SOURCES: Nutrition Now, Judith E. Brown, 7th Edition
Mary B. Grosvenor, Nutrition: Science and Applications, 2013.
On one hand, salt is a gift from the sea; on the other hand, it is a hazard to health when consumed in excess. Most of the salt consumed is joined with chloriide and travels around as sodium chloride or table salt.
Every 40 seconds someone in the U.S. suffers a stroke. Fortunately, about 80% are thought to be preventable. The average American eats about 8500 milligrams of salt, double the recommended amounts, almost none of which comes from the salt shaker. It comes from processed food, an industry that hauls in $ trillions in annual sales. Your brain and your heart are the organs most affected which occurs when oxygen and and nutrients cannot get to the brain. “Hypertension can then damage the blood vessesls and cholesterol and can cause a buildup of fatty deposits that narrows arteries”. says cardiologist Phillip Ades, M.D., Eating Well Advisor.
The Role of the Sodium/Potassium Ratio
Sodium closely works with potassium and the two help to maintain water balance in the body. They both attract water nornally and each draws sufficinent water to the outside or inside of cells to maintain an optimal level of water in both places, Water balance and cell function are upset when there’s an imbalance in the body’s supply of sodium and potassium. High dietary intakes of sodium appear to play an important role in the development of hypertension (high blood pressure) in many people.
Risk Factors for Hypertension Obesity is a major risk factor for hypertension and the most effective treatment is weight loss. Others are age, family history, high sodium/low potassium diet, excessive alcohol intake (>two glasses /day), smoking, frequent stress, and anxiety.
Restricting highly processed foods is very effective to improve your potassium intake. High salt processed meals, salad dressings, canned soups, ham, sausages and biscuits are often the culprits. Reading food labels are also an excellent way to beware of your high sodium inake.
If blood pressure remains elevated and lifestyle changes have been inplemented, or if blood pressure is quite high when diagnosed, anti-hypertensive drugs are usually prescribed. SEE YOUR DOCTOR OR LICENSED NUTRITIONIST. Is Sea Salt a Better Choice Than Table Salt?
A survey by the American Heart Association of 1000 adults discovered that 6 out of 10 thought sea salt was a low sodium alternative to table salt. Equal amounts of sea salt and table salt contain the same amount of sodium (40%). Unlke table salt, sea salt as well as Kosher salt, is generally not fortified with iodine. Iodized table salt is a leading source of iodine in U.S. diet
How else can I decrease my intake of sodium? One way is to Increase your potassium-rich foods.
The primary functions of potaasium is the same as sodium — Needed to maintain the right acid-base balance in the body. Helps maintain an approprieate amount of water in blood and body tissues, needed for muscle and nerve activity. WARNING — it is not recommended to take potassium supplements. Consequences of overdose: irregular heartbeat, heart attack.
Contents of vegetables is often reduced in processed foods. Diuretics (water pills) and other antihypertension drugs may deplete potassium. Salt substitutes often contain potassium — See your doctor.
Primary food sources: Plant foods, potatoes, sqash lima beans, tomatoes, plantains, bananas, oranges, avocados, meats, milk and milk products, coffee
Snacking on some walnuts at least once a week was associated with a 17% lower risk of stroke, according to research at Brigham and Women’s Hospital and Harvard Medical School. Walnuts are a top source of heart-healthy alpha-linolenic acid (ALA), an omega-3 fatty acid. It can help improve blood vessel function and reduced inflammation which has been shown to damage arteries. All this together helps prevent blood clots and vascular weakening.
Lani Muelrath is a bestselling author, speaker, and TV host known for her expertise in plant-based, active, and mindful living. This article is adapted from her newest book, The Mindful Vegan,a 30-day plan for shedding old thinking patterns and living more joyfully with food.
If you are presently piling plenty of colorful plants on your plate, you are already at a better mood advantage. Research tells us that plant-based diets are associated with healthier mood states. The more fruits and vegetables people eat, the happier, less depressed, and more satisfied they are with their lives. Today, we’ll focus on how, grounded in your biochemistry, eating more plants and eliminating animals and their products from your diet creates greater mental well-being and resilience.
Plantified Plate = Mood Elevator Up
A recent study of nearly 1,000 men and women examined the mood impact of obtaining dietary antioxidants. Antioxidants are health- and disease-protective bioactive chemical compounds produced by plants. In the study, those who ate three or more servings of fruits and vegetables a day reported significantly greater optimism than those who ate less. Eating lots of veggies also bumps up the B vitamins in your diet, positively affecting mood states.
Another recent, large-population, multi-wave study — taking place five times over the course of nine years — focused on the impact of fruit and vegetable intake on depression, anxiety, and mental health disorders.
Results were consistent across all five waves: greater fruit and vegetable consumption was positively associated with reduced depression, less psychological distress, fewer mood and anxiety problems, and improved perceived mental health.
Study after study corroborates. A large Swiss survey reported significant associations between higher fruit and vegetable consumption and reduced distress levels. People who ate less than the five-servings-a-day recommendation had a higher likelihood of reporting stress and anxiety than those who didn’t. A recent study on women’s health from Australia followed over 6,000 women. The findings? Reduced depression among women who simply ate more than two pieces of fruit a day. And the benefit increased when accompanied by higher intakes of vegetables.
Can Cutting Meat Improve Your Mood?
We get it — eating more plants boosts your mood. What if we look at it another way — cutting out the meat? How might that affect your state of mind? As it turns out, emotional resiliency and elevated mood states arise for more reasons than simply because you know you are doing the right thing. There’s a deeper biochemical component that underpins well-being that comes with veganizing your plate.
According to research, reduced intake of animals and their products has mood benefits in addition to those that come with a robust daily intake of fruits and vegetables. Avoiding meat, fish, and poultry leads to more frequent reports of positive states of mind. And vegans report lower anxiety and less stress than omnivores.
Inflammation and Increased Risk of Depression
Putting it all together, the Western diet — characterized by scanty consumption of plant foods, yet heavy on the animal products — is associated with increased risk of depression. Depression is related to inflammation in the body. Arachidonic acid, found only in animal products, is a precursor to inflammation. Research shows that high intakes of arachidonic acid promote changes in the brain that can disturb mood.
Here’s how it works. By eating chicken, eggs, and other animal products high in arachidonic acid, a series of chemical reactions is triggered in your body that results in inflammation. When inflammation reaches the brain, feelings of anxiety, stress, hopelessness, and depression follow. No wonder people who avoid animal flesh and products report a happier, more positive mood. And plant foods — to the rescue, once again — naturally lower inflammation due to their naturally high antioxidant content, antioxidants being one of nature’s most powerful anti-inflammatory agents.
Nutrients provide the biological building blocks for neurotransmitters — the chemicals in your brain that deeply affect how you think and feel. When you aren’t eating enough vitamins, minerals, antioxidants, polyphenols, and related nutrients found in plants — known in this context as neuronutrients — you can’t make adequate mood-enhancing transmitters. These gems of plant nutrition, by the way, are the same goodies proved to be brain protective against Alzheimer’s disease and other forms of dementia.
Diets rich in the kind of saturated fats that are abundant in animal products — and deficient in antioxidants and vitamins — appear to promote the onset of the disease, whereas diets rich in plant-plentiful vitamins, antioxidants, and polyphenols suppress its onset. All the colors plants bring to your plate are evidence of the nutrients your brain needs for better disposition. No wonder just seeing your luncheon salad makes your mood brighten.
Author Sources:
1. Bonnie L. Beezhold, Carol S. Johnston, and Deanna R. Daigle, “Vegetarian Diets Are Associated with Healthy Mood States: A Cross-Sectional Study in Seventh Day Adventist Adults,” Nutrition Journal 9, no. 26 (2010), doi:10.1186/1475-2891-9-26. 2. Ciara Rooney, Michelle C. McKinley, and Jayne V. Woodside, “The Potential Role of Fruit and Vegetables in Aspects of Psychological Well-Being: A Review of the Literature and Future Directions,” Proceedings of the Nutrition Society 72, no. 4 (2013): 420–32, http://www.ncbi.nlm.nih.gov/pubmed/24020691. 3. Juila Boehm et al., “Association between Optimism and Serum Antioxidants in the Midlife in the United States Study,” Psychosomatic Medicine 75, no. 1 (2013): 2–10, http://aging.wisc.edu/pdfs/3006.pdf. 4. Ulka Agarwal, “A Multicenter Randomized Controlled Trial of a Nutrition Intervention Program in a Multiethnic Adult Population in the Corporate Setting Reduces Depression and Anxiety and Improves Quality of Life: The GEICO Study,” American Journal of Health Promotion 29, no. 4 (2015), http://www.ncbi.nlm.nih.gov/pubmed/24524383. 5. Seanna E. McMartin, Felice N. Jacka, and Ian Colman, “The Association between Fruit and Vegetable Consumption and Mental Health Disorders: Evidence from Five Waves of a National Survey of Canadians,” Preventative Medicine 56, no. 3–4 (2013): 225–30, doi:10.1016/j.ypmed.2012.12.016. 6. Aline Richard et al., “Associations between Fruit and Vegetable Consumption and Psychological Distress: Results from a Population-Based Study,” BMC Psychiatry endnotes 15, no. 213 (2015), http://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-015-0597-4. 7. S. Mihrshahi, A. J. Dobson, and G. D. Mishra, “Fruit and Vegetable Consumption and Prevalence and Incidence of Depressive Symptoms in Mid-age Women: Results from the Australian Longitudinal Study on Women’s Health,” European Journal of Clinical Nutrition 69, no. 5 (2014): 585–91, http://www.ncbi.nlm.nih.gov/pubmed/25351653. 8. Tamlin S. Conner, et al., “On Carrots and Curiosity: Eating Fruit and Vegetables Is Associated with Greater Flourishing in Daily Life,” British Journal of Health Psychology 20, no. 2 (2015): 413–27, http://www.ncbi.nlm.nih.gov/pubmed/25080035. 9. Bonnie L. Beezhold et al., “Vegans Report Less Stress and Anxiety Than Omnivores,” Nutritional Neuroscience 18, no. 7 (2014),
Is Intermittent Fasting Bad For Your Heart? What to Know Medically Reviewed by Neha Pathak, MD, FACP, DipABLM on March 22, 2024 Written by Eliott C. McLaughlin Overheated Media Headlines Correlation Is Not Causation Response From Study Authors 5 min read
Does intermittent fasting raise your risk of death from heart disease? That’s what you might think from headlines about early research presented at a recent American Heart Association conference – drawing skepticism from experts and cautions from the researchers themselves. Here’s what you should know. Overheated Media Headlines The American Heart Association issued a news release headlined: “8-hour time-restricted eating linked to a 91% higher risk of cardiovascular death.” Media outlets piled on with headlines saying some forms of intermittent fasting – a diet plan where food intake is limited on certain days or in certain hours of the day – “may pose risks to your heart” or “could lead to much higher risk” of death, contradicting research showing time-restricted eating can improve heart health factors such as insulin sensitivity, inflammation, obesity, and cholesterol levels.
Among other study findings, according to the AHA news release: Those with heart disease or cancer also saw an increased risk of cardiovascular death Among people with heart disease, eating in a window that’s no less than 8 but less than 10 hours a day was linked to a 66% higher risk of death from heart disease or stroke. Fasting did not reduce the risk of death from any cause. Those conclusions are premature and misleading, says Christopher Gardner, PhD, a professor of medicine at Stanford University and director of nutrition studies at the school’s Prevention Research Center, who commented on an abstract of the study for the AHA news release before study results were presented in Chicago.
Christopher Gardner, PhD Gardner tells WebMD that people in the study group who consumed all their food in a daily window of 8 hours or fewer had a higher percentage of men, African Americans, and smokers, and they had a higher BMI than those who ate over longer time spans – any of which could’ve raised the group’s heart disease risk. Also, investigators lacked data on shift work, stress, and other variables, including the important element of the quality of nutrients in their diets, which alone might have provided another explanation, he says. As with all experts in this story, including the study’s co-authors, Gardner pointed out this research provides no reason to stop intermittent fasting if you currently see benefits. Gardner, who isn’t a proponent of intermittent fasting, summarized in an email his thoughts on what he feels is the overstatement of the research: “This particular finding is PRELIMINARY and should be treated with HEALTHY SKEPTICISM, and should await PEER-REVIEW before it receives any additional media coverage.” In response to questions about the study and the presentation of findings, the AHA said its intention is always “to promote ideas and supporting research – in context – that stimulate and provoke discovery.” The abstract, news release, and news article were reviewed by scientific experts, the AHA says, and the release included context and background indicating a link, not causality, and it said readers should always consult their doctors before changing their diet. “We understand and regret that some news stories did not properly include this important context and did not report on this study for what it is – a single study contributing to the larger body of evidence. We will continue our efforts to educate and counsel journalists in this regard,” the statement says. Correlation Is Not Causation Questions remain, says Jason Fung, MD, a nephrologist who has written articles and books on intermittent fasting, including The Obesity Code. With their headlines, Fung feels, the AHA and media made correlation tantamount to causation, a mistake that would get any first-year medical student a failing grade, he says. “The whole thing is just outrageous.” Jason Fung, MD Just because there’s a link between shorter eating windows and bad health outcomes in a particular population doesn’t mean the eating window caused the outcome, Fung says. For example, he says, research shows you’re more likely to drown if you’ve recently eaten ice cream. It would be easy to conclude that eating ice cream leads to drowning. Yet a closer look shows people eat more ice cream in warmer weather, when they’re more likely to swim and drown. Thus, ice cream correlates with drowning but doesn’t cause drowning.uuu Another issue, Fung says, is that the study data was taken from a health and nutrition survey done by the CDC between 2003 and 2018, when intermittent fasting was largely unknown as a way to manage health. Most people skipping meals before 2018 weren’t trying to improve their health. They were ignoring what was then standard dietary guidance, he says. It could be that people in this group were more likely to have poor eating habits and diet. Krista Varady, PhD In addition, study authors used just 2 days of self-reported eating activity to estimate 16 years of dietary habits, says Krista Varady, PhD, a kinesiology and nutrition professor at the University of Illinois, Chicago, and co-author of several fasting studies. “I think the conclusions are extremely overstated,” she says. “Two days of diet record data is NOT at all reflective of an individual’s regular eating pattern – this is a major limitation to the study.” “The science is very, very sloppy. You expect better,” Fung says. Response From Study Authors Study co-author JoAnn Manson, MD, MPH, DrPH, a Harvard University professor of medicine, said in a statement, “Correlation doesn’t prove causation, and we’ll need more research to understand whether the observed associations are cause and effect.” Randomized clinical trials are necessary to test whether the timing of meals or duration of fasting changes health outcomes. Until those trials, she says, the links “shouldn’t lead to alarm or to changes in one’s preferred and long-term dietary habits.” Another co-author, Victor Wenze Zhong, PhD, a professor and chair of the Department of Epidemiology and Biostatistics at the Shanghai Jiao Tong University School of Medicine in China, acknowledged that despite controlling for many demographics and health factors, “This is only an observational study that is subject to many limitations.” The findings do not mean a shorter eating window causes cardiovascular death, he says, but given the lack of long-term data on time-restricted eating, patients should be “extremely cautious” before following the diet for years. Zhong insists in the news release, “Our research clearly shows … a shorter eating duration was not associated with living longer.”
It’s not clear why, Zhong tells WebMD, but those who restricted eating to 8 hours or fewer per day had less lean muscle mass than those with longer eating windows, which “has been linked to higher risk of cardiovascular mortality.” He, too, calls for randomized clinical trials but notes that a study demanding people stick to eating schedules as investigators follow their progress for years “is challenging to conduct if not impossible.” “This study unfortunately is not able to well answer the underlying mechanisms driving the observed association between 8-hour (time-restricted eating) and cardiovascular death.” Share See Medical Review and Comments. See STUDY AUTHORS
SEE STUDY AUTHORS FOR COMMENTS EDITED BY Sally J. Feltner, PhD, MS (RETIRED) FOR FOOD, FACTS AND FADS.
Most members of the band subscribed to a live-fast-die-young lifestyle. But as they partook in the drinking and drugging endemic to the 1990s grunge scene after shows at the Whiskey a Go Go, Roxy and other West Coast clubs, the band’s guitarist, Valter Longo, a nutrition-obsessed Italian Ph.D. student, wrestled with a lifelong addiction to longevity.
Now, decades after Dr. Longo dropped his grunge-era band, DOT, for a career in biochemistry, the Italian professor stands with his floppy rocker hair and lab coat at the nexus of Italy’s eating and aging obsessions.
“For studying aging, Italy is just incredible,” said Dr. Longo, a youthful 56, at the lab he runs at a cancer institute in Milan, where he will speak at an aging conference later this month. Italy has one of the world’s oldest populations, including multiple pockets of centenarians who tantalize researchers searching for the fountain of youth. “It’s nirvana.”
Dr. Longo, who is also a professor of gerontology and director of the U.S.C. Longevity Institute in California, has long advocated longer and better living through eating Lite Italian, one of a global explosion of Road to Perpetual Wellville theories about how to stay young in a field that is itself still in its adolescence.
In addition to identifying genes that regulate aging, he has created a plant and nut-based diet with supplements and kale crackers that mimics fasting to, he argues, allow cells to shed harmful baggage and rejuvenate, without the down side of actually starving. He has patented and sold his ProLon diet kits; published best-selling books (“The Longevity Diet”); and been called an influential “Fasting Evangelist” by Time magazine.
Last month, he published a new study based on clinical trials of hundreds of older people — including in the Calabria town from which his family hails — that he said suggests that periodic cycles of his own faux-fasting approach could reduce biological age and stave off illnesses associated with aging.
His private foundation, also based in Milan, tailors diets for cancer patients, but also consults for Italian companies and schools, promoting a Mediterranean diet that is actually foreign to most Italians today.
“Almost nobody in Italy eats the Mediterranean diet,” said Dr. Longo, who has a breezy California manner and Italian accent. He added that many Italian children, especially in the country’s south, are obese, bloated on what he calls the poisonous five Ps — pizza, pasta, protein, potatoes and pane (or bread).
At the foundation recently, the resident nutritionist, Dr. Romina Cervigni, sat amid pictures on the wall showing Dr. Longo playing guitar with centenarians, and shelves of his longevity diet books, translated into many languages and filled with recipes.
“It’s very similar to the original Mediterranean diet, not the present one,” she said, pointing at photographs on the wall of a bowl of ancient legumes similar to the chickpea, and of a Calabrian green bean pod prized by Dr. Longo. “His favorite.”
Dr. Longo, who has split his time between California and Italy for the past decade, once occupied a niche field. But in recent years, Silicon Valley billionaires who hope to be forever young have funded secretive labs. Wellness articles have conquered newspaper home pages and Fountains-of-Youth workout and diet ads featuring insanely fit middle-aged people teem on the social media feeds of not insanely fit middle-aged people.
But even as concepts like longevity, intermittent fasting and biological age — you’re only as old as your cells feel! — have gained momentum, governments like Italy’s are fretting over a creakier future in which booming populations of old people drain resources from the dwindling young.
And yet many scientists, nutritionists and longevity fanatics the world over continue to stare longingly toward Italy, seeking in its deep pockets of centenarians a secret ingredient to long life.
“Probably they kept breeding between cousins and relatives,” Dr. Longo offered, referring to the sometimes close relations in little Italian hill towns. “At some point, we suspect it sort of generated the super-longevity genome.”
The genetic drawbacks of incest, he hypothesized, slowly vanished because those mutations either killed their carriers before they could reproduce or because the town noticed a monstrous ailment — like early onset Alzheimer’s — in a particular family line and steered clear. “You’re in a little town, you’re probably going to get tagged.”
Dr. Longo wonders whether Italy’s centenarians had been protected from later disease by a starvation period and old-fashioned Mediterranean diet early in life, during rural Italy’s abject war-era poverty. Then a boost of proteins and fats and modern medicine after Italy’s postwar economic miracle protected them from frailty as they got older and kept them alive.
It could, he said, be a “historical coincidence that you’ll never see again.”
The mysteries of aging seized Dr. Longo at a young age.
He grew up in the northeastern port of Genoa but visited his grandparents back in Molochio, Calabria, a town known for its centenarians, every summer. When he was 5, he stood in a room as his grandfather, in his 70s, died.
“Probably something very much preventable,” Dr. Longo said.
At age 16, he moved to Chicago to live with relatives and couldn’t help notice that his middle-aged aunts and uncles fed on the “Chicago diet” of sausages and sugary drinks suffered diabetes and cardiovascular disease that their relatives back in Calabria did not.
“This was like the ’80s,” he said, “just like the nightmare diet.”
While in Chicago, he often went downtown to plug in his guitar at any blues club that would let him play. He enrolled in the renowned jazz guitar program at the University of North Texas.
“Even worse,” he said. “Tex-Mex.”
He ultimately ran afoul of the music program when he refused to direct the marching band, so he shifted his focus to his other passion.
“Aging,” he said, “it was in my head.”
He eventually earned his Ph.D in biochemistry at U.C.L.A. and did his postdoctoral training in the neurobiology of aging at U.S.C. He overcame early skepticism about the field to publish in top journals and became a zealous evangelizer for the age-reversing effects of his diet. About 10 years ago, eager to be closer to his aging parents in Genoa, he took a second job at the IFOM oncology institute in Milan.
He found a fount of inspiration in the pescatarian-heavy diet around Genoa and all the legumes down in Calabria.
“Genes and nutrition,” he said of Italy as an aging lab, “it’s just unbelievable.”
But he also found the modern Italian diet — the cured meats, layers of lasagna and fried vegetables the world hungered for — horrendous and a source of disease. And like other Italian aging researchers who are seeking the cause for aging in inflammation or hoping to zap senescent cells with targeted drugs, he said Italy’s lack of investment in research was a disgrace.
“Italy’s got such incredible history and a wealth of information about aging,” he said. “But spends virtually nothing.”
Back at his lab — where colleagues prepared the fasting-mimicking diet “broth mix” for mice — he passed a photograph on a shelf depicting a broken wall and reading, “We’re slowly falling apart.” He talked about how he and others had identified an important regulator of aging in yeast, and how he has investigated whether the same pathway was at work in all organisms. He said his research benefited from his past life of musical improvisation, because it opened his mind to unexpected possibilities, including using his diet to starve cells afflicted with cancer and other diseases.
Dr. Longo said he thinks of his mission as extending youth and health, not simply putting more years on the clock, a goal he said could lead to a “scary world,” in which only the rich could afford to live for centuries, potentially forcing caps on having children.
A more likely short-term scenario, he said, was division between two populations. The first would live as we do now and reach about 80 or longer through medical advancements. But Italians would be saddled with long — and, given the drop in the birthrate, potentially lonely — years burdened by horrible diseases. The other population would follow fasting diets and scientific breakthroughs and live to 100 and perhaps 110 in relative good health.
A practitioner of what he preaches, Dr. Longo envisioned himself in the latter category.
“I want to live to 120, 130. It really makes you paranoid now because everybody’s like, ‘Yeah, of course you got at least to get to 100,’” he said. “You don’t realize how hard it is to get to 100.”
What you eat can, and does, impact the function of your brain, including your ability to ward off Alzheimer’s disease and there are certain foods — like sunflower seeds and whole grains — that provide greater benefits.
There is one food in particular that Dr. Uma Naidoo, a Harvard nutritionist, and Lisa Genova, a Harvard-trained neuroscientist, say is the key to a healthy brain: Green leafy vegetables.
Green leafy vegetables are a wonderful source of vitamin B9, Naidoo told CNBC Make It in 2022. The vitamin, also known as folate, is “a key vitamin for supporting brain and neurological health, optimal neurotransmitter function, and balanced psychological health,” she added.
Leafy greens are the first type of food that Naidoo suggests for her patients who are looking to boost their mood.
Increasing intake of dietary fiber was associated with a lower chance of developing depression, a study published in “Complementary Therapies in Medicine” in 2021 found.
Naidoo prefers to recommend getting more fiber through your diet, specifically plant-based foods. And leafy greens just so happen to be fiber-dense.
@andrewgregoryWed 28 Feb 2024 18.30 ESTLast modified on Wed 28 Feb 2024 21.31 EST
Ultra-processed food (UPF) is directly linked to 32 harmful effects to health, including a higher risk of heart disease, cancer, type 2 diabetes, adverse mental health and early death, according to the world’s largest review of its kind.
The findings from the first comprehensive umbrella review of evidence come amid rapidly rising global consumption of UPF such as cereals, protein bars, fizzy drinks, ready meals and fast food.
In the UK and US, more than half the average diet now consists of ultra-processed food. For some, especially people who are younger, poorer or from disadvantaged areas, a diet comprising as much as 80% UPF is typical.
The findings published in the BMJ suggest diets high in UPF may be harmful to many elements of health. The results of the review involving almost 10 million people underscored a need for measures to target and reduce exposure to UPF, the researchers said.
The review involved experts from a number of leading institutions, including Johns Hopkins Bloomberg School of Public Health in the US, the University of Sydney and Sorbonne University in France.
Writing in the BMJ, they concluded: “Overall, direct associations were found between exposure to ultra-processed foods and 32 health parameters spanning mortality, cancer, and mental, respiratory, cardiovascular, gastrointestinal, and metabolic health outcomes.”
They added: “Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorders and mortality outcomes.
“These findings provide a rationale to develop and evaluate the effectiveness of using population-based and public-health measures to target and reduce dietary exposure to ultra-processed foods for improved human health.”
Ultra-processed foods, including packaged baked goods and snacks, fizzy drinks, sugary cereals, and ready-to-eat or ready meals, undergo multiple industrial processes and often contain colours, emulsifiers, flavours and other additives. These products also tend to be high in added sugar, fat, and/or salt, but are low in vitamins and fibre.
Previous studies have linked UPF to poor health, but no comprehensive review had yet provided a broad assessment of the evidence in this area.
To bridge this gap, researchers carried out an umbrella review – a high-level evidence summary – of 45 distinct pooled meta-analyses from 14 review articles associating UPF with adverse health outcomes.
The review articles were all published in the past three years and involved 9.9 million people. None were funded by companies involved in the production of UPF.
Estimates of exposure to ultra-processed foods were obtained from a combination of food frequency questionnaires, 24-hour dietary recalls, and dietary history and were measured as higher versus lower consumption, additional servings per day, or a 10% increment.
The researchers graded the evidence as convincing, highly suggestive, suggestive, weak, or no evidence. They also assessed the quality of evidence as high, moderate, low, or very low.
Overall, the results show that higher exposure to UPF was consistently associated with an increased risk of 32 adverse health outcomes, The BMJ reported.
Convincing evidence showed that higher UPF intake was associated with about a 50% increased risk of cardiovascular disease-related death, a 48 to 53% higher risk of anxiety and common mental disorders, and a 12% greater risk of type 2 diabetes.
Highly suggestive evidence also indicated that higher PF intake was associated with a 21% greater risk of death from any cause, a 40 to 66% increased risk of heart disease related death, obesity, type 2 diabetes and sleep problems, and a 22% increased risk of depression.
There was also evidence for associations between UPF and asthma, gastrointestinal health, some cancers and cardiometabolic risk factors, such as high blood fats and low levels of ‘good’ cholesterol, although the researchers cautioned the evidence for these links remains limited.
The researchers acknowledged several limitations to the umbrella review, including that they couldn’t rule out the possibility that other unmeasured factors and variations in assessing UPF intake may have influenced their results.
Some experts not involved in the research also highlighted that much of the research included in the umbrella review was weak and also cautioned that the findings do not prove cause and effect.
However, Dr Chris van Tulleken, an associate professor at University College London and one of the world’s leading UPF experts, said the findings were “entirely consistent” with a now “enormous number of independent studies which clearly link a diet high in UPF to multiple damaging health outcomes including early death”.
“We have good understanding of the mechanisms by which these foods drive harm,” he added. “In part it is because of their poor nutritional profile – they are often high in saturated fat, salt and free sugar.
But the way they are processed is also important – they’re engineered and marketed in ways which drive excess consumption – for example they are typically soft and energy dense and aggressively marketed usually to disadvantaged communities.”
In a linked editorial, academics from Brazil said UPFs were “often chemically manipulated cheap ingredients” and “made palatable and attractive by using combinations of flavours, colours, emulsifiers, thickeners and other additives”.
They added: “It is now time for UN agencies, with member states, to develop and implement a framework convention on ultra-processed foods analogous to the framework on tobacco.”
Meanwhile, a separate study published in the Lancet Public Health suggested that more than 9,000 heart disease-related deaths could be prevented in England over the next two decades if all restaurants, fast food outlets, cafes, pubs and takeaways put calories on their menus.
Every day we’re inundated with the “right” things to do to live a longer life. Drink eight glasses of water a day, they say. Go to the pharmacy for an off-label prescription, advise others. And others task us with the impossible—yet promising—task to just keep a positive mindset.
Today, the average life expectancy in Britain is 81, and in 2022 there were over 15,000 people over the age of 100 living in England in Wales. But in the Blue Zones, or regions of the world where people live exceptionally long lives, individuals are ten times more likely to live to 100. These places—specifically the Barbagia region of Sardinia, Italy, Okinawa, Japan, Nicoya Peninsula, Costa Rica; and Icaria, Greece—are packed with centenarians.
It was only a matter of time until medical researchers, demographers, epidemiologists, and anthropologists dug in to find out the common denominators among these places. Thus, emerges the Blue Zones “Power Nine”—or nine things that the five places who have the highest proportions of people who reach age 100—have in common. National Geographic’s Dan Buettner, published these findings in his book, The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest. We tapped our own longevity experts to weigh in on each of the nine pillars.
1. Move naturally
Studies show that sedentary behaviour like sitting for 13 hours a day or walking less than 4,000 steps per day can reduce the metabolic benefits of acute exercise, while occasional activity could help reduce post-meal insulin levels. Researchers even found that “soleus push-ups” (that’s calf raises for the majority of us) done in a sitting position have been shown to fuel metabolism for hours. In other words: You don’t need to set aside 90 minutes every day to exercise day after day. Exercise snacks, or small bouts of movement incorporated throughout the day, are proven to be just as effective as larger planned-ut workouts—and much more accessible to most.
So, where does someone begin? Dr. Kien Vuu, founder of Vuu MD Performance and Longevity, author of Thrive State, says it starts by thinking of your work day differently. Have a bike? Opt for walking or biking for short distances, including to the office if that’s an option for your commute. Once you’re at your desk, try leg lifts or seated stretches, take the stairs to grab coffee, or opt for walking meetings if you’re chatting with someone who’s also in-office. Just a few minutes of activity breaking up sedentary behaviour can reap many benefits.
2. Say yes to happy hour
By now, most everyone has indulged in a non-alcoholic beverage, whether or not you’re on Team Dry January/Sober October. Although there’s loads of research praising the benefits of ditching alcohol altogether, a glass of wine is praised in Blue Zones. Not because of the wine’s health benefits, per say, but more so because of the socialization that comes hand-in-hand with imbibing now and then. “In longevity cultures, moderate alcohol consumption often occurs in a social context, emphasizing the role of community and celebration,” says Dr. Vuu. “The key might lie more in the positive social interactions and less in the alcohol itself. Positive relationships contribute to mental and emotional well-being.”
3. Take time to downshift
We’ve all heard it before: Stress is no good for us. Still, it’s often unavoidable. “When you notice your body tensing or your emotions rising, take a deep breath, hold for a few seconds, and slowly breathe out through your nose,” says Dr. Michelle Loy, an integrative medicine specialist at NewYork-Presbyterian/Weill Cornell Medical Center and assistant professor of pediatrics in clinical medicine at Weill Cornell Medicine. “The more you practice this, the better it gets. It can be done anywhere, anytime, and doesn’t interact with any medications or supplements.”
Not sure where to start? Begin before bedtime, making a couple extra minutes before you fall asleep to practice. Then, bring it into other areas of your day.
4. Give your diet a plant slant
Rich Roll. Chris Paul. Justin Fields. Kevin Hart. We’ve covered loads of guys who stick to a mostly plant-based diet (and exhausted the benefits of a plant-based diet, too). Blue Zone researchers agree, recommending that individuals seek out plant-based sources of protein, like beans, including black, soy, fava, and lentils, over meat. And when you’re in the mood for an animal-based option, opt for 3- to 4-ounce serving of pork.
5. Find your crew
If there’s one thing many learned during the last few years when it was at times stripped away from our day-to-day, there’s extreme power within connection and friendship. Those that live the longest identify close friends, and commit to those relationships for life. “Love and positive social interactions have been shown to release oxytocin, known as the ‘love hormone,’ which plays a role in bonding and reducing stress levels,” says Dr. Vuu. “So, loving, supportive relationships can lead to long-term improvements in emotional state and physical health.”
6. Abide by the 80 per cent rule
Researchers found that the people in Blue Zones eat their smallest meal in the late afternoon or early evening—then don’t eat any more the rest of the day. This falls into what’s called the “80 per cent Rule,” which recommends people stop eating when their stomachs are 80 per cent full. If you’re not good at exercising this type of restraint. Dr. Loy has a tip: “When you are starting to feel full, put away part of your meal in a Tupperware—or ask for the server to pack it to go,” she says.
7. Put your loved ones first
Investing time in your family is something that not only pays off emotionally, but in terms of longevity as well. Successful centenarians keep aging parents (or grandparents) nearby, commit to a life partner, and if they have children, they make an effort to spend time with them.
8. Find a place you belong
Research shows that attending a faith-based service four times per month could add four to 14 years to your life expectancy. If religion isn’t your cup of tea, there’s always the opportunity to dive deep into your own personal wellness. Seek out a squad that makes you feel accepted and seen, whether that’s your local CrossFit gym or a weekly trivia ritual at the restaurant down the block.
9. Know your “why”
When you know why you wake up in the morning and have a purpose in your day-to-day life, research shows that you can add up to seven years to your life expectancy. The Japanese concept of Ikigai encourages individuals to find their personal calling or purpose, adds Dr. Loy, who recommends asking yourself four questions and finding where these answers intersect:
Excerpt adapted from The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earthby Dan Buettner, a beautifully illustrated and informative guide to the places on Earth where people live the longest—including lessons learned, top longevity foods, and the behaviors to help you live to 100—plus a surprising new blue zones longevity hotspot.
In 2021, Americans spent more than $151 billion on vitamins and supplements (vitamin C, omega-3s, multivitamins, and the like). But the biggest, most dependable studies show that people who take supplements actually live shorter lives than people who don’t. Americans spent another $21 billion or so on protein supplements. But according to the Centers for Disease Control and Prevention, the average American gets about twice as much protein as they need. In fact, no supplement, pill, hormone, or vitamin has ever proved to extend life expectancy in humans.
The concept of exercise—physical effort carried out to sustain or improve health and fitness—has been around in the United States since at least 1820. It’s a nice idea to stay fit. And indeed, people who stay physically active have about a 30 percent lower chance of dying in any given year than people who aren’t active. But despite the $160 billion per year Americans spend on trying to exercise, only about a fifth of all adults get the minimum recommended amount of vigorous activity (about 11 minutes a day). That means exercise is not working for more than 200 million Americans.
Similarly, diets are a well-intentioned but colossally ineffective approach to staying healthy and living longer. They fail for almost everyone almost all the time. Take 100 people who resolve to diet on New Year’s Eve and by January 19 most will have abandoned the effort. By August only, 10 percent will still be trying to eat better, and within two years the success rate will be under 5 percent. If your financial planner returned those yields, you’d fire him. Yet we spend $200 billion a year thinking that this time the diet will work.
So, if the most common approaches to better health and longevity don’t work, what does?
In the early 2000s, I set out to reverse engineer longevity. Under the mentorship of Dr. Ancel Keys and Dr. Robert Kane of the University of Minnesota’s School of Public Health, I relied on two assumptions: First, genes have relatively little impact on how long we live. A Danish twin study in 1996 found that longevity is only mildly heritable, accounting for only about a fourth of the health differences among people. The rest is largely driven by our environment. Second, in those places around the world where people are living longer, they’re doing something right. If I could find demographically confirmed areas where people were living the longest and identify the lifestyle commonalities of those regions, I might discern some clues.
Armed with a plan, I began a worldwide search for longevity pockets. I knew that in Okinawa, Japan, Drs. Makato Suzuki, Bradley Willcox, and Craig Willcox had already identified a population that produced the longest-lived people in the history of the world. As I quickly discovered, Dr. Gianni Pes, a medical statistician from the University of Sassari, was also tracking down centenarians on the island of Sardinia in Italy. In the island’s mountainous interior, which he referred to as the “blue zones,” he found a cluster of villages that produced about 10 times more centenarians per capita than the United States. (I liked the term “blue zones” and evolved it to denote any confirmed longevity hot spot around the world.) Later, Dr. Michel Poulain confirmed Pes’s research, and together they published their findings in the journal Experimental Gerontology.
In the United States, Dr. Gary Fraser of Loma Linda University was publishing findings from the Adventist Health Study, research that followed more than 30,000 Seventh-day Adventists in Loma Linda, California, for some 20 years. He found that adherents of the church were living about seven years longer than their Californian counterparts.
Later, with grants from the National Geographic Society, I led projects to discover longevity hot spots on the Greek island of Ikaria and on the Nicoya Peninsula of Costa Rica. In a 2005 cover story for National Geographic and in my 2008 book The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest, I profiled each blue zones region and distilled the common denominators: The residents of these hotspots were mostly eating a whole-food, plant-based diet, and instead of trotting off to the gym, they moved naturally every 20 minutes or so. Daily rituals like prayer, ancestor veneration, and napping also helped them downshift and lower stress-induced inflammation. And long before people were talking about the social determinants of health, I attributed Sardinians’ longevity to their propensity for keeping their aging parents nearby—extending life expectancy for both grandparents and grandchildren—and Okinawans’ to their social support groups (called moais) and their sense of purpose (ikigai).
The Blue Zones brand of longevity didn’t promise that it could help you outlive the biological limits of the human machine. Fact is, the current maximum life expectancy for people in the first world (i.e., those not beleaguered by infectious diseases such as malaria, dysentery, and cholera) is about 93 years—less for men and a little longer for women. But in the United States, life expectancy is only 77. We are leaving 16 years on the table. “Why?” I wondered.
The answer wasn’t that people in blue zones had better genes or superior bodies. Most of them didn’t. Rather, they avoided the chronic diseases that foreshorten our lives here in America, from diabetes to cardiovascular disease to dementia to certain types of cancers. They avoided these diseases not because they possessed more discipline or a greater sense of individual responsibility, but rather because they lived in environments that made it easier for them to do so. In other words, they didn’t pursue health and longevity as if it were a chore. Their health and longevity stemmed from their surroundings.The answer wasn’t that people in blue zones had better genes or superior bodies. Most of them didn’t. Rather, they avoided the chronic diseases that foreshorten our lives here in America… Click To Tweet
This insight changed everything. It meant that if we wanted to help improve the health and longevity of Americans, we needed to focus on the environments in which they lived—their communities, workplaces, and homes and the businesses they patronized—rather than trying to change their behaviors.
I started to think about applying what I’d learned in blue zones to make life better here in the United States—to “manufacture” a blue zones [hotspot] of our own. Decades ago, the National Institutes of Health funded a half dozen “heart healthy” projects in cities throughout the country, where communities tried to implement diets, exercise programs, and health education. In each case, the researchers saw small improvement in heart health indicators in the short run, but all the efforts failed to show improvement in the long run.
I decided to try a different approach. My goal wouldn’t be to change people’s behavior, but rather to shape their environments—to make healthy choices the easiest ones. In 2008, with a grant from AARP, I put together a team to give it a try. We chose Albert Lea, Minnesota, a community of 18,000 people. The mayor, city manager, school superintendent, local hospital, and business leaders all pledged their support for the project.
With some of the most talented experts in the country, we developed a policy bundle to improve the walkability and bikeability of Albert Lea and slowly transform the city’s street designs from car-friendly to people-friendly. We put together a school program that favored healthy foods over junk foods. We persuaded restaurants and grocery stores to make healthy foods easier to find and more enticing to eat. We introduced a Blue Zones Pledge for individuals that eventually enrolled 25 percent of the city’s adult population into volunteering and taking workshops on how to pursue their sense of purpose. Finally, we developed a process to help like-minded people get together in walking groups—not only to get them out moving but mostly to build new friendships. We knew that if we could organize friends around healthy behaviors, those behaviors were more likely to stick.
The first Blue Zones Project ran for about 18 months. “The results were remarkable,” Harvard’s Dr. Walter Willett told Newsweek magazine. As data gathered by Gallup showed, we raised the life expectancy of the average citizen by three years and shaved about 30 percent off the city’s year-over-year healthcare bill. The project worked not because we tried to change 18,000 people’s minds. We changed their surroundings.
Since then, we’ve brought the Blue Zones Project model to 72 cities across the country, from Fort Worth, Texas, to Naples, Florida, as well as to the entire states of Iowa and Hawaii. We’re changing things for the better—one community at a time.
Nearly 20 years after I first landed in Sardinia with a backpack and a National Geographic assignment, I returned to all the blue zones to produce a four-part series for Netflix. Like everywhere else in the world, the blue zones have changed—mostly because of modernization and the devastating impact of American food culture. But a bevy of scientists continue to study them. Dr. Luis Rosero-Bixby has been tracking the health in the Nicoya Peninsula. Fraser continues to mine the decades-long Adventist Health Studies for new dietary guidelines. Suzuki and the Willcoxes continue to monitor Okinawa’s centenarians. Pes, who I believe is the world’s greatest longevity expert, is still at work in the mountain villages of Sardinia, where strong traditions and remote locations continue to preserve the factors that make them extraordinary. And in Ikaria, Romain Legrand, a researcher from Dijon University Hospital, published a survey of people over age 85 that confirms the importance of socializing, taking naps, swimming, gardening, and more.
Despite traveling with a production crew of some 20 people for the Netflix series, I occasionally had time during my journeys to reflect on my many experiences in the blue zones. I recalled nostalgically the 30-some trips I’ve taken over the years, the experts who’ve helped me along the way, and the many centenarians I’ve met—almost all of whom are gone now. I wrote almost 100 pages of notes during the four months of filming and in the process realized that I had gleaned more insights about the blue zones. Those notes have inspired The Blue Zones Secrets for Living Longer.
Late one night [during Netflix filming], jet-lagged and wired-tired, I wrote the following in my journal: Though we in the United States live in the most prosperous country in the history of the world, we’re more overweight, divided, and unhealthy than ever. Life expectancy has dropped every year for the past four years, as has overall happiness. So, if more prosperity doesn’t seem to be working for us, what else could?
Excerpt adapted from The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earthby Dan Buettner, a beautifully illustrated and informative guide to the places on Earth where people live the longest—including lessons learned, top longevity foods, and the behaviors to help you live to 100—plus a surprising new blue zones longevity hotspot.
The study from the American Cancer Society followed 140,000 older adults and reported that those who walked six hours per week had a lower risk of dying from cardiovascular disease, respiratory disease, and cancer than those who were not active, but that walking even as little as two hours per week could begin to reduce the risk of disease and help you live a longer, healthier life.
“Our bodies were designed to move,” said Dr. David Agus, Professor of Medicine and Engineering at the University of Southern California.
The world’s longest-lived people don’t pump iron, run marathons, or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it. They grow gardens and don’t have mechanical conveniences for house and yard work. They have jobs that require them to move or get up frequently. And they walk every single day. Almost everywhere.
In Amish communities in North America, one study showed that the average woman logged 14,000 steps per day and the average man logged 18,000 steps per day, and both genders averaged about 10,000 on their day of rest. These Amish communities also had the lowest rates of obesity of any community in North America. This study eventually hit the media and began the movement to reach at least 10,000 steps per day.
Walking benefits:
Activates lymphatic system
Eliminates toxins
Fights infection
Strengthens immunity
Your environment greatly impacts your activity level, but there are ways to nudge yourself to move more if you do not live in a walkable community:
Take several small walks.
Take your dog out for a short morning jaunt around the block. Walk instead of drive to pick up workday lunches. Step outside after dinner with your family. Research shows it is better for you to break up your movement throughout the day than to work out for 30-40 minutes in the gym and sit all day.
Walk to the grocery store.
If your location safely allows you to, walk to the grocery store. Though you may not be able to purchase a week’s worth of groceries in a single trip, you can buy the freshest ingredients and return again later in the week.
Park in a spot furthest from the building.
If you work in the suburbs, in a mall, or a business park with very few parking options, just choose to park far away from the entrance to add a few more steps to your day.
Walk 5 minutes each hour.
Get up out of your desk and take a round of the office. Fill up your water bottle. Get outside to maximize benefits, if possible.
Take one long walk of 30-40 minutes.
Recruit a friend (or your moai!) to take a post-work walk. Forty minutes will fly by before you even realize how far you’ve gone.
An excerpt from an article on diets and the human immune system – Both most recently becoming important in our medical culture since the onset of /or prevention of Covid- 19.
Investigators recruited 20 individuals for the study, which included both men and women, individuals of different ethnicity and body size based on BMI calculationTrusted Source. During the first two weeks, the participants would eat only one type of diet, either vegan or ketogenic, and then switch to the other diet for an additional two weeks.
Both diets included non-starchy vegetables and minimum amounts of highly processed food.
However, that is about where the similarities ended.
A vegan diet is entirely plant-based, excluding all animal products, including meat, fish, milk, and eggs. It includes staples like legumes, rice, root vegetables, whole grains, soy products, fruits, and vegetables On the other hand, the ketogenic or “keto” diet, as it is popularly known, embraces meat and fat, generally derived from animal products.
The difference in the diets also extended to more than the makeup of specific foods.
Those on the vegan diet got the majority of their calories from carbohydrates and almost none from fat — 75% carbs and 10% fat. While the ketogenic was the complete opposite, deriving 75% of calories from fat and 10% from carbohydrates.
Although in both diets participants were able to eat freely, those on the vegan diet tended to eat fewer calories overall.
During the study, researchers collected and analyzed samples, including urine, blood, and stool, to look for biological changes caused by the diets. The samples were investigated using advanced fields of study, including:
Proteomics: the study of proteins and their cellular activities
Metabolomics: the study of metabolites and molecules resulting from metabolic functioning
Diet is known to affect the microbiome, which results in downstream effects on the immune system and disease risk. The significance of the NIH’s finding is that it helps to shine some light on the complex relationship between diet, microbiome, and immunity.
Despite knowing that diet affects the microbiome and that the microbiome affects immunity, the direct mechanisms between diet and immunity still aren’t clear.
“Microbiomes are organisms (bacteria, viruses, fungi, parasites) present throughout our body, with the largest composition in the GI tract (small and large intestines)…The co-existence of these microorganisms in the body helps produce immunity by exposing, conditioning, and training the body to numerous organisms since birth,” said Dr. Roopa NaikTrusted Source, MD, who spoke with Healthline about the study and has previously published on the impactTrusted Source of vegan diets on health.
Dr. Akiko Iwasaki, PhD, a Professor of Immunobiology at Yale School of Medicine, told Healthline that the NIH research indicates, “We’re coming full circle in terms of trying to understand how diet can impact immunity. It seems that both types of diets are able to help the host cope with viral infection.”
Healthline. Eating Vegan, Keto Diets May Help Improve Your Immune System in 2 weeks. Feb.2, 2024
FOOD, FACTS and FADS 