Junk Food Blues: How Are Depression and Diet Related?

Your diet and your mental health can be related more than you think. There are several studies that stated that people who eat a lot of meat, sweets, fried food, refined sugars, and high-fat dairy are more likely to show symptoms of depression. Luckily, it can all be fixed or improved with some healthy eating habits. So, here’s how junk food affects your depression and a good clean diet can cure it.

What came first?

Depression or a bad diet? What causes what? Let’s break it down. Depression is often pushing sufferers to adopt unhealthy eating habits which can result in pretty common dietary patterns associated with depression like reduced appetite, binge-eating on sugary and fatty foods and skipping meals.

Diet can also be a good indicator of your risk and levels of depression. People who often eat a lot of junk food, fat and carbs are at more risk of developing symptoms of depression. On the other hand, diets like the Mediterranean which contains a lot of vegetables, lean meat, fish, olive oil, fish and antioxidants is connected to better mood and emotion control. Plus, this diet is low in calories, so it’s a perfect choice for those trying to shed extra pounds and get into shape.

What to munch on

While there are diets specifically made for boosting one’s mental health and neurological activity, you don’t necessarily need to see an expert. If you adopt the Mediterranean way of eating (which is rich in groceries available all over the world) you can reduce many of your symptoms and alleviate your mood.

While there are many foods great for human health, vitamins, minerals and nutrients from protein are especially important for the support of the brain. Make sure to keep your nutrients high by taking plenty of antioxidants from raspberries, blueberries, strawberries, blackberries, and apples. Ensure your vitamin B levels are optimal by eating at least two to three eggs a week and preparing lean meat like poultry, fish, and oysters. Whole grains, avocado, and milk are also rich in vitamin B.

Omega-3 fatty acids from fish, nuts, and seeds will also ensure optimal brain function, especially when accompanied with selenium from whole grains, nuts, seafood, and organ meats. Another thing you can add to your diet is CBD oil. If you buy your product from respectable suppliers, CBD for anxiety can be easily mixed with food and beverages you make at home. For instance, add it to your smoothie, coffee or baked goods and let it positively influence your appetite, pain, sleep, stress responses, mood, motivation and more.

What to avoid

Certain substances harm your mental and your physical health, so they should be eliminated from your diet. Luckily, the list isn’t huge and you can always find some healthier alternative to replace these harmful foods. If you suffer from depression, do limit your intake of alcohol and caffeine. Another “drug” that people with depression often eat too much is sugar. Minimize your intake of candy, cake, and other sweets and stick to dark chocolate to satisfy your sweet tooth. Highly-processed foods, as well as high-fat dairy, should also be consumed in minimal amounts.

Thrive Global

Can the Satiating Diet Help You Lose Weight? Here’s What a Nutritionist Thinks

When clients tell me about their attempts to lose weight, I find that many cherries pick tactics from different diets to create a hodgepodge of strategies that work for them. It’s a savvy way to find a just right approach that generates results and has staying power—a must for keeping lost pounds at bay.

Now, researchers at the Université Laval in Canada believe they have found their own magic combo. Dubbed the “satiating diet” and touted as a hybrid of the Mediterranean and keto diets, it supports weight loss and good health, and doesn’t require extreme measures, proponents say. I looked into it, and here’s what I found.

What is the satiating diet?

According to a 2017 study by the Canadian researchers, the satiating diet consists of the following daily: at least four servings each of whole veggies and fruits; 5 servings of high fiber whole grains (with at least 4 g of fiber per portion); lean protein in every meal (meat, poultry, fish, eggs, dairy products, or tofu); nuts and seeds, avocado, and other healthy plant fats; at least one legume meal per week; and the consumption of hot peppers or red peppers.

Does it help with weight loss?

The results of the aforementioned small study seem to indicate so—at least for obese men. The study of the diet tracked obese men. Thirty-four followed the satiating plan, which provided 20–25% of calories from protein, 45-50% from carbs, and 30-35% from fat for 16 weeks. Another 35 obese men followed a standard diet with 10–15% protein, 55-60% carbs, and 30% fat, based on Canada’s national guidelines for healthy eating.

The men on the satiating diet lost significantly more weight and body fat, and they experienced greater feelings of fullness compared to those who followed the standard diet. Even better, the satiating diet eaters stuck with it. Only 8.6% stopped following the diet, compared to 44.1% of standard diet eaters.

Read the full article at Health

What Is Satiating Diet? Is It Better Than Other Trending Diets?

With the rise in a number of people suffering from obesity, the importance of following weight loss diets is gaining momentum. There are a lot of fad diets in today’s time that claims to cut down weight quickly. But these diets follow a restrictive pattern and eliminate one or more class of foods, which are otherwise essential for our nutritional needs.

Going on such diets may help you lose weight faster but might backfire later. Feeling of dissatisfaction and frustration may crawl in, which will eventually make you eat more to beat the stress. Moreover, all kind of foods is important for the normal functioning of the body. You need carbs as much as you need fats. So now, the health experts have come to the conclusion that the most beneficial and sustainable way of maintaining weight is to eat to your heart’s content.

What Is Satiating Diet?

A new version of diet – satiating diet – is making news these days for its positive approach towards weight loss. It proposes eating nutrition-rich foods that fill the stomach and satiate the appetite to the hilt.

A satiating diet consists of foods that are high in fiber (like bread), protein (like eggs), healthy fats (like avocados), dairy products (like yogurt) and fruits and vegetables. All these foods have their own individual nutritional properties that contribute to bringing health and wellness to us. Some foods are good for heart health, some are good for digestion and some protect the body from harmful free radicals.

Read the full article at NDTV Food

Have We Found a Diet That Truly Works?

“Eat less and move more.” Oh, such simple advice, but is maintaining a healthy weight really that simple? We live in an era of nutritional misinformation and opinions galore. These days, it seems that everyone feels qualified to offer expert advice on diet, exercise and weight loss. With rising obesity rates all around the world, we are constantly searching for approaches to better manage our weight and our health.

For decades, the main strategy for losing weight has been to cut back on calories; what nutritionists call an “energy-restricted diet.” Although this often works in the short term, it rarely produces long-term success. It backfires because it can lead to greater feelings of hunger after the weight is lost, more obsessive thoughts about food and eating, and a greater risk of overeating due to negative emotions and stress. These complicate the bodily mechanisms that control appetite and partly explain why most people regain the weight in the long term.

Other types of restrictive diets, such as the popular high-fat, no-carbohydrate ketogenic regimen, have some of the same problems. Like low-calorie diets, they are difficult to follow over a long period of time, which can lead to feelings of frustration and failure. The challenge for researchers has been to find a strategy that is not restrictive and that can reduce feelings of hunger and improve eating habits and overall health without causing some of these negative side effects.

The answer, it turns out, maybe a diet constructed from healthy foods that are especially satiating; that is, foods that create feelings of fullness and satisfaction. Nutrition researchers have discovered many such foods, which improve appetite control and decrease food intake, conditions necessary for sustained weight loss. A satiating diet includes foods that are high in protein (such as fish),; high in fiber (whole grains, for example) and high in fruits and vegetables. It contains healthy fats, such as the polyunsaturated fats found in avocados, and includes dairy products such as yogurt. Perhaps surprisingly, it might also include capsaicin, the substance that makes jalapenos and other peppers so hot.

In a 2017 study, 34 obese men were placed on this regimen, which was 20–25 percent protein, for 16 weeks. Another 35 obese men followed a standard diet: 10–15 percent protein, and based on Canadian national guidelines for healthy eating. The men who followed the highly satiating diet significantly reduced their weight and body fat and had greater feelings of fullness compared to men who followed the standard diet. They were also better able to stick to the highly satiating diet: only 8.6 percent quit the diet, compared to 44.1 percent of the men following the standard diet.

Read more at Scientific American

5 Popular Diets That Are Surprisingly Bad For You

One of the most frustrating things about dieting is when the results don’t remotely match the effort. Well, in many cases, it’s because your diet is terrible for you.

If you’re wondering what those diets are, here’s her list—ranked from bad to worse—and what you should do for better health instead.

Acid Alkaline Diet

For those who stand by the alkaline acid or alkaline ash diet, reaching a goal weight isn’t just about minimizing energy intake and increasing output, it’s also about maintaining the ideal pH balance. To keep the body from getting too “acidic,” which could lead to metabolic or respiratory acidosis: people should eliminate meat, sugar and processed food, and go for more “alkaline” foods such as fruits, vegetables, tofu, nuts, seeds, and legumes. The result is weight loss plus a decreased risk of arthritis and cancer.

Paleo

Based on the concept that we’re genetically mismatched with today’s diets, Paleo encourages people to eat like hunters and gatherers from 2.6 million years ago—choosing foods from animals, root vegetables, fruits, and nuts and seeds; and saying no to sugar and high fructose corn syrup, grains, legumes, dairy, some oils, trans fat, artificial sweeteners and processed food.

Whole 30

It’s never a good sign when a diet makes you tired and hangry. These are the symptoms you’ll probably notice with Whole 30—a flashy Instagram-worthy “challenge” that allegedly helps people lose up to 35 pounds in 30 days (water weight!), gain energy and improve sleep.

Rather than listing the foods to avoid, there’s only a limited amount of “good” foods—fruits, veggies, lean protein and potatoes (a recent addition). This is why Whole 30 is not sustainable by any means. It leaves dieters feeling deprived, igniting a severe binge-restrict cycle and serious effects such as slowed metabolism, hormonal imbalances, and many GI issues.

Read the full article at Forbes

The Key To A Healthy Diet: Protein And Water

Diets come and go. Advice on water, supplements, energy drinks, and food choices vary like the wind. There are two key principles, however, that have withstood the test of time in our clinic:

Protein and water should make up most of your diet. Here is why. Fats and carbohydrates (sugars) are also essential parts of diets, yet almost everyone gets an excess of both. It takes effort to get protein—but if it is consumed in the morning, protein carries most people through the day’s activities longer than the other choices. It is a protein that builds muscle, provides the longest-lasting energy supply, and helps the immune system resist infection. Protein allows bones to build mass and helps tissues repair injuries.

The hard part is what to reach for when you are hungry between meals. The world is full of fatty fast foods and, worse, sugary ones. The brief high from an immediate sugar fix is both addictive and destructive. Every disease known to man—from tooth decay to fat deposition—has been linked to poor dietary choices. In addition, the gut microbiome adjusts itself to our dietary intake.

Eating fatty foods induces fat deposition while consuming sugar promotes the overgrowth of destructive bacteria—bacteria that communicate to the brain the desire for more sugar. But if you can reach for protein instead, the snack will fuel your efforts—both muscle and brain power.

Water is the ideal beverage. No calories, no sugar, pure taste, and an optimal source of hydration.

Try drinking water as a pre-beverage drink—a full glass of water before a beer or a cocktail. A glass before each meal reduces caloric intake. A glass before bed reduces nighttime dehydration. There are very few athletes who need to replace electrolytes, despite what the advertisements say. Yet there are millions of people who, if they drank water more often, would save untold dollars while improving their performance.

San Francisco Examiner

What Are The Hidden Dangers Of A Yo-Yo Diet?

Yo-yo diets have gained prominence as a way to help people achieve their desired body weight, but in reality, this dangerous tactic can prove to be disastrous to your long-term health. Nonetheless, many everyday individuals continue to embark on yo-yo diets because they misunderstand the consequences of their actions and have been misled by certain professionals (like actors) who find such diets necessary for their work and success.

Yo-yo Dieting isn’t Natural

Yo-yo dieting, or rapidly losing and then gaining weight, simply isn’t natural for most human beings. Yo-yo dieting derives its name from the popular yo-yo hobby, which features a yo-yo going up and down repeatedly. So, too, does a yo-yo diet feature your body weight heavily fluctuating between a heavyweight and a light one.

Yo-yo dieting is frequently called “weight cycling,” especially in the medical community where professionals have encountered individuals who rapidly cycle across various weights in an astonishingly short period of time. Research has consistently demonstrated that the negative impacts of yo-yo dieting can cost you big in the long-run; one study noted that you see an increase in disease risk when relying on yo-yo diets, for instance, largely because they diminish your body’s immune system and its ability to retaliate against foreign pathogens while damaging some important tissue at the same time.

Talk to your Medical Professionals

If you’re one of the many people who is struggling with their weight, it’s important that you receive authoritative information by talking to your medical professionals. Dressed in their scrub pants, they can inform you better. It can be easy to take things into your own hands and believe that you can manage your health on your own, but it’s a simple matter of fact that a small mistake like committing to a yo-yo diet can have negative health effects for the remainder of your life.

Read more at Counsel Heal

Which Diet Keeps your Heart Healthy?

Diet doesn’t have to be a four-letter word.

Most of the time, a diet implies weight loss and comes loaded with restrictions and perhaps even plans that aren’t very healthy. But new recommendations released recently by a team of health experts refer to diet with a different goal in mind: preventing heart disease and stroke.

“We see a lot about diets on the internet, with everyone commenting about which ones are good for you, but tell me, good for what?” said Dr. Amit Khera, one of the authors of the 2019 Guideline on the Primary Prevention of Cardiovascular Disease. “If it’s weight loss, sure, some of these diets can help you lose weight, but that does not mean they’re heart-healthy.”

Developed by the American Heart Association and American College of Cardiology, the new guidelines emphasize that a healthy, nutritious diet can play a tremendous role in lowering risk for heart attack and stroke. Such a diet also can help in “reducing or reversing” obesity, high cholesterol, diabetes, and high blood pressure—all considered risk factors for heart disease.

Specifically, the recommendations advise high consumption of fruits, vegetables, legumes, nuts, whole grains and “lean vegetable or animal protein (preferably fish).” Plant-based and Mediterranean diets, which embrace this type of pattern, are singled out in the guidelines.

The Mediterranean diet isn’t actually one specific diet but a reflection of the eating habits common in the numerous countries bordering the Mediterranean Sea. It shares many characteristics with the diet known as DASH, or Dietary Approaches to Stop Hypertension, frequently prescribed to help lower blood pressure.

Both plans emphasize fruits, vegetables, whole grains, beans, and nuts. But the Mediterranean diet includes regular use of olive oil, low to moderate intake of fish and poultry, and rare consumption of red meat and dairy products. The DASH diet allows more protein sources from low-fat dairy and cuts of meat and poultry.

Continue Reading at Medical Express

You Sound How You Eat: Speech Evolved As Diet Changed

A surprising new study has revealed that diverse sounds produced by human speech not only evolved after Neolithic times but also stem from biological alterations in the human bite as a result of eating softer diets.

The findings contradict the theory that the range of human sounds has not changed since Homo sapiens emerged about 300,000 years ago. Linguistic diversity was also commonly thought to evolve independently of biological changes.

In 1985, linguist Charles Hockett suggested that labiodentals – the class of speech sounds including ‘f’ and ‘v’ in English – might have evolved as diets became softer with the move away from hunting and gathering towards agriculture and industrialized food processing.

These changes, he said, altered the human bite so that new sounds were easier to produce.

Damian Blasi and Steven Moran, researchers from the Department of Comparative Linguistics at the University of Zurich in Switzerland, thought the proposal was intriguing.

Their investigations revealed that labiodental sounds arose recently and that they did indeed stem from changes in diet and bite just as Hockett hypothesized.

“Soft diets led to the preservation of overbite and overjet, which characterizes the majority of the bites that people have nowadays,” Blasi explains. These rendered labiodental sounds low cost, or “easy” to produce.

“Since our upper teeth protrude from our mouth, they can touch the lower lips with very little effort,” he says.

“Before, heavy wear diets produced an edge-to-edge bite so the upper teeth didn’t protrude, and hence it was harder to produce those sounds. Try it yourself – put your upper and lower teeth in contact then try to produce an ‘f’.”

The team’s research suggests that the sounds originated not long before the Bronze Age in Europe and Asia. They suspect they emerged from bilabials, another class of speech sounds which include, for instance, ‘b’.

The authors explore how labiodentals might be “useful” sounds for communicating.

Read more at Cosmos Magazine

How Diet Became The Latest Front in the Culture Wars

The latest study warning us to eat less meat has brought angry skeptics out in droves. But who should we believe?

Food, how to cook it, what it does to you and what growing or rearing it does to the planet are issues that crowd the media. And yet, as the clamor grows, clarity recedes. An estimated 820 million people went hungry last year, according to the UN Food and Agriculture Organisation. A third of all people were vitamin-deficient. Two billion were classified as overweight and 600 million as obese.

It’s also estimated that 1bn tonnes of food is wasted every year – a third of the total produced. A plethora of academic reports concerning food consumption and production have been published in recent years. The latest and arguably the most far-reaching is Food in the Anthropocene: the Eat-Lancet Commission on healthy diets from sustainable food systems, which was conducted over three years by 37 senior scientists from around the world and published earlier this year.

To combat the world’s growing demand for food – there will be 10 billion people to feed by 2050 – we need to cut meat almost entirely out of our diet, say the authors of the report. The argument they put forward is that eating more plant-based foods will lower the incidences of heart disease, diabetes, and cancer, enable more environmentally helpful use of land and reduce carbon emissions.

The report provides a “planetary health diet” based on eating vegetables, grains, pulses and nuts, which limits red meat to one serving a week and other animal protein to greatly reduced amounts, as little as an ounce a day of fish or chicken. This, say the authors, is what we should all be eating if we’re concerned about our health and that of the planet.

In fact, the report was wholly financed by the Wellcome Trust, which is also a participant in Eat, which supplied staff, but they were paid for by Wellcome Trust.

Another criticism Blythman raised was the prospect of “cranky diets and nutritional deficiencies in affluent countries and acute protein shortages in the poorer ones”. She’s not alone, with many bloggers weighing in to question Eat-Lancet’s findings. One critic was Zoë Harcombe, who has a Ph.D. in public health nutrition and has previously questioned dietary fat guidelines. Harcombe said that the Eat-Lancet diet was “nutritionally deficient” in vitamins B12, D, sodium, potassium, and iron.

More of this story at The Guardian