diet and health Archives - Amazing Health Advances

7 Science-Backed Strategies to Curb Summertime Carb Cravings

The AHA! Team — Mon, 21 Jul 2025 05:26:29 +0000

Dr. Don Colbert – As the mercury climbs, so too can our hankering for cold beers, sugary smoothies, and carb-heavy treats. Left unchecked, these cravings can derail even the best intentions. Fortunately, research offers clear, practical tactics to keep those impulses in check—so you can enjoy the season without sacrificing your health. Below, you’ll find seven science-backed strategies (and real-world stats) to help you stay on track all summer long. 1. Stay Hydrated-Thirst Often Masquerades as Hunger Why it works: Dehydration blunts your satiety signals, making you more likely to reach for quick-energy carbs. A landmark study from the University of Birmingham found that drinking 500 mL of water 30 minutes before a meal led participants to consume 75–90 fewer calories, on average, compared to those who drank no water beforehand (Stookey et al., 2012). Dr. Colbert’s tip: Keep a tall glass or reusable bottle by your side. Aim for 8–10 cups of water daily—and chug 8 oz before each meal. On hot days, mineral-rich sparkling water or herbal iced teas count, too. 2. Pack in the Fiber-Slow Digestion, Slower Cravings Why it works: Fiber not only bulks up your meals but also slows carbohydrate absorption, flattening blood sugar spikes that trigger rebound cravings. A meta-analysis in the Journal of Nutrition showed that for every additional 10 g of fiber consumed daily, people eat 130 fewer calories overall (Clark & Slavin, 2013). Dr. Colbert’s tip: Reach for fresh berries, peaches with skin, chilled edamame, or a big mixed-green salad topped with chickpeas or black beans. An extra 5–10 g of fiber at lunch can make all the difference by afternoon. 3. Use Targeted Supplements-Your “Craving Blockers” Why it works: Certain supplements can blunt carb absorption or support insulin sensitivity. For example, white bean extract (Phaseolus vulgaris) has been shown to reduce post-meal blood glucose by up to 20% (Udani et al., 2004), while medium-chain triglyceride (MCT) oil can boost ketones and promote satiety (St-Onge & Bosarge, 2008). Dr. Colbert’s tip: Try 500 mg of a clinically studied carb-blocking formula with your largest carb meal. Or stir 1 Tbsp MCT oil into your morning smoothie—just be sure to ease in (start with 1 tsp) to avoid digestive upset. 4. Practice Mindful Eating-Savor Every Bite Why it works: Distracted eating (TV, phones, driving) disconnects you from your body’s fullness cues, often leading to over-consumption of high-glycemic foods. In controlled trials, mindful eaters consume 25% fewer calories at lunch and report greater post-meal satisfaction (Kristeller & Wolever, 2011). Dr. Colbert’s tip: Eat without screens. Take at least 20 minutes per meal, pause between bites, and rate your hunger on a 1–10 scale before and after eating. When your score hovers around 3–4, it’s time to stop. 5. Leverage “If-Then” Planning-Outsmart Your Impulses Why it works: Implementation intentions (“if-then” plans) turn good intentions into action. A seminal review in Psychological Bulletin found that people who set specific if-then rules (e.g., “If I feel a sugar craving, then I’ll chew sugar-free gum”) are 300% more likely to follow through than those with vague goals (Gollwitzer & Sheeran, 2006). Dr. Colbert’s tip: Write down two personalized plans before the weekend: If I crave chips while watching TV, then I’ll munch on air-popped popcorn. If I’m tempted by an ice-cream truck, then I’ll drink a sparkling probiotic water first and re-assess. 6. Prioritize Protein & Healthy Fats-Cravings’ Natural Opponents Why it works: Protein and fats slow gastric emptying and stimulate satiety hormones (GLP-1, CCK). In one study, subjects who ate 30 g of protein for breakfast had 60% fewer cravings mid-morning compared to a carb-heavy meal (Leidy et al., 2015). Dr. Colbert’s tip: Upgrade your BBQ sides—swap potato salad for a Greek yogurt-based tzatziki dip with veggies, or add grilled salmon to your greens. At snack time, reach for a handful of almonds, a hard-boiled egg, or guacamole with cucumber slices. 7. Optimize Sleep & Stress Management—Tame the Hormones Why it works: Poor sleep elevates ghrelin (the “hunger hormone”) and lowers leptin (the “I’m full” hormone), driving carb cravings by up to 30% (Spiegel et al., 2004). Chronic stress spikes cortisol, which also promotes sugar-seeking behavior. Dr. Colbert’s tip: Aim for 7–8 hours of shut-eye nightly. Wind down with a tech-free ritual (reading, gentle yoga, magnesium bath). When stress hits, try a 5-minute breathing break (inhale for 4 counts, exhale for 6)—research shows it can drop cortisol by 20% in under 10 minutes (Jerath et al., 2006). Wrapping Up Summertime shouldn’t mean submitting to carb cravings. By staying hydrated, loading up on fiber, using smart supplements, eating mindfully, planning ahead with if-then strategies, prioritizing protein/fats, and safeguarding your sleep and stress levels, you’ll not only beat cravings but also sustain energy, focus, and overall well-being. Fun fact: Americans, on average, eat just 16 g of fiber daily—far below the recommended 25–30 g. Boosting even 5 g can dramatically improve appetite control and gut health (USDA, 2020). Ready to take control? Pick one strategy this week, track your progress, and savor the health (and confidence) that comes with powering through summer—carb cravings and all. Dr. Colbert’s 21 Day Keto Zone Looking for more direction on how to beat carb cravings, need accountability, and crave a supportive community? Join Dr. Colbert’s free 21-Day Keto Zone Challenge—a low-carb jumpstart designed to help you build lasting habits, crush cravings, and boost energy. You’ll get daily tips, meal ideas, and live Q&A’s straight from our expert team, plus friendly encouragement from fellow challengers. Ready to take the next step? Click here to join: https://divinehealth.com/challenge And don’t forget to connect with our Keto Zone Facebook group, click the link and request to join the group and someone will approve you the same day. facebook.com/KetoZoneGroup! References Clark, M. J. & Slavin, J. L. (2013). The effect of fiber on satiety and food intake: A systematic review. Journal of Nutrition, 143(4), 395–402. Gollwitzer, P. M. & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Psychological Bulletin, 132(2), 169–188. Kristeller, J. L. & Wolever, R. Q. (2011). Mindfulness-based eating awareness training for treating binge eating disorder: The conceptual foundation. Eating Disorders, 19(1), 49–61. Leidy, H. J. et al. (2015). Higher protein intake preserves lean mass and satiety with weight loss in pre-diabetic women. Journal of Nutrition, 145(12), 2375–2382. Spiegel, K., Tasali, E., Penev, P. & Van Cauter, E. (2004). Sleep loss: A novel risk factor for insulin resistance and Type 2 diabetes. Journal of Applied Physiology, 99(5), 2008–2019. St-Onge, M. P. & Bosarge, A. (2008). Weight loss diet that includes consumption of medium-chain triacylglycerol oil leads to greater weight and fat mass loss than does olive oil. American Journal of Clinical Nutrition, 87(3), 621–626. Stookey, J. D. et al. (2012). Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity, 20(8), 1675–1682. To read the original article click here.

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WARNING: Your Protein Powder Might be Loaded with Toxic Heavy Metals

The AHA! Team — Mon, 14 Jul 2025 05:03:04 +0000

Stephanie Woods via NaturalHealth365 – Protein supplements are a big business in the United States. In 2023, the market exceeded $9.69 billion. As more people strive to improve their health, lose weight, and get more fit, this figure is expected to continue climbing. The general consensus among consumers is that protein supplements are “natural,” and since they are typically found in health food stores and wellness sites, then they must be safe. But are they? The Clean Label Project’s Protein Category analyzed 160 products from 70 of the leading brands for protein supplements. The 2024-25 Protein Powder Category Report provides vital data regarding some concerning ingredients and potential contaminants that consumers should know before taking them. The results are eye-opening. An alarming 47% of the products tested exceeded the toxic metal safety threshold set forth by California Proposition 65. In simple terms, most of the protein supplements tested were potentially unsafe. Understanding proposition 65: Context for the findings To put the findings in context, you have to understand Proposition 65. This California law has a list of chemicals maintained by the state. These chemicals are believed to cause reproductive harm or cancer in humans. Businesses must place warning labels on foods containing these chemicals at levels that exceed the “safe” levels set forth by the law. The Proposition 65 list contains many synthetic and natural chemicals commonly found as ingredients or additives in solvents, dyes, household products, pesticides, drugs, and food. These chemicals may be used in manufacturing or as a byproduct of a chemical process, such as fumes or exhaust. Key findings from the study The study tested 160 products from 70 popular brands for 258 heavy metals and chemicals, focusing on heavy metals and bisphenols. The analysis yielded a total of 35,863 findings. 47% of all tested products exceeded state or federal safety regulations, including Proposition 65. 21% of all products contained more than double the acceptable levels of lead as defined by Proposition 65. Organic protein powders: 79% exceeded Proposition 65 levels for lead. 41% contained over twice the acceptable levels of lead. Plant-based protein powders: 77% exceeded Proposition 65 levels for lead. Whey protein powders: 28% exceeded Proposition 65 levels for lead. Collagen protein powders: 26% exceeded Proposition 65 levels for lead. Chocolate protein powders: 65% exceeded Proposition 65 levels for lead. 29% contained over twice the acceptable levels of lead. These findings highlight significant safety concerns regarding heavy metal contamination in protein powders, particularly in organic, plant-based, and chocolate varieties. What should you look for in a protein powder? The analysis revealed that plant-based protein powders had the highest levels of contaminants, while whey-based protein powders showed the lowest levels. If you’re looking for a safer option, choosing a product with minimal contaminants is key. For added peace of mind, consider buying from Clean Label Project Certified companies. Some trusted brands include: Genetic Nutrition Gorilla Formula 23 Nutrabox Oziva Puori Ritual Wellbeing Nutrition Wicked Protein You can also visit the Clean Label Project website to learn about more certified products and make informed health choices. Editor’s note: I highly recommend LuvByNature Grazing Goat Whey Protein – which comes from goats that graze – 365 days per year – on pesticide and chemical free pastures. No hormones, antibiotics or pesticides are used – ever. This product is non-GMO and gluten free. Sources for this article include: Cleanlabelproject.org Health.com Oehha.ca.gov To read the original article click here.

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Homemade Hormone Balance Serum

The AHA! Team — Wed, 18 Jun 2025 05:43:49 +0000

Kyra Oliver via Dr. Axe – This homemade hormone balance serum can help keep your hormonal balance in check and ward off potential health issues imbalanced hormones cause. Hormonal balance is one of the most important aspects of a properly functioning body, which is why having a homemade hormone balance serum can come in handy. Hormones, such as estrogen and insulin, are chemical messengers that affect many aspects of your health as they travel in your bloodstream throughout your entire body. Some of the most common side effects of hormone imbalance include: Infertility Weight gain Depression Fatigue Insomnia Low libido Hair loss and hair thinning The best way to balance hormones naturally is through diet. That includes food sources. For instance, avocados benefit hormonal balance greatly. In addition, using essential oils to supplement your diet can help balance hormones and ward off health problems associated with hormonal imbalance, and they can be used to make a great homemade hormone balance serum. Key ingredients This homemade hormone balance serum includes two of the top essential oils for hormones. With equal parts clary sage oil and thyme oil (30 drops each) this recipe is chock-full of beneficial effects. Clary sage oil The biggest benefit of clary sage is that it helps balance out estrogen production in the body. A lot of health issues today, even things like infertility, PCOS and estrogen-based cancers, are caused from excess estrogen in the body, in part, because of our consumption of high-estrogen foods. Because clary sage helps balance out those estrogen levels, it’s an incredibly effective essential oil for a wide array of hormone imbalances. So, whether you’re looking for natural remedies for PMS cramps during the month or possibly already know you have excess estrogen in your body, clary sage is a great essential oil to consider adding to your essential oil regime. Thyme oil Thyme oil benefits the body by improving progesterone production. Many men and women are low in, and low progesterone levels have been linked with infertility, PCOS and depression, as well as other imbalanced hormones within the body. Improved progesterone makes thyme a great essential oil you can use to naturally balance out hormones in your body. Plus, it comes with fewer potential side effects compared to other treatments, such as hormone replacement therapy. Other essential oils In addition to thyme and clary sage oil, add 30 drops of ylang ylang oil and one ounce of evening primrose oil to the mix. Once combined, put the homemade hormone balance serum mixture in a glass vial with a dropper, and you’re ready to rock. Simply rub five drops on your neck twice daily to help keep your hormones in check. More DIY serums If you like this homemade hormone balance serum and are looking for other natural serums to make, here are a few to try: Homemade Anti-Aging Serum DIY Vitamin C Serum for the Face DIY Retinol Facial Serum Homemade Hormone Balance Serum Author: Kyra Oliver | Total Time: 2 min | Yield: 30 uses This homemade hormone balance serum can help keep your hormonal balance in check and ward off potential health issues imbalanced hormones cause. Ingredients 1 ounce evening primrose oil 30 drops clary sage oil 30 drops thyme oil 30 drops ylang ylang oil Instructions Mix all ingredients together in 2-ounce bottle. Put into glass vial with dropper. Rub 5 drops onto neck 2 times daily. To read the original article click here.

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Ultra-Processed Foods Linked to Hypertension, Cancer, & Early Death

The AHA! Team — Wed, 18 Jun 2025 05:16:23 +0000

Lance D Johnson via Natural News – Study Exposes Hidden Dangers of Modern Diet In a world where convenience trumps nutrition, a groundbreaking study exposes the deadly consequences of ultra-processed foods—linking them to skyrocketing rates of hypertension, heart disease, cancer, and premature death. Presented at the ACC Asia 2025 conference in Singapore, the research analyzed data from 8.2 million adults across four continents, revealing a disturbing trend: the more ultra-processed foods people eat, the faster their health deteriorates. Key points: A new study reveals that ultra-processed foods increase the risk of hypertension, cardiovascular disease, cancer, and early death. Every additional 100 grams consumed daily raises the risk of digestive diseases by 19.5% and all-cause mortality by 2.6%. Researchers warn of hidden additives, synthetic ingredients, and nutrient-deficient formulations in mass-produced foods. Governments and health officials urged to enforce stricter labeling and promote whole-food alternatives. The silent killers in your pantry Ultra-processed foods—those factory-made products loaded with synthetic additives, refined sugars, and industrial seed oils—are not just empty calories. They are engineered for addiction while stripping away essential nutrients. According to Dr. Xiao Liu, a cardiologist at Sun Yat-sen Memorial Hospital, these foods disrupt metabolism, gut health, and even mental well-being through: Blood lipid imbalances Gut microbiome destruction Chronic inflammation and oxidative stress Insulin resistance and obesity Common offenders include: Sugar-laden cereals (high-fructose corn syrup, artificial dyes) Packaged cookies and candy (hydrogenated oils, emulsifiers) Processed meats (sodium nitrites, MSG) Soda and energy drinks (aspartame, phosphoric acid) A dose-dependent health crisis The study found that for every 100 grams of ultra-processed food consumed daily (roughly a small bag of chips or a sugary drink), the risks climb: 14.5% higher hypertension risk 5.9% increased cardiovascular events 19.5% spike in digestive diseases 2.6% greater chance of early death Even more alarming? The GRADE assessment confirmed high-to-moderate certainty in these findings—meaning the evidence is undeniable. Where did the term “ultra-processed food” come from? The term “ultra-processed food” (UPF) was introduced by Brazilian nutrition researcher Carlos Monteiro and his team in 2009 as part of the NOVA food classification system. This system categorizes foods based on their level of processing rather than just their nutritional content. The NOVA classification divides foods into four groups: Unprocessed or minimally processed foods (e.g., fresh fruits, vegetables, eggs, milk). Processed culinary ingredients (e.g., sugar, salt, butter, oils). Processed foods (e.g., canned vegetables, cheese, cured meats). Ultra-processed foods (e.g., sodas, chips, fast food, packaged snacks). Monteiro’s research highlighted how UPFs are linked to obesity and chronic diseases, leading to global awareness of their health risks. How do ultra-processed foods differ from processed foods? Ultra-processed foods (UPFs) are industrially manufactured products containing numerous additives, artificial flavors, and minimal whole food content. Unlike processed foods—such as canned beans, cheese, smoked fish, and bread—which are altered mainly for preservation or taste and retain recognizable ingredients, UPFs (like soda, candy, instant noodles, chicken nuggets, and frozen pizza) rely on artificial colors, emulsifiers, sweeteners, and preservatives. While processed foods may still provide some nutrients despite often being high in salt, sugar, or fat, UPFs are typically calorie-dense, loaded with unhealthy fats, sugar, and salt, and lack fiber and essential nutrients. The primary purpose of processed foods is to extend shelf life or enhance flavor, whereas UPFs are engineered for hyper-palatability, convenience, and long shelf life, prioritizing low cost and mass appeal over nutritional value. Why are ultra-processed foods considered addictive? Research suggests UPFs may trigger addictive-like eating behaviors due to: Hyper-palatability – High levels of sugar, fat, and salt stimulate brain reward pathways. Artificial additives – Flavor enhancers (e.g., MSG) and sweeteners (e.g., high-fructose corn syrup) may increase cravings. Rapid digestion & absorption – Refined carbs and fats cause blood sugar spikes, leading to overeating. Marketing & convenience – Easy access and aggressive advertising reinforce habitual consumption. Studies comparing UPFs to addictive substances (like nicotine) suggest they may lead to loss of control over eating, similar to substance dependence. The solution to this is simple; making America healthy again won’t come from the top down. Individuals have to decide that their life is worth living and they have to choose to eat real foods, and maybe grow some of their own! Sources include: ScienceDaily.com ACC.org ACC.org To read the original article, click here

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Crohn’s Disease Diet and Natural Treatment Plan

The AHA! Team — Wed, 12 Feb 2025 06:12:57 +0000

Annie Price, CHHC via Dr. Axe – Have you been suffering from excessive diarrhea and abdominal pain on a regular basis? You might have Crohn’s disease, which means you may want to follow a Crohn’s disease diet and treatment plan. So if you have Crohn’s, there is good news. You can help treat this condition naturally with a Crohn’s disease diet, along with making other lifestyle changes. What is Crohn’s disease, exactly? This inflammatory bowel disease (IBD) causes inflammation of the lining of your digestive tract, which can lead to abdominal pain, severe diarrhea, fatigue, weight loss and malnutrition. It’s estimated that 2.4 million to 3.1 million Americans suffer from Crohn’s disease or ulcerative colitis (collectively known as inflammatory bowel diseases or IBD). Crohn’s disease can seriously get in the way of everyday life with the possibility of it being both painful and debilitating. Sometimes, it even leads to life-threatening complications. If you suffer from Crohn’s, don’t lose hope! Much like the IBS diet and ulcerative colitis diet can help treat those IBD conditions, the Crohn’s disease diet can do the same with this gastrointestinal tract issue. Crohn’s disease diet guidelines Crohn’s disease treatment, the natural way, involves making a number of scientifically proven changes to your lifestyle and diet. Here are some of the top ways to start improving Crohn’s disease symptoms, starting with learning about which foods are a part of a Crohn’s disease diet. The National Institute of Diabetes and Digestive and Kidney Diseases states that healthcare providers recommend several types of specific diet plans for helping to control Crohn’s symptoms. The type of diet that works best depends on your ability to digest and absorb minerals, bacteria, fats, fiber and certain types of carbohydrates. People with Crohn’s react differently to these food groups depending on what type of medications they might be taking, their levels of intestinal inflammation, and the extent to which they produce or don’t produce different digestive enzymes. Here are some Crohn’s disease diet guidelines, including foods to eat and foods to avoid: 1. Avoid classic problem foods Food sensitivities vary from patient to patient but commonly include spicy and fried foods, refined foods like white breads and pastas, carbonated drinks, alcohol, and caffeine. Wheat products (gluten), cereal grains such as corn and oats, dairy products, pork, onions, and yeast also all tend to make Crohn’s symptoms worse. Research published in Gastroenterology and Hepatology found that a diet low in fat and fiber (known as a LOFFLEX diet) tends to be highly effective at treating Crohn’s, with some studies finding that up to 60 percent of patients go into remission within two years. 2. Eat a healing diet Changing and improving your diet is one of the most important, controllable and natural things you can do to improve inflammation associated with Crohn’s disease. If you suffer from Crohn’s, following a healing foods diet may help decrease inflammation (the No. 1 dietary goal with Crohn’s), alkalize the body, lower blood glucose, eliminate toxins and optimize nutrient intake. The healing foods diet consists of eating roughly equal amounts (33 percent each) of clean protein sources, healthy fats and low-glycemic carbohydrates in the forms of fruits and vegetables. 3. Limit dairy Many people with Crohn’s find that gastrointestinal problems like diarrhea, abdominal pain and gas improve when they limit or eliminate dairy products. Some people are also lactose intolerant, which means they can’t digest the milk sugar (lactose) in dairy foods. While the lactose in dairy hasn’t been shown to necessarily make Crohn’s worse, the fat content in dairy can inflame the condition. 4. Be careful with high-fiber foods For some people suffering from Crohn’s, consuming high amounts of fiber, especially from raw fruits and vegetables, can be too difficult for their compromised systems to handle. Don’t skip your fruits and veggies altogether, however. Just eat them cooked whenever possible. Some Crohn’s sufferers have trouble with foods in the cabbage family (broccoli, cauliflower, cabbage, etc.), nuts, seeds, corn and popcorn. Keeping a food diary can help you see what works and what doesn’t for your particular case of Crohn’s. This way you don’t eliminate a healthy food (for example, broccoli) unnecessarily in your Crohn’s disease diet if your digestive system actually can handle that food well. 5. Increase prebiotic intake Consuming more prebiotics, a special form of dietary fiber that promotes the growth of healthy bacteria (probiotics) that combat bad bacteria, is a smart idea for people with Crohn’s disease. Prebiotic foods include things like asparagus, bananas, honey and oats, all of which make excellent additions to any Crohn’s disease diet. However, because prebiotics are a type of fiber, it’s important to monitor your systems and pay attention to how you feel. If particular prebiotic foods, or foods high in fiber, are causing worsened symptoms, then try subbing in other foods until you find what works. 6. Eat smaller meals If you want to avoid a Crohn’s disease flare-up, it’s best to stop overloading your body with over-sized meals. By eating smaller meals you put less stress on the gastrointestinal tract, which can help reduce some Crohn’s symptoms like bloating, gas and cramping. You can try eating smaller meals more often throughout the day, rather than two to three big meals, to help with absorption of nutrients, improving energy and controlling symptoms. 7. Drink enough fluids It’s possible to lose a high amount of fluid due to frequent diarrhea. Make sure to drink plenty of water and stay hydrated every day. Caffeine-free herbal tea, bone broth and kombucha are also good choices, since these not only provide water, but also electrolytes, amino acids and probiotics. 8. Avoid artificial sweeteners Research has shown that increased use of artificial sweeteners is correlated with higher rates of IBD, including Crohn’s. That means limiting or avoiding artificial sweeteners is a good idea on a Crohn’s disease diet, and truth is it’s a good rule in general to follow considering these foods are associated with GI issues, allergies, insulin and metabolic effects, cancer, cardiovascular issues, and more. Foods to eat vs. foods to avoid It’s important to note that the foods to eat on a Crohn’s disease diet and the foods to avoid on a Crohn’s disease diet aren’t necessarily beneficial for everyone. Some people may have issues with certain foods that generally are recommended for IBD patients, while others may not have issues with certain foods that typically can trigger flare-ups in many IBD patients. It’s a good idea to embark on an elimination diet to learn your own specific triggers so you can tailor your Crohn’s disease diet to your personal needs. Grains Eat: Rice and rice pasta Low-fiber cereals Oatmeal or cream of rice Plain crackers Potatoes Cornmeal and polenta Gluten-free bread Avoid/limit: Whole grains, like whole-wheat bread, bran, brown rice and quinoa (high in fiber, which may irritate the gut) Popcorn and granola Seeds and nuts in bread or grain products Rye and barley Whole-wheat pasta Fruits and vegetables Eat: Peeled and cooked vegetables (e.g., carrots, zucchini, squash, pumpkin and potatoes) Ripe, peeled fruits like bananas, melons and applesauce Canned fruits (without added sugar or preservatives) Peeled cucumbers Bell peppers Cantaloupe Avoid/limit: Raw vegetables and fruits with skins or seeds (e.g., broccoli, cabbage, berries, apple and citrus fruits) Cruciferous vegetables (e.g., cauliflower, Brussels sprouts) that may cause gas High-fiber fruits, like figs, prunes and pineapple Cauliflower Artichokes Cherries Plums and peaches Protein and meat Eat: Lean protein sources, like chicken, turkey, eggs and fish Smooth nut butters (e.g., almond butter or peanut butter) Tofu or well-cooked legumes (if tolerated) Avoid/limit: Fatty, fried or processed meats (e.g., bacon, sausage) Tough cuts of meat or meat with gristle Beans, lentils or legumes that cause gas and bloating Red meat Dark poultry meat Dairy Eat: Lactose-free dairy products (e.g., lactose-free milk, yogurt and cheese) Hard cheeses, like cheddar or Parmesan (lower in lactose) Fortified dairy alternatives, like almond, soy, flax, hemp, coconut or oat milk Fermented dairy (ideally low-fat), such as yogurt and kefir Avoid/limit: High-lactose dairy and full-fat dairy (e.g., whole milk, cream, soft cheeses) Flavored yogurts with added sugars Ice cream and milkshakes (high in fat and lactose) Butter and margarine Cream Herbs and spices Eat: Mild herbs, like parsley, basil or oregano Ginger and turmeric Chives and green onions Cumin Lemon peel Mustard Fresh herbs Avoid/limit: Spicy seasonings (e.g., chili powder, cayenne, black pepper, jalapeno) Strong condiments, like hot sauce or horseradish Allspice Garlic Onions (except green onions) Paprika Wasabi Drinks Drink: Water (essential for hydration) Herbal teas (e.g., chamomile, ginger) Electrolyte-replenishing drinks (low in sugar) Sparkling water Avoid/limit: Alcohol, especially beer, liquor and wine Caffeinated beverages (e.g., coffee, black tea, soda) Sugary drinks and carbonated beverages Crohn’s disease diet supplements 1. Probiotics Taking a daily, high-quality, live probiotic supplement — in addition to consuming probiotic foods — supports your body’s immune system and helps improve digestive function and mineral absorption. Probiotics have been shown to help people with Crohn’s disease reduce the incidence of diarrhea as well. Studies have found that people with Crohn’s often suffer from vitamin B12 deficiency and/or folate deficiency, and a good probiotic supplement encourages enhanced synthesis of B vitamins, calcium, vitamin K2 and other nutrients. Probiotics also support digestion of difficult substances, like gluten and lactose. 2. Slippery elm Slippery elm is an herbal remedy and demulcent (a substance that protects irritated tissues and promotes their healing). It contains mucilage, a substance that becomes a slick gel when mixed with water. This mucilage coats and soothes the mouth, throat, stomach and intestines, making it excellent at calming Crohn’s flare-ups. 3. Curcumin With anti-inflammatory properties, research has found that people with inflammatory bowel disease who took curcumin reduced their symptoms and their need for medicines. Various clinical studies have suggested that curcumin might be a potential candidate for the prevention and/or treatment of a variety of colonic diseases, such as ulcerative colitis, Crohn’s disease and colonic cancer. 4. Glutamine Glutamine is an amino acid found in the body that helps the intestine function properly. Since it’s good for overall intestinal health, it can offer help for Crohn’s. It’s best to take glutamine on an empty stomach. 5. Omega-3 fatty acids Omega-3s, like those found in fish oil, can help fight inflammation and reduce the chances of recurrence of Crohn’s. Studies have been mixed, but some sufferers find omega-3s to be helpful. 6. Real multivitamin Because Crohn’s disease can interfere with your ability to absorb nutrients, it’s often a good idea to take a multivitamin and mineral supplement. You don’t want just any multivitamin, though. Make sure it’s a real food multivitamin that contains beneficial minerals, and avoid multivitamins with dangerous substances. If you find you’re deficient in a particular nutrient, you can also supplement with that specific nutrient. Some common nutritional deficiencies in Crohn’s patients include calcium, folate, B12, vitamin D and fat-soluble vitamins. Frankincense essential oil also helps improve digestive health and has been shown to be beneficial in reducing symptoms of Crohn’s disease as well as leaky gut syndrome, chronic colitis, ulcerative colitis and IBS. Add one to two drops of oil to eight ounces of water or to a tablespoon of honey for GI relief. If you’re going to ingest it orally, make sure it’s 100 percent pure oil, and don’t ingest fragrance or perfume oils. Other natural Crohn’s disease treatments How exactly stress plays a part in contributing to IBD is still up for debate, but experts agree that stress can trigger symptom flare-ups, worsen digestive health overall and increase the chance of experiencing complications. Of course, stress is a part of daily life, and not all stress is going to be within your control. However, there’s a lot you can do to reduce your reactions to stressful events. Regular exercise, getting adequate rest, taking time to relax, spending time outdoors and fostering supportive relationships can make a huge impact as natural stress relievers. Here are some other things to do in addition to following a Crohn’s disease diet...

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7 Health Benefits of Lemons: Nature’s Health Powerhouse

The AHA! Team — Fri, 22 Nov 2024 06:49:57 +0000

Dr. Don Colbert – As a physician dedicated to promoting health and wellness through natural means, I often encourage my patients to incorporate nutrient-rich foods into their diets. One such food that stands out for its myriad health benefits is the lemon. This bright, tangy fruit is more than just a flavorful addition to your water or tea; it is a powerful ally in promoting overall health. In this article, we will explore seven benefits of lemons, backed by scientific studies and interesting facts that highlight why this citrus fruit deserves a prominent place in your diet. 1. Rich in Vitamin C One of the most well-known benefits of lemons is their high vitamin C content. Vitamin C is an essential nutrient that supports immune function, skin health, and wound healing. Just one lemon provides about 31 mg of vitamin C, which is roughly 51% of the recommended daily intake. This high vitamin C content makes lemons an excellent choice for boosting your immune system, especially during cold and flu season. 2. Antioxidant Properties Lemons are rich in antioxidants, which help protect your cells from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress, leading to chronic diseases such as heart disease, cancer, and diabetes. The antioxidants in lemons, including flavonoids, have been shown to reduce inflammation and improve overall health. A study published in the Journal of Agricultural and Food Chemistry found that the flavonoids in citrus fruits like lemons have potent antioxidant properties. These compounds can help neutralize free radicals, reducing oxidative stress and lowering the risk of chronic diseases. 3. Promotes Digestive Health Lemons are also known for their ability to support digestive health. The citric acid in lemons can enhance the production of digestive juices, helping to break down food more efficiently. This can be particularly beneficial for individuals who experience indigestion or bloating. Furthermore, the pectin fiber in lemons can aid in digestion by promoting the growth of healthy gut bacteria. A healthy gut microbiome is essential for optimal digestion and nutrient absorption. Drinking a glass of warm lemon water in the morning can stimulate your digestive system, setting the tone for a day of healthy eating. 4. Supports Heart Health Heart disease remains one of the leading causes of death worldwide. Incorporating lemons into your diet can be a simple yet effective way to support heart health. The vitamin C, fiber, and plant compounds in lemons can all contribute to a healthier cardiovascular system. A study published in the Journal of Nutrition found that higher vitamin C intake is associated with a lower risk of heart disease. The study suggests that the antioxidant properties of vitamin C can help protect against the oxidative damage that leads to heart disease. Additionally, the soluble fiber in lemons can help lower blood cholesterol levels, further reducing the risk of heart disease. 5. Aids in Weight Loss For those looking to shed a few pounds, lemons can be a helpful addition to a weight loss regimen. Lemons are low in calories but high in fiber, which can help you feel full and satisfied. The pectin fiber in lemons expands in your stomach, helping to curb hunger and reduce overall calorie intake. Moreover, the citric acid in lemons has been shown to boost metabolism, helping your body burn more calories. Drinking lemon water can also promote hydration, which is essential for maintaining a healthy weight. 6. Enhances Skin Health The benefits of lemons extend beyond internal health; they can also improve the appearance of your skin. Vitamin C is a key ingredient in collagen production, which is vital for maintaining the elasticity and firmness of your skin. Regular consumption of lemons can help reduce the appearance of wrinkles and fine lines, giving your skin a more youthful and vibrant look. Additionally, the antioxidants in lemons can help combat the signs of aging by neutralizing free radicals that cause skin damage. Applying lemon juice topically can also help brighten your complexion and reduce dark spots, although it is important to use it with caution to avoid skin irritation. 7. Detoxifies the Body Lemons are often touted for their detoxifying properties. The citric acid in lemons helps to stimulate the liver, enhancing its ability to flush out toxins from the body. This detoxifying effect can promote overall health and well-being. A study published in the Journal of Clinical Biochemistry and Nutrition found that citrus flavonoids can help protect the liver from oxidative damage, supporting its detoxification processes. Incorporating lemon water into your daily routine can provide a gentle and natural detox, helping to cleanse your body from within. Conclusion Lemons are a versatile and powerful fruit that offer numerous health benefits. From boosting immune function and promoting digestive health to supporting heart health and enhancing skin appearance, lemons are a true nutritional powerhouse. By incorporating lemons into your daily diet, you can take advantage of their many benefits and improve your overall health. As always, it is important to consult with your healthcare provider before making any significant changes to your diet, especially if you have underlying health conditions. Embrace the power of lemons and enjoy the many ways this remarkable fruit can enhance your health and well-being. References Journal of Agricultural and Food Chemistry. “Antioxidant Properties of Flavonoids in Citrus Fruits.” Journal of Nutrition. “Vitamin C Intake and Heart Disease Risk.” Journal of Clinical Biochemistry and Nutrition. “Protective Effects of Citrus Flavonoids on Liver Health.” To read the original article click here.

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The Largest Study on Fasting in the World

The AHA! Team — Fri, 22 Nov 2024 06:06:32 +0000

Michael Greger M.D. FACLM via Nutrition Facts – The Buchinger-modified fasting program is put to the test. A century ago, fasting — “starvation, as a therapeutic measure” — was described as “the ideal measure for the human hog…” (Fat shaming is not a new invention in the medical literature.) I’ve covered fasting for weight loss extensively in a nine-video series, but what about all the other purported benefits? I also have a video series on fasting for hypertension, but what about psoriasis, eczema, type 2 diabetes, lupus, metabolic disorder, rheumatoid arthritis, other autoimmune disorders, depression, and anxiety? Why hasn’t it been tested more? One difficulty with fasting research is: What do you mean by fasting? When I think of fasting, I think of water-only fasting, but, in Europe, they tend to practice “modified therapeutic fasting,” also known as Buchinger fasting, which is more like a very low-calorie juice fasting with some vegetable broth. Some forms of fasting may not even cut calories at all. As you can see below and at 1:09 in my video The World’s Largest Fasting Study, Ramadan fasting, for example, is when devout Muslims abstain from food and drink from sunrise to sunset, yet, interestingly, they end up eating the same amount—or even more food—overall. The largest study on fasting to date was published in 2019. More than a thousand individuals were put through a modified fast, cutting daily intake down to about ten cups of water, a cup of fruit juice, and a cup of vegetable soup. They reported very few side effects. In contrast, the latest water-only fasting data from a study that involved half as many people reported nearly 6,000 adverse effects. Now, the modified fasting study did seem to try to undercount adverse effects by only counting reported symptoms if they were repeated three times. However, adverse effects like nausea, feeling faint, upset stomach, vomiting, or palpitations were “observed only in single cases,” whereas the water-only fasting study reported about 100 to 200 of each, as you can see below and at 2:05 in my video. What about the benefits though? In the modified fasting study, participants self-reported improvements in physical and emotional well-being, along with a surprising lack of hunger. Vast majority of those who came in with a pre-existing health complaint reported feeling better What’s more, the vast majority of those who came in with a pre-existing health complaint reported feeling better, with less than 10 percent stating that their condition worsened, as you can see in the graph below and at 2:24 in my video. However, the study participants didn’t just fast; they also engaged in a lifestyle program, which included being on a plant-based diet before and after the modified fast. If only the researchers had had some study participants follow the healthier, plant-based diet without the fast to tease out fasting’s effects. Oh, but they did! About a thousand individuals fasted for a week on the same juice and vegetable soup regimen and others followed a normocaloric (normal calorie) vegetarian diet. As you can see below and at 2:54 in my video, both groups experienced significant increases in both physical and mental quality of life, and, interestingly, there was no significant difference between the groups. In terms of their major health complaints—including rheumatoid arthritis; chronic pain syndromes, like osteoarthritis, fibromyalgia, and back pain; inflammatory and irritable bowel disease; chronic pulmonary diseases; and migraine and chronic tension-type headaches—the fasting group appeared to have an edge, but both groups did well, with about 80 percent reporting improvements in their condition and only about 4 percent reporting feeling worse, as you can see below and at 3:25 in my video. Now, this was not a randomized study; people chose which treatment they wanted to follow. So, maybe, for example, those choosing fasting were sicker or something. Also, the improvements in quality of life and disease status were all subjective self-reporting, which is ripe for placebo effects. There was no do-nothing control group, and the response rates to the follow-up quality of life surveys were only about 60 to 70 percent, which also could have biased the results. But extended benefits are certainly possible, given they all tended to improve their diets, as you can see below and at 4:00 in my video. They ate more fruits and vegetables, and less meats and sweets, and therein may lie the secret. “Principally, the experience of fasting may support motivation for lifestyle change. Most fasters experience clarity of mind Most fasters experience clarity of mind and feel a ‘letting go’ of past actions and experiences and thus may develop a more positive attitude toward the future.” As a consensus panel of fasting experts concluded, “Nutritional therapy (theory and practice) is a vital and integral component of fasting. After the fasting therapy and refeeding period, nutrition should follow the recommendations/concepts of a…plant-based whole-food diet…” If you missed the previous video, check out The Benefits of Fasting for Healing. Key Takeaways Fasting as a therapeutic measure has a long history, but its potential benefits beyond weight loss are numerous and underexplored. There are different types of fasting, including water-only fasting and modified therapeutic fasting (such as Buchinger fasting), which involves consuming low-calorie liquids like juice and vegetable broth. Ramadan fasting is also observed, where despite abstaining from food and drink during daylight hours, overall food intake may not decrease. Studies indicate that modified fasting may have fewer adverse effects compared to water-only fasting. Participants in a large modified fasting study reported minimal side effects like nausea or faintness, in contrast to more significant issues reported in water-only fasting studies. Participants in modified fasting studies reported improvements in both physical and emotional well-being, alongside reduced hunger. Those with pre-existing health conditions often experienced improvements, although a controlled comparison with a plant-based diet alone would help delineate fasting-specific effects. Combining fasting with a healthier lifestyle, such as eating a plant-based diet, appears beneficial. Both fasting and non-fasting groups in studies showed significant improvements in quality of life and disease symptoms, suggesting that dietary improvements might be a key factor. To read the original article click here.

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New Study Reveals Declining Nutrient Intake Among U.S. Women of Reproductive Age

The AHA! Team — Wed, 20 Nov 2024 06:42:21 +0000

Pooja Toshniwal Paharia via News-Medical – Groundbreaking study reveals how chromatin and DNA methylation changes during brain development contribute to the risk of neuropsychiatric disorders like schizophrenia and bipolar disorder. A recent study published in JAMA Network Open compares trends in nutrient consumption from dietary sources and supplements in pregnant and non-pregnant women in the United States. The impact of nutrient deficiencies during pregnancy Nutritional status is crucial for maternal health and fetal growth, as it reduces the risk of chronic diseases in later life. Energy requirements are greater during pregnancy due to increased metabolic processes and workload on the lungs and the heart. During pregnancy, women require multiple nutrients, including protein for tissue growth, iron to produce red blood cells, folate to prevent neural disorders, calcium to develop strong fetal bones, and iodine for increased thyroxine secretion. Several studies have reported inadequate nutrient intake among pregnant women in the United States, with a high prevalence of magnesium, vitamin D, and vitamin E deficiencies. Pregnant women also consume less potassium, choline, and vitamin K, despite higher rates of nutrient supplementation than non-pregnant women. Furthermore, most pregnant women consume eicosapentaenoic acid (EHA) and docosahexaenoic acid (DHA) below the recommended threshold for optimal health. About the study The current study, which was conducted between February 2022 and July 2024, included 1,392 pregnant and 9,737 non-pregnant women between 20 and 44 years of age. Data were obtained from at-home interviews and visits to mobile examination centers. Study participants provided one or more 24-hour dietary recalls at mobile examination centers, followed by telephonic conversations. The study participants also provided information on their age, race, ethnicity, education, smoking status, and income-to-poverty ratio (PIR). Pregnancy status was determined from positive urine pregnancy tests and self-reported trimester. The primary study measures included the average regular consumption of micronutrients and macronutrients, as well as the prevalence of micronutrient intake insufficiency. The U.S. Food Security Survey Module was utilized to assess adult food security. Participant enrollment in the Food Stamps, Supplemental Nutrition Assistance Program (SNAP), and Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) was also recorded. Program enrollment was based on benefits received in the previous year. Data were also analyzed from ten National Health and Nutrition Examination Surveys (NHANES) cycles between 1999 and 2018. The National Cancer Institute (NCI) approach and linear regressions enabled the analysis, whereas the Simulating Intake of Micronutrients for Policy Learning and Engagement (SIMPLE) tool evaluated nutrient intake. Trends in supplement use and dietary intake The mean age of pregnant and non-pregnant women was 29 and 32 years, respectively. Among pregnant women, 27% and 34% were in their first and second trimesters, respectively. Dietary supplement use was significantly higher among pregnant women than non-pregnant women at 78% and 46%, respectively. The mean carbohydrate consumption reduced from 307 g/day during 1999-2000 to 275 g/day during 2013-2018 among pregnant women. Among non-pregnant women, carbohydrate intake reduced from 252 g/day to 217 g/day from 1999-2000 to 2017-2018. Between 1999-2000 and 2013-2018, an 11 percent point (pp) increase was observed in pregnant women who consumed below the Estimated Average Requirement (EAR) of vitamin A. The percentage of pregnant women who consumed below-EAR vitamin C also increased by 8.9 pp. Likewise, the percentages of non-pregnant women with insufficient consumption of vitamin A, vitamin C, and iron increased by 20, 11, and five pp, respectively, from 1999-2000 to 2017-2018. The average calcium consumption increased from 1,121 mg/day to 1,309 mg/day for pregnant women and from 850 mg/day to 981 mg/day for non-pregnant women. Among pregnant women, prevalence rates for insufficient intake were reduced by 16 pp for magnesium and 33 pp for vitamin K. Among non-pregnant women, insufficient consumption reduced by 16 pp of calcium, 16 pp of magnesium, and 33 pp of vitamin K. Pregnant women primarily reduced their carbohydrate intake from added sugars, fortified flour, and cereals. Health professionals advise limiting sugar intake; however, reducing fortified flour and cereal consumption could reduce the intake of vitamins A, C, magnesium, iron, and folate. Decreased use of supplements due to side effects like nausea and constipation could further reduce iron intake. Furthermore, reduced vitamin C intake may exacerbate iron inadequacy. Conclusions Carbohydrate, vitamin A, vitamin C, and iron intake has reduced in the past two decades among pregnant and non-pregnant women in the U.S. The nutrient gaps identified in the present study could inform regulatory, healthcare, and scientific communities to formulate policies and guidelines to improve nutrient intake by reproductive-age women in the U.S.. Journal reference: Miketinas, D., Luo, H., Firth, J. A., et al. (2024). Macronutrient and Micronutrient Intake Among US Women Aged 20 to 44 Years. JAMA Network Open 7(10). doi:10.1001/jamanetworkopen.2024.38460 To read the original article click here.

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This Modern Fad Is Making You Sick

The AHA! Team — Mon, 22 Jul 2024 08:26:47 +0000

Al Sears, MD, CNS – The government declared war on fat almost 50 years ago. And as a result, we got slower, sicker, and fatter. In fact, the results of this big fat lie “led to some pretty disastrous consequences…that caused Americans to get fatter.” Those are the words of one of the most famous nutritionists in the world. Dr. Walter Willett, Chair of the Department of Nutrition at the Harvard T.H. Chan School of Public Health, was one of the first mainstream physicians to admit that the campaign to eliminate fat in the diet was a big mistake. But lately, he’s shifted gears. And today, he’s declared war on meat. I couldn’t disagree more… We come from hunter-gatherers who evolved over millennia to thrive on meat. We have canine fangs like dogs and wolves. These teeth are meant to rip and tear flesh from animals. Being a vegetarian is a modern fad. It was the brainchild of Reverend Sylvester Graham. He believed that all of America’s moral failings could be traced back to an “unholy diet.” So he created a strict meat-free meal plan that would “cure” the country of its “immoral urger.” He preached a gospel of fruits, vegetables, and whole-wheat crackers that would eventually bear his name. But Graham and his followers got it wrong. Big time. They didn’t understand that humans are born meat eaters. And that being vegetarian takes a real toll on your health. When vegetarians give up meat, they force themselves to get the bulk of their calories from wheat or other grain products. So they wind up eating more bread, pasta, cereals, and other processed foods. Being vegetarian takes a real toll on your health In other words, they eat a lot of junk. Sound familiar? It’s the same thing that happened with the war on fat. For more than 20 years, I’ve seen firsthand the health problems of vegetarians in my practice. I’ve found that vegetarians: Have low energy and feel frail Get sick more often and age faster Have poor digestion and weaker bones Can’t produce growth hormones, testosterone, and thyroid hormone Have low sperm counts and more fertility problems And despite what Dr. Walter Willett declares, vegetarians don’t live longer… An important study in the American Journal of Clinical Nutrition looked at data from two studies of more than 60,000 people in the U.K. It found no difference in mortality rates between vegetarians and meat eaters.1 And despite what you hear from the mainstream media, studies show vegetarian diets don’t lower the risk of heart disease2 or cancer.3 But a plant-only vegan diet does cause genetic mutations that increase the risks for both heart disease and cancer.4 The latest research shows that eating a plant-based diet also makes you depressed,5 increases your risk of broken bones,6 and decreases phospholipids.7 Phospholipids are vital for a healthy brain. You see when you don’t eat meat, it’s impossible to get many of the essential nutrients you need every day. If you were – or still are – eating a plant-based diet, you’re missing out on a number of key nutrients. Here’s how to get a few of them back: Supplement with B12. This vitamin, so vital to humans, is only found in meat. While some vegetarians claim that B12 can be found in algae, tempeh (a soy product sometimes used as a meat substitute), or even brewer’s yeast, these are false assumptions. I recommend at least 100 mcg per day. But I advise many of my patients to take as much as 2,000 mcg, especially if they are vegetarians. Replenish your zinc. Most vegetarians have a zinc deficiency. This is a problem. You can’t have a well-functioning immune system without this antioxidant. It also reduces your risk of metabolic syndrome, age-related macular degeneration, osteoporosis, and memory loss. I recommend taking 30 mg a day. CoQ10: CoQ10 is only found in animal products. You’ll find high concentrations of this heart- and brain-critical nutrient in organ meats. But you’ll also get it from the meat itself. CoQ10 supplies your cells with ATP, the energy required by every cell in your body for metabolism, energy production, and life itself. I recommend at least 50 mg of ubiquinol CoQ10 every day. This form is eight times more absorbable than conventional CoQ10. To Your Good Health, Al Sears, MD, CNS References: 1. Appleby P, et al. “Mortality in vegetarians and comparable nonvegetarians in the United Kingdom.” Am J Clin Nutr. 2016 Jan;103(1):218-30. 2. Kaiser J, et al. “A systematic review of the association between vegan diets and risk of cardiovascular disease.” J Nutr. 2021 Jun 1;151(6):1539-1552. 3. “Does being a vegetarian lower your risk of cancer?” https://www.wcrf.org. 2020. Accessed on May 24, 2023. 4. Caspermeyer J. “Are we what we eat? Evidence of a vegetarian diet permanently shaping the human genome to change individual risk of cancer and heart disease.” Mol Biol Evol. 2016 Jul;33(7):1887-8. 5. Kohl I, et al. “Association between meatless diet and depressive episodes: A cross-sectional analysis of baseline data from the longitudinal study of adult health.” J Affect Disord. 2023 Jan 1;320:48-56. 6. Webster J, et al. “Risk of hip fracture in meat-eaters, pescatarians, and vegetarians: results from the UK Women’s Cohort Study .” BMC Med. 2022 Aug 11;20(1):275. 7. Menzel J, et al. “Dietary and plasma phospholipid profiles in vegans and omnivores—results from the RBVD study.” Nutrients. 2022 Jul; 14(14):2900. To read the original article click here.

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