Podcasts about stop hypertension

How to lose belly fat? How to lose weight fast without exercises? Doctors say that this diet is the most effective way to improve your overall condition. According to the National Institute of Health, it scored a 3.3 out of 5 in the “Weight Loss Effectiveness” category and 4.5 out of 5 in “Health Usefulness”. Out of 40 diets evaluated, it was chosen number one! So who is this all-star? It's something called the DASH diet. The DASH diet is an easy, safe, and useful plan that can help you feel better and get rid of excess weight. You can lose weight gradually, no starving or yo-yo dieting. It won't shock or stress your body out. DASH stands for Dietary Approaches to Stop Hypertension. It's a diet developed specifically to reduce blood pressure in those with hypertension. But scientists understood later on that this diet resolves tons of other health issues. It reduces cholesterol, prevents stroke and heart failure, and brings the weight down to a healthy level, even for those with obesity. Plus, it's considered the best diet to prevent diabetes. Besides controlling blood pressure, people following it managed to improve insulin resistance. TIMESTAMPS What's it all about? 1:23 A few general rules to lose weight 2:15 What you can eat to lose fat 3:37 What food you should avoid for losing weight 5:13 How to plan your diet 5:44 Weight loss benefits 6:18 Is it easy to follow the DASH eating plan? 7:17 SUMMARY The DASH diet wasn't originally designed for weight loss, but there have been some studies proving that this eating plan can help people get rid of unwanted pounds. The DASH diet balances all the necessary nutrients and minerals, like calcium, potassium, protein, and fiber, that are responsible for brain and overall organ function. It improves the condition of your hair and skin as well. What's convenient about this diet is that you don't have to calculate and monitor each nutrient: you just need to reduce your salt intake and eat certain recommended foods, for instance, fruits, vegetables, grains, protein-rich foods, and dairy products. Compared to trendy crash diets, DASH is different. This is a complete lifestyle change. It's for people who need to take care of their eating habits throughout their lives. There's no cutting out or starving involved. You can have all sorts of tasty dishes. Have you ever tried the DASH diet? If so, how did you like it? Tell us in the comments below. Subscribe to Bright Side : https://goo.gl/rQTJZz ---------------------------------------------------------------------------------------- Our Social Media: Facebook:   / brightside   Instagram:   / brightgram   SMART Youtube: https://goo.gl/JTfP6L 5-Minute Crafts Youtube: https://www.goo.gl/8JVmuC Have you ever seen a talking slime? Here he is – Slick Slime Sam: https://goo.gl/zarVZo ---------------------------------------------------------------------------------------- For more videos and articles visit: http://www.brightside.me/ Learn more about your ad choices. Visit megaphone.fm/adchoices

At the most basic level, nutrition is about eating a regular, balanced diet. Good nutrition helps fuel your body. The foods you eat supply the nutrients your body needs to maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system. Proper nutrition also helps protect you from illness and disease, such as heart disease, diabetes, cancer, and osteoporosis. For optimal health, science supports following a plant-based diet like the Mediterranean-DASH (Dietary Approaches to Stop Hypertension) diet or MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet. Plant-based diets have been shown to have various health benefits and are linked with a lower risk of heart disease, cancer, and other chronic illnesses. As a general rule, these diets tend to recommend: Eating plenty of vegetables, fruits, and whole grains Choosing fat-free or low fat dairy products, fish, poultry, beans, nuts and vegetable oils Limiting saturated and trans fat intake, such as fatty meats and full-fat dairy products Limiting drinks and foods that contain added sugars Restricting sodium intake while increasing consumption of potassium, magnesium and calcium Following a healthy diet has many benefits, including building strong bones, protecting your heart, preventing disease, and boosting your mood. A healthy diet typically includes nutrient-dense goods from all of the major food groups including lean proteins, whole grains, healthy fats, and fruits and vegetables of many colors. Healthy eating habits also include replacing foods that contain trans fats, added salt, and sugar with more nutritious options. Rebecca Polmateer, Program Director, Cornell Cooperative Extension of Columbia and Greene Counties, rejoins the Nature Calls: Conversations from the Hudson Valley podcast to talk about good nutrition and the programs and resources that are available to help residents eat healthy. Listen as she describes how to find the most nutritious foods starting with fresh local produce, frozen vegetables, fresh produce from more distant locations, followed by canned foods. Whole foods are always better than packaged/processed ones. ‘Superfoods' (e.g. blueberries, quinoa, etc.) tend to be packed with more vitamins. Lean meats are also preferable. She also talks about the importance of food labels on packaged foods. There are multiple governmental programs that can help ensure your family gets good nutrition. The Supplemental Nutrition Assistance Program (SNAP) issues electronic benefits that can be used like cash to purchase food. SNAP helps low-income working people, senior citizens, the disabled and others feed their families. New York State also offers a special supplemental nutrition program for Women, Infants and Children (WIC) which offers nutrition education, breastfeeding support referrals, nutritious foods. We're wishing you more thoughtful and healthy diets in the future! Hosts: Tim Kennelty and Jean Thomas Guest: Rebecca Polmateer Photo by: MyPlate Graphics | MyPlate Production Support: Linda Aydlett, Deven Connelly, Teresa Golden, Xandra Powers, Annie Scibienski Resources

Welcome to the BEST OF Guests Series, where I give you some of my most popular guest interviews from past episodes! In this episode I talk with Amy Myrdal Miller- a farmer's daughter from North Dakota, an award-winning dietitian and the president of Farmer's Daughter Consulting. Amy is the co-author of the award-winning cookbook Cooking à la Heart: 500 Easy and Delicious Recipes to Help Make Every Meal Heart Healthy. Her personal, home-cooked recipes follow the science of the Mediterranean, DASH (Dietary Approaches to Stop Hypertension), and MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diets. Amy and I talk a lot about the recipes in her cookbook, how to make healthier choices while cooking, and tips for getting into cooking more at home! Reach out to Amy: https://www.linkedin.com/in/amymyrdalmiller/ Connect with me: Recipes, holistic living, healthy swaps & more, visit www.breadtherapymama.com Follow my fit to farm homesteading journey on instagram, www.instagram.com/thisismirandalee Sourdough Starter Kits: https://www.etsy.com/shop/BreadTherapyMama

    Relebogile Mabotja speaks to Chef Eli Azoura the Vitality Healthy Food Studio Executive Sous Chef and Dr Mosima Mabunda the Discovery Vitality Head of Wellness about Hypertension Day and using the DASH dietary approach to combat hypertension. See omnystudio.com/listener for privacy information.

SHOW NOTES: Save the Brain: Lifestyle Medicine and Dementia Prevention In this episode of 'Healthy Looks Great On You,' Dr. Vickie Petz Kasper delves into the critical issue of dementia, a condition affecting millions worldwide. She emphasizes the importance of early detection and lifestyle changes in preventing and managing dementia, including Alzheimer's disease. Dr. Petz Kasper, drawing from her transformation through lifestyle medicine, shares the potential of exercise, restorative sleep, and dietary modifications like the MIND diet in preventing up to 40% of dementia cases. She highlights the dire need for social awareness around dementia, which currently impacts over six million Americans, with rates doubling over the past 20 years. The episode also dismantles misconceptions surrounding dementia, informs on recognizing early symptoms, and underlines the significance of modifications like hearing aids and engaging in regular physical activity. Moreover, it offers a deep dive into the evidence-supported MIND and Mediterranean diets and their role in neurodegenerative delay, alongside strategies for stress management, enhancing sleep quality, and fostering social connections to bolster brain health. 00:00 The Shocking Truth About Dementia Prevention 00:38 Welcome to Healthy Looks Great On You! 01:29 Understanding Dementia: More Than Just Memory Loss 03:24 Breaking the Stigma: It's Time to Talk About Dementia 07:04 The Science Behind Dementia: Types and Causes 14:59 Lifestyle Changes: The Key to Preventing Dementia 15:17 The MIND Diet: Your Brain's Best Friend 22:49 Exercise and Other Pillars of a Healthy Brain 25:56 The Don'ts: Avoiding Risk Factors for Dementia 28:02 Final Thoughts and Caregiver Support RESOURCES (may contain affiliate links) Previous episodes on high blood pressure, cutting out tobacco and alcohol, stress management and more can be found HERE To download card, MIND diet and MIND diet checklist, subscribe to emails HERE. You'll get weekly emails, plus 7-Day Prescription for Change. Next week's podcast episode is for caregivers and will include all downloads.  How Not to Die by Michael Gregor How Not to Die Cookbook  How Not to Diet by Michael Gregor Smoothie Blender Black Bean Brownie Recipe TRANSCRIPT: Did you know that lifestyle modifications such as exercise and restorative sleep and controlling blood pressure can prevent up to 40 percent of dementia cases in the world? Dementia is one of the most dreaded diagnoses, along with cancer. And just think, breast cancer and prostate cancer can be treated if caught early. But listen, it is just as important to treat and prevent dementia. Save your brain! Now is the time to make changes that may prevent the development of this terrible disease., , You're listening to Healthy Looks Great On You, a lifestyle medicine podcast. I'm your host, Dr. Vickie Petz Kasper. For two decades, I practiced as a board certified obstetrician gynecologist, navigating the intricate world of women's health. But life took an unexpected turn when my own health faltered. Emerging on the other side, I discovered the transformative power of lifestyle medicine. Now, I'm on a mission to share its incredible benefits with you, so buckle up because we are embarking on a journey to our very own mini medical school, where you'll learn how lifestyle medicine can help prevent, treat, and sometimes even reverse disease. This is episode 112, Save the Brain. When someone is diagnosed with dementia, it doesn't just affect the patient, but the caregivers and the entire family as well. It's likely you know someone with dementia because 1 in 3 seniors has been diagnosed with this. And when people think of dementia, they think about memory loss. But it's really much more than that.  It's also fatal resulting in the death of more people than breast and prostate cancer combined. In fact, it's the seventh leading cause of death in the United States. And do you think it seems like more and more people have dementia? Well, it's true. Over the last 20 years, deaths from dementia have doubled. By contrast, death from heart disease, which by the way is still the number one killer, have decreased over that same period of time. If you or a loved one is experiencing symptoms of dementia, don't feel alone. Right now, more than six million Americans have been diagnosed with dementia. And the numbers are rising sharply. About 33 percent of people over the age of 85 have some form of dementia. It's not part of the normal aging process and it doesn't affect everyone, but it is more common. Back in the old days, people said, they're just getting senile, but now we know so much more. 10 percent of the people over the age of 65 have symptoms of cognitive decline. Progress is slow and affects different people differently. Most people with dementia over the age of 65 live 4 to 8 years, but others live as long as 20. Typically, older people are affected, but not always. There are rare cases of early onset dementia that occur in midlife, which is particularly tragic, isn't it? But, people often don't seek treatment. Why do you think that is? Well, for one thing, there's a weird stigma associated with dementia. I mean, like, if your heart is failing, you'd tell your friends, right? But if your brain is failing, somehow that's embarrassing. But dementia is literally brain failure. Second, there's a misconception that nothing can be done. Ready for some good news? There is. While dementia cannot be cured, it is possible to slow progression. And prevention is also possible. And obviously, most important. How do you know if you're experiencing symptoms of dementia versus just being forgetful? Which can happen for a variety of reasons. Memory loss is a hallmark sign of dementia, but it's so much more. It's things like poor judgment. And this one is really dangerous, especially if people continue to drive. It can be dangerous in other situations as well. And I may or may not have a story about fireworks, catching a field on fire, and the fire department coming and, um, we really weren't sure who to blame, but we won't talk about that. Another symptom is confusion. People may think they're somewhere that they aren't. Or they may call people or their pets by the wrong name. And they may have trouble finding the word they need. Along with trouble writing. and understanding what they read. They may wander or get lost and have difficulty handling their finances, paying the bills and keeping up and writing checks. I mean, that's hard for everyone, but it can be so much worse if you're experiencing cognitive decline. Some people repeat the same question over and over. They may say, “When is my hair appointment?” And then five minutes later, “When is my hair appointment?” Sometimes they'll use unusual words to refer to familiar objects. Another key feature, which has only recently been brought to the forefront, is slowing down. People who used to walk really fast, suddenly walk slower. People who used to eat very fast, eat slower. And everyday tasks, like getting ready in the morning, take forever. Also, there can be a loss of interest in normal, everyday stuff. A change in appearance because the person may quit caring so much about their hygiene. For instance, someone who was meticulous about their hair suddenly quits brushing it. There can be hallucinations, delusions, or paranoia. A common one is, they took my money. And then they tell their friends and at first their friends don't notice that they're having problems and so they believe that someone took their money. Another thing is not caring about other people's feelings. They might say, “Look at that woman, she's ugly and her baby looks just like her.” That can be really embarrassing for the family members.  One thing that can help is to get little business cards that say, “Thank you for your patience. The person I am with has dementia.” I created a little template and I put a link in the show notes for you. Another thing that can happen is impulsiveness and this can be worse than a teenager. They may have trouble controlling their emotions and may experience a personality change. Someone who is usually really sweet may become mean and vice versa. They may have problems with balance or movement and this can be really dangerous because it can make them more likely to fall. And a lot of times the symptoms are not noticed by the person who has the cognitive decline but by their friends and family members. But nobody wants to talk about it. And that's unfortunate because this disease has a huge impact and it needs attention. Before I give you some good news about what can be done to prevent dementia or possibly even slow progression, we need to review some science. You didn't think you were getting out of mini medical school today, did you? First of all, what causes dementia? Well, that depends on the type. There are several different types of dementia, and the most common and most familiar is Alzheimer's. Now, pay attention closely. It's not Alzheimer's. It's AllTimer's. Well, that's a weirdly spelled word, isn't it? Turns out, it's somebody's name. A German man, to be exact. Alois Alzheimer was a psychiatrist who first described the disease in 1905. Good job. Think I would hate having my name associated with such a terrible disease. So if you insist on saying All Timers, I'll forgive you. Maybe. Not all dementia is Alzheimer's, but Alzheimer's is always dementia. Did I just hear you say, huh? Let me explain. Think of it this way. A poodle is a type of dog. And while all poodles are dogs, not all dogs are poodles. Got it? Alzheimer's is a type of dementia, but You're welcome. But not all dementia is Alzheimer's, there are other types. So what are the other types of dogs besides poodles? Well there are German Shepherds, Beagles, Dachshunds, oh wait, never mind, we were talking about types of dementia. But I hope that analogy helps you remember that not all dementia is Alzheimer's. Alzheimer's is a type of dementia. The others are things like frontotemporal dementia. Now that may sound familiar because of Bruce Willis, you know, the actor from Miami Vice who starred in the action packed Die Hard movies? His family announced that he had Frontotemporal Dementia. There's also Lewy Body Dementia that looks similar to Parkinson's Disease with shuffling, tremors, and hallucinations. It can be particularly devastating and it's rumored that that's what Robin Williams had. Vascular dementia is caused by disease in the blood vessels, like little mini strokes. And then there's mixed, where dementia is attributed to multiple causes. How do you determine which type of dementia is present? Well, it's not that easy. Lewy bodies are really specific, and they're a clump of protein that is found inside the brains of people with this type of dementia. The problem is, you can't see them, except on autopsy. And since it's related to Parkinson's There are clues to the diagnosis, like the inability to draw a clock face. This is a fascinating thing. Certain parts of the brain are responsible for certain cognitive tasks. So there are neurologic tests that can help your doctor make the right diagnosis. It starts with a complete medical history and physical exam, and there are specific memory and psychological tests that evaluate certain areas of the brain.  Some of these can take hours to complete, and that's exhausting. So a lot of people don't want to pursue it. But the doctor should check your reflexes, watch you walk, check for balance and sensation. Didn't you always wonder what that tuning fork was for? It's to see if the patient can feel vibration. And patients are sometimes diagnosed with depression. There are also mental performance tests that check memory and thinking skills. Imaging studies like MRI may be helpful, but they're not usually conclusive. The definitive way to check for Alzheimer's is a spinal tap because there are amyloid proteins in the cerebrospinous fluid. Now I know that sounds awful, but it's really not that bad. If you had an epidural when you had a baby, that's a much bigger needle than the one used for a spinal tap. Another symptom that some people have is confabulation. That's a really big word that means making up stories. But the tricky part is that some people are really good storytellers.  So good storytellers who get dementia may be able to tell fantastic stories. The trick is to know when they're telling the truth or not. At first, with dementia, the symptoms often wax and wane. And it's super easy to attribute it to something else. So, why do the symptoms come and go? Well, think of it like tangles in your hair. The neurons in your brain get tangles in them sometimes. Other times, thinking may be clear. Don't you wish we could just spray some no more tangles on the brain? Although, I'm not really sure that stuff worked well anyway. I remember it still hurting when my mom brushed my hair when I was little now, for people on Medicare, the annual wellness visit requires an assessment of cognitive function. And it can be very brief and simple. There are several different questions to choose from. So that may explain why sometimes your doctor is asking you weird questions. So, what's the point? Well, it's to identify people with cognitive decline in the earliest stages so that interventions can be made. And guess what the most effective interventions are? I hope you guessed lifestyle changes. There are medications that slow progression and there are some promising treatments on the horizon too. We'll talk about both later, but first just a little more terminology. MCI stands for mild cognitive impairment. And this is usually the first thing noticed by the patient, family, or friends. Don't panic, but this is stuff like losing your keys or your cell phone. Now, don't talk to my husband about how many times I lose my cell phone. But it's also forgetting important events or appointments, trouble coming up with words and forgetting names. Another thing is a loss of the sense of smell can happen with early disease. And of course that's become a lot more complicated in the era of COVID. But the key time for intervention is early disease or mild cognitive impairment. Oh wait, there's one thing even better, and that's prevention. Whether you are trying to arrest or slow progression or minimize your own risk, the treatment is the same. I promise we'll talk about that soon, but let's discuss who is at risk first. Women are at greater risk. Two thirds of people in the United States with Alzheimer's are women. For women at age 45, the lifetime risk is 1 in 5. And for men, it's 1 in 10. And not only are women at greater risk for developing the disease, they carry 70 percent of the caregiver burden. Older African Americans are at greater risk than older whites, and older Hispanics have a 1. 5 percent increase in rates of dementia compared to older whites. We often talk about modifiable risk factors versus non modifiable risk factors. Those are the ones you can't control, like your gender, ethnicity, or genetics. When we see a parent or a grandparent experience dementia, it feels like looking in a mirror at our own fate. But it doesn't have to be that way. Lifestyle interventions for prevention should begin as early as possible, even in childhood. In other words, if you're concerned about your family history, then make changes together with your whole family. Let's talk about modifiable risk. First of all, the number one preventable contributing factor to the development of dementia is wait for it. Hearing loss. Did you hear that? Now, you can't help it if you can't hear well, but by golly, you can get some hearing aids. I've had them for about six years and my hearing isn't terrible, but I don't want that part of my brain that processes hearing loss - the spoken language to start shrinking. So I wear them. Well, I wear them most of the time. All right. Now let's talk about lifestyle modifications. Whew, finally, right? All six pillars of lifestyle medicine are important in preventing cognitive decline. Diet, stress management, exercise, social connectedness, minimizing harmful substances, and restorative sleep. First, let's talk about diet. Hmm, you probably knew that was coming. There is some evidence that the MIND, M- I -N -D, diet may prevent dementia and even slow its progress, especially in early stages. This has been headline News in Forbes and U. S. News World Report. It was developed in 2015 by a nutritional epidemiologist named Martha Claire Morris and her team. Geez, I don't even know any nutritional epidemiologists. But anyway, MIND stands for Mediterranean DASH Intervention for Neurodegenerative Delay. Whew, that was a mouthful. Let's try that again. MIND stands for Mediterranean DASH Intervention for Neurodegenerative Delay. That's a mouthful. Basically, what she did was combine two well-known diets, the Mediterranean diet and the DASH diet. If you listen to my podcast on hypertension, you know the DASH diet stands for Dietary Approaches to Stop Hypertension, and it focuses on lowering salt in the diet. I'll put a link to that in the show notes. The MIND diet is similar to Mediterranean with less emphasis on fish and fruit with the exception of berries. If you remember one thing today, remember berries. Now, let's go over the specific recommendations of the MIND diet. And don't worry about taking notes because I've put a downloadable printout in the show notes along with a smoothie recipe that helps you knock out some of these things all at once. But here's the weekly dose. Six servings of green leafy vegetables every week. You know, Popeye never had any cognitive decline. Uh, maybe that's a terrible example, but hopefully it helps you remember. Spinach, kale, arugula, collard greens. Swiss chard, turnip greens are rich in folate, lutein, vitamin E, beta carotene, and other nutrients that protect cognition, especially as people get older. You need at least one other serving of vegetables that aren't starchy, so not potatoes. Think more broccoli, squash, asparagus, beets, bell peppers, cabbage, carrots, eggplant, and okra. Also, five servings of nuts, or more, weekly, and I think just make it simple and eat a handful every day. Almonds, Brazil nuts, cashews, pecans, pistachios, or walnuts. Nuts are good for the brain. And, they're a rich source of vitamin E, B vitamins, healthy fats, as well as minerals such as magnesium, potassium, and calcium. Now, I mentioned before, berries are important. Eat at least two servings a week? But I say more. Put some blueberries or raspberries on your oatmeal or eat strawberries for dessert. Berries are great for making smoothies and you can drink all those antioxidants which are not only good for your brain but your body too. For Valentine's Day this year, I served Nice Cream. It's a recipe I got out of the How Not to Die cookbook. I'll put a link for that in the show notes too. You need a minimum of four servings a week of beans. I know that's a lot, but they're so, so good for you. Lots of protein in a great source of fiber too, so you feel full and there's such variety. You can incorporate beans in creative ways like chickpeas in hummus or pinto bean dip. White beans, make a good salad mixed with cucumbers and olive oil and vinagerette. Kidney beans go great in soups, and if you've never made lentils, look up some recipes. They're easy, versatile, and delicious. Black beans make a great meat substitute, and you can even make brownies with them. And don't knock it unless you've tried it. They're really yummy. I'll put a link in the show notes. When cooking, always use olive oil instead of canola, vegetable oil, or safflower oil. When it comes to whole grains, you need three servings a day. The other recommendations are for the week, but this one's daily and it's hard to eat whole grains because most breads and cereals are processed. So try quinoa, oatmeal, and brown rice. They're chocked full of vitamin B and vitamin E and a good source of fiber. I still think it's a challenge to get in three servings a day, but if you start your day with oatmeal, that works. You can add oatmeal to a smoothie by the way. At least one serving of fish each week is included on the MIND diet. Now these should be fish that are high in omega 3s. Typically those are your fattier type fishes like salmon and tuna. Chicken or turkey twice a week, and I hope it goes without saying that we're not talking about chicken nuggets and we are not talking about fried chicken. And originally they recommended one glass of red wine a day, but there's been some uncertainty about whether or not this is beneficial, and certainly limit it to one. Now, here's the what not to eat list. butter and margarine and gosh it kills me to even say that. You would not believe how much butter I like to cook with. Actually, I don't cook with it like I used to because the evidence is so good that diet can prevent dementia. I've cut back. The limit is however one tablespoon a day.  Now you may not be slathering it on your bread or toast, but think about sauces. And such as that. And here's a good substitute. If you want to smear something on a piece of bread, try a mushy avocado. It tastes delicious. And if butter was hard, the next one's even harder. Cheese. Ugh. Only one serving a week. Now, one thing I've done to help with this is swap it out for nutritional yeast. It has a cheesy taste and it's used in a lot of cheese free recipes to give it that flavor. Red meat on the MIND diet is recommended no more than three weekly servings. But we know it's not good for your blood pressure or heart and it increases the risk of cancer. So I would skip this one. Last on the limit this list is sweets and pastries. It says no more than four times a week, but personally I think that's generous. For me, I need to go pretty much all or none. Once I start with sweets, I want them more and more. So I'd say limit to a very small amount on very special occasions. And remember, you're going to have to define what is a special occasion. Do you think you could follow the MIND diet? How about a little more motivation? In one study of approximately a thousand older adults, there was a 53 percent lower risk of developing Alzheimer's in those who followed the MIND diet compared to those who didn't. 53 percent is impressive. The MIND diet has only been around for about 8 years, so there aren't as many studies on it as there are on the DASH and Mediterranean diets. But there was a really big study published in a British medical journal in March of 2023 that showed that the Mediterranean diet reduced the risk of developing dementia by 25%. And that's even in people who were genetically predisposed. And when I say big study, there were 60, 000 seniors in this one. That's powerful data. And there are other benefits to following either of these diets too, such as prevention of heart disease, diabetes and cancer as well as lower blood pressure and improved digestive health. If that's not convincing enough, then you should know that whole foods and those with high fiber also help you lose weight. Alright, maybe we can do without the cheese and butter, right? Now that we've talked about diet, let's move on to an equally important pillar of lifestyle medicine. Exercise. It is well known that physically active bodies have sharper minds. We need 30 to 60 minutes of activity per day, but any amount reduces your risk and it's dose dependent. A Harvard study showed that even light activity such as running errands or getting up and cleaning the house is a lot better than doing nothing. A lot better. According to an article published in the Journal of Neurology in 2022, The reduction of risk from just getting up off the couch is 21%. But aim for 150 minutes of moderate to high intensity exercise each week because that's associated with a 35 percent reduction. This means you're exercising hard enough that it's hard to talk without being breathless. But again, every little bit helps, so just get started. And do something you like. Involve your kids or grandkids because the earlier you start, the better. Okay, now that you're motivated to eat healthy and get more exercise, you need to look at your sleeping patterns. I covered restorative sleep in one of my earlier podcasts. I'll just put a link to that in the show notes. And what about stress? Does that affect our risk for dementia? Well, here's something particular when it comes to the risk. Recurrent negative thoughts. And that's a hard habit to break. So listen. If the news or the social media has you all riled up, then it's time to unplug.  Complaining is another attitude that becomes routine. And you know what else? It is contagious. Be sure you don't get together with your friends and complain. Practice gratitude instead. It's the polar opposite. And you can't complain and be grateful at the same time. And think of this as a mental exercise to build a healthy brain. You can work on some positive psychology if you want, but for me, I like to focus on the Bible verse that says, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable. If there is anything excellent or worthy of praise, think about these things. I don't know about you, but I think nature is lovely. So get outside and enjoy the trees, the flowers, the mountains, or lakes. It is literally good for your brain. You might think about social connection being important in the prevention of dementia, but studies show that people who have engaging relationships with family and friends are less likely to experience cognitive decline. One study showed that the type of people who talk to the checker at the grocery store have a lower incidence. You know the type, right? Yes, that would be me. I actually had a great conversation with an elderly lady who scanned my groceries. Her name was Barbie, and she walks her dog every day for exercise. Tell her I said hello next time you go to the store. It'll be good for both of you. Now we've talked about the do's. Eat the MIND, diet, exercise moderately 150 minutes a week. Manage your stress. Make sure you have good sleep hygiene. And nurture your relationships with others. Now let's talk about the don'ts. We know that the use of tobacco and tobacco products is bad for the heart and lungs, but what about the brain? Well, duh. It worsens hypertension and vascular disease, which clearly aren't good for you. The World Health Organization estimated that 14 percent of dementia cases worldwide would be prevented with smoking cessation. That's the good news. If you quit, your risk diminish too. Listen, I know it's hard. If you need help, I put a few resources in the show notes. And I also have a link to the podcast that covered that now, let's wrap up with the association between alcohol use and dementia. Heavy drinking can increase the risk of developing dementia or, alcohol related brain disease. When I was a kid, I was told that alcohol damages your brain. And it turns out that's true. Alcohol can damage memory and speed up disease in the blood vessels in the brain.  There is even a specific form of dementia associated with heavy alcohol use over a long period of time. It's called ARBD, alcohol related brain damage. There was a large study in 2022 of nearly 37, 000 middle aged and older adults with no major health problems. Those who consumed more than three units of alcohol per day had less white and gray matter in their brain. In fact, it made their brains look three and a half years older. What's a unit of alcohol? Well, it's half a pint of beer or a small glass of wine. So the most prudent thing to do to protect your brain is to abstain altogether or at least limit your alcohol to no more than one drink a day. You know, drink a smoothie instead. Cheers to your health. If there's one change you can make on the do list, it's eat more berries. If there's one change you can make on the don't list, eliminate ultra processed foods. And in the end, say the serenity prayer, God help me to accept the things that I cannot change. To change the things that I can change, and the wisdom to know the difference.  I also think it's important for us to address caregivers. I have an upcoming episode on that. But for now, remember, the MIND Diet, stay active, both mentally and physically, and be social, because a healthy brain looks great on you. The information contained in this podcast is for educational purposes only and is not considered to be a substitute for medical advice. You should continue to follow up with your physician or healthcare provider and take medication as prescribed. Though the information in this podcast is evidence based, new research may develop and recommendations may change.

In this episode, our host, Dr. Ferghal Armstrong, and guest, Charmmy Cheng, the expert dietitian from The Dietitian's Kitchen, explore the intricacies of the DASH diet and the crucial role of sodium in our daily lives.Dr. Armstrong and Charmmy Cheng discuss the significance of sodium, its impacts on the body when consumed in excessive or insufficient amounts, and its association with conditions such as hypertension. They uncover the details of the DASH diet, which stands for Dietary Approaches to Stop Hypertension, and how it can aid in managing high blood pressure.The conversation delves into the specifics of the DASH diet, revealing the ideal food groups, recommended servings, and the challenges of limiting sodium intake, especially in Asian cuisine. They highlight the importance of reading food labels and provide valuable insights for implementing the DASH diet, including practical tips for meal planning and navigating through hidden sources of sodium in packaged and processed foods.Join us as we unravel the complexities of sodium, explore the intricacies of the DASH diet, and gain practical advice on managing sodium intake in our daily diets. Stay tuned for an enlightening discussion that could transform the way you approach your dietary choices.

"Without the input of the people in the community, I don't think we would be essentially where we are," says Ruth-Alma Turkson-Ocran, PhD. In this episode, Turkson-Ocran and Stephen Juraschek, PhD, of Beth Israel Deaconess Medical Center, discuss their research study entitled "Groceries for Black Residents of Boston to Stop Hypertension". The conversation focuses on how they've engaged the local community in their research as well as their work with Harvard Catalyst's Community Coalition for Equity in Research. Transcript: https://bit.ly/3MGe4g9

In this episode I talk with Amy Myrdal Miller- a farmer's daughter from North Dakota, an award-winning dietitian and the president of Farmer's Daughter Consulting. Amy is the co-author of the award-winning cookbook Cooking à la Heart: 500 Easy and Delicious Recipes to Help Make Every Meal Heart Healthy. Her personal, home-cooked recipes follow the science of the Mediterranean, DASH (Dietary Approaches to Stop Hypertension), and MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diets. Amy and I talk a lot about the recipes in her cookbook, how to make healthier choices while cooking, and tips for getting into cooking more at home! Reach out to Amy: https://www.linkedin.com/in/amymyrdalmiller/ Get your sourdough kit here: breadtherapymama.etsy.com Connect with me: Recipes, holistic living, healthy swaps & more, visit www.breadtherapymama.com Follow my fit to farm homesteading journey on instagram, www.instagram.com/thisismirandalee Join my Facebook community: https://www.facebook.com/groups/oldfashionednutrition

The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is a combination of two well-studied dietary approaches - the Mediterranean diet and DASH (Dietary Approach to Stop Hypertension) - with some modifications. Researchers found those who followed the MIND diet had a 53% reduced risk of developing Alzheimer's disease and those who moderately followed the diet had a 35% reduced risk.Methyl TetraHydroFolate Reductase (MTHFR) is a gene that produces an essential enzyme in the body. MTHFR plays a key role with regard to many aspects of physical and mental health.Humans contain two copies of each gene, one from the father and one from the mother, which are referred to as the alleles of a gene. One allele mutation, which occurs in 50% of the population makes it more likely that you will have migraine headaches or other low serotonin medical problems like:depressionirritable bowelfibromyalgiaHost Holly L. Thacker, MD discusses how to put the MIND Diet in action and how to treat MTHFR.Support the showDon't miss another episode, subscribe to our FREE Speaking of Women's Health Podcast!Do you have a women's health question that you want answered by Dr. Thacker? Send us a message on Instagram with your question and you might just hear it on the next Speaking of Women's Health Podcast episode. (And while you're there, follow us!)

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News Topic: Comparison of the DASH (Dietary Approaches to Stop Hypertension) diet and a higher-fat DASH diet on blood pressure and lipids and lipoproteins: a randomized controlled trial Show Notes:   Questions:  Downside of coffee Steve writes: What do you think about coffee? I hear a lot of talk on coffee. Mainly about sleep cycles and blocking adenosine. And then the usual worship of loving coffee. I have a stressful job and I find that giving up coffee does wonders for anger management, stress, burnout, and all around negative feelings. I do occasionally use it when I have a morning of zero motivation as I think it increases cortisol. I usually stick to gunpowder green tea, it doesn't take me to dark places. I wonder how many people have kept drinking 5 cups a day and then got on Lexapro or something like that without taking stock of the situation. Should there be more talk around the negative aspects of coffee on mental health?   Chron's Hi Robb & Nicki, I can't tell you how much I appreciate the work you have done over the years.  I'll jump to the punchline that last year (at the age of 54) I was diagnosed with Chron's.  The Chron's is under control with biologics infusion and I'm just trying to get back to health and fitness and I was wondering if you had nutrition recommendations in living with Chron's.  Are there resources you recommend? I live in Vancouver Canada, 55 years old (6ft, 215lbs) have been reasonably athletic in my life, playing football, hockey, lacrosse, boxing into my mid 20's and then got into running, then with young kids took a break from fitness and then got into road cycling, started playing lacrosse again and finally got into powerlifting 10 years ago.  I've been doing keto off and on since 2016 and bone broth fasting.  I've never been sick then the wheels fell off last year when I got sick and was diagnosed with Chron's.  The Chron's is under control with medication and I've resumed powerlifting and road cycling (I have a 100 mile bike race in July).  Apologies for the long message and thanks again for the years of great information you provide.  With kindest regards, Fred   Seed Oils Mae writes: Hi Robb and Nikki, I love your guys podcast-it's always the highlight of my week to listen. You both have such a balanced view on health issues I wanted to ask about seed oils. I know they are not good for us in large amounts (or am I wrong about that?) but what about small amounts here and there? Like if we go out to eat a couple times a month or have a few tortilla chips here and there? Is that still super damaging to health? I see so many health influencers talking about how bad seed oils are and how we shouldn't touch the things with a ten foot pole. Wondering your views on occasional seed oil ingestion?   Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don't. Click here to get your LMNT electrolytes

In this episode we are discussing a recent study on different dietary strategies.This study was published in the journal Annals of Family Medicine in May 2023 titled “Comparing Very Low Carbohydrate vs DASH Diets for Overweight or Obese Adults with Hypertension and Prediabetes or Type 2 Diabetes: A Randomized Trial”.  For many years now the DASH diet has been revered for its ability to help lower blood pressure.  DASH actually stands for the Dietary Approaches to Stop Hypertension - pretty compelling, right?  It has been shown to work in many studies.  However, that doesn't necessarily make it the best or only nutritional strategy.  For full show notes and information, click here. Did you know my practice is entirely virtual? You don't have to live near me to get help with fatigue, stubborn weight, hypertension, prediabetes or more?Schedule a free call Free Metabolic Mastery ManualFree Facebook Community

As much as I don't recommend a structured and restrictive diet, I promote one “diet” - the DASH Diet.    DASH (Dietary Approaches to Stop Hypertension) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.   While it was initially studied for helping blood pressure health (reducing hypertension), it is appropriate for anyone who wants a healthy eating pattern.    The DASH eating plan requires no special foods and provides daily and weekly nutritional goals.    Learn more about this eating plan and how it can help you.  Read: DASH To Your Health  Read: Powerful Potassium Listen: Real World Nutrition Episode 32 Powerful Potassium Read: High Blood Pressure Risk Factors Listen: Real World Nutrition Episode 33 High Blood Pressure Risk Factors Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook Learn more about the  Real World Nutrition Membership and get your name on the waitlist for the first notification when it opens. Schedule a free-30 minute introductory call today to learn how I can help you reach your health and wellness goals. Follow to get new episodes each week automatically.    Join the Real World Nutrition Facebook Group. Sign up for my weekly email newsletter.   Form for Show Ideas.   Social Links and More

No matter your motivations, it's never too late or too early to start focusing on your heart health, and taking steps now can make a big difference. Small changes, like following a healthier eating plan, can help you start down a path toward improved heart health. One step you can take is following the DASH eating plan, which is a flexible and balanced way of eating that stands for Dietary Approaches to Stop Hypertension and was developed by the National Heart, Lung, and Blood Institute. Requiring no special foods, DASH provides daily and weekly nutritional goals to help lower two...Article Link

In this landmark interview (the first ever recorded interview of Drs. Appel and Sacks together!) we discuss the origins of the DASH Diet. DASH means Dietary Approaches to Stop Hypertension. It's an eating plan, from before it was “low sodium” to variations with OmniHeart (comparing standard high carb DASH to reduced carb approaches emphasizing higher, largely plant based, proteins and monounsaturated fats) to OmniCarb (comparing two healthy versions of DASH: one low glycemic index and the other high glycemic index) to see what, if any impact, there would be in differing glycemic index in the most at risk subjects: those with insulin resistance. The answers to our questions may surprise you! And as always, Kathleen and I make sure that there are plenty of actionable nuggets to take away from each episode that will increase the odds of your adding not only years to your life, but life to your years!

As we inch closer to Christmas, Peter and Stuart take a look at how what we eat can impact our cardiovascular health.In this episode they discuss a number of different diets (such as DASH (Dietary Approaches to Stop Hypertension) and the Mediterranean diet), as well as individual foods. including whether butter or margarine is better for you when it comes to your heart health.They also delve into the world of supplements that are often suggested for heart health, such as fish oil, turmeric and red yeast rice.You can find the show notes for this episode here.We use Buzzsprout to bring you this podcast. From FREE training courses to set up your podcast, all the way through to podcast hosting and promotion, Buzzsprout is the only podcast partner you need! Click here for details. 

El plan de alimentación ideal para controlar los niveles de la tensión arterial es la dieta DASH, Dietary Approach to Stop Hypertension y es recomendado por la Asociación Americana del Corazón por contar con la evidencia científica que comprueba que disminuye la presión arterial, tanto en individuos con hipertensión arterial, como en personas sanas, reduciendo la mortalidad por enfermedad cardiovascular. Así que en este episodio queremos que conozcas las características de la dieta, nuestra ingeniera en alimentos nos platica porqué los alimentos ultraprocesados utilizan sodio. No hay pretexto para no cambiar de hábitos #YoTeAyudo​ Búscanos en: Spotify - https://spoti.fi/2PLIXFV​ Apple podcast - https://apple.co/31XRnfT​ Google podcast - https://bit.ly/3fN4YPf​ Ivoox - https://bit.ly/2QbM1LT y en YouTube búscanos como NutriEat Contigo https://bit.ly/32dTtbI ¡suscríbete y activa la campanita para que te lleguen todas las notificaciones! Dudas, comentarios o sugerencias...¡Escríbenos! L.N Carla Paola AM 👩🏽‍⚕ Envíame un WhatsApp 📱📞 55 6325 6115. Búscame en Facebook, Twitter e Instagram como @Nut.CarlaPaola #NutrieatContigo​ 🌽 Una producción de @AuricularMx colectivo audiovisual y social media.

 Perspectives on the Pandemic | "The Illusion of Evidence Based Medicine"  Leemon McHenry 10 mins   Leemon McHenry is Emeritus Professor in the Department of Philosophy , California State University, Northridge. Leemon does research in Philosophy of Science, Metaphysics and Bioethics. His current project is 'Evidence Based Medicine'.   Vitamin A for nerve cells University Medical Center Freiburg (Germany), April 1, 2021 Neuroscientists agree that a person's brain is constantly changing, rewiring itself and adapting to environmental stimuli. This is how humans learn new things and create memories. This adaptability and malleability is called plasticity. "Physicians have long suspected that remodeling processes also take place in humans at the contact points between nerve cells, i.e. directly at the synapses. Until now, however, such a coordinated adaptation of structure and function could only be demonstrated in animal experiments," says Prof. Dr. Andreas Vlachos from the Institute of Anatomy and Cell Biology at the University of Freiburg. But now Vlachos, together with Prof. Dr. Jürgen Beck, head of the Department of Neurosurgery at the University Medical Center Freiburg, has provided experimental evidence for synaptic plasticity in humans. In addition to Vlachos and Beck, the research team consists of Dr. Maximilian Lenz, Pia Kruse and Amelie Eichler from the University of Freiburg, Dr. Jakob Strähle from the University Medical Center Freiburg and colleagues from Goethe University Frankfurt. The results were presented in the scientific journal eLife. In the experiments, the team investigated whether so-called dendritic spines change when exposed to a vitamin A derivative called retionic acid. Dendritic spines are the parts of the synapse that receive, process and transmit signals during communication between neurons. As such, they play a crucial role in brain plasticity and are constantly adapting to everyday experience. For example, learning can change the number and shape of dendritic spines. However, a transformation in the number or shape of the spines is also found in diseases such as depression or dementia. The research shows that retinoic acid not only increases the size of dendritic spines, but also strengthens their ability to transmit signals between neurons. "We have concluded from our results that retinoic acids are important messengers for synaptic plasticity in the human brain. Thus, this finding contributes to the identification of key mechanisms of synaptic plasticity in the human brain and could support the development of new therapeutic strategies for brain diseases, such as depression," says Vlachos. To experimentally demonstrate that synaptic plasticity also exists in humans, the researchers use tiny samples of human cerebral cortex, which must be compulsorily removed during neurosurgical procedures for therapeutic reasons. The removed brain tissue was then treated with retinoic acid before functional and structural properties of neurons were analyzed using electrophysiological and microscopic techniques.       Study: Chemical compound in certain essential oils promotes wound healing Indiana University, April, 2021 A study from Indiana University revealed that a chemical compound in essential oils may enhance wound healing, especially when applied topically. According to co-author Sachiko Koyama, essential oils – like those from lavender, rosemary, ylang-ylang and black pepper – contain a chemical compoundcalled beta-caryophyllene. This contributes to improved wound healing, based on a murine model. “This is the first finding at the chemical-compound level showing improved wound healing in addition to changes in gene expression in the skin,” said Koyama. Beta-caryophyllene may decrease inflammation and accelerate re-epithelialization. The latter refers to the restoration of structure and function of injured tissues. During this process, epithelial cells at the wound start to migrate and cover the injured area. The researchers added that beta-caryophyllene may prevent cell death, allowing cells to survive and proliferate. “I thought maybe wound healing would be accelerated if inflammation was suppressed, stimulating an earlier switch from the inflammatory stage to the next stage,” she added. The team also noted increased gene expression of hair follicle stem cells in the treated tissue. This potentially indicate that there’s more to wound-healing activity of beta-caryophyllene than just activating genes. “It’s possibly more complicated,” she added. “Our findings suggest the involvements of some other routes in addition to CB2. I hope to clarify the mechanisms of action in the near future.” Koyama, a social neuroscientist at Indiana University, said that she wasn’t interested in studying essential oils at first, as her field of expertise was in pheromone and social status. However, her interest was sparked when she saw students working on the wound healing process in mice. She knew from experience that beta-caryophyllene can also activate cannabinoid receptor 2 (CB2), which has anti-inflammatory and analgesic properties. Healing beyond smell Most people know essential oils by way of aromatherapy. These are often used with diffusers, aromatic spritzers, inhalers, facial steamers and clay masks to bring out the aroma coming from the oil. Essential oils, in particular, may help with asthma, insomnia, fatigue and depression, among others. In the study, the researchers did not find any relationship between the sense of smell and the healing properties of beta-caryophyllene. (Related: Curcumin found to aid in the healing of skin wounds.) Koyama also offered a caveat for those looking to use essential oils for treatment, in particular, warning against the use of any essential oils. In the study, the researchers used essential oils that underwent purification processes to achieve that result. “It’s not very precise to use the essential oils themselves because there are differences,” she added. “Even if you say you used lavender, when the lavender was harvested, where it was harvested, how it was stored—all of this makes a difference in the chemical composition.” The team is also hopeful that their results will warrant further studies to determine an exact chemical composition for beta-caryophyllene that can be used to treat skin wounds. “There are many things to test before we can start using it clinically, but our results are very promising and exciting; someday in the near future, we may be able to develop a drug and drug delivery methods using the chemical compounds found in essential oils,” she added.     Exercise may help slow cognitive decline in some people with Parkinson's disease Hallym University (South Korea), April 1, 2021 For people with Parkinson's disease, problems with thinking and memory skills are among the most common nonmotor symptoms of the disease. A new study shows that exercise may help slow cognitive decline for some people with the disease. The study is published in the March 31, 2021, online issue of Neurology. Research has suggested that people with Parkinson's who have the gene variant apolipoprotein E e4, or APOE e4, may experience faster cognitive decline and earlier in the disease than people without the variant. APOE e4 is known as a genetic risk factor for Alzheimer's disease. The study looked at whether exercise could play a role in slowing cognitive decline for people with APOE e4. "Problems with thinking skills and memory can have a negative impact on people's quality of life and ability to function, so it's exciting that increasing physical activitycould have the potential to delay or prevent cognitive decline," said study author Jin-Sun Jun, M.D., of Hallym University in Seoul, Korea. The study involved 173 people with early Parkinson's disease who were on average 63 years old at the time and 59 years old when they developed the disease. A total of 27% had the APOE e4 gene variant. People reported their physical activity with a questionnaire on how much activity they had in the previous week through leisure activities such as walking or biking, household activities such as dusting or yard work and work activities for pay or as a volunteer. People took a test of their thinking skills at the beginning of the study and then one and two years later. Overall, scores at the beginning of the study averaged 26 points. For people with the APOE e4 gene variant, test scores declined by an average of 1.33 points by the end of the study compared to those without the variant. But researchers also found that greater physical activity at the start of the study lessened APOE e4-related cognitive decline two years later by an average of 0.007 points. "Additional research is needed to confirm our findings, but these results would support the use of interventions that target physical activity as a way to delay cognitive decline in people with early Parkinson's who have the APOE e4 gene variant," Jun said. A limitation of the study was that participants reported their own levels of physical activity, so there is the possibility that they would not remember their levels exactly.   Time to shift from 'food security' to 'nutrition security' to increase health and well-being Tufts and Georgetown Universities, April 1, 2021   In the 1960s, a national focus on hunger was essential to address major problems of undernutrition after World War II. In the 1990s, the nation shifted away from hunger toward "food insecurity" to better capture and address the challenges of food access and affordability. Now, a new Viewpoint article argues that today's health and equity challenges call for the U.S. to shift from "food insecurity" to "nutrition insecurity" in order to catalyze appropriate focus and policies on access not just to food but to healthy, nourishing food. The Viewpoint, by Dariush Mozaffarian of the Friedman School of Nutrition Science & Policy at Tufts University, Sheila Fleischhacker of Georgetown Law School, and José Andrés of World Central Kitchen, was published online in JAMA this week. The concept of food security focuses on access to and affordability of food that is safe, nutritious, and consistent with personal preferences. In reality, however, the "nutritious" part often has been overlooked or lost in national policies and solutions, with resulting emphasis on quantity, rather than quality, of food, say the authors. "Food is essential both for life and human dignity. Every day, I see hunger, but the hunger I see is not only for calories but for nourishing meals. With a new focus on nutrition security, we embrace a solution that nourishes people, instead of filling them with food but leaving them hungry," said Chef José Andrés, founder of World Central Kitchen. The authors define nutrition security as having consistent access to and availability and affordability of foods and beverages that promote well-being, while preventing -- and, if needed, treating -- disease. Nutrition security provides a more inclusive view that recognizes that foods must nourish all people. "'Nutrition security' incorporates all the aims of food security but with additional emphasis on the need for wholesome, healthful foods and drinks for all. COVID-19 has made clear that Americans who are most likely to be hungry are also at highest risk of diet-related diseases including obesity, diabetes, heart disease, and many cancers - a harsh legacy of inequities and structural racism in our nation. A new focus on nutrition security for all Americans will help crystallize and catalyze real solutions that provide not only food but also well-being for everyone," said first author Dariush Mozaffarian, dean of the Friedman School of Nutrition Science & Policy at Tufts University. "It's the right time for this evolution," said Sheila Fleischhacker, adjunct professor at Georgetown Law School, who has drafted food, nutrition and health legislation and campaign positions at the local, state, tribal and federal levels. "By prioritizing nutrition security, we bring together historically siloed areas - hunger and nutrition - which must be tackled together to effectively address our modern challenges of diet-related diseases and disparities in clinical care, government food and food assistance policies, public health investments, and national research." "The current approach is not sufficient," the authors write, and "traditionally marginalized minority groups as well as people living in rural and lower-income counties are most likely to experience disparities in nutrition quality, food insecurity, and corresponding diet-related diseases."     Fasting acts as diet catalyst in those with metabolic syndrome Max Delbruck Center for Molecular Medicine (Germany), March 30, 2021 One in four Germans suffers from metabolic syndrome. Several of four diseases of affluence occur at the same time in this 'deadly quartet': obesity, high blood pressure, lipid metabolism disorder and diabetes mellitus. Each of these is a risk factor for severe cardiovascular conditions, such as heart attack and stroke. Treatment aims to help patients lose weight and normalise their lipid and carbohydrate metabolism and blood pressure. In addition to exercise, doctors prescribe a low-calorie and healthy diet. Medication is often also required. However, it is not fully clear what effects nutrition has on the microbiome, immune system and health.  A research group led by Dr Sofia Forslund and Professor Dominik N. Müller from the Max Delbrück Center for Molecular Medicine in the Helmholtz Association (MDC) and the Experimental and Clinical Research Center (ECRC) has now examined the effect a change of diet has on people with metabolic syndrome. The ECRC is jointly run by the MDC and Charité Universitätsmedizin Berlin. "Switching to a healthy diet has a positive effect on blood pressure," says Andras Maifeld, summarising the results. "If the diet is preceded by a fast, this effect is intensified." Maifeld is the first author of the paper, which was recently published in the journal "Nature Communications". Broccoli over roast beef Dr Andreas Michalsen, Senior Consultant of the Naturopathy Department at Immanuel Hospital Berlin and Endowed Chair of Clinical Naturopathy at the Institute for Social Medicine, Epidemiology and Health Economics at Charité - Universitätsmedizin Berlin, and Professor Gustav J. Dobos, Chair of Naturopathy and Integrative Medicine at the University of Duisburg-Essen, recruited 71 volunteers with metabolic syndrome and raised systolic blood pressure. The researchers divided them into two groups at random.  Both groups followed the DASH (Dietary Approach to Stop Hypertension) diet for three months, which is designed to combat high blood pressure. This Mediterranean-style diet includes lots of fruit and vegetables, wholemeal products, nuts and pulses, fish and lean white meat. One of the two groups did not consume any solid food at all for five days before starting the DASH diet. On the basis of immunophenotyping, the scientists observed how the immune cells of the volunteers changed when they altered their diet. "The innate immune system remains stable during the fast, whereas the adaptive immune system shuts down," explains Maifeld. During this process, the number of proinflammatory T cells drops, while regulatory T cells multiply.  A Mediterranean diet is good, but to also fast is better The researchers used stool samples to examine the effects of the fast on the gut microbiome. Gut bacteria work in close contact with the immune system. Some strains of bacteria metabolise dietary fibre into anti-inflammatory short-chain fatty acids that benefit the immune system. The composition of the gut bacteria ecosystem changes drastically during fasting. Health-promoting bacteria that help to reduce blood pressure multiply. Some of these changes remain even after resumption of food intake. The following is particularly noteworthy: "Body mass index, blood pressure and the need for antihypertensive medication remained lower in the long term among volunteers who started the healthy diet with a five-day fast," explains Dominik Müller. Blood pressure normally shoots back up again when even one antihypertensive tablet is forgotten.  Blood pressure remains lower in the long term - even three months after fasting Together with scientists from the Helmholtz Centre for Infection Research and McGill University, Montreal, Canada, Forslund's working group conducted a statistical evaluation of these results using artificial intelligence to ensure that this positive effect was actually attributable to the fast and not to the medication that the volunteers were taking. They used methods from a previous study in which they had examined the influence of antihypertensive medication on the microbiome. "We were able to isolate the influence of the medication and observe that whether someone responds well to a change of diet or not depends on the individual immune response and the gut microbiome," says Forslund.  If a high-fibre, low-fat diet fails to deliver results, it is possible that there are insufficient gut bacteria in the gut microbiome that metabolise fibre into protective fatty acids. "Those who have this problem often feel that it is not worth the effort and go back to their old habits," explains the scientist. It is therefore a good idea to combine a diet with a fast. "Fasting acts as a catalyst for protective microorganisms in the gut. Health clearly improves very quickly and patients can cut back on their medication or even often stop taking tablets altogether." This could motivate them to stick to a healthy lifestyle in the long term.   Rice bran adds microbiome diversity, slows growth of colon cancer cells University of Colorado, April 5, 2021    At the American Association for Cancer Research (AACR) Annual Meeting, University of Colorado Cancer Center researchers at Colorado State University present results of a phase II clinical trial of 29 people exploring the effects of adding rice bran or navy beans to the diets of colorectal cancer survivors. After the 4-week randomized-controlled trial during which people added rice bran, navy bean powder or neither, both the rice bran and navy bean groups showed increased dietary fiber, iron, zinc, thiamin, niacin, vitamin B6, folate, and alpha-tocopherol. The rice bran group also showed increased microbiome richness and diversity. When researchers treated colorectal cancer cells with stool extracts from these groups, they saw reduced cell growth from the groups that had increased rice bran and navy bean consumption.   Previous work shows the ability of these diets to decrease colorectal cancer risk in animal models. The current trial confirms that people can eat enough bean- and rice bran-enhanced foods to promote gut health at levels shown to prevent colorectal cancer in animals. Guidelines from the American Institute for Cancer Research recommend reducing the risk of cancer by eating more vegetables, fruits, whole grains and legumes, such as beans. Ryan has established from these studies that eating a half-cup of beans and 30 grams of rice bran per day is enough to see changes in small molecules that can confer protection against colorectal cancer.   "The simple message is, 'Food is medicine,' and we are looking at how to simplify that and make it apply to our everyday lives," says study co-author Regina Brown, MD, assistant professor at the CU School of Medicine and oncologist for CUHealth.   Brown is long-time collaborator of CU Cancer Center investigator and CSU assistant professor, Elizabeth Ryan, PhD. The Ryan Lab in the CSU College of Veterinary Medicine and Biomedical Sciences studies the potential power of navy beans and rice bran to promote digestive health and to prevent metabolic alterations in obesity, heart disease and certain cancers.   "The evidence is there in animals and we can now study this in people. The question is, what are we doing to achieve adequate levels of intake of these foods?" Ryan said. "It's not enough to say 'I eat them once in a while.' That's not going to work, particularly if you are at higher risk. You have to meet a dose, just like you need a dose of a certain drug, you need to reach intake levels and consume increased amounts of these foods, and that's where people, including me, are challenged. Not everyone wants to open up a can of beans and eat them every day."   The two met about 10 years ago, when Ryan was a researcher in CSU professor Henry Thompson's Cancer Prevention Lab, and Brown was practicing medicine in Fort Collins and caring for her mother, who had uterine cancer. "It was kind of a novel partnership and had we not dug in our heels it could have died, but I told Elizabeth, 'Your work is so interesting and so valuable. We have to take this translational research from the benchtop to the clinic.' I guarantee, nine out of 10 of my patients, the first thing they ask is about their diet," Brown said.   The study's lead author is Erica Borresen, Ryan's research associate and study coordinator, who worked with colorectal cancer survivors to make sure they ate their beans and rice bran provided in meals and snacks, and that they filled out their food logs and gastrointestinal health questionnaires. It was sometimes intimate and awkward, but so is getting a colonoscopy and being treated for colorectal cancer. "Our participants donated their time and effort, and I want to make sure they understand they are appreciated," said Borresen, who earned her Master of Public Health at the Colorado School of Public Health, and plans to become a physician's assistant. "I came to realize I love the patient interaction - that's one of my favorite parts about coordinating our studies."   The next phase of Ryan's research examines effects of the cooked navy bean powder and rice bran on the colon tissue of people who have already had colorectal cancer and are at high risk for recurrence. "I really feel that there's hope in this being a practical solution to improve gut health and specifically colorectal cancer prevention," says Ryan.       Research suggests L-tryptophan supplements might help prevent impulsivity associated with psychological disorders University of California Berkeley, April 2, 2021 According to news reporting originating from Berkeley, California, research stated, “Emotion-related impulsivity, defined as the tendency to say or do things that one later regret during periods of heightened emotion, has been tied to a broad range of psychopathologies. Previous work has suggested that emotion-related impulsivity is tied to an impaired function of the serotonergic system.” Our news editors obtained a quote from the research from the University of California Berkeley, “Central serotonin synthesis relies on the intake of the essential amino acid, tryptophan and its ability to pass through the blood brain barrier. The aim of this study was to determine the association between emotion-related impulsivity and tryptophan intake. Undergraduate participants (N = 25, 16 women, 9 men) completed a self-rated measure of impulsivity (Three Factor Impulsivity Index, TFI) and daily logs of their food intake and exercise. These data were coded using the software NutriNote to evaluate intakes of tryptophan, large neutral amino acids, vitamins B6/B12, and exercise. Correlational analyses indicated that higher tryptophan intake was associated with significantly lower scores on two out of three subscales of the TFI, Pervasive Influence of Feelings scores r = -.502, p< .010, and (lack-of) Follow-Through scores, r = -.407, p< .050. Findings provide further evidence that emotion-related impulsivity is correlated to serotonergic indices, even when considering only food habits.” According to the news editors, the research concluded: “It also suggests the need for more research on whether tryptophan supplements might be beneficial for impulsive persons suffering from a psychological disorder.” This research has been peer-reviewed.         Nutritional supplementation in preconception and pregnancy linked to reduced risk of preterm birth University of Southampton (UK), March 30, 2021 Increasing evidence suggests that a mother's nutritional status at the onset of pregnancy has an important influence on the growth and development of her baby, and that a good nutritional status during pregnancy may help reduce the risk of pregnancy complications. A specific blend of nutrients and probiotics was tested in an international multicentre double blind randomized controlled trial NiPPeR (Nutritional Intervention Preconception and during Pregnancy to maintain healthy glucosE levels and offspRing health). Researchers from the international EpiGen Global Research Consortium, an academic group of clinicians and scientists including from around the world, including the University of Southampton, specifically assessed the effects of a nutritional intervention, a combination of myo-inositol, probiotics and micronutrients, consumed both before and during pregnancy, on maintaining healthy blood sugar levels in pregnancy and sustaining a healthy pregnancy and delivery. As published in the journal Diabetes Care, (Myo-inositol, Probiotics and Micronutrient Supplementation from Preconception for Glycemia in Pregnancy: the NiPPeR study involved 1,729 women from the UK, New Zealand and Singapore who were planning pregnancy—one of the largest international preconception randomized controlled trials of its type. While the study found that the intervention did not influence the mother's blood sugar levels or birthweights of the 585 babies born, the nutritional supplement decreased the incidence of preterm birth, particularly the cases associated with preterm pre-labor rupture of membranes. "Preterm delivery is a serious, common and costly public health problem worldwide that continues to increase in incidence," said Professor Keith Godfrey from the MRC Lifecourse Epidemiology Unit at the University of Southampton. "Preterm pre-labor rupture of membranes is a major cause of preterm birth. Our study presents for the first time a clinical trial of a novel non-pharmacological approach that started preconception and extended throughout pregnancy, through the innovative use of a combination of nutritional ingredients. The study findings highlight the potential value of the mix of nutrients and probiotics in reducing the risk of preterm birth and supporting a timely delivery," Professor Godfrey continued.  Associate Professor Shiao-Yng Chan, a principal investigator on the study from the Yong Loo Lin School of Medicine, National University of Singapore, deputy executive director at the Singapore Institute for Clinical Sciences, A*STAR, and Senior Consultant, Department of Obstetrics & Gynaecology, National University Hospital, commented "One of the strengths of our study is the diversity of its participants as we have involved women of multiple ethnicities from the general population across three countries, which means that the outcomes have wide relevance to women planning for pregnancy. Additionally, the study included blinded intervention and control groups, so bias is minimized." Sharing his thoughts, Professor Wayne Cutfield, principal investigator on the study from the University of Auckland, New Zealand, said, "The importance of the preconception period on maternal and offspring health is being increasingly recognized, but there are very few randomized control trials seeking to optimize preconception nutrition." Dr. Isabelle Bureau-Franz, Head of Nestlé Research, who partnered with EpiGen for this academic-led trial, says, "We are focused on discovering science-based solutions for mothers and their infants during preconception, pregnancy and while breastfeeding. The NiPPeR study is a great example of how a public-private partnership can build scientific evidence on nutritional interventions in a largely understudied group."

Ten Tips for Preventing Alzheimer's Disease “Your biggest risk factors are your lifestyle choices.” — Melissa Batchelor, PhD, RN, FNP, FAAN  Alzheimer's disease is the sixth leading cause of death for people over the age of sixty-five. We can't slow it down once you are diagnosed, and we haven't cured it. Therefore, there have been no survivors of anyone ever diagnosed with Alzheimer's until we have a major medical breakthrough. In this week's episode, you'll learn about the top ten tips for preventing Alzheimer's Disease Part One of ‘Ten Tips for Preventing Alzheimer's Disease’ While getting older is the biggest risk factor, including your gender and your genetics, those are things that you can't really control. But your biggest risk factors are your lifestyle choices. Those are called modifiable risk factors, so that we can do something about those. Tip 1: Stay Active Move Naturally. I heard this tip several years ago at a conference at a presentation on the Blue Zones. I was relieved to know that I didn’t need to start training for a marathon or spend hours in the gym every day. It's about the small things - like making sure that you're getting 10,000 steps in a day and doing some type of strength and flexibility exercise in your daily life. You should have or maintain an active lifestyle - whether it's moving around your house, walking around the block, or volunteering - all those things can help because there have been several studies that have associated the amount of physical activity that you have in a day. It does reduce your risk of getting Alzheimer's disease. Tip 2. Stay Connected The second tip is to stay connected. In the middle of a pandemic, this has been a little bit more challenging for all of us. But making sure that you're staying connected to your family, friends, and community is important because if you're not doing that, you are socially isolated. Social isolation is the equivalent of smoking a pack of cigarettes a day. You can check out my podcast about the Well Connected program as a resource for online and landline social connection opportunities. Tip 3: Learn New Things You can do this by taking formal classes or just learning a new hobby. You can sign up to take a class at a community college or take online courses about topics that you are interested in. You can also pick up a new hobby. Maybe there's something that you've always wanted to learn how to do. YouTube teaches me new things every day - from learning to paint and spackle my own walls to changing out my toilet flapper. Who knew?! You can check out my YouTube channel to learn more about healthy aging and things we need to think about (and do) to become an age-friendly world. “It is important to challenge and activate your mind.” — Melissa Batchelor, PhD, RN, FNP, FAAN  Tip 4: Get Enough Sleep Do you have good sleep habits? You can find out how if you do here. If you didn't get enough sleep, that's going to impact your ability to think, and it's going to cause trouble with your memory. There are common sleep changes, but also thinking about is there an underlying reason for why you're not getting as much sleep?  If you're having trouble getting to sleep or falling asleep, those could be signs of depression, anxiety, or you're experiencing sleep apnea, a potentially serious sleep disorder in which breathing repeatedly stops and starts. If you are having any trouble with your sleep or not waking up rested and refreshed, that would be worth having a conversation with your primary care provider. Part Two of ‘Ten Tips for Preventing Alzheimer's Disease’ Tip 5: Eat and Drink Well Obesity is a risk factor for developing Alzheimer's disease. You want to be sure that you're maintaining a healthy weight. This means eating heart healthy and non-processed foods and limiting your sugar intake. Eating natural foods that you can recognize (e.g., an apple or banana) is better than eating processed foods that you’re not sure what’s in them. Adopt strategies from the  Mediterranean-DASH diet (Dietary Approaches to Stop Hypertension) for brain and heart health. Avoiding soda and limiting your alcohol intake is also recommended. And if you don't really like water, there are a lot of water flavoring that you can add to your water or even just switching to carbonated sparkling water. Your heart and brain are 73% water, so staying hydrated is important for brain health.  When limit alcohol, here are common amounts to keep in mind: Moderate drinking, defined as 1 drink/ day for women; 2 drinks for men may reduce risk of Alzheimer’s (but do not start drinking if you do not already). Also keep in mind that Heavy Drinking, defined as 3-5 drinks per day, increases your risk for memory problems, accidents with injury, and damage to the brain, liver, kidneys and other vital organs. Tip 6: Safety First If you have a traumatic brain injury that increases your risk of developing Alzheimer's disease, it is essential to do things like wearing your seatbelt.  If you're going to get involved in sports and you want to avoid a significant form of traumatic brain injury, the other thing is learning how to prevent falls.  One in four Americans fall every year, and they're the leading cause of death for both fatal and non-fatal injuries for sixty-five and older people. Learn more about how to prevent falls. “Beware of your medications and talk to your primary care provider or your pharmacist before you add anything or abruptly stop anything.” —  Melissa Batchelor, PhD, RN, FNP, FAAN  Tip 7: Stop Smoking   Cigarette smoking increases your risk of developing Alzheimer’s disease,  It doesn't matter how old you are, it is important to stop smoking. In fact, after a year or two of not smoking, your risk factor goes right back to the same level that's comparable to people who never smoked. The process can be difficult if you're a lifelong smoker; it is beneficial to stop no matter what age you are. If you are having trouble smoking, your primary care provider may help you with that as well.  Tip 8: See Your Primary Care Provider You should see a primary care provider at least once a year. When you turn 65, you are entitled to a Welcome to Medicare Preventive Visit and Yearly Wellness Visits every year after.  Be aware of the Ten Signs of Alzheimer’s Disease so you know if you should get a Memory Screening. Tip 9: Know Your Numbers  There are many risk factors for developing Alzheimer’s disease such as obesity, high blood pressure, diabetes, and heart disease. So be sure you know what your lab value (levels) are for your: Cholesterol, Blood Pressure,  Blood Sugar, and your Body Mass Index Tip 10:  Mind Your Medications Follow the Brown Bag Review (approach). This will help your primary care provider do a Medication Reconciliation.  Know what prescription medications you are taking, what dose you should be taking, and why - what they the  Discuss deprescribing with your PCP Use caution with Over-the-Counter vitamins and supplements that may cause interactions – talk with your primary care provider and/or pharmacist before adding anything or stopping abruptly About Melissa Batchelor, PhD, RN, FNP, FAAN  I earned my Bachelor of Science in Nursing (‘96) and Master of Science in Nursing (‘00) as a Family Nurse Practitioner (FNP) from the University of North Carolina Wilmington (UNCW) School of Nursing (SON). I truly enjoy working with the complex medical needs of older adults. I worked full-time for five years as FNP in geriatric primary care across many long-term care settings (skilled nursing homes, assisted living, home and office visits) then transitioned into academic nursing in 2005, joining the faculty at UNCW SON as a lecturer. I obtained my PhD in Nursing and a post-Master’s Certificate in Nursing Education from the Medical University of South Carolina College of Nursing (’11) and then joined the faculty at Duke University School of Nursing as an Assistant Professor. My family moved to northern Virginia in 2015 and led to me joining the faculty at George Washington University (GW) School of Nursing in 2018 as a (tenured) Associate Professor where I am also the Director of the GW Center for Aging, Health and Humanities. Find out more about her work at https://melissabphd.com/.

Today’s show is all about the DASH diet, which stands for “Dietary Approaches to Stop Hypertension.” It’s a diet filled with fruits, vegetables,  low-fat dairy and fiber and low in sodium and saturated fat. It’s how I love to eat, and it’s a healthy way of eating whether you have high blood pressure or not. My guest today is Rosanne Rust, MS, RDN, author of the new cookbook, DASH Diet for Two. Rosanne Rust is a dietitian, friend, and the author of The DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together. Rosanne is an internationally recognized nutrition expert who has a passion for facts. She created her blog, Chew the Facts, to help consumers decipher nutritional facts from myths. She’s also the author of DASH Diet for Dummies, Glycemic Index Cookbook for Dummies, and Calorie Counter Journal for Dummies. In today’s show, we talk about Rosanne’s decision to become a dietitian, and why preventing and treating high blood pressure through a healthy lifestyle is near and dear to Rosanne’s heart. You’ll also get some great recipes, including Noodles with Mushrooms and Cabbage and Grilled Shrimp Stuffed Poppers, an appetizer that will blow your mind.    Show Highlights: The scoop on Rosanne and her story How Rosanne’s blog and website, Chew the Facts, give the facts to combat the misinformation about nutrition Rosanne’s path to becoming a dietitian after battling food intolerances and digestive issues for years Rosanne’s book about the DASH diet Why high blood pressure is more common than you think, with nearly ½ of all US adults having it and 1 in 3 of the world’s population How high blood pressure is often misdiagnosed, even though it contributes to millions of deaths each year How certain populations are affected by high blood pressure at greater risk, like Africans-Americans Rosanne’s personal high blood pressure story, which includes a strong family history and low dose medicine DASH diet basics: “Dietary Approaches to Stop Hypertension” Not for weight loss, but a lifestyle Based on clinical research, trials, and dietary patterns The pattern for all-around healthy eating includes low sodium, 8-10 daily servings of fruits and vegetables, 2-3 daily servings of low-fat dairy, low saturated fat and sugar, and high fiber The lifestyle components of the DASH diet: stay active and manage stress and weight The importance of adding important nutrients in a “food first” health plan An overview of Rosanne’s cookbook and chapters (it’s packed with 125 delicious recipes!) DASH-style Cobb Salad: uses roasted sunflower seeds instead of bacon, fewer blue cheese crumbles, amped-up veggies, and a lighter dressing Grilled Shrimp Stuffed Poppers: uses low-fat cream cheese How eggs and shrimp have gotten a bad rap on most diets, but are allowed on the DASH diet Tips on cutting sodium without sacrificing flavor Noodles with Mushrooms and Cabbage: a Hungarian-inspired recipe with onions, butter, egg noodles, cayenne pepper, mushrooms, and cabbage Baked Apples: a reduced-sugar dessert with heart-healthy nuts Rosanne’s next book is DASH Diet for Dummies, 2nd edition; it’s a reference book on nutrition with 45 recipes   Resources:   DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together   Rust Nutrition and Chew the Facts blog: https://rustnutrition.com/   Rosanne on: Twitter Instagram Facebook

Today’s show is all about the DASH diet, which stands for “Dietary Approaches to Stop Hypertension.” It’s a diet filled with fruits, vegetables,  low-fat dairy and fiber and low in sodium and saturated fat. It’s how I love to eat, and it’s a healthy way of eating whether you have high blood pressure or not. My guest today is Rosanne Rust, MS, RDN, author of the new cookbook, DASH Diet for Two. Rosanne Rust is a dietitian, friend, and the author of The DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together. Rosanne is an internationally recognized nutrition expert who has a passion for facts. She created her blog, Chew the Facts, to help consumers decipher nutritional facts from myths. She’s also the author of DASH Diet for Dummies, Glycemic Index Cookbook for Dummies, and Calorie Counter Journal for Dummies. In today’s show, we talk about Rosanne’s decision to become a dietitian, and why preventing and treating high blood pressure through a healthy lifestyle is near and dear to Rosanne’s heart. You’ll also get some great recipes, including Noodles with Mushrooms and Cabbage and Grilled Shrimp Stuffed Poppers, an appetizer that will blow your mind.    Show Highlights: The scoop on Rosanne and her story How Rosanne’s blog and website, Chew the Facts, give the facts to combat the misinformation about nutrition Rosanne’s path to becoming a dietitian after battling food intolerances and digestive issues for years Rosanne’s book about the DASH diet Why high blood pressure is more common than you think, with nearly ½ of all US adults having it and 1 in 3 of the world’s population How high blood pressure is often misdiagnosed, even though it contributes to millions of deaths each year How certain populations are affected by high blood pressure at greater risk, like Africans-Americans Rosanne’s personal high blood pressure story, which includes a strong family history and low dose medicine DASH diet basics: “Dietary Approaches to Stop Hypertension” Not for weight loss, but a lifestyle Based on clinical research, trials, and dietary patterns The pattern for all-around healthy eating includes low sodium, 8-10 daily servings of fruits and vegetables, 2-3 daily servings of low-fat dairy, low saturated fat and sugar, and high fiber The lifestyle components of the DASH diet: stay active and manage stress and weight The importance of adding important nutrients in a “food first” health plan An overview of Rosanne’s cookbook and chapters (it’s packed with 125 delicious recipes!) DASH-style Cobb Salad: uses roasted sunflower seeds instead of bacon, fewer blue cheese crumbles, amped-up veggies, and a lighter dressing Grilled Shrimp Stuffed Poppers: uses low-fat cream cheese How eggs and shrimp have gotten a bad rap on most diets, but are allowed on the DASH diet Tips on cutting sodium without sacrificing flavor Noodles with Mushrooms and Cabbage: a Hungarian-inspired recipe with onions, butter, egg noodles, cayenne pepper, mushrooms, and cabbage Baked Apples: a reduced-sugar dessert with heart-healthy nuts Rosanne’s next book is DASH Diet for Dummies, 2nd edition; it’s a reference book on nutrition with 45 recipes   Resources:   DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together   Rust Nutrition and Chew the Facts blog: https://rustnutrition.com/   Rosanne on: Twitter Instagram Facebook

En este programa Otilia, Mariana, Claudia, Edna y Saby nos hablan sobre la neta de la dieta DASH. La dieta DASH por sus siglas en inglés Dietary Approaches to Stop Hypertension o de Enfoques Alimentarios para Detener la Hipertensión, es un plan de alimentación para disminuir o controlar la presión arterial alta y en este programa platicamos sobre su origen, beneficios y sus características. También compartimos en qué otras poblaciones se verían beneficiadas con este tipo de dieta y las diferencias entre la dieta mediterránea. Comparte con nosotros tu opinión sobre este tipo de alimentación. No olvides suscribirte al podcast de Nutri Netas

What to Eat For High Blood Pressure: Pharmacist Reveals Top Superfoods?In this episode, I interviewed La Fonceur, a pharmacist in India, who reveals top superfoods for blood pressure control to prevent and control high blood pressure. She tells us what we ought to know about superfoods and hypertension for good blood pressure control. This is more than information about the Dietary Approaches to Stop Hypertension.La Fonceur is the author of the book series Eat So What! and Secret of Healthy Hair, a dance artist, and a health blogger. She has a master's degree in Pharmacy. She specialized in Pharmaceutical Technology and worked as a research scientist in the research and development department. She is also a registered pharmacist. Being a research scientist, she has worked closely with drugs. Based on her experience, she believes that one can prevent most of the diseases with nutritious vegetarian foods and a healthy lifestyle.****Go to hypertensionresistanttotreatment.com and follow the instructions in the podcast for a chance to win La Fonceur's newly released book Eat to Prevent and Control Disease. It is on sale now on Amazon. Enter the contest for a chance to win by midnight on Tuesday 9/8/2020. ****Hypertension Resistant to Treatment podcast, website, and YouTube channel: Helping You Find Knowledge, Resources & Support for Good Blood Pressure Control to Delay Medication Treatment or Reduce & Potentially Eliminate Medication****Ask your doctor if you would benefit from vitamins:Vitamin C with rose hips, Zinc, D3 & K2, Magnesium or this one, B complex, Elderberry, Probiotic or this one, Melatonin & QuercetinIf you enjoyed the podcast, please share and consider leaving a 5-star rating.****Click here to see how to use a home blood pressure monitor and log.You can purchase an Omron Blood Pressure Monitor from any big box store or pharmacy. Click here for purchase online. Visit Hypertension Resistant to Treatment's YouTube Channel for What to Eat?****Hi, I'm Dr. Tonya, a clinical research scientist at the University of Alabama at Birmingham, Alabama, where I hold various positions and spent the past decade studying hypertension management. I am an author of six first-authored publications in scientific journals. You can read my work HERE. Connect with me on Facebook or Twitter. ****Royalty-free music: Turn om My Swag 2 Intro by Mr. Willie Breaux****Disclaimer: This podcast is for educational purposes only and not intended to replace medical advice. Affiliate links support the podcast.#superfoods #diet&bloodpressure #highbloodpressurediet

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In honor of March, National Nutrition Month, in this episode, Sharp Best Health is joined by Ursula Ridens and Patti Ennis, Sharp HealthCare's Registered Dietitians.During the interview Patti and Ursula share their expertise on a variety of questions related to the field of nutrition, including why carbs are good for us and best foods to eat to help lower blood pressure.Take this episode's quiz and win a prize! (Sharp employees only)ReferencesNational Nutrition Month Activities March is National Nutrition Month! The theme for this year is "Eat Right, Live Right, Feel Right." To celebrate, attend some of these events happening throughout the Sharp system all month long. Learn more by visiting SharpNETMarch 13 is "National Registered Dietitian Nutritionist Day" Take a moment on this day to thank the dietitians at your Sharp HealthCare site for their contributions to great patient care.DASH diet: Dietary Approaches to Stop Hypertension, or DASH, is a diet recommended for people who want to prevent or treat hypertension — also known as high blood pressure — and reduce their risk of heart disease. Learn more here Sharp HealthCare Outpatient Nutrition Education and Counseling Program: To learn more here or schedule an appointment, please call our outpatient nutrition counseling program office at 619-740-4632.

Join The Diet Bet We are kicking off the holidays by "doubling down" on losing weight as we enter the "holidays" see http://www.logicalloss.com/dietbet and have a chance to earn money losing weight So Many Diets... I had found a few articles that had titles like "10 Things You Need to Know about the ______ Diet." So I read a ton of these and here is what I found. The Vegan Diet A vegan diet can be healthy and may help lower cholesterol, aid in weight loss and reduce the risk of some diseases. But this is only “as long as you can commit to learning about how to meet your nutrient needs, plan ahead to ensure that you are meeting them and make whole foods your focus It doesn't' necessarily mean its healthy It's not a magic pill (you still need to your portions) You need to see out protein You're more than likely to fart The Whole 30 Diet Eat moderate portions of meat, seafood, and eggs; lots of vegetables; some fruit; plenty of natural fats; and herbs, spices, and seasonings. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed. It means NO sugar, alcohol, grains, legumes, dairy, carrageenan, MSG, or sulfites, baked goods, junk foods, or treats with “approved” ingredients.  Although there’s a lot of social media backing for this diet, there’s not a lot of support from experts. You'll need to plan your meals ahead of time Hard to stay consistent You're likely to end right where you started You might lack essential nutrients It's hard to eat out with friends Mediterranean Diet Continually near the top of the U.S. News & World Report’s annual Best Diets lists, the Mediterranean diet is known for its heart health benefits and focus on fish, olive oil and red wine. It emphasizes whole foods, is vegetable-centric, replaces saturated fats with omega-3 rich heart-healthy fats, stresses the importance of seafood and whole grains and encourages more cooking and activity in the kitchen (you don't need to drink wine) It is more of a lifestyle than a diet, and with that probably more sustainable. As it doesn't focus on calories, you may not lose weight. You netter like Seafood You're allowed to eat pasta Paleo Diet In its purest form, the paleo diet allows you to eat only those foods that humans ate when they first roamed the planet millions of years ago. This means no grains, legumes, dairy or sugar and lots of meat, coconut, vegetables and fruit. There are benefits to eating a Paleo diet, such as consuming whole, unprocessed foods and lots of produce and being aware of the importance of high-quality meats. a 2016 review of controlled clinical trials comparing the diet to others, the strongest of the studies found no long-term differences between people following a Paleo diet and those on a control diet after two years. You will need to do some meal planning While many people think this is all about meat, it's also all about veggies. Buy good meat. Stay away from, sugar, soft drinks, artificial sweeteners, margarine and trans fats." Their claims of about grains are false Watch your calcium Not accepted by some people Ketogenic Diet The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that forces the body into a state of ketosis, where fat is burned for fuel instead of carbohydrate. The ketogenic diet is very restrictive and takes a lot of commitment to get the nutrients you need for overall health. The diet recommends a 4:1 ratio of fat to carbs The diet recommends protein be around 20% “Supplementation with vitamins and minerals is an absolute necessity on this type of diet When you follow the almost no carb rule you may experience, "Constipation, bad breath and dizziness are just a few of the side effects of going so low-carb. " Your gut may suffer Lack of energy sometimes known as the Keto Flu It may be hard to eat out with friends You'll need to plan ahead DASH Diet The healthy DASH diet plan was developed to lower blood pressure without medication in research sponsored by the US National Institutes of Health, Dietary Approaches to Stop Hypertension. The internet was not to lose weight. The DASH diet is consistently ranked the best diet for a reason. “It’s balanced, realistic and flexible. It’s an eating plan that includes common, everyday foods that offer a multitude of benefits for all age groups. The DASH diet recommends plenty of fresh fruit and vegetables. DASH is an acronym. It stands for: Dietary Approaches to Stop Hypertension The DASH recommends: Eating vegetables, fruits, and whole grains Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils Limiting sugar-sweetened beverages and sweets. The diet is light on lean meat, poultry and seafood, allowing for 6 ounces total per day, Ward notes. You can still eat eggs. You will have to cook ahead Farts may likely happen For more information see https://www.nhlbi.nih.gov/health-topics/dash-eating-plan So What Did We Learn? No diet recommends sugar Most diets recommend planning and cooking ahead. Portion control always come into play Healthy food makes you fart in some cases You need to come up with a plan that you can incorporate it into your Lifestyle. If you can't do it in the long haul, then you won't lose weight in the long haul. BECOME A LOGICAL LOSER AND SUPPORT THE SHOW See www.logicallosers.com and www.logicallloss.com/support My New Toy I stopped by Walmart and just happened to see this device that cuts veggies up into slices and what appears to be spaghetti, as well as chips. I love squash but hadn't had any in years until I happen to have dinner at my brother's house. When I told one of my friends I bought one, they said, "You've got to work with some sweet potatoes and mix in some cinnamon. The one I bought a Walmart is all plastic, and if it snapped and broke I wouldn't be surprised. The other thing that I found disappointing was they didn't mark what blads did what. Luckily I caught this before I throughout the box, and grabbed a sharpy marker and fixed the issues. I have seen some units on Amazon that seem to come with the blads that are pre-labeled. It does take up some storage place, but I sliced up some squash, through some olive oil in a pan, lightly salted the squash, and it was done quickly. The clean up was super slick, and you can now call me a fan. Best of all, being a guitar player, I'm kind of happy my finders are nowhere near the blade. If you're looking for a quick easy way to get some veggies in your life, you might want to pick one up.

La dieta DASH, Dietary Approaches to Stop Hypertension es la estrategia alimentaria más recomendada al momento de buscar una prevención o reducción de la hipertensión arterial.Sin embargo, también puede ser de mucha ayuda cuando intentamos adelgazar o enfrentar con éxito el tratamiento de un síndrome metabólico donde coexisten obesidad, hipertensión, diabetes y quizá, otras patologías.Sea cual sea el objetivo que perseguimos con su implementación, es fundamental saber con exactitud en qué consiste la dieta DASH:- Posee niveles elevados de fibra, potasio, calcio y magnesio por lo que en ella se deben incluir regularmente y en cantidades adecuadas granos enteros, frutas y verduras que son la base de la dieta DASH.- Es baja en sodio y azúcares refinados como señalan científicos de Reino Unido, debido en parte a la gran variedad de alimentos frescos que incluye la misma y a que propone evitar los alimentos procesados ricos en estos nutrientes.- Ofrece fitoquímicos con efecto antioxidante en elevadas proporciones, sobre todo flavonoides, carotenos de todo tipo y fitoesteroles que derivan de los alimentos de origen vegetal y de las legumbres, semillas y frutos secos también.- Es baja en grasas saturadas y colesterol debido a que incorpora pescado y carne de ave magra como principal fuente de proteínas, así como lácteos desnatados y en menor medida carnes rojas magras. Además, casi no ofrece grasas trans debido a que incorpora productos frescos y evita los procesados.Éstas son las características básicas que describen la dieta DASH: una alimentación rica en cereales integrales, legumbres, frutas y verduras, con lácteos desnatados y carnes magras, sobre todo de pescado y ave.Personalmente, cambiaría el último punto y no hablaría tanto de grasas saturadas y colesterol sino de alimentos, ya que las grasas de las carnes y lácteos, aunque saturadas, son saludables.

La dieta DASH, Dietary Approaches to Stop Hypertension es la estrategia alimentaria más recomendada al momento de buscar una prevención o reducción de la hipertensión arterial.Sin embargo, también puede ser de mucha ayuda cuando intentamos adelgazar o enfrentar con éxito el tratamiento de un síndrome metabólico donde coexisten obesidad, hipertensión, diabetes y quizá, otras patologías.Sea cual sea el objetivo que perseguimos con su implementación, es fundamental saber con exactitud en qué consiste la dieta DASH:- Posee niveles elevados de fibra, potasio, calcio y magnesio por lo que en ella se deben incluir regularmente y en cantidades adecuadas granos enteros, frutas y verduras que son la base de la dieta DASH.- Es baja en sodio y azúcares refinados como señalan científicos de Reino Unido, debido en parte a la gran variedad de alimentos frescos que incluye la misma y a que propone evitar los alimentos procesados ricos en estos nutrientes.- Ofrece fitoquímicos con efecto antioxidante en elevadas proporciones, sobre todo flavonoides, carotenos de todo tipo y fitoesteroles que derivan de los alimentos de origen vegetal y de las legumbres, semillas y frutos secos también.- Es baja en grasas saturadas y colesterol debido a que incorpora pescado y carne de ave magra como principal fuente de proteínas, así como lácteos desnatados y en menor medida carnes rojas magras. Además, casi no ofrece grasas trans debido a que incorpora productos frescos y evita los procesados.Éstas son las características básicas que describen la dieta DASH: una alimentación rica en cereales integrales, legumbres, frutas y verduras, con lácteos desnatados y carnes magras, sobre todo de pescado y ave.Personalmente, cambiaría el último punto y no hablaría tanto de grasas saturadas y colesterol sino de alimentos, ya que las grasas de las carnes y lácteos, aunque saturadas, son saludables.

This Is Your Brain On Nutrition - Brain Health Discussed On today’s episode I talk with Matthew Peal the founder of the Movement Academy about brain nutrition. The Movement Academy help youth & seniors improve physical and cognitive performance.  Matt works with senior based organizational and executive directors to develop active aging programs that symmetrically prevents injuries and boosts cognitive function. Learn more about brain health and nutrition in this episode. Last weeks episode was on the benefits of exercise so Matt and I focused on nutrition.  Just like with every other chronic disease there are things we should eat to minimize our risk or to slow the progression of symptoms as well as foods we should avoid. One of the most important nutritional guidelines we can use is the MIND diet.  The MIND diet, as the name implies, is designed to promote a healthy mind and lower the risk of Alzheimer's disease. It is a mash-up of the Mediterranean diet and the DASH diet — two diets that have been found to have several health benefits. Diet information MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It was developed by a nutritional epidemiologist, Martha Clare Morris, at Rush University Medical Center through a study that was funded by the National Institute on Aging. Her goal was to lower the risk of Alzheimer's disease by promoting a diet consisting of brain-healthy foods. The Mediterranean diet focuses on eating foods that are as natural as possible, while limiting unhealthy fats and red meat. The DASH (Dietary Approaches to Stop Hypertension) diet, as its name suggests, is aimed at helping to ease hypertension. It focuses on helping people to eat foods that can lower their sodium intake and blood pressure. The MIND diet recommends eating 10 foods daily and avoiding five types of foods. The healthy-food group contains: Vegetables Green leafy vegetables in particular Berries, especially blueberries Nuts Beans Wine Whole grains Fish Poultry   Olive The five unhealthy foods are: Fried or fast food Red meats Cheeses Butter and stick margarine Pastries and sweets The rules of the diet are: Get at least three servings of whole grains per day Eat a salad each day Eat one other vegetable every day Drink a glass of wine each day Snack almost every day on nuts Eat beans every other day Consume poultry and berries at least twice a week Consume fish at least once a week Unhealthy foods are allowed, but less than one serving per week, with the exception of butter Less than 1 tablespoon a day of butter is allowed per day Benefits The researchers' main goal in creating the MIND diet was to reduce the risk of Alzheimer's disease (AD). According the Alzheimer's Foundation of America, it is estimated that about a half-million Americans younger than age 65 have some form of dementia, including Alzheimer's disease. The study also found that the longer a person followed the MIND diet, the better protected the individual was from developing Alzheimer's. The results of the study were published in March 2015, in the journal Alzheimer's & Dementia: The Journal of the Alzheimer's Association. Special Bonus for Listeners: As you heard in this episode I changed my eating and lost 100 pounds. I kept off 90 of those pounds for 3.5 year, then I hit 50, had to deal with my dying Father, with my Mother, you know, life.  I’m still down 80 pounds and working on losing another 10-15 but we all know how that goes.  During the episode I mentioned that I learned to bake differently so here’s a secret very few people know about. You can swap butter for silken tofu!  Yes, you read that right, there is a good use for tofu.  I make chocolate chip cookies with half butter and half tofu and my husband loves them.  I’ve made them in the past with all tofu and those are good too, but the half butter ones are better.

Authors: Dawn E. Epstein; Andrew Sherwood, PhD; Patrick J. Smith, PhD; Linda Craighead, PhD; Carla Caccia, RD; Pao-Hwa Lin, PhD; Michael A. Babyak, PhD; Julie J. Johnson, PA-C; Alan Hinderliter, MD; James A. Blumenthal, PhD. Video: A new study finds that greater adherence to the Dietary Approaches to Stop Hypertension (DASH) diet can lead to significant reductions in blood pressure, but that African Americans are less likely to adopt the diet compared to whites. Strong cultural influences on food preferences, food preparation, and perceptions about eating practices may be contributing factors for African Americans. November 2012 (Volume 112, Issue 11, DOI: 10.1016/j.jand.2012.07.007).

It combines many elements of two other popular nutrition plans which have been proven to benefit heart health: the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet.... By the year 2030, an estimated 20 percent of the U.S. population will be 65 years or older.

It combines many elements of two other popular nutrition plans which have been proven to benefit heart health: the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet.... Zekel Healthcare - Researcher Healthcare IT

Alzheimer’s disease (AD) risk was reduced with HIGH adherence to all three diets – MIND Diet, Mediterranean Diet, and the Dietary Approaches to Stop Hypertension diet (DASH), but MODERATE adherence to the MIND diet also decreased AD risk. Adherence to Continue reading Alzheimer’s Disease Prevention and Treatment with the MIND Diet – An Interview with Martha Clare Morris, PhD→ The post Alzheimer’s Disease Prevention and Treatment with the MIND Diet – An Interview with Martha Clare Morris, PhD appeared first on .

The American Medical Society for Sports Medicine (AMSSM) is strongly committed to embedding Exercise is Medicine in the health of Americans. A member of the AMSSM's leadership group is Associate Professor Irfan Asif, the Director of the Sports Medicine Fellowship within the Department of Family Medicine at the University of South Carolina Greenville. Our chat focuses on the practical aspects of Lifestyle Medicine – which is more than exercise medicine alone. You'll hear about: (i) the patient's journey through a 6-week clinical service, (ii) exercise being embedded in all 4 years of the medical curriculum, (iii) how medical students are engaging with high school students in very practical ways and with some surprising outcomes. We discuss the challenges of rolling out a lifestyle medicine programme in rural areas with minimal resources and the devil's advocate asks the hard question: ‘Are doctors really the right persons in health care teams to prescribe exercise?'. Timeline: 00:47m - What is the Lifestyle Medicine clinic? Who is involved, what are the goals? 02:00m - The diet part – modifying the DASH diet with a Southern Flavour (Dietary Approaches to Stop Hypertension (http://ow.ly/VtPSR)) 04:00m - An example: walking through the patient's journey – such as a patient with COPD. The role of partners such at the YMCA 05:30m - What the patient finds important – health or weight loss? 06:00m - How the curriculum embraces Lifestyle Medicine. See the link to Dr Jennifer Trilk's work below (BJSM paper) 08:00m - Practical experiences of medical students within their communities. From given practical cooking advice to engaging high school students who are at risk of gang-related behaviour. Leadership concepts and team dynamic training – beyond the traditional medical model 10:00m - Physicians encouraging 7th & 8th grade children to ‘get your 30' (minutes). Teaching CPR to children at this level. Encouraging young students to be open about concussion symptoms. Practical stuff 11:00m - Exercise Vital Sign: how many minutes do you exercise and how often do you exercise? Integrated into the Electronic Medical Record of the 13th largest health system in the US (with credit to Kaiser-Permanent as well). Flipping the health care system upside down from its focus on fee-for-service to prioritising prevention. 13:00m - Rural roll out: how to make this happen outside of major centres: ‘Think big but start small – practical first steps that will bring partners on board' 14:45m - Taking a broader view – 'If we rely only on medical professionals to provide care our system is bound to sink'. 'There is plenty of pathology to go around'. The role of various health professionals in a team that provides excellence: 'Everyone plays a vital role' 15:30m - Dr Asif answers the hard question: 'What if an exercise professional feels he or she knows more about exercise prescription than the doctor?' Links: Incorporating ‘Exercise is Medicine' into the University of South Carolina School of Medicine and Greenville Health System (Editorial, BJSM, 2014) - http://ow.ly/VtWv4 Check out the 2015 Physical Activity Issue of BJSM - http://bjsm.bmj.com/content/49/4.toc 2014 Physical Activity Issue of BJSM - http://bjsm.bmj.com/content/48/3.toc