Latest news with #JessicaBall
Yahoo
14 hours ago
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Scientists Just Connected These Foods with an 80% Lower Risk of Cognitive Decline
Reviewed by Dietitian Jessica Ball, M.S., RDA new study suggests eating more antioxidant-rich foods may lower cognitive decline risk by 80%. Participants who ate the most foods rich in vitamins, magnesium, zinc and selenium had the best outcomes. Nuts, leafy greens, berries, whole grains and more plant-based foods are great sources of you misplace your keys for the third time in a week or blank on a close friend's name, it's hard not to wonder: Is this normal aging—or something more? Mild cognitive impairment (MCI) is a condition marked by subtle but noticeable changes in memory and thinking. And it's surprisingly common among older adults. It affects nearly one third of people over age 65, and for many, it's an early warning sign of dementia, including Alzheimer's disease. Unlike normal age-related forgetfulness, mild cognitive impairment can make it harder to manage daily tasks and can progress into more serious cognitive decline. While there's still no cure for Alzheimer's or other dementias, researchers are zeroing in on strategies to help delay or prevent cognitive decline. Diet is one of the most promising—and controllable—factors. Many studies have suggested that antioxidant-rich foods may protect the brain, but questions remain: How much do they help? And what about other common habits, like drinking alcohol—does it cancel out any benefits? To explore these questions, researchers looked at the relationship between dietary antioxidants, alcohol consumption, and the risk of mild cognitive impairment in older adults. They recently published their findings in the journal Nutrients—and the results may inspire you to rethink what's on your plate and in your glass. Let's break down what they discovered. This was a cross-sectional study, meaning it looked at data from a single point in time rather than following participants over a period of years. Researchers gathered data from 1,084 adults aged 55 and older living in Zhejiang Province, China. Participants answered questions about their diet, lifestyle, alcohol consumption and health history. They completed a cognitive screening using the Montreal Cognitive Assessment (MoCA), a widely used tool for detecting mild cognitive impairment. The researchers used a validated dietary questionnaire to calculate a Composite Dietary Antioxidant Index (CDAI) for each person. The CDAI is based on six key antioxidants: vitamins A, C and E, as well as magnesium, zinc and selenium. Participants were sorted into four groups based on their CDAI scores, from lowest to highest. The study found a clear pattern: people with higher antioxidant index scores had lower odds of having mild cognitive impairment—up to an 80% reduced risk. But these risk reduction benefits aren't for everybody across the board. When researchers looked at how alcohol and antioxidants interacted, they found that the protective effects of antioxidants were only statistically significant among people who didn't drink alcohol at all. In other words, drinking any alcohol seemed to cancel out some of the brain benefits of a high-antioxidant diet. And people who drank alcohol one to two times a week had more than double the odds of having mild cognitive impairment compared to non-drinkers. Keep in mind, because this was a cross-sectional study, it can only show associations—not cause and effect. The dietary data was also self-reported, and people aren't always 100% inaccurate when remembering what they ate. And while the study accounted for many factors that might influence brain health (like age, education and depression), it didn't account for the amount or type of alcohol consumed. These findings support what many nutrition experts have been saying for years: antioxidants help protect the brain and alcohol—despite the hype around red wine—may do more harm than good when it comes to cognitive health. To add more antioxidants to your diet, focus on getting a variety of colorful, whole, antioxidant-rich foods. Some great options include: Leafy greens (spinach, kale) for magnesium and vitamin E Berries and citrus fruits for vitamin C Carrots, sweet potatoes, and winter squash for vitamin A (especially sunflower seeds and almonds) for vitamin E and selenium for magnesium and zinc Instead of reaching for a glass of wine in hopes of getting antioxidants, reach for a fruit salad or a handful of nuts. Foods provide a broader mix of beneficial nutrients—and without the potential downsides of alcohol. Even small dietary upgrades can help. Try tossing sunflower seeds on your salad, snacking on oranges or blending spinach into a smoothie. If you're already eating some antioxidant-rich foods, think about how you can include even more variety. This study adds to a growing body of evidence that a diet rich in antioxidants can help protect your brain as you age—while regular alcohol consumption may increase your risk of cognitive decline. For a brain-healthy lifestyle, focus on eating more antioxidant-packed foods and avoiding alcohol. Your future self might thank you for it. Read the original article on EATINGWELL
Yahoo
19 hours ago
- Health
- Yahoo
How to Know if You Have High Cortisol Levels, According to Experts
Reviewed by Dietitian Jessica Ball, M.S., RDCortisol helps regulate stress, sleep and metabolism—but chronic elevation can harm long-term health. Signs of high cortisol include poor sleep, visceral fat gain and feeling mentally alert but physically tired. Managing stress, sleep, blood sugar and gut health can help reduce cortisol and chronic you've spent any time on social media lately, you've probably seen cortisol blamed for everything from visceral fat to burnout and sleepless nights. While it's true that this stress hormone plays a role in how you feel, cortisol is essential for many everyday functions. 'It helps regulate your body's stress response, blood sugar, metabolism, inflammation and even your sleep-wake cycle,' says Erica Armstrong, M.D., IFMCP. The key is to keep cortisol in a healthy range, which healthy adrenal glands manage all on their own. If cortisol levels become too high for too long, you may start to notice some unpleasant side effects, and your health could be at risk. To untangle fact from fiction when it comes to cortisol, we spoke with physicians to understand what this stress hormone does, how to spot when it might be out of balance and steps you can take to manage inflammation and feel your best. 'Cortisol is a hormone produced by your adrenal glands that plays an essential role in your health,' says Armstrong. This hormone naturally follows a 24-hour cycle, peaking 30 minutes after waking up, and declining during the day, with the lowest levels occurring during the early phases of sleep. As a stress hormone, cortisol is regulated by the hypothalamic–pituitary–adrenal axis (HPA axis) and surges during times of high stress. A burst of cortisol leads to high amounts of sugar released into the bloodstream for extra energy, vasoconstriction and increased heart rate to get your body ready for the 'fight or flight' response. This response is useful in a situation when you need to move or act quickly, but can create problems when it occurs too frequently, and without the follow-up of physical action. Most cells in the body have cortisol receptors, meaning that this stress hormone impacts everything from your heart to your brain, metabolism, immune system and more. Chronically high cortisol levels are a biomarker for a number of diseases, including heart disease, stroke, type 2 diabetes and other metabolic and inflammatory conditions. Some of the most common causes for elevated cortisol include chronic stress, insulin resistance, autoimmune diseases and Cushing's syndrome, explains Armstrong. The only way to know if you have high cortisol levels is to see a medical professional. 'We always combine symptoms with lab testing (like a 4-point saliva cortisol test) and a full clinical picture before concluding whether cortisol is truly out of balance,' says Armstrong. That said, these are some of the most common signs of high cortisol: If you have trouble falling asleep at night or tend to wake up in the middle of the night and can't fall back asleep, it could have something to do with your stress hormones. 'Cortisol should be low at night, but if it's spiking due to stress or blood sugar dips, it can wake you up in the middle of the night,' says Armstrong. One study of healthy individuals found that higher pre-sleep cortisol levels were associated with shorter and poorer sleep quality than lower pre-sleep cortisol levels. A similar connection was also found among people with type 2 diabetes. Left unaddressed, poor sleep quality and short duration can lead to a number of health concerns, including an increased risk of heart disease and all-cause mortality. If you find yourself holding on to extra weight around your midsection, despite no changes in your diet or exercise routines, it could be a sign of high cortisol levels. In one study of middle-aged and older adults, those with higher levels of hair cortisol were more likely to have a higher body weight and waist circumference than those with lower levels. 'Cortisol promotes fat storage, especially around the midsection, as a survival mechanism,' says Armstrong. While the chances of elevated cortisol are higher in those with abdominal obesity, many people who may fall on the obesity scale do not have elevated cortisol. As a stress hormone, cortisol helps your brain stay ready for impending danger, which can feel downright exhausting when you're stuck in that state for too long. 'Elevated cortisol can make you feel mentally alert even when you're physically exhausted,' says Armstrong. However, even if you're feeling mentally wired, chances are your brain isn't operating at its best. High levels of cortisol, maintained over long periods, are associated with reduced cognitive function and impaired sleep, which can further impair mental functions such as memory and attention. Working to lower elevated cortisol levels can help reduce chronic inflammation and the risk of inflammatory diseases. Here are other expert-approved ways to manage inflammation: Follow an anti-inflammatory diet: An anti-inflammatory diet rich in omega-3 fatty acids, plenty of colorful fruits and vegetables and fiber-rich legumes can help support your body's natural ability to regulate inflammation and stress. Work to balance your blood sugar levels: 'Stabilizing blood sugar through regular meals with protein, fat and fiber can calm both inflammation and cortisol spikes,' says Armstrong. Focus on stress management: Managing your mental, emotional and physical stress with adequate rest and prioritizing mental health and self-care activities can help reduce stress and inflammation. Research supports the use of mindfulness, meditation and relaxation interventions as effective ways to manage and lower cortisol levels. Prioritize sleep: 'Even one night of poor sleep can elevate inflammatory markers,' says Armstrong. As inconsistent sleep is highly associated with inflammation, creating and sticking to a consistent sleep schedule and routine should be a top priority in your inflammation management plan. Take care of your gut health: The gut microbiome plays a crucial role in regulating your immune system and controlling inflammation. 'Addressing microbiome imbalances, food sensitivities, or underlying infections through personalized protocols can dramatically reduce systemic inflammation,' says Armstrong. When operating correctly, your body has systems in place to regulate cortisol production and release for an appropriate stress response. So while most people do not have to worry about elevated cortisol, chronically high levels can cause unwanted side effects and increase the risk of inflammatory and metabolic health conditions. Difficulty sleeping, abdominal weight gain and feeling mentally wired but physically tired can indicate elevated cortisol levels; however, these symptoms could also be caused by a variety of other health conditions or imbalances. The best way to know for sure is to speak with a healthcare provider. Read the original article on EATINGWELL
Yahoo
a day ago
- Health
- Yahoo
Our 17 Most-Saved Breakfasts for Better Blood Sugar
Reviewed by Dietitian Jessica Ball, M.S., RD If you're lacking in diabetes-friendly breakfast inspiration, we've got the list for you. All of these recipes have lower levels of saturated fat and sodium, as well as staying under our threshold for calories and carbohydrates to help support healthy blood sugar levels. This makes these dishes perfect for anyone who follows a diabetes-friendly eating pattern. Plus, these recipes are among the most-saved on MyRecipes, EatingWell's very own recipe-saving tool, so you can feel confident that fellow EatingWell readers want to make these all the time. If you haven't started saving your favorites with MyRecipes yet, don't worry! All you have to do is click the heart icon on a recipe, and it will always be there for you to organize, reference and share whenever you want! From our Ham & Broccoli Breakfast Casserole to our Feta, Egg & Spinach Breakfast Taco, you'll never run out of delicious breakfast recipes any of these recipes? Tap "Save" to add them to MyRecipes, your new, free recipe box for just got easier with these satisfying breakfast burritos made with eggs, spinach, serrano peppers and cheese. These burritos can last for months in the freezer and reheat within minutes in the microwave, so keep a stash on hand for when you need a quick, healthy breakfast. View Recipe Prepare this easy ham and broccoli casserole the evening before. In the morning, just pop it in the oven for a delicious breakfast. View Recipe Smoothies are popular for breakfast, but many don't have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal. View Recipe It doesn't get easier than this healthy breakfast taco that's ready in just five minutes. Kale or arugula will work just as well if you don't have spinach on hand. If you want an over-hard egg instead, and notice the egg is browning too quickly, add a tablespoon or two of water to the pan to help steam the egg and set the yolk faster. View Recipe This breakfast pita is perfect for anyone looking to enjoy a delicious start to their day! This easy breakfast combines fresh veggies and feta cheese with za'atar, a fragrant spice blend that enhances the taste without adding sodium or sweeteners. View Recipe Fresh lemon juice and zest add the perfect pop of brightness and acidity to these delightful oatmeal cakes. You can use fresh or frozen raspberries, depending on what you have on hand. Enjoy these oatmeal cakes for a healthy breakfast or snack. View Recipe These fun yogurt pops studded with fresh berries make a great on-the-go breakfast for a busy morning--perfect for kids and adults alike. View Recipe Fill yourself up with this ultra-quick egg, spinach and Cheddar breakfast sandwich. It's not only fast, but there's a good chance you already have the ingredients on hand that you'll need to pull it together, so you can skip a trip to the store before your busy workweek. View Recipe Peanut butter is the star ingredient in these oatmeal cakes, providing not only flavor, but a boost of plant-based protein too. Hiding a bit in the center of each muffin is a fun way to ensure that peanut butter makes it into every bite. View Recipe While eggs offer plenty of protein, you can make a satisfying, high-protein breakfast without them. This breakfast bowl includes black beans, yogurt and Monterey Jack cheese, providing 15 grams of protein to keep you feeling full and energized throughout the morning. View Recipe Enjoy all the classic flavors of carrot cake in these healthy oatmeal cakes. Shredded carrot, raisins and walnuts are packed into each bite. Chopping the raisins helps distribute them throughout the batter. These oatmeal cakes are perfect for a grab-and-go breakfast, but also are a great snack. View Recipe Peach-oatmeal bars are the perfect way to start your day, or enjoy them as a midday snack. Made with fiber-rich oats, ripe peaches and a touch of brown sugar, these bars hold together beautifully, making them the perfect thing to grab during the dash out the door. View Recipe Salad for breakfast? Don't knock it until you've tried it. We love how this meal gives you 3 whole cups of vegetables to start your day. View Recipe In Costa Rica, this popular breakfast bean dish is called gallo pinto, which means spotted rooster, referring to the dark beans amid the pale rice. We call for cooked barley here, but you can use whatever leftover cooked grain you may have on hand. View Recipe This healthy breakfast smoothie recipe is packed with protein, fiber, unsaturated fats and essential vitamins and minerals. View Recipe Never skip breakfast again! Keep these coconut and date breakfast bites in the fridge or freezer, and you'll always have a grab-and-go option for busy mornings. View Recipe Pico de gallo and cheesy eggs make this quick breakfast flavorful and satisfying. View Recipe Read the original article on EATINGWELL
Yahoo
a day ago
- Health
- Yahoo
6 Foods With As Many Antioxidants As Green Tea
Reviewed by Dietitian Jessica Ball, M.S., RDAntioxidants play an important role in our health by neutralizing free radicals. Green tea is known for being a good source of antioxidants, but there are many other foods that provide an even higher amount of antioxidants. Foods such as berries, leafy greens and chocolate can provide an antioxidant boost that can support your overall are important compounds for our bodies. To put it simply, they are molecules that fight free radicals in our bodies. Free radicals are compounds that can potentially cause harm if there is a high concentration in our bodies, and they can increase risk of illnesses such as type 2 diabetes, heart disease and cancer. Green tea is one beverage that is known to contain antioxidants among its other health-promoting components. Tea in general consists of polyphenols, and the type of polyphenol will depend on the level of fermentation. Green tea mainly consists of catechins—one in particular, named epigallocatechin gallate (EGCG)—which helps fend off free radicals and combats inflammation. Green tea is a great option and can be refreshing and calming to drink, but it is not the only food/beverage that has high amounts of antioxidants. About 71 milligrams (mg) of EGCG are present per 100 milliliters (mL) of green tea. Antioxidants are especially found in fruits, vegetables and other plant-based whole foods. Some examples of dietary antioxidants are beta-carotene, lycopene and vitamins A, C and E. Here are some foods that have even higher levels of ECGG than green tea. For every ½ cup of blackberries, there are about 130-405 grams of polyphenols, including anthocyanins, flavanols and phenolic acid. One of my favorite ways to incorporate blackberries is by eating them in salad with other berries, in oatmeal and also mixing them in a smoothie along with yogurt and some nut butter for extra staying power. Also, it's important to note that frozen berries are a great option because they are picked at their peak ripeness and last longer. Just ½ cup of raw spinach contains 30-290 grams of flavonols. One of the reasons spinach is so great is because it is so versatile. You can use it as a leafy green in salads and sandwiches. Also, it is a great breakfast staple because it goes nicely with egg dishes and can be used in omlettes and quiches without overpowering the flavor. This is also why incorporating it into smoothies can be great. A smoothie with spinach and berries is an antioxidant powerhouse! Berries in general have great antioxidant content, and strawberries are also a great example. There are 94 grams of polyphenols—including anthocyanins and flavanols—per ½ cup. Like blackberries, they are versatile and can be incorporated into many dishes, including fruit salads, breakfast cereals, smoothies and even savory dishes like salads for a dash of sweetness. Strawberries are a summer fruit, so purchasing them frozen can be a great option year-round. One half cup of raw red cabbage provides up to 470 grams of polyphenols from anthocyanidins. There are so many different ways to eat red cabbage. It can be eaten raw, cooked or fermented, which adds to its versatility. Shredded raw cabbage can be quickly added to salads for not only added nutrients, but also to add some color to the plate. Roasting cabbage can also be a great option as a side dish to your meals. Another leafy green that is an antioxidant powerhouse is kale. For every ½ cup of raw kale, there are about 170 grams of polyphenols from flavonols. Some people might be hesitant about kale because of its tough texture, but there are so many ways to eat it that aren't just in a salad. Like spinach, cooking kale in egg dishes is a great idea for the mornings, as well as sauteeing it with onion and garlic, and incorporating it in different soup or stew recipes. Especially during colder weather, a hearty soup can be very comforting. If you are drawn to sweets, we have some good news: chocolate is packed with antioxidants. And typically the darker the chocolate, the higher the antioxidant content will be. In ¼ cup of dark chocolate, there are over 200 grams of polyphenols provided from flavanols. There are, of course, numerous dessert recipes and also many different varieties of dark chocolate bars to choose from. The antioxidants in chocolate are primarily found in the cocoa solids they contain. The difference between dark and milk chocolate is that dark chocolate contains 50-90% cocoa solids, whereas milk chocolate contains 10-50% cocoa solids. Antioxidants are compounds that our body can make itself, and we can also get them from food. They help protect us from potentially harmful molecules called free radicals, which can accumulate and promote oxidative stress. Oxidative stress raises the risk of heart disease, cancers, type 2 diabetes and other chronic conditions. Green tea is a popular choice for those looking to increase their antioxidant intake, but there are many other foods that are rich in antioxidants and can also help neutralize free radicals. Whole foods that are rich in color often have impressive antioxidant contents. This includes berries such as blackberries and strawberries, leafy greens such as spinach and kale, red cabbage and even chocolate. Eating a variety of foods helps us obtain these various health-promoting antioxidants. Read the original article on EATINGWELL
Yahoo
2 days ago
- Health
- Yahoo
Is It Okay to Eat Cheese If You Have Heart Disease? Dietitians Settle the Debate
Reviewed by Dietitian Jessica Ball, M.S., RDCheese can fit into a heart-healthy diet, but moderation is key. Stick to small servings to enjoy its flavor. Opt for lower sodium varieties, like Swiss or mozzarella, to make cheese a smarter choice for heart health. Pair cheese with nutrient-rich foods, such as whole grains and vegetables, to enhance its is high on many people's list of favorite foods. But it's also one of the foods that is suggested to "eat in moderation", especially for those with heart disease. Cheese has beneficial nutrients, like protein and calcium, as well as other nutrients that are often recommended to limit, like saturated fat and sodium. The good news is that a little bit of cheese goes a long way in the flavor department. So, how much can you really have if you have heart disease? Here are the details on whether or not cheese can and should be part of a heart-healthy diet, plus some of the healthiest ways to include cheese to your eating pattern. "Cheese's biggest drawback is it can be high in saturated fat," says Cheryl Mussatto, M.S., RD, LD. Some data suggests that eating too much saturated fat may increase the risk for heart disease and raise LDL (bad) cholesterol. As such, the American Heart Association recommends limiting saturated fat to 5% to 6% of total daily calories, or about 13 grams per day for a 2,000-calorie diet. However, newer research suggests that full-fat dairy foods, like whole milk, yogurt and cheese, may not increase the risk of heart disease or diabetes. Data suggests consuming saturated fat from dairy sources may, in fact, be beneficially associated with HDL 'good' cholesterol. More research is needed to clarify these findings, but including cheese in moderation seems to be a safe bet if you enjoy it. In addition, cheese is a good source of calcium and protein, and it contains vitamins A and B12, nutrients that play an important role in keeping the heart and body strong. "If you enjoy cheese, it can fit in a heart-healthy diet as long as you are keeping the portion small," says Michelle Routhenstein, M.S., RD, CDE, CDN. Cheese is a natural source of calcium, a mineral that makes up bone structure. With most generally healthy adults needing at least 1,000 milligrams of calcium per day, cheese can help people meet their needs. For example, one ounce of cheddar cheese has 200 milligrams of calcium (20% of the daily value). A calcium deficiency can reduce bone strength and increase the risk of osteoporosis. Data shows that dairy products make a positive impact on bone mass and bone turnover in children and adults, and fermented dairy products (like cheese) may reduce the risk of hip fracture. Eating cheese might actually be good for your heart, according to recent studies. Research suggests that people who include cheese in their diets could have a lower risk of developing chronic conditions like type 2 diabetes, heart failure, coronary heart disease, high blood pressure and strokes. Scientists used a method called Mendelian randomization to explore this relationship, analyzing data from large genetic studies. They found that eating more cheese was linked to better health markers, such as reduced body weight, smaller waist circumferences, lower triglycerides (a type of fat in your blood) and healthier blood sugar levels. While this research shows promising results, it's important to remember that cheese should still be enjoyed as part of a balanced diet. The authors suggest that one of the reasons for these positive outcomes is due to the calcium found in cheese. "Cheese is a rich source of calcium, which is important for proper electrical activity and the pumping action of the heart," says Routhenstein. "Cheese's protein content makes it a quick and easy way to quench hunger, especially when paired with carbohydrate-rich snacks like crackers or fruit," says Mussatto. Protein is a macronutrient that promotes satiety, so including it in a balanced diet is a simple way to help promote fullness, potentially helping support weight management goals. "Cheese is often high in sodium, a mineral that is over consumed in the American diet and contributes to hypertension, a known risk factor for heart disease," says Mussatto. The daily recommendation for sodium is 2,300 milligrams (mg), but those who have high blood pressure should aim for about 1,500mg per day. A one-ounce portion of cheddar cheese has 180mg (8% of the daily value) of sodium. If you have heart disease, be aware of how the sodium in cheese lines up with the rest of your diet. If you're eating other higher-sodium foods, like canned soups, breads, snacks or frozen entrees, you may be going over the recommended daily sodium limit. Let's be honest, it's easy to overeat cheese. "It's found in many foods in the American diet, from mac n' cheese to Mexican dishes to pizza to grilled cheese sandwiches," says Mussatto. The recommended serving size of cheese is one ounce, or a chunk of cheese about the size of your thumb or a domino. Overeating cheese may also lead you to overconsume saturated fat, which might negate any potential benefits of consuming it in moderation. If you're not sure how much cheese you're eating, choose pre-portioned options like slices or cheese sticks. The best cheeses for heart disease are the ones with less saturated fat and sodium. Swiss cheese is probably the best choice, with only 53mg of sodium per ounce. Mozzarella also falls on the lower side of the sodium scale, with about 130mg per serving. Lastly, cottage cheese is usually higher in sodium, but you can find low-sodium varieties at most stores. If you have heart disease, Mussatto suggests eating cheese sparingly as a complement to food, not as the main dish. "Instead of using cubes or slices of cheese, opt for sprinkling small amounts of your favorite shredded cheese on top of foods like salads or casseroles," she adds. You can also choose lower-sodium cheese varieties, such as Swiss or mozzarella, to further support a heart-healthy diet. Always pay attention to portion sizes and pair your cheese with nutrient-rich foods like whole grains, vegetables and lean proteins for balanced meals. Cheese can absolutely be part of a heart-healthy diet when enjoyed in moderation and with thoughtful choices. By focusing on portion sizes and opting for lower-sodium varieties, and pairing cheese with nutrient-dense foods, you can reap its benefits without compromising your heart health. Cheese provides valuable nutrients like calcium, protein and vitamins that your body needs. The key is balance! Savor your favorite cheese in small amounts and as part of a well-rounded, nutritious eating plan. With these tips in mind, you can continue to enjoy the rich, satisfying flavors of cheese while supporting your overall health. Read the original article on EATINGWELL
