healthy living – Page 13

Study Finds Mediterranean Diet Lowers the Risk of Developing Heart Disease In Women

SimaJune 16, 2023June 16, 2023Leave a comment

A recent study was good news for those wishing to lower their chances of developing heart disease (cardiovascular disease) without the use of medications. Instead, focus on the foods you eat, specifically those in a Mediterranean-style diet.

The Univ. of Sydney researchers did an analysis of 16 existing studies (with 722,495 women) and found that women following a Mediterranean diet lowered their odds of developing heart disease by 24% and lowered their risk of early death by 23%.

In this study, a Mediterranean diet meant eating a diet rich in fruits, vegetables, whole grains, legumes, nuts, seeds, extra virgin olive oil. Moderate amounts of seafood, low to moderate in wine consumption, and low in red/processed meats, dairy products, animal fat, and processed foods.

Why is the Mediterranean diet beneficial? The diet focuses on whole foods that are also rich in fiber, antioxidants, has an increased intake of all sorts of nutrients (vitamins, minerals, flavanols, etc.), less oxidative stress, it's anti-inflammatory, reduced glycemic load, boosts the immune system, and feeds the beneficial microbes in our gut microbiome.

Interestingly, studies find that frequent consumption of extra virgin olive oil (EVOO) lowers the risk of death from several diseases (heart disease, cancer, neurogenerative disease, and respiratory disease), lowers the incidence of breast cancer, and promotes healthier brain aging. A Mediterranean diet is associated with numerous health benefits (e.g., lower dementia risk) besides a lower heart disease risk.

These findings are important because heart disease is the leading cause of death globally, according to the World Health Organization. According to the CDC, it is the number 1 killer of women in the United States.

From Medical Xpress: Mediterranean diet cuts women's cardiovascular disease and death risk by nearly 25%, finds study

Sticking closely to a Mediterranean diet cuts a woman's risks of cardiovascular disease and death by nearly 25%, finds a pooled data analysis of the available evidence—the first of its kind—published online in the journal Heart. ...continue reading "Study Finds Mediterranean Diet Lowers the Risk of Developing Heart Disease In Women"

Carbon Dioxide Levels Are Higher Than Ever In the Atmosphere

SimaJune 16, 2023June 16, 2023Leave a comment

Holy moly! Our carbon dioxide levels are rising, really rising! Every year there is a new high, and this year is no exception.

According to NASA, in May at the Mauna Observatory in Hawaii the carbon dioxide measurement was 421 ppm. It's called the "global atmospheric carbon dioxide concentration". This week the reading at Mauna Launa Observatory is 423.96 ppm. It's going up! And yup, this is climate change.

From the NASA Global Climate Change page on Carbon Dioxide (go to the link to see the graphs, and prepare to be shocked).

Carbon Dioxide LATEST MEASUREMENT: May 2023 421 ppm

Key Takeaway: Carbon dioxide in the atmosphere warms the planet, causing climate change. Human activities have raised the atmosphere’s carbon dioxide content by 50% in less than 200 years.

Carbon dioxide (CO₂) is an important heat-trapping gas, or greenhouse gas, that comes from the extraction and burning of fossil fuels (such as coal, oil, and natural gas), from wildfires, and from natural processes like volcanic eruptions.

Since the beginning of industrial times (in the 18th century), human activities have raised atmospheric CO₂ by 50% – meaning the amount of CO₂ is now 150% of its value in 1750. This is greater than what naturally happened at the end of the last ice age 20,000 years ago.

The animated map shows how global carbon dioxide has changed over time. Note how the map changes colors as the amount of CO₂ rises from 365 parts per million (ppm) in 2002 to over 400 ppm currently. (“Parts per million” refers to the number of carbon dioxide molecules per million molecules of dry air.) These measurements are from the mid-troposphere, the layer of Earth's atmosphere that is 8 to 12 kilometers (about 5 to 7 miles) above the ground.

One big concern that needs to be addressed: What will high carbon dioxide levels do to our thinking processes? Over the years carbon dioxide levels have been rising, and are now at levels not experienced in several million years!

Think of a "stuffy room" where it is harder to think - this can already occur starting at about 600 ppm of CO2, and known to occur at 945 ppm and higher (in rooms with many people in them). While current CO2 levels are below that, we are faced with the possibility that if they keep rising we will get there eventually - and there will be no escape from the "stuffy room" feeling!

...continue reading "Carbon Dioxide Levels Are Higher Than Ever In the Atmosphere"

Certain Foods Are Great For Gut Health

SimaMay 12, 2023Leave a comment

Another recent study confirmed that what you eat determines the microbes living in your gut (small intestines). This is the gut microbiome or microbiota (the community of bacteria, fungi, viruses). The microbes living in a person's gut can be determined by analyzing a sample of a person's poop.

The researchers found that persons eating more fruits, vegetables, and foods high in fiber (e.g., whole grains, fruits, vegetables, nuts, seeds) have gut microbes associated with health. They also have more diversity of species in the gut (this is a sign of health). But eat a diet rich in highly processed foods and low in fiber, and you'll have microbes associated with health problems (e.g., heart disease, cancer, diabetes).

The researchers point out that following the recommendations of the Dietary Guidelines for Americans (DGA) supports a healthy gut microbiome. Especially important for a healthy gut microbiome were vegetables, whole grains, legumes, and dairy. Yes, dairy foods have oodles of microbes (your cheese is alive!), whole fat dairy is beneficial, but skim milk or 0% is not. Eating a variety of high fiber foods is important because then you'll be eating a variety of fibers.

Bottom line: you are what you eat.

Excerpts from Medical Xpress: How diet quality affects the gut microbiota to promote health

We know that eating a healthy diet affects body weight, cholesterol levels, and heart health. A new study from the University of Illinois focuses on another component: the role of diet in supporting a healthy gastrointestinal microbiota. The researchers conclude that following the Dietary Guidelines for Americans (DGA) promotes a gut microbiota composition that may support overall health. ...continue reading "Certain Foods Are Great For Gut Health"

Plant-Based Copies of Meat and Dairy Are Not the Same Nutritionally As Real Milk and Meat

SimaApril 22, 2023April 23, 2023Leave a comment

Not all foods are equal. Especially dairy milk vs alternative "milks", such as almond or oat milks. Or plant-based "meat" vs animal meat. A recent study analyzed popular plant-based "milk" and "meat" products and found that they are not nutritionally equivalent to real milk and meat.

They contain different nutrients, amount of protein, calories, etc. The researchers concluded that eating only or mainly the plant-based substitutes can result in dietary deficiencies - that is, of nutrients found in meat and dairy.

Meat and dairy products are good sources of vitamin B12, zinc, iodine, long-chain omega fatty acid, and choline. All of these are necessary for good health. Eating cheese (a dairy product) such as Jarlsberg cheese is great for bone health because of the microbes (Proprionebacterium freudenreichii) living in the cheese and which produce vitamin K and DHNA (both necessary for bone health).

Instead of eating fake substitutes (many of which are highly processed, with lots of additives), why not focus on eating more real plant-based foods? This means eating more whole grains, seeds, nuts, legumes (beans), fruits, vegetables, and then just reduce the amount of meat and dairy eaten.

From Medical Xpress: Switching meat and milk for plant-based copies misses vital nutrients

Mitigating climate change is a key challenge of our time. One way many people try to reduce their greenhouse gas emissions is to eat less animal-source food—like meat and dairy—and instead eat more plant-based food. ...continue reading "Plant-Based Copies of Meat and Dairy Are Not the Same Nutritionally As Real Milk and Meat"

Personal Care Products and Breast Cancer Risk

SimaApril 1, 2023April 2, 2023Leave a comment

For years there has been much concern over chemicals that act as endocrine disruptors (hormone disruptors) in the personal products that we use on a daily basis. One big concern is whether these chemicals, such as parabens and phthalates, are causing breast cancer (as well as other harmful health effects). Because whatever you use on your skin, will get into you.

A recent study looking at these harmful chemicals found that women switching to paraben and phthalate free cosmetic products had a quick effect (within 28 days) on lowering their levels in the body (blood, urine, breast tissue cells). Which then resulted in lowering breast cancer markers to a "normal" expression. Wowza!

What you can do: Check the ingredients in the lotions you use. Are there parabens and phthalates in it? Spend your money on safe lotions and other personal products. Go to EWG (ewg.org) or mamavation.com for lists of safe products. Also: Ways to lower your exposure to harmful chemicals

For example, the commonly used lotion Lubriderm to this day has several types of parabens (e.g., methylparaben) in it. No, no, no... Why are they still in the lotion? Note that our government is not protecting us from these harmful chemicals. (Instead Big Business and big money is more important.)

From Environmental Health News: Get phthalates, parabens out of the bathroom drawer to reduce breast cancer risk: Study

Switching to phthalate and paraben-free personal care products could reduce the risk of developing breast cancer, according to new research. ...continue reading "Personal Care Products and Breast Cancer Risk"

Eating Healthy Foods Lowers Risk of Chronic Diseases

SimaMarch 18, 2023Leave a comment

Want to improve your odds of not getting a chronic disease, such as heart disease or diabetes? A recent study found that following any healthy dietary pattern, whether Mediterranean or DASH or Diabetes Risk Reduction Diet or other similar healthy dietary styles, are all linked to a lower risk of chronic diseases.

These healthy dietary patterns all stress fruits, vegetables, whole grains, seeds, nuts legumes, but they vary in minor ways, e.g., whether salt, coffee, tea, or wine is allowed. People weren't following specific diets over the 3 decades of the study, but it's how they generally ate - their dietary pattern.

The Harvard T.H. Chan School of Public Health researchers found that persons who were in the top 10% of a healthy dietary pattern, no matter which one, were compared to persons in the bottom 10% of that dietary pattern. Overall they found that being near the top of any of the healthy dietary patterns was associated with a lower disease risk.

Interestingly, larger amounts of coffee, whole grains, wine and desserts had lower risk of associated major chronic diseases.

Eating some foods frequently were associated with developing major chronic diseases, such as processed meats, energy drinks, french fries, red meat, and eggs.

From Medical Xpress: Adhering to recommended diets lowers risk of chronic diseases, 32-year study finds

Researchers at the Harvard T.H. Chan School of Public Health in Boston, Massachusetts, have good news for anyone sticking to a healthy diet: Good food choices are associated with a lower risk of developing a chronic disease. ...continue reading "Eating Healthy Foods Lowers Risk of Chronic Diseases"

A Mediterranean Style Diet Is Associated With A Lower Dementia Risk

SimaMarch 17, 2023Leave a comment

Another large study found that eating a Mediterranean diet is beneficial to health - specifically, that it is associated with a decreased risk for dementia. As much as 23% lower (compared to those who didn't eat a Mediterranean style diet)! It didn't matter if a person had a genetic risk for dementia or not - diet was more important.

By the way, other studies also find that eating a Mediterranean style diet has benefits for the brain and body.

A Mediterranean style diet is one rich in fruits, vegetables, whole grains, legumes (beans, lentils), nuts, seeds, herbs, spices, and olive oil. Some lean meat, especially chicken, and fish. This way of eating is high in fiber (good for health!). Try to avoid processed meats, highly processed foods, fast food, and hydrogenated oils. Eat less meat in general.

From Science Daily: Mediterranean diet associated with decreased risk of dementia

Experts at Newcastle University found that individuals who ate a Mediterranean-like diet had up to 23% lower risk for dementia than those who did not. ...continue reading "A Mediterranean Style Diet Is Associated With A Lower Dementia Risk"

Certain Nutrients Associated With a Lower Risk of Prostate Cancer

SimaMarch 10, 2023Leave a comment

Eating your fruits and vegetables, especially a rainbow assortment of them, is associated with a lower risk of prostate cancer as well speeding up recovery in men who received radiation treatment for prostate cancer.

Two recent studies by the same group of Australian researchers found that certain micronutrients found in foods are lower in men with prostate cancer (compared to healthy men). These are lycopene, selenium, lutein, lycopene, α-carotene, β-carotene. Lycopene and selenium appear to be especially important.

Tomatoes and tomato products (e.g., tomato sauce) are an especially good source of lycopene. Other lycopene rich foods are: watermelons, grapefruits, guava, melons, papayas. Selenium rich foods include Brazil nuts, seafood, organ meats, beef, pork, chicken, turkey, and eggs.

From Medical Xpress: Rainbow of fruit and veg the best prevention against prostate cancer

Men who consume colorful fruits and vegetables on a regular basis are less likely to be diagnosed with prostate cancer (PC), according to new research by University of South Australia scientists.

A rainbow of foods rich in certain micronutrients helps to prevent prostate cancer (PC) as well as speed up recovery among men who undergo radiation treatment for the disease. ...continue reading "Certain Nutrients Associated With a Lower Risk of Prostate Cancer"

City Dwellers Should Take Off Shoes At The Door

SimaMarch 2, 2023March 3, 2023Leave a comment

A very important thing that we can all do to lower our exposure to toxins - heavy metals, pesticides, etc., is to take off our shoes at the door. A recent study highlighted another great reason to leave our shoes at the door - poop!

The bottoms of our shoes can have fecal matter on them, with especially high levels if you live in a densely populated city such as New York City. The sidewalks have lots of microbes, lots of E.coli! Pet dogs defecate on the sidewalks in NYC, and even if the owners pick up the stools (as they should) - some residue stays. Which then people track into their homes on the bottom of their shoes.

The study found high numbers of microbes on outdoor sidewalks, but also on people’s shoes, indoor floors, and carpets. If you live in New York City and wear your shoes indoors, you will absolutely be contaminating the surfaces with the fecal matter. Not good for young children playing on the floors.

The researchers found that carpeted areas have way, way more fecal matter than bare floors.

From The Smithsonian: Shoes Carry Poop Bacteria Into NYC Buildings, Study Finds

People walking down New York City’s streets might unknowingly be bringing home unwelcome visitors: microscopic fecal bacteria. A study conducted on Manhattan’s Upper East Side found high concentrations of the bacteria not only on outdoor sidewalks, but also on people’s shoes, indoor floors and carpets. ...continue reading "City Dwellers Should Take Off Shoes At The Door"

Highly processed food increases risk of cancer

SimaFebruary 11, 2023February 12, 2023Leave a comment

Bad news keeps coming about the highly processed foods we love to eat. So convenient, so addictive (e.g., potato chips, soda!), but so bad for our health. A recent study found more harms from eating highly processed foods (also called ultra-processed foods). They are associated with a higher risk of ovarian cancer and other cancers, and also death from cancer.

Even worse, the more one eats ultra-processed foods daily, the higher the risk of developing and dying from a variety of cancers. The ovarian and brain cancer association was especially strong.

The large study of 197,246 people, conducted in the UK, looked at the association between eating highly processed foods and the risk of developing 34 different types of cancers over a 10 year period. They found that highly processed foods were generally between 9.1% to 41.4% of the foods eaten daily. Highly processed foods averaged 48.6% of the daily calories, and ranged from 28.4% to 68.7% of daily calories.

As the researchers point out, the highly processed foods are replacing what should be eaten (fruits, vegetables, whole grains, seeds, nuts, legumes). Thus, diets rich in highly processed foods are generally nutritionally inferior, and are higher in energy, fats, salt, sugars, and lower in fiber and some micronutrients.

Chemicals in highly processed foods and packaging (e.g., acrylamide, endocrine disruptors) are ingested and cause harm to humans. Additionally, additives found in highly processed foods (e.g., emulsifiers) have negative effects on the gut microbiome and gut (intestinal) lining.

Bottom line: Eat fewer highly processed foods. Eat more foods that are unprocessed or minimally processed (fruits, vegetables, legumes, seeds, nuts, whole grains). Read the list of ingredients on labels.

Excerpts from Medical Xpress: Ultra-processed foods may be linked to increased risk of cancer

Higher consumption of ultra-processed foods may be linked to an increased risk of developing and dying from cancer, an Imperial College London-led observational study suggests. ...continue reading "Highly processed food increases risk of cancer"