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Having trouble falling asleep? Staying asleep? Getting good sleep?

Your diet could be to blame.

A new study from the University of South Carolina, published recently in the journal Nutrients, found that those who ate more inflammatory foods slept worse than those who ate less of them.

Dr. Michael Wirthone of the studys lead authors, and an assistant professor of epidemiology and biostatistics at the universitys Arnold School of Public Healthtells Fortune hes looked at the role of inflammatory diets in a number of different groups: police officers, pregnant women, and men in general.

All such studies came to the same conclusion: When people move toward a more anti-inflammatory diet, they sleep better.

They dont necessarily sleep longer, Wirth cautions. But they spend more time in bed asleep, without waking up. And they get more quality sleep. It improves their sleep efficiency, he notes.

Why? High levels of inflammatory markers like interleukin 6 and tumor necrosis factor inhibit the natural rhythm of the sleep-wake cycle, Wirth says. If someones diet frequently contains inflammatory foods, you lose that natural rhythm.

His advice to those who want to improve their sleep via diet: Dont start drastic.

One thing I try not to do is say, Hey, take your diet and completely change everything about it, he says, adding that Americans, in particular, dont respond well to such demands on their freedom.

His suggestion instead: Start by adding just a couple of anti-inflammatory foods to your diet regularly.

Even smaller changes can make a difference, like adding spices, herbs, onions, and/or garlic to the dishes you had already planned to make. Spices and herbs in particular are some of the most anti-inflammatory foods on this planet, Wirth saysan effect opposite of what you might expect, given their zest and heat.

If you find yourself sleeping better and are looking to take things a step further, cut down on animal protein and foods that come in a box, Wirth recommends.

He references the notion of shopping on the outside of the store. If you stick to the parameters, youll encounter whats freshfruits, veggies, protein, dairy, and the likeand avoid processed foods chock full of unhealthy preservatives and additives.

If that seems too tall of an order, focus on snacks first, Wirth suggests, as theyre typically the main source of processed foods in a diet.

Other good foods to limit due to their inflammatory status: fried foods like fried chicken, and those laden with oil, like many pizzas.

Eliminating even one or two inflammatory foods from your diet will put your body on a path toward healing, Wirth advises. And you can expect to be paid in benefits both short- and long-term.

After two, three, four nights of really good sleep, youre going to start to see changes in alertness during the day, the ability to think on your feet, physically not being as tired, he says.

Further out, expect a reduction in risk for obesity, heart disease, cancer, and other maladies.

When inflammation disrupts the bodys natural circadian rhythm, more than just sleep is affected, Wirth cautions. So is everything from your bodys ability to fight off infection and digest your food, to prevent insulin resistance.

The good news: Small, positive diet choices can begin moving the needle backquickly.

Adds Wirth: Youre going to feel better, be able to think better, do things physically better.

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An inflammatory diet could be hurting your sleep. What foods to avoid (and which to indulge in) - Fortune

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Naima Moustaid-Moussa (left) and her husband, Hanna Moussa, with food they cooked for international students at Texas Tech University. (Photo courtesy of Naima Moustaid-Moussa)

You can find health advice almost anywhere these days. But finding reliable information and figuring out how to apply it can be overwhelming.

So to help sort things out, American Heart Association News is launching "The Experts Say" as a new series where specialists tell us how they apply what they've learned to their own lives.

Today's expert is Naima Moustaid-Moussa, Horn Distinguished Professor of Nutritional Sciences and director of the Obesity Research Institute at Texas Tech University in Lubbock. She talked about how her eating habits are shaped both by the flavorful foods she ate growing up and what she's learned as a scientist. Here are highlights from the conversation.

Is there a guiding principle behind what you eat?

There are two. One is culturally guided, and one is science-based.

I grew up in Morocco. We mostly ate fresh meats, fruits and vegetables. We'd go to the market and buy the fish. We always cooked with olive oil or argan oil. So I grew up eating what we call the Mediterranean diet. We didn't know it was called a Mediterranean diet at that time. It was just what we ate.

As I grew up, went to grad school in France and came to the U.S., I got more into science. And what we see is that if you're eating your fiber, your fruits, your vegetables, it will provide much of the vitamins and minerals that help promote a healthy lifestyle.

For example, I've always liked fish, even at a younger age, but knowing data on fish oil, I eat even more, and I made sure when my children were at home to provide diets containing fish and other nutrient-dense foods.

Especially prior to the pandemic, my husband and I have had parties for our lab and cook things we study. I do actually eat the foods we study. For example, I didn't eat tart cherries specifically when I was in Morocco, but I've been eating them more and looking for them when I shop since we've been doing research on them.

Tell us more about how where you grew up influences your food choices.

My parents did not have any education at all, but they have always insisted not only on us getting education, but also eating healthy. It was important to them that we ate fresh fruits and vegetables, and to not overeat. My father is 100 years old now. While he may have inherited some great genes, he was also physically active most of his life and was eating balanced diets.

The only canned food I had growing up was tomato paste. I'm not saying that all canned food is bad; as some canned veggies or fruits are great alternative for someone who cannot access readily fresh produce. But that's the only thing that was canned.

In most of our cooking we use ginger, coriander, parsley and saffron. In some, we use cumin as well. When you use this mixture, you don't need a lot of salt because you really have flavor and good taste.

Walk us through what you might eat in a typical day.

I'm a very-early-morning person. I wake up at 5 o'clock, sometimes earlier, and may have coffee and get a workout done before breakfast. Sometimes, I have breakfast first.

Breakfast is often a mix of Moroccan and Syrian foods (my husband is Syrian.) We use a spice mix called za'atar. It's basically a mix of thyme and some other herbs and roasted sesame seeds. We use that with olive oil and also fat-free Greek yogurt (we call it labneh) as a dip. We eat it with whole-wheat pita bread. And I would have on the side some olives not too many, because they can be very salty. And then we have some cucumbers, some tomatoes and sometimes arugula or lettuce with it. Sometimes we would add a couple of eggs as well, cooked plain or scrambled in olive oil and spices.

I usually have a light lunch, like a salad. I bring snacks with me. I like dried mangoes, dried figs, or fresh fruits, or dried vegetables. Sometimes, I take a walk around campus and grab a light lunch close by if I did not bring it from home.

My children are grown now and in college or working, but we used to have a family dinner with the kids. We would always have protein fish is a common one, or lean beef or chicken. We would have rice or bread, and a salad and other cooked veggies on the side.

My husband is an exceptional cook and would do most of the cooking. As an example of a side dish, he would brush okra with olive oil and put it in an air fryer, then make fresh tomato sauce and mix it together with spices to add flavor. He also makes Syrian salads such as tabbouleh.

Or we would have couscous, especially for parties. It is called "seven vegetable dish," made with eggplant, turnip, Brussel sprouts, carrots, tomatoes, squash and yellow and green zucchini, mixed with chickpeas. It's made in a double boiler. You have the vegetables in the bottom part, with the spices mentioned above plus fresh parsley and coriander, and tomato sauce. Then at the top, you steam the couscous over the vegetables. Sometimes we cook it with lamb or beef in addition to the veggies.

One dish I love is roasted saffron chicken. We use a lot of saffron, and saffron has a lot of health benefits.

I like desserts too, but mostly for the weekend or special occasions. We make or buy baklava filled with pistachios, walnuts or dates.

If someone wants to change their eating habits, what do you recommend?

Sometimes it's just portion size. That is a good place to start. Because even if you're eating healthy, but eating too much of everything, that's not good either.

Reduce a little at a time. Maybe rather than using big plates that we all use in the U.S., start with smaller plates. Then you can fit less food. One can also substitute cooking methods. Like instead of frying, you can bake or use an air fryer with small amounts of olive oil. This significantly reduces the fat calories.

What's your most essential nutrition advice?

A person has to really be convinced they want to make changes and understand why this is good for their own health. If they're not ready for it, no matter what you tell them, it's not going to happen. Family and friends' support is also important.

Once you are convinced that you want to change the way you eat, then it is important to set realistic goals and do it in small steps, while seeking both medical and dietitian advice, as every person may have different needs.

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The Tasmanian devil roams the island state of Australia as the apex predator of the land, feeding on whatever it pleases as the top dog -- or the top devil. But some of these marsupial scavengers could be starting to miss out on a few items from the menu.

According to a study led by UNSW Sydney, living in human-modified landscapes could be narrowing the diet of the Tasmanian devil. The research, published recently in Scientific Reports, suggests devils have access to vastly different cuisines depending on the type of environment they live in.

"We found Tasmanian devil populations had different levels of variation in their diet depending on their habitat," says Anna Lewis, a PhD candidate at UNSW Science and lead author of the study. "The more that habitat was impacted by humans, the more restrictive the diet became."

A previous study by the team found most devils are individual specialists, feeding on the same food items consistently over time. But human impacts could be influencing whether they have access to their favourite foods.

"How humans change the environment impacts the animals within them," says Professor Tracey Rogers, an ecologist at UNSW Science and senior author of the study. "Even small changes can have significant consequences for devils, so we need to be mindful of the consequences of our actions."

The devil is in the details

For the study, the researchers investigated the diets of devil populations across habitats of differing levels of disturbance, from cleared pasture to undisturbed rainforest. They did this by analysing chemical stamps called stable isotopes in whisker samples taken from Tasmanian devils in different environments.

"It's similar to how tree rings capture chemical signals about atmospheric elements over time. We're doing the same thing with the devils, matching up the biochemical signatures in the whiskers to the prey so we can learn more about what the devils are eating," Prof. Rogers says.

They found devils in human-impacted landscapes, such as cleared land and regenerated native forests, fed on the same food items, primarily medium-sized mammals. Meanwhile, in environments like rainforest areas, devils ate a broader range of prey and incorporated smaller animals, such as birds, into their diets.

"We found devils in heavily altered areas like cleared land fed on a smaller range of prey compared to populations living in ancient undisturbed regions, who had much more variety in their diet," Ms Lewis says. "They may be turning to human-derived sources of food, such as highway roadkill, which are more readily available."

Interestingly, devils living in regenerated native eucalypt forests also ate a smaller variety of food items. Comparatively, their diets were closer to the devils in cleared agricultural land than those from undisturbed forest regions.

"These regenerated forests not logged for many decades may look like natural landscapes to us, but the devils that live there have similar simple diets to the devils that live on cleared agricultural pastures," Prof. Rogers says.

"The regenerated land doesn't have the complex features such as tree hollows in large old trees to support diverse bird life and small mammals that the devil eats in the rainforest."

Restrictive diets could increase threat

Devils that all maintain the same diet run the risk of interacting more frequently around carcasses, which is of particular concern for spreading the highly contagious and fatal cancer, Devil Facial Tumour Disease (DFTD). The disease has already reduced local devil populations by 82 per cent and spread to most of Tasmania.

"The highest rate of cancer transmission other than during the mating season occurs when they're feeding around these large carcasses," Ms Lewis says. "So, there could be an increased chance for the disease to spread amongst devils, and the devils themselves are also at risk of being hit while feeding."

The researchers say the findings highlight the urgent need to protect what remains of untouched landscapes for both the devils and the species they eat.

"It's apparent there is much more diversity of species available in these old-growth forests, and the devils are shining a light on how vital these pristine areas are, and the urgent need to preserve what remains from the constant threat of clearing and mining," Prof. Rogers says.

In the next stage of the research, they hope to investigate the eating habits of devils in native grasslands to better inform conservation efforts across more habitats.

"By better understanding what is impacting devil diets, we can work to protect this iconic Australian animal and ensure their continued survival in the face of ongoing environmental change," Ms Lewis says.

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Diet alone cannot cure or treat endometriosis. However, dietary changes may assist in maintaining, treating, and recovering from the condition. Food can affect hormone levels, inflammation, and weight, all of which are factors that impact the progression and severity of endometriosis.

Foods rich in antioxidants and omega-3 fatty acids, such as fruits, vegetables, nuts, seeds, and fatty fish, can reduce inflammation, therefore, helping to reduce pain from endometriosis.

This article discusses dietary changes for endometriosis, foods that help to fight inflammation, when to seek medical help, and more.

Alexander Spatari / Getty Images

A nutritious eating plan is an important component of overall health and longevity. If you have endometriosis and are having trouble controlling your symptoms, adopting some dietary changes to reduce inflammation may help manage your pain.

In addition, changing your diet may increase your chances of getting pregnant if you're trying to conceive. However, results are very individual and will differ based on the stage and severity of your endometriosis.

Chronic pelvic and abdominal pain is a common symptom of endometriosis. Ongoing pain may mean you are experiencing a great deal of inflammation. Though changing your diet won't completely alleviate your symptoms, there is no harm in trying.

Some people with endometriosis have flare-ups before or during menstruation. Others experience symptoms constantly, randomly, or with changes, often increasing in frequency and worsening with time.

Changing your eating habits during these times may help, especially if you experience digestive problems like constipation. Increasing fiber and fluid intake can help treat constipation.

One study evaluated the effects of a Mediterranean-style diet in women with a previous laparoscopic diagnosis of endometriosis and postoperative endometriosis-associated pain.

Participants followed an eating plan that included fresh vegetables, fruit, white meat, fatty fish, soy products, magnesium-rich foods, and cold-pressed oils. They were asked to avoid sugary drinks, red meat, sweets, and animal fats. Researchers found significant improvements in the condition, including:

People with endometriosis are at increased risk of having problems with fertility. If you are trying to conceive, what you eat can positively impact your fertility.

Research shows eating a diet that includes low-mercury seafood about twice per week, whole grains, fruits, and vegetables may improve fertility in both men and women.

In addition, certain nutrients are required for a healthy pregnancy, including:

Endometriosis can cause endo lesions within the pelvis and other body parts outside the pelvis. Lesions are frequently found on the ovaries, ligaments, peritoneal surface, bowel, and bladder.

Although no specific endometriosis diet exists, certain foods high in antioxidants are encouraged to reduce inflammation. The Mediterranean diet has proved capable of decreasing markers of inflammation. This eating style consists of fruits, vegetables, legumes, whole grains, fatty fish, olive oil, nuts, and seeds while limiting trans fat, saturated fat, and sugary foods.

Foods that contain magnesium and zinc can help you reduce inflammation. Magnesium-rich foods include whole grains, legumes, nuts, seeds, dairy products, and green leafy vegetables. Meanwhile, oysters, beef, pumpkin seeds, eggs, dairy products, fortified breakfast cereals, oats, whole grains, and legumes contain zinc.

Endometriosis growth is stimulated by estrogen. Eating foods that help remove estrogen and prevent levels from getting too high may prove beneficial. Fiber-rich foods can help pull estrogen out of the body through bowel movements. Foods high in fiber include fruits, vegetables, whole grains, nuts, seeds, and legumes.

Foods with omega-3 fats help calm inflammation, which may reduce the severity of symptoms and potentially reduce the progression of endometriosis. Omega-3 fatty acids are found in fish, such as salmon, sardines, tuna and walnuts, flaxseeds, chia seeds, plant-based oils, and fortified foods.

One study linked a higher intake of dairy products, such as milk, yogurt, and cheese, to a lower risk of endometriosis. The association appeared greater when intake was more than three servings per day. Researchers believe this association may occur because these foods are rich in calcium, vitamin D, and magnesium.

It is important to speak to a healthcare provider before taking any supplements. You want to ensure that the supplements you are choosing do not interfere with any current medications you are taking, that they are from a reliable source, and that their dosages are not too high.

The type of supplements you choose will depend on what result you are looking to achieve. If you are trying to conceive, you should take a prenatal vitamin that contains folic acid and choline. Other supplements that may be recommended include zinc, magnesium, probiotics, vitamin C, vitamin D, quercetin, curcumin, vitamin E, and omega-3 fatty acids.

Research suggests that foods high in trans fat and sugar can increase inflammation. Higher intakes of trans fat have also been associated with a greater chance of developing endometriosis.

Foods high in trans fat include:

It doesn't mean you can never eat these foods again, but limiting your intake may help. It also opens up more room for other foods, such as fresh fruits and vegetables, which can be beneficial.

Phytoestrogens are naturally occurring estrogen-like compounds found in plants. Dietary sources of phytoestrogens are found in fruits, vegetables, spinach, sprouts, beans, cabbage, soybeans, grains, and oilseeds (such as flaxseed).There are different classes of phytoestrogens, including isoflavones, coumestans, lignans, and flavonoids.

The data on phytoestrogens and endometriosis is complex and inconsistent. Some research suggests that phytoestrogens can have an anti-estrogen effect and help reduce inflammation, while other research has found the opposite.

The complexity resides in how much estrogen a person has and the types and amounts of phytoestrogens consumed. Many studies are short and include animals, which makes it hard to formulate one answer. Researchers acknowledge the need for studies longer in duration.

Natural remedies, like complementary and alternative medicine (CAM), are interventions not part of standardized care. In treating endometriosis, these natural approaches may include:

Ask a healthcare provider if these approaches can help you.

Having meal ideas to work from can help you change your eating patterns. It can save you time, money, and stress. You don't need to eat precisely this way. Use these suggestions as a guide for planning and preparing meals rich in anti-inflammatory foods, fiber, and micronutrients:

Breakfast:

Lunch:

Dinner:

Snacks:

Working with a registered dietitian (RD) is important when creating an eating plan and making dietary changes while managing a condition. They can customize individualized eating by taking into consideration all of your personal needs, medical history, culture, and food preferences.

RDs can also examine your eating history to ensure an adequate intake of important vitamins and nutrients (protein, fat, and carbohydrates). They can assess if supplements are necessary and guide you on how to take them safely.

Changing your dietary habits may not cure endometriosis, but research shows that eating a diet rich in certain nutrients can help reduce inflammation. You don't have to overhaul your entire diet at once. Simply start by making small changes and see how you feel. If you need assistance, consider working with a dietitian who can customize a plan that suits your needs and goals.

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New research from the University of Missouri School of Medicine has established a link between western diets high in fat and sugar and the development of non-alcoholic fatty liver disease, the leading cause of chronic liver disease.

The research, based in the Roy Blunt NextGen Precision Health Building at MU, has identified the western diet-induced microbial and metabolic contributors to liver disease, advancing our understanding of the gut-liver axis, and in turn the development of dietary and microbial interventions for this global health threat.

"We're just beginning to understand how food and gut microbiota interact to produce metabolites that contribute to the development of liver disease," said co-principal investigator, Guangfu Li, PhD, DVM, associate professor in the department of surgery and Department of Molecular Microbiology and Immunology. "However, the specific bacteria and metabolites, as well as the underlying mechanisms were not well understood until now. This research is unlocking the how and why."

The gut and liver have a close anatomical and functional connection via the portal vein. Unhealthy diets change the gut microbiota, resulting in the production of pathogenic factors that impact the liver. By feeding mice foods high in fat and sugar, the research team discovered that the mice developed a gut bacteria called Blautia producta and a lipid that caused liver inflammation and fibrosis. That, in turn, caused the mice to develop non-alcoholic steatohepatitis or fatty liver disease, with similar features to the human disease.

"Fatty liver disease is a global health epidemic," said Kevin Staveley-O'Carroll, MD, PhD, professor in the department of surgery, one of the lead researchers. "Not only is it becoming the leading cause of liver cancer and cirrhosis, but many patients I see with other cancers have fatty liver disease and don't even know it. Often, this makes it impossible for them to undergo potentially curative surgery for their other cancers."

As part of this study, the researchers tested treating the mice with an antibiotic cocktail administered via drinking water. They found that the antibiotic treatment reduced liver inflammation and lipid accumulation, resulting in a reduction in fatty liver disease. These results suggest that antibiotic-induced changes in the gut microbiota can suppress inflammatory responses and liver fibrosis.

Li, Staveley-O'Carroll and fellow co-principal investigator R. Scott Rector, PhD, Director of NextGen Precision Health Building and Interim Senior Associate Dean for Research -- are part of NextGen Precision Health, an initiative to expand collaboration in personalized health care and the translation of interdisciplinary research for the benefit of society. The team recently received a $1.2 million grant from the National Institutes of Health to fund this ongoing research into the link between gut bacteria and liver disease.

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A FITNESS fan has revealed her go-to regimen for achieving the figure of her dreams.

She said her diet and exercise plan transformed her entire look.

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Daria (@yourfavegymbestie) shared a video of herself prior to the glow-up.

"Watch me transform my body like no other," she said.

She took off a waist trainer belt, pouring sweat from a clearly strenuous work out.

Next, she revealed chiseled abs and increased muscle definition.

The gym girl appeared to be more confident with her new physique as she posed for the camera.

"Fitness changes lives," she added in the caption.

She suggested following her fitness and nutrition coaching, linking a YouTube video of her dedicated regimen as well as her personalized training program.

In the video, Daria revealed that she hits the weights with a warm-up, followed by "slow and controlled" weight-lifting, and finishes off with "30 minutes of cardio on the StairMaster."

Her post-workout meal consisted of "chicken, asparagus, and sweet potato."

The video came as part of a popular trend of fitness influencers sharing how working out changed their lives.

Many gym-goers are sharing the power of exercise, even candidly documenting their glow-up.

Daria's video stunned viewers, who shared their thoughts on her transformation.

"Its not the sweat belt," one wrote. "You simply need to eat plenty of real whole foods, but in a calorie deficit and lift three to five days a week."

"This one," Daria replied. "The sweat belt simply gets rid of water retention put on throughout the day.

"Babes nutrition is [key] add in lifting and cardio and you're gold."

"Hard work and dedication ladies," another added. "So proud of you girl."

"Wow this is amazing," a third commented. "Youre inspiring."

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Im a gym girl my diet and exercise secrets transformed my body like no other, now Im sharing them... - The US Sun

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Food

Long lunch breaks, firm divisions between work and leisure and the occasional treat enchant food writer who swapped London for a village in southern France

Sun 19 Mar 2023 07.00 EDT

If I look out of my window at 4pm, winter and summer, in all weathers apart from horizontal rain, there will be a group of women sitting on the bench, sometimes on two benches. There might be half a dozen of them or more, ranging in age from their 60s to their 80s, possibly older. There are always at least a couple of little dogs, very occasionally a husband. In summer, when the windows are open, I can hear their laughter, and conversations I like to think theyve picked up every afternoon at four since they were girls. As futures go, this doesnt look like a bad one.

We moved to this village 17 months ago, swapping a terraced house in Hackney, east London, for a long-neglected one yes, that cliche in Marseillan on the tang de Thau, a saltwater lagoon in southern France that opens into the Mediterranean.

This month, two separate reports were published lauding the health-giving properties of the Mediterranean diet. The first appeared in the journal BMC Medicine, using data from more than 60,000 people. It stated that this diet traditionally rich in fruits and vegetables, grains, seafood, nuts and healthy fats could potentially lower the risk of dementia by almost a quarter.

The second, based on the work of a team at Sydney University and published in the journal Heart, stated that women who followed the Mediterranean diet could reduce the risk of early death by almost a quarter. Id tell the women on the benches but I think theyre too busy having a good time to care about the numbers.

Im a food writer, so one of the great draws of this corner of France is close proximity to wonderful ingredients. The tang produces 13,000 tonnes of oysters every year and 3,000 tonnes of mussels. In a village of 8,000 inhabitants, there are three greengrocers, four bakers, a large butcher and several small shops selling oysters, mussels, and fish from the lagoon.

Vines creep up to the edge of the village. When I walk my dogs through the fields each morning, chances are were weaving past the grapes I used to add to my Ocado order when I lived in London, in the form of bottles of picpoul.

As each month goes by, it takes me longer to walk around the Tuesday market. I know more people now and they know me. We talk about whats good last week, the first gariguette strawberries, prickly sea urchins, and bundles of asparagus, yours for only 14.99 (13).

Everyone is scandalised at the cost, sniffing that theyre from Spain, waiting for the French asparagus to come in and the price to come down. By late spring, well be eating it every day.

Then onwards to the summer, with its artichokes, peas and beans, tomatoes and aubergines, peaches, melons and cherries, the best grown nearby and picked when theyre perfectly ripe. And with every new season, I gather new recipes, from the greengrocer, a neighbour, the man in the wine shop, one of our builders.

Its not Mediterranean food, its just food. Its not a diet, its just how things are. People eat seasonally here, on the whole, not just because its better but because its cheaper. No ones measuring out their (local, organic) olive oil in joy-defying teaspoons or weighing their walnuts. Peoples diets contain leafy veg and oily fish, of course, but many people slice into rich cheeses most days, and invariably pair it with good glasses of red.

On Sundays, the queue to pick up cakes from the baker is long and sociable. Here, in this provincial corner of France at least, balance is everything. Pouring small pleasures into each day is admired, gluttony or excess is not.

Its about more than just food. Most businesses close at lunchtime for an hour, two hours, three, four. Im joking. No one closes for just an hour. After all these months, I still get confused about what time the local Spar (shelves of biscuits, cat food, pasta and washing up liquid, plus a 12th-century wine cave in the back), butcher, greengrocers and bakeries open after lunch.

Almost everything is closed on Sundays. The idea of spending time with your family and friends, or simply having time to yourself, is sacrosanct. Its frowned upon to contact people about work outside of normal work hours. These are a very boundaried people.

The climate helps. We spend a lot of time outside. Isolation, for many the torture of old age, is less likely to happen here. The ladies on the benches take up their space. If one of them didnt appear one day, the others would notice, would check on her. Their daily laughter must be worth more than a ton of healthy grains.

Its easy to romanticise Mediterranean village life. Its certainly not all baguettes and brie carried home lovingly in a straw basket. Le fast food, le restauration rapide, is increasingly popular. With more than 1,500 branches, France remains McDonalds largest market outside the US. Many insist they love McDo for the free wifi (sure, Jean), but the one nearest us often has large queues of people wanting, controversially, to eat outside conventional mealtimes, young people on dates and parents with small children who dont want to sit down for a two-hour lunch.

French women do get fat. Obesity is on the rise; 17% of French adults are now obese, double the number of 25 years ago (in the UK, its 26%).

But there remains, in this village at least, a gentle rhythm of life, an attitude to seizing moments of pleasure, eating well, resting well and cultivating friendships, thats entirely life enhancing and, ultimately, potentially life-prolonging.

Debora Robertson is the author of Notes From a Small Kitchen Island: Recipes and Stories From the Heart of the Home

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You've probably heard about the medication Ozempic, used to manage type 2 diabetes and as a weight-loss drug.

Ozempic (and the similar drug Wegovy) has had more than its fair share of headlines and controversies. A global supply shortage, tweets about using it from Elon Musk, approval for adolescent weight loss in the United States.

Oscars host Jimmy Kimmel even joked about it on film's night of nights last week.

But how much do we really need drugs like Ozempic? Can we use food as medicine to replace them?

The active ingredient in Ozempic is semaglutide, which works by inducing satiety. This feeling of being satisfied or "full", suppresses appetite. This is why it works for weight loss.

Semaglutide also helps the pancreas produce insulin, which is how it helps manage type 2 diabetes. Our body needs insulin to move the glucose (or blood sugar) we get from food inside cells, so we can use it as energy.

Semaglutide works by mimicking the role of a natural hormone, called GLP-1 (glucagon-like peptide-1) normally produced in response to detecting nutrients when we eat. GLP-1 is part of the signaling pathway that tells your body you have eaten, and prepares it to use the energy that comes from your food.

The nutrients that trigger GLP-1 secretion are macronutrients simple sugars (monosaccharides), peptides and amino acids (from proteins), and short chain fatty acids (from fats and also produced by good gut bacteria).

There are lots of these macronutrients in energy-dense foods, which tend to be foods high in fat or sugars with a low water content. There is evidence that by choosing foods high in these nutrients, GLP-1 levels can be increased.

This means a healthy diet, high in GLP-1 stimulating nutrients can increase GLP-1 levels. This could be foods with good fats, like avocado or nuts, or lean protein sources like eggs.

And foods high in fermentable fibres, like vegetables and whole grains, feed our gut bacteria, which then produce short chain fatty acids able to trigger GLP-1 secretion.

This is why high fat, high fiber, and high protein diets can all help you feel fuller for longer. It's also why diet change is part of both weight and type 2 diabetes management.

However, it's not necessarily that simple for everyone. This system also means that when we diet, and restrict energy intake, we get more hungry. And for some people that "set point" for weight and hunger might be different.

Some studies have shown GLP-1 levels, particularly after meals, are lower in people with obesity. This could be from reduced production of GLP-1, or increased breakdown. The receptors that detect it might also be less sensitive or there might be fewer receptors.

This could be because of differences in the genes that code for GLP-1, the receptors or parts of the pathways that regulate production. These genetic differences are things we can't change

While diet and drugs can both work, both have their challenges.

Medications like Ozempic can have side effects including nausea, vomiting, diarrhea, and issues in other organs.

Plus, when you stop taking it the feelings of suppressed appetite will start to go away, and people will start to feel hungry at their old levels. If you've lost lots of weight quickly, you may feel even hungrier than before.

Dietary changes have much fewer risks in terms of side effects, but the responses will take more time and effort.

In our busy modern society, costs, times, skills, accessibility, and other pressures can also be barriers to healthy eating, feeling full, and insulin levels.

Dietary and medication solutions often put the focus on the individual making changes to improve health outcomes, but systemic changes, that reduce the pressures and barriers that make healthy eating hard (like shortening work weeks or raising the minimum wage) are much more likely to make a difference.

It's also important to remember weight is only one part of the health equation. If you suppress your appetite but maintain a diet high in ultra-processed foods low in micronutrients, you could lose weight but not increase your actual nourishment.

So support to improve dietary choices is needed, regardless of medication use or weight loss, for true health improvements.

The old quote: "Let food be thy medicine" is catchy and often based on science, especially when drugs are deliberately chosen or designed to mimic hormones and compounds already naturally occurring in the body.

Changing diet is a way to modify our health and our biological responses. But these effects occur on a background of our personal biology and our unique life circumstances.

For some people, medication will be a tool to improve weight and insulin-related outcomes. For others, food alone is a reasonable pathway to success.

While the science is for populations, health care is individual and decisions around food and/or medicine should be made with the considered advice of health care professionals. GPs and dietitians can work with your individual situation and needs.

Emma Beckett, Senior Lecturer (Food Science and Human Nutrition), School of Environmental and Life Sciences, University of Newcastle

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Key Takeaways

What if you can fight inflammation by adjusting your diet? An anti-inflammatory diet might help reduce the risk of chronic inflammation-related diseases, such as heart disease, arthritis, and diabetes.

Acute inflammation happens when the immune system kicks in after the body suffers from a wound or viral infection, and it might trigger pain and swelling for a few days until everything is healed. But chronic inflammation builds over the years and it's not always easy to identify.

Frank Hu, PhD, MD, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health, said that long-term exposure to air pollution, obesity, a sedentary lifestyle, and an unhealthy eating pattern can all contribute to chronic inflammation.

It's like a smoldering of the arteries instead of a big fire, Hu told Verywell.

In a 2020 study co-authored by Hu, researchers found that pro-inflammatory diets were associated with a higher risk of heart disease.

Eating more anti-inflammatory foods, like dark leafy greens and salmon, while limiting pro-inflammatory foods, like red meat and fried foods, may contribute to a lower risk of developing chronic disease.

Unlike the DASH diet or other structured eating patterns, the anti-inflammatory diet doesn't come with a set of rules to follow.

Anti-inflammatory foods include dark leafy greens, tomatoes, olive oil, berries, whole grains, nut, salmon, and other fatty fish. Pro-inflammatory foods include organ meats, red meat, refined carbohydrates like white bread and pastries, fried foods, and soft drinks.

"The foods that we choose to eat can actually help quiet that inflammation or fan the flames," Melissa Ann Prest, DCN, RDN, CSR, a national spokesperson for the Academy of Nutrition and Dietetics based in Chicago, Illinois, told Verywell.

Prest said that an anti-inflammatory diet would involve more plant-based proteins, like tofu and legumes, more often than animal proteins. And red meat would be a "treat" to enjoy just a few times a month, she added.

Coffee and a moderate amount of red wine are also thought to be anti-inflammatory because they contain polyphenols, a group of antioxidant compounds that protect the body from free radicals. Polyphenols are found in many of the other plant-based foods in the anti-inflammatory eating pattern.

Hu said that scientists don't fully understand the biological mechanisms of the anti-inflammatory diet at this point. However, existing evidence suggests that polyphenols can reduce oxidative stress, which is believed to damage cells, proteins, and lipids, hence contributing to inflammation.

An anti-inflammatory diet might also work by improving insulin sensitivity or promoting a healthy gut microbiome, Hu added.

"We don't have the complete picture yet about the wide range of metabolic pathways through which healthy foods can reduce inflammation," he said. "It's like a big jigsaw puzzle and we only have some of the pieces."

In order to get the most out of an anti-inflammatory diet, experts say to incorporate certain lifestyle practices as well.

"There is no super anti-inflammatory food or nutrient that you can just take and then you don't have to worry about everything else in the diet. It has to be a holistic approach rather than a magic bullet approach," Hu said.

Good sleep hygiene, reducing stress, maintaining a healthy body weight, not smoking, and getting at least 20 minutes of moderate exercise every day can all help reduce chronic inflammation.

Experts say the anti-inflammatory eating pattern should not be considered a cure for chronic illnesses or autoimmune diseases like type 1 diabetes or arthritis.

"Sometimes you just have chronic illnesses that may or may not be related to what you're eating," Prest said. However, she said that eating more plant-based, anti-inflammatory foods can calm some of the inflammation and symptoms for people with certain autoimmune diseases.

"When they're adopting a lower inflammatory diet, it might not completely get rid of it, but it'll definitely help to manage it," Prest said.

Nutrition experts recommend eating more anti-inflammatory foods and limiting pro-inflammatory foods in order to reduce the risk of chronic disease. However, the anti-inflammatory diet alone isn't going to prevent illnessesyou should still incorporate other lifestyle practices like getting regular exercise and consistent sleep.

Read more from the original source:
Does the Anti-Inflammatory Diet Really Work? - Verywell Health

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