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Coronary heart disease (CHD) is the leading cause of morbidity and mortality in the United States (US) and worldwide.According to estimates, 85.6 million Americans have cardiovascular disease (CVD), and the number is continuing to rise [1]. Healthy lifestyle choices may reduce the risk of myocardial infarction by more than 80% with nutrition playing a key role [2].

The refusal to eat meat (red meat, poultry, seafood, and the flesh of any other animal) is known as vegetarianism [3]. Vegetarians may be classified as vegans, pesco-vegetarians, lacto-vegetarians, lacto-ovo-vegetarians, and flexitarians [4,5]. Vegans avoid using or eating any animal products [4,5]. Pesco-vegetarians consume fish and other seafood [4,5]. Lacto-vegetarians eat dairy products; lacto-ovo-vegetarians eat dairy products and eggs [4,5]. Flexitarians occasionally or even once a week eat meat [4,5]. A plant-based diet is low in cholesterol, fat, animal products, salt, and sugar[6]. By way of dietary advice, well-planned vegetarian diets should be promoted as having advantages for preventing and reversing atherosclerosis and lowering risk factors for CVD [2].

Growing research points to health benefits and possible cardiovascular advantages of plant-based diets and eating habits that prioritize plant-based foods while reducing animal products [7]. Many studies have discovered that plant-based diets, particularly those abundant in high-quality plant foods including whole grains, fruits, vegetables, and nuts, are linked to a decreased risk of cardiovascular events and intermediate-risk factors [7,8]. The objective of this review is to determine the association between a vegetarian diet and CHD.

Over time, a lot of studies have been carried out on the prevalence of CHDs and various factors that predispose people of different races and ages to these diseases. Various modifications have been implicated over time in reducing the incidence and prevalence of these diseases. One of these is the application of a vegetarian diet.

Search Strategy

This review article was conducted using the scale for the assessment of non-systematic review articles (SANRA). We searched two databases: EMBASE (Excerpta Medica database) and PubMed (MEDLINE) using specific search terms. Search terms used were vegetarian diet AND ischemic heart disease AND cardiovascular disease. We searched for recent articles; hence, we used articles written from 2012 to 2022.

Inclusion Criteria

Original articles in the English language, from 2012 to 2022, related to the study's objectivewere included.

Exclusion Criteria

Review and commentary articles, articles older than 10 years, and articles not written in English language were excluded.

Our data search returned a total of 287 articles. These were screened for relevance to the objective, which resulted in six articles (Figure 1). Four of the six articles were observational studies and the other two were randomized studies. The articles reviewed provided the effects of vegetarian diet on CHD. The articles also revealed that adherence to a plant-based diet was inversely related to the incidence of heart failure risk and that vegetarian diet is beneficial for secondary prevention of CAD via modulation of lipid profile, reduction in BMI, and patients having a high concentration of plasma antioxidants micronutrients in their system. Also, it was seen that consumption of a plant-centered diet starting in young adulthood is associated with a lower risk of CVD by middle age (Table 1).

In a randomized cross-over study by Djekic et al., it was discovered that subjects with ischemic heart disease (IHD) experienced a reduction in oxidized low-density lipoprotein cholesterol (LDL-C) after being placed on avegetarian dietfor four weeks [9]. There was also a reduction in their cardiometabolic risk factors compared to their counterparts on an isocaloric meat diet (meat diet of the same calorie) [9]. This reduction in oxidized LDL-C has been attributed to the presence of a particular baseline gut microbiota rich in several genera of the families Ruminococcaceae and Barnesiellaceae in these individuals [9]. These gut microbes play important roles in the clearance of intestinal infections and immunomodulation [14]. Ordinarily, the conversion of LDL-C to its oxidized form enhances the formation of fatty streaks and the formation of atherosclerotic plaques [15]. People who suffer from IHD have a reasonably high level of oxidized LDL-C than people free from IHD [14]. Thus, even when on medical therapy, a vegetarian diethelp lowers the level of oxidized LDL-C in people with IHD. This was confirmed when four weeks of a vegetarian diet lowered the level of oxidized LDL-C in subjects with IHDwith a meat diet, who were also being treated with percutaneous coronary intervention (PCI) [9].Furthermore, coronary artery disease(CAD) patients on standard medical therapy, who were placed on a four-week vegetarian dietshowed a favorable and significant impact on plasma lipids, particularly sphingomyelins (SMs), alkyl phosphatidylcholine (O-PC), phosphatidylcholine (PC), and triglycerides (TGs) compared to isocaloric meat diet. Additionally, data from high-throughput lipidomics connected a vegetarian diet to the presence of long-chain polyunsaturated TGs in high concentrations and the absence of lipotoxic lipids such TGs with saturated fatty acyl chains [16]. According to another study, CAD patients had lower amounts of unsaturated TGs in their epicardial adipose tissue than persons without the condition[17].Generally, vegetarian diet improves plasma lipid profile by reducing the level of lipotoxic lipids species.

In another prospective cohort study conducted by Choi et al., a plant-centered over the long term was linked to a 52% decreased risk of incident CVD in people who were tracked since young adulthood [11]. Additionally, a 13-year rise in the quality of a plant-based diet was linked to a 61% decreased risk of CVD occurrences in the next 12-year period [11]. However, since there are other risk factors relevant to the incidence of CVDs, the timing and length of exposure to these risk factors may differ in how this illness manifests in adults. As a result, an assessment in middle or advanced age may not provide a comprehensive view of the whole spectrum of illness development in adulthood. This study demonstrated a link between a higher quality plant-based diet starting in early adulthood and a decreased risk of CVDs in adulthood[11]. Social parameters like race and educational background were also found to be mediators of the relationship between a plant-based diet and CVD incidence. A proposed mechanism of how a plant-based diet may reduce CVDs incidents is the trapping of free radicals which leads to a reduction in reactive oxygen molecules thereby preventing tissue damage. This successful endeavor has been linked to substances like phenolics, carotenoids, tocopherols, and ascorbic acid, which are plentiful in nuts and seeds, fruits, vegetables, and whole grains[18].

In a randomized controlled studyusing low-fat food plant-based diet in a community for obesity, IHD, or diabetes done by Wright et al., a reduction in BMI, cholesterol, and other risk factors was achieved [10]. The dietary approach included whole grains, legumes, vegetables, and fruits [10]. Participants were advised to eat until satiation and no restriction on total energy intake was placed. Participants were asked to not count calories. A diet chart was provided to participants outlining which foods to consume, limit, or avoid. Starches such as potatoes, sweet potato, bread, cereals, and pasta were also encouraged to satisfy their appetite and they were asked to avoid refined oils (e.g. olive or coconut oil), animal products (meat, fish, eggs, and dairy product, high-fat plant foods such as nuts and avocados, and highly processed foods. Participants were encouraged to minimize sugar, salt, and caffeinated beverages [10]. Daily vitamin B12(methylcobalamin) supplements (50g) were also provided for participants.This study was said to have had better weight reduction in six and 12 months compared to studies that do not impose calorie restrictions and frequent activity requirements.Participants in this study were focused on a whole food plant-based diet and this was attributed to the low energy density in the food consumed [10].

Shah et al, contrasted the effects of the American Heart Association's (AHA) recommended diet on CHD with those of a vegan dietin a prospective study design [1]. In patients with established CHD receiving medical treatment that followed guidelines, this research showed a considerably higher decrease in highly-sensitive C-reactive protein (hs-CRP) with a vegan diet compared to the AHA's diet recommendation. A risk indicator for serious negative cardiovascular outcomes in CHD is hs-CRP [19]. However, there was no significant difference in the degree of weight loss and waist circumference[1]. In a study of 46 patients with CHD who were assigned to a one-month vegan diet regimen with prepared meals and stress management, it was established that there was a resulting decrease in plasma cholesterol [20].Astudy analyzed the outcomes of the MultiSite Cardiac Lifestyle Intervention Program [19] and encompassed 56 CHD patients and 75 patients at risk for CHDs using a low-fat, plant-based diet, exercise, whole foods, stress management, and group support sessions. Over the course of the three months of this intervention, it was seen that waist-hip ratio, CRPs, BMI, insulin concentration, and lipid profile all decreased.

Navarro et al. demonstrated that a vegetarian diet is associated with decreased concentration of myeloperoxidase (MPO), metalloproteinase (MMP-9 and MMP-2), and tissue inhibitor of MMP (TIMP-1)/MMP-9 ratio when compared with omnivores in apparently healthy individuals [12]. The reduced concentration of these cardiovascular biomarkers has been linked to a high intake of fruits and vegetables with a reduced concentration of circulating neutrophils and leucocytes in vegetarians compared to omnivores. In metabolic syndrome and diabetes, there is an associated high concentration of leucocytes, which is also associated with high activity of MMP, cardiovascular dysfunction, and remodeling [12]. This study reiterates the association between a high intake of vegetarian meals and its associated reduced biomarkers of CVDs.

Cengiz1 et al., were able to elaborate on the general fact that a vegetarian diet reduces the risk of CVDs, a fact related to low saturated fat and cholesterol content [21]. Soy protein contains isoflavones and polyphenols, which are bioactive compounds that have been implicated in the reduction of low-density lipoprotein (LDL) levels which is important in atherosclerosis pathogenesis [22]. Studies on Isoflavones have shown that this compound is responsible for arterial vasodilation and the reduction of serum cholesterol in animal models [23]. It also inhibits atherosclerosis in postmenopausal monkeys [23]. It has been shown that vegetarian diets lower blood pressure and deaths from CHD and stroke decline when blood pressure levels drop [21].

According to Kahleova et al., the advantages of a vegetarian diet include lowering CVD risk factors and benefits in preventing atherosclerosis[2]. Blood vessels are lined with the endothelium, which helps in regulating angiogenesis and vascular tone as well as preventing leucocyte adhesion. Various adverse factors have been implicated in abnormal endothelial function; some of these are sedentary lifestyle, western diet type, hypertension, and inflammation. In a nutshell, a diet rich in meat has been associated with compromised endothelial function while high fruit and vegetable intake is associated with improved endothelial function [24]. As a matter of fact, the compromised endothelial function has been noted to improve with a vegetarian diet. Apart from CRP, other inflammatory biomarkers like interleukin-6 and soluble intercellular adhesion molecule-1 have been shown to reduce in the serum with plant based-diet [25]. These inflammatory biomarkers have been implicated in various CVDs, thus, plant based-diet plays a positive role in reversing the pathophysiology of these diseases. Increased level of trimethylamine N-oxide (TMAO) has also been associated with the risk of myocardial infarction, stroke, or even death [26].An organic substance produced by the gut bacteria is called TMAO and is a culprit which promotes atherosclerosis through the accumulation of cholesterol in foam cells [26]. Dietary phosphatidylcholine and carnitine, which are plentiful in a variety of food sources, such as eggs, dairy products, and red meat, are then used in its hepatic metabolism of it. Vegetarians' gut microbiome generates less triethylamine, which is the precursor of TMAO, thus, a consequential reduction in the incidence of CVDs [27].

This review demonstrated its strength in its ability to explore the effects of a vegetarian diet on CHD.Across all selected articles, the impact of the reduction in the risk factors associated with CHD was also demonstrated. The limitations observed include the following: studies conducted in clinical settings could have observer bias because of the possible influence of the researcher's expectations. Also, the causal relationship between a vegetarian diet and CHD could not be appreciated in the included articles that were observational studies.Another limitation was the attrition effect, as most of the patients were lost to follow-up and they may be underreporting dietary intake among participants. There is a need to use a population size that reflects the effects of a vegetarian diet on CHD across race, sex, and socioeconomic classification.

An increase in sensitization and education efforts is imperative to ensure that people are appropriately informed about this great option to improve their quality of life significantly. Beyond education, however, is the issue of accessibility. Good quality, organic whole foods are very expensive and most times outside the budget range of most families, and these disparities are even more glaring when you examine them by racial demographics.Working on subsidizing the prices of good quality foods to improve accessibility in addition to education will go a long way towards encouraging more people to adopt a vegetarian or vegan diet.

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A Comprehensive Review on the Effects of Vegetarian Diets on Coronary Heart Disease - Cureus

Menopause is a time of a lot of changes, including to the way your body looks and feels. That can lead to weight gain in some womenand theres a diet that specifically aims to combat this. Its called the Galveston diet, and its gaining in popularity.

The diet was founded by a doctorMary Claire Haver, M.D.and it sounds good in theory. Among other things, it promises to help increase longevity and create healthy habits for people in perimenopause and menopause.

But is this legitimate? Can a special diet help you combat menopausal weight gain and help keep you healthy during this transition? Heres what experts think.

The Galveston diet is a weight loss program thats specially designed to fend off and fight menopausal and perimenopausal weight gain. The diet using a combination of anti-inflammatory foods and intermittent fasting, according to its website, although details are scarce.

The diet focuses on whole foods, while encouraging followers to cut back on processed foods, artificial ingredients, and added sugars.

You can choose from two different plansGold ($99) and Signature ($59). Signature gives you a Companion Guide and meal plans, while the Gold plan includes those, along with a Move Mini-Course, The Daily Recharge Journal, and a Savor It: The Galveston Diet Recipe Collection.

The diet focuses on anti-inflammatory foods. That means things like fruits, veggies, whole grains, healthy fats, and lean proteins are all on the menu.

Highly processed foods, along with foods that have high levels of added sugar are discouraged. Sample menu items include things like a blueberry and spinach collagen smoothie, chicken romaine salad with avocado, shrimp scampi with zucchini noodles, and beef-stuffed portobello mushrooms.

You also have access to some supplements, if you feel you need them. (The diet is careful not to push them.)

Yes, but experts have some reservations. There are aspects of this diet that are very sound because it promotes healthy eating habitseating whole foods, healthy fats, and vegetables while avoiding processed foods, says womens health expert Jennifer Wider, M.D. But, she adds, the diet is potentially expensive to keep up with, given some of the ingredients.

For the cost of the service youre given at your own pace meal plans and access to supplements, which seems to imply there will be little support beyond this, says Scott Keatley, R.D. a nutritionist and co-owner of Keatley Medical Nutrition Therapy. Otherwise, it appears to be very similar to a Mediterranean-type diet.

Ultimately, this diet is a combination of other popular diets without any scientific evidence to support its claims that it will help menopausal women with weight loss, says Keri Gans, R.D., author of The Small Change Diet.

Hormonal shifts like a drop in estrogen causes a tendency to have weight gain during the menopausal period, says Christine Greves, M.D., a board-certified OB/GYN at the Winnie Palmer Hospital for Women and Babies. As a result, she says, you need to pay attention to ones diet and activity level and adjust it to keep that trend of weight gain from occurring.

But, Dr. Greves points out, there arent any good studies on the Galveston diet so its hard to know if going on this diet actually does anything for you.

The Galveston diet isnt your only possibility for combating menopausal weight gain. Jessica Shepherd, M.D., an ob-gyn in Texas and founder of Sanctum Med Wellness, recommends the following:

What Ive seen work well is moving more, but not just tons more cardio, says Jessica Cording, R.D., author of The Little Book of Game-Changers. Its incorporating a combination of cardio and weight-bearing activity. Adding more fiber and protein to your diet and limiting alcohol can also help, she says.

If youre worried about menopausal weight gain, its really a good idea to talk to your doctor about whats happening with you, Dr. Greves says, and you may want to consider looping in a registered dietitian. They should be able to help offer personalized guidance.

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Mens Health, Womens Health, Self, Glamour, and more. She has a masters degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.

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What Is the Galveston Diet? Experts Break It Down - Prevention Magazine

Americans love to eat out, yet research from The Hartman Group shows how restaurant offerings often present challenges to individual eating approaches.

By Laurie Demeritt Published: October 3, 2022

Americans love to eat out, and yet recent research The Hartman Group found in our Modern Approaches to Eating report details how restaurant offerings often present challenges to individual eating approaches (notably diets) as well as decisions that relate to ordering take out and celebrating.

We found that with all the issues relating to managing a healthy weight today as voiced by consumers (45% say are trying to lose weight), many believe that unchecked indulgence in treats, high-calorie beverages, and restaurant food is most often the culprit when they feel their diet has worsened. In fact, 3 in 10 consumers say their diets have gotten worse since prior to COVID-19 because they eat out more often.

While eating out more often has certainly benefited a restaurant industry struggling to work its way out of pandemic and economic-driven headwinds, our report finds that use of restaurants typically a site of more leniency and indulgence when it comes to health and wellness influence 35% of dieters to say they often do not adhere to their diets when dining out, followed by 22% who say the same when ordering take-out or delivery.

Much of the departure from normal eating behavior rests on the fact that restaurant occasions are often viewed as special instances where consumers feel like they can or should cheat or indulge. This often places foodservice-sourced occasions outside of the normal constraints of a consumers particular eating approach. As such, restaurants can also be viewed as a site of temptation that consumers may try to avoid when sticking to their specific diet or when a specific eating approach is a priority.

The research finds that for consumers pursuing specific diets and eating approaches across diets, dining out is a top situation when eating rules are set aside, though the specific challenges with dining out differ by diet. For diets that rely on the inclusion or exclusion of specific types of food (e.g., low carb, whole foods, free-from, vegan or vegetarian), the right options may simply not be available on the menu. For example, among consumers who say they followed a low-carb diet in the past year, 27% say a major challenge to their diet is restaurants often not offering the right food.

When consumers choose to pursue a specific diet or eating approach, their own willpower is just one of many factors they must contend with. Some of the most complex and intractable challenges that consumers face are related to the social dynamics that pervade their lives at every level, from intimate family interactions to experiencing the effects of broad cultural trends at a restaurant. Foodservice operators looking to win over the trust and loyalty of consumers must tread the fine line between providing options that facilitate adherence to chosen diets and eating approaches without perpetuating a culture of dieting that makes consumers feel as though every food and beverage choice will make or break their health or ability to reach or maintain a desired weight.

While celebrating and indulging while eating out often create conflict for consumers trying to follow specific eating approaches, restaurants have made some progress in terms of assisting: Menus tend to reflect cultural and dietary trends, meaning that as a particular eating approach, diet or dietary restriction becomes more well known or widespread, more options tend to show up in foodservice. This can provide appropriate options for consumers who adhere to such eating approaches and can even help them to explore new dishes or cuisines that fit their unique needs.

Consumer strategies for aligning their diet or eating approach with their lifestyle can serve as inspiration to companies looking to better understand how food and beverage choices are made and what types of options can meet specific consumer needs.

Looking forward, in terms of how a diverse landscape of headwinds experienced by consumers impact eating out, food shopping and food procurement in general, our newest study, Food Sourcing in America 2022 builds on over 20 years of Hartman Group shopper and eating occasion research to provide insights into how consumer sentiments and behaviors will impact the food and beverage marketplace both today and in the future.

Read more from SmartBrief:

As CEO of The Hartman Group, Demeritt drives the vision, strategy, operations and results-oriented culture for the companys associates as The Hartman Group furthers its offerings of tactical thinking, consumer and market intelligence, cultural competency and innovative intellectual capital to a global marketplace.

________________________________________________If you liked this article, sign up for SmartBriefs free email newsletterfrom the National Restaurant Association. Its among SmartBriefs more than 250 industry-focused newsletters.

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Consumer vs. restaurant: Hartman research on the challenges of eating out - Smartbrief

Early Jurassic ichthyosaur juveniles show predatory specialisations, scientists at the University of Bristol have revealed.

Their findings, published today in Journal of Anatomy, suggest that physical differences in their snouts show they evolved to have different diets and were not competing for the same resource.

Ichthyosaurs, the classic sea dragons, were dolphin-shaped marine predators that fed on fish and squid-like swimming shellfish. The ichthyosaurs of the Lower Jurassic, some 185 million years ago, are renowned because the first specimens were found over 200 years ago at Lyme Regis in southern England, by the celebrated fossil collector and palaeontologist Mary Anning. Some of her specimens have long, slender snouts and others have short, broad snouts.

Functional studies need excellent three-dimensional specimens, said Matt Williams of Bath Royal Literary and Scientific Institution, and the Lower Jurassic ichthyosaur fossils from Strawberry Bank in Ilminster are just that. Mary Annings fossils are amazing, but they are mostly squashed flat.

Our idea was to CT scan the specimens, said Dr Ben Moon, of Bristols School of Earth Sciences and a supervisor of the study. The scans allow us to make a detailed, 3D model of the skull in the computer, and it can then be tested for the likely forces experienced during biting.

After we had the models, we could stress test them, said supervisor Andre Rowe. We tested and confirmed the hypothesis that the slender-snouted ichthyosaur had a quick but weak bite, and the broad-snouted ichthyosaur had a slow but powerful bite.

Confirming the supposition was important, added author Professor Michael Benton. Its important we apply rigorous scientific approaches such as these engineering analyses. The two species of ichthyosaur presumably chased fast-moving prey (the fast biter) and slower, tough-shelled prey (the slow, powerful biter).

Sarah Jamison-Todd, who completed the work as part of her MSc in Palaeobiology said: I learned about CT scanning, model construction, and biomechanical testing using standard engineering software that is used to test how buildings and large structures bend.

Prof Benton concluded: Modern predators like sharks and killer whales tend to eat anything they can, so it is exciting to be able to show that in the Jurassic there were definite specialisations. The work can be extended to explore other marine reptiles such as plesiosaurs and crocodiles, so we get a detailed picture of these amazing and alien worlds of the Jurassic oceans.

Paper:

Dietary niche partitioning in Early Jurassic ichthyosaurs from Strawberry Bank by Sarah K. Jamison-Todd, Benjamin C. Moon, Andre J. Rowe, Matt Williams, and Michael J. Benton inJournal of Anatomy.

The rest is here:
October: Ichthyosaurs diet | News and features - University of Bristol

Testosterone is essential for your reproductive and general health. Certain foods and lifestyle changes may encourage your body to produce more of this hormone.As you age, your bodys testosterone production naturally decreases, according to 2022 research. Some medications and health conditions can also cause low levels of testosterone.

Low testosterone, also known as hypogonadism, can affect your bone health, sex drive, and mood.

Regardless of what causes the decrease, it is important to work with a medical professional to return your levels to a healthy range for you. In some cases, you may need testosterone replacement therapy, but you can also try to increase this hormone naturally.

Keep reading to learn which foods to eat and which to avoid to increase your bodys testosterone production.

Research suggests that honey enhances serum testosterone levels in males. Serum testosterone refers to testosterone found in the blood.

In a peer review of studies from 2019, researchers found that honey may enhance the bodys luteinizing hormone production. The luteinizing hormone stimulates testosterone production.

Other factors, like honeys antioxidant properties, may enhance the performance of Leydig cells. These cells are responsible for testosterone production.

Consuming eggs may increase your testosterone levels, but make sure you consume the yolk. The yolk of one medium egg contains about 225 milligrams (mg) of cholesterol. Your body uses cholesterol to make testosterone.

One 2021 study examined the effect of consuming just egg whites versus whole eggs. In the study, the group who consumed whole eggs experienced an increase in testosterone levels.

A 2021 study indicates that diets low in beans and legumes may have links to low testosterone levels.

Researchers in 2020 also linked low zinc levels to hypogonadism in males. Separately, researchers in 2018 linked low protein intake to hypogonadism in a study on rats.

Beans and legumes are high in protein and zinc.

In fact, 100 grams (g) of dried black beans contain 24.4 g of protein and 3.37 mg of zinc. For reference, the National Institutes of Health (NIH) recommends 11 mg of zinc for males and 8 mg for females daily.

The amount of protein you need varies based on your activity level and body weight, per 2016 research.

Research suggests that magnesium increases free and total testosterone values in males. Free testosterone refers to testosterone that, unlike most of your testosterone, is not bound to a protein in your blood.

One particular 2014 study demonstrated an increase in magnesium consumption leads to an increase in testosterone in men. The increase occurred in both athletes and people who live a sedentary lifestyle.

Dark leafy greens and vegetables contain high magnesium levels. In fact, 100 g of spinach contains 93 mg of magnesium.

The NIH recommends 400420 mg of magnesium daily for males and 310320 mg for females.

Avocados are another good source of magnesium. The U.S. Department of Agriculture reports that 100 grams of avocado contain 29 mg of magnesium.

There is also another reason why avocados may increase testosterone. A 2015 research review states that this fruit contains boron, a chemical element linked with increased testosterone.

Increased boron intake may relate to higher levels and better use of testosterone in the body, according to the same review.

However, a 2018 study suggests that supplementing with boron supplementation is likely ineffective for increasing testosterone levels specifically for athletic performance purposes.

One 2020 study found a correlation between fish oil supplementation and higher free testosterone in males. Other research from 2020 also suggests a positive relationship between DHA-enriched fish oil and increased testosterone in males.

You do not need to take a supplement to get fish oil into your diet. Fatty fish contain high levels of fish oil.

Types of fatty fish include:

A 2018 study by researchers at Taipei Medical University suggests that following a diet high in Western-style foods may decrease serum testosterone levels. These Western-style foods include bread, pastries, dairy products, and desserts.

The study participants who ate diets high in these foods and ate out often had lower serum testosterone levels.These diets were also low in homemade meals and leafy greens.

Learn more about low testosterone levels.

Exercising is good for your overall health, including your hormone health, 2020 research suggests. Avoiding testosterone-affecting behaviors can also help increase levels naturally.

One peer review of studies in 2016 examined the effects of smoking cigarettes and testosterone levels. The results suggest that smoking cigarettes may actually increase testosterone levels in males. This is because nicotine prevents your body from disposing of testosterone.

Yet other researchers in an older 2007 study noted that this correlation might mask borderline hypogonadism.

Read our tips for quitting smoking.

BPA exposure can also decrease testosterone in males, a 2019 research review suggests. Avoiding plastics with this chemical may help with low levels.

Learn more about BPA plastics.

Fish oil, zinc, and magnesium supplements may increase testosterone. You should always consult with your doctor before starting a new supplement. Additionally, taking certain testosterone-boosting supplements may pose a health risk, according to a 2018 case report.

The Food and Drug Administration (FDA) does not extensively regulate dietary supplements. Contact your doctor before starting use.

Here are some frequently asked questions about testosterone.

How can I raise my testosterone levels fast?

Eating a nutrient-rich diet, exercising, and avoiding activities that lower your testosterone levels may help raise your testosterone levels quickly.

Hormone replacement therapy may be the fastest option for aging males experiencing symptoms of low testosterone, per 2021 research.

Does milk increase testosterone?

There is conflicting information on whether milk increases testosterone. Researchers at the National Taipei University of Nursing and Health Sciences hypothesized in 2021 that low fat dairy products may have a positive effect on male fertility, whereas full fat dairy products may have a negative effect.

Yet they note that more research is necessary to draw a conclusion.

Nutrient- and antioxidant-rich foods may boost your bodys ability to produce testosterone. Eating a diet high in fatty fish, avocados, and leafy greens can have a positive effect on your overall health.

Other natural methods for increasing your testosterone include exercising. While some supplements may improve your testosterone levels, you should talk with your doctor before taking any of these.

Go here to read the rest:
Foods That Boost Testosterone: 7 Options and How They Work - Healthgrades

It seems like everybody is experimenting with elimination diets these days. From gluten-free to no-carb options, the dairy-free diet is another eating pattern where it can be difficult to separate fact from fad.

Yet scientific evidence suggests dairy can cause adverse health effects like inflammation especially if you have a sensitivity or intolerance. Not to mention, its been linked to acne and digestive issues too.

So is going dairy-free just another flash in the pan or a genuine development in the field of nutrition? Well cover everything you need to know about following a dairy-free diet, from potential benefits to deficiencies you may need to consider.Our guide to the best milk alternative also weighs up your options if you are doing dairy-free.

However, it is still important to consult a healthcare professional about specific dietary choices for you, especially if you are thinking of eliminating an entire food group from your diet.

Simply put, a dairy-free diet is one in which you dont consume dairy products of any kind, from any animal not just cows. This means no milk, cheese, cream, and no dairy ingredients in any of the food you consume. People who follow a dairy-free diet can usually still eat eggs, unless another principle of their diet or lifestyle warrants otherwise.

Brooke Jacob, a registered dietitian and program manager with ChristianaCare (opens in new tab), says that there may be some benefits to going dairy free, but these depend on what dairy products you consume. You increase your risk of heart disease if you consume high-fat dairy products, such as whole fat cheeses, yogurts, ice-cream, butter and cream, due to their saturated fat content.

Low-fat dairy products are a good source of vitamin D and calcium, she says. Certainly, for people who do not tolerate dairy products, avoiding dairy would be ideal.

Brooke Jacob is a registered dietitian at ChristianaCare. She holds a Bachelor of Science in Applied Nutrition from the University of Delaware and a Master's in Health Promotion.

In addition to improved gut health and decreased risk of heart disease, cutting cows milk from your diet may also help to clear up acne, according to the American Academy of Dermatology Association (opens in new tab). Cutting dairy has also been shown to improve digestion and reduce inflammation in some people. This is because dairy contains a naturally-occuring sugar called lactose which requires an enzyme called lactase to break down. People with lactose intolerance dont produce enough of this enzyme to break lactose down, which is what causes bloating and indigestion.

However, when it comes to the question of inflammation there are mixed opinions. Jacob says: It has not been proven that dairy products contribute to inflammation. However, you may be at greater risk for heart disease if you consume a diet that includes higher-fat dairy products, due to the increased intake of saturated fats.

While there is speculation that a dairy-free diet is helpful for people with polycystic ovary syndrome or rheumatoid arthritis, more consistent research is needed before making that claim. People who feel that dairy may be a cause of their inflammation or poor health should consider conducting an elimination diet and, over a period, remove dairy products. They can subsequently and slowly reintroduce low fat, heart healthy dairy products to see if their symptoms resurface after eliminating dairy foods.

While there are legitimate reasons for cutting things out, its important to make sure youre getting enough nutrients if you decide to eliminate an entire food group from your diet.

When following a dairy-free diet, you should look for additional calcium sources to meet your daily calcium needs, says Jacob. Dairy products also provide high-quality protein. Many non-dairy milk alternatives, depending on the source, contain added sugar and little protein. Buying the unsweetened version is recommended. Furthermore, vegan cheese is often made with coconut oil, which increases the saturated fat content when compared to a reduced fat dairy cheese. It is important to read the nutrition facts labels to ensure your non-dairy alternatives are the best choice for you and your health.

One risk that comes with restricting calcium intake is osteoporosis. However, if you can make sure youre getting enough protein and calcium from non-dairy alternatives, such as greeny leafy vegetables and sardines, you can likely avoid health risks associated with the diet, as is true with most elimination diets. However, its always important to discuss changes like this with a dietitian or nutritionist if youre unsure.

There are people for whom a dairy-free diet would be the most beneficial. Specifically, those with food allergies, intolerances, and sensitivities should most likely look into some kind of elimination diet.

A dairy-free diet or even a lactose-free diet is recommended to those with food allergies or intolerances who might experience bloating, abdominal pain or other gastrointestinal issues that come from dairy products, says Jacob.

Dairy and lactose tend to be a subset of foods with a high rate of sensitivity and intolerance. According to The Lancet Gastroenterology and Hepatology (opens in new tab) journal, experts estimate that 68% of the worlds population has some form of lactose malabsorption. Given this, it makes sense that dairy-free diets have a positive impact on so many people. While dairy-free diets may not be necessary for those who dont have any food sensitivity it is one of the most common sensitivities.

If youre going dairy free, you may be at a loss as to exactly what you can eat. While this depends on other factors within your diet as well as your reason for going dairy free you can rely on cutting out milk, cream, yogurt and cheese. However, there are plenty of dairy-free alternatives that you can seek out.

You can choose protein-rich options that are non-dairy, such as soy milk or pea protein milk. Most non-dairy products are typically fortified with calcium, vitamin D and other nutrients that you will find in dairy milk, says Jacob.

While not free from dairy, there are lactose-free products that would suffice if youre just working with a food sensitivity or intolerance. In terms of meals, foods like grains, fruits, vegetables, meat, nuts, seeds and eggs are all fair game. It might take some initial adjustment but once you find foods that work for you, and replacements you enjoy, it should be much smoother sailing.

While going dairy free might not be the best choice for everyone, there are people for whom it could bring a great benefit. Of course, you should always make sure you speak with your doctor or a dietitian to formulate the best plan for you.

This article is for informational purposes only and is not meant to offer medical advice.

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Dairy-free diet: Pros, cons and how it works - Livescience.com

A registered nurse explains how peanut butter and diabetes can coexist in a healthy meal plan. In fact, the salty snack may even help you control your blood sugar.

Rich and creamy with the right amount of salty sweetness, peanut butter is a staple for a reason. It adds a punch of protein to quick snacks and keeps you full until dinnertime.

Its also a high-calorie food, so it can be confusing for people with diabetes. Here are a few tips to keep in mind before scooping up a spoonful of healthy peanut butter.

Yes, in moderation. Natural peanut butter is considered safe for people with diabetes. Its best to avoid the low-fat varieties of peanut butter. They sound healthybut most brands simply add more sugar to make up for less fat. This can spike blood sugar levels and leads to more daily carbohydrates.

Studies have shown that when people with type 2 diabetes follow a low-carb diet, they can reap health benefits from adding peanuts to their diets. By replacing certain foods with peanuts or natural peanut butter, its possible to lose weight, improve blood sugar control and regulate the amount of fat in the blood (also known as blood lipid level).

Peanut butter also helps control blood sugar in those who dont have diabetes. In fact, eating peanut butter may even lower the risk of developing type 2 diabetes. Peanut butter is rich in unsaturated fats that help the body regulate insulin and blood sugar levels. Peanuts are also rich in magnesium. Research shows that diets rich in magnesium can be protective against diabetes.

Not a fan of peanut butter? You can reap many of the same benefits with almond butter.

Peanut butter can get a bad rap for being high in calories. A two-tablespoon serving of peanut butter contains about 188 calories, 7.7 grams of protein, 6.9 grams of carbohydrates and 2.4 grams of saturated fat. When enjoyed in moderation, peanut butter can be a healthy part of your diabetes-friendly meal plan.

No, natural peanut butter will not raise blood sugar. In fact, it could stabilize your numbers.

A 2018 study found that eating two tablespoons of peanut butter with white bread and apple juice led to a significantly lower blood glucose spike when compared with white bread and juice alone. The protein and healthy fats in peanut butter help our bodies avoid a blood sugar spike (and eventual crash).

Adding peanut butter to your breakfast routine may aid in blood sugar control throughout the day. A 2012 study found that when women with obesity ate peanuts or peanut butter in the morning, they were more likely to be able to manage their blood sugar levels throughout the day.

Peanut butter is a high-calorie food, so its important to enjoy in moderation. Try replacing some refined carbs or processed meats with peanut butter. This will help avoid adding too many calories to your healthy eating plan.

When choosing peanut butter at the store, opt for a natural variety with as few ingredients as possible. Avoid any brands that add sugar or other sweeteners. Ditch any low-fat varieties because they are typically loaded with sugar. Some brands use partially hydrogenated oils in their peanut butter. These oils have been linked to heart disease, so skip those as well.

To choose the best peanut butter for you and your health, start by reading the ingredient list. Crazy Richards 100% Peanuts Peanut Butter has one ingredient: peanuts! Learn more about how to shop for healthy peanut butter.

You can eat peanut butter with all kinds of healthy diabetes snacks. Here are a few of our favorite ideas:

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Peanut Butter and Diabetes: Can They Work Together? - Taste of Home

ALPINE The 2022-2023 academic year marks the 15-year anniversary for Borderlands Research Institute, which was launched at Sul Ross State University in the fall of 2007, a press release detailed.

Since then, the organization has been a key player in collaborative wildlife research in the Trans-Pecos while offering meaningful graduate projects for students enrolled in the Natural Resource Management program at Sul Ross.

The mission of the Borderlands Research Institute is to conserve the natural resources of the Chihuahuan Desert Borderlands through research, education, and outreach.

A major component of that mission entails supporting graduate students as they work on various wildlife and habitat projects. Wildlife studies cover many species, including desert bighorn sheep, mule deer, pronghorn, kit foxes, black bears, mountain lions, grassland birds, hummingbirds, small mammals and more. Research also includes the study of wildlife habitat, livestock, and rangeland relationships.

The goal of these projects is to learn more about the wildlife in the Big Bend region, including about their diets, factors influencing their survival, the boundaries of their range, habitat selection, and inter-species overlap.

Fifteen years ago, there werent any organizations dedicated to this kind of work in the Trans-Pecos.

Dr. Louis A. Harveson, who is the Dan Allen Hughes, Jr., Endowed Director and founder of BRI, as well as the newly appointed Associate Provost of Research and Development at Sul Ross, recalls seeing an opportunity for this type of institute at the university when he was a new hire almost 25 years ago.

Harveson first arrived to teach in the Natural Resource Management program at Sul Ross as a young PhD graduate of the Caesar Kleberg Wildlife Research Institute based in South Texas.

Of all places in the state, the Trans-Pecos, with its intense variety of wildlife and vast landscapes, makes for the most compelling outdoor research laboratory, Harveson stated in the press release. I was inspired by the Caesar Kleberg Wildlife Research Institute model and began thinking about what the possibilities might be for a similar organization in West Texas.

Sul Ross State University is surrounded by significant state managed lands, including Elephant Mountain and Black Gap wildlife management areas and Big Bend Ranch State ParkTexass largest state-managed park, plus Big Bend National Park along the border. But most importantly, ranchers have been actively managing large tracts of ranchlands for livestock production and hunting for many generations. There was clearly a need for science-based wildlife and land management research dedicated to this region.

All the ingredients were here to build a successful wildlife research organization, Harveson stated in the press release.

With the support of the administration at Sul Ross State University, the Borderlands Research Institute was born. It was a natural expansion of long-lasting partnerships between private landowners, the Natural Resource Management program at Sul Ross, and cooperating state, federal, and non-governmental organizations that were already in place.

Since then, those relationships have blossomed.

Chairman of the BRI advisory board Dan Allen Hughes, Jr., has been involved since day one. What attracted him to the organization was its ability to address important wildlife issues at the landowner level. Other parts of Texas had resources available to landowners regarding wildlife and habitat management, and there was a need for that in West Texas.

Hughes grew up as an active hunter and outdoorsman all over Texas, and has held leadership positions in a variety of organizations, including as Chairman of the Texas Parks and Wildlife Commission.

His family stewards a ranch in West Texas in Culberson County, and while developing a management program for the wildlife there, he wondered what the home range was for mule deer bucks. No one in West Texas had a clear answer.

Enter the Borderlands Research Institute. BRI researchers conducted one of the most comprehensive studies on mule deer using the latest technology in tracking collars to follow the animals for five years. The results showed a much larger home range than was expected, approximately 15,000 acres on average for adult males. Some bucks would roam for as many as 20 to 30 miles before returning to their home base.

It all comes back to BRI doing studies that have never been done in the Trans-Pecos, Hughes stated in the press release.

The record of sound, peer-reviewed research established by BRI, as well as the organizations successful growth trajectory, prompted Sul Ross State University to appoint Harveson as Associate Provost of Research and Development, a campus-wide position. The position promotes, facilitates, and supports research, education, scholarly work, creative services, outreach activities and external funding relevant to the research centers and institutes at Sul Ross.

Dr. J. Carlos Hernandez, SRSU Interim President, praised the work of BRI, saying, The BRI encompasses so much of what makes Sul Ross State University unique. Their research has an impact outside of West Texas, from the environment to the economy and beyond. The recent appointment of BRIs director, Dr. Louis Harveson, to Associate Provost of Research and Development, is indicative of the value we see in the institutes work.

BRI staff has grown from a couple of professors in the beginning, to now include a handful of post-doc researchers, four endowed positions, support staff, and a communications team. Collectively, they produce multiple research papers, newsletters, scientific publications and reports each year.

Our whole purpose is to share data with landowners and land managers about how wildlife and landscapes are most effectively conserved and managed, Harveson stated in the press release.

The transparency with which the organization operates and its emphasis on outreach has helped BRI gain its reputation.

A lot of people know BRI; its very well respected. Biologists, ranchers, conservationists recognize the good work BRI has done with Trans-Pecos wildlife, and they appreciate the value of science-based research to guide management decisions, Hughes stated in the press release.

BRI has grown to support 20-25 research projects annually and has graduated 100 masters degree candidates so far. Of those, many have found employment with state and federal resource agencies, ranches, and as private consultants. Conservatively, these graduates now influence management decisions on over 31 million acres in Texas.

To celebrate its 15-year anniversary, the Borderlands Research Institute will be sharing spotlights on its top achievements and research projects over the next academic calendar year. The celebration will culminate with a museum exhibit of research photos and memorabilia at the Museum of the Big Bend on the Alpine campus of Sul Ross State University in the summer of 2023, with details to be announced. Follow Borderlands Research Institute on social media for more anniversary highlights.

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BRI celebrates 15 years of conservation research in the Trans-Pecos - Odessa American

Data shows that poor diets are responsible for around 26% of global preventable mortality. Existing evidence suggests that different foods and nutrients have synergistic and complementary effects when consumed together.

While what makes up an optimal dietary pattern is largely well-established and validated, how common it is globally consumed remains unclear.

Previous studies have been limited to small subsets of countries and typically did not include those under 25 years old.

Studies investigating various countries dietary patterns across a wider age range could improve dietary guidelines and recommendations.

Recently, researchers analyzed global, regional, and national dietary patterns and trends among adults and children from 185 counties.

They found that between 1990 and 2018, diets became slightly healthier, although the extent of this varied by country.

In general, healthy diets have become more affordable as countries have become richer, Dr. Boyd Swinburn, Professor of Epidemiology and Biostatistics at the University of Aukland, not involved in the study, told Medical News Today.

Also, the globalization of food means that the variety of whole foods has increased, which is good. But the countervailing forces of ultra-processed foods taking over from whole foods and the widening wealth inequalities are creating unhealthier diets, Dr. Swinburn added.

The study appears in Nature Food.

The researchers collated data from nationally and subnationally-representative surveys on individual-level dietary intake alongside biomarker surveys.

Altogether, they compiled data from 1,248 dietary surveys from 188 countries. Among the surveys, 73.9% included data on children ages 0- 19 and 64.5% from adults ages 20 or over.

The researchers obtained data on individual-level dietary intake of up to 53 foods, beverages, and nutrients alongside demographic data, including age, sex, education, and urban or rural residence.

The researchers used the Alternative Healthy Eating Index (AHEI) to define a healthy diet. Victoria Miller, Ph.D., a research fellow at the PHRI Population Health Research Institute and Visiting Scientist at Tufts University, one of the studys authors, told MNT:

The AHEI recommends that individuals consume lots of fruit, vegetables, whole grains, nuts and legumes, polyunsaturated fats, and omega-3 fats, and limited quantities of red and processed meat, sugar-sweetened beverages, and sodium.

In the end, the researchers organized diets on a scale of 0 to 100- with 0 being a poor diet, and 100 being an optimal diet.

They found that between 1990 and 2018, the global AHEI score increased modestly by 1.5 points- from 38.8 in 1990 to 40.3.

They also found that in 2018 only ten countries representing less than 1% of the worlds population had dietary scores of 50 or above. These included Vietnam, Iran, Indonesia, and India, with average scores of 54.5.

Meanwhile, the lowest scoring countries included Brazil, Mexico, the United States, and Egypt, with scores ranging between 27.1- 33.5.

The researchers noted that the mean AHEI scores in 2018 for children and adults were similar: ranging between 38.2 and 42. However, in most regions, those ages 5 and under and 75 and over tended to have the highest AHEI scores.

They further wrote that globally, children tended to consume less fruit, non-starchy vegetables, and seafood omega-3 than adults. However, they also consumed more sodium and polyunsaturated fats than adults.

The researchers further noted that higher education attainment was linked to a higher AHEI score in most regions apart from the Middle East, North Africa, and Sub-Saharan Africa, where they observed no differences.

When asked how these findings could improve dietary choices around the world, Dr. Miller said:

Our findings are useful for informing the design and implementation of future research and national policies to improve dietary quality. Although South Asia and Sub-Saharan Africa had the highest dietary quality in 2018, consumption of fruit, vegetables, legumes/nuts, seafood omega-3 fat, and polyunsaturated fats were far from optimal in these regions. Policies to increase the intakes of produce, seafood, and plant oils will have the largest impact on dietary quality in these countries.

In Asia and Latin America and the Caribbean, we found that red/processed meat and sodium increased over time, and policies focused on lowering the intake of these foods and nutrients will greatly improve dietary quality, she added.

Low consumption of unhealthy foods and nutrients, such as sugar-sweetened beverages, red/processed meat, and sodium, led to higher dietary quality in many countries, including Vietnam. In the USA, a dual focus on increasing healthful foods (fruits, vegetables, plant oils) and lowering unhealthy foods (sugar-sweetened beverages, sodium) is needed to improve dietary quality, she noted.

Dr. Marco Springmann, Senior Researcher on Environment and Health at the University of Oxford, not involved in this study, also told MNT:

The study also highlights that there has been little progress in improving diets worldwide. This should come as a wake-up call to policymakers who routinely brush off the need for progressive food policies as interfering too much in the market.

Without clear policy measures that would empower citizens to make healthy and sustainable dietary choices, we risk having another decade without progress on improving diets and the health and environmental impacts associated with them, he added.

The researchers concluded that their findings highlight the need for specific national and subnational policies to improve nutrition.

When asked about limitations to the study, Dr. Swinburn said: Data on diets is notoriously challenging. There is always massive under-reporting- about 20% of calories under optimal conditions of data collection are never recorded.

Nevertheless, by taking a zoomed-out approach like this, you start to see patterns which can tell you very useful things about the underlying changes over time and differences between populations, he added.

Dr. Rob M. van Dam, Professor of Exercise and Nutrition Sciences at the Milken Institute School of Public Health, George Washington University, also told MNT: The limitation of these findings is that the survey instruments and accuracy of the data varied across countries.

Also, the dietary quality indices used in the study were developed in high-income countries to prevent chronic diseases but may be less suitable for low-income countries where nutrient deficiencies are common, he added.

Salim Yusuf MD, D. Phil, Distinguished Professor of Physiology and Pharmacology at McMaster University, not involved in the study, agreed that guidelines based on data may not apply to most other regions of the world. He noted that undernutrition is a challenge for many, alongside getting an adequate variety of food. He added that cultural habits, taste, and cost also influence what people eat.

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Diets worldwide only slightly healthier than 30 years ago - Medical News Today

These days, you cant get into a conversation about nutrition and wellness without someone mentioning diet culture. Its all over social media, in both anti-diet spaces and more general wellness ones. Celebrities are calling it out. Its mentioned in academic research. Even the young teenagers I work with in my nutrition practice use the term. They talk about how their parents dont keep certain foods in the house, their friend is trying to lose weight, or their coach told them to avoid sugar, because, you know, diet culture.

But just because a term is ubiquitous doesnt mean that its universally understood. While many people think diet culture is just about, well, diets, its actually far more complex and far-reaching. Diet culture is an entire belief system that associates food with morality and thinness with goodness, and its rooted in the (very colonial) belief that every individual has full control and responsibility over their health.

Whats worse, diet culture is so ingrained, especially in Western society, that we often dont even recognize it. Thats why SELF asked experts to address some of the most common questions and misconceptions about the term to give you a better understanding of what diet culture really means and why its so problematic.

Although theres no official definition of diet culture, Christy Harrison, MPH, RD, author of Anti-Diet, published a great one on her blog in 2018. Harrison defines diet culture as a belief system that worships thinness and equates it to health and moral virtue, promotes weight loss and maintaining a low weight as a way to elevate social status, and demonizes certain foods and eating styles while elevating others. Diet culture also oppresses people who dont match up with its supposed picture of health, which disproportionately harms women, femmes, trans folks, people in larger bodies, people of color, and people with disabilities, Harrison writes.

Were all surroundedand influencedby diet culture, all the time. Theres this idea that diet culture only affects people who choose to diet, but thats not true, Sabrina Strings, PhD, a sociology professor at the University of California, Irvine, who studies diet culture and fatphobia, tells SELF. Diet culture is the culture were all steeped in; its the belief that we can control our bodies based on what and how much we eat, and it places a moral judgment on food and bodies. In other words, it makes us believe, consciously or not, that certain foods and (thin, usually white) bodies are good, while other foods and (fat, often Black or non-white) bodies are bad.

In the late 18th and early 19th centuries, American protestants started to publicly equate deprivation with health, and health with morality. The most famous example is probably clergyman Sylvester Graham (namesake of the graham cracker, which was originally much less delicious than it is now), who promoted a bland vegetarian diet of bread, whole grains, fruits, and vegetables as a way to quell sexual urges, improve health, and ensure moral virtue.

Theres also plenty of racism and anti-Blackness baked into this colonial idea that thinness and food restriction equal goodness. In her book Fearing the Black Body: The Racial Origins of Fat Phobia, Dr. Strings talks about how white colonial thought used body size as a way to argue that Black people were inferior. During the height of slavery in the 18th century, there were prominent Europeans who believed that being thin and controlling what they ate made them morally superior, Dr. Strings says. And thus, African people were inherently viewed as inferior, because they tended to have larger bodies, which was equated to being lazy.

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What Does Diet Culture Mean and Why Is It Harmful? - Self

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