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Short-chain fatty acids: linking diet, the microbiome and immunity - Nature.com

Cognitive decline and dementia already affect more than 55 million people worldwide. This number is projected to skyrocket over the next few decades as the global population ages.

There are certain risk factors of cognitive decline and dementia that we cannot change such as having a genetic predisposition to these conditions. But other risk factors we may have more power over with research showing certain modifiable lifestyle habits, such as smoking, obesity and lack of exercise, are all linked to higher risk of dementia.

What role nutrition plays in preventing cognitive decline and dementia has also been the focus of scientific research for quite some time.

For example, numerous studies have examined the benefits of the Mediterranean diet. This diet seems to have a positive affect on important metrics of a healthy brain, such as total brain volume, cortical thickness, and integrity of white matter.

Our recent study now suggests that following a traditional Japanese diet may also be beneficial for brain health and better for it than the typical western diet is.

Japan is renowned for the longevity of its people. For example, the Okinawa Prefecture in southern Japan hosts an extraordinarily high number of centenarians. For this reason, Okinawa is recognised as a Blue Zone, an area where people live exceptionally long lives. The longevity of those living in this region is often attributed in part to their traditional diet.

The typical Japanese diet is characterised by foods such as rice, fish and shellfish, and fruits (especially citrus fruits). But what makes this diet unique are traditional Japanese foods such as miso (fermented soybean paste), seaweed, pickles, green tea, soybeans, soybeans sprouts and mushrooms (such as shiitake). Notably, this diet is also characterised by low intake of red meat and coffee.

Its worth noting that the traditional Japanese diet is a cultural habit rather than a diet designed for achieving a particular objective (such as weight loss). Its simply what many Japanese people regularly enjoy at their dining table.

To conduct our study, we looked at a sample of 1,636 Japanese adults aged 40 to 89.

We first identified the participants typical diet by asking them to record everything they ate and drank for three days. They were also given a disposable camera to take pictures of their plates before and after each meal to produce a visual record of how much they ate.

Combining the written diet record with the pictures, we then calculated each persons average daily food intake. This gave us a good baseline measure of the participants normal eating habits.

Based on the dietary records, we found 589 participants followed a traditional Japanese diet. A further 697 participants ate a typical western diet, which was characterised by a high consumption of refined carbs, high-fat foods, soft drinks and alcohol. Finally, a smaller number of participants (350 people) ate a diet containing a higher than average amount of plant foods (grains, vegetables, and fruits) and dairy products. We named this way of eating the vegetable-fruit-dairy diet.

We also collected information on other lifestyle and health factors, including whether the participant had a genetic predisposition to dementia (such as the APOE genotype), whether they smoked, their level of physical activity and if they had any existing health conditions (such as stroke or diabetes). We did this to adjust our analyses to account for these factors, ensuring that our findings could be attributed solely to diet.

Then, we analysed the progression of brain atrophy or shrinkage (a loss of neurons) over a period of two years. Crucially, age-associated brain atrophy is a common marker of cognitive decline and dementia. Brain atrophy was measured through an MRI scan.

We found that women who followed the traditional Japanese diet had less brain shrinkage over the two-year study period compared to women who followed the western diet. Its less clear what effect the vegetable-fruit-dairy diet had probably due to the small number of participants who followed this diet.

Interestingly, this effect was only apparent in women. There was no difference in the amount of brain shrinkage seen in men who followed the traditional Japanese diet compared to those following other diets.

There could be a few reasons for this pattern of results. Some seem to be specific to the biological differences between sexes. For example, certain nutrients such as magnesium and the plant oestrogens found in fish, shellfish, mushrooms, whole grains, and legumes appear to have a stronger protective effect on womens brains.

This effect could also be explained by differences in lifestyle habits between sexes. Negative factors, such as smoking which may counteract the benefits of a healthy diet were found to be far more common among men. Also, male participants were more likely to stray from the traditional Japanese diet tending to consume more noodles (a source of refined carbs) and alcoholic beverages (sake) than the women. Both of these factors may contribute to brain shrinkage.

The benefits of the Japanese diet may also stem from the fact that many foods are rich in vitamins, polyphenols, phytochemicals and unsaturated fatty acids. All of these components are known for their antioxidant and anti-inflammatory effects which basically means they help keep the brain and its neurons working their best.

It will now be important for further research to be conducted not only to confirm our findings, but to explore some of the reasons for the differences seen between men and women when it comes to their preferred diet and brain health.

Embracing elements of the traditional Japanese diet and including foods such as fish, seafood, soy, miso, seaweed and shiitake mushrooms, may not only help improve cognitive function but overall health too.

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Traditional Japanese diet associated with less brain shrinkage in women compared to western diet, says research - The Conversation Indonesia

By Vanessa G. Snchez April 5, 2024

For pregnant Latinas, food choices could reduce the risk of preeclampsia, a dangerous type of high blood pressure, and a diet based on cultural food preferences, rather than on U.S. government benchmarks, is more likely to help ward off the illness, a new study shows.

Researchers at the USC Keck School of Medicine found that a combination of solid fats, refined grains, and cheese was linked to higher rates of preeclampsia among a group of low-income Latinas in Los Angeles. By contrast, women who ate vegetables, fruits, and meals made with healthy oils were less likely to develop the illness.

The combination of vegetables, fruits, and healthy oils, such as olive oil, showed a stronger correlation with lower rates of preeclampsia than did the Healthy Eating Index-2015, a list of dietary recommendations designed by the U.S. Department of Agriculture and the Department of Health and Human Services.

The study, published in February by the Journal of the American Heart Association, yielded important information on which food combinations affect pregnant Latinas, said Luis Maldonado, the lead investigator and a postdoctoral scholar at the Department of Population and Public Health Sciences at USC Keck. It suggests that dietary recommendations for pregnant Latinas should incorporate more foods from their culture, he said.

A lot of studies that have been done among pregnant women in general have been predominantly white, and diet is very much tied to culture, Maldonado said. Your culture can facilitate how you eat because you know what your favorite food is.

Preeclampsia is estimated to occur in about 5% of pregnancies in the U.S. and is among the leading causes of maternal morbidity, according to the Centers for Disease Control and Prevention. It typically occurs during the third trimester of pregnancy and is associated with obesity, hypertension, and chronic kidney disease, among other conditions.

There isnt a way to cure or predict preeclampsia. The disease can damage the heart and liver and lead to other complications for both the mother and the baby, including preterm birth and even death.

Rates of preeclampsia have increased in the past two decades nationally. In California, rates of preeclampsia increased by 83% and hypertension by 78% from 2016 to 2022, according to the most recent data available, and the conditions are highest among Black residents and Pacific Islanders.

Maldonado said 12% of the 451 Latina women who participated in the study developed preeclampsia, a number almost twice the national average. More than half of the participants, who averaged 28 years old, had pre-pregnancy risks, such as diabetes and high body mass index.

Maldonado and his team used data from the Maternal and Developmental Risks from Environmental and Social Stressors Center, a USC research group that studies the effects of environmental exposures and social stressors on the health of mothers and their children.

The subjects, who were predominantly low-income Latinas in Los Angeles, completed two questionnaires about their diet during the third trimester of their pregnancy. The researchers identified two significant patterns of eating: one in which the most consumed foods were vegetables, oils, fruits, whole grains, and yogurt; and a second in which the womens diet consisted primarily of solid fats, refined grains, cheese, added sugar, and processed meat.

Women who followed the first eating pattern had a lower rate of preeclampsia than those who followed the second.

When Maldonado and his team tested for a correlation between lower rates of preeclampsia and the Healthy Eating Index-2015, they found it was not statistically significant except for women who were overweight before pregnancy.

The Healthy Eating Index includes combinations of nutrients and foods, like dairy and fatty acids. Maldonado said more research is needed to determine the exact profile of fruits, vegetables, and oils that could benefit Latina women.

When it comes to diet, the right messaging and recommendations are vital to helping pregnant Latinas make informed decisions, said A. Susana Ramrez, an associate professor of public health communication at the University of California-Merced.

Ramrez has conducted studies on why healthy-eating messages, while well intended, have not been successful in Hispanic communities. She found that the messaging has led some Latinos to believe that Mexican food is unhealthier than American food.

Ramrez said we need to think about promoting diets that are relevant for a particular population. We understand now that diet is enormously important for health, and so to the extent that any nutrition counseling is culturally consonant, that will improve health overall, Ramrez said.

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Ariana Rodriguez | Staff Writer

With food insecurity at an all-time high and barely functional vending machines providing unhealthy food options, it can be difficult for students to navigate a healthy and nutritional diet. FIU needs to take the steps to break the stigma of a college student diet.

The infamous college diet often consists of fast food, TV dinners, instant noodles and energy drinks. Its imperative for educational institutions to take proactive steps in guiding students toward nutritious choices.

Especially for students who live on campus where the majority of restaurants close on the weekends or have business hours that arent suitable, we shouldnt have to be limited to vending machine food and call it a sufficient meal.

By providing guidance, easy access to healthy recipes and enhancing the overall food options on campus, students wont be forced to adapt to an unhealthy diet to survive.

The stereotype of college students surviving on ramen noodles and pizza is all too familiar. However, this trend is not only unhealthy but also detrimental to academic performance and overall well-being. FIU can address this issue by offering guidance and education on healthy eating habits.

Unhealthy eating habits can significantly impact academic performance by causing nutritional deficiencies, blood sugar fluctuations and weight gain. These factors impair cognitive function, memory and concentrationcritical elements for success in academics.

Many may not immediately realize the connection between their diet and academic performance, accepting symptoms like fatigue and difficulty focusing as normal. Recognizing this link is crucial for promoting healthier eating habits and supporting academic success.

One practical approach to encourage healthier eating habits among students is by providing easy-to-follow recipe brochures and papers at 8th Street Campus Kitchen, aka the cafeteria. These recipes should be simple, affordable, and use readily available ingredients.

By offering a variety of nutritious meal options, FIU can empower students to make healthier choices both on and off campus. Incorporating cultural diversity in these recipes can cater to the diverse student population at FIU, making healthy eating more inclusive and accessible to all.

Most importantly, include more diet and allergen-friendly alternatives alongside providing the allergen-friendly options on the menu since FIU often cuts the menu of fast food chains, such as Taco Bell, which doesnt have the power bowl.

While FIU offers a range of dining options on campus, the majority of these choices may not always align with nutritional guidelines. Many menus are dominated by fried foods, sugary snacks and high-calorie beverages.

FIU can collaborate with food service providers to introduce healthier menu options. This can include incorporating more fresh fruits and vegetables, whole grains, lean proteins and plant-based alternatives into meal offerings.

Additionally, reducing the availability of unhealthy snacks and promoting healthier alternatives can steer students toward making better food choices. Especially with the abundance of the M&M vending machines on campus.

Creating a culture of wellness goes beyond providing nutritious food options; it involves fostering an environment that prioritizes health. FIU can implement campus-wide initiatives such as wellness challenges, cooking competitions and fitness events to promote healthy lifestyle choices.

By engaging students in interactive and fun activities centered around health and nutrition, FIU can instill lasting habits that extend beyond their college years.

DISCLAIMER:

The opinions presented on this page do not represent the views of the PantherNOW Editorial Board. These views are separate from editorials and reflect individual perspectives of contributing writers and/or members of the University community.

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Unhealthy diet should not be the college normal - PantherNOW

Adventurous eaters may soon be licking their chops as researchers make a compelling case for adding pythons to humanity's diet.

If that sounds like the last thing you'd want on your plate, the Guardian wrote that python "meat tastes just like chicken," according to Dr. Daniel Natusch, a reptile expert and the chair of the International Union for the Conservation of Nature's Snake Specialist Group.

Plus, a study in two Southeast Asian commercial python farms led by Natusch found that pythons turn feed into protein more efficiently than traditional livestock, such as chickens and cattle.

According to a summary of the research from Macquarie University, snake meat is already a popular protein source across Southeast Asia and China.

Researchers believe scaling up python farming could offer a sustainable, climate-resilient solution for places like southern Africa, where the changing climate is exacerbating food insecurity, the Guardian reported.

"These pythons can live for almost a month with no water. They can live off the water that sets on their scales in the morning. They can go for almost a year without eating," Natusch told the news outlet.

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"We're not necessarily saying everyone should stop eating beef and turn to pythons, but there needs to be a conversation about them having a more prominent place in the agricultural mix," he added.

Macquarie University also highlighted the economic benefits of farming pythons, saying that pythons can help convert agricultural waste like meat and fish offcuts into protein while producing much less solid waste than mammals like pigs.

"Birds and mammals waste about 90 percent of the energy from the food they eat, simply maintaining a constant body temperature," Professor Rick Shine, co-author of the paper from Macquarie University's School of Natural Sciences, told the university.

In comparison, reptiles like pythons warm themselves in the sun, making them far more efficient at turning food into protein, he added.

Burmese pythons are an invasive species in the U.S. and threaten Australian landscapes since they're prevalent in the illegal exotic pet trade there, and some escape or are intentionally released into the wild.

Burmese pythons have become such a problem in the Florida Everglades that one woman decided to start hunting them to protect the area's biodiversity.

Farming and eating them along with other python species such as the reticulated python and the Southern African rock python could kill two birds with one stone, helping preserve ecosystems and bolster food security.

While the researchers believe commercial python farms would be more accepted in parts of Africa and Asia, they don't see them taking off in Australia or Europe anytime soon.

However, Lin Schwarzkopf, head of zoology and ecology at James Cook University, was skeptical of the idea and suggested a different approach to sustainability.

She told the Guardian, "We should be feeding the world with plant material if we want to support large numbers of people."

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Researchers make surprising case for adding pythons to your diet: 'There needs to be a conversation about them' - The Cool Down

These bills stem from a national campaign led by STRIPED, The Strategic Training Initiative for the Prevention of Eating Disorders, based at the Harvard T.H. Chan School of Public Health and Boston Childrens Hospital. The initiative reflects serious concerns among public health experts about the safety and efficacy of dietary supplements, which can include everything from multivitamins to supposed sexual enhancement elixirs.

Dr. Greg Hagan, past president of the Massachusetts chapter of the American Academy of Pediatrics, called the industry an utterly unregulated Wild West market of products that range from useless to harmful.

However, well-intentioned state bans on the sale of weight loss and muscle building supplements to minors are being stymied by litigation from the dietary supplement industry and the lack of a clear consensus about what products should be age restricted. A better solution would be for Congress to reform the outdated regulations governing all dietary supplements so the Food and Drug Administration can do a better job ensuring supplements are safe for all consumers, whether they are children or adults, and removing products from the market when problems arise.

How did we get here? In 1994, Congress passed a law governing supplements differently from food or medicine. The FDA does not approve supplements before they are sold unless they contain an ingredient not already in food and does not evaluate their efficacy. The agency can ensure that labeling is truthful and products are not adulterated and can investigate reports of serious side effects.

Some supplements are valuable health aids, like iron pills for someone with anemia. But supplements are not harmless. An estimated 23,000 Americans visit emergency departments annually due to adverse effects from dietary supplements, according to a 2015 New England Journal of Medicine report. There is evidence that young women who use diet pills are more likely to be diagnosed with an eating disorder, although it is not clear if supplement use causes or is a symptom of eating disorders.

The efficacy of supplements that make generalized health-related claims is questionable. The American Academy of Pediatrics cautions young athletes against using weight gain or protein supplements, citing the potential for problems with safety, contamination, and quality, while a commentary in the AMA Journal of Ethics says doctors cannot ethically recommend weight loss supplements because these products safety and efficacy are unknown, ingredient lists might not be complete, and advertising could be misleading.

The biggest safety problem is that supplements are frequently adulterated. They might include prescription medication, unapproved drugs, or drugs that were withdrawn from the market.

Between 2007 and 2016, the FDA identified 776 adulterated dietary supplements, mostly intended for sexual performance, weight loss, or muscle building. The FDA in 2021 published a list of 72 weight loss supplements tainted with prescription drugs and chemicals. Several contained sibutramine, a drug withdrawn from the US market because it increased risks of heart attack and stroke. In November 2023, the FDA warned consumers against using products with the unapproved drug tianeptine, also known as gas station heroin, which was being marketed as a mood-enhancement supplement but caused seizures and loss of consciousness.

When the FDA identifies tainted products, it usually relies on companies to voluntarily recall them. A 2018 report by Dr. Pieter Cohen, a Cambridge Health Alliance internist, found that about half the supplements the FDA considered tainted remained on the market, and the FDA almost never used mandatory product recalls. A paper Cohen published in 2021 found that after the FDA warned dietary supplement companies against using phenibut a drug approved in Russia but not the United States due to risks of coma and death three of the four supplement products that advertised as including the drug had increased drug quantity.

Labels can also be inaccurate. Cohen tested generic drugs and dietary supplements containing the active ingredient galantamine, used in drugs to treat dementia and marketed in supplements to improve memory. All the drugs contained an amount of galantamine within 5 percent of the amount listed on the label. The supplements contained between 2 percent and 110 percent of the labeled quantity.

Supplement company representatives say these problems primarily reflect bad actors who sell unreliable products online. Some manufacturers have products certified by third-party verifiers to ensure manufacturing processes and labeling adhere to professional standards.

The best way to eliminate bad actors and ensure all companies offer safe products is by strengthening federal law. Senators Dick Durbin and Mike Braun introduced a bill in 2022, a version of which is expected to be reintroduced this year, that would require supplement producers to list their products in a new public FDA database with an ingredient list, copy of the label, and any health claims. This bill, supported by industry trade group the Council for Responsible Nutrition and the American Medical Association, is a good start.

It should be paired with additional steps to give the FDA greater oversight authority. This probably means expanding the FDAs oversight budget and clarifying its authority to impose mandatory recalls and fines when a supplement contains an unauthorized ingredient or is inaccurately labeled. (Today, the agencys authority is unclear when a supplement is tainted with a prescription drug.) It means giving the FDA authority to review and act on information submitted to the database for example, to forbid the sale of a product containing a dangerous ingredient like phenibut or tianeptine before sales begin. Congress could also consider requiring supplement companies to use a third-party verifier or tightening standards around when an ingredient counts as a new dietary ingredient that requires FDA approval.

A Massachusetts law requiring adult involvement before a teen buys a weight loss or muscle building supplement would be a reasonable policy. But to truly protect public safety, the federal government must close any loopholes that have allowed dangerous products to reach and remain on the market.

Editorials represent the views of the Boston Globe Editorial Board. Follow us @GlobeOpinion.

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FDA needs more oversight of diet pills, other dietary supplements - The Boston Globe

Carrie Underwood certainly has a lot going on. In addition to raising two children, the singer is currently putting on a Las Vegas residency, curating her own SiriusXM channel Carrie's Country, and even embarking on her first shows in Hawaii.

So, to make all of this possible, Carrie, 41, fuels her busy days with a nutritious diet.

"I just try to have good balance," she told Women's Health. "If I have something coming up, I'll be a little more strict than if I'm just living life. I just try to keep food as simple as possible."

Previously, the Oklahoma native told WH she turned into a "wannabe vegan" thanks to her upbringing on a cattle farm. When she was 13 years old, she saw the calves shed grown up with getting neutered. From that moment on, she vowed to stop eating beef.

Although Carrie says she's "tried" a vegan lifestyle, she says she is no longer a vegan. She and her husband, former NHL player Mike Fisher, keep bees and chickens in their backyard, which she said are "well-taken care of."

"There's a lot of benefits to those things that I've kind of learned I need in my life," she says, pointing to the theory that consuming local honey will alleviate allergy symptoms. "And cheese!"

Carrie, who is the founder of nutrition and fitness app fit52, says she keeps tabs on her health. This means she tracks her macros, a.k.a. macronutrientsprotein, carbohydrates, and fatto keep her energy high. In 2020, she told WH that her happy place was 45 percent carbs, 30 percent fat, and 25 percent protein.

Another key part of Carrie's lifestyle? Hydration. Carrie, who chatted with WH about her partnership with sports drink brand BODYARMOR, said she carries their FLASH I.V. Electrolyte Sticks in her purse to mix with water for an on-the-go drink.

"One thing that I feel is so neglected in our lives is staying hydrated," she says. "It seems so simple," she says. "If you find yourself cranky... you need to drink more water! My husband will complain about a headache sometimes and I'm like, you need to drink more water."

Below, Carrie breaks down her diet, including quick meals she turns to on a busy day.

Breakfast

The singer begins her day with breakfast before breaking a sweat at her home gym. (She tries to work out every day when she can.) For Carrie, breakfast includes a tofu or egg-white scramble, Ezekiel toast, berries, and coffee.

Plus, Carrie always makes sure to keep water or a BODYARMOR drink near her, so she can stay hydrated anytime before or after her workout. "Always having something on me is the most important thing, whether it's BODYARMOR LYTE or the [FLASH I.V.] sticks in my purse. They make healthy choices convenient."

Lunch

For her mid-day meal, Carrie will usually make a veggie-packed, vegan sandwich. Hers includes healthy ingredients like Tofurky, tomato, avocado, red onion, spinach, and mustard.

The singer shares that she grows "as much of my own food as possible" so she knows exactly what's in it. But, if she doesn't have time to cook, she'll also turn to canned food and soups for a quick and easy meal.

Snacks

In the afternoon, Carrie might then grab a protein bar or whip up a green smoothie. Having nutritious choices available makes all the difference. "If you have healthy snacks in your house, then you're going to eat healthy snacks," she says. "So just keeping those things around you, you're going to be more apt to utilize those things."

Dinner

For her final meal of the day, Carrie says she'll make a tofu stir-fry, or roasted veggies and a piece of vegan chicken. When she's on tour, she prefers packaged foodslike vegetarian burritosover take-out. "I carry my own food with me everywhere," she told WH in 2020. "I'm always going to the grocery store, just so I'm prepared."

Dessert

Although she indulges in the occasional square of dark chocolate, Carrie says that sweets aren't really her thing. I do have my vice, Carrie said in 2020, and its red wine. Its good for my heart, right?!

Charlotte Walsh (she/her) is an associate news editor with Women's Health, where she covers the intersection of wellness and entertainment. Previously, she worked as a writer at The Messenger, E! News, and Netflix. In her free time, she enjoys reality television, tennis and films starring Nicole Kidman.

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Carrie Underwood's Diet: What The Singer Eats In A Day - Women's Health

At this point, smashed avocado on toast is on every menu across the globe. But it doesnt just look good on your feed. The avocado's health benefits are many as nutritionist and author Dagmar von Cramm explains.

The author explains that avocados are a good way to make a satisfying meal that isn't loaded with saturated fats or salt. Instead of cheese or bacon as a side of your eggs, a healthy portion of avocado is a delicious and healthy alternative. You can switch out foods such as cheese and processed meats to help you cut down on saturated fats and salt, she says. Which is probably why avocado on toast has become such a popular meal. As you eat them raw, it preserves vitamins such as folate.

Avocados are also said to help keep your blood sugar levels constant, and to help cholesterol and triglyceride (a type of fat) levels stay low.

For sustainability reasons, its good to be mindful of our avocado consumption, but according to von Cramm, they should be a regular part of your diet. This is particularly beneficial for vegans, she adds, pointing to their nutritional benefits for those following plant-based diets.

To get your avocado to the perfect ripeness, it is important that you store it correctly. Other fruits like bananas or apples should always be stored separately, as they cause other foods to ripen more quickly. Try to store avocados in a cool, dark place and as soon as it feels soft on the outside, its the right time to dig in.

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Avocados 101: Exactly Why The Fashionable Fruit Should Be Central To Your Diet - Vogue

From the crispy crunch of fresh veggies to the creamy indulgence of decadent desserts, we all have different food preferences. Our palates develop uniquely, shaped by genetics, culture and personal experiences.

Food preferences play a significant role in shaping our dietary habits. Highly palatable foods rich in sugars, fats and salts often appeal to peoples tastebuds and provide immediate satisfaction. However, these foods are typically high in calories and low in essential nutrients, leading to weight gain, and a higher risk of physical and mental health conditions.

Now we have discovered that the food you choose to eat isnt just linked to your physical and mental health, but also to your cognitive function, brain structure and genetics.

A widespread preference for fast food is likely contributing to an increase in obesity worldwide. According to the World Health Organization (WHO), in 2022 one in eight people worldwide were obese. This rate has doubled since 1990.

Obesity isnt just linked with an increased risk of diseases including type 2 diabetes and cardiovascular disease, but also with a 30-70% higher risk of mental health disorders.

Our new collaborative study from Fudan University in China and the University of Cambridge in the UK, published in Nature Mental Health, used a large sample of 181,990 participants from the UK Biobank to examine how food choices are associated with cognitive function, mental health, metabolism, brain imaging and genetics.

We examined the consumption of vegetables, fruit, fish, meat, cheese, cereal, red wine, spirits and bread. We found that 57% of participants had food preferences for a healthy balanced diet. This included a balanced mix of all the foods we examined, with no excessive amounts in any category.

We further showed that those with a healthy balanced diet had better brain health, cognitive function and mental health than others. We compared the balanced diet to three other diet groups low-carb (18%), vegetarian (6%) and high protein/low fibre (19%).

We found that people who ate a more balanced diet had better fluid intelligence (the ability to solve new problems), processing speed, memory and executive functions (a set of mental skills that include flexible thinking and self-control) than the other diets. This also corresponded to better brain health with higher grey matter volumes (the outermost layer of the brain) and better structured neurons (brain cells), which are key markers of brain health.

Perhaps surprisingly, the vegetarian diet did not fare as well as a balanced diet. One reason for this may be that many vegetarians dont get enough protein. Two healthy, balanced diets for the brain are the Mediterranean and Mind (Mediterranean intervention for neurodegenerative delay) diets.

These promote fish (especially those oily fish), dark leafy vegetables and fresh fruits, grains, nuts, seeds, as well as some meat, such as chicken. But these diets also limit red meat, fats and sugars.

In fact, research has shown that the Mediterranean diet can alter our brains and cognition. One study showed that people showed improved cognition after only 10 weeks on this diet.

Another study showed that following the Mediterranean diet was associated with lower levels of a harmful peptide known as beta-amyloid in the brain. Beta-amyloid, together with tau protein, are measures of the brain damage that occurs in Alzheimers disease.

Previous studies have also shown that Japanese diets, including rice, fish and shellfish, miso, pickles and fruits, protect against brain shrinkage.

We also discovered that there were some genes that may be contributing to the association between dietary patterns and brain health, cognitive function and mental health. This may mean that our genes partly determine what we like to eat, which in turn determines our brain function.

However, our food choice priorities are also affected by a number of factors, including price, allergies, convenience and what our friends and family eat.

Some people opt for going on diets, which may lead to weight loss, but involve cutting out entire food groups that are important for the brain. While theres some evidence that ketogenic diets (low carb), for example, have beneficial affects on the immune system and mental health, it does seem that balanced diets, such as the Mediterranean diet, is best for overall brain health and cognition.

It is clear that adopting a healthy balanced diet and doing exercise can be good for our brains. But for many people, this is easier said than done, especially if their current food preferences are for very sweet or high fat foods.

However, food preferences arent destiny. For example, if you reduce your sugar and fat intake slowly and maintain it at a very low level over a number of months, you will actually begin to prefer that type of food.

Establishing healthy food preferences and an active lifestyle early in childhood is vital. Other important techniques are to eat slowly, pay attention to what you eat and enjoy it, rather than finishing a sandwich on the go or while looking at your mobile screen.

It takes time for your brain to register that you are full. For example, it has been shown that consumers generally eat more when watching television, listening to music, or in the presence of others, because the distraction decreases our reliance on internal satiety signals.

Social support from friends has also been shown to encourage adherence to healthy eating habits, as has cognitive behavioural therapy. Distraction is another excellent technique literally anything you like to do (that isnt eating) could help.

One interesting survey study found that how you set your priorities affects your food choices. If you are keen to remain healthy and to have a physically fit appearance, you will choose healthy foods.

We live in tough economic times. Socioeconomic status shouldnt limit dietary choices, though this seems to currently be the case. Clearly, governments have an important duty to prioritise affordable healthy eating options. This will help many of us choose a healthy diet for either health reasons, reduced food prices, or both.

Now that we know that the food we eat can actually affect our brains and how well we perform cognitively, having a healthy balanced diet is more important than ever.

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How food preferences are linked to cognition and brain health and why a balanced diet is superior - The Conversation

Having an egg-heavy diet may not impact cholesterol levels as much as once thought, new research shows.

Preliminary results from a new study show that people who ate 12 or more fortified eggs a week had similar cholesterol levels to those who didnt eat eggs at all. The study will be presented at the American College of Cardiologys Annual Scientific Session on April 6 in Atlanta, Georgia.

Eggs have notoriously received a bad rap due to concerns that they may raise cholesterol levels or worsen heart health. The new research, however, may provide some reassurance that eating eggs may be OK, even for a more high-risk group of people.

There has been a lot of controversy around how eggs, a food rich in cholesterol, but also protein, can affect cardiovascular health, Fatima Rodriguez, MD, MPH, associate professor of cardiovascular medicine at Stanford University, told Health. The question on the health effects of eating large amounts of eggs remains unanswered and this small study gives some insight that can be further studied in a larger study with blinded controls.

Heres what you need to know about the newest research on eggs, how they may or may not impact cholesterol levels, and how they can be part of a healthy diet, even for those paying special attention to cardiovascular health.

For the study, funded by Eggland's Best, one of the largest egg producers in the U.S., researchers assessed the effects of consuming a diet high in fortified eggs as compared to a non-egg diet on cardiovascular biomarkers like cholesterol, inflammatory biomarkers, micronutrient levels, and many other endpoints.

Fortified eggs are eggs that have added nutrients like vitamin D, selenium, vitamin B2, 5, and 12, and omega-3 fatty acids. This is a common practice that is done in order to increase a food items nutritional value.

140 participants enrolled in the study and were randomized into two groupsthe fortified eggs group, which consumed 12 or more fortified eggs a week, and the non-egg diet group, which consumed 2 eggs or fewer per week. Participants were allowed to prepare the eggs in whatever manner they preferred.

All of the participants in the study were over 50 years old, and all had experienced one previous cardiovascular event or had at least two cardiovascular risk factors. Twenty-seven percent of the participants were Black and 24% had diabetes.

Participants had in-person appointments at one month and after four months to assess their vital signs and blood cholesterol levels. Researchers also performed phone check-ins throughout the study to monitor egg consumption.

Researchers looked at the levels of HDL-cholesterol (good cholesterol) and LDL-cholesterol (bad cholesterol), of participants divided into the two groups at the beginning of the study and again after four months.

Results after a four-month follow-up showed that levels of HDL- and LDL-cholesterol were similar between both study groups. Results showed a small reduction of HDL- and LDL-cholesterol in the fortified egg group versus the non-egg diet group, but these changes were not statistically significant.

These results suggest that eating 12 or more fortified eggs each week had no negative effects on blood cholesterol.

This is what is known as a neutral study, a study that shows there is no statistically significant difference between the study groups. This means that, while there is no evidence of harm, there is no evidence of benefit either as it relates to changes in HDL- and LDL-cholesterol levels.

Study results also showed that blood levels of high-sensitivity troponin (a marker of heart damage) decreased slightly in the fortified egg group, and levels of vitamin B increased slightly.

In this small single-center study, eating more than 12 fortified eggs per week did not change blood cholesterol levels in a clinically meaningful way after four months, said Rodriguez. As physicians, our patients may ask us if its okay to eat eggs, and this study lends some evidence that this amount of egg consumption may be ok.

While the data provides some evidence suggesting that the consumption of 12 or more eggs did not have negative effects on blood cholesterol, experts suggest results should be taken with some caution.

The small study was a single-center trial, meaning it was conducted according to a single protocol at a single site. The study was also small and relied on patients self-reporting their egg consumption and other dietary patterns. Additionally, patients knew which group they were in (the egg-eating or non-egg-eating group), which could have influenced their health behaviors.

All of these factors make it difficult to draw strong conclusions from this study, according to Matthew Tomey, MD, a cardiologist and assistant professor of medicine at the Icahn School of Medicine at Mount Sinai.

While I agree that the data shared do not provide evidence of harm with eating more eggs, I might stop short of citing the present study as sufficient reassurance of the absence of harm, Tomey told Health.

Information provided about the study also does not go into details regarding the participants diets outside of their egg consumption, including whether they ate fewer overall calories or consumed less saturated fat or if these results apply to non-fortified eggs, according to Martha Gulati, MD, professor of cardiology and director of preventive cardiology at Cedars-Sinai.

Experts are also interested in knowing more about the long-term cardiovascular effects of fortified egg consumption. Four months is a good follow-up period, but I would want a longer study. Hopefully, they have food diaries on participants that will be analyzed, and perhaps this study will have a long follow-up to assess for [cardiovascular] outcomes, said Gulati.

Though the studys results suggest that egg consumption does not impact cholesterol as much as we once thought, when it comes to diet and cholesterol, it is the entirety of ones diet that ultimately determines heart health.

Nutrition is complicated and we need to be careful about looking at any one food in isolation, said Tomey. The impact of our diet on our health is a product of the totality of our food choices. When we avoid one food, the question comes, how are we replacing it in our diet?

I think dietary guidance is always a bit difficult, added Gulati. It is never one food that causes heart disease, it is the entire diet and the total saturated fat.

As for whether eggs are a safe addition to a daily diet, experts agree that the answer is yesin moderation and as long as the diet is balanced overall.

Eggs are so commonly part of the American diet, and people want to know if they can eat eggs. It is a common clinical question posed to me, said Gulati. My answer is always this: You can consume eggs in moderation, but I need to know more about your diet and if you consume other sources of saturated fats. Because ultimately it is the total saturated fat consumption that will affect your LDL and increase the risk for atherosclerosis.

For people who are looking to make a change to their diet, Tomey said its more important to zoom out and look at the big picture rather than focusing on one ingredient. I would encourage anyone considering a dietary change for health promotion, he said, to evaluate the diet holistically.

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Study: Eating More Than 12 Eggs a Week May Not Impact Cholesterol Levels - Health.com

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