JustCare

Tag: Nutrition

  • Improving our food would improve our health

    Improving our food would improve our health

    Back in January, the Food and Drug Administration (FDA) proposed a rule that would change food labeling in ways that could improve our health. More recently, Secretary of Health and Human Services (HHS), Robert F. Kennedy Jr., proposed that the FDA reconsider its rule permitting substances Generally Recognized As Safe into our food. Will these changes happen and, if they do, will they improve our health?

    Both the HHS and the FDA say they are committed to helping Americans know exactly what’s in the food they are eating. Eliminating substances “Generally Recognized As Safe” (GRAS) from our food supply would be a huge step towards achieving this goal. GRAS tend to be chemicals in our food, about which we know very little, if anything. They might not be safe.

    Eliminating GRAS from our food would also make it easier for the FDA to oversee our food supply. “For far too long, ingredient manufacturers and sponsors have exploited a loophole that has allowed new ingredients and chemicals, often with unknown safety data, to be introduced into the U.S. food supply without notification to the FDA or the public,” said Secretary Kennedy. “Eliminating this loophole will provide transparency to consumers, help get our nation’s food supply back on track by ensuring that ingredients being introduced into foods are safe, and ultimately Make America Healthy Again.”

    But, Kennedy is cutting 20 percent of the FDA’s workforce, reports Christina Jewett for the New York Times. Consequently, 3,500 fewer people are ensuring our food safety and medical device safety, approving new drugs, preventing outbreaks of foodborne illnesses, and much much more. Without strong FDA oversight, there’s much to fear about the safety of our food and health care.

    Moreover, the FDA will face strong pushback from the food industry. Today, the food industry can simply inject substances GRAS into foods without even letting the FDA know. Companies can self-affirm that new ingredients in foods are safe. If RFK Jr. prevails, food companies would have to notify the FDA of their plan to use GRAS substances in their foods and provide the FDA with whatever safety data they had before they could use these substances.

    Meanwhile, prior to President Trump taking office, the FDA issued a proposed rule that would require companies to put nutrition labels on the front of food packages to help Americans better understand the ingredients in their foods. The rule would change nutrition labels so that they reflected whether a product has low, medium or high levels of sodium, and saturated fat, reports Sarah Todd for Stat News.

    If finalized, the nutrition labeling rule might might lead food companies to produce healthier food. The FDA, under the Biden administration, claimed that the rule would help fight chronic disease, including cancer and diabetes. These diseases are associated with diets that are high in saturated fats, salt and added sugars. Four in ten Americans have two or more chronic conditions and six in ten have at least one chronic condition.

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  • Over 65? Eat more salmon and less cheese!

    Over 65? Eat more salmon and less cheese!

    As you age, you want more high-quality fatty proteins in your diet, Leigh Weingus reports for The Huffington Post. These proteins reduce inflammation and promote brain health. Eating more salmon should help a lot.

    Of course, different foods deliver different health benefits. Some foods boost energy levels. Some prevent disease, often caused by inflammation. But eating too much saturated fat is linked to heart disease and high LDL cholesterol. It also reduces your fiber intake which can lead to constipation.

    The benefits of an anti-inflammatory diet: Experts advise to eat an anti-inflammatory diet, as we get older, in order to stay in good physical and mental health. Including a fatty fish in your diet, such as salmon, at least twice each week, will help your muscles and strength. It will also increase your omega-3 consumption, promote brain health, and reduce inflammation.

    Eat protein-rich foods and foods with antioxidants: If you don’t like salmon, chicken or duck without the skin, eggs and tofu are also rich in protein. And, kale and spinach are good antioxidants, as are pomegranates. They also provide folic acid, niacin and other B vitamins that help to promote healthy brains.

    As for dairy products: Experts are now thinking you need less cheese and other dairy products than previously advised and possibly none at all, reports Andrea Petersen for the Wall Street Journal. There’s a new-found link between dairy products and cardiovascular disease as well as some cancers, including prostate cancer. But, some experts disagree, claiming that dairy products reduce the risk of heart disease and colon cancer.

    And, the jury’s still out as to the value of drinking fat-free milk over whole milk or two percent milk. Whatever you do, the new thinking is that one serving of dairy products a day is all you need. Dairy is primarily good for calcium, and you can get your calcium from other foods, such as tofu, edamame, kale and bok choy.

    If possible, avoid ultra-processed foods and supplements. Food that is fresh and not ultra-processed offers nutrients that are far easier to absorb into your body.

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  • Being mildly overweight in older age has its benefits

    Being mildly overweight in older age has its benefits

    Judith Graham writes for CNN on the advantages and disadvantages of being mildly overweight in older age. Surprisingly, experts report that some additional weight has its benefits. Of course, there are drawbacks to carrying extra fat as well.

    Millions of older Americans are mildly overweight–they are carrying 10 to 15 more pounds than they weighed before having kids, slowing down on physical activities, or developing chronic conditions. But, those extra pounds might not mean they should be taking Ozempic or otherwise focused on losing weight.

    Too much excess fat can jeopardize your health and promote heart disease, diabetes and other chronic conditions. And, it’s never healthy to gain weight quickly. But, there’s plenty of evidence showing that 10 to 15 pounds of added weight can protect people when they fall and provide energy to people getting debilitating medical treatment, such as chemotherapy.

    As we grow older, we naturally tend to lose muscle and gain fat. And, when we gain fat, it tends to come in our stomachs rather than under our skin. Experts say that this fat in our abdomens is unhealthy and can lead to all sorts of chronic conditions. Adding fat in your hips and rear end is much less concerning.

    Keep active: It’s important to walk quickly enough to get your heart-rate up for least half an hour five days a week.  It’s also important to lift weights at least two times a week. In fact, physical activity can be more important than losing weight if you don’t have a lot of fat around your middle.

    If you continue to eat as you always have and reduce your physical activity, you will gain weight. Yet, the vast majority of people over 65 stop physical activity when they are not working.

    If you are even somewhat overweight, it’s particularly important to exercise. Otherwise, you lose your muscle mass and strength. And, then you are likely to become disabled or otherwise physically harmed and you jeopardize your independence.

    What happens to muscle when you lose weight? You lose both muscle (25 percent) and fat (75 percent) when you lose weight. So, it’s best to exercise more, rather than eat less, if you want to lose weight.

    Carrying a few extra pounds can put you at the lowest risk of early death. Of note, some studies have found that older people who are considered to be of healthy weight are at the highest risk of early death. According to the WHO, “being overweight may be beneficial for older adults, while being notably thin can be problematic, contributing to the potential for frailty.

    It matters what you eat: Eat a plant-based diet to the extent possible, with lots of legumes, nuts, vegetables and fruits. Limit your fat intake and stick to fatty foods that have unsaturated fats, if you can.

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  • The benefits of eating cooked vegetables

    The benefits of eating cooked vegetables

    When I was growing up, my mother always taught me that vegetables lost their nutrients when cooked. Little did she know. Hannah Seo reports for the New York Times on the array of vegetables that are better eaten cooked.

    Sauteeing, microwaving or roasting can actually boost the nutrients in some vegetables. The heat can help bring out certain compounds that are good for you. Which vegetables, you ask? The New York Times has you guessing. I failed the test. How about you?

    Spinach

    Spinach has loads of nutrients, including vitamin C and B6, iron, calcium and magnesium. It also has oxalate that can keep your body from absorbing the calcium and iron in your gut. Cooking the spinach kills some of the oxalate, allowing you to absorb the iron and calcium. Though you will lose some vitamin B and C when you cook spinach, overall you will get greater nutritional benefits. And, you’ll likely eat more!

    Mushrooms

    Mushrooms have a lot of antioxidants. Much as with spinach, grilling or microwaving them can deliver more antioxidants. Sauteing them has been found to increase their protein and your body’s ability to absorb their fatty acids and carbohydrates. But, deep frying or boiling mushrooms may reduce the antioxidants. Mushrooms are also tastier cooked, so you’ll likely eat more of them.

    Carrots 

    Cooked carrots offer carotenoids, which are antioxidants. But, the way you cook the carrots matters. Boiling, steaming and microwaving carrots tends to preserve carotenoids and enhance antioxidants.

    Green beans

    Green beans contain lectin, a protein that can keep you from absorbing nutrients, particularly calcium, iron, and zinc. But, if you pan fry, roast or microwave green beans at a high heat, the lectins no longer have that effect and you benefit from the green beans’ antioxidants.

    Garlic

    Raw garlic gives you allicin, which may contribute to heart health and reduced risk of cancer. That said, you are not likely to eat much raw garlic, so it might not matter.

    Onions

    Onions are better for you when eaten raw. Cooking tends to reduce their micronutrients and antioxidants. But, if you saute or roast onions in low heat for less than five minutes, you should still get more antioxidant benefits.

    Beets

    Beets can help lower your blood pressure and offer many health benefits. They have betalains and provide antioxidants, flavonoids and anti-inflammatory benefits. Overcooking and boiling beets will reduce these benefits.

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  • To live longer, you must both eat well and exercise

    To live longer, you must both eat well and exercise

    New research suggests that if you want to prevent chronic disease and live longer, you need to eat well and exercise. Doing one or the other apparently is not enough to extend your life, both are important, reports Dani Blum for The New York Times.

    You might think that you can counter the health consequences of eating a bag of oreos by going on a long run, and you wouldn’t be alone. But, exercise won’t undo the ugly toll those oreos take on your body. Similarly, eating lots of kale, spinach, nuts and fish, while good for your health, can’t make up for the fact that you’re a couch potato and not moving your muscles every day. Without exercise, you increase your risk of cardiovascular disease.

    A study published in The British Journal of Sports Medicine says to forget about thinking you can eat whatever you want if you work out. The bad fats will not go away no matter how many crunches and pushups you do. The researchers analyzed data on 350,000 healthy people with a median age of 57.

    The researchers put people who had high-quality diets in one box. These people ate an average of 4.5 cups of fruits and vegetables every day, at least two fish meals a week, less than two servings of processed meat each week and five or fewer servings of meat each week.

    The researchers put people who spent a lot of time walking and doing other physical activity, including vigorous exercise that makes you sweat, in another box. Apparently, however much exercise you do can be helpful, as little as 10 minutes a week.

    The researchers found that the people who fell into both boxes had the lowest likelihood of chronic disease and premature death.

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  • Skip the keto diet, go Mediterranean

    Skip the keto diet, go Mediterranean

    As you get older, it’s especially important to maintain a healthy weight. But, there are better and worse ways to do so. If you’re looking to lose weight, the Mediterranean diet is likely a better way to go than the ketogenic or “keto” diet. The keto diet comes with several risks.

    Harvard Health recommends that you not try the keto diet because it’s not clear that it’s safe. The idea behind the keto diet is that you will get your energy from fat rather than carbohydrates, which leads to a state of “ketosis.”

    The keto diet has you eating three-quarters of your calories from fat, including a lot of saturated fat. It does not distinguish between lean proteins and fatty ones from bacon, beef and pork. You can eat protein from meat as well as saturated fat from palm and coconut oils and butter. You can also eat unsaturated fats such as almonds, walnuts, seeds, tofu, olive oil and avocados.

    Eating too much saturated fat is linked to heart disease and high LDL cholesterol. It also reduces your fiber intake which can lead to constipation. With the keto diet, you could end up with low blood pressure and kidney stones. 

    The keto diet deprives your brain of healthy carbohydrates, such as whole grains, vegetables, and fruits, which are rich in a wide range of nutrients. Your body needs healthy carbohydrates to operate well, regulate your mood and keep you clear-headed.

    You can eat Swiss chard, spinach and other leafy vegetables. You can also eat bell peppers, mushrooms, cauliflower, garlic, onions, celery, Brussels sprouts and cucumber. But, you are not getting key micronutrients from these vegetables, such as vitamins B and C, phosphorus, selenium, and magnesium.

    The keto diet is fundamentally different from the Paleo, South Beach and Atkins diets. Eating a balanced diet is all about not having too many saturated fats and proteins in your diet or too few carbohydrates. You want to strike a healthy balance.

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  • 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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  • 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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  • The benefits for your brain of eating colorful fruits and vegetables

    The benefits for your brain of eating colorful fruits and vegetables

    Nicholas Bakalar writes for The New York Times on the value of flavonoids, the chemicals that make your fruit and vegetables colorful. A new study published in Neurology finds that colorful fruits and vegetables may have benefits for your brain. So, if you’re feeling forgetful or confused or wanting to stave off forgetfulness and confusion, it could help to eat more brussels sprouts, peaches and tomatoes!

    Researchers studying subjective cognitive decline found that brain health can be a product of the right nutrition. Flavonoids in fruits and vegetables might delay or reduce the likelihood of becoming confused and forgetful as you age. The researchers undertook a large and long observational study covering more than 100,000 participants in their early to mid-70’s on average, over around 20 years. So, the findings give more weight to the theory that nutrition can affect the health of our brains and keep your memory strong. But, it cannot show causality between eating colorful fruits and vegetables and reductions in confusion and forgetfulness.

    Researchers looked at study participants’ consumption of more than 20 types of flavonoids found in carrots, strawberries, spinach, avocados and other fruits and vegetables. (N.B. Mushrooms do not contain flavonoids although they do have beneficial properties.) It asked participants seven questions with yes or no responses regarding their ability to recall recent events, short lists, spoken instructions and finding their way around different locations, as well as their sense of their ability to recall things.

    The researchers found that the participants who were among the top 20 percent in their ability to recall things had the highest consumption of flavonoids. And, they were 19 percent less likely to say that they were forgetful or confused. The researchers concluded that the earlier in life people eat a rich array of flavonoids, the better for the health of their brains and their memory.

    One other noteworthy conclusion: The researchers found that some vegetables and fruits appeared to lead participants to have less confusion than other vegetables and fruits. So, if you’re open to eating raw spinach, winter squash, strawberries and brussels sprouts, that could potentially further reduce your likelihood of being forgetful and confused as you age and, perhaps, even the risk of Alzheimer’s disease.

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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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