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Can French Fries Cause Anxiety and Depression?

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Have you been feeling anxious and depressed? Have you been eating a lot of French fries? The food you’re eating could be the source of your problem.

A new study shows that fried food, and French fries in particular, could be responsible for mental health issues.

The Fried Food – Mental Health Connection

A study conducted at the St. Louis School of Medicine at Washington University revealed that fried foods could be a source of anxiety and depression due to the presence of a contaminant called acrylamide.

Acrylamide is known to cause neuroinflammation and disrupt lipid metabolism which has a negative impact on mental health. The chemical is especially likely to appear when potatoes are cooked at high temperatures.

Another study, conducted by researchers in Hangzhou China found similar results. The PNAS research team followed 104,728 participants on a fried food diet, especially rich in deep-fried potatoes, over a 10-year period. The subjects reported a 12% higher risk of anxiety and a 7% higher risk of depression.

The Reasoning Behind it

The relationship between food and mental health has long been documented. But Rohini Bajekal, a nutritionist and board-certified lifestyle medicine professional at Plant-Based Health Professionals states the connection is more complex than you might think.

“The results of this study are in line with what we would expect to see and are further confirmation of decades of research showing that fried and unhealthy foods in the standard Western diet increase the risk of common chronic diseases and mental health conditions,” Rohini says.

Fried foods cause inflammation in the body which leads to feelings of anxiety and depression. They also lack fiber, healthy fats, and phytonutrients which contribute to a positive mood.

Previous Studies

Megan Hilbert, a registered dietician at Top Nutrition Coaching referred to a SMILES Trial 2017 study that found improvements in participant’s mental health after following a non-inflammatory diet for 12 weeks.

“A lack of these compounds can cause a breakdown in how the gut and the brain communicate with each other,” Hilbert stated. “Upwards of 90 to 95% of our serotonin is made in the gut, and so it’s hypothesized that imbalances in our gut microbiota influence the production of these neurotransmitters, which in turn, impacts our mood negatively.”

The Solution

If the thought of not eating the foods you loved is making you, well, depressed, you might try different methods of cooking. Bajeckal suggests poaching, stewing, steaming, boiling, and air frying.

If you must fry, you may yield healthier dishes by using different oils. Avoid high-fat oils like coconut and palm oil. Opt for extra-virgin olive oil, avocado oil, or rapeseed oil instead. What dietary changes will you be making to improve your mood?

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In Nutrition

Best Tips for Treating Indigestion in Toddlers

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Toddlers often suffer from digestive issues. OTC medications may bring some relief. But experts are suggesting modifications to the child’s diet and lifestyle can be more helpful- and they won’t produce any unwanted side effects.

Read on to find out what may be causing your little one’s tummy aches and how to get rid of them.

What Is Indigestion?

Indigestion or dyspepsia refers to pain or discomfort in the upper abdomen that occurs occasionally or often. Doctors often associate it with eating and drinking. Recommended treatments include OTC medications and changes in diet.

What Dietary Changes Can Cause Indigestion

Many foods and drinks can cause indigestion. Common ones include:

  • Foods high in fat
  • Chocolate
  • Caffeine
  • Citrus products
  • Tomatoes
  • Carbonated drinks
  • Onions
  • Peppermint

A healthy diet may be beneficial in treating indigestion. It may also prevent gastroesophageal reflux disease (GERD) and heartburn. If you notice your child experiences the onset of indigestion symptoms after they consume certain foods, try eliminating them from their diet to see if they produce results.

Lifestyle Changes May Help with Indigestion

Certain lifestyle changes may also help your child’s digestive health. You may reduce symptoms by:

  • Not letting your child lie down within 3 hours of eating a meal
  • Making sure your child’s head is elevated when they sleep
  • Feeding your child smaller meals instead of a few large meals

Medications

If your child is experiencing indigestion that isn’t going away with food and lifestyle changes, your doctor may recommend medications. Common indigestion medications include:

  • Proton Pump Inhibitors: PPIs reduce stomach acid but may produce side effects like upset stomach, diarrhea, and headache.
  • H2 Blockers: H2 blockers also reduce stomach acid. But they are not as effective as PPIs in terms of healing the esophagus. They can also cause side effects like headaches, upset stomach, or an increased risk of infections.
  • Antacids: Antacids can relieve symptoms of mild GERD but can cause diarrhea and constipation. Children should not use them long-term.

Behavioral Treatments

Your child may be suffering from indigestion due to behavioral or psychological issues. If this is the case, do your best to promote a stress-free environment. Encourage them to participate in stress-relieving exercises.

Surgery

If your child has GERD, they may not respond to conservative treatments. Surgery may be necessary.

GERD can usually be treated by minimally invasive laparoscopic surgery. However, it can lead to some complications.

Alternative Remedies

Many alternative remedies have been shown to minimize indigestion. These include:

  • Mint leaves
  • Chamomile
  • Peppermint oil
  • Ginger
  • Cumin
  • Aloe vera juice
  • Fennel seed
  • Apple cider vinegar

It can be heartbreaking to see a child deal with digestive issues. Fortunately, relief may be as simple as a few lifestyle and dietary changes. Here’s hoping you find the remedies that keep your child pain-free.

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In Nutrition

What are the Healthiest Alcoholic Drinks

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Most dieticians recommend that you stay away from alcohol. But if you are going to indulge, do it in the healthiest way possible.

Recent research shows that some drinks are better than others based on calories and sugar content. Some may even have healthy ingredients. This article will reveal which drinks you should be drinking if you gotta drink.

Red Wine

Red wine is one of the healthier alcoholic drinks thanks to its low-calorie content and its antioxidant content. Studies show that drinking a moderate amount of wine can reduce the risk of heart disease by 12-15%. Wine also contains polyphenols that keep blood vessels flexible and reduce the risk of cancer.

Tequila on the Rocks

Alcohol is classified as a depressant, but some evidence reveals that tequila may have the opposite effect. Some people report an improvement in mood after drinking the drink. Small studies indicate that it may not shift blood sugar levels like other alcohols do.

Vodka Soda

Vodka soda is a healthy option due to the hydrating effects of soda water. Add a splash of citrus and you get the benefits of vitamin C. Vodka has been shown to improve blood circulation and develop collateral vessels that connect the heart to the lungs making the drink a triple threat- but in a good way!

Bloody Mary

Bloody Marys are a good cocktail choice because they are packed with vegetables. However, they are also high in calories- so keep consumption to a minimum. The garnishes used on the drink may also be packed with sodium which can be detrimental to health.

Wine Spritzers

Wine spritzers are a popular summer cocktail. They mix antioxidant-rich wine with hydrating sparkling water. The water content also cuts back on the alcohol and calorie content of the drink.

Dry Champagne

Like wine, champagne also contains antioxidants that lower blood pressure and reduce the risk of heart disease. If you choose to drink champagne, opt for dry champagne which is lower in sugar than other champagne varieties.

Mulled Wine

Mulled wine is a favorite during the holiday season. It features red wine which is rich in antioxidants, and spices that have therapeutic benefits. Choose an organic wine that has less sugar, additives, and preservatives than other wine varieties. In addition to being healthier, it will also cut back on headaches.

Hard Kombucha

Kombucha is becoming a more popular drink due to its fermented properties. It has a high probiotic content which is beneficial to digestion and immunity. Most kombucha has low levels of alcohol. Hard kombucha is fortified with more alcohol, but it still offers health benefits.

Low-Calorie Beer

Beer isn’t all bad. It’s full of protein and B vitamins. It also contains antioxidants and various minerals. Choose a low-calorie variety to reduce your risk of obesity.

Now that you know the healthiest alcoholic drinks, which will you be consuming the next time you celebrate?

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In Nutrition

Study Shows Kids Drinks are Higher in Sugar and Lower in Nutrition

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When shopping at the grocery store, you will see tons of drinks marketed for kids. They are easy to consume, easy to throw into a lunchbox, and they are likely to have your child’s favorite characters on them. But they are also probably high in sugar and low in nutrition.

This is the latest news out of a study published last Wednesday in PLOS One Journal.

The Study

The study looked at 6000 packaged foods and analyzed their marketing strategies and their nutritional content. Lead study author. Dr. Christine Mulligan, post-doctoral researcher and research consultant in the Department of Nutritional Sciences at the University of Toronto weighed in on the results.

“There are many products in our grocery stores that are powerfully marketed and heavily targeted to children. Unfortunately, we also found that these products are, more often than not, very unhealthy and of worse nutritional quality than products that aren’t being promoted to children.”

Dr. Maya Adam, director of health media innovation and clinical associate professor in the Department of Pediatrics at the Stanford School of Medicine was not involved in the study. She brought up the fact that companies like to appeal to children who often grow up to be “brand-loyal” adults.

“As adults, around the world, we take extra precautions when it comes to our children. We buckle them into car seats and make sure they wear helmets. When it comes to packaged foods, the food industry is doing the opposite; promoting less healthy foods to the most vulnerable members of society.”

She also pointed out that the study only looked at how products appealed to children in terms of their packaging. She noted that children are being exposed to these products in multiple ways. Through social, media, sports practice, community centers, and even at schools.

“This is important for readers to understand, because seeing all of this marketing is impacting how children eat, and the poor dietary habits that kids are developing will carry forward throughout their lives and impact their health in the long term,” she said.

How to Overcome the Branding and Increase the Nutrition

Mulligan suggests that governments take steps to regulate branding so people are more aware of how children’s products can negatively affect health. The Heart and Stroke Foundation is calling for the inclusion of all types of marketing to raise awareness on various levels.

In the meantime, people can do their part by cooking more at home to control the amount of fat, sugar, and salt in their children’s food. Adam also recommends that adults discuss branding and nutrition with their children so they can see how companies use marketing to influence their choices. Get your children involved in grocery shopping so they can make their own healthy choices.

How will you be protecting your child from marketing that may cause them to make the wrong nutritional choices?  

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In Nutrition

Which Fermented Foods are Best for Brain Health?

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The process of fermenting foods can be traced back to 6000 B.C. In ancient times, fermentation was mainly used for food preservation. It also enhanced the taste of food. In some cases, it was used to eliminate poisonous toxins in food.

Recently, it was found that fermented foods have additional benefits. They are rich in probiotics that aid digestion and immunity. They also improve brain health.

But which foods are best for brain health? Read on to find out.

The Fermented Foods- Brain Health Connection

Fermented foods are rich in tryptophan and amino acid that produces serotonin, AKA, the feel-good hormone. Therefore, eating fermented foods can improve mood and reduce stress. They may also have other cognitive benefits such as reduced brain fog and clearer thinking.

Additionally, fermented foods boost the number of beneficial bacteria in your gut. These good bacteria counter bad bacteria improving digestion and immunity. They can also work to boost mood thanks to the strong gut-brain health connection.

The Study

Researchers at APC Microbiome, University College Cork, and Teagasc (Ireland’s Agriculture and Food Development Authority) in Moorepark Cork Ireland are conducting a big study to answer the question of which fermented foods are most beneficial to brain health. They are comparing over 200 foods from all over the world to determine which contains metabolites that aid cognitive function.

The study is still in its early ages, but Ramy Balasubramanian is already seeing impressive results. “I expected only a few fermented foods would show up, but out of 200 fermented foods, almost all of them showed the ability to exert some sort of potential to improve gut and brain health,” she said.

More research is needed to determine which fermented foods are most beneficial to cognitive function, but researchers are starting to see a winner.

“Fermented sugar-based products and fermented vegetable-based products are like winning the lottery when it comes to gut and brain health,” Ramya said.

“For all that we see on sugar-based products being demonized, fermented sugar takes the raw sugar substrate and converts it into a plethora of metabolites that have a beneficial effect on the host. So even though the name ‘sugar’ is in it, if you do a final metabolomic screen, the sugar gets used by the microbial community that’s present in the food, and they get converted into these beautiful metabolites that are ready to be cherry-picked by us for further studies,” she explains.

The Future

Ramya will be moving forward with future studies that put the top-ranking fermented foods through rigorous testing using an artificial colon and animal models to see how they affect the brain.

She is hoping the public will utilize the results to include more fermented foods in their diets as well to naturally improve mental health and well-being.

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In Health & Fitness

Wine: Good or Bad for Health?

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For years we have been taught to think of all types of drinking to be generally bad for health. But more recent studies show wine may produce certain health benefits when consumed in moderation.

So should we be drinking wine for the health benefits it provides? And if so, how much should we be drinking? This article will tell you what you need to know.

What are the Benefits of Drinking Wine?

Drinking wine may produce the following benefits:

  • May Reduce Cell Damage: Wine is rich in antioxidants. This means it offers protection from oxidative stress that breaks down cells and causes disease. Drinking wine has been associated with a reduced risk of Alzheimer’s and Parkinson’s disease.
  • May Reduce Inflammation: Chronic inflammation has been linked with conditions such as heart disease, autoimmune disorders, and cancers. Wine contains a compound called resveratrol which has anti-inflammatory properties. Therefore, it lowers the risk of certain diseases.
  • May Benefit Heart Health: Studies have shown wine to be effective in reducing the rate of heart disease. This may be due to its high concentration of polyphenol antioxidants. These have proven to be helpful in keeping blood pressure and cholesterol levels under control.
  • May be Good for Mental Health: Wine can relieve anxiety and depression. However, drinking excessively can negatively impact mental health.
  • May Benefit Digestion: Studies have shown that wine may promote the growth of beneficial gut bacteria which may benefit digestive health. It may also improve metabolic syndrome markers in people with obesity.

Potential Downsides of Drinking Wine

While wine produces several benefits, it also comes with its share of downsides, especially when consumed in excessive quantities. Heavy alcohol consumption has been shown to increase the risk of certain cancers, diabetes, liver disease, heart disease, pancreatic disease, and unintentional injury. An average of 87,798 Americans die every year of an alcohol-related death.

How Much Wine Should I Be Drinking?

So how much wine should you be drinking to enjoy its benefits without overdoing it? A recent study showed that women should be drinking 1 glass (150 ml) per day, and men should be drinking 2 glasses (300 ml) per day to optimize health.

What Type of Wine Should I Be Drinking?

There are both red and white wines on the market. So which should you be drinking to enjoy optimal benefits?

More research is needed to determine how beneficial white wine can be. But so far, red wine is in the lead due to its high concentration of resveratrol. Red wine has up to 10 times more resveratrol than white wine making it a favorite among those who wish to stay healthy.

So go ahead and indulge with a glass of wine in the evening. As long as you don’t overdo it, it should do more good than harm. Will you be adding wine to your daily routine?

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In Nutrition

What is Personalized Nutrition and Why is it Important?

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When it comes to nutrition, there are certain guidelines everyone should abide by. For example, a diet that’s high in vitamins and nutrients is always recommended. But recent research shows that our individual genetics influence how food is metabolized. That’s why personalized nutrition is important.

Personalized nutrition involves finding a nutrition plan that is best suited to your genetic makeup. It ensures you get the foods that are best tailored to your individual needs. It is an effective way to optimize health considering your medical past, present and future.

Read on to find out more about personalized nutrition and why it is so important.

The Basis for Personalized Nutrition

A recent study showed why personalized nutrition is so important. It involved a set of twins, each of which was measured for sugar and insulin levels and fat markers before and after food consumption. Even though the twins shared the same DNA food profile, they showed different responses to the food.

This shows that DNA on its own does not give us complete insight to our nutritional needs. It is necessary to consider environmental factors and the gut microbiome as well.

Why is Personalized Nutrition Important?

Personalized nutrition may not mean much to otherwise healthy individuals. However, it can be important to those dealing with immunological disorders and allergies. In these cases, doctors may work out a nutrition plan that eliminates triggers that can bring on symptoms.

However, there is evidence that personalized nutrition may be valuable in other applications. For example, a systematic review of 11 studies showed that people who received personalized nutrition advice were more likely to improve their diets than those that received general advice.

Another study of over 1200 participants showed that those who received a 6-month personal nutrition intervention were less likely to eat read meat, salt, and saturated fats and saw a greater improvement in their diet as compared to those who received general nutrition guidance.

Challenges to Personalized Nutrition

Personalized nutrition should be widely adopted. However, there are factors that are preventing this from happening.

For example, doctors need to have access to a vast amount of bio-informational data to come up with an effective plan for patients. And with such a huge amount of data, the conclusions drawn may be controversial.

Personalized nutrition also requires that health teams be apprised of the latest developments in the field of personalized nutrition. This requires the assistance of many specialists which can get quite expensive and time consuming.

There’s also a question of ethical and legal aspects. For example, consumer privacy may become a concern as health information is shared across providers.

Personalized nutrition may be the way to go when it comes to reducing disease-related symptoms and improving health overall. But more steps need to be taken to integrate it throughout the medical community. It is hopeful that it does its part in improving quality of life for those that need it most.

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In Weight Loss

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

Is the Food Pyramid Wrong?

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Schools and doctors’ offices have long been suggesting the food pyramid as a guideline for healthy eating. However, those that look at this model for inspiration may be getting it totally wrong. In fact, you may not even realize that the classic food pyramid is no longer the set standard.

So what are health specialists currently recommending? Read on to find out.

The History of the Food Pyramid

The food pyramid was first invented by Dr. Luise Light in the early 80’s. But her model was later updated, and not necessarily in the healthiest way possible. Some key changes included:

  • Fruits and Veggies: Fruits and veggies went from a recommended 5-9 servings a day to a mere 2-3 servings a day. However, this was later updated to 5-7 servings a day based on a recommendation from the National Cancer institute.
  • Whole Grain and Cereals: Whole grain and cereals went from a recommended 3-4 servings per day to a whopping 6-11 servings per day.  
  • Low Nutrient Foods: Low nutrient foods including those high in sugar and fat and those made with flour were put at the top of our pyramid indicating these should be consumed in moderation.

The updated version also changed the wording of the dietary guidelines from ‘eat less’ to ‘avoid too much’ junk food which would make people less likely to limit the consumption of these unhealthy items.

Why Was the New Food Pyramid So Unhealthy?

The new food pyramid was unhealthy in that it suggested excessive servings of carbohydrates which break down as sugar that the body stores as fat. While some carbohydrates are necessary in the diet, 6-11 servings are excessive.

It also put fatty foods at the top of the pyramid indicating that they should be the least consumed food group in the diet. This made Americans fear fat, including healthy fats which are a significant source of energy. This fear was largely behind the wave of low-fat and nonfat products that came out in the 90’s.

The Food Pyramid Rebrands Again

The food pyramid went under another change In 2010, under the Obama administration.  More accurately, it was entirely replaced with the MyPlate model which shows a plate half filled with fruits and vegetables (with vegetables representing a slightly larger portion) and half filled with grains and protein (with grains representing a slightly larger portion). There’s also a small cup representing dairy.

Although experts agree that the MyPlate model is a good representation of healthy eating, it lacks categorization. For example, it does not distinguish between refined grains and whole grains, nor does it hold guidelines for eating saturated or unsaturated fats. That being stated, it’s still a step in the right direction.

The food pyramid has gone through many changes over the years. Though it’s still not perfect, it is bringing us closer to reaching our nutritional goals. What would be your ideal food pyramid if you had your say?

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In Nutrition

Herbal Supplements: Good or Bad?

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St. John Wort to improve memory. Chamomile to improve sleep. We’ve all heard of the benefits herbal remedies can provide. But do they really work? And more importantly, are they safe?

This article will explore the good and bad of herbal supplements so you can determine if you should be adding them to your medicine cabinet.

Are Herbal Supplements Safe?

Herbal supplements are categorized as dietary supplements. Therefore, they are not as strictly regulated by the FDA as OTC and prescription drugs are. They don’t require FDA approval. However, they must meet with certain requirements as follows:

  • They must be accurately labeled  
  • They must be free of contaminants
  • They cannot make claims that are not research-backed. If claims are not research-backed, the product label must include a disclaimer stating that the FDA has not evaluated the claim.
  • They cannot make any specific medical claims

If products are found to be dangerous, the FDA may remove them from the market.

Who Shouldn’t Take Herbal Supplements?

Certain herbal supplements can be harmful to health due to an individual’s pre-existing conditions. You should talk to a medical professional before taking an herbal supplement if you:

  • Are on prescription or OTC medications
  • Are pregnant or breastfeeding
  • Are about to have surgery or are recovering from surgery
  • Are under 18 or over 65 (few herbal supplements have been tested on these age groups)

Do Herbal Supplements Really Work?

Herbal supplements may or may not produce the results they claim to produce. They may work on different people in different capacities. However, you can feel more confident that the supplement you are taking can be trusted by taking the following steps:

  • Look at Research: if you find reliable research and studies published by reputable organizations such as the National Center for Complementary and Integrative Health and the Office of Dietary Supplements backing an herbal product, that’s a good sign.
  • Ask Your Doctor: It’s best to talk to a doctor before taking herbal supplements. They will be able to tell you if it’s safe and/or advisable to proceed.
  • Contact the Manufacturer: The manufacturer or distributors will provide you with information that will help you determine if you should be taking the product.

How to Take Herbal Supplements Safely

Here are some tips that will ensure you are staying safe while taking your supplements:

  • Follow dosage instructions
  • Keep track of how the supplement is affecting you. Stop taking it if it isn’t working or if it’s not producing the results you are looking for.
  • Buy from reputable brands
  • Check alerts and advisories on the FDA website to ensure the product isn’t going under a regulatory review and has not been reported to cause adverse effects.

Herbal supplements may be beneficial to your wellbeing. But it’s important to take them safely. Make sure you are buying a reputable product from a reputable brand and talk to your doctor before adding them to your routine. We wish you luck finding the remedies that are suited to your health.

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