Nutrition

Nutrition for the Lungs: Winter Foods

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One of the most important topics I discuss with patients on a weekly basis during the winter months is the importance of seasonal nutrition. During the colder months, I teach patients creative ways to use food and spices to warm the body, stimulate digestion, promote blood circulation, and nourish / protect the lungs.

As stated in the Su Wen: “Qi and Blood like warmth and are averse to cold. When there is cold, they are rough and cannot flow.” In this article, let’s discuss important foods and spices that are easy for patients to add to recipes to not only boost health and vitality overall, but also protect the health of the lungs during the predictable season of such challenges as RSV, flu, COVID, and influenza-like illness that all too often lead to upper respiratory issues.

Apples

Apples are one of my favorite winter foods. Although cooling in nature, this fruit is packed with nutrition for lung and digestive health. Apples enter the lung, large intestine, stomach, spleen, and heart channels; and have the flavors of sweet and sour. Tending to tonify qi and nourish yin, apples also clear heat and eliminate toxins.

Baked apples with spices such as clove, nutmeg, cayenne and cinnamon is a phenomenal dish to promote lung and digestive health, as well as warm the body and promote blood circulation.

Onions

Onions are another excellent winter food and can be prepared raw or cooked. In ayurvedic medicine, raw onions tend to be heating and stimulating, while cooked onions tend to be more tonifying and nourishing due to the sweet flavor.

Overall, onions are warming and enter the lung, large intestine, stomach, and liver channels; and have a pungent / sweet flavor. Onions help stimulate the circulation of qi and blood, disperse cold, clear damp, and resolve phlegm.

This food can be easily added to salads and soups, and can also be used to make an extremely effective topical poultice for recalcitrant coughs and cold / flu scenarios with significant cold symptoms coupled with deep-seated coughs.

Garlic

Known as da suan in traditional Chinese medicine, garlic is perhaps the most important food to have in the kitchen during the winter months. With its strong warming and dispersing characteristics, garlic moves qi and blood, warms the body, clears damp, eliminates toxins, disperses wind, and resolves phlegm.

Hot in nature, garlic enters the lung, stomach, spleen, heart, and liver channels. Its flavor can range from sweet to salty to acrid, depending upon the preparation.

A specific remedy for wind cold patterns, garlic is incredibly effective for protecting the lungs and resolving almost any bacterial / viral infection, particularly when eaten raw sprinkled on food. Depending upon the constitution of the patient, garlic can be taken daily with meals or reserved for acute health challenges.

Carrots

With their neutral temperature, carrots are sweet and tonify the qi. They enter the lung, spleen, and liver channels, and have the actions of circulating and tonifying qi, clearing heat, draining dampness, and eliminating toxins.

This vegetable can be eaten raw, but during the winter months it can be gently baked with spices and added to soups as well, making it an incredibly versatile food for deep nourishment during the winter months.

Cabbage

Neutral in temperature, cabbage is sweet / pungent and enters the lung, large intestine, and stomach channels. Its properties include circulating the qi, clearing heat, stopping cough, clearing toxins, and moistening the intestines.

Cabbage comes in many varieties and can be added to salads, soups and other recipes.

Swiss Chard

Cooling in temperature, chard is sweet in flavor and enters the lung, large intestine, stomach, and spleen channels. Chard clears heat and eliminates toxins; and can be steamed or sauteed, as well as minced / chopped and added to soups.

Sweet Potato

One of the most popular holiday foods, sweet potatoes are a wonderful source of nourishment. They have a neutral temperature, enter the large intestine, stomach, spleen, and kidney channels, and deeply nourish qi, blood, and yin, making sweet potatoes a unique and important food.

Adding cinnamon and even a small amount of cayenne to a sweet potato dish helps warm the body and move the blood. Combining carrots, sweet potatoes, and these spices makes a wonderful warming tonic for cultivating deep health.

Walnuts

Known as hu tao ren in TCM, walnuts are warm in temperature and enter the lung, large intestine, small intestine, and kidney channels. A deeply nourishing food, walnuts have a slightly sweet flavor and nourish the qi, warm kidney yang, warm the lungs, moisten dryness, resolve phlegm, and supplement the kidney jing. This wide range of benefits is particularly important during the cold winter months when patients are exposed to the drying effects of interior environmental heating, which can often dry out the lungs and mucus membranes.

Walnuts can easily be added to soups, salads, pasta, or just eaten as a snack.

Educate Your Patients

Teaching patients about healthy nutrition during the winter months is essential and should not be overlooked. Acupuncture and herbal medicine provide powerful winter support; however, nutrition is the foundation for deep vitality. Emphasizing warming and nourishing foods that enter the lung, large intestine, spleen, stomach, and liver channels also helps the body prepare for the spring season. Bon appetit!

A bowl of yogurt a day keeps mental health disorders away

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 Can eating yogurt help stave off mental disorders? Researchers from the University of Virginia School of Medicine believe so. In a new study, scientists discovered that a common bacterium found in fermented foods and yogurt, called Lactobacillus, plays a crucial role in managing stress, potentially aiding in preventing conditions like depression and anxiety.

This discovery could pave the way for innovative therapies targeting mental health.

For the study, researchers isolated Lactobacillus from the vast array of microorganisms present in our bodies, collectively known as the microbiota. This distinct focus on a specific bacterium marks a significant advancement in the effort to decipher the roles of individual microbes, presenting new avenues for developing treatments and cures for various mental and physical diseases.

“Our discovery illuminates how gut-resident Lactobacillus influences mood disorders, by tuning the immune system,” says Alban Gaultier of UVA’s Department of Neuroscience, the Center for Brain Immunology and Glia (BIG Center), and the TransUniversity Microbiome Initiative, in a university release. “Our research could pave the way towards discovering much-needed therapeutics for anxiety and depression.”

The human gut is naturally inhabited by a myriad of bacteria, fungi, and viruses, collectively forming the microbiota. Despite the initial alarm at the sheer number of microorganisms within us, scientists recognize their crucial role in immune system health, mental well-being, and overall health. Disruptions in the microbiota due to illness, poor diet, or other factors have been linked to numerous diseases, highlighting the importance of understanding and regulating these microscopic inhabitants.

Attempts to manipulate gut flora using beneficial bacteria (probiotics) have shown mixed results due to the complexity of the microbiome. With an estimated 39 trillion microorganisms within each individual, comprehending the specific roles and interactions among these organisms remains a daunting challenge for researchers.

How does Lactobacillus protect mental health?

Dr. Gaultier’s team used an innovative approach to focus on Lactobacilli. Previous research hinted at its potential to alleviate depression in lab mice, prompting further investigation. By utilizing a collection of bacteria called Altered Schaedler Flora containing Lactobacillus strains, the team could create mice with and without Lactobacillus, bypassing the need for antibiotics.

“We were aware from our prior research that Lactobacillus was beneficial in improving mood disorders and was lost following psychological stress, but the underlying reasons remained unclear, primarily due to the technical challenges associated with studying the microbiome,” says Dr. Gaultier.

The results were compelling. Researchers identified how Lactobacilli, specifically in the Lactobaccillacea family, regulate the immune mediator interferon gamma, which is vital in stress response regulation and depression prevention.

Gut health: Intestines sketch with gut bacteria

Armed with this knowledge, scientists are now positioned to develop novel ways to manage depression and related conditions where Lactobacillus plays a pivotal role. The prospect of specially formulated probiotic supplements to optimize Lactobacillus levels in patients with or at risk of depression holds promise for future treatments.

“With these results in hand, we have new tools to optimize the development of probiotics, which should speed up discoveries for novel therapies,” says researcher Dr. Andrea R. Merchak. “Most importantly, we can now explore how maintaining a healthy level of Lactobacillus and/or interferon gamma could be investigated to prevent and treat anxiety and depression.”

Being Vegetarian May Depend On 3 Genes

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 Vegetarianism may come down to three genes, a new study explains. In the first study of its kind, scientists identified a group of genes that have a strong connection with eating a plant-based diet. A team from Northwestern Medicine believes that an individual’s genetic makeup could be influencing their ability to adhere to a strict vegetarian lifestyle.Plant-based meal, salad, vegetables

The study, published in the journal PLoS ONE, paves the way for further investigations that could shape dietary recommendations and influence the production of meat substitutes.

“Are all humans capable of subsisting long term on a strict vegetarian diet? This is a question that has not been seriously studied,” says corresponding study author Dr. Nabeel Yaseen, professor emeritus of pathology at the Northwestern University Feinberg School of Medicine.

Interestingly, between 48 and 64 percent of those identifying as “vegetarians” admit to still consuming fish, poultry, or red meat. This discrepancy led Dr. Yaseen to ponder whether environmental or biological factors might supersede the intent to maintain a vegetarian lifestyle.

“It seems there are more people who would like to be vegetarian than actually are, and we think it’s because there is something hard-wired here that people may be missing,” Dr. Yaseen continues in a media release.

Longer genes could be the secret to the fountain of youth
Photo by Sangharsh Lohakare on Unsplash

To probe the potential genetic link, researchers analyzed UK Biobank genetic data of 5,324 strict vegetarians — those not consuming fish, poultry, or red meat — and compared it to 329,455 controls, all of whom were White. The study pinpointed three genes significantly tied to vegetarianism and another 31 with potential associations.

Several identified genes, including two top contenders (NPC1 and RMC1), play roles in lipid metabolism or brain function, according to the study.

“One area in which plant products differ from meat is complex lipids,” Yaseen says. “My speculation is there may be lipid component(s) present in meat that some people need. And maybe people whose genetics favor vegetarianism are able to synthesize these components endogenously.  However, at this time, this is mere speculation and much more work needs to be done to understand the physiology of vegetarianism.”

While religious and moral reasons often motivate vegetarianism, recent studies also vouch for its health benefits. Although the vegetarian population is growing, it remains a minority. For instance, only about 2.3 percent of U.K. adults identify as vegetarian.

According to Prof. Yaseen, an individual’s metabolic response to food, not just its flavor, can shape preferences. As an analogy, many don’t initially enjoy the taste of alcohol or coffee. Yet, as they come to appreciate the effects of alcohol or caffeine, they develop an acquired taste.

plant-based diet
(Photo by The Lazy Artist Gallery from Pexels)

“I think with meat, there’s something similar,” Yaseen adds. “Perhaps you have a certain component — I’m speculating a lipid component — that makes you need it and crave it.”

“While religious and moral considerations certainly play a major role in the motivation to adopt a vegetarian diet, our data suggest that the ability to adhere to such a diet is constrained by genetics,” the study author concludes.

“We hope that future studies will lead to a better understanding of the physiologic differences between vegetarians and non-vegetarians, thus enabling us to provide personalized dietary recommendations and to produce better meat substitutes.”

Hungry at night? Study proclaims cottage cheese the ideal before-bed snack

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 If you’ve been on the lookout for the perfect late night snack, look no further. Researchers from Florida State University say that cottage cheese before bed has a positive effect on the metabolism and overall health, helps promote muscle recovery, and doesn’t result in any body fat gains.

If cottage cheese isn’t exactly your snack of choice, the study’s authors say any helping of 30 grams of protein about a half hour before turning in for the night should do the trick.

For the study, a group of active young women in their early 20s were asked to eat cottage cheese 30-60 minutes before going to bed. Researchers specifically wanted to see what effect the cottage cheese would have on the participants’ metabolisms and muscle recovery process.

This study is especially noteworthy because it is among the first ever to have subjects consume a whole food product before bed, as opposed to a dietary supplement such as a protein shake.

“Until now, we presumed that whole foods would act similarly to the data on supplemental protein, but we had no real evidence,” comments Michael Ormsbee, Associate Professor of Nutrition, Food and Exercise Sciences at FSU, in a release. “This is important because it adds to the body of literature that indicates that whole foods work just as well as protein supplementation, and it gives people options for presleep nutrition that go beyond powders and shaker bottles.”

According to study co-author Samantha Leyh, a research dietitian with the U.S. Air Force, these findings will serve as a helpful jumping off point for future research investigating the impact of whole food consumption on precise metabolic responses.

“While protein supplements absolutely have their place, it is important to begin pooling data for foods and understanding the role they can play in these situations,” Leyh says. “Like the additive and synergistic effects of vitamins and minerals when consumed in whole food form such as fruits or veggies, perhaps whole food sources may follow suit. While we can’t generalize for all whole foods as we have only utilized cottage cheese, this research will hopefully open the door to future studies doing just that.”

Moving forward, the research team plan to conduct additional research on other potential late night snacks, in an effort to determine the optimal food choices one can make before bed in order to promote muscle regeneration and overall improved health.

“There is much more to uncover in this area of study,” Ormsbee concludes.

A Dietitian’s Take: If you only take one supplement, this is the one to pick

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Taking a multivitamin is a daily routine for half of American adults. In theory, they can fill in the nutritional gaps that your diet may not have been able to. Even if you eat the “best” diet, supplements can help fully optimize your health, but multivitamins may not actually be the answer. If you asked me which vitamin is most worth it, I’d say magnesium.

What about taking a multivitamin?

Although multivitamins are designed to cover all bases by giving you a combination of nutrients, things don’t actually happen that easily. So far, no studies have shown that multivitamins truly improve health. In fact, five recent studies have reported that they don’t improve cardiovascular health, reduce COVID-19 deaths, or improve other markers of overall health.

Moreover, the benefits that do show up might just be in people’s minds. One study, including data from over 21,000 U.S. adults, found that 30 percent reported improvement in overall health while taking multivitamins, yet there weren’t any actual differences between those who took them and those who didn’t.

According to the June 2022 United States Preventive Services Task Force (USPSTF) recommendations, there is not enough evidence out there to fully assess the health benefits and risks of multivitamin use. This further drives home that the health impacts are at best inconclusive, and it’s been this way for a while now.

What is magnesium?

Magnesium is a mineral that plays a crucial role in every part of the body, from the muscles to the brain, kidneys, and heart. A typical rule of thumb is that if a food is green or has fiber, it has magnesium in it. Foods like avocado, almonds, and spinach are considered to be good sources.

Foods that are high in magnesium
(Photo by Evan Lorne on Shutterstock)

If it’s in food, why would I need a supplement?

Health experts consistently report that many people in the U.S. do not get enough of magnesium through food. This equally goes for people who eat lots of plant-based foods and people who eat more of a standard American (Western) diet. The current recommended dietary allowance (RDA) is close to 420 mg/day, but Americans are averaging closer to 200 mg daily. This is due to the fact that there are simply a lot of ways that magnesium is either depleted from our bodies and our environment, such as:

  • Drinking alcohol regularly
  • GI conditions like celiac disease
  • Poor soil quality due to harmful agricultural practices (leading to much lower magnesium content in foods that would typically be high in it)
  • Certain medications
  • Stress

What can the supplements help with?

Signs of magnesium deficiency can be much more common than you might think. Debilitating period cramps, consistent muscle pains and aches, and poor sleep are all examples. Magnesium deficiency is also highly implicated in hypertension and Type 2 diabetes, two of the most common chronic diseases in the world. The mineral regulates salt and potassium (and therefore blood pressure), as well as blood sugar, so running low on it can be a key driver for both of these.

Better sleep quality and mental health management are also some of the most popular reasons for taking the supplement. One psychologist calls it “the original chill pill,” thanks to it showing great promise in patients with depression, anxiety, insomnia, and stress management.

Magnesium can effectively reduce, and possibly even stop seizures as they are happening. Epilepsy continues to be a growing concern, particularly due to there being few medical interventions that work well for people with it. The mineral can penetrate the brain and confer protection in this population.

There are tons of other benefits that have been discovered as well:

Bottom Line

It’s almost as if magnesium is a multivitamin in and of itself, right? Magnesium can be a powerful tool to maximize your wellness through all of its various functions in the body, and there are even more than mentioned here. But as always, nutrition and supplementation is an individual process. Be sure to work with your own dietitian and/or physician to do what is best for your unique circumstances and lifestyle.

The best nutrient to lower cholesterol is

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There is nothing worse than getting a blood test, thinking everything will come back normal, and findings out you have high cholesterol. This is the reality of almost 80 million Americans who have high cholesterol, according to the Centers for Disease Control and Prevention.

Let’s get one thing straight: cholesterol is not inherently bad. Your body gets cholesterol from two sources, from the food you eat and from what your liver produces naturally. Cholesterol is needed for both hormone and overall metabolic health.

In excess, it can lead to heart health complications. More research continues to come out about how much dietary cholesterol truly impacts blood cholesterol levels, with more studies starting to show that it isn’t all that much. Rather, research finds certain dietary choices can stimulate the liver to make too much cholesterol.

According to the CDC, heart disease is the leading cause of death in the United States. More often than not, the food choices we make can make a significant difference in reducing cholesterol, and thus the risk of developing heart disease in general. The diet tweak you need likely isn’t to eliminate all cholesterol, but to increase your soluble fiber.

What is soluble fiber?

There are two types of fiber: insoluble and soluble. Insoluble helps to add bulk to your stool, whereas soluble fiber slows digestion by absorbing water and turning into a gel-like texture.

You will find soluble fiber in whole plant foods such as:

Insoluble fiber doesn’t have the same cholesterol-lowering effect as soluble, but it’s still important to ensure enough intake of it to prevent constipation by promoting consistent bowel movements.

A look at some of the best foods for increasing fiber
Foods containing fiber (© bit24 – stock.adobe.com)

How does soluble fiber help lower cholesterol?

The gel-like consistency helps it act like a sponge to soak up excess cholesterol and excrete it through your digestive system, affectively helping to blunt absorption in the blood. There are subcategories of soluble fiber, such as viscous fibers, inulin oligofructose, beta glucans, pectin, psyllium, and more, which have been shown to positively impact LDL (“bad”) and total cholesterol.

Researchers continue to find mounting evidence to support that soluble fiber is beneficial for reducing cholesterol levels. Unfortunately, most Americans don’t meet their daily fiber targets. It’s recommended that people eat 25 to 35 grams of fiber per day, but most Americans actually eat somewhere between 10 and 15 grams each day.

Do fiber supplements work?

All supplements are meant to do just as their name suggests: supplement your intake. It’s unlikely that you eat the same way every single day, so if you’re trying to stick to the recommended amount of daily fiber, a supplement can help you stay on track.

However, supplements aren’t meant to completely take the place of fiber-rich foods. Fruits, vegetables, whole grains, nuts, and seeds all have a place in the diet not only for their fiber content, but the vitamins, minerals, and tons of antioxidants they provide.

Vitamins and supplements
Supplements (© MarekPhotoDesign.com – stock.adobe.com)

Most Americans would greatly benefit from including more fiber into their diets. It’s the single nutrient known to directly act on cholesterol and help your body get rid of excess amounts.

Fiber has been shown to support healthy cholesterol numbers and be protective against heart disease. If you want to lower your cholesterol, start by prioritizing more soluble fiber-rich foods, along with incorporating other lifestyle factors such as more exercise and decreasing stress.

Diet Suggestions For Increasing Soluble Fiber

Here’s a simple, balanced 7-day meal plan that emphasizes foods high in soluble fiber:

Day 1

  • Breakfast: Oatmeal topped with sliced bananas and a sprinkle of chia seeds.
  • Lunch: Lentil soup with whole grain bread.
  • Dinner: Grilled chicken with a side of steamed broccoli and quinoa.
  • Snacks: An apple; a handful of almonds.

Day 2

  • Breakfast: Smoothie with spinach, berries, and a tablespoon of ground flaxseed.
  • Lunch: Salad with mixed greens, chickpeas, avocado, and olive oil dressing.
  • Dinner: Baked salmon with sweet potato and green beans.
  • Snacks: Orange slices; carrot sticks with hummus.

Day 3

  • Breakfast: Greek yogurt with mixed berries and a drizzle of honey.
  • Lunch: Turkey and avocado wrap with whole grain tortilla.
  • Dinner: Stir-fried tofu with mixed vegetables (carrots, bell peppers) and brown rice.
  • Snacks: Pear; a handful of walnuts.

Day 4

  • Breakfast: Whole grain toast with peanut butter and banana slices.
  • Lunch: Quinoa salad with cucumbers, tomatoes, and feta cheese.
  • Dinner: Grilled shrimp with asparagus and a side of barley.
  • Snacks: Peach; yogurt.

Day 5

  • Breakfast: Berry and banana oat bran muffin with a side of cottage cheese.
  • Lunch: Black bean soup with a side of mixed greens salad.
  • Dinner: Roast chicken with Brussels sprouts and sweet corn.
  • Snacks: Apple; a handful of sunflower seeds.

Day 6

  • Breakfast: Scrambled eggs with spinach and whole grain toast.
  • Lunch: Tuna salad (with Greek yogurt) on whole grain bread.
  • Dinner: Beef stew with carrots, potatoes, and peas.
  • Snacks: Orange; a few slices of cheese.

Day 7

  • Breakfast: Smoothie bowl with kale, banana, almond milk, and a sprinkle of granola.
  • Lunch: Chicken and vegetable stir-fry with brown rice.
  • Dinner: Baked cod with roasted vegetables (zucchini, bell peppers) and farro.
  • Snacks: Kiwi; a handful of mixed nuts.

Tips:

  • Drink plenty of water throughout the day.
  • Adjust portion sizes according to your dietary needs and activity level.
  • Feel free to swap out any ingredients based on your preferences or dietary restrictions.

Remember, it’s always a good idea to consult with a healthcare professional or a dietitian before starting any new diet regimen, especially if you have specific health conditions or dietary needs.

Earlier cholesterol checks could prevent up to 20-percent of premature heart disease

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High cholesterol levels in adolescence can cause structural and functional cardiac damage leading to premature heart damage and death, but a new study finds earlier checks could prevent 20-percent of the adult population developing preventable heart problems.

Conducted in collaboration between the University of Exeter, University of Bristol, and the University of Eastern Finland, results are published in Atherosclerosis. The current study used data from the University of Bristol’s Children of the 90’s cohort, also known as the Avon Longitudinal Study of Parents and Children.

According to the World Health Organization cardiovascular diseases are the leading cause of death globally, killing more than 17.9 million people every year. This new research has found elevated cholesterol and dyslipidaemia in children and adolescents increases the risk of premature death by their mid-40s and heart issues such as subclinical atherosclerosis in their mid-20s.

Dr Andrew Agbaje of the University of Exeter led the study and says these findings show earlier cholesterol checks are needed. He said: “We are seeing the first evidence of the catastrophic effects of elevated cholesterol levels on the heart more than two decades before the age of 40 – which is when current health guidelines recommend cholesterol check. Waiting until the age of 40 years might result in one in five of the adult population developing preventable heart problems.

“To reduce the risk of dyslipidaemia, experts have proposed universal paediatric lipid screening including the potential adoption of an ‘adolescent cholesterol passport’ to help track the increase in cholesterol levels and initiate a timely preventive treatment in the young population. Our recent studies are now contributing stronger evidence that may facilitate a healthier heart. Therefore, public health experts, paediatricians, parents, and health policymakers should encourage early cholesterol checks, especially in the teenage years.”

In total, the data of 1,595 adolescents (955 female) was analysed. The adolescents were 17 years old at baseline and they were followed up for seven years until young adulthood at age 24. Cholesterol levels and evidence of heart damage were assessed at baseline and follow-up. Signs of heart structure damage are left ventricular hypertrophy and high relative wall thickness, whereas signs of heart function damage are left ventricular diastolic dysfunction and increased left ventricular filling pressure.

With extensive control for fat mass, muscle mass, insulin, glucose, inflammation, blood pressure, smoking status, sedentary time, physical activity, socio-economic status, and family history of cardiovascular disease, and using adults’ cut points for diagnosing heart damage, it was observed that increased low-density lipoprotein cholesterol, non-high-density lipoprotein cholesterol, and total cholesterol levels increased the risk of premature heart damage by 18 to 20-percent. Whereas increased triglycerides doubled and tripled the risk of early structural and functional heart damage within seven years.

These results were seen both among adolescents with normal weight and among those considered overweight or obese. Some of these results were also seen among those with normal blood pressure and those with elevated blood pressure. The findings also revealed that both males and females were affected alike. It was discovered that while increased cholesterol contributed 30-percent to the direct damage of the heart, both increased fat mass and blood pressure indirectly contributed 40-percent to heart damage. The remaining 30-percent could be explained by genetics and sedentary time.

Dr Andrew Agbaje of the University of Exeter said: “Recently we discovered that increased sedentary time from childhood contributed 70-percent of the increase in cholesterol level before mid-20s and that engaging in light physical activity can completely reverse elevated cholesterol and dyslipidaemia. Taken together, these findings suggest that being sedentary is at the root of health problems and childhood and adolescent sedentariness is a one-way ticket for cardiovascular diseases and death.”

Light exercise could be the key to reversing childhood obesity linked to sedentariness

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Photo by Lukas

Increased sedentary time as a child through adolescence is directly linked to childhood obesity, but new research has found light physical activity may completely reverse the adverse process.

The study – conducted in collaboration with between University of Exeter, University of Eastern Finland, University of Bristol, and University of Colorado and published in Nature Communications – is the largest and longest follow-up to objectively measure physical activity and fat mass, using the University of Bristol’s Children of the 90s data (also known as the Avon Longitudinal Study of Parents and Children). The study included 6,059 children (53 percent female) aged 11 years who were followed up until the age of 24.

Recent reports concluded that more than 80 percent of adolescents across the globe do not meet the World Health Organization’s (WHO) recommended average of 60 minutes a day of moderate-to-vigorous physical activity. It is estimated that physical inactivity will have caused 500 million new cases of heart disease, obesity, diabetes, or other noncommunicable diseases by 2030, costing £21-million annually. This alarming forecast regarding the morbid danger of physical inactivity necessitates urgent research on the most effective preventive approach.

Yet results from this new study shows that moderate-to-vigorous physical activity is up to ten times less effective than light physical activity in decreasing overall gain in fat mass.

Dr Andrew Agbaje of the University of Exeter led the study and said: “These new findings strongly emphasise that light physical activity may be an unsung hero in preventing fat mass obesity from early life. It is about time the world replaced the mantra of ‘an average of 60 minutes a day of moderate-to-vigorous physical activity’ with ‘at least 3 hours a day of light physical activity’. Light physical activity appears to be the antidote to the catastrophic effect of sedentary time in the young population.”

During the study, a waist-worn accelerometer measured sedentary time, light physical activity, and moderate-to-vigorous physical activity among participants at ages 11, 15, and 24 years. Dual-energy X-ray absorptiometry-measured fat mass and skeletal muscle mass were also collected at the same ages and fasting blood samples were repeatedly measured for glucose, insulin, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, triglyceride, and high-sensitivity C-reactive protein. In addition, blood pressure, heart rate, smoking status, socio-economic status, and family history of cardiovascular disease were measured and controlled for in the analyses.

During the 13-year follow-up, sedentary time increased from approximately six hours a day in childhood to nine hours a day in young adulthood. Light physical activity decreased from six hours a day to three hours a day, while moderate-to-vigorous physical activity was relatively stable at around 50 minutes a day from childhood through young adulthood.

It was observed that each minute spent sedentary was associated with a 1.3-gram increase in total body fat mass. Both male and female children gained an average of 10kg of fat mass during growth from childhood until young adulthood. However, sedentary time potentially contributed 700 grams to 1kg of fat mass (approximately seven to ten percent) of the total fat mass gained during growth from childhood until young adulthood. A 1kg increase in fat has been linked to a 60-percent higher risk of premature death in a person’s early 50s.

Each minute spent in light physical activity during growth from childhood through young adulthood was associated with a 3.6-gram reduction in total body fat mass. This implies that cumulative light physical activity decreased total body fat mass by 950 grams to 1.5kg during growth from childhood to young adulthood, (approximately 9.5 to 15 percent decrease in overall gain in fat mass during the 13-year observation period). Examples of light physical activity are long walks, house chores, slow dancing, slow swimming, and slow bicycling.

In contrast, time spent in moderate-to-vigorous physical activity – including meeting the 60 minutes a day recommended by the WHO – during growth from childhood through young adulthood was associated with 70 to 170 grams (approximately 0.7 to 1.7 percent) reduction in total body fat mass. Prior to this study, it has not been possible to quantify the long-term contribution of sedentary time to fat mass obesity and the magnitude by which physical activity may reduce it. But this study confirmed the report from a recent meta-analysis of 140 school-based randomised controlled trials across the globe that engaging in moderate-to-vigorous physical activity had minimal or no effect in reducing childhood BMI-obesity.

Dr Andrew Agbaje of the University of Exeter said: “Our study provides novel information that would be useful in updating future health guidelines and policy statements. Public health experts, health policymakers, health journalists and bloggers, paediatricians, and parents should encourage continued and sustained participation in light physical activity to prevent childhood obesity.”

The paper entitled ‘Effects of Accelerometer-based Sedentary Time and Physical Activity on DEXA-measured Fat Mass in 6059 Children’ is published in Nature Communications.

Dr Andrew Agbaje’s research group (urFIT-child) is supported by research grants from Jenny and Antti Wihuri Foundation, the Finnish Cultural Foundation Central Fund, the Finnish Cultural Foundation North Savo Regional Fund, the Orion Research Foundation, the Aarne Koskelo Foundation, the Antti and Tyyne Soininen Foundation, the Paulo Foundation, the Yrjö Jahnsson Foundation, the Paavo Nurmi Foundation, the Finnish Foundation for Cardiovascular Research, Ida Montin Foundation, Eino Räsänen Fund, Matti and Vappu Maukonen Fund, and the Foundation for Pediatric Research.

12 Best Foods That Help Bleeding Gums

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Foods-That-Help-Bleeding-Gums

If you’re suffering with bleeding gums, you may be wondering what are the best foods that help bleeding gums and why? Generally speaking, an organic (chemical free) diet and exercise are essentials for a healthy body, mind and spirit. But, today, we want to focus on certain foods that will greatly improve your oral health.

Foods that help bleeding gums

There are many foods that help bleeding gums heal. Gums that are healthy and well-nourished have less chance of bleeding. When it comes to healthy diets, fresh and organic fruits and vegetables are great options for preventing and resolving bleeding gums.

But how do you decide which ones to include in your daily routine?

Foods that help bleeding gums include those that:

  • Are rich in vitamin C
  • Contain beta-carotene and vitamin A
  • Are high in omega-3s
  • Contain high levels of B vitamins
  • Contain probiotics

Read on to discover which foods you should include in your diet to help heal your bleeding gums. And which types of foods you should avoid to keep your mouth in top shape.

Berries

Vitamin C-rich foods that help bleeding gums

Vitamin C is one of the most essential vitamins to include in your diet. This vitamin helps to increase collagen and also acts as an anti-inflammatory agent to help reduce the pain and swelling that often occurs with gum disease.

According to researchers, people with bleeding gums often lack vitamin C, so adding more of this essential vitamin to your diet can help you avoid the pain associated with gingivitis.

Vitamin C-containing foods that help bleeding gums include:

  • BerriesBerries are a great food to eat if you have gum disease. Berries have a high amount of vitamin C, which can be very beneficial for your oral health.Berries, such as blueberries, raspberries, black and red currants, and strawberries, are all packed with antioxidants, fiber, and other important nutrients that can help to prevent gum disease as well as tooth decay.
  • Cranberries Yes, cranberries are a type of berry. But this superfood has so many amazing nutrients that help bleeding gums, they deserve to be listed by themselves.Not only are cranberries high in vitamin C — one cup of raw cranberries has a whopping 25% of your daily requirement — but they also contain manganese, copper, iron, calcium, and vitamins A, K, E, and B-complex vitamins.Be sure you are choosing organic, fresh, or dried cranberries. Stay away from products such as canned cranberry sauce and juice cocktails because they contain a lot of added sugar which will negatively impact your oral health.
  • Bell peppersWhen you’re looking for foods that help bleeding gums, bell peppers are a great addition to your diet.Both red and green organic bell peppers are excellent sources of vitamin C. Nearly 300% of your daily vitamin C needs can be found in just one cup of red bell peppers. Green bell peppers, on the other hand, contain 130% of the daily recommended intake of vitamin C.

Foods with beta-carotene and vitamin A

Beta-carotene plays an important role in keeping your gums healthy. It reduces inflammation and provides your body with the elements it needs to create vitamin A.

When choosing foods that help bleeding gums, look for those that are high in beta-carotene and vitamin A.

Vitamin A can help prevent gum disease through its anti-inflammatory properties. The vitamin A content in organic vegetables can also keep your teeth and gums strong and healthy by promoting the growth of new tissues.

Dark leafy greens

When you think of beta-carotene, you may think of orange-colored vegetables. But it’s also found in dark green vegetables as well.

Dark leafy greens such as organic spinach, kale, Swiss chard, turnip greens, and collard greens are rich in beta-carotene, vitamin A, and vitamin C, making them among the best foods that help bleeding gums.

These greens are easy to incorporate into your diet and can be added to salads, sandwiches, soups, and smoothies.

Dark leafy greens are also rich in iron, which is another important mineral to have in your diet if you suffer from gum disease. Iron helps you produce red blood cells, which are responsible for transporting oxygen throughout your body.

Sweet potatoes

Sweet potatoes — and yams — are great anti-inflammatory foods that help bleeding gums. Organic sweet potatoes are an excellent source of many nutrients, including beta-carotene, magnesium, vitamin B6, and vitamin C — all of which help improve oral health.

Carrots

Carrots are another great source of beta-carotene. One cup of cooked carrots has 120% of your recommended daily allowance.

Because carrots — and sweet potatoes — are root vegetables, it is especially important to buy organic as they are more likely to absorb any chemicals in the soil they grow in.

High omega-3 fatty acid foods that help bleeding gums

Omega-3 fatty acids are another essential nutrient for maintaining healthy gums. These fatty acids are found in foods such as wild-caught fish, organic walnuts, almonds, and avocados.

Omega-3 fatty acids have been shown to be effective at reducing gum inflammation and can help to prevent gum disease. Eating these fatty acids regularly can not only help to improve your oral health but your overall health as well.

Omega-3 fatty acids can also improve the health of your teeth and gums by promoting the formation of new and healthy tissues.

Don’t forget to consume some high quality seafood

Fish and other seafood are excellent sources of omega-3s. Especially fatty fish found in cold waters, such as salmon, herring, sardines, and mackerel.

These fish have high amounts of EPA and DHA omega-3 fatty acids. Both have anti-inflammatory effects on the body and are great for the immune system. DHA is especially beneficial for oral health.

Nuts and seeds

Organic nuts and seeds are rich in healthy fats and minerals that can promote healing in your gums. They are also very high in omega-3 fatty acids, which reduce inflammation and promote healthy gums.

Nuts and seeds are also excellent sources of protein, which can help keep your teeth strong. Strong teeth are less susceptible to tooth decay and gum disease.

The only (minor) downside to eating nuts and seeds is that they potentially have sharp or rough edges, which can irritate gum tissues.  Just be careful to chew well.

Foods rich in B vitamins to help bleeding gums

B vitamins can help restore normal gum tissue, which can be very beneficial for people with gum disease. B vitamins can also help lower your homocysteine levels, which is an amino acid that is linked to an increased risk of gum disease.

Beans

Organic beans have a long history as part of a healthy diet. They have been linked to a reduced risk of many diseases, including heart disease and diabetes. Beans are also naturally linked to better oral health.

Beans such as black beans, pinto beans, and chickpeas are high in B vitamins. They are rich in fiber, Vitamin B6, folate, and minerals such as iron and magnesium. All these contribute to better gum health making them good foods that help bleeding gums.

Beans are very easy to cook and can be served as a side dish or added to salads. They are also very affordable and can be easily purchased in bulk to save money.

Foods that help bleeding gums heal should contain natural probiotics

Assorted fermented foods

In recent years, researchers have been studying how probiotics may be beneficial in treating oral infections. Probiotics are the good bacteria found in certain foods which help keep the microbes in your body in balance.

When the bacteria in your mouth become unbalanced due to poor hygiene or other factors, foods that naturally contain probiotics can help with bleeding gums and other oral health concerns.

Raw yogurt and kefir

Both yogurt and kefir are fermented dairy products. Each is loaded with beneficial probiotics that can help support your overall health, including helping to maintain healthy gums.

The helpful bacteria in yogurt and kefir can reduce the growth of certain bacteria that cause gum disease and cavities.

However, be aware that not all yogurt contains probiotics. Read the labels and choose ones with live, organic and active cultures.

Fermented vegetables

Fermented foods such as non-GMO organic tempeh, raw sauerkraut, fermented pickles, miso, and kimchi are made from vegetables such as cabbage, soybeans, radishes, and cucumbers. The fermentation process is a way of preserving food that adds healthy bacteria or probiotics.

Often store-bought items such as sauerkraut or pickles have been processed in such a way that they no longer contain probiotics. Look for traditional foods that say they are fermented and require cool storage or refrigeration.

Fermented tea

Kombucha is green or black tea that has been fermented. Originally a traditional drink from China, it has gained in popularity worldwide.

The probiotics in this lightly fizzy and tangy drink are good not only for oral health but for balancing healthy gut bacteria and aiding digestion.

Foods to avoid

Just as there are foods that help bleeding gums, there are certain ones to avoid.

Starchy or processed foods can contribute to gum inflammation. These types of foods stick to teeth and break down into sugars.

Sugar is well-known to contribute to gum disease and cavities. The sugar feeds the bacteria that cause plaque which then leads to swollen and bleeding gums and eventually gum disease.

Watch out for sugary foods such as candy, chocolate, applesauce, white bread, pasta sauce, sports drinks, and sodas. Sugar is in more things than you may realize!

If you have gum disease, acidic foods are another type to avoid. They will irritate and make your bleeding gums worse. Foods with high acid contents include citrus fruits and juices, tomatoes, black coffee, and tea.

Heal bleeding gums the natural way

By making a few simple changes to your diet, you can greatly improve your oral health and help your bleeding gums improve.

Fresh organic vegetables and fruit, dark leafy greens, berries, beans, nuts and seeds, whole grains, and omega-3 fatty acids are all foods that help bleeding gums and are great foods to add to your diet.

Did you know that up to 80% of disease symptoms are triggered by problems in the mouth? Find out how you can reverse gum disease and fix problems in the mouth naturally from many of the finest holistic doctors in the world.

Cancer Risk Lowered By Making Simple Diet Change

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Healthy balanced eating

Vegetarian and vegan lifestyles have grown increasingly popular as people tout the associated health benefits. Still, regardless of the data, many people can’t turn away from their carnivorous nature. The numbers don’t lie, though.

There does seem to be some merit to eating plant-based foods. Lower risk of heart disease, high blood pressure, diabetes, and some cancers are just a few of the perks. But even that isn’t enough to convince many to make a move to eating less meat. The question is, should they have to? When it comes to meat consumption, do you really have to totally eliminate it to reap the benefits of a “meat-free” diet?

Not necessarily, according to a recent UK study. It seems that even scaling back your meat consumption can be quite good for you.

Eating less meat means lower cancer risk, new study finds

Researchers from the University of Oxford, UK, looked into the relationship between a person’s risk of cancer and diet. The study involved collecting data from 472,337 British adults recruited from 2006 through 2010 to the UK Biobank and analyzing it to identify the correlation, if any. The participants were between the ages of 40 and 70 and were cancer-free at the time they were recruited.

The participants were then split into four groups according to information gleaned from dietary questions they answered when they were recruited:

  • Regular meat eaters – 247,571
  • Low meat eaters – 205,385
  • Fish eaters – 10,696
  • Vegetarians – 8,685

Diet-cancer connection: Researchers reveal impressive results

The study had some pretty impressive results. Regarding the overall cancer risk, compared to the participants who consumed meat more than five times a week, it showed:

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  • 2% decreased cancer risk in those who consumed meat five times a week or less
  • 10% decreased cancer risk in those who ate fish and no meat
  • 14% decreased cancer risk in those who were vegetarians or vegans

They also examined the incidence of specific cancers and correlated them to participants’ diets. Compared to the group that consumed meat more than five times a week:

  • 9% decreased risk of colorectal cancer in the group that consumed meat five times or less a week
  • 18% decreased risk of breast cancer in the group that adhered to a vegetarian diet (although this could be attributed to the lower BMI that is consistent with most vegetarian women)
  • 20% decreased risk of prostate cancer in men in the group that consumed fish and no meat
  • 31% decreased risk of prostate cancer in men in the group that adhered to a vegetarian diet

Here is how to modify your diet to lower your risk of cancer

Healthy lunch

Reducing your meat consumption can have many health benefits. And the good news is that you don’t have to cut it out completely. Try these tips for reducing your meat intake.

  • Eat wild-caught fish at least twice a week
  • Make meat your side dish instead of the main course
  • Use small amounts of pasture raised turkey and chicken, instead
  • Eat beans cooked in chicken stock and flavored with turkey or chicken sausage
  • Give non-GMO (organic) tofu a try
  • Add organic whole grains to your diet

One important thing should be made very clear: the researchers probably did not look at the quality of the meat consumed.  Simply put, most commercially produced meat products are loaded with unwanted chemicals … including synthetic hormones and antibiotics.  This kind of meat is highly toxic and increases the risk of many health problems.

Look at what you are eating daily and find ways to cut back on the toxic meat products, while bulking up on the organic veggies and fruits.  If you do consume meat (or fish) … be sure it’s 100% grass-fed or wild.  Remember, quality does matter!

After all, we’re talking about taking better care of your health.  And, you’re worth it.