Latest news with #MariaLauraHaddad-Garcia
Yahoo
04-04-2025
- Health
- Yahoo
Is Glyphosate in Our Food Supply Causing Cancer? Here's What The Latest Science Says
Reviewed by Dietitian Maria Laura Haddad-Garcia"Key Takeaways" Glyphosate is a common herbicide used to kill weeds. While some research suggests it might increase cancer risk, more studies on humans are needed for us to know for sure. You can reduce your glyphosate exposure from eating produce by washing it and discarding the outer I'm a 16-year veteran health writer, friends often come to me asking about the latest health claims they've seen making waves on social media. With the 24-hour news cycle, it's easy for a single misinterpreted study or claim from a so-called 'health expert' to spread far and wide—and cast fear into the hearts of folks just trying to feed themselves and their families. One of the most common questions I've gotten recently has been whether glyphosate—the herbicide used on common food crops to kill weeds—causes cancer. And whether we need to clean out our pantries and refrigerators to remove foods that might be 'contaminated' by it. Spurred on by buzzy posts on social media, pals have been worriedly asking, 'Should I toss all my Cheerios?' 'Are Girl Scout Cookies safe to share with my kids?' 'Is my morning oatmeal milk killing me?' To help bring you the truth, the real truth and nothing but, I dove into the latest research and spoke with doctors and dietitians who are well-versed in the topic. Glyphosate is a herbicide that was registered for use in the U.S. in 1974. Common glyphosate brands include Roundup, AquaNeat, Eraser and Ranger Pro. This herbicide is typically applied to agricultural fields as well as residential lawns and gardens to kill weeds by blocking an enzyme essential for plant growth. Agriculturally, glyphosate is most often used to treat fields of corn and soybeans, but it's also sprayed on other crops like beans, legumes and grains, as well as certain fruits (sold whole and in juice form) and some other vegetables, too. So, how is it that glyphosate is able to kill just the weeds and not the whole plant? Genetic modification is to thank for that. 'Roundup-ready' crops, as they're referred to, are crops that have been genetically modified to be able to withstand treatment from glyphosate. Just 20 years after these GMO crops became available, farmers were using nearly 15 times as much of the herbicide globally. (In 1995, global agricultural use was 112.6 million pounds. By 2014, it was 1.65 billion pounds.) Today, glyphosate is one of the most widely used herbicides in the U.S. While it is used primarily on Roundup-ready soy and corn, non-GMO crops are sometimes sprayed with glyphosate, too—the most common being beans, corn, lentils, millet, peas, potatoes, oats, sugar beets and wheat. A spike that sudden—and a product so pervasive—might raise some red flags, but Jessica B. Steier, Dr.P.H., PMP, the founder and host of the Unbiased Science podcast, would like to set the record straight: 'The reality is that without glyphosate and other pesticides, our food supply would be decimated. We would see lower crop yields, more soil erosion from aggressive tilling, higher food prices and increased food insecurity,' she says. 'While it's always prudent to assess risks, it's equally important to recognize the benefits these tools provide in modern agriculture.' For decades, all pesticide use has been closely monitored and regulated by the Environmental Protection Agency, the Food and Drug Administration and the Department of Agriculture to ensure food safety for all ages, says Tamika D. Sims, M.S., Ph.D., the Atlanta-based senior director of member and partner engagement for the International Food Information Council. Rest assured that folks are monitoring the situation. As far as those viral social media videos about Cheerios and cancer (you might recall that oats are among the crops sometimes treated with glyphosate), this is based on a tiny seed of truth. In 2015, the International Agency for Research on Cancer classified glyphosate as 'probably carcinogenic to humans,' placing it in the Group 2A category. 'This was based on 'limited' evidence of cancer in humans (from real-world exposures that actually occurred) and 'sufficient' evidence of cancer in experimental animals (from studies of 'pure' glyphosate),' the IARC explained at the time. For reference, substances or exposure circumstances under the Group 2A category, 'also includes red meat and working night shifts—meaning it's based on hazard (potential to cause harm under extreme exposure), not real-world risk,' Steier says. Basically, what this all means is that while some research shows that glyphosate might increase your cancer risk, more is needed in order for us to know for sure. In the last decade since IARC's declaration, 'many other agencies, including the European Food Safety Authority and the EPA, have concluded that glyphosate is unlikely to pose a carcinogenic risk to humans,' says Syeda Farid, M.S., RD, LDN, a registered dietitian and board-certified specialist in oncology nutrition at Endeavor Health Swedish Hospital in Chicago. In fact, in 2020, the EPA concluded its regulatory review of glyphosate, stating that: 'there are no risks of concern to human health when glyphosate is used according to the label, and it is not a carcinogen.' Similar conclusions were reached by Health Canada in 2019 and reinforced by a 2023 EFSA fact sheet, Sims says. Some epidemiological studies, particularly in occupational settings, have suggested a potential association between long-term, high-dose glyphosate exposure (think: farm workers who are spraying Roundup on fields throughout the year) and a type of cancer called non-Hodgkin lymphoma, Steier says. However, 'these studies have limitations, including small sample sizes, recall bias and confounding factors (farmers and landscapers are exposed to multiple chemicals), and the largest and most robust studies have not confirmed a causal link,' Steier says. In other words, more research, especially higher-quality studies like randomized controlled trials with significant sample sizes, is needed to show if exposure to high doses of glyphosate can cause this type of cancer. In fact, a long-term study from the National Cancer Institute followed more than 50,000 licensed pesticide applicators and found no statistically significant link between glyphosate exposure and overall cancer risk. Simple steps like wearing gloves and masks while applying glyphosate can limit potential risk for these workers or those who provide lawn care services. 'For the general public, exposure comes mainly from consuming foods that were once treated with glyphosate,' Farid explains. (This includes corn, soybeans and oil seeds as well as some fruits and vegetables and grains, per the FDA.) 'Food only has trace residue of glyphosate, though, all of which is well below safety limits set by the EPA,' she says. Children tend to play more on grass and have more skin surface area relative to body weight, so they could potentially have a little more skin contact with glyphosate. Also, children tend to eat more processed carbohydrates, like cereal, which may have glyphosate residue, Farid says. Still, CDC guidelines confirm that the effects of glyphosate exposure are expected to be similar in adults and children, and the risk of toxicity for even small children is very low. Plus, any potential absorption through the skin is minimal (less than 2%), according to Farid, making direct skin contact a low-risk exposure route. But what about runoff from the treated fields? Glyphosate has been shown to be common in samples of streams and rivers, especially within proximity of fields. However, municipalities in America closely track levels and have systems in place to remove as much as possible before that H2O becomes drinking water. Glyphosate is rarely detected in drinking water, and when it is, the level is often well below safe limits. Many things can be toxic at extreme levels, even water. So let's put glyphosate exposure into perspective. 'About 20% to 30% of ingested glyphosate is absorbed into the bloodstream, while the rest passes through the gut unabsorbed and is eliminated in feces,' Farid explains. 'Glyphosate is water-soluble, excreted primarily in the urine, and is quickly cleared from the body.' She notes that it can be cleared as quickly as 48 hours after ingestion. Since urine is the primary way glyphosate leaves the body, urine concentrations of glyphosate are used as a biomarker for exposure. 'But detecting glyphosate in urine does not mean it's harmful,' Steier chimes in. 'It simply shows exposure, not toxicity. When someone consumes food treated with glyphosate, the vast majority passes through the body unchanged and is eliminated rapidly. Unlike persistent organic pollutants (like PFAS or heavy metals), glyphosate does not bioaccumulate, which significantly reduces the likelihood of long-term harm.' Pesticide residues on food are minimal, but advancements in testing technology allow even trace amounts to be detected. Knowledge is power, but detection alone does not mean food is unsafe, Sims notes. The potential harm of any substance depends on the amount consumed. The EPA sets several safety parameters, including: Reference Dose or Acceptable Daily Intake: A level considered safe for lifetime exposure without increased risk of adverse health effects. Steier says this 'includes a massive safety buffer,' meaning that using this as the maximum allows for plenty of wiggle room beyond that before something starts getting dangerous. Lethal Dose: A level that could be toxic and lead to death. The EPA has set a reference dose for glyphosate at 1.75 milligrams per kilogram of body weight per day. The lethal dose is 4,900 mg per kg. Translating this into real-world terms, Farid adds that the effects of eating table salt would be fatal at lower levels than the toxic level of glyphosate consumption. 'If we're considering how much glyphosate-sprayed food someone would need to eat to increase their cancer risk, it's an unrealistic amount,' Steier says. 'The idea that small amounts of glyphosate in cereal pose a meaningful cancer risk is not supported by evidence. A person who weighs 150 pounds would need to eat 10 canisters of oats per day, every day, for the rest of their life to hit the risk threshold determined by the Environmental Working Group (a nonprofit that focuses on research, advocacy and promoting safer practices related to agriculture, environmental chemicals and drinking water). Or if we're using Cheerios as the reference point, the same individual must eat 82 boxes of cereal per day, every day, to exceed that level.' Nearly all of us are exposed to glyphosate in our food, and we've heard worrying and confusing chatter about this herbicide. Even the Girl Scouts of America had to take this matter to their blog to clear up confusion about glyphosate in their cookies—which drastically affected sales this year. But experts say there's no need to worry. 'Glyphosate is so ubiquitous that worrying about it won't really change anything. It is quite difficult to avoid glyphosate unless you grow your own produce and do not use any chemicals at all, which comes with its own challenges, like pests, weeds and decreased yield,' Farid says. If you'd like to limit your exposure to glyphosate, opt for certified organic foods, which are grown without the use of glyphosate. Organic crops may be subject to a small amount of 'drift,' or pesticide dust or droplet transfer, if grown in areas near glyphosate use, however. Organic or otherwise, you may be able to reduce your exposure to glyphosate in foods with the following strategies, courtesy of Oregon State University's National Pesticide Information Center. Keep in mind that scientists have yet to discover a strategy that completely removes residues, but the following should help slightly reduce the concentration. Wash all fruits and vegetables under running water for 30 seconds, gently scrubbing or rubbing the exterior, even if you're not planning to eat the skin. Do not use any bleach or soap products. Discard the exterior leaves of leafy produce, like cabbage, romaine or iceberg lettuce. Peeling produce can also help reduce glyphosate residue, but many nutrients, including fiber, are found there. As far as your yard goes, if you use a lawn care service or are considering what products to use on the grass in your yard or in your garden, seek out a weed killer made with vinegar (acetic acid), iron (FeHEDTA) or another natural active ingredient. Wear gloves, goggles and a mask if you do choose to apply glyphosate to your lawn. Keep in mind that 'if you're truly worried about cancer, the best things you can do are exercise regularly, eat balanced meals with lean protein and lots of fruits and veggies, avoid processed meats, maintain a healthy weight, drink lots of water, sleep well and limit alcohol and drugs,' Farid says. Glyphosate is essentially inescapable in modern society, true. That said, exposure to glyphosate residue in foods at levels any human could consume appears to be perfectly safe. There may be a slight increase in health risks for people who work with and near the herbicide daily, but more research is required to confirm any causal link. 'For the general public consuming trace amounts in food, the risk is negligible. The most comprehensive regulatory reviews—including those by the EPA and the WHO—conclude that glyphosate is unlikely to pose a cancer risk at real-world exposure levels,' Steier says. Steier warns that misinformation can quickly and easily distort public perception of food safety. The truth is that 'fear-based narratives around pesticides can lead to poor policy decisions, harming food security, increasing costs and making safe, affordable food less accessible,' Steier continues. It can be tempting to fixate on one specific risk factor, whether it's glyphosate, artificial sweeteners or seed oils. Yet, a healthy lifestyle is built upon a foundation of overall habits, not avoiding one particular thing. To reduce your risk for cancer and increase your health span in science-backed ways, eat a colorful, varied diet rich in fruits, vegetables, nuts, seeds and legumes, avoid smoking and alcohol, move your body and prioritize sleep and stress-relieving activities. Read the original article on EATINGWELL
Yahoo
27-03-2025
- Health
- Yahoo
Your Dementia Risk May Be Increased by Another Disease Diagnosis—Here's How to Prevent It
Reviewed by Dietitian Maria Laura Haddad-Garcia If you're in your 30s, 40s or 50s, dementia might feel like a distant concern, something you associate with advanced age. However, emerging research suggests that a common chronic condition, type 2 diabetes, may significantly increase your risk of developing dementia. 'People with diabetes are at an increased risk of developing dementia. Research also indicates that the risk of dementia increases with the longer duration of diabetes,' says Amy Kimberlain, M.S., RDN, CDCES, a certified diabetes care and education specialist and Academy media spokesperson. With more than 38 million Americans living with diabetes, understanding the connection and risk is essential. Research has found that there's a connection between type 2 diabetes and increased risk of dementia. Dementia is a syndrome that affects memory, thinking, and the ability to perform daily tasks. This condition results from various diseases and injuries that damage the brain over time. What's especially concerning is that type 2 diabetes is becoming increasingly common in younger individuals. Research suggests that those diagnosed with type 2 diabetes at a younger age may also develop dementia earlier in life. Having type 2 diabetes has been associated with a 50% greater likelihood of all-cause dementia, says Susan Hudec, M.D., director of diabetes at Edward Elmhurst Hospitals and Endeavor Health. She explains that the connection is due to different factors, such as the following. Both our experts point out that people with type 2 diabetes often have other health concerns that also increase dementia risk. 'People with diabetes are often more likely to have high blood pressure, high cholesterol and obesity. These are risk factors that overlap with dementia', says Kimberlain. For this reason it's important to keep diabetes well managed to minimize the risk of developing diabetes. People with type 2 diabetes may toggle between high and low blood sugar levels. 'Consistently high blood sugar levels can damage blood vessels throughout the body, including those in the brain,' explains Kimberlain. She notes that this damage can disrupt the brain's blood supply, leading to vascular dementia. Additionally, it may cause the buildup of amyloid plaques, which are a key sign of Alzheimer's disease, adds Kimberlain. Related: What to Do If You Eat Too Much Sugar When You Have Diabetes On the flip side, low blood sugar levels (below 70 mg/DL) can also negatively impact the brain. Research suggests that repeated low blood sugar levels can damage the brain and accelerate cognitive decline. Therefore, it is all the more important to check blood sugar levels regularly throughout the day and recognize signs of low blood sugar, such as dizziness, confusion and fatigue. As the name implies, insulin resistance occurs when the body cells become resistant to insulin, a hormone that helps move sugar from the blood into cells for energy. Hudec explains that the link between Alzheimer's disease and diabetes is also believed to be tied to insulin resistance. 'The nerve cells in the brain can also become resistant to insulin, which contributes to the build-up of amyloid and tau proteins in the brain,' she says. Over time, this can lead to the accumulation of harmful proteins that damage brain cells and contribute to Alzheimer's disease. 'Type 2 diabetes is associated with increased inflammation and oxidative stress. Both factors can damage brain cells, impair brain function and increase the risk of neurodegenerative diseases, including dementia,' says Kimberlain. She explains that chronic inflammation is thought to contribute to the development of amyloid plaques in Alzheimer's disease, which, as mentioned above, can damage nerve cells in the brain. Kimberlain notes that, additionally, people with diabetes are often more likely to have other chronic-inflammation-related conditions such as high blood pressure, high cholesterol and obesity. 'These are risk factors that overlap with dementia', she says. For this reason, it's important to keep diabetes well-managed to minimize the risk of developing dementia. While it's concerning that having type 2 diabetes may increase your risk of dementia, luckily, there are preventive steps you can take. A combination of lifestyle factors can help you manage type 2 diabetes and reduce your risk of developing other conditions like dementia. Monitor your blood sugar levels closely: One of the best indicators of how well type 2 diabetes is managed is by looking at your blood sugar levels. Get regular check-ups: Routine check-ins with your doctor can help determine if medicine adjustments are needed and monitor your lab values, blood pressure and weight, all of which impact diabetes and brain health. Make exercise a part of your daily routine: Regular, consistent exercise can help keep blood sugar numbers in check and reduce inflammation. Keep stress at bay: Although we can't get rid of stress altogether, research suggests finding ways to manage it can improve diabetes self-care and positively impact blood sugar levels. (9) Whether you find stress relief through exercise, yoga, meditation or calling a friend, these activities can help keep blood sugar levels in check. Eat a well-balanced diet: Eating well-balanced meals can help manage type 2 diabetes and support brain health. Ensure you have a fiber-rich carb, protein and healthy fat on your plate to keep blood sugar stable. Type 2 diabetes is a common condition affecting millions of Americans, which increases your risk of other health conditions. Research has shown a link between type 2 diabetes and a higher risk of dementia. This connection is due to many factors like high and low blood sugar levels, insulin resistance and increased inflammation. To help lower your risk of developing dementia, there are several lifestyle changes you can start making today to manage your type 2 diabetes better. Keep a close eye on your blood sugar numbers, get regular check-ups, eat a well-balanced diet, incorporate exercise into your weekly routine and find ways to manage stress. Read the original article on EATINGWELL
Yahoo
19-02-2025
- Health
- Yahoo
7-Day Mediterranean Diet Meal Plan for Healthy Aging, Created by a Dietitian
Reviewed by Dietitian Maria Laura Haddad-Garcia What's the secret to a long, healthy life? Certainly genetics play a role, as does a little bit of luck. That said, lifestyle factors, such as nutrition habits and physical activity, definitely matter too. With so much nutrition and health information out there, it's hard to know what we should actually be doing to add length (and quality!) to our lives. Fortunately, there's one style of eating that may help. Research links following the super-popular Mediterranean diet with a longer 'healthy life expectancy,' meaning it may extend the number of years someone lives without chronic diseases or injuries. Wondering how to start? Follow this seven-day Mediterranean diet meal plan to help promote longevity. Related: The 6 Best Healthy Habits to Help You Live Longer This meal plan incorporates the principles of the Mediterranean diet by including a wide variety of plant-based foods, such vegetables, legumes, fruits, nuts, seeds and whole grains. You'll also find an array of protein-rich foods, like fish, shellfish, soy, poultry, eggs and dairy. We limit refined grains, such as white flour, and added sugars as well as processed meats. Each day provides an average of 99 grams of protein. Protein is often emphasized for its role in satiety and muscle growth, and protein intake also plays a pivotal role in healthy aging. Research shows that adequate protein intake in middle age, especially from plant-based sources, increases the odds of healthy aging. We also include an average of 33 grams of fiber per day. Fiber is an important nutrient with many health benefits, and research shows that it can play an important role in supporting a long, healthy life. One study found that high fiber intake reduced all-cause and cardiovascular mortality in older adults with hypertension, while another study showed that high fiber consumption improved cognitive function in adults over age 60. This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. Related: 30-Day Mediterranean Diet Meal Plan for Healthy Aging, Created by a Dietitian 1 serving Scrambled Eggs with Spinach, Feta & Pita ¾ cup blueberries 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Lemon-Dill Tuna Salad 1 medium orange 1 medium apple 1 serving Lemon-Roasted Salmon with Green Herb Sauce 1 serving Melting Broccoli 1 serving Tzatziki Cucumber Slices Daily Totals: 1,792 calories, 91g fat, 103g protein, 157g carbohydrate, 30g fiber, 1,894mg sodium. Make it 1,500 calories: Change A.M. snack to 1 large pear and omit evening snack. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack. 1 serving Apple-Cinnamon Muesli 1 clementine 1 serving Bell Pepper & Feta Chickpea Salad 3 oz. cooked chicken breast 1 medium apple 1 serving Chicken & White Bean Skillet Daily Totals: 1,796 calories, 71g fat, 104g protein, 189g carbohydrate, 33g fiber, 1,371mg sodium. Make it 1,500 calories: Change dinner to 1 serving Sheet-Pan Chicken Fajitas. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack. 1 serving Apple-Cinnamon Muesli 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Bell Pepper & Feta Chickpea Salad 3 oz. cooked chicken breast 1 serving Tzatziki Cucumber Slices 1 serving One-Pot Lentils & Rice with Spinach Daily Totals: 1,822 calories, 74g fat, 87g protein, 211g carbohydrate, 38g fiber, 1,551mg sodium. Make it 1,500 calories: Change A.M. snack to 1 clementine and change P.M. snack to 1 medium apple. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. 1 serving Apple-Cinnamon Muesli 1 medium apple 1 Tbsp. natural peanut butter 1 serving Bell Pepper & Feta Chickpea Salad 3 oz. cooked chicken breast 1 serving Tzatziki Cucumber Slices 1 serving Pistachio-Crusted Halibut 1 serving Green Beans Amandine 1 serving Lemon-Parmesan Crispy Smashed Potatoes Daily Totals: 1,780 calories, 75g fat, 96g protein, 183g carbohydrate, 33g fiber, 1,711mg sodium. Make it 1,500 calories: Change A.M. snack to 1 clementine and change P.M. snack to ½ cup raspberries. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. 1 serving Scrambled Eggs with Spinach, Feta & Pita ¾ cup blueberries 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Bell Pepper & Feta Chickpea Salad 3 oz. cooked chicken breast 1 cup blackberries 1 serving Garlic Chicken Thighs with Olives & Potatoes Daily Totals: 1,798 calories, 84g fat, 101g protein, 165g carbohydrate, 33g fiber, 1,634mg sodium. Make it 1,500 calories: Change A.M. snack to 1 clementine and reduce to ½ cup blackberries at P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack. 1 serving Scrambled Eggs with Spinach, Feta & Pita ¾ cup blueberries 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Chopped Power Salad with Chicken ½ cup sliced strawberries 1 serving Tzatziki Cucumber Slices 1 serving Sticky Sesame Tofu & Broccoli 1 medium peach Daily Totals: 1,823 calories, 89g fat, 104g protein, 169g carbohydrate, 30g fiber, 2,056mg sodium. Make it 1,500 calories: Change A.M. snack to 1 plum and omit evening snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack. 1 serving Scrambled Eggs with Spinach, Feta & Pita ¾ cup raspberries 1 large pear 1 serving Chopped Power Salad with Chicken ½ cup sliced strawberries 1 serving No-Added-Sugar Cherry Crumble 1 serving One-Pan Garlicky Shrimp & Rice 1 serving Cacio e Pepe-Inspired Kale Salad Daily Totals: 1,806 calories, 81g fat, 96g protein, 182g carbohydrate, 33g fiber, 1,693mg sodium. Make it 1,500 calories: Change A.M. snack to 1 plum and change P.M. snack to 1 medium orange. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Make Apple-Cinnamon Muesli to have for breakfast on Days 2 through 4. Prepare a double batch of Bell Pepper & Feta Chickpea Salad to have for lunch on Days 2 through 5. Is it OK to mix and match meals if there is one I do not like? Definitely, if there's a meal you don't like, feel free to mix and match with other recipes in this plan or browse all of our healthy aging, high-protein and high-fiber recipes for additional inspiration. To promote healthy aging, we prioritized recipes rich in fiber and protein and included plenty of plant-based foods. Can I eat the same breakfast or lunch every day? Yes, if it's easier for your routine to eat the same breakfast and lunch every day, go for it! The breakfasts range from 374 to 453 calories, while the lunches span 413 to 535 calories. These ranges are fairly similar, so a simple swap should work for most people. If you're closely monitoring calories or other nutrients, you may want to adjust a snack or two to fit your personal nutrition goals. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. What is the Mediterranean diet? The Mediterranean diet is a way of eating that prioritizes plant-based foods, such as fruits, vegetables, whole grains, nuts, seeds and legumes. It also includes plenty of fish and healthy fats, such as olive oil and avocado. Poultry, eggs, dairy and meat are included in the Mediterranean diet, but typically with less emphasis than plant-based foods. Whole grains Beans Lentils Fruits Vegetables Olive oil Avocado Fish Shellfish Poultry Dairy Herbs and spices While there's no one strategy that will guarantee greater longevity, it's clear that some nutrition and lifestyle factors can help increase the length and quality of our years. Eat More Protein: Protein intake in middle age, especially from plant-based sources, increases the odds of healthy aging. Adequate protein intake is particularly important for older adults. Eating sufficient protein helps prevent and delay age-related muscle loss, which is important because good muscle tone and strength can help preserve good balance and reduce fall risk as we age. Focus on Fiber: Eating plenty of fiber can reduce the risk of chronic diseases, including type 2 diabetes and heart disease. Research also links a high-fiber diet with improved cognitive function in adults over 60. Fiber-rich foods include beans, whole grains, nuts, seeds and many fruits and vegetables. Follow the Mediterranean Diet: The Mediterranean diet is continuously applauded for its health benefits. And, research links following this healthy eating plan with an increased number of healthy years lived. Stay Active: Regular physical activity can improve the chances of healthy aging, and staying active can help prevent or delay the loss of both physical and cognitive function. Check out our The Best Walking Plan to Help You Reduce Stress to get dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see the original article on EATINGWELL
Yahoo
05-02-2025
- Health
- Yahoo
What Happens to Your Body When You Take Turmeric Regularly
Reviewed by Dietitian Maria Laura Haddad-Garcia If you're exploring ways to spice up your wellness routine, chances are turmeric supplements have caught your attention. Praised for their ability to stamp out inflammation, these golden capsules have become popular among those seeking natural ways to support their health. Turmeric supplements are often formulated with enhanced absorption and a higher concentration of potent compounds than what you'd find in the spice you'd typically use in cooking. But do they really live up to their claims? We spoke with registered dietitians to break down the benefits, potential risks and what you should know before adding turmeric supplements to your daily regimen. Turmeric is a golden-yellow spice that comes from the root of the Curcuma longa plant, native to Southeast Asia. With its distinctively warm and earthy flavor, turmeric has been used as a culinary spice and traditional medicine for thousands of years. It's particularly valued for its beneficial compounds. Most notably, turmeric contains active compounds called curcuminoids that have been isolated and studied for their positive effects on the body, says Meghan Pendleton, M.S., RD, a registered dietitian. Within the class of curcuminoids, curcumin is commonly promoted as a beneficial supplement for a myriad of health conditions, as outlined below. While short-term inflammation is a natural and necessary part of the body's healing process, prolonged inflammation (AKA chronic) can contribute to the onset of chronic conditions. Among natural remedies, turmeric is widely recognized for its ability to combat inflammation. 'Its active compound, curcumin, is the driving force behind its anti-inflammatory effects,' says Emily Niswanger, M.S., RDN, a functional registered dietitian. Curcumin supplements have been shown to reduce inflammation by suppressing the pathways that lead to an inflammatory response, Niswanger explains. She adds that curcumin also functions as an antioxidant, helping to clear free radicals from the body that damage healthy cells and tissues. Turmeric's anti-inflammatory and antioxidant properties have also been shown to alleviate joint pain. 'Curcumin can reduce joint pain and stiffness by inhibiting inflammatory pathways, such as cyclooxygenase-2 (COX-2) and tumor necrosis factor-alpha (TNF-α), which are often overactive in arthritis,' says Erin Kenney, M.S., RDN, a registered dietitian. She emphasizes that studies have shown that turmeric supplementation can be as effective as some nonsteroidal anti-inflammatory drugs (NSAIDs) in relieving osteoarthritis symptoms without the associated side effects, such as indigestion, constipation, drowsiness and dizziness. However, more high-quality research is needed to confirm its effectiveness and determine the optimal dosage for relieving joint pain. The curcumin in this golden spice may even boost your heart health. 'Curcumin helps reduce systemic inflammation, oxidative stress and LDL cholesterol oxidation, all of which contribute to heart disease,' says Kenney. She highlights that it also improves endothelial function, which supports healthy blood vessel function and circulation. Some research suggests that turmeric supplements may help lower systolic blood pressure when taken for more than twelve weeks. However, no impact has been observed for diastolic blood pressure, says Niswanger.6 As a reference, systolic blood pressure is the upper number in your blood pressure measurement, whereas diastolic blood pressure is the lower number. While these findings are encouraging, additional research is needed to fully understand the long-term impact of turmeric supplements on heart health. The benefits of turmeric supplements may also extend to the gut. 'Due to its anti-inflammatory and antioxidant properties, curcumin can help reduce inflammation in the gut, potentially benefiting conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD),' says Kenney. She explains that curcumin may also promote a balanced gut microbiome by encouraging the growth of beneficial bacteria and reducing harmful ones. Additionally, she also notes that it may support bile production, which is required for fat digestion and overall digestive health. Pendleton says protecting the brain from inflammation and oxidative damage is crucial for maintaining cognitive function, as both are closely linked to the development of neurogenerative diseases. Curcumin has shown potential in several studies for reducing these harmful processes and improving cognitive outcomes in people with Alzheimer's disease. However, Pendleton highlights that, while these results are promising, more long-term human studies are needed to fully assess turmeric's impact on chronic neurological conditions. While curcumin, the active ingredient in turmeric, is generally safe at doses up to 8 grams, it does come with risks. Kenney notes that some individuals may experience common gastrointestinal side effects, including nausea, diarrhea and bloating. Additionally, turmeric supplements may interfere with iron absorption, particularly affecting those with iron-deficiency anemia, explains Pendleton. Rare but serious side effects, such as liver injury, have been reported in case studies involving high-potency curcumin supplements, says Niswanger. Fortunately, symptoms of liver toxicity typically resolve once supplementation is discontinued. Kidney issues, including an increased risk of kidney stones, have also been linked to turmeric supplements. The lack of standardized formulations in turmeric supplements raises concerns about quality and safety. Pendleton says that without chemical analysis of every batch, it's difficult to know the precise composition of the product you're taking. She adds that contamination with heavy metals, stemming from the soil in which turmeric is grown, is another potential risk due to inadequate safety testing. While some people may benefit from taking turmeric supplements, others may need to avoid them. 'Caution is advised for individuals with gallbladder issues, bleeding disorders, kidney stones, or hormone-sensitive conditions,' says Kenney. Pregnant and breastfeeding individuals should avoid high-dose turmeric supplements, as their safety has not been adequately studied in these groups. In addition, people taking certain medications such as blood thinners, antidiabetics, antacids, immunosuppressants and hormone therapies should consult a healthcare provider before supplementing with turmeric due to potential adverse interactions. When choosing the ideal turmeric supplement, Niswanger recommends sourcing it from a reputable company that performs third-party testing. This ensures the supplement is free from high contaminants and contains the ingredients and dosages stated on the label. For better absorption and enhanced effectiveness, Kenney suggests choosing a turmeric supplement that contains black pepper extract (piperine)—unless contraindicated. She also recommends taking it with a meal that contains healthy fats to further boost absorption and maximize its benefits. Turmeric supplements offer a convenient and concentrated way to tap into the potential benefits of curcumin, particularly in reducing inflammation and oxidative stress. While research is promising for conditions like joint pain, heart disease, IBS and Alzheimer's, more research is needed to confirm its effectiveness. As with any supplement, it's important to consult a healthcare provider to discuss your unique medical history, potential side effects and medication interactions associated with taking turmeric. 'Turmeric is much safer and more delicious eaten as a whole spice versus a highly concentrated supplement form,' says Pendleton. However, if you do choose to take a turmeric supplement, it's important to ensure it fits into a well-balanced dietary regimen. Is it good to take turmeric every day? Taking a turmeric supplement is considered safe at doses up to 8 grams. However, more research is needed on its long-term use. Before incorporating new supplements into your daily routine, you should always consult your healthcare provider to discuss potential medication interactions and side effects. Can turmeric burn abdominal fat? Limited research suggests that turmeric's bioactive compound, curcumin, may indirectly support weight management by reducing inflammation and oxidative stress and by improving metabolic health. However, research on this topic is fairly new, with limited studies directly linking turmeric supplements to lower abdominal fat. What organs benefit from turmeric? Research suggests that turmeric can benefit several organs, including the heart, joints, gastrointestinal tract and brain. However, more studies are needed before definitive conclusions can be drawn. What cannot be mixed with turmeric? People who take medications like blood thinners, antidiabetics, antacids, immunosuppressants and hormone therapies should avoid taking a turmeric supplement. Combining turmeric with these medications can interfere with their effectiveness or cause adverse side effects. Therefore, it's always best to consult your healthcare provider and err on the side of caution when taking herbal and conventional medicines. Read the original article on EATINGWELL
