2018 Survey study in the Department of Medicine at University of Florida assessed the baseline perception of health, fitness, knowledge of nutrition concepts and personal health behaviors of 309 eligible participating physicians. The results revealed the following:
• Majority of respondents agreed that eating well is important for health.
• Only 25% knew the correct number of fruits and vegetables servings per day as per American Heart Association recommendations
• 20% were aware of recommended daily added sugar guidelines for adults.
• 46% Forty-six percent knew the American Heart Association physical activity recommendations
• Assessment of their personal lifestyle behavior showed that 52% reported more than 3 hours of personal weekly exercise, <1/4 follows facets of Mediterranean diet, Out of the physicians that considered nutrition at least somewhat important, 40% reported minimum of 2 fruit &3 vegetable servings intake per day compared with 7% of physicians who considered nutrition less important.
Conclusion: The study highlights the need for significant improvement in education of physicians about nutrition and physical activity, and the need for physicians to focus on good personal health behaviors.
Reference:
1. Aggarwal, Monica et al. “The Mismatch of Nutrition and Lifestyle Beliefs and Actions Among Physicians: A Wake-Up Call.” American journal of lifestyle medicine vol. 14,3 304-315. 5 Nov. 2019, doi:10.1177/1559827619883603
Food and Lifestyle as Medicine Series:
Sedentary Behavior
Not participating in 30 minutes of moderate physical activity 3 x week for 3 months is considered a sedentary behavior
Being more sedentary in adults leads to:
-2 x increased risk of developing type 2 diabetes and CVD
-13% increased risk of Cancer
-17% increased risk of mortality
So:
1. Start by reducing sedentary behavior first, and then increase movement
2. Sit less & move more
ex: take the stairs, use your 15 minutes breaks to take a walk around your workplace, park further away at the grocery store, take a walk after a meal for at least 5-10 minutes, put a movement alert alarm on your phone, simply find any excuse to stand up and start moving.
March 2022 research study published in the Environment International Journal, funded by the Dutch National Organization for Health Research and Development, demonstrated that plastic particles are bioavailable for uptake in human blood and absorbed across membranes in the human body.
The study results demonstrated that 77% of the analyzed blood samples from 22 anonymous, healthy, non-fasting, adult volunteers carried a quantifiable mass of plastic particles in their blood.
The specifics of the findings are as follows:
· 50% of all donors had PET-> dymethyl terephthalate (used in plastic bottles, lip gloss)
· 36% of the donors had PS- >styrene (food packaging containers)
· 23% contained PE ->1 decene (used in toothpaste)
· 5 % had PMMA-> methyl methacrylate - transparent thermoplastic, also known as acrylic, and /or plexiglass, which is found to be part of the ingredient list in some cosmetic products where functions as film former and viscosity-increasing agent.
Minimizing exposure is a sound and rather simple strategy to address the possibility of bioaccumulation of micro plastics in our bodies in addition to optimizing one`s detox pathways.
So:
· Invest in a good water filter
· Use glass and or stainless steel water bottles. Minimize single use water bottles
· Cook your food at home in non-toxic cookware and store it in glass containers
· Read ingredient labels on cosmetic products. Follow the idea of less being better. Meaning, less ingredient with strange, long and Latin sounding names, bigger chances it contains less unwanted materials that over time may add up to our total toxic body burden.
· Optimize and support body`s natural ability to detoxify by using food and lifestyle as medicine
Reference:
1. Heather A. Leslie, Martin J.M. van Velzen, Sicco H. Brandsma, A. Dick
Plastic particles found in 77% of sample blood size in 2022 study participants
March 2022 research study published in the Environment International Journal, funded by the Dutch National Organization for Health Research and Development, demonstrated that plastic particles are bioavailable for uptake in human blood and absorbed across membranes in the human body.
The study results demonstrated that 77% of the analyzed blood samples from 22 anonymous, healthy, non-fasting, adult volunteers carried a quantifiable mass of plastic particles in their blood.
The specifics of the findings are as follows:
• 50% of all donors had PET-> dymethyl terephthalate (used in plastic bottles, lip gloss)
• 36% of the donors had PS- >styrene (food packaging containers)
• 23% contained PE ->1 decene (used in toothpaste)
• 5 % had PMMA-> methyl methacrylate - transparent thermoplastic, also known as acrylic, and /or plexiglass, which is found to be part of the ingredient list in some cosmetic products where functions as film former and viscosity-increasing agent.
Minimizing exposure is a sound and rather simple strategy to address the possibility of bioaccumulation of micro plastics in our bodies in addition to optimizing one`s detox pathways.
So:
• Invest in a good water filter
• Use glass and or stainless steel water bottles. Minimize single use water bottles
• Cook your food at home and store it in glass containers
• Read ingredient labels on cosmetic products. Follow the idea of less being better. Meaning, less ingredient with strange, long and Latin sounding names, bigger chances it contains less unwanted materials that over time may add up to our total toxic body burden.
• Optimize and support body`s natural ability to detoxify by using food and lifestyle as medicine
Reference:
1. Heather A. Leslie, Martin J.M. van Velzen, Sicco H. Brandsma, A. Dick Vethaak, Juan J. Garcia-Vallejo, Marja H. Lamoree, Discovery and quantification of plastic particle pollution in human blood, Environment International, 2022, 107199, ISSN 0160-4120, htt
Food as Medicine Series:
Fiber
Legumes are one of the richest sources of fiber.
Only 2.5 cups of cooked legumes provide up to 30 grams of fiber & easily meets daily fiber recommendations for cardiovascular health, blood glucose & cholesterol regulation as well as weight maintenance and or weight loss.
Food as Medicine Series:
Legumes are one of the richest sources of fiber.
Only 2.5 cups of cooked legumes provide up to 30 grams of fiber & easily meets daily fiber recommendations for cardiovascular health, blood glucose & cholesterol regulation as well as weight maintenance and or weight loss.
Food as Medicine Series:
Research has shown that daily handful consumption of nuts decreases cardiovascular mortality risk by 23 %.
Food As Medicine Series:
Daily Detox with Brassicaceae family: potent source of sulforaphane
#food #medicine #foodandnutrition #foodasmedicine #functionalnutrition #targetedtherapy #targetednutrition
By using the concept of food and lifestyle as medicine, following is a list of targeted nutrients and lifestyle recommendations to address hormonal headaches:
• B2-Riboflavin
• Magnesium
• Bromelain
• Turmeric
• Ginger
• EFA
• Hydration-
• Movement
• Massage
• Essential oils such as peppermint or lavender
For more tips and education materials, check https://projectofhealth.com/
Food as Medicine Series:
Immune-modulating foods-> Mushrooms
Beta-Glucans are polysaccharides in mushrooms contributing to their Metabolic, Immune-modulatory, Anticancer, Antibacterial & Antiviral properties
They have specific triple helix structures on their polysaccharides chains that are recognized by receptors located on the surface of immune cells & determine their immune-modulatory and anticancer properties
Other biologically active substances in mushrooms include polyphenolic compounds, Vitamins A, C & E, & amino acids.
If you choose to prime/ train/ enhance your immunity by using food as medicine, now is as good time as any to incorporate mushrooms in your diet practice
Mushrooms that have shown previously mentioned properties include:
Shiitake
Oyster
Maitake
Turkey Tale Mushrooms
Works cited:
1. Mirończuk-Chodakowska, Iwona et al. “Beta-Glucans from Fungi: Biological and Health-Promoting Potential in the COVID-19 Pandemic Era.” Nutrients vol. 13,11 3960. 6 Nov. 2021, doi:10.3390/nu13113960
Food as Medicine Series: Painful Periods: Cramps
Pathogenesis: they develop due to the effect of prostaglandins-> hormone like compounds that stimulate endometrial lining shedding by contracting the uterus. It is the uterine contraction, it`s intensity what we experience it as “pain”, and or” menstrual cramps”.
Food as Medicine:
• Omega 3 FA food sources: fatty fish: herring, sardines, salmon, flaxseeds, chia seeds, walnuts
• Vitamin E food sources: sunflower seeds, almonds, hazelnuts, peanut butter, olive oil, spinach, broccoli, kiwi, sardines.
• Vitamin B 1- Thiamin- food sources: Legumes: beans- >black, Lima, navy, pinto; lentils, peas, sunflower seeds
• Magnesium: food sources: Beans (black, navy, soy);cashews, dark leafy greens, quinoa, seeds-pumpkin, sesame, sunflower.
Reference: 1. Brighten, Jolene. Beyond the Pill. HarperOne, 2020.
For more informative reads on use of functional targeted foods as medicine check my website https: www.ProjectofHealth.com
CDC National Center for Health Statistics (NCHS) provides data briefs that are statistical publications available to the public regarding information relating to public health concerns. In 2018 report publication, was noted that between 2013–2016, almost one-half of U.S. adults tried to lose weight within the last year. (1) Just to reiterate, that would be around 150 million people has attempted to address their weight status via weight loss for a period of 3 years, which would put around 50 million US adults every year. Rather significant numbers, won’t you think, given the fact that per 2018 NHANES Survey an estimated 42.5 % of the US population aged 20 and over have obesity. (2) Most commonly reported ways used for weight loss were exercising (62.9%); eating less food (62.9%); eating more fruits, vegetables, and salads (50.4%); drinking a lot of water (44.7%), and eating less junk food or fast food (42.4%). All mentioned weight loss strategies are applicable and acceptable in everyday life as long as they are implemented long term and become habitual practices as part of one`s lifestyle to assure avoidance of Yo-Yo dieting and regaining the weight lost back.
However, in addition, what if we start changing our mindset in relation to food and weight, that not every calorie is the same, colour matters, and maybe, just maybe try and start using food as medicine. Understand, start and use the power of real foods and plant variety for their potent nutrient, phytochemical, polyphenolic properties in such a way that will just contribute, even more, to pave the way so to speak, for the outcome we use them strategically for.
Food & Lifestyle as Medicine Series:
Hair Loss:
Hair Loss is associated with Fe deficiency, T->DHT conversion and high testosterone, Inflammation, Thyroid Issues, Autoimmunity, Imbalances in sex hormones, elevated blood glucose, low SHBG, elevated stress hormones: cortisol, decreased DHEA-s, heavy metals.
Functional Nutrition and Lifestyle Prescription:
Apple cider Vinegar->1-2 teaspoons before meal will increase stomach acid and improve better absorption of minerals including Fe.
Zinc from pumpkin seeds-> prevents conversion of T to DHT
Ground flaxseed->up to 2 tablespoons daily will increase sex hormone binding globulin SHBG which in turn will bind to excess hormones.
B vitamins-> essential for blood sugar regulation and metabolic processes
Omega 3 Fatty Acids-> Blunt stress response; support anti-inflammatory pathways.
Elimination of triggering inflammatory foods that fuel autoimmunity
Nutrient Support of proper production of thyroid hormones: Se, Zn, Iodine,Tyrosine, Vit.E, C, D, B2,B3,B6
Daily Brassica and Alliums food groups intake to support phase 1 and phase 2 Detox pathways
Physical Activity -> will increase circulation, reduce stress, balance blood sugar.
Sleep Quality
Reference:
1. Brighten, Jolene. Beyond the Pill. HarperOne, 2020.
Food as Medicine Series:
Legumes:
LEGUMES: Beans->kidney, black, navy, fava; Peas Lentils Chickpeas Peanuts
Rich Nutrient Density Profile usually high in folate, manganese, iron, magnesium, soluble fiber, plant based protein
However, they also contain several antinutrients->Phytate, Lectin & Trypsin Inhibitors
Phytates->bind minerals like zinc, iron, calcium and magnesium and carries them unused out of the body. In other words prevents their absorption in the body
Lectins-> type of sugar protein molecule that may increase inflammation in people with autoimmune and genetically vulnerable individuals
Trypsin Inhibitors -> block the digestion and ultimately absorption of proteins
SOAKING legumes in water->up to 24 hrs prior to use->
Will activate germination process and allow for the plant to produce an enzyme-Phytase which will reduce the activity of the anti-nutrients
Reference:
1. The Wahls PROTOCOL: How I BEAT Progressive MS Using Paleo Principles and Functional Medicine, by Terry L. Wahls and Eve Adamson, Vermillion, 2017.
Lifestyle as Medicine:Diaphragmatic Breath
Diaphragmatic Breathing:
2011 study published in the Journal of Alternative and Complementary Medicine, looking at the effect on diaphragmatic breathing on post-meal blood glucose, insulin, oxidative stress and antioxidant levels in blood showed likely through activation of parasympathetic nervous system via use of diaphragmatic breath practices to provoke increase in insulin, decrease in heart rate, glycemia, reactive oxygen species production as indicated by higher antioxidant blood levels in subjects who were initially determined to be in good health.
The Practice of Diaphragmatic Breath:
Lay comfortably on your back, and or in sitting position. Concentrate on your breath while inhaling through your nose and conciesly engaging your belly to rise causing the lungs automatically to expand during inhale. Hold your breath for the count of two three four five and then slowly exhale through the back of your throat and nose while pulling your stomach in. Repeat.
Reference:
1. Daniele Martarelli, Mario Cocchioni, Stefania Scuri, and Pierluigi Pompei.The Journal of Alternative and Complementary Medicine.Jul 2011.623-628.http://doi.org/10.1089/acm.2010.0666
GSH- Glutathione, the Mother of All Antioxidants
Food as Medicine Series: GSH- Glutathione- >Mother of all Antioxidants
GSH roles:
Antioxidant
Donates it`s electrons to neutralize free radicals and other antioxidants
Endogenous: means the body makes it
Able to recycle itself for further use
Detoxifier:
Deactivates toxins by either neutralizing them and turning them into water molecules
Helps eliminate them from the body
Immune System
Supports immune cells such as NK cells, Macrophages to scavenge against infectious invaders.
Possible Causes of Low GSH :
Aging
Illness
Chronic Inflammation
Selenium deficiency
Cysteine deficiency
Toxins
Autism
Genetic deficiency
Foods that stimulate endogenous GSH Production:
*Non-denaturated Whey Isolate Protein-> source of amino acids for GSH production- cysteine, glycine, glutamate
*Selenium->cofactor
*Vitamin C->Increases GSH in red blood cells.
Reference:
Patel, Nayan, and Mark Hyman. The Glutathione Revolution: Fight Disease, Slow Aging, and Increase Energy with the Master Antioxidant. Hachette Go, an Imprint of Hachette Books, 2020.
Lifestyle as Medicine: Negativity
Lifestyle as Medicine Series:
Negativity
Research shows that people who have more positive response to events in their lives live longer, get less sick, recover faster, and are less likely to develop depression. They have healthier hearts and better copping skills.(1)
Negative Thoughts and emotions result in release of stress hormones, such as cortisol, which in turn have measurable negative effect on the immune system. (2)
Lifestyle Interventions:
· Don`t make assumptions
· Practice Forgiveness, Mindfulness, Appreciation and Gratefulness
· Prayer, Meditation
· Counseling to address negative thinking patterns and learn how to rewrite them
Reference:
1. Lisa R. Yanek, et al,”Effect of Positive Well-Being on Incidence of Symptomatic Coronary Artery Disease”The American Journal of Cardiology,Volume 112, Issue 8,2013,Pages 1120-1125,ISSN 00029149,https://lnkd.in/gCti8XxZ)
2. Cole, W, The Inflammation Spectrum, pages 148-149, New York: Avery, 2019
#mindfulness #wellbeing #selfcare #depression #mentalhealth #healing #research #foodasmedicine#lifestyleasmedicine#functionaldietitian
Prebiotic Fiber
Food as Medicine Series: Mode of action of Prebiotic Fiber in colon health
->Increases the amounts of SCFA( butyrate, propionate & acetate) production which inhibits growth of cancerous tumor cells by blocking proliferation and initiating cell death- apoptosis.
->Stimulates the growth of beneficial lactic acido-producing bacteria, especially bifidobacteria which in turn improves colonic health by lowering the pH in the colon and consequently inhibiting the growth of pathogenic bacteria.(1)
Prebiotic fiber food sources:
• Allium Vegetable family: garlic, onion, leeks and chives. Using them in soup is a good strategy.
• Green Color vegetables: asparagus, Jerusalem artichoke, peas, soybeans
• Legumes->bean, peas, chickpea, lentil, peanut and soybean.
• Fruits-> such as bananas, apples, and berries
• Honey-> prebiotic(food) for beneficial strains due to prebiotic oligiosacharides and antibacterial components, which when ingested with a probiotic strains synergistically enhance the probiotic strain efficacy against pathogens. (2)
Reference:
1. Lux, Stefanie et al. “In vitro fermented nuts exhibit chemopreventive effects in HT29 colon cancer cells.” The British journal of nutrition vol. 108,7 (2012): 1177-86. doi:10.1017/S0007114511006647
2. “Functional Nutrition and Lifestyle Strategies to Promote Microbiome Health during & after Antibiotic Therapy.” Project of Health, 11 Nov. 2020, projectofhealth.com/functional-nutrition-and-lifestyle-strategies-to-promote-microbiome-health-during-after-antibiotic-therapy/.
Food as Medicine Series: Tree Nuts and Cancer
Food as Medicine Series: Tree Nuts & Cancer
2018 Prospective observational study showed that individuals with stage III colon cancer who consumed 2 or more servings of nuts per week experienced disease free survival of 58%, significantly reduced incidence of cancer recurrence and death .(1) They looked @826 patient with a median follow up for 6.5 years analyzing reported dietary intake on food frequency questionnaire while being enrolled onto a randomized adjuvant chemotherapy trial.
Potential anticarcinogenic, anti-inflammatory, and antioxidant properties might be attributed to nutrients in nuts, such as unsaturated fatty acids, high-quality protein, fiber, vitamins, minerals, phytochemicals, and other bioactive substances.
2012 study published in British Journal of Nutrition studied Chemo-preventive effects of tree nuts likely to be due to the dietary fiber content which after being fermented by gut microflora results formation of SCFA Butyrate and, to a minor extent, propionate which have been shown to inhibit the growth of colon tumor cells, by blocking proliferation and initiating apoptosis.(2)
Reference:
1. Fadelu, Temidayo et al. “Nut Consumption and Survival in Patients With Stage III Colon Cancer: Results From CALGB 89803 (Alliance).” Journal of clinical oncology : official journal of the American Society of Clinical Oncology vol. 36,11 (2018): 1112-1120. doi:10.1200/JCO.2017.75.5413
2. Lux, Stefanie et al. “In vitro fermented nuts exhibit chemopreventive effects in HT29 colon cancer cells.” The British journal of nutrition vol. 108,7 (2012): 1177-86. doi:10.1017/S000711451100664
