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Can My Diet Give Me Bad Breath?

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Do you have bad breath? Have you done everything you can to try and remedy it to no avail? It could be your diet that’s producing the foul odor.

What Foods are Bad for Your Breath?

There are several foods that can contribute to bad breath. They include:

Garlic and Onions: Garlic and onions are major bad breath culprits as they contain odorous sulfur compounds that linger in your mouth and are absorbed by the bloodstream. However, they should not be a source of ongoing bad breath unless you eat them on a regular basis.

Coffee and Alcohol: Coffee and alcohol are more likely to contribute to bad breath because people drink them habitually. They create an environment that is conducive to bacterial growth. They also reduce saliva drying out the mouth and inviting bacteria to linger.

Other Foods: Other foods such as dairy, orange juice and soda, and heavy meat diets can also contribute to bad breath. Basically, any food and drink allowed to linger in your mouth can get your breath smelling foul. Good oral hygiene that includes flossing, rinsing and tongue brushing should reduce halitosis.

How to Adjust Your Diet to Promote Better Breath

Good oral hygiene will keep your breath smelling it’s best. You can further promote good breath by consuming the following items.

Water: Drinking water helps flush bits of food from your mouth that bacteria thrive on. It promotes saliva production which dissolves food and drink remnants that contribute to bad breath.

Sugarless Gum: Chewing gum promotes the production of saliva and loosens food and dead cells in the mouth. Sugar free gum sweetened with xylitol is particularly effective because xylitol inhibits bacterial growth.

Fruits and Vegetables: Fruits, vegetables, and other food that’s rich in vitamin C produce an environment in the mouth that discourages bacterial growth. Crunchy produce is recommended as its abrasive properties loosen trapped food particles.

Yogurt: Yogurt is a recommended bad breath fighter as its probiotic properties make it effective in reducing the presence of sulfide compounds that cause bad breath. Yogurt with probiotic strains such as streptococci and lactobacilli will work best. For an added punch, eat yogurt fortified with vitamin D which helps reduce mouth bacteria.

Herbs and Spices: Herbs and spices have long been used to fight bad breath. Parsley contains chlorophyll which is known to have a deodorizing effect that could carry over to the mouth. Other herbs used to reduce bad breath include cloves, anise, and fennel seeds. There is little scientific proof that herbs treat bad breath, but there is no harm in trying.

Note: If you have bad breath and changes in your diet and upping your oral hygiene game isn’t working, you may want to talk to your doctor about other possible causes.

Bad breath is not pleasant for you or those around you. The right oral hygiene and diet combination should eliminate bad breath, so you feel more confident in social situations. What steps do you take to keep your breath smelling it best?  

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In Nutrition

What are the Different Types of Fats, and Which Should I Be Eating?

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Tans-fats, saturated fats, healthy fats, unhealthy fats… it can be hard to determine which you should be adding to your diet and which you should be avoiding. This article will explain the different types of fats, so you know how to plan a healthy meal routine.

Why Do We Need Some Fat in Our Diets?

High fat content is a bad thing. But we need some amount of fats in our diet for the following reasons:

• They help us stay warm
• They provide us with energy
• They contain essential fatty acids like Omega-3 and Omega-6
• They absorb vitamins A, D, and E. The body would not be able to absorb these vitamins without fat consumption.

What are the Different Types of Fats?

There are four different types of fats as follows:

• Monounsaturated Fats: These are healthy fats that should be consumed in moderation.
• Polyunsaturated Fats: These are healthy fats that should be consumed in moderation. They are a good source of omega-3 and omega-6 which your body can’t make on its own.
• Saturated Fats: These are unhealthy fats that should be avoided.
• Trans Fats: These are unhealthy fats that should be avoided.

How Much Fat Should I Be Eating?

So exactly how much of these fats should you be eating? Here’s a quick breakdown.

• Men should keep saturated fat consumption to under 30g a day
• Women should keep saturated fat consumption to under 20g a day
• Men and women should keep trans-fat consumption to under 5g a day.
• Children should be eating less trans fats and saturated fats than adults.

There is no real limit on the amount of healthy fats you should be eating per day. However, foods with healthy fats tend to be high in calories so make sure not to overdo it.

Are Low-Fat or Lite Foods Better?

When grocery shopping, you will come across items that are labeled as ‘lite’ or low-fat’. Are these foods really better for you?

For food to be considered ‘lite’ or ‘light’, it must have at least 30% less fat than the original product. For it to be labeled ‘low-fat’, it must have less than 3g of fat per 100g of product.

The good news is that light and low-fat foods will be lower in fat. However, companies may add extra salt or sugar to the product to make up for the lack of fat. It’s best to check the label of the foods you are buying to ensure they are healthy.

How to Avoid Unhealthy Fats

Here are some tips for avoiding unhealthy fats:

• Cook with vegetable oils and add them in limited amounts
• Reduce your intake of processed meats
• Use vegetable oil and nut-based spreads on sandwiches
• Consume low fat milk and cheese
• Avoid snacks that are high in fat

Fats are an important part of any diet. But it’s essential to stick to healthy fats and avoid those that are unhealthy. Now that you know which is which, you can plan your diet accordingly. We wish you the best of luck achieving your nutritional goals.

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In Nutrition

Good Cholesterol vs. Bad Cholesterol: What’s the Difference?

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In the past, we were told that too much cholesterol was a bad thing. More recently, we have learned that there’s such a thing as good cholesterol. So now it’s all about keeping good cholesterol and bad cholesterol in balance.

But what’s the difference between good and bad cholesterol? And how can you ensure that both are under control? This article will provide you with the information you need.

What’s the Difference Between Good and Bad Cholesterol?

Cholesterol is a waxy substance that builds up in the arteries. The two types of cholesterol are high-density lipoprotein (HDL) or ‘good cholesterol’ and low-density lipoprotein (LDL) or ‘bad cholesterol’.

HDL is good because it absorbs cholesterol and carries it to the liver removing it from the bloodstream before it can build up in the body. LDL takes cholesterol directly to the arteries. This can cause a plaque buildup that can result in a heart attack or stroke.

Triglycerides are another component found in good and bad cholesterol. They are stored as fat in the blood. They can build up in the bloodstream when you eat more calories than you burn. They also increase the risk of heart conditions.

How to Improve Your Cholesterol Levels

There are several things you can do to lower your triglycerides, reduce your LDL levels, and increase your HDL levels. These include:

Eating a Healthy Diet: Ensure your diet is optimized for the right cholesterol balance by reducing saturated fats, eliminating trans fats, eating foods that are rich in omega-3 fatty acids, increasing soluble fiber, and adding whey protein to your routine.

Engage in Physical Activity: Physical activity is great for increasing HDL levels in the body. You can improve your cholesterol by doing moderate exercise 30 minutes a day five days a week, or by engaging in vigorous physical activity 20 minutes a day three times a week.

Quit Smoking: Quitting smoking dramatically improves your HDL cholesterol levels. Within a year of quitting, your risk of heart disease will be 50% less than that of a smoker.

Drink Alcohol in Moderation: Moderate consumption of alcohol has been linked with higher HDL levels. The benefits aren’t strong enough to recommend alcohol to anyone who doesn’t drink. But if you do drink, it’s best to keep consumption under control.

Lose Weight: Even a few extra pounds can contribute to a high cholesterol level. Getting the right amount of physical activity and following a healthy diet will help to keep your weight regulated.  

See a Doctor Regularly: Everyone should have their cholesterol levels checked regularly, especially if you are at high risk for heart disease. An LDL count of 100 or less is considered normal. HDL counts should be 40 or more for men, 50 or more for females. Your total cholesterol, including HDL, LDL, and triglycerides, should add up to no more than 200.

Cholesterol isn’t all bad. Taking the proper measures will keep LDL and triglycerides low while allowing good cholesterol to do its thing. How will you be promoting a healthy cholesterol balance in your diet?

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In Nutrition

Are Nutrigenomics the Future of Nutrition?

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Trying to determine what foods to eat to help you reach your fitness goals can be overwhelming. With so many diets on the market, it can be difficult to decide which one will be best for you. Nutrigenomics may be the key to finding the best foods to eat.

Nutrigenomics is a science that helps you determine an optimal meal plan based on your genes and how they interact with nutrients. Read on to find out how it can help you with weight loss, disease prevention, and general wellbeing.

What is Nutrigenomics?

Nutrigenomics determines how your genes will react to certain types of nutrition. For example, You FTO gene is related to metabolism. Variants in the gene will be telling of your body’s metabolic processes.

You can work with a dietician to find a meal routine that works best with your genetic makeup.

Nutrigenomics can also be valuable in disease prevention. Here are some examples of how they can help boost your wellness:

  • If you are likely to develop high blood pressure or high cholesterol, you may choose a diet that is low in fats and sodium.
  • If you eat a lot of sweets, you can create a diet that counters sweet cravings lowering your risk of diabetes.
  • You can find out how your body responds to macronutrients like fat, protein, and carbohydrates to come up with a diet that’s ideal for weight loss.
  • You can determine a diet that’s optimal for fat burn.

Nutrigenomic Testing

Nutrigenomic testing is as easy as swabbing the inside of your mouth. The swab is sent to a lab for testing. The lab may analyze 70 or more genes. You will get your results weeks later.

Although nutrigenomic tests are available in drug stores, you will need to work with a professional to understand your results. They will help you come up with a diet that will minimize your risk of disease and optimize your fitness levels.

Other Factors in that Affect Your Health

Genetics play a key role in your health and fitness. But it is not the only factor that weighs in.

The PREDICT 1 Study gathered data from 1000 participants, more than half of whom were twins. They ate specially designed muffins. Afterwards, testing was done to measure fat, insulin, and glucose levels in their blood.

Researchers also collected information on the participants’ exercise and sleep habits. They used stool samples to measure their gut bacteria.

Findings showed that:

  • Macronutrients play a major role in blood sugar levels.
  • Gut bacteria has the biggest effect on blood lipid levels.
  • Genetics has a bigger impact on blood sugar levels than lipids do, but not as great of an impact as the nutrients you consume.

This indicates that genetics is only one part of what helps you reach your fitness goals. They are also affected by diet, exercise, sleep, and gut bacteria.

Conclusion

While nutrigenomics is not foolproof, it allows you to pinpoint the foods that are best for your health. It helps you come up with a plan uniquely suited to your body’s needs. It’s an effective way to lose weight, prevent disease and improve quality of life.

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In Weight Loss

Can Diet Soda Make You Gain Weight?

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When people are trying to lose weight, many switch from regular soda to diet soda. After all, trading close to 150 calories for 0 calories seems like a no brainer. And it’s a relatively easy trade off.

But recent studies show that drinking diet soda can actually make you gain weight. So, is there anything to it? Read on to find out.

The Study

A study published in JAMA online shows that drinks made with sucralose, a zero-calorie sweetener, can stimulate appetite in some people.

The study looked at two groups that experienced a reduction in the hormone that inhibits appetite. One group was given a sucralose sweetened drink and the other was given a sugar-sweetened drink. The group with the sucralose sweetened drink was shown to eat more after consuming it than the group with the sugar sweetened drink.

The Reasoning

So why did people react this way?

Researchers feel it may be due to the drinks with artificial sweeteners causing a “greater brain reward activity”. However, the reaction was only present in females and obese people. Males and people with regular weight were not affected in the same way.

Scientists provide further insight stating that they felt artificial sweeteners may confuse the body into thinking something sweet is coming.

“You are supposed to get sugar after something tastes sweet. Your body has been conditioned to that,” explains Susan Swithers, a behavioral scientist at Purdue University.

“But diet soda may lead to a disconnect. The sugar never arrives, and this may blunt the body’s anticipatory responses and throw off the ability to efficiently metabolize sugar that’s consumed later.”

More Detrimental Effects

Further research shows that when animals that consume artificial sweeteners are given real sugar, their blood sugars rise higher than those who do not consume artificial sweeteners. This causes the body to produce more insulin to absorb the sugar thereby increasing the risk of type 2 diabetes.

Best Drinks for Losing Weight

So, what should a person drink if they are looking to lose weight? Here are some recommendations.

• Water: Water is a great weight loss beverage as it’s zero calories, it offers hydration, and it’s effective in flushing the system.
• Green Tea: The antioxidants in green tea increase fat burning and boost metabolism. It has a low caffeine content that can provide energy during workouts.
• Coffee: If you are looking for the full benefits of caffeine for weight loss, add coffee to your diet.
• Apple Cider Vinegar: Apple cider vinegar contains acetic acid which may stimulate weight loss and decrease fat accumulation.
• High Protein Drinks: High protein drinks promote fullness, so you eat less. They also provide energy during workouts.
• Vegetable Juice: Vegetable juice has been shown to decrease carb intake and increase vegetable intake making it an optimal weight loss beverage.

If you are looking to lose weight, switching to diet soda may not be the best solution. Try eliminating it from your routine to see if it reduces your cravings for sugary food. We wish you good luck reaching your weight loss goals.

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