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Is It the Sugar, the Milk, or the Cocoa in Chocolate Causing Acne?

AHA Publisher — Mon, 03 Jan 2022 08:00:11 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Is the link between chocolate and acne due to the sugar, the milk, or the cocoa in chocolate? Researchers put white chocolate, dark chocolate, baking chocolate, and cocoa powder to the test to find out. A century ago, “diet was commonly used as an adjunct treatment for acne. During the 1960s, however, the diet–acne connection fell out of favor.” Why? Because of a study that purportedly “‘proved’ that chocolate had no influence on acne by comparing a chocolate bar to a pseudo chocolate bar composed of 28% hydrogenated vegetable oil, a food known to increase inflammatory markers.” It’s no wonder real chocolate didn’t come out looking so bad when compared to that pure trans-fat-laden fake chocolate. As well, in another study, small groups of medical students ate a variety of purported acne-causing culprits, and only about a third broke out. However, there was no control group for comparison. Nevertheless, these two studies, despite their “major design flaws, were sufficient to dissociate diet from acne in the minds of most dermatologists. Textbooks were revised to reflect this new academic consensus, and dermatologists took the stance that any mumblings about the association between diet and acne were unscientific and one of the many myths surrounding this ubiquitous disease.” “Comments such as ‘The association of diet with acne has traditionally been relegated to the category of myth’ are commonplace in both the past and current [medical] literature…[however] the major textbooks of dermatology promulgate the notion that diet and acne are unrelated, yet rely only on 2 primary references”—those two flawed studies. So, this “present consensus within the dermatology community that diet and acne are unrelated has little or no factual support.” But there is reason to suspect chocolate consumption may be an issue, as I discuss in my video Does Cocoa Powder Cause Acne?. Blood was taken from subjects before and after they ate a couple bars of milk chocolate. It appears the milk chocolate “primes” some of their pus cells to release extra inflammatory chemicals when you expose them to acne-causing bacteria in a petri dish. “This may indeed represent one of the mechanisms that could explain the effects of chocolate on acne,” but how do we know it’s the chocolate and not the added sugar or milk? If you survey teens on their acne severity and eating habits, there does appear to be a link to chocolate consumption, as you can see at 2:18 in my video, but is this association from people sprinkling cocoa powder in their smoothie or eating dark chocolate, or is it because of the added sugar and milk? As you can see at 2:32 in my video, simply cutting down on sugary foods and refined grains can halve pimple counts in a few months, which was significantly better than the control group. You can view compelling before-and-after pictures at 2:38. To tease out whether or not it was the sugar, researchers gave subjects milk chocolate or jelly beans. If it was just the sugar, then, presumably, acne would get worse equally in both groups. Instead, the chocolate group got worse, experiencing a doubling of acne lesions, whereas there was no change in the jelly bean group, as you can see at 2:52 in my video. So, apparently, it’s not just the sugar. Maybe there is something in chocolate, or is it only in milk chocolate? “There have been no studies assessing the effects of pure chocolate (made of 100% cocoa) on acne”…until researchers randomized 57 volunteers with “mild-to-moderate acne” into three groups, receiving white chocolate bars, dark chocolate bars, or no chocolate bars every day for a month. The dark chocolate wasn’t just any dark chocolate; it was 100 percent chocolate, like Baker’s chocolate. Unlike pure dark chocolate, white chocolate is packed with sugar and milk. What happened? Indeed, acne lesions worsened in the white chocolate group, but not in the dark chocolate or control groups. “According to this study, white but not dark chocolate consumption is associated with exacerbation of acne lesions.” Other studies, however, did show acne worsening on dark chocolate. As you can see at 3:55 in my video, when research subjects were given a single, large quantity of Ghirardelli baking chocolate, they broke out within days. “Significant increases were found” in the total average number of acne lesions within only four days. The same was found with more chronic consumption of dark chocolate. Subjects ate half a small chocolate bar a day for a month, and increased acne severity was reported within two weeks, as you can see, along with before-and-after pictures, at 4:11 in my video. Was anything lacking in these two studies? Subjects were either given chocolate every day or one big load of chocolate, and their acne got worse. What didn’t these studies include? Long-time NutritionFacts followers should know the answer by now. The studies were missing a control group. If you look at surveys, you’ll find that most people believe chocolate can cause acne. So, if you give people a big load of chocolate, it’s possible the stress and expectation of breaking out contributes to actually breaking out. To really get to the bottom of this, you’d have to design a study where people were given disguised chocolate so you could expose them to chocolate without their knowledge and see if they still break out. For example, you could put cocoa powder into opaque capsules, so the participants don’t know if they were getting cocoa or placebo. This would have the additional benefit of eliminating the cocoa butter fat factor. No milk, no sugar, no fat—just pure cocoa powder in capsules versus a placebo. There had never been such a study…until now. A double-blind, placebo-controlled study assessed the effect of chocolate consumption—actually, cocoa powder consumption—in subjects with a history of acne. Participants were assigned to swallow capsules filled either with unsweetened, 100-percent cocoa or a placebo of an unflavored, unsweetened gelatin powder. Interestingly, “240 capsules were required for 6 oz of [cocoa] powder.” So, what happened? As you can see at 5:50 in my video, researchers found the same significant increase, the same doubling of acne lesions within four days, just like in the Ghirardelli study. So, sadly, it really “appears that in acne-prone…individuals, the consumption of chocolate correlates to an increase in the exacerbation of acne.” Now, the study included only men, who don’t have to deal with cyclical hormonal changes like women do, and it’s hard to imagine that after swallowing hundreds of capsules, the real cocoa group didn’t burp up some cocoa taste and realize they were not in the placebo group. But, the best available balance of evidence does suggest that if you’re bothered by acne, you may want to try backing off on chocolate to see if your symptoms improve. What about the effects of chocolate, dairy products, and sugar on acne risk? See my video Does Chocolate Cause Acne?. KEY TAKEAWAYS Although diet was a common adjunct treatment for acne a century ago, studies have been published, purporting to prove that chocolate was not associated with acne. The first was designed misleadingly, pitting a chocolate bar against a fake one composed of 28 percent hydrogenated vegetable oil, a food known to increase inflammatory markers, and another had no control group for comparison. Nevertheless, these two studies, despite major design flaws, effectively dissociated diet from acne in the minds of most dermatologists. Milk chocolate, however, appears to “prime” some pus cells to release extra inflammatory chemicals when exposed to acne-causing bacteria in a petri dish. To investigate whether the chocolate itself is the culprit and not the added sugar or milk, researchers gave subjects milk chocolate or jelly beans. The chocolate group got worse, doubling their acne lesions, while the jelly bean group had no change. So, sugar doesn’t appear to be the culprit. Researchers randomized acne patients to receive white chocolate bars (packed with sugar and milk), dark (100 percent) chocolate bars, or no chocolate bars, and found that acne lesions worsened in the white chocolate group, but not in the dark chocolate or control groups. Other studies did show dark chocolate exacerbating acne, but they lacked a control group, so simply the expectation of experiencing a worsening of acne from consuming chocolate cannot be discounted. In a double-blind, placebo-controlled study, subjects were given capsules filled either with unsweetened, 100-percent cocoa or a placebo of an unflavored, unsweetened gelatin powder. Researchers found the same significant increase in acne lesions, so it appears consumption of chocolate correlates to greater exacerbation of pimples and lesions in those prone to acne. To read the original article click here.

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12 Easy Daily Healthy Immune Habits

AHA Publisher — Thu, 11 Nov 2021 08:00:52 +0000

Dr. Don Colbert – Each day you wake up to new experiences, challenges and opportunities. You likely think about the tasks ahead at the beginning of the day. Within that time, do you think about ways you can support your immune system? Or, healthy immune function habits that promote whole body health? If not, we have a cheat sheet for you. Here are 12 Daily Healthy Immune Habits that are easy to implement starting today. Moreover, here’s how simple habits affect immune function both positively and negatively. How Can Habits Support Immune Function? There are a few different ways lifestyle habits can affect immune function. First, they can reduce inflammatory actions and oxidative stress in the body. Next, they can activate immune cells directly. Third, they can indirectly affect your immunity. For example, high blood sugars are associated with increased infection risk (1), while controlled ones are not. Lastly, and on the other side, they can negatively impact immune function by diminishing the health of immune cells or degrading the body’s overall health. Your daily habits matter. Throughout each day, you can choose to support your immune function. Make your habit choices wisely. 12 Daily Healthy Immune Function Habits 1. GRATITUDE WHEN YOU WAKE How can you prioritize your health and immune function right when you wake up? You can be purposeful to start the day with gratitude. Whatever lies ahead in your day, you can be grateful for something or someone to start. How does this support immune health? Gratitude is one of our daily immune support habits because it can reduce stress and cortisol. Cortisol increases inflammation in the body. What’s more, gratitude can improve sleep while reducing stress. A study of 400 individuals found that writing gratitudes during the day and/or before sleep improves both the quality and duration of sleep (1). Another study found that gratitude was linked to a 10% improvement in sleep and a 19% decrease in sadness levels in patients with health issues and insomnia (2). For an extra boost, combine your time of gratitude with meditation. Focus on the moment, the day, and those things for which you are grateful. Be present in these thoughts, not thinking ahead or behind. Incredibly, this sort of mindful meditation can stimulate the immune system. Its benefits include improvements in specific markers of inflammation, cell-mediated immunity, and biological aging (3). 2. ICE-COLD SHOWER FOR BETTER IMMUNE FUNCTION Not everyone enjoys an ice-cold shower or burst of cold water in the morning. But for those who can stand it, it will support immune health! How? First, cold showers are linked to an improved immune system. A recent study from the Netherlands found that cold showers significantly reduced sick days in workers. In fact, 30 seconds or more of cold showering per day reduced sick days by 29% in the study. Additionally, more than half the participants decided to continue the cold-shower practice after the study since they were convinced by the results (4). Why would cold water improve immunity? It’s thought that cold-water-stress induces the production of catecholamines, which may play a critical role in supporting the immune system. 3. TAKE YOUR VITAMINS Specific vitamins, minerals and compounds support your immune function. While you can certainly eat foods that do so as well, supplements can bolster immunity with larger amounts of isolated nutrients. Specific immune-supporting nutrients include vitamin C, B-vitamins, elderberry, zinc, and vitamin D3 (5, 6). If you’re looking for a one-stop-shop for all of these compounds, try this supplement. Dr. Colbert’s Immune Support contains each one in amounts designed to support your immune system best. 4. GET OUTSIDE INTO THE SUNSHINE EARLY There are many benefits to getting outside. And, the earlier you do it, the better. Sunshine and time outdoors both support immune health, for free! They: Increase vitamin D production: Optimal vitamin D levels are associated with fewer seasonal illnesses. What’s more, optimal vitamin D levels support health throughout the body, from bones to skin to organs Improve melatonin levels, especially if you’re out in the early hours after waking. Why does this matter for immune function? Optimal melatonin improves sleep, and sleep is directly beneficial to the immune system Improve mood, which decreases cortisol to support healthy immune function Get outside whenever you can, and aim for early hours if possible. 5. DAILY HYDRATION FOR HEALTH AND REDUCED CORTISOL Did you know that fluid restriction and dehydration may increase cortisol in your body? This becomes especially true if you are participating in an outdoor activity (7). To reduce cortisol and therefore inflammation, hydrate your body regularly. As a bonus, you’ll promote overall cell health and skin. One recent study has shown that increasing water consumption by 2 liters per day improved skin condition and physiology, even in those who already consumed high amounts of water. The researchers concluded that this increase and improvement in skin health would likely have the most positive effect on those with lower daily water consumption (8). If you want to take the immune and health benefits even further, drink green tea for part of your daily hydration. 6. MEALS WITH IMMUNE SUPPORTING FOODS Throughout the day, choose foods that are anti-inflammatory and full of antioxidants. Vibrant fruits and vegetables, healthy fats, nuts, spices, and protein often fit the bill. Specific foods include: Fish and seafood Healthy fats such as extra virgin olive oil, avocados, MCT oil powder, and more Vibrant vegetables and small amounts of fruits Cacao, spices, and herbs such as ginger, garlic, basil, and more Potent greens and herbs like spirulina, wheatgrass, milk thistle, and more Great foods can be delicious and promote healthy immune function! 7. MOVE YOUR BODY Exercise provides a powerful 3-punch combination of immune function, health, and healthy aging. It: Modulates antioxidant and anti-inflammatory effects in the body by supporting neuroprotective action, increasing circulating of anti-inflammatory markers, and improving antioxidant defenses (9). Promotes overall body composition and healthy weights. Unhealthy weights are associated with a decline in immune function. Decreases blood glucose. High blood sugars are linked to worsened infections (1). 8. LAUGH AND ENJOY HEALTHY RELATIONSHIPS What do healthy relationships and laughter have to do with immune function and overall health? Incredibly, the Harvard Study of Adult Development has shown that good social relationships promote physical and mental health, provide a buffer against loneliness, increase longevity, and foster happiness. The Harvard Nurses’ Health Study found similar results. This means less anxiety and cortisol, and better health outcomes. Next, laughter further reduces cortisol, increases dopamine, and increases endorphins. These chemicals decrease discomfort, cortisol (10), and depressed moods (11) while elevating cellular health. 9. STARTING MID-EVENING, EMPLOY INTERMITTENT FASTING Around 7 pm in the evening, consider starting a daily intermittent fast to support your health and immune function. Amazingly, there are many documented benefits to intermittent fasting including: Immune function support (12) Improve cholesterol markers* Reduced triglyceride levels* Improved aging* Healthy weight changes without negative cellular adaptations* Reduced blood sugar abnormalities* In fact, many studies have shown that intermittent fasting supports healthy aging, brain health, heart health, and blood sugars (13). To add intermittent fasting to support immune health, aim to fast 15-16 out of the 24 hours per day. Simply finish eating dinner at 7 pm each night, and fast with only non-carbohydrate liquids (like coffee) until 10 am or so. 10. SLEEP: 7 OR MORE HOURS PER NIGHT Good quality sleep has many health and aging benefits. These include: Reduced daily cortisol* Healthy immune function* Better melatonin levels* Less depressed moods* Less inflammatory reactions* Healthy body weight* Healthy heart function* It’s a cycle. Good sleep begets good sleep, and lack of sleep increases cortisol for up to 24 hours which negatively affects sleep again (14). Lack of sleep has also been shown to reduce mental performance and alertness while increasing inflammation and cortisol (15). 11. DE-STRESS BEFORE BED Amazingly, stress and high cortisol levels can negatively affect immune function and response (22). You can fight back with an amazing all-natural stress-reducing oil. Hemp oil, specifically nano-particle oils like those in Dr. Colbert’s Nano-Science Hemp Oil, promotes health across the body’s systems while combatting stress. In fact, it’s nature’s best stress relief. It is a broad-spectrum hemp oil that is organically grown, vegan, and GMO-free. In terms of health, it have been shown to: Support healthy, stable moods (16) Promote stress relief and normalized cortisol levels Support comfortable, healthy joints (17) Encourage healthy sleep habits (18) Promote healthy skin with fewer irregularities and blemishes (19) Support healthy brain and nervous system functions (20) Encourage healthy cardiovascular functions and normalized inflammatory actions (21) 12. FAST FROM FROM DETRIMENTAL FOODS AND DETOX THE BODY REGULARLY Here’s another healthy habit with a big punch! Get rid and detox from the foods that have a negative effect on health and immune function. It’s time to reduce sweets, sugars, and refined carbohydrates, omit processed food fats like soybean oil, and help your body detox from the build-up of toxins and chemicals. How? The easiest and most effective way is to follow the Keto Zone Diet. In fact, Dr. Colbert’s Gut Zone Bookprovides a complete road map to reducing these foods, achieving a healthy weight, and supporting healthy immune function. Bottom Line Ready to support immune health every day? You can do it! These easy healthy immune function habits can be implemented together, or one at a time. Focus each day on your immune system and promote health throughout your body! To read the original article click here.

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8 ways to Naturally Reduce Inflammation

AHA Publisher — Wed, 02 Sep 2020 07:00:57 +0000

Linda Kordich Loveday via NaturalHealth365 – Chronic cellular inflammation is one of our biggest enemies – in terms of achieving optimal health. In fact, many health experts say that inflammation is the root cause of disease. In addition, the psychological (and emotional) stress of living in modern society can actually lower our ability to regulate the inflammatory response. Naturally, the question we ought to ask ourselves is, “what causes inflammation?” And, the obvious answer is poor nutrition and too many toxins – which creates an overly-acidic condition in the body. So, which foods create an acidic environment in the body? Here Are the Top 5 Foods that Trigger Inflammation Unnatural coffee Conventionally-produced alcohol – which actually contain GMO ingredients Processed, simple sugars Factory-farmed, animal foods – again, loaded with unwanted chemicals and GMOs Most sodas (even if they contain ‘natural sugars’ – without the neurotoxin, aspartame) You ought to know that the most recent research is pointing towards the fact that inflammation may be responsible for: type-2 diabetes, obesity, cancer, heart disease, stroke, Alzheimer’s disease, Parkinson’s disease, fibromyalgia, multiple sclerosis, rheumatoid arthritis and lupus. How Can We Reduce Inflammation in the Body? In my opinion, from my years of teaching the value of juicing, one of the most effective ways, is by juicing dark leafy greens with highly alkaline vegetables to accompany them. A more long term and effective way, combined with juicing, to reduce cellular inflammation is to make the decision to live a simpler lifestyle which includes: removing yourself from toxic relationships; learning the art of forgiveness; and being of service to others. After all, our psychological (and emotional) wellbeing is intimately connected to our physical health. In terms of dietary/lifestyle changes, here are 8 ways to naturally reduce inflammation: Add some fresh ginger root and turmeric root (curcumin) to your daily juice or meals. Consume adequate amounts of essential fatty acids – not from animal sources. Eat probiotic-rich foods like, kimchi, sauerkraut or miso soup. Stay hydrated with pure, clean water and try adding some fresh lemon juice. Be sure to include lots of leafy greens in your salad. Get lots of sunshine and relax – as much as possible. Eat grapefruits, lemons and limes – which are alkalizing. (once they reach the gut) Drink green juices Here’s an Anti-Inflammatory Juice that Serves 1 (1 liter) The ingredients include, 2 cups parsley; 2 cups spinach; 2 large cucumbers; 4 ribs celery; 1 inch fresh ginger root or fresh turmeric root; and 1 lime without skin or 1 lemon without skin (unless it’s organic) If I may add, don’t forget these important recommendations: I recommend this tonic daily (1 liter) per person daily for 60 days along with eating a diet high in salads. Keep in mind, 20% of your diet can have other more acidifying foods. Having said that, I have found – for best results – that eating essential fatty acids from foods like, flax seed or borage oils in salads, with lots of vegetables and some grains such as quinoa or millet tend to be better than eating lots of animal flesh foods. Plus, don’t forget to keep yourself well-hydrated and add the other recommendations. You will be pleasantly surprised to see just how well your body responds, even after just one week. About the author: Linda Kordich was married for 40 years to Jay Kordich, world renown health educator and the “Father of Juicing.” She is the co-author of their book, Live Foods Live Bodies and teaches throughout the world on the ‘Powers of the Gentle Art of Foods and Juices’. For more information about Jay and Linda Kordich – visit: JayKordich.com Sources for this article include: Health.Harvard.edu To read the original article click here. For more articles by NaturalHealth365 click here.

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