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Category: nutrition

Published on Leave a comment on Eating Peanut Products In Infancy Reduces the Rate of Peanut Allergies

Some more good news on the peanut allergy and other food allergy front. In 2015, medical advice changed to : Yes, please introduce tiny amounts of foods such as peanuts and eggs in the first year of life to prevent food allergies. And...since then, the incidence of food allergies, including peanut allergies, in children has dramatically gone down when that advice is followed.

A recent study found that the incidence of peanut allergies in children has really dropped since parents started introducing peanut products in infancy. Introducing tiny amounts frequently of the food of concern (nuts, eggs, etc.) in the first year of life (by 4 to 6 months of age) challenges and trains the immune system. [Official instructions on how to feed peanut products to infants]

Unfortunately, many doctors and parents are still not following the advice because it is so opposite from earlier medical advice, which for decades said to avoid, avoid, avoid the food (e.g., nuts, eggs) in early childhood. It is thought that if more doctors and parents followed the new advice for infants, then food allergy rates would drop even more.

By the way, the rate of dog and cat allergies also drops when there is more furry animal exposure in the first year of life. Same reason.

From Medscape: Food Allergy Rates Fall After 2015 Peanut Feeding Advice

Peanut allergies in babies and children up to age 3 dropped by more than one-quarter since the first consensus statement recommending the introduction of peanut products in infancy was issued in 2015, according to a new study published in Pediatrics. ...continue reading "Eating Peanut Products In Infancy Reduces the Rate of Peanut Allergies"

Published on Leave a comment on Weed-Killer Glyphosate and Cancer

Remember when back in 2015 the IARC (International Agency for Research on Cancer) said that the pesticide glyphosate (the active ingredient in Roundup) is a probable human carcinogen (cancer causing)? And the American chemical industry and FDA pooh-poohed that? Well, there have been a number of studies since then finding that yes, glyphosate results in tumors and other health harms, and is cancer causing (carcinogenic).

Glyphosate is a commonly used herbicide (weed killer), the most used herbicide in the world. Its use has been increasing annually, especially due to the increase in genetically modified crops being grown.

In the latest study, an international team of researchers found that long-term daily exposure (starting prenatally and continuing after birth) to low glyphosate levels considered "safe" by government agencies resulted in multiple benign and malignant tumors, and increased rates of early death in the rats after birth. Yes, the study was done with rats, but... they are mammals, just like us humans. Rats are frequently used in studies to assess chemical safety.

The doses used in the study are currently considered safe by regulatory agencies and correspond to the EU Acceptable Daily Intake (ADI) and the EU’s No Observed Adverse Effect Level (NOAEL) for glyphosate. By the way, European standards are STRICTER than USA standards. A person eating a typical diet with non-organic foods easily ingests the levels considered acceptable by European governing bodies, and in the US ingests even more. [NOTE: Eat organic foods to avoid glyphosate.]

From Environmental Health News: Common pesticide causes multiple malignant tumors in rats

In short: Exposure to glyphosate herbicides caused multiple benign and malignant tumors in rats, including leukemia and cancers of the skin, liver, thyroid, nervous system, ovary, uterus, and kidneys, among others. ...continue reading "Weed-Killer Glyphosate and Cancer"

Published on Leave a comment on Preventing Diabetes With A Mediterranean Diet and Increased Physical Activity

There has been lots of research in the past decade over the benefits of eating a diet rich in fruits, vegetables, whole grains, nuts, and legumes, especially a Mediterranean style diet. Health benefits include lowering chronic inflammation and a lower incidence of a number of chronic diseases, including type 2 diabetes.

A recent study conducted in Spain added a twist to this. The researchers found that eating a lower calorie Mediterranean diet and increased levels of physical activity, resulted in a 31% reduction in the development of type 2 diabetes, as well as a greater weight loss and reduction of their waist size. The comparison group were persons who ate a Mediterranean diet, but without lowering their calorie intake or increasing physical activity over the 6 years of the study.

The subjects in this study were 4756 overweight or obese adults with metabolic syndrome, but without prior cardiovascular disease or diabetes - thus a group that was at high risk for developing type 2 diabetes. The calorie reduction goal was to eat about 600 fewer calories per day.

Excerpts from Science Daily: Scientists found a smarter Mediterranean diet that cuts diabetes risk by 31%

Eating a Mediterranean-style diet with fewer calories, adding moderate physical activity, and receiving professional guidance for weight management can lower the risk of developing type 2 diabetes by 31%. That is the key finding of PREDIMED-Plus, a large clinical trial led in Spain by the University of Navarra together with more than 200 researchers from 22 universities, hospitals, and research institutes. The project was carried out in over 100 primary care centers within Spain's National Health System. ...continue reading "Preventing Diabetes With A Mediterranean Diet and Increased Physical Activity"

Published on Leave a comment on Bottled Water A Major Source of Microplastics and Nanoparticles
Credit: Wikipedia

Many studies are finding the existence of microplastics everywhere in the environment and in our bodies. Microplastics occur when plastic items degrade over time. A recent study confirmed that drinking from plastic water bottles is a major source of the microplastics and nanoparticles that we ingest.

Microplastics are 1 µm to 5 mm in size and nanoplastics are even smaller (less than 1 µm).  They are usually invisible to the naked eye.

Study researchers did a review of over 141 studies and concluded that the average person ingests 39,000 to 52,000 microplastics each year, and those who drink bottled water ingest about 90,000 more particles than persons only drinking tap water.

Research on long-term health impacts (if any) of ingesting and breathing in microplastics and nanoparticles is just starting, but what has been done is concerning - at a minimum they are causing inflammation in our bodies. Other research suggests numerous health effects (e.g., respiratory issues, reproductive problems, disruption of the immune system).

Bottom line: buy, drink, and store as beverages in glass bottles, and drink tap water. Avoid single-use plastic water bottles.

From Phy.org: Chronic risks from single-use plastic water bottles are dangerously understudied, says study

The sun-drenched paradise of Thailand's Phi Phi islands isn't the usual starting point for a Ph.D. But for Sarah Sajedi, those soft, sandy beaches—or rather, what she found under them—inspired her pivot from a business career to an academic one. ...continue reading "Bottled Water A Major Source of Microplastics and Nanoparticles"

Published on Leave a comment on Chronic Stress and the Gut Microbiome
Credit: Wikipedia

Stress can have harmful health effects on the body, including the gut microbiome. A recent article in the medical site Medscape reviewed studies of chronic stress and the gut microbiome and found that chronic stress alters the gut microbiome, resulting in gut dysbiosis (the gut microbial community is imbalanced or out-of-whack).

For example, researchers have found alterations in gut microbes, less diversity of microbes, and fewer numbers of certain beneficial microbes  in those with PTSD (post-traumatic stress disorder).

Interestingly, the researchers stress that a good diet (e.g., Mediterranean diet, including fermented foods) will help the gut microbiome, but that there isn't any evidence for probiotic supplements. In other words, don't take store-bought daily supplements, but instead focus on eating well, exercise, and getting enough sleep.

From Medscape: How Chronic Stress Disrupts the Gut Microbiome

Chronic psychological stress is common. A 2023 survey revealed that about one quarter of US adults reported high stress levels, and three quarters reported that chronic stress affects their daily lives.

Emerging evidence suggests that chronic stress not only exacts a high toll on mental health but also can wreak havoc on all levels of gastrointestinal (GI) functioning, all the way down to the microbiome. ...continue reading "Chronic Stress and the Gut Microbiome"

Published on Leave a comment on Healing the Small Intestine and the Amino Acid Cysteine
Small intestine Credit: Wikipedia

Many people suffer from intestinal ailments, such as intestinal bowel diseases and intestinal bowel syndrome. Over and over researchers find that altered gut microbiomes and intestinal lining alterations (e.g., "leaky gut") may be involved. A recent study from MIT found that the amino acid cysteine  promotes healing of the small intestinal lining.

Once again, a person's diet may be the answer. Cysteine is found in many high-protein foods. Foods that are rich in cysteine include: poultry, eggs, beef, fish (e.g., salmon, halibut, tuna), whole grains, soybeans, and some nuts (almonds).

While the study was conducted in mice, the researchers felt the results also applied to humans.

From Medical Xpress: A cysteine-rich diet may promote regeneration of the intestinal lining

 A diet rich in the amino acid cysteine may have rejuvenating effects in the small intestine, according to a new study from MIT. This amino acid, the researchers discovered, can turn on an immune signaling pathway that helps stem cells to regrow new intestinal tissue.

This enhanced regeneration may help to heal injuries from radiation, which often occur in patients undergoing radiation therapy for cancer. The research was conducted in mice, but if future research shows similar results in humans, then delivering elevated quantities of cysteine, through diet or supplements, could offer a new strategy to help damaged tissue heal faster, the researchers say. ...continue reading "Healing the Small Intestine and the Amino Acid Cysteine"

Published on Leave a comment on Study Finds Reason To Take Vitamin D3 and Not Vitamin D2

For years the medical advice has been that when taking vitamin D supplements, make sure it is the vitamin D3 form and not vitamin D2. The reasons given are that vitamin D3 is absorbed better and has more health benefits. A recent study found that there is an even better reason for taking vitamin D3 and not vitamin D2. It's because vitamin D2 actually lowers vitamin D levels in the blood.

From Medical Xpress: Vitamin D3 concentrations are lowered by a common vitamin D supplement

Taking vitamin D2 might lower the body's levels of the more efficient form of vitamin D, vitamin D3, according to new research from the University of Surrey, John Innes Center and Quadram Institute Bioscience. Many people take vitamin D supplements to support their bone and immune health and meet the UK government recommendation of 10 micrograms (µg) each day, especially during the winter months.

There are two forms of vitamin D supplements available: vitamin D2 and vitamin D3. Researchers have found that taking vitamin D2 supplements can lead to a drop in the body's concentration of vitamin D3, which is the form our bodies naturally produce from sunlight and use most effectively to raise overall vitamin D levels. ...continue reading "Study Finds Reason To Take Vitamin D3 and Not Vitamin D2"

Published on Leave a comment on Following A Mediterranean Diet Leads To Big Reduction In Psoriasis Symptoms
Severe psoriasis on person's back Credit: Wikipedia

Individuals with psoriasis are always looking for ways to improve the inflammatory skin disorder, especially natural ways. A recent small study found that following a Mediterranean diet is a simple and effective way to reduce the symptoms of psoriasis (red, scaly patches and persistent itching).

Subjects with mild to moderate psoriasis were randomly assigned to one of 2 dietary groups. The group following a Mediterranean diet for 16 weeks had significantly reduced psoriasis severity and symptoms, when compared to the control group that were just told to follow a low-fat diet. Almost half of the Mediterranean group had a 75% reduction of psoriasis severity and symptoms! None of the low-fat diet group had a reduction in psoriasis severity and symptoms.

Additionally, all persons in the study were using their usual topical therapy for their psoriasis. The improvements in the Mediterranean diet group occurred without significant weight loss.

The Mediterranean diet is rich in fruits, vegetables, whole grains, seeds, nuts, legumes, fish, and olive oil. In the study's Mediterranean diet group, the participants were not only given nutritional advice, but also a weekly provision of extra virgin olive oil. This diet is anti-inflammatory, which is why it may be so beneficial to those with psoriasis.

Medical Xpress: Mediterranean diet leads to 75% symptom reduction in patients with mild to moderate psoriasis

Over 60 million people worldwide are affected by psoriasis, a chronic inflammatory skin disorder that causes red, scaly patches and persistent itching. A new study has found that following a Mediterranean diet—rich in plant-based foods, extra-virgin olive oil, and a moderate amount of fish, and poultry—could provide relief to psoriasis symptoms.

...continue reading "Following A Mediterranean Diet Leads To Big Reduction In Psoriasis Symptoms"

Published on Leave a comment on Common Foods Linked to Improved Heart Function

The evidence keeps piling up that certain foods are associated with health, while other foods (e.g., soda, ultra processed foods) are associated with chronic diseases. A recent article reported the results of several studies finding certain foods linked to cardiovascular health, including lowering blood pressure.

But guess what? They are popular foods available to everyone - cocoa, green tea, black tea, apples, grapes, and berries.

There is strong evidence certain plant compounds (flavan-3-ols, also known as flavanols or catechins) in these foods have beneficial effects on cardiovascular health. These compounds can lower blood pressure and improve endothelial function (functioning of the blood vessels). Two to three cups of tea daily! One to two servings of dark chocolate daily! Instead of chips for a snack, have an apple.

By the way, rather than focusing on eating just certain foods, it's better to improve your entire diet by eating more fruits, vegetables, whole grains, legumes, seeds, and nuts. All these foods are linked to good health and are considered part of a heart-healthy diet.

From Medscape: From Apples to Cocoa: Everyday Foods Linked to CV Benefits

The term “healthy diet” is often used but frequently remains vague. This is why scientific research into specific food components with preventive potential is gaining importance. Current studies suggest that certain plant compounds found in everyday foods such as apples, cocoa, and tea may have beneficial effects on cardiovascular (CV) health. ...continue reading "Common Foods Linked to Improved Heart Function"

Published on Leave a comment on French Fries and Diabetes
French fries Credit: Wikipedia

French fries are a favorite food of Americans. However, a recent large study found that eating 3 or more servings of French fries a week is associated with a 20% increased risk for developing type 2 diabetes. The same risk is not found with eating other forms of potatoes, such as mashed, baked, or boiled.

There was a dose response effect with French fry consumption - the more servings a person ate per week, the greater the risk of developing type 2 diabetes. For 3 servings per week, there was a 20% increase in type 2 diabetes, but consuming 5 or more servings of French fries weekly was associated with a 27% higher rate of type 2 diabetes (when compared to people who rarely ate French fries, that is, less than 1 serving per week).

Also, replacing 3 servings per week of any form of potatoes with whole grains lowers the risk of developing type 2 diabetes, but not replacing potatoes with white rice. White rice is linked to an increased risk for type 2 diabetes.

Why is that? There is lots of fiber in whole grains and in whole potatoes (especially the skin), which is not present in French fries and white rice. Whole potatoes are also a good source for a number of nutrients, such as vitamin C, potassium, polyphenols, and magnesium. Many studies find that eating a diet rich in fruits, vegetables, whole grains, legumes, and nuts is linked to a lower incidence of type 2 diabetes.

From Science Daily: What scientists discovered about french fries and diabetes

Eating three servings of French fries a week is associated with a 20% increased risk of developing type 2 diabetes, but eating similar amounts of potatoes cooked in other ways -- boiled, baked or mashed -- does not substantially increase the risk, finds a study published by The BMJ on August 6. ...continue reading "French Fries and Diabetes"