Polished white rice is a staple of diets in Southeast Asia, which poses a serious public health problem because the grain has been stripped of its vitamins and minerals during processing, according to new research by UO scientists.

White rice lacks thiamine, also known as vitamin B1, an essential nutrient for humans because it helps the bodys cells convert carbohydrates into energy. Thiamine deficiency can lead to cognitive and physical impairments, particularly in infants of breast-feeding mothers who lack the nutrient.

A new study led by psychologists at the UO found that providing thiamine supplements to breast-feeding mothers in Cambodia can help protect the neurocognitive development of their infants and especially benefits their language development.

UO psychologist Jeffrey Measelle is the lead author of the study, published in the Annals of the New York Academy of Sciences, and Dare Baldwin, also a psychology professor, is a co-author. The study is one piece of a large interdisciplinary clinical trial involving researchers from Canada, France, Australia, Cambodia and the United States. The two UO psychologists have been colleagues for many years but this is the first time theyve worked together on a research project.

Measelle said hes been working on public health issues in Southeast Asia for a number of years, and he and Baldwin were seeking funding from the Bill & Melinda Gates Foundation for further research. The foundation was particularly interested in acute thiamine deficiency in infants, known as infantile beriberi, that causes cognitive damage and can kill babies.

The foundation connected Measelle and Baldwin with nutritionist Kyly Whitfield and colleagues at Mount Saint Vincent University in Nova Scotia. The nutritionists had been investigating the benefits of supplement techniques and wanted to know the best methods for measuring cognitive development in infants, which is where Measelle and Baldwin came in.

The researchers recruited 335 healthy mothers of breastfed newborns in Kampong, Cambodia. Two weeks after giving birth, women were randomly assigned to one of four treatment groups to receive one capsule a day of varying amounts of thiamine: 0 milligrams, 1.2 milligrams, 2.4 milligrams and 10 milligrams. Supplementation began when infants were 2 weeks old, and continued until they were 24 weeks. Neurocognitive assessments took place when infants were 2 weeks, 12 weeks, 24 weeks and at a 52-week follow-up, using multiple methods of measuring cognitive development.

Analysis of the results indicated that the highest dose of 10 milligrams per day provided significant benefits for infants language development but generally not for motor or visual reception development. Preliminary evidence also suggests that infants neurocognitive development may benefit most if the mother begins taking supplements while pregnant.

For me personally, given that much of my work is focused on prenatal development, Measelle said, we need to go back to an earlier stage and protect fetal development during pregnancy so when the infant is born, they start at a better place and keep going.

The researchers also concluded infants would benefit from continued thiamine supplementation beyond six months.

If we can protect the first 1,000 days of life, that would help to cover what is arguably the most critical period of development, Measelle said.

Thiamine deficiency is rare in western societies because its readily available in the diet in the form of legumes, whole grains, pork and other foods. In Southeast Asia, a bowl of rice for an entire day might be all that some can afford to eat, Baldwin said. And unfortunately, a commonly available type of fish that is eaten in Cambodia actually depletes thiamine.

In Cambodia, roughly 50 percent of adults are stunted because of malnutrition, the outward sign of micronutrient deficiencies, including thiamine deficiency, that also compromises immune systems, brain development and cognitive function, Baldwin said.

One idea to get more thiamine into the diets of Cambodians would be to fortify salt with the nutrient, just as salt has been fortified with iodine in the United States since the 1920s. Getting the correct dose will require more research, Measelle and Baldwin said.

Cambodian scientists and public health officials are supportive of the researchers work, Measelle said.

They know babies are vulnerable and all too often dying because of thiamine deficiencies, he said. We have a strong partnership with our Cambodian colleagues and were already talking about the next phases of work.

By Tim Christie, University Communications

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Providing vitamins to SE Asian women can boost infant health - AroundtheO

Hopefully our world is beginning its return to normal. What actually is normal? Were you happy with your normal? Will normal change for you? Did you and your loved ones survive the last 18 months and would you be prepared experience that again?

An interesting concept by Pamela Peeke, MD, asks the questions are you fit to live and are you fit to survive. Her book Fit to Live (Rodale 2007) spawned a Discovery show titled Could you Survive? Dr. Peeke surmised then that more than physical fitness was needed to survive daily life and prepare for a curveball like we just experienced. Surviving daily to catastrophic stressors requires insight, commitment and work. Dr. Peeke suggests that to be fit-to-live five critical elements must be woven together for success: mental, nutritional, physical, financial and environmental fitness.

Successfully adjusting to changing conditions by adaptation and resilience is the goal of mental fitness. Mental fitness is arguably the most important to survive the type of year we have just experienced. A study of seniors revealed those embraced hard work, accepting the pain of that hardship, throughout their lives and by learning new skills and habits as they aged were less likely to be fearful or depressed by stressors such as change. Meditation and practicing mindfulness are recommended.

Nutrition, as it affects every cell in our body is essential to being fit to live. The American diet continues to consist of overly refined foods: processed foods, too much sugar, fat and salt, heavy in additives, preservatives and artificial flavors. Since the brain will ultimately be the recipient of what is taken in foods heavy in chemicals can disturb the systems in the brain that control impulse, process rewards, develop addictive behaviors and ultimately handle stress. An interesting study pitted a whole-food diet vs a processed-food diet of the same calories. A whole-food diet is suggested.

Functional physical fitness is the key to keeping the physical body strong enough to combat all stressors. Functional fitness mimics work you do in normal activities: balancing, twisting, bending, pulling and pushing. Aerobic exercise has a profound positive affect on cognition, brain structure, behavior and psychosocial functioning.

Ralph Waldo Emerson is quoted saying the first wealth is health. Many will see a revolving door: financial health will directly impact physical health. The more wealth you have the lower risk of disease and premature death. People with lower incomes are three-times more likely to have physical limitations and disabilities due to chronic illness. 60 percent of people with higher incomes meet the physical activity recommendations compared to 36 percent in lower income households. Return to play, to survival.

Get outside: walk, hike, play games, ride a bike think like you had to do the activity to survive, to fight a battle.

Lastly, create a healthy, nurturing environment where you work, live and play. Many things in this category have the ability to increase stress, leading to a breakdown of one or more of the other areas. Consider how you manage relationships with people, places and things in your home, work and outdoor space. A study showed that a cluttered, chaotic living environment has the potential to cause stress that increases anxiety and depression. The outdoor environment can be a place for healing spending time outside every day elevates the mood and increases longevity in older adults.

As you think through these five focuses (with the last year in mind) you are able draw lines between and through all of them, further connecting the mind and body with the world outside. All are an important piece to the puzzle, are you fit to live?

Robin Gaudette is the aquatics wellness coordinator at the Redmond Area Park and Recreation District. Contact her at robin.gaudette@raprd.org.

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Health Hub: Fit to Survive | Features | redmondspokesman.com - Redmond Spokesman

Everyone's looking for an edge. Whether you're an Olympic athlete or weekend tennis player, everyone wants something that'll provide a boost during exercise or competition. It takes more than pushing yourself physically to build your body or improve your performance; you need to supply your body with nutrients that'll maximize your effort.

Even if you eat enough carbohydrates, the chief macronutrient for energy to fuel endurance, and even if you eat a healthy diet (do you, really?), you probably don't get enough of the good stuff that'll make your body hum when you're huffing and puffing. Dietary supplements can fill those gaps.

We asked nutritionists and fitness experts for their must-have supplements for exercise and sports. Be forewarned: there are a lot of opinions out there and few iron-clad clinical studies supporting the claims. But you can do your own research to figure out what's worth a try for the goals you have in mind. This review of Dietary Supplements for Exercise and Athletic Performance from the National Institutes of Health, will help the next time you're considering buying, say, deer antler velvet, a Chinese supplement purported to have growth factors for building muscle.

And remember that dietary supplements are not regulated by the Food & Drug Administration as drugs. Many manufacturers make claims that may not be entirely true. What's more, because they are not rigorously controlled as pharmaceuticals, dietary supplements can contain ingredients that may interact with your prescription medicines. Talk with your doctor before taking any new dietary supplements and review our story on Popular Supplements with Hidden Dangers.

Protein is the building block of muscle. If you're doing vigorous exercise or resistance training, you are breaking down your muscle fibers and need protein to repair and rebuild them stronger than they were before, says certified sports nutritionist Hope Prenner, a National Academy of Sports Medicine Certified Personal Trainer on staff at BucketListTummy.com. "I strongly recommend supplementing with protein powder and creatine monohydrate, a natural substance found in muscle cells that is the first form of energy that the body burns through during strenuous exercise," she says.

READ MORE:The Best and Worst Protein Powders to Buy

Polyphenols are micronutrients found in fruits and vegetables. One of the most effective of these phytonutrients is ellagitannin, which has been shown to reduce delayed onset muscle soreness (DOMS) that typically starts a day or two after a workout.

Ellagitannins are found in pomegranate extract, which is a key ingredient in Beachbody super trainer Autumn Calabrese's go-to post-workout drink Recover, a plant-based protein and polyphenol powder. "I feel good knowing I'm getting a high-quality source of vegan protein and phytonutrients to combat exercise-induced muscle soreness, speed recovery and restore my strength so I can do it all over again the next day," says Calabrese, author of Lose Weight Like Crazy Even If You Have a Crazy Life.

"Recover helps me stay consistent with my routine. At almost 41, I'm the fittest I've ever been." A serving of Recover contains 20 grams of pea protein; that's just about the maximum amount your body can use at one time to support muscle protein synthesis, according to a study in the Journal of the International Society of Sports Nutrition.

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Exercise itself helps build bone. The forces you exert on your bones when exercising cause bones to become denser. But vitamin D is also essential for good bone health because our bodies do not effectively absorb calcium without it. "Supplementing with vitamin D is a good idea for athletes because it promotes bone health, which all athletes rely on for good performance," says Diana Gariglio-Clelland, RD, a nutritionist on staff at NextLuxury.com, and a certified diabetes education specialist. "It's estimated that over 40% of Americans are vitamin D deficient, so vitamin D is a worthwhile supplement to invest in for overall health." And it is well-researched in terms of benefits, something that can't be said of all dietary supplements, she says.

For more, check outThe #1 Best Vitamin D Supplement to Take, Says Dietitian.

The BCAAs valine, leucine, and isoleucine are essential amino acids your body gets from the proteins in dairy, meat, and legumes. For you chemistry buffs out there, "branched-chain" refers to their chemical structure. BCAA supplements are popular with weightlifters because they may enhance muscle growth and help prevent DOMS (delayed-onset muscle soreness). "One of the most important things to look for when choosing a BCAA supplement is the ratio of leucine to isoleucine and valine," says Jay Cowin, a certified sports nutrition advisor (CSNA) and the nutritionist/director of formulations for ASYSTEM.

"I recommend a supplement that uses a 2:1:1 since leucine plays the most important role in muscle protein synthesis while isoleucine helps process leucine. Valine helps reduce fatigue during your workout." The supplements are available in capsule or powder form. Cowin prefers the powder because it acts faster and delivers higher doses than BCAA capsules.

Arginine (L-arginine) is an amino acid that's often used to treat peripheral artery disease and erectile dysfunction because it affects nitric oxide production, relaxing blood vessels, and improving blood flow. But it's an exercise supplement, too. "It stimulates growth hormone to help grow muscle, build strength, and aid in recovery from vigorous workouts," says Cowin. "It's a precursor to creatine for natural performance enhancement." Cowin points out that arginine and other supplements often contain added ingredients like electrolytes, sweeteners, and gluten, which may cause negative reactions if you are sensitive to these additives. Check ingredient labels before buying.

Beetroot powder is made from the beet plant, a terrific source of nutrients like folate, manganese, potassium, iron, vitamin C, and fiber. "Beet root can help increase blood flow to help oxygenate exercisers' hard-working muscles," says Lauren Manaker, MS, RDN, a member of our Eat This, Not That! Medical Expert Board and a licensed dietitian for Zhou Nutrition, which makes Zhou Beet Complete, beetroot powder.

Studies have shown that beetroot powder can improve athletic performance by helping the mitochondria, the "energy engines" in your cells to work more efficiently during intense exercise. The key ingredient in beetroot is nitrate: a substance that helps your body produce nitric oxide, which dilates blood vessels, improves blood flow, and lowers blood pressure.

In addition, "the antioxidants in beet root may help combat the oxidative stress that may occur during a strenuous workout," says Manaker. "I recommend beetroot as an addition to a dietary regimen for those who exercise vigorously." You can read more about the potential for nitric oxide to boost resistance exercise in this study in The Journal of Strength Conditioning Research involving bench pressing at 60% of recreational athletes' one repetition maximum.

Jamie Hickey, NASM, a certified trainer, nutritionist, and founder of Truism Fitness recommends quercetin supplements. "Quercetin (a flavonoid found in apples, tea, berries and red wine) is a well-studied antioxidant that can work to increase your endurance and act as an appetite suppressant," he says. "A variety of studies have found that quercetin supplementation increases exercise tolerance and muscle loss while decreasing markers of muscle degradation." One double-blind clinical trial of 60 male athletes in the International Journal of Preventive Medicine found that those who received quercetin capsules improved their lean body mass, basal metabolic rate, and total energy expenditure.

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Fruits and vegetables are an essential part of a nutritious diet. They contain vitamins, minerals, fiber, and other nutrients.

Although they both make up the basis of a nutritious diet, fruits and vegetables have classifications based on their botanical structure. The fruits people eat are the seed-bearing structure in flowering plants, while vegetables consist of edible plant stems, leaves, and other plant components.

The Department of Agriculture recommends adults consume 1.5 to 2.5 cups of fruit per day.

In addition to fruit, they should aim to eat 2 to 4 cups of vegetables. These recommendations vary depending on a persons age, weight, and sex.

According to a 2015 study, most adults in the United States do not consume enough produce.

The survey showed that just 12.2% met the daily fruit intake, while 9.3% met the daily vegetable intake. Access is likely an issue, as only 7% of adults near or below the poverty level reported they ate the required amount of vegetables per day.

Read more to learn about the differences between fruits and vegetables, the health benefits of both, and affordable ways to consume more fruits and vegetables.

Fruits and vegetables comprise different parts of the plants from which they grow.

Fruits come from the flowering part of a plant and contain seeds. In contrast, vegetables are the edible parts of a plant, such as the leaves, stem, roots, and bulbs.

People often associate fruits with sweetness and vegetables with a savory taste. Although this is often true, botanists classify some savory produce as fruits, such as tomatoes.

Savory fruits and sweet vegetables sometimes cause confusion as to their classification. Additionally, botanists and culinary experts disagree on the classification of some fruits and vegetables, further complicating the matter.

Botanists classify fruits and vegetables based on the part of the plant that they originate. However, chefs use flavor profiles, such as sweet or savory, to decide whether something is a vegetable or a fruit.

Below are some fruits and vegetables that fit into two different categories and that people often mix up.

While the tomato is technically a fruit according to botanists many consider it a vegetable due to its savory flavor.

FoodData Central (FDC), the U.S. governments central nutrient database, classifies tomatoes as vegetables. However, a tomato grows from the plants flower and has seeds, making it a fruit.

According to the FDC, cucumbers are also vegetables.

However, cucumbers come from the flowers of the plants. They also have seeds throughout them, classifying them as fruit.

People may view rhubarb as a fruit due to its distinctive flavor and role in various baked goods.

Although the FDC also classifies it as a fruit, botanists disagree. The part of the rhubarb people eat is the stem, making it a vegetable, not a fruit.

Most people consider green beans to be vegetables, and the FDC agrees.

Regardless, green beans grow from the flower of their plant, and they contain beans, which are their seeds. This makes them a fruit.

Bell peppers have seeds inside and grow from the flower of the plant, making them a fruit. However, the FDC categorizes them as vegetables.

Regardless of their technical classification, fruits and vegetables are excellent sources of vitamins, minerals, and fiber.

Many experts say that when trying to follow a nutrient-dense diet, a person should aim to eat the rainbow. This is because colorful vegetables contain vital nutrients, and their different shades indicate different nutrient profiles. A diverse diet offers a range of vitamins and minerals, which helps people consume a nutritious diet.

For example, red and orange vegetables are high in antioxidants and carotenoids. Blue or purple vegetables are rich in anthocyanins, which have anti-inflammatory and antimicrobial properties. Meanwhile, dark, leafy greens are excellent sources of calcium, fiber, and carotenoids.

Fruits also contain various beneficial nutrients. For example, many citrus fruits such as oranges, grapefruits, and limes contain vitamin C, an antioxidant that helps the bodys tissues grow and repair themselves.

Both fruits and vegetables provide health benefits.

Humans need calcium for building and maintaining strong bones. It occurs naturally in broccoli and dark, leafy greens such as kale, bok choy, and collard greens. Oranges and dried figs also provide a substantial amount of the mineral.

Vitamin C plays an essential role in the bodys ability to heal damaged tissues.

Fruits high in this vitamin include:

Both fruits and vegetables are excellent sources of fiber. However, people need to consume produce in its complete state not in juice form to get the most fiber.

Fiber prevents blood sugar spikes by slowing the digestive process, and it also helps the digestive system function properly. Brocolli, squash, pears, and apples, among other produce, are all high in fiber.

According to a 2015 study, most adults in the U.S. do not consume enough produce. The research showed that the largest disparity in vegetable consumption was poverty. Although fruits and vegetables are a proven part of a nutritious diet, they remain expensive and inaccessible to many individuals.

People living in food deserts are at a significant disadvantage. These are areas where individuals have limited access to nutritious foods.

A nutritious diet can be difficult to achieve considering these barriers to access. However, the below strategies may help ease some of these challenges.

Some produce, such asparagus and berries, can be expensive. People looking to stretch their grocery budget can try buying more affordable options.

Although the least expensive produce varies depending on the location and season, some of the most affordable fruits and vegetables include:

Learn more about eating nutritious foods on a budget.

People living in the U.S. may be eligible for the Supplemental Nutrition Assistance Program (SNAP), a monthly benefit allowing individuals to buy fruits, vegetables, meat, bread, and more.

Low income, pregnant, nursing, or postpartum individuals (until their children are 5 years of age) are also eligible for the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC). This provides them access to the nutritious foods that new mothers and young infants need.

Check the eligibility criteria for SNAP and WIC.

In addition to shopping in grocery stores, people can use their SNAP dollars at most farmers markets.

The Double Up Food Bucks program, which is currently active in 25 of the 50 states, helps individuals get more for their money at the farmers market. It matches every dollar a person spends, meaning they can get twice the produce for the same price.

Learn more about Double Up Food Bucks.

Although botanists classify fruits and vegetables by their structure and seeds, many individuals and chefs classify them by their taste. Regardless, both contain essential vitamins and minerals that are important for the body.

Some benefits of eating fruits and vegetables include promoting bone health, a functioning immune system, and proper digestion.

Most people in the U.S. do not eat enough fruits and vegetables, while those living at or below the poverty line consume even less. However, food assistance programs, such as SNAP and WIC, and shopping for affordable produce, can help individuals consume more nutritious diets.

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Fruits vs. vegetables: List, nutrition, benefits, and more - Medical News Today

Losing your memory can be a frightening prospect, especially if it strikes you seemingly out of nowhere. For example, "brain fog"an inability to concentrate or remember certain thingshas been in the news a lot of late as it is often linked to lingering symptoms of COVID-19. Long COVID is one of many possibilities for memory loss, along with diet and stress, or increased physical inflammation.

"There are a multitude of causes of memory loss, from unmanaged minds to trauma's to excessive stress to illnesses to mental fatigue to medications to brain injuries to neurological disorders to viruses like COVID that affect the brainthe list is endless," said neuroscientist and brain health expert Dr. Caroline Leaf. Endless as it may feel, there's a lot we can do to try to make it better. Read onand to ensure your health and the health of others, don't miss these Sure Signs You Have "Long" COVID and May Not Even Know It.

"Anything that disrupts the psychoneurobiological (mind-brain-body connection) network is going to disrupt memory," said Dr. Leaf.

To understand the cause of memory loss and how to manage it, we need to understand what memory is. We all have both wonderful and terrible memories. These are memories of moments that made us happy or sad, feel loved or feel angry. We experience events and circumstances all the time, and it is reacting to those moments days or even years later that are our memories. "All this is our mind-in-action and mind-in-action makes a product a thought," said Dr. Leaf. A thought is a real physical thing made of proteins and chemicals, that occupies mental real estate in the brain.

We all want to build the kind of memory that will lead to success. "To do so, we need to think in such a way that will engage the neurons to grow little branches called dendrites, which hold the information," said Dr. Leaf. The stronger the dendrites get, the better our recall and application of the knowledge will be. This is not a quick fix.

Almost everyone suffers from stress and anxiety during their lives, it doesn't matter what their profession is, or how stressful their life may seem to those looking on. However, the intensity of the stress can vary and it can have some effects on your body. It also depends on an individual how they manage stress and their life around it to either feel better or worse. "One of the effects that anxiety and stress has is loss of memory," said Pareen Sehat, a registered clinical counselor and certified mental health professional.

Your nervous system is directly affected when you suffer from stress or anxiety, and as a result it has an impact on learning ability and memory. "It all starts with stress response, where your brain reacts upon receiving any signals for threats," said Sehat. These threats can increase electrical activity in the brain and produce adrenaline and cortisol. Memory loss can result if that process occurs when fear or anxiety is beyond developmentally appropriate periods. "A study, Anxiety Disorder and Accompanying Subjective Memory Loss in the Elderly as a Predictor of Future Cognitive Decline, talks about how memory loss is linked with stress," said Sehat.

Stress also can impact inflammation, and that too can lead to memory loss. "Recent studies have discussed the link between chronic inflammation and memory loss, specifically related to Alzheimer's disease," said Dr. Kara. They found that higher levels of inflammation were associated with cognitive decline. Having said that, keep in mind that memory loss can be related to more than just inflammation. "I always stress to people the importance of diet and stress reduction. If you are not eating a proper diet that contains nutrient-rich food, it can lead to inflammation which can in turn contribute to memory loss," said Dr. Kara. Ultimately, it's all connected.

We may think of diet only so far as weight or fitness, but you can use diet to improve memory and avoid brain fog in several ways. According to Dr. Kara, that includes avoiding foods that cause inflammation and adding more foods that reduce inflammation. Some foods that cause inflammation include refined or processed carbohydrates, sweeteners or other sugar additives, and general "junk" items such as candy or fried foods. On the other hand, some foods that reduce inflammation include leafy green vegetables, fatty fish, fruits, and olive oil. "I always suggest shopping organic or locally sourced to ensure that you are getting the most nutrient-dense foods and avoiding any unnecessary and/or harmful additives," said Dr. Kara.

RELATED: The #1 Cause of Obesity

If you do not take the proper measures, such as meditation or other stress reduction activities, the more at risk you are for inflammation and eventual cognitive issues. "It's important for people to look at the root cause of a symptom such as brain fog before deciding on a course of action to resolve it," said Dr. Kara. You can also focus on stress reduction. "Try setting aside 10 to 15 minutes each day to engage in activities such as deep breathing, stretching, and meditation," said Dr. Kara.

RELATED: I'm a Doctor and Here's How to Not Catch Delta

Our mind and brain and body health depend on healthy, strong developing thoughts with their embedded memories. "It is actually damaging to brain tissue if we don't think deeply and stop learning because the brain is designed to be grown through deliberate and intentional deep thinking," said Dr. Leaf.

RELATED: 9 Everyday Habits That Might Lead to Dementia

In order to cope with this situation you need to start writing things down so you don't forget them. "You don't have to write down all events of life, but just the important things that you may want to remember at a later time," said Sehat. For example, any work deadlines, any appointments or meetings must be written down to avoid any inconvenience or missed connections. As social media is such a huge part of everyone's life now, perhaps keeping track of people and plans on social media is a great way to stay connected and also have a physical reminder of your memories!

RELATED: Signs You're Getting One of the "Most Deadly" Cancers

As the COVID-19 epidemic has endured, some have suffered what is known as Long COVID, or symptoms that endure for weeks or even months past initial diagnosis and illness. One of the more common symptoms is brain fog. In fact, one study found brain fog to be a complaint by 81% of participants with lasting health issues. "It is believed that this brain fog occurs following COVID-19 because of the increased inflammatory response in the body to fight the disease," said Dr. M. Kara of KaraMD. Inflammation, with or without a COVID-19 diagnosis, can contribute to brain fog and other cognitive disorders like Alzeihmer's or dementia. Get vaccinated, and to protect your life and the lives of others, don't visit any of these 35 Places You're Most Likely to Catch COVID.

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The #1 Cause of Memory Loss, Say Experts - Eat This Not That - Eat This, Not That