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Category: healthy living

Published on Leave a comment on Health Harms Associated With Artificial Sweeteners

Another recent study found that consuming artificial sweeteners do harm. In August a study found that artificial sweeteners alter both the oral and gut microbiomes in a negative way. Other earlier studies found an association with high blood pressure, inflammation, weight gain, vascular dysfunction, and increased risk of cancer.

Now, a large study found that high consumption of artificial sweeteners is associated with increased risk of heart disease (cardiovascular disease), including heart attacks and strokes (cerebrovascular events).

What is high consumption of artificial sweetener? One individual packet of artificial sweetener or a 100 mL of diet soda is about 42.46 mg/day, while in this study high sweetener consumption is about 77.62 mg/day. So high consumption is not even 2 diet sodas or packets per day.

Bottom line: Artificial sweeteners are NOT a healthy or good alternative to sugar (or maple syrup or honey). Also, avoid high fructose corn syrup - that has its own problems. Artificial sweeteners are found in highly processed foods - try to also avoid those for your health.

Cardiovascular diseases are the leading cause of death worldwide. Avoiding sugar and instead consuming artificial sweeteners is not going to help you achieve health. But improving your overall diet will, such as eating a diet rich in whole grains, fruits, vegetables, seeds, nuts, legumes (beans).

From Medical Xpress: Study suggests possible link between artificial sweeteners and heart disease

A large study of French adults published by The BMJ today suggests a potential direct association between higher artificial sweetener consumption and increased cardiovascular disease risk, including heart attack and stroke. ...continue reading "Health Harms Associated With Artificial Sweeteners"

Published on Leave a comment on Ultra-Processed Foods and Risk of Colorectal Cancer

Once again, bad news about ultra-processed foods. American adults eat so much ultra-processed food that it's now about 57% of their daily calories. It's because these foods are convenient, durable, available everywhere, taste good, and frequently are less expensive than whole foods.

A large study found that eating lots of ultra-processed foods (e.g., prepackaged foods, fast foods) is associated with a higher risk of colon cancer in men. Specifically, a 29% higher risk when compared to men who ate the least ultra-processed foods.

This association was not found in women.

However, when the researchers looked at specific kinds or categories of ultra-processed foods that were eaten, they found differences in colorectal cancer risk. Higher consumption of meat/poultry/seafood based ready-to-eat-products and sugar sweetened beverages (soda!) was associated with a higher colorectal cancer risk in men. Higher consumption of ready-to-eat/heat mixed dishes was associated with colorectal cancer in women.

But interestingly, eating yogurt and dairy based desserts were negatively associated with colorectal cancer risk in women - it's as if they were protective. Perhaps the beneficial microbes in the dairy foods?

Ultra-processed foods are ready-to-eat or ready-to-heat foods made of little or no whole foods. Instead, they are mostly made of substances derived from foods. They typically have many added ingredients such as additives, artificial colors, preservatives, stabilizers, sugars, artificial sweeteners, salt, flavorings, and hydrogenated fats.

Examples are frozen meals, soft drinks, hot dogs, cold cuts, fast food, packaged foods (including cookies and cake), candies, instant soups, and sweet or savory packaged snacks.

Studies also show that ultra-processed foods cause negative or harmful changes in the gut microbiome (microbial community of bacteria, viruses, fungi). Higher consumption is associated with a higher risk of a number of chronic diseases and cancer.

From Science Daily - New study links ultra-processed foods and colorectal cancer in men

For many Americans, the convenience of pre-cooked and instant meals may make it easy to overlook the less-than-ideal nutritional information, but a team led by researchers at Tufts University and Harvard University hope that will change after recently discovering a link between the high consumption of ultra-processed foods and an increased risk of colorectal cancer. ...continue reading "Ultra-Processed Foods and Risk of Colorectal Cancer"

Published on Leave a comment on After Using Lead Ammunition, Lead Fragments Remain In the Hunted Meat
Lead buckshot Credit: Wikipedia

If you use lead bullets or buckshot when hunting wild game or birds, then some of the lead will get into you when you eat the meat. Even after the bullet or buckshot is removed, tiny lead fragments remain that can not be easily seen. A recent study found this is also true with wild pheasants that were killed with lead buckshot or pellets.

Studies show that even after the bullet is removed from a dead animal, numerous very small lead fragments remain in the soft tissue. In deer, lead fragments have been found as far away as 45 cm from the lead bullet's path. Lead shotgun pellets also fragment into small pieces when they are fired into gamebirds and waterfowl.

The researchers purchased carcasses of wild pheasants (all shot by hunters on farmland in the UK) from a butcher shop. All the pheasant carcasses contained tiny metal (lead) fragments, and most contained a large number of them - 75% had more than 15 small fragments. These could be seen on the micro-CT scanner, which shows more than x-rays.

Very important: Studies find that the more people eat meat killed using lead ammunition - the higher their blood lead levels. This is because they are eating the small lead fragments in the meat. These fragments are too small to be easily detected and removed by the consumer during food preparation or while eating.

Bottom line: Avoid eating any meat that was killed with lead ammunition. Lead is toxic when ingested, and there is no save level. Instead, hunting should be done with non-lead ammunition.

From Science Daily: Pheasant meat sold for food found to contain many tiny shards of toxic lead

Eating pheasant killed using lead shot is likely to expose consumers to raised levels of lead in their diet, even if the meat is carefully prepared to remove the shotgun pellets and the most damaged tissue. ...continue reading "After Using Lead Ammunition, Lead Fragments Remain In the Hunted Meat"

Published on Leave a comment on Vegetarian Diets and a Higher Hip Fracture Risk

Vegetarian diets have many health benefits, but there may be one downside - weaker hip bones. A recent study conducted in the UK found that women following a vegetarian diet had a higher risk of hip fractures (compared to women who ate meat regularly - 5 or more times a week).

In other words, meat eaters were at a lower risk for a hip fracture. Occasional meat-eaters (less than 5 servings a week) or pescatarians (ate fish, but not meat) were also at a lower risk of hip fracture. Meat products appear to be important for bone health. Other studies also find more hip fractures among persons following a vegan or vegetarian diet.

The researchers point out that vegetarian diets have a lower intake of nutrients important for bones (bone mineral density), and which are more abundant in animal products than in plants (e.g., protein, calcium, vitamin D, vitamin B12, certain fatty acids).

From Medical Xpress: Vegetarian women are at a higher risk of hip fracture

A study of over 26,000 middle-aged UK women reveals those with a vegetarian diet had a 33% higher risk of hip fracture compared to regular meat-eaters. ...continue reading "Vegetarian Diets and a Higher Hip Fracture Risk"

Published on Leave a comment on Jarlsberg Cheese Has Beneficial Health Effects
Jarlsberg cheese Credit: Wikipedia

Good news for cheese lovers. A recent well-done study found that eating a little Jarlsberg cheese every day is good for the bones as well as for metabolic markers in the blood, such as total cholesterol levels. A little bit of Camembert cheese just didn't have those beneficial effects.

Jarlsberg cheese is a Norwegian cow's milk cheese. The beneficial effects of the cheese are thought to be because it naturally contains vitamin K2 and 1.4-dihydroxy-2naphtoic acid (DHNA) - both necessary for bone health. Studies find that low intake of vitamin K2 is linked with increased risk of bone fractures. Jarlsberg contains the bacteria Proprionebacterium freudenreichii, which produces vitamin K and DHNA.

An earlier study by the Norwegian researchers found that eating 57 grams of Jarlsberg cheese (about 2 ounces) daily was optimal. Camembert was chosen because it is a cheese without vitamin K, but with similar fat and protein content. Women participated in this study, but it is thought that the results also apply to men.

Bottom line: Eat a little Jarlsberg cheese frequently for your health. Enjoy!

From Medical Xpress: Small daily portion of Jarlsberg cheese may help to stave off bone thinning

A small (57 g) daily portion of Jarlsberg cheese may help to stave off bone thinning (osteopenia/osteoporosis) without boosting harmful low density cholesterol, suggest the results of a small comparative clinical trial, published in the open access journal BMJ Nutrition Prevention & Health. ...continue reading "Jarlsberg Cheese Has Beneficial Health Effects"

Published on Leave a comment on Certain Foods Lower the Risk of Kidney Stones
Kidney stones Credit: Wikipedia

Kidney stones are not only incredibly painful, but are also associated with chronic kidney disease, osteoporosis, and heart disease. New research suggests a good way to prevent a recurrence of kidney stones is to increase consumption of calcium and potassium rich foods. Very simple!

The Mayo Clinic researchers also found certain dietary factors associated with a higher risk of getting kidney stones for the first time. They are: lower consumption of calcium, potassium, caffeine (e.g., coffee, tea), and phytate in the diet. As well as a lower daily fluid intake. Foods matter!

Some foods to eat to lower the risk of kidney stones:

Calcium rich foods: dairy products (e.g., cheese, milk, yogurt), dark green leafy vegetables (e.g., spinach, collard greens, broccoli, kale), and sardines. [Note: Calcium supplements are associated with kidney stones, while eating calcium rich foods is protective.]

Potassium rich foods: include legumes (beans and lentils), potatoes (with skins), tomatoes, some fruits (e.g., bananas, kiwi, orange juice, melons), dairy foods, some seafood (e.g., salmon, halibut, tuna, shad, clams), leafy greens (e.g., spinach), yam, squash.

Phytate rich foods: include beans, legumes, unprocessed cereal grains (e.g., oats), nuts, seeds, and potatoes.  Some people have referred to phytate rich foods as "anti-nutrients" and say to avoid them (because they may slow down absorption of certain minerals). However, recent research finds that the health benefits of eating phytate rich foods (e.g., they are antioxidants, anti-inflammatory) and other plant foods outweighs any concerns.

From Science Daily: Diets higher in calcium and potassium may help prevent recurrent symptomatic kidney stones

Kidney stones can cause not only excruciating pain but also are associated with chronic kidney disease, osteoporosis and cardiovascular disease. If you've experienced a kidney stone once, you have a 30% chance of having another kidney stone within five years.  ...continue reading "Certain Foods Lower the Risk of Kidney Stones"

Published on Leave a comment on Pregnant Women Are Exposed To More Chemicals and Pesticides

Some depressing news for pregnant women - they are exposed to and contaminated with more harmful industrial chemicals than ever before.

Thousands of chemicals are used in numerous consumer products and in food production (on farms, and in packaging). Not only can we get exposed to industrial chemicals from foods and products, but also from contaminated water, air, and dust.

Researchers looked for the presence of 103 industrial chemicals in the urine of pregnant women across the Unites States. The chemicals included plastics, pesticides, parabens, PAHs, as well as some of the "replacement chemicals" for BPA and phthalates. They found that most women had some of the chemicals in their bodies. Some chemicals were found in almost or ALL of them, including 3 insecticides, 2 parabens, 10 phthalates, and 1 PAH. Yikes!

Keep in mind that replacement chemicals (e.g., BPS for BPA) can be the same or even worse to health than the original chemicals.

Also, the researchers did NOT look for the presence of some commonly used chemicals (and which are linked to health harms) such as 2,4-D, pyrethroids, chlorpyrifos, and glyphosate. These are pesticides commonly used on (non-organic) farms, but also in our homes and yards. Other studies find the amounts of these pesticides are increasing in humans over the last 2 decades, and that some of these pesticides can be detected in the majority of humans.

Pregnancy is an especially important time in the life of the developing baby, and many chemicals are much more harmful then than at any other time in life. Chemicals to which pregnant women are exposed to cross the placenta - thus getting to the fetus. So it is really important to lower the amount and number of chemicals that a pregnant woman is exposed to.

How to lower your exposure to harmful chemicals: [From list of quick tips]

1) Eat as many organic foods as possible.

2) Avoid using pesticides in your home and garden, and instead look for nontoxic, organic, or least toxic IPM (Integrated Pest Management) solutions.

3) Read labels to avoid phthalates, parabens, "antimicrobial", anti-odor in personal care items.

4) Don't use dryer sheets (not needed!) or detergents or other products with fragrances.  [ Complete list of quick tips.]

Two good, but different write-ups of the research: 1) From Medical Xpress: Study of pregnant women finds increasing exposure to chemicals from plastics and pesticides

A national study that enrolled a highly diverse group of pregnant women over 12 years found rising exposure to chemicals from plastics and pesticides that may be harmful to development. ...continue reading "Pregnant Women Are Exposed To More Chemicals and Pesticides"

Published on Leave a comment on Certain Gut Bacteria Are Linked to Strokes

There is growing evidence that the presence of certain species of bacteria in the gut microbiome are associated with a higher stroke risk, while other bacteria are associated with a lower risk and health. Two recent studies went further and found that the presence (or higher levels) of certain bacteria are associated with severe ischemic strokes and a poorer recovery.

Ischemic strokes are the most common type of stroke. They occur when a clot or other blockage blocks the blood supply to the brain.

Both study researchers presented their findings at the European Stroke Organisation Conference (May 2022). They found that 26 species of bacteria were linked to strokes (in other words, you want less of the bacteria that increase stroke risk in your gut microbiome). Some examples of bacteria associated with strokes or poorer outcome included: bacteria of the genus Ruminococcus, species Prevotella copri, and Paraprevotella xylaniphila.

What does this mean for you? The researchers felt that changing your community of gut microbes (the gut microbiota or microbiome) could be a potential way to decrease stroke risk or stroke severity. A main way to accomplish this is by nutritional changes.

One of the researchers (Cyprien Rivier) said about the results:  "This suggests a delicate balance in the gut microbiota which can change the risk of stroke when altered."

To improve your gut microbes and lower stroke risk: most important is to improve your diet (eat a healthy diet rich in fruits, vegetables, whole grains, nuts, seeds, legumes, some fermented foods, and try to avoid highly processed foods). Also, good for gut microbes: increase your physical activity or amounts of exercise, don't smoke, and try to maintain a healthy weight. Another option is getting a fecal microbial transplant.

By the way, the beneficial microbes are NOT in dietary supplements. Must eat real food! Interestingly, an earlier study found that people who have ischemic strokes tend to have lower amounts ("depletion") of Lactobacillus sakei in the gut than healthy people.

Excerpts from Medscape: Gut Bacteria Linked to Stroke Severity, Risk

Two new studies identifying strains of gut microbiota associated with more severe strokes and worse post-stroke recovery point to a possible role for the gut microbiome in preventing stroke and improving outcomes. ...continue reading "Certain Gut Bacteria Are Linked to Strokes"

Published on Leave a comment on Focus On Eating Healthy Food, Not Vitamin Supplements

Americans spend enormous amounts of money on vitamins and mineral supplements in an effort to stay healthy or to improve their health. Unfortunately, unless a person has an actual vitamin or mineral deficiency, studies are just not finding health benefits. Sometimes there are even harms.

Physicians at the Northwestern University Feinberg School of Medicine weighed in on this issue. Their view: For most non-pregnant healthy Americans vitamin and mineral supplements are a "waste of money". There is no "magic set of pills to keep you healthy". Instead, a healthy diet and exercise are key.

However, they also say a pregnant women should consider taking a prenatal vitamin, especially folic acid. There are health benefits to folic acid supplements during pregnancy.

Basic conclusions: For non-pregnant persons without vitamin or mineral deficiencies, there is no evidence supporting the consumption of vitamin and mineral supplements in preventing cancer or cardiovascular (heart) health. Avoid beta carotene supplements (health harms) and vitamin E supplements.

What to do to maintain or improve health? Eat a healthy diet rich in fruits, vegetables, whole grains, legumes (beans), seeds, and nuts. Get enough exercise or physical activity. Don't smoke. Maintain a healthy weight.

Doing these things will also improve the gut microbiome (the community of microbes living in the gut), which is so important for good health.

From Science Daily: Vitamins, supplements are a 'waste of money' for most Americans

Drawn to the allure of multivitamins and dietary supplements filling nutritional gaps in their diet, people in the U.S. in 2021 spent close to $50 billion on vitamins and dietary supplements. ...continue reading "Focus On Eating Healthy Food, Not Vitamin Supplements"

Published on Leave a comment on Coffee and the Kidneys

Some good news for coffee drinkers - daily consumption of coffee is linked to a lower risk of acute kidney injury.

John Hopkins Medicine researchers found that daily consumption of coffee (at least 1 cup of coffee per day) lowered the risk of acute kidney injury (AKI) by 15%. But those who drank 2 to 3 cups of coffee each day had a 22% to 23% lower risk (compared to non-drinkers)

The researchers pointed out in their paper that the risk of chronic kidney disease and other diseases is also lower in daily coffee drinkers.

"Habitual coffee consumption is associated with the prevention of chronic and degenerative diseases, including type 2 diabetes, cardiovascular disease, and liver disease.

 ARIC, a large population study of 14,207 participants aged 45 to 64 years, revealed that higher self-reported daily coffee consumption was associated with a lower risk of incident chronic kidney disease after adjustments were made for demographic, clinical, and dietary factors. Thus, habitual coffee consumption has a strong potential for reducing the risk of progressive kidney disease."

From Science Daily: Coffee consumption link to reduced risk of acute kidney injury, study finds

If you need another reason to start the day drinking a cup of joe, a recent study by Johns Hopkins Medicine researchers has revealed that consuming at least one cup of coffee a day may reduce the risk of acute kidney injury (AKI) when compared to those who do not drink coffee. ...continue reading "Coffee and the Kidneys"