JustCare

Tag: Diet

  • Ingredients for living a good long life

    Ingredients for living a good long life

    Morey Stettner reports for MarketWatch on the ingredients for increasing your chances of living a good long life. Follow the science around nutrition and exercise. And, while genes help, don’t assume a good long life is genetically predetermined.

    Worldwide, only four in one thousand people live to 100. It’s normal for them to have a vice or two, like eating ice cream regularly or having an occasional drink. It’s all about moderation. What they tend to have in common is an upbeat perspective.

    People typically live longer when they take pleasure in daily activities, such as smelling the roses and walking their dogs. They don’t sweat the small stuff, especially things that are outside their control.

    “People who live longer tend to be optimistic and manage their stress well,” according to Tom Perls, M.D., Boston University School of Medicine. It’s helpful not to internalize stress.

    Interestingly, a lot of people who live long lives may suffer from serious health conditions but still enjoy their lives. Many of them can live on their own, though they might have had a stroke or heart disease. Their ability to live good lives stems from their resilience and good genes.

    No question that genes contribute significantly to people’s ability to have a good long life. So do healthy diets, routine exercise and a good weight. Social engagement is also extremely valuable.

    Another factor contributing to whether you’ll lead a good long life is cellular senescence. In brief, some of our cells are injured, stressed or otherwise hurt as we grow older. The number of these “senescent” cells in our bodies increases with time. They can spread toxins to other cells, preventing them from functioning properly and keeping people from leading long lives. Senescent cells lead to a variety of diseases.

    As we age, we also develop biomarkers which can permit comparisons between people’s chronological age and biological age. Not everyone ages at the same pace though no one yet understands why. Eventually the hope is to be able to intervene to slow down people’s biological age and extend people’s lives. For now, diet and exercise are two interventions that have been identified, but the types of exercise and foods that are best for different people are still a puzzle.

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  • To stave off dementia, change up your diet

    To stave off dementia, change up your diet

    There’s plenty of talk about foods that can improve brain function. Amelia Nierenberg reports for the New York Times on “brain food,” along with its effect on your mental health and how you think. To stave off dementia, you might consider changing up your diet.

    We don’t yet know as much as we’d like about the causes of dementia. But, we do know that loss of mental acuity is more common among people with heart disease and high blood pressure, people who are overweight and people with diabetes. And, people who don’t eat well and don’t exercise are more likely to have these conditions and experience dementia.

    We also know that people who eat more fresh foods, nuts, fruits, vegetables, as well as whole grains and olive oil are likely to have greater protection against developing dementia. Fatty fish rich in omega-3 fatty acids are particularly great for the brain, as are blueberries, walnuts, lentils, soybeans and leafy greens.

    One recent study found that people who largely ate these foods and not processed foods or red meat, people who followed the Mediterranean and MIND diets, are far less likely (by 30-35 percent) to suffer from a mental impairment than people who do not.

    If you’re keeping your arteries in good order, you are more likely to be keeping your brain in good order as well. Eating a variety of different-colored foods and foods packed with flavonoids matters.

    Vitamin supplements are of little or no help in preventing against mental decline. Supplements are no substitute for a Mediterranean or MIND diet. And, many supplements contain harmful ingredients.

    Words of wisdom from a Mayo clinic physician: “If it comes from a plant, eat it. If it’s made in a plant, don’t eat it.”

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  • What are the health benefits of eating organic foods?

    What are the health benefits of eating organic foods?

    Based on the latest research, we now have a good sense that eating fruits and vegetables with flavonoids improves brain health, sharpens recall and might even stave off dementia. But, what about the health benefits of eating organic fruits and vegetables as compared to nonorganic?  One recent study that systemically looked at the evidence to date could lead you to conclude that organic is likely better for your health, but the evidence is far from dispositive.

    There are a bunch of observational studies suggesting that eating organic food has real health benefits. However, the studies have not tended to be long-term. And, the positive results have been limited.

    What the findings suggest is that people who eat more organic foods have fewer pesticide metabolites in their urine. That is not a bad thing as these chemicals are toxic. The researchers do not have enough evidence though to show that this translates into better health outcomes. For that, they would need a tie-in to a specific health outcome.

    A systematic review of the observational data shows meaningful positive outcomes from eating organic foods. People are less likely to have metabolic syndrome, high BMI, non-Hodgkins lymphoma, allergies and birth defects. It is also the case that people who eat organic foods are more likely to have healthier diets overall and to not be overweight, which would affect the findings as well.

    Studies that have simply looked at the effects of substituting a single organic food for a nonorganic food do not show any health benefits. The authors say that what’s needed to see whether eating organic has measurable health benefits is a long-term study involving a whole-diet substitution.

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  • Better health comes with beneficial microbes and coffee

    Better health comes with beneficial microbes and coffee

    Anahad O writes for the New York Times on a new study published in Nature Magazine that confirms much of what we know about the link between good nutrition and better health. In short, our guts are filled with bacteria and other microbes that can lead to a variety of different health conditions. And, we can determine which of those microbes live with us through what we eat and drink.

    You’ve surely heard it before. Diets that are filled with whole foods are best for your health. Diets filled with processed foods, foods that have extra sugar and salt and other additives undermine your health. They lead to cardiovascular and other chronic conditions.

    Your genes have some role to play in your health, but much less of a role than you might imagine, a minor one. People who eat lots of vegetables, nuts, seeds and seafood have better microbes. Fiber is good for the gut. People who eat salami, potato chips, and oreos have far fewer healthy microbes.

    Of note, another study published in JAMA, shows that drinking coffee helps to promote good health. People who drink coffee have a lower likelihood of getting Parkinson’s, type 2 diabetes, and certain cancers. Studies also show that drinking a quart of coffee a day reduces people’s risk of premature death. And, people who drink a lot of coffee, whether caffeinated or not, experience a 50 percent drop in their risk of suicide.

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  • How you sleep could turn on what you eat

    How you sleep could turn on what you eat

    Trouble sleeping? Typically, people who exercise and stay away from computer screens sleep better at night. Anahad O’Connor writes for the New York Times that recent studies show that how well you sleep could turn on what you eat.

    Research reveals that unhealthy eating habits–such as eating a lot of sugary foods, saturated fats and processed foods–might mean poor sleep. Not surprisingly, healthy eating habits–such as eating fish, plants, fiber and foods that have lots of unsaturated fat–can help to promote a good night’s sleep.

    The research is based on observational studies, which can never show causal effects. But, these studies can find relationships between diet and sleep. Some research involves asking people to eat particular foods and then measuring their sleep as compared to other people who do not eat those foods.

    Many of these studies cannot be trusted. For example, a banana company might fund a study on the value of bananas, much like Medicare Advantage plans might fund a study on the value of Medicare Advantage plans.  Whoever is being paid has an interest in pleasing the funder and delivering the results the funder is looking for.

    Some researchers studying the relationship between diet and sleep believe that the relationship might not be between eating particular foods and a good sleep but about eating a healthy diet and a good night’s sleep.

    Some researchers have found that eating a diet rich in carbohydrates can help people fall asleep more quickly than if they eat a high fat or high protein diet. In this case, the kind of carbohydrates could affect sleep. People who eat a lot of white bread and pasta tend not to sleep soundly through the night. To sleep soundly, you want to eat complex carbohydrates with fiber, which can keep your blood-sugar level stable.

    Researchers recommend a Mediterranean diet for sound sleep.

    All this said, researchers also believe that people who sleep poorly are often hungrier than people who sleep soundly. And, they might be more inclined to eat an unhealthy diet, including lots of sugary and processed foods.

    There’s more. Researchers have found that people who sleep well often have greater will power not to eat junk food. So, if you want to sleep well, try eating a healthy diet. And, if you eat a healthy diet, you might find that you sleep better. For sure, the research is not definitive, but what’s there to lose?

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  • What to do about constipation?

    What to do about constipation?

    The National Institute on Aging (NIA) offers advice on what to do about constipation, a condition virtually all of us face at one time or another. Generally, it’s not serious. Here’s what the NIA recommends doing.

    Constipation is not a disease. Rather, it is a symptom. Often people are constipated when they have fewer bowel movements than normal or it takes a lot of time to pass stools, and the stools are hard. Older people are more prone to constipation than younger people.

    You should not worry too much if you do not have a bowel movement every day. Some people have bowel movements twice a day and others have bowel movements three times a week. Everyone is different.  For some, it can mean bowel movements twice a day.

    To determine whether you are constipated, doctors might have you answer these questions:

    • Do you often have fewer than three bowel movements a week?
    • Is it usually difficult for you to pass stools?
    • Are your stools generally lumpy or hard?
    • Do you feel blocked or as if your bowels are full?

    If the answer is no to all of these questions, you likely do not have a constipation issue. If your answer is “yes” to at least one of these questions, you may have a constipation issue. You should talk to your doctor. The doctor can check the cause. You should also talk to your doctor if there is blood in your stool.

    Constipation can have a range of causes, including diet, exercise, and use of laxatives. Inactivity can cause of constipation. So can eating a lot of high-fat meats, dairy products and sweet desserts as well as prepared and processed foods that are low-fiber. Excess use of laxatives and enemas also can cause constipation because they can confuse your body.

    And, some prescription drugs used for depression and high blood pressure, allergy medicines, antacids and some painkillers can cause constipation. An SSRI, such as Prozac or amitriptyline might be the cause, as might an opioid, such as oxycodone or hydrocodone.

    People with stroke, diabetes and irritable bowel syndrome are prone to constipation. Their conditions affect muscles and nerves used for bowel movements. If your doctor finds this is the cause, it may be treatable.

    To avoid being constipated, be sure to drink a lot of water and other fluids. Ask your doctor how much liquid you should drink. Eat a lot of high-fiber foods, like vegetables, fruits and grains, either cooked or raw. You can eat dried apricots, prunes and figs as well. Bran could also be helpful.

    Change your diet slowly to help ensure your system adapts to the change.

    Be active, when possible. Every day you can, move as much as you can. If changes to your diet and exercise don’t help, talk to your doctor. Laxatives are yet another option if all else fails. Different laxatives have different risks and benefits. Talk to your doctor about which might be best for you.

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  • Top predictor for a longer life: close relationships

    Top predictor for a longer life: close relationships

    Only one in 5,000 people in the U.S. reach the age of 100. But, there are places where five to ten times as many people live to 100. Some researchers say that the top predictor for a longer life is have at least a few close relationships.

    People live longer when they are surrounded by friends and family who care for them, in places where old age is respected. Some analysts say that between 10 and 25 percent of a person’s life span can be explained by the person’s genes; the remaining 75-90 percent of the person’s longevity is determined by lifestyle. Based on his studies, Dan Buettner explains in his TedTalk, that people with a plant-based diet, who are socially engaged and have purpose, live longer.

    Buettner found that Seventh Day Adventists in Loma Linda, California and Okinawans who wake up in the morning with a sense of purpose and little stress, and who connect with their families and friends regularly, are more likely to live longer than others. They surround themselves with people who are “trusting and trustworthy.”

    According to Buettner, both men and women in the highlands of Sardinia live into their 100’s far more often than people in the U.S. There are ten times as many centenarians there than here. These Sardinians are surrounded by multi-generations of family members and friends. Their diets and daily physical activity may help explain their long lives. Mostly, it’s their social networks, their personal interactions with family, friends and neighbors.

    Psychologist Susan Pinker also studied Sardinians to understand why they live longer than people in the U.S. She notes in her TedTalk that women typically live six to eight years longer than men in the US. Women are more likely than men to spend time with their friends and family, talking to them, dining with them and bonding with them.

    For a longer, healthier life, Pinker argues that it’s important to have at least three stable relationships. These relationships can lower your stress level and rates of dementia. They can make it more likely for you to survive a disease. She says that “social isolation is the public health risk of our time.”

    You don’t have to be positive or upbeat to enjoy a long life. You need to be socially engaged, surrounded by people who love you and care about you. To promote a longer life with fewer chronic conditions, we benefit from buddies  on whom we can rely to spend time with us. Casual contacts with the postman and the grocery store clerk also are valuable. So are dogs and other pets.

    Of course, diet, exercise, maintaining a healthy weight, and not smoking or drinking too much alcohol all contribute to a healthy, longer life. But, the most likely way to improve your odds of living a long life is to have buddies, people with whom you are socially interacting regularly, people you can count on to take care of you, people you can share stories with.

    And, to be clear, we thrive with face-to-face contact–eye contact, physical contact. This contact releases oxytocin, lowers stress, generates dopamine–gives us a little high. It’s far different from online activity.

    A version of this post was published on August 20, 2017.

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  • If you need nutrition counseling, Medicare may cover it in full

    If you need nutrition counseling, Medicare may cover it in full

    As we all know, what we eat can affect our health in all kinds of ways. And, for the 15 million people with Medicare who have diabetes or kidney conditions, this is all the more true. To help people with diabetes or kidney disease learn to eat right, Medicare covers nutrition counseling in full. (Medicare also covers weight counseling.)

    If you have diabetes, chronic renal disease or have had a kidney transplant and want medical nutrition counseling, so long as you see a doctor, registered dietician, or other Medicare-qualified nutrition professional who “takes assignment”–accepts Medicare’s approved amount as payment in full–you will have no out-of-pocket costs. And, if you’re in a Medicare Advantage plan, so long as you see an in-network provider—you will have no copays, coinsurance or other out-of-pocket costs either.

    Few people with Medicare or their physicians appear to know about the nutrition-counseling benefit even though the benefit has been available since 2002. Only a small fraction of people with Medicare take advantage of it. Kaiser Health News reports that just 100,000 people with traditional Medicare received nutrition counseling in 2017. There’s no data as to whether any of the 20 million people enrolled in Medicare Advantage plans are getting this benefit.

    To benefit from Medicare coverage of dietary counseling, speak with your doctor. You will need a referral from your doctor to a registered dietician or qualified nutrition specialist. Medicare generally pays for three hours of dietary counseling during the first year you receive counseling. Medicare pays for an additional two hours of counseling every year afterwards.

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  • Eat better, spend less on health care

    Eat better, spend less on health care

    So long as the US population is aging, health care costs will continue to increase no matter what happens with health care reform. An op-ed in the New York Times, by Dariush Mozzafarian and Dan Glickman, argues that the food we eat drives up health care costs. If Americans ate better and became healthier, we would spend far less on health care.

    Today, tens of millions of Americans suffer from one or more chronic conditions. Close to one third of the US population, more than 100 million adults, have pre-diabetes or diabetes. More than one third of the population, more than 120 million adults, have cardiovascular disease. And three quarters of the adult population is obese. These chronic conditions are responsible for hundreds of billions of dollars in health care spending, as well as lost productivity. (Note: Medicare covers a diabetes prevention program, weight-loss counseling and nutrition counseling.)

    We know that people who eat healthy diets feel better and have lower health care costs. But, that’s different from knowing how to change people’s diets so that they eat better, especially when the food industry giants invest heavily in getting people to eat unhealthy diets. What would it take to improve population health through better nutrition?

    The authors suggest a number of ways to improve people’s diets. They propose that electronic health records include nutrition; health care providers could focus more on eating well and prescribe people fruits and vegetables; health care providers also could design healthy meals for people in poor health. One recent study shows that, for each person in poor health, these healthy meals alone would save $9,000 a year in health care costs.

    Of course, behavior change, whether for a health care provider or a patient, is challenging. And, the food industry will do what it can to make change in people’s eating habits difficult. The food industry has done a great job of keeping sugary beverages and junk food from being taxed more, even though these foods have no health benefits and drive up health costs.

    The authors also suggest that the government subsidize the cost of healthy foods, such as vegetables, fruits, nuts, beans, whole grains and fish. They suggest government regulatory safety standards for processed foods to reduce sugar, sodium and transfats, if not voluntary action by industry. And, SNAP, which helps about 12 percent of Americans with the cost of food, could focus more on a healthy diet.

    Government has a big role to play in helping people to eat healthy diets. But, no presidential candidates are talking about food policy and few journalists are asking about it.  Government action in this area may be a long time coming.

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  • Seven lifestyle changes for managing rheumatoid arthritis

    Seven lifestyle changes for managing rheumatoid arthritis

    Jeannette Moninger writes for Medshadow.org on seven lifestyle changes for managing rheumatoid arthritis. I excerpt her article below. To learn more about rheumatoid arthritis on JustCare, click here. You can read Moninger’s full post on Medshadow.org here.

    1. Stay Active

    Exercising may be the last thing you want to do when your joints ache, yet research shows that physical activity alleviates joint pain and stiffness, increases joint mobility, strengthens muscles and improves mental health. “Water exercises and those that improve flexibility like yoga and tai chi are particularly good for achy joints,” says Dr. Wei.. .. It’s natural to experience some muscle soreness after a workout. But increased joint pain may be a sign that you’re exercising too hard or too much and need to ease up….

    A 2016 meta-analysis of nine randomized controlled trials and one cohort were reviewed to determine the impact of exercise on arthritic symptoms of patients with JIA. Exercises included aquatic, strengthening, proprioceptive, aerobic, and pilates. Based on descriptive summaries on activity capacity, body function, pain, muscle strength, and quality of life, 95% of patients in the trials showed significant improvement…

    2. Maintain a Healthy Weight

    Every pound of excess weight puts about four extra pounds of pressure on joints. This extra pressure worsens aches and pains. Plus, fat tissue spurs chronic inflammation and exacerbates existing swelling and tenderness in arthritic joints. A 2017 study in the British Medical Journal found that women with body mass index values of 25 or higher have a 35% greater risk of getting RA.

    3. Eat a Balanced Diet

    According to Harvard Health Publishing, certain foods have been shown to fight inflammation, strengthen bones and boost the immune system. These include foods rich in inflammatory-fighting omega-3 fatty acids like salmon, tuna, olive oil and soybeans; antioxidant-rich green tea; fiber-rich whole grains and beans; and vitamin C-rich citrus fruits. Findings from the Nurses’ Health Study (NHS) and NHS 2, published in the American Journal of Clinical Nutrition, suggest it’s also a good idea to avoid sugary soft drinks because they may contribute to the onset of rheumatoid arthritis. Sugary drinks are considered to be a major contributor to obesity — and excess weight is known to increase the risk of RA….

    4. Don’t Smoke

    Rheumatoid arthritis is an inflammatory disease able to produce severe disability due to pain. Smokers with RA are likely to experience more pain and fatigue compared to non smokers. A 2016 study from the University of Manchester conducted a meta analysis measuring the effects of smoking cessation on a population based cohort of 5,677 patients to measure the association of smoking on patients with RA. Of this cohort, 40% have never smoked, 34 are former smokers, and 26% are current smokers. Due to the increased inflammation that smoking causes, smokers and reformed smokers experienced 73% more frequent flare ups and pain compared to non-smokers with RA. There was also a significant increase (1.5 fold) in premature mortality also associated with inflammation such as cardiovascular disease and respiratory diseases.

    5. Get More of the ‘Sunshine Vitamin’

    A June 2019 report from the University of Birmingham suggests that low levels of vitamin D up one’s risk of developing autoimmune disorders including rheumatoid arthritis. This vitamin deficiency also may worsen existing arthritis symptoms. Not having sufficient vitamin D can lead to a pro-inflammatory result and can cause symptoms to arise or worsen. A blood test can determine vitamin D levels….

    [Vitamin D supplements also seem to be over-rated as far as bone health, as supplements do not lower fracture risk for those living in the community. For those living in nursing homes on the other hand, they do lower the risk of fractures from falls.]

    6. Manage Stress

    Recognize what causes you stress and change what you can….[I]ncorporate into your daily routine relaxation exercises including meditation, deep breathing and guided imagery — there are free apps that will start you off. Releasing muscle tension eases arthritis pain…

    7. Try Alternative Treatments

    Acupuncture helps some people with rheumatoid arthritis by releasing pain-blocking endorphins and interfering with the transmission of pain signals to the brain via the nervous system. Another alternative treatment that shows promise is transcutaneous electrical nerve stimulation (TENS) therapy. With TENS therapy, a wearable device sends painless electrical currents to nerve fibers. This causes the release of pain-killing endorphins, as well as the generation of heat that relieves stiffness and pain…

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