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People love to hear good news about their bad habits. Unfortunately, there is none as far as our dietary habits are concerned. Lifestyle diseases have been increasing globally and according to one of the largest global health studies by the Bill and Melinda Gates Foundation, dietary factor is the leading cause of this phenomenon.

Heart disease and diabetes are sky-rocketing in India and those affected are also the most vulnerable to catching the coronavirus. So, lets look at the dietary habits that are causing this epidemic in India.

Low fruits and vegetables intake

One would think that a country that has an ancient tradition of pranic foods and such a large vegetarian population would easily meet the World Health Organisation (WHO)-recommended criterion of consuming minimum five helpings of fruits and vegetables daily. Unfortunately, Indians, including those who can afford it, dont even come close to this. Studies also point out that vegetables are often overcooked in Indian households, which make them lose most of their nutrients. Isnt that true? Ive often had trouble identifying the vegetable in dishes because their gravy and masala is so thick and overpowering.

Add loads of vegetables to all your meals. (Photo: Reuters)

Tip:Start your day with a green smoothie, followed by fruits. A green smoothie can be made with one-third edible raw greens (try buying organic) blended with two-third pulpy fruits like bananas and apples, etc. Its the healthiest breakfast you can have. Incorporate a variety of veggies in anything you make - poha, oats, pulav, pizzas, etc and dont ever plan your lunch and dinner without a vegetable dish.

Try steaming the veggies first and toss them in a pan later with the masalas. Pick up some interesting baking recipes. As a rule, make sure that your cooking doesnt make the vegetables lose their colour and they dont become soggy.

Skewed Omega 6 to Omega 3 ratio

Both are essential oils but its important to maintain a healthy ratio between the two. Omega 6 is naturally found in the right quantity in plants but is highly concentrated in vegetable oils. Omega 3 (ALA) is found in nuts and seeds while DHA and EPA are found in fish and sea algae. Both oils have contradictory effects. While high quantity of Omega 6 is highly inflammatory and has a direct link with various diseases, Omega 3 is anti-inflammatory and vital for the health of our cells, brain, joints, etc. The ideal ratio is 1:1, but a healthy ratio is 3:1. The modern fried food diet tends to have a ratio as high as 20:1. In India, it goes even higher because of our dependence on cooking oils and poor intake of healthy Omega 3.

Tip:Start by using a brush or spray for your pan. Graduate to cooking without oil. Its easy if you just change your mindset. Most veggies have water in them so they dont stick. Add water little by little if they stick. Gravy dishes that use tomatoes are particularly easy to make. Make sure you start consuming healthy nuts like walnuts, flax and chia seeds and fish oil or a sea algae-based (fishes get their omega 3 from sea algae) supplement for your Omega 3.

Dependence on refined grains

A comparison between heart disease in the US and India shows that while consumption of too much meat is a big cause of worry for Americans, for Indians, it is the dependence on refined grains. Whole grains when refined lose most of their fibre, minerals and vitamins. Brown/red rice or whole wheat flour is a rarity in Indian households. Maida is commonly used in all snacks, whether those packaged like biscuits or homemade like mathri. Worse, most of these snacks are deep fried. Even the so-called whole wheat bread that you find in most places is only 50 per cent wheat. Other grains that were so common earlier in India, have totally lost their appeal today.

Tip:There are organic whole wheat flour brands available today and some smaller local stores selling full bran aata. Use that for your rotis. Try replacing maida in all the snacks you make at home - mathris, namak pare, samosas, pizzas, etc with this and bake them. You can even bake your own bread with the best of ingredients. Brown rice can be used to make pulav, khichdi, even idlis. Start exploring and incorporating other grains like oats, barley, millets, etc. in your diet instead of depending on just one or two grains.

Ditch maida, now!(Photo: Reuters)

Too much salt

The daily recommended intake of sodium is just 1 teaspoon (5gms), but most Indians have too much salt in their meals, snacks, pickles, chutneys, etc. Salt consumption is directly linked to high blood pressure, which is the second-biggest cause for heart diseases.

Tip:Simply reduce salt in all foods, and gradually you will develop such a taste that anything too salty will become unpalatablefor you. The same happens with sugar too.

Excess of dairy

Dairy consumption has increased disproportionately over the last few decades, with the industry booming. Milk has no fibre, is high in saturated fat, has cholesterol, and is inflammatory. While it is rich in calcium, that calcium is not easily absorbable. More and more global research has been indicting dairy in different ways, especially for diseases like diabetes. WHO recommends that not more than 5-10% calories in a meal should come from saturated fat.

But these days, people are having multiple dairy products in a single meal - ghee in tadka, cream in cooking, paneer in place of vegetables, accompanied by curd, followed by a dessert like mithai or ice cream. In addition to this, there is the daily glass of milk.

Tip:Reduce your dairy intake by not combining products. Incorporate cashew cream in your cooking. Try making baked vegetables in white sauce or daal makhni with it. It is a great substitute for cream and you can make delicious cheese with it too. Cashews have no cholesterol, have healthy poly and mono saturated fats and are packed with several minerals. Try out nut butters like almond and peanut. Avoid or reduce ghee, cheese and butter. You dont want clogged arteries.

Also read:DailyOh! Pakistan Airlines plane crash, to why China began eating wild animals

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How to fix the biggest dietary mistakes we make - DailyO

By Puja Gupta

New Delhi Its has been a little over two months and most of us havent been able to to get our daily dose of Sunshine. The sun is the primary and most important natural source of Vitamin D, which is why its called the It is called Sunshine Vitamin.

When our skin is exposed to sunlight it produces Vitamin D, which plays a number roles in the body. Prolonged periods of deficiency may have a many ill effects on our body and its various mechanisms at the cellular level, points out Dr Manish Sontakke, Consultant Joint Replacement Surgeon, Hiranandani Hospital.

According to a study published in the Irish Medical Journal, Vitamin D plays an important role in Coronavirus resistance, he says. Being an immune system modulator, Vit-D has a key role in fighting respiratory disorders. With the lockdown across India, most people are homebound for almost the entire day, so getting this crucial vitamin is a big challenge. Vitamin D supplements should be consumed strictly as per your doctors advice, he warns.

Dr Sontakke underlines the effects of Vit-D deficiency:

Delay in normal bone growth and development of teeth in children, often causing deformities of the lower limbs called Rickets

It can cause growth retardation and unexplained bone pains in children

In adults and elderly it causes soft bones (Osteomalacia) and fragile bones (Osteoporosis) often resulting in debilitating fractures.

Stress fractures are also common in severe deficiency and a cause of chronic pain in both young and elderly people

Commonest symptoms are unexplained excessive body ache (Fibromyalgia), lethargy, malaise and weakness

The expert suggests from dietary sources to get your daily dose of Vitamin D:

Fish Salmon, Sardines, Mackerel, Shrimp, Fish Liver Oil

Dairy: Fortified Milk, Cheese, Yogurt & Butter

Egg yolks

Mushrooms

Fortified orange juice and cereals

Exposure to sun: Ensure that sunlight enters your house by keeping the windows open. You may sit in areas that have sufficient sun exposure for at least 30mins, make sure your hands and legs are exposed and stretched out. (IANS)

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Dietary source to the Sunshine Vitamin - India New England

In 2029, the Weight Loss and Diet Management Products and Services market is spectated to surpass ~US$ xx Mn/Bn with a CAGR of xx% over the forecast period. The Weight Loss and Diet Management Products and Services market clicked a value of ~US$ xx Mn/Bn in 2018. Region is expected to account for a significant market share, where the Weight Loss and Diet Management Products and Services market size is projected to inflate with a CAGR of xx% during the forecast period.

In the Weight Loss and Diet Management Products and Services market research study, 2018 is considered as the base year, and 2019-2029 is considered as the forecast period to predict the market size. Important regions emphasized in the report include region 1 (country 1, country2), region 2 (country 1, country2), and region 3 (country 1, country2).

The report on the Weight Loss and Diet Management Products and Services market provides a birds eye view of the current proceeding within the Weight Loss and Diet Management Products and Services market. Further, the report also takes into account the impact of the novel COVID-19 pandemic on the Weight Loss and Diet Management Products and Services market and offers a clear assessment of the projected market fluctuations during the forecast period.

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Global Weight Loss and Diet Management Products and Services market report on the basis of market players

The report examines each Weight Loss and Diet Management Products and Services market player according to its market share, production footprint, and growth rate. SWOT analysis of the players (strengths, weaknesses, opportunities and threats) has been covered in this report. Further, the Weight Loss and Diet Management Products and Services market study depicts the recent launches, agreements, R&D projects, and business strategies of the market players including

The key players covered in this studyAHD InternationalAtkins NutritionalsBio-SynergyBody-SolidBrunswickConagra FoodsGlaxosmithklineKelloggKraft FoodsMedifastNautilusNestleNutrasweetNutrisystemPepsicoQuaker OatsSkinny NutritionalStreamline FoodsTate And LyleCoca-ColaHersheyUnileverVivusVlcc GroupWeight WatcherWellness International

Market segment by Type, the product can be split intoMealsBeveragesSupplementsMarket segment by Application, split intoWeight Loss SurgeryMDsHospitals/Clinic ProgramsRx Diet DrugsBariatriciansVLCD Programs

Market segment by Regions/Countries, this report coversNorth AmericaEuropeChinaJapanSoutheast AsiaIndiaCentral & South America

The study objectives of this report are:To analyze global Weight Loss and Diet Management Products and Services status, future forecast, growth opportunity, key market and key players.To present the Weight Loss and Diet Management Products and Services development in North America, Europe, China, Japan, Southeast Asia, India and Central & South America.To strategically profile the key players and comprehensively analyze their development plan and strategies.To define, describe and forecast the market by type, market and key regions.

In this study, the years considered to estimate the market size of Weight Loss and Diet Management Products and Services are as follows:History Year: 2015-2019Base Year: 2019Estimated Year: 2020Forecast Year 2020 to 2026For the data information by region, company, type and application, 2019 is considered as the base year. Whenever data information was unavailable for the base year, the prior year has been considered.

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Research Methodology of Weight Loss and Diet Management Products and Services Market Report

The global Weight Loss and Diet Management Products and Services market study covers the estimation size of the market both in terms of value (Mn/Bn USD) and volume (x units). Both top-down and bottom-up approaches have been used to calculate and authenticate the market size of the Weight Loss and Diet Management Products and Services market, and predict the scenario of various sub-markets in the overall market. Primary and secondary research has been thoroughly performed to analyze the prominent players and their market share in the Weight Loss and Diet Management Products and Services market. Further, all the numbers, segmentation, and shares have been gathered using authentic primary and secondary sources.

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Coronavirus' business impact: Weight Loss and Diet Management Products and Services Market Size, Status, Top Players, Trends and Forecast to 2024 -...

Any discussion of health and wellness must include some mention of nutrition. Unfortunately, depending on who you are talking to, anecdotes will likely prevail as opposed to facts or research. Although we know a persons diet is very important to well-being and health maintenance, there is a dearth of specifics on how our nutrients affect disease prevention or resolution. We know a balanced diet is important, but what is that? What exactly does a balanced diet look like?

Cultural influences play a tremendous part in food styles, with geography obviously important. Those living in an arid, desert climate certainly arent going to be pescatarians. The diet of the average Westerner has changed radically over the last century. But our anatomy and physiology were determined by evolutionary factors. A major influence was the introduction of agriculture and animal husbandry ten thousand years ago. On an evolutionary time scale, this is too rapid a development. The modern diet came on the scene relatively quickly in evolutionary terms, in the blink of an eye.

Many would argue the so-called diseases of civilization, heart disease, diabetes, stroke, and others, have emerged largely due to dietary changes. One of the most fundamental changes has been in the consumption of sugar. The average American eats about 77 grams of sugar per day, which is about three times what the recommendation is. This equals about 230 calories per day, potentially adding up to as much as 23 pounds of body fat per year. Excess consumption of simple carbohydrates and sugars are believed to be a serious contributor to our obesity epidemic. They also place you at risk for type 2 diabetes, heart disease and fatty liver disease.

What are carbohydrates? They are simply sugar molecules linked together in long chains. When eaten, these links are broken apart, releasing the sugars into the blood stream. The most important sugar molecule is glucose, which is the type of sugar used by the body, but many others can be found in nature. All of them result in the formation of glucose when consumed.

Foods that are disassembled easily release their component sugars suddenly, flooding the bloodstream. These foodstuffs are said to have a high glycemic index (GI), while proteins and many vegetables, having a lower GI, take longer to break down. This results in the slower release of sugar molecules into the blood. High GI foods lead to a spike in blood levels, while low-glycemic foods helps maintain good glucose control through the slow and steady release of glucose.

The manner in which foods are handled and processed in Western society has fundamentally altered critical nutritional components and characteristics of the human diet. Multiple radical changes have taken place, from the amount and type of fiber to the macronutrients, that being the proteins, fats and especially the carbohydrates. The latter is one of greater significance to Americans, since the carbohydrate load for most of us far surpasses that of prehistoric man.

What of those living in the early nineteenth century? I guarantee they werent worrying about where to get their next packet of SweetN Low. Sugar comes in many forms..and sweeteners today in even more. A plethora of options exist today, from the natural to the partially natural, to the completely artificial (as though manufactured from a chemistry set). These are generally classified by what they are derived from.

Numerous natural options are available, although just because they are natural does not mean they are healthy. Fruit sugar, generally referred to as fructose, was espoused as a healthier sweetener for diabetics since it has a lower glycemic index. Subsequently, high-fructose products have been linked to long-term metabolic complications like insulin resistance, belly fat accumulation and high triglyceride levels.

Coconut sugar has become popular and with good reason since it provides some nutritional value. For example, it is high in vitamin C and improves antioxidant levels. Additionally, coconut sugar contains electrolytes like potassium, magnesium and sodium, all of which are essential to heart, nerve and kidney function. Honey, used for centuries, has many of these same benefits. Agave nectar is another healthier option. Although it provides fewer nutrients than raw honey, it is significantly more flavorful so you need less. Also, it has a slightly lower glycemic index than table sugar.

Why do artificial sweeteners exist? Simply put, people want to eat or drink things that are sweet without the calories of sugar. Most are hoping over time consuming fewer calories will translate to less weight gain, more loss of excess weight, and a lower risk of weight-related problems such as diabetes and high blood pressure.

As to the nutritive value of sugar, other than being immediately available for energy, it has none. Sugar is inflammatory, obviously high in calories, and can be found in surprising places. Foods that you wouldnt think to be sugary often hide it in some way. The larger food corporations employ a devious tactic of adding these sweeteners to their products to make them more desirable. High fructose corn syrup, corn syrup solids, and many other sweeteners are being put into our prepared edible products, without the obvious inclusion of sugar. What is the uninformed consumer to do?

The artificial sweeteners are far more potent, ie sweeter, than table sugar and high-fructose corn syrup. A miniscule amount produces a sweet taste equal to that of sugar, without the calories. If you have diabetes, artificial sweeteners and stevia are preferable to real sugar since they wont immediately raise your blood sugar. The question of potential harm caused by these substances has been raised since the invention of saccharin. Back in the day, studies performed on rats did reveal an association with cancer, but the quantities required to have these effects were unreasonable. Further studies led to the removal of any such warning. But a new study has raised the possibility that the artificial sweeteners used in diet beverages may increase the risk of dementia and stroke.

Varied concerns have been raised related to the consumption of the manufactured sweeteners. Animal studies suggest that they may be addictive but a review of human trials could find no obvious consequences to the health of regular consumers. Some research suggests these substances can prevent us from associating sweetness with calories. As a result, we may crave more sweets and choose sweet food over nutritious food. Additionally, the overstimulation of sugar receptors from use of these hyper-sweeteners may limit our tolerance for more complex tastes. In summary, the use of the artificial sweeteners provided no clear health benefits but potential danger cannot be excluded.

A recommended strategy is to get educated about your options. Read food labels for hidden ingredients or those containing sugar in some other form. Start by decreasing the amount of sweetener in your coffee, tea or cereal. Try adding fruit instead of some type of sugar. Dilute your juices by mixing with water, so that some sweetness is still provided. Drink less processed, sweetened beverages since a large percentage of the sugar in the Western diet is consumed in this form.

Our sense of taste provides critical information about the nature and quality of food. Of all the basic taste qualities, sweetness is the most universally liked, thus it is easy to understand the appeal of diet soft drinks and other artificially sweetened beverages. Cutting out all sweeteners isnt realistic, but a healthy goal is to reduce the amount of sugar in your diet.

Our deep-seated desire for sweet has been so strong over the centuries it has influenced the course of human history. But the modern era has introduced foods which may underlie many of the chronic diseases of Western civilization. Until we know more, it seems reasonable to suggest the healthiest approach is one of moderation and limitation. Reducing your intake of sweets, regardless of their form, is best, with several healthier options on the market. Get informed, and make careful, intelligent decisions. In the big picture, your health depends on it.

Editors note: Dr. Conway McLean is a physician practicing foot and ankle medicine in the Upper Peninsula, with a move of his Marquette office to the downtown area. McLean has lectured internationally on wound care and surgery, being double board certified in surgery, and also in wound care. He has a sub-specialty in foot-ankle orthotics. Dr. McLean welcomes questions or comments atdrcmclean@outlook.com.

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Sugar and sweet in the western diet | News, Sports, Jobs - Marquette Mining Journal

This is a Salmon Wasabi burger and, yes, its as delicious as it looks. Its recipe is below too.

Christopher Testani

DIETING IS FOR losers. Keto, Paelo, Whole 30: America loves itself a fad diet, and some of them may even help you lose weight. Except that weight loss is only one of many reasons to eat a healthy diet.

The other reasons include fighting disease-stoking inflammation, keeping your cholesterol in check, fortifying your immunity, staving off (or blunting the effects of) diabetes, nourishing your brain, elevating your energy, and building strength.

For people who are serious about getting in shape and building muscle, that last word is critical.Diet is a key piece of building strength, says Brian St. Pierre, C.S.C.S., R.D., director of nutrition at Precision Nutrition, a company whose clients include the Carolina Panthers and the San Antonio Spurs.

Without adequate calories, macronutrients, and micronutrients, you will not be able to maximize strength, adequately recover, or perform at your peak," St. Pierre says.

And that kind of strength doesnt just apply to your workouts but to everything in between: at work, with your family, during downtime.

Will you likely lose weight on this program, too? For sure.

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Will you gain muscle? Absolutelyalthough a strength diet considers not just mass but other factors in overall health.

The true strength of the Strength Diet, devised with the guidance of St. Pierre, is less about what you lose and more about what you gain: vitality, longevity, and simplicity.

Christopher Testani

Okay, this involves (a very little bit of) math. But the rest is way, way more delicious. Promise.

If you want to maintain your current bodyweight but add strength, your total daily caloric goal should be about 15 times your current bodyweight. So if you weigh 150 pounds, thats 2,250 calories daily (150 x 15).

This essential nutrient builds muscle and fills you up. The oft-cited target of eating about 1 gram of protein per pound of bodyweight is the gold standard. So if you weigh 150, thats 150 grams of protein, spread throughout the day. Target zoonutrients, such as creatine, that occur only in animal foods, to further stoke muscle power and strength.

You need at least 20 percent of your calories to come from fats in order to maintain your hormone levels, says St. Pierre. And prize healthy fats. They lower inflammation, improve immunity, and boost your health. (So you never miss a workout.)

Start with a base of 20 percent. Pierre recommends diversifying the carbs you eat, making sure to include phytonutrients (nutrients that occur only in plant foods, with distinct colors signifying different types, to boost health and manage) and myconutrients (nutrients that occur only in mushrooms and other fungi, to avoid deficiencies that hamper physical function and strength).

You may want to tinker with this percentage as you adapt the diet to suit your tastes and needs.

Youll notice you have some calories left over, about 750. From here, how you allocate those nutrients is up to you. St. Pierre says to play around with adding more fat or more carbs until you find a balance that satisfies your stomach and your taste buds.

(If youre not sure where to start, split the remaining calories into carbs and fat and see how that feels.)

Use Precision Nutrition's calculator to do the work. Just plug in your data and choose Body Recomposition as your goal. Select your eating style and customize your macros (balanced, low-carb, low-fat, etc.). The formula will spit out a plan to maximize your strength.

Christopher Testani

How you choose to enjoy your Strength Diet is up to you. But heres roughly what a typical day might look like for that soon-to-be-strong-as-hell 150-pound guy.

Savory Oatmeal Bowl

2 soft-boiled eggs; 2 cups sauteed spinach; 4 cremini mushrooms (quartered); and 2 slices torn prosciutto (sizzled) over 1 cup cooked oatmeal, drizzled with olive oil and topped with freshly ground black pepper.

Nutrition: 449 calories, 30g protein, 38g carbs (7g fiber), 21g fat

3 large pieces beef jerky

Nutrition: 246 calories, 20g protein, 7g carbs (1g fiber), 15g fat

Salmon Burger with Wasabi Mayo

4 oz cooked salmon tucked inside a whole-grain burger bun and loaded up with 1 cup pea shoots, 1/2 avocado (sliced), and 1 Tbsp mayo mixed with 1/2 tsp wasabi powder. Serve with a ripe Asian pear.

618 calories, 37g protein, 47g carbs (14g fiber), 33g fat

2 scoops protein powder in water

220 calories, 48g protein, 4g carbs (0g fiber), 1g fat

Apricot Pork Chop with Kale-Cherry-Quinoa Salad

4 oz pork chop seared with 1/2 red onion (quartered) and 3 apricots (pitted and quartered). Serve with 1 cup cooked quinoa mixed with 1 Tbsp olive oil, 1 cup kale (finely chopped), 1 Tbsp apple-cider vinegar, 1/2 cup cherries (pitted and halved), and salt and pepper to taste.

653 calories, 39g protein, 76g carbs (11g fiber), 23g fat

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The Strength Diet - What to Eat for More Muscle and Power - menshealth.com

1. In this observational study derived from the DASH feeding trial, both diets that were rich in fruits and vegetables were found to be associated with lower levels of biomarkers indicative of cardiac damage and strain.

2. These findings add to the body of evidence supporting existing dietary guidelines.

Evidence Rating Level: 2 (Good)

Study Rundown: Cardiovascular disease (CVD) is the leading cause of death worldwide, and risk factors that have been identified include hypertension, diabetes, lack of physical activity, excessive alcohol consumption, and a poor diet, among others. While observational studies have linked a healthy diet with a reduced risk for CVD injury, very few studies have attempted to establish direct causality. The Dietary Approaches to Stop Hypertension (DASH) trial was a randomized feeding study that investigated the effects of 3 different diets on blood pressure and low-density lipoprotein cholesterol levels in middle-aged adults without known preexisting CVD. In this observational study that utilized stored specimens from the DASH trial, it was found that the two diets rich in fruits and vegetables were associated with lower subclinical cardiac damage and cardiac strain. However, inflammation did not vary significantly between groups. These findings strengthen current dietary guidelines aimed at maintaining cardiovascular health, but it remains unclear whether these dietary features are beneficial in those with established heart failure. Strengths of this study include the analysis of highly sensitive biomarkers and the use of isocaloric diets to minimize the confounding effect of weight change. The study was limited by a short follow-up period, missing data from over 30% of the original study population, and the inability to isolate the physiological effects of specific food groups or micronutrients.

Click here to read the study, published today in Annals of Internal Medicine

Click here to read an accompanying editorial in Annals of Internal Medicine

Relevant Reading: A Clinical Trial of the Effects of Dietary Patterns on Blood Pressure

In-Depth [retrospective cohort]: In this study, specimens belonging to 326 of the 459 original DASH trial participants were examined for 3 biomarkers corresponding to cardiac damage, strain, and inflammation: high-sensitivity troponin I (hs-cTnI), N-terminal proB-type natriuretic peptide (NTproBNP), and high-sensitivity C-reactive protein (hs-CRP), respectively. Participants were fed 1 of 3 dietsa control diet that was low in fruits, vegetables, and dairy but high in fat; a fruit and vegetable diet that was also high in fat; or the DASH diet, which was high in fruits, vegetables, and dairy but low in fatand tracked for 8 weeks. Weighted baseline characteristics were similar between groups despite the missing data. Decreases in hs-cTnI levels from baseline were observed in both the fruit and vegetable group (-0.9 ng/L [95% confidence interval (CI), -1.5 to -0.3 ng/L]) and the DASH group (-0.4 ng/L [95% CI, 0.6 to 0.2 ng/L]). Several participants in both groups had hs-cTnI levels that fell below the limit of detection of 1.6 ng/L. NT-proBNP levels also decreased in the fruit and vegetable group (-4.6 pg/mL [95% CI, -7.9 to -1.2 pg/mL]) as well as the DASH group (-4.0 pg/mL [95% CI, -7.3 to -0.8 pg/mL]). Compared with the control diet, the fruit and vegetable diet reduced hs-cTnI levels by 0.5 ng/L (95% CI, -0.9 to -0.2 ng/L) and NTproBNP levels by 0.3 pg/mL (95% CI, -0.5 to -0.1 pg/mL). Hs-CRP levels were similar between all groups, and the fruit and vegetable and DASH groups did not differ with respect to any of the three biomarkers.

Image: PD

2020 2 Minute Medicine, Inc. All rights reserved. No works may be reproduced without expressed written consent from 2 Minute Medicine, Inc. Inquire about licensing here. No article should be construed as medical advice and is not intended as such by the authors or by 2 Minute Medicine, Inc.

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Diets rich in fruits and vegetables may protect heart health - 2 Minute Medicine

If you're feeling a little more on edge than usual lately, you're certainly not alone. With the whole world trying to hold it together in the face of COVID-19, it seems everybody is at least a little anxious these days.

A good diet for anxiety includes plenty of fresh, healthy foods.

Image Credit: milanvirijevic/E+/GettyImages

What to do? Well, the first step toward reining in that anxiety may be to look at what you're eating.

"A balanced diet helps us stay grounded and more resilient by balancing hormones, neurotransmitters and blood sugar, which all contribute to an emotional state of wellbeing," says Cindy Klinger, RDN, LDN, an integrative dietitian at Cambiati Wellness.

Indeed, a healthy diet is linked to lower levels of anxiety, according to a January 2017 study in BMC Medicine. And it may even have the power to increase happiness, life satisfaction and overall wellbeing, per an August 2016 American Journal of Public Health study that included more than 12,000 people.

Here, we'll dig into what healthy eating means in this context and some diet dos and don'ts when you're trying to find your zen.

The healthy diet described in the BMC Medicine study was based on the Mediterranean diet, and a staple of that eating pattern is fatty fish like wild salmon, mackerel, sardines and trout.

These are all high in zinc, Klinger says, which is a nutrient some people with anxiety may be lacking. Plus, the omega-3 fatty acids these fish contain play a vital role in brain health overall, she adds.

One meta-analysis, published September 2018 in JAMA Network Open, reviewed 19 clinical trials and found that omega-3 fatty acid supplements which are usually derived from fish oil may help ease anxiety symptoms in people diagnosed with a range of physical and mental health problems. (The authors noted that larger trials still need to be done, though.)

Probiotic-rich fermented foods, including pickles and sauerkraut as well as yogurt and kefir, have been linked to lower anxiety levels.

One August 2015 study in the journal Psychiatry Research found a link between probiotic foods and less social anxiety, specifically, although the authors note that more research needs to be done to establish more than correlation.

Learn how to fill your plate with healthy, nutrient-dense foods by logging your meals on the MyPlate app. Download now to fine-tune your diet today!

Fresh produce tends to be a very good source of antioxidants, and anxiety is thought to correlate with a lowered total antioxidant state, revealed March 2014 research in Current Neuropharmacology. So it's plausible, then, that enjoying plenty of antioxidant-rich foods may help you feel more settled.

However, only one in 10 adults gets the recommended servings of fruits and veggies each day, according to the Centers for Disease Control and Prevention (CDC).

Aim to eat 2 cups of fruit and 2 to 3 cups of vegetables every day, per the CDC.

The immediate effect of alcohol may be calming. But as alcohol is processed by your body, it can interfere with sleep and a lack of quality sleep can perpetuate anxiety, per Harvard Health Publishing.

Caffeine affects everyone differently, but it can make some people feel nervous and jittery. It can also interfere with sleep, according to the Mayo Clinic.

Image Credit: SanneBerg/iStock/GettyImages

Even mild dehydration can affect your mood, according to an August 2018 analysis of 33 studies published in Physiological Reports.

How much water do you need? As a general rule of thumb, divide your body weight by two for the number of ounces you should consume every day.

Going too long without eating may cause your blood sugar to drop, making you feel jittery and worsening underlying anxiety, according to Harvard Health Publishing.

This is especially true if you're eating more simple carbs and processed foods (think: white bread and rice, sweets and soda), which can spike your blood sugar. Complex carbohydrates, on the other hand, are metabolized more slowly, and thus help maintain a more even blood sugar level, which creates a calmer feeling.

Examples of complex carbs include the following, according to the U.S. National Library of Medicine:

More and more studies are linking the foods we eat to our mental state, but plenty of research still needs to be done to fully understand the connection, especially when it comes to causation vs. correlation.

There's no drawback to adopting a healthier diet, but there's no evidence that certain foods or eating approaches can treat or cure mental illnesses. In other words, diet adaptations should not take the place of traditional mental health treatments. If your COVID-triggered anxiety is interfering with your daily life and you can't seem to manage it well on your own, consult with your doctor or another health care professional to get the help you need.

Read more stories to help you navigate the novel coronavirus pandemic:

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Foods for Anxiety: 6 Diet Tips That Can Help You Feel Calmer - LIVESTRONG.COM

'); $("#expandable-weather-block .modal-body #mrd-alert"+ alertCount).append(""+val.title+""); // if (window.location.hostname == "www.kmov.com" || window.location.hostname == "www.kctv5.com" || window.location.hostname == "www.azfamily.com" || window.location.hostname == "www.kptv.com" || window.location.hostname == "www.fox5vegas.com" || window.location.hostname == "www.wfsb.com") { if (val.poly != "" && val.polyimg != "") { $("#expandable-weather-block .modal-body #mrd-alert"+ alertCount).append('"+val.ihtml+""); $("#expandable-weather-block .weather-index-alerts").show(); $("#expandable-weather-block .modal-body h2").css({"font-family":"'Fira Sans', sans-serif", "font-weight":"500", "padding-bottom":"10px"}); $("#expandable-weather-block .modal-body p").css({"font-size":"14px", "line-height":"24px"}); $("#expandable-weather-block .modal-body span.wxalertnum").css({"float":"left", "width":"40px", "height":"40px", "color":"#ffffff", "line-height":"40px", "background-color":"#888888", "border-radius":"40px", "text-align":"center", "margin-right":"12px"}); $("#expandable-weather-block .modal-body b").css("font-size", "18px"); $("#expandable-weather-block .modal-body li").css({"font-size":"14px", "line-height":"18px", "margin-bottom":"10px"}); $("#expandable-weather-block .modal-body ul").css({"margin-bottom":"24px"}); $("#expandable-weather-block .modal-body pre").css({"margin-bottom":"24px"}); $("#expandable-weather-block .modal-body img").css({"width":"100%", "margin-bottom":"20px", "borderWidth":"1px", "border-style":"solid", "border-color":"#aaaaaa"}); $("#expandable-weather-block .modal-body #mrd-alert"+ alertCount).css({"borderWidth":"0", "border-bottom-width":"1px", "border-style":"dashed", "border-color":"#aaaaaa", "padding-bottom":"10px", "margin-bottom":"40px"}); }); } function parseAlertJSON(json) { console.log(json); alertCount = 0; if (Object.keys(json.alerts).length > 0) { $("#mrd-wx-alerts .modal-body ").empty(); } $.each(json.alerts, function(key, val) { alertCount++; $("#mrd-wx-alerts .alert_count").text(alertCount); $("#mrd-wx-alerts .modal-body ").append(''); $("#mrd-wx-alerts .modal-body #mrd-alert"+ alertCount).append(""+val.title+""); // if (window.location.hostname == "www.kmov.com" || window.location.hostname == "www.kctv5.com" || window.location.hostname == "www.azfamily.com" || window.location.hostname == "www.kptv.com" || window.location.hostname == "www.fox5vegas.com" || window.location.hostname == "www.wfsb.com") { if (val.poly != "" && val.polyimg != "") { $("#mrd-wx-alerts .modal-body #mrd-alert"+ alertCount).append(''); } else if (val.fips != "" && val.fipsimg != "") { // $("#mrd-wx-alerts .modal-body #mrd-alert"+ alertCount).append(''); } // } //val.instr = val.instr.replace(/[W_]+/g," "); $("#mrd-wx-alerts .modal-body #mrd-alert"+ alertCount).append(val.dhtml+"

Instruction

Original post:
Add These 5 Anti-Anxiety Foods to Your Diet to Help Find Calm - FOX10 News

Dopamine diet is a process of boosting dopamine levels in our brain. Dopamine is considered to be the happy hormone. So, heres everything you need to know about this diet plan.

Dopamine Diet, also known as Tom Kerridge Diet, is a method to increase the level of the happy hormone, dopamine, in your brain. This diet plan is also widely popular for weight loss. TV Chef Tom Kerridge made this diet plan popular and hence it was named after him. This has several versions but the base of this plan is to consume all kinds of foods that boost our dopamine levels.

This diet plan also restricts our consumption of alcohol, processed sugar, carbohydrates and caffeine. Some of the common foods that are consumed in the dopamine diet plan are eggs, bananas, dark chocolates, nuts, etc. These all are known to increase the dopamine level in our brain. So, what is the science behind this dopamine diet? Lets find out.

Dopamine diet is used for weight loss and to boost the levels of happy hormone:

What is dopamine?

Dopamine is a neurotransmitter.This chemical sends signals to the nerve cells in the brain. It has its positive impacts on the pleasure centres of the brain which improves the mood. It has been seen in research that people with overweight have a lower dopamine leveldue to the consumption of sugar and fatty foods. So, people have to reduce the intake of sugary and fatty foods along with maintaining a good dopamine level. Lower dopamine levels can also lead to overeating among people.

In this case, it is important to increase proteins intake because proteins have amino acids in it which is an essential factor for dopamine production. And it will also reduce your food cravings as proteins give you the feeling of satiety, which will directly aid in weight loss.So, the research concluded that eating a protein-rich breakfast can boost dopamine levels and also aid in weight loss. And through this, the consumption of fatty and sugary foods will also be prevented.

Foods to eat in dopamine diet

In dopamine diet, you can have these foods:

Dairy products like milk, yoghurt, cheese, etc.

Eggs.

Fruits, especially bananas.

Vegetables.

Nuts like almonds and walnuts.

Unprocessed meat like chicken.

Dark chocolates.

Salmon fish.

Here are the tips for maintaining dopamine diet:

1-Never skip your regular meals, because it will prevent sudden swings in hormones and regulate appetite.

2-Try to have more lean protein breakfast including eggs, high protein yoghurt, nuts and seeds, fruits, etc.

3-Try to incorporate monounsaturated and polyunsaturated fats in your diet plan. These are found in olive, sesame, safflower oils, walnuts, avocado, flaxseeds, etc.

4-Have lean proteins in lunch and dinner by adding chicken, fish, lentils, etc.

5-Practice yoga regularly as this can also increase dopamine production.

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Read this article:
Dopamine Diet for Weight Loss: Heres how the happy hormone aids in shedding extra kilos - PINKVILLA

Today on Food Talk with Dani Nierenberg, Dani is joined by Dr. Dariush Mozaffarian, a cardiologist, professor, and the dean of the Tufts University Friedman School of Nutrition Science and Policy.

Dr. Mozaffarian has written widely on the connections between diet and health, the food is medicine movement, and policy responses to obesity and malnutrition. In 2019, the 50th anniversary of the 1969 White House Conference on Food, Nutrition and Health, Dr. Mozaffarian co-chaired a conference to highlight modern health and nutrition challenges that need to be addressed. In March 2020, the conference co-chairs and report workgroup released a policy report, and Dr. Mozaffarian talks to Dani about the main recommendations.

You can listen to Food Talk with Dani Nierenberg on Apple iTunes, Stitcher, Google Play Music, Spotify, or wherever you get your podcasts. While youre listening, please subscribe, rate, and review the showit would mean the world to us to have your feedback.

The rest is here:
New on the Podcast: Dr. Dariush Mozaffarian On Creating Healthier American Diets and Nutrition Programs - Food Tank

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