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Exploring body weight-influencing gut microbiota by elucidating the ... - Nature.com

Organic Produce Summit 2023 has announced a new education session that looks at how world-class athletes are helping to lead the trend in plant-based eating by abandoning traditional meat protein-based dietsfor plant-based ones and touting their benefits for health and athletic performance.

Powered by Plants: How World-Class Athletes Are Changing the Way We Eatis a two-hour educational session at Organic Produce Summit 2023 July 12-13 in Monterey, Calif. that will explore how athletes have switched to plant-based diets and the positive benefits they have seen in their performance, health and quality of life as a result, according to a news release.

Moderated by American cyclist and Olympic medalist Dotsie Bausch, this session will feature a plant-based advocates sharing their stories on how a diet rich in plants can help athletes improve their performance by decreasing weight, creating leaner bodies, improving stamina,protecting immunity and preventing excess inflammation.

Panelists for the session will include: Robert Cheeke, champion bodybuilder and New York Times bestselling author of "Plant-Based Athlete"; Derrick Morgan, former National Football League linebacker for the Tennessee Titans; Ella Magers, coach and fitness expert; Dr. Jim Loomis, medical director at the Barnard Medical Center in Washington, D.C., and former team internist of the St.Louis Cardinals baseball team; and Jason Wrobel, a leader in organic raw vegan cuisine, culinary education and health entertainment.

Since concluding a prolific professional cycling career that produced a silver medal at the 2012 London Olympics, eight U.S. national championships, two Pan American gold medals, and a world record, Bausch has become a powerful influencer for plant-based eating for athletes and non-athletes alike, the release said. Named one of the top 20 most influential vegans in the world byVegNewsmagazine, she uses her soapbox and her degree in plant-based nutrition to advocate for dietary justice, planet Earth and animals.

Research shows that plant-based dietskeep athletes' hearts strong byreversing plaque, bringing down blood pressure and cholesterol and reducing weight resulting in better performance, the release said. "Powered by Plants" is an opportunity to hear from athletes and authority figures on the benefits of a plant-based diet and willoffer practical messaging for OPS attendees to incorporate in their product marketing.

For 35 years of my life, I ate a typical diet of animal foods, but when I made the switch to plant-based eating just two years before I won the Olympic silver medal in cycling, I was astounded at the effects it had on my performance. My inflammation dramatically decreased, which led to my recovery time accelerating; my strength improved, and my endurance and energy expanded way beyond what I even thought possible, Bausch said. Our ed session panel looks forward to talking with leaders of the fresh produce industry on the value of plant-based foods and how to engage with consumers with important messaging opportunities on the benefits of plant-based and vegetarian diets.Olympic medalist Dotsie Bausch is set to moderate plant-based diet session at OPS. (Photocourtesy of Organic Produce Summit)

Plant-based or plant-forward eating focuses on foods primarily from plants. This includes not only fruits and vegetables but also nuts, seeds, oils, whole grains, legumes and beans. With the fresh produce department serving as the foundation of plant-based foods, growers and marketers of organic fruits and vegetables have an extraordinary opportunity to increase sales while helping to improve the health of consumers across the globe, the release said.

Organic Produce Summit 2023 is a two-day event specifically designed to bring together organic fresh produce growers, shippers, and processors with retailers and buying organizations from across North America.

The seventh annual OPS will also include a selection of field tours for retailers and buyers, a gala opening night reception, and a sold-out trade show floor featuring over 170 producers and processors of organic fresh produce from across North America and the globe. Additionally, several new activities are planned for OPS attendees and will be announced in the coming weeks, the release said.

General registration to attend OPS 2023 is now open atwww.organicproducesummit.com.

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OPS session to focus on how plant-based diets are fueling ... - The Packer

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A team of environmental scientists at the University of Auckland and Manaaki WhenuaLandcare Research, both in New Zealand, has found that one of the reasons for the declining population of the endangered kkp is a reduction in diet variety. In their study, reported in the journal Frontiers in Ecology and Evolution, the group examined recent and fossilized bird feces (coprolites) found in caves where kkp live.

Kkp are the only flightless species of parrot. They are also the heaviest. The birds live in caves in New Zealand, and their numbers have been dropping since humans first appeared. Today, there are just a few hundred left. Prior research has shown that they are ineffective at defending themselves against animals introduced by humans and are also poor breeders. In this new effort, the researchers attempted to learn more about the birds in order to save them from extinction.

The work involved venturing into the caves where the birds live and collecting coprolites. The researchers pored through samples, which range in age from recent to up to hundreds of years old. Bits of the material were separated, allowing for DNA analysis, so the researchers could determine what sorts of food the birds eat. They found that the birds' diet has become much less diverse over the years. Contemporary and former kkp distribution, adapted from Boast (2021). Collection sites are plotted, colored by age group: (Red) ancient, (Green) historic, (Blue) modern. Credit: Frontiers in Ecology and Evolution (2023). DOI: 10.3389/fevo.2023.1058130

The analysis showed that today, the birds feed mainly off leaves from rimu forests, but they once ate beech leaves, seeds, mistletoe and other types of vegetation. The researchers suggest the restricted diet is directly related to the caves where they livethe vegetation around them is severely limited. They also note that the birds tend to breed during times when rimu fruit is availableand that only happens every two to five years.

The researchers suggest that might be possible to save the birds by increasing the types of vegetation around the caves where they live. They also suggest it might be possible to entice the birds to breed when beech seeds are available, as they likely once did in the past.

More information: Alexander P. Boast et al, Ancient and modern scats record broken ecological interactions and a decline in dietary breadth of the critically endangered kkp parrot (Strigops habroptilus), Frontiers in Ecology and Evolution (2023). DOI: 10.3389/fevo.2023.1058130

Journal information: Frontiers in Ecology and Evolution

2023 Science X Network

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Scat study shows less diverse diet may be harming survival of the kkp - Phys.org

ByZarafshan Shiraz, Delhi

Fasting is a practice that has been observed across various religions and cultures for centuries - be it Navratri, Ramadan (also known as Ramazan, Ramzaan or Ramzan) and Lent where studies by NCBI show that fasting can also have positive effects on weight reduction, insulin resistance and preventing coronary artery disease. Health experts insist that it is equally important to take special care of your health if you are suffering from any chronic condition such as heart-health issues, high blood pressure or diabetes, as fasting can lead to electrolyte imbalance and can make the heart prone to arrhythmias.

In an interview with HT Lifestyle, Dr Santosh Kumar Dora, Senior Cardiologist at Asian Heart Institute in Mumbai, revealed who should avoid fasting and said, Patients with unstable angina, recent heart attacks, or those who have undergone heart surgery in the last 4-6 weeks, should avoid fasting. Other than that, patients with uncontrolled hypertension, or heart rhythm disorders should also not fast as they may require frequent medication.

To avoid the potential risks of fasting and ensure that your health is not compromised, he suggested a few key tips to keep your heart healthy during the fasting period:

While the above tips are standard, it is important for heart patients to consult a doctor and ensure they are in stable condition before fasting. They should consult their healthcare provider so that their medications can be adjusted during the non-fasting hours, especially those who need to use anticoagulants (medicines that help prevent blood clots), if they stop taking them on time, they may face severe health consequences.

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Ramadan, Lent 2023 diet: Tips to keep your heart healthy during fasting period - Hindustan Times

New research, published in the Journal of Nutrition, found that fungi-derived mycoprotein (Quorn) is just as effective at supporting muscle building during resistance training as animal protein.

The study included two parts. In the first part of the study, 16 young and healthy adults (eight men and eight women) were split into two groups.

Both groups did leg exercises every day, but one group (named OMNI1) ate a diet with high protein from animal sources while the other group (VEG1) ate a diet with high protein from non-animal sources.

The researchers measured how much muscle protein was made during exercise and at rest.

In the second part of the study, 22 young and healthy adults (11 men and 11 women) did a 10-week leg exercise program five days a week.

Some of them ate a high-protein diet from animal sources (OMNI2) and others ate a high-protein diet from non-animal sources (VEG2).

The research team measured the size of leg muscles, overall body muscle, muscle strength, and function before and after the program and at two and five weeks into it.

During the study, researchers found that exercising the legs increased the rate of muscle protein production by about 12% compared to when the legs were at rest.

Both groups gained a similar amount of muscle mass and muscle fiber size, as well as increased muscle strength in various muscle groups, despite having different protein sources in their diets.

Medical News Today spoke to three independent experts, who were not involved in this research, to hear their perspectives on the study.

Stephanie Wells, a registered dietitian, said, this paper adds to the growing body of evidence for the ability of some plant-based proteins to support muscle building as effectively as animal proteins like whey.

However, Wells noted that the study did have some limitations, namely the lack of a control group and the small number of participants.

Because of these limitations, we cant know for sure whether or not similar results would be seen for the general population, Wells noted.

Since the study was in young adults, we also cant be sure whether similar results would be seen for other groups like older adults. Race wasnt reported, so we cant make conclusions about whether results might vary depending on racial or ethnic background, she added.

This study adds to the growing amount of evidence for the effectiveness of plant-based protein for building muscle, although more research with high-quality study designs is needed. It may be encouraging for people who want to eat [fewer] animal products or transition to a plant-based diet for reasons of personal health, the environment, or animal welfare. It may also help dispel the common misconception that plant-based diets cant provide enough protein for optimal health. Stephanie Wells

Kristen Carli, a registered dietitian nutritionist, agreed, saying Im excited to see more research highlighting how effective plant-based protein can be for fueling exercise.

Typically, when choosing between plant-based and animal-based protein sources, we often hear the argument that because a plant-based source of protein lacks all of the amino acids, that it is not a complete protein source, Carli explained.

However, many of these plant-based sources of protein are considered complete, especially soy, quinoa, or pistachios, she pointed out.

I hope that by reading this article or by continuing research in this field, the public will start to understand just how beneficial plant-based protein can be. Its not just for those that want to be 100% vegan or vegetarian. Its very possible (in fact, Id recommend it!) to have several meals throughout the week that are plant-based. However, if you are doing so, be sure to create balanced meals, prioritizing a source of plant-based protein on the plate. Kristen Carli

James Dixon, certified personal trainer and fitness and nutrition expert, told MNT that the findings of this study are significant because it challenges a commonly held belief that animal protein is necessary for building muscle.

The results are promising and make a case for more people to advocate a vegan diet and become meat-free. As I see it, this study also highlights the importance of animal and plant-based protein sources when designing diets for individuals who engage in resistance training, Dixon said.

I see a shift in focus on personalized diets rather than the typical belief that vegan diets are more challenging for people building muscles and resistance training, he said, adding that people who may experience adverse reactions to products like Quorn can seek other protein sources.

This study will result in interest in more plant-based proteins, and mainstream trends toward no-meat diets may soon be upon us. Apart from mycoprotein, there will be a growing interest in other protein sources, which may also be as effective. [People can] incorporate protein sources like legumes, nuts, seeds, whole grains, vegetables, soy products, or other wheat-based proteins. James Dixon

Although Quorn was used in this research, Dixon pointed out that certain types of mushrooms or microalgae are being researched as potential plant-based protein sources.

Mycelium-based mushroom protein is high in protein and can be grown from agricultural waste, he said.

Spirulina and chlorella are being studied as plant-based protein sources. These protein-rich microalgae require little water and area to flourish, making production more sustainable and environmentally friendly, Dixon highlighted.

Ultimately new protein sources, such as microalgae-based protein products, will continue to be developed, increasing the options available to the general public.

This will make it more accessible for people to incorporate higher amounts of plant-based protein sources into their diet.

Read more:
Muscle building: Fungal vegan protein as effective as animal protein - Medical News Today

Sophie Turner has slammed an advert promoting the controversial Hollywood diet drug Ozempic.

The former 'Game of Thrones' star, who has previously been open about her battle with an eating disorder and body image, was furious to see the ads have been "plastered" across a Times Square subway station.

Re-sharing a user called Chelsea Vershbow's picture of the ads, she added to her Instagram Story: WTF."

The post read: "The Ozempic ads plastered across the Times Square subway station can f*** all the way off."

Model Charli Howard first brought the ads to attention on Twitter, writing: Posters like this are problematic in a lot of ways, especially from a fatphobic standpoint. You only need to Google a few articles to see what celebrities are meant to be taking it. The poster is shot in an artistic way.

I worry were falling back into toxic times and truly hope young women wont take drastic measures. You have one body: please take care of it.

Growing up in the spotlight caused Sophie, 27, major problems with her body image, and at one point she would eat nothing but nuts but she eventually sought therapy when her weight dropped so much, her periods stopped.

She told the Sunday Times in 2019: "Suddenly, everyone's metabolism slows down at 17, 18 and then that's documented. My skin and everything. People commenting on it. I was too aware of my body at a young age. And it just kind of took over my mind, it was all I would think about. Calorie counting, everything. Oh, I'll just eat nuts today.

"I stopped having my period for a year - that's when I decided to have therapy."

The 'X-Men: Dark Phoenix' star - who has two young daughters with husband Joe Jonas - now refuses to do scenes in a bikini or underwear because of the "agony" it caused her and she won't accept roles that require her to lose weight.

She said: "I've learnt that I have to turn down jobs if I need to lose weight for them, because it's not good for my mental health at all.

"You feel so much pressure to say yes, but I've learnt that I have to put my mental health first, beyond anything, otherwise I'm screwed and then I might actually end up in rehab."

Comedian Chelsea Handler, 48, recently divulged that her doctor just hands it out to anybody and confessed that she tried Ozempic but felt bad about taking a drug designed to help people with major health problems on the 'Call Her Daddy' podcast.

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Sophie Turner disgusted to see controversial diet drug Ozempic ... - youralaskalink

Bruce Campbell is an American actor, producer and voice artist. Best known for his role of Ash Williams in the Evil Dead franchise, Campbell has lent his voice for animated movies like Cloudy With a Chance of Meatballs and Spider-Man: The Movie to name a few. This is his complete biography, workout and diet routine as well as statistics.

Bruce Lorne Campbell was born on June 22, 195 in Royal Oak, Michigan. His father, Charles Newton Campbell was a college professor and advertising executive. He also worked as an actor in the local theatre scene. Bruces mother Joanne Louise was a homemaker and he has two siblings, elder brothers, named Don and Michael (Half brother). The family has English and Scottish ancestry.

Campbell attended the Wylie E. Groves High School and later studied at the Western Michigan University. While studying at the Wylie E. Groves High School, he met future filmmaker Sam Raimi and the two became friends for life and later collaborated for some of the most significant projects in their career.

Campbells acting and filmmaking journey started when he was just a teenager. While in school, he made Super 8 movies with friends and acted in them. Super 8 is a motion picture format that was released by Kodak Eastman in 1965 as an improvement over the regular home movie format. As mentioned before filmmaker Sam Raimi and Bruce Campbell had become good friends during school days and collaborated for multiple projects. The duo teamed up professionally for the first time in 1978 and made the 30-minute Super 8 version of the first Evil Dead movie, Within The Woods. The movie was made to attract investors to put their money on the horror movie franchise.

Campbell played the lead character of Ash Williams in the first Evil Dead movie released in 1981. Apart from acting, Bruce was involved in behind-the-camera work as well and he was credited as co-executive president. He went on to reprise the role in two sequels Evil Dead 2 (1987) and Army of Darkness (1992). The franchise gained a lot of popularity and Bruce Campbell played a part in the crossover adaptations as well.

Campbells character Ash Williams featured in Marvel Zombie comics. He was drawn up in a total of five comic books in the Marvel Zombies vs Army of Darkness series. Ash Williams fought alongside Marvel superheroes to fend off people and superheroes that turned into Zombies. The comic adaptation enabled Campbell to reach an even larger audience.

While his career was progressing at a steady pace, Bruce Campbell continued his association with Sam Raimi outside of the Evil Dead franchise as well. He appeared in Raimis Spider-Man series, Darkman, The Quick and the Dead as well as Doctor Strange: Multiverse of Madness movies in cameo roles.

Bruce Campbell has been a part of multiple mainstream movies in supporting roles. Some of the most notable works include Hudsucker Proxy, Congo, Escape from LA, Majestic and the 2005 Disney movie Sky High. He has lent his voice for many successful animated movies as well as video games. The American actor was the voice of a lead character in the 2009 movie Cloudy With a Chance of Meatballs and lent voice to a supporting character in Pixars Cars 2.

Bruce Campbell loves doing quirky roles and has also directed the movie My Name is Bruce, which spoofed his own movie career. He produced the 2013 remake of Evil Dead along with Sam Raimi and Robert Tapert. Campbell also worked on the 2023 version of Evil Dead as an executive producer.

Bruce Campbells television career is almost as long as his film career. He grabbed attention while playing the character of a lawyer turned bounty hunter in the science fiction comedy western The Adventures of Brisco County, Jr. Campbell has also been a part of notable television series like Lois and Clark: The New Adventures of Superman, Hercules: The Legendary Journeys and Xena: Warrior Princess. He also directed a number of episodes in Xena and Hercules.

More recently, Bruce Campbell reprised the role of Ash Williams in Ash vs Evil Dead, a TV adaptation of the Evil Dead franchise. He played the role for one season as the subsequent seasons were cancelled in spite of being signed. Making foray into non-fiction TV programs, the Evil Dead actor worked as a host and executive producer for the 2019 reboot of Ripleys Believe it or not!

Starting with his autobiography If Chins Could Kill: Confessions of a B Movie Actor Bruce Campbell started his writing career. The book followed Campbells career trajectory over the years as an actor that mostly worked in low-budget movies and television series. It was a New York Times bestseller. His second book, Make Love! The Bruce Campbell Way touched upon a similar topic. Bruce was the central character in the book and the story followed his journey (in a comical way) as an actor that was struggling to find his footing in the mainstream cinema. He has also written columns for magazines and comic book series issues.

Bruce Campbell has never put undue pressure on his body to look a certain way for any of his roles. Instead, he has made sure to look like an average guy so that more and more people watching him on screen can relate to the character better. While playing the role of Ash Williams in Evil Dead, Bruce had to fight off the evil. However, he did not look like a typical Hollywood hunk of the eighties that used his immense natural strength and action packed methods to do it. Instead, Ash Williams used his instincts, smart decision making and composure which is the only way for a common man to solve a problem. This made him more and more relatable. However, it does not mean that Bruce Campbell is not careful about his fitness and health.

Living in the Oregon state, Bruce Campbell explores the beautiful state through various outdoor activities that also serve as exercise and training. At this stage of his life, Bruce does not train overly heavy but he dedicates two to three days per week for weight training to tone his muscles. He is a big believer in the importance of stretching and dynamic warm-up exercises for maintaining joint health. He loves the benefits of stretching for smooth functioning of joints and muscles for outdoor activities like hiking and running.

The state of Oregon is blessed with incredible natural beauty. Bruce Campbell lives in this state with his wife. He starts his week with approximately an hour-long hike on Mondays. Hiking is one of the most effective ways to maintain heart health and also for building lower body strength. It is an endurance activity that stimulates the cardiovascular system. Additionally, exploring the outdoors through hiking can really have a tremendous impact on ones mental health as well. As you get older, heart health, cardiovascular health and muscle strength need more and more attention. Campbells preference to hiking could have its roots in this idea.

Wait training is an essential aspect of fitness routine as it has a number of benefits to offer. The most important benefit of weight training is functional strength for performing daily activities like moving around, lifting, pushing, pulling or carrying objects. Additionally, it also offers benefits like maintaining muscle mass, burning fat etc. Bruce Campbell dedicates his Tuesdays for light weight training. He typically starts the training session with 20 minutes on a rowing machine. The training session typically includes compound movements like squats, lunges and pull-ups to name a few.

Typically, the workout includes:

Warm-up

Workout

No matter how hard you work in the gym, you cannot make progress in the fitness journey if the body does not get sufficient rest to recover from the wear and tear of training. For the older populace, rest is essential to allow the tissue to repair itself. Bruce Campbell does not train on Wednesdays and spends time with his wife instead.

Long distance running has a plethora of benefits that range from building muscle endurance, building healthy joints, strengthening the cardiovascular system to relieving stress and uplifting mood and mental state. Running in the beautiful neighborhoods of Oregon helps Bruce Campbell gain positive energy and clear the head. After the long run, Campbell spends a few minutes training on the foam roller and also does light yoga activities.

Bruce Campbell gives his body rest on Fridays after the long run on the previous day. Although he rests on this day, the body is at work to repair the damage.

Bruce Campbell is back in the embrace of nature on Saturdays for a hike. Typically, he hikes 3 to 5 kms on Saturday for two hours.

The second strength training session follows the Saturday hike as Bruce Campbell heads to the gym on Sunday. After warming up on a stationary bike for a few minutes, the Evil Dead actor performs compound movements like deadlifts, squats, dips and shoulder presses to name a few. Typically, the workout includes:

Warm-up

Workout

Bruce Campbell follows a simple diet and does not stick to any extreme dietary practices. He changed his diet quite a lot to prepare for his role in a spy movie Burn Notice: The Fall of Sam Axe. To play Ash Williams in Evil Dead, Bruce Campbell cut down meat quite a lot and relied more on eating healthy fats, vegetables and whole grains. He stays away from junk food and has given up foods like bagels and cream cheese to reduce the caloric intake.

To meet the daily nutritional requirements, Bruce Campbell might be taking supplements like creatine, protein and vitamin supplements.

Typically, Bruce Campbells full day of eating looks like this:

Breakfast

Lunch

Dinner

Supplements

Bruce Campbell got married to Christin Deveau in 1983. The couple has two children. However, they divorced in 1989. While filming for MIndwarp, Campbell met costume designer Ida Gearon and the couple got into a relationship. They got married in 1992 and now live in Jacksonville, Oregon.

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Bruce Campbell Workout And Diet Routine Fitness Volt - Fitness Volt

In a recent Fortune interview, tech CEO Byran Johnsonwhose $2 million reverse aging regimen caught the internets attentionsays he wants to live long to enjoy more of what life offers.

I love life, Johnson says, whose rigid medical interventions have given him the heart health of a 37-year-old, skin of a 28-year-old and lung capacity of an 18-year-old, according to his team of doctors. If we can dramatically show that aging can be slowed and reversed, it would change everything for the human race.

He adds: Am I scared of dying? No.

A few years ago, Johnson says he learned to fly a plane, receiving his flying license.

It was stunning to me how well the autopilot flew the plane, he says. I wondered, could I build an autopilot for me and my body. In order to do that, he has put faith on medicine and technology.

His fascination led him to adhere to a strict approach with the goal of reversing aging with the help of a team of 30 from nutritionists to MRI specialists. He undergoes daily body fat scans, routine MRIs, and often, invasive blood and stool sample tests to see the biological age of his organs.

He has 100 different protocols embedded in his day, he says. Johnson consumes a precise 1,977 calories a day, and over 70 pounds of vegetables a month. His breakfast is a standard mix of broccoli, cauliflower, black lentils, mushroom, garlic, and ginger, followed by a meal of nutty pudding with nuts and berries, and finally, a meal of vegetables, berries, nuts, and seeds (along with 15 grams of 100% dark chocolate and 30 milliliters of extra virgin olive oil). He admits to ending his three ounces of red wine a day he used to consume in order to meet the metrics.

With a wakeup at 4:30 each morning, Johnson completes 35 different exercises and takes a list of supplements. It has all been a part of his Blueprint Project, where he measures the health of his organs to determine his rate of aging. He says he plans to continue this regimen forever.

But the data, and the effect his endeavors have on his biological age, is preliminary.

While aging and longevity experts find Johnsons commitment fascinating, they say it poses a concern given the level of discipline and money required to upkeep the routinenot to mention, the limited science available to back up his choices.

In many ways, he is a walking experiment, Dan Buettner, longevity expert and founder of Blue Zones LLC, previously told Fortune. He adds that he is still worth paying attention to, although results in a decade from now will prove more fruitful.

I applaud anybody whos tried to use science to live longereventually, theres going to be an intervention thats going to represent a big leap in life expectancy, he says. I dont think its here yet.

But the uncertainty of whether or not Johnsons approach will succeed doesnt seem to bother him. Is the fountain of youth here right now hiding in tens of thousands of scientific publications and really hard work? he says.

The wealthy CEO does not mind being the guinea pig.

Lets play an infinite game together, he tells Fortune. None of this stems from fear; it all comes from an absolute joy for life and a belief that there are majestic things that await us in our next evolution.

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The strict anti-aging routine of a 45-year-old CEO who spends millions a year to be 18 againfrom diet to exercise - Fortune

For some time researchers have suggested that a Mediterranean diet high in fresh fruit and vegetables, beans, nuts, whole grains, and sh may help lower heart disease risk and increase life expectancy. An increasing amount of scientific evidence now backs up this notion. Recent studies have linked reduced rates of cardiovascular disease, dementia, and cancers with Mediterranean diets. Medical News Today looked at the evidence and spoke to experts about the science behind the benefits of this diet.

Over the years, many diets have been proposed for keeping healthy or reducing the risk of specific diseases, but few of them have stood up to rigorous scientific scrutiny.

One exception, however, appears to be the Mediterranean diet.

Increasingly, studies are showing that there are significant health benefits for people who follow this eating plan. Not only has research shown that it reduces cardiovascular disease, but it may also benefit cognition, decrease diabetes risk, reduce the risk of some cancers, and alleviate symptoms of multiple sclerosis.

The Mediterranean diet is an umbrella term referring to diets based on the historic eating habits of people who live around the Mediterranean Sea.

According to the American Heart Association, which recommends this type of diet for cardiovascular health, its key features are:

The Harvard School of Public Health adds to these recommendations, emphasizing the importance of healthy fats olive oil, avocados, nuts, and oily fish.

It advises that people should eat red meat only occasionally, but get their protein from fish or seafood at least twice a week and eat small quantities of poultry, eggs, and dairy most days.

Although water should be a persons main drink, people may also drink one or two small glasses of red wine each day, as per the traditional Mediterranean diet.

Researchers add, however, that a healthy diet should also be paired up with some form of enjoyable physical activity every day.

Dr. Scott Kaiser, a geriatrician, and director of Geriatric Cognitive Health for the Pacific Neuroscience Institute at Providence Saint Johns Health Center in Santa Monica, CA, noted:

Research supports the benefits of adopting healthy lifestyle habits and indicates the critical importance this can play in shaping our future individual and collective health. [] Start with including lots of fresh vegetables especially green leafy vegetables and then enjoy fresh fruits like berries and other antioxidant-rich foods, along with fish, olive oil, and other foods rich in brain-healthy omega-3s.

Mediterranean diets have long been associated with benefits to cardiovascular health. In the mid-20th century, the Seven Countries study showed that dietary patterns in the Mediterranean and in Japan in the 1960s were associated with low rates of coronary heart disease and all-cause mortality.

Since then, research has shown that this type of diet not only benefits cardiovascular health, but it also reduces the risk of many other health conditions.

And recently, evidence has been increasing for the wide-ranging health benefits of following a Mediterranean diet. But what makes Mediterranean diets so healthy, exactly?

The Mediterranean diet is characterized by high fruit and vegetables, high fiber, high levels of good fats, moderate intakes of fish and meat, low amounts of high processed foods and sugary treat foods, noted Dr. Eamon Laird, a visiting research fellow at Trinity College, Dublin, in Ireland.

These food components give high amounts of fiber, good fats, antioxidants, polyphenols, vitamins and minerals choline, vitamin C, potassium, B-vitamins, vitamin D from fish, etc. [and] proteins which give health benefits throughout a large number of organ and tissue systems, he explained.

Lots of research has investigated the effect of a Mediterranean diet on the risk for cardiovascular disease (CVD).

A meta-analysis of several studies published in March 2023, with a pooled sample of more than 700,000 female participants, has found that, by adhering closely to a Mediterranean diet, women reduced their risk of CVD by 24%, and their risk of death from any cause by 23%.

According to Dr. Laird, [w]omen are also much more likely to stick with the diet compared to men, which could explain why we see more of the health benefits in women.

The meta-analysis seems to confirm the findings of previous research. For example, in 2015, another meta-analysis had found that the Mediterranean diet could be a major factor in preventing CVD.

And it was the complete diet, rather than any particular aspect, that seemed to have this effect, as Dr. Joanna Hodges, an assistant teaching professor of nutritional sciences at Pennsylvania State University, told MNT.

[The study] concludes that no specific component of the Mediterranean diet has been shown to be as beneficial as the whole diet [in CVD prevention], she told us.

There is also increasing evidence that the diet may enhance cognitive function. A study published in March 2023 that used UK Biobank data has just reported that individuals with a higher adherence to a Mediterranean diet had up to 23% lower risk for dementia compared with those who had lower adherence to a Mediterranean diet.

The study, which used data from more than 60,000 people, concluded that the Mediterranean diet lowered dementia risk even in those with a genetic predisposition for dementia.

The authors conclude that adopting a diet high in healthy, plant-based foods may be a strategy for reducing dementia risk.

Another study, also published in March 2023, which looked at postmortem Alzheimers pathology, found that those who had followed a Mediterranean or MIND diet, particularly one rich in leafy greens, had a much lower beta-amyloid load.

Beta-amyloid is thought to be responsible for many of the symptoms of Alzheimers disease.

The diet may also be beneficial for people with multiple sclerosis (MS). A preliminary study to be presented at the American Academy of Neurologys 75th Annual Meeting in April 2023, found that people with MS who followed a Mediterranean diet had a 20% lower risk of cognitive impairment than those who followed it the least.

The diet has been found to both reduce the risk of some cancers and improve the efficacy of some cancer treatments.

A 2019 review found that high adherence to the Mediterranean diet was associated with a lower rate of several cancers, including breast, colorectal, and prostate cancers.

This study concluded that the antioxidant and anti-inflammatory properties of components of the diet prevent and counteract DNA damages and slow down the development of various forms of cancer.

For prostate cancer, recent research has shown that eating a diet high in colorful fruits and vegetables both reduces the risk of developing prostate cancer and speeds recovery in those who undergo radiation therapy for the disease.

The studies, from South Australia, found that diets high in lycopene and selenium reduced the risk.

Tomatoes, melons, papayas, grapes, peaches, watermelons, and cranberries are rich in lycopene, and white meat, fish, shellfish, eggs, and nuts contain high concentrations of selenium. All of these are recommended in the Mediterranean diet.

And it is not only prostate cancer patients whose treatment may be more effective on a Mediterranean diet.

A recent study presented at UEG Week 2022 found that the diet was significantly associated with an improved response to immunotherapy drugs in people with advanced melanoma.

Although the exact mechanism by which the Mediterranean diet benefits health is unclear, there is increasing evidence that the diet can have five main effects:

Dr. Laird explained to MNT how some components of the diet benefit health:

Omega-3 fatty acids, phytosterols, resveratrol, vitamins, and polyphenols may contribute to lower levels of inflammation (CRP, inflammatory cytokines), and may improve endothelial function. By reducing levels of inflammation, improving blood flow, improving insulin sensitivity, and improving lipid metabolism, by default you are also reducing some of the major risk factors for CVD, cognitive decline, cancers, and diabetes.

Studies have found that it is best to take in these nutrients in their natural form as part of a healthy diet, such as the Mediterranean diet.

Although they can be obtained through supplements, there may be side effects to taking excessive amounts.

The Mediterranean diet is just one of many diets that have health benefits. Others include the MIND, Nordic, and DASH diets.

The common thread throughout all the [healthy] diets is a heavy influence of plant foods, which we see [] has numerous benefits in increasing dietary fiber, antioxidants, phytonutrients, vitamins, and minerals, said Kate Cohen, a registered dietitian at the Ellison Clinic at Saint Johns, part of the Ellison Institute for Transformative Medicine and Providence Saint Johns Health Center in Santa Monica, CA.

So, key to any healthy diet is incorporating plenty of vegetables, whole grains, and healthy fats. Most importantly, any dietary changes made should be long-term and sustainable to give health benefits.

Long term it [the Mediterranean diet] may be difficult to follow in its true form, particularly to those accustomed to processed food diets. A good approach would be to slowly integrate components into your current diet and to build slowly again variety is the spice of life and we should have a varied and diverse diet and not rely solely on one dietary pattern to meet all our needs and requirements and tastes food is to be enjoyed too!

Dr. Eamon Laird

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Can a Mediterranean diet help keep heart disease, dementia, and cancer at bay? - Medical News Today

How to have a healthy gut

After years of pain, the diagnosis of coeliac disease was a crucial turning point for Lizzy Davies. She explains the changes it forced her to make and how she learned to love food once again

Sat 18 Mar 2023 09.00 EDT

It starts with a strange tingling on my tongue as I get on the tube in central London. About five minutes later, I start to wonder if I might feel a little faint (or is it just really, really hot down here?). After 15, I know: Im going to vomit the entire contents of my stomach into a bag full of orchard fruits from my friends dads garden. Have some apples and pears from Normandy, shed said, charmingly, just an hour or two earlier, as we sat down for my 40th birthday afternoon tea. Little did she know the horror that was to be unleashed on that inoffensive little tote.

A few minutes later, as I stand at the side of the road in north-east London, puking into a bin in broad daylight, it occurs to me that people must think Im drunk. But alcohol has nothing to do with my current predicament. You can blame that entirely on the scones. Or perhaps the sandwiches. I certainly have my suspicions about the dainty little tart whose pastry tasted so good, so buttery, so, well, not gluten-free, that I double checked with the waitress. But thats the thing about being coeliac: youre often not quite sure what the culprit was. You just know theres been a crime and your poor, long-suffering gut is the victim.

It was towards the end of a two-year, pasta-filled stint in Italy as the Guardians Rome correspondent that I realised something was seriously wrong with what my mother would term my insides. I remember calling her after a trip to Venice (I think it had been to cover George Clooneys showstopper of a wedding now theres a nice contrast for you), convinced that the agonising guttural cramps and debilitating fatigue I was experiencing were due to Giardia, a tiny parasite that spreads diarrhoeal disease. But it says on the internet that you generally only get Giardia from travelling to far-flung places where theres no clean water, my mum said, or something to that effect, gently, and doubtfully. Ive been to Venice! I wailed, insistent that the pungent waters of the Grand Canal had left me bedridden. I wasnt fooling either of us.

Several months later after weeks of mysterious and relentlessly unpleasant gastrointestinal symptoms I finally went to the GP in Britain. I had visited a doctor during a grim holiday in the US when I was largely unable to leave the apartment but Id been prescribed antibiotics, which had done nothing, and stung for several hundred dollars, so I wasnt feeling optimistic. But I was desperate: my illness had come to dominate my life. I had lost a huge amount of weight. I was so weak I ended up leaving Italy without telling many people because I simply didnt have the energy physical or mental to call them, let alone meet. (If youre one of them, sorry.)

But this doctor was great, and it was only in retrospect that I realised quite how unusual she was. Upon hearing my symptoms she immediately referred me for a blood test, and within days she called me at work to tell me the news: my bloods had shown I was severely anaemic and I had coeliac disease. What, I remember saying, that thing with gluten? No way! When I was really sick the only thing I could stomach eating were those little salty wheat crackers; I would eat packets and packets of them Oh. The cogs of my brain started, slowly, to turn.

I got lucky with my doctor. Plenty of people, Ive since learned, struggle for years with all the symptoms of coeliac disease bloating, diarrhoea, vomiting, heartburn, brain fog: a veritable smrgsbord of delights without ever being diagnosed. As it was, I was told to continue eating gluten until I could have the biopsy that would confirm my diagnosis by showing damage to my small intestine. And then? What was the treatment, I wanted to know? When could I go back to the crackers?

The answer was short, and blunt: never. The only way for someone with coeliac disease an autoimmune condition that, if undiagnosed, can lead to the slow damage of organs and bowel cancer is to give up gluten for ever. Now, given that this is a protein that is found in wheat, rye, barley and, due to high levels of cross contamination, oats that can feel like a mammoth challenge. It means, obviously, no (normal) scones, no cakes, no sandwiches. It also means no beer, no Colmans mustard, no soy sauce. Do not sample that street food, do not take a punt on that new chippy, do not linger beside the festive buffet.

It is the end of one era of your life, and the beginning of another. Of course, theres a sense of loss. But by that point many people are so glad to finally have an answer to their troubles that they are happy to start afresh. I certainly was. It was worrying enough to hear about my anaemia, which was so bad my GP said I would in previous years have been hospitalised. (These days industrial-strength iron tablets did the trick.) On top of that a bone scan showed I had osteopenia, the precursor to osteoporosis. I was in my early 30s. The consultant said Id probably had coeliac disease for about a decade without knowing it.

I was desperate, therefore, to feel healthy and energetic again although I did wonder if maybe it had been so long I had forgotten how that felt. I threw myself in to decoding this new and unfamiliar world: one of scanning each label on every item of food to see if I could eat it or not (bewildering, to begin with, but now I do it without even thinking about it, my brain like a barcode-reader). Shopping took a lot longer. Eating in restaurants was a minefield. (I am lucky that my partner is a fantastic cook I am hopeless.)

Going to friends houses was excruciating. It is incredibly difficult, especially if youre a chronic people pleaser like me, to say to someone who has tried their hardest to cook something gluten-free that you still cant have it because theyve put in one forbidden ingredient or used the same pan for normal and GF pasta or sprinkled some soy sauce on at the last moment or, well, the list of unfortunate potential errors is, sadly, endless. Its best for everyone if I just bring my own. I do the same when I travel abroad for work, which is on the one hand soul-destroying in countries like Lebanon, with some of the most delicious cuisine known to man, but frankly reporting is easier if youre not also trying to vomit into your handbag and Id rather not take the risk. Having said that, the best gluten-free bread Ive ever had, bar none, was in Bethlehem.

If youre reading this because you have been recently diagnosed, please, dont worry. You will feel healthy again! You will enjoy food again! It will be a bit different, but after a few years you wont even notice. It becomes normal. Theres a huge variety of gluten-free food in the shops, the kind that coeliacs couldnt have dreamed of 30 years ago. The M&S Made Without Wheat range is a personal favourite, though its not cheap, and I have recently discovered Leighs gluten-free bakery, which makes mouthwateringly good focaccia and delivers coeliac-friendly doughnuts to my door: the dream! Oh, and I know I said no soy sauce but actually tamari is just as good.

Though it may not feel like it to begin with, you can still eat a huge range of food on a gluten-free diet: fruit, vegetables, pulses, potatoes, rice, and, depending on your diet, dairy, meat and fish. If anything, my diagnosis has made us cook more from scratch and more healthily as a family. Our kids are educated in the details of the gastrointestinal tract: the five-year-old has been known to do a highly dramatic full-body imitation of my small intestines villi collapsing, vanquished by the deadly enemy: wheat. I have found the best gluten-free bakery in Paris, and mastered the art of a GF sticky toffee pudding.

One day, perhaps, I may even brave an afternoon tea again. But not any time soon; Im still having flashbacks to that tote bag.

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My food revolution: how I learned to love a gluten-free diet - The Guardian

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