Skip to content

Category: healthy living

Published on Leave a comment on Dining Early Is Healthier Than Close to Bedtime

An easy-peasy way to lower your risk for type 2 diabetes may be to not eat late dinners. Research conducted in Spain found that eating a meal an hour before bedtime decreases insulin secretion, impairs and decreases glucose tolerance, and so increases type 2 diabetes risk.

Lead author Marta Garaulet, PhD said: "We found that late eating disturbed blood sugar control in the whole group." The study had 845 participants, none with diabetes, all living in Spain. Melatonin levels (which rise naturally in the 2 hours before bedtime) were involved - so researchers say don't eat a meal then. Those with a certain gene variant had more disturbed blood sugar control than those without the gene.

Bottom line: Don't eat a meal in the 2 hours before bedtime. 

From Medscape: Eating Dinner Late Ups Diabetes Risk; Melatonin Involved

Eating dinner close to bedtime when endogenous melatonin levels are high is associated with decreased insulin secretion and decreased glucose tolerance, which increase the risk of type 2 diabetes. ...continue reading "Dining Early Is Healthier Than Close to Bedtime"

Published on Leave a comment on Too Many American Adults Are Physically Inactive

The CDC (Centers for Disease ) recently released another bit of gloomy news about Americans - that 25% of adults report being physically inactive. Being physically inactive means that they don't do any physical activities outside of work. This means no walking for exercise, no gardening, no bicycling, nothing.

There were differences according to where a person lives - from a low of physical inactivity of 17.7% of people in Colorado to a high of 49.4% in Puerto Rico. There were regional variations with the South reporting 27.5% of adults being physically inactive and with the West the least (21.0%).

There were also differences in physical inactivity levels by race and ethnicity. Overall, Hispanic adults (32.1%) reported the most physical inactivity outside of work, and non-Hispanic Asian adults the least (20.1%). The results were from large-scale health-related telephone surveys (called Behavioral Risk Factor Surveillance System or BRFSS), with more than 400,000 adults interviewed each year.

Why the concern with physical activity? Numerous studies find that physical activity results in better health, for example in lower risk of diabetes, better brain health, and lower risk of heart disease. Some researchers call exercise or physical activity a "magical bullet" in warding off heart disease.

Dr. Ruth Peterson, Director of CDC's Division of Nutrition, stated that:

“Getting enough physical activity could prevent 1 in 10 premature deaths. Too many people are missing out on the health benefits of physical activity such as improved sleep, reduced blood pressure and anxiety, lowered risk for heart disease, several cancers, and dementia (including Alzheimer’s disease)."

How much physical activity is best? CDC guidelines state that adults should have at least 150 minutes (2 hours and 30 minutes) to 300 minutes of moderate intensity workouts each week. This includes brisk walking! All physical activity counts, for example, bicycling, gardening, fast dancing, exercise classes.

Jan. 20, 2022 CDC news release: CDC Releases Updated Maps of America’s High Levels of Inactivity

Published on Leave a comment on Most Americans Are Not Eating Enough Fruits and Vegetables

Recently the CDC (Centers for Disease Control and Prevention) released the  depressing news that very few Americans are eating recommended amounts of fruits and vegetables. Many studies show that eating several servings each day of fruits and vegetables has all sorts of health benefits (e.g., live longer, lower inflammation, lower risk of diabetes and some cancers).

The CDC reported in the Jan. 7, 2022 CDC weekly report that surveys of 294,566 adults in 2019 found that only 12.3% of American adults met fruit intake recommendations, and 10.0% of adults met vegetable intake recommendations.

What are the daily recommendations for fruits and vegetables? According to the CDC, current Dietary Guidelines for Americans advise eating more fruits and vegetables as part of a healthy dietary pattern. This means adults should consume 1.5 to 2 cups of fruit and 2 to 3 cups vegetables daily. (Note: A serving is usually about 1/2 cup of fruits or vegetables.)

Why should you follow these guidelines? The CDC states: "A healthy diet supports healthy immune function and helps to prevent obesity, type 2 diabetes, cardiovascular diseases, and some cancers." Also, having "some of these conditions can predispose persons to more severe illness and death from COVID-19."

Another reason, and one that they don't mention is research finding that eating more fruits and vegetables daily (as part of a healthy diet such as the Mediterranean diet) also improves the gut microbiome. What you eat feeds gut microbes - so you want to feed beneficial microbes associated with health, and not those microbes associated with chronic inflammation and some chronic diseases (e.g. heart disease, diabetes, some cancers).

CDC weekly report, Jan. 7, 2022: Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019

1

Published on 1 Comment on Some Emulsifiers Harm the Gut Microbiome

Emulsifiers are in many of the processed foods we buy. They are added to the foods to enhance texture and extend shelf life. Animal and human studies find that some emulsifiers (e.g., soy lecithin, carrageenan, polysorbate-80) can promote gut inflammation and alter the gut microbiome in a negative or harmful way. Recent research adds to this list the common emulsifier carboxymethylcellulose (CMC), also known as cellulose gum.

A small study randomly assigned 16 healthy adults to either an emulsifier-free diet or an identical diet with added 15 g per day of CMC for 11 days. No one knew what diet they were eating, and for those 11 days the participants were inpatient - thus no chance for cheating or altering the diet. Extensive testing (even biopsies on day 1 and 11!) was done before, during, and after the study. The Univ. of Pennsylvania researchers found that CMC resulted in several harmful changes, including a negative effect on the gut microbiome (microbial community of bacteria, viruses, fungi).

Results: The researchers found that CMC increased abdominal discomfort after meals, disturbed the gut microbial community and reduced its diversity (not good!). It resulted in reductions of short-chain fatty acids and free amino acids (thus impacted how nutrients are absorbed). One of the beneficial microbes associated with good health, and that was reduced in number was Faecalibacterium prausnitzii.

Two of the subjects who had CMC in their foods had increased microbial "encroachment into the normally sterile inner mucus layer" of the gut, which is a central feature of chronic inflammation diseases (e.g., IBD, type 2 diabetes). They also had large "alterations in microbiota composition". This means that there is variation in how people respond to the emulsifier CMC, with some people more sensitive than others.

The scary part is that the intestinal changes happened after just 11 days with a daily intake of 15 g of CMC - a dose that is approximately the total emulsifier consumption for a person whose diet is largely highly processed food. Yes, that is many of us eating a Western style diet (e.g., highly processed foods, and low in fiber, fresh fruits, vegetables, and whole grains). The scientists believe that long-term consumption of emulsifiers, because they result in gut microbial disruption and inflammation, are contributing to chronic diseases.

Bottom line: Read the ingredients list on food labels. Try to avoid foods that have ingredients listed that you wouldn't normally have in your kitchen. That means soy lecithin, CMC, cellulose gum, carrageenan, artificial colors. Even "natural flavors" (which are laboratory concoctions) should be avoided as much as possible.

From Medical Xpress: Ubiquitous food additive alters human microbiota and intestinal environment

New clinical research indicates that a widely used food additive, carboxymethylcellulose, alters the intestinal environment of healthy persons, perturbing levels of beneficial bacteria and nutrients. These findings, published in Gastroenterology, demonstrate the need for further study of the long-term impacts of this food additive on health.  ...continue reading "Some Emulsifiers Harm the Gut Microbiome"

Published on Leave a comment on Study Finds Lower Risk of Breast Cancer With Higher Sunlight Exposure

We've all been warned over and over to avoid sunlight in order to avoid skin cancer, but... conflicting with that advice are studies linking higher sunlight exposure to lower levels of other cancers, health benefits (e.g. lower blood pressure), and early death (mortality). One such recent study found that higher sun exposure over the years is associated with a lower risk of breast cancer in women.

The Univ. of Buffalo and Univ. of Puerto Rico researchers conducted the study in Puerto Rico, where people live with high year round sun exposure. 635 women participated in the study.

From Medical Xpress: Study in Puerto Rico finds lower risk of breast cancer with more sun exposure

The sun is almost always shining during the day in San Juan, Puerto Rico, and that makes the findings of a new study on breast cancer and sun exposure particularly noteworthy.  ...continue reading "Study Finds Lower Risk of Breast Cancer With Higher Sunlight Exposure"

Published on Leave a comment on Olive Oil Lowers the Risk of Death From Several Diseases

Once again research finds health benefits from consumption of olive oil. A recent large study found that consuming more than 1/2 tablespoon of olive oil per day lowered the risk of death from heart disease, cancer, neurogenerative disease, and respiratory disease.

The Harvard T.H. Chan School of Public Health researchers also found that increasing intake of olive oil in the diet (replacing margarine, butter, mayonnaise, and dairy fat with 2 1/4 teaspoons or 3/4 tablespoons olive oil) lowers risk of early death in general. The study participants were followed for 28 years, and diet was assessed every 4 years.

Earlier studies found that the best kind of olive oil to consume is extra virgin olive oil (EVOO). Extra virgin olive oil is considered anti-inflammatory, and contains oleocanthal, which has anticancer effects. Health benefits are both if eaten as is (e.g., dunk bread, in salad dressings) or cooked (e.g. roast vegetables, in sauces, cooking foods) - and this result was also found in this recent study.

From Science Daily: Higher olive oil intake associated with lower risk of CVD mortality

Consuming more than 7 grams (>1/2 tablespoon) of olive oil per day is associated with lower risk of cardiovascular disease mortality, cancer mortality, neurodegenerative disease mortality and respiratory disease mortality, according to a study publishing today in the Journal of the American College of Cardiology. The study found that replacing about 10 grams/day of margarine, butter, mayonnaise and dairy fat with the equivalent amount of olive oil is associated with lower risk of mortality as well.  ...continue reading "Olive Oil Lowers the Risk of Death From Several Diseases"

Published on Leave a comment on Sunshine and Multiple Sclerosis in Children and Young Adults

Another study found that increased sun exposure in children and young adults is linked to lower levels of multiple sclerosis. This was the main finding of a study conducted at multiple centers in the United States by a team of American and Australian researchers.

The researchers in the study stated that not only does sunlight boost vitamin D levels, it also "...stimulates immune cells in the skin that have a protective role in diseases such as multiple sclerosis." In addition, they found an association with the intensity of sunlight and estimated that residents of Florida would be 21 percent less likely than residents of New York to have multiple sclerosis. Sun exposure appears to be dose dependent - the longer the exposure, the lower the risk of multiple sclerosis.

Earlier studies also found immune boosting properties of sunlight. Sunlight has low levels of "blue light" which energizes T cells that play a central role in human immunity. T cells are a type of white blood cell, are part of the immune system, and help protect the body from infection and cellular abnormalities (cancer). 

Bottom line: In this study getting at least 30 minutes (up to 1 hour) of sunshine daily, especially in the summer, seems to be key in terms of protective effects.

From Medical Xpress: Sunshine may shield children, young adults from MS

Living in sunny locations and spending time outdoors may raise the risk for skin cancer, but a new study led by UC San Francisco and the Australian National University shows that in children and young adults, sun exposure may protect against multiple sclerosis. The study follows previous work by other researchers that has demonstrated an association between increased ultraviolet exposure in childhood and lower odds of adult MS.  ...continue reading "Sunshine and Multiple Sclerosis in Children and Young Adults"

Published on Leave a comment on Coffee and Tea Drinking Associated With Lower Rates of Stroke and Dementia

Some good news - a recent study found that daily coffee and tea drinking is associated with lower rates of stroke and dementia. Just an association, not a definite cause and effect, but still... nice to hear some (more) good news for us coffee and tea drinkers.

Researchers analyzed data from a large group in the United Kingdom's Biobank (a large medical data base). The 365,682 participants (aged 50 to 74 years old) were followed for about 11 years. They found that drinking coffee and tea separately or in combination were associated with a lower risk of stroke and dementia. Coffee alone or in combination with tea was also associated with lower risk of post-stroke dementia.

Most interesting finding: Drinking 2 to 3 cups of coffee with 2 to 3 cups of tea daily was associated with a 32% lower risk of stroke and a 28% lower risk of dementia (when compared to those who do not drink coffee and tea).

How much was best in this study? Moderate amounts of coffee and tea consumption are best. Two to 3 cups of coffee per day or 3 to 5 cups of tea per day, or a combination of 4 to 6 cups of coffee and tea per day, were linked with the lowest rates of stroke and dementia.

From Science Daily: Coffee and tea drinking may be associated with reduced rates of stroke and dementia

Drinking coffee or tea may be associated with a lower risk of stroke and dementia, according to a study of healthy individuals aged 50-74 publishing Nov. 16 in the open-access journal PLOS Medicine. Drinking coffee was also associated with a lower risk of post-stroke dementia.  ...continue reading "Coffee and Tea Drinking Associated With Lower Rates of Stroke and Dementia"

Published on Leave a comment on Pesticides and the Mediterranean Style Diet

Whether one eats organic foods or non-organic foods does make  difference, even when eating a healthy Mediterranean style diet. A recent study found a difference is in the amount of pesticides ingested, with much less in the organic diet. Which makes sense.

A Mediterranean style diet emphasizes fruits, vegetables, whole grains, nuts, and legumes - thus lots of produce and fiber, much more than in a Western style diet. However, the study found that just 2 weeks of a Mediterranean diet with either organic foods or non-organic (conventional) foods made a huge difference in the amount of pesticides ingested. They measured this by looking at pesticide residues excreted in the urine.

In persons eating an all organic Mediterranean style diet 91% lower pesticide residues were excreted in the urine when compared to those eating a non-organic Mediterranean style diet! The study also showed that pesticide exposure actually increased in 1 group (the non-organic Mediterranean diet group) when compared to their normal non-organic (conventional) Western diet.

Participants (British postgraduate students, all adults) in a small study ate their normal Western diet (e.g., hamburgers, french fries) both before and after a 2 week period in which they ate a Mediterranean style diet (e.g., Greek salad, sweet and sour chicken, vegetables, and whole grain rice). During the Mediterranean style diet phase (the middle 2 weeks) all foods eaten by one group (13 persons) were organic, and in the second group (14 persons) they were all non-organic (conventional).

Other studies have also found similar findings (organic foods lowers pesticide levels in body), and lower incidence of cancer in those eating organic foods.

Bottom line: Yes, a Mediterranean style diet (whether non-organic or organic) is still considered healthiest for us all sorts of ways, including our gut microbiome. But.. try to eat as many organic foods as possible to lower exposure to all sorts of pesticides.

Excerpts from Beyond Pesticides: Unless You Go Organic, Switching to ‘Healthier’ Mediterranean Diet Increases Pesticide Exposure Three-fold

Replacing a modern, ‘western’ diet of highly processed foods with a Mediterranean diet filled with conventional, chemically-grown fruits and vegetables triples exposure to toxic pesticides, according to research recently published in The American Journal of Clinical Nutrition. However, this disturbing change can be eliminated by eating a Mediterranean diet consisting entirely of organic food, which is not sprayed with synthetic pesticides.  ...continue reading "Pesticides and the Mediterranean Style Diet"

Published on Leave a comment on Endocrine Disruptors Called Phthalates Found In Fast Food

There have been growing concerns about the presence of harmful endocrine disrupting chemicals called phthalates in common products and foods. A recent study found phthalates in a large variety of fast foods purchased from fast food restaurants - from hamburgers and chicken nuggets, to chicken burritos. They found detectable levels of phthalates in all the foods sampled, with meat products having higher levels than non-meat foods, such as fries and pizza.

This could explain why an earlier study found that people eating fast food had higher levels of phthalates than those who didn't eat fast food (and ate homecooked meals instead).

Phthalates are a group of chemicals used to make plastics soft, but are also known to disrupt the endocrine system. The chemicals leach into the food from the stain and water resistant packaging used for fast foods, and even from the gloves the food handling workers wear. When the foods are eaten, the consumer also ingests these chemicals -  and the higher the levels in the body, the greater the health effects.

Endocrine (hormone) disruptors, such as phthalates, are associated with all sorts of health problems, including cancers, reproductive harm (e.g. poorer semen quality), lowered sex and growth hormones in children, thyroid disease, immune effects, and liver and kidney damage. Unfortunately, they are already found in the bodies of almost all Americans, so we should try to reduce our exposure.

Bottom line: try to eat less fast food, and try to eat more home cooked meals. Remember, the more you eat fast foods, the higher the phthalate levels in your body (it's a dose-response effect).

From Science Daily: Potentially harmful industrial chemicals detected in US fast foods

Chicken nuggets, burritos and other popular items consumers buy from fast food outlets in the United States contain chemicals that are linked to a long list of serious health problems, according to a first-of-its-kind study published today.  ...continue reading "Endocrine Disruptors Called Phthalates Found In Fast Food"