How can Nutrition affect our Mental Health?[:]

Food insecurity (FI) affects almost 795 million people worldwide. Although a complex phenomenon involving factors such as food availability, affordability, utilization, and even social norms that determine acceptable ways of obtaining food, FI can affect human health beyond its effects on diet. A new study published in the American Journal of Preventive Medicine found that FI was associated with poorer mental health and specific psychosocial stressors in areas of the World Wide Web (149 countries), regardless of individuals’ socioeconomic status.

 

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Nearly one in three people (29.2%) worldwide certainly experience a common mental disorder during their lifetime, such as depression, anxiety and physical symptom disorders.

FI can contribute significantly to common mental disorders, through many different mechanisms, first creating uncertainty about the ability to maintain a healthy diet, or to obtain adequate nutrition in the future. In addition, it can cause a stress response that can contribute to stress, but also depression, while finally obtaining healthy foods in socially unacceptable ways (eating junk) can cause feelings of alienation, weakness, shame and guilt associated with depression. FI can also widen socio-economic disparities between households and communities that could increase cultural sensitivities and affect overall mental well-being.

Professor Andrew D. Jones, of the Department of Nutrition Sciences, University of Michigan School of Public Health, Ann Arbor, MI, USA, conducted this research using data from the Gallup World Poll 2014 (GWP). The GWP is a series of national representative surveys for people aged 15 and over that use probabilistic sampling to cover both urban and rural areas. FI data was available for 147,826 people in 11 regions of the world that included 149 countries. The extent of FI ranged from 18.3% in East Asia to 76.1% in sub-Saharan Africa.

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The mental health status was then determined based on the Negative Experience Index (NEI) and the Positive Experience Index (PEI) with two five-question surveys addressing issues such as pain, sadness, pleasure, feelings of respect, and other factors. Data on mental health indicators were available for 152,696 people. The PEI was higher in Latin America and the Caribbean (79.4) and lower in Russia and the Caucasus (59.2), while the NEI was lower in Central Asia (17.4) and higher in the Middle East and of North Africa (34.9).

Dr. Jones found that FI was associated with poorer mental health by comparing NEI with FI for multiple age groups. A reverse result was found for PEI versus FI data. It also recognizes the possibility that the direction of the correlation between FI and mental health is the opposite, that poor mental health could lead to FI. However, this is the first study to conduct a global analysis of this connection and it has come to raise awareness and concern. Mr. Jones explained that the development of robust monitoring systems and the enhancement of both FI and mental health measurements are important in order to better understand their relationship in different environments that can help inform interventions and of course have the ability to deal effectively with the effects of FI on mental health.

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Are All Plant Origin Products Always the Healthiest? – Of course NOT[:]

Many people decided with the new year to make a change in their lifestyle. Many of them included in this plan to become vegetarian or vegan. It is indeed an extremely useful decision for anyone who has made it in many ways. However, a person who is just starting this diet may fall into some traps when it comes to choices.

For example, plant-based meats are often high in sodium, highly processed and no healthier than the meat they imitate. Meanwhile, almost half of consumers think they are more nutritious. So, if your decision is related to health, you may want to reconsider switching to a plant-based diet if it includes plant-based meats.

Impossible Burger, for example, is an impressive meatless mix of soy, potato, coconut and sunflower protein. It even has the appearance of a regular burger. At the same time, its calorie count and saturated fat levels are high, and it has six times more sodium.

The global market for vegetable meat is projected to skyrocket to $ 85 billion by 2030. And grocery stores are taking that into account, offering a range of burgers, sausages, nuggets, minced meat and seafood options, all with no trace of animal products.

What is the nutritional benefit?

According to a recent study, the nutritional benefits of vegetable meat are minimal. Researchers from the Singapore Institute for Food Innovation and Biotechnology modeled the result of replacing bacon, chicken, beef burgers and ice cream with non-animal versions.

Diets in which animal products were replaced by plant-based alternatives were lower than the daily recommendations for vitamin B12, calcium, potassium, zinc and magnesium and higher in sodium, sugar and saturated fat.

Even with added vitamins and minerals, these products are not nutritionally valuable, says Stephan van Vliet, a postdoctoral fellow at the Duke Institute of Molecular Physiology. “Plant meat is not cow meat and cow meat is not plant meat,” he says.

Animal sources such as meat, milk and eggs contain complete proteins, ie they contain many of the nine essential amino acids that we must receive from our diet every day. Plant foods, such as fruits, vegetables, nuts, seeds and grains, often lack one or more of these amino acids and must be eaten in combination.

Vegetable meat producers claim that their products contain similar amounts of protein that are comparable in quality to animal proteins. But the focus on protein is very “simplistic,” Van Vliet explains. “Foods contain hundreds to thousands of compounds that are capable of affecting human metabolism and health.”

The term plant-based

“People choose a vegetable burger for a variety of reasons,” says Rosie Schwartz, a Toronto-based nutrition consultant, “including reducing meat intake.” But he argues that consumers should reconsider their reasoning if the reason they choose it is health.

“Choosing something that is plant-based as a substitute because it is called plant-based really leads us in the wrong direction,” says Schwartz. According to scientists and official diet guides in many countries, plant-based nutrition is indeed the recommended way to eat. Fill half your plate with vegetables and fruits and the other half with whole grains and protein.

But the word “plant-based” also refers to anything from meat to paint and pillowcases, as long as they are made mostly or entirely from plants, according to the Merriam-Webster Dictionary. Just because it is made from plants does not mean that it is healthy. “I think it’s very confusing to the consumer,” says van Vliet. “It’s probably not the chicken, but everything else that comes with chicken nuggets that could be harmful to our health.”

Van Vliet and his colleagues compared 190 molecules in alternative plant-based meat products with ground beef and found that 90% of them were different. Plant-based alternative meat products lacked certain amino acids and derivatives, such as creatine, taurine and inserine, “which can all have an impact on our health and possibly on brain function as well as muscle function,” he says.

Other metabolites, such as polyphenols and antioxidants, have been found in large quantities or exclusively in meats of plant origin. He believes that foods of plant and animal origin complement each other in our diet, where some nutrients are better received from animal sources and others from plants.

The future of vegetable meats

Until now, meat companies have focused on the taste, texture and appearance of their products. These companies targeted meat eaters by creating plant miracles that were intended to look, taste and feel like real meat.

Impossible Foods, creator of Impossible Burger, says 90% of its customers are still meat eaters. It is not intended to turn salad and tempeh lovers into fake meat consumers. “The whole mission of Impossible Foods is to create plant-based products that directly compete with animal meat,” said Esther Cohn, Impossible Foods’ communications manager. “If you eat five beef burgers a week, we want you to substitute them, even if you try to exchange one for an Impossible Burger.”

With a growing market and new non-animal proteins made from cells in the laboratory or fungi in fermentation tanks, the choices are endless. Can they be adapted to be healthier? We have to wait and see.[:]

Water is the Key to Super Health[:]

Water is just as essential as oxygen for our health. Many people do not drink as much as they need, thus affecting many indicators of their health. What is the amount we should consume daily.

The human body is made up of almost 60% water, with its percentage in the brain reaching 85% and in the blood 90%. However many people do not drink as much as they need.

The exact amount that each person needs depends on many factors, such as:

-The level of physical activity (eg trainees have high water needs)
-Work (manual and / or outdoor need more water)
-Ambient temperature (when it gets hot, we need more)
-Health status (eg patients with fever and those with diarrhea or vomiting need more, those with certain diseases less)
-The period of life (eg in pregnancy and breastfeeding the needs are increased)

The recommendations of experts

The European Food Safety Authority (EFSA) recommends 2 liters of fluid per day for the average woman and 2.5 liters for the average man. Especially in summer, however, we need at least 1 liter of liquid more every day to withstand the heat.

According to studies in our country, from the fluids contained in our daily diet:

-20-25% come from solid foods
-50% comes from drinking water
-25-30% comes from other beverages (eg coffee, tea, soft drinks, juices, etc.).
-The potential benefits of adequate water consumption are many and varied. These include the following:

Moisturizes the joints

The cartilage that coats the joints and forms the intervertebral discs is 80% water. Prolonged dehydration can reduce the ability to absorb vibrations in the joints of the limbs and spine. The consequence can be pain.

Regulates body temperature

Sweating and subsequent evaporation of sweat is one of the main thermoregulatory mechanisms of the body. Without adequate water intake, the body can not properly regulate its internal temperature.

Participates in digestion

The intestines need plenty of water to function properly. Dehydration can lead to digestive problems, dehydration and a particularly acidic environment in the stomach. This increases the risk of heartburn and gastric ulcer.

It is essential for nutrition

Many vitamins and minerals are water soluble. Therefore they must be dissolved in water so that the body can then absorb them and meet its needs.

Facilitates weight loss

Drinking two glasses of water before each meal can limit the amount of food we eat. This is because water stimulates the feeling of hunger satiety. It also stimulates the metabolic rate a bit, so it somewhat increases the burning.

Prevents intoxication and its side effects

Alcohol has diuretic properties and overconsumption leads to dehydration. Dehydration in turn contributes to the side effects of intoxication, such as:

-Fatigue
-Headache
-Dry mouth

If one drinks a glass of water alternately with a drink, one will consume less alcohol. This way she can avoid drunkenness and its consequences.

Keeps the kidneys healthy

The kidneys regulate the amount of fluid in the body. Dehydration may increase the risk of nephrolithiasis (kidney stones). On the contrary, good hydration may have a protective effect.

Studies have shown that it mainly reduces the risk of recurrence in people who already have kidney stones. This is probably due to the fact that water increases the volume of fluid passing through the kidneys. Thus, the concentrations of the metallic elements they contain are reduced.

Improves performance in the gym

Studies have shown that dehydration reduces performance in physical activities that last more than 30 minutes. Dehydration develops when a person loses only 2% of their body water. But practitioners can lose 6-10% through sweating. That’s why they have to drink a lot of water before, during and after training or competition.

Protects the brain

Studies have shown that even mild dehydration (loss of 1-3% of water from the body) can affect important brain functions. In one study, for example, a loss of just 1.4% of body water caused women to:

-Disorder of mental mood and the ability to concentrate
-Increased frequency of headaches

Respectively in men, the loss of 1.6% may have, according to another study, as a consequence:

-Reduced working memory
-Increased fatigue and stress

Many other studies in children, adults and the elderly have shown that even mild dehydration can:

-To disturb the mental mood
-To reduce memory
-Suppress brain performance

Prolonged dehydration can eventually lead to problems with thinking and reasoning.[:]

Myths and Truths about Nutrition and Health[:]

Your diet and health. Nutrition plays an important role in your health, as it provides the body with the nutrients and other nutrients it needs to function properly. Keep reading to learn about your diet and health, as well as myths, truths and changes in the food pyramid.

A balanced diet is synonymous with a healthy body. Remember to always base your diet on fresh fruits and vegetables as well as healthy fats.

Malnutrition can be one of the worst enemies of your health. Unhealthy foods lack nutrients and are full of substances that can harm the body.

The statistics on malnutrition around the world are really worrying, as the pace of daily life and the financial interests of the food industry have led many people to consider junk food as a dietary option.

Pizzas, hamburgers, fried foods, hot dogs, processed meats, sweets and soft drinks, among other things, have become part of our daily eating habits and are a time bomb for your health.

Protein, diet and health

It is important to know the difference between the proteins that your body needs and those that are not good for it. Vegetable proteins and proteins in lean meats have a positive effect on the body, helping it to build muscle mass by strengthening it.

Red meat contains toxic fats, antibiotics, solvents, additives and hormones, among other chemicals, which can damage the digestive system and cause disease.

Several studies have shown that eating red meat five times a week quadruples the risk of colon cancer compared to eating it once a week.

Milk

Even though milk has long been considered essential for getting enough calcium in the body, the truth is that this has been ruled out and it is now known that we do not need to drink milk to get the right amount of calcium.

Studies have shown that milk consumption is associated with the occurrence of several health problems in the circulatory and respiratory systems as well as allergies and diabetes.

In addition it is known to contain proteins such as casein, which can affect the onset of various types of cancer.

Sugar

This food is one of the most consumed in the world but also one of the most harmful to the body. Sugar is addictive and is the leading cause of diabetes, which affects nearly 300 million people worldwide and causes 5% of cancers each year.

Sugar lowers the immune system’s defenses, nourishes cancer cells, releases adrenaline and causes nervousness and depression.

The food pyramid

First the food pyramid had the sweets at the top, followed by the dairy, then the fruits and vegetables and finally the carbohydrates.

Today the food pyramid has completely changed. Carbohydrates are now at the top, followed by milk and red wines, followed by nuts, poultry, fish and seafood along with whole grains.

Fruits, vegetables, extra virgin olive oil and healthy omega 3 fats are the basis.

Everyone needs to know the type of diet they eat and the foods they consume in order to provide the body with the necessary nutrients so that it can perform its functions.

Lack or near absence of nutrients can lead to various short-term and long-term health problems that can be difficult to treat. Also keep in mind that poor diet is the leading cause of obesity, heart disease, depression and liver and kidney problems.

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This is how olive oil can be your medicine[:]

The beneficial properties of olive oil and the Mediterranean diet in general, confirms new American research.

Vegetables, fruits, fish and olive oil strengthen bones, improve brain function and reduce the risk of cancer, diabetes, high cholesterol, heart disease and stroke.

According to research presented at the conference of the American Heart Association, the use of olive oil in the diet reduces the risk of cardiovascular disease by 7% compared to margarine or mayonnaise.

Those who consume even more olive oil, in fact, more than seven grams or half a spoon a day, are 15% less likely to develop cardiovascular disease and 21% less likely to develop coronary heart disease. Olive oil, however, does not seem to reduce the risk of stroke.

“It is better to replace margarine, butter or mayonnaise with olive oil, instead of adding it along with other animal or vegetable fats to the existing diet. “The most important thing is to replace unhealthy fats with olive oil, thereby lowering cholesterol,” said Dr. Frank Hu, head of the Department of Dietetics at Harvard University School of Public Health.

The research data of Dr. Hu confirmed a 2013 study of 7,000 people who found that those who followed a Mediterranean diet with extra virgin olive oil for five years were 30% less likely to have a heart attack.

At the same time, according to the research, the consumption of olive oil helped to control body weight and maintain the proper functioning of the brain.

Extra virgin olive oil and not just olive oil produces the lowest percentage of saturated fat among oils in frying, according to a 2018 Australian survey.

In second place is coconut oil while canola oil, which is the most popular in the US, has been described as the most harmful to frying.

American Harvard scientists recommend the use of olive oil in salads, but also spaghetti sauces, such as Italian “pesto”, as well as for “sautéing” vegetables, frying salmon and other fish.[:]

Which Diet Is Best for Heart Health?[:]

It seems the controversy continues. Those who advocate for low-fat diets for heart health tell us a low-carb, high fat diet is detrimental to heart health. On the surface, it makes sense that this would be true. But is it?

A recently published clinical trial conducted by a doctor and researcher well versed in heart and metabolic health came to some extremely interesting and surprising conclusions. The way this trial was conducted was that the participants were split into one of 3 groups. They followed the diets assigned to them for 20 weeks. Each of the 3 diets contained 20% protein but differing amounts of carbs and fat.

Study participants received fully prepared, customized meals that they could either eat in the cafeteria or take to go. So there was no guessing as to whether they actually consumed the assigned amounts of macronutrients.

Here is how the diets broke down:
Low-carb: 20% carbohydrate, 21% fat
Moderate-carb: 40% carbohydrate, 14% fat
High-carb: 60% carbohydrate, 7% fat

At the end of the 20 weeks, the stunning results revealed:

“A low-carbohydrate diet, high in saturated fat, improved insulin-resistant dyslipoproteinemia and lipoprotein(a), without adverse effect on LDL cholesterol. Carbohydrate restriction might lower CVD (cardiovascular disease) risk independently of body weight, a possibility that warrants study in major multi-centered trials powered on hard outcomes.”

So, in plain English, what the researchers found was that the people eating the low-carb, high fat diet had better improvements in triglycerides, adiponectin (a fat-derived hormone that appears to play a crucial role in protecting against insulin resistance/diabetes and atherosclerosis), blood pressure and lipoprotein(a) than those on the moderate or high carb diets. Lipoprotein(a) is a type of protein that transports cholesterol in the blood and can cause LDL cholesterol to form plaques on blood vessel walls, leading to the narrowing or blocking of blood vessels and hardening of arteries. The high saturated fat did not have any negative impact on cholesterol or cardiovascular markers.

That goes against what we have been told for years. In my opinion, it always comes down to the quality of the food and where that fat comes from. Saturated fat is not the dangerous substance we’ve long been told it is. My personal feeling is that it depends on the source of that fat and how your unique metabolic makeup responds to saturated fat.

How do you feel about considering a low-carb, high saturated fat diet?

Ann Musico is a holistic health coach and independent nutritional consultant. She helps coaching clients achieve vibrant health and wholeness – spirit, soul and body. Visit her website at https://www.threedimensionalvitality.com to learn more about her 3-D Living coaching packages and books,Today is Still the Day and Natural Tips for Staying Healthy. Subscribe for her free weekly newsletter and blog posts.

Health is more than just the absence of illness. Let Ann show you how to create a life of passion and purpose, wholeness and harmony.

Article Source: https://EzineArticles.com/expert/Ann_Musico/51664

Article Source: http://EzineArticles.com/10544849%5B:%5D

Extra Virgin Olive Oil May Protect Against Various Dementias[:]

New research in mice suggests that adopting a diet rich in extra virgin olive oil can prevent the toxic accumulation of the protein tau, which is a hallmark of multiple types of dementia.

Due to its monounsaturated fatty acids, or “good” fats, extra virgin olive oil is known for its ability to lower the risk of high cholesterol and heart disease.

Recently, however, several studies have suggested that extra virgin olive oil also has neuroprotective and cognitive benefits.

For instance, a 2012 study in mice found that the oil improves rodents’ learning and performance in memory tests.

The presumed reason for these findings is that extra virgin olive oil is rich in polyphenols. These are powerful antioxidant compounds that may reverse disease- or aging-related learning and memory impairment.

A couple of years ago, a study that Medical News Today reported on found that extra virgin olive oil reduced early neurological signs of Alzheimer’s disease in mice.

The extra virgin olive oil intervention improved autophagy — that is, brain cells’ ability to eliminate toxic waste — and helped maintain the integrity of the rodents’ synapses, which are the connections between neurons.

Dr. Domenico Praticò — a professor in the Departments of Pharmacology and Microbiology and the Center for Translational Medicine at the Lewis Katz School of Medicine at Temple University in Philadelphia, PA — spearheaded that research.

He has recently led a new team in a study of the neurological benefits of extra virgin olive oil. As part of this study, the researchers looked at the oil’s effect on “tauopathies.” These are age-related cognitive conditions wherein the protein tau accumulates to toxic levels in the brain, triggering various forms of dementia.

 

Studying The Tau Protein In Mice

The researchers used a mouse model of tauopathy. They genetically tweaked the rodents so that they were prone to accumulate excessive amounts of the otherwise normal protein tau.

In Alzheimer’s and other forms of dementia, such as frontotemporal dementia, the tau protein accumulates inside neurons in the form of toxic “tangles.”

By contrast, in a healthy brain, normal levels of tau help stabilize the microtubules, which are supportive structures for neurons.

In tauopathies, the buildup of tangles inside neurons stops the nerve cells from receiving nutrients and communicating with other neurons. This eventually leads to their death.

In this study, the mice prone to accumulations of tau consumed a diet high in extra virgin olive oil from the age of 6 months. According to some estimates, this is the equivalent of around 30 years of human age.

Control mice were also prone to tau accumulations but consumed a regular diet.

 

Olive Oil Means 60% Less Tau, Better Memory

Around a year later — which would equate to around 60 years of human age — the experiments revealed that the tauopathy-prone rodents had 60% fewer tau deposits than the control rodents, which had not received an extra virgin olive oil-enriched diet.

Mice that had received extra virgin olive oil also performed better in standard maze and novel object recognition memory tests.

Furthermore, brain tissue sample analyses revealed that the mice who consumed the extra virgin olive oil had better synapse function than the control mice, as well as better neuroplasticity.

The analyses also revealed an increase in a protein called complexin 1. This is a “presynaptic” protein key for maintaining healthy synapses.

“Our findings demonstrate that [extra virgin olive oil] directly improves synaptic activity, short‐term plasticity, and memory while decreasing tau neuropathology in the [tau-prone] mice,” conclude Dr. Praticò and team, adding:

These results strengthen the [healthful] benefits of [extra virgin olive oil] and further support the therapeutic potential of this natural product not only for [Alzheimer’s disease] but also for primary tauopathies.”

 

Olive Oil Protects Against Various Dementias

“[Extra virgin olive oil] has been a part of the human diet for a very long time and has many benefits for health, for reasons that we do not yet fully understand,” explains Dr. Praticò.

“The realization that [extra virgin olive oil] can protect the brain against different forms of dementia gives us an opportunity to learn more about the mechanisms through which it acts to support brain health,” he says, highlighting some directions for future research.

“We are particularly interested in knowing whether [extra virgin olive oil] can reverse tau damage and ultimately treat tauopathy in older mice,” concludes Dr. Praticò.

Written by: Ana Sandoiu

 

https://www.medicalnewstoday.com/articles/327141

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