October 2011 Natural Health Newsletter
In This Issue:
Add Years to Your Life with 15 Minutes
Diet Soda Dilemma
What are Triglycerides?
Walnuts May Work to Reduce Breast Cancer Risk
Walnuts Certified as Heart Healthy
Medication-Induced Nutrient Deficiencies
Chocolate Good For Cardio Health
Foods That Really Make You Happy
IBS Is Not IBD
Regular Features:
_____________________________________
Add Years to Your Life with 15 Minutes
EXERCISE really can give you a new lease of life, new research suggests.
A large study found that as little as 15 minutes of physical activity a day can reduce the risk of dying by 14% and increase lifespan by three years.
More exercise led to further life gains. Every additional 15 minutes of daily exercise further reduced all-cause death rates by 4%. This trend continued until a person was exercising for 100 minutes a day, after which no further benefit was seen.
More vigorous activity for shorter periods of time had the same effect as less intense exercise carried out for longer.
Exercise was also seen to have a very protective effect against cancer. People classified as "inactive" had an 11% higher risk of dying of cancer than those in the "low-volume" activity group.
Cancer deaths fell by 1% for each additional 15 minutes of daily exercise after the first 15 minutes.
The study, published in the online version of The Lancet medical journal, involved more than 400,000 Taiwanese people in a medical screening programme whose progress was followed between 1996 and 2008.
Participants, who were all aged 20 and above, were questioned about their weekly leisure-time physical activity. They were then placed into one of five categories based on a formula that took into account both exercise intensity and duration. The different "exercise volume" groups were "inactive", "low", "medium", "high", and "very high".
On average those in the "low-volume" group exercised for 92 minutes a week, or 15 minutes per day.
Benefits of exercise were said to apply to both sexes, across all age groups, and to those at risk of heart disease.
The researchers, led by Dr Chi-Pang Wen, from the Institute of Population Science at the National Health Research Institutes in Zhunan, Taiwan, wrote: "Individuals who did a daily average of 15 minutes of moderate-intensity exercise had significant health benefits when compared with individuals who were inactive.
"In Taiwan, if inactive individuals engage in low-volume daily exercise, one in six all-cause deaths could be postponed."
The level of mortality reduction was similar to that expected from successful tobacco control programmes, said the scientists.
They added: "The minimum amount of exercise reported in this study is half of that recommended worldwide, but individuals are more likely to do 15 minutes of daily exercise than they are 30 minutes of daily exercise."
Back to top
____________________________________________
Diet Soda Dilemma
No good deed goes unpunished, and that seems to include people who virtuously reach for diet sodas instead of the calorie-laden good stuff.
Before guzzling that artificially sweetened beverage in a haze of guilt-free carbonation, bear in mind that your diet soda may only be adding to your bottom line - or your waistline. At least that’s the conclusion of a recently completed 12-year study.
The study looked at 474 people, ages 65 to 74, and found that, on average, those who drank diet sodas ended up with waistlines that increased three times more than those who avoided them.
People who consumed more than two diet sodas a day had waistlines that increased five times more than the nondiet soda drinkers, which included people who drank water, juices and even regular sodas, said Helen Hazuda, chief of clinical epidemiology at the University of Texas Health Science Center San Antonio, and one of the study’s investigators.
These results were comparable to similar studies in younger people, Hazuda said.
Belmont, Calif., resident Karen Krebser, 46, has been drinking diet soda since high school in an effort to help manage her weight. "I’m currently mostly off refined Sugar and have tried a zillion different diets, but the one constant has been diet soda," she said.
Krebser consumes three or four cans a day since she gave up refined Sugar in April. But after hearing about this unpublished study - presented at the American Diabetes Association Conference in June - she threw out the can of diet soda sitting on her desk.
There isn’t a single explanation as to why drinks with artificial sweeteners like aspartame, sucralose or saccharin result in us having to squeeze our bulging bellies into larger pants.
Part of the reason could be psychological, Hazuda said. Some people splurge on calories in their food because they’re saving on calories in their drinks.
Another factor Hazuda thinks plays a role in expanding waistlines is something called taste dysfunction. Because artificial sweeteners taste hundreds to thousands of times sweeter than regular sugar, our bodies come to expect sugary foods to be extremely sweet, so we start to seek out more sugar-laden options.
A third explanation is that our bodies are smarter than we think. When we suck down sweet things, our bodies register the sugary taste and wait for the accompanying calories, said Lillian Castillo, a public health dietitian with the Santa Clara County Public Health Department.
But with artificial sweeteners, our bodies don’t get the calories they expect, so we start to crave foods high in fat and sugar. Santa Clara resident Karl Watanabe has consumed diet sodas since his wife started buying them exclusively three years ago. But it hasn’t really affected his weight, he said. "Of course, it helps that I run marathons and do triathlons all the time."
"Once in a while, it’s OK to have one," Castillo said. "But water is the only thing that’s going to quench your thirst."
If water is just too bland, Castillo and Hazuda recommended adding slices of lemon or cucumber to brighten the flavor.
It may take a couple months for your brain to adjust to the different flavors, but the research suggests if you want those six- pack abs, it doesn’t look as if you’ll be able to find them at the bottom of a six-pack of diet soda.
Back to top
__________________________________________
What are Triglycerides?
What are triglycerides? Simply said, triglycerides ("try-GLISS-er-rides") are fats. Most of the fat (95 percent) in our food and almost all (99 percent) of the fat in our body is in the form of triglycerides. Triglycerides are named for their chemical structure - 3 ("tri") fatty acids attached to a molecule of glycerol ("glyceride").
Depending on what type of fatty acids they are made from, triglycerides are said to be "saturated" or "unsaturated." Food fats that are solid at room temperature (think butter) are more "saturated". Those that are liquid (like oils) are more unsaturated. Triglycerides in the body have many functions. They cushion body parts. They provide energy to body cells. And when not needed for immediate energy (such as when we zone out on the couch with chips and dip), triglycerides happily find a home in fat storage depots known as adipose tissue.
Where do they come from? Triglycerides are in fat-containing foods such as mayonnaise, nuts and oils. They are also present in meats, fish, poultry, and dairy foods.
In our bodies, triglycerides are formed when we consume more calories (body fuel) than we need for our daily activities. Excess calories from any source - fat, carbohydrates (sugars and starches), protein, or alcohol - can trigger the formation of triglycerides (fat) in the body.
How can we avoid having problems with triglycerides in our blood work? "High triglycerides" means that blood is laden with fat...not good for a heart that has to pump it. Start by cutting extra fat from your diet, especially the saturated variety often found in processed and packaged food.
Back to top
____________________________________________
Walnuts May Work to Reduce Breast Cancer Risk
New findings published in Nutrition and Cancer report that consuming walnuts slowed both the development and growth of breast cancer tumors in mice.
One in eight women in the United States will develop invasive breast cancer in the course of their life.
According to Elaine Hardman, Ph.D., professor at Marshall University’s Joan C. Edwards School of Medicine, who led the research, "We think now that diet can prevent 30 to 60 percent of all cancers. The healthy diet that we should be eating is what we know is healthy - a lot of fresh fruits and vegetables, whole grains and nuts. Walnuts can be an important component of that diet."
Dr. Hardman’s research looked at the effects of a diet containing a modest amount of walnuts - the equivalent of 2 ounces for humans daily - across the lifespan of the mice. The study group whose diet included walnuts at both stages (through the mother from conception through weaning and then through eating the food directly) developed breast cancer at less than half the rate of the control group with the corn oil diet. In addition, the number of tumors and the sizes of the tumors were significantly smaller.
"Using genetic analysis, we found that the walnut-containing diet changed the activity of multiple genes that are relevant to breast cancer in both mice and humans," said Dr. Hardman. In previous research with mice, Hardman’s lab found consumption of walnuts slowed the growth of implanted breast cancers.
Dr. Hardman believes that the whole walnut, not just one element of the walnut, provides the benefit against cancer. "If I tried to strip the Walnut apart, I wouldn’t see the same benefit," states Dr. Hardman.
"We need studies like this that look at the impact of Whole Foods and not just isolated nutrients. That’s the way we eat and research suggests that’s the way healthy foods best protect us. For example, walnuts are a nutrient dense package of protective Compounds such as Antioxidants, phytosterols and plant-based omega-3 fat that work in harmony," said Karen Collins, M.S., R.D., C.D.N., nutrition adviser to the American Institute for Cancer Research.
c2011 The Porterville Recorder (Porterville, Calif.) Visit The Porterville Recorder (Porterville, Calif.) at www.recorderonline.com
Back to top
___________________________________________
Walnuts Certified as Heart Healthy
The American Heart Association has certified Califoria walnuts as a heart-healthy food. The Heart-Check mark easily identifies foods that meet the nutritional standards set by the American Heart Association and provides consumers a quick and reliable way to identify heart-healthy foods.
Cardiovascular diseases (CVD), including heart disease and stroke, are the leading cause of death and disability in the U.S. The disease process can start early in life and is influenced over time by lifestyle behaviors including poor nutrition.
The Heart-Check mark can help consumers take a step in the right direction in making good food choices.
"Eating a handful of walnuts a day is a delicious way to protect the heart," says Michael Roizen, M.D. Institute Chair, Chief Wellness Officer Wellness Institute Cleveland Clinic.
"Walnuts offer Antioxidants, vitamins, Fiber, protein and the only nut providing a significant amount of the plant-based omega-3 fatty acid alpha-linolenic acid. People would be nuts not to include them in their diet." In fact, some of the most popular nuts on grocery store shelves do not contain any ALA.
There is a strong body of scientific research on walnuts, which began in 1993 with the landmark Loma Linda University study conducted by Dr. Joan Sabate Chair and Professor of the Department of Nutrition at the School of Public Health, showing walnuts lower LDL 'bad’ CHOLESTEROL by as much as 16 percent. Considering almost 50 California Walnut studies have been published to date, Dr. Sabate believes that "the strength of research on walnuts makes them an essential food for heart patients."
The cardioprotective effects of walnuts have been studied at world-renowned institutions including Harvard, Penn State and Yale Universities and Beth Israel Deaconess Medical Center. The research substantiating the specific benefit of consuming walnuts as part of a heart-healthy diet in reducing the risk of heart disease is so strong that in 2004 the U.S. Food and Drug Administration (FDA) granted walnuts one of the first qualified health claims for a Whole Food.
Dr. Rachel Johnson, Ph.D., R.D., the Bickford Green and Gold Professor of Nutrition at the University of Vermont and an American Heart Association spokesperson said, "We know that consumers have relied on the American Heart Association’s Heart-Check mark to easily identify heart-healthy foods for more than 15 years. Adding nuts, fish and other foods that are rich sources of good fats, monounsaturated and polyunsaturated fats, enhances the program and gives more healthy options consumers can choose with the same trust factor."
The American Heart Association’s Heart-Check mark is a credible reference and an icon that consumers trust. In fact, 83 percent of consumers have an aided awareness of the Heart-Check mark, and 73 percent of primary grocery shoppers say the Heart-Check mark improves the likelihood that they’ll buy a product.
For Walnut recipes and more information about the health benefits of California Walnuts, visit www.walnuts.org http://www.walnuts.org or join us on Facebook http://www.facebook.com/cawalnuts.
c2011 The Porterville Recorder (Porterville, Calif.)
Back to top
_______________________________________
Medication-Induced Nutrient Deficiencies
Dietary deficiencies are a significant problem in the United States, especially when fruits, vegetables, whole grains and other healthy foods are eaten in limited quantities. A study published in 2005 showed that many Americans were not meeting the U.S. Recommended Dietary Allowances for a number of nutrients: 73 percent of people were not getting enough Zinc in their diets, 65 percent were deficient in Calcium intake, 62 percent were low in Magnesium, 56 percent in Vitamin A and 54 percent in vitamin B6, to name a few.
Persistent nutrient deficiencies can increase the risk of chronic illness, including heart disease, high Blood Pressure, diabetes, osteoporosis, anemia and neurologic symptoms.
A new concern in health care is that, on top of already marginal nutrient intake for some people, nutrient depletion is worsened by some of the common medications taken by many Americans.
Medication-induced nutrient depletion can occur though several mechanisms; for example, some drugs may interfere with the absorption of nutrients, while others may lead to increased excretion. Some of these effects can be significant, especially when the medications are taken for long periods.
Below is a sampling of some of the most widely used medications and the nutrient losses that they induce:
-Stomach acid medications, including proton pump inhibitors like Prilosec, H2 blockers such as Zantac, and general Antacids, all block the production of Stomach acid. While this can help to soothe your Heartburn in the short term, the long-term suppression of Stomach acid leads to reduced absorption of many nutrients, including Calcium, Magnesium, Zinc, Iron, vitamins B12 and C, and Beta Carotene.
Magnesium deficiency in particular is troubling because it can lead to potentially life-threatening heart arrhythmias. Magnesium deficiency can contribute to anxiety, Restless Leg syndrome, Insomnia and Muscle spasm.
In March, the FDA published a safety announcement on the risk of magnesium deficiency in anyone taking proton pump inhibitors for more than a year. And while some people may be protected by taking a daily magnesium supplement, studies suggest that about 25 percent of people who take PPIs are unable to normalize their blood magnesium level with a supplement - they have to stop the drug in order to return their blood magnesium levels to normal. Long-term reduction in calcium absorption from PPIs also can affect your bone health and increase your risk of osteoporosis.
-Metformin (also known as Glucophage) is a widely used drug for diabetes that causes the depletion of several nutrients, including vitamin B12, Folic Acid and coenzyme Q10. Up to 30 percent of people taking metformin will develop B12 deficiency, whose symptoms include anemia and neuropathy. Anyone taking metformin on a continuing basis should have B12 blood levels checked periodically. B12 supplements will generally correct any deficiency caused by this drug.
-Antibiotics, while very useful for killing off harmful bacteria in the body, also kill off healthy bacteria in the gut. These healthy bugs are there for a reason - they help produce B Vitamins And Vitamin K, and they also affect the function of the Immune system.
Disruption of this healthy Flora is an active area of research now, and has been tied to multiple medical conditions including cancer, depression and autoimmune disorders. A reduction in healthy intestinal Flora can also lead to the overgrowth of more dangerous bacteria in the gut, including E. coli and C. difficile, leading to infectious gastroenteritis. Probiotic supplements may help offset damage to the gut caused by antibiotics.
-Statin drugs like Lipitor and Zocor are excellent at lowering your CHOLESTEROL, but they also lower blood levels of coenzyme Q10, especially when high doses are used. Coenzyme Q10 is a fat-soluble Antioxidant found in most tissues of the body, and depletion of this compound by statin drugs may lead to Muscle pain. From some people taking statins, coenzyme Q10 supplements will help to reduce this pain.
-diuretics, also known as water pills, cause multiple nutrient losses in the urine. All diuretics cause urinary loss of Potassium, magnesium and vitamin B1 (thiamine), which can cause or aggravate heart disease. Certain diuretics also cause loss of calcium, vitamin B6, Folic Acid and Vitamin C. People who take diuretics need to be monitored for nutrient losses and may need to take supplements to make up for these losses.
The medications discussed above are primarily used in people with diabetes, heart disease, high Blood Pressure and chronic heartburn - conditions that are usually preventable - so staying healthy by eating a nutrient-rich diet, getting regular exercise and maintaining your weight can help you to avoid the need for medication in the first place.
However, if you are one of the many Americans who find yourself needing these meds on a long-term basis, talk with your doctor about monitoring your nutrient levels. And of course, never stop a medication that your doctor has prescribed without talking with him or her first.
Drs. Kay Judge and Maxine Barish-Wreden are medical directors of Sutter Downtown Integrative Medicine program in Sacramento, Calif. Have a question related to alternative medicine? Email adrenaline@sacbee.com.
Back to top
____________________________________________
Chocolate Good For Cardio Health
Mica Beving, a Ventura architect buying truffles for his wife’s birthday Wednesday, is a fiend. Dark, milk-based, mixed with peanut butter - he’s not picky. Anything Chocolate will do.
Tell him about a research analysis released last week in Europe showing people who ate the most chocolate lowered the risk of heart disease by as much as 37 percent and also cut into their chances of stroke and diabetes.
His eyebrows headed skyward.
"That is good news," he said. "It justifies the chocolate I already want to eat."
Researchers and nutritionists caution the analysis, released in a Paris conference and published in British Medical Journal on Monday, is anything but a license to swan dive into a pool of Rocky Road or sprint to the office candy bowl three times an hour. They say the cardiovascular benefit of chocolate is theory, not fact.
The study summarized the results of seven previous research projects that involved 114,000 participants and assessed the impact of chocolate. The research involved not just dark chocolate but any chocolate. Candy Bars, Hot Chocolate and desserts were all included.
Five of the studies reported the people who consumed the most chocolate had a dramatically lower risk of cardiovascular disease than the people who ate the least chocolate. The risk of stroke also fell as much as 29 percent. One study showed a 31 percent reduction in diabetes.
To some chocolate lovers, the news could only be better if the research branched into french fries and bacon cheeseburgers.
"Wine and chocolate," said Tracy Young, co-owner of McConnell’s Fine Ice Cream and Yogurt in Ventura, referring to studies suggesting wine in moderation also is a good thing. "How can you beat that? Sign me up."
Researchers immediately cautioned about calories, fat, Sugar and a person’s weight and existing health risks, suggesting too much of a good thing isn’t so good.
"Chocolate may be beneficial but it should be eaten in a moderate way, not in large quantities and not in binges," said lead researcher Oscar Franco in a news release issued by the University of Cambridge. "If it is consumed in large quantities, any beneficial effect is going to disappear."
Other scientists said the study revealed many unanswered questions including comparisons of the heart benefits of dark and other Chocolates, the possibility that factors other than chocolate affected the health of subjects and how much chocolate in a diet qualifies as moderate.
"We really don’t have a good answer for that," said Carl Keen, a UC Davis researcher not involved in the summary of studies but a participant in other research on the benefits of the cocoa plant.
Also missing is a nail-on-the-head understanding of exactly how cocoa beans interact with the heart. Last week’s analysis affirms beliefs at least some of the benefits come from Compounds called polyphenols or flavonoids that may act as Antioxidants. They appear to prevent cell and tissue damage and also protect blood vessels, improving flow of the blood.
The problem, Keen said, is flavonoids are processed out of many Chocolates, even some dark products.
"Chocolate is not chocolate is not chocolate," he said.
His title is the Mars chair in developmental nutrition, in deference to a university endowment by the food company that produces everything from Uncle Bens Rice to, yes, chocolate Bars. But people who want to use last week’s research analysis to rationalize eating everything chocolate may want to call him Dr. Buzzkill.
"It’s going to depend on the composition of the cocoa and chocolate," he said of the health value of any particular product, suggesting consumers can go online to see if their favored treat is loaded with flavonoids. "Three chocolate Bars a day, 1,000 calories - there’s no way that’s going to be Good For You."
But there is good news.
"The current data suggests chocolate could be part of a healthy diet," Keen said. "I think that’s an important take-home message."
Don’t expect the American Heart Association to start recommending people increase their chocolate intake. But Dr. Gregg Fonarow, a UCLA cardiovascular professor and spokesman for the heart association, offered a more cautious endorsement.
"Moderate consumption of dark chocolate is a reasonable consideration as part of a hearthealthy diet," he said, singling out dark chocolate because it often has more flavonoids and less fat.
The next step could be a study focusing on people at risk of heart disease, said Fonarow. Some subjects would receive flavonoid-rich dark chocolate; the others might get something that looks and tastes like chocolate but isn’t.
Many people are convinced they already know what the research would show, like the business woman buying a chocolate chip shake and a mint-chocolate Clown Cone at a Baskin-Robbins on Wednesday. Tell her about the evidence that chocolate helps her heart.
"I don’t buy it," she said. "It sounds like one of those too good-to-be-true things."
Back to top
____________________________________________
Foods That Really Make You Happy
Bad day? Fight the blues without blowing your diet by picking foods that boost happy brain chemicals while helping you stay slim
When you’re in a funk, your first instinct isn’t to whip up a bowl of Lentil Soup or pour yourself a glass of milk. But Compounds in these foods may help ward off depression, fight fatigue, and reduce anxiety by increasing levels of mood-boosting brain chemicals such as serotonin and dopamine. Traditional comfort foods, like those loaded with sugar, saturated fat, alcohol, and caffeine, on the other hand, can actually amplify edginess - not to mention blow your diet. To perk up without packing on the pounds, pick one of these nine healthy eats next time you’re feeling down.
Popcorn
The mood booster: Tryptophan
We hear tryptophan and we immediately think turkey - and tired. Truth is, when the Amino acid is consumed with carbohydrates instead of protein, it’s more effective in aiding the body’s production of serotonin, a tranquility-inducing brain chemical. A study published in the journal Acta Psychiatrica Scandinavia found that foods containing tryptophan, like mustard greens, Pumpkin Seeds and bananas, offer mood-elevating effects. Tryptophan levels are often low in people suffering from depression, although researchers are unclear as to whether the relationship is a cause or a consequence of the condition. The next time you feel down, try 3 cups of air-popped popcorn for 100 calories instead of gnawing on a drumstick.
Walnuts
The mood booster: Alpha-linolenic acid
While EPA and DHA, two omega-3 fatty acids found in salmon, tuna, and fish oil supplements, have been touted to help depression sufferers beat the blues, a new study of 55,000 women published in the American Journal of Clinical Nutrition suggests that alpha-linolenic acid (ALA), an omega-3 fatty acid in plant foods like walnuts, soybeans, and FlaxSeed, is the real star in alleviating depression symptoms. In the 10-year study, Harvard University researchers found that the risk of depression was lower among women who consumed more ALA, a Compound previously thought to have few health benefits.
Cottage Cheese
The mood booster: Tyrosine
Low-fat sources of protein, like egg whites and low-fat cottage cheese, are packed with Tyrosine, an Amino acid that aids the brain’s production of norepinephrine and dopamine, two chemicals that influence motivation and reaction time. Early studies showed that Tyrosine could be used to alleviate symptoms of depression, as it is an essential building block for the mood-regulating brain chemicals norepinephrine, dopamine and serotonin. Enjoy half a cup for only 90 calories and stock up on 14 g of filling protein.
Sunflower Seeds
The mood booster: Selenium
A Nutritional Neuroscience review of five studies on Selenium and depression linked deficiencies in the mineral to poorer mood. Another study published in the Journal of Maternal-Fetal and Neonatal Medicine suggests that Selenium can help prevent postpartum depression. When 44 postpartum women received 100 mcg of selenium daily, they scored lower on a postnatal depression scale. While Brazil Nuts offer the biggest dose of selenium - a half-ounce serving packs 272 mcg - sunflower seeds are a lower-calorie snack option. A quarter cup of roasted seeds in their Shells has about 70 calories and delivers 30 percent of the daily recommended value of selenium, while a single Brazil Nut packs around 30 calories.
Lentils
The mood booster: Folate
Skip the mac and cheese and make a hearty bowl of soup your new favorite comfort food. A study published in the Journal of Nutrition found that of the 2,682 middle-age Finnish men in the study, those whose diets contained the least Folate were 67 percent more likely to suffer from depression. Research suggests that low levels of the B vitamin impair the metabolism of neurotransmitters, leaving your brain short on serotonin and dopamine. Get your folate fix with a cup of lentils, which contains 230 calories and provides 70 percent of your daily folate and 63 percent of your daily Fiber.
Avocado
The mood booster: Oleic acid
Healthy fats, like those found in Olive oil and avocados, don’t just keep belly fat at bay. They can also ward off a bad mood. Oleic acid, a monounsaturated omega-9 fatty acid, increases the feel-good chemical serotonin in the brain, keeping you calm. In a study published in the Archives of General Psychiatry, researchers at the University of Nivarra in Spain found that people who consumed a Mediterranean diet rich in fruits, nuts, fish and Olive oil were 30 percent less likely to become depressed.
Citrus Fruit
The mood booster: Vitamin C
For only 60 calories a pop, it’s easy to get nearly 100 percent of your daily recommended Vitamin C in one place. Skip your orange and you might end up feeling bitter. In a study conducted by doctors at Jewish General Hospital in Montreal and published in the journal Nutrition, researchers found that when vitamin C-deficient hospital patients were supplemented with 500 mg of vitamin C twice daily for 1 week they experienced a 34 percent reduction in mood disturbance. Even the smell of citrus can put you in a better state of mind. When participants in an Ohio State University study smelled lemons, they reported greater improvements in mood and had higher levels of norepinephrine compared with when they sniffed Lavender or unscented water.
Low-Fat Milk
The mood boosters: Vitamin D, Calcium, Whey protein
While research has linked deficiencies in Vitamin D and Calcium - two essential nutrients found in milk and fortified juices - to mood disorders, like depression, seasonal affective disorder, and PMS, a lesser-studied Compound in dairy products can help you keep your cool in high-Stress situations. An American Journal of Clinical Nutrition study found that alpha-lactalbumin, a component of Whey protein, improves cognitive Performance in Stress-prone individuals by increasing levels of tryptophan and serotonin in the brain.
Bananas
The mood booster: Magnesium
This portable treat makes a great 100-calorie snack when you’re craving something sweet. Bananas are a good source of Magnesium, a mineral that helps the brain deal with Stress and may help boost mood, too. In a study of 5,700 adults published in the Australian and New Zealand Journal of Psychiatry, researchers linked higher levels of anxiety and depression to study participants with lower magnesium intake. Bananas are also packed with Potassium, which helps boost alertness, tryptophan, an Amino acid that aids the body in producing mood-boosting serotonin and mood-stabilizing vitamin B6.
For more tips and tricks, visit Fitbie.com. McClatchy-Tribune Information Services.
Back to top
____________________________________________
IBS Is Not IBD
My sister calls to tell me she has been diagnosed with IBS (Irritable Bowel Syndrome). "How is IBS different from IBD (Inflammatory Bowel Disease)? she asks.
GQ (Good question) and not so simple in terms of diet treatment.
IBD is an inflammatory disease that damages the lining of the GI (gastrointestinal) tract. The two primary inflammatory bowel disorders are UC (Ulcerative Colitis) which affects the lining of the large intestine (colon) and Crohn’s disease, which can cause inflammation in any part of the intestines. The cause of IBD is largely UNK (unknown).
Unlike IBD, IBS (Irritable Bowel Syndrome) AKA (also known as) "spastic colon" does not involve damage to the intestines. And it is often more difficult to diagnose since it may not show up on lab results or other diagnostic tests. Symptoms of IBS include Stomach pain, Bloating, constipation and/or diarrhea. Interestingly, most IBS sufferers are women.
IBS can be Stress induced, say experts. When nerves are in overdrive, Muscles in the intestines may be stimulated to contract more and cause symptoms. Infections and other nutritional factors may trigger symptoms of IBS as well.
MNT (Medical Nutrition Therapy) for IBS is therefore NSE (not so easy). So what is the recommended COA (Course of Action)? Here are some places to start:
Avoid foods that aggravate symptoms. Stimulants like caffeinated beverages, Tea, or sodas may not be tolerated. RD’s (registered dietitians) often recommend avoiding CAPS (caffeine, alcohol, Pepper and other spices).
Eat a DAT (Diet as Tolerated). Gas-forming foods like cabbage and onions might be OOC (out of commission) for some IBS sufferers. Ditto with foods that contain lactose (milk sugar) and Sugar alcohols like sorbitol or mannitol if these contribute to loose stools.
Some people with IBS are also intolerant to fructose-a simple Sugar found in fruit, juices, and honey. But unfortunately there is no SSE (solid scientific evidence) that one dietary treatment works well for all sufferers.
Even the role of Fiber is controversial, according to the most recent position paper by the ADA (American Dietetic Association). Dietary Fiber (especially soluble Fiber) tends to normalize problems people have with constipation or diarrhea. But not always ...
At the risk of giving TMI (too much information), the goal of nutrition therapy for those who suffer with IBS is to improve QOL (quality of life). This involves LOVE (lots of voluntary effort) on the part of the patient.
And BTW (by the way), you can find more information on this topic at NDDIC (National Digestive Diseases Information Clearinghouse), a service of the NIDDK (National Institute of Diabetes and Digestive and Kidney Diseases)
http://digestive.niddk.nih.gov/ddiseases/pubs/ibs/
(Barbara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula. Email her at bquinn@chomp.org.)
Editor’s note: Mediator Release Testing (MRT) and the LEAP eating protocol can help uncover foods and food chemicals that trigger symptoms in IBS.
Back to top
____________________________________________
Healthy Recipies
Visit Our Learning Center
Alive Magazine
