Yogurt and Blood Pressure

 

An apple a day may keep the doctor away, but a yogurt a day may be the key to reducing your blood pressure. Researchers from the United States and Australia found that adding a serving of yogurt to a hypertension patient’s daily diet lowers their blood pressure by an average of 7 points compared with those who rarely or never ate yogurt. The study of more than 900 adults measured each person’s yogurt eating habits through a food frequency questionnaire, so it is not as solid as a clinical study. But the results were consistent and significant.

Yogurt is a food that is high in calcium, magnesium and potassium, all nutrients which are known to help regulate blood pressure. The live bacteria in an active yogurt culture also produce a protein that has blood pressure lowering effects.

If you want to give this a try, keep in mind that not all yogurt is created equal. Not all contain live cultures and many are loaded with added sugar, artificial sweeteners and additives. So read the label before you buy it.

Does When You Sleep Matter?

Everyone knows that good, restful sleep is an important part of living a healthy lifestyle. If we are consistently getting less than 7 hours of sleep it can can eventually lead to health consequences that affect our entire body. These effects include thinking, concentration and memory, immune system strength, high blood pressure and increased risk of diabetes and heart disease. But what about when you get your sleep? Does that make any difference?

A 2021 study of over 88,000 adults suggests that it does.

Researchers followed study participants for almost 6 years and found that those regularly going to bed after midnight had a 25% higher risk of heart attack, heart failure or stroke than those who crept between the sheets earlier. Going to sleep between 10:00 and 11:00 pm is associated with a lower risk of developing heart disease compared to earlier or later bedtimes.

Note that this sort of study does not prove that later bedtimes cause heart problems. But those who were up later had more heart related problems such as high blood pressure, obesity and pre-diabetes. Researchers adjusted for age, gender, sleep duration, sleep irregularity (defined as varied times of going to sleep and waking up), self-reported chronotype (early bird or night owl), smoking status, body mass index, diabetes, blood pressure, blood cholesterol and socioeconomic status.

I would not lose any sleep (sorry...) over going to bed at 11pm instead of 10pm. But do make sure you are getting enough.

GMO or No GMO?

 

According to the FDA and the National Academy of Sciences, genetically modified organisms (GMO) are safe to eat and there have been no reported cases of an illness attributed to eating them. Still, many people prefer to avoid GMO foods as much as possible and there are now Federally mandated disclosure requirements. Unfortunately, as is usual with such rules, they are full of loopholes and (intentionally?) confusing.

If a food contains DNA from a modified organism it is required to disclose that. But while this can be disclosed on the package by displaying a "Bioengineered" statement or symbol, it doesn't have to be. The regulations allow companies to disclose this on their web sites if they prefer. Instead of clearly stating that the food is GMO, they can instead provide a web address or phone number for you to use to ask them. So not seeing the "Bioengineered" label does not mean the food is non-GMO.

Then there is "derived from". If one or more of a food's ingredients comes from a GMO plant but the food itself contains no DNA from the plant, the packaging may (it is not required) carry a label saying the food is "derived from" GMO ingredients. Confused? You're supposed to be. "Derived from" typically means that the ingredients are made from a GMO plant that has been so highly processed that none of the plant's DNA remains. These kinds of foods are typically oils, sugars, syrups and such.

And there is a loophole for meat big enough to herd a cow through. Foods that list meat, poultry or eggs as their first (main) ingredient are exempt from the disclosure rules entirely.

There is one bit of good news in all this. If a food is labeled as being "organic" it can not have any GMO ingredients. Other than that, the labeling is mostly misleading and you are on your own. Also, remember that words such as "natural" and "healthy" are meaningless on a food package.

Reducing Your Risk of AMD

 

Age-related Macular Degeneration (AMD) is the leading cause of vision loss in people over the age of 50. It is more common than glaucoma and cataracts combined. Once you have it, there is no cure.

The macula is the central part of the retina. The light sensitive cells of the macula are responsible for your central vision, what you see straight in front of you. When is degenerates, you begin to lose that central vision. AMD does not affect your peripheral vision so it does not cause complete blindness. But you need your central vision to read, drive, see ahead of you or work with your hands, so it is a severe handicap.

While there is no cure, there are steps you can take to reduce your risk of developing the condition. The two biggest risk factors for AMD are age and genetics, and there is nothing you can do about those. But here are some things that you can control that will reduce your risk.

Smoking. Stop already. Just stop. How many times do you have to be told? If you smoke you are five times more likely to develop AMD than if you do not smoke.

Weight. Again. Get rid of the extra pounds. Stop making excuses and just do it. If I can, you can. Being obese doubles your risk of AMD.

Wear sunglasses. Blocking UV rays can reduce your risk, especially if you have blue eyes. Bonus: sunglasses also reduce your risk of developing cataracts.

Diet. Eat a diet rich in antioxidants. That means leafy greens and colorful vegetables and fruits. You should be doing this anyway.

Supplements. Two studies conducted by the National Eye Institute concluded that high doses of vitamins C and E, zinc, copper, lutein and zeaxanthin can help slow or even prevent the progression of AMD if you have it. (Remember, there is no cure.) You should be able to find this combination in the recommended doses at pharmacies or health food stores in a product called ARED2 (Age-Related Eye Disease Studies).

Perhaps the most important step you can take, especially if you are older than age 50, is to have an eye exam at least every 2 years. Early diagnosis and treatment is your best shot at slowing the progression of AMD.

Dental Health is About More than Teeth

 

It is an odd feature of western-style healthcare that medical and dental health are so firmly separated. Nature and biology recognize no such compartmentalization though. A recent study of over 64,000 patients by the University of Birmingham in the UK and published in the British Medical Journal Open found that people with a history of periodontal (gum) disease have increased risk of developing a number of other non-dental health problems.

The results of the study showed, in patients with a recorded history of periodontal disease at the start of the study, the increased risk of developing mental ill-health (e.g., depression, anxiety and serious mental illness) was 37%, the risk of developing an autoimmune disease was increased by 33%, the risk of developing cardiovascular disease was raised by 18%, and the risk of having a cardiometabolic disorder was increased by 7% (with the increased risk much higher for Type 2 diabetes at 26%).

Taking good care of one’s teeth, gums, and mouth can help prevent disease and infection in the head, neck, heart, lungs, and other organs. And conversely, neglecting dental hygiene can increase one’s risk of severe illnesses in these vital areas. Gum disease is considered to be the most common chronic inflammatory condition in the world. Unfortunately, gum disease is largely “silent,” meaning many do not know when they have it. 

That’s why dental checkups are so important. Don't neglect them. Our healthcare system may consider them separate issues, but your body never got the memo.

Fish Straight from the Garden

The plant-based "meat" industry is now a more than $900 million annual market, an 18% increase in sales over just the last year. According to the Plant-Based Foods Association, 79% of millenials already consume plant-based meats regularly. Granted there are many issues still to be resolved. Plant-based foods are processed foods and are not always healthier, and texture, taste and scale of production are still not ideal.

Still, plant-based seafood producers expect the same popularity for fish-less products. Plant-based tuna, salmon, caviar, scallops, squid, crab and shrimp have already entered the market. For those that already adhere to a vegetarian or vegan diet, plant-based seafood offers additional dietary choice where there were no options before. For the millions of people with seafood allergies, these products can be a welcome addition to their diets and offer nutritional benefits as well. Plant-based seafood producers boast zero-mercury, no fishy smell, no concern about micro-plastics and a feel-good way to address global overfishing concerns.

Presently there are over 80 companies worldwide that are already producing plant-based "seafood" products. But mimicking the texture and taste of seafood is far more challenging than for beef and poultry. Look for marked improvements. Investments in the sector have been steadily increasing since 2017, which saw $4 million invested in the category. In 2018, this increased to $16.7 million, 2019 saw $41 million in investments, while 2020 had more than $35 million invested in the vegan seafood market. Taste, texture and nutritional profile can be expected to improve quickly as demand begins to grow.

Chickpea "tuna" salad anyone?

 

 

Oats: Not just for Horses

 

Despite their widespread praise by nutritionists and popularity as a healthy breakfast food, oats have a humble origin. They were the last of the major cereal grains to be domesticated, around 3,000 years ago in Europe, and apparently originated as weeds that grew within cultivated fields of various other crops. Greeks and Romans considered oats to be nothing more than a diseased version of wheat. Oats were a lowly horse food for the Romans, who scoffed at the "oat-eating barbarians". The medieval English carried on the scoffing tradition, considering oats to be fit only for "horses, livestock and scots".

In fact, oats are packed with good nutrition including protein, B vitamins, zinc, folate and magnesium. They are also rich antioxidants and an excellent source of beta-glucan, a soluble fiber proven to help manage cholesterol. Oats do not contain any gluten but they are often milled in facilities that also process wheat, so read the labels.

Oats are available in three main forms. Rolled oats are separated from the bran (a thin layer that separates the husk from the tender inner "grout"), steamed and softened before being rolled flat. They have a slightly blander flavor than steel cut oats but cook faster. Steel cut oats (also called Scottish oats) are also separated from the bran and then cut up. They require a bit more cooking time than rolled oats do. Finally, there is oat bran. The bran has a nutritional value similar to the grout and will cook up much more quickly. All three are excellent and healthy foods.

If your mornings tend to be a little pressed for time, you can make oatmeal overnight in a slow cooker or even mixing it 1::1 with milk and leaving it in the refrigerator overnight. In the morning you can eat it cold or warm it up. Dress up your oats with nuts, fruit and spices (skip the sugar) and you have a breakfast that is both filling and good for you.