Latest news with #Dietitian
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2 hours ago
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These 4 Habits Could Help You Avoid Cognitive Decline, New Study Says
Reviewed by Dietitian Mandy Enright, M.S., RDN, RYTKey Points A new study suggests exercise, diet and regular healthcare check-ups may lower dementia risk. That includes physical exercise—ideally six times per week—and mental exercises to keep you sharp. Following the MIND diet, a combination of the Mediterranean and DASH diets, may also support better brain disease (AD) and related dementias are significant public health challenges for many reasons. More people are being affected by dementia, and the condition can bring heavy emotional, social and financial burdens. And as much as you or a loved one may want to lower your dementia risk, it can be hard to figure out where to start. Memory decline in older adults often has multiple causes, so effective treatments ideally tackle several targets at once. While new medications that target amyloid (a group of proteins linked to Alzheimer's) show promise in slowing the disease in its early stages, they don't address other common problems like blood vessel damage in the brain, which can also contribute to memory loss. This highlights the need for better, more comprehensive treatments. Non-drug approaches, like improving lifestyle factors, offer a safe, affordable, and accessible way to reduce dementia risk. A groundbreaking study in Finland (called the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability, or FINGER) showed that combining certain healthy lifestyle changes improved memory and thinking in older adults at risk for dementia. To determine if the positive results from the FINGER study in Finland could also apply to a larger and more diverse group of people in the United States who are at risk for dementia, researchers studied this method's impact on brain health and thinking abilities, and the results were published in JAMA. This study was called the U.S. Study to Protect Brain Health Through Lifestyle Intervention to Reduce Risk, or U.S. POINTER. How Was This Study Conducted? Researchers recruited subjects for this study by using electronic health records and by working with local community organizations to reach people directly. The goal was to include older adults (ages 60 to 79) who didn't have memory problems but were at higher risk of developing dementia. To qualify, participants had to meet specific criteria regarding both lifestyle factors and risk factors. Those factors included having low physical activity levels—meaning less than 60 minutes of moderate exercise per week—and not following the MIND diet, which is designed to support brain health. As for risk factors, participants needed to meet at least two of the following conditions: A close family member (like a parent or sibling) had memory problems. They had health risks like high blood pressure, high cholesterol or high blood sugar. They identified as part of a racial or ethnic group that is often underrepresented in research, such as Native American, Black, Middle Eastern, or Hispanic or Latino. They were in the older age range (70 to 79 years old) or were male, as men are often underrepresented in dementia prevention studies. Both groups focused on improving brain health through physical activity, cognitive activity, healthy eating, social engagement and heart health monitoring. The difference between the two groups was in how the program was delivered. The first group was the structured group, and participants in this group received extra support from trained professionals and worked closely with peer teams of 10-15 people for motivation and accountability. Participants attended 38 team meetings over two years, and meetings were led by trained navigators and specialists. They also participated in the following: Physical exercise: 30-35 minutes of moderate-to-intense aerobic activity four times a week, plus strength and flexibility exercises twice a week. Cognitive exercise: Computer-based brain training program three times a week for 30 minutes, plus regular engagement in other intellectually challenging and social activities. Nutrition: Adherence to the MIND diet, which emphasizes dark leafy greens, berries, nuts, whole grains, olive oil and fish, and limits sugar and unhealthy fats. Health monitoring: Regular check-ins (every 6 months) on blood pressure, weight and lab results. The second group was the self-guided group. This group was more independent but still had access to resources and support from peer teams and navigators from the Alzheimer's Association. Participants received publicly available resources about healthy lifestyle changes, such as tips on exercise, diet and brain health. They only attended six peer team meetings over two years, and had their health checked once a year during clinic visits, following standard health guidelines. This study measured brain health and thinking abilities using a global cognitive score, which combined results from three key areas: executive function, which includes skills like planning, problem-solving, and multitasking; episodic memory, which focuses on remembering specific events or experiences; and processing speed, which measures how quickly the brain can handle information. To calculate the global score, participants completed a series of brain tests during clinic visits at the start of the study and every six months for two years. What Did The Study Find? Both groups in the U.S. POINTER study showed improvements in overall brain function over time as measured by their global cognitive scores. After adjusting for certain factors, the structured group improved slightly faster than the self-guided group, and this difference was statistically significant. When focusing on the different cognitive areas the researchers measured, here is what they found: Executive Function: In planning, problem-solving and multitasking, the structured group improved more than the self-guided group, and the difference was statistically significant. Processing Speed: In gauging how long the brain took to process information, the structured group also showed slightly greater improvement—however, this difference was not statistically significant. Episodic Memory: As for remembering specific events, both groups improved at about the same rate, with no meaningful difference between them. The structured program seemed to have the biggest impact on participants who started the study with lower cognitive function. However, the structured program worked similarly well regardless of participants' sex, age or heart health at the start of the study. Additionally, the effects of the structured program were the same for people with or without the APOE ε4 gene, which research has linked to a higher risk of Alzheimer's disease. In summary, the structured program provided the most benefit for executive function and was especially helpful for participants who started with lower cognitive abilities. Other factors like age, sex and genetic risk didn't seem to change how effective the program was. This study has a few limitations to consider. First, the results might not apply to everyone because the study only took place at five sites, included participants specifically at higher risk for cognitive decline and required a significant two-year commitment from participants. Second, the study wasn't designed to measure whether the interventions could prevent cognitive impairment or dementia, so those outcomes remain unknown. It's also worth noting that the self-guided group wasn't a true 'no-intervention' control group, as they still received some resources and support. Plus, participants knew which group they were in, which could have influenced their behavior or results. Additionally, it's unclear how long the benefits of the structured program will last, how easily it could be scaled up for larger populations or how meaningful the improvements are in the long term. How Does This Apply to Real Life? This study highlights the power of lifestyle changes when it comes to supporting brain health and reducing the risk of memory decline. It shows that combining regular exercise, a brain-healthy diet, mental stimulation and social engagement may make a real difference, especially for people at higher risk of dementia. The structured program, which provided extra guidance and support, was particularly effective in improving skills like planning, problem-solving and multitasking. This observation suggests that having a clear plan and access to professional support may help people stick to healthy habits and see better results. But the self-guided group, which had more flexibility, showed improvements, proving that small, consistent changes in daily life can still benefit brain health. This means that adopting healthier habits like staying active, following the MIND diet, engaging in mentally challenging activities, and staying socially connected can be a practical and accessible way to protect brain health. While the study focused on older adults at risk for dementia, the findings are a reminder that it's never too early or too late to start making positive changes. Our Expert Take A study recently published in JAMA provides valuable evidence that lifestyle changes can play a significant role in supporting brain health and reducing the risk of cognitive decline. In particular, these findings highlight the potential of combining regular exercise, a brain-healthy diet, mental stimulation and social engagement to improve cognitive health, especially for those at higher risk of dementia. Both structured and self-guided programs led to improvements in overall brain function, with the structured program showing slightly greater benefits, particularly in areas like planning, problem-solving, and multitasking. Importantly, the study also demonstrated that even small, self-guided changes can make a meaningful difference, making these strategies accessible to a wide range of people. Read the original article on EATINGWELL
Yahoo
8 hours ago
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The #1 High-Protein Drink to Help Ease Hot Flashes, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDKey Points Hot flashes are common in perimenopause and menopause, but there are ways to help manage them. Soy milk offers a simple, way to help ease symptoms, thanks to its natural supply of isoflavones. Healthy habits like physical activity and cutting back on alcohol can also help with hot flashes, mood swings and sleepless nights. Welcome to perimenopause and menopause. Women spend around 30% of their lives in menopause, and 52% of women experience hot flashes in the years leading up to and after their last period. While some women seek medical help for this symptom, many turn to natural remedies to find relief. One simple, yet powerful addition you can make to your diet? Soy milk. Thanks to its naturally occurring phytoestrogens, soy milk may help ease the frequency and intensity of hot flashes. Keep reading to learn why soy milk ranks as one of the best drinks to manage hot flashes, creative ways to enjoy it and other expert-approved tips to feel like yourself again. Why Soy Milk Tops the List Soy foods have long been used to support women as estrogen levels start to decline during perimenopause and menopause. 'The isoflavones in soy milk may help in reducing hot flashes,' says Lisa Andrews, RD, LD. Isoflavones are phytoestrogens with a structure similar to estrogen that bind to certain estrogen receptors in the body. One cup of soy milk has approximately 30 milligrams of isoflavones. Several small studies have been conducted over the past few decades to evaluate whether soy may alleviate hot flashes, and the results show some promise. A meta-analysis found that soy isoflavones may reduce the frequency of hot flashes by up to 20% and the severity by up to 26%. The amount of soy isoflavones needed to have an effect was found to be right around 40 milligrams per day, which is less than 1.5 cups of soy milk. Some research suggests that following a plant-forward diet may increase the effectiveness of soy foods in reducing hot flashes. A particular isoflavone called daidzein is metabolized in the gut to produce equol, which may be the compound that has the biggest effect on reducing hot flashes. Western diets tend to convert less daidzein to equol, but shifting the diet to include more plants may increase its production. Despite the promising research, there has been some skepticism about the safety of soy for menopausal women. But while some hormone replacement therapies, including those with estrogen and progestins, come with an increased risk of breast cancer, phytoestrogens from food don't seem to have the same relationship. People in cultures that eat large amounts of soy foods see lower incidences of breast cancer and vasomotor symptoms like hot flashes than women in America do. Sipping soy milk may also offer the added benefit of improved bone health, which is notoriously affected by menopause. The same isoflavones that help reduce hot flashes may help support bone mineral density and optimal bone turnover. Plus, soy milk is higher in protein than most other plant-based milks, says Andrews, which helps stimulate bone growth. And if you choose soy milk that's been fortified with calcium, that's another win for strong bones. How to Enjoy Soy Milk While you can drink a glass of cold soy milk, that's far from the only way to get this beverage into your diet. Here are some easy and delicious ways to increase your soy milk intake: In a smoothie. Blend soy milk with frozen fruit, leafy greens and flaxseed or nut butter for a balanced, hormone-friendly breakfast or snack. Soy milk gives your smoothie a creamy texture and adds a boost of protein. In your morning coffee. If you typically add milk to your coffee, swap it out for soy milk. You can also make a delicious latte at home by gently warming and frothing your soy milk before adding strong-brewed coffee or espresso and a sprinkle of cinnamon. With cereal. Pour soy milk over your favorite whole-grain cereal or granola. In overnight oats. Soak oats overnight in soy milk, instead of dairy milk or water, for a quick and easy breakfast on the go. Other Strategies for Managing Hot Flashes While adding soy milk to your diet can help, here are some other evidence-based methods to manage your hot flash symptoms: Avoid alcohol. 'Alcohol is known to exacerbate hot flashes,' says Andrews. Not only is heavier alcohol use associated with a higher risk of vasomotor symptoms like hot flashes, but it's also associated with an earlier onset of these symptoms in perimenopause. Stay hydrated. 'Water and cooling foods, like cucumbers, citrus, leafy greens, help with thermoregulation,' says Isabel Balady, RD, CDN. Other hydrating foods include tomatoes, cherries and berries. Get regular exercise. 'Aim for a mix of strength, cardio and rest days to support overall hormone health without overdoing it,' says Balady. While exercise may raise your body temperature temporarily, the available evidence suggests that regular moderate-intensity exercise may decrease hot flash symptoms. Our Expert Take Hot flashes can be a frustrating part of perimenopause and menopause, but you can take steps to manage them. Sipping soy milk daily offers a simple, research-backed way to help ease symptoms, thanks to its natural supply of isoflavones. Paired with other healthy habits like getting regular physical activity, staying hydrated and cutting back on alcohol, you can support your body's hormones to stay as comfortably cool as possible. If you're unsure whether soy milk is the best choice for you, check with your health care provider or a registered dietitian. Read the original article on EATINGWELL
Yahoo
2 days ago
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The 3 Best Ways to Maintain Your Muscle Mass to Live Longer, According to Dietitians
Yes, strong muscles may lead to longer years! Reviewed by Dietitian Maria Laura Haddad-GarciaKey Points Muscle mass boosts metabolism, helping maintain weight and support healthy aging. Strong muscles lower chronic disease risk and support mobility, strength and immunity. Eat protein, stay active and strength train to preserve muscle and live independently may have gulped down cans of spinach to grow his muscles, but for us, it takes more than greens. We have over 600 muscles in our body; some work on their own, like those found in our heart and organs, while others we can control, like our skeletal muscles. We use them each day—they help us walk, stand, lift, talk and even eat. Unfortunately, as we age, our muscles lose their size, strength and function, which can make tasks like rising from bed or walking to the bathroom become a challenge. Having weak muscles also increases our risk of falls, fractures, chronic conditions and a shorter life. That's why it's so important that we do everything we can to maintain our muscle mass. Below, we share three science-backed ways to keep muscles strong and healthy and explore the benefits of maintaining muscle mass. Tips for Maintaining Muscle Eat Enough Protein While some people would never miss a serving of protein on their plates at mealtimes, others may struggle to consume enough of it or fail to distribute their intake of it throughout the day. However, as Caroline Thomason, RD, CDCES, points out, "Eating enough protein helps maintain our muscle mass, as protein is a building block for muscle tissue.' You can find protein-rich foods in animal sources like chicken, eggs, seafood, yogurt, milk and cheese. However, plant-based foods like tofu, beans, lentils, nuts and seeds are also great protein sources. Research suggests older adults may need more than the previous recommendation of 0.8 grams of protein per kilogram of body weight and states a range of 1.0 to 1.6 grams per kilogram is more optimal. For a 150-pound person, this translates to 68 to 109 grams of protein per day. That said, there are different instances when these recommendations might not fit for you, such as if you have a risk of kidney disease. Talk to your health care provider or a registered dietitian to identify the right amount of protein for you. Be Physically Active Ever heard the saying 'Use it or lose it'? Well, that applies to our muscles. They will likely shrink and become weak if we aren't using them. As Thomason explains, any type of weight-bearing exercise, such as walking or running, helps maintain our muscle mass as we age and protects our bone health. During exercise, our muscles apply pressure to our bones, helping them increase in strength. Strong muscles can also help prevent falls, a major risk factor for age-related decline. The key is to find a form of exercise you enjoy. 'In order to make your activity regular, try to make it fun! Don't call it 'exercise.' Make it dancing, walking your dog, hiking or going to the gym,' says Taub-Dix. Do Strength Training Strength training, also known as resistance training, is one of the most important and effective exercises to combat aging. 'Strength training not only helps maintain muscle mass but also build muscle mass and thus improve our metabolism for longevity,' says Thomason. Every push, pull or lift you do contributes to building vital muscle. The Physical Activity Guidelines for Americans recommends shooting for two weekly strength-training sessions that target all major muscle groups. Whether you lift free weights, attend a kettlebell class or use your own body weight to do pushups or squats, it all counts! Why Muscles Matter Increases Metabolism Building more muscle can fire up our metabolism and help us maintain a healthy weight. As Thomason explains, 'Because it's one of our most metabolically active tissues in the body, it's so important for healthy aging and longevity because it helps keep our metabolism functioning optimally as we age.' The more muscle mass we have, the more calories we burn at rest. Our basal metabolic rate, the number of calories your body needs at rest, also increases with more muscle mass. Studies show that maintaining a healthy weight is also critical for increasing longevity. In fact, one study examining over 2.8 million people, found staying within a healthy BMI range was associated with a longer life. Healthy Aging Although supplement companies and skin-care products bombard us with promises of eternal youth, the real key to staying young and living a long life lies in our muscles. 'As we age, our muscles naturally decrease in mass and in strength. This is called sarcopenia, a condition that can lead to falls, breaks and weakness that could negatively impact your way of life,' says Bonnie Taub-Dix, RDN. Therefore, investing in our muscle health by building and maintaining muscle mass allows us to stay active, mobile and independent for longer. Lower Chronic Disease Risk Studies have also linked higher muscle mass to a lower risk of developing chronic diseases. As Thomason points out, 'More muscle mass is associated with better health outcomes long term, that can be anything from cardiovascular disease [to] comorbidities.' One study found that adults with the highest muscle tissue were 81% less likely to experience a cardiovascular event, such as a heart attack or stroke, and also had lower rates of diabetes, high blood pressure and obesity. Similarly, another study found that maintaining muscle through muscle-strengthening activities was associated with a 10% to 17% reduced risk of mortality, cardiovascular disease, certain types of cancer and diabetes. Supports Your Entire Body Maintaining our muscle mass supports other systems in our body, too. Taub-Dix explains, 'Maintaining and supporting your muscles can help support your immune system, your bones, your mental health, your gastrointestinal health and so much more.' Other body systems, including our immune system, slow down and weaken as we age. A weak immune system may make us more susceptible to illnesses and infections. However, exercise not only helps us maintain our muscle mass, but it can also help strengthen our immune system function. Other Things to Consider Beyond protein, make sure you're eating enough total calories, too. Eating enough will keep all systems in your body firing, keep your muscles nourished and give you energy to engage in both regular activity and strength training. Finally, make sure you are getting enough shut-eye. Sleep is vital to your overall health and works to restore and rebuild systems in your body, including your muscles. In fact, research suggests that people who sleep better may live longer. Our Expert Take We may not be able to turn back the clock, but we can do plenty to support a longer life and improve our life expectancy. Maintaining our muscle mass can keep our metabolism firing, help us reduce the risk of disease, and keep the rest of our body healthy. While many things help you maintain your muscle mass, three strategies that have been proven to help are eating enough protein, staying physically active and doing resistance training. In addition, make sure you are feeding your body with adequate calories and prioritizing enough sleep; both are vital for nurturing muscles. Read the original article on EATINGWELL Solve the daily Crossword
Yahoo
2 days ago
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The #1 Habit to Break to Improve Your Memory
Reviewed by Dietitian Karen Ansel, M.S., RDNKey Points Repeating the same routine daily may harm your memory and lower cognitive function over time. Switching up activities can improve memory, brain flexibility and emotional well-being. Trying new foods, workouts and hobbies keeps your brain stimulated and strengthens though the popularity of books like Atomic Habits or habit-stacking routines have been revolutionary for people to execute healthier and happier lifestyles, doing the same routines over and over can get you stuck in a rut. Worse, that rut could actually be damaging your cognitive function and impairing your memory. Yes, it's true—getting too stuck in your same routine over and over can be a detriment to your cognitive health—and research backs it up. Here's why. Changing Your Routine Of course, some habits, like diet and exercise, can help improve your health and reduce your risk of chronic disease. But one of the best things you can do for your brain is to break out of the need to constantly set habits and avoid getting stuck in the same routine. For instance, one study found that diversifying your daily activities and changing up what you do can actually result in higher overall cognitive functioning. The study evaluated participant data from the National Survey of Daily Experiences and found that participants with diversity in seven common daily activities, including paid work, time with children, leisure, physical activities and volunteering, ended up having higher scores for cognitive and executive functioning. Episodic memory was also better for those with higher activity diversity. Even if you find yourself changing up what happens day-to-day, sometimes you can get stuck in the same routines in other areas of your life, like eating the same meals or scrolling too much on your phone. Research shows a balanced, diverse diet leads to better mental health and superior cognitive function. In fact, shifting your food choices actually results in increased activity in your posterior cingulate cortex, a part of the brain in charge of your cognitive and behavioral processes. Changing your routine can seem intimidating, especially after you have worked so hard to set a healthier routine and lifestyle. However, you can still mix up your routine in clever ways and maintain your healthy habits at the same time. For example, switch up your routine in the kitchen and meal-prep different foods each week, or challenge yourself to make new healthy recipes. Try different types of movement and workouts, and give yourself the opportunity to learn new hobbies. This may be a great opportunity to finally learn that language or take guitar lessons! Keep reading to learn why changing your daily routine is the best way to improve memory. Why Changing Your Routine Is So Great for Memory Stimulates Your Brain Changing up your routine requires you to keep your brain active, which in turn helps to exercise your brain. Trying new things and switching what you do (even something as simple as making a new recipe or learning a new skill) is associated with higher levels of cognitive ability throughout life. It's so powerful that challenging the brain with new activities early in life may help protect the brain against cognitive losses in old age. Rewires Your Brain If you're doing the same things over and over, you're not giving your body and your mind the opportunity to be challenged. Exercising your mind daily and giving it new opportunities to solve new problems helps to keep your brain stimulated and challenges neuroplasticity. This is the brain's ability to rewire itself on the cellular level, which may improve memory. You May Feel Happier Not only does varying your routine improve your cognitive health, but you'll also feel happy about it. Researchers in one study found that people tend to be happier when they depart from their daily routines and give themselves new places and new experiences to explore. Even the smallest changes in your physical routine may make you happier and benefit your brain. More Tips In addition to breaking up your routine, these healthy habits can also improve your memory: Get quality sleep: Given all of the ways getting a good night's sleep benefits your health, getting your zzz's may seem like a no-brainer. But high-quality sleep can do wonders for your cognition. For example, quality sleep helps regulate your circadian rhythms, balances hormones and improves decision-making, emotional interpretation and concentration. Eat more fruits and vegetables: Research finds that eating a diet rich in antioxidant-packed foods such as fruits and vegetables may help slow down memory decline and aging. Move your body: Yes, physical movement is just as important as diet and sleep when it comes to your cognitive health. Because getting a variety of exercise is good for cognition (like a mix of aerobic and resistance training), physical activity can be a great way to switch up your routine in your daily life, benefiting your brain in multiple aspects. Chew your food: This may seem a little silly, but it's true. Eating requires you to use your chewing muscles and actually functions as exercise for your head and, evidently, your brain. So while having that protein-packed smoothie is great, be sure to also incorporate opportunities to chew those fibrous fruits and vegetables and activate those muscles. Our Expert Take Even though daily habits, like eating a balanced diet and regular exercise, can help us stay healthy, getting stuck in the same routines isn't always helpful for cognitive health. Research finds that changing up your routine—even if it's as simple as trying new recipes or challenging yourself to do new workouts—results in a higher overall cognitive function. Diverse activities can help stimulate your brain and keep it active, and can even make you feel happier. So find ways throughout your day-to-day life to try new things and change up your usual routines. Your brain will thank you for it! Read the original article on EATINGWELL
Yahoo
2 days ago
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The #1 Spice for Gut Health, According to Gastroenterologists
Reviewed by Dietitian Emily Lachtrupp, M.S., RDKey Points Gut health influences inflammation, disease risk and overall health. Turmeric may help improve gut health by reducing inflammation and improving the microbiome. Also include plenty of plants and fermented foods for a healthy the world of wellness trends, there's no denying that gut health has gained immense popularity. Terms like probiotics, good bacteria and microbiome have become part of our common vocabulary. The increased focus is well-deserved, as a rapidly growing body of research shows that gut health is connected to almost every other aspect of our overall health. Keeping your gut healthy involves eating a varied, balanced diet that includes lots of fruits, vegetables, whole grains, nuts, seeds, lean protein and fermented foods like yogurt and kimchi. And be sure to take a look at the spices in your pantry. Not only do herbs and spices add flavor, but they are also packed with nutrients that can support your gut-health goals. To get you started, we asked gut-health experts for their thoughts on the top spice for gut health—both said turmeric. Why Turmeric Is So Great for Gut Health When asked, both gastroenterologists recommend turmeric, a colorful and warming spice that can fit into just about any meal. Here's why. 'Turmeric is a relative of ginger that has a warm, slightly bitter flavor and a bold orange color that gets showcased in Indian and Southeast Asian food. But beyond its culinary uses, turmeric is known for its potential health benefits due to the active ingredient curcumin, which has anti-inflammatory properties,' says Will Bulsiewicz, M.D., a board-certified gastroenterologist. One catch with turmeric is that curcumin is poorly absorbed by the body. There is a workaround for this, though, and it is adding black pepper when you eat turmeric. According to Bulsiewicz, a compound in black pepper called piperine increases curcumin's bioavailability, allowing your body to absorb it better. Here are the two main reasons turmeric is GI docs' top spice for gut health. It May Support a Healthier Gut Microbiome Research has found that the relationship between turmeric's curcumin and your microbiome is a two-way street. First, curcumin helps maintain a positive balance of beneficial bacteria in the gut. Second, all that 'good' gut bacteria breaks down the curcumin to create antioxidant and anti-inflammatory compounds, which support your gut and overall health. It Might Reduce Inflammation Ground turmeric has a golden hue, while fresh turmeric is a bright orange. Foods with rich, deep colors like this contain high amounts of polyphenols. These compounds found in fruits, vegetables, herbs and spices offer potential health benefits. For example, polyphenols may help lower inflammation, and they also have antioxidant properties that neutralize cell-damaging free radicals. Turmeric has been associated with lower levels of inflammation in research, thanks in large part to its polyphenol content. 'Studies have shown that curcumin can help promote a healthy gut microbiome, reduce inflammation in the digestive tract and alleviate symptoms of digestive disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD),' says Ritu Nahar, M.D., a board-certified gastroenterologist. Most current research on the effects that curcumin from turmeric may have on IBS has focused on supplements versus food. It's important to note that the amount of curcumin in an extract will far exceed what's found in food. However, the results are promising. For example, a review of nine studies found that when participants took a supplement with curcumin or turmeric extract, their IBS symptoms (particularly abdominal pain) and quality of life improved. Benefits of a Healthy Gut While the primary purpose of your digestive system (or 'gut') is to process food, the influence of the gut is far-reaching. Your gut plays an active role in everything from immunity and mood to your weight and the quality of your sleep. A healthy gut microbiome is also important for disease prevention and management, including a potential reduced risk of cardiovascular diseases and diabetes. Keeping your gut in tip-top shape is all about balance. There are trillions of bacteria living in the gut, which are collectively known as the gut microbiome. Within that microbiome, there are good and bad bacteria. Prioritizing healthy diet and lifestyle habits helps the number of good bacteria outweigh the bad and maintains diversity in those bacteria, both of which are needed for gut health. Other Strategies to Improve Gut Health If you are looking for more ways to support your gut health, Bulsiewicz and Nahar provided some suggestions to get you started. Eat More Plants It's probably no surprise that eating more plant foods is at the top of this list. Fruits, vegetables, whole grains, seeds, nuts and legumes are rich in soluble fiber and resistant starches, which our gut bacteria metabolize to create a short-chain fatty acid called butyrate. 'Butyrate has a number of beneficial effects on our gut bacteria, on our gut barrier, on our immune system and throughout our entire body," says Bulsiewicz. "In short, if there were one thing that I would want more of for gut health, it would be butyrate.' Manage Stress There's a strong connection between the gut and brain. And it's thought that chronic stress can negatively impact gut health over time by reducing beneficial bacteria and increasing inflammation and intestinal permeability, also known as leaky gut syndrome. Nahar recommends practicing stress-reducing techniques such as yoga, meditation and deep-breathing or diaphragmatic-breathing exercises, and states that doing so may help balance the nervous system and support healthy digestion. Focus on Hydration Besides inadequate fiber intake, a common culprit for digestive woes is dehydration. Adequate hydration helps your digestive system work properly by softening stool and supporting the mucosal lining of the intestines. If you often reach for carbonated beverages to meet your hydration goals, stick to moderation. Nahar explains they may cause aerophagia, or essentially the problem of swallowing too much air. 'The main symptom of this is excessive flatulence and bloating,' says Nahar. Include Prebiotics and Probiotics If you're looking to support a diverse and thriving gut microbiome, you'll want to reach for the 'biotic' foods. The more well-known of the two is probiotics, which are live microorganisms in fermented foods like yogurt, kefir and sauerkraut that may boost your microbiome's diversity. Prebiotics will help feed the beneficial bacteria in your gut and are found in foods like garlic, onion, bananas and many other whole grains, legumes, fruits and vegetables. Our Expert Take Eating a diverse diet that includes plenty of plant foods like fruits, vegetables and whole grains will help keep your gut microbiome happy and thriving. Be sure to include some herbs and spices in your meals to maximize your gut health. We recommend incorporating more turmeric with black pepper in your meals to boost the number of good gut microbes in your digestive system and tamp down inflammation. Read the original article on EATINGWELL
