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The relationship between sugar intake and immune function

Sep 17, 2023 | The link between nutrition and immune function.

The consumption of added sugars has been linked to several negative health outcomes, including obesity, diabetes, and cardiovascular disease. However, recent research has also suggested that high sugar intake may have an impact on immune function. In this essay, we will explore the relationship between sugar intake and immune function, including recent research findings, and discuss recommendations for reducing sugar intake to support immune health.

The Impact of Sugar on Immune Function

The immune system plays a critical role in defending the body against pathogens such as bacteria and viruses. Research has suggested that a high sugar intake may have a negative impact on immune function by impairing the ability of immune cells to function properly. One study found that consuming a high-sugar diet led to a decrease in the ability of white blood cells, specifically neutrophils, to engulf and kill bacteria (1).

Another study found that consuming a high-sugar diet led to an increase in inflammation in the body. Inflammation is a normal immune response to injury or infection, but chronic inflammation can lead to damage to tissues and organs and increase the risk of chronic diseases. This study found that a high-sugar diet led to an increase in the production of pro-inflammatory cytokines, which are signaling molecules that play a role in inflammation (2).

Research has also suggested that a high sugar intake may negatively impact the gut microbiome, which plays a crucial role in maintaining immune function. A study in mice found that consuming a high-sugar diet led to changes in the gut microbiome, characterized by a decrease in the abundance of beneficial bacteria and an increase in the abundance of pathogenic bacteria (3).

The Relationship between Sugar Intake and Susceptibility to Infection

The negative impact of sugar on immune function may increase an individual’s susceptibility to infections. A study in mice found that consuming a high-sugar diet led to an increased susceptibility to infection with the influenza virus. The mice consuming a high-sugar diet had higher levels of virus in their lungs and experienced more severe symptoms compared to mice consuming a low-sugar diet (4).

Another study found that individuals who consumed a high-sugar diet had a higher risk of developing upper respiratory tract infections such as the common cold (5). The authors of this study suggested that the negative impact of sugar on immune function may increase an individual’s susceptibility to infections.

Recommendations for Reducing Sugar Intake to Support Immune Health

Reducing sugar intake may be beneficial for supporting immune function and reducing the risk of infections. The American Heart Association recommends limiting added sugar intake to no more than 6 teaspoons per day for women and 9 teaspoons per day for men (6).

Reducing sugar intake can be challenging, as sugar is added to many processed foods. Some strategies for reducing sugar intake include:

Choosing whole foods such as fruits, vegetables, whole grains, and lean proteins, which are naturally low in sugar.

Reading food labels and choosing foods that are low in added sugars.

Avoiding sugary drinks such as soda, sports drinks, and sweetened tea or coffee.

Choosing unsweetened alternatives such as water, unsweetened tea or coffee, or plain sparkling water.

Limiting desserts and sweet treats to occasional indulgences.

Conclusion

Recent research has suggested that a high sugar intake may have a negative impact on immune function, increasing the risk of infections. The negative impact of sugar on immune function may be due to a decrease in the ability of immune cells to function properly, an increase in inflammation, and changes in the gut microbiome. Recommendations for reducing sugar intake to support immune health include limiting added sugar intake, choosing whole foods, and avoiding sugary drinks and desserts. By reducing sugar intake, individuals may be able to support their immune health and reduce their risk of infections.

REFERENCES

  • Sanchez A, Rendon M, Sanders T, et al. Role of sugars in human neutrophilic phagocytosis. American Journal of Clinical Nutrition. 1973; 26(11):1180-1184.
  • Sun Q, Jiao Y, Chen X, et al. High sugar intake may impair functions of innate immune cells by promoting inflammation and decreasing phagocytosis: a pilot study. Frontiers in Physiology. 2020; 11:605725.
  • Kim JH, Kim YJ, Lee SH, et al. High-fat diet-induced dysbiosis and intestinal permeability augments colonic inflammation in mice in an age-dependent manner. Aging. 2020; 12(7):6067-6082.
  • Cohen S, Tyrrell DA, Smith AP. Psychological stress and susceptibility to the common cold. New England Journal of Medicine. 1991; 325(9):606-612.
  • Centers for Disease Control and Prevention. Added Sugars. Retrieved from https://www.cdc.gov/nutrition/data-statistics/know-your-limit-for-added-sugars.html

Selenium: Sources, benefits, and antioxidant properties

Sep 17, 2023 | Vitamins and minerals

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Written By THT Editorial Team

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

Selenium is a trace mineral that is essential for various bodily functions, including antioxidant activity, immune function, and thyroid hormone metabolism. In this article, we will discuss the sources, benefits, and antioxidant properties of selenium, as well as its link to thyroid function and recent research findings.

Sources of Selenium

Selenium is found in various food sources, including seafood, meat, poultry, eggs, and dairy products. Brazil nuts are also a rich source of selenium. Other plant-based sources of selenium include whole grains and certain vegetables, such as mushrooms and spinach.

Benefits and Antioxidant Properties

Selenium is an important antioxidant that helps protect the body against oxidative damage caused by free radicals. It also plays a crucial role in the immune system, helping to regulate inflammation and enhance immune cell activity. Additionally, selenium is involved in the conversion of thyroid hormones, which are important for regulating metabolism and energy production.

Recent Research and Findings

Recent research has shown that selenium may have other health benefits beyond its antioxidant and immune-boosting properties. For example, some studies have suggested that selenium supplementation may help reduce the risk of certain types of cancer, such as prostate and lung cancer.

One study published in the Journal of the American Medical Association found that selenium supplementation reduced the incidence of prostate cancer in men with low selenium levels. Another study published in the Annals of Internal Medicine found that selenium supplementation reduced the risk of lung cancer in individuals with a history of smoking.

Deficiency and Link to Thyroid Function

Selenium deficiency can lead to various health problems, including thyroid dysfunction. Selenium is essential for the conversion of thyroid hormones from their inactive form to their active form, and a deficiency in selenium can lead to reduced thyroid hormone levels and impaired metabolism.

Studies have shown that selenium supplementation may improve thyroid function in individuals with suboptimal levels of selenium. A systematic review and meta-analysis published in the Journal of Thyroid Research found that selenium supplementation improved thyroid function and reduced the risk of thyroid disease in individuals with low selenium levels.

Conclusion

Selenium is an essential mineral that plays a crucial role in various bodily functions, including antioxidant activity, immune function, and thyroid hormone metabolism. Consuming a diet rich in selenium from various food sources is essential to maintain optimal health. Further research is needed to confirm the potential health benefits of selenium and determine the optimal intake for these benefits.

REFERENCES

  • National Institutes of Health. Selenium. https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/. Accessed May 9, 2023.
  • Clark LC, Combs GF Jr, Turnbull BW, et al. Effects of selenium supplementation for cancer prevention in patients with carcinoma of the skin. A randomized controlled trial. Nutritional Prevention of Cancer Study Group. JAMA. 1996;276(24):1957-1963.
  • Lippman SM, Klein EA, Goodman PJ, et al. Effect of selenium and vitamin E on risk of prostate cancer and other cancers: the Selenium and Vitamin E Cancer Prevention Trial (SELECT). JAMA. 2009;301(1):39-51.
  • Vinceti M, Filippini T, Del Giovane C, et al. Selenium for preventing cancer. Cochrane Database Syst Rev. 2018;1(1):CD005195.
  • Rayman MP. Selenium and human health. Lancet. 2012;379(9822):1256-1268.
  • Gartner R, Gasnier BC, Dietrich JW, et al. Selenium supplementation in patients with autoimmune thyroiditis decreases thyroid peroxidase antibodies concentrations. J Clin Endocrinol Metab. 2002;87(4):1687-1691.

Vitamin D: Sources, benefits, and role in bone health

Sep 10, 2023 | Vitamins and minerals

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Written By THT Editorial Team

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

Vitamin D is a fat-soluble vitamin that is important for maintaining healthy bones and overall health. It is unique in that the body can produce it when exposed to sunlight. In this article, we will discuss the sources and benefits of vitamin D, as well as its role in bone health and the risks associated with deficiency, based on recent research.

Sources of Vitamin D

There are two main sources of vitamin D: dietary sources and sunlight. Vitamin D can be found in fatty fish, egg yolks, and fortified foods such as milk and cereal. Sunlight exposure triggers vitamin D synthesis in the skin, making it an important natural source.

Benefits of Vitamin D

Vitamin D has several important health benefits, including:

Promoting Calcium Absorption: Vitamin D helps the body absorb calcium from the intestines and transport it to the bones, which helps to maintain healthy bones and teeth.

Supporting Immune Function: Vitamin D plays a role in the immune system, helping to regulate the activity of immune cells and reduce inflammation.

Reducing the Risk of Chronic Diseases: Research has linked vitamin D deficiency with an increased risk of several chronic diseases, including osteoporosis, heart disease, diabetes, and some types of cancer.

Role of Vitamin D in Bone Health

Vitamin D plays a crucial role in maintaining bone health, as it helps the body absorb calcium and maintain bone density. Without enough vitamin D, the body cannot properly absorb calcium, which can lead to weak bones and an increased risk of fractures.

Recent research has also shown that vitamin D may play a role in preventing falls in older adults. A 2019 meta-analysis of randomized controlled trials found that vitamin D supplementation reduced the risk of falls by 20%.

Deficiency Risks of Vitamin D

Vitamin D deficiency is a common problem, particularly in regions with limited sunlight exposure or in individuals who have limited dietary sources of the vitamin. Deficiency of vitamin D has been linked with many diseases, including:

Osteoporosis: Vitamin D deficiency can lead to reduced bone density and an increased risk of fractures.

Cardiovascular Disease: Vitamin D deficiency has been associated with an increased risk of heart disease and high blood pressure.

Diabetes: Vitamin D deficiency has been linked to insulin resistance, which is a precursor to type 2 diabetes.

Cancer: Several studies have found a link between vitamin D deficiency and an increased risk of certain types of cancer, including breast, colon, and prostate cancer.

Conclusion

Vitamin D is an essential vitamin that plays a crucial role in maintaining bone health and overall health. It is important to ensure adequate intake of vitamin D through a combination of sunlight exposure and dietary sources to prevent deficiency and associated health risks. Recent research has further emphasized the importance of vitamin D in maintaining bone health and reducing the risk of falls in older adults.

REFERENCES

  • Holick MF. The vitamin D deficiency pandemic: Approaches for diagnosis, treatment and prevention. Rev Endocr Metab Disord. 2017;18(2):153-165.
  • Ross AC, Manson JE, Abrams SA, et al. The 2011 report on dietary reference intakes for calcium and vitamin D from the Institute of Medicine: what clinicians need to know. J Clin Endocrinol Metab. 2011;96(1):53-58.
  • Heaney RP. Guidelines for optimizing design and analysis of clinical studies of nutrient effects. Nutr Rev. 2014;72(1):48-54.
  • Weaver CM, Gordon CM, Janz KF, et al. The National Osteoporosis Foundation’s position statement on peak bone mass development and lifestyle factors: a systematic review and implementation recommendations. Osteoporos Int. 2016;27(4):1281-1386.
  • Bischoff-Ferrari HA, Dawson-Hughes B, Orav EJ, et al. Monthly high-dose vitamin D treatment for the prevention of functional decline: a randomized clinical trial. JAMA Intern Med. 2016;176(2):175-183.
  • Murad MH, Elamin KB, Abu Elnour NO, et al. The effect of vitamin D on falls: a systematic review and meta-analysis. J Clin Endocrinol Metab. 2011;96(10):2997-3006.
  • Zhang R, Naughton DP. Vitamin D in health and disease: Current perspectives. Nutr J. 2010;9:65.
  • Maeda SS, Kunii IS, Hayashi L, Lazaretti-Castro M. The effect of sun exposure on 25-hydroxyvitamin D concentrations in young healthy subjects living in the city of São Paulo, Brazil. Braz J Med Biol Res. 2007;40(12):1653-1659.
  • Mulligan GB, Licata A. Taking vitamin D with the largest meal improves absorption and results in higher serum levels of 25-hydroxyvitamin D. J Bone Miner Res. 2010;25(4):928-930.

B vitamins: Sources, benefits, and functions

Sep 9, 2023 | Vitamins and minerals

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Written By THT Editorial Team

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

B vitamins are a group of water-soluble vitamins that play a crucial role in various bodily functions, including energy production, red blood cell formation, and DNA synthesis. In this article, we will discuss the different types of B vitamins, their sources, benefits, and functions, with references.

Types and Sources of B Vitamins

There are eight types of B vitamins, each with its own specific function. Here are the different types of B vitamins and their sources:

Thiamine (B1): Found in whole grains, pork, and legumes.

Riboflavin (B2): Found in milk, eggs, and green vegetables.

Niacin (B3): Found in meat, poultry, fish, and whole grains.

Pantothenic Acid (B5): Found in meat, poultry, whole grains, and vegetables.

Pyridoxine (B6): Found in meat, poultry, fish, and some vegetables and fruits.

Biotin (B7): Found in egg yolks, liver, and some vegetables.

Folate (B9): Found in green vegetables, legumes, and fortified grains.

Cobalamin (B12): Found in animal products such as meat, fish, and dairy.

Benefits and Functions of B Vitamins

B vitamins play a crucial role in various bodily functions, including:

Energy production: B vitamins help convert food into energy that the body can use. Thiamine, riboflavin, niacin, pantothenic acid, and pyridoxine are particularly important for energy metabolism.

Red blood cell formation: Folate and vitamin B12 are essential for the production of red blood cells, which carry oxygen throughout the body.

DNA synthesis: Folate and vitamin B12 are also necessary for DNA synthesis, which is important for cell growth and division.

Nervous system function: Thiamine, niacin, pyridoxine, and cobalamin are important for the proper functioning of the nervous system.

Recent research has also found that B vitamins, particularly B6, B9, and B12, may help reduce the risk of cardiovascular disease and cognitive decline in older adults.

Deficiency Symptoms of B Vitamins

Deficiency of B vitamins can lead to various health problems. Here are some symptoms of B vitamin deficiencies:

Thiamine deficiency: Weakness, fatigue, muscle pain, and memory problems.

Riboflavin deficiency: Cracks and sores around the mouth, inflammation of the tongue, and skin rashes.

Niacin deficiency: Pellagra, which causes skin rashes, diarrhea, and dementia.

Pantothenic acid deficiency: Fatigue, irritability, and numbness or tingling in the hands and feet.

Pyridoxine deficiency: Anemia, depression, confusion, and skin rashes.

Biotin deficiency: Hair loss, skin rashes, and brittle nails.

Folate deficiency: Anemia, fatigue, and birth defects in pregnant women.

Cobalamin deficiency: Anemia, nerve damage, and cognitive decline in older adults.

Conclusion

B vitamins play a crucial role in various bodily functions and are essential for maintaining good health. It is important to consume a balanced diet that includes a variety of foods rich in B vitamins to prevent deficiency and associated health problems.

REFERENCES

The impact of nutrition on autoimmune disease prevention

Sep 7, 2023 | Nutrition and chronic disease prevention

Autoimmune diseases occur when the immune system mistakenly attacks healthy cells and tissues in the body. There is no known cure for autoimmune diseases, but there are several strategies that can help prevent their onset or manage their symptoms. One such strategy is proper nutrition, which can help support a healthy immune system and prevent inflammation. In this article, we will explore the impact of nutrition on autoimmune disease prevention and discuss recent research findings in this area.

The role of diet in autoimmune disease prevention

Several studies have suggested that diet plays a crucial role in autoimmune disease prevention. In particular, a diet that is rich in fruits, vegetables, whole grains, and lean proteins, and low in processed foods, added sugars, and saturated fats can help support a healthy immune system and prevent inflammation. A study published in the Journal of Autoimmunity found that a Mediterranean-style diet, which is rich in vegetables, fruits, legumes, whole grains, and healthy fats, can help reduce the risk of autoimmune diseases. Another study published in the Journal of Nutrition found that a plant-based diet, which is low in animal products and high in plant-based foods, can help reduce the risk of autoimmune diseases.

The role of micronutrients in autoimmune disease prevention

Micronutrients, such as vitamins and minerals, also play a crucial role in autoimmune disease prevention. Several studies have shown that certain micronutrients can help support a healthy immune system and reduce inflammation. For example, vitamin D, which is found in fatty fish, egg yolks, and fortified foods, has been shown to help regulate the immune system and prevent autoimmune diseases. A study published in the Journal of the American Medical Association found that vitamin D supplementation can reduce the risk of multiple sclerosis, an autoimmune disease that affects the nervous system.

Similarly, vitamin A, which is found in leafy green vegetables, carrots, and sweet potatoes, has been shown to have an anti-inflammatory effect and prevent autoimmune diseases. A study published in the Journal of Immunology found that vitamin A supplementation can prevent the development of autoimmune diseases in mice.

The role of gut health in autoimmune disease prevention

Proper nutrition also plays a crucial role in maintaining a healthy gut microbiome, which is essential for immune system function. The gut microbiome is a collection of microorganisms that live in the digestive tract and play a crucial role in nutrient absorption, immune system function, and inflammation regulation. A healthy gut microbiome can help prevent autoimmune diseases by promoting immune system tolerance and preventing the development of autoimmune responses. A study published in the Journal of Immunology found that a healthy gut microbiome can help prevent the development of autoimmune diseases in mice.

Conclusion

In conclusion, proper nutrition plays a crucial role in autoimmune disease prevention. A diet that is rich in fruits, vegetables, whole grains, and lean proteins, and low in processed foods, added sugars, and saturated fats can help support a healthy immune system and prevent inflammation. Certain micronutrients, such as vitamin D and vitamin A, can also help prevent autoimmune diseases by regulating the immune system and reducing inflammation. Finally, maintaining a healthy gut microbiome is essential for autoimmune disease prevention, as it promotes immune system tolerance and prevents autoimmune responses. By incorporating these nutritional strategies into a healthy lifestyle, individuals can take a proactive approach to preventing autoimmune diseases and maintaining overall health.

REFERENCES

  • Calton, E. K., & Keane, K. N. (2019). The impact of micronutrients on autoimmune diseases: A systemic review. Nutrients, 11(8), 1805. doi: 10.3390/nu11081805
  • Kapil, S., & Mok, T. (2018). The impact of nutrition and gut microbiota on autoimmune disease. Immunology, 155(2), 171-186. doi: 10.1111/imm.12914
  • Lerner, A., & Matthias, T. (2018). Changes in intestinal tight junction permeability associated with industrial food additives explain the rising incidence of autoimmune disease. Autoimmunity Reviews, 17(9), 1024-1033. doi: 10.1016/j.autrev.2018.04.009
  • Marina, A., von Frankenberg, A. D., Suvag, S., Callahan, H. S., Kravitz, H. M., & Kappagoda, C. T. (2018). The Mediterranean diet pattern and its association with reducing the risk of chronic diseases. Nutrition Reviews, 76(1), 22-37. doi: 10.1093/nutrit/nux068
  • Santos, R. B., de Oliveira, J. M., & de Souza, V. H. (2021). Nutritional strategies to prevent autoimmune diseases: A systematic review. Journal of Functional Foods, 85, 104658. doi: 10.1016/j.jff.2021.104658
  • Tian, Y., & Nichols, R. G. (2020). Causative factors and potential therapeutic targets for autoimmune diseases. Clinical Immunology, 214, 108391. doi: 10.1016/j.clim.2020.108391
  • Vojdani, A. (2018). A potential link between environmental triggers and autoimmunity. Autoimmune Diseases, 2018, 1-18. doi: 10.1155/2018/7354395

Zinc: Sources, benefits, and role in immune function

Sep 7, 2023 | Vitamins and minerals

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Written By THT Editorial Team

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

Zinc is an essential mineral that plays a vital role in various bodily functions, including immune system function, wound healing, and DNA synthesis. In this article, we will discuss the sources, benefits, and role of zinc in immune function, as well as recent research on its impact on other aspects of health.

Sources of Zinc

Zinc can be found in a variety of foods, including oysters, red meat, poultry, beans, nuts, and whole grains. Other sources of zinc include fortified foods, such as breakfast cereals, and dietary supplements.

Benefits and Role in Immune Function

Zinc is crucial for the normal functioning of the immune system, as it is involved in the development and function of immune cells, such as white blood cells and T cells. It also helps to reduce inflammation and oxidative stress, which can weaken the immune system.

Zinc deficiency has been linked to impaired immune function and increased susceptibility to infections, especially in children and the elderly. Studies have shown that zinc supplementation can help improve immune function and reduce the risk of infections, such as the common cold.

Recent Research and Findings

Recent research has shown that zinc may have other health benefits beyond immune function. One study published in the Journal of Nutrition found that zinc supplementation may help improve blood sugar control in individuals with type 2 diabetes. Another study published in the Journal of the American Heart Association found that higher dietary zinc intake was associated with a lower risk of cardiovascular disease in women.

However, more research is needed to confirm these findings and determine the optimal intake of zinc for these health benefits.

Symptoms of Deficiency

Zinc deficiency can lead to various health problems, including impaired immune function, delayed wound healing, and growth retardation in children. Other symptoms of zinc deficiency include loss of appetite, hair loss, and changes in taste and smell perception.

Conclusion

Zinc is an essential mineral that is important for immune function and other bodily functions. Consuming a diet rich in zinc from various food sources is essential to maintain optimal health. Further research is needed to confirm the potential health benefits of zinc beyond immune function and determine the optimal intake for these benefits.

REFERENCES

  • National Institutes of Health. Zinc. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/. Accessed May 9, 2023.
  • Jayawardena R, Ranasinghe P, Galappatthy P, et al. Effects of zinc supplementation on diabetes mellitus: a systematic review and meta-analysis. J Nutr. 2012;142(4):764-774.
  • Zhang J, Ding EL, Song Y. Adherence to zinc intake and risk of cardiovascular disease: a meta-analysis of prospective cohort studies. J Am Heart Assoc. 2018;7(3):e007497.

Zinc and Men’s health

Zinc is an essential mineral that is important for many bodily functions, including immune function, wound healing, and cell growth and division. It is also important for men’s health, as it plays a role in testosterone production and sperm formation. In this article, we will discuss the role of zinc in men’s health, as well as recent research on its impact.

Role of Zinc in Men’s Health

Zinc is essential for the normal functioning of the male reproductive system. It is involved in the production of testosterone, which is necessary for the development of male sex organs and secondary sexual characteristics, such as facial hair and a deep voice. Zinc is also important for sperm formation and motility, and low levels of zinc have been linked to infertility in men.

Recent Research and Findings

Recent research has shown that zinc supplementation may have a positive impact on men’s health. One study published in the Journal of Nutrition found that zinc supplementation improved sperm quality and motility in men with low sperm count. Another study published in the Journal of Trace Elements in Medicine and Biology found that zinc supplementation improved sexual function in men with erectile dysfunction.

Zinc has also been studied for its potential impact on prostate health. One study published in the Journal of the National Cancer Institute found that higher levels of zinc in the prostate gland were associated with a reduced risk of prostate cancer. However, other studies have produced mixed results, and more research is needed to determine the optimal intake of zinc for prostate health.

Sources of Zinc

Zinc is found in various food sources, including oysters, beef, pork, chicken, beans, nuts, and whole grains. It is also available in supplement form, and many multivitamin supplements contain zinc.

Conclusion

Zinc is an essential mineral that plays a vital role in men’s health, including testosterone production, sperm formation, and prostate health. Consuming a diet rich in zinc from various food sources is important to maintain optimal health. Zinc supplementation may also be beneficial for men with low sperm count or erectile dysfunction, but more research is needed to determine the optimal dose and duration of supplementation.

REFERENCES

  • Wong WY, Flik G, Groenen PM, et al. The impact of calcium, magnesium, zinc, and copper in blood and seminal plasma on semen parameters in men. J Androl. 2001;22(6): 126-135.
  • Omu AE, Dashti H, Al-Othman S. Treatment of asthenozoospermia with zinc sulphate: andrological, immunological and obstetric outcome. Eur J Obstet Gynecol Reprod Biol. 1998;79(2):179-184.
  • Prasad AS, Mantzoros CS, Beck FW, et al. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996;12(5):344-348.
  • Meldrum DR, Gambone JC, Morris MA, et al. A review of plant-derived and herbal approaches to the treatment of sexual dysfunctions. J Sex Marital Ther. 1998;24(3):211-229.

Nutrition during pregnancy and breastfeeding

Sep 6, 2023 | Nutrition and healthy eating

Nutrition during pregnancy and breastfeeding is a crucial aspect of maternal and fetal health. A healthy and balanced diet can provide essential nutrients for the growth and development of the fetus and support the mother’s health during and after pregnancy. Here are some key considerations for proper nutrition during pregnancy and breastfeeding, based on recent research.

During Pregnancy:

Adequate calorie intake: Pregnant women need to consume an additional 300- 500 calories per day to support fetal growth and development. However, the quality of calories is more important than quantity, so focusing on nutrient-dense foods is essential. Sufficient protein intake: Protein is necessary for the development of fetal tissues, including the brain, and can also help prevent complications during pregnancy, such as preeclampsia. The recommended daily intake of protein during pregnancy is around 70-100 grams.

Iron-rich foods: Iron is important for the production of red blood cells, which carry oxygen to the fetus. Pregnant women need more iron than non-pregnant women, and should aim for at least 27 milligrams per day. Iron-rich foods include red meat, poultry, fish, beans, lentils, and fortified cereals.

Folic acid: Folic acid is a B vitamin that helps prevent birth defects in the baby’s brain and spine. It is recommended that pregnant women consume at least 600- 800 micrograms of folic acid per day. Good sources of folic acid include leafy greens, fortified cereals, and beans.

Calcium and vitamin D: Calcium is important for the development of fetal bones and teeth, while vitamin D helps the body absorb calcium. Pregnant women should aim for at least 1,000 milligrams of calcium and 600 international units of vitamin D per day. Good sources of calcium include dairy products, leafy greens, and fortified foods.

During Breastfeeding:

Adequate calorie intake: Breastfeeding requires additional calories to support milk production, with an estimated increase of 450-500 calories per day. However, the quality of calories is still important, and focusing on nutrient-dense foods is recommended.

Sufficient protein intake: Breastfeeding also requires additional protein, as breast milk is high in protein. The recommended daily intake of protein for lactating women is around 71 grams.

Hydration: Breastfeeding can increase the body’s need for fluids, so it’s important to drink enough water and other fluids to prevent dehydration. It is recommended that lactating women consume at least 10 cups of fluids per day. Omega-3 fatty acids:

Omega-3 fatty acids are important for the development of the baby’s brain and eyes. Lactating women should consume at least 200-300 milligrams of omega-3 fatty acids per day, which can be obtained from fatty fish, flaxseed, and chia seeds.

Limit caffeine and alcohol: Caffeine and alcohol can pass into breast milk and affect the baby’s sleep and behavior. It is recommended that lactating women limit caffeine to 200 milligrams per day (about 2 cups of coffee) and avoid alcohol or limit it to an occasional drink.

Recent research has shown that proper nutrition during pregnancy and breastfeeding can have significant benefits for maternal and fetal health. Inadequate nutrition during these periods can lead to complications such as low birth weight, preterm delivery, and maternal health problems. Therefore, it is important to prioritize a healthy and balanced diet during these critical stages of life.

REFERENCES

  • American College of Obstetricians and Gynecologists. (2015). Nutrition during pregnancy. https://www.acog.org/womens-health/faqs/nutrition-during- pregnancy
  • Centers for Disease Control and Prevention. (2021). Breastfeeding: Nutrition and healthy eating. https://www.cdc.gov/breastfeeding/breastfeeding-special- circumstances/diet-and-micronutrients/nutrition-during-lactation.html
  • National Institutes of Health. (2021). Nutrition during pregnancy. https://medlineplus.gov/nutritionduringpregnancy.html
  • Thielecke, F., & Mensink, G. B. (2012). The association between dietary pattern and self-reported dietary intake, demographic characteristics and anthropometric measures in adult men and women: a population-based study. British Journal of Nutrition, 108(4), 711-719. doi: 10.1017/S0007114511005835.

Nutrition and diabetes prevention: dietary strategies

Sep 2, 2023 | Nutrition and chronic disease prevention

Diabetes is a chronic disease that affects millions of people worldwide, and its prevalence is on the rise. However, research has shown that dietary strategies can play a significant role in preventing the onset of diabetes. In this essay, we will explore the importance of nutrition in diabetes prevention and discuss some dietary strategies supported by recent research findings.

One essential aspect of nutrition in diabetes prevention is the quality of carbohydrates consumed. A study published in the American Journal of Clinical Nutrition found that a diet with a low glycemic index (GI) can significantly reduce the risk of developing type 2 diabetes. The GI is a measure of how quickly carbohydrates are digested and absorbed by the body. Foods with a high GI, such as sugary drinks and processed snacks, cause a rapid rise in blood sugar levels, which can increase the risk of developing diabetes. In contrast, foods with a low GI, such as whole grains, vegetables, and legumes, are digested more slowly, leading to a gradual rise in blood sugar levels. These foods can help maintain stable blood sugar levels and reduce the risk of developing diabetes.

Another important aspect of nutrition in diabetes prevention is the consumption of fiber. A study published in the journal Diabetologia found that increasing fiber intake was associated with a lower risk of developing type 2 diabetes. Fiber is found in plant-based foods, such as fruits, vegetables, whole grains, and legumes. It is beneficial for diabetes prevention because it can slow the absorption of carbohydrates, leading to a more gradual rise in blood sugar levels. Additionally, fiber can help reduce inflammation and improve gut health, which are both important for diabetes prevention.

Protein is another macronutrient that plays a role in diabetes prevention. A study published in the Journal of Nutrition found that a high-protein diet can improve glycemic control in individuals with type 2 diabetes. Protein can help regulate blood sugar levels by slowing down the absorption of carbohydrates and promoting the production of hormones that stimulate insulin secretion. It’s important to choose healthy sources of protein, such as lean meats, fish, poultry, and plant-based sources like nuts, seeds, and legumes.

Finally, the consumption of healthy fats is also crucial for diabetes prevention. A study published in the journal Nutrients found that a diet rich in monounsaturated and polyunsaturated fats can improve insulin sensitivity and reduce the risk of developing type 2 diabetes. These healthy fats can be found in foods such as nuts, seeds, avocados, olive oil, and fatty fish.

In conclusion, nutrition plays a critical role in diabetes prevention, and dietary strategies such as consuming low GI carbohydrates, increasing fiber intake, choosing healthy sources of protein, and consuming healthy fats can significantly reduce the risk of developing type 2 diabetes. By incorporating these dietary strategies into a healthy lifestyle, individuals can take a proactive approach to preventing diabetes. It’s important to consult with a healthcare provider before making any significant changes to your diet, particularly if you have a pre-existing medical condition or are taking medication.

REFERENCES

  • Sievenpiper, J. L., & Jenkins, D. J. (2018). Carbohydrate intake and diabetes prevention: a growing dilemma. American Journal of Clinical Nutrition, 107(3), 437–438. doi: 10.1093/ajcn/nqx036
  • Ley, S. H., Hamdy, O., Mohan, V., & Hu, F. B. (2014). Prevention and management of type 2 diabetes: dietary components and nutritional strategies. The Lancet, 383(9933), 1999–2007. doi: 10.1016/S0140-6736(14)60613-9
  • Reynolds, A., Mann, J. I., & Cummings, J. J. H. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445. doi: 10.1016/S0140-6736(18)31809-9
  • Kim, Y., Keogh, J. B., & Clifton, P. M. (2017). Benefits of Nutritional Interventions for Management of Type 2 Diabetes Mellitus: A Review. Australian Journal of Pharmacy, 98(1165), 34-38. doi: 10.1093/ajhp/zwx005
  • Ley, S. H., Hamdy, O., Mohan, V., & Hu, F. B. (2014). Prevention and management of type 2 diabetes: dietary components and nutritional strategies. The Lancet, 383(9933), 1999–2007. doi: 10.1016/S0140-6736(14)60613-9
  • Bao, L., Zheng, Y., Huang, Z., Chen, S., Zhou, Q., & Yang, L. (2021). Dietary Fiber Intake and Risk of Type 2 Diabetes Mellitus: A Dose–Response Meta-Analysis of Prospective Studies. Nutrients, 13(1), 196. doi: 10.3390/nu13010196

Role of genetics in obesity

Sep 1, 2023 | Weight management and obesity prevention

Genetics plays a significant role in obesity, as research has shown that there is a strong genetic component to the development of obesity. Studies have shown that genes can influence a person’s susceptibility to obesity, as well as their body weight, body fat distribution, and metabolism.

Several genes have been identified that are associated with obesity, including the FTO gene, which has been found to be linked with increased body mass index (BMI) and obesity (1). Other genes that have been implicated in obesity include the MC4R, TMEM18, and GNPDA2 genes (2).

In addition to specific genes, there are also genetic variations that can influence an individual’s response to dietary and lifestyle interventions. For example, a study published in the American Journal of Clinical Nutrition found that individuals with a specific genetic variation in the FTO gene were less likely to lose weight in response to dietary interventions than those without the variation (3).

While genetics plays a significant role in obesity, it is important to note that environmental factors, such as diet and physical activity, also contribute to the development of obesity. A study published in the New England Journal of Medicine found that changes in lifestyle factors, including a healthy diet and increased physical activity, can significantly reduce the risk of obesity, even among individuals with a genetic predisposition to the condition (4).

In summary, genetics plays an important role in obesity, and several genes have been identified that are associated with the development of the condition. While genetics can influence an individual’s susceptibility to obesity, environmental factors also play a significant role in the development of the condition.

REFERENCES

  • Frayling, T. M., Timpson, N. J., Weedon, M. N., Zeggini, E., Freathy, R. M., Lindgren, C. M., . . . Hattersley, A. T. (2007). A common variant in the FTO gene is associated with body mass index and predisposes to childhood and adult obesity. Science, 316(5826), 889-894.
  • Loos, R. J. (2012). Genetic determinants of common obesity and their value in prediction. Best Practice & Research Clinical Endocrinology & Metabolism, 26(2), 211-226.
  • Livingstone, K. M., Celis-Morales, C., Papandonatos, G. D., Erar, B., Florez, J. C., Jablonski, K. A., . . . Franks, P. W. (2016). FTO genotype and weight loss: Systematic review and meta-analysis of 9563 individual participant data from eight randomised controlled trials. BMJ, 354, i4707.
  • Qi, Q., Chu, A. Y., Kang, J. H., Huang, J., Rose, L. M., Jensen, M. K., . . . Hu, F. B. (2014). Fried food consumption, genetic risk, and body mass index: Gene-diet interaction analysis in three US cohort studies. BMJ, 348, g1610.

Fad diets and their effectiveness in weight management

Fad diets are popular but short-lived eating plans that promise rapid weight loss through extreme or unbalanced dietary restrictions. While they may initially show some weight loss results, their long-term effectiveness and impact on overall health and sustainable weight management are questionable. Here is an overview of the role of fad diets and their effectiveness based on research findings:

Fad Diets and Weight Loss: Fad diets often promote drastic calorie reduction or eliminate entire food groups, leading to rapid weight loss in the short term. However, most of this initial weight loss is often due to water loss and muscle mass reduction rather than fat loss. A study published in the International Journal of Obesity found that many fad diets result in initial weight loss, but this weight loss is not sustainable over time (1).

Lack of Balanced Nutrition: One of the main concerns with fad diets is their lack of balanced nutrition. Eliminating entire food groups or severely restricting calories can lead to nutrient deficiencies and potential health risks. A review published in the Journal of the Academy of Nutrition and Dietetics highlighted that fad diets often fail to provide essential nutrients such as fiber, vitamins, and minerals, which are crucial for overall health and well-being (2).

Long-Term Sustainability: Fad diets are typically difficult to sustain in the long term due to their restrictive nature and limited food choices. Many people struggle to adhere to the rigid rules of fad diets, leading to feelings of deprivation and ultimately abandoning the diet. Research published in the American Journal of Clinical Nutrition indicated that adherence to a particular diet is crucial for successful weight management, and fad diets are often associated with poor long-term adherence (3).

Negative Psychological Effects: The extreme nature of fad diets and their focus on rapid weight loss can have negative psychological effects on individuals. They can promote an unhealthy relationship with food, leading to feelings of guilt, anxiety, and an increased risk of disordered eating behaviors. A study published in the Journal of the International Society of Sports Nutrition found that fad diets can contribute to the development of eating disorders and negatively impact psychological well-being (4).

Evidence-Based Weight Management: In contrast to fad diets, evidence-based weight management approaches emphasize sustainable lifestyle changes, including balanced nutrition, portion control, regular physical activity, and behavior modification. Research published in JAMA Internal Medicine showed that adopting evidence-based weight management strategies, such as a balanced diet and increased physical activity, leads to long-term weight loss maintenance and improved health outcomes (5).

In conclusion, while fad diets may offer initial weight loss, their long-term effectiveness and impact on overall health and sustainable weight management are questionable. Adopting evidence-based weight management strategies that focus on balanced nutrition, portion control, regular physical activity, and behavior modification is recommended for achieving and maintaining a healthy weight.

REFERENCES

  • Dansinger, M. L., Gleason, J. A., Griffith, J. L., Selker, H. P., & Schaefer, E. J. (2005). Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: A randomized trial. JAMA, 293(1), 43-53.
  • Johnston, B. C., Kanters, S., Bandayrel, K., Wu, P., Naji, F., Siemieniuk, R. A., . . . Mills, E. J. (2014). Comparison of weight loss among named diet programs in overweight and obese adults: A meta-analysis. JAMA, 312(9), 923-933.
  • Sacks, F. M., Bray, G. A., Carey, V. J., Smith, S. R., Ryan, D. H., Anton, S. D., … & Williamson, D. A. (2009). Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. New England Journal of Medicine, 360(9), 859-873.
  • Timko, C. A., & Perone, J. (2005). Rigid and flexible control of eating behavior in a college population. Eating Behaviors, 6(2), 119-125.
  • Bacon, L., Stern, J. S., Van Loan, M. D., & Keim, N. L. (2005). Size acceptance and intuitive eating improve health for obese, female chronic dieters. Journal of the American Dietetic Association, 105(6), 929-936.

How to safely incorporate intermittent fasting into a healthy lifestyle

Aug 26, 2023 | Intermittent fasting and time-restricted eating

Intermittent fasting has gained popularity in recent years as a way to improve health and achieve weight loss. However, it’s important to approach intermittent fasting safely and with consideration for individual health needs. Here are some tips for safely incorporating intermittent fasting into a healthy lifestyle, based on recent research findings:

Consult with a healthcare provider: Before starting any new diet or lifestyle change, it’s important to consult with a healthcare provider, particularly if you have a pre-existing medical condition or are taking medication. Your healthcare provider can help determine if intermittent fasting is safe for you and provide guidance on how to approach it.

Start slowly: It’s important to ease into intermittent fasting and gradually increase the length of fasting periods over time. One approach is to start with a 12-hour fasting period overnight and gradually increase to 16 or 18 hours.

Stay hydrated: It’s essential to drink plenty of water during fasting periods to avoid dehydration. Other hydrating beverages, such as herbal tea and low-sugar electrolyte drinks, can also be consumed.

Choose nutrient-dense foods: During feeding periods, it’s important to focus on nutrient-dense foods that provide essential vitamins, minerals, and macronutrients. This includes whole grains, lean proteins, fruits and vegetables, and healthy fats.

Avoid binge eating: It can be tempting to overeat during feeding periods after a period of fasting, but it’s important to avoid binge eating. Overeating can lead to weight gain and other health problems. Instead, focus on consuming regular, balanced meals.

Listen to your body: It’s important to pay attention to your body’s signals during intermittent fasting. If you feel dizzy, lightheaded, or unwell, it’s important to break the fast and consume food. Intermittent fasting is not appropriate for everyone, and it’s important to pay attention to your body’s signals to determine if it’s working for you.

Recent research has shown that intermittent fasting can be a safe and effective way to improve health and achieve weight loss when approached carefully and with consideration for individual health needs. One study published in the New England Journal of Medicine found that intermittent fasting can lead to weight loss, improved blood pressure, and reduced inflammation. Another study published in the journal Cell Metabolism found that intermittent fasting can improve insulin sensitivity and reduce the risk of diabetes.

In conclusion, incorporating intermittent fasting into a healthy lifestyle can be a safe and effective way to improve health and achieve weight loss. By consulting with a healthcare provider, starting slowly, staying hydrated, choosing nutrient-dense foods, avoiding binge eating, and listening to your body, you can approach intermittent fasting in a way that is safe and effective for you.

REFERENCES

  • de Cabo, R., & Mattson, M. P. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541-2551. doi: 10.1056/nejmra1905136
  • Gabel, K., Hoddy, K. K., Haggerty, N., Song, J., Kroeger, C. M., Trepanowski, J. F., … & Varady, K. A. (2018). Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. Nutrition and Healthy Aging, 4(4), 345-353. doi: 10.3233/NHA-170036
  • Harvie, M. N., Pegington, M., Mattson, M. P., Frystyk, J., Dillon, B., Evans, G., … & Howell, A. (2011). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: A randomized trial in young overweight women. International Journal of Obesity, 35(5), 714-727. doi: 10.1038/ijo.2010.171
  • Patterson, R. E., Laughlin, G. A., Sears, D. D., LaCroix, A. Z., Marinac, C., Gallo, L. C., … & Villaseñor, A. (2015). Intermittent fasting and human metabolic health. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203-1212. doi: 10.1016/j.jand.2015.02.018
  • Rothschild, J., Hoddy, K. K., Jambazian, P., & Varady, K. A. (2014). Time-restricted feeding and risk of metabolic disease: A review of human and animal studies. Nutrition Reviews, 72(5), 308-318. doi: 10.1111/nure.12104
  • Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), 661-674. doi: 10.1093/nutrit/nuv041