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Category: nutrition

Published on Leave a comment on Lifestyle Changes That Benefit the Aging Brain

As people age, they frequently start wondering what they can do to prevent memory and thinking problems, and especially dementia. The good news is that several large studies found that there are a number of lifestyle changes that one can do to have a healthier (memory! thinking!) brain in later years. Even if you are already in your 60s and 70s.

The evidence points to diet (e.g., Mediterranean style diet, ), exercise, and socializing being all important for brain health. In fact, it can result in keeping brains several years "younger" than in those with unhealthy lifestyles. Also, studies find that challenging your brain by learning something new, such as learning a new language or musical instrument or online cognitive training, is beneficial for the brain.

Adopting a lifestyle that promotes brain health is so very important, because it is NORMAL that as we age, there are brain changes, including brain shrinkage (volume of the brain). Therefore you want to slow down or delay these age related changes as much as possible. Researchers feel that adopting these lifestyle changes are so effective that they should be medically prescribed.

Excerpts from NPR: Trying to keep your brain young? A big new study finds these lifestyle changes help

Scientists have unveiled the strongest evidence yet that a combination of diet, exercise and brain training can improve thinking and memory in older Americans.

A study of more than 2,100 sedentary people in their 60s and 70s found that those who spent two years on the intensive regimen not only improved their mental abilities but appeared to reduce the usual declines associated with aging. ...continue reading "Lifestyle Changes That Benefit the Aging Brain"

Published on Leave a comment on Chemicals of Concern Found In the Bodies of Young Children

Once again, those wondering about the chemicals lurking inside us have bad news. In a long-running study, researchers tested 201 young children (aged 2 to 4 years old) and found that all of them have many dangerous chemicals ("chemicals of concern") in their bodies. Some of the chemicals were in higher levels in the children than in their mothers during pregnancy.

In this study pregnant women from 4 states had their urine analyzed, and later the urine of their children when they were 2 to 4 years old. The testing of blood and urine from a person and looking for certain chemicals is called biomonitoring.

The researchers only looked for  111 chemicals and found that at least 5 children had 96 of them detected in their urine. Over 50% of the children had 48 chemicals detected. Thirty four of the chemicals were detected in over 90% of the children. But keep in mind that they only looked for a limited number of chemicals. Some of the chemicals found are not being monitored in adult biomonitoring. Many chemicals we are routinely exposed to, such as the common pesticide glyphosate (found in many non-organic foods) were not looked at.

One trend the researchers found is that levels of 2,4-D (pesticide used as a herbicide or weed-killer) are trending upwards over time. This is because 2,4-D is commonly used as a weed-killer on lawns (including Feed and Weed) and elsewhere, but it is also used on genetically modified crops.

The 111 chemicals tested for are from the foods and beverages children (and adults) ingest, personal care products (e.g., soap, lotion), the chemicals used in the home (e.g., pesticides, cleaning products) or chemicals outgassing from products used in the home (e.g., from non-stain synthetic rugs, plastic toys, vinyl floors). Children are exposed to the chemicals when they breathe indoor and outdoor air, eat food, touch surfaces or objects - both indoors and outdoors.

Bottom line: Eat as many organic foods as possible (pesticides such as 2,4-D and glyphosate are not allowed in organic food production). Additional tips: Lifestyle tips for avoiding harmful chemicals.

Excerpts from Science Daily: Researchers tested 200 toddlers — 96 chemicals were lurking in their bodies

A national study published in Environmental Science & Technology finds children aged 2 to 4 years in the United States are routinely exposed to a broad range of potentially harmful chemicals. Many of the chemicals the researchers identified are not routinely monitored and may pose health risks. ...continue reading "Chemicals of Concern Found In the Bodies of Young Children"

Published on Leave a comment on Diabetes and Artificial Sweeteners

For years I heard health care providers recommend to persons worried about or with type 2 diabetes to only consume water, unsweetened coffee or tea, or zero calorie artificially sweetened beverages, including soda. Well, it turns out that artificial sweeteners have all sorts of harmful health effects, with different sweeteners (e.g., erythritol) having different effects.

Another recent study found that the consumption of diet drinks and saccharin, a very popular sugar substitute, are associated with an increased risk of type 2 diabetes. In other words, the sweeteners are linked to the very problem people are trying to avoid.

A little confusingly, the researchers did not find a link to type 2 diabetes when looking specifically at overall artificial sweetener, sucralose, and aspartame intake. But they did with saccharin (the oldest artificial sweetener in use) and overall diet drink consumption.

This study questioned people 3 times over 20 years, with a final follow up at 30 years, so perhaps these results are due to different artificial sweeteners used in drinks over time, and even what they themselves purchased. For example, some people buy saccharin to add to coffee and tea at home.

From Medscape: Diet Drinks, Saccharin Tied to Increased Diabetes Risk

Consuming higher amounts of diet drinks and/or saccharin was associated with an elevated risk of developing diabetes, while total artificial sweetener intake, sucralose, and aspartame showed no significant association, according to an analysis of data from the Coronary Artery Risk Development in Young Adults (CARDIA) study. ...continue reading "Diabetes and Artificial Sweeteners"

Published on Leave a comment on Titanium Dioxide Will No Longer Be Added To Skittles
Nanoparticle form of titanium dioxide Credit: Wikiedia

Titanium dioxide has been a problematic food additive for years. The European Union banned the additive several years ago, while the FDA views titanium dioxide as safe. Recently, the company (Mars) that makes the candy Skittles announced that it was removing the additive from the ingredients.

Well, it took a lawsuit filed in 2022 alleging that Skittles are "unfit for human consumption" (because of the ingredient titanium dioxide) to finally have the manufacturer remove it from the product. Removing titanium dioxide  won't change the taste - it's only used as a "brightener" (makes colors brighter).

In the past decade, a number of studies found that the nanoparticle ((between 1 and 100 nanometers) form of titanium dioxide to have harmful health effects, especially to the gut (intestines) [see post]. This is the form typically used in over 11,000 products in the US, all ultra-processed (many candies, baked goods, gum, frosting, snack foods, etc.)

Bottom line: Read food ingredient lists, and avoid titanium dioxide (if possible).

From Medical Xpress: Skittles removes controversial additive targeted by RFK Jr.

Mars Inc.'s Skittles candies are no longer being made with titanium dioxide, a chemical that whitens foods, brightens colors and makes candy appear shiny, the company confirmed to Bloomberg News. ...continue reading "Titanium Dioxide Will No Longer Be Added To Skittles"

Published on Leave a comment on Health Effects From Titanium Dioxide In Foods
Titanium dioxide nanoparticles Credit: Wikipedia

Titanium dioxide appears in many foods and some medicines (e.g., Allegra), in order to make colors and whites look brighter. In other words, it is an unnecessary food additive, found in a large variety of (ultra-processed) foods, including some candies, gum, frosting, soups, and even macaroni and cheese. It is allowed in the US (in over 11,000 food products!), but banned in Europe due to its harmful health effects.

A number of studies have linked titanium dioxide in its small nanoparticle form (between 1 and 100 nanometers) with a number of health harms, including to the gut (intestines). A recent study found that nanoparticle titanium dioxide has harmful or disruptive effects on the intestinal endocrine (hormone) system, resulting in abnormal blood sugar (glucose) levels, which can lead to insulin resistance and diabetes. It also caused intestinal lining changes, reduced levels of gut hormones, and resulted in a drop in enteroendocrine cells

Larger particles of titanium dioxide Credit: Wikipedia

While the study was done in mice, the results are also thought to apply to humans. The study didn't find the same health harms from larger titanium dioxide particles called microparticles (about the size of a fine grain of sand), but only from the nanoparticles. The problem is that nanoparticles are so small that once ingested, they get into cells and tissues throughout the body. However, large particles can be excreted from the body.

Bottom line: Unfortunately, it's the small nanoparticles that are so common in foods that we ingest. Read labels carefully and try to avoid those with titanium dioxide or artificial colors (includes titanium dioxide).

Excerpts from two informative articles: 1) From investigative journalism site US Right to Know: Tiny titanium dioxide particles in food raise blood sugar, disrupt gut hormones in mice, study finds

The study, published this month [May 2025] in Food and Chemical Toxicology, adds to growing concerns over the safety of titanium dioxide (TiO₂), a widely used color additive that is banned in the EU but widely used in the U.S. and elsewhere. It also highlights the food industry’s increasing use of microscopic materials to preserve or enhance foods.  ...continue reading "Health Effects From Titanium Dioxide In Foods"

Published on Leave a comment on The Sugar Substitute Erythritol And the Brain’s Blood Vessels

Once again artificial sweeteners are in the news, and not in a good way. New research found that the sugar substitute erythritol, at a concentration typically found in an artificially sweetened beverage, has harmful effects on the small blood vessels of the brain.

Erythritol crosses the blood brain barrier and interacts with the brain's cerebrovasculature (the blood vessels in the brain, including the arteries, veins, and capillaries that supply blood and nutrients to the brain tissue). This study focused on the smallest blood vessels (microvascular) in the brain. And yes, found that the amount or erythritol in 1 diet beverage has adverse effects at a cellular level on these blood vessels.

This study was done in a lab setting (and not directly on humans), but research results match up with other studies on erythritol. Other studies already found that erythritol increases the risk of heart attacks, heart disease, strokes, as well as blood clot formation. This study's results give an explanation for why there is a increased risk of these brain vascular (blood vessel) events happening.

Erythritol is found in some beverages advertised as low or zero calorie (e.g., Monster Zero energy drinks, Blue Sky Zero Sugar soda, Red Bull Zero) and in some low calorie foods (e.g., Halo Top low-calorie ice cream). Read ingredient lists on labels!

From Medical Xpress: Major sugar substitute found to impair brain blood vessel cell function, posing potential stroke risk

Erythritol may impair cellular functions essential to maintaining brain blood vessel health, according to researchers at the University of Colorado Boulder. Findings suggest that erythritol increases oxidative stress, disrupts nitric oxide signaling, raises vasoconstrictive peptide production, and diminishes clot-dissolving capacity in human brain microvascular endothelial cells. ...continue reading "The Sugar Substitute Erythritol And the Brain’s Blood Vessels"

Published on Leave a comment on Dairy Products and A Lower Risk of Colorectal Cancer

Many people (even health professionals) are still under the impression that dairy products made from milk are unhealthy. NOT TRUE. Consuming dairy products, especially whole milk products, is associated with a number of health benefits.

Recent research adds to the growing body of research finding that higher intake of dairy products is associated with a lower risk of colorectal cancer (commonly referred to as colon cancer). One big review found a 20% decrease in colon cancer with higher dairy product consumption, and an 18% decrease in colon cancer specifically with higher milk consumption.

The researchers discussed studies that found that with each 400 g (about 1 3/4 cups) of dairy foods that people consumed daily, there was a 13% reduced risk of colorectal cancer.

It's more than the calcium found in the dairy products (there is research already finding that calcium in foods is associated with lower risk of colorectal cancer). And it's more than dairy products that are fermented (e.g., yogurts). It's high fat milk products (whole milk) that have the highest association. But currently it's unclear why.

Excerpts from Medscape: Does Higher Dairy Intake Reduce CRC Risk?

Two recent studies have added to the growing body of research suggesting consuming more dairy reduces a person’s risk of getting colorectal cancer. ...continue reading "Dairy Products and A Lower Risk of Colorectal Cancer"

Published on Leave a comment on Regular Exercise In Winter Months Keeps Vitamin D Levels Up

Typically, our vitamin D levels drop in the winter months when we don't get as much sun exposure. After all, it is called the sunshine vitamin. However, a new study found that regular moderate-intensity exercise kept vitamin D levels up in the winter, even without vitamin D supplements or weight loss.

Good reason to exercise - prevent the usual seasonal decline in vitamin D. How much exercise? In the study, overweight adults had four indoor cardiovascular exercise sessions per week for 10 weeks: two treadmill walks, one longer steady-state bike ride, and one high-intensity interval bike session

From Science Daily: Exercise the key to maintaining Vitamin D levels in winter

The sun may be shining now, and our vitamin D levels are getting a natural boost but it wasn't long ago we were in the depths of winter, when sunlight was scarce and vitamin D was in short supply. ...continue reading "Regular Exercise In Winter Months Keeps Vitamin D Levels Up"

Published on Leave a comment on Treating Adult Peanut Allergies With Tiny Daily Doses of Peanuts
Peanuts Credit: Wikipedia

Finally some good news for adults with peanut allergies. For a while now it has been known that peanut allergies in young children can be treated with oral immunotherapy (using very tiny doses of peanut protein). But what about adults?

The Phase 2 Trial in adults (average age 24.2 years) with peanut allergies also found good results - by the end they could consume the equivalent of more than 4 peanuts without reacting.

The Grown Up Peanut Immunotherapy (GUPI) trial consisted of 21 adults who ingested tiny doses of peanut protein (peanut flour) taken under strict supervision - with slight increases of peanut protein every 2 weeks until reaching a maintenance dose of 1000 mg (4 large peanuts). 67% of the participants reached the maintenance goal, but 3 adults withdrew from the study due to adverse reactions, and another 3 for unrelated reasons. The 67% also tolerated well a final challenge equivalent to 12 peanuts.

Doing this under supervision was important because when the peanut doses were increased, there initially were side effects. It was also important that daily doses weren't skipped.

In other words, it appears that oral peanut immunotherapy might be an effective treatment for many (most?) adults with peanut allergies. The same researchers will now continue the next phase of clinical trials. Stay tuned...

From Medical Xpress: Daily doses of peanuts tackle allergic reactions in adults, Phase II trial shows

The first clinical trial to test whether adults allergic to peanuts can be desensitized has shown great success with two thirds of the cohort consuming the equivalent of five peanuts without reacting. ...continue reading "Treating Adult Peanut Allergies With Tiny Daily Doses of Peanuts"

Published on Leave a comment on Walnuts, Gut Microbes, and Lower Levels of Inflammation
Credit: Wikipedia

Nowadays, the scientific view is to eat some nuts frequently for all sorts of health benefits. Recently, a study found that eating walnuts helps to lowers systemic inflammation (inflammation throughout the body), and in doing so reduces colon cancer risk.

The researchers said that the beneficial health effects are from ellagitannins, plant-derived polyphenol compounds, found in walnuts and pecans. Gut microbes convert the ellagitannins into anti-inflammatory urolithins.

Ellagitannins are also found in pomegranates, some berries (raspberries, blackberries, strawberries, cloudberries), and muscadine grapes. They are mainly metabolized by microbes in the colon. The consumption of foods containing ellagitannins has been associated with positive effects on many diseases (e.g., cardiovascular diseases, neurodegenerative syndromes, and cancer). Ellagitannins are antioxidant, anti-inflammatory, and cancer preventive.

From Medical Xpress: Walnut consumption curbs inflammation and may reduce colon cancer risk, clinical trial finds

There are new findings out about the benefits of eating walnuts. Results from a UConn School of Medicine clinical trial on the cover of the April edition of the journal Cancer Prevention Research show that walnuts improve systemic inflammation while also reducing colon cancer risk. ...continue reading "Walnuts, Gut Microbes, and Lower Levels of Inflammation"