whole grains

Eating 3 Servings Of Whole Grains Reduces Risk Of Early Death By 20%

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Oatmeal is considered a necessary evil. People know it’s good for them (albeit many don’t know why), but due to it’s blandness it tends to rank low on their personal list of favorite breakfast meals. Eating oatmeal with fruit, however, not only makes the breakfast staple more palatable, it may also be the secret to a longer life. New research published in the American Heart Association’s (AHA) journal Circulation suggests eating at least three servings of whole grains daily could lower the risk of early death, which may prompt some people to get over their aversion to oatmeal.

blueberries

Whole grain foods, such as whole wheat, oats, and brown rice, are considered healthy because they contain fiber, a substance that can help reduce the risk of heart disease and diabetes. In addition to promoting the movement of waste through the digestive system, it also keeps food in the stomach longer, so people feel full and satisfied without consuming a lot of extra calories, according to the AHA. Dietary fiber also helps improve blood cholesterol levels, and lower the risk of stroke and obesity.

The researchers conducted a meta-analysis review of 12 studies. These included those published through to February 2016, as well as unpublished results from the National Health and Nutrition Examination Survey (NHANES) III, conducted rom 1988 to 1994. Combined, the studies involved more than 786,000 people.

The data showed that for every 16-gram serving of whole grains there was a 7 percent decreased risk in early death, a 9 percent decline in cardiovascular disease-related deaths, and a 5 percent decline in cancer-related deaths. What’s more, every additional serving of whole grains further lowered this risk. Researchers found that three servings of whole grains was associated with a 20 percent reduced risk of all-cause death, 25 percent reduced risk of cardiovascular deaths, and 14 percent decline in cancer-related deaths.

“Previous studies have suggested an association with consumption of whole grains and reduced risk of developing a multitude of chronic diseases that are among the top causes of deaths, although data linking whole grain intake and mortality were less consistent,” said Dr. Qi Sun, senior author of the study and assistant professor at the Harvard T.H. Chan School of Public Health, in a statement. “These findings lend further support to the U.S. government’s current Dietary Guidelines for Americans, which suggest higher consumption of whole grains to facilitate disease prevention.”

Dietary guidelines around the world have recommended whole grains as an essential part of a healthy diet, yet, according to the analysis, people aren’t consuming enough of them. A 2014 study found that only 3 percent of kids and 8 percent of adults ate the recommended three servings or more of whole grains each day.

This isn’t the first time whole grains have been linked to a reduced death risk, a study released last year found that a diet high in whole grains and fiber can lower the risk of early death. According to the AHA, whole grains provide many nutrients, such as fiber, B vitamins, and minerals, which are removed during the refining process. However, there is such a thing as having too much. Whole grain foods are high in fiber and consuming too much of this substance can lead to diarrhea, intestinal gas, and blockage.

Source: Zong G, Gao A, Hu F. Whole Grain Intake and Mortality From All Causes, Cardiovascular Disease, and Cancer. Circulation. 2016.

Eating 3 Servings Of Whole Grains Reduces Risk Of Early Death By 20%

Posted by

0


Oatmeal is considered a necessary evil. People know it’s good for them (albeit many don’t know why), but due to it’s blandness it tends to rank low on their personal list of favorite breakfast meals. Eating oatmeal with fruit, however, not only makes the breakfast staple more palatable, it may also be the secret to a longer life. New research published in the American Heart Association’s (AHA) journalCirculation suggests eating at least three servings of whole grains daily could lower the risk of early death, which may prompt some people to get over their aversion to oatmeal.

Whole grain foods, such as whole wheat, oats, and brown rice, are considered healthy because they contain fiber, a substance that can help reduce the risk of heart disease and diabetes. In addition to promoting the movement of waste through the digestive system, it also keeps food in the stomach longer, so people feel full and satisfied without consuming a lot of extra calories, according to the AHA. Dietary fiber also helps improve blood cholesterol levels, and lower the risk of stroke and obesity.

The researchers conducted a meta-analysis review of 12 studies. These included those published through to February 2016, as well as unpublished results from the National Health and Nutrition Examination Survey (NHANES) III, conducted rom 1988 to 1994. Combined, the studies involved more than 786,000 people.

New meta-analysis suggests eating more whole grains could lower the risk of death.Pixabay

The data showed that for every 16-gram serving of whole grains there was a 7 percent decreased risk in early death, a 9 percent decline in cardiovascular disease-related deaths, and a 5 percent decline in cancer-related deaths. What’s more, every additional serving of whole grains further lowered this risk. Researchers found that three servings of whole grains was associated with a 20 percent reduced risk of all-cause death, 25 percent reduced risk of cardiovascular deaths, and 14 percent decline in cancer-related deaths.

“Previous studies have suggested an association with consumption of whole grains and reduced risk of developing a multitude of chronic diseases that are among the top causes of deaths, although data linking whole grain intake and mortality were less consistent,” said Dr. Qi Sun, senior author of the study and assistant professor at the Harvard T.H. Chan School of Public Health, in a statement. “These findings lend further support to the U.S. government’s current Dietary Guidelines for Americans, which suggest higher consumption of whole grains to facilitate disease prevention.”

Dietary guidelines around the world have recommended whole grains as an essential part of a healthy diet, yet, according to the analysis, people aren’t consuming enough of them. A 2014 study found that only 3 percent of kids and 8 percent of adults ate the recommended three servings or more of whole grains each day.

This isn’t the first time whole grains have been linked to a reduced death risk, a study released last year found that a diet high in whole grains and fiber can lower the risk of early death. According to the AHA, whole grains provide many nutrients, such as fiber, B vitamins, and minerals, which are removed during the refining process. However, there is such a thing as having too much. Whole grain foods are high in fiber and consuming too much of this substance can lead to diarrhea, intestinal gas, and blockage.

How an Anti-Inflammatory Diet Can Relieve Pain as You Age

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If you suffer from chronic pain, experts say a diet makeover with a focus on vegetables can have a dramatic effect.

Patients who follow strict vegan or Mediterranean diets have seen a complete turnaround in their pain symptoms, according to pain management specialist William Welches, DO.  He says getting regular exercise, controlling stress and eating healthy foods all work together to reduce inflammation and chronic pain.

“Research shows that diet should be an integral part of a pain management program — especially as patients age,” says Dr. Welches. “A vegan or Mediterranean diet — or healthier eating inspired by these diets — can control insulin and cholesterol levels and reduce inflammation — which is the pain culprit.”

 

Painful inflammation is body’s response to toxins

Inflammation is the body’s immune response to toxins as it works to “purify” itself. The resulting inflammation not only causes pain in the body. Over time, it also can trigger chronic diseases, such as heart disease and strokes, diabetes, Alzheimer’s disease and even depression.

There are many ways to treat and manage chronic pain. One of the most exciting approaches, however — because it is all natural — is adopting an anti-inflammatory diet. The other options for pain don’t always work. Many patients don’t benefit from neural (nerve) blocks, and medication therapy often leads to undesired side effects.

An anti-inflammatory diet, however, often eliminates the unpleasant side effects of some medications that cause fogginess, memory loss and sleepiness.

“Following an anti-inflammatory diet is powerful therapy for pain control with many beneficial side effects,” Dr. Welches says. “The anti-inflammatory diet is considered an integrative approach to pain management, along with exercise, stress management, osteopathic manipulation therapy and acupuncture.”

A good amount of research also shows that an anti-inflammatory diet can ease fibromyalgia and chronic pain symptoms.

The three diet basics you need to know

Dr. Welches advocates the following three basic diet guidelines, noting that physicians should encourage all of their patients to consider them:

  1. Eat the rainbow: Consume eight to nine servings of vegetables each day — make a couple of those servings fruit, if you like. Cruciferous vegetables such as broccoli, Brussels sprouts, cabbage and cauliflower are best.
  2. Restrict dairy and grains: Eat dairy products in limited quantities. When choosing grains, stay away from simple carbohydrates with refined sugar. Opt for whole grains, including barley, buckwheat, oats, quinoa, brown rice, rye, spelt and wheat.
  3. Avoid red meat: Eat red meat the way most of us eat turkey right now — twice a year, Dr. Welches says. Have it on very special occasions, very infrequently. Instead, include fish as the “meat” or eat vegetarian main dishes. Chicken is neutral — not harmful but not beneficial in the anti-inflammatory sense.

How an Anti-Inflammatory Diet Can Relieve Pain as You Age

Take these additional steps to enhance your results

To make your diet part of an integrative lifestyle built to reduce chronic pain and reduce or eliminate inflammation, Dr. Welches recommends these additional priorities:

  • Get down to your ideal weight; weight loss on its own is anti-inflammatory.
  • Get daily exercise in the form of walking.
  • Manage stress.

It is the diet, not the individual foods, that control inflammation, he says.

“For a chronic pain patient who is suffering, I recommend the extreme form of the diet — so that is no red meat, no flour or sugar or simple carbohydrate and no dairy,” he says.

Exercise is an added benefit, particularly if people are overweight. “If there is any extra weight, you will need to lose it,” he says.

Ultimately, what you need to know is that inflammation comes from a biochemical reaction initiated by your immune system or wound-healing coagulation system, Dr. Welches says.

Specific foods can promote or shut down the inflammatory cycle. For instance, simple carbohydrates promote it, while vegetables shut it down.

“Nutrition that supports a diet rich in anti-inflammatory foods is the key to anti-inflammation and chronic pain management,” Dr. Welches says. “Although there are no magic foods, putting the right combination of foods into your diet can produce remarkable results.”