Skip to content

Category: nutrition

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"

Published on Leave a comment on Altered Gut Microbiomes In Persons With Pain Conditions
Wrist pain Credit: Wikipedia

We know that there are microbiomes  (communities of bacteria, viruses, fungi) throughout the body, and that there are microbial patterns or "microbial signatures" found in different diseases. But now it appears that there are microbial signatures for a whole list of pain conditions, such as fibromyalgia, complex regional pain syndrome (CRPS), arthritis, and migraine.

In other words, the gut microbiome is different between those with a pain condition compared to healthy individuals without the condition. One question is: does chronic pain cause the microbiome to change or do microbial changes or shifts cause chronic pain? Or does the presence of certain bacteria protect against different pain conditions?

It is still unknown whether probiotic supplementation would help these conditions because the studies are not yet done. But researchers do suggest eating an anti-inflammatory diet - which means a diet rich in fruits, vegetables, whole grains, legumes (includes beans), fish, seeds, nuts, and olive oil. This kind of diet has lots of fiber to feed and support beneficial bacteria.

Also, avoid ultra-processed food as much as possible, including processed meats and soda, because these are associated with harmful bacteria in the gut. Read the ingredient list, and try to avoid foods with ingredients not found in your kitchen (e.g., emulsifiers, colors, natural flavors, artificial flavors, carrageenan, soy lecithin, guar gum)

From Medscape: Gut Microbiome Changes in Chronic Pain — Test and Treat?

A new study adds to what has been emerging in the literature — namely that there appear to be gut microbiome “signatures” for various pain conditions — suggesting that microbiome-based diagnostics and therapeutics may one day be routine for a broad range of pain conditions. ...continue reading "Altered Gut Microbiomes In Persons With Pain Conditions"

Published on Leave a comment on The Pesticides We’re Exposed to Disrupt the Gut Microbiome

Millions of pounds of pesticides are used each year in the US: on farms, in buildings and homes, on lawns, in pet flea and tick products - basically everywhere. And so the pesticides eventually wind up in us - from the foods we eat, the water we drink, the air we breathe (when pesticides drift during applications or when used indoors), and the treated lawns and ground we walk on.

We are continuously exposed to low levels of multiple pesticides, but it is unknown what this does to us. Recently, a study examined the effect of multiple pesticide exposures on gut health and found that they killed off many beneficial (good) bacteria and had harmful alterations on gut bacteria metabolism. Uh-oh.

Bottom line: Many studies show that we can quickly (within 2 weeks) reduce the amount of pesticides (pesticide residues) in our bodies by eating as many organic foods as possible. Also, use nontoxic IPM (Integrated Pest Management) in the home, and reduce pesticide use in and out of the home (on lawns and gardens).

From Beyond Pesticides: Study Maps the Gut Microbiome and Adverse Impacts of Pesticide Residues

Researchers developed a novel tool* in a recent study published in Nature Communications this year that successfully creates a map of the “pesticide-gut microbiota-metabolite network,” identifying “significant alterations in gut bacteria metabolism.”

...continue reading "The Pesticides We’re Exposed to Disrupt the Gut Microbiome"