Latest news with #dietitian
Yahoo
14 hours ago
- Health
- Yahoo
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
20 hours ago
- Health
- Yahoo
5 Supplements to Avoid If You Have Insulin Resistance, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNInsulin resistance is when your cells begin to lose their ability to use insulin efficiently. Forty percent of young and middle-aged U.S. adults have this condition. Many supplements sold to improve insulin resistance may make it worse or be out of 10 U.S. adults ages 18 to 44 have insulin resistance—and most don't even know it. But what is insulin resistance, anyway? This condition is when your cells begin to develop a tolerance to insulin, the hormone needed to push glucose into your cells for energy. When insulin doesn't work as well as it used to, your pancreas responds by trying to make more of it. For a while, your body can compensate for this additional need until the pancreas struggles to produce the insulin required to keep cells energized. However, if it continues for long enough, it can lead to prediabetes and eventually type 2 diabetes. What's more, if you have type 2 diabetes, you already have insulin resistance. While it's not clear exactly why insulin resistance happens, genetics and age are believed to play a role. It has also been linked to overweight and obesity, high blood pressure and a sedentary lifestyle. Managing insulin resistance requires changes in lifestyle, especially increasing physical activity to 'use up' blood sugar. Recommended strategies may also include weight loss to reach a healthy body weight, which helps your body use its insulin effectively. If you have insulin resistance—or are worried about developing it—you might be considering supplements that claim to help manage this condition. But are they really effective? When it comes to many of them, the answer is no. Here are five supplements experts say you're better off avoiding. St. John's wort is a shrub that's used as a supplement to treat depression and symptoms of menopause. However, it may pose problems for people with insulin resistance. Although no medications are approved to specifically treat insulin resistance, you may be on medications like metformin, sulfonylureas and thiazolidinediones if you have diabetes. However, combining St. John's wort with these drugs can be a problem. 'It can decrease the efficacy of these medications and lead to higher blood sugar levels,' says Lizzy Katz, RD, CDCES, diabetes program coordinator at the University of Maryland Capital Region Medical Center. At the same time, diabetes and depression often overlap, says the American Diabetes Association. So, if you're struggling with your mental health, talk to your health care practitioner about safe treatment for you. Gymnema is a plant that has been studied for the treatment of diabetes. 'However, there is insufficient reliable evidence of this—and even a risk for hypoglycemia,' says Katz. In fact, most of the research on this supplement has been conducted in animals, and even those studies conclude it shouldn't be recommended for preventing diabetes. The National Institutes of Health agrees, adding that the current research on gymnema is lacking, and combined with other supplements, it may be especially dangerous. Also, if you are taking insulin secretagogues, such as sulfonylureas, you should avoid gymnema due to potential interactions, Katz advises. BCAAs is short for branched-chain amino acids. These protein building blocks are naturally found in foods. They are also sold in unnaturally large quantities as supplements advertised for muscle-building and improving results at the gym. For that reason, many people take them before a workout. This supplement is one that people with insulin resistance should avoid, cautions Kimberly Gomer, M.S., RDN. 'There have been some links to BCAAs worsening insulin resistance,' she says. Yes, exercise is important for treating insulin resistance. But you can reap its benefits without popping a supplement. Omega-3 fats, like DHA and EPA, are mainly found in fatty fish, such as salmon and sardines. But they're also a popular supplement. If you have insulin resistance, this is one to talk to your provider about before adding it to your routine. 'It's been shown as likely ineffective for managing diabetes, and [there's] not enough evidence for treatment of diabetic nephropathy,' says Katz. (Diabetic nephropathy is a kidney disease that can result as a complication of diabetes.) Plus, the research on omega-3s and insulin resistance is mixed. While some studies have found omega-3s may help lower fasting blood glucose and protect against insulin resistance, other research suggests they may raise blood sugar., If you are on certain antidiabetes medications like insulin secretagogues, there may also be a risk of low blood sugar, adds Katz. Cinnamon is heavily marketed for diabetes control and insulin resistance. One review of 16 studies even showed that cinnamon supplementation helped lower fasting blood sugar and insulin resistance in people with diabetes, says Katz. But before you get too excited, she points out that the studies used in this analysis are severely limited, as they differed in dosage, length of treatment and type of participant. That means we need larger trials and a standardized formula to determine the exact type of cinnamon supplement and protocol that's actually effective. Until then, skip the cinnamon supplements. But feel free to go ahead and sprinkle some cinnamon onto your food. For the most part, you don't need supplements if you have insulin resistance. Your health care provider might recommend supplements in certain situations, such as an iron supplement if blood tests reveal you have anemia, says Gomer. But when it comes to insulin resistance specifically, experts recommend focusing on these healthy lifestyle habits instead. : 'Protein will help keep you full,' says Gomer. So, filling up on protein may also help you avoid overeating. That can help you maintain a healthy body weight, which is one of the best things you can do to manage blood sugar and reduce insulin resistance. Pile on the Veggies: Make sure that your plate is also filled with nonstarchy vegetables. They're naturally low in carbs, plus their ample fiber slows down carbohydrate absorption and promotes satiety. Stay Active: 'Regular exercise is a great component to focus on because it can improve insulin resistance in the short and long term,' says Katz. That's because exercise prompts muscles to use up blood sugar as fuel, reducing glucose levels. It can also help cells become more insulin sensitive. Aim for a total of 150 minutes of physical activity per week. You can break that down however you like, whether it's five 30-minute walks or 15 10-minute movement breaks throughout the week. Aim for a Healthy Body Weight: According to the American Diabetes Association, even modest weight loss can help reduce insulin resistance. If you have insulin resistance or simply want to prevent this condition from sneaking up on you, consider connecting with a registered dietitian, especially one who specializes in diabetes care. They can help you develop a weight-loss plan that's best suited for you. Whether you've been told you have insulin resistance or are worried about developing it, you may be considering a supplement. However, health experts caution against self-treating with supplements, especially St. John's wort, gymnema, BCAAs, omega-3 fats and cinnamon. While you may have heard these can help manage insulin resistance, they may be useless or, in some cases, even dangerous. Instead, think lifestyle changes like exercise, a protein- and fiber-rich eating plan and weight loss, if indicated. These all have a solid, proven track record for improving insulin resistance. However, if you're still concerned, speak with your health care practitioner. They can help you determine if you're at risk or refer you to a registered dietitian for one-on-one nutrition counseling for better blood sugar. Read the original article on EATINGWELL
Vogue
a day ago
- Health
- Vogue
What Is 'Clear Protein'—And Is It Better For You?
If you could drink protein that felt light, didn't give you an upset stomach, and actually tasted good, chances are extremely high that you'd be buying it in bulk. That's exactly what has everyone excited about the latest protein trend: clear protein. Clear protein boasts an easier (and more delicious) way to consume the nutrient that seems to be on everyone's mind. 'It addresses a gap in the market for consumers who want high protein without the heaviness,' says registered dietitian nutritionist Lauren Manaker. 'It's also visually appealing (who doesn't love colorful, transparent drinks?) and fits well with the push for lighter, on-the-go health products.' But as with any social media trend, how much of the hype can we really believe? What is clear protein? As Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, explains, clear protein is a type of protein powder that has undergone further processing to remove fats, lactose, and other components. This gives you a supplement that has high protein concentrate, but can be easily dissolved in water to create a light drink with a juice-like consistency, she says. 'Clear protein is a lighter alternative to traditional creamy protein shakes,' adds Manaker. 'It's typically made from hydrolyzed whey isolate, which means it's filtered to remove most fats and carbs, leaving behind a translucent beverage when mixed with water. Think of it as protein meets flavored water.' The Benefits Both experts break down the three main benefits of this supplement as follows: High Protein Content With Low Calorie Count Manaker says that clear protein is known to have minimal calories, fats, or carbs. But you can still expect to get the same amount of protein content as its more traditional counterparts. Easy to Digest Manaker explains that clear protein is broken down into smaller components, making it easier for your body to absorb. This makes clear protein a great option for those who struggle with heavier protein powders. Dieras adds that it also makes for a great option for those who are lactose intolerant. Better Tasting Protein powders and shakes are normally made with thick, creamy consistencies that sometimes don't taste great. Dieras says that clear proteins are lighter and come in various flavors that appeal to more people. 'Some people find traditional protein shakes too heavy or thick,' she says. 'In that case, clear protein may be a way to close the protein consumption gap in a more pleasant way.' If this all sounds too good to be true, it's surprisingly not. Dieras says that clear proteins such as Ensure Clear or Boost Breeze are well-established in the medical community and used in hospitals for certain patients. ('Clear protein is not new,' she adds. Apparently, just new to social media). But when it comes to brands claiming their clear protein is less acidic or has other benefits, that's where the science might get a little murky.
Daily Mail
a day ago
- Health
- Daily Mail
Does cheese before bed really give you nightmares? A study FINALLY settles the debate
If the old wives' tale is anything to be believed, those who want a peaceful nights' sleep shouldn't tuck into cheese and biscuits right before bed. But is there any truth to the myth? A study has finally settled the debate on whether cheese gives you nightmares. And the findings might make you think twice about your late evening snack choice. The research, carried out by luxury sleep brand The Odd Company, involved recruiting 30 participants who dined on four of the UK's most popular cheeses – brie, cheddar, stilton and mozzarella – over four nights. They discovered that eating cheese before bed increased the likelihood of nightmares by 93 per cent. Participants reported that their dreams took a darker, more stressful and often frightening turn after eating cheese, the experts found. They described vivid and often unsettling dreams that included being cheated on, bumping into an ex, being forgotten on a birthday, friends under attack from flying robots and being scolded by a teacher at a salsa class. The worst cheese for nightmares was found to be brie. It triggered nightmares in 68 per cent of people who ate it, compared to 63 per cent for stilton, 56 per cent for cheddar and 40 per cent for mozzarella. The study also revealed that consuming cheese before bed led to half of participants losing an average of one hour and seven minutes of sleep per night. Analysis revealed women lost around five minutes more sleep, on average, than men. Amie Alexander, a registered dietitian at Nutri Peak, said: 'Cheese can affect the quality and quantity of sleep based on its nutritional composition. 'It contains saturated fats and protein, which take a long time to digest and can raise body temperature. 'If your digestive system is still working hours later after snacking on cheese at midnight, it will prevent your body from reaching deep, restorative levels of sleep.' She explained that another route possibly linking cheese to dreams is that it contains tryptophan. This is an amino acid involved in the synthesis of serotonin and melatonin - neurotransmitters responsible for mood, sleep, and internal body clock regulation. High levels of serotonin may influence REM (rapid eye movement) sleep, during which the most vivid dreaming occurs. 'Cheese contains tyramine, particularly in aged cheeses like Parmesan, Gouda, and Roquefort,' Ms Alexander added. 'Tyramine is said to induce the release of norepinephrine, a stimulant that can increase activity in the heart and brain. 'This could lead to more intense dreams or more awakenings during REM stages in sensitive people, with the possible subsequent remembering of unpleasant or vivid dreams.' According to the Mayo Clinic artisan, handmade, or aged cheeses tend to be high in tyramine. Cheddar and Stilton contain particularly high levels due to their aging processes, while Brie also ranks relatively high in tyramine content. Mozzarella, on the other hand, is a fresh, non-aged cheese typically made from pasteurised milk, meaning it contains significantly lower levels of tyramine. This might help explain why mozzarella ranks lowest for nightmares. Commenting on the findings Andrew Seed, managing director at The Odd Company, said: 'For all the cheese-lovers out there, we'd recommend enjoying your cheeseboard at least two to four hours before sleeping.' A previous study, carried out by the British Cheese Board, indicated that cheese could actually aid sleep. The research, which involved 200 volunteers in a week-long experiment, found that after eating a 20g piece of cheese 30 minutes before going to sleep, 72 per cent of the volunteers slept very well every night. The findings showed that none of the participants reported nightmares. Dr Judith Bryans, a nutrition scientist at The Dairy Council at the time, said: 'One of the amino acids in cheese - tryptophan - has been shown to reduce stress and induce sleep so cheese may actually help you have a good night's sleep.' HOW TO COPE WITH SLEEP PROBLEMS Poor sleep can lead to worrying and worrying can lead to poor sleep, according to the mental-health charity Mind. A lack of shut eye is considered a problem when it impacts on a person's daily life. As a result, they may feel anxious if they believe lack of sleep prevents them from rationalising their thoughts. Insomnia is also associated with depression, psychosis and PTSD. Establishing a sleep routine where you go to bed and get up at the same time every day can help a person spend less time in bed and more time asleep. Calming music, breathing exercises, visualising pleasant memories and meditation also encourage shut eye. Having tech-free time an hour or so before bed can also prepare you for sleep. If you still struggle to nod off, keeping a sleep diary where you record the hours you spend asleep and the quality of your shut eye on a scale of one to five can be a good thing to show your doctor. Also note how many times you wake in the night, if you need to nap, if you have nightmares, your diet and your general mood. Sleep problems can be a sign of an underlying physical condition, like pain. Talking therapies can help your recongise unhelpful thought patterns that might affect sleep. While medication, such as sleeping pills, can help break short periods of insomnia and help you return to better a sleeping pattern.
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
