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Category: nutrition

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"

Published on Leave a comment on Morning Coffee or Tea Improves A Person’s Mood

Many of us absolutely desire and need a caffeine containing beverage such as coffee or tea in the morning, and find it difficult to function without it. So, findings from a recent study shouldn't surprise us: morning coffee or other caffeinated drink boosts a person's mood .

Also not surprising: the improved mood was strongest in the first 2 1/2 hours after awakening. They also confirmed that a person can have caffeine withdrawal symptoms, which go away after drinking caffeinated beverages such as coffee or tea.

Duh...of course. Every person that drinks coffee or tea in the morning knows this. But at least a study has now confirmed this.

From Medical Xpress: Morning coffee boosts mood significantly, study finds

People who regularly consume caffeine are usually in a better mood after a cup of coffee or another caffeinated drink—an effect that is much more pronounced in the morning than later in the day. This finding comes from a new study by researchers at Bielefeld University and the University of Warwick, published in the journal Scientific Reports. Participants reported feeling significantly happier and more enthusiastic on those mornings compared with other days at the same hour when they had not yet had coffee. ...continue reading "Morning Coffee or Tea Improves A Person’s Mood"

Published on Leave a comment on Effects of Stopping Weight Loss Drugs

Weight loss drugs (e.g., Ozempic) are very, very popular these days. But what happens when you stop taking the prescription drugs? A recent review of 11 global studies found that the drugs work well while being used, and led to significant weight loss. But within 2 months of stopping the medications, significant regaining of weight starts.

The researchers noted that the studies found that regaining of weight started by 8 weeks after the medications were stopped, and that weight gains tended to plateau about 20 weeks later, but continued as long as the studies lasted (even 1 year later). Yikes!

From Science Daily: What really happens to your body when you stop weight loss drugs like Ozempic

Patients prescribed drugs to help them lose weight may experience a rebound in weight gain after halting their prescription, finds a meta-analysis published in BMC Medicine. The study, which analyses data for patients receiving weight loss drugs across 11 randomised trials, suggests that while the amount of weight regain varies depending on the specific drug, there is a broad trend in associated weight regain after the course of medication concluded. ...continue reading "Effects of Stopping Weight Loss Drugs"

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"