Probiotics For Depression

In our country depression is the most prevalent mental health condition. 80% of people do not receive treatment, and those that do face major side effects with medications. Could a change in diet alleviate symptoms for millions of sufferers? Scientists are optimistic it can happen with probiotics.

Scientists at the University of Virginia School of Medicine found a direct link between mental health and gut microbiome when they fed mice Lactobacillus probiotic bacteria found in yogurt resulting in a reversal of depression symptoms.

Scientists found when mice were stressed their gut microbiome changed and they lost Lactobacillus bacteria which then was  followed by depression symptoms. Feeding mice Lactobacillus bacteria with their food reversed their depression symptoms.

Lactobacillus bacteria in the gut also impacted the level of a  metabolite called kynurenine in the blood, which other studies have shown impact depression. 

The team of scientists plan to apply their findings on humans to study how the microbiome and probiotics could alter depression.  People with depression should not stop taking medications  without consulting their physicians, but including yogurt daily could be beneficial.

Yogurt begins with Lactobacillus cultures, but some products are heat treated which kills the good bacteria. The National Yogurt Association has a Active Cultures Seal on products that contain at least 100 million live and active cultures per gram. Look for the seal to ensure sufficient quantities of probiotics are in the yogurt you are eating.  

Red Meat Risk

New research published in the BMJ looked at the association  between different types of meat intake and disease risk. Over the course of 16 years the diet and health of 536,000 men and women aged 50-71 was tracked.

The study compared total meat intake of processed red meat (bacon, sausage, etc.), unprocessed red meat (beef, pork, lamb), white meat (poultry, fish, seafood), heme iron (type of iron found in animal protein), and nitrate/nitrite consumption (additive in processed meats such as bacon and sausage.)

Results showed 26% increased risk of death from 9 different diseases (heart disease, stroke, cancer, respiratory disease, diabetes, infections, Alzheimer’s, kidney disease, and liver disease) in the group who ate the most red meat and processed red meat.

High intake of heme iron and nitrate/nitrites from processed meat was also associated with an increased risk in death, although researchers found a stronger tie with nitrate/nitrite consumption than from heme iron consumption.

Interestingly higher white meat intake resulted in a 25% reduced risk of death from diseases.

Many organizations such as the American Heart Association recommend limiting intake of red meat, especially processed red meat, to promote greater health. The Mediterranean Diet which as been associated with lower rates of cardiovascular disease, Alzheimer’s, and cancer recommend limiting red meat to about once or twice per month.

If you are a red meat lover consider eating it less often, reducing your portion size, and selecting leaner cuts such as  bison, lean pork loin, 95% ground beef, eye round roast, and top sirloin steak.

Portobello Mushroom Burgers

Serves: 4

295 calories per serving

 

Ingredients:

4 Portobello mushroom caps                         

2 tbs balsamic vinegar                       

1 tbs low sodium soy sauce              

1 tbs olive oil                                  

1 tbs chopped rosemary                                   

1 1/2 tsp steak seasoning                

4 red onion slices  

4 thin slices of reduce fat Swiss cheese

 4 tomato slices

1/2 avocado, sliced thin

2 handfuls of baby spinach

4 whole wheat low calorie buns

Directions: Whisk together vinegar, soy sauce, oil, rosemary, and steak seasoning. Toss with mushroom caps and let stand 30 minutes to marinate. Grill mushroom caps over medium heat for 5-7 minutes each side until tender; brush with marinade frequently. Grill onions for 1 minute each side and grill buns until toasted if desired. Top each mushroom cap with cheese during the last minute of cooking. To assemble place one mushroom cap on each bun and top with onion, tomato, spinach, and sliced avocado.

Beat the Common Cold with Zinc Lozenges

A new study from the University of Helsinki in Finland found promising benefits of zinc lozenges reducing length of colds.

A meta-analysis of three randomized controlled   trials on zinc acetate lozenges found 70% of patients had recovered from colds by the fifth day; three times faster than control groups.

The recommended daily intake of zinc is 11mg/day for men and 8mg/day for women. In the three studies 80-92mg/day of zinc was given, and while long-term zinc supplementation is not recommended none of the three analyzed studies observed negative side effects. Authors concluded it seems highly unlikely that 80-92mg/day of zinc for one to two weeks starting at the onset of cold symptoms might lead to long-term adverse effects.

Many zinc lozenges on the market have little zinc contents or they contain citric acid or other substances that bind to zinc and prevent absorption. It is best to compare labels to find the best options available.

Foods naturally rich in zinc include oysters, pumpkin seeds, lentils, sesame seeds, garbanzo beans, plain nonfat Greek yogurt, cashews, quinoa, turkey, and shrimp.

Therapeutic Benefit of Massage

More than just pampering, scientific research has concluded massage is an effective treatment for chronic lower back pain. In the first study of its kind researchers analyzed data from primary care physicians who referred patients with chronic lower back pain for 10 massage sessions with licensed massage therapists in their community.

Over half of study participants had clinically significant improvements in their lower back pain. The best results were seen in patients over 49 years of age.

Lower back pain is the leading cause of disability worldwide. With 31 million Americans experiencing lower back pain on a daily basis, massage could provide therapeutic relief while reducing disability and absenteeism from work.

Some studies have also found massage to be therapeutic for treating fibromyalgia, anxiety, depression, GI disorders, insomnia, joint pain, sports injuries, and headaches. Some research has even shown temporary reduction in blood pressure and heart rate after treatment.

Various types of massage provide different benefit, for example Swedish massage uses gentle kneading and long strokes to move muscles and tendons for relaxation, while trigger point massage uses deep pressure to reach tight muscles after injury.

While massage is beneficial and safe for most people, some people should discuss treatment with their doctor first. This includes people with bleeding disorders or taking blood-thinning medication, DVT, fractures, osteoporosis, thrombocytopenia, or injury to skin such as burns or wounds. Look for licensed massage therapists to ensure proper training and safety.

Are You Hangry?

Have you ever snapped at someone, then realized you are probably just hungry? Hangry describes the feelings of anger or irritability as a result of hunger. While hunger is a natural instinct, some people have stronger reactions than others when it comes time for a meal.

Glucose is the main source of fuel for your brain and central nervous system. After a meal blood glucose levels rise and then start to fall. Hormones such as ghrelin play a role in producing a feeling of satiation after eating. As time passes ghrelin decreases and you start to feel hungry again. If you wait too long between meals your blood glucose will fall too low and you will start to feel changes in your mood and mental function.

Serotonin, the feel good chemical, can also decrease when you are hungry which could contribute to feelings of irritability and anger. Sleeping less than 7 hours each night can impact the hormones that regulate appetite and hunger, making hunger more difficult to manage. Sleep deprivation can also impact someone's mood.

Waiting too long to eat and feeling hangry often leads to picking the wrong foods out of desperation. It might also lead to binge eating. Blood sugar spikes after eating too many refined carbs and junk food causing a rollercoaster of blood glucose throughout the day.

The best way to prevent feeling hangry is to plan 4-5 small well-balanced meals/snacks throughout the day. Carry healthy portable options when you are on the go. Don’t skip meals or crash diet. Pair fiber with protein to keep you satisfied longer.

Some healthy snack ideas are:

• 100 calorie pack of almonds and 1 piece of fruit
• KIND bar, Balance bar, Kashi granola bar, Simple Protein bar
• 1/4 cup hummus with baby carrots
• 1 low fat string cheese and 1 pear
• 1 brown rice cake with 1 tbs natural peanut butter

Blood Oranges in Season

Deep red and purple hues fill the flesh of the blood orange, a delicious fruit available through winter and spring. According to the National Gardening Association a cooler climate plays a role in the formation of the deep red color, as does the presence of anthocyanin.

Anthocyanin is an antioxidant found in several fruits but not often seen in citrus. Studies have shown anthocyanin may reduce inflammation, inhibit cancer growth, and reduce free radical damage. Blood oranges contain much higher amounts of anthocyanin than navel oranges, making it a great disease fighting fruit.

Blood oranges are primarily grown in Italy, although their origin is likely from China or southern Mediterranean. The cool temperatures at night during the fall and winter allow the anthocyanin to develop and give the blood orange its distinct color. It tastes less acidic compared to other oranges, and often has a subtle taste of berries.

One blood orange has about 70 calories and is a high source of vitamin C, delivering over 100% of daily recommended allowance. Vitamin C also works as an antioxidant in the body while repairing tissue and building collagen. Blood oranges are rich in folate which is needed for healthy red blood cells. Adequate intake is also associated with lowering cancer and heart disease risk. Vitamin A is also found in high amounts, this fat soluble vitamin is important for vision, the immune system, and healthy skin.

Blood oranges can be enjoyed in many different ways. Try adding segments into a arugula and fennel salad drizzled with extra-virgin olive oil. Or perhaps reduce the juice into a glaze to spread over roasted turkey or scallops. 

Is Cardio or Weights Better for Weight Loss?

Exercise does a great job lowering bad cholesterol, reducing blood pressure, and improving insulin sensitivity. It can also help you get in shape, but which type is best for weight loss?

Researchers at Duke University followed overweight and sedentary participants for 8 months. Participants exercised with aerobics, strength training, or a combination of the two. At the end of the study the cardio group lost the most weight.

The strength training group gained weight from increased muscle mass but did not lose even 1 pound of fat mass despite exercising 47 minutes more each week.

The group that combined cardio and strength training lost some weight, had the best improvements in body composition by losing the most fat, and increased muscle mass.

Cardio burns more calories per minute compared to strength training so it is beneficial for reducing weight. Strength training is important too though, especially for maintaining lean muscle mass (which impacts metabolic rate), improving bone mineral density, and proper body mechanics for daily activities.

For the best benefit start with a warm-up and then move into strength training followed by cardio. The American Council on Exercise found this can drive heart rate higher during the cardio session which helps burn more calories.

It is recommended to do cardio exercise at least 30 minutes 5 days per week, although 60 minutes is best for weight management. Strength training should be at least two or more times per week with all major muscle groups being worked to volitional fatigue. Brisk walking counts as cardio, but greater benefit is seen with more vigorous activity.