Tuesday, September 11, 2018

Nutritional Psychiatry: Eat These Foods To Reduce Depression

 Results of a recent study show that changing your diet can significantly change your mood. This link between mood and diet falls under an emerging field of study referred to as nutritional psychiatry.
The study, which was published in BMC Medicine, included 67 participants who all suffered moderate to severe depression. Each participant was given seven nutritional counseling sessions over a period of 12 weeks to encourage them to change their diets. These sessions included methods like motivational interviews, goal setting, and mindful eating.
The participants were also given dietary guidelines, which advised them to include the following food groups in their diet (along with their recommended serving sizes):
  • Whole grains (five to eight servings per day)
  • Vegetables (six servings per day)
  • Fruit (three servings per day)
  • Legumes (three to four servings per week)
  • Low-fat, unsweetened dairy (two to three servings per day)
  • Raw and unsalted nuts (one serving per day)
  • Fish (at least two servings per week)
  • Lean red meats (three to four per week)
  • Chicken (two to three per week)
  • Eggs (up to six per week)
  • Olive Oil (three tablespoons per day)
They were also asked to avoid the following foods:
  • sweet refined cereal
  • fried food
  • fast food
  • processed meats
  • sugary and alcoholic drinks
Participants who followed the dietary guidelines showed significant improvements in their depression.
“These results indicate that dietary improvement may provide an efficacious and accessible treatment strategy for the management of this highly prevalent mental disorder, the benefits of which could extend to the management of common co-morbidities.” the researchers concluded. (MORE)

Source: Natural News

Monday, September 10, 2018

Vitamin C Found To Significantly Reduce The Risk Of Gout

Vitamin C appears to have protective properties against gout. An analysis of nearly 47,000 men ages 40 to 75 years shows that those who had high vitamin C intake had reduced odds of developing gout over a study period of 20 years. Researchers also note a dose-dependent reduction in gout risk. Men who took 500 mg of vitamin C per day have a 15 percent lower risk of gout, while those who took 1,000 mg  daily had a 30 percent decreased likelihood of developing gout. Men who took 1,500 mg of vitamin C per day show the greatest decline in gout risk at 45 percent, researchers say.
“Given the general safety profile associated with vitamin C intake, particularly in the generally consumed ranges as in the present study, vitamin C intake may provide a useful option in the prevention of gout,” said lead researcher Dr Hyon Choi. (Related: Vitamin C Prevents Gout.)
However, rheumatologist Dr Michael Snaith of the UK Gout Society cautions that taking higher doses of vitamin C intake may not guarantee total gout remission. “Vitamin C may reduce the frequency of attacks and provide a degree of protection. But that does not mean to say that taking whacking great amounts of vitamin C is going to eliminate gout. It would be unwise for people to think they can compensate for eating and drinking too much by taking vitamin C with their pint of beer,” Dr. Snaith says.

CDC: More Americans crippled by gout, arthritis

A new report by the Centers for Disease Control and Prevention (CDC) reveals that the rates of arthritis — and its many forms such as gout, osteoarthritis, lupus, and fibromyalgia — recently reached an all-time high. As many as 54 million Americans were diagnosed with the disease between 2013 and 2015 . The report also showed that 32 million of these patients were of working age between 18 to 6-years old. Twenty-four million adults aged 45 to 64 were diagnosed with the condition. The estimated direct health expenses associated with arthritis is $81 billion per year, the CDC reported. (MORE)

Source: Natural News

Friday, September 7, 2018

Time For A Second Serving: Garlic And Onions Reduce The Effects Of A High-Fat Diet

For thousands of years, cultures around the world have recognized and utilized the amazing healing benefits of garlic and onions. As far back as 1500 B.C., the Egyptians prescribed garlic to treat a multitude of ailments, including everything from abnormal growths and parasitic infections, to a general feeling of being mentally or physically unwell. The Assyrians used it as an antibiotic, and the Greeks ate it before competing in the Olympics to increase their strength. Even Hippocrates, the famous founder of modern medicine, recommended it for a variety of ailments.
Onions have a similarly long and illustrious medicinal history. The ancient Egyptians fed them to the workers who built the pyramids to increase their strength, and in India, onions were mentioned in a famous early medicine treatise called charaka Samhita, which dates back to 6 B.C.
Now, a study conducted by researchers from Nanjing, China, published in the journal Nutrition and Metabolism, has found that the oils in garlic and onions have anti-obesity properties that can counteract the effects of a high fat diet in rats – and therefore likely in humans – on body weight, serum lipid profiles and adipose tissue weight.

Less weight gain = better health

To extract the oils needed for the study, fresh garlic cloves and onion bulbs were chopped, soaked in distilled water, and then subjected to hydrodistillation in essential oil testing equipment for several hours. The essential oils obtained were then dehydrated and stored in the dark at room temperature. The researchers used 96 Sprague-Dawley rats, divided into eight groups, for the study: (MORE)

Source:Natural News

Wednesday, September 5, 2018

Grapes Have Long Been Hailed As The “Food Of The Gods” …

They contain powerful antioxidants that protect your health

Grapes, or Vitis vinifera, has a scientific name that translates to “the vine that bears wine.” The vine produces berries that are either green (also known as “white”) or red.
There are seed and seedless grape varieties, but grape seeds are edible and full of nutrients. Grape juice, pulp, skin, and seeds can be used for various preparations.

The health benefits of grapes

Grapes and various grape products are rich in healthy antioxidants. Antioxidants are enzymes and nutrients that help prevent oxidation. This means antioxidants can neutralize free radicals, which are highly reactive ions or molecules in the human body. Antioxidants donate electrons or modulate enzymes that metabolize free radicals.
Free radicals are naturally produced via metabolism due to normal physiological functions, such as a defense mechanism against pathogens. However, free radicals can sometimes be produced in excess, which means they can negatively affect DNA, lipids, and proteins and cause different diseases.

Grapes also have polyphenols, and these phytochemicals are the best source of dietary antioxidants. Polyphenols offer various health benefits. The bulk of phenolic compounds in grapes can be found in the skin of the berry, and the content will often increase as the fruit ripens.

Red wine and grapes are full of flavonoids (e.g., anthocyanins and catechins), phenolic acids (e.g., caffeic acid and coumaric acid), and stilbenes (e.g., resveratrol). However, red grapes contain more phenolic compounds than red wine grapes.

 Data from animal studies concerning phytochemicals have revealed that anthocyanins can help prevent oxidative stress. Oxidative stress is often the first sign of various chronic conditions, like cancer, cardiovascular disease, and diabetes.

Grape seeds are also full of proanthocyanidins, a class of nutrients that belong to the flavonoid family. Proanthocyanidins, which are also called condensed tannins, are polymers or naturally occurring large molecules. These polymers are made of building blocks known as flavan-3-ol monomers. Grape seed extract is sold as a nutritional supplement.  (MORE)

Monday, August 27, 2018

How To Stop Your Sugar Cravings FOR GOOD

Sugar addiction is hard to break. Nutritionists today believe that the usual diet, which consists mostly of processed food and synthetic ingredients, makes reducing sugar cravings extremely hard.
This does not mean it can’t be done.
To stop your sugar cravings for good, there are two simple things you MUST do. Note that these strategies are inherently simple but are not easy to execute. Expect to experience harsh side effects at the beginning (including feeling cranky and irritable). It gets easier over time and your body will thank you for it – keep your eyes on the prize and don’t beat yourself up if you fail every now and then.

Step one: Remove processed foods with added sugars from of your diet

Studies have proven that processed food negatively affects our health. Processed foods are usually loaded with added sugars like high-fructose corn syrup. These added calories do absolutely nothing for your nutrition. Worse, these sugars do a number on your brain. Data show that added sugars create a “high” in your brain similar to what’s produced by cocaine.
Here is a step-by-step guide that you can follow:
  1. Make a food inventory – Make a diary of all the food that you eat every day. This will help you know which items are hidden sources of sugar. Make a habit of reading food labels carefully. Added sugars are often listed in other ways. Look for terms like dextrin, high-fructose corn syrup (HFCS), and sorbitol.
  2. Avoid artificial sweeteners – Switching to diet soda is not a healthier alternative. Artificial sweeteners are linked to a long list of health complaints including gastrointestinal distress and depression. (Related: 5 Artificial Sweeteners that are Really Bad for the Health.)
  3. Avoid wheat – There is research that suggests you can significantly reduce your sugar cravings by avoiding wheat.
  4. Switch to healthy drinks – Sugary beverages are the best way to get diabetes. The American Heart Association estimates that 180,000 annual deaths worldwide are caused by sugary beverages. This is because these drinks deposit fat right around your waist which dramatically increases the likelihood of inflammation. Switch that can of coke with water, herbal teas, or green tea.

Step two: Replace processed food with real food

Your diet should include a variety of fruits and vegetables, and healthy fats like nuts, olive oil, and avocados. Not only are these foods good for you, they also keep you full and satisfied, effectively preventing sugar cravings.  (MORE)

Source: Natural News