December 5, 2016

NEWtrition Week 4

NEWtrition Week 4

New things I learned in nutrition news this week. (New^3)trition.

  • So we know that fiber is good. But the FDA is now counting some additives as fiber. 7 specific isolated and synthetic fiber can be labeled as such: beta-glucan soluble fiber, psyllium husk, cellulose, guar gum, pectin, locust bean gum, and hydroxypropyl methylcellulose. Makers of processed foods use these fiber additives for their various texturizing properties, and then can claim them as fiber on the label. This is definitely confusing to a consumer who isn’t trained in label reading, which yes, does require training. This sucks, man. Label reading should be a high school / college course requirement.
  • Benefits of vitamin B3: Vitamin B3 is also known as niacin, and may hep lower cholesterol, ease arthritis, and boost brain function. It helps convert food into energy by assisting enzymes, is important for cellular metabolism, and plays a role in cell signaling, making and repairing DNA, and is an antioxidant. A deficiency can result in: memory loss and mental confusion, fatigue, depression, headache, diarrhea, and skin problems. The recommended amount is 14-16mg/day. It can LDL cholesterol (the “bad” guys), increase HDL cholesterol (the “good” guys), lower triglycerides, help prevent heart disease, help treat type 1 diabetes by protecting insulin-creating cells in the pancreas, boost brain function, improve skin function, reduce symptoms of arthritis, and treat pellagra. Here are the top food sources: chicken breast, light tuna (canned in oil), beef, smoked salmon, bran flakes, peanuts, lentils, whole what bread. Side effects of niacin supplementation: flush, stomach irritation and nausea, liver damage, blood sugar control, eye health and gout.
  • Oppostie day – lemon juice as a basic substance: Once digested and metabolized, lemon juice produces alkaline byproducts, which make the urine more alkaline. The alkaline diet, emphasizing fruits, nuts, legumes, and vegetables, lowers the body’s pH, thereby promoting health and preventing disease. This does not mean that the pH of the blood is changed – this value remains stable regardless of diet. Lemon juice also contains lots of vitamin C which strengthens the immune system, increases mineral absorption, reduces risk factors for heart disease and prevents certain types of kidney stones.
  • Preventing Fatty Liver: Fatty liver disease is linked to obesity and type 2 diabetes and other disorders that involve insulin resistance. It involves fat accumulation and inflammation in the liver cells, and is caused by: obesity, excess belly fat, insulin resistance, high intake of refined carbs, sugary beverage consumption, and impaired gut health (read my post about gut health HERE). You can avoid it or get rid of it by: losing weight and avoid overeating, cutting back on carbs (especially refined carbs), include foods that promote loss of liver fat like monounsaturated fats, whey protein, green tea, and soluble fiber, and exercise consistently. Supplements like milk thistle, berberine and omega-3 fatty acids have also shown to help.
  • Root Cause of Anxiety: 1. Gut issues can impact anxiety. If there is inflammation, parasites, small intestinal bacterial overgrowth, fungal overgrowth, or dysbiosis in the gut, an inflammatory response results which affects the brains. Furthermore, there is about 400 times more serotonin in the gut than there is in the brain. Due to this neurotransmitter production, there is a strong connection between the gut and the brain. Problems in the gut can therein lead to a variety of cognitive, mood, and behavioral disorders in addition to anxiety and depression. Another theory of depression is called the inflammatory cytokine model, which states that inflammation (in the gut or somewhere else), suppresses activity of the frontal cortex and causes signs of depression. 2. The HPA axis (hypothalamic-pituitary-adrenal axis) could also be at play. This is responsible for responses to stress. Chronic stressors change the output of stress hormones which in turn affect production of other hormones and neurotransmitters in the body. Things that affect the HPA axis are perceivedstress, inflammation, blood sugar dysregulation, and circadian disruption. 3. Nutrient deficiencies: Many nutrients affect mental health, including: B12, folate, zinc, copper, EPA and DHA, vitamin D, choline, B6, and riboflavin. B2, folate, choline, B6, B2, and zinc are important for methylation. This is the process that affects neurotransmitter production, so if you’re not methylating correctly, you won’t produce neurotransmitters well, which can lead to anoxiaty and other mood disorders. These nutrients can be depleted by a vegetarian diet. A diet rich in shellfish, organ meats, non-starch vegetables, nuts, seeds, fruits, sea vegetables, animal fats, and seafood are recommended. In terms of supplements CBD is effective (the non-psychoactive part of cannabis – so you don’t get high). It has an anti-inflammatory, anti-anxiety, and possibly antidepressant effect. Taurine is a precursor of GABA, so a taurine supplement could help with these levels (low GABA = high anxiety). LAstly, L-theanine (found in green tea) increases alpha waves and decreases beta brain eaves for a calming and relaxing effect without causing drowsiness
  • Healing cancer with herbs: Sea vegetables (kelp, comb and nori) contain iodine are rich in iodine (iodine deficiencies have been linked to breast and ovarian cancer). Cruciferous vegetables (broccoli, cauliflower, and cabbage) stimulate enzymes that detox casinogens before they damage cells. Medicinal mushrooms (reishi, and chage) are anti-tumor agents and have polysaccharides, alkaloids, tocopherols, phenolics, flavonoids, carotenoids, folate,s ascorbic acid enzymes, and organic acids – prevent tumor growth by increasing level of antioxidants in blood plasma while boosting immunity of those suffering form advanced stage cancer). Aloe – strong immunomodulatory and anti-tumor properties, boosting immune system function and destroying cancer tumors. Hemp ideal ratio of 3:1 for omega 6 and omega 3 – fundamental to immune function due to their antioxidants and anti-inflaammtatoy faty acids so help oxidize the cells and restore health at a cellular levels. Garlic cancer risk cut by 60% for those with highest intake of allum containing vegetables. Turmeric – targets causative factors involved in cancer development, including DNA damage, chronic inflammation, disruption of cell signaling pathways
  • An egg a day reduces the risk of stroke by 12%: A large egg includes 6 grams of high quality protein, which is shown to be related to reduction in blood pressure. The yolk hasproteins, fats, vitamins and minerals, vitamin E, D, A, and antioxidants lutein and zeaxanthin who help reduce inflammation. They are also high in iron, selenium and phosphorous as well as vitamins B2, B5 and B12. They raise HDL cholesterol while changing LDL cholesterol from small, dense particles to a larger, benign one. Choline is also present in eggs, which  supports health brain function. Egg consumption reduces risk of stroke (though only by 12%) and does not show connection to coronary artery disease.
  • 10 health secrets from the happiest region in the world: Sweat, ride bikes, eat Nordic foods (rye bread, no sugar or oils, clean water, fresh salmon, grass fed organic lamb, skyr), put down your smart phone, own less, breath fewer gas fumes, soak in thermal pools, relax at home, go outside, eat locally and ethically.
  • Mulberry compound fights obesity, high cholesterol, high blood sugar, and cancer: Mulberries contain resveratrol (anti-aging antioxidant), vitamin C, K, A, E, B6, niacin, folate, potassium, and magnesium. They also contain rutin, which could a key in the fight against obesity because it is shown to activate brown fat and boost metabolism.
  • Cat yoga is a thing now. 

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