high fiber diet Archives - Amazing Health Advances

Brand-New Research Suggests High-Fiber Foods Reduce Dementia Risk

AHA Publisher — Wed, 06 Apr 2022 07:00:45 +0000

Lori Alton via NaturalHealth365 – With its disabling loss of cognition, judgment, and memory, dementia is a truly devastating condition. And it is becoming more widespread. Alzheimer’s disease – the most common cause of dementia among older adults – is currently affecting over 6.2 million Americans. Experts predict that the incidence will double by the year 2050. Many scientists believe they are getting closer to unlocking the mystery of why dementia occurs – and what can be done to help prevent it. In a new Japanese study, researchers found that the risk of dementia may be lowered with a simple intervention (one that natural health experts have been advising all along!) – a high-fiber diet. Let’s look at some of the ways in which a plant-based, high-fiber diet may help promote healthy cognition and reduce the risk of dementia in aging adults. Decades-Long Research on the Effects of a High-Fiber Diet Yields Good News Regarding Dementia Risk In a study published last month in Nutritional Neuroscience, researchers asked over 3,500 participants aged 40 to 64 years to complete surveys that reflected their dietary intake going back 15 years. The participants were then followed up for an additional 20 years. This extensive but simple research technique revealed a clear-cut result: the scientists found that people who ate the highest amount of fiber had the lowest risk of dementia. While the two types of dietary fiber – soluble and insoluble fiber – are both crucial to health, the team reported that soluble fiber from oats and legumes was more effective at lowering dementia risk. Researchers speculated that soluble fiber regulates gut bacteria, thereby helping to decrease the neuroinflammation that triggers dementia. High-fiber diets also may help decrease body weight, reduce blood pressure, lower cholesterol, and improve blood sugar control. In addition to lowering risk factors for heart disease, these changes may cut dementia risk even further. Additional Research Shows That High-Fiber Diets Reduce Production of Inflammatory Molecules This new study is not the only research showing that a high-fiber diet can benefit the brain. Another recent study published in Frontiers in Immunology suggested that eating high-fiber foods might help delay brain aging by spurring butyrate production (a short-chain fatty acid shown in animal studies) to improve memory and reduce inflammation. Fiber-rich diets also appear to cut the expression of interleukin, an inflammatory cytokine produced in the body. In addition, fiber provides fuel for beneficial gut bacteria, which researchers say can strongly influence cognition and mood. But, that isn’t all. A 2021 review published in Antioxidants showed that plant foods are associated with “significant beneficial effects on cognitive function.” The improvements occurred “across the board” in young and elderly participants alike – and benefited them regardless of cognitive status. In other words, those who were cognitively “normal,” those who had mild cognitive impairment, and those with severe dementia all received benefits from the plant-based diet – a very encouraging result. What Are the Top Fiber-Rich Foods for Cognitive Health? Green leafy vegetables – like romaine, spinach, and dandelion greens – and cruciferous vegetables, like Brussels sprouts, bok choy, broccoli, and cauliflower, appear to “rule the roost” when it comes to cognitive benefits. Dandelion greens, in particular, receive high marks for their sky-high levels of fiber, vitamin C, and vitamin A. Cruciferous vegetables contain potent anti-inflammatory compounds known as isothiocyanate. In addition, these high-fiber vegetables are all rich in folate (or vitamin B9), which can reduce levels of homocysteine, an inflammatory chemical linked with heart disease. Close behind veggies in the ability to promote cognitive health are berries. Blueberries, in particular, contain purple/blue plant pigments called anthocyanins, which have been associated with cognitive benefits. In a study published in the Journal of Agriculture and Food Chemistry, supplementation with wild blueberry juice improved memory in older adults. As for ruby-red strawberries, these feature a compound known as fisetin, which has been linked with improvements in memory and cognition. One influential study found that subjects who ate larger amounts of strawberries were less likely to develop Alzheimer’s disease than those who didn’t indulge in berries! Blackberries, raspberries, and mulberries are also good choices for promoting cognitive health. Other foods believed to promote healthy brain function include nuts, oats, beans, olive oil, avocados, cold-water fatty fish, poultry, and green tea. Slow Down Cognitive Decline With Proper Nutrition and Wise Lifestyle Choices Although no diet can reverse advanced dementia, many natural health experts believe that proper nutrition has the potential to slow the early stages of cognitive decline and dementia. When it comes to specific diets to combat the onset of dementia, many natural health experts advise the MIND diet, short for the Mediterranean-DASH Intervention for Neurodegenerative Disease. This healthy way of eating combines aspects of the heart-healthy Mediterranean diet with those of the DASH (Dietary Approaches to Stop Hypertension) diet. Note: Whether it’s lurking in condiments such as ketchup or hiding in plain sight on powdered doughnuts, refined sugar is truly “bad news” for cognitive health. (Likewise for fried and processed foods, which may contain harmful trans fats). Excessive sodium (salt) intake can also threaten cognitive health. Opt instead for lemon, black pepper, and spices like basil and rosemary. By the way, the Academy of Nutrition and Dietetics advises that adults get 25 to 38 grams of fiber a day, with 21 to 30 grams recommended for people over 50. But experts say that only a meager 5 percent of Americans meet the daily adequate dietary intake level for fiber. This is unfortunate – because when it comes to maintaining health, multiple studies have confirmed the superiority of a plant-based, high-fiber diet over the conventional Standard American Diet (aptly abbreviated as S.A.D.!) Maybe it’s time to consider phasing out the SAD-ness – and incorporating more plant-based foods into your meals. Your body – and your mind! – will thank you. Sources for this article include: ScienceDaily.com PrimeHealthDenver.com MDPI.com NIH.gov NIH.gov MedicalNewsToday.com CDC.gov To read the original article click here.

The post Brand-New Research Suggests High-Fiber Foods Reduce Dementia Risk appeared first on Amazing Health Advances.

Is Toxic Poop A Myth or Reality?

AHA Publisher — Wed, 13 Oct 2021 07:00:18 +0000

Jillian Levy, CHHC via Dr. Axe – “Toxic poop” is a term used to describe guck and impacted fetal matter that has built up in someone’s colon over the course of months or even years. We hear about the potentially dangerous effects of toxic poop most often from people who promote colon cleanses in order to rid the body of lingering waste. In fact, the man who came up with term toxic poop, a naturopath named Richard Anderson, was the creator of a popular colon cleanser. So is it a real thing? Let’s find out below, along with tips for keeping your digestive system healthy so toxicity is less of a concern. Is Toxic Poop A Myth? Is poop really toxic? Not exactly; at least not in the vast majority of cases. While it’s possible for some people to have dysfunctional gastrointestinal tracts that are associated with toxicity, this is rare and not a problem amongst many adults. The concept of toxic poop has been thrown around the natural health space in recent years in a way that’s misleading and confusing. Companies who promote and sell colon cleanses claim that adults can have anywhere from 5 to 20+ pounds of residual poop hiding within their guts, supposedly contributing to issues like weight gain, fatigue, brain fog and more. But toxic poop has never been proven to be real, and in fact, the available evidence suggests it’s simply a myth. One of the biggest arguments against the existence of toxic poop is the fact that medical professionals who have performed surgeries, treatments and autopsies on thousands of people’s colons — including radiologists and gastroenterologists— have not found fecal matter encrusted in anyone’s colons or intestines. As one gastroenterologist told The Wall Street Journal, “I’ve seen a lot of colons and the notion that people have pounds of feces and evil toxins built up in there is pure fantasy… Claims for colonics and other forms of cleansing just play to people’s fears and desire to lose weight.” So while constipation, and sometimes GI infections, are a real concern for some people, but pounds of hidden toxic poop? Not so much. The Toxic Megacolon Even though the idea of toxic poop may seem a little outrageous, many medical experts agree that it’s still possible for people’s colons to become somewhat “toxic”environments — in other words, unhealthy — due to habits like eating a poor-quality diet and ingesting certain drugs and chemicals. However, this doesn’t mean that people are walking around carrying pounds of impacted poop in their bodies. One rare condition that can lead to a very unhealthy colon is called “toxic megacolon,” which is a complication of severe colon disease or infection. According to Johns Hopkin’s Medicine, “toxic megacolon can be deadly because it puts you at risk for infection throughout the body, shock, and dehydration.” This condition is not very common at all, but when it does occur, it’s life-threatening and must be treated right away. How do you know if you have toxic megacolon? Signs and symptoms caused by toxic megacolon include: Swelling of the belly Stomach pain Fever Rapid heart rate Shock Diarrhea and sometimes changes in stool color Severe inflammation fo the colon Toxic megacolon is usually triggered by other gastrointestinal diseases, including ulcerative colitis (a type of inflammatory bowel disease), Crohn’s disease, or infections in the colon caused by the germ called C difficile. Sometimes poor circulation to the colon, colon cancer , diabetes, kidney failure, COPD or poor immune function might also play a role in its development. How to Get Rid of Toxic Poop So how do you get rid of toxic poop? What you’re really trying to do is keep your colon and intestines in good shape, thereby reducing constipation, bloating and other GI issues. By eating a healthy diet, exercising, managing stress, and generally taking care of your digestive and immune systems, you should stay “regular” in terms of elimination and detoxification, and therefore you don’t need to rely on colon cleanses. 1. Consume Plenty of Fiber A high-fiber diet is often the number one recommendation for promoting regular bowel movements and keeping the colon healthy. High-fiber foodsinclude vegetables, fruits, beans/legumes, nuts, seeds and 100% whole grains. Here are some of the best sources of fiber to focus on: All beans, pulses or legumes like peas, chickpeas, black beans, etc. Avocado Sweet potatoes and winter squash Apples and pears Berries Figs and prunes Chia and flax seeds 100 percent unprocessed grains like oats, bran and quinoa Veggies like leafy greens, broccoli, artichoke, peppers, mushrooms, etc. 2. Drinks Lots of Water Water is absorbed by fiber in your GI tract and helps to keep your body hydrated, which assists in elimination. The best way to stay hydrated is to drink enough water throughout the day, but other low-sugar/no-sugar fluids can also help, such as coconut water, 100 percent fresh juice, herbal teas, bone broth and seltzer. Warm or room temperature liquids (as opposed to very cold drinks), especially when consumed first thing in the morning, tend to stimulate digestion. When you need a simple home remedy for constipation, try some warm water infused with lemon, sea salt and a bit of raw honey, or warm coffee in moderation or bone broth. 3. Tackle Constipation Holistically (Exercise, Manage Stress, Limit Inflammatory Foods) Constipation can be caused or worsened by things other than your diet, such as high stress levels, being sedentary or taking certain medications. Physical activity increases muscle activity in your intestines, so try to fit in more movement and formal exercise most days of the week, especially in the morning if this is when you usually go to the bathroom. Stress can also interfere with gastrointestinal health by increasing muscle tension, increasing levels of “stress hormones” like cortisol, causing blood sugar levels to rise, altering your appetite, and even changing your gut microbiome. Some ways to relieve stress include: breathing exercises, yoga (try these yoga tips for constipation), meditation, prayer, spending time outdoors, reading and writing a journal. Your digestion and colon health can also suffer if your diet includes lots of processed foods that offer little fiber or nutrients. These include foods that are common in the “Standard American Diet” such as: processed meats (like cold cuts or hot dogs), cheeses, sweetened cereal, breads, pasta, chips, fast food, ice cream, fried foods made with trans-fats, and too much alcohol. 4. Consider Fiber Supplements/Natural Laxatives If Needed If the steps above don’t do enough to keep your digestion on track, you may benefit from certain fiber blends or supplements that promote bowel movements. These “natural laxatives” work in ways such as adding bulk to stools and stimulating intestinal contractions. Classic fibers include psyllium husk, flax seed, fennel seed, slippery elm bark and apple pectin. It’s important to drink plenty of water when adding these to your routine. Here’s a bit about the benefits of these supplements: Sprouted chia seeds and flaxseeds: high in fiber and healthy fats, plus they help to absorb water. Try to consume about 2–3 tablespoons of seeds (soaked ideally to help release nutrients) daily with water or liquid, and consider taking 1 tablespoon daily of flaxseed oil. Psyllium husk: a natural constipation treatment because it’s high in fiber and helpful for forming stool. When combined with water or another liquid, psyllium husk swells and produces more bulk. Cod liver oil: a traditional remedy used upon waking is taking 1 tablespoon of cod liver oil or flaxseed oil mixed with 8 ounces of fresh pressed carrot juice to stimulate bowel movements. Aloe vera juice: helps to reduce inflammation and improve the frequency of bowel movements. Take 1/4 cup twice daily while adjusting the amount based on symptoms. Don’t be surprised if you experience changes in stool consistency and color once you start making improvements to your diet and lifestyle. What color is detox poop? Poop may become green or different shades of tan and brown if you’re experiencing diarrhea. Some people may also pass black stools if they are using colon cleansing products due to mucilaginous fiber in the products themselves combined with black bile from the liver. This should clear up with a week or so, but if it doesn’t and you notice other symptoms, cut back on these supplements and see if things improve. Risks Be cautious about using any colon cleansing products or treatments, including colonics, that can often have side effects. For example, some that contain laxatives or ingredients such as guar gum (which are also promoted as being capable of curbing your appetite) that can cause side effects like esophageal and intestinal blockages, as well as diarrhea and dehydration. Be sure to add fiber to your slowly while drinking lots of water in order to help your body adjust. Consuming lots of fiber without drinking enough fluids may actually digestive issues worse, so drink up! Final Thoughts Most health professionals don’t believe that toxic poop is a real thing, however people can still have other colon and intestinal problems due to eating a poor diet, stress, low immune function, infections and other factors. How do you know if you have a dysfunctional colon (also called a “toxic megacolon”)? Toxic megacolon is due to complications of severe colon disease or infection which can cause swelling, pain, diarrhea, fever and other symptoms; it’s rare but life-threatening. To keep your GI tract healthy: eat lots of fiber, drink plenty of water, avoid processed foods, manage stress, exercise, and try fiber supplements or natural laxatives if necessary. To read the original article click here.

The post Is Toxic Poop A Myth or Reality? appeared first on Amazing Health Advances.