Research has
linked sweetened beverages — both sugar- and artificially-sweetened
beverages — with an increased risk of depression, the highest risk being
associated with diet fruit drinks and diet soda
Another study
found adolescents who had elevated levels of sodium and low levels of
potassium in their urine — two factors indicative of a diet high in junk
food and processed food — had more frequent symptoms of depression
A 2019 study
found dietary intervention can effectively treat depression in young
adults. Those who ate a Mediterranean-style diet reported a significant
reduction in depression symptoms after 21 days
A recent
meta-analysis also concluded that “Dietary interventions hold promise as
a novel intervention for reducing symptoms of depression across the
population”
As a general
guideline, eating a whole food diet can go a long way toward lowering
your inflammation level and thus your risk of depression. A cornerstone
of a healthy diet is limiting sugar of all kinds, ideally below 25 grams
a day
Foods have an immense impact on your
body and your brain, and eating whole foods as described in my nutrition
plan is a good way to simultaneously support your mental and physical
health. Avoiding sugar and artificial sweeteners is in my view, based on
the evidence, a crucial aspect of preventing and/or treating
depression.
Both contribute to chronic inflammation and can wreak
havoc with your brain function. Recent research also shows how swapping
processed junk food for a healthier diet can significantly improve
depression symptoms, which really shouldn’t come as a great surprise.
The Sugar Trap
Research1,2 published in 2014 linked sweetened beverages — both sugar- and artificially-sweetened beverages — with an increased risk of depression.
Those who drank more than four cans or glasses of soda had a 30% higher
risk of depression compared to those who did not consume sweetened
beverages of any kind.
Interestingly, fruit juices were even more hazardous. The same amount
of sweetened fruit drinks (four glasses) was associated with a 38%
higher risk of depression.
Overall, artificially sweetened so-called “diet” drinks were
associated with the highest risks of depression, compared to beverages
sweetened with sugar or high-fructose corn syrup. More specifically, compared to those who did not drink sweetened beverages:
Those who drank primarily diet soda were 31% more likely to suffer
with depression, whereas regular soda was associated with a 22%
increased risk
Those who drank primarily diet fruit drinks had a 51% higher risk
for depression, while consuming regular fruit drinks was associated with
a more modest 8% increased risk
Drinking primarily diet iced tea was associated with a 25% increased
risk for depression, whereas those who drank regular sweetened iced tea
actually had a 6% reduced risk
Similarly, recent research3 detailed in “The Link Between Fast Food and Teenage Depression”
found adolescents who had elevated levels of sodium and low levels of
potassium in their urine — two factors indicative of a diet high in junk
food and processed food — had more frequent symptoms of depression.
According to the authors,4
“Given the substantial brain development that occurs during
adolescence, individuals in this developmental period may be
particularly vulnerable to the effects of diet on the neural mechanisms
underlying emotion regulation and depression.”
Why Sugar Takes a Toll on Mental Health
There are at least four potential mechanisms through which refined sugar intake could exert a toxic effect on mental health:
Sugar (particularly fructose) and grains contribute to insulin and
leptin resistance and impaired signaling, which play a significant role
in your mental health
Sugar suppresses activity of a key growth hormone called brain
derived neurotrophic factor (BDNF), which promotes healthy brain
neurons. BDNF levels are critically low in both depression and
schizophrenia, which animal models suggest might actually be causative
Sugar consumption also triggers a cascade of chemical reactions in
your body that promote chronic inflammation. In the long term,
inflammation disrupts the normal functioning of your immune system,
which is linked to a greater risk of depression5
Sugar impairs the microbiome and its influence on the modulation of
stress response, immune function, neurotransmission and neurogenesis
In 2004, British psychiatric researcher Malcolm Peet published a provocative cross-cultural analysis6
of the relationship between diet and mental illness. His primary
finding was a strong link between high sugar consumption and the risk of
both depression and schizophrenia. According to Peet:
“A higher national dietary intake of refined sugar and dairy
products predicted a worse 2-year outcome of schizophrenia. A high
national prevalence of depression was predicted by a low dietary intake
of fish and seafood.
The dietary predictors of ... prevalence of depression are
similar to those that predict illnesses such as coronary heart disease
and diabetes, which are more common in people with mental health
problems and in which nutritional approaches are widely recommended.”
One of the key predictors of heart disease and diabetes
is in fact chronic inflammation which, as Peet mentions, is also
associated with poor mental health. Sugar is a primary driver of chronic
inflammation in your body, so consuming excessive amounts of sugar can
truly set off an avalanche of negative health events — both mental and
physical.
Three-Week Dietary Intervention Lifts Depression
Most recently, a study7,8,9
published in the October 2019 issue of PLOS ONE said to be the first of
its kind, found dietary intervention can effectively treat depression
in young adults. The researchers enrolled 101 individuals aged 17 to 35,
whose stress and depression scores indicated moderate to high levels of
depression.
Participants were divided into two groups. One received dietary
intervention while the other (controls) received no intervention.
Dietary instructions were provided to the treatment group by a
registered dietician via a 13-minute video, which could be revisited at
will.
The dietary recommendations were based on the 2003 Australian Guide
to Healthy Eating protocol “with additional recommendations to increase
concordance with Mediterranean-style diets … and diet components (e.g.,
omega-3 fatty acids, cinnamon, turmeric) that have beneficial effects on
neurological function.”10 More specifically, the treatment group was instructed to eat:
Five servings of vegetables per day
Two to three servings of fruit per day
Three servings of wholegrain cereal per day
Three servings of protein (such as lean meat, poultry, eggs or legumes) per day
Three servings of unsweetened dairy per day
Three servings of fish per week
3 tablespoons of nuts and seeds per day
2 tablespoons of olive oil per day
1 teaspoon of turmeric and cinnamon on most days
Refined carbohydrates, sugar, processed meats and soft drinks were to be avoided as much as possible. According to the authors:11
“There is strong epidemiological evidence that poor diet is
associated with depression. The reverse has also been shown, namely that
eating a healthy diet rich in fruit, vegetables, fish and lean meat, is
associated with reduced risk of depression …
There was good compliance with the diet intervention
recommendations assessed using self-report and spectrophotometry. The
Diet group had significantly lower self-reported depression symptoms
than the Control Group …
Reduced DASS-21 depression subscale scores were maintained on
follow up phone call 3 months later. These results are the first to show
that young adults with elevated depression symptoms can engage in and
adhere to a diet intervention, and that this can reduce symptoms of
depression.”
The first graph below illustrates the difference in primary
depression scores (based on Centre for Epidemiological Studies
Depression Scale or CESD-R) between the two groups. The second graph
illustrates the difference between the two groups based on DASS-21
depression subscale scores. Source: PLOS ONE October 9, 2019, Figure 212Source: PLOS One October 9, 2019, Figure 313
The researchers also report that the dietary intervention resulted in
lower levels of anger. In the Discussion section of the paper, the
authors make the following observations:14
“The results of this RCT provide support for improving diet as a
useful adjunct treatment to reduce depressive symptoms … One of the most
interesting findings is the fact that diet change was feasible in this
population.
As the participants were young adults and university
undergraduate students, we anticipated several potential barriers such
as the perceived cost of the diet, the time demands of preparing food
and/or reliance on others for food preparation (particularly if they
lived at home).
Additionally, the participants were recruited based on
self-reported symptoms of depression. We anticipated that the symptoms
of depression, including low energy, reduced motivation and apathy,
would present as barriers to eating well.
Despite these factors, there was a significant increase in the
recommended foods and decrease in processed foods for the diet change
group but not the habitual diet group.
Furthermore, within the diet change group, increase in
recommended foods was associated with spectrophotometer readings. This
provides objective evidence to support the participants’ self-reported
compliance with the diet …
Even in the general population, adherence to diet advice is
typically very poor, with over 80% of Australians reporting that they do
not comply with dietary recommendations.
As a result, there is substantial nihilism regarding the ability
to change people’s diets. The current study simply provided a brief
13-minute video, paper resources and minimal phone support.
The fact that this relatively low-cost intervention can result in
a population of young adults adhering to diet recommendations is very
promising. Furthermore, it is important to consider that participants in
the current study did not need to adhere strictly to the diet
recommendations to derive benefit.”
Other Studies Support Dietary Intervention for Mental Health
Another recent paper found similar results. The meta-analysis,15
published in the April 2019 issue of Psychosomatic Medicine, looked at
16 randomized controlled trials with outcome data — based on a variety
of depression scores — for 45,826 participants ranging in age from 21 to
85. Interventions ranged from 10 days to three years.
While all but one examined nonclinical depression, dietary
interventions were still found to significantly reduce symptoms of
depression. Interestingly, women appeared to reap the greatest benefits,
not only for depression but also anxiety.
According to the authors, “Dietary interventions hold promise as a
novel intervention for reducing symptoms of depression across the
population.”
Interestingly, studies specifying the involvement of a nutritional
professional had significantly better results than those in which the
dietary advice was delivered without a professional’s involvement.
However, as shown in the featured PLOS ONE study, this doesn’t
necessarily have to be a complicated affair. There, participants simply
viewed a video in which a dietician gave the instructions.
Mechanisms of Action
In the Implications and Recommendations section of the Psychosomatic
Medicine meta-analysis, the authors point out a number of possible
mechanisms of action allowing depressed patients to benefit from
nutritional intervention:16
“… diet may act via several pathways that are implicated in
mental health. These include pathways related to oxidative stress,
inflammation, and mitochondrial dysfunction, which are disrupted in
people with mental disorders.
Gut microbiota dysbiosis has also been implicated because of
emerging research demonstrating involvement of the microbiome in the
modulation of stress response, immune function, neurotransmission, and
neurogenesis. A healthy diet typically contains a wide variety of
bioactive compounds that can beneficially interact with these pathways.
For example, vegetables and fruits contain, in addition to
beneficial vitamins, minerals and fiber, a high concentration of various
polyphenols that seem to be associated with reduced rates of depression
… potentially because of their anti-inflammatory, neuroprotective, and
prebiotic properties.
Furthermore, vitamins (e.g., B vitamins), fatty acids (e.g.,
omega 3 fatty acids), minerals (e.g., zinc, magnesium), and fiber (e.g.,
resistant starch) as well as other bioactive components (e.g.,
probiotics), which are typically abundant in healthy dietary patterns,
may also be protective from mental illness.
Along with increasing the intake of beneficial nutrients, dietary
interventions may also impact on mental well-being by reducing the
consumption of unhealthy food associated with increased risk for
depression, such as processed meats, refined carbohydrates, and other
inflammatory foods.
Unhealthy diets are also high in other compounds that may
negatively affect these pathways. For example, elements commonly found
in processed foods such as saturated fatty acids, artificial sweeteners,
and emulsifiers may alter the gut microbiome, which may activate
inflammatory pathways.”
Nutritional Advice for Mental Health
Keeping inflammation in check is an important part of any effective
mental health treatment plan. If you’re gluten sensitive, you will need
to remove all gluten from your diet. A food sensitivity test can help
ascertain this. Reducing lectins may also be a good idea.
As a general guideline, eating a whole food diet as described in my optimal nutrition plan
can go a long way toward lowering your inflammation level. A
cornerstone of a healthy diet is limiting sugar of all kinds, ideally to
no more than 25 grams a day.
In one study,17
men consuming more than 67 grams of sugar per day were 23% more likely
to develop anxiety or depression over the course of five years than
those whose sugar consumption was less than 39.5 grams per day. Certain
nutritional deficiencies are also notorious contributors to depression,
especially:
• Marine-based omega-3 fats —Omega-3 fats have been shown to improve major depressive disorder,18 so make sure you're getting enough omega-3s in your diet, either from wild Alaskan salmon, sardines, herring, mackerel and anchovies, or a high-quality supplement.
I recommend getting an omega-3 index test to make sure you’re getting enough. Ideally, you want your omega-3 index to be 8% or higher. • B vitamins (including B1, B2, B3, B6, B9 and B12) — Low dietary folate can raise your risk of depression by as much as 304%.19,20 A 2017 study21,22
showing the importance of vitamin deficiencies in depression involved
suicidal teens. Most turned out to be deficient in cerebral folate and
all of them showed improvement after treatment with folinic acid. • Magnesium — Magnesium
supplements have been shown to improve mild-to-moderate depression in
adults, with beneficial effects occurring within two weeks of treatment.23 • Vitamin D — Studies have shown vitamin D deficiency can predispose you to depression and that depression can respond favorably to optimizing your vitamin D stores,24 ideally by getting sensible sun exposure.
A double-blind randomized trial25
published in 2008 concluded that supplementing with high doses of
vitamin D “seems to ameliorate [depression] symptoms indicating a
possible causal relationship.” Research26 published in 2014 also linked low vitamin D levels with an increased risk for suicide.
The 2017 paper “Depression and Vitamin D Deficiency: Causality,
Assessment and Clinical Practice Implications,” published in the journal
of Neuropsychiatry, notes:27
“The Third National Health and Nutrition Examination Survey,
which enrolled a sample of 7,970 non-institutionalized U.S. residents
age 15 to 39, confirmed that people with serum vitamin D ≤50 nmol/L [20
ng/mL] are at a significantly higher risk of showing depression than
individuals whose serum levels of vitamin D are greater or equal to 75
nmol/L [30 ng/mL] …
A … large cohort study28
showed an association between low vitamin D levels and both presence
and severity of depression, this suggesting the possibility that
hypovitaminosis D indicates an underlying biological susceptibility for
depression.”
For optimal health, make sure your vitamin D level is between 60 and 80 ng/mL year-round. Ideally, get a vitamin D test at least twice a year to monitor your level.
A number of herbs and supplements can also be used in lieu of drugs
to reduce symptoms of anxiety and depression, including the following:
St. John’s Wort (Hypericum perforatum) — This
medicinal plant has a long historical use for depression, and is thought
to work similarly to antidepressants, raising brain chemicals
associated with mood such as serotonin, dopamine and noradrenaline.29
S-Adenosyl methionine (SAMe) — SAMe is an amino
acid derivative that occurs naturally in all cells. It plays a role in
many biological reactions by transferring its methyl group to DNA,
proteins, phospholipids and biogenic amines. Several scientific studies
indicate that SAMe may be useful in the treatment of depression.
5-Hydroxytryptophan (5-HTP) — 5-HTP is another
natural alternative to traditional antidepressants. When your body sets
about manufacturing serotonin, it first makes 5-HTP. Taking 5-HTP as a
supplement may raise serotonin levels. Evidence suggests 5-HTP
outperforms a placebo when it comes to alleviating depression,30 which is more than can be said about antidepressants.
XingPiJieYu — This Chinese herb, available from
doctors of traditional Chinese medicine, has been found to reduce the
effects of “chronic, unpredictable stress,” thereby lowering your risk
of depression.31
Other Helpful Treatment Options
Evidence clearly shows antidepressants are not an ideal choice for
most people with depression. For more information about this, see “What Does the ‘Best Evidence’ Say About Antidepressants?”
In it, I also review a number of other treatment suggestions, such as phototherapy, cognitive behavioral therapy, the Emotional Freedom Techniques and the importance of limiting your electromagnetic field exposure.
Aside from diet, which I believe is foundational, the depression
treatment with the most solid scientific backing is exercise. I
discussed some of the mechanisms behind this effect in “How Exercise Treats Depression.”
I also review the evidence against antidepressants and provide a list
of studies detailing the effectiveness of exercise for depression in “The Depression Pill Epidemic.”
A 23-year study
involving scientists from multiple countries found that the most
prevalent causes of death, including malignancies and heart-related
issues, are significantly lowered when flavonoids are eaten regularly
According to
the CDC, heart disease, malignancies, stroke and diabetes are in the top
seven most common causes of death in the U.S.
For the Danish
Diet, Cancer and Health cohort, researchers spent 23 years scrutinizing
the diets of 53,048 Danish people and found lower risks of death from
cancer or heart disease when flavonoids were consumed
Another study
found that when people who smoke and consume excessive amounts of
alcohol eat more flavonoids, their risk for these diseases lowers, but
that doesn’t mean harmful effects from those habits will disappear
More than 6,000
flavonoid compounds are found in plant-based foods, including several
that are becoming more familiar to savvy consumers. These compounds
include luteolin, quercetin, apigenin, catechin and anthocyanin
Flavonoids may not have the name
recognition vitamins and minerals do, but as antioxidants with the power
to fight disease and premature aging,1 plus decrease inflammation, they can make a dramatic difference in your health if you know where to find them.
Believe it or not, there are more than 6,000 distinct flavonoids, and
every one of them communicates a unique benefit for your body. Found in
fruits, vegetables, nuts and herbs, these phytonutrients have the
capacity to prevent many of the most common illnesses in the world.
Several of them are becoming more familiar to savvy consumers.2
Findings from a recent study collaboration between several
researchers in Denmark and Australia, as well as one each from Northern
Ireland and France, show you can lower your risk of developing heart
disease, cancer and all-cause mortality when you regularly eat foods
containing flavonoids.
The featured study, published in Nature Communications and known as
the Danish Diet, Cancer and Health cohort, is the work of researchers
who spent 23 years scrutinizing the diets of 53,048 Danish people. They
found lower risks of death from cancer and heart disease in those who
consumed more flavonoids. According to the scientists:
"A moderate habitual intake of flavonoids is
inversely associated with all-cause, cardiovascular- and cancer-related
mortality … The inverse associations between total flavonoid intake and
mortality outcomes are stronger and more linear in smokers than in
non-smokers, as well as in heavy vs. low-moderate alcohol consumers ...
Fruit and vegetable intakes are associated with a
lower risk of cardiovascular disease (CVD), cancer, and all-cause
mortality, with an estimated 7.8 million premature deaths worldwide in
2013 attributable to a fruit and vegetable intake below 800 (grams per)
day."3
Can your risk of death be lowered?
According to the CDC,4
in 2016, heart disease topped the list of the leading causes of death
in the U.S., with cancer in the second position. Stroke and diabetes —
two of the five risk factors for metabolic syndrome that also raise your risk for heart disease — take the fifth and seventh slots.
But researchers at Edith Cowan University's School of Medical and
Health Sciences in Australia looked at the data from the Danish Diet,
Cancer and Health cohort and backed up the Danish cohort with a report5 that eating apples and drinking tea lower both cancer and heart disease risks. Both of those are high in flavonoids.
They also found a link between regular flavonoid consumption,
drinking alcohol and smoking. People who were at a high risk of
developing chronic diseases due to smoking
and drinking more than two alcoholic drinks a day seemed to benefit the
most from eating flavonoid-rich foods. Specifically, "Participants
consuming about 500 [milligrams] of total flavonoids each day had the
lowest risk of a cancer or heart disease-related death."6
However, even the Danish study listed negative effects from smoking
and drinking; besides being carcinogenic, it's also damaging to
endothelial and platelet function and culpable in such problems as
thrombosis, inflammation and elevated blood pressure.7 An article in Health also didn't give a pass to people who excessively drink and smoke:
"That doesn't mean that eating flavonoid-rich foods
will wipe out the harmful effects of excessive drinking and smoking, the
researchers warn. But, the study found, it may help lower the risk of
developing chronic diseases from these habits."8
Nicola Bondonno, lead researcher for the Edith Cowan University
study, agreed that eating lots of flavonoid-rich foods won't outweigh
the damage done by heavy tobacco and alcohol use, but that reducing them
would at least help. She stressed that both habits damage blood vessels
and increase inflammation, but flavonoid intake targets both of those
specifically. She added:
"We know these (kinds) of lifestyle changes can be
very challenging, so encouraging flavonoid consumption might be a novel
way to alleviate the increased risk, while also encouraging people to
quit smoking and reduce their alcohol intake."9
Flavonoid intake: How much is enough?
According to Bondonno, about 500 milligrams (mg) of flavonoids were
consumed by the study participants on a daily basis to lower their
disease risks. She offered advice to replicate that outcome:
"It's important to consume a variety of different
flavonoid compounds found in different plant based food and drink. This
is easily achievable through the diet: one cup of tea, one apple, one
orange, 100 [grams] of blueberries, and 100 [grams] of broccoli would
provide a wide range of flavonoid compounds and over 500 mg of total
flavonoids."10
The Danish study specified that 500 mg of flavonoid intake positively
influenced outcomes for cardiovascular diseases, but with regard to cancer-related death,
1,000 mg per day was found to lower the "hazard ratios." Another point
was significant regarding flavonoid intake for optimal health:
"That the thresholds for each of the flavonoid
subclasses approximately sum to the threshold for total flavonoid intake
is consistent with the idea that all are important and afford added
benefit. Interestingly, these threshold levels exist well within daily
dietary achievable limits … In this population it is likely that tea, chocolate, wine, apples, and pears were the main food sources of flavonoids."11
Flavonoids are abundant in most plant-based foods
Dark-hued fruits and vegetables
as well as dark chocolate, red wine and tea typically provide ample
flavonoids. There are six flavonoid categories, with similar names
because of their chemical structure. It's important to note that the
chemical structure of these compounds is also responsible for generating
changes in bioactivity and metabolism, and that's where the health
advantages are introduced. The Journal of Nutritional Science states:
"Flavonoids are associated with a broad spectrum of
health-promoting effects and are an indispensable component in a variety
of nutraceutical, pharmaceutical, medicinal and cosmetic applications.
This is because of their antioxidative, anti-inflammatory,
anti-mutagenic and anti-carcinogenic properties coupled with their
capacity to modulate key cellular enzyme functions."12
Both the journal and the USDA database on flavonoids13
note several flavonoid classes and subclasses. They're listed below
with examples of their sources and health benefits (with other studies
cited):
Flavones — Luteolin is antitumor and anti-inflammatory; it blocks oxidative stress and is heart protective14 (found in Mexican oregano and rosemary); apigenin is beneficial for addressing diabetes, amnesia, Alzheimer's disease, depression, insomnia and cancer15 (found in celery, broccoli, green peppers, thyme, parsley, mint and oregano)
Flavonols — Quercetin and kaempferol contain antioxidants and lower your vascular disease risk (found in squash and spinach); myricetin and isorhamnetin inhibit tumors in breast cancer16 (found in bananas, apples, blueberries, peaches, pears, green tea, grape seeds and red peppers)
Flavan-3-ols — Catechin and epicatechin are known for their antimicrobial properties; epicatechin 3-gallate, epigallocatechin and epigallocatechin-3-gallate are most abundant in green tea, and are shown to both treat and prevent infections17;
theaflavin, theaflavin 3-gallate and theaflavin 3'-gallate (found in
chocolate and milk); epicatechin works as an insulin receptor activator
and may exert "insulin-potentiating activity on the utilization of
glucose"18
Flavanones — Hesperetin, or
naringenin, a strong antioxidant, promotes gene expression, reduced
adiposity (obesity) in animal models and is found useful in treating
metabolic syndrome19) and eriodictyol; these are linked to free radical scavenging (found in all citrus fruits, such as oranges and lemons as well as grapes)
Anthocyanins —Cyanidin,
delphinidin, malvidin, pelargonidin, peonidin and petunidin compounds
have high levels of antioxidants; they are shown to be chemoprotective;
they are also heart protective and neuroprotective and fight diabetes,
inflammation and obesity; they also help vision20 (found in cranberries, black currants, dark-hued grapes, sweet potatoes and berries)
Isoflavones — Genistin, genistein,
daidzein, glycetein and daidzin, also called phytoestrogens, protect
cells against oxidative DNA damage; they may reduce your risk of
osteoporosis21; studies show they may contribute to fewer instances of prostate cancer22 and breast tumors23 (found in soybeans (which should be non-GMO, organic and fermented for optimal health) and legumes, although consumption should be limited); which exert oestrogenic activity24
Studies on prominent flavonoids
A Harvard Health article says one reason avid tea drinkers are less
prone to developing heart disease may be because of potency of the
flavonoids in tea leaves.
Part of the benefits of drinking tea, particularly for strengthening
the blood vessels in your heart, stems from catechin and epicatechin
compounds. Specifically:
"Research suggests that flavonoids help quell
inflammation, and that in turn may reduce plaque buildup inside
arteries. Green tea has slightly higher amounts of these chemicals than
black tea ...
Short-term studies have shown that drinking tea may
improve vascular reactivity — a measure of how well your blood vessels
respond to physical or emotional stress. There's also evidence that
drinking either black or green tea may lower harmful LDL cholesterol
levels … Several large, population-based studies show that people who
regularly drink black or green tea may be less likely to have heart
attacks and strokes."25
A 2019 study found that the flavonoids in citrus fruits specifically
are an example of how hard working and far reaching they are, notably zapping free radicals,
improving both insulin sensitivity and glucose tolerance. They can
break down fat for energy (lipid metabolism), decrease inflammation,
fight obesity and improve endothelial function. All of these things lead
to a healthier heart and improved blood sugar levels.26
In a study published in the Journal of Translational Medicine,27
it was observed that the more flavonoid-rich foods people eat, the less
apt they are to develop heart disease, experience a nonfatal heart
problem or die from heart disease. And from 12 studies used in a meta-analysis, it was reported in PLoS One28
that the incidence of breast cancer "significantly decreased" in women
who reported a high intake of flavonols and flavones from their food.
For just one example of how powerful flavonoids are for your health,
the one known as hesperetin in citrus fruits has alone exhibited
dramatic health benefits, being "anticarcinogenic, antihypertensive,
antiviral, antioxidant, antidiabetic, hepatoprotective [preventing liver
damage], and anti-inflammatory."29
When you realize the real pharmacological mechanisms these compounds
can jump-start, it becomes clear how important they are in treating and
preventing diseases and infections in multiple areas of your body.
Atherosclerosis
is a word you probably hear a lot more than you care to. It refers to
the hardening of your arteries due to a buildup of plaque, which is
essentially a combination of “cholesterol, fatty substances, cellular waste products, calcium and fibrin (a clotting material in the blood).” (1).
When this happens, you are at risk for having a heart attack or stroke. According to the American Heart Association’s 2016 Heart Disease and Stroke Statistics Update, in 2013, 1 of every 3 deaths in the US was a result of heart disease,
stroke, and other cardiovascular diseases. Plus, heart disease and
stroke were listed as the number one (and two) killers worldwide,
according to the report (2).
While
your doctor will probably recommend living a healthy lifestyle that
includes eating according to the national dietary recommendations and getting exercise, if you show any signs of atherosclerosis you will likely be given a prescription for a statin (cholesterol lowering medication) or a fibrate to lower your triglyceride levels, along with a slew of other medications (3).
Ultimately,
while your doctor will tell you these drugs can help control or treat
atherosclerosis, many studies also show they are inherently dangerous and can even worsen the situation or lead to other diseases, including cancer (4).
15 Heart-Healthy Nutrients You Should Be Eating To Prevent Coronary Heart Disease
by DailyHealthPost Editorial
Coronary
heart disease (CHD) occurs when plaque builds up inside your arteries.
This build-up will eventually lead to atherosclerosis, which is
basically the hardening of your arteries. Too much plaque inside your
arteries will narrow, and reduce blood flow to your heart.
The
smaller the blood flow, the less oxygen your heart gets. As a result you
may start experiencing coronary heart disease symptoms such as chest
pain, discomfort, pressure, tightness, dizziness, weakness or fatigue
when you exercise or feel stressed.
How To Prevent Coronary Heart Disease?
The
single best way to prevent coronary heart disease is to eat a
heart-friendly diet. There’s nothing more important for your body than
to get the nutrients it needs to keep your arteries clean.
Fortunately, nature offers an abundance of specific nutrients that come with amazing heart-protecting properties.
The
following list of nutrients are definitely something you’ll want to
focus on eating more of if heart health is a concern for you.
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1. Vitamin D
Vitamin
D is usually associated with bone health, but clinical evidence shows
that it is just as important in the prevention of coronary heart disease
(1).
In fact, individuals with vitamin D deficiencies have up to
twice the risk of experiencing a cardiac-related event, such as a heart
attack or stroke (2).
Exactly how vitamin D prevents heart problems is still not fully understood, but the connection is strong.
You
can find out your vitamin D levels with a simple blood test at your
doctor’s office. Your levels should be between 30-60 ng/ml (3).
Vitamin D is produced in the body via sun exposure, but there are also several dietary sources of vitamin D (4).
Eggs, sardines, mushrooms, and salmon are all great sources of vitamin D.
Aim
for 1000-2000 international units (IU) per day. Combined with at least
10-15 minutes of sun exposure daily, there should be no need for
supplementation.
When most people think of inflammation, they think of a swollen ankle or knee after a sprain or other injury. But inflammation is far more serious.
In
fact, it can be said that inflammation is the root of all disease. You
may not even see the inflammation, but you can bet it is there,
especially if you don’t eat properly or exercise regularly.
That’s
because inflammation is actually the body’s natural response to
stress—be it dietary, physical, environmental and/or even emotional.
And
once your body starts to become inflamed, it puts you at risk for
everything from weight gain, migraines, allergies and colds and flus to
more serious illnesses such as gout, heart disease, stroke, diabetes,
Alzheimer’s disease and the dreaded ‘C’ word—cancer.
Even the
healthiest among us will have some type of inflammation—if you live in
today’s fast-paced, toxin-filled world, you have inflammation. The real
question is what do you plan to do about it?
Where Does Inflammation Start?
Would you be surprised to learn that most inflammation actually begins in your gut?
People
tend to overlook their digestive system as a source of disease, but it
makes sense when you consider that our guts are home to about 70 percent
of our immune system and where 80 percent or more of our immunoglobulin
A (IgA) cells (immune cells) live. (1)
It
makes even more sense when you consider our guts are much larger than
you might think. In fact, our guts are made of an intricate
semi-permeable lining that would cover two tennis courts if stretched
out flat!
Our
modern world is a difficult place to maintain a healthful balance.
Ginger is, hands down, one of the most broadly therapeutic and familiar
plant allies available to us to prevent and even reverse a wide range of
ailments, with the science supporting its safety and efficacy one of
the most robust.
Ginger
root (Zingiber officinale) is a powerful medicinal herb that has been
used for centuries to keep mankind in balance. Rich in bioactive
terpenes, ginger belongs to the same powerhouse plant family, Zingiberaceae, as turmeric
and cardamom. Ginger became prized by herbalists around the world
during the days of the early spice trade, when it was first exported
from India and Southern Asia into Europe.[1]
Traditional Chinese Medicine (TCM) and Ayurveda consider ginger to be
warming to the system, thus stimulating to the “digestive fire.”
Traditional uses reflect this understanding of ginger’s powerful healing
properties: it’s known for relieving nausea, aiding digestion, soothing
cramps, and improving circulation. Ginger also possesses potent
detoxifying properties, stimulating elimination via bowel release and
perspiration. If
the benefits of ginger stopped there, it would be a miracle plant food
worthy of daily consumption. But modern science has not only validated ginger’s traditional
uses, it has put ginger into an elite “superfood” category where the
lines between food and medicine become blurred. Sure, ginger can keep
your tummy happily humming along. But did you know it may also help
prevent you from falling prey to some of the worst health conditions
plaguing people today?
A Remedy for What Ails You With nearly 3,000 years of documented use and almost as many scientific abstracts on ginger’s effectiveness,
it can be difficult to narrow down ginger’s five most powerful health
benefits. One approach is to cross-reference ginger’s healing properties
with the worst disease threats in our world today. The World Health
Organization, whose stated mission is to combat diseases around the
world, publishes annual statistics on the top ten causes of death,
worldwide.[2] In 2017, there are five diseases on the list for which ginger has been shown to provide significant benefit:
Heart disease
Stroke
Lung cancer
Diabetes
Diarrheal diseases
Let’s
examine the most impactful scientific research that has been conducted
on ginger in recent years, to see how ginger can be applied
therapeutically and proactively to ward-off and treat disease.
Refined sugar was not consumed on a
daily basis until the past 100 years. Before that, it was a treat
afforded only by the very rich as sugar cane was a difficult crop to
grow. In the past 100 years, rates of obesity, heart disease, Type 2 diabetes and numerous other chronic diseases have skyrocketed.
When sugar and tobacco were introduced
by Native Americans to Europeans as they began to settle America, the
average life span was relatively short.1 This meant health
consequences from sugar and tobacco were easily buried in the myriad of
other life challenges the early settlers faced.
Interesting findings on the effects of bananas on our health!
Researchers have shown, for the first time, that reduced dietary potassium promotes elevated aortic stiffness in a mouse model. Such arterial stiffness in humans is predictive of heart disease and death from heart disease, and it represents an important health problem for the nation.
It is best to prevent the serious heart conditions by eating sensibly!
Coronary heart disease (CHD) occurs when plaque builds up inside your
arteries. This build-up will eventually lead to atherosclerosis, which
is basically the hardening of your arteries. Too much plaque inside your
arteries will narrow, and reduce blood flow to your heart.
The
smaller the blood flow, the less oxygen your heart gets. As a result you
may start experiencing coronary heart disease symptoms such as chest
pain, discomfort, pressure, tightness, dizziness, weakness or fatigue
when you exercise or feel stressed.
An alarming study of the painkillers we often use without question!
How Coxibs Killed Tens of Thousands
Non-steroidal anti-inflammatory drugs (NSAIDs),
which include over-the-counter pharmaceuticals such as ibuprofen,
naproxen, and aspirin, rank among the most widely used pharmaceuticals
worldwide. Their chief mechanism of action is inhibition of two forms of
cyclo-oxygenase (COX), namely COX-1 and COX-2 (1). Also known as
prostaglandin-endoperoxide synthase (PTGS), COX is responsible for the
production of downstream mediators of pain and inflammation, such as
thromboxane and prostaglandins. Due to their suppression of
prostaglandins, which exert protective roles in the gastrointestinal
tract, one of the most frequent adverse effects of NSAIDs is irritation
of the gastric mucosa.
It's been known for ages that healthy fat supports weight loss but here is the explanation:
Why Eating Healthy Fat Optimizes Fat Loss & Overall Health
Doctors,
patients, and readers are often completely confused about fat, clinging
to misguided misinformation that prevents them from understanding the
latest science to lose weight and achieve optimal health.
You’re familiar with many of these myths: Fat makes us fat, contributes to heart disease, and leads to obesity. Saturated fat is bad while vegetable oils are good.
Simply put, these and other fat myths are big fat lies. Thankfully, experts have finally caught on about the importance of fat.
My latest book, Eat Fat, Get Thin,
combines the latest research with my own personal experience – based on
decades of empirical evidence working with patients – to prove what
I’ve long known: The right fats can help you become lean, healthy, and vibrant.
Stop and consider your body contains between 15 and 30 percent fat, and that dietary fat provides an alternative fuel source when glucose isn’t available.
Despite
that eating healthy fats satiate you, help you burn fat, and balance
numerous fat-regulating hormones, for decades we’ve demonized dietary fat.
It is so important to be aware of the good fats that prevent heart disease in our food consumption. Too many people suffer from heart disease through lack of awareness of the dangers that lie in bad fats in their diet.
A
recent analysis found regular consumption of fish and other omega-3-
rich foods may lower your risk of a fatal heart attack (myocardial
infarction) by about 10 percent
Omega-3s EPA and DHA from marine animal and plant sources are NOT interchangeable
Plant sources that contain omega-3 ALA do not provide the same benefits as theomega-3s you find in marine sources
It is so important to be aware of the good fats that prevent heart disease in our food consumption. Too many people suffer from heart disease through lack of awareness of the dangers that lie in bad fats in their diet.
A
recent analysis found regular consumption of fish and other omega-3-
rich foods may lower your risk of a fatal heart attack (myocardial
infarction) by about 10 percent
Omega-3s EPA and DHA from marine animal and plant sources are NOT interchangeable
Plant sources that contain omega-3 ALA do not provide the same benefits as theomega-3s you find in marine sources
Chemical Exposure Threat
Once again Chemical dangers have been highlighted. We cannot be too vigilant when choosing furniture and cleaning materials. Dangers are simply lurking everywhere. It is best to seek out natural materials as this video shows.
According
to a report by the International Federation of Gynecology and
Obstetrics, chemical exposures from pesticides, air pollutants, and
plastic chemicals represent a major threat to human health and
reproduction
An
Endocrine Society task force has issued a scientific statement on
endocrine-disrupting chemicals, noting that everyone needs to take
proactive steps to avoid them
Phthalates
can be absorbed transdermally, through your skin, via ambient air.
Phthalates in vinyl flooring can make pregnant women more susceptible to
high blood pressure and heart disease
This article requires serious consideration. The consumption of junk food has taken it's toll on health around the world. It is totally alarming to think that humanity destroys itself through eating. But not only that, too many antibiotics have been dished out by doctors so that the body is no longer responding to their healting powers. I wonder what comes next?
Recent
studies show that one-half of all Americans are either prediabetic or
diabetic. In the UK, diabetes rates have soared 60 percent in the last
decade
Diabetic women under the age of 45 have a six-fold greater risk for heart attack, recent research shows
Guidance on diabetes testing, and lifestyle changes to prevent and/or reverse type 2 diabetes are included
Take charge of your health by considering these five items. They should go a long way to solve health problems.
By addressing sun exposure, drinking water, movement, food, and sleep, you can reverse most any chronic health problem
Many
new to natural medicine fail to comprehensively integrate all of these
principles to reap the powerful synergistic benefits they can provide
Insulin
resistance is at the root of most chronic disease. Resolve insulin
resistance and you no longer have type 2 diabetes, and you dramatically
reduce if not eliminate your risk of cancer, heart disease, and
Alzheimer’s
Sugar is causing a lot of health problems. Now we know more about it's dangers we can reduce it's intake to a more healthy level.
Added
sugar, and processed fructose in particular, is a primary driver of the
metabolic dysfunction underlying obesity, diabetes, and heart disease
To
prevent chronic disease such as diabetes, heart disease, and cancer, WHO
suggests limiting your added sugar consumption to a maximum of five
percent of your daily calories
Studies
have shown that those who consume 25 percent or more of their daily
calories as sugar are twice as likely to die from heart disease as those
who get less than 7-10 percent of their calories from sugar
This is an interesting study on the factors that can shorten your life. It makes alarming reading.
Four
factors that will shorten your lifespan are excessive sugar
consumption, artificial sweeteners, trans fats, and vitamin D deficiency
A
diet high in sugar (which includes processed fructose and grains)
causes a host of health problems that can take years off your life,
including obesity, diabetes, and heart disease
Compelling evidence actually suggests optimizing your vitamin D can reduce your risk of death from any cause
In order to maintain optimum health and keep your arteries free from plaque it is important to ensure that you get the right Vitamins in your diet for this.
is a word you probably hear a lot more than you care to. It refers to
the hardening of your arteries due to a buildup of plaque, which is
essentially a combination of “
