Dietary guidelines are designed to suggest foods and food patterns that provide all the nutrients and bioactive compounds our bodies need, while avoiding those we don’t need (like too much sodium, starch, added sugars, and unwanted additives).
MyPlate, based on the Dietary Guidelines for Americans, recommends filling half our plates with fruits and vegetables, about a quarter with grains, and about a quarter with lean protein. “When following MyPlate, the Tufts Health & Nutrition Letter recommends meeting the grain component with minimally processed whole grains, and eating plenty of nuts, seeds, fish, and poultry to maximize healthy fats, proteins, and other nutrients,” says Dariush Mozaffarian, MD, DrPH, dean of the Friedman School and editor-in-chief of Tufts Health & Nutrition Letter.
I count myself among the lucky ones in that I rarely get headaches and have never experienced a migraine. Over the years, I have had friends who suffered from them and it was fearsome to behold. The following is from Tufts University Health & Nutrition Letter.
The International Headache Society (IHS) defines migraine as a headache disorder with recurrent attacks (at least five) that last from 4 to 72 hours, are associated with nausea and/or sensitivity to light and sound, and also have at least two of four other characteristics including: pain that is of moderate or severe intensity; throbbing or pulsing; affects only one side of the head; or is worsened by routine activity such as walking.
According to the 2017 Global Burden of Disease Study, migraine is a major cause of disability worldwide. “Migraine headaches have been recognized as a specific condition for centuries,” says Stephanie W. Goldberg, MD, a neurologist with Tufts Medical Center board-certified in neurology and headache medicine. “The word ‘migraine’ comes from the Greek ‘hemicranium’ meaning ‘on one side of the head.’” Women are disproportionally affected, and they may be even more susceptible during menstruation. Continue reading →
Exercise is excellent for keeping the body healthy, but what you put into that body is also critical. I saw a poster that said, ‘You can’t outrun your fork.’
Eating three or more servings of fruit and vegetables per day may lower your risk of developing peripheral artery disease (PAD), according to new research in Arteriosclerosis, Thrombosis and Vascular Biology, an American Heart Association journal.
PAD narrows the arteries of the legs, limiting blood flow to the muscles and making it difficult or painful to walk or stand.
Previous studies linked lower consumption of fruits and vegetables with the increased occurrence of coronary heart disease and stroke. However, there has been little research into the association of eating fruits and vegetables and PAD. Continue reading →
• Young adults who ate more than five daily servings of fruits and vegetables were less likely to have developed plaque deposits in their coronary arteries 20 years later. • This study’s findings reinforce the importance of increasing fruit and vegetable intake as part of a healthy eating pattern in early adult life.
Eating more fruits and vegetables as a young adult may keep your arteries free of heart disease 20 years later, according to research in the American Heart Association (AHA) journal Circulation.
Researchers found that eating more fruits and vegetables as young adults was associated with less calcified coronary artery plaque 20 years later. Coronary artery calcium can be measured by a CT scan to detect the presence and amount of atherosclerosis, a disease that hardens arteries and underlies many types of heart disease.
The researchers divided data from 2,506 study participants into three groups, based on their daily consumption of fruits and vegetables. Women in the top third ate an average of nearly nine servings of daily fruits and vegetables and men averaged more than seven daily servings. In the bottom third, women consumed an average 3.3 daily servings and men 2.6 daily servings. All servings were based on a 2,000-calorie-a-day diet.
Researchers found that people who ate the most fruit and vegetables at the study’s start had 26 percent lower odds of developing calcified plaque 20 years later, compared to those who ate the least amount of fruits and vegetables.
Previous studies have shown a strong association between eating more fruits and vegetables and reduction in heart disease risk among middle-age adults. However, this is the first study to examine whether eating more fruits and vegetables as young adults could produce a measurable improvement in the health of their heart and blood vessels years later.
“People shouldn’t assume that they can wait until they’re older to eat healthy—our study suggests that what you eat as a young adult may be as important as what you eat as an older adult, ” said lead author Michael D. Miedema, M.D., senior consulting cardiologist and clinical investigator at the Minneapolis Heart Institute, Minneapolis, Minnesota. Continue reading →
Eating Mediterranean or DASH-style diets, regularly engaging in physical activity and keeping your blood pressure under control can lower your risk of a first-time stroke, according to updated AHA/ASA guideline published in the American Heart Association’s journal Stroke.
“We have a huge opportunity to improve how we prevent new strokes, because risk factors that can be changed or controlled — especially high blood pressure — account for 90 percent of strokes,” said James Meschia, M.D., lead author of the study and professor and chairman of neurology at the Mayo Clinic in Jacksonville, Florida.
The updated guidelines recommend these tips to lower risk:
Eat a Mediterranean or DASH-style diet, supplemented with nuts.
Monitor high blood pressure at home with a cuff device.
Keep pre-hypertension from becoming high blood pressure by making lifestyle changes such as getting more physical activity, eating a healthy diet and managing your weight.
Eating more fruit and vegetables may make young people calmer, happier and more energetic in their daily life, new research from the University of Otago suggests.
Department of Psychology researcher Dr Tamlin Conner, and Dr Caroline Horwath and Bonnie White from Otago’s Department of Human Nutrition, investigated the relationship between day-to-day emotions and food consumption.
The study is published in the British Journal of Health Psychology today.
A total of 281 young adults (with a mean age of 20 years) completed an internet-based daily food diary for 21 consecutive days. Prior to this, participants completed a questionnaire giving details of their age, gender, ethnicity, weight and height. Those with a history of an eating disorder were excluded.
On each of the 21 days participants logged into their diary each evening and rated how they felt using nine positive and nine negative adjectives. They were also asked five questions about what…