450, 111 adults in the European Prospective Investigation were recruited from 1992 to 1999 from 10 different European countries and the United Kingdom.
Results showed that people who consumed just 10% more ultra-processed foods than others in the study had a:
23% higher risk of head and neck cancers and a 24% increases risk of esophageal cancer.
Ultra processed foods include sodas, instant soups, cookies, ice cream, cereal bars and other foods that you might normally use in a regular kitchen. As of 2019, ultra processed food made up about 71% of the food supply in the U.S. A rule: If it comes in a box or package (ready-made), it is most likely to be an example of an ultra processed food. Some are for convenience; use them in moderation. GOO
Other studies have shown that:
Men who consume ultra processed foods have a higher risk of colorectal cancer, heart disease and early death.
For every 10% increase in ultra processed food, there is a 2% increase in developing any kind of cancer and a 19% increased risk of ovarian cancer. Consuming more ultra-processed foods is connected to depression in women. Consuming about 20% of daily calories in ultraprocessed foods is linked to 28% increased risk of dementia. Time to clean the pantry????
Eating the right oils can help you avoid some major chronic diseases. Opinion has changed often on these oils – however they still play major roles in heart disease and inflammation.
A problem with the Westernized diet is often due to an imbalance in our fat intake. We have been oversold on both the “dangers” of saturated fat as well as on the alleged goodness of polyunsaturated fats. What about coconut oil? The true picture is more complex. The latest guidelines still limits saturated fat while others contend that “all saturated fat is not bad for you. One thing to keep in mind is: The balance between the omega 6s and the omega 3s are both essential to human health; However, the 6’s are considered inflammatory while the 3 s are anti-inflammatory. We use fats and oils in cooking – so it becomes important to know a few hints on how to use them.
Thus: Our Oil /Fat Guide At A Glance
Some saturated fat is good for us.
Omega-3s are very, very good for us.
Monounsaturated fats are good for us. They have one double bond and usually considered “heart healthy” or neutral in their effects.
Omega-6s are good for us if balanced with the 3’s.( if not processed and refined to death.) Corn oil is a common one.
Reused (reheated) vegetable oils are really, really bad. When used repeatedly as the oil for deep fried foods, they are really, really, bad. So, limit the deep fried.
Trans fats are “metabolic”s poison. The acceptable level in the diet is zero. Read the product’s Nutrition Facts label.
Extra virgin (EVOO) olive oil is in a class by itself, although a plant oil. It contains a lot of compounds called phenols which are antioxidants. Translation: The stuff is really good for you and is a major component of the Mediterranean Diet (a favored way to spend the rest of your diet choices.)
Telomere length (TL) is a predictive biomarker of premature aging. Telomere shortening has been linked to age-related diseases and noncommunicable diseases (NCD), and may reflect the effects of behavioral, psychosocial and environmental factors on health status. Telomere attrition can be affected by lifestyle factors such as diet and physical activity. The search of studies included in this review was conducted on PubMed Central database. A majority of studies are cross-sectional, as there is a clear lack of prospective studies to evaluate the individual effect of dietary components, dietary patterns, and physical activity on TL in the long term. The current literature suggests that high adherence to Mediterranean diet (MD), with consumption of antioxidants, fiber and vegetables, as well as seeds and walnuts, is associated with longer TL. The dietary components of a healthy diet, such as carotenoids, vitamins A, C, D, E, polyphenols, fiber, and omega-3 fatty acids could help maintain TL. In contrast, a high consumption of sugary beverages, processed meat, and proinflammatory diets is associated with telomere shortening. In a majority of studies TL is positively associated with moderate physical activity. The predominant mechanisms through which a healthy diet and moderate physical exercise could mitigate telomere attrition include decreasing oxidative stress and inflammation. We shall not discuss the associations of possible risk or protective factors in terms of causality since the majority of studies are cross-sectional and randomized controlled trials are limited; accordingly, some results are inconclusive. For future research, we suggest evaluating the individual effects of dietary components, dietary patterns and physical activity, considering repeated measurements and exercise intensity, on TL. It is also advisable to include biomarkers of oxidative stress and inflammation proteins, and to measure telomerase activity.
Keywords: Longitud de los telómeros. Dieta. Actividad física..
Although life span has not changed, life expectancy has increased dramatically over the past century,
With rare exceptions, life expectancy has been on the rise in the U.S. It was 47 years in 1900, 68 years in 1950, and by 2019 it had risen to nearly 79 years. But it fell to 77 in 2020 and dropped further to just over 76 in 2021. (can you think Covid?) Harvard Health.
The causes of aging are still a mystery.Most likely, aging results from an interaction of genetic and the changes listed in the table below: The science of epigenetics also can offer lifestyle factors to further influence the changes that normally occur with “normal aging”.
Aging occurs due when: Errors occur in copying the genetic blueprint (DNA) Connective tissue stiffens. Parallel muscle proteins cross link. Electron – seeking compounds (free radicals) damage cell. Hormone functions change. Blood glucose attaches to various blood and body proteins. Occurs in poorly controllled diabetes The immune system loses some efficiency and fails to recognize foreign substances. Autoimmunity develops. Immune function cells destroy “self”. Death is programmed into the cell, e.g. each cell can only divide about 50 times; after that the cell dies and succumbs. Excess energy intake speeds body breakdown and may even cause premature death. In research, underfed animals live longer by calorie restriction. Diet can slow down some of these processes?
Source: Gordon M. Wardlaw. Contemporary Nutrition: Issues and Insights. Page 518-520. Edited for Food, Facts and Fads by: Sally J. Feltner, MS, PhD
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),
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:
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 