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Obesity’s Impacts on Gallstones, Acid Reflux, and Heart Disease

The AHA! Team — Wed, 28 May 2025 05:29:02 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Sufficient, sustained weight loss may cut the risk of fatal heart attacks and strokes in half. In the ABCs of health consequences of obesity, G is for Gallstones. The top digestive reason people are hospitalized is a gallbladder attack. Every year, more than a million Americans are diagnosed with gallstones, and about 700,000 must have their gallbladders surgically removed. It is a relatively safe procedure, with complication rates tending to be under 5 percent and a mortality rate of only about 1 in 1,000. However one in ten may develop a post-cholecystectomy syndrome of persistent gastrointestinal symptoms long after their gallbladder is removed. What are gallstones made of? In 80 to 90 percent of cases, gallstones are mostly crystalized cholesterol, forming like rock candy in our gallbladder when cholesterol gets too concentrated. This was used to explain why some small, early studies found that non-vegetarians had a higher incidence of gallstones. However, results from more recent, larger studies are more equivocal; one study suggests that a “vegetarian diet may therefore protect” against gallbladder disease, for instance, while another shows higher rates among vegetarians, independent of weight. As I discuss in my video The Effects of Obesity on Gallstones, Acid Reflux, and Cardiovascular Disease, the biggest purported cause-and-effect risk factor may be obesity, increasing risk as much as sevenfold, as you can see below and at 1:32 in my video, with a doubling of risk even at the heavier side of “the normal BMI range.” Ironically, rapid weight loss may also be a trigger. Half a pound (0.2 kg) a day has been deemed the upper limit for medically safe weight loss, based on gallstone formation. Ultrasound studies found that, above that, the chance of new gallstones can go from less than 1 in 200 a week to closer to 1 in 40, as shown below and at 1:59. To help prevent a gallstone attack, we can increase our fiber intake. Not only is dietary fiber intake associated with less gallbladder disease in the first place, but those placed on high-fiber foods during a weight-loss regimen suffered significantly less gallbladder sludging than those losing the same amount of weight without getting the extra fiber. G is also for gastroesophageal reflux disease, or GERD. Fiber-rich food consumption decreases the risk of acid reflux, too. I previously explored how chronically straining at stool may push part of the stomach up into the chest cavity. Well, excess abdominal pressure due to obesity may have the same effect, pushing acid up into the throat and causing heartburn and inflammation. The increased pressure on the abdominal organs associated with obesity may also explain why overweight women suffer from more vaginal prolapse, where organs such as the rectum push out and into the vaginal cavity. The deadliest letter in the alphabet of obesity consequences is H, which is for Heart Disease. Of the four million deaths attributed to excess body weight every year around the world, nearly 70 percent are due to cardiovascular disease. Is it just because of eating poorly? Mendelian randomization studies suggest that people randomized from conception to be heavier—based only on genetics—do indeed have higher rates of heart disease and stroke regardless of what they eat. The question is: If you lose weight, does your risk drop? Enter the Swedish Obese Subjects (SOS) trial, the first long-term controlled trial to compare the outcomes of thousands of bariatric surgery patients to matched control subjects who started out at the same weight but went the nonsurgical route. Individuals in the control group maintained their weight, whereas those in the surgical group maintained about a 20 percent weight loss over the next 10 to 20 years. In that period, those in the weight-loss group not only developed 80 percent less diabetes, but they suffered significantly fewer heart attacks and strokes. So, unsurprisingly, they significantly reduced their total mortality overall. Ten years out, the weight-loss group appeared to cut their risk of fatal heart attacks and strokes in half, as shown below and at 4:23 in my video. If you missed the previous videos in my series on the ABCs of obesity, see: The Best Knee Replacement Alternative for Osteoarthritis Treatment The Effects of Obesity on Back Pain, Blood Pressure, Cancer, and Diabetes The Effects of Obesity on Dementia, Brain Function, and Fertility I continue the topic of obesity and weight with videos in the related posts below. For more on the health conditions discussed in this video, see the gallstones, GERD, and heart disease topic pages. The GERD-related video I mentioned is Diet and Hiatal Hernia. Key Takeaways Obesity increases the risk of gallstones by up to sevenfold, and gallstones are primarily made of crystallized cholesterol. Rapid weight loss can also trigger gallstone formation. While gallbladder removal (cholecystectomy) is generally safe, about 10 percent of patients may develop persistent digestive issues known as post-cholecystectomy syndrome. Increasing dietary fiber may help prevent gallbladder attacks and reduce the risk of gallstone formation during weight loss efforts, as well as lower the risk of gastroesophageal reflux disease (GERD). Obesity contributes to GERD, acid reflux, by increasing abdominal pressure, which pushes stomach acid into the throat, leading to heartburn and inflammation. Obesity is a major cause of heart disease, responsible for nearly 70 percent of deaths related to excess body weight. Long-term weight loss can significantly reduce the risk of heart attacks, strokes, and mortality. To read the original article click here.

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The “Shadow Organ” Often Ignored by Western Medicine, Lifesaving News

The AHA! Team — Wed, 26 Mar 2025 06:12:12 +0000

Lori Alton via NaturalHealth365 – Whether you are fat or thin may be a family trait, but not just through the inheritance of poor eating habits and a tradition of second helpings. Before you jump to conclusions, this isn’t your typical story about genetics. If you want to avoid degenerative diseases, I suggest you read this lifesaving news about a “shadow organ” often ignored by Western medicine. Recent research highlights that your gut microbiome – the trillions of microorganisms living in your digestive tract – plays a pivotal role in determining body weight and overall health. A study published in Current Gastroenterology Reports explores how gut bacteria, influenced by genetics and lifestyle, are key contributors to obesity and obesity-related disorders. But here’s the good news: gut microbiota can be modulated. Nonetheless, this isn’t a free pass to skip healthy eating, though. The food you consume directly influences which genes are turned on or off, shaping your gut microbiome and metabolic health. By taking charge of your diet and gut health, you can rewrite the script for your well-being, regardless of genetic predisposition. Conventionally trained physicians need to learn more about the lifesaving value of gut bacteria Known collectively as the microbiome, these trillions of live bacteria found in the human body influence everything from your immune system to your likelihood of developing chronic degenerative disease. These families of bacteria weigh about four pounds and actually outnumber the amount of cells in the body. The size and weighty influence of these collective bacteria are so significant that some scientists have begun thinking of the microbiome as a “shadow organ” of the human body. With advanced gene technologies being developed, this extra organ is getting greater attention from scientists worldwide. New study: How genes are connected to obesity In one study, scientists from Cornell University joined with researchers at King’s College London to sequence genes of microbes derived from more than 1,000 fecal samples of over 400 pairs of twins. Twins were used in the research because of their similar gene makeup. Scientists found that identical twins, whose genes are 100 percent the same, shared greater numbers of specific microbial families in the intestinal tract compared with non-identical twins, who share only half their genes. These findings provide clear evidence that genes are a major determining factor in the composition of the gut’s microbial makeup. This microbial composition can influence a host of health factors, including digestion, metabolism and even mood, as well as act as a cause of obesity. In their published findings, the scientists conclude that identifying bacterial families more prevalent among thin people could hold the key to customized probiotic treatments that exploit healthy traits and lead to weight loss. Emerging weight loss treatment plans When transplanted into mice, those microbes found predominantly in thin people were found to actually slow weight gain, suggesting that identification of the exact genetic composition of gut bacteria could hold the key to future weight loss treatments. Exploiting health-related bacteria families may, one day, be as common of an approach to wellness as exercise and a healthy diet. These genetic findings may also change how the medical community and the general population approach issues of obesity. More than one-third of United States adults are obese This is truly exciting information – when you consider the fact that more than one-third of United States adults are obese, and millions suffer from obesity-related conditions, including heart disease, stroke, type-2 diabetes, and many forms of cancer – which lead to premature death. Hopefully, with the help of independent scientists and holistically-minded educators, we’ll achieve critical mass (soon) about the importance of living a healthy lifestyle and implementing safer solutions for the obesity crisis before it’s too late for our society. Sources for this article include: NIH.gov Cell.com MedicalDaily.com Cornell.edu AnnualReviews.org To read the original article click here.

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Pole Walking to Lose Weight?

The AHA! Team — Wed, 26 Feb 2025 06:44:19 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Does walking with poles, also known as Nordic pole walking or “exerstriding,” beat out regular walking for depression, sleep quality, and weight loss? Exercise recommendations for obesity have been referred to as “the mysterious case of the public health guideline that is (almost) entirely ignored.” Governmental, scientific, and professional organizations call for at least an hour of exercise a day for weight management, but “almost no obese adults meet this target.” As you can see below and at 0:32 in my video Are There Benefits of Pole Walking for Weight Loss?, surveys suggest American men and women watch television ten times more than they exercise. For Americans with obesity, it may be even worse. Only 2 percent reach even 30 minutes a day, as you can see below and at 0:36 in my video, and the percentage exceeding an hour of exercise a day is expected to be close to zero. Why don’t individuals with obesity exercise more? Why don’t we just ask them? When questioned, “obese adults typically describe exercise as being unpleasant, uncomfortable and unenjoyable.” How can we break this vicious cycle, where inactivity can lead to weight gain, which can lead to further inactivity and even more weight gain? The first thing to recognize is that “it is normal and natural to be physically lazy.” “Nothing in Biology Makes Sense Except in the Light of Evolution” is the title of a famous essay written by a noted geneticist. Laziness is in our genes. We evolved to instinctually avoid unnecessary exertion to conserve energy for survival and reproduction. These days, there’s no shortage of available fuel, yet the hard-wired inertia remains. “The vast majority of people today behave just as their ancestors by exercising only when it is fun (as a form of play) or when necessary.” Just like dietary change for weight control, the only way exercise is going to work long-term is if it becomes “a stable, ideally lifelong, activity habit.” Exercise is only effective if it’s sustainable. So, we need “to restructure our environments to require more physical activity,” like using a treadmill desk, and figure out how to make exercise more enjoyable. It should just be a walk in the park—literally, perhaps! Some wise advice from a 1925 medical journal entry: “The best prescription to be written for a walk is to take a dog…and a friend.” Listening to your favorite music might also help. Music has been described as “a legal method” for improving peak performance and, more importantly, enhancing the enjoyment of high-intensity interval training. As you can see below and at 2:37 in my video, listening to a preferred playlist during exercise can significantly reduce your “rate of perceived exertion,” which is how hard you feel your body is working. When severely obese youth got on a treadmill and were told to go until exhaustion, with or without music, those listening to their favorite tunes “ran significantly longer,” tending to go about 5 percent longer. This was chalked up to “attentional distraction”; the music may have helped them keep their mind off feelings of fatigue. If that’s the case, listening to a podcast or audiobook might have a similar effect. One way to up your walking game is with walking poles. So-called Nordic walking, also known as exerstriding or Viking hiking, was originally developed in Scandinavia to maintain cross-country ski athletes’ training in the summer. It’s since gained in popularity worldwide as a general fitness activity. The augmented engagement of the upper body musculature may result in an 18 to 22 percent increased calorie expenditure over walking alone (depending, in part, on your pole handling technique). Does that translate into accelerated weight loss? Before and after studies demonstrate weight loss with pole walking, compared to a sedentary control, but what about compared to regular walking? Of the four such studies I could locate, comparing thrice weekly 40- to 60-minute sessions of Nordic pole walking to regular walking, every single one found no significant difference in body fat measures after 8 weeks, 12 weeks, another at 12 weeks, or 13 weeks. You can see the last one below and at 4:16 in my video. There are, however, other benefits over regular walking, such as increased upper body muscle bulk, improved muscular endurance, and increased strength, as seen below and at 4:20 in my video, though not as much as was seen with resistance-band training. But, as I was writing How Not to Diet, there wasn’t any evidence of a weight-loss-enhancing effect, which is why Nordic walking didn’t make the cut. Just as we were going to press, a study was published—the first to combine Nordic walking with diet, compared to the same dietary program with regular walking. And, once again, no significant difference was found in body weight or anything else. There was a hint that those in the pole group enjoyed it more, and, in the end, exercise only works if you do it, so that may be a benefit. There may be other benefits, too. As you can see here and at 5:05 in my video, Nordic walking beat out regular walking in terms of reducing symptoms of depression and improving sleep quality. Perhaps this should not be surprising, given the greater exercise intensity of pole walking, even approaching that of jogging at higher speeds, shown below and at 5:15 in my video. And that’s where I see the role of walking poles—to fill the intensity gap between people who are ready to graduate from walking but aren’t ready for more rigorous activities, such as running. The only potential downsides are the added expense and, “reminded of Monty Python’s famous ‘ministry of silly walks’ sketch…‘feeling fairly ridiculous’ when trying Nordic walking for the first time.” However you walk, there are a lot of benefits. Check out my video Longer Life Within Walking Distance. Related videos include How Much Exercise to Sustain Weight Loss? and How Much Should You Exercise?. Key Takeaways Despite public health guidelines recommending at least an hour of exercise daily for weight management, very few obese adults meet this target. Surveys indicate that only 2 percent of Americans with obesity exercise for even 30 minutes a day. Many obese individuals find exercise unpleasant and uncomfortable, which contributes to a cycle of inactivity leading to weight gain and further inactivity. Laziness is considered a natural human trait, evolved to conserve energy. This hard-wired tendency can make consistent exercise challenging unless it is enjoyable or necessary. Strategies to increase the enjoyment of exercise include incorporating music. Music, in particular, can reduce the perceived effort of exercise and make it more enjoyable. While Nordic walking (pole walking) can increase calorie expenditure and provide upper body benefits, studies show no significant difference in weight loss compared to regular walking. However, it can enhance enjoyment, reduce symptoms of depression, and improve sleep quality. To read the original article click here.

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Weight Loss Surgery Undergone Before Pregnancy May Influence Children’s Weight Gain

The AHA! Team — Thu, 05 Sep 2024 08:29:54 +0000

The Endocrine Society via EurekAlert! – BOSTON—The type of weight loss surgery women undergo before becoming pregnant may affect how much weight their children gain in the first three years of life, suggests a study being presented Monday at ENDO 2024, the Endocrine Society’s annual meeting in Boston, Mass. Researchers found children born to women who underwent the bariatric procedure known as sleeve gastrectomy before they became pregnant gain more weight per month on average in the first three years of life compared with children born to women who had the less common Roux-en-Y gastric bypass weight loss procedure. “Either the extent of pre-pregnancy weight loss or the metabolic changes from Roux-en-Y gastric bypass may be favorable for the children’s early childhood weight gain,” said researcher Vidhu Thaker, M.D., of the Columbia University Irving Medical Center in New York, N.Y. Maternal obesity is a risk factor for obesity in children. Women are more likely to conceive following weight loss procedures, but less is known about the early growth of the children born after pre-pregnancy weight loss procedures. Sleeve gastrectomy and Roux-en-Y gastric bypass are two of the more common types of weight loss surgery, also known as bariatric and metabolic surgery. These surgeries result in sustained weight loss and improve the body’s metabolism in the majority of patients. In vertical sleeve gastrectomy (also called gastric sleeve surgery), a surgeon removes most of the stomach, leaving only a banana-shaped section that is closed with staples. By removing a part of the stomach that makes hormones that drive hunger, this procedure also decreases appetite. In gastric bypass, the surgeon divides the stomach into two parts, sealing off the upper section from the lower. The surgeon then connects the upper stomach directly to the lower section of the small intestine. This creates a shortcut for food, bypassing part of the stomach and the small intestine. Skipping these parts of the digestive tract means the body absorbs fewer calories and nutrients. The researchers examined the weight and length of offspring born after pre-pregnancy weight loss procedures in the first three years of life. The study used data from 20,515 deliveries over three years, of which 450 had pre-pregnancy weight loss procedures. Among the mothers who underwent weight loss surgery, 57% had sleeve gastrectomy and 41% had Roux-en-Y gastric bypass. Long-term weight and length data were available for about half of the babies in each group. The researchers found there was no difference in birth weight among the babies born after weight loss surgery. The pace of weight gain was higher in those born after pre-pregnancy sleeve gastrectomy compared to those born following Roux-en-Y gastric bypass, while adjusting for several other variables including pre-pregnancy body mass index. “While we did not have data on the magnitude of weight loss following bariatric surgery, Roux-en-Y gastric bypass is known to have higher weight loss and metabolic changes compared to sleeve gastrectomy,” Thaker noted. The authors concluded that the either the extent of pre-pregnancy weight loss or the metabolic changes from Roux-en-Y gastric bypass may be favorable for the offspring’s early childhood weight trajectory. “A study of the mechanisms underlying the associations of the sustained pre-pregnancy weight loss and the offspring’s early life growth may also apply to other methods of weight loss, including the most recently approved anti-obesity medications,” Thaker said. # # # Endocrinologists are at the core of solving the most pressing health problems of our time, from diabetes and obesity to infertility, bone health, and hormone-related cancers. The Endocrine Society is the world’s oldest and largest organization of scientists devoted to hormone research and physicians who care for people with hormone-related conditions. The Society has more than 18,000 members, including scientists, physicians, educators, nurses and students in 122 countries. To learn more about the Society and the field of endocrinology, visit our site at www.endocrine.org. Follow us on Twitter at @TheEndoSociety and @EndoMedia. To read the original article click here.

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How Might Ginger Help with Obesity and Fatty Liver Disease?

AHA Publisher — Mon, 24 Oct 2022 07:00:52 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Ground ginger powder is put to the test for weight loss and nonalcoholic fatty liver disease (NAFLD). Ginger has been used in India and China for thousands of years to treat illnesses, but so has mercury, so that doesn’t really tell you much. That’s what we have science for. But, when you see article titles in the medical literature like “Beneficial Effects of Ginger…on Obesity and Metabolic Syndrome: A Review,” for example, you may not be aware the researchers are talking about the beneficial effects of ginger on fat rats. Why don’t they just conduct human clinical studies? That may be attributed to “ethical issues” and “limited commercial support,” for instance. Limited commercial support I can see: Ginger is dirt cheap, so who’s going to pay for the study? But ethical issues? We’re just talking about giving people some ginger. Cross-sectional studies in which you take a snapshot in time of ginger consumption and body weight are relatively inexpensive and easy to do. Researchers have found that people who are obese tend to eat significantly less ginger, so they suggest this “demonstrated that the use of ginger could have relevance for weight management.” You can see a chart below illustrating this and at 0:59 in my video Benefits of Ginger for Obesity and Fatty Liver Disease. But, maybe ginger consumption is just a marker of more traditional, less Westernized junk-food diets. You don’t know…until you put it to the test. A randomized controlled trial was conducted to assess the effects of a hot ginger beverage made with two grams of ginger powder in one cup of hot water, so about one teaspoon of ground ginger stirred into a teacup of hot water. That’s about five cents’ worth of ginger. The findings? After drinking the ginger beverage, the participants reported feeling significantly less hungry and, in response to the question “How much do you think you could eat?” described lower prospective food intake. Since the control was just plain hot water, the participants knew when they were getting the ginger so there could have been a placebo effect. The researchers considered putting the ginger into capsules to do a double-blinded study, but they thought part of the ginger’s effect may actually be through taste receptors on the tongue, so they didn’t want to interfere with that with a capsule. Not all of the effects were just subjective, though. Four hours after drinking the hot beverage, the metabolic rate in the ginger group was elevated compared to control, as you can see in the graph below and at 2:12 in my video. Though, in a previous study, when fresh ginger was added to a meal, there was no bump in metabolic rate. The researchers of the hot ginger beverage study suggest this discrepancy is “likely due to the different method of ginger administration,” giving participants fresh ginger instead of dried ginger powder, and there are dehydration products that form when ginger is dried that may have unique properties. “Although satiety and fullness were greater with ginger compared to control, [the researchers] have no objective measure of food intake.” They didn’t then go on to follow the participants to see if they actually ate less for lunch. The problem is there’s never been a randomized, double-blind, placebo-controlled study of that much ginger and weight loss…until now. After 12 weeks of that same teaspoon of ginger powder a day, but this time hidden in capsules, consumption of ginger “significantly reduced BMI,” that is, body mass index. As you can see in the graphs at 3:12 in my video, there was no change in the placebo group, but there was a drop in the ginger group. Body fat estimates didn’t really change, though, but that was kind of the whole point. What about using ginger to pull fat out of specific organs, like the liver? Evidently, “treatment with ginger ameliorates fructose-induced fatty liver…in rats.” You know what else would have worked? Not feeding them so much sugar in the first place. We aren’t rats, though. We didn’t have this type of study on humans…until now: “Ginger Supplementation in Nonalcoholic Fatty Liver Disease: A Randomized, Double-Blind, Placebo-Controlled Pilot Study” in which participants were given a teaspoon of ginger a day or placebo for 12 weeks. All of the subjects were told to get more fiber and exercise, and to limit their dietary cholesterol intake. (My video How to Prevent Non-Alcoholic Fatty Liver Disease discusses why this is important.) So, even the placebo group should improve. And how did the ginger group do? Any better? Yes. Daily consumption of just one teaspoon of ground ginger a day “resulted in a significant decrease in inflammatory marker levels,” improvements in liver function tests, and a drop in liver fat. All for five cents’ worth of ginger powder a day. And what are the side effects? A few gingery burps? I searched for downsides and didn’t find any other than ginger paralysis. What? Indeed, “in 1930, thousands of Americans were poisoned by an illicit extract.” Hold on. Who drinks ginger extract? The year 1930 was during the Prohibition, so some people bought ginger extract as a legal way to get their hands on alcohol. “It was the poor man’s way of getting a drink of liquor.” But, “bootleggers had taken advantage of the demand for this old household remedy as an alcoholic beverage” and swapped in a cheaper ginger substitute—a varnish compound—”in order to make greater money profits.” The moral of the story: Don’t drink varnish. The video about the dietary cholesterol effect that I referred to is How to Prevent Non-Alcoholic Fatty Liver Disease. Oats might help, too, as you can see in Can Oatmeal Help Fatty Liver Disease?. And, for even more on fatty liver disease, check out The Best Diet for Fatty Liver Disease Treatment and How to Avoid Fatty Liver Disease. Key Takeaways Ginger has been used for thousands of years to treat illnesses in China and India Cross-sectional studies (snapshots in time) have found that ginger may be useful for weight management, but its consumption may simply be a marker of less Westernized junk-food diets. A randomized controlled trial found that a hot ginger beverage (with about five cents’ worth of the spice) was more satisfying to participants so they felt significantly less hungry and thought they could eat less afterwards, compared with the control of just plain hot water, but that still leaves the possibility of placebo effect. The researchers didn’t put the ginger into capsules to do a double-blinded study because they thought some of ginger’s effect may be through our tongue’s taste receptors. Dehydration products form when ginger is dried, and they may have unique properties that fresh ginger doesn’t. This may explain why the study using dried ginger caused a bump in metabolic rate while the trial with fresh ginger didn’t. In a randomized, double-blind, placebo-controlled study of ginger and weight loss that followed participants to see if they actually ate less in a subsequent meal, researchers found that consumption of ginger (hidden in capsules) significantly reduced BMI. In a randomized, double-blind, placebo-controlled ginger study for nonalcoholic fatty liver disease in which participants were given a daily teaspoon of ginger or placebo for three months, the ginger group achieved significant decreases in their inflammatory marker levels, a drop in liver fat, and improvements in liver function tests. To read the original article click here.

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Natural Compound Boosts Serotonin Levels, Supports Healthy Weight, New Study Suggests

AHA Publisher — Mon, 24 Oct 2022 07:00:48 +0000

Lori Alton via NaturalHealth365 – According to the Centers for Disease Control, a shocking 73 percent of American adults are currently either overweight or obese – setting the stage for soaring rates of type 2 diabetes and nonalcoholic fatty liver disease. In addition, experts report that the incidence of major depression – with symptoms of fatigue, anxiety, and insomnia – is on the rise in the United States as well. What could be behind this epidemic of less-than-optimal physical and psychological health? Many researchers believe that low levels of serotonin – a neurotransmitter needed for normal appetite, restful sleep, and stable mood – can play a role. Recent studies highlight the potential of a natural compound, 5-HTP, to enhance serotonin and promote well-being. In fact, a 2020 trial suggested that 5-HTP could help ease symptoms of depression – while other research has showcased its ability to encourage healthy eating habits. Let’s take a closer look at some of the possible benefits of 5-HTP. Serotonin-Producing 5-HTP May Reduce Unhealthy Food Cravings and Decrease Appetite 5-HTP, or 5-hydroxytryptophan, is made in the human body from tryptophan, an amino acid found in various foods, including poultry, milk, and bananas. (Unlike tryptophan, 5-HTP does not exist naturally in food. 5-HTP supplements are derived from an African plant known as Griffonia simplicifolia). After animal studies showed that 5-HTP appeared to reduce depression-induced excessive food intake, researchers began studying its effects on humans. In a 2017 study published in Brain and Behavior, participants were given either 5-HTP or vitamin C before undergoing MRI scans – and the results were fascinating. The researchers found that a “brain response for protein-rich foods” was more likely to occur in the 5-HTP group. In other words, the 5-HTP appeared to stimulate an inclination for healthier fare! (High-protein foods are more likely to help a person maintain a healthy weight than other choices, such as sugar- and fat-laden processed foods). Another controlled study showed that four weeks of using a 5-HTP oral spray led to greater feelings of fullness for overweight female participants, allowing them to decrease food intake and exhibit small but statistically significant reductions in body mass. The good news: While it’s by no means a “silver bullet” against obesity, 5-HTP may suppress appetite and reduce cravings for unhealthy foods, thereby helping to support a weight loss journey. 5-HTP Shows Promise in Enhancing Mood Low levels of serotonin (also known as the “feel-good” chemical) have been linked to depression and anxiety – leading some experts to speculate that serotonin-producing 5-hydroxytryptophan can help address these problems. In a recent controlled trial published in the European Journal of Neurology, researchers found that 50 mg of 5-HTP daily for a month caused significant improvements in depressive symptoms when compared to placebo. In fact, some researchers even maintain that 5-HTP may work as well as prescription medications to treat patients with mild-to-moderate depression. 5-HTP is believed to be particularly useful for patients who are resistant to pharmaceutical drugs or who have problems tolerating the side effects. Another “plus” for this calming compound is its ability to affect serotonin levels swiftly – unlike prescription antidepressants, which can take weeks to reach full effectiveness. “Catch More Zzzzs” – 5-HTP Boosts Levels of the “Sleep Hormone” Serotonin can be converted in the body into melatonin, a hormone important in regulating sleep. As 5-hydroxytryptophan spurs serotonin production, scientists believe it may enhance melatonin levels as well. While more research is needed, one promising 2018 study examined the effects of a combination of 5-HTP and GABA (gamma-aminobutyric acid, a neurotransmitter with calming effects). The team found that the combination helped to induce sleep, enhance sleep quality and support longer sleep duration – all encouraging findings for those struggling with insomnia and sleep disturbances such as night terrors, interrupted sleep, and sleepwalking. By the way, 5-HTP may also help reduce the frequency and severity of migraine headaches and relieve the muscle pain, sleep problems, and fatigue that can accompany fibromyalgia. 5-HTP May Soothe Jangled Nerves and Restore Restful Sleep Naturally Opt for a high-quality formulation from a reputable vendor. The label should clearly display a USP or NSF seal, which ensures that the product is free of impurities. Natural healers typically recommend 5-HTP amounts ranging from 50 mg to 400 mg a day – but consult your integrative physician before supplementing. (Important: Don’t attempt to treat depression, or any other condition, with 5-HTP unless you are under the guidance of a qualified physician. It may interact negatively with certain antidepressants and sedative medications, increasing the amounts of serotonin in the body to excessive levels). While researchers are still investigating the effects of 5-hydroxytryptophan, some users swear by its ability to promote sleep, regulate appetite, soothe anxiety and promote a calm, stable mood. This intriguing natural supplement certainly deserves further exploration. Sources for this article include: Healthline.com NIH.gov MedicalNewsToday.com CDC.gov To read the original article click here.

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Top 10 Reasons to Take a Daily Multivitamin

AHA Publisher — Mon, 01 Aug 2022 07:00:29 +0000

Dr. Don Colbert – Are you one of the millions of Americans who take a daily multivitamin? Or, are you someone who thinks they are a waste of money? Beyond deciding whether or not to take one, there’s also the issue of quality. Not all multivitamin are created equal. Here are 10 reasons to consider a daily multivitamin and what sets the best multivitamin apart from others. 10 Top Reasons to Take a Daily Multivitamin 1. Current Food Supply and Crops We’d all love to believe our food supply is as healthy as ever. However, much of the soil in our country (and others) has been stripped of nutrients levels after years of conventional farming. While the push for organic farming and more sustainable methods has been great, our crops can still be lower in nutrients than we’d like. A daily multivitamin can make up for some of these deficiencies. 2. Weight Loss Plans Almost anytime you’re trying to lose weight, you reduce the amount, or types of foods you consume. And while this can be very healthy, you may miss out on key nutrients. For example, if you cut out dairy, you may not get quite enough Vitamin D3 through the foods you choose. Or, if you cut out red meats, you may lack adequate heme-iron levels. A daily multivitamin can bridge the gap so that you can choose healthy foods that help you meet your weight goals while getting in enough micronutrients. 3. Healthy Aging As we age, our cellular nutritional needs actually increase because many body systems have to work harder to maintain health despite aging tissues (1). Unfortunately, it becomes more difficult for our bodies to absorb needed nutrients. In addition, medications can further deplete our body of nutrients and/or affect absorption. A multivitamin can help us maintain adequate micronutrient intake for healthy aging. Additionally, a good multivitamin should be full of food-derived antioxidants, which fight the build-up of oxidative stress and free radicals (1). These charged molecules harm cells and expedite aging. Antioxidants in a daily multivitamin can offset deficiencies and fight oxidative stress. 4. Heart Health It’s no secret that the nutrients on your plate and in your supplements affect your heart. In fact, Vitamins B1, B2, B6, K1, Niacin (B3), CoQ10 and magnesium all play a role in cardiovascular health. What’s more, some micronutrients promote healthy cholesterol and blood pressure levels while supporting a lessened inflammation response in the body. In an age in which heart ailments are the leading cause of death of both men and women, we need all the heart-healthy nutrients we can get. Studies have found that multivitamin use may be associated with less heart ailments and better health (2, 3, 4). 5. Immune Function Many micronutrients play a role in healthy immune function. In fact, the most important micronutrients for a healthy immune system include vitamins A, C, D, E, B2, B6 and B12, folic acid, beta carotene, iron, selenium, and zinc (5). These nutrients can be found in foods and a good daily multivitamin. While you can certainly eat foods to provide many needed nutrients, most adults are found to be lacking in important immune-boosting nutrients like vitamin D. A good multivitamin can help. 6. Eye Health Micronutrients are also important for eye health. Vitamins A, C, E, Niacin (B3), and selenium support it. Lutein and Zeaxanthin protect the eyes from harmful light waves. In fact, studies have shown multivitamins containing a combination of vitamins, lutein, and zeaxanthin can reduce the risk of macular degeneration (7, 8). Macular Degeneration is an eye disease the causes vision loss and is considered the leading cause of blindness around the world (9). Additionally, researchers have found that taking a daily multivitamin may reduce the risk of cataract symptoms, another eye ailment that contributes to vision loss in older adults (10). 7. Bone Health Bone density gradually diminishes as we age. What’s more, going through menopause can put women at a higher risk of bone loss (11). Thankfully, a good multivitamin can provide micronutrients that support bone health, reduce risk of fractures, and even promote bone healing. These nutrients include calcium, magnesium, phosphorus, vitamin D, and K2 (12, 13, 14, 15). Bone health is supremely important throughout life. Make sure to get the nutrients you need for healthy bones. 8. Brain Function Beyond physical health, multivitamins may support mental health. In fact, some research shows that taking a daily multivitamin can preserve brain function and boost mental health as well. Interestingly enough, one study published by the Centre for Human Psychopharmacology at Swinburne University in Australia even found that daily supplementation with a multivitamin was able to support better memory in older men at risk for cognitive decline (16). Additionally, multivitamins may also support healthy moods and reduce depressive symptoms. One study published in Psychopharmacology found that daily multivitamin supplementation was linked to significant reductions in both anxiety and stress (17). Similarly, another study found that taking a multivitamin was effective at increasing alertness, improving mood and enhancing feelings of overall well-being (18). How can this all be linked to a daily multivitamin? Brain health, like other organs, depends on many micronutrients like antioxidants, anti-inflammatory nutrients, and healthy fatty acids (19). Since our crops, diets, and food supply often lack everything we need, a daily multivitamin can help. 9. Healthy Hair and Skin How can you support the health of your hair and skin? Many lifestyle and diet habits impact hair, skin, and nail health. The important nutrients include Vitamins B3 (Niacin), biotin, Vitamin C, Vitamins A, C, E, iron, zinc, and CoQ10 (20, 21, 22, 23, 24). In fact, adequate micronutrients can slow thinning of hair, improve the appearance of skin, and improve nail health. 10. Energy and Vitality Wouldn’t you love more energy and vitality? Focus on adequate iron, B Vitamins, and magnesium. In fact, these nutrients support energy production, better sleep, and cellular health (25). In addition, a healthy low-carb Mediterranean diet using Dr. Colbert’s Beyond Keto can improve overall health, energy, and vitality. Why Choose Dr. Colbert’s Enhanced Multivitamin? While many multivitamins on the market contain low potency of nutrients, man made chemicals, and artificial coloring and sweeteners, Dr. Colbert’s Enhanced Multivitamin is different. It contains the highest-quality active-form micronutrients ingredients, including methylcobalamin (the active form of Vitamin B12), and methyltetrahydrofolate (the active form of folic acid). These nutrients are efficiently absorbed and effectively used in the body. In fact, active forms of micronutrients are superior in many ways. Most importantly, your body does not have to try convert them to the active form. Importantly, many people cannot convert all inactive nutrients to active ones. Dr. Colbert’s Enhanced Multivitamin contains active Vitamin K2, active Vitamins B1, B2, B3, B5, B6, B7, B9 and B12 (methylcobalamin), Vitamin A, C, D, E, and K, biotin, calcium, potassium, folic Acid (methyltetrahydrofolate), and iodine. Bottom Line A great multivitamin can support your entire body, and specific areas of health listed above. But choose wisely. Dr. Colbert’s Enhanced Multivitamin stands above others with active forms of micronutrients, high-potency, and natural ingredients. To read the original article click here.

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Should You Grind Your Chia Seeds?

AHA Publisher — Mon, 20 Jun 2022 07:00:14 +0000

Michael Greger M.D. FACLM via Nutrition Facts – The secret to unlocking the benefits of chia seeds may be grinding them up. When recently reviewing the literature on the health-promoting properties and therapeutic applications of chia seeds, I ran into a lot of studies discussing, for example, “strategies for incorporation of chia (Salvia hispanica L.) in frankfurters as a health-promoting ingredient.” After all, “recent years have seen increasing pursuit of healthier lifestyles, among them dietary habits. In response to this, there has been a great deal of interest worldwide in…compounds originally present in plants to provide health benefits in foods.” Yes, but in hot dogs? And, indeed, “reformulated frankfurters with chia contained significantly greater amounts of [plant] proteins, insoluble dietary fiber, [and] minerals….Given this nutritional profile, the products thus produced could qualify for labelling with a variety of nutrition and health claims.” And, what do you know? “Chia oil–enriched restructured pork” actually does affect “aged rats” fed bad diets. So…let’s slap on that health claims label! Chia has been eaten for thousands of years, suggesting it’s at least safe to consume, but does it offer any special benefits? It’s certainly nutritious. Chia seed has a lot of fiber, antioxidants (black chia seeds perhaps more than white), and plant protein, and also contains a lot of B vitamins and minerals. So, yes, it’s nutritious—like nearly any whole plant food. But, again: Does it have any special benefits? People trying to sell you chia seeds make all sorts of claims, but to “definitively establish their actual beneficial effects,” we need a little something called “scientific evidence instead of cultural traditions, personal beliefs, or even inaccurate advertising,” a redundant term if I’ve ever heard one. For example, if you look on YouTube, you’ll find more than 50,000 videos on chia seeds and belly fat, but what does the science say? Apparently, dietary chia seeds do reduce belly fat…in rats. They also reduce the weight…of chickens. Evidently, “consumers are reluctant to eat poultry products smelling or tasting like fish,” so by feeding chickens chia seeds, you can boost their omega-3 levels without turning the meat into funky chicken. What happens if you just cut out the middlehen and eat chia yourself? I discuss this in my video Do Chia Seeds Help with Belly Fat?. What happens, for instance, if you add a teaspoon or two of chia seeds to yogurt as a snack? After eating yogurt with chia, “participants reported significantly lower scores for hunger” and ended up eating fewer calories at lunch two hours later. My initial thought was, well, duh—if you give people more food by adding chia to whatever they’re eating, then of course they’ll be less hungry. But, as you can see at 2:44 in my video, the researchers gave the subjects less yogurt to compensate for the addition of chia, so each snack had the same number of calories. What happened at lunch two hours later? The study participants didn’t just eat a little less food; they ate about 25 percent fewer calories after the chia. A teaspoon of chia seeds only has around 50 calories, and subjects ended up eating nearly 300 fewer calories at lunch, so that’s way more than just compensating. We can at least say that chia seeds are more satiating than yogurt. So, if you ate some chia seeds every day as a snack—one teaspoon seemed to work as well as two—you’d expect to lose weight over time. You don’t know, though, until you…put it to the test. Subjects were randomized to a whole tablespoon of chia seed twice a day before their first and last meal for 12 weeks, and the researchers found that “[c]hia seed does not promote weight loss” after all. That’s disappointing. Well, we know from the flaxseed literature that if you give people muffins made out of whole flax seeds, they don’t seem to really absorb all the benefit compared to ground flaxseed muffins. The same appears to be true with chia seeds. As you can see at 3:57 in my video, if you eat whole chia seeds for ten weeks, there’s no increase in short-chain omega 3 levels or long-chain omega 3s. But, if you eat the same amount of ground chia seeds, levels shoot up. So, maybe the problem with that study is that the researchers gave people whole chia seeds. What we really need is a study on ground chia and weight loss, and researchers gave us just that. In a randomized controlled trial, one group was given about two tablespoons of ground chia a day, and another group got a fiber-matched control made of mostly oat bran. This is how you know it wasn’t funded by a chia seed company: The researchers pitted the chia head-to-head against a real control to match the fiber content instead of just putting it up against a sugar pill. That way, if there were weight loss, we’d know it wasn’t due just to the fiber, but something particular to the chia. And, indeed, as you can see at 4:42 in my video, those eating the ground chia lost significantly more weight and significantly more waist in terms of waist circumference, which is a measure of belly fat, and, as a bonus, had a decrease in their c-reactive protein levels, suggesting an anti-inflammatory effect as well. So, maybe some of those 50,000 YouTube videos aren’t completely off. There is one form of chia powder I’d stay away from, though. In a previous video, Which Are Better: Chia Seeds or Flaxseeds?, I talked about using chia gel to replace eggs or oil in baking, by mixing a teaspoon of chia seeds with a quarter cup of water and letting it sit for a half an hour. It’s certainly a way to lower cholesterol and skipping the eggs seems like it would cut down your Salmonella risk, but there was an international outbreak of Salmonella linked to sprouted chia seed powder that infected 94 people across 16 U.S. states and 4 Canadian provinces. Sprouting can “create an ideal environment for bacterial growth.” Granted, it’s not as bad as Salmonella-tainted eggs, which may sicken 79,000 Americans every year, but I would still recommend staying away from sprouted chia seed powder. KEY TAKEAWAYS Chia (Salvia hispanica ) has been eaten for thousands of years and has a lot of fiber, antioxidants (black chia seeds perhaps more than white), protein, B vitamins, and minerals. Myriad claims have been made about chia seeds’ special benefits, such as reducing belly fat. In fact, more than 50,000 videos on chia and belly fat are on YouTube. From the flaxseed literature, we know benefits are absorbed better when eating ground flax than whole flax, and the same appears to be true with chia seeds. In a randomized controlled trial, researchers gave one group about two daily tablespoons of ground chia and another group got a fiber-matched control made mostly of oat bran. Those in the ground chia group lost significantly more weight and significantly more waist in terms of waist circumference, which is a measure of belly fat, as well as had a decrease in their c-reactive protein levels, which suggests an anti-inflammatory effect. In a previous video, Which Are Better: Chia Seeds or Flaxseeds?, I talked about using chia gel (mixing a teaspoon of chia seeds with a quarter cup of water and letting it sit for a half an hour) instead of eggs or oil in baking. This helps to lower cholesterol and may reduce your Salmonella risk by omitting eggs, but there was an international Salmonella outbreak linked to sprouted chia seed powder, so I recommend staying away from sprouted chia seed powder. To read the original article click here.

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Follow the Keto Diet the Right Way for Weight Loss and Better Health

AHA Publisher — Mon, 02 May 2022 07:00:31 +0000

Chulalongkorn University via Newswise – Chula doctors advise people to gain a better understanding of the “high-fat content Keto weight loss diet” to find out the good effects, and the side effects. The emphasis should be on weight loss to combat diseases and long-term health benefits with a balanced and moderate diet. Weight loss isn’t only about maintaining the desired figure and physical beauty. It is also a way to fight certain diseases and achieve good health. Nowadays there are several methods of dieting to achieve weight loss, most of them emphasizing the importance of consuming vegetables and fish while avoiding fatty food. There is, however, another method known as the Ketogenic diet which emphasizes “fat” as the mainstay in all meals consumed. According to Assistant Professor Patchaya Boonchaya-anant, M.D. Division of Endocrinology and Metabolism, King Chulalongkorn Memorial Hospital, the Thai Red Cross Society, “The key to a Ketogenic diet is weight reduction which plays a part in health care and treatment of such diseases as obesity and certain types of diabetes which require patients to have their weight under control.” She also provides advice on how to follow the Keto diet correctly to achieve positive results both in terms of health and bodyweight reduction. What is the Keto diet? Keto or the Ketogenic is a low carbohydrate and sugar diet and focuses instead on the consumption of “fat” and protein. Asst. Prof. Dr. Patchaya explains the premises of the Keto diet saying that “Carbohydrate foods like wheat and rice are digested and become glucose which is the main source of energy for the body. When we consume fewer carbs, the body will turn to the stored fat as its primary fuel and turn that into Ketone Bodies – hence the name Keto.” How to follow the Keto diet for effective weight loss The Keto diet for weight loss places emphasis mainly on fat and protein intake and reduces the proportion of carbohydrate consumption such as wheat, rice, and sugar to only 5% or 20-50 grams per day or not having any carbs at all in a meal. This leads to Ketosis which is when the body consumes body fat as its main source of energy. According to Dr. Pitchaya, carbs and proteins make you feel full for a longer period while Ketone Bodies reduce the appetite for food and help to control the level of calories being consumed which plays an important part in reducing body weight. What are the healthy fats in the Keto diet? Dr. Patchaya explains that even if the principles of the Keto diet are based on fat consumption, not all types of fats are healthy. “Even if the Keto diet is about eating fats, this doesn’t mean one can eat fatty or fried food like bacon that is full of large quantities of fat. If you choose to follow the Keto diet, it is important to choose healthy fats too” she cautions us. Fats in food can be classified into two types: Unsaturated fats or healthy fats Unsaturated fats or healthy fats are mostly found in vegetables and fatty fish like sea fish or salmon, avocado, olive oil, sunflower oil, soybeans, or sesame oil. Saturated fats Saturated fats contain fats that are both healthy and unhealthy and are mostly found in meat, lard, chicken, yogurt, butter, cheese, coconut milk, coconut oil, and palm oil, for example. Both types of fat are necessary and beneficial for the body but if one consumes too many saturated fats it can be harmful leading to high cholesterol levels, the danger of blood clots, strokes, and heart disease. Aside from the choice of fat consumption, Keto diet followers must also take caution in the types of fruits and vegetables they consume and void those with high carb and sugar levels or using sugar in their food which could lead to the body not achieving Ketosis. In such cases, weight loss can instead be replaced by weight and fat gain. What are some of the side effects of the Keto diet? A Keto diet for health and weight loss may not be suitable for everyone, Dr. Patchaya cautions. “If you are healthy, do not suffer from congenital diseases, and are not pregnant you can follow the Keto diet. If you do have health concerns, you need to consult your doctor first since certain diseases or medications you are taking can be harmful when you go on the Keto diet.” The Keto diet involves a very specific way of eating. It isn’t varied and reduces certain types of nutrients. If you do not pay close attention, it can cause several types of side effects such as Keto Flu: When the body achieves Ketosis you might experience flu-like symptoms with fever, head and body aches, nausea, vomiting, or fatigue. Most of the time, these symptoms will gradually disappear but if they persist for more than two weeks you should see your doctor. Nutrient deficiency: A Keto diet requires you to reduce the quantities of certain types of food and this might cause the body to receive inadequate amounts of certain nutrients such as fibers or vitamins that could be a cause of some other subsequent health problems. Constipation, dehydration, and mineral deficiency: The body expunges Ketone bodies along with urination leading to the loss of fluids putting you at risk of dehydration and mineral deficiency. Low levels of carbohydrate consumption will result in the body receiving inadequate fiber causing constipation. Constant thirst: is often found since the body expunges fluids and this causes Keto diet followers to feel constantly thirsty. Frequent sips of water are essential. Brain fatigue: brain fatigue, shortness of memory, and lack of concentration are found, though infrequently. Oily skin and acne: Consumption of certain types of fats can lead to skin irritation which might cause acne. Yoyo effect when the Keto diet is halted The Keto diet brings about rapid weight loss with less withdrawal symptoms than other types of diets. However, once the Keto diet is halted and the person resumes their previous way of life or consumes meals that are not a full Keto diet they might experience weight gain known as the Yoyo effect. The Keto diet is a fast and effective way to achieve weight loss but one might encounter some of the side effects mentioned. As of now, we still don’t have any clear data as to the impacts of the keto diet on one’s health in the long run. For this reason, when the desired weight loss is achieved one should resume a more varied and balanced diet for the long-term benefits of our health. Dr. Patchaya ended by telling us that “consuming the five groups of food in adequate quantities for the body may be a slower way to lose weight but should certainly yield positive effects in the long run.” To read the original article click here.

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