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Making some small changes and substitutions every day can be all it takes to make you feel better minus the guilt, diets and deprivation.

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As a new year arrives, so too does much interest in all things diet and health and undoing the overindulgence of the previous six weeks. While you may feel compelled to invest in an expensive detox program or juice cleanse, the reality is that it is our daily food habits that have the greatest effect on our weight and metabolism.

For this reason, if you would like to feel a little better, and even drop a couple of kilos, the best thing you can do is consider the daily changes you can make that will significantly impact your overall calorie and macronutrient intake, minus the diets, deprivation and feelings of guilt.

If your morning brew is a piccolo or shot of espresso or two, enjoy. But if your go-to order is multiple milk-based coffees consumed in place of a balanced breakfast, there may be a better way to get your caffeine. While coffee itself does not contain many calories, large serves of milk significantly increase our sugar intake. While the sugars in milk are naturally occurring, they do add up, especially if you enjoy a large latte a couple of times every day. For plant-milk fans, barista-made coffee tends to be higher in fats and sugars than unsweetened milk varieties you may find in supermarkets.

Solution: Stick to espresso or small milk-based coffees, and enjoy one or two each day with a meal, not as a meal replacement.

Long gone are the days when everyone ate breakfast at home first thing, before taking a break at 12pm for lunch, followed by dinner at 6pm sharp. Nowadays, breakfast is often skipped or replaced with coffee, lunch is pushed back until mid-afternoon, and dinner may not be enjoyed until 8pm or even 9pm, after long work days, going to the gym and running kids to activities. The issue with consuming more calories in the second half of the day is that we are not only more vulnerable to digestive discomfort at night, but we also regularly fail to wake up hungry the next morning. Over time this can leave us in a weight-gain cycle, as the body is programmed according to circadian rhythm and more likely to store fuel at night.

Solution: Aim for at least 12 hours overnight without food by consuming breakfast by 8am and lunch by 1pm. If you tend to have dinner later in the evening, try to have a lighter meal.

When was the last time your plate was half filled with salad or vegetables? For many people, probably quite a while. Most of the space on our plate is usually taken up with meat and carbs such as rice or pasta, alongside a token vegetable or two. The easiest and most powerful way you can improve your overall nutrient intake and support weight control is to load up any meal with two to three cups of salad or vegetables. Not only will you eat fewer calories overall, but you will consume significantly more fibre and vitamins, which support digestive health and help you feel better every day.

Solution: Add dressings, roasted vegies and flavoursome sauces to your salads and vegetable dishes to make them more delicious and appealing.

While its important to bump up your intake of vegetables and salad, dont ditch the protein altogether. For those of us moving into our 40s and 50s, research increasingly shows that an adequate intake of protein is extremely important. Eating enough protein not only helps prevent muscle mass losses and reductions in metabolic rate, it also helps optimise the intake of key nutrients including iron and calcium, and buffers the need for fuel from carbohydrates. Ideally, adults need at least one gram of protein per kilo of body weight each day, which many of us fall far short of thanks to our carbohydrate-heavy meals and snacks. To tick the box on your daily protein intake, make it a priority to include a protein-rich food such as meat, chicken, fish, eggs or dairy at each of your meals and snacks, and notice how much more satisfied you feel in between meals.

Solution: Focus on protein-rich snack foods such as yoghurt, nuts, tuna, salmon and protein-based bars.

There are plenty of fasting regimens that encourage low-calorie days or reducing the number of meals consumed each day, and while these may work for some, there is just as much benefit in proactively including a lighter, lower-calorie day each week to help buffer the higher calorie days most of us frequently enjoy. Here, eating lower-calorie foods such as salads, vegetable-based meals and even a shake is an easy way to reduce your overall calorie intake to help counter overindulgence, without skipping meals or being overly restrictive.

Solution: Get into the habit of eating lightly one day each week, with a focus on soups, salads, white fish and fruit to load up key nutrients and get back in touch with your natural hunger after periods of overeating.

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Originally posted here:
Five simple diet changes that will make a big difference to your health in 2024 - Sydney Morning Herald

Jillian Michaels has been helping people achieve their fitness goals for over 30 years and shes spilling her secrets for success with Us Weekly.

The bottom line is, you really kind of need all [different types of workouts] and you want to try to incorporate [them] all, Michaels, 49, told Us exclusively while promoting her line of iTOUCH Wearables. The most important thing [is] it doesnt have to be perfect.

After becoming certified as a personal trainer and opening her Beverly Hills sports medicine facility in 2002, Michaels rose to fame as a trainer on the reality series The Biggest Loser. Throughout her decades working in the wellness industry, Michaels has become a firm believer that theres no such thing as the best type of workout.

When it comes to different types of training, whether its strength training, cardiovascular conditioning, HIIT training, theyre all important, she told Us. Its kind of like saying, Whats more important, Vitamin C or Vitamin D? So, you dont need to be overwhelmed.

Friendship and fitness! Celebs are just likeUs theyd rather stay in shape with the help of their friends or significant others. Whether its assuming the downward dog position, hitting the pavement or lifting weights, stars enjoy shedding pounds with their famous acquaintances by their side. Reese Witherspoon, for example, goes on hikes with her []

Recovery is nearly as important as the exercise itself. The reality is that when were sore after a workout, whats going on is we have these micro-tears in the muscle, and thats a good thing, Michaels explained. When youre sore, you really want to drink a lot of water. Being hydrated, getting your sleep for recovery, and doing some light cardio activity is going to heal you more quickly.

Most importantly, Michaels warned against overtraining muscles. Dont go train that same muscle again, because then those little mico-tears can become a little bit bigger, and then you get into over-training, she said. Recovery is really important, and that comes with rest.

Drama, drama, drama! Jillian Michaels is not afraid to speak her mind, no matter what the topic, resulting in many feuds with health professionals and celebrities over the years. The former Biggest Loser star has publicly called out Andy Cohen, Lizzo and Teddi Mellencamp for their differing opinions and questioned fitness trends and weight []

While fasting before a workout might be trendy, Michaels isnt convinced. Depending on your fitness goals, the reality is that you should probably eat a little something before you go to the gym, she told Us. Based on everything Ive read, and everything Ive experienced doing this since I was 17 years old, [fasted workouts] are less effective. When you have blood sugar available, it gives you more power.

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Michaels noted that the key is not to overthink it when it comes to nutrition, but eating a balanced meal or snack at least an hour before hitting the gym can provide a valuable burst of energy. She typically enjoys a protein shake, yogurt parfait or peanut butter and banana whole grain toast.

With reporting by Christina Garibaldi

See original here:
Jillian Michaels Reveals Her Fitness Secrets: From Diet to Recovery - Us Weekly

Over the past few months, Ive had some time away from the computer and have taken several very long plane trips and some shorter car rides, which means a bit more reading, TV & movie watching, and podcast listening than usual. Oh, and holiday movies.

But the main story is how many things Im currently in the midst of but havent finished: the latest season of the Great British Bake Off, season 3 of The Great, season 4 of For All Mankind, season 2 of Reservation Dogs, season 2 of The Gilded Age, the Big Dig podcast, On the Shortness of Life by Seneca, Excellent Advice for Living: Wisdom I Wish Id Known Earlier by Kevin Kelly, and Ive just dipped a toe into Craig Mods Things Become Other Things. Thats five TV shows, one podcast, and three books. Im looking forward to tackling some of that (and maybe a new Star Trek series) over the upcoming holiday weekend.

Anyway, heres my recent media diet a roundup of what Ive been reading, watching, listening to, and experiencing over the past few months.

The Killer. The excellent Michael Fassbender portrays a solitary, bored, and comfortable killer for hire who has a bit of a midlife crisis in fast forward when a job goes wrong. (A-)

Fortnite OG. I started playing Fortnite in earnest during Chapter 3, so it was fun to go back to Chapter 1 to see how the game worked back then. (B+)

Northern Thailand Walk and Talk. Im going to write more soon but this was one of the best things Ive ever done. (A+)

Edge of Tomorrow. Speaking of video games Still love this under-appreciated film, despite a third act that falls a tiny bit flat. (A)

The Vaster Wilds by Lauren Groff. I did not enjoy this quite as much as Matrix especially the last third but Groff is one hell of a writer. (B+)

New Blue Sun. Good on Andr 3000 for not doing the expected thing and instead releasing an instrumental album on which he plays the flute. (A-)

Songs of Silence. I cant remember who clued me into this lovely instrumental album by Vince Clarke (Erasure, Depeche Mode), but its been heavily in the rotation lately. (B+)

Trifecta. A.L.I.S.O.N.s Deep Space Archives is a favorite chill work album for me and this one is nearly as good. (B+)

The Hunger Games: The Ballad of Songbirds and Snakes. Entertaining but lacks the zip and coherence of the first film. (B)

Shoulda Been Dead. I had no idea that Kevin Kelly appeared on an early episode of This American Life until someone mentioned it offhand on our Thailand walk. What a storylisten all the way to the end. (A)

Train Dreams by Denis Johnson. Oh the writing here is exquisite. (A)

Avengers: Infinity War & Avengers: Endgame. These are endlessly rewatchable for me. (A)

Elemental. Good but not great Pixar. (B)

The Wrong Trousers. I watched this with my 16-year-old son, who hadnt seen it in like 9 or 10 years. We both loved it it still has one of the best action movie sequences ever. (A+)

The Mountain in the Sea by Ray Nayler. Are AGI robots intelligent? Are octopuses? Are humans? This novel plays entertainingly with these ideas. (A-)

Myeongdong Kyoja. I stumbled upon this place, extremely cold and hungry, and after a brief wait in line, I was conducted to an open seat by the no-nonsense hostess running the dining room. The menu only has four items, conveniently pictured on the wall I got the kalguksu and mandu. The hostess took my order and then, glancing at my frozen hands, reached down and briefly gave one of them a squeeze, accompanied by a concerned look that lasted barely half a second before she returned to bustling around the room. A delicious meal and a welcome moment of humanity in an unfamiliar land. (A)

Vagabonding: An Uncommon Guide to the Art of Long-Term World Travel by Rolf Potts. This made me want to give notice to my landlord and take off for somewhere else. (A-)

Barbie. Second viewing. Entertaining and funny, but this is a movie that has Something To Say and I still cant figure out what that is. (B+)

Emily the Criminal. There were a few hiccups here and there, but I largely enjoyed this Aubrey Plaza vehicle. (A-)

Midnight in Paris. Not going to recommend a Woody Allen movie these days, but this is one of my comfort movies I watch it every few months and love every second of it. (A)

Gran Turismo. Extremely predictable; they could have done more with this. (B)

The Rey/Ren Star Wars trilogy. I have lost any ability to determine if any of these movies are actually good I just like them. (B+)

Loki (season two). This was kind of all over the place for me but finished pretty strong. Glorious purpose indeed. (B)

Die Hard. Still great. (A)

Home Alone. First time rewatching this in at least a decade? This movie would have worked just as well if Kevin were 15% less annoying. (B+)

The Grinch. My original review stands: I wasnt expecting to sympathize so much with The Grinch here. The social safety net constructed by the upper middle class Whos totally failed the most vulnerable member of their society in a particularly heartless way. Those Whos kinda had it coming. (B+)

Past installments of my media diet are available here. What good things have you watched, read, or listened to lately?

See more here:
My Recent Media Diet, the End of 2023 Edition - kottke.org

The Greek diet is well-known around the world for ensuring longevity and Buettner says that eating like an Ikarian is the purest form of the Mediterranean diet. The local diet is unique from other Greek, Italian, and nearby islandsbecause of its focus on beans and legumesespecially chickpeas and lentilsand wild greens, he says.

There are nine healthy Greek foods considered staples in the Ikarian diet, and if your goal is to live a long life, below are the ingredients to add to your dishes that can help you reach that century!

WILD GREENS (XORTA)

Seasonal Xorta, which are grown in most Ikarian gardens, provides the purest form of the Mediterranean diet in the world, says Buettner. Wild greens are extremely high in antioxidants, with a study showing that they contain more antioxidants than blueberries. If you dont live in Greece, you can still enjoy Xorta, as you can use almost any leafy green vegetable you can get your hands on, including endive, dandelion (Radikia), spinach, purslane, beetroot leaves, chicory or amaranth (Vlita).

All these leafy greens are packed with vitamins and minerals as they are high in vitamin K, vitamin A, vitamin C, fibre, and potassium, plus low in calories.

OLIVE OIL

Greek Olive oil is packed with essential vitamins and minerals, especially vitamin K and vitamin E. It also contains calcium, iron, sodium, and potassium. Worldwide studies have linked the consumption of olive oil with health benefits, such as a heightened immune system, anti-inflammatory properties, and protection against Alzheimers. Specifically, Greek extra virgin olive oil, compared with other olive oils on the market, has the lowest acidity (approximately 0.5%), way below the minimum 0.9% set by the EU and US authorities. Consuming Greek olive oil is one of the best products you can add to your diet in order to gain major health benefits.

Ikarians use olive oil for dressing their salads and vegetables as well as for cooking.

POTATOES

Potatoes are high infiber,potassium,vitamin C, andvitamin B6 content and coupled with its lack of cholesterol, all support heart health. Potatoes contain significant amounts offiber.Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease. Ikarians use potatoes for baking; they add them to their salads, and they are also great in soups.

BLACK-EYED PEAS

The flavonoids in beans may help reduce heart disease and cancer risk. Phytosterols, also in legumes, help reduce blood cholesterol levels.Black-eyed peas provide a number of nutrients, are a rich source of fiber and can be used in a number of recipes. For vegetarians, such beans can provide a needed source of iron. Black-eyed peas are made in soup and salad form.

MEDITERRANEAN HERBS

Most herb lovers agree Greek Oregano is the most flavoursome and, without a doubt, one of the best herbs in the world. Oregano grows practically everywhere in Greece, and whether fresh or dried, it addsbeneficial propertiesalong with its characteristic fragrance and flavours to many dishes. Oregano, rosemary, sage, thyme, basil, and parsley are linked to lowering inflammation. One thats especially powerful isgarlic, which Ikarians love and add to many of their cooked and raw dishes!

LEMONS

Whether you add slices to your water or use citrus fruit to brighten up your meals,lemon revs up your metabolism, helps with digestion and ishigh in calcium, potassium, and vitamin C.

CHICKPEAS

Chickpeas are a Greek staple and loaded with benefits, including being a fibre- and protein-rich alternative to meat. They are made in soup and salad forms.

GREEK COFFEE

Worldwide studies throughout the years have shown that Greek coffee has major health benefits, going as far as to say that drinking a cup of Elliniko kafe a day can increase your lifespan! Boiled Greek type of coffee, which is rich in polyphenols and antioxidants and contains only a moderate amount of caffeine, seems to gather benefits compared to other coffee beverages, says University of Athens professor and study leader Gerasimos Siasos.

According to many studies, Greek coffee can reduce the risk of premature death. For instance, experts found that people on the island of Ikaria, who drink boiled Greek coffee at least once per day, have better cardiovascular health than others, with most locals living beyond 90 years of age.

HONEY

Greek honey is one of the most nutritional, natural foods, filled with vitamins, minerals, and antioxidants. Honey contains anti-bacterial, anti-viral and anti-fungal substances and has been used for centuries as a treatment for sore throats, coughs, minor burns, cuts and other bacterial infections.

Studies show that honey is one of the easiest foods to digest and is known for its cancer-fighting properties (rich in phenolic compounds). It also aids in preventing osteoporosis.

Read more from the original source:
How An Ikarian Diet Can Help You Live To 100 - GreekCityTimes.com

At a Glance

Half of all Americans have high blood pressure, or hypertension. Blood pressure is considered high when systolic readings (the top number, the pressure when blood is pumped out of the heart) are consistently over 130 mm Hg or diastolic readings (the bottom number, between heartbeats when the heart is filling with blood) are 80 mm Hg or higher.

Although sodium is crucial to the human body, too much contributes to high blood pressure. The sensitivity of blood pressure to sodium, however, varies from person to person. This makes it difficult to determine what counts as a healthy amount of sodium in someones diet. Also, most studies of low-sodium diets have excluded people taking blood pressure-lowering medications. So, it isnt clear how much reducing sodium intake would affect people taking these medications.

An NIH-funded research team led by Dr. Deepak Gupta at Vanderbilt University Medical Center studied the effect of dietary sodium on blood pressure in 213 people, ages 50-75 (65% women and 64% Black). Participantswith both normal and high blood pressures were enrolled between April 2021 and February 2023 in Chicago, Illinois and Birmingham, Alabama. Some were taking medication to control their high blood pressure.

The participants were randomly assigned to a high- or low-sodium diet for a week. Those on the high-sodium diet added 2,200 mg of sodium per day to their usual diets. Those on the low-sodium diet were provided with a weeks worth of low-sodium meals, snacks, and beverages. The diet provided an average of 500 mg of sodium per day.

The researchers measured participants blood pressures after a week. Then the participants switched to the other diet for a week, and their blood pressures were measured again. Blood pressures were averages of measurements taken over 24 hours during normal daily activities. The results appeared in JAMA on November 11, 2023.

Nearly 75% of participants had lower systolic blood pressure on the low-sodium diet than on the high-sodium diet, with an average drop of 7 mm Hg. Compared with their usual diets, 72% of the participants had lower systolic blood pressure on the low-sodium diet, with an average drop of 6 mm Hg. The effect of dietary sodium didnt depend on whether a person had high blood pressure to begin with. It also wasnt affected by whether they were on medication for high blood pressure.

These reductions in blood pressure could have significant health benefits. The findings support lowering dietary sodium to reduce blood pressure. The effect of the low-sodium diet was like that of a common first-line medication for high blood pressure. The results also suggest that less sodium could help a wide range of people, including those who are already taking blood pressure-lowering medications.

Just as any physical activity is better than none for most people, any sodium reduction from the current usual diet is likely better than none, Gupta says.

by Brian Doctrow, Ph.D.

References:Effect of Dietary Sodium on Blood Pressure: A Crossover Trial. Gupta DK, Lewis CE, Varady KA, Su YR, Madhur MS, Lackland DT, Reis JP, Wang TJ, Lloyd-Jones DM, Allen NB. JAMA. 2023 Nov 11:e2323651. doi: 10.1001/jama.2023.23651. Online ahead of print. PMID:37950918.

Funding:NIHs National Heart, Lung, and Blood Institute (NHLBI), National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), National Cancer Institute (NCI), and National Center for Advancing Translational Sciences (NCATS); American Heart Association.

View post:
Lower sodium could reduce blood pressure in most people - National Institutes of Health (.gov)

In the realm of Alzheimers disease research, a significant milestone has been achieved with the publication of a detailed study titled Diets Role in Modifying Risk of Alzheimers Disease: History and Present Understanding.

This comprehensive review sheds light on how dietary choices influence the risk of developing Alzheimers disease, offering valuable insights for both the public and healthcare professionals.

The study meticulously examines the connection between diet and Alzheimers risk. It highlights the benefits of plant-based diets, like the Mediterranean diet and traditional diets in China, Japan, and India. These diets, in contrast to the Western diet, have been shown to significantly reduce the risk of Alzheimers.

A disturbing trend is noted where countries transitioning to a Western diet see an increase in Alzheimers rates. This diet, characterized by high consumption of saturated fats, red meat, processed meats, and ultra-processed foods high in sugar and refined grains, is identified as a key risk factor.

The study emphasizes the role of meat, especially red meat, in elevating dementia risk through various factors like inflammation, insulin resistance, and oxidative stress. This correlation is a critical finding, shedding light on specific dietary elements that contribute to Alzheimers risk.

Conversely, the study outlines several foods that offer protection against Alzheimers disease. These include green leafy vegetables, colorful fruits, legumes, nuts, omega-3 fatty acids, and whole grains. These foods are rich in anti-inflammatory components and antioxidants, which are vital in warding off dementia.

The review also cautions against ultra-processed foods, which not only increase the risk of obesity and diabetes but also lack essential nutrients found in whole plant foods. These deficiencies contribute to a higher risk of Alzheimers.

Poverty emerges as a crucial factor in Alzheimers prevalence in the U.S. The affordability of ultra-processed foods and meat, compared to more nutritious options, perpetuates obesity and, consequently, a higher risk of Alzheimers.

Alarmingly, the study projects a 50% increase in Alzheimers rates in the U.S. by 2038, correlating with obesity trends. This estimate aligns closely with the Alzheimers Associations 2018 prediction of a 56% increase.

Edward Giovannucci, MD, ScD, Professor of Nutrition and Epidemiology at Harvard University, commends Grant and Blake for their comprehensive review. He notes, Evidence from diverse perspectives support that a diet that emphasizes fruits, vegetables, legumes, nuts, whole grains, andde-emphasizes meat, especially red meat, saturated fats, and ultra-processed foods is associated with lower risk of Alzheimers disease.

The research also delves into how dietary and lifestyle patterns linked to higher Alzheimers risk affect mechanisms like inflammation and insulin resistance. Giovannucci adds, Grant and Blake make a strong case that, while further research is needed to better understand the mechanisms, diet and lifestyle factors linked to diabetes, cardiovascular disease, and some cancers are likely to influence the risk of Alzheimers disease.

In summary, this study is a landmark in understanding the dietary factors influencing Alzheimers disease. It underscores the need for dietary and lifestyle changes to mitigate the risk of this debilitating condition. As Alzheimers rates continue to rise globally, this research provides crucial guidance for individuals and policy-makers aiming to reduce the prevalence of Alzheimers through informed dietary choices.

The full study was published in the journal of Alzheimers Disease.

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Read more from the original source:
Diet plays a major role in preventing Alzheimer's Disease - Earth.com

Nearly a million social media posts have helped spread misinformation about alternative proteins and vegan diets, according to a new report.

The analysis of 285 million social media posts identified around 948,000 containing misinformation, mostly on X (formerly known as Twitter). The posts sowed doubt about the benefits of plant-based food and helped to greenwash and health-wash meat and dairy products.

Most of the engagement with the content came through a handful of rightwing commentators and politicians. These include former Fox News host Tucker Carlson, senior editor of conservative news site the Daily Wire Cabot Philips, and author of The Carnivore Diet Shawn Baker.

Some of the posts are the work meat and dairy interests. We traced online attacks on alternative proteins and posts that exaggerate the benefits of meat and dairy directly to industry and its representatives, Maddy Haughton-Boakes, senior campaigner at Changing Markets Foundation, which produced the report, said in a statement.

Hundreds of millions of animals are killed for food everyday. Scientific evidence clearly shows that this enormous industry has a huge impact on the environment.

Meat and dairy production is the largest source of global methane emissions, accounting for 32 percent. Grazing land and growing feed crops for animals occupies 77 percent of global agricultural land. As a result, it is the biggest driver of habitat destruction.

Producing food sustainably requires a widespread shift to plant-based diets, particularly in high-income, high meat consumption countries. But the Changing Markets report shows that social media is a hotbed of denial of this fact.

The majority of the misinformation posts (78 percent) pushed narratives that disparage vegan diets and plant-based alternatives to animal products. One narrative is that alternative protein products are unhealthy or have a worse environmental and climate impact.

Posts also sowed doubt about the scientific evidence for meat and dairys environmental harms. Almost half the posts linked dietary change to conspiracy theories claiming that climate action and dietary change are part of a plan by the global elite to weaken humanity and maintain control.

The remaining 22 percent of posts analyzed promoted animal products as healthy and environmentally friendly. They exaggerate meats health benefits and claim it is nutritionally superior to plant proteins.

But studies show that whole foods plant-based diets are healthy and reduce the risks of various diseases, including some types of cancer and heart disease. Meanwhile, eating red and processed meat has been linked to increased risks of such diseases.

Greenwashing posts pushed the idea that cows can be carbon neutral through being grazed regeneratively. Regenerative grazing proponents claim that it can sequester enough carbon in soils to offset methane emissions from cattle. But the evidence shows this is not true, including a new paper in Nature.

Changing Markets had expected to find more posts promoting meat and dairy. It was surprising to see the focus being so much on attacking plant-based alternatives, Haughton-Boakes told Plant Based News. [P]lant-based alternatives are seen as not only a rival to conventional meat and dairy but have become a focal point for misinfluencers seeking to challenge progress on climate change as well as social shifts labelled as woke.

Haughton-Boakes added that many of the narratives they found use alternative proteins as a symbol of the climate hoax' and an attack on personal freedoms and masculinity.

The meat and dairy industries are already actively trying to downplay their impact on the climate and environment. They also promote their products as essential for a healthy diet.

A Guardian investigation revealed that the US beef industry is building an army of influencers and citizen activists to counteract the science on the issue. Meanwhile, there is a pro-meat communications project run by Frank Mitloehner at the University of California, Davis, which receives meat industry funding. His research is often cited in misinformation posts.

The report found that a number of misinfluencers willingly disseminate industry messaging and amplify misinformation. Just 50 social media accounts are particularly influential in that regard. They tend to hold apparent positions of professional influence such as being doctors or media personalities.

Figures such as Shawn Baker, Tucker Carlson, Dr Loupis, and Cabot Philips are prolific producers of posts disparaging alternative proteins. Many of them are associated with alt-right ideologies and promote conspiracy theories.

Some of those that push the disparaging narratives also engage in health-washing and greenwashing of meat and dairy, the report said. The accounts that focus on this kind of messaging are less likely to post conspiracy theories, according to the report. Instead they exaggerate meat and dairys health benefits while ignoring any health risks associated with them.

The report notes that it isnt possible to prove how much the misinformation on social media influences political decisions. But it warns that it is contributing to a general inertia against regulating big meat and dairy for their outsized climate and wider environmental impact.

It cites several examples of governments apparently leaning into the polarizing and misleading debates on animal products and alternative proteins. One is UK Prime Minister Rishi Sunak announcing he was scrapping a non-existent meat tax. Another is Italys recent ban on cell-cultured meat. Meanwhile, the Netherlands has recently seen political wins for the far-right, which embraces conspiracy theories relating to efforts to tackle the countrys nitrogen crisis by cutting farmed animal numbers.

Originally posted here:
Misinformation Against Plant-Based Diets Rife On Social Media, Says New Report - Plant Based News

News outlets have reported that one week of reducing your salt intake by one teaspoon a day can lower your blood pressure as much as medication. We go behind the headlines to check the claims.

Published 5 December 2023

Recent research published in the Journal of the American Medical Association (JAMA)found that people following a low-salt diet for just one week may experience a significant reduction in blood pressure compared to a high-salt diet.

Researchers from Vanderbilt University Medical Center (VUMC), Tennessee, studied 213 people aged 50 to 75 living in Chicago, Illinois, and Birmingham, Alabama. Most of those taking part had a history of high blood pressure (hypertension), ranging from treated and controlled to untreated and uncontrolled, and all participants were already eating a high sodium diet.

They followed one of two diets for a week, with blood pressure measured before and after:

The participants then switched to the opposite diet for a further week.

After the first week, systolic blood pressure was on average 6 mmHg lower in people on the low sodium diet compared to when they followed their usual diet. This was true regardless of age, sex and ethnicity, as well as hypertension status and blood pressure medication use.

High blood pressure (hypertension) is a common and serious condition. It is linked to around half of all heart attacksand strokes, which can be life-threatening. High blood pressure is linked to a high salt intake and so UK dietary advice is not to eat more than 6 grams of saltper day to help reduce our risk. At the moment, most of us are eating more than this.

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Norrina Allen, co-principal investigator of the study and Professor of Preventive Medicine at Northwestern University, Feinberg School of Medicine, said: We found that 70-75% of all people, regardless of whether they are already on blood pressure medications or not, are likely to see a reduction in their blood pressure if they lower the sodium in their diet.

Deepak Gupta, MD, MSCI, Associate Professor of Medicine at VUMC and co-principal investigator, said: In the study, middle age to elderly participants reduced their salt intake by about one teaspoon a day compared with their usual diet. The result was a decline in systolic blood pressure by about 6 millimeters of mercury (mm Hg), which is comparable to the effect produced by a commonly used first-line medication for high blood pressure.

In order to live a healthy lifestyle, understanding what we eat has important health effects. Raised blood pressure contributes to one out of every eight deaths worldwide, Gupta explained. If people want to lower their blood pressure, attention to dietary sodium is one part of that.

The link between low salt intake and improved blood pressure is well documented. This study showed that the link remains even for those on blood pressure-lowering medications.

But the research had some limitations. It only included a small sample of 213 people from two US cities, making it difficult to extend the findings to other, larger populations. Another issue is that the researchers didnt follow people for very long, so we cant tell whether people would manage to follow the low-salt diet long term.

Finally, the researchers used urine samples to see if people were sticking to their assigned diet. In the low salt group, urine sodium levels were higher than expected. While this could mean participants werent following the low salt diet perfectly, it doesnt undermine the findings. If anything, it could mean the true effect of a low-salt diet is even greater.

In general, media outlets reported on the study faithfully without making exaggerated claims. For example, the headline appearing in The Daily Mail was: Reducing salt intake by one teaspoon a day lowers blood pressure the same amount as medication in just one week. Meanwhile, the Yahoo News headline was: Cutting back on salt can lower your blood pressure as much as common medications, study finds.

Later in the Yahoo article, one sentence reads: Cutting just a teaspoon of salt per day from your diet could lead to better heart health. This suggests that one teaspoon of salt is a small amount, when its actually about 6 grams. Considering most of us in the UK exceed the daily recommended limit of 6 grams per day, cutting down by a teaspoon might be harder than this is made to sound.

Cutting down on salt is one of the best changes you can make to your diet to reduce your risk of high blood pressure. It is encouraging to see that blood pressure can improve when people start cutting back on salt.

However, reducing our salt intake can be challenging. While we can be mindful of the amount we add to our food and cooking, the truth is that most of the salt we eat has already been added to many of the foods we buy. Asides from takeaways, ready meals and processed meats, salt is also added to everyday foods like bread and breakfast cereals. Check front of pack labels and try to choose foods that have a green traffic light for salt as often as you can.

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Can low-salt diets really cut blood pressure in just one week? - British Heart Foundation

Although people might not often talk about peeing-related problems, there are lots of common bladder health issues.

Incontinence (or leaky bladder) that accidentally loses urine when you dont want it to is the most common bladder issue in individuals, explainedDr. Fenwa Milhouse, a board-certified urologist and specialist in female pelvic medicine and reconstructive surgery. Frequent urination is also a very common complaint in individuals, and can be especially bothersome when this occurs at night or while sleeping.

Interstitial cystitis, also known as painful bladder syndrome, is a long-term condition that causes pain and discomfort in the bladder, which is often irritated, or in the pelvic area. Theres also a sensation of needing to pee often and urgently. When patients are experiencing overactive bladder or symptoms of interstitial cystitis/painful bladder syndrome, our first recommendation is to limit bladder irritants, Ackerman said.

The good news is that changing up your diet may reduce your issues. Often diet alone and elimination of bladder irritants will control the patients symptoms, Ackerman added.

Even if you have a healthy bladder, knowing what foods and drinks are irritants will be beneficial. Awareness of foods and beverages that can cause irritation can be helpful to prevent bladder symptoms for those that are not currently having concerns, saidAleece Fosnight, aboard-certified physician assistant specializing in womens health and urology.

Below, urologists and medical experts share the foods and drinks that you should limit or avoid for a healthy bladder.

Love your morning cup or three of coffee? You may rely on it to wake up and stay alert, but your bladder may not be so happy. Coffee contains a couple of irritants caffeine and acid.

The caffeine in coffee is a known diuretic, meaning it makes you produce more urine, increasing bladder frequency, Milhouse explained. Caffeine has also been observed to increase the urgency of urination, making it harder to control your bladder and more likely to have bladder leaks. Ackerman added that acidic foods and drinks can be irritating and also exacerbate these symptoms.

But if you dont want to give up your brew just yet, Milhouse said coffee and tea can be enjoyed in moderation. If you have no bladder issues, two 8-ounce cups of coffee or less is ideal, she said.

Those who already deal with pain or frequent urination might need to limit or eliminate coffee until symptoms subside. Avoiding coffee altogether may be necessary for some individuals who struggle with overactive bladder or bladder pain, Milhouse said.

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Do You Have Issues Peeing? These Foods And Drinks May Be To Blame. - BuzzFeed

Funn Media makes some of our favorite health and fitness-focused apps, such as WaterMinder and Calory. The latter of those two has received a nice update this week that adds one of its most-requested user features: support for tracking fasts.

For those unfamiliar, Calory is an iPhone and Apple Watch app that lets you count calories, track macros, and more. The focus is on making the process as simple and easy as possible, and this weeks addition of fasting support keeps in line with that focus.

Calorys implementation of fasting supports seeing your progress, Live Activities and Dynamic Island integration, push notifications, and more.

Do you fast? If so, you can now track your intermittent fasting with Calory! Once you are done with your last meal, start your fast with a simple tap.

When the fast is ongoing, you can monitor and see your time progress, see your current body status and how much time is remaining.

Set different fasting plans that suit your goals. See your fast status on the Lock Screen via Live Activity or add a Home Screen widget!

Calory is available on the App Store as a free download, with an in-app subscription that unlocks the entire set of features. The subscription costs $4.99 per month, $17.99 per year, or $29.99 for a lifetime unlock.

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Dynamic Island Diet: Calory app adds meal fasting feature with Live Activities and more - 9to5Mac

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