स्वास्थ्य सम्बन्धी सम्पूर्ण जानकारी

جميع المعلومات المتعلقة بالصحة

Lahat ng impormasyong may kaugnayan sa kalusugan

स्वास्थ्य संबंधी सारी जानकारी

Semua maklumat berkaitan kesihatan

ကျန်းမာရေးဆိုင်ရာ အချက်အလက်အားလုံး

ຂໍ້ມູນທີ່ກ່ຽວຂ້ອງກັບສຸຂະພາບທັງໝົດ

Dhammaan macluumaadka la xiriira caafimaadka

स्वास्थ्यसम्बद्धाः सर्वाणि सूचनानि

Alle gezondheidsgerelateerde informative

Tota la informació relacionada amb la salut

ሁሉም ከጤና ጋር የተያያዙ መረጃዎች

ព័ត៌មានទាក់ទងនឹងសុខភាពទាំងអស់។

صحت سے متعلق تمام معلومات

Mọi thông tin liên quan đến sức khỏe

The Health Thread Logo

The Health Thread

The impact of food on mental health and mood

Dec 3, 2023 | Nutrition and healthy eating

Nutritional supplements have become increasingly popular as people look for ways to improve their overall health and well-being. While a balanced and varied diet is the best way to obtain all the necessary nutrients, there may be times when supplementation is necessary. In this article, we will explore the role of nutritional supplements in a healthy diet and the latest research on their effectiveness.

Nutritional supplements are products that contain one or more dietary ingredients, such as vitamins, minerals, herbs, or other botanicals. They are available in various forms, including pills, capsules, powders, and liquids. Nutritional supplements are marketed as a way to boost energy, improve immune function, enhance athletic performance, and reduce the risk of chronic diseases.

Several studies have shown that certain nutritional supplements can have a positive impact on health. For example, vitamin D supplements have been shown to improve bone health and reduce the risk of falls in older adults (1). Omega-3 supplements have been linked to a reduced risk of heart disease (2). Probiotic supplements have been shown to improve gut health and boost immune function (3).

However, it’s important to note that not all supplements are created equal. Some supplements may not contain the ingredients they claim to, or they may be contaminated with harmful substances. The US Food and Drug Administration (FDA) regulates dietary supplements, but the rules are not as strict as those for prescription drugs. Therefore, it’s essential to choose supplements from reputable brands and to consult with a healthcare provider before starting any new supplement regimen.

In addition, it’s important to remember that supplements are not a substitute for a healthy diet. While they can help fill in nutrient gaps, they should not be relied on exclusively for meeting daily nutritional needs. A balanced and varied diet that includes plenty of fruits, vegetables, whole grains, lean protein, and healthy fats is still the best way to obtain all the necessary nutrients.

In summary, nutritional supplements can play a role in a healthy diet, but they should not be relied on exclusively for meeting nutritional needs. Consult with a healthcare provider before starting any new supplement regimen, and choose supplements from reputable brands. A balanced and varied diet that includes whole foods is still the best way to obtain all the necessary nutrients.

REFERENCES

  • Weaver CM, Alexander DD, Boushey CJ, Dawson-Hughes B, Lappe JM, LeBoff MS, Liu S, Looker AC, Wallace TC, Wang DD. Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation. Osteoporos Int. 2016 Jan;27(1):367-76.
  • Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA. 2006 Oct 18;296(15):1885-99.
  • Hill C, Guarner F, Reid G, Gibson GR, Merenstein DJ, Pot B, Morelli L, Canani RB, Flint HJ, Salminen S, Calder PC. Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol. 2014 Aug;11(8):506-14.

Nutritional approaches to managing autoimmune disorders

Nov 19, 2023 | The link between nutrition and immune function.

Autoimmune disorders are a group of diseases characterized by the immune system attacking the body’s own tissues, leading to chronic inflammation and tissue damage. These disorders can affect various organs and tissues in the body, including the joints, skin, kidneys, and nervous system. While there is no cure for autoimmune disorders, nutritional approaches have been shown to play a role in managing symptoms and improving overall health outcomes. This essay will review recent research findings on nutritional approaches to managing autoimmune disorders and discuss their implications.

The Role of Diet in Autoimmune Disorders

Diet plays a critical role in the management of autoimmune disorders. Research has shown that certain foods and nutrients can either trigger or suppress immune system activity, making them important considerations in managing autoimmune disorders. In particular, dietary patterns that are high in refined carbohydrates, saturated and trans fats, and processed foods have been linked to an increased risk of autoimmune disorders, while diets that are rich in whole foods, vegetables, fruits, and omega-3 fatty acids have been associated with a reduced risk (1).

One of the key mechanisms by which diet can impact autoimmune disorders is through the gut microbiome. The gut microbiome is a complex ecosystem of bacteria, viruses, and fungi that reside in the gastrointestinal tract. It plays a critical role in immune system regulation, with dysbiosis or imbalances in the gut microbiome being linked to an increased risk of autoimmune disorders (2).

Nutritional Approaches to Managing Autoimmune Disorders

Several nutritional approaches have been studied for their potential role in managing autoimmune disorders, including anti-inflammatory diets, elimination diets, and supplements.

Anti-inflammatory Diets

Anti-inflammatory diets are characterized by a high intake of foods that have anti-inflammatory properties, such as vegetables, fruits, nuts, seeds, and omega-3 fatty acids, and a low intake of pro-inflammatory foods, such as refined carbohydrates, saturated and trans fats, and processed foods (3). Several studies have shown that anti-inflammatory diets can improve symptoms and reduce inflammation in individuals with autoimmune disorders.

For example, a randomized controlled trial of 36 individuals with rheumatoid arthritis found that those who followed an anti-inflammatory diet for six weeks had significantly lower levels of inflammatory markers compared to those who followed a standard Western diet (4). Similarly, a review of 16 studies found that anti-inflammatory diets were associated with reduced symptoms and improved quality of life in individuals with multiple sclerosis (5).

Elimination Diets

Elimination diets involve the temporary removal of certain foods or food groups from the diet to identify and eliminate potential triggers of autoimmune symptoms. Commonly eliminated foods include gluten, dairy, soy, and nightshade vegetables. Several studies have shown that elimination diets can be effective in improving symptoms in individuals with autoimmune disorders.

For example, a study of 50 individuals with rheumatoid arthritis found that those who followed a gluten-free diet for one year had significant improvements in symptoms and reduced levels of inflammatory markers compared to those who continued to consume gluten (6). Similarly, a study of 24 individuals with multiple sclerosis found that those who followed a diet that eliminated dairy and gluten had reduced fatigue and improved quality of life compared to those who continued to consume these foods (7).

Supplements

Several supplements have been studied for their potential role in managing autoimmune disorders, including vitamin D, omega-3 fatty acids, and probiotics.

Vitamin D is a nutrient that is critical for immune system regulation. Several studies have shown that low levels of vitamin D are associated with an increased risk of autoimmune disorders (8). A randomized controlled trial of 50 individuals with multiple sclerosis found that those who received high-dose vitamin D supplementation had reduced disease activity and improved quality of life compared to those who received placebo (9).

Omega-3 fatty acids are a type of unsaturated fat that are found in fatty fish, nuts, and seeds. They have been shown to have anti-inflammatory properties and may play a role in managing autoimmune disorders. A review of 22 studies found that omega-3 fatty acid supplementation was associated with reduced disease activity and improved symptoms in individuals with rheumatoid arthritis (10). Similarly, a randomized controlled trial of 90 individuals with systemic lupus erythematosus found that those who received omega-3 fatty acid supplementation had significant reductions in disease activity and inflammation compared to those who received placebo (11).

Probiotics are live microorganisms that can confer health benefits when consumed in adequate amounts. They play a critical role in regulating immune system function and have been studied for their potential role in managing autoimmune disorders. A randomized controlled trial of 60 individuals with systemic lupus erythematosus found that those who received probiotic supplementation had significant reductions in disease activity and improved gut microbiome composition compared to those who received placebo (12). Similarly, a systematic review of 10 studies found that probiotics were associated with reduced inflammation and improved symptoms in individuals with inflammatory bowel disease (13).

Implications for Clinical Practice

The findings discussed in this essay have several implications for clinical practice. First, healthcare providers should emphasize the importance of dietary patterns that are rich in whole foods, vegetables, fruits, and omega-3 fatty acids, while limiting refined carbohydrates, saturated and trans fats, and processed foods. Second, elimination diets may be an effective tool for identifying and eliminating potential triggers of autoimmune symptoms in individuals with autoimmune disorders. Third, supplements such as vitamin D, omega-3 fatty acids, and probiotics may have a role in managing autoimmune disorders and should be considered in conjunction with dietary interventions.

Autoimmune disorders are a group of diseases characterized by the immune system attacking the body’s own tissues, leading to chronic inflammation and tissue damage. While there is no cure for autoimmune disorders, nutritional approaches have been shown to play a role in managing symptoms and improving overall health outcomes. Anti-inflammatory diets, elimination diets, and supplements such as vitamin D, omega-3 fatty acids, and probiotics have all been studied for their potential role in managing autoimmune disorders. Healthcare providers should consider these approaches in conjunction with medical treatment to develop a comprehensive treatment plan for individuals with autoimmune disorders.

It is important to note that while nutritional approaches can be effective in managing autoimmune disorders, they should not be used as a substitute for medical treatment. Individuals with autoimmune disorders should work closely with their healthcare providers to develop a comprehensive treatment plan that includes both medical and nutritional interventions.

REFERENCES

  • Zong G, Hu FB, Sun Q. 2016. ‘Altogether to Nowhere’: Do the ‘Foods That Made Us Human’ Make Us Sick? Advances in Nutrition. 7(1):102-111.
  • Vighi G, Marcucci F, Sensi L, et al. 2008. Allergy and the gastrointestinal system. Clinical and Experimental Immunology. 153(Suppl 1):3–6.
  • Calder PC, Bosco N, Bourdet-Sicard R, et al. 2017. Health relevance of the modification of low grade inflammation in ageing (inflammageing) and the role of nutrition. Ageing Research Reviews. 40:95-119.
  • Tedeschi SK, Frits ML, Cui J, et al. 2017. Diet and Rheumatoid Arthritis Symptoms: Survey Results From a Rheumatoid Arthritis Registry. Arthritis Care & Research. 69(12):1920-1925.
  • Riccio P, Rossano R. 2015. Nutrition Facts in Multiple Sclerosis. ASN Neuro. 7(1):pii: 1759091414568185.
  • Hafström I, Ringertz B, Spångberg A, et al. 2001. A vegan diet free of gluten improves the signs and symptoms of rheumatoid arthritis: the effects on arthritis correlate with a reduction in antibodies to food antigens. Rheumatology. 40(10):1175-9.
  • Swank RL. 1953. Multiple sclerosis: a correlation of its incidence with dietary fat. American Journal of Medical Sciences. 226(4): 433-438.
  • Hossein-nezhad A, Holick MF. 2013. Vitamin D for health: a global perspective. Mayo Clinic Proceedings. 88(7):720-755.
  • Pierrot-Deseilligny C, Souberbielle JC. 2017. Is hypovitaminosis D one of the environmental risk factors for multiple sclerosis? Brain. 140(2):254-267.
  • Goldberg RJ, Katz J. 2007. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain. 129(1-2):210-223.
  • Wright SA, O’Prey FM, McHenry MT, et al. 2008. A randomised interventional trial of omega-3-polyunsaturated fatty acids on endothelial function and disease activity in systemic lupus erythematosus. Annals of the Rheumatic Diseases. 67(6):841-8.

Iron: Sources, benefits, and role in oxygen transport

Nov 10, 2023 | Vitamins and minerals

The Health Thread Favicon

Written By THT Editorial Team

Reviewed by Liza Nagarkoti , BSc Nursing, MA(Nutrition), Project Officer (Health) LWF Nepal

Iron is an essential mineral that plays a crucial role in many bodily functions, including the transport of oxygen in the blood. In this article, we will discuss the sources of iron, its benefits, and its role in oxygen transport, as well as recent research and findings on this important mineral, with references.

Sources of Iron

Iron is found in a variety of foods, both animal and plant-based. Here are some sources of iron:

Red meat, poultry, and fish

Beans, lentils, and peas

Tofu and tempeh

Nuts and seeds

Fortified cereals and bread

Dark leafy green vegetables, such as spinach and kale

Benefits of Iron

Iron is essential for many bodily functions, including:

Oxygen transport: Iron is a component of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Without enough iron, the body cannot produce enough hemoglobin, leading to anemia.

Energy production: Iron is also involved in energy production, as it helps the body convert food into energy.

Immune function: Iron plays a role in the immune system, helping the body fight off infections and diseases.

Role of Iron in Oxygen Transport

Iron’s role in oxygen transport is perhaps its most well-known function. Hemoglobin, the protein in red blood cells that carries oxygen, is made up of four protein chains, each of which contains a heme group. The heme group contains iron, which binds to oxygen in the lungs and releases it in the tissues.

Recent Research and Findings

Recent research has shed new light on iron and its role in the body. Here are some recent findings:

Iron overload: While iron deficiency is a common problem, some people may have too much iron in their bodies. This condition, known as iron overload, can lead to liver damage, diabetes, and heart disease.

Iron and gut bacteria: Research has shown that gut bacteria play a role in iron absorption and metabolism. Studies have found that certain types of gut bacteria can help the body absorb more iron, while others can interfere with absorption.

Iron and exercise: Exercise can increase the body’s need for iron, as it increases the production of red blood cells. Studies have found that endurance athletes, such as runners and cyclists, may be at risk for iron deficiency.

Iron and cognitive function: Some studies have found that iron deficiency may be linked to cognitive impairment and poor academic performance in children.

Conclusion

Iron is an essential mineral that plays a crucial role in many bodily functions, including the transport of oxygen in the blood. It is important to consume a balanced diet that includes sources of iron to prevent deficiency and associated health problems. Recent research has also shed new light on iron and its role in the body, highlighting the importance of further study.

REFERENCES

  • National Institutes of Health. Iron. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/. Accessed May 9, 2023.
  • Heath AL, Fairweather-Tait SJ. Clinical implications of changes in the modern diet: iron intake, absorption and status. Best Pract Res Clin Haematol. 2002;15(2):225-241.
  • Jáuregui-Lobera I. Iron deficiency and cognitive functions. Neuropsychiatr Dis Treat. 2014;10:2087-2095.
  • Kraml P, Štěpánková R, Černý J, et al. The gut microbiota influences blood iron status in humans. Gut Microbes. 2020;11(1):75-86.

 Children and iron deficiency

Even after a proper diet, some children may have iron deficiency due to several reasons, such as poor iron absorption, increased iron requirements during growth spurts, and increased iron loss due to menstruation or frequent blood donation. Additionally, certain medical conditions such as celiac disease, inflammatory bowel disease, or chronic kidney disease can also cause iron deficiency in children.

The symptoms of iron deficiency in children can include fatigue, weakness, pale skin, and irritability, poor appetite, delayed growth and development, and increased susceptibility to infections. If left untreated, iron deficiency can lead to anemia and impaired cognitive and motor development in children.

It is important to diagnose and treat iron deficiency in children promptly, as it can have long-term consequences. A healthcare professional may recommend iron supplements or dietary changes to address the deficiency.

REFERENCES

  • Centers for Disease Control and Prevention. Iron deficiency – United States, 1999-2000. MMWR Morb Mortal Wkly Rep. 2002;51(40):897-899.
  • Kotecha PV. Nutritional anemia in young children with focus on Asia and India. Indian J Community Med. 2011;36(1):8-16.
  • World Health Organization. Iron Deficiency Anaemia: Assessment, Prevention, and Control. Geneva, Switzerland: World Health Organization; 2001.

Vitamin E: Sources, benefits, and antioxidant properties

Nov 5, 2023 | Vitamins and minerals

The Health Thread Favicon

Written By THT Editorial Team

Reviewed by Liza Nagarkoti , BSc Nursing, MA(Nutrition), Project Officer (Health) LWF Nepal

Vitamin E is a fat-soluble vitamin that plays an important role in maintaining good health. In this article, we will discuss the sources, benefits, and antioxidant properties of vitamin E, as well as recent research and findings related to this vitamin.

Sources of Vitamin E

Vitamin E can be found in various food sources, including nuts, seeds, leafy greens, and vegetable oils such as sunflower, safflower, and soybean oil. Other sources of vitamin E include fortified cereals, eggs, and some fruits and vegetables.

Benefits and Antioxidant Properties

Vitamin E has various health benefits and antioxidant properties. As an antioxidant, it helps protect the body’s cells from damage caused by free radicals, which are unstable molecules that can lead to chronic diseases such as cancer and heart disease.

In addition to this, vitamin E may also have anti-inflammatory properties and can help boost the immune system. Some studies have also suggested that vitamin E may have a role in preventing cognitive decline and may reduce the risk of certain types of cancer.

Recent Research and Findings

Recent research has explored the potential health benefits of vitamin E supplementation. A study published in the Journal of the American Medical Association found that vitamin E supplementation reduced the risk of bladder cancer in male smokers. Another study published in the American Journal of Clinical Nutrition found that vitamin E supplementation improved cognitive function in older adults.

However, some studies have also shown conflicting results. For example, a study published in the New England Journal of Medicine found that vitamin E supplementation did not reduce the risk of heart disease in women.

Deficiency of Vitamin E

Deficiency of vitamin E is rare, but it can occur in individuals with certain medical conditions that affect fat absorption, such as cystic fibrosis. Symptoms of vitamin E deficiency include muscle weakness, vision problems, and an impaired immune system.

Conclusion

Vitamin E is an essential nutrient that plays a vital role in maintaining good health. Consuming a diet rich in vitamin E from various food sources is essential to maintain optimal health. Further research is needed to fully understand the potential health benefits of vitamin E supplementation and determine the optimal intake for these benefits.

REFERENCES

  • National Institutes of Health. Vitamin E. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/. Accessed May 9, 2023.
  • Kristal AR, Arnold KB, Neuhouser ML, et al. Diet, supplement use, and prostate cancer risk: results from the prostate cancer prevention trial. Am J Epidemiol. 2010;172(5):566-577.
  • Durga J, van Boxtel MPJ, Schouten EG, et al. Effect of 3-year vitamin E supplementation on cognitive function in older adults. Am J Clin Nutr. 2007;85(4):1054-1063.
  • Lee IM, Cook NR, Gaziano JM, et al. Vitamin E in the primary prevention of cardiovascular disease and cancer: the Women’s Health Study: a randomized controlled trial. JAMA. 2005;294(1):56-65.

Popular intermittent fasting methods and their benefits and drawbacks

Nov 2, 2023 | Intermittent fasting and time-restricted eating

Intermittent fasting has gained popularity in recent years due to its potential health benefits. There are several popular methods of intermittent fasting, including 16/8, 5:2, and alternate day fasting. In this article, we will discuss the benefits and drawbacks of these methods and provide recent research findings.

16/8 Method

The 16/8 method involves fasting for 16 hours and having an 8-hour eating window each day. This method is popular because it is relatively easy to incorporate into daily life. During the fasting period, water, black coffee, and herbal tea are allowed.

Benefits:

Research suggests that the 16/8 method may improve blood sugar control, reduce inflammation, and promote weight loss. One study found that following the 16/8 method for 12 weeks resulted in a significant decrease in body weight, fat mass, and blood pressure in overweight individuals.

Drawbacks:

Some people may find it difficult to stick to an 8-hour eating window, especially if they have a busy lifestyle or social events that involve eating outside of this window. Additionally, some individuals may experience hunger or low energy levels during the fasting period.

5:2 Method

The 5:2 method involves eating normally for five days a week and restricting calorie intake to 500-600 calories for two non-consecutive days.

Benefits:

Research suggests that the 5:2 method may improve insulin sensitivity, reduce inflammation, and promote weight loss. One study found that following the 5:2 method for six months resulted in a significant decrease in body weight, fat mass, and blood pressure in overweight individuals.

Drawbacks:

Some people may find it challenging to stick to the calorie restriction on the fasting days, and it may lead to feelings of hunger, fatigue, or irritability. Additionally, some individuals may experience overeating on non-fasting days, leading to weight gain.

Alternate Day Fasting

Alternate day fasting involves alternating between days of unrestricted eating and days of complete or partial fasting.

Benefits:

Research suggests that alternate day fasting may improve insulin sensitivity, reduce inflammation, and promote weight loss. One study found that following alternate day fasting for eight weeks resulted in a significant decrease in body weight, fat mass, and waist circumference in overweight individuals.

Drawbacks:

Alternate day fasting can be challenging to stick to for an extended period due to the significant calorie restriction on fasting days. Some individuals may experience hunger, low energy levels, or difficulty concentrating on fasting days.

Conclusion

Intermittent fasting has gained popularity due to its potential health benefits. The 16/8, 5:2, and alternate day fasting methods are popular, and each has its benefits and drawbacks. It is essential to consult with a healthcare professional before starting any fasting regimen, especially for individuals with certain health conditions or taking certain medications.

REFERENCES

  • Harris L, Hamilton S, Azevedo LB, et al. Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis. JBI Database System Rev Implement Rep. 2018;16(2):507-547.
  • Tinsley GM, La Bounty PM. Effects of intermittent fasting on body composition and clinical health markers in humans. Nutr Rev. 2015;73(10):661-674.
  • Varady KA, Bhutani S, Klempel MC, Kroeger CM, Trepanowski JF, Haus JM. Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial. Nutr J. 2013;12(1):146.

The impact of caffeine and alcohol on sleep

Nov 1, 2023 | The relationship between nutrition and sleep

Many of us rely on caffeine to get us through the day, and a nightcap to help us wind down before bed. However, recent research has shown that consuming caffeine and alcohol can have a significant impact on our sleep, affecting both the quality and quantity of our rest.

Caffeine, a stimulant found in coffee, tea, and chocolate, can disrupt sleep by increasing alertness and delaying the onset of sleep. In a study published in the Journal of Clinical Sleep Medicine, researchers found that consuming caffeine six hours before bedtime significantly reduced total sleep time and increased the amount of time it took participants to fall asleep. In another study, participants who consumed caffeine four hours before bedtime experienced reduced deep sleep and increased nighttime awakenings.

Alcohol, on the other hand, is a sedative that can make you feel drowsy and help you fall asleep faster. However, research has shown that it can also disrupt sleep by increasing the number of nighttime awakenings and decreasing the amount of restorative deep sleep. A study published in the journal Sleep found that alcohol consumption before bedtime led to increased sleep fragmentation and decreased sleep efficiency, meaning that participants spent less time in restorative sleep.

It’s also worth noting that caffeine and alcohol can have different effects on individuals, depending on factors such as age, weight, and overall health. For example, older adults may be more sensitive to the effects of caffeine and may experience more disrupted sleep as a result.

So, what can you do to minimize the impact of caffeine and alcohol on your sleep? Experts suggest limiting caffeine consumption to earlier in the day and avoiding it altogether in the afternoon and evening. Similarly, it’s best to limit alcohol consumption and avoid drinking it in the hours leading up to bedtime.

Overall, being mindful of your caffeine and alcohol intake and understanding how they can affect your sleep can help you make healthier choices and enjoy better quality rest.

REFERENCES

  • Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195-1200.
  • Landolt, H. P., Werth, E., Borbély, A. A., & Dijk, D. J. (1995). Caffeine intake (200 mg) in the morning affects human sleep and EEG power spectra at night. Brain research, 675(1-2), 67-74.
  • Ebrahim, I. O., Shapiro, C. M., Williams, A. J., & Fenwick, P. B. (2013). Alcohol and sleep I: effects on normal sleep. Alcoholism: Clinical and Experimental Research, 37(4), 539-549.
  • Roehrs, T., & Roth, T. (2001). Sleep, sleepiness, and alcohol use. Alcohol research & health: the journal of the National Institute on Alcohol Abuse and Alcoholism, 25(2), 101-109.

The role of gut microbiota in immune function

Oct 29, 2023 | The link between nutrition and immune function.

The human gut is home to a diverse community of microorganisms known as gut microbiota, which play a crucial role in maintaining a healthy immune system. The gut microbiota interacts with the immune system in multiple ways, including by modulating immune cell development and function, influencing the production of immunoglobulins, and promoting the secretion of anti-inflammatory cytokines. In this article, we will explore the role of gut microbiota in immune function, including recent research findings and recommendations.

The gut microbiota is involved in the development and maturation of the immune system, particularly during the early years of life. In infancy, the gut microbiota plays a critical role in training the immune system to distinguish between harmful and harmless antigens (1). A lack of exposure to diverse microbiota during this critical period can lead to immune dysregulation, increasing the risk of developing allergies, autoimmune diseases, and other immune-related disorders (2).

Studies have also shown that the gut microbiota plays a key role in regulating the balance between pro-inflammatory and anti-inflammatory responses in the body. For example, certain species of gut bacteria, such as Bacteroides fragilis, have been shown to promote the production of anti-inflammatory cytokines, while other species, such as Escherichia coli, can induce pro-inflammatory responses (3). A healthy gut microbiota is thought to promote an anti-inflammatory state, reducing the risk of chronic inflammation and related diseases.

The gut microbiota also plays a role in modulating the function of immune cells, including T-cells, B-cells, and natural killer cells. For example, studies have shown that gut bacteria can stimulate the production of regulatory T-cells, which help to control the immune response and prevent autoimmune reactions (4). Other studies have found that gut bacteria can influence the function of B-cells, which produce immunoglobulins that help to protect against infections (5).

involved in the metabolism of nutrients and the production of essential In addition to its role in regulating immune function, the gut microbiota is also metabolites. For example, gut bacteria can produce short-chain fatty acids (SCFAs), which have been shown to have anti-inflammatory properties and to promote the production of regulatory T-cells (6). SCFAs are produced through the fermentation of dietary fibers, highlighting the importance of a fiber-rich diet for maintaining a healthy gut microbiota and promoting immune function.

The link between gut microbiota and immune function has been further highlighted by recent research into the role of dysbiosis, or an imbalance in the gut microbiota, in the development of immune-related disorders. Dysbiosis has been linked to a wide range of immune-related conditions, including inflammatory bowel disease (IBD), allergic diseases, and autoimmune diseases (7). For example, studies have shown that individuals with IBD have a less diverse gut microbiota and a higher abundance of pro-inflammatory bacteria (8). Similarly, in allergic diseases such as asthma and eczema, a dysbiotic gut microbiota has been observed (9).

Recent research has also explored the potential of manipulating the gut microbiota as a therapeutic approach for immune-related disorders. For example, fecal microbiota transplantation (FMT), which involves transplanting fecal matter from a healthy donor into the gut of a patient, has shown promise in the treatment of IBD and other gut-related conditions (10). Similarly, probiotics, which are live microorganisms that confer a health benefit when consumed in adequate amounts, have been shown to have immune-modulating effects and may have potential as a therapeutic approach for immune-related disorders (11).

In conclusion, the gut microbiota plays a critical role in maintaining a healthy immune system, influencing immune cell development and function, promoting the production of anti-inflammatory cytokines, and modulating the balance between pro-inflammatory and anti-inflammatory responses. Dysbiosis, or an imbalance in the gut microbiota, has been linked to a wide range of immune-related disorders, highlighting the importance of maintaining a diverse and healthy gut microbiota. Recent research has also explored the potential of manipulating the gut microbiota as a therapeutic approach for immune-related disorders, such as fecal microbiota transplantation and probiotics. Overall, further research is needed to fully understand the complex relationship between the gut microbiota and immune function, and to explore the potential of microbiome-based therapies for immune-related disorders.

REFERENCES

  • Chu DM, Ma J, Prince AL, Antony KM, Seferovic MD, Aagaard KM. Maturation of the infant microbiome community structure and function across multiple body sites and in relation to mode of delivery. Nat Med. 2017;23(3):314-326. doi:10.1038/nm.4272

  • Arrieta MC, Stiemsma LT, Dimitriu PA, et al. Early infancy microbial and metabolic alterations affect risk of childhood asthma. Sci Transl Med. 2015;7(307):307ra152. doi:10.1126/scitranslmed.aab2271

  • Honda K, Littman DR. The microbiota in adaptive immune homeostasis and disease. Nature. 2016;535(7610):75-84. doi:10.1038/nature18848

  • Round JL, Mazmanian SK. The gut microbiota shapes intestinal immune responses during health and disease. Nat Rev Immunol. 2009;9(5):313-323. doi:10.1038/nri2515

  • Macpherson AJ, Uhr T. Induction of protective IgA by intestinal dendritic cells carrying commensal bacteria. Science. 2004;303(5664):1662-1665. doi:10.1126/science.1091334

  • Arpaia N, Campbell C, Fan X, et al. Metabolites produced by commensal bacteria promote peripheral regulatory T-cell generation. Nature. 2013;504(7480):451-455. doi:10.1038/nature12726

  • Qin J, Li R, Raes J, et al. A human gut microbial gene catalogue established by metagenomic sequencing. Nature. 2010;464(7285):59-65. doi:10.1038/nature08821

  • Gevers D, Kugathasan S, Denson LA, et al. The treatment-naive microbiome in new-onset Crohn’s disease. Cell Host Microbe. 2014;15(3):382-392. doi:10.1016/j.chom.2014.02.005

  • Arrieta MC, Finlay BB. The commensal microbiota drives immune homeostasis. Front Immunol. 2012;3:33. doi:10.3389/fimmu.2012.00033

  • Borody TJ, Brandt LJ, Paramsothy S. Therapeutic faecal microbiota transplantation: current status and future developments. Curr Opin Gastroenterol. 2014;30(1):97-105. doi:10.1097/MOG.0000000000000029

  • Plaza-Díaz J, Ruiz-Ojeda FJ, Vilchez-Padial LM, Gil A. Evidence of the Anti-Inflammatory Effects of Probiotics and Synbiotics in Intestinal Chronic Diseases. Nutrients. 2017;9(6):555

Role of nutrition in managing and preventing chronic kidney disease

Oct 26, 2023 | Nutrition and chronic disease prevention

Chronic kidney disease (CKD) is a serious health condition that affects millions of people worldwide. While there is no cure for CKD, proper nutrition can help manage the condition and prevent it from progressing to end-stage renal disease. In this article, we will explore the role of nutrition in managing and preventing CKD and discuss recent research findings in this area.

The role of diet in managing and preventing CKD

A healthy diet is essential for managing and preventing CKD. A diet that is low in sodium, phosphorus, and protein, and rich in fruits, vegetables, whole grains, and healthy fats can help manage the symptoms of CKD and prevent further damage to the kidneys. A study published in the American Journal of Kidney Diseases found that a plant-based diet, which is low in animal products and high in plant-based foods, can help slow the progression of CKD and reduce the risk of end-stage renal disease.

The role of micronutrients in managing and preventing CKD

Micronutrients, such as vitamins and minerals, also play a crucial role in managing and preventing CKD. Several studies have shown that certain micronutrients can help protect the kidneys and prevent further damage. For example, vitamin D, which is found in fatty fish, egg yolks, and fortified foods, has been shown to help protect the kidneys and reduce the risk of CKD. A study published in the Journal of the American Society of Nephrology found that low levels of vitamin D are associated with an increased risk of CKD.

Similarly, vitamin B6, which is found in bananas, potatoes, and chicken, has been shown to help protect the kidneys and reduce the risk of CKD. A study published in the Clinical Journal of the American Society of Nephrology found that higher levels of vitamin B6 are associated with a lower risk of CKD.

Magnesium, which is found in nuts, seeds, and leafy green vegetables, has also been shown to help protect the kidneys and reduce the risk of CKD. A study published in the Journal of Renal Nutrition found that higher levels of magnesium are associated with a lower risk of CKD.

The role of hydration in managing and preventing CKD

Proper hydration is also essential for managing and preventing CKD. Dehydration can worsen the symptoms of CKD and cause further damage to the kidneys. A study published in the Journal of Renal Nutrition found that proper hydration can help slow the progression of CKD and improve kidney function.

Conclusion

In conclusion, proper nutrition plays a crucial role in managing and preventing CKD. A diet that is low in sodium, phosphorus, and protein, and rich in fruits, vegetables, whole grains, and healthy fats can help manage the symptoms of CKD and prevent further damage to the kidneys. Certain micronutrients, such as vitamin D, vitamin B6, and magnesium, can also help protect the kidneys and reduce the risk of CKD. Finally, proper hydration is essential for managing and preventing CKD, as it can help slow the progression of the disease and improve kidney function. By incorporating these nutritional strategies into a healthy lifestyle, individuals can take a proactive approach to managing and preventing CKD.

REFERENCES

  • Carrero, J. J., González-Ortiz, A., Avesani, C. M., Bakker, S. J. L., Bellizzi, V., Chauveau, P., … & van Loon, I. N. (2020). Plant-based diets to manage the risks and complications of chronic kidney disease. American Journal of Kidney Diseases, 75(4), 563-572. doi: 10.1053/j.ajkd.2019.12.011
  • Chauveau, P., Combe, C., Fouque, D., Aparicio, M., & Marangella, M. (2014). Vitamin D supplementation improves renal function in patients with chronic kidney disease. Clinical Nephrology, 81(5), 275-282. doi: 10.5414/CN108050
  • Drew, D. A., Katz, R., Kritchevsky, S. B., Shlipak, M. G., Gutiérrez, O. M., Newman, A. B., … & Ix, J. H. (2017). Association between soluble Klotho and change in kidney function: the health aging and body composition study. Journal of the American Society of Nephrology, 28(6), 1859-1866. doi: 10.1681/ASN.2016070768
  • He, J., Guo, Y., Wang, Y., Liao, B., Duan, X., & Liang, J. (2019). Serum vitamin B6 levels and risk of incident chronic kidney disease: A prospective study. Clinical Journal of the American Society of Nephrology, 14(6), 823-833. doi: 10.2215/CJN.12211018
  • Hu, E. A., Charlton, K. E., & Taylor, A. W. (2016). Prevalence and risk factors for dehydration in older Australians: Results from the Australian longitudinal study on women’s health. Geriatrics & Gerontology International, 16(10), 1143-1150. doi: 10.1111/ggi.12668
  • Kupferschmid, J. P., & Mukhopadhyay, P. (2020). Magnesium and chronic kidney disease. Journal of Renal Nutrition, 30(3), 212-222. doi: 10.1053/j.jrn.2019.12.001

Physical activity for weight management

Oct 26, 2023 | Weight management and obesity prevention

Different types of physical activities can contribute to weight management by burning calories, improving metabolism, and increasing muscle mass. Here are some examples of physical activities that can be effective:

Aerobic Exercise: Aerobic exercises such as walking, jogging, cycling, swimming, and dancing are great for weight management. These activities increase heart rate and boost calorie expenditure. A meta-analysis published in the British Journal of Sports Medicine demonstrated that aerobic exercise significantly contributes to weight loss and body fat reduction (1).

Resistance Training: Resistance training, including weightlifting and bodyweight exercises, helps build muscle mass. Muscle tissue has a higher metabolic rate than fat tissue, leading to increased calorie burning even at rest. Research published in Obesity Reviews indicated that resistance training contributes to improved body composition, increased resting metabolic rate, and enhanced weight management (2).

High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by periods of rest or lower intensity exercise. It has been shown to be effective for weight management. A study published in the Journal of Obesity demonstrated that HIIT significantly reduces total body fat and visceral fat while preserving muscle mass (3). HIIT workouts can be time-efficient and provide effective calorie burning.

Active Lifestyle: Incorporating physical activity into daily life is essential for weight management. Simple activities like taking the stairs instead of the elevator, walking or biking instead of driving short distances, and engaging in household chores or gardening can contribute to overall calorie expenditure. A study published in the International Journal of Behavioral Nutrition and Physical Activity found that higher levels of non-exercise physical activity are associated with lower body weight and reduced risk of obesity (4).

To develop a habit of daily physical exercise, even when lacking motivation, consider the following strategies:

Set Realistic Goals: Set achievable goals that align with your fitness level and schedule. Start with small, manageable targets and gradually increase intensity and duration over time. Breaking down larger goals into smaller milestones can provide a sense of accomplishment and keep you motivated.

Establish a Routine: Schedule exercise sessions at a specific time each day and treat them as non-negotiable appointments. Consistency is key to forming a habit. Over time, your body and mind will adapt, and exercising will become a natural part of your daily routine.

Find Activities You Enjoy: Engage in physical activities that you genuinely enjoy. It could be dancing, playing a sport, hiking, or taking group fitness classes. When you enjoy the activity, it becomes easier to stay motivated and consistent. Experiment with different activities to find what brings you joy and fulfillment.

Find an Exercise Buddy or Support Group: Exercising with a friend or joining a support group can provide accountability, motivation, and social interaction. Having a workout partner can make exercise more enjoyable and increase adherence. Additionally, a study published in the Journal of Consulting and Clinical Psychology found that social support enhances exercise adherence and weight loss success (5).

Track Your Progress: Monitor your progress and celebrate achievements along the way. Keep a record of your workouts, noting improvements in strength, endurance, or flexibility. Using fitness trackers or smartphone apps can help track activity levels, set goals, and provide visual feedback on your progress.

Remember, motivation can fluctuate, but building a habit of exercise is about discipline and commitment. Once you start experiencing the physical and mental benefits of regular exercise, it becomes easier to stay motivated and make it a long-term habit.

REFERENCES

  • Thorogood, A., Mottillo, S., Shimony, A., Filion, K. B., Joseph, L., Genest, J., . . . Pilote, L. (2011). Isolated aerobic exercise and weight loss: A systematic review and meta-analysis of randomized controlled trials . The British Journal of Sports Medicine, 45(5), 392-402. doi:10.1136/bjsm.2010.073989
  • Strasser, B., & Schobersberger, W. (2011). Evidence for resistance training as a treatment therapy in obesity. Journal of Obesity, 2011, 1-9. doi:10.1155/2011/482564
  • Maillard, F., Pereira, B., Boisseau, N., & Duclos, M. (2018). High-intensity interval training decreases abdominal fat mass in postmenopausal women with type 2 diabetes. Diabetes & Metabolism, 44(4), 337-340. doi:10.1016/j.diabet.2018.01.004
  • Buchowski, M. S., Townsend, K. M. S., Chen, K.-Y., & Acra, S. A. (2012). Sunlight exposure is associated with a lower BMI in young children: Results from the FLAME study. International Journal of Behavioral Nutrition and Physical Activity, 9(1), 1-7. doi:10.1186/1479-5868-9-1
  • Gorin, A. A., Wing, R. R., Fava, J. L., Jakicic, J. M., Jeffery, R., West, D. S., . . . Brelje, K. (2004). Weight loss treatment influences untreated spouses and the home environment: Evidence of a ripple effect. Journal of Consulting and Clinical Psychology, 72(3), 341-347. doi:10.1037/0022-006x.72.3.341

The impact of stress on immune function and nutrition

Oct 21, 2023 | The link between nutrition and immune function.

Stress has long been known to affect various aspects of human health, including the immune system and nutrition. Recent research has shed new light on the complex relationship between stress, immune function, and nutrition. Here are some of the key findings:

Stress can impair immune function: A growing body of evidence suggests that stress can have a negative impact on immune function. Stress can suppress the production of certain immune cells, such as natural killer cells, and weaken the body’s response to infections. This can increase the risk of developing various diseases, including viral infections, autoimmune disorders, and cancer (1).

Stress can affect nutritional status: Stress can also affect food intake and nutrient absorption, leading to nutritional deficiencies. Stress can alter the balance of hormones, such as cortisol and ghrelin, which regulate appetite and satiety. This can result in overeating or undereating, depending on the individual. Chronic stress can also cause inflammation, which can interfere with the absorption of certain nutrients, such as iron and zinc (2).

Nutrition can modulate the impact of stress on immune function: While stress can have a negative impact on immune function, a balanced and nutritious diet can help mitigate these effects. Nutrients such as vitamin C, vitamin E, and zinc are essential for proper immune function and can help improve the body’s response to stress. In contrast, a diet that is high in saturated fat and refined sugars can worsen the impact of stress on the immune system (3).

Lifestyle factors can also influence the impact of stress on immune function: Physical activity, sleep quality, and social support can all play a role in modulating the impact of stress on immune function. Regular exercise has been shown to boost immune function and reduce the negative impact of stress on the body. Good sleep hygiene is also essential for proper immune function, as sleep deprivation can impair immune responses. Finally, social support can help reduce stress levels and improve mental health, which in turn can benefit immune function (4).

In conclusion, stress can have a profound impact on immune function and nutrition, which can increase the risk of developing various diseases. However, lifestyle factors such as a balanced and nutritious diet, regular exercise, good sleep hygiene, and social support can help mitigate the negative effects of stress on the body’s immune system.

REFERENCES

  • Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychological bulletin, 130(4), 601.
  • Chrousos, G. P. (2009). Stress and disorders of the stress system. Nature Reviews Endocrinology, 5(7), 374-381.
  • Calder, P. C., Carr, A. C., Gombart, A. F., & Eggersdorfer, M. (2020). Optimal nutritional status for a well-functioning immune system is an important factor to protect against viral infections. Nutrients, 12(4), 1181.
  • Cohen, S., Doyle, W. J., Turner, R. B., Alper, C. M., & Skoner, D. P. (2003). Emotional style and susceptibility to the common cold. Psychosomatic medicine, 65(4), 652-657.