Skip to content

Author: Sima

Published on Leave a comment on Health Benefits From the Traditional African Diet
Tanzanian foods Credit: Wikimedia Commons

What you eat has a major effect on your health. Many studies found benefits to health from diets rich in plant-based foods, such as the Mediterranean diet. A recent study found multiple health benefits from a traditional African diet (rich in vegetables, fruits, beans, whole grains, fiber, and fermented foods) - even when eaten for as little as 2 weeks.

In comparison, people eating a Western diet had negative health effects.

Changes at all levels occurred in the 2 weeks study participants (77 healthy men in Tanzania) ate either a Western diet (low in fiber, high in calorie dense processed foods), or the African heritage diet, or their regular diet plus a daily fermented banana drink. The Western diet caused inflammation, reduced the immune systems response to pathogens, and activated metabolic processes associated with diseases. In contrast, the traditional African diet resulted in anti-inflammatory effects (a reduction in inflammatory markers).

What did they eat for the 2 weeks? The Western diet consisted of a lot of meat (daily), pizza, white rice, pasta, fries, eggs, white bread, pancakes, and few vegetables and fruits. The traditional (heritage) African diet consisted of plenty of vegetables and fruits, beans, brown rice, limited meat (twice a week), traditional grains (e.g., millet, sorghum), and fermented products - including the fermented drink Mgebe (made with bananas and millet). [2 recipe versions: Ugali Mchicha and Tanzanian recipe]

From Science Daily: Western diet causes inflammation, traditional African food protects

A switch of just two weeks from a traditional African diet to a Western diet causes inflammation, reduces the immune response to pathogens, and activates processes associated with lifestyle diseases. Conversely, an African diet rich in vegetables, fiber, and fermented foods has positive effects. This study, published in Nature Medicine, highlights the significant impact of diet on the immune system and metabolism. ...continue reading "Health Benefits From the Traditional African Diet"

Published on Leave a comment on A Book About the Air We Breathe

An interesting in-depth book about the air we breathe and all the microbes in it was recently published. There are multitudes of microbes (viruses, bacteria, fungi) hidden in our air. We can't see them, but they are there. The book Air-borne: The Hidden History of the Life We Breathe is by award winning author Carl Zimmer.

Zimmer discusses a wide range of topics in this book, including how the virus COVID moves through the air (and its origins), the development of biological weapons (e.g., anthrax, smallpox) meant to spread through the air, the history of what humans know about microbes in the air, how air moves globally for thousands of miles, and the movement of a variety of contagious viruses through air. There is also a reference section at the end of the book.

Carl Zimmer - Air-Borne: The Hidden History of the Life We Breathe (published by Dutton, 2025).

By the way, every day we all breathe in about two thousand gallons of air, which contains  bacteria, fungi, and viruses. This is part of life.

Published on Leave a comment on Chewing Gum Is A Source of Microplastics
Chewing gum stick Credit: Wikipedia

Microplastics and our exposure to them is a growing concern these days. Not only do microplastics pollute our environment, including food, but they are also found in all of us. Thus there is interest in how to lower our exposure to them.

A recent small study found that chewing gum can be a source of microplastics. Researchers found that chewing gum releases hundreds to thousands of microplastics per piece (depending on the brand) into our saliva in the mouth - which we then swallow. The first two minutes of chewing on a fresh piece of gum is when the most microplastics are released into the mouth.

How could that be? Chewing gums are made from a rubbery base, sweetener, flavorings, and other ingredients. Natural gum products use a plant-based polymer, such as chicle or other tree sap, to achieve the right chewiness. But most gums sold in stores is synthetic gum, which contain petroleum-based polymers (plastic!) to get that chewy effect. In other words, with these gums a person is chewing on plastic!

Gum ingredient lists do not mention that plastics are in them, and may only say "gum based".

In the study, 5 brands of natural gums and 5 brands of synthetic gums were tested. Surprisingly, both natural and synthetic gums released microplastics (up to 3,000 plastic particles per synthetic gum piece). While the results are concerning, note that bottled water releases many more tiny particles of plastic - one study found an average of 240,000 plastic pieces in a liter of bottled water.

From Medical Xpress: Chewing gum releases microplastics into mouth: researchers

Gum gets some of its chewiness from polymers similar to those used in car tires. Chewing gum releases hundreds of tiny plastic pieces straight into people's mouths, researchers said on Tuesday, also warning of the pollution created by the rubber-based sweet. ...continue reading "Chewing Gum Is A Source of Microplastics"

Published on Leave a comment on Study Finds Eating A Diversity of Plant-Based Foods Best For Kidney Disease

What foods to avoid or to eat has long been debated in chronic kidney disease treatment. Traditionally, people with chronic kidney disease (CKD) have been advised to avoid a number of fruits and vegetables. In contrast, a recent study found that eating a diet dominant in a high variety of plant-based foods, is the best for chronic kidney disease.

Eating a diet dominant in plant-based foods with more than 30 different plant-based foods each week improved the gut microbiome (with an increase in beneficial health-promoting microbes), decreased symptoms, and reduced harmful toxins in the blood and urine. The best results were found in persons with worse kidney function (more advanced kidney disease)..

In contrast, during the study period when the same persons followed a low diversity of plant-foods in the diet (less than or no more than 15 different plant-based foods per week) they had a loss in gut microbial diversity (not good for health).

What is a diet dominant in a high variety of plant-based foods? This means eating many different types of plant-based foods each week, including a variety of fruits, vegetables, whole grains, nuts, and seeds. Fresh herbs also count - e.g., dill, parsley, cilantro, basil, chives. Some tips to getting over 30 plant-based foods: eat multi-grain cereals, trail mixes, nut mixtures, salads with a variety of ingredients, fruit bowls, multi-grain breads, and multi-grain or seed crackers.

From Medical Xpress: Plant-based diet trial boosts health for people living with kidney disease

New research from the University of Wollongong (UOW) has found that a diet rich in diverse plant foods can significantly benefit people living with chronic kidney disease (CKD). ...continue reading "Study Finds Eating A Diversity of Plant-Based Foods Best For Kidney Disease"

Published on Leave a comment on Drinking Alcohol Is Beneficial For Cholesterol Levels
Credit: Wikipedia

The debate over alcohol continues. While drinking alcohol in large amounts is known to cause health problems (e.g., increases risk of cancer), drinking small or moderate amounts is still debated. Some studies say any amount causes harm, but other studies say "not so fast" - moderate drinking is OK and even has benefits (e.g., lower risk of heart attacks and strokes), especially when drunk with a meal.

A recent large study found a benefit to drinking moderate amounts - it is good for cholesterol levels. When nondrinkers started drinking moderately over the course of the study, it raised "good cholesterol" levels and lowered "bad cholesterol" levels. And surprisingly, when moderate drinkers stopped drinking, "bad cholesterol" levels went up and "good cholesterol" levels went down.

"Good cholesterol" is high-density lipoprotein cholesterol or HDL, and "bad cholesterol" is low-density lipoprotein cholesterol or LDL. Changes in cholesterol levels were associated with how much a person started drinking - the more one drank, the better the cholesterol levels. Improvements were better than taking medications! Results with all types of alcohol (wine, beer, spirits) were the same.

From Ars Technica: Large study shows drinking alcohol is good for your cholesterol levels

Drinking alcohol is bad in many ways; raising a glass can raise your risks of various health problems, such as accidental injuries, liver diseases, high blood pressure, and several types of cancers. But, it's not all bad—in fact, it's surprisingly good for your cholesterol levels, according to a study published today in JAMA Network Open. ...continue reading "Drinking Alcohol Is Beneficial For Cholesterol Levels"

Published on Leave a comment on A Site That Collects Stories of Treatments For Rare Diseases

Some people have unexplainable or mystery illnesses - whether it is unknown what exactly they have, but also how to treat the rare disease. And if somehow a doctor figures out how to treat the disease, then they may not know how to get the word out to other medical professionals. But it turns out there is a way to tell others this valuable information - CURE ID.

It turns out that within the FDA there is federal official Heather Stone who has worked tirelessly on this problem - that is, to help doctors find new treatments  for rare, deadly diseases. A site and app called CURE ID has been developed by her small team to collect such stories (it collects stories because studies haven't been done). To keep it in perspective - there are about 10,000 known rare diseases. 

The following tells the incredible story of a devastating mystery disease (brain-eating amoeba called Balamuthia) in a young girl, a treatment that finally worked, and the role that CURE ID could play in the future. CURE ID is especially interested in repurposing existing medicines, that is, using medicines already in existence, but now for rare diseases (this would be an off-label use).

Excerpts from Michael Lewis's article in the  Washington Post: The free-living bureaucrat

"...The FDA couldn’t allow just anyone to post anything. CURE ID — as the site and app became known — needed to be at least lightly refereed to keep the kooky stuff out. The point was to collect the stories that weren’t collected in medicine because they were stories, not science. Case studies, not randomized controlled trials. “Most journals won’t publish case reports because they don’t think they are valuable because they are merely anecdotes,” Heather said. For rare diseases, these anecdotes were all you had to go on, and some of them certainly had value — even if they told you about some treatment that had failed. You didn’t want people saying you could cure covid by drinking bleach. But short of that, what doctors had done with patients dying from rare diseases, and how those patients responded, had obvious value." ...continue reading "A Site That Collects Stories of Treatments For Rare Diseases"

Published on Leave a comment on Indoor Air From Scented Products May Be More Polluted Than Outdoor Air

Of course scented products (air fresheners, scented candles, scented wax melts, scented oil diffusers, disinfectants, floor cleaners, personal care products) emit air pollution. Study after study has shown that for years.

A recent study further found that scented products release nanoparticles into the air that are breathed in, then travel to the lungs, and eventually to other organs in the body. Scientists say the air inside from using scented products can be worse (more polluted) than the air outside!

Scented products emit chemicals that evaporate easily (these are volatile chemicals or VOCs), which react with indoor ozone, and this generates very tiny airborne nanoparticles. The researchers stated that: "... the indoor atmospheric nanoparticle concentrations from noncombustion-based scented wax melts were similar to those emitted by combustion-based scented candles, gas stoves, diesel engines, and natural gas engines."

And yes, there are long-term health effects from breathing in indoor air pollution, especially on the respiratory tract. Besides respiratory diseases (e.g., asthma, lung effects), there are negative effects on the cardiorespiratory system.

Bottom line: Avoid fragrances and scented products! Avoid scented wax melts! Avoid aromatherapy products! Best is using unscented products. Also, open windows now and then for a few minutes (or more) to air out your home.

From Science Daily: Air inside your home may be more polluted than outside due to everyday chemical products

When you walk through a pine forest, the crisp, fresh scent is one of the first things you notice. ...continue reading "Indoor Air From Scented Products May Be More Polluted Than Outdoor Air"

Published on Leave a comment on Good Book About Ultra-Processed Food

There is much concern with the amount of highly or ultra-processed foods the typical American eats - over 50% of the calories eaten daily! A very good book about ultra-processed food is Ultra-Processed People, by Dr. Chris van Tulleken. This book discusses the history of ultra-processed foods (e.g., coal to make "synthetic butter" or margarine), the health harms, and why they are such a big part of our diet.

Ultra-processed foods are food products manufactured with all sorts of ingredients (additives) not normally found in our kitchens. Examples of such ingredients are: emulsifiers, carrageenan, mono- and diglycerides, soy lecithin, polysorbate, cellulose, colors, titanium dioxide, high fructose corn syrup, hydrogenated oils, dextrose, whey protein, nitrates, flavors (artificial and natural), colors, etc.

These ingredients have typically been added to extend shelf-life or manipulate the taste, flavor, or appearance. Ultra-processed foods are "formulations of ingredients" that result from a series of industrial processes (thus "ultra-processed"). Researchers say that "ultra-processed foods are not real food" due to all the modifications and alterations.

One large review of studies (none of which were affiliated with companies producing ultra-processed foods) found that eating ultra-processed foods are linked to over 30 health harms. Some of the health harms: early death, death from heart disease (cardiovascular disease), type 2 diabetes, adverse sleep outcomes, wheezing, cancer (e.g., colorectal cancer), and obesity. In general, the more ultra-processed foods one ate, the higher the risk for harms (a dose-dependent effect).

Chris van Tulleken - Ultra-Processed People. Published by Cornerstone Press in the UK, and W.W. Norton in the US in 2023. Lots of references to back up what he writes.

Published on Leave a comment on Exposures to Pesticides and Childhood Cancer Risk

The US is awash in pesticides - whether used on farms, in homes, on lawns, right-of-ways, on flea collars, etc., etc. They are used for specific reasons (e.g., to kill specific pests or weeds), but they also cause harms. People have more exposure to pesticides than they realize, and this results in health harms, especially to children and during pregnancy.

For example, people are exposed when there is drifting of pesticides to non-target areas when applied, or there is contamination of drinking water, or from the pesticide residues in the foods we eat, touching dogs wearing flea collars, or when children play on treated lawns.

A large study found that exposure to multiple pesticides results in an increased risk of childhood cancers - brain cancer by 36%, leukemia rates by 23%, and overall pediatric cancer rates by 30%. The study was done in Nebraska, the state with the second highest cancer rates. Many scientists, and also researchers of the study, believe this is from extensive use of multiple pesticides on crops.

Unfortunately, the government only looks at exposure to one chemical at a time - not the mixtures we are exposed to on a daily basis. Also, the most toxic pesticides (dicamba, paraquat, glyphosate) are more regulated or banned in Europe, but not in the US. (Remember: $$$ first in the US).

Simple steps you can do to lower your pesticide exposure: 1) Eat as many organic foods as possible. Pesticide levels in the body will rapidly go down. 2) Use non-toxic Integrated Pest Management (IPM) or organic methods for pest problems. 3) Don't use pesticides on the grounds where you live. View lawns as having wildflowers (bee habitats!) and not weeds. 4) Take your shoes off at the door (so you don't track in pesticides). 5) Use some sort of water filter for drinking water if you suspect that there are pesticides in your water.

From The Guardian: Exposure to combination of pesticides increases childhood cancer risk – study

Exposure to multiple pesticides significantly increases the risk of childhood cancers compared with exposures to just one pesticide, first-of-its-kind research finds, raising new fears that children are more at risk to the substances’ harmful effects than previously thought. ...continue reading "Exposures to Pesticides and Childhood Cancer Risk"