tag:theconversation.com,2011:/uk/topics/diet-261/articlesDiet – The Conversation2024-03-17T08:42:31Ztag:theconversation.com,2011:article/2242862024-03-17T08:42:31Z2024-03-17T08:42:31ZAlmost 50% of adult South Africans are overweight or obese. Poverty and poor nutrition are largely to blame<p><a href="https://www.who.int/health-topics/malnutrition#tab=tab_1">Malnutrition</a>, in all its forms, includes undernutrition (wasting, stunting, underweight), inadequate vitamins or minerals, overweight and obesity. </p>
<p>South Africa has undergone a nutritional transition over the past 30 years characterised by the <a href="https://www.researchgate.net/publication/378313186_National_Food_and_Nutrition_South_Africa">triple burden</a> of malnutrition: households are simultaneously experiencing undernutrition, hidden hunger, and overweight or obesity due to nutrient-poor diets.</p>
<p>Results of the first in-depth, nationwide <a href="https://www.researchgate.net/publication/378313186_National_Food_and_Nutrition_South_Africa">study</a> into food and nutrition since 1994, the National Food and Nutrition Security Survey, found almost half the adult population of South Africa were overweight or obese. </p>
<p>While there was sufficient food to feed everyone through domestic production and imports, many families and individuals went to bed on empty stomachs.</p>
<p>Due to <a href="https://www.gov.za/news/media-statements/statistics-south-africa-quarterly-labour-force-survey-quarter-three-2023-14#:%7E:text=The%20official%20unemployment%20rate%20was,the%20second%20quarter%20of%202023.">high unemployment figures</a>, families relied on social grants to buy basic food items. Many tended to buy food with little nutritional value to avoid hunger. </p>
<p>The survey, conducted by the Human Sciences Research Council, was commissioned by the Department of Agriculture, Land Reform and Rural Development to map hunger and malnutrition hotspots in the country. </p>
<p>Data was collected from more than 34,500 households between 2021 and 2023. Close to 100 indicators were used to compile the report. </p>
<h2>Overweight or obese: what’s the difference?</h2>
<p>Carrying excess weight poses a number of health risks. It increases the dangers of high blood pressure, high triglyceride levels, coronary heart disease, stroke, type 2 diabetes, osteoarthritis, sleep apnoea, and respiratory problems.</p>
<p>People are <a href="https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight#:%7E:text=For%20adults%2C%20WHO%20defines%20overweight,than%20or%20equal%20to%2030">overweight</a> if their body mass index, a measure of body fat based on height and weight, is greater than 25. </p>
<p><a href="https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight#:%7E:text=For%20adults%2C%20WHO%20defines%20overweight,than%20or%20equal%20to%2030">Obese</a> adults have a body mass index greater than 30.</p>
<h2>Key facts</h2>
<p>Some of the significant findings were:</p>
<ul>
<li><p>69% of obese adults lived in food insecure households where families had little dietary choices and were forced to eat food with little nutritional value. </p></li>
<li><p>More than two-thirds (67.9%) of females were either overweight or obese. There were higher incidences of obesity among women than men.</p></li>
<li><p>Adults aged 35 to 64 years had a significantly greater prevalence of obesity than younger age groups. This could be explained by differences in <a href="https://faseb.onlinelibrary.wiley.com/doi/full/10.1096/fj.202101930R">metabolism</a> and the fact that youngsters are more active than adults. </p></li>
<li><p>KwaZulu-Natal reported a higher prevalence of obesity (39.4%) compared to the other provinces. More research is needed to explore this finding and whether cultural factors are behind this.</p></li>
</ul>
<p>The survey period overlapped with the tail-end of COVID-19. Focus group discussions took place in all districts where data was collected to assess the effects of the pandemic. </p>
<p>The survey found that the swift responses by government through various relief programmes significantly reduced the exposure of families to extreme poverty and food insecurity during this period.</p>
<h2>Moving forward</h2>
<p>Obesity is a global problem. A <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(23)02750-2/fulltext">new study</a> released by the Lancet showed that, in 2022, more than 1 billion people in the world were living with obesity. </p>
<p>Worldwide, obesity among adults had more than doubled since 1990, and had quadrupled among children and adolescents (5 to 19 years of age). </p>
<p>The Human Sciences Research Council made the following recommendations to help address malnutrition in South Africa: </p>
<ul>
<li><p>focus on areas with high levels of malnutrition</p></li>
<li><p>encourage families to produce their own food to supplement social grants</p></li>
<li><p>invest in food banks at fruit and vegetable markets strategically located close to vulnerable households</p></li>
<li><p>help extremely poor households survive seasonal hunger</p></li>
<li><p>launch campaigns to educate the public on the benefits of consuming nutrient-rich foods and dietary diversity.</p></li>
</ul>
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Read more:
<a href="https://theconversation.com/research-shows-shocking-rise-in-obesity-levels-in-urban-africa-over-past-25-years-90485">Research shows shocking rise in obesity levels in urban Africa over past 25 years</a>
</strong>
</em>
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<img src="https://counter.theconversation.com/content/224286/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Thokozani Simelane does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>South Africa’s national survey of food and nutrition security identifies the areas most in need.Thokozani Simelane, Professor of Practice, Human Sciences Research CouncilLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2245912024-03-12T12:29:23Z2024-03-12T12:29:23ZSalty foods are making people sick − in part by poisoning their microbiomes<figure><img src="https://images.theconversation.com/files/580543/original/file-20240307-30-s3d9jw.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C1729%2C1732&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Salt has taken over many diets worldwide -- some more than others.</span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/salt-on-pile-royalty-free-image/115788609">ATU Images/The Image Bank via Getty Images</a></span></figcaption></figure><p>People have been using salt since the <a href="https://doi.org/10.1007/978-1-349-21841-7">dawn of civilization</a> to process, preserve and enhance foods. In <a href="https://www.sidestone.com/books/archaeology-of-salt">ancient Rome</a>, salt was so central to commerce that soldiers were paid their “salarium,” or salaries, in salt, for instance. </p>
<p>Salt’s value was in part as a food preservative, keeping unwanted microbes at bay while <a href="https://doi.org/10.1002/bit.260090302">allowing desired ones to grow</a>. It was this remarkable ability to regulate bacterial growth that likely helped spark the <a href="https://www.jstor.org/stable/26017985">development of fermented foods</a> ranging from sauerkraut to salami, olives to bread, cheese to kimchi.</p>
<p>Today, salt has become ubiquitous and highly concentrated in <a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-sources">increasingly processed diets</a>. The evidence has mounted that too much salt – specifically the sodium chloride added to preserve and enhance the flavor of many highly processed foods – is <a href="https://www.npr.org/sections/health-shots/2021/10/13/1045651839/eating-too-much-salt-is-making-americans-sick-even-a-12-reduction-can-save-lives">making people sick</a>. It can cause <a href="https://doi.org/10.1016/j.jacc.2019.11.055">high blood pressure</a> and contribute to <a href="https://doi.org/10.1056/NEJMoa2105675">heart attacks and stroke</a>. It is also associated with an increased risk of developing <a href="https://doi.org/10.3390%2Fnu14204260">stomach</a> and <a href="https://doi.org/10.1093%2Fcdn%2Fnzz030.P05-039-19">colon cancer</a>, <a href="https://doi.org/10.1080/00016489.2024.2315302">Ménière’s disease</a>, <a href="https://doi.org/10.1038/s41598-022-18830-4">osteoporosis</a> and <a href="https://doi.org/10.1038/nrneph.2018.23">obesity</a>.</p>
<p>How might a substance previously thought <a href="https://www.worldhistory.org/article/1342/the-salt-trade-of-ancient-west-africa/">worth its weight in gold</a> have transformed into something <a href="https://doi.org/10.1038%2Fs41371-022-00690-0">many medical institutions</a> consider a <a href="https://doi.org/10.1001/jama.2017.0947">key predictor of disease</a>?</p>
<p>Salt lobbyists may be one answer to this question. And as <a href="https://gastro.uw.edu/people/faculty/damman-c">a gastroenterologist</a> and research scientist at the University of Washington, I want to share the mounting evidence that microbes from the shadows of your gut might also shed some light on how salt contributes to disease.</p>
<h2>Blood pressure cookers</h2>
<p>Sodium’s role in blood pressure and heart disease results largely from its regulating the <a href="https://doi.org/10.1161/01.CIR.53.4.589">amount of water inside your blood vessels</a>. In simple terms, the more sodium in your blood, the more water it pulls into your blood vessels. This leads to higher blood pressure and subsequently an increased risk for heart attack and stroke. Some people may be <a href="https://doi.org/10.1038/s41371-020-00407-1">more or less sensitive</a> to the effects salt has on blood pressure.</p>
<p>Recent research suggests an additional way salt may <a href="https://doi.org/10.1038/s44161-022-00204-8">raise blood pressure</a> – by altering your gut microbiome. Salt leads to a decrease in <a href="https://doi.org/10.3390%2Fnu14061171">healthy microbes</a> and the <a href="https://doi.org/10.3390%2Fnu10091154">key metabolites</a> they produce from fiber. These metabolites <a href="https://doi.org/10.1038/s44161-022-00204-8">decrease inflammation</a> in blood vessels and <a href="https://doi.org/10.1161/HYPERTENSIONAHA.122.18558">keep them relaxed</a>, contributing to reduced blood pressure.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/580552/original/file-20240307-18-c1oq15.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Salt shaker next to a blood pressure cuff" src="https://images.theconversation.com/files/580552/original/file-20240307-18-c1oq15.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/580552/original/file-20240307-18-c1oq15.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/580552/original/file-20240307-18-c1oq15.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/580552/original/file-20240307-18-c1oq15.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/580552/original/file-20240307-18-c1oq15.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/580552/original/file-20240307-18-c1oq15.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/580552/original/file-20240307-18-c1oq15.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Extra salt may contribute to high blood pressure.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/blood-pressure-cuff-and-salt-royalty-free-image/86495796">Jupiterimages/Stockbyte via Getty Images</a></span>
</figcaption>
</figure>
<p>With the exception of certain organisms that thrive in salt <a href="https://doi.org/10.1038/s41366-018-0201-3">called halophiles</a>, high levels of salt can <a href="https://www.sciencefocus.com/nature/why-does-salt-have-antibacterial-properties">poison just about any microbe</a>, even ones your body wants to keep around. This is why people have been using salt for a long time to <a href="https://www.ncbi.nlm.nih.gov/books/NBK50952/">preserve food</a> and keep unwanted bacteria away.</p>
<p>But modern diets often have too much sodium. According to the World Health Organization, healthy consumption amounts to less than <a href="https://www.who.int/news-room/fact-sheets/detail/salt-reduction">2,000 milligrams</a> per day for the average adult. The global mean intake of <a href="https://www.who.int/news-room/fact-sheets/detail/salt-reduction">4,310 milligrams</a> of sodium has likely increased the amount of <a href="https://doi.org/10.1038/ki.1985.38">salt in the gut</a> over healthy levels.</p>
<h2>Salt of the girth</h2>
<p>Sodium is connected to health outcomes <a href="https://doi.org/10.1016%2Fj.jacc.2014.12.039">other than blood pressure</a>, and your microbiome may be playing a role here, too.</p>
<p>High sodium diets and higher <a href="https://doi.org/10.1038/s41366-018-0201-3">sodium levels in stool</a> are significantly linked to <a href="https://doi.org/10.1111/dom.14980">metabolic disorders</a>, including elevated <a href="https://doi.org/10.2147/DMSO.S338915">blood sugar</a>, <a href="https://doi.org/10.1002%2Ffsn3.2781">fatty liver disease</a> and <a href="https://doi.org/10.4162%2Fnrp.2023.17.2.175">weight gain</a>. In fact, one study estimated that for every one gram per day increase in dietary sodium, there is a 15% <a href="https://doi.org/10.1016/j.nutres.2018.04.008">increased risk of obesity</a>. </p>
<p>A gold-standard dietary study from the National Institutes of Health found that those on a diet of ultraprocessed foods over two weeks ate about <a href="https://doi.org/10.1016/j.cmet.2019.05.008">500 more calories and weighed about 2 pounds more</a> compared with those on a minimally processed diet. One of the biggest differences between the two diets was the extra 1.2 grams of sodium consumed with the ultraprocessed diets.</p>
<p>A leading explanation for why increased salt may lead to weight gain despite having no calories is that <a href="https://doi.org/10.1016/j.physbeh.2008.04.008">sodium increases cravings</a>. When sodium is combined with simple sugars and unhealthy fats, these so-called <a href="https://doi.org/10.1002/oby.22639">hyperpalatable foods</a> may be linked to <a href="https://doi.org/10.1016/j.appet.2021.105592">fat gain</a>, as they are particularly good at stimulating the <a href="https://doi.org/10.1155%2F2016%2F7238679">reward centers</a> in the brain and <a href="https://doi.org/10.3945/ajcn.111.020164">addictionlike</a> eating behaviors.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/580540/original/file-20240307-28-lr4cr3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Close-up of a chef's hand dispensing a pinch of salt" src="https://images.theconversation.com/files/580540/original/file-20240307-28-lr4cr3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/580540/original/file-20240307-28-lr4cr3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/580540/original/file-20240307-28-lr4cr3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/580540/original/file-20240307-28-lr4cr3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/580540/original/file-20240307-28-lr4cr3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/580540/original/file-20240307-28-lr4cr3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/580540/original/file-20240307-28-lr4cr3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Many people could do with a pinch less of salt.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/close-up-of-a-chef-adding-salt-into-his-recipe-royalty-free-image/1339981307">skynesher/E+ via Getty Images</a></span>
</figcaption>
</figure>
<p>Salt may also connect to cravings via a short circuit in the gut microbiome. Microbiome metabolites stimulate the release of a <a href="https://theconversation.com/your-body-already-has-a-built-in-weight-loss-system-that-works-like-wegovy-ozempic-and-mounjaro-food-and-your-gut-microbiome-220272">natural version</a> of weight loss drugs Wegovy and Ozempic, the gut hormone GLP-1. Through GLP-1, a healthy microbiome can control your appetite, blood sugar levels and your body’s decision to burn or store energy as fat. Too much salt may interfere with its release.</p>
<p>Other explanations for salt’s effect on metabolic disease, with varying amounts of evidence, include increased <a href="https://doi.org/10.1097%2FMNH.0000000000000152">sugar absorption</a>, increased <a href="https://doi.org/10.1093/cvr/cvac160">gut-derived corticosteroids</a> and a <a href="https://doi.org/10.1073/pnas.1713837115">sugar called fructose</a> that can lead to fat accumulation and decreases in <a href="https://doi.org/10.3390%2Fnu14020253">energy use for heat production</a>.</p>
<h2>Desalin-nations</h2>
<p>While many countries are implementing <a href="https://doi.org/10.1093/advances/nmab008">national salt reduction initiatives</a>, sodium consumption in most <a href="https://www.hsph.harvard.edu/magazine/magazine_article/wheres-the-salt/">parts of the world</a> remains on the rise. Dietary salt reduction in the <a href="http://dx.doi.org/10.15585/mmwr.mm7042a4">United States</a> in particular remains behind the curve, while many <a href="https://doi.org/10.1016/j.nfs.2015.03.001">European countries</a> have started to <a href="https://doi.org/10.1093/eurheartj/ehab274">see benefits</a> such as lower blood pressure and fewer deaths from heart disease through initiatives like improved <a href="https://www.iarc.who.int/wp-content/uploads/2021/09/IARC_Evidence_Summary_Brief_2.pdf">package labeling</a> of salt content, reformulating foods to limit salt and even salt taxes. </p>
<p>Comparing the nutrition facts of fast-food items <a href="https://doi.org/10.1503/cmaj.111895">between countries</a> reveals considerable variability. For instance, <a href="https://www.npr.org/sections/thesalt/2012/04/16/150728142/fast-food-in-the-u-s-has-way-more-salt-than-in-other-countries">McDonald’s chicken nuggets</a> are saltiest in the U.S. and even <a href="https://www.coca-cola.com/us/en/brands/coca-cola/products/original#accordion-c55f229edc-item-93131ee8b3">American Coke</a> contains salt, an ingredient it <a href="https://world.openfoodfacts.org/cgi/search.pl?search_terms=coca+cola&search_simple=1&action=process">lacks in other countries</a>.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/580549/original/file-20240307-24-bxdz7t.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Hand shaking salt on a packet of fries beside a soft drink" src="https://images.theconversation.com/files/580549/original/file-20240307-24-bxdz7t.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/580549/original/file-20240307-24-bxdz7t.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=421&fit=crop&dpr=1 600w, https://images.theconversation.com/files/580549/original/file-20240307-24-bxdz7t.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=421&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/580549/original/file-20240307-24-bxdz7t.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=421&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/580549/original/file-20240307-24-bxdz7t.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=529&fit=crop&dpr=1 754w, https://images.theconversation.com/files/580549/original/file-20240307-24-bxdz7t.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=529&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/580549/original/file-20240307-24-bxdz7t.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=529&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Some fast foods have more salt than others.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/excess-salt-being-added-to-chips-french-fires-royalty-free-image/1069612086">Peter Dazeley/The Image Bank via Getty Images</a></span>
</figcaption>
</figure>
<p>The <a href="https://www.npr.org/sections/thesalt/2019/03/30/707747077/after-a-century-a-voice-for-the-u-s-salt-industry-goes-quiet">salt industry</a> in the U.S may have a role here. It lobbied to prevent government regulations on salt in the 2010s, not dissimilar from what the <a href="https://doi.org/10.1111%2Fj.1468-0009.2009.00555.x">tobacco industry did with cigarettes</a> in the 1980s. Salty foods sell well. One of the key voices of the salt industry for many years, the now-defunct <a href="https://thehill.com/regulation/healthcare/281914-salt-lobby-warns-sodium-reduction-will-endanger-public-health/">Salt Institute</a>, may have confused public health messaging around the importance of salt reduction by emphasizing the <a href="https://www.acc.org/About-ACC/Press-Releases/2023/02/22/20/42/Too-Little-Sodium-Can-be-Harmful-to-Heart-Failure-Patients">less common</a> instances where restriction can be dangerous.</p>
<p>But the evidence for reducing salt in the general diet is mounting, and institutions are responding. In 2021, the U.S. Department of Agriculture issued <a href="https://www.fda.gov/regulatory-information/search-fda-guidance-documents/guidance-industry-voluntary-sodium-reduction-goals">new industry guidance</a> calling for a <a href="https://www.fda.gov/food/food-additives-petitions/sodium-reduction#">voluntary gradual reduction of salt</a> in commercially processed and prepared foods. The <a href="https://www.npr.org/sections/thesalt/2019/03/30/707747077/after-a-century-a-voice-for-the-u-s-salt-industry-goes-quiet">Salt Institute</a> dissolved in 2019. Other organizations such as the <a href="https://affi.org/affi-statement-on-fda-release-of-voluntary-sodium-reduction-goals/">American Frozen Food Institute</a> and major ingredient <a href="https://www.cargill.com/salt-in-perspective/new-report-outlines-how-us-food-companies-can-improve-offerings">suppliers such as Cargill</a> are on board with lowering dietary salt.</p>
<h2>From add-vice to advice</h2>
<p>How can you <a href="https://theconversation.com/hangry-bacteria-in-your-gut-microbiome-are-linked-to-chronic-disease-feeding-them-what-they-need-could-lead-to-happier-cells-and-a-healthier-body-199486">feed your gut microbiome</a> well while being mindful of your salt intake?</p>
<p>Start with limiting your consumption of highly processed foods: salty meats (such as fast food and cured meat), salty treats (such as crackers and chips) and salty sneaks (such as soft drinks, condiments and breads). Up to <a href="https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet">70% of dietary salt</a> in the U.S. is currently consumed from packaged and processed foods. </p>
<p>Instead, focus on foods low in added sodium and sugar and high in potassium and fiber, such as unprocessed, plant-based foods: beans, nuts, seeds, whole grains, fruits and vegetables. <a href="https://doi.org/10.1080/10408398.2017.1383355">Fermented foods</a>, though often high in sodium, may also be a <a href="https://doi.org/10.1016/j.cell.2021.06.019">healthier option</a> due to high levels of <a href="https://doi.org/10.1038/s41598-019-53242-x">short-chain fatty acids</a>, <a href="https://theconversation.com/fiber-is-your-bodys-natural-guide-to-weight-management-rather-than-cutting-carbs-out-of-your-diet-eat-them-in-their-original-fiber-packaging-instead-205159">fiber</a>, <a href="https://gutbites.org/2024/01/18/like-fiber-polyphenols-in-food-boost-glp-1-ignite-mitochondria-help-coordinate-metabolic-health/">polyphenols</a> and potassium.</p>
<p>Finally, consider the balance of dietary sodium and potassium. While sodium helps keep fluid in your blood vessels, potassium helps keep fluid <a href="https://gutbites.org/2024/03/02/too-much-or-too-little-salt-balanced-advice-on-sodium-to-potassium-ratios/">in your cells</a>. Dietary sodium and potassium are best consumed <a href="https://gutbites.org/carb-fiber-ratio-calculator/#NCS">in balanced ratios</a>.</p>
<p>While all advice is best taken with a grain of salt, your microbiome gently asks that it just not be large.</p><img src="https://counter.theconversation.com/content/224591/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Christopher Damman is on the scientific advisory board at Oobli and One BIO.</span></em></p>Salt is an essential nutrient that has helped civilizations flavor and preserve their foods for millennia. Too much dietary salt, however, is linked to a host of health problems.Christopher Damman, Associate Professor of Gastroenterology, School of Medicine, University of WashingtonLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2217202024-03-11T21:26:04Z2024-03-11T21:26:04ZAllergen warning: “Vegan” foods may contain milk and eggs<figure><img src="https://images.theconversation.com/files/570731/original/file-20240112-29-t9z77z.jpg?ixlib=rb-1.1.0&rect=4%2C0%2C989%2C667&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">When buying pre-packaged foods, consumers with allergies rely on the declarations in the list of ingredients to identify safe foods.</span> <span class="attribution"><span class="source">(Shutterstock)</span></span></figcaption></figure><p>The popularity of vegan diets continues to increase around the world. Indeed, in 2023, the vegan food market grew to <a href="https://www.expertmarketresearch.com/reports/vegan-food-market">more than US$27 billion</a>.</p>
<p>The term “vegan” usually refers to foods that contain no animal ingredients (meat, poultry, eggs, milk, fish, seafood).</p>
<p>While some consumers consider them to be healthier, vegan foods are also an interesting alternative for consumers concerned about the environment, sustainable development, and animal welfare.</p>
<p>But another type of consumer may be turning to these products for a completely different reason: people who are allergic to proteins of animal origin, such as cow’s milk and eggs.</p>
<p>In view of this, <a href="https://parera.ulaval.ca">our research group</a>, a leader in food allergen risk analysis in Canada, decided to explore <a href="https://link.springer.com/article/10.1186/s13223-023-00836-w">the following two questions</a>:</p>
<ul>
<li><p>Do consumers who are allergic to animal proteins consider vegan products to be safe?</p></li>
<li><p>And, if so, are these products truly safe for them?</p></li>
</ul>
<h2>What’s in it for consumers with allergies?</h2>
<p>The answers to these questions are crucial for people with food allergies who risk suffering potentially severe reactions (anaphylaxis) from consuming these products.</p>
<p>Food allergies affect around <a href="https://www.jaci-inpractice.org/article/S2213-2198(19)30912-2/fulltext">six per cent of Canadians</a>, including 0.8 per cent who are allergic to eggs, and 1.1 per cent to milk.</p>
<p>Despite the fact that different forms <a href="https://foodallergycanada.ca/living-with-allergies/allergy-treatments-and-therapies/treatments-and-therapies/">of immunotherapy or allergen desensitization</a> have shown promising results, the most effective strategy for avoiding allergic reactions is still to refrain from eating foods that may contain allergens.</p>
<p>When buying pre-packaged foods, consumers with allergies rely on declarations in the list of ingredients to identify foods that are safe for them. Regulatory authorities who are responsible for the quality and safety of food recognize the importance of accurate ingredients declarations for allergic consumers. Thus, it is <a href="https://www.canada.ca/en/health-canada/services/food-nutrition/food-labelling/allergen-labelling.html">mandatory</a> to list every allergen that has been voluntarily added to a pre-packaged food item.</p>
<p>However, when it comes to ingredients that may be unintentionally present — for example, as due to cross-contact during food processing — there is a regulatory gap. These ingredients are generally identified with the warning “may contain,” which is used (or sometimes <a href="https://www.sciencedirect.com/science/article/abs/pii/S2213219818300102">overused</a>) voluntarily and randomly by food processors.</p>
<p>Furthermore, the term “vegan” is neither standardized nor defined in Canadian regulations. In fact, <a href="https://inspection.canada.ca/food-labels/labelling/industry/composition-and-quality/eng/1625516122300/1625516122800?chap=2">the Canadian Food Inspection Agency</a> notes that, with regard to the use of the term “vegan,”</p>
<blockquote>
<p>…companies can apply additional criteria or standards that take account of other factors in addition to the ingredients of the food.</p>
</blockquote>
<p>However, details or examples of these elements are not provided. This lack of a precise regulatory definition prevents the implementation of compliance requirements.</p>
<p>Yet, most <a href="https://recalls-rappels.canada.ca/en/search/site?search_api_fulltext=vegan">recalls</a> of products marketed as “vegan” are due to the presence of undeclared ingredients of animal origin, in particular milk and eggs.</p>
<h2>What do consumers with food allergies say?</h2>
<p>In this context, and as part of a <a href="https://www.researchsquare.com/article/rs-2583779/v1">survey</a> of consumers with allergies conducted in collaboration with <a href="https://foodallergycanada.ca">Food Allergy Canada</a>, we asked participants who indicated that they were allergic (or were the parents of a child who was allergic) to eggs or milk if they bought products marketed as “vegan.”</p>
<p>Of the 337 respondents, 72 per cent said they sometimes included these products in their purchases, 14 per cent said they always did, and 14 per cent never.</p>
<p>These <a href="https://link.springer.com/article/10.1186/s13223-023-00836-w">results</a> suggest that these consumers do, indeed, consider the claim “vegan” as an indicator of the absence of animal proteins — an absence which, again, is not supported by any regulatory requirement or definition.</p>
<p>Since the absence of these ingredients is not guaranteed, these consumption habits could put people who are allergic to eggs and/or milk at risk.</p>
<p>An education campaign to clarify that the term “vegan” is an indicator of dietary <em>preferences</em> and not <em>risks</em> would therefore be important for this community.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/569134/original/file-20240112-29-5nq5bg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="dark chocolate" src="https://images.theconversation.com/files/569134/original/file-20240112-29-5nq5bg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/569134/original/file-20240112-29-5nq5bg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=372&fit=crop&dpr=1 600w, https://images.theconversation.com/files/569134/original/file-20240112-29-5nq5bg.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=372&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/569134/original/file-20240112-29-5nq5bg.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=372&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/569134/original/file-20240112-29-5nq5bg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=467&fit=crop&dpr=1 754w, https://images.theconversation.com/files/569134/original/file-20240112-29-5nq5bg.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=467&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/569134/original/file-20240112-29-5nq5bg.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=467&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Some dark chocolate bars marketed as ‘certified vegan’ contain milk proteins.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<h2>Do vegan products contain ingredients of animal origin?</h2>
<p>The fact that 86 per cent of survey respondents buy “vegan” products suggests that the incidence of allergic reactions linked to these foods is potentially rare.</p>
<p>We therefore <a href="https://link.springer.com/article/10.1186/s13223-023-00836-w">analyzed</a> the egg and milk protein content of “vegan” and “plant-based” products marketed in Québec.</p>
<p>A total of 124 products were analyzed for the presence of egg (64) and/or milk (87) proteins.</p>
<p>Egg protein was not detected in any samples, but five samples contained milk proteins: these included four dark chocolate bars marketed as “certified vegan” and a supermarket brand chestnut cake.</p>
<p>These five products declared the potential presence of milk with a warning, “may contain milk.”</p>
<p>We used the concentrations of milk proteins quantified in these products, combined with the quantities of the food that would be consumed in a single eating occasion, to calculate an exposure dose, in milligrams of allergen protein. We then estimated the probability of these doses provoking a reaction in the allergic populations concerned by using <a href="https://www.sciencedirect.com/science/article/pii/S0278691520307213">correlation models</a>. Our results show that the calculated doses could trigger reactions in six per cent of milk-allergic consumers, for the chocolate bars, and one per cent, for the cake.</p>
<h2>How can consumers with food allergies protect themselves?</h2>
<p>Although this level of risk may be perceived as low, it is likely to vary without notice. And this will remain the case until regulatory requirements are put in place.</p>
<p>In fact, rather than attributing it to the presence of a “vegan” or “plant-based” claim, this level of risk most likely reflects <a href="https://www.cell.com/heliyon/pdf/S2405-8440(22)02590-7.pdf">good allergen management practices</a>, characteristic of the North American food manufacturing sector.</p>
<p>Thus, even if a statement “may contain milk” seems contradictory in a “vegan” or “plant-based” product, people allergic to milk should interpret it as an indication that this product may pose a risk to their health.</p><img src="https://counter.theconversation.com/content/221720/count.gif" alt="La Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Samuel Godefroy's research activities are funded by the Natural Sciences and Engineering Research Council of Canada, the Foreign Agriculture Service of the United States Department of Agriculture, R-Biopharm GmbH and R-Biopharm Canada Inc. He acts as an expert advisor to members of the food and beverage industry, international organizations (the Food and Agriculture Organization of the United Nations, the United Nations Industrial Development Organization and the World Bank), international food regulatory bodies such as the China National Centre for Food Safety Risk Assessment and consumer organizations such as Food Allergy Canada. Godefroy is Chairman of the Board of the Global Food Regulatory Science Society (GFoRSS).</span></em></p><p class="fine-print"><em><span>Jérémie Théolier et Silvia Dominguez ne travaillent pas, ne conseillent pas, ne possèdent pas de parts, ne reçoivent pas de fonds d'une organisation qui pourrait tirer profit de cet article, et n'ont déclaré aucune autre affiliation que leur poste universitaire.</span></em></p>Vegan foods are considered by most consumers to have no ingredients of animal origin, but they may actually contain milk proteins.Silvia Dominguez, Professionnelle de recherche en sciences des aliments, Université LavalJérémie Théolier, Professionel de recherche en sciences des aliments, Université LavalSamuel Godefroy, Professeur titulaire - Sciences des aliments, Université LavalLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2245472024-03-08T13:37:28Z2024-03-08T13:37:28ZHow to fast safely during Ramadan – what the science shows<figure><img src="https://images.theconversation.com/files/580697/original/file-20240308-21-os5g1u.jpg?ixlib=rb-1.1.0&rect=35%2C26%2C5955%2C3961&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/happy-muslim-parents-their-kids-sharing-2131454041">Drazen Zigic/Shutterstock</a></span></figcaption></figure><p>For <a href="https://www.pewresearch.org/religion/2015/04/02/muslims/">1.9 billion Muslims</a>, Ramadan is the ninth and holiest Islamic month and this year starts on March 11. During the 30 days of Ramadan, many Muslims fast, refraining from food, drink, smoking and sex, between dawn and sunset each day. </p>
<p>Fasting is only compulsory for adult Muslims. There are <a href="https://islamqa.info/en/answers/23296/who-is-exempt-from-fasting-during-ramadan">exemptions</a> for people who are sick, elderly, pregnant, breastfeeding, menstruating or travelling.</p>
<p>As Ramadan slowly moves across seasons, the fasting days are getting cooler and shorter than last year, at least for those in the northern hemisphere and those close to the equator. Regardless of where you live, it is important to drink plenty of fluids when breaking your fast at sunset and before you start your fast at dawn. </p>
<p>Scientific research has shown that fasting is <a href="https://www.nationalgeographic.co.uk/science-and-technology/2023/01/can-fasting-help-you-live-longer-heres-what-the-science-says">good for your health</a>. Animal studies have shown fasting results in longer life and better health. In humans, research suggests body weight, blood glucose, blood cholesterol and blood pressure all <a href="https://oamjms.eu/index.php/mjms/article/view/9508">improve with fasting</a>. </p>
<p>In terms of mental health, Ramadan fasting improves mental health and <a href="https://www.sciencedirect.com/science/article/pii/S0168822720308020">lessens depression symptoms</a>. Of course, there is an immense spiritual benefit too.</p>
<p>Many homes prepare traditional foods at the time of breaking the fast, often with fried food and sweets. A healthy alternative would be fresh fruit; dates have always been a common tradition. </p>
<p>One of the benefits of breaking fast with fruit is that it provides plenty of glucose for the organs, especially the brain. </p>
<p>Similarly, at dawn, a meal with protein, fat and complex carbohydrates, such as whole grains and beans, can be useful as fats can slow digestion, giving a fasting person a feeling of being full for longer. Complex carbohydrates also provide energy for longer. </p>
<p>Fluid intake is vital, especially if the weather is warmer and the fasting person is planning strenuous exercise.</p>
<figure class="align-center ">
<img alt="A bowl of dates" src="https://images.theconversation.com/files/580695/original/file-20240308-16-kztkea.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/580695/original/file-20240308-16-kztkea.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/580695/original/file-20240308-16-kztkea.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/580695/original/file-20240308-16-kztkea.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/580695/original/file-20240308-16-kztkea.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/580695/original/file-20240308-16-kztkea.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/580695/original/file-20240308-16-kztkea.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Dates are a good choice for breaking fast.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/raw-organic-medjool-dates-ready-eat-394253335">Brent Hofacker/Shutterstock</a></span>
</figcaption>
</figure>
<h2>Physical activity</h2>
<p>Lifestyle choices are important for your health. Apart from diet, exercise is important, too. Most exercises can be performed in Ramadan, but don’t expect to keep to your pre-Ramadan levels. </p>
<p>If you feel dehydrated, too tired or weak, then stop. A good time to exercise is in the morning or later afternoon when the outdoor temperature could be lower. However, this would not affect indoor exercises. </p>
<p>People whose professions require them to be physically active need to be careful that they don’t get dehydrated or suffer heat exhaustion – or worse, heatstroke. </p>
<p>Workers in hot climates need to be careful during the hottest part of the day (12 noon to 3pm). If you do need to go out a lot, be sensible and try to stay in shaded areas, if possible. When opening your fast, drink cool fluids and add a pinch of salt too, as excess sweating makes us lose salt. And wear light clothes.</p>
<p>Smoking and vaping are not permitted when fasting, so if you smoke or vape, it might be a good time to try to quit. </p>
<p>Smoking is the <a href="https://ash.org.uk/resources/view/facts-at-a-glance#:%7E:text=Summary,million%20deaths%20a%20year%20globally.">leading preventable cause of death</a> in the world. Think of using nicotine gum to help you quit when you break your fast. Islamic scholars allow the use of nicotine patches while fasting. </p>
<h2>What about the sick?</h2>
<p>If fasting would worsen a health condition, you should avoid fasting. However, many people with <a href="https://pubmed.ncbi.nlm.nih.gov/28791239/">chronic diseases do fast</a> without any problems. </p>
<p>If you have an illness and you want to fast, you should consult your doctor first, especially if you have a chronic health condition, such as diabetes, a heart condition or hypertension (high blood pressure).</p>
<p>If fasting makes you more ill, how is it beneficial if you can’t perform your normal acts of worship, or you need to be taken to the hospital?</p><img src="https://counter.theconversation.com/content/224547/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Feisal Subhan is a Lecturer in Biomedical Science (Human Physiology) and a Muslim Faith Advisor at the University of Plymouth. </span></em></p>Fasting is generally good for your health, but it needs to be done correctly. Ramadan mubarak.Feisal Subhan, Lecturer in Biomedical Science, University of PlymouthLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2236672024-03-05T13:29:22Z2024-03-05T13:29:22ZThe Atlantic diet: how it compares to its Mediterranean counterpart – and what benefits it might have<figure><img src="https://images.theconversation.com/files/579168/original/file-20240301-22-1qoqvf.jpg?ixlib=rb-1.1.0&rect=0%2C7%2C4822%2C3203&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">The Atlantic diet also places an emphasis on fresh, minimally-processed foods.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/cod-fish-potato-tomato-cherry-on-562428598">Natalia Mylova/ Shutterstock</a></span></figcaption></figure><p>The Mediterranean diet has long been seen as one of the most beneficial diets out there. It’s been associated with many health benefits, including lower risk of <a href="https://cdt.amegroups.org/article/view/14269/14736">cardiovascular disease</a> and other <a href="https://pubmed.ncbi.nlm.nih.gov/34204683/">chronic diseases</a> (including <a href="https://pubmed.ncbi.nlm.nih.gov/31480794/">cancer</a>), better <a href="https://pubmed.ncbi.nlm.nih.gov/35889954/">sleep</a> and even <a href="https://gut.bmj.com/content/69/7/1218">good gut health</a>.</p>
<p>But a recent study suggests that a slightly modified version of this diet – named the “<a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2814624">Atlantic diet</a>” – may also be beneficial for your health. </p>
<p>The Atlantic diet draws inspiration from the traditional eating habits of people living in northwestern Spain and Portugal. Like the Mediterranean diet, it’s characterised by eating local, fresh and minimally processed seasonal foods – such as vegetables, fruits, fish, wholegrain, nuts, beans and olive oil. But unlike the Mediterranean diet, the Atlantic diet also includes moderate amounts of meat and pork products, as well as starchy vegetables such as potatoes.</p>
<p>According to this latest study, the Atlantic diet may reduce the risk of <a href="https://www.heartuk.org.uk/genetic-conditions/metabolic-syndrome">metabolic syndrome</a>. This is the combination of high blood pressure, high blood fat levels, obesity and high blood sugar – all of which can lead to heart disease, stroke and type 2 diabetes.</p>
<p>The researchers conducted what’s known as a secondary analysis. This meant they analysed data from a previous study on the Atlantic diet, the <a href="https://pubmed.ncbi.nlm.nih.gov/27539113/">GALIAT Atlantic Diet study</a>, in order to better understand its effects. This was a six-month randomised clinical trial, which included more than 500 participants who were grouped together by family.</p>
<p>As part of the GALIAT trial, families were placed into two groups. One group followed the Atlantic diet. They were also taught about the diet and given cooking classes to help adhere to it. The second group, who acted as the control group, followed their usual diet and lifestyle. </p>
<p>The study lasted for six months. At the beginning of the study and after six months, researchers collected information on participants’ food intake using a three-day food diary, as well as their physical activity levels, any medications they took and other variables such as weight if they smoked.</p>
<p>In the <a href="https://www.mdpi.com/2072-6643/13/4/1211">initial GALIAT diet study</a>, the researchers found that the Atlantic diet group lost weight – whereas those in the control group gained weight. The Atlantic diet group also saw improvements in their levels of one type of cholesterol – though other types of cholesterol still remained the same. There were also no changes in their blood pressure and blood sugar.</p>
<figure class="align-center ">
<img alt="A plate of food with cooked fish and slices of pork or chorizo." src="https://images.theconversation.com/files/579170/original/file-20240301-28-ls360c.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/579170/original/file-20240301-28-ls360c.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/579170/original/file-20240301-28-ls360c.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/579170/original/file-20240301-28-ls360c.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/579170/original/file-20240301-28-ls360c.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/579170/original/file-20240301-28-ls360c.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/579170/original/file-20240301-28-ls360c.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The Atlantic diet may also include pork and other types of meat.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/prawn-rice-closeup-traditionnal-spanish-food-106809581">ilolab/ Shutterstock</a></span>
</figcaption>
</figure>
<p>In the recent secondary analysis of this study, the researchers found that overall, participants who had followed the Atlantic diet had significantly lower risk of developing metabolic syndrome compared to the control group. They also found that following the Atlantic diet lowered risk of obesity, improved waist circumference and levels of cholesterol (specifically high-density lipoprotein).</p>
<p>But though the Atlantic diet had an overall effect on lowering risk of metabolic syndrome, it wasn’t shown to have much effect on specific aspects of metabolic syndrome. Specifically, the researchers did not see any benefit from the Atlantic diet on blood pressure, blood sugar and blood fat levels.</p>
<p>Overall, the study shows that consuming the Atlantic diet may be helpful for managing weight – which may in turn lower risk of some long-term chronic conditions (such as cardiovascular disease). </p>
<h2>Balanced diet</h2>
<p>This is not the first time the effects of the Atlantic diet have been researched. </p>
<p><a href="https://www.atherosclerosis-journal.com/article/S0021-9150(12)00830-1/abstract">Previous studies</a> have shown that the Atlantic diet is associated with lower levels of inflammation, blood fat levels and blood pressure among adults living in Spain. <a href="https://www.mdpi.com/2072-6643/11/4/742">Another study</a> also found that Spanish people who paired the Atlantic diet with regular physical activity had a lower risk of cardiovascular disease, lower cholesterol and lower rates of obesity.</p>
<p>But while research does show some potential benefits in adhering to the Atlantic diet, these results may not hold true for everyone. </p>
<p>First, most studies on the Atlantic diet – including this latest one – only included participants of Spanish or white European descent. This means we don’t know whether the Atlantic diet will be equally beneficial for ethnic groups who are at <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/0470025131.ch2">greater risk of metabolic syndrome</a> – such as people of south Asian, Black African and Caribbean descent.</p>
<p>It’s well established that regularly consuming fruits, vegetables, wholegrains, nuts and fish provides a wide range of essential vitamins, minerals, fibre and antioxidants that are <a href="https://www.who.int/news-room/fact-sheets/detail/healthy-diet">vital for good health</a>. While the Atlantic diet is said to contain plenty of these foods, there’s no clear information from this latest study on portion sizes or what quantity of certain foods participants consumed in order to reduce their risk of metabolic syndrome.</p>
<p>Another thing worth mentioning is that the <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-016-3441-y">GALIAT study gained a lot of media attention at the time</a>. This may have influenced the particpants’ eating and lifestyle habits as a result, making them adhere more strictly to it – making it appear the diet had a greater affect than it actually might in reality.</p>
<p>And, even though participants in both groups had similar characteristics at the start of the study (such as how physically active they were on average, or if they smoked), the researchers were unable to adjust their findings to fully account for all the factors that might influence a person’s risk of developing metabolic syndrome.</p>
<p>The participants in the Atlantic diet group were also provided with the food they needed in order to stick with their diet. But in a real world setting, not everyone can regularly access or afford the kinds of foods the Atlantic diet consists of. This makes it difficult to know whether the findings will still stand outside of a controlled environment. </p>
<p>At the end of the day, the ideal diet to follow for improving metabolic health is one that includes a wide range of foods from each of the main food groups: fruits and vegetables, starchy carbohydrates (opting for wholegrain alternatives where possible), protein, dairy or dairy alternatives and healthy fats that you find accessible, affordable, enjoyable, as well as nourishing.</p><img src="https://counter.theconversation.com/content/223667/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Taibat (Tai) Ibitoye does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>The Atlantic diet draws inspiration from the traditional eating habits of people living in Spain and Portugal.Taibat (Tai) Ibitoye, Senior Lecturer in Public Health and Registered Dietitian, University of HertfordshireLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2237312024-02-28T19:15:27Z2024-02-28T19:15:27Z‘Naked carbs’ and ‘net carbs’ – what are they and should you count them?<figure><img src="https://images.theconversation.com/files/578191/original/file-20240227-30-zvycnf.jpg?ixlib=rb-1.1.0&rect=9%2C18%2C6097%2C4001&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.pexels.com/photo/tasty-soft-buns-in-wicker-basket-4197986/">Pexels/Karolina Grabowska</a></span></figcaption></figure><p>According to <a href="https://www.tiktok.com/channel/carbs?lang=en">social media</a>, carbs come in various guises: naked carbs, net carbs, complex carbs and more. </p>
<p>You might be wondering what these terms mean or if all carbs are really the same. If you are into “carb counting” or “cutting carbs”, it’s important to make informed decisions about what you eat. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/stop-hating-on-pasta-it-actually-has-a-healthy-ratio-of-carbs-protein-and-fat-197416">Stop hating on pasta – it actually has a healthy ratio of carbs, protein and fat</a>
</strong>
</em>
</p>
<hr>
<h2>What are carbs?</h2>
<p>Carbohydrates, or “carbs” for short, are one of the main sources of <a href="https://www.tandfonline.com/doi/full/10.1080/10408398.2017.1392287">energy</a> we need for brain function, muscle movement, digestion and pretty much everything our bodies do. </p>
<p>There are two classifications of carbs, <a href="https://www.ncbi.nlm.nih.gov/books/NBK459280/">simple and complex</a>. Simple carbs have one or two sugar molecules, while complex carbs are three or more sugar molecules joined together. For example, table sugar is a simple carb, but starch in potatoes is a complex carb. </p>
<p>All carbs need to be broken down into individual molecules by our digestive enzymes to be absorbed. Digestion of complex carbs is a much slower process than simple carbs, leading to a more gradual blood sugar increase. </p>
<p>Fibre is also considered a complex carb, but it has a structure our body is not capable of digesting. This means we don’t absorb it, but it helps with the movement of our <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2007.00616.x">stool and prevents constipation</a>. Our good gut bacteria also love fibre as they can digest it and use it for energy – important for a healthy gut. </p>
<h2>What about ‘naked carbs’?</h2>
<p>“Naked carbs” is a popular term usually used to refer to foods that are mostly simple carbs, without fibre or accompanying protein or fat. White bread, sugary drinks, jams, sweets, white rice, white flour, crackers and fruit juice are examples of these foods. Ultra-processed foods, where the grains are stripped of their outer layers (including fibre and most nutrients) leaving “refined carbs”, also fall into this category.</p>
<p>One of the problems with naked carbs or refined carbs is they <a href="https://link.springer.com/article/10.1007/s11033-020-05611-3">digest and absorb quickly</a>, causing an immediate rise in blood sugar. This is followed by a rapid spike in <a href="https://diabetesjournals.org/diabetes/article/25/9/741/4132/Plasma-Glucose-and-Insulin-Responses-to-Orally">insulin</a> (a hormone that signals cells to remove sugar from blood) and then a drop in blood sugar. This can lead to hunger and cravings – a vicious cycle that only gets worse with eating more of the same foods. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/i-want-to-eat-healthily-so-why-do-i-crave-sugar-salt-and-carbs-212114">I want to eat healthily. So why do I crave sugar, salt and carbs?</a>
</strong>
</em>
</p>
<hr>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/578193/original/file-20240227-24-ibtpni.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="donut with sprinkles in close up" src="https://images.theconversation.com/files/578193/original/file-20240227-24-ibtpni.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/578193/original/file-20240227-24-ibtpni.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/578193/original/file-20240227-24-ibtpni.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/578193/original/file-20240227-24-ibtpni.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/578193/original/file-20240227-24-ibtpni.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/578193/original/file-20240227-24-ibtpni.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/578193/original/file-20240227-24-ibtpni.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Naked carbs can make blood sugars spike then crash.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/pink-doughnut-with-colorful-sprinkles-intilt-shift-lens-3784440/">Pexels/Alexander Grey</a></span>
</figcaption>
</figure>
<h2>What about ‘net carbs’?</h2>
<p>This is another popular term tossed around in dieting discussions. Net carbs refer to the part of the carb food that we actually absorb. </p>
<p>Again, fibre is not easily digestible. And some carb-rich foods contain sugar alcohols, such as sweeteners (like xylitol and sorbitol) that have limited absorption and little to no effect on blood sugar. Deducting the value of fibre and sugar alcohols from the total carbohydrate content of a food gives what’s considered its net carb value. </p>
<p>For example, canned pear in juice has around <a href="https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F006593">12.3g of “total carbohydrates” per 100g</a>, including 1.7g carb + 1.7g fibre + 1.9g sugar alcohol. So its net carb is 12.3g – 1.7g – 1.9g = 8.7g. This means 8.7g of the 12.3g total carbs impacts blood sugar.</p>
<p>The nutrition labels on packaged foods in Australia and New Zealand usually list fibre separately to carbohydrates, so the net carbs have already been calculated. This is not the case in other countries, where “total carbohydrates” are listed.</p>
<p><div data-react-class="TiktokEmbed" data-react-props="{"url":"https://www.tiktok.com/@andydoeshealthy/video/7040499646451502342"}"></div></p>
<h2>Does it matter though?</h2>
<p>Whether or not you should care about net or naked carbs depends on your dietary preferences, health goals, food accessibility and overall nutritional needs. Generally speaking, we should try to limit our consumption of simple and refined carbs. </p>
<p>The latest <a href="https://iris.who.int/bitstream/handle/10665/370420/9789240073593-eng.pdf?sequence=1">World Health Organization guidelines</a> recommend our carbohydrate intake should ideally come primarily from whole grains, vegetables, fruits and pulses, which are rich in complex carbs and fibre. This can have significant health benefits (to <a href="https://pubmed.ncbi.nlm.nih.gov/33096647/">regulate hunger, improve cholesterol or help with weight management</a>) and reduce the risk of conditions <a href="https://pubmed.ncbi.nlm.nih.gov/33096647/">such as heart disease, obesity and colon cancer</a>.</p>
<p>In moderation, naked carbs aren’t necessarily bad. But pairing them with fats, protein or fibre <a href="https://www.thelancet.com/article/S0140-6736(18)31809-9/fulltext">can slow down the digestion</a> and absorption of sugar. This can help to stabilise blood sugar levels, prevent spikes and crashes and <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2007.00616.x">support personal weight management goals</a>. If you’re managing diabetes or insulin resistance, paying attention to the composition of your meals, and the quality of your carbohydrate sources is essential.</p>
<p>A <a href="https://theconversation.com/what-are-ketogenic-diets-can-they-treat-epilepsy-and-brain-cancer-83401">ketogenic (high fat, low carb) diet</a> typically restricts carb intake to between 20 and 50g each day. But this carb amount refers to net carbs – so it is possible to eat more carbs from high-fibre sources.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/578196/original/file-20240227-24-vpjsg8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="salad with quinoa and vegetables" src="https://images.theconversation.com/files/578196/original/file-20240227-24-vpjsg8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/578196/original/file-20240227-24-vpjsg8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=399&fit=crop&dpr=1 600w, https://images.theconversation.com/files/578196/original/file-20240227-24-vpjsg8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=399&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/578196/original/file-20240227-24-vpjsg8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=399&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/578196/original/file-20240227-24-vpjsg8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=501&fit=crop&dpr=1 754w, https://images.theconversation.com/files/578196/original/file-20240227-24-vpjsg8.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=501&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/578196/original/file-20240227-24-vpjsg8.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=501&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Choose complex carbohydrates with lots of fibre.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/healthy-salad-spinachquinoa-roasted-vegetables-201536141">Shutterstock</a></span>
</figcaption>
</figure>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/how-much-protein-do-i-need-as-i-get-older-and-do-i-need-supplements-to-get-enough-215695">How much protein do I need as I get older? And do I need supplements to get enough?</a>
</strong>
</em>
</p>
<hr>
<h2>Some tips to try</h2>
<p>Some simple strategies can help you get the most out of your carb intake:</p>
<ul>
<li><p>reduce your intake of naked carbs and foods high in sugar and white flour, such as white bread, table sugar, honey, lollies, maple syrup, jam, and fruit juice</p></li>
<li><p>opt for protein- and fibre-rich carbs. These include oats, sweet potatoes, nuts, avocados, beans, whole grains and broccoli</p></li>
<li><p>if you are eating naked carbs, dress them up with some protein, fat and fibre. For example, top white bread with a nut butter rather than jam </p></li>
<li><p>if you are trying to reduce the carb content in your diet, be wary of any <a href="https://link.springer.com/article/10.1007/s12603-020-1417-1">symptoms of low blood glucose</a>, including headaches, nausea, and dizziness </p></li>
<li><p>working with a health-care professional such as an accredited practising dietitian or your GP can help develop an individualised diet plan that meets your specific needs and goals.</p></li>
</ul>
<hr>
<p><em>Correction: this article has been updated to indicate how carbohydrates are listed on food nutrition labels in Australia and New Zealand.</em></p><img src="https://counter.theconversation.com/content/223731/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>All carbs need to be broken down by our digestive enzymes to be absorbed. Digestion of complex carbs is a much slower process than simple carbs, leading to a more gradual blood sugar increase.Saman Khalesi, Senior Lecturer and Discipline Lead in Nutrition, School of Health, Medical and Applied Sciences, CQUniversity AustraliaAnna Balzer, Lecturer, Medical Science School of Health, Medical and Applied Sciences, CQUniversity AustraliaCharlotte Gupta, Postdoctoral research fellow, CQUniversity AustraliaChris Irwin, Senior Lecturer in Nutrition and Dietetics, School of Health Sciences & Social Work, Griffith UniversityGrace Vincent, Senior Lecturer, Appleton Institute, CQUniversity AustraliaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2229702024-02-27T12:30:24Z2024-02-27T12:30:24ZOmega-3 fatty acids are linked to better lung health, particularly in patients with pulmonary fibrosis<figure><img src="https://images.theconversation.com/files/577659/original/file-20240223-30-2mxmmk.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C3840%2C2160&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Your diet may play a role in maintaining lung health.</span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/human-respiratory-system-lungs-anatomy-royalty-free-image/1249730889">magicmine/iStock via Getty Images</a></span></figcaption></figure><p>Omega-3 fatty acids have garnered significant interest among patients and clinicians for their potential <a href="https://doi.org/10.3945/an.111.000893">protective health effects</a>, including lung health. In our recently published research, my colleagues and I found that higher dietary intake of omega-3 fatty acids is linked to <a href="https://doi.org/10.1016/j.chest.2023.09.035">better lung function and longer survival</a> in patients with pulmonary fibrosis, a chronic respiratory disease.</p>
<p>Found in foods such as fish and nuts and in some supplements, <a href="https://chem.libretexts.org/Courses/Willamette_University/WU%3A_Chem_199_-_Better_Living_Through_Chemistry/01%3A_Chemicals_in_Food/1.04%3A_Macro-_and_Micronutrients/1.4.02%3A_Fats_and_Cholesterol">omega-3 fatty acids</a> are polyunsaturated fats that are essential nutrients for people. They serve several important functions in the body, such as providing structure to cells and regulating inflammation.</p>
<p>Researchers believe two omega-3 fatty acids, <a href="https://doi.org/10.1042/bst20160474">docosahexaenoic and eicosapentaenoic acids, or DHA and EPA</a>, are the most beneficial to overall health. When the body breaks them down, their byproducts have <a href="https://doi.org/10.1016/j.atherosclerosis.2020.11.018">anti-inflammatory effects</a>. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/577668/original/file-20240223-26-i1nth6.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Chemical structure of EPA and DHA" src="https://images.theconversation.com/files/577668/original/file-20240223-26-i1nth6.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/577668/original/file-20240223-26-i1nth6.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=507&fit=crop&dpr=1 600w, https://images.theconversation.com/files/577668/original/file-20240223-26-i1nth6.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=507&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/577668/original/file-20240223-26-i1nth6.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=507&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/577668/original/file-20240223-26-i1nth6.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=637&fit=crop&dpr=1 754w, https://images.theconversation.com/files/577668/original/file-20240223-26-i1nth6.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=637&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/577668/original/file-20240223-26-i1nth6.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=637&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">EPA and DHA are two omega-3 fatty acids particularly linked to health benefits.</span>
<span class="attribution"><a class="source" href="https://med.libretexts.org/Courses/Allan_Hancock_College/Introduction_to_Nutrition_Science_(Bisson_et._al)/07%3A_Lipids/7.04%3A_Fatty_Acid_Types_and_Food_Sources">Minutemen/Wikimedia Commons via LibreTexts</a></span>
</figcaption>
</figure>
<p>I <a href="https://scholar.google.com/citations?user=QeKA8ZoAAAAJ&hl=en">am a pulmonologist</a> at the University of Virginia School of Medicine, and my research team and I are working to identify risk factors that may contribute to the development of <a href="https://www.lung.org/lung-health-diseases/lung-disease-lookup/pulmonary-fibrosis/introduction#">pulmonary fibrosis</a>. In this disease, scarred lung tissue can lead to respiratory failure and death.</p>
<p>We examined whether higher levels of DHA and EPA in the blood of patients with pulmonary fibrosis in different groups of research participants in the U.S. were linked to disease progression. We found that patients with higher levels of omega-3 fatty acids in their blood had a <a href="https://doi.org/10.1016/j.chest.2023.09.035">slower decline in lung function and longer survival</a>. Notably, these findings persisted even after we accounted for other factors such as age and co-occurring diseases. </p>
<h2>Why it matters</h2>
<p>Currently, there are <a href="https://doi.org/10.1111/crj.13466">very few treatments</a> available for pulmonary fibrosis. Those that do exist have significant side effects. Our findings suggest that increasing omega-3 fatty acids in a patient’s diet may slow the progression of this devastating disease.</p>
<p>Researchers have investigated the role of nutrition in many other diseases, but it remains understudied in chronic lung diseases, including pulmonary fibrosis. Our study, along with other published research, suggests <a href="https://doi.org/10.1183/13993003.00262-2023">dietary modifications</a> may influence the trajectory of this disease and improve a patient’s ability to tolerate treatment.</p>
<figure>
<iframe width="440" height="260" src="https://www.youtube.com/embed/dQt4_KQUCnk?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">Scarring in lung tissue makes it more difficult to breathe.</span></figcaption>
</figure>
<p>Furthermore, other studies using mice have shed light on how omega-3 fatty acids may <a href="https://doi.org/10.1186/1471-2466-14-64">protect against pulmonary fibrosis</a> by regulating the activity of inflammatory cells and slowing buildup of scar tissue in the lungs. </p>
<h2>What still isn’t known</h2>
<p>Since we were able to measure omega-3 fatty acid levels in the blood at only one point in time, we could not determine whether changing levels over time correlates with changes in pulmonary fibrosis. </p>
<p>Crucially, it remains unknown whether increasing omega-3 fatty acid levels in the blood will have a meaningful effect on the lives of patients with pulmonary fibrosis. Omega-3 fatty acids in the blood might not directly affect pulmonary fibrosis and may simply reflect healthier lifestyles and diets. </p>
<p>Clinical trials are necessary to actually determine whether omega-3 fatty acids are beneficial for patients with respiratory diseases.</p>
<h2>What’s next</h2>
<p>We plan to continue researching whether omega-3 fatty acids have a protective effect against pulmonary fibrosis. </p>
<p>Specifically, we hope to determine the mechanism by which omega-3-enriched interventions affect the lungs of patients with pulmonary fibrosis. </p>
<p>These will be important steps to identify patients who may be particularly responsive to omega-3 therapies and move these treatments toward clinical testing.</p><img src="https://counter.theconversation.com/content/222970/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>John Kim receives funding from the National Institute of Health and Chest Foundation. </span></em></p>Essential fats found in fish and nuts are tied to many protective health benefits. Researchers found they may also slow decline of lung function and prolong the lives of pulmonary fibrosis patients.John Kim, Assistant Professor of Medicine, University of VirginiaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2121142024-02-26T19:00:52Z2024-02-26T19:00:52ZI want to eat healthily. So why do I crave sugar, salt and carbs?<figure><img src="https://images.theconversation.com/files/567024/original/file-20231221-29-wxqo9t.jpg?ixlib=rb-1.1.0&rect=17%2C565%2C5973%2C3422&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.pexels.com/photo/donut-with-sprinkles-1785852/">Lisa Fotios/Pexels</a></span></figcaption></figure><p>We all want to eat healthily, especially as we reset our health goals at the start of a new year. But sometimes these plans are sabotaged by powerful cravings for sweet, salty or carb-heavy foods. </p>
<p>So why do you crave these foods when you’re trying to improve your diet or lose weight? And what can you do about it?</p>
<p>There are many reasons for craving specific foods, but let’s focus on four common ones:</p>
<h2>1. Blood sugar crashes</h2>
<p>Sugar is a key energy source for all animals, and its taste is one of the most basic sensory experiences. Even without specific sweet taste receptors on the tongue, a strong preference for sugar can develop, indicating a mechanism beyond taste alone.</p>
<p>Neurons <a href="https://www.nature.com/articles/s41593-021-00982-7">responding to sugar</a> are activated when sugar is delivered to the gut. This can increase appetite and make you want to consume more. Giving into cravings also drives an appetite for more sugar. </p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/im-trying-to-lose-weight-and-eat-healthily-why-do-i-feel-so-hungry-all-the-time-what-can-i-do-about-it-215808">I’m trying to lose weight and eat healthily. Why do I feel so hungry all the time? What can I do about it?</a>
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<p>In the long term, research suggests a high-sugar diet can affect <a href="https://www.bmj.com/content/369/bmj.m2382">mood</a>, digestion and <a href="https://pubmed.ncbi.nlm.nih.gov/33339337/">inflammation</a> in the <a href="https://www.science.org/doi/10.1126/scitranslmed.aay6218?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed">gut</a>.</p>
<p>While there’s a lot of <a href="https://www.sciencedirect.com/science/article/pii/S0149763402000040?via%3Dihub#aep-section-id23">variation between individuals</a>, regularly eating sugary and high-carb foods can lead to <a href="https://pubmed.ncbi.nlm.nih.gov/30951762/">rapid spikes and crashes</a> in blood sugar levels. When your blood sugar drops, your body can respond by craving quick sources of energy, often in the form of sugar and carbs because these deliver the fastest, most easily accessible form of energy. </p>
<h2>2. Drops in dopamine and serotonin</h2>
<p>Certain neurotransmitters, such as <a href="https://pubmed.ncbi.nlm.nih.gov/30595479/">dopamine</a>, are involved in the reward and pleasure centres of the brain. Eating sugary and carb-rich foods can trigger the release of dopamine, creating a pleasurable experience and reinforcing the craving. </p>
<p>Serotonin, the feel-good hormone, suppresses <a href="https://www.sciencedirect.com/science/article/pii/S1569733910700886">appetite</a>. Natural changes in serotonin can influence daily fluctuations in mood, energy levels and attention. It’s also associated with eating more <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5829131/">carb-rich snacks in the afternoon</a>. </p>
<figure class="align-center ">
<img alt="Woman sits at her desk, tired" src="https://images.theconversation.com/files/567025/original/file-20231221-27-ljdcvp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/567025/original/file-20231221-27-ljdcvp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/567025/original/file-20231221-27-ljdcvp.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/567025/original/file-20231221-27-ljdcvp.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/567025/original/file-20231221-27-ljdcvp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/567025/original/file-20231221-27-ljdcvp.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/567025/original/file-20231221-27-ljdcvp.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Do you get 3pm sugar cravings? Serotonin could play a role.</span>
<span class="attribution"><a class="source" href="https://www.pexels.com/photo/photo-of-woman-holding-her-head-4064177/">Marcus Aurelius/Pexels</a></span>
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<p><a href="https://pubmed.ncbi.nlm.nih.gov/21985780/">Low carb diets</a> may reduce serotonin and lower mood. However, a recent systematic review suggests little association between these diets and risk for <a href="https://www.sciencedirect.com/science/article/pii/S0165032722013933?via%3Dihub">anxiety and depression</a>. </p>
<p>Compared to men, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4189179/">women tend to crave more carb rich foods</a>. Feeling irritable, tired, depressed or experiencing carb cravings are part of premenstrual <a href="https://pubmed.ncbi.nlm.nih.gov/29218451/">symptoms</a> and could be <a href="https://www.ncbi.nlm.nih.gov/books/NBK560698/">linked to</a> reduced <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9928757/">serotonin levels</a>. </p>
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Read more:
<a href="https://theconversation.com/got-period-pain-or-cramps-what-to-eat-and-avoid-according-to-science-218344">Got period pain or cramps? What to eat and avoid, according to science</a>
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<h2>3. Loss of fluids and drops in blood sugar and salt</h2>
<p>Sometimes our bodies crave the things they’re missing, such as hydration or even salt. A low-carb diet, for example, <a href="https://www.ncbi.nlm.nih.gov/books/NBK537084/">depletes</a> insulin levels, decreasing sodium and water retention. </p>
<p><a href="https://www.sciencedirect.com/science/article/pii/S1933287419302673">Very low-carb diets</a>, like ketogenic diets, induce “ketosis”, a metabolic state where the body switches to using fat as its primary energy source, moving away from the usual dependence on carbohydrates. </p>
<p>Ketosis is often associated with increased urine production, further contributing to potential fluid loss, electrolyte imbalances and salt cravings.</p>
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Read more:
<a href="https://theconversation.com/health-check-do-we-crave-the-food-our-bodies-need-53218">Health Check: do we crave the food our bodies need?</a>
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<h2>4. High levels of stress or emotional turmoil</h2>
<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214609/">Stress</a>, boredom and emotional turmoil can lead to cravings for comfort foods. This is because stress-related hormones can impact our appetite, satiety (feeling full) and food preferences. </p>
<p>The stress hormone <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3425607/">cortisol</a>, in particular, can drive cravings for <a href="https://www.sciencedirect.com/science/article/abs/pii/S0306453000000354">sweet comfort foods</a>. </p>
<p>A <a href="https://www.sciencedirect.com/science/article/abs/pii/S0306453000000354">2001 study</a> of 59 premenopausal women subjected to stress revealed that the stress led to higher calorie consumption. </p>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/37295418/">A more recent study</a> found chronic stress, when paired with high-calorie diet, increases food intake and a preference for sweet foods. This shows the importance of a healthy diet during stress to prevent weight gain.</p>
<h2>What can you do about cravings?</h2>
<p>Here are four tips to curb cravings:</p>
<p><strong>1) don’t cut out whole food groups.</strong> Aim for a well-balanced diet and make sure you include:</p>
<ul>
<li><p><em>sufficient protein</em> in your meals to help you feel full and reduce the urge to snack on sugary and carb-rich foods. Older adults should aim for 20–40g protein per meal with a particular focus on <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1111/jhn.12838">breakfast and lunch</a> and an overall daily protein intake of at least <a href="https://apps.who.int/iris/handle/10665/43411">0.8g</a> per kg of body weight for <a href="https://pubmed.ncbi.nlm.nih.gov/35187864/">muscle health</a></p></li>
<li><p><em>fibre-rich foods</em>, such as vegetables and whole grains. These make you feel full and <a href="https://pubmed.ncbi.nlm.nih.gov/32142510/">stabilise your blood sugar</a> levels. Examples include broccoli, quinoa, brown rice, oats, beans, lentils and bran cereals. Substitute refined carbs high in sugar like processed snack bars, soft drink or baked goods for more complex ones like whole grain bread or wholewheat muffins, or nut and seed bars or energy bites made with chia seeds and oats</p></li>
</ul>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/how-much-protein-do-i-need-as-i-get-older-and-do-i-need-supplements-to-get-enough-215695">How much protein do I need as I get older? And do I need supplements to get enough?</a>
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<p><strong>2) manage your stress levels.</strong> Practise stress-reduction techniques like meditation, deep breathing, or yoga to manage emotional triggers for cravings. Practising <a href="https://pubmed.ncbi.nlm.nih.gov/30570305/">mindful eating</a>, by eating slowly and tuning into bodily sensations, can also reduce daily calorie intake and curb cravings and stress-driven eating </p>
<p><strong>3) get enough sleep.</strong> Aim for <a href="https://pubmed.ncbi.nlm.nih.gov/33054337/">seven to eight</a> hours of quality sleep per night, with a minimum of seven hours. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9031614/">Lack of sleep</a> can disrupt hormones that regulate hunger and cravings</p>
<p><strong>4) control your portions.</strong> If you decide to indulge in a treat, control your portion size to avoid overindulging.</p>
<p>Overcoming cravings for sugar, salt and carbs when trying to eat healthily or lose weight is undoubtedly a formidable challenge. Remember, it’s a journey, and setbacks may occur. Be patient with yourself – your success is not defined by occasional cravings but by your ability to manage and overcome them.</p><img src="https://counter.theconversation.com/content/212114/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Hayley O'Neill is a wellness coach for Hayley M O'Neill Enterprises.</span></em></p>We all want to eat healthily, especially as we reset our health goals at the start of a new year. But sometimes these plans are sabotaged by powerful cravings for sweet, salty or carb-heavy foods.Hayley O'Neill, Assistant Professor, Faculty of Health Sciences and Medicine, Bond UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2193632024-02-13T18:30:40Z2024-02-13T18:30:40Z‘Fortress’ conservation policies threaten the food security of rural populations<figure><img src="https://images.theconversation.com/files/575435/original/file-20240213-28-bvlney.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C5725%2C3819&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Pine trees reflected in smooth water of the lake. Waterlogged valley in the snowy Rocky Mountains.</span> <span class="attribution"><span class="source">Shutterstock</span></span></figcaption></figure><p>Barriers created by “<a href="https://doi.org/10.1080/08039410.2005.9666319">fortress conservation</a>” — as in the near-total sectioning off of land for conservation without human interference — are threatening important dietary diversity for the up to 1.5 billion people around the world <a href="https://doi.org/10.1038/s43016-023-00776-z">who rely on wild foods</a>, from bushmeat to wild vegetables and fruit. </p>
<p>Conservation, especially when modelled on notions of “pristine nature” — environments untouched by human influence — can create obstacles by limiting access to important food sources. We must shift from strict fortress conservation to more integrated, <a href="https://doi.org/10.1016/j.landusepol.2020.104822">sustainable use of rural landscapes</a> if we are to achieve both biodiversity conservation and dietary outcomes. </p>
<p>Policymakers must take this into account and design policies that better inform global, regional and national commitments to food security and nutrition — especially in the context an ever-changing and unpredictable climate. </p>
<p>These policies must recognize people’s rights of access to these landscapes to ensure dietary diversity in rural settings. Policies for <a href="https://www.fao.org/fileadmin/user_upload/hlpe/hlpe_documents/HLPE_Reports/HLPE-Report-11_EN.pdf">sustainable forestry</a> are also a key component of sustainable food systems.</p>
<h2>Settling down</h2>
<p>Human societies were nomadic for the <a href="https://doi.org/10.1016/j.futures.2019.102488">majority of our history</a>. In turn, traditional diets were mostly comprised of wild foods, both plants and animals, that were harvested from the surrounding environment. </p>
<p>However, over time, communities became increasingly sedentary and relied more and more on foods that were cultivated, rather than those collected from the wild. </p>
<p>This process dramatically accelerated in the last century with the <a href="https://www.treehugger.com/green-revolution-history-technologies-and-impact-5189596">Green Revolution</a> beginning in the 1940s, characterized by the increased dominance of monoculture agriculture. This shift is the greatest driver of forest and other habitat loss globally, resulting in the <a href="https://hdl.handle.net/10520/EJC64895">substantial simplification of our diets</a>. </p>
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<img alt="A tractor sprays pesticides on a soybean field." src="https://images.theconversation.com/files/575072/original/file-20240212-26-7iq9ai.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/575072/original/file-20240212-26-7iq9ai.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/575072/original/file-20240212-26-7iq9ai.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/575072/original/file-20240212-26-7iq9ai.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/575072/original/file-20240212-26-7iq9ai.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/575072/original/file-20240212-26-7iq9ai.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/575072/original/file-20240212-26-7iq9ai.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">A tractor sprays pesticides on a soybean field. Monoculture farming can produce high yields, but at the cost of extreme fragility to external climatic and environmental shocks.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
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<p>However, we have since learned that biodiverse wild and naturalized species are integral in rural food consumption, contributing to diverse diets, better nutrition and overall health and well-being, often for the poorest members of society. In other words, diversity in diets is linked with <a href="https://doi.org/10.1016/S2542-5196(22)00091-2">better nutrition and improved overall health</a>.</p>
<p>Up to 1.5 billion people globally <a href="https://doi.org/10.3389/ffgc.2020.00029">depend on wild foods for nutrition and dietary diversity, particularly in the tropics</a>. Building policies that protect people’s rights to access these landscapes is of paramount importance to ensure such dietary diversity in many rural settings.</p>
<p>We must devote attention to people living in rural areas around the planet, where their <a href="https://doi.org/10.1017/S0030605322000916">access to wild foods</a> — including those found in forests — has become limited. That’s cutting off important sources of healthy food and nutrition.</p>
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<strong>
Read more:
<a href="https://theconversation.com/how-culturally-appropriate-diets-can-be-a-pathway-to-food-security-in-the-canadian-arctic-209575">How culturally appropriate diets can be a pathway to food security in the Canadian Arctic</a>
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<p>Global initiatives to set aside land for biodiversity conservation can compromise such access and thus significantly reduce dietary diversity. </p>
<p>Current commitments, such as the <a href="https://doi.org/10.1038/s41559-023-02048-2">30 x 30 initiative</a>, in the name of conservation can result in the annexation of land and curtail the rights and access to diverse food sources by local people, despite <a href="https://doi.org/10.1038/s41893-018-0100-6">evidence that locally-led conservation can play an integral role in improving both ecological and human welfare</a>.</p>
<h2>Local stewards</h2>
<p>It is increasingly recognized that those who benefit from access — mostly Indigenous Peoples and local communities — are the best stewards of that land. </p>
<p><a href="https://www.ohchr.org/en/special-procedures/sr-food/about-right-food-and-human-rights">Food</a> is a fundamental human right, recognized by many international treaties and nation states. However, land annexation in the name of conservation, and loss of access to the natural resources they contain, continues unabated. </p>
<p>The major issue is that the notion of “pristine nature” does not exist in most landscapes, both tropical and temperate. Indeed, most environments are more a <a href="https://doi.org/10.5751/ES-12322-260206">manifestation of human use and management than the product of natural forces alone</a>. The recognition of how humans have shaped and promoted biodiversity-rich landscapes is often missed in the implmentation of conservation. </p>
<p>It’s time for action on the evidence that forests and tree-based landscapes <a href="https://www.iufro.org/fileadmin/material/publications/iufro-series/ws33/ws33.pdf">can (and must be) a small but integral part of the solution to the global problem of food security and nutrition</a>. In essence, forests and trees should play a role in global food security strategies.</p>
<p>The role of wild foods in contributing to the United Nations’ <a href="https://www.cambridge.org/core/services/aop-cambridge-core/content/view/55601EBA11ED5027EF2901A3AE017744/9781108486996c2_48-71.pdf/sdg_2_zero_hunger_challenging_the_hegemony_of_monoculture_agriculture_for_forests_and_people.pdf">Sustainable Development Goal 2, Zero Hunger, has also been underscored</a> and there is considerable <a href="https://www.fao.org/interactive/sdg2-roadmap/en/">emerging evidence</a> on just how sustainable tree-based wild food systems could contribute to the overall 2030 Agenda on Sustainable Development. </p>
<p>Yet little real progress has been made in recognizing this at a functional or policy level, acknowledging the fundamental contribution of wild foods to dietary diversity. </p>
<p>The discourse of achieving global food security, with a focus on monoculture crops and industrial agriculture with all its environmental and nutritional deficiencies, remains dominant. This is resulting in continuing habitat loss, primarily within forests and other tree-based systems. </p>
<h2>The way forward</h2>
<p>The recent <a href="https://www.cop28.com/en/food-and-agriculture">Declaration on Sustainable Agriculture, Resilient Food Systems and Climate Action</a> at the COP28 climate summit goes some way to recognize the importance of “smallholders, family farmers, fisherfolk and other producers and food workers.” However, there is no mention of the role of wild foods in rural nutrition, nor the role that forests and trees play in <a href="https://doi.org/10.1016/j.forpol.2017.01.012">supporting agriculture</a> through ecosystem service provision. </p>
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Read more:
<a href="https://theconversation.com/flipping-indigenous-regional-development-in-newfoundland-upside-down-lessons-from-australia-218298">Flipping Indigenous regional development in Newfoundland upside-down: lessons from Australia</a>
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<p>This must change to allow sustainable use initiatives to play a critical role in complementing and supporting diverse and nutritious diets for the rural poor — without compromising biodiversity goals or climate change mitigation strategies.</p><img src="https://counter.theconversation.com/content/219363/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Terry Sunderland does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Integrating local and Indigenous knowledge into conservation can help to support diverse diets without compromising biodiversity goals.Terry Sunderland, Professor in the Faculty of Forestry, University of British ColumbiaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2213802024-02-13T16:08:44Z2024-02-13T16:08:44ZMillions of older people don’t get enough nutrients – how to spot it and what to do about it<figure><img src="https://images.theconversation.com/files/574978/original/file-20240212-16-xw8sc6.jpg?ixlib=rb-1.1.0&rect=29%2C9%2C6581%2C4390&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.gettyimages.co.uk/detail/photo/osteoporosis-good-food-for-our-good-health-royalty-free-image/1475431573?phrase=healthy+older+adults+eating+dairy&adppopup=true">Erdark</a></span></figcaption></figure><p>By 2050, approximately a quarter of the UK population is <a href="https://www.ons.gov.uk/peoplepopulationandcommunity/populationandmigration/populationestimates/articles/overviewoftheukpopulation/january2021">expected to be over the age of 65</a>. With this in mind, the World Health Organization (WHO) has put “<a href="https://cdn.who.int/media/docs/default-source/decade-of-healthy-ageing/decade-proposal-final-apr2020-en.pdf?sfvrsn=b4b75ebc_28">healthy ageing</a>” on its agenda. This means finding ways to maintain health, wellbeing and functional ability in order to have a good quality of life and enjoy the later years. </p>
<p>Everyone ages at a different rate – but there are some things that can influence how well we age, such as by making changes to the types of activity we do and the foods we eat. </p>
<p>Older adults are <a href="https://www.ageuk.org.uk/globalassets/age-uk/documents/reports-and-publications/research-report-2019--one-step-at-a-time.pdf">generally less physically active</a> than they were when they were younger and because of this, their energy intake requirement may decrease. However, there is a difference between energy requirements and nutrient requirements, and nutrient requirements actually remain the same, if not increase, as we get older. </p>
<p>This means we need to get more nutrients into less energy which can be tricky as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4589891/#:%7E:text=The%20physiological%20changes%20that%20occur,can%20contribute%20to%20declining%20appetite.">older adults often have lower appetites</a>. This is why <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6971894/">scientists suggest</a> that it may be necessary to enrich the food of older people to maintain the nutrient intake. </p>
<h2>How to spot when someone isn’t eating enough?</h2>
<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8399049/">Several studies have shown</a> that undernutrition affects one in ten older people living independently at home. However, it affects five in ten older people living in nursing homes, and seven in ten older people in hospital. </p>
<p>Being overweight, even obese, <a href="https://link.springer.com/article/10.1007/s40520-023-02650-1">does not protect</a> against undernutrition. And when older adults lose weight, they lose muscle, meaning that they are more likely to lose their <a href="https://www.frontiersin.org/articles/10.3389/fnut.2022.892675/full?&utm_source=Email_to_authors_&utm_medium=Email&utm_content=T1_11.5e1_author&utm_campaign=Email_publication&field=&journalName=Frontiers_in_Nutrition&id=892675">abilities to do daily tasks</a>.</p>
<p>Weight loss in older adults is a key sign of malnutrition that needs to be addressed – but it can be easily missed, especially when many older adults associate the idea of thinness <a href="https://www.sciencedirect.com/science/article/pii/S0195666319307603?casa_token=iU5UIdNwGDgAAAAA:I81EKDJ2T0oBsOsZunpPBk6uI-TcgiCr-5gPJE1tz4-Tq3w8pK4Yi_mv22AhVHHpRpiv1Bvz0RI">with good health</a>. But clothing that’s too loose or a watchstrap that floats on the wrist are all warning signs of undernourishment.</p>
<p>Similarly, if someone you care for has started to say things like, “Oh, I don’t want much food today, I’m not hungry”, “I’m not hungry, it’s natural, I’m getting older”, or “I’d rather just have a biscuit to be honest,” then these could be warning signs. An effective way to keep on top of this is regular weighing at least once per month which enables a quick response to potential indicators of malnutrition.</p>
<h2>Getting more nutrients into less food</h2>
<p>If people are eating small amounts of food, it is important to think about how to add more nutrients into it. A very effective technique, “fortification” is commonly done with pre-made products such as breakfast cereals, plant-based milk and bread in the UK. </p>
<p>Fortification (adding foods, ingredients or nutrients into to existing foods or meals) is easy to do at home as well and can provide a flexible approach for older adults as it allows them to continue eating the foods that they most enjoy.</p>
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<p>For older adults in particular, protein is a very important nutrient, because of muscle loss (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066461/#:%7E:text=Sarcopenia%20has%20been%20defined%20as,decade%20of%20life%20%5B1%5D.">sarcopenia)</a> which is a natural part of ageing. This could be slowed down or even reversed by <a href="https://www.medicalnewstoday.com/articles/could-a-higher-protein-intake-lead-to-healthier-eating">eating enough protein</a> at regular intervals throughout the day. A few ways to increase protein include: </p>
<p>• Adding dairy ingredients such as milk, high-protein yoghurt, Quark (soft cheese), milk powders, eggs and cheese into meals – even into simple foods like mashed potato.</p>
<p>• Nuts are a great source of protein, try adding ground almonds to savoury or sweet meals (beware of nut allergies).</p>
<p>• Soy protein can be a convenient and cost-effective option, either for vegetarians or to further fortify minced-meat meals.</p>
<p>• Look in the sports section of supermarkets to find <a href="https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/whey-powder#:%7E:text=Whey%20powders%20are%20characterized%20as,of%20products%20obtained%20from%20milk.">whey protein</a> powders. These are marketed to gym enthusiasts, but actually whey is one of the <a href="https://www.mdpi.com/2072-6643/15/15/3424">best proteins to stimulate muscle growth</a>. This versatile ingredient can be mixed into porridge before cooking or used it as a substitute for other powdered ingredients in baking.</p>
<h2>Importance of physical activity and strength exercises</h2>
<p>Physical activity and nutrition go hand-in-hand – both are equally important. As we age, being physically active becomes <a href="https://link.springer.com/article/10.1007/s12603-021-1665-8?fbclid=IwAR3dJkeHjgcSrR9Xq5kBfN-HLrbpli8WcAnz7AeY5Nu9XcGCHEB07Sd2z1w">even more essential</a> as it helps to prevent disease, maintains independence, decreases risk of falls, improves cognitive function, mental health and sleep. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/574972/original/file-20240212-30-g71g12.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/574972/original/file-20240212-30-g71g12.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/574972/original/file-20240212-30-g71g12.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/574972/original/file-20240212-30-g71g12.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/574972/original/file-20240212-30-g71g12.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/574972/original/file-20240212-30-g71g12.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/574972/original/file-20240212-30-g71g12.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Balance and strength training are more important than ever in later life.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.co.uk/detail/photo/senior-women-taking-a-yoga-class-in-beautiful-royalty-free-image/1487712999">MoMo Productions</a></span>
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<p>Exercise can also <a href="https://academic.oup.com/ageing/article/48/4/476/5423796?login=false">combat isolation and loneliness</a> which has also been <a href="https://www.bda.uk.com/resource/loneliness-and-malnutrition.html">linked to decreased appetite</a> in older adults. Often strength training gets ignored when we think of being active but to keep independence and prevent falls, older adults should do varied physical activity that emphasises balance and strength training at moderate or greater intensity on three or more days a week.</p>
<p>Ultimately, it’s essential to contact a doctor or dietician with any worries or concerns about malnutrition or unintentional weight loss. There are, however, <a href="https://www.futurelearn.com/courses/ageing-well-nutrition-and-exercise-for-older-adults">some excellent resources</a> to learn more about ageing healthily and maintaining a good quality of life in later years.</p><img src="https://counter.theconversation.com/content/221380/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Miriam Clegg receives funding from the Medical Research Council, Biotechnology and Biological Sciences Research Council, EIT Food, Horizon 2020, Apetito, and Tanita Healthy Weight Community Trust. She is affiliated with Association for Nutrition.</span></em></p><p class="fine-print"><em><span>Rachel Smith does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Want to stay active and healthy in later life? Food fortification and strength and balance training could help improve quality of life for older adultsMiriam Clegg, Senior Lecturer in Human Nutrition, University College CorkRachel Smith, Sensory and Consumer Scientist, University of ReadingLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2223682024-02-06T19:08:26Z2024-02-06T19:08:26ZWe’re in a food price crisis. What is the government doing to ease the pressure?<figure><img src="https://images.theconversation.com/files/573645/original/file-20240206-23-aernio.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C6000%2C3988&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/asian-local-woman-buy-vegetables-fruits-1280584279">PR Image Factory/Shutterstock</a></span></figcaption></figure><p>An affordable daily diet has edged too far away for many Australians. Food prices have risen sharply since <a href="https://www.abs.gov.au/articles/australian-dietary-guidelines-price-indexes">2021</a>, fuelling cost of living pressures and food insecurity. Some <a href="https://reports.foodbank.org.au/foodbank-hunger-report-2023/">3.7 million Australian households</a> experienced food insecurity in 2023 – 10% more than in 2022.</p>
<p>Food prices have always been a challenge for many Australians. This is especially true for people on low incomes, refugees, people living in rural areas, single mothers, and people with disability. A basic healthy diet can cost city-dwelling families who are doing it toughest roughly <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7675258/">one-third</a> of their income.</p>
<p>So what is the Australian government doing to ease the cost of a supermarket shop? Let’s take a look.</p>
<hr>
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<em>
<strong>
Read more:
<a href="https://theconversation.com/amid-allegations-of-price-gouging-its-time-for-big-supermarkets-to-come-clean-on-how-they-price-their-products-219316">Amid allegations of price gouging, it's time for big supermarkets to come clean on how they price their products</a>
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<h2>First, how much have food prices increased, and why?</h2>
<p>Food prices peaked in December 2022, with an average shopping basket costing <a href="https://www.abs.gov.au/statistics/economy/price-indexes-and-inflation/consumer-price-index-australia/latest-release">9.2% more</a> than in 2021. Although food prices have eased since that peak, they remain significantly <a href="https://www.abs.gov.au/articles/australian-dietary-guidelines-price-indexes">higher</a> now compared to before the pandemic. </p>
<p>Almost <a href="https://www.abc.net.au/news/2022-07-10/food-price-data-pinpoints-most-expensive-items/101218998">all food</a> categories have been hit, but many healthy foods appear to have increased in price at almost <a href="https://www.mdpi.com/1660-4601/20/4/3146">double the rate</a> of discretionary (unhealthy) foods.</p>
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<img alt="A woman looks at her supermarket receipt." src="https://images.theconversation.com/files/573646/original/file-20240206-21-ygh93u.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/573646/original/file-20240206-21-ygh93u.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=415&fit=crop&dpr=1 600w, https://images.theconversation.com/files/573646/original/file-20240206-21-ygh93u.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=415&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/573646/original/file-20240206-21-ygh93u.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=415&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/573646/original/file-20240206-21-ygh93u.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=521&fit=crop&dpr=1 754w, https://images.theconversation.com/files/573646/original/file-20240206-21-ygh93u.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=521&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/573646/original/file-20240206-21-ygh93u.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=521&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Food prices are much higher now than pre-pandemic.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/senior-woman-supermarket-checks-her-grocery-2268463181">Lucigerma/Shutterstock</a></span>
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<p>The COVID pandemic, climate events such as floods and bushfires, and international conflicts have all contributed, to varying degrees. These events have placed undue pressure on food supply chains through food shortages, increased fuel, energy and transport costs and a shortage of workers from farm to fork.</p>
<p>Big supermarkets have also been <a href="https://www.abc.net.au/news/2023-08-22/food-price-groceries-rise-dairy-frozen-tinned-coles-woolworths/102755276">scrutinised</a> recently. In Australia, supermarkets can set prices, with little transparency. This is against a backdrop of one of the most <a href="https://onlinelibrary.wiley.com/doi/10.1111/obr.12635">powerful</a> and concentrated grocery sectors in the <a href="https://www2.deloitte.com/content/dam/Deloitte/at/Documents/presse/at-deloitte-global-powers-of-retailing-2023.pdf">world</a>, severely limiting competition.</p>
<p>Claims of supermarket price gouging have inspired public outrage, particularly given the two supermarket giants each pocketed more than <a href="https://theconversation.com/amid-allegations-of-price-gouging-its-time-for-big-supermarkets-to-come-clean-on-how-they-price-their-products-219316">A$1 billion in profits</a> in 2022-2023.</p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/are-you-living-in-a-food-desert-these-maps-suggest-it-can-make-a-big-difference-to-your-health-196477">Are you living in a food desert? These maps suggest it can make a big difference to your health</a>
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<hr>
<h2>So what is the government doing to ease the pressure?</h2>
<p>The government’s Standing Committee on Agriculture undertook an <a href="https://www.aph.gov.au/foodsecurity">inquiry into food security</a> in Australia in 2023, and came up with <a href="https://apo.org.au/sites/default/files/resource-files/2023-12/apo-nid325229.pdf">35 recommendations</a>. While many of these recommendations may indirectly influence food prices, only one explicitly addressed food prices: to provide subsidies for remote community stores so fresh food can be sold at an affordable price. These recommendations are yet to be implemented.</p>
<p>At the end of 2023, the <a href="https://www.aph.gov.au/Parliamentary_Business/Committees/Senate/Supermarket_Prices/SupermarketPrices">Senate Select Committee on Supermarket Prices</a> was established to “inquire into and report on the price setting practices and market power of major supermarkets”. Submissions to the inquiry recently closed, with the final report due in May.</p>
<p>In early 2024, the government announced an independent review of the <a href="https://www.pm.gov.au/media/appointment-dr-craig-emerson-independent-reviewer-food-and-grocery-code-conduct#:%7E:text=The%20Albanese%20Government%20has%20appointed,Competition%20and%20Consumer%20Act%202010.">Food and Grocery Code of Conduct</a> to ensure the grocery retailers and wholesalers are dealing fairly with suppliers. Although not specifically focused on the shelf price of food, a fairer deal between retailers and suppliers may flow to lower prices for consumers.</p>
<figure class="align-center ">
<img alt="A young man stands in a supermarket holding a phone." src="https://images.theconversation.com/files/573648/original/file-20240206-21-6wsuub.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/573648/original/file-20240206-21-6wsuub.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=399&fit=crop&dpr=1 600w, https://images.theconversation.com/files/573648/original/file-20240206-21-6wsuub.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=399&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/573648/original/file-20240206-21-6wsuub.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=399&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/573648/original/file-20240206-21-6wsuub.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=502&fit=crop&dpr=1 754w, https://images.theconversation.com/files/573648/original/file-20240206-21-6wsuub.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=502&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/573648/original/file-20240206-21-6wsuub.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=502&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">A number of inquiries are happening into supermarket prices in Australia.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/handsome-man-shopping-supermarket-2314430167">Hryshchyshen Serhii/Shutterstock</a></span>
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<p>Most recently, the Albanese government formally issued a directive to the Australian Competition and Consumer Commission (ACCC) to carry out a 12-month investigation into <a href="https://ministers.treasury.gov.au/ministers/jim-chalmers-2022/media-releases/government-launch-accc-inquiry-supermarket-prices">supermarket prices</a>. This will have more teeth than other inquiries, allowing the ACCC to use legal powers to gather information, including from the supermarkets themselves. </p>
<p>If wrongdoing is uncovered, the ACCC has the power to take the supermarkets to court. The pressure from the inquiry may also lead to supermarkets voluntarily lowering food prices, in a similar way to <a href="https://www.accc.gov.au/media-release/supermarket-agreement-opens-way-for-more-competition">previous inquiries</a>.</p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/the-cost-of-living-is-biting-heres-how-to-spend-less-on-meat-and-dairy-206703">The cost of living is biting. Here’s how to spend less on meat and dairy</a>
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</em>
</p>
<hr>
<h2>What are other countries doing?</h2>
<p>In <a href="https://neoskosmos.com/en/2024/01/18/news/australia/australian-supermarkets-face-scrutiny-over-food-costs-greece-counterparts-to-lower-prices/">Greece</a>, the government has temporarily forced supermarkets to reduce prices on basic products. For example, the price of at least one type of bread would be lowered and advertised to shoppers at this lower rate. The Greek government has also provided low-income households with a <a href="https://www.reuters.com/world/europe/greece-seeks-price-transparency-supermarkets-help-families-2023-09-20/">monthly allowance</a> to support grocery costs, among other measures.</p>
<p>The <a href="https://www.reuters.com/markets/europe/how-france-secured-fall-food-prices-2023-06-12/">French government</a> has worked with the food sector to secure a commitment from 75 companies to cut their prices. It has also promised regular price checks at supermarkets to ensure prices fall, with financial penalties if they don’t.</p>
<p>In <a href="https://www.barrons.com/news/spain-extends-some-anti-inflation-measures-into-2024-bcc6e520">Spain</a>, the value added tax on basic foods, such as fruits, vegetables, pasta and cooking oils, has been eliminated or lowered. Government tax revenue will be reduced for these items, but retained for other non-basic foods (similar to the <a href="https://www.ato.gov.au/businesses-and-organisations/gst-excise-and-indirect-taxes/gst/in-detail/your-industry/food/gst-and-food/gst-free-food">GST</a> in Australia).</p>
<h2>What next for Australia?</h2>
<p>The multi-year food price crisis has revealed the vulnerability of our food system. We need to recover from where we are, but we must do so in a way that ensures a more resilient food system with stable food prices over time.</p>
<p>While it’s too early to know what will come of the various food price inquiries, the government is and should continue to provide general cost-of-living support. The recent <a href="https://theconversation.com/middle-australia-wins-from-the-governments-tax-plan-but-the-budget-is-the-biggest-loser-222383">revised Stage 3 tax cuts</a> are an example of increasing the flow of money to those who need it most, easing pressure at the supermarket checkout. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/trying-to-spend-less-on-food-following-the-dietary-guidelines-might-save-you-160-a-fortnight-216749">Trying to spend less on food? Following the dietary guidelines might save you $160 a fortnight</a>
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<p>Further support for vulnerable households could be implemented by expanding existing <a href="https://www.raisetherate.org.au/">social safety nets</a> through increasing income support payments.</p>
<p>The fate of food prices in Australia is, at least for now, uncertain. But one thing is for sure. Unless the government steps up to ease the pressure, too many Australians will keep struggling to put food on the table.</p><img src="https://counter.theconversation.com/content/222368/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Kathryn Backholer receives funding from the Australian Research Council, the National Heart Foundation, the United Nations Children's Fund, the World Health Organization, the National Health and medical Research Council, The Ian Potter Foundation, QUIT Victoria, and The Responsible Gambling Foundation. </span></em></p><p class="fine-print"><em><span>Christina Zorbas receives funding from the Victorian Health Promotion Foundation (VicHealth) and the International Food Policy Research Institute (IFPRI).</span></em></p>The COVID pandemic, climate events and international conflicts have all contributed, while supermarket giants have been accused of price gouging.Kathryn Backholer, Co-Director, Global Centre for Preventive Health and Nutrition, Deakin UniversityChristina Zorbas, Research Fellow, Deakin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2215142024-02-01T21:21:20Z2024-02-01T21:21:20ZHow dieting, weight suppression and even misuse of drugs like Ozempic can contribute to eating disorders<figure><img src="https://images.theconversation.com/files/572540/original/file-20240131-15-o0m6p8.jpg?ixlib=rb-1.1.0&rect=147%2C78%2C6271%2C4030&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Although semaglutide drugs like Ozempic are indicated to treat Type 2 diabetes, they are increasingly prescribed off-label because of their observed effectiveness at inducing weight loss.</span> <span class="attribution"><span class="source">(Shutterstock)</span></span></figcaption></figure><iframe style="width: 100%; height: 100px; border: none; position: relative; z-index: 1;" allowtransparency="" allow="clipboard-read; clipboard-write" src="https://narrations.ad-auris.com/widget/the-conversation-canada/how-dieting-weight-suppression-and-even-misuse-of-drugs-like-ozempic-can-contribute-to-eating-disorders" width="100%" height="400"></iframe>
<p>Up to 72 per cent of women and 61 per cent of men are dissatisfied with their weight or <a href="https://doi.org/10.1016/j.eatbeh.2014.04.010">body image</a>, according to a U.S. study. Globally, millions of people <a href="https://doi.org/10.1111%2Fobr.12466">attempt to lose weight</a> every year with the hope that weight loss will have positive effects on their body image, health and quality of life. </p>
<p>However, these motivated individuals often struggle to maintain new diets or exercise regimens. The rise of medications such as semaglutides, like <a href="https://dhpp.hpfb-dgpsa.ca/dhpp/resource/101298">Ozempic</a> or <a href="https://dhpp.hpfb-dgpsa.ca/dhpp/resource/101765">Wegovy</a>, <a href="https://www.cbc.ca/news/health/ozempic-weight-loss-1.6772021">might be viewed as an appealing “quick fix”</a> alternative to meet weight loss goals. </p>
<p>Research led by our team and others suggests that such attempts to lose weight often do more harm than good, and even increase the risk of <a href="https://osf.io/9stq2">developing an eating disorder</a>.</p>
<h2>Weight loss and eating disorders</h2>
<p>Eating disorders are <a href="https://doi.org/10.1002/eat.20589">serious mental health conditions</a> primarily characterized by extreme patterns of under- or over-eating, concerns about one’s shape or body weight or other behaviours intended to influence body shape or weight such as exercising excessively or self-inducing vomiting. </p>
<p>Although once thought to only affect young, white adolescent girls, eating disorders do not discriminate; eating disorders can develop in people of <a href="https://doi.org/10.1002/erv.2553">any age, sex, gender or racial/ethnic background</a>, with an estimated <a href="https://nedic.ca/general-information/">one million Canadians</a> suffering from an eating disorder at any given time. Feb. 1 to 7 is <a href="https://nedic.ca/edaw/">National Eating Disorders Awareness Week</a>.</p>
<p>As a clinical psychologist and clinical psychology graduate student, our research has focused on how eating disorders develop and what keeps them going. Pertinent to society’s focus on weight-related goals, our research has examined associations between weight loss and eating disorder symptoms.</p>
<h2>Eating disorders and ‘weight suppression’</h2>
<p>In eating disorders research, the state of maintaining weight loss is referred to as “weight suppression.” Weight suppression is typically defined as the difference between a person’s current weight and their highest lifetime weight (excluding pregnancy). </p>
<p>Despite the belief that weight loss will improve body satisfaction, we found that in a sample of over 600 men and women, weight loss had no impact on women’s negative body image and was associated with increased body dissatisfaction in <a href="https://doi.org/10.1016/j.bodyim.2023.01.011">men</a>. Importantly, being more weight suppressed has been associated with the <a href="https://doi.org/10.1093/ajcn/nqaa146">onset of eating disorders</a>, including anorexia nervosa and bulimia nervosa. </p>
<p><a href="https://doi.org/10.1007/s11920-018-0955-2">One proposed explanation</a> for the relationship between weight suppression and eating disorders is that maintaining weight loss becomes increasingly difficult as body systems that <a href="https://doi.org/10.3945/ajcn.110.010025">reduce metabolic rate and energy expenditure, and increase appetite</a>, are activated to promote weight gain.</p>
<p>There is growing awareness that <a href="https://doi.org/10.1136/bmj.g2646">weight regain is highly likely following conventional diet programs</a>. This might lead people to engage in more and more extreme behaviours to control their weight, or they might shift between extreme restriction of food intake and episodes of overeating or binge eating, the characteristic symptoms of bulimia nervosa.</p>
<h2>Ozempic and other semaglutide drugs</h2>
<p>Semaglutide drugs like Ozempic and Wegovy are part of a class of drug called <a href="https://pdf.hres.ca/dpd_pm/00067924.PDF">glucagon-like peptide-1 agonists (GLP-1As)</a>. These drugs work by mimicking the hormone GLP-1 to interact with neural pathways that signal satiety (fullness) and slow stomach emptying, leading to reduced food intake. </p>
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<img alt="A white plate with a weight scale in it, with knife and fork, against an orange background" src="https://images.theconversation.com/files/572541/original/file-20240131-25-y3r386.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/572541/original/file-20240131-25-y3r386.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=425&fit=crop&dpr=1 600w, https://images.theconversation.com/files/572541/original/file-20240131-25-y3r386.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=425&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/572541/original/file-20240131-25-y3r386.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=425&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/572541/original/file-20240131-25-y3r386.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=534&fit=crop&dpr=1 754w, https://images.theconversation.com/files/572541/original/file-20240131-25-y3r386.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=534&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/572541/original/file-20240131-25-y3r386.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=534&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Popular weight-loss methods, whether they involve pills or ‘crash diets,’ often mimic symptoms of eating disorders.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
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<p>Although GLP-1As are indicated to treat Type 2 diabetes, <a href="https://www.cbc.ca/news/canada/london/ozempic-off-label-1.6884141">they are increasingly prescribed off-label</a> or being <a href="https://www.bbc.com/news/health-67414203">illegally purchased</a> without a prescription because of their observed effectiveness at inducing weight loss. Although medications like Ozempic do often lead to weight loss, the rate of weight loss may <a href="https://doi.org/10.1001/jama.2021.3224">slow down or stop over time</a>.</p>
<p>Research by Lindsay Bodell, one of the authors of this story, and her colleagues on weight suppression may help explain why effects of semaglutides diminish over time, as <a href="https://doi.org/10.1016/j.physbeh.2019.112565">weight suppression is associated with reduced GLP-1 response</a>. This means those suppressing their weight could become less responsive to the satiety signals activated by GLP-1As. </p>
<p>Additionally, weight loss effects are only seen for as long as the medication is taken, meaning those who take these drugs to achieve some weight loss goal are <a href="https://doi.org/10.1111/dom.14725">likely to regain most, if not all, weight lost</a> when they stop taking the medication.</p>
<h2>Risks of dieting and weight-loss drugs</h2>
<p>The growing market for off-label weight loss drugs is concerning, because of the exacerbation of <a href="https://theconversation.com/ozempic-the-miracle-drug-and-the-harmful-idea-of-a-future-without-fat-211661">weight stigma</a> and the serious <a href="https://doi.org/10.1016/j.jand.2022.01.004">health risks</a> associated with unsupervised weight loss, including developing eating disorders. </p>
<p>Researchers and health professionals are already raising the alarm about the use of GLP-1As in children and adolescents, due to concerns about their possible <a href="https://doi.org/10.1017/cts.2023.612">impact on growth and development</a>.</p>
<p>Moreover, popular weight-loss methods, whether they involve pills or “crash diets,” often mimic symptoms of eating disorders. For example, intermittent fasting diets that involve long periods of fasting followed by short periods of food consumption may mimic and <a href="https://doi.org/10.1016/j.eatbeh.2022.101681">increase the risk of developing binge eating problems</a>. </p>
<p>The use of diet pills or laxatives to lose weight has been found to increase the risk of <a href="https://doi.org/10.2105/AJPH.2019.305390">being diagnosed with an eating disorder in the next one to three years</a>. Drugs like Ozempic may also be <a href="https://doi.org/10.1002/eat.24109">misused by individuals already struggling with an eating disorder</a> to suppress their appetite, compensate for binge eating episodes or manage fear of weight gain. </p>
<p>Individuals who are already showing signs of an eating disorder, such as limiting their food intake and intense concerns about their weight, may be most at risk of spiralling from a weight loss diet or medication into an eating disorder, <a href="https://doi.org/10.1002/eat.24116">even if they only lose a moderate amount of weight</a>.</p>
<p>People who are dissatisfied with their weight or have made multiple attempts to lose weight often feel pressured to try increasingly drastic methods. However, any diet, exercise program or weight-loss medication promising a quick fix for weight loss should be treated with extreme caution. At best, you may gain the weight back; at worst, you put yourself at risk for much more serious eating disorders and other health problems.</p><img src="https://counter.theconversation.com/content/221514/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Samantha Withnell receives funding from the Social Sciences and Humanities Research Council of Canada. </span></em></p><p class="fine-print"><em><span>Lindsay Bodell receives (or has previously received) funding from the Canadian Institutes of Health Research, Natural Sciences and Engineering Research Council of Canada, Brain Canada Foundation, and Banting Research Foundation. </span></em></p>The demand for off-label weight loss drugs like Ozempic is concerning, because of the impact on weight stigma and the health risks of unsupervised weight loss, including developing eating disorders.Samantha Withnell, PhD Candidate, Clinical Psychology, Western UniversityLindsay Bodell, Assistant Professor of Psychology, Western UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2217552024-01-29T04:02:24Z2024-01-29T04:02:24ZPickle, anyone? 3 possible reasons women get cravings during pregnancy<figure><img src="https://images.theconversation.com/files/571798/original/file-20240129-27-3uvrsl.jpg?ixlib=rb-1.1.0&rect=8%2C0%2C5742%2C3828&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/pregnant-woman-eating-pickles-kitchen-387211774">wavebreakmedia/Shutterstock</a></span></figcaption></figure><p>From pickles and french fries to oranges and ice cream, women and other people who are pregnant report craving a range of foods while they’re expecting. </p>
<p>A <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2015.00021/full">food craving</a> is a strong urge to eat a specific food. The intense desire to eat is not necessarily related to hunger and can be difficult to ignore or resist. Think: “I must have this now!”.</p>
<p>Food cravings during pregnancy are common, with studies reporting anywhere between <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/">50% and 90%</a> of pregnant women experience a food craving at least once during their pregnancy. Most women who experience food cravings will do so in their second trimester (from week 13 to 27), and the cravings may also be <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/">most intense</a> at this time. </p>
<p>Let’s delve into the science of food cravings and what it means for the health of mum and bub.</p>
<h2>What are some typical cravings, and why do they happen?</h2>
<p>There’s an old wives’ tale which implies food cravings can predict the sex of the baby, with sweet foods being associated with a girl, and savoury foods indicating a boy. </p>
<p>This isn’t backed by science. In reality, food cravings during pregnancy are highly individual, though they <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/">typically include</a> carbohydrate-dense and protein-dense foods. Commonly reported cravings include biscuits, bananas, nuts, pickles, ice cream and potatoes.</p>
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Read more:
<a href="https://theconversation.com/pregnant-women-and-babies-can-be-vegans-but-careful-nutrition-planning-is-essential-107709">Pregnant women and babies can be vegans but careful nutrition planning is essential</a>
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<p>We don’t know exactly why pregnant women experience food cravings, but there are a few possible reasons.</p>
<p><strong>1. Changes in nutritional needs</strong></p>
<p>Growing a baby takes a lot of work, and unsurprisingly, increases womens’ requirements for energy and specific nutrients such as iron, folic acid, magnesium and calcium. In addition, a woman’s blood volume <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928162/#:%7E:text=Maternal%20blood%20volume%20increases%20by,falls%20by%2010%20mosmol%2Fkg.">increases significantly during pregnancy</a>, meaning a greater demand for water and electrolytes (in particular sodium and potassium). </p>
<p>Some studies suggest women experiencing nutrient deficiencies are <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0276079">more likely</a> to have food cravings. This might mean women crave foods high in energy and specific nutrients based on their needs. </p>
<p>However, this link is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5054961/">not consistently seen</a>, and many women experience food cravings without being deficient in any nutrients. </p>
<figure class="align-center ">
<img alt="A pregnant woman preparing vegetables in the kitchen." src="https://images.theconversation.com/files/571800/original/file-20240129-17-azz14r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/571800/original/file-20240129-17-azz14r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/571800/original/file-20240129-17-azz14r.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/571800/original/file-20240129-17-azz14r.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/571800/original/file-20240129-17-azz14r.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/571800/original/file-20240129-17-azz14r.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/571800/original/file-20240129-17-azz14r.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Women’s nutritional needs change during pregnancy.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/beautiful-pregnant-woman-preparing-meal-on-586437113">NDAB Creativity/Shutterstock</a></span>
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<p><strong>2. Changes in hunger and taste</strong></p>
<p>Hormonal changes that occur throughout pregnancy may change how hungry women feel. A specific hormone called neuropeptide Y has been <a href="https://doi.org/10.1006/appe.1996.0060">shown</a> to increase during pregnancy and is associated with increased hunger. </p>
<p>Also, many women report foods and drinks taste different during pregnancy. Most commonly, women <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/">report</a> an increased taste of bitter flavours such as those in vegetables or coffee, and a heightened sense of sweetness from fruits. </p>
<p>Changes in how foods taste combined with increased feelings of hunger may create food cravings, particularly for sweet foods such as fruits. However, studies have not been able to consistently link hormone levels in blood with reported taste changes, suggesting hormones may not be solely responsible for food cravings.</p>
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<strong>
Read more:
<a href="https://theconversation.com/childhood-adolescence-pregnancy-menopause-75-how-your-diet-should-change-with-each-stage-of-life-132099">Childhood, adolescence, pregnancy, menopause, 75+: how your diet should change with each stage of life</a>
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<p><strong>3. Social and cultural influences</strong></p>
<p>Pregnant women in different parts of the world report different food cravings. For example, the most commonly reported food cravings among pregnant women in Nigeria is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/#B113">fruits and vegetables</a>. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/#B83">Rice</a> is the most common craving among all women in Japan, while in the United States, women seem to crave <a href="https://pubmed.ncbi.nlm.nih.gov/16831486/">chocolate</a> the most. These differences may be due to what foods are available, and what foods are familiar. </p>
<p>Popular commentary around pregnancy food cravings, and even the notion of “eating for two”, imply a biological need for pregnant women to indulge their food cravings. These sentiments make eating different, strange, or large amounts of food more socially acceptable. </p>
<p>Also, food cravings may normalise eating foods which may be less healthy, such as chocolates or cake. Normalising a food choice that may usually be considered a special treat can then <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/#B76">lead to increased urges</a> for and consumption of those foods during pregnancy. </p>
<p>Some women can struggle with food cravings they know are not healthy, but cannot resist. This can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/">lead to</a> shame and negative relationships with food during pregnancy.</p>
<figure class="align-center ">
<img alt="A pregnant woman on the couch with a toddler touching her stomach." src="https://images.theconversation.com/files/571801/original/file-20240129-17-xwile6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/571801/original/file-20240129-17-xwile6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/571801/original/file-20240129-17-xwile6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/571801/original/file-20240129-17-xwile6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/571801/original/file-20240129-17-xwile6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/571801/original/file-20240129-17-xwile6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/571801/original/file-20240129-17-xwile6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Pregnant women in different parts of the world report different food cravings.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/african-american-llittle-girl-holding-her-1536419393">pixelheadphoto digitalskillet/Shutterstock</a></span>
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<h2>Cravings aren’t a big cause for concern</h2>
<p>People may think food cravings lead to excess weight gain in pregnancy, which can be related to poor health outcomes for mothers. But studies to date have shown that while women who experience food cravings in pregnancy have a slightly higher energy intake than those who don’t, there’s <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/#B167">no consistent link</a> between food cravings and diet quality, changes in body weight or size, or development of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5054961/">pregnancy complications</a> such as gestational diabetes.</p>
<p>Some people have also suspected food cravings in pregnancy might influence the baby while it’s growing. However, studies haven’t found <a href="https://www.sciencedirect.com/science/article/pii/S1658361218301070">a link</a> between the mother’s food cravings during pregnancy, the size of baby at birth, the baby’s taste preferences, or behaviours of developing children.</p>
<p>Overall, it seems food cravings have little to modest impact on the health of mothers or their babies. </p>
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Read more:
<a href="https://theconversation.com/3-reasons-you-feel-hungrier-and-crave-comfort-foods-when-the-weather-turns-cold-202831">3 reasons you feel hungrier and crave comfort foods when the weather turns cold</a>
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<h2>When to seek help</h2>
<p>While all women should feel comfortable to eat foods they desire, moderation is still key. Resolving sweet food cravings with nutritious options such as fruits, dairy and wholegrains may be beneficial, as well as limiting less healthy cravings such as chocolates, lollies and chips.</p>
<p>Particular cravings, such soil or ice, can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4635104/">indicate</a> underlying health conditions that warrant treatment.</p>
<p>If you or a loved one is concerned about food cravings or any aspect of food intake during pregnancy, make an appointment with an <a href="https://member.dietitiansaustralia.org.au/Portal/Portal/Search-Directories/Find-a-Dietitian.aspx">accredited dietitian</a>.</p><img src="https://counter.theconversation.com/content/221755/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Lauren Ball works for The University of Queensland and receives funding from the National Health and Medical Research Council, Queensland Health and Mater Misericordia. She is a Director of Dietitians Australia, a Director of the Darling Downs and West Moreton Primary Health Network and an Associate Member of the Australian Academy of Health and Medical Sciences.</span></em></p><p class="fine-print"><em><span>Katelyn Barnes is an accredited dietitian and is employed by ACT Health Directorate, University of Queensland, and the Australian National University. Katelyn is a volunteer, elected executive member of the Australasian Association for Academic Primary Care.</span></em></p>Food cravings during pregnancy are common, with studies reporting anywhere between 50% and 90% of pregnant women experience a food craving at least once during their pregnancy.Lauren Ball, Professor of Community Health and Wellbeing, The University of QueenslandKatelyn Barnes, Postdoctoral Research Fellow, School of Human Movement and Nutrition Sciences, The University of QueenslandLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2214632024-01-24T17:56:15Z2024-01-24T17:56:15ZPeople in the world’s ‘blue zones’ live longer – their diet could hold the key to why<figure><img src="https://images.theconversation.com/files/571182/original/file-20240124-29-m0xvd7.jpg?ixlib=rb-1.1.0&rect=58%2C0%2C6477%2C4314&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Many blue zone diets are rich in plant foods.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/happy-senior-couple-aprons-cutting-fresh-1857483013">Studio Romantic/ Shutterstock</a></span></figcaption></figure><p>Ageing is an inevitable part of life, which may explain our <a href="https://time.com/4672969/why-do-people-want-to-live-so-long/">strong fascination</a> with the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2726954">quest for longevity</a>. The allure of <a href="https://pubmed.ncbi.nlm.nih.gov/26566891/">eternal youth</a> drives a <a href="https://www.alliedmarketresearch.com/longevity-and-anti-senescence-therapy-market-A14010">multi-billion pound industry</a> ranging from anti-ageing products, supplements and <a href="https://www.everydayhealth.com/diet-nutrition/longevity-diet">diets</a> for those hoping to extend their lifespan. </p>
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<p>If you look back to the turn of the 20th century, average life expectancy in the UK was around 46 years. Today, it’s closer to <a href="https://population.un.org/wpp/">82 years</a>. We are in fact <a href="https://pubmed.ncbi.nlm.nih.gov/27706136/">living longer than ever before</a>, possibly due to medical advancements and improved <a href="https://www.health.org.uk/publications/reports/mortality-and-life-expectancy-trends-in-the-uk">living and working conditions</a>. </p>
<p>But living longer has also come at a price. We’re now seeing higher rates of <a href="https://www.who.int/data/gho/data/themes/mortality-and-global-health-estimates/ghe-leading-causes-of-death">chronic and degenerative diseases</a> – with heart disease consistently topping the list. So while we’re fascinated by what may help us live longer, maybe we should be more interested in being healthier for longer. Improving our “<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632858/">healthy life expectancy</a>” remains a global challenge. </p>
<p>Interestingly, certain locations around the world have been discovered where there are a high proportion of centenarians who display remarkable physical and mental health. The <a href="https://pubmed.ncbi.nlm.nih.gov/15489066/">AKEA study of Sardinia, Italy</a>, as example, identified a “blue zone” (named because it was marked with blue pen), where there was a higher number of locals living in the central-eastern mountainous areas who had reached their 100th birthday compared with the wider Sardinian community.</p>
<p>This longevity hotspot has since been expanded, and now includes several other areas around the world which also have greater numbers of longer-living, healthy people. Alongside Sardinia, these blue zones are now <a href="https://www.netflix.com/gb/title/81214929">popularly recognised</a> as: Ikaria, Greece; Okinawa, Japan; Nicoya, Costa Rica; and Loma Linda, California.</p>
<p>Other than their long lifespans, people living in these zones also appear to share certain other commonalities, which centre around being <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3874460">part of a community</a>, having a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4224996/">life purpose</a>, eating <a href="https://pubmed.ncbi.nlm.nih.gov/33514872/">nutritious, healthy foods</a>, keeping <a href="https://www.nature.com/articles/s41398-021-01735-7">stress levels</a> low and undertaking purposeful daily <a href="https://pubmed.ncbi.nlm.nih.gov/30202288/">exercise or physical tasks</a>. </p>
<p>Their longevity could also relate to their <a href="https://pubmed.ncbi.nlm.nih.gov/9010380/">environment</a>, being mostly rural (or less polluted), or because of <a href="https://pubmed.ncbi.nlm.nih.gov/22253498/">specific longevity genes</a>. </p>
<p>However, studies indicate genetics may only account for <a href="https://pubmed.ncbi.nlm.nih.gov/8786073">around 20-25% of longevity</a> – meaning a person’s lifespan is a complex interaction between lifestyle and genetic factors, which contribute to a long and healthy life.</p>
<h2>Is the secret in our diet?</h2>
<p>When it comes to diet, each blue zone has its own approach – so one specific food or nutrient does not explain the remarkable longevity observed. But interestingly, a diet rich in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288">plant foods</a> (such as locally-grown vegetables, fruits and legumes) does appear to be reasonably consistent across these zones. </p>
<p>For instance, the Seventh-day Adventists of Loma Linda are <a href="https://pubmed.ncbi.nlm.nih.gov/10641813/">predominately vegetarian</a>. For centenarians in Okinawa, <a href="https://pubmed.ncbi.nlm.nih.gov/20234038/">high intakes of flavonoids</a> (a chemical compound typically found in plants) from purple sweet potatoes, soy and vegetables, have been linked with <a href="https://pubmed.ncbi.nlm.nih.gov/11710359/">better cardiovascular health</a> – including lower cholesterol levels and lower incidences of stroke and heart disease.</p>
<p>In Nicoya, consumption of locally produced rice and beans has been associated with <a href="https://pubmed.ncbi.nlm.nih.gov/34444746/">longer telomere length</a>. Telomeres are the structural part at the end of our chromosomes which protect our genetic material. Our telomeres get shorter each time a cell divides – so get progressively shorter as we age.</p>
<p>Certain <a href="https://pubmed.ncbi.nlm.nih.gov/21102320/">lifestyle factors</a> (such as smoking and poor diet) can also shorten telomere length. It’s thought that telomere length acts as a <a href="https://pubmed.ncbi.nlm.nih.gov/31728493/">biomarker of ageing</a> – so having longer telomeres could, in part, be linked with longevity. </p>
<p>But a plant-based diet isn’t the only secret. In Sardinia, for example, meat and fish is consumed in moderation in addition to locally grown vegetables and <a href="https://journalofethnicfoods.biomedcentral.com/articles/10.1186/s42779-022-00152-5">traditional foods</a> such as acorn breads, pane carasau (a sourdough flatbread), honey and soft cheeses. </p>
<figure class="align-center ">
<img alt="An elderly woman inspects greens in a plastic bowl." src="https://images.theconversation.com/files/571183/original/file-20240124-15-kda5as.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/571183/original/file-20240124-15-kda5as.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=439&fit=crop&dpr=1 600w, https://images.theconversation.com/files/571183/original/file-20240124-15-kda5as.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=439&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/571183/original/file-20240124-15-kda5as.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=439&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/571183/original/file-20240124-15-kda5as.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=552&fit=crop&dpr=1 754w, https://images.theconversation.com/files/571183/original/file-20240124-15-kda5as.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=552&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/571183/original/file-20240124-15-kda5as.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=552&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Many blue zone residents also prepare their own food at home.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/old-woman-scarf-preparing-parsley-dinner-2148151393">Huseyin Eren Obuz/ Shutterstock</a></span>
</figcaption>
</figure>
<p>Also observed in several blue zone areas is the inclusion of <a href="https://www.jacc.org/doi/10.1016/j.jacc.2021.10.041">olive oil</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/33669360/">wine</a> (in moderation – around 1-2 glasses a day), as well as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3830687/">tea</a>. All of these contain powerful antioxidants which may help <a href="https://ncbi.nlm.nih.gov/pmc/articles/PMC10049696/">protect our cells</a> from damage <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273542/">as we age</a>.</p>
<p>Perhaps then, it’s a combination of the protective effects of various nutrients in the diets of these centenarians, which explains their exceptional longevity.</p>
<p>Another striking observation from these longevity hot spots is that meals are typically <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7232892">freshly prepared at home</a>. Traditional blue zone diets also don’t appear to contain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6538973/">ultra-processed foods</a>, fast foods or sugary drinks which may <a href="https://pubmed.ncbi.nlm.nih.gov/32330232/">accelerate ageing</a>. So maybe it’s just as important to consider what these longer-living populations are not doing, as much as what they are doing. </p>
<p>There also appears to be a pattern of eating until 80% full (in other words partial <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9036399/">caloric reduction</a>. This could be important in also supporting how our cells deal with damage as we age, which could mean a longer life.</p>
<p>Many of the factors making up these blue zone diets – primarily plant-based and natural whole foods – are associated with <a href="https://pubmed.ncbi.nlm.nih.gov/35706591/">lower risk of chronic diseases</a> such as <a href="https://pubmed.ncbi.nlm.nih.gov/28728684/">heart disease</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/37589638/">cancer</a>. Not only could such diets contribute to a <a href="https://pubmed.ncbi.nlm.nih.gov/37836577/">longer, healthier life</a>, but could support a more <a href="https://pubmed.ncbi.nlm.nih.gov/33397404/">diverse gut microbiome</a>, which is also associated with healthy ageing.</p>
<p>Perhaps then we can learn something from these remarkable centenarians. While diet is only one part of the bigger picture when it comes to longevity, it’s an area we can do something about. In fact, it might just be at the heart of improving not only the quality of our health, but the quality of how we age.</p><img src="https://counter.theconversation.com/content/221463/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Professor Justin Roberts works for Danone Nutricia Research and Anglia Ruskin University, and has previously received external research funding unrelated to this article.</span></em></p><p class="fine-print"><em><span>Joseph Lillis receives funding from Anglia Ruskin University and Fattoria La Vialla as part of a funded doctoral programme in the area of nutritional physiology.</span></em></p><p class="fine-print"><em><span>Mark Cortnage does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Centenarians living in the world’s ‘blue zones’ share a surprising number of similarities when it comes to their usual diet.Justin Roberts, Professor of Nutritional Physiology, Anglia Ruskin UniversityJoseph Lillis, PhD Candidate in Nutritional Physiology, Anglia Ruskin UniversityMark Cortnage, Senior Lecturer in Public Health and Nutrition, Anglia Ruskin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2213842024-01-21T12:59:06Z2024-01-21T12:59:06ZDietary fibre affects more than your colon: How the immune system, brain and overall health benefit too<figure><img src="https://images.theconversation.com/files/570412/original/file-20240119-19-bkynf2.jpg?ixlib=rb-1.1.0&rect=66%2C6%2C3923%2C2249&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Most people only consume about half of the recommended amount of dietary fibre, and it can negatively affect overall health.</span> <span class="attribution"><span class="source">(Shutterstock)</span></span></figcaption></figure><iframe style="width: 100%; height: 100px; border: none; position: relative; z-index: 1;" allowtransparency="" allow="clipboard-read; clipboard-write" src="https://narrations.ad-auris.com/widget/the-conversation-canada/dietary-fibre-affects-more-than-your-colon-how-the-immune-system-brain-and-overall-health-benefit-too" width="100%" height="400"></iframe>
<p>There’s no shortage of advice about what to eat, including hype about the latest <a href="https://www.hsph.harvard.edu/nutritionsource/superfoods/">superfoods</a> that will help you <a href="https://www.npr.org/sections/thesalt/2015/04/11/398325030/eating-to-break-100-longevity-diet-tips-from-the-blue-zones">live to 100</a>, or about the newest <a href="https://food-guide.canada.ca/en/tips-for-healthy-eating/diets-food-trends/#section-2">restrictive diets</a> that claim to help you lose weight and look beautiful. As a researcher from the <a href="https://farncombe.mcmaster.ca/">Farncombe Family Digestive Health Research Institute</a>, I’m well aware that there is no universal “healthy diet” that will work for everyone. </p>
<p>However, most professionals would agree that a diet should be well balanced between the food groups, and it’s better to include more things like vegetables and <a href="https://doi.org/10.3390%2Fnu11081806">fermented foods</a> in your diet than restrict yourself unnecessarily. Eating foods that promote gut health improves your overall health too.</p>
<h2>Why is everyone so concerned about fibre?</h2>
<p>The importance of fibre has been known for decades. The late great surgeon and fibre researcher <a href="https://doi.org/10.1017/S0954422417000117">Denis Burkitt</a> once said, “If you pass small stools, you have to have large hospitals.” But dietary fibre does more than just help move your bowels. Fibre can be considered a <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065">prebiotic nutrient</a>. </p>
<p>Prebiotics aren’t actively digested and absorbed, rather they are selectively used to promote the growth of a beneficial species of microbes in our gut. <a href="https://doi.org/10.3390%2Ffoods8030092">These microbes then help digest foods</a> for us so we can obtain more nutrients, promote gut barrier integrity and prevent the growth of harmful bacteria. </p>
<figure class="align-center ">
<img alt="High-fibre foods against the outline of intestines" src="https://images.theconversation.com/files/570413/original/file-20240119-17-wpd6x9.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/570413/original/file-20240119-17-wpd6x9.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/570413/original/file-20240119-17-wpd6x9.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/570413/original/file-20240119-17-wpd6x9.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/570413/original/file-20240119-17-wpd6x9.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/570413/original/file-20240119-17-wpd6x9.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/570413/original/file-20240119-17-wpd6x9.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Prebiotics aren’t actively digested and absorbed, rather they are selectively used to promote the growth of a beneficial species of microbes in our gut.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<p>Fibres can also have microbe-independent effects on our immune system when they <a href="https://doi.org/10.1111/bph.14871">interact directly with receptors expressed by our cells</a>. These beneficial effects may even help teach the immune system to be more tolerant and reduce inflammation.</p>
<h2>Getting enough dietary fibre?</h2>
<p>Probably not. The so-called <a href="https://doi.org/10.3390%2Fnu15122749">western diet</a> is low in fibre and filled with ultra-processed foods. The <a href="https://www.canada.ca/en/health-canada/services/nutrients/fibre.html">recommendation for daily fibre</a> is between <a href="https://doi.org/10.1038/s41575-020-00375-4">25-38 grams depending on factors like age, sex and activity level</a>. Most people consume about half of the recommendation, and it can negatively affect overall health. </p>
<p>Good sources of dietary fibre include whole grains, fruits and vegetables, beans and legumes, and nuts and seeds. There is a lot of emphasis on soluble fibres and less on insoluble fibres, but in reality, most foods will contain a mixture of both, and they each <a href="https://www.healthline.com/health/soluble-vs-insoluble-fiber%23risks">have their merits</a>. </p>
<p>High fibre snacks are also gaining popularity. With an estimated global value of US$7 billion in 2022, the <a href="https://www.precedenceresearch.com/prebiotic-ingredients-market#:%7E:text=The%2520global%2520prebiotic%2520ingredients%2520market,13.25%2525%2520from%25202022%2520to%25202030">value of the prebiotic ingredient market</a> is expected to triple by 2032.</p>
<h2>The benefits of dietary fibre</h2>
<figure class="align-right ">
<img alt="Diagram of a human with arrows linking brain and intestines" src="https://images.theconversation.com/files/570414/original/file-20240119-17-fwfmrl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/570414/original/file-20240119-17-fwfmrl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=600&fit=crop&dpr=1 600w, https://images.theconversation.com/files/570414/original/file-20240119-17-fwfmrl.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=600&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/570414/original/file-20240119-17-fwfmrl.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=600&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/570414/original/file-20240119-17-fwfmrl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=754&fit=crop&dpr=1 754w, https://images.theconversation.com/files/570414/original/file-20240119-17-fwfmrl.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=754&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/570414/original/file-20240119-17-fwfmrl.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=754&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Fibre is associated with overall health and brain health through the gut-brain axis.</span>
<span class="attribution"><span class="source">(Shutterstock)</span></span>
</figcaption>
</figure>
<p>There’s plenty of evidence supporting the benefits of dietary fibre. Fibre isn’t just associated with colon health; it’s associated with overall health and brain health through the <a href="https://my.clevelandclinic.org/health/body/the-gut-brain-connection">gut-brain axis</a>. Diets low in fibre have been associated with gastrointestinal disorders such as irritable bowel syndrome or inflammatory bowel disease. </p>
<p>On the other hand, consuming adequate fibre also <a href="https://doi.org/10.1038/s41575-020-00375-4">reduces the risk and mortality associated with cardiovascular diseases and obesity</a>. There are studies that show <a href="https://doi.org/10.3390/nu13072159">improvements of cognitive function with certain types of fibre</a>. </p>
<p>There are some gastrointestinal diseases, like Celiac disease, which are not typically associated with the benefits of dietary fibre. However, <a href="https://doi.org/10.1038/s41575-020-00375-4">there isn’t a consensus</a> to the specific type of fibre and dose that would be beneficial in treating most diseases.</p>
<h2>Not all fibre is good fibre</h2>
<p>Shockingly, not all fibre is good for you. Fibre is used as an umbrella term for indigestible plant polysaccharides, so there are many different types with varying fermentability, solubility and viscosity in the gut. </p>
<p>To make things more complex, <a href="https://doi.org/10.3389/fped.2020.620189">the source matters too</a>. Fibre from one plant isn’t the same as fibre from another plant. Additionally, the old proverb, “too much good is not good” rings true, where overconsumption of fibre supplements can cause symptoms such as constipation, bloating and gas. This is partly due to the differences in gut microbiomes that affect the ability to metabolize fibre to produce beneficial molecules like short-chain fatty acids. </p>
<p>In some cases, such as inflammatory bowel disease patients, lack of microbes with the capacity to digest fibre may allow intact fibres to <a href="https://doi.org/10.1053/j.gastro.2022.09.034">interact with intestinal cells directly and exert pro-inflammatory effects</a>. Recent evidence has even shown that excessively high consumption of soluble fibres, such as inulin, a common supplement, <a href="https://doi.org/10.1053/j.gastro.2023.10.012">can increase the risk of colon cancer development in an experimental animal model</a>.</p>
<h2>Part of a healthy diet</h2>
<p>Dietary fibre is an important part of a healthy diet that can promote both gut and overall health. Fibre helps you feel more satisfied after meals and helps to regulate your blood sugar and cholesterol. Do your best to consume fibre as part of your diet, and when needed, take only the dose of supplements as recommended. </p>
<p>Prebiotics promote the growth of gut microbes that can affect gut health and immunity in the context of many different diseases, although not all fibres are created equal. While fibre won’t cure illness, diet is a great addition to medicines and treatment strategies that can improve their efficacy.</p><img src="https://counter.theconversation.com/content/221384/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Mark Wulczynski does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Fibre isn’t just associated with colon health; it’s associated with overall health and brain health through the gut-brain axis. But not all fibres are created equal.Mark Wulczynski, Medical Sciences PhD Candidate, McMaster UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2163552024-01-16T19:15:14Z2024-01-16T19:15:14ZSpace travel taxes astronauts’ brains. But microbes on the menu could help in unexpected ways<figure><img src="https://images.theconversation.com/files/565638/original/file-20231213-27-4xr8mj.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C5991%2C3000&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-vector/smiling-man-astronaut-presents-shawarma-kebab-1128088580">studiostoks/Shutterstock</a></span></figcaption></figure><p>Feeding astronauts on a long mission to Mars goes well beyond ensuring they have enough nutrients and calories to survive their multi-year journey.</p>
<p>Providing astronauts with the right diet is also paramount in supporting their <a href="https://www.frontiersin.org/articles/10.3389/fncir.2023.1170395/full?trk=public_post_comment-text">mental and cognitive health</a>, in a way unlike previous missions.</p>
<p>So we need to radically rethink how we feed astronauts not only on a challenging mission to Mars, which could be on the cards in the late 2030s or early 2040s, but to prepare for possible settlement on the red planet. </p>
<p>That includes acknowledging the role of microbes in mental health and wellbeing, and providing astronauts with the right foods and conditions for a variety of these beneficial microbes to grow. Our research aims to do just that.</p>
<p>Here’s why a healthy balance of microbes is important under such challenging conditions, and how we could put microbes on the menu.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/was-going-to-space-a-good-idea-218235">Was going to space a good idea?</a>
</strong>
</em>
</p>
<hr>
<h2>Why are missions to Mars so challenging?</h2>
<p>Deep space missions will expose humans to immense physical and psychological challenges. These include prolonged isolation from loved ones, extreme space and resource constraints, and the difficulties of microgravity. </p>
<p>Disruption to astronauts’ circadian rhythms, prolonged radiation exposure and dietary changes can also lower their cognitive performance and wellbeing. </p>
<p>The hazardous conditions, combined with the psychological toll of potential spacecraft failures, can all contribute to mental health problems.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/how-to-live-in-space-what-weve-learned-from-20-years-of-the-international-space-station-144851">How to live in space: what we've learned from 20 years of the International Space Station</a>
</strong>
</em>
</p>
<hr>
<h2>Why is diet important for mental health?</h2>
<p>We already know the quality of people’s diet not only influences their physical health, but also their mental and brain health. </p>
<p>Diet quality is <a href="https://www.nature.com/articles/s41380-018-0237-8">consistently and independently linked</a> to the risk of depression or anxiety. Clinical trials <a href="https://pubmed.ncbi.nlm.nih.gov/35441666/">show</a> improving diet quality <a href="https://www.ncbi.nlm.nih.gov/pubmed/30720698">can lead to</a> profound improvements in depression and anxiety symptoms. </p>
<p>Diet also affects the size and function of a specific brain region – the hippocampus – that is crucial to learning and memory, as well as for maintaining <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-015-0461-x?report=reader">mental health</a>. When even young healthy adults eat “junk” foods, aspects of cognition linked to the hippocampus quickly <a href="https://royalsocietypublishing.org/doi/abs/10.1098/rsos.191338">decline</a>.</p>
<p>On the other hand, research shows a diet containing more and varied plant foods and seafood (which are rich in components called long-chain omega-3 fatty acids and flavonoids) leads to <a href="https://www.nature.com/articles/s41598-022-21927-5">better cognitive performance</a>. This study was conducted in a closed chamber for 45 days, designed to mimic conditions in space.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/565649/original/file-20231213-23-owo81l.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Plate of salmon on bed of green salad, with lemon slices, on blue wood table" src="https://images.theconversation.com/files/565649/original/file-20231213-23-owo81l.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/565649/original/file-20231213-23-owo81l.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/565649/original/file-20231213-23-owo81l.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/565649/original/file-20231213-23-owo81l.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/565649/original/file-20231213-23-owo81l.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/565649/original/file-20231213-23-owo81l.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/565649/original/file-20231213-23-owo81l.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">A diet rich in plant food and seafood might help your brain, but how do you turn that into space food that will go the distance?</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/grilled-salmon-vegetables-366852431">Jacek Chabraszewski/Shutterstock</a></span>
</figcaption>
</figure>
<p>Diet can have such consequences by <a href="https://www.ncbi.nlm.nih.gov/pubmed/33144709">altering</a>:</p>
<ul>
<li>immune function</li>
<li>the size and functioning of the hippocampus </li>
<li>chemical messenger (neurotransmitter) systems</li>
<li>how our bodies respond to stress.</li>
</ul>
<p>Diet can also influence the many ways microbes in the gut affect the brain, a link known as the <a href="https://journals.physiology.org/doi/full/10.1152/physrev.00018.2018?rfr_dat=cr_pub">microbiota gut-brain axis</a>.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/essays-on-health-microbes-arent-the-enemy-theyre-a-big-part-of-who-we-are-79116">Essays on health: microbes aren't the enemy, they're a big part of who we are</a>
</strong>
</em>
</p>
<hr>
<h2>Not all foods make the grade</h2>
<p>Space foods need to appeal to a diverse crew and stay nutritious for an extremely long time (likely a three- to five-year mission). They also need to be lightweight and compact enough to fit on the spacecraft.</p>
<p>Once on Mars, challenges include growing fresh food and culturing protein sources. Beyond providing nutrients, we also need to consider providing more recently identified factors including phytonutrients (such as polyphenols), fermentation products and microbes. These will likely be crucial to sustain health and, indeed, life on deep space missions.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/humans-are-going-back-to-the-moon-and-beyond-but-how-will-we-feed-them-189794">Humans are going back to the Moon, and beyond – but how will we feed them?</a>
</strong>
</em>
</p>
<hr>
<h2>Why are microbes so important?</h2>
<p>If you’ve seen the film <a href="https://theconversation.com/the-martian-review-science-fiction-that-respects-science-fact-48373">The Martian</a>, you’ll know microbes are a crucial aspect of growing food, and are essential for keeping humans alive and functioning. </p>
<p>We have co-evolved with, and are hosts to, trillions of different microbes that live on our skin and in all our niches and cavities. This includes our mouths, nose, vagina, lungs and – crucially – our gut.</p>
<p>Most of these microbes are bacteria. The largest number are in the gut, where they influence our digestion, metabolism, and immune, endocrine (hormone) and nervous systems.</p>
<figure>
<iframe width="440" height="260" src="https://www.youtube.com/embed/YB-8JEo_0bI?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">What is the human microbiome?</span></figcaption>
</figure>
<p>The relationship between gut microbes and <a href="https://journals.physiology.org/doi/full/10.1152/physrev.00018.2018?rfr_dat=cr_pub">mental health and behaviour</a> goes both ways. Gut microbes influence our mental health and behaviour, and these, in turn, influence our gut microbes. </p>
<p>Other components of our microbiomes – viruses, fungi and even parasites – and the oral and lung microbiome are also linked to mental and <a href="https://journals.physiology.org/doi/full/10.1152/physrev.00018.2018?rfr_dat=cr_pub">brain health</a>. </p>
<p>Importantly, we <a href="https://www.nature.com/articles/s41586-022-05620-1">share microbes</a> with others, including via the exchange of air, which is highly relevant in closed-environment systems such as inside spacecrafts.</p>
<p>So ensuring all astronauts have the healthiest and most diverse of microbes for the whole of the mission is vital.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/curious-kids-why-do-some-farts-smell-and-some-dont-and-why-do-some-farts-feel-hot-215064">Curious Kids: why do some farts smell and some don’t? And why do some farts feel hot?</a>
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</em>
</p>
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<h2>How could we encourage healthy microbes?</h2>
<p>It’s not just the food itself we have to think about. We also need to think about how we grow the food if we are to support healthy microbiomes. </p>
<p>Indeed, microbes play an essential role in the nutrient and phytochemical content of plants, and the microbes in soil, plants and humans are interconnected. Research published in 2023 confirms bacteria on vegetables and other plant foods find a home in the <a href="https://www.tandfonline.com/doi/abs/10.1080/19490976.2023.2258565">human gut</a>, enhancing microbe diversity. </p>
<p>But current ways of growing foods on spacecraft don’t use natural soil. Standard “vertical farming” methods grow plants in an alternative growth medium – imagine a next-generation hydroponics system. So we may need to add an optimised microbial cocktail to these systems to enhance the health properties of the foods astronauts grow and eat.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/565654/original/file-20231213-19-kwbbo1.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Growing tending plants in a vertical farm" src="https://images.theconversation.com/files/565654/original/file-20231213-19-kwbbo1.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/565654/original/file-20231213-19-kwbbo1.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=421&fit=crop&dpr=1 600w, https://images.theconversation.com/files/565654/original/file-20231213-19-kwbbo1.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=421&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/565654/original/file-20231213-19-kwbbo1.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=421&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/565654/original/file-20231213-19-kwbbo1.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=529&fit=crop&dpr=1 754w, https://images.theconversation.com/files/565654/original/file-20231213-19-kwbbo1.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=529&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/565654/original/file-20231213-19-kwbbo1.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=529&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">This closed chamber mimics how astronauts will grow fresh crops in space.</span>
<span class="attribution"><a class="source" href="https://www.nasa.gov/technology/tech-transfer-spinoffs/nasa-research-launches-a-new-generation-of-indoor-farming/">NASA</a></span>
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</figure>
<p><a href="https://www.cell.com/cell/fulltext/S0092-8674(22)01515-X?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS009286742201515X%3Fshowall%3Dtrue">Fermented protein</a> from microbes can be quickly produced in a bioreactor on board the spacecraft, even from food waste. Some types have a meat-like flavour and texture, and can provide all the amino acids humans need as well as useful byproducts from the microbes themselves. </p>
<p>Fermentation itself creates thousands of different bioactive molecules, including some vitamins, that have diverse <a href="https://www.tandfonline.com/doi/abs/10.1080/1028415X.2018.1544332">beneficial effects on health</a>, including possible benefits to mental health.</p>
<p>While we don’t yet know what types of fermented foods are possible in space, we could include fermented foods, such as kimchi and sauerkraut, in astronauts’ diets on Earth.</p>
<p>Probiotics and prebiotics as supplements may also be essential. Probiotics are live microbes that have demonstrated health benefits and prebiotics are food for these healthy microbes.</p>
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<em>
<strong>
Read more:
<a href="https://theconversation.com/what-is-kombucha-and-how-do-the-health-claims-stack-up-87180">What is kombucha and how do the health claims stack up?</a>
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<h2>Benefits on Earth too</h2>
<p>We’re only at the start of learning how to optimise microbes to keep space crews healthy, which is crucial for long space flights and for possible settlement on other planets. </p>
<p>However, this research could have many other applications. We can use what we learn to help create self-sustaining and <a href="https://www.nasa.gov/technology/tech-transfer-spinoffs/nasa-research-launches-a-new-generation-of-indoor-farming/">sustainable food systems</a> on Earth to improve the environment and human health.</p><img src="https://counter.theconversation.com/content/216355/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Felice N Jacka is supported by a National Health and Medical Research Council investigator grant (#1194982). She has received: (1) competitive grant/research support from the Brain and Behaviour Research Institute, the National Health and Medical Research Council, Australian Rotary Health, the Geelong Medical Research Foundation, the Ian Potter Foundation, The University of Melbourne; (2) industry support for research from Meat and Livestock Australia, Woolworths Limited, the A2 Milk Company, Be Fit Foods, Bega Cheese; (3) philanthropic support from the Fernwood Foundation, Wilson Foundation, the JTM Foundation, the Serp Hills Foundation, the Roberts Family Foundation, the Waterloo Foundation and; (4) travel support and speakers honoraria from Sanofi-Synthelabo, Janssen Cilag, Servier, Pfizer, Network Nutrition, Angelini Farmaceutica, Eli Lilly, Metagenics, and The Beauty Chef. She is on the Scientific Advisory Board of the Dauten Family Centre for Bipolar Treatment Innovation and Zoe Limited. Felice Jacka has written two books for commercial publication.</span></em></p><p class="fine-print"><em><span>Dorit Donoviel is Executive Director, NASA-Funded Translational (moving products from lab-bench to practice) Research Institute for Space Health at Baylor College of Medicine. Dorit receives funding from NASA through Cooperative Agreement NNX16AO69A and disburses this funding to research groups and companies performing work to safeguard the health of humans in deep space.</span></em></p>Here’s why a healthy balance of microbes is important for astronauts when they travel to Mars and beyond.Felice Jacka, Alfred Deakin Professor, Deakin UniversityDorit Donoviel, Executive Director/Associate Professor, Baylor College of Medicine Licensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2202722024-01-16T13:40:52Z2024-01-16T13:40:52ZYour body already has a built-in weight loss system that works like Wegovy, Ozempic and Mounjaro – food and your gut microbiome<figure><img src="https://images.theconversation.com/files/568472/original/file-20240109-26-7fx8si.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C2039%2C1467&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Weight loss pills aren't a replacement for a healthy diet and lifestyle.</span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/capsules-and-pills-in-shape-of-hamburger-royalty-free-image/89127926">JW LTD/Stone via Getty Images</a></span></figcaption></figure><p><a href="https://theconversation.com/drugs-that-melt-away-pounds-still-present-more-questions-than-answers-but-ozempic-wegovy-and-mounjaro-could-be-key-tools-in-reducing-the-obesity-epidemic-205549">Wegovy, Ozempic and Mounjaro</a> are weight loss and diabetes drugs that have made quite a splash in <a href="https://www.nytimes.com/2023/08/17/health/weight-loss-drugs-obesity-ozempic-wegovy.html">health news</a>. They target regulatory pathways involved in both <a href="https://doi.org/10.1111/dom.14496">obesity and diabetes</a> and are widely considered breakthroughs for weight loss and blood sugar control. </p>
<p>But do these drugs point toward a root cause of metabolic disease? <a href="https://doi.org/10.1111/obr.12421">What inspired</a> their development in the first place?</p>
<p>It turns out your body produces natural versions of these drugs – also known as <a href="https://doi.org/10.1111/dom.13129">incretin hormones</a> – in your gut. It may not be surprising that <a href="https://doi.org/10.3390%2Fijms22126623">nutrients in food</a> help regulate these hormones. But it may intrigue you to know that the trillions of <a href="https://theconversation.com/hangry-bacteria-in-your-gut-microbiome-are-linked-to-chronic-disease-feeding-them-what-they-need-could-lead-to-happier-cells-and-a-healthier-body-199486">microbes in your gut</a> are key for orchestrating this process.</p>
<p><a href="https://gastro.uw.edu/people/faculty/damman-c">I am a gastroenterologist</a> at the University of Washington who studies how <a href="https://gutbites.org/">food and your gut microbiome</a> affect health and disease. Here’s an inside-out perspective on the role natural gut hormones and healthy food play in metabolism and weight loss.</p>
<h2>A broken gut</h2>
<p>Specialized bacteria in your lower gut take the components of food you can’t digest like <a href="https://doi.org/10.3390/microorganisms10122507">fiber</a> and <a href="https://doi.org/10.1016/j.cofs.2020.03.001">polyphenols</a> – the elements of plants that are removed in many processed foods – and transforms them into molecules that stimulate hormones to control your <a href="https://doi.org/10.1016/j.advnut.2023.03.016">appetite and metabolism</a>. These include GLP-1, a natural version of Wegovy and Ozempic.</p>
<p><a href="https://doi.org/10.3389/fendo.2021.721135">GLP-1</a> and other hormones like <a href="https://doi.org/10.1113%2Fjphysiol.2008.164269">PYY</a> help regulate blood sugar through the pancreas. They also tell your brain that you’ve had enough to eat and your stomach and intestines to slow the movement of food along the digestive tract to allow for digestion. This system even has a name: the <a href="https://doi.org/10.1136/gut.34.9.1171">colonic brake</a>. </p>
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<a href="https://images.theconversation.com/files/568486/original/file-20240109-23-4av9qx.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Diagram showing the effects of GLP-1 on various organs of the body" src="https://images.theconversation.com/files/568486/original/file-20240109-23-4av9qx.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/568486/original/file-20240109-23-4av9qx.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=475&fit=crop&dpr=1 600w, https://images.theconversation.com/files/568486/original/file-20240109-23-4av9qx.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=475&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/568486/original/file-20240109-23-4av9qx.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=475&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/568486/original/file-20240109-23-4av9qx.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=597&fit=crop&dpr=1 754w, https://images.theconversation.com/files/568486/original/file-20240109-23-4av9qx.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=597&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/568486/original/file-20240109-23-4av9qx.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=597&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">GLP-1 serves many functions in the body.</span>
<span class="attribution"><a class="source" href="https://en.wikipedia.org/wiki/File:FunctionsOfGLP-1.png">Lthoms11/Wikimedia Commons</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span>
</figcaption>
</figure>
<p>Prior to modern processed foods, metabolic regulatory pathways were under the direction of a <a href="https://doi.org/10.1038/ncomms4654">diverse healthy gut microbiome</a> that used these hormones to naturally regulate your metabolism and appetite. However, <a href="https://doi.org/10.1186/s12963-017-0119-3">food processing</a>, aimed at improving shelf stability and enhancing taste, removes the bioactive molecules like <a href="https://doi.org/10.1177/1559827615588079">fiber</a> and <a href="https://doi.org/10.3390/molecules26030703">polyphenols</a> that help regulate this system. </p>
<p>Removal of these key food components and the resulting decrease in gut microbiome diversity may be an important factor contributing to the rise in <a href="https://doi.org/10.1016/j.advnut.2023.03.016">obesity and diabetes</a>.</p>
<h2>A short track to metabolic health</h2>
<p>Wegovy and Ozempic reinvigorate the colonic brake downstream of food and microbes with molecules similar to GLP-1. Researchers have demonstrated their effectiveness at <a href="https://doi.org/10.1001/jama.2023.2438">weight loss and blood sugar control</a>. </p>
<p>Mounjaro has gone a step further and combined GLP-1 with a second hormone analogue derived from the upper gut called GIP, and studies are showing this combination therapy to be even more effective at <a href="https://doi.org/10.1056/NEJMoa2206038">promoting weight loss</a> than GLP-1-only therapies like Wegovy and Ozempic. </p>
<p>These drugs complement other measures like <a href="https://doi.org/10.1001/jama.2020.12567">gastric bypass surgery</a> that are used in the most extreme cases of metabolic disease. These surgeries may in part <a href="https://doi.org/10.1210/en.2017-00564">work much like Wegovy and Ozempic</a> by bypassing digestion in segments of the gastrointestinal tract and bathing your <a href="https://doi.org/10.1007/s11695-017-2595-8">gut microbes</a> in less digested food. This awakens the microbes to stimulate your gut cells to produce <a href="https://doi.org/10.1080/00365521.2017.1293154">GLP-1</a> and <a href="https://doi.org/10.1016/j.ebiom.2018.12.040">PYY</a>, effectively regulating appetite and metabolism. </p>
<p>Many patients have seen significant improvements to not only their weight and blood glucose but also reductions in important cardiovascular outcomes like <a href="https://doi.org/10.1056/NEJMoa2307563">strokes and heart attacks</a>. <a href="https://doi.org/10.1161/CIRCULATIONAHA.122.059595">Medical guidelines</a> support the use of new incretin-based medications like Wegovy, Ozempic and Mounjaro to manage the interrelated metabolic conditions of diabetes, obesity and cardiovascular disease.</p>
<p>Considering the effects incretin-based medications have on the brain and cravings, medical researchers are also evaluating their potential to treat nonmetabolic conditions like <a href="https://doi.org/10.1172/jci.insight.170671">alcohol abuse</a>, <a href="https://doi.org/10.1126/science.adk5498">drug addiction</a> and <a href="https://doi.org/10.1016/j.jpsychires.2023.05.041">depression</a>.</p>
<h2>A near-magic bullet – for the right folks</h2>
<p>Despite the success and prospect of these drugs to help populations that may benefit most from them, current <a href="https://doi.org/10.1155/2023/9946924">prescribing practices</a> have raised some questions. Should people who are only a little overweight use these drugs? What are the risks of prescribing these drugs to <a href="https://time.com/6285055/wegovy-teenagers-weight-loss-risks/">children and adolescents</a> for lifelong weight management?</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/568488/original/file-20240109-25-jarss4.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Close-up of a person's socked feet stepping on a scale" src="https://images.theconversation.com/files/568488/original/file-20240109-25-jarss4.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/568488/original/file-20240109-25-jarss4.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/568488/original/file-20240109-25-jarss4.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/568488/original/file-20240109-25-jarss4.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/568488/original/file-20240109-25-jarss4.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/568488/original/file-20240109-25-jarss4.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/568488/original/file-20240109-25-jarss4.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Some people regain weight after stopping incretin-based drugs.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/mid-adult-man-step-on-weight-scales-at-home-royalty-free-image/1468770376?adppopup=true">Oleksandra Troian/Moment via Getty Images</a></span>
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</figure>
<p>While incretin-based therapies seem close to magic bullets, they are not without gastrointestinal side effects like <a href="https://doi.org/10.1517/14740338.2015.987122">nausea, vomiting, diarrhea and constipation</a>. These symptoms are related to how the drugs work to slow the gastrointestinal tract. Other more severe, but rare, side effects include <a href="https://doi.org/10.1001/jama.2023.19574">pancreatitis and irreversible gastroparesis</a>, or inflammation of the pancreas and stomach paralysis.</p>
<p>These drugs can also lead to a <a href="https://doi.org/10.3803/EnM.2019.34.3.247">loss of healthy lean muscle mass</a> in addition to fat, particularly in the absence of exercise. Significant <a href="https://doi.org/10.1111/dom.14725">weight gain</a> after stopping the drugs raises further questions about <a href="https://doi.org/10.2337/dc09-1902">long-term effects</a> and whether it’s possible to transition back to using only lifestyle measures to manage weight.</p>
<h2>All roads lead to lifestyle</h2>
<p>Despite our greatest aspirations for quick fixes, it’s very possible that a <a href="https://gutbites.org/2022/05/18/the-pillars-of-health/">healthy lifestyle</a> remains the most important way to manage metabolic disease and overall health. This includes regular exercise, stress management, sleep, getting outdoors and a balanced diet.</p>
<p>For the majority of the population who don’t yet have obesity or diabetes, restarting the gut’s built-in appetite and metabolism control by reintroducing whole foods and awaking the gut microbiome may be the best approach to promote healthy metabolism.</p>
<p>Adding minimally processed foods back to your diet, and specifically those replete in <a href="https://theconversation.com/fiber-is-your-bodys-natural-guide-to-weight-management-rather-than-cutting-carbs-out-of-your-diet-eat-them-in-their-original-fiber-packaging-instead-205159">fiber</a> and <a href="https://gutbites.org/2024/01/10/like-fiber-polyphenols-in-food-boost-glp-1-ignite-mitochondria-help-coordinate-metabolic-health/">polyphenols</a> like flavonoids and carotenoids, can play an important and complementary role to help address the epidemic of obesity and metabolic disease at one of its deepest roots.</p><img src="https://counter.theconversation.com/content/220272/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Christopher Damman is on the scientific advisory board at One BIO and Supergut.</span></em></p>Weight loss and diabetes drugs target regulatory pathways involved in metabolism that the microbes in your gut and certain molecules from food already play a key role in regulating.Christopher Damman, Associate Professor of Gastroenterology, School of Medicine, University of WashingtonLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2207702024-01-16T03:28:26Z2024-01-16T03:28:26ZOur ‘food environments’ affect what we eat. Here’s how you can change yours to support healthier eating<figure><img src="https://images.theconversation.com/files/569436/original/file-20240115-27-v3p6cf.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C4992%2C3315&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/lockdown-fast-food-dinner-delivery-service-1917126392">Foxys Forest Manufacture/Shutterstock</a></span></figcaption></figure><p>In January, many people are setting new year’s resolutions around healthy eating. Achieving these is often challenging – it can be difficult to change our eating habits. But healthy diets can enhance <a href="https://www.who.int/news-room/fact-sheets/detail/healthy-diet">physical</a> and <a href="https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/nutritional-psychiatry-the-present-state-of-the-evidence/88924C819D21E3139FBC48D4D9DF0C08">mental health</a>, so improving what we eat is a worthwhile goal.</p>
<p>One reason it’s difficult to change our eating habits relates to our “food environments”. This term <a href="https://onlinelibrary.wiley.com/doi/pdfdirect/10.1111/obr.12087">describes</a>:</p>
<blockquote>
<p>The collective physical, economic, policy and sociocultural surroundings, opportunities and conditions that influence people’s food and beverage choices and nutritional status.</p>
</blockquote>
<p>Our current food environments are designed in ways that often make it easier to choose <a href="https://theconversation.com/no-its-not-just-a-lack-of-control-that-makes-australians-overweight-heres-whats-driving-our-unhealthy-food-habits-162512">unhealthy foods</a> than healthy ones. But it’s possible to change certain aspects of our personal food environments, making eating healthier a little easier.</p>
<h2>Unhealthy food environments</h2>
<p>It’s not difficult to find fast-food restaurants in Australian cities. Meanwhile, there are <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12941">junk foods</a> at supermarket checkouts, service stations and sporting venues. Takeaway and packaged foods and drinks routinely come in <a href="https://www.georgeinstitute.org.au/media-releases/junk-food-portions-are-a-gigantic-problem">large portion sizes</a> and are often considered tastier than healthy options.</p>
<p>Our food environments also provide us with various prompts to eat unhealthy foods via the media and advertising, alongside <a href="https://www.frontiersin.org/articles/10.3389/fnut.2023.1042049/full">health and nutrition claims</a> and appealing marketing images on food packaging.</p>
<p>At the supermarket, <a href="https://theconversation.com/supermarkets-claim-to-have-our-health-at-heart-but-their-marketing-tactics-push-junk-foods-138292">unhealthy foods are often promoted</a> through prominent displays and price discounts.</p>
<p>We’re also exposed to various situations in our everyday lives that can make healthy eating challenging. For example, social occasions or work functions might see large amounts of unhealthy food on offer.</p>
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<strong>
Read more:
<a href="https://theconversation.com/no-its-not-just-a-lack-of-control-that-makes-australians-overweight-heres-whats-driving-our-unhealthy-food-habits-162512">No, it’s not just a lack of control that makes Australians overweight. Here’s what’s driving our unhealthy food habits</a>
</strong>
</em>
</p>
<hr>
<h2>Not everyone is affected in the same way</h2>
<p>People differ in the degree to which their food consumption is influenced by <a href="https://www.sciencedirect.com/science/article/abs/pii/S0031938422003328">their food environments</a>. </p>
<p>This can be due to biological factors (for example, genetics and hormones), psychological characteristics (such as decision making processes or personality traits) and prior experiences with food (for example, learned associations between foods and particular situations or emotions).</p>
<p>People who are more susceptible will likely eat more and <a href="https://doi.org/10.1007/s11154-022-09724-x">eat more unhealthy foods</a> than those who are more immune to the effects of food environments and situations. </p>
<p>Those who are more susceptible may pay greater attention to <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12354">food cues</a> such as advertisements and cooking smells, and feel a stronger desire to eat when exposed to these cues. Meanwhile, they may pay less attention to internal cues signalling hunger and fullness. These differences are due to a combination of biological and psychological characteristics. </p>
<p>These people might also be more likely to experience <a href="https://doi.org/10.3390/nu15224809">physiological reactions</a> to food cues including changes in heart rate and increased salivation.</p>
<figure class="align-center ">
<img alt="Two young women sitting on a couch eating chips." src="https://images.theconversation.com/files/569439/original/file-20240115-23-mr2tq4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/569439/original/file-20240115-23-mr2tq4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/569439/original/file-20240115-23-mr2tq4.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/569439/original/file-20240115-23-mr2tq4.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/569439/original/file-20240115-23-mr2tq4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/569439/original/file-20240115-23-mr2tq4.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/569439/original/file-20240115-23-mr2tq4.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">It’s common to eat junk food in front of the TV.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/happy-multiethnic-young-women-sitting-on-1490454086">PR Image Factory/Shutterstock</a></span>
</figcaption>
</figure>
<p>Other situational cues can also prompt eating for some people, depending on what they’ve <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/ijpo.12428">learned about eating</a>. Some of us tend to eat when we’re tired or in a bad mood, having learned over time eating provides comfort in these situations. </p>
<p>Other people will tend to eat in <a href="https://doi.org/10.1016/j.appet.2021.105679">situations</a> such as in the car during the commute home from work (possibly passing multiple fast-food outlets along the way), or at certain times of day such as after dinner, or when others around them are eating, having <a href="https://pubmed.ncbi.nlm.nih.gov/22724640/">learned associations</a> between these situations and eating. </p>
<p>Being in front of <a href="https://doi.org/10.1016/j.appet.2022.105928">a TV or other screen</a> can also prompt people to eat, eat unhealthy foods, or eat more than intended.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/appetite-for-convenience-how-the-surge-in-online-food-delivery-could-be-harming-our-health-163348">Appetite for convenience: how the surge in online food delivery could be harming our health</a>
</strong>
</em>
</p>
<hr>
<h2>Making changes</h2>
<p>While it’s not possible to change wider food environments or individual characteristics that affect susceptibility to food cues, you can try to tune into how and when you’re affected by food cues. Then you can restructure some aspects of your personal food environments, which <a href="https://doi.org/10.1001/jamanetworkopen.2022.12354">can help</a> if you’re working towards healthier eating goals. </p>
<p>Although both meals and snacks are important for overall diet quality, <a href="https://bpspsychub.onlinelibrary.wiley.com/doi/abs/10.1111/bjhp.12259">snacks are often unplanned</a>, which means food environments and situations may have a greater impact on what we snack on. </p>
<p>Foods consumed as snacks are often sugary drinks, confectionery, chips and cakes. However, snacks can also <a href="https://ipan.deakin.edu.au/2021/08/turn-your-snack-habits-around/">be healthy</a> (for example, fruits, nuts and seeds). </p>
<p>Try removing unhealthy foods, particularly packaged snacks, from the house, or not buying them in the first place. This means temptations are removed, which can be especially helpful for those who may be more susceptible to their food environment.</p>
<p>Planning social events around non-food activities can help reduce social influences on eating. For example, why not catch up with friends for a walk instead of lunch at a fast-food restaurant. </p>
<p>Creating certain rules and habits can reduce cues for eating. For example, not eating at your desk, in the car, or in front of the TV will, over time, lessen the effects of these situations as cues for eating.</p>
<p>You could also try keeping a food diary to identify what moods and emotions trigger eating. Once you’ve identified these triggers, develop a plan to help break these habits. Strategies may include doing another activity you enjoy such as going for a short walk or listening to music – anything that can help manage the mood or emotion where you would have typically reached for the fridge.</p>
<p>Write (and stick to) a grocery list and avoid shopping for food when hungry. Plan and prepare meals and snacks ahead of time so eating decisions are made in advance of situations where you might feel especially hungry or tired or be influenced by your food environment.</p><img src="https://counter.theconversation.com/content/220770/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Rebecca Leech receives funding from the National Health and Medical Research Council (APP1175250). </span></em></p><p class="fine-print"><em><span>Georgie Russell does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Our food environments are designed in ways that often lead us to reach for unhealthy foods rather than healthy options.Georgie Russell, Senior Lecturer, Institute for Physical Activity and Nutrition (IPAN), Deakin UniversityRebecca Leech, NHMRC Emerging Leadership Fellow, School of Exercise and Nutrition Sciences, Deakin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2202552024-01-15T17:52:22Z2024-01-15T17:52:22ZUltra-processed foods: here’s what the evidence actually says about them<figure><img src="https://images.theconversation.com/files/568397/original/file-20240109-27-idrupq.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C6709%2C4476&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Ultra-processed foods have received a lot of attention in recent months.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/healthy-unhealthy-food-background-fruits-vegetables-1766495423">Julia Sudnitskaya/ Shutterstock</a></span></figcaption></figure><p>The perils of ultra-processed foods received widespread coverage in recent months – thanks in no small part to the publication and promotion of TV presenter and doctor of virology Chris Van Tulleken’s book Ultra-Processed People. </p>
<p>Ultra-processed foods, in short, are commercially manufactured food products that include ingredients you <a href="https://pubmed.ncbi.nlm.nih.gov/30744710/">wouldn’t cook with at home</a>. Some of this processing makes foods more palatable, some increases shelf life and makes them more affordable – such as wholemeal supermarket bread, for example. </p>
<p>Scientists have long known that foods high in <a href="https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating">saturated fat</a>, <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/jch.13852">salt</a>, <a href="https://www.bmj.com/content/346/bmj.e7492/">sugar</a>, calories or which contain too few <a href="https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/diet-and-cancer/wholegrains-fibre-and-cancer-risk">wholegrains and fibre</a> contribute to greater risk of health problems – such as obesity, hypertension, heart disease and <a href="https://www.mdpi.com/2072-6643/12/9/2722">type 2 diabetes</a>.</p>
<p>A fair number of ultra-processed foods will have some of these unfavourable nutritional profiles – but many don’t. What is new and controversial about ultra-processed food is the idea that food processing itself is deadly. </p>
<p>Van Tulleken’s book argues that “it is the ultra-processing, not the nutritional content, that’s the problem”. Musing on why some pizza isn’t great for our waist lines, he writes “the only question is whether it is an ultra-processed food”. Van Tulleken also claims ultra-processed food is linked to more deaths than tobacco, and is the <a href="https://twitter.com/DoctorChrisVT/status/1651605966167629828">number one cause of early death globally</a>. </p>
<p>But, in my view a lot of this is just wrong. </p>
<h2>Myths scrutinised</h2>
<p>Ultra-processed foods haven’t been shown to be the largest cause of deaths globally and no scientific study has ever found this.</p>
<p>I believe this bold but misleading claim appears to be a misinterpretation of research which suggests that poor diet is a <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(19)30041-8/fulltext">leading cause of death</a>. Most deaths attributed to poor diet in this and similar studies are due to factors such as not eating enough fruit and veg, oily fish or wholegrains.</p>
<p>Nor is there strong evidence that whether a food is ultra-processed or not is what determines how it may affect your health.</p>
<p>Many studies have shown that people whose diets are high in ultra-processed foods have poorer health compared to those whose diets contain <a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/consumption-of-ultraprocessed-foods-and-health-status-a-systematic-review-and-metaanalysis/FDCA00C0C747AA36E1860BBF69A62704">fewer ultra-processed foods</a>. However, <a href="https://www.thelancet.com/journals/lanepe/article/PIIS2666-7762(23)00190-4/fulltext">research suggests</a> that it’s some <a href="https://pubmed.ncbi.nlm.nih.gov/36854188/">specific types of ultra-processed foods</a> foods that are linked to worse health in studies that examine this, rather than all ultra-processed foods. </p>
<p>This includes categories like <a href="https://diabetesjournals.org/care/article/33/11/2477/26589/Sugar-Sweetened-Beverages-and-Risk-of-Metabolic">sugary drinks</a> and <a href="https://www.tandfonline.com/doi/full/10.1080/01635580701684872?casa_token=hRJZpZZm3mcAAAAA%3AvN_DTeb3WTaPbLV89nRw0Jj98L05sy4i6PVKzPvmSqDBS3P6yG9eZ-WISzGZZ9rLxnsTB87xTNlmUfc">processed meats</a>, which we have known for some time are bad for health. Eating other foods classed as ultra-processed <a href="https://www.thelancet.com/journals/lanepe/article/PIIS2666-7762(23)00190-4/fulltext">does not predict worse health</a>. And some studies have even shown them to predict better health. <a href="https://pubmed.ncbi.nlm.nih.gov/36854188/">Brown bread and cereals</a>, are good examples.</p>
<p>Pretty much all scientific studies used as evidence on the harms of ultra-processed foods are <a href="https://www.tandfonline.com/doi/full/10.1080/10408398.2022.2084359">“observational studies”</a>. This means the researchers don’t change a person’s diet to see what happens to their health – they observe the health of people based on what they report they eat. </p>
<figure class="align-center ">
<img alt="A loaf of sliced brown bread." src="https://images.theconversation.com/files/568399/original/file-20240109-15-7d9pme.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/568399/original/file-20240109-15-7d9pme.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/568399/original/file-20240109-15-7d9pme.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/568399/original/file-20240109-15-7d9pme.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/568399/original/file-20240109-15-7d9pme.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/568399/original/file-20240109-15-7d9pme.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/568399/original/file-20240109-15-7d9pme.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Not all ultra-processed foods are associated with poorer health.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/delicious-rye-bread-on-table-1859709994">Dar1930/ Shutterstock</a></span>
</figcaption>
</figure>
<p>As such, observational studies can only try to account for all the ways in which people who eat a lot of ultra-processed foods versus fewer ultra-processed foods differ. </p>
<p>This is key to ultra-processing, because there may be unmeasured factors about a person or their diet that cause worse health – making it appear the number of ultra-processed foods in a person’s diet is harming their health, when it isn’t. <a href="https://link.springer.com/article/10.1007/s00394-023-03270-1">A recent study</a> captures this perfectly. </p>
<p>The study looked at whether ultra-processed food consumption was associated with developing cancer. It was, as shown in other <a href="https://pubmed.ncbi.nlm.nih.gov/37087831/#:%7E:text=Conclusion%3A%20In%20conclusion%2C%20the%20available,%2C%20breast%2D%20and%20pancreatic%20cancer.">studies</a>. But it also looked at whether ultra-processed food consumption was associated with a health outcome it should have no plausible reason to be associated with: accidental death. People who ate a lot of ultra-processed foods were more likely to die in car crashes, falls and other accidents, it turns out. </p>
<p>There’s no plausible reason why processed food would cause accidental death. Rather, the reason is probably something else that has either not been accurately measured and accounted for or not measured at all – known as a “confounding factor”. </p>
<p>People from <a href="https://www.sciencedirect.com/science/article/abs/pii/S0049089X13001348">poorer backgrounds</a> are more likely to be victims of accidental death – as are people who have <a href="https://pubmed.ncbi.nlm.nih.gov/23969485/">worse mental health</a>. We also know that people from <a href="https://www.cambridge.org/core/journals/nutrition-research-reviews/article/who-consumes-ultraprocessed-food-a-systematic-review-of-sociodemographic-determinants-of-ultraprocessed-food-consumption-from-nationally-representative-samples/017138E7EFE0FEE6C32C2B42510935B4">poorer backgrounds</a> or who have <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268228/">worse mental health</a> often eat more ultra-processed food. </p>
<p>A study can measure a person’s income, but the many ways in which living in poverty or having worse mental health can damage physical health are very difficult to measure with any accuracy. They therefore may be examples of confounding factors that make ultra-processed food appear to predict worsening health, like cancer.</p>
<p>Given the doom and dread about food processing, you’d think there’s convincing evidence that has identified how food processing harms health in humans. But there isn’t. Panels of scientists from the <a href="https://www.sciencedirect.com/science/article/pii/S2161831323013789">US</a> and <a href="https://www.gov.uk/government/publications/sacn-statement-on-processed-foods-and-health">UK</a> (both with and without histories of food industry funding) agree on this and agree that it currently isn’t clear if food processing itself harms health. </p>
<p>I believe there’s good reason to conduct more research to understand ultra-processed food and health. But this is a long way from Van Tulleken’s assertion that we’re eating <a href="https://www.theatlantic.com/ideas/archive/2023/05/ultra-processed-food-chris-van-tulleken/674101/">“food that isn’t food”</a> and that ultra-processed food is worse for health than <a href="https://www.youtube.com/watch?v=dzUDhstqXbg">smoking</a>.</p>
<p>Hype around ultra-processed food is problematic because it may be causing unnecessary anxiety among people who already struggle with food or worry about their health.</p>
<p>As well as confusing the public on what food is and isn’t healthy, ultra-processed food hype may also distract attention from much-needed government action to restrict food industry marketing and sales of the types of foods we already know are bad for health – foods higher in sugar, salt, saturated fat and calories. </p>
<p>Perhaps in the future, convincing evidence might show that some specific types of food processing can cause severe health problems. But until then, sensationalist messages and misleading claims about ultra-processed food are very real problems.</p><img src="https://counter.theconversation.com/content/220255/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>I receive research funding from the ESRC, NIHR and ERC. During 2014-2016, I was a named investigator on projects funded by Unilever and the American Beverage Association. I do not receive any funding, financial awards or fees from the food industry.</span></em></p>Hype around ultra-processed food may be causing unnecessary anxiety among people who already struggle with food or worry about their health.Eric Robinson, Professor in Psychology, University of LiverpoolLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2187442024-01-08T16:43:05Z2024-01-08T16:43:05ZHow to maintain a healthy gut microbiome in 2024<figure><img src="https://images.theconversation.com/files/567608/original/file-20240102-17-7n4kg4.jpg?ixlib=rb-1.1.0&rect=17%2C0%2C5973%2C3988&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/adult-child-hands-holding-intestine-shape-1935965023">SewCreamStudio/Shutterstock</a></span></figcaption></figure><p>We all know by now that the pillars of a healthy lifestyle are regular exercise, eating enough fruit and vegetables, a good night’s sleep and staying hydrated. All of these things also support the gut microbiome – all the microbes that live in your digestive system – but there are some extras to consider if you want to optimise your gut health.</p>
<p>It’s widely accepted among those of us who study the gut microbiome that a healthy gut is one that contains a <a href="https://theconversation.com/diverse-gut-microbiomes-give-better-protection-against-harmful-bugs-now-we-know-why-219734">diverse range of microbes</a> and has an effective gut barrier (the lining between your intestine and bloodstream).</p>
<p>Let’s look at diet first. It probably has the biggest influence on your gut health. Diets high in fibre, unsaturated fatty acids (found in fish and nuts), and polyphenols (chemicals found in plants) will <a href="https://www.annualreviews.org/doi/full/10.1146/annurev-physiol-031522-092054">promote a healthy gut</a>, while those high in saturated fats, additives (such as “E numbers”) and sugar can harm gut health. So avoid consuming a lot of ultra-processed foods.</p>
<p>Emulsifiers, a common additive in ultra-processed foods, have been found to cause <a href="https://www.mdpi.com/2072-6643/14/15/3049">intestinal inflammation and a leaky gut</a>. The most common ones to look out for on packaging are lecithin, polysorbates (such as E433) and carrageenan.</p>
<p>These additives are also common in protein supplements, whose popularity has steadily been increasing since the <a href="https://theconversation.com/decades-of-hype-turned-protein-into-a-superfood-and-spawned-a-multibillion-dollar-industry-163711#:%7E:text=Global%20retail%20sales%20of%20protein,around%20half%20of%20the%20market.">early 2000s</a>, especially among gym goers looking to bulk up. </p>
<h2>Prebiotics and probiotics</h2>
<p>It would be unreasonable and unrealistic to tell you to avoid foods with additives, but trying to limit consumption, while increasing your consumption of prebiotic and probiotic foods, could help protect your gut.</p>
<p>Dietary fibre is a good example of a prebiotic, which is defined as a non-digestible food ingredient that can stimulate the growth of good bacteria <a href="https://www.nature.com/articles/s41575-020-00375-4">in the colon</a>. As the main food source of your gut microbes, it is important to consume enough if you want your microbiome to flourish. Government guidelines suggest around 30g of fibre a day for adults and 15-25g for children. </p>
<figure class="align-center ">
<img alt="Foods that are rich in fibre." src="https://images.theconversation.com/files/567719/original/file-20240103-25-e1au68.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/567719/original/file-20240103-25-e1au68.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/567719/original/file-20240103-25-e1au68.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/567719/original/file-20240103-25-e1au68.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/567719/original/file-20240103-25-e1au68.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/567719/original/file-20240103-25-e1au68.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/567719/original/file-20240103-25-e1au68.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Adults should aim to consume 30g of fibre a day.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/high-fiber-foods-healthy-balanced-dieting-1916962526">Tatjana Baibakova/Shutterstock</a></span>
</figcaption>
</figure>
<p>Most prebiotics come from plant foods, so getting a high diversity of plant products in your diet will keep your gut healthy. The latest recommendation is to include 30 plant species in your <a href="https://journals.asm.org/doi/10.1128/msystems.00031-18">diet per week</a>. This may sound hard to achieve but bear in mind that both good-quality coffee and dark chocolate count.</p>
<p>Probiotics, the live bacteria and yeasts themselves, can be easily consumed through fermented food products, drinks or supplements. Choosing a high-quality probiotic is important. While there is an increasing amount on the market in supplement, powder and tablet form, they can be expensive. Fermented foods can be just as effective, but a whole lot cheaper. </p>
<p>Yoghurts, cheese, sauerkraut, kimchi and fermented soy products, such as tempeh and miso, are examples of fermented foods that not only support the healthy balance of your gut bacteria but provide a good source of fibres, vitamins and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5425481/">other nutrients</a>. </p>
<p>To get the most benefit from these products, look for those in the fridge section labelled as containing “live cultures” or “live bacteria”, with minimal ingredients and no heating or pasteurisation processing. </p>
<p>Aside from what you eat, how often you eat could also affect your gut health. Fasting can allow repair of the gut lining and <a href="https://www.sciencedirect.com/science/article/pii/S0966842X23000574?via%3Dihub#s0085">reduce inflammation</a>.</p>
<h2>Medication and the microbiome</h2>
<p>Medications can directly and indirectly affect our gut health. You may have heard that antibiotics are bad for your gut microbiome, especially those which are “broad spectrum” and will kill off not only harmful bacteria but beneficial ones too. This can be associated with <a href="https://www.mdpi.com/1422-0067/24/4/3074">gastrointestinal problems and decreased immunity</a>, especially after prolonged use. </p>
<p>Of course, doctors do not prescribe antibiotics lightly, so it is important to take them as instructed. If you are concerned, discuss the potential effects on your gut health with your GP.</p>
<p>Although you may not have much say over which medications you take, there are a few strategies to support your gut during and after medication. </p>
<p>Staying healthy by prioritising good sleep and managing stress levels is also important, but increasing your intake of both <a href="https://www.nature.com/articles/s41467-023-40553-x">prebiotics</a> and <a href="https://journals.sagepub.com/doi/10.1177/20499361231154443">probiotics</a> at this time may <a href="https://www.mdpi.com/1422-0067/24/4/3074">lessen the blow</a> of medication on your microbiome. </p>
<p>It is always recommended you check with your doctor before introducing a probiotic supplement in the rare case that it may not be suitable alongside the treatment. </p>
<p>Microbiome research is continuously shedding new light on the intricate connections between the microbes that live in our gut and our wellbeing. So watch this space. In the meantime, follow the above advice – it will help you maintain a healthy gut microbiome in 2024 and beyond.</p>
<p><em>Correction: An earlier version of this article incorrectly stated that guar and xantham gum are emulsifiers.</em></p><img src="https://counter.theconversation.com/content/218744/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Improve your gut microbiome health and you improve so many aspects of your overall health. Here’s how to do it.Rosie Young, PhD Candidate, Gut Microbes in Health and Disease, Quadram InstituteMariam Gamal El-Din, Visiting Postdoctoral Scientist, Food Microbiome Interactions, Quadram InstituteYang Yue, PhD Candidate in Plants, Food and Health, Quadram InstituteLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2168702024-01-04T13:45:55Z2024-01-04T13:45:55ZFocus on right now, not the distant future, to stay motivated and on track to your long-term health goals<figure><img src="https://images.theconversation.com/files/564976/original/file-20231211-26-io2vdz.jpg?ixlib=rb-1.1.0&rect=342%2C201%2C6367%2C4265&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">The fresh flavors taste good now – a here-and-now reward that's more motivating than potentially avoiding health problems in the future.</span> <span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/fresh-fruit-salad-royalty-free-image/811628388">kajakiki/E+ via Getty Images</a></span></figcaption></figure><p>It’s a familiar start-of-the-year scene. You’ve committed to a healthier lifestyle and are determined that this time is going to be different. Your refrigerator is stocked with fruits and veggies, you’ve tossed out processed foods, and your workout routine is written in pen in your daily planner.</p>
<p>Yet, as you head out one morning, the tantalizing aroma of fresh doughnuts wafts through the air. How can you resist the call of this sugary treat and stick with your healthy choices?</p>
<p>Conventional wisdom, <a href="https://doi.org/10.1037/0033-295X.106.1.3">grounded in years of research</a>, suggests that the best way to resist unhealthy choices is to think about the long-term consequences. For example, you could consider how the added sugar from eating too many doughnuts can lead to <a href="https://www.cdc.gov/nutrition/data-statistics/added-sugars.html">diabetes and obesity</a>. Thinking about these long-term consequences, the argument goes, should help you avoid indulging right now and better stick to your goals. </p>
<p>However, in our <a href="https://scholar.google.com/citations?user=axoPTvwAAAAJ&hl=en&oi=ao">combined 25 years of experience investigating</a> <a href="https://scholar.google.com/citations?user=ZJA5R0QAAAAJ&hl=en&oi=ao">people’s self-control behavior and motivation</a>, we have learned that, in the heat of the moment, people often overlook distant outcomes, diminishing the effectiveness of strategies focused on the long term. </p>
<p>In response, we propose three approaches, backed by recent research, to help you stick to healthier habits.</p>
<h2>To resist temptation, think short term</h2>
<p>One strategy to avoid indulging is to consider the short-term consequences of unhealthy behavior. We tested this approach in <a href="https://doi.org/10.1093/jcr/ucad004">seven studies</a> with over 4,000 participants. </p>
<p>In one study, we invited university students to view one of two <a href="https://www.indeed.com/career-advice/career-development/what-is-a-public-service-announcement">public service announcements</a> detailing reasons to avoid energy drinks. One message emphasized long-term costs of drinking high-sugar energy drinks, such as diabetes and obesity. The other stressed short-term costs, such as anxiety and a sugar and caffeine crash.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/561685/original/file-20231126-23-8s8mzp.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="two PSAs with similar graphic of a drink but different effects highlighted" src="https://images.theconversation.com/files/561685/original/file-20231126-23-8s8mzp.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/561685/original/file-20231126-23-8s8mzp.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=362&fit=crop&dpr=1 600w, https://images.theconversation.com/files/561685/original/file-20231126-23-8s8mzp.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=362&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/561685/original/file-20231126-23-8s8mzp.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=362&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/561685/original/file-20231126-23-8s8mzp.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=455&fit=crop&dpr=1 754w, https://images.theconversation.com/files/561685/original/file-20231126-23-8s8mzp.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=455&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/561685/original/file-20231126-23-8s8mzp.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=455&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">PSAs about unhealthy energy drinks: One highlights the long-term health costs, and the other highlights the short-term costs – 61.7% of participants chose the energy drink over another prize if they only saw the long-term PSA vs. 46.4% of participants who saw the short-term PSA.</span>
<span class="attribution"><span class="source">Lilia Fromm</span></span>
</figcaption>
</figure>
<p>Students then had a choice between receiving an energy drink or another attractive prize. Those who read about the short-term costs were 25% less likely to choose the energy drink than those who read about the long-term costs.</p>
<p>In another study with a similar setup, participants read about either the short-term costs of eating sugar, the long-term costs of eating sugar, or they did not read about any downsides. Everyone then had to choose a delivery of cookies or a tote bag. Those who read about the short-term costs were 30% less likely to choose the cookies than those who read about the long-term costs and 45% less likely than those who didn’t read about any detriments to sugar.</p>
<p>We found that emphasizing short-term costs can also help you avoid other temptations. For alcohol, think about how excessive drinking can lead to poor sleep and hangovers. For fast food, think about how it can make you feel bloated or give you indigestion.</p>
<p>In our studies, immediate effects were a stronger motivator than long-term consequences that could take decades to occur. The takeaway is simple: To avoid indulging, think short term.</p>
<h2>Focus on the fun of healthy options</h2>
<p>Avoiding unhealthy foods is one thing. On the flip side, can you nudge yourself toward consuming more healthy foods? </p>
<p>Research that one of us (Kaitlin) conducted with behavioral scientist <a href="https://scholar.google.com/citations?user=-vIQsasAAAAJ&hl=en&oi=ao">Ayelet Fishbach</a> found that <a href="https://doi.org/10.1093/jcr/ucv098">prompting people to focus on the good taste</a> – rather than the health benefits – of foods such as apples and carrots increased consumption in the lab and the real world. These findings were independently replicated in an intervention at <a href="https://doi.org/10.1177/0956797619872191">five university dining halls</a> that used food labels focused on either tastiness or healthfulness.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/564978/original/file-20231211-15-fr0nd4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="smiling man outside in jacket with small hand weights" src="https://images.theconversation.com/files/564978/original/file-20231211-15-fr0nd4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/564978/original/file-20231211-15-fr0nd4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=374&fit=crop&dpr=1 600w, https://images.theconversation.com/files/564978/original/file-20231211-15-fr0nd4.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=374&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/564978/original/file-20231211-15-fr0nd4.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=374&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/564978/original/file-20231211-15-fr0nd4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=469&fit=crop&dpr=1 754w, https://images.theconversation.com/files/564978/original/file-20231211-15-fr0nd4.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=469&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/564978/original/file-20231211-15-fr0nd4.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=469&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Picking a more enjoyable exercise routine can mean sticking with it longer.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/mature-african-american-man-exercising-royalty-free-image/991036038">kali9/E+ via Getty Images</a></span>
</figcaption>
</figure>
<p>This strategy can also promote other healthy behaviors, such as exercise. In one study, Kaitlin asked gymgoers to choose a weightlifting workout from a list of similarly difficult routines. The participants who were instructed to select a <a href="https://doi.org/10.1093/jcr/ucv098">fun exercise completed more reps</a> than those told to pick an exercise most useful for their long-term fitness goals. </p>
<p>Immediate rewards that result from pursuing long-term goals improve your experience right now, although they often go unnoticed. For this reason, focusing on the immediate versus delayed benefits of behaviors such as healthy eating and exercise can increase <a href="https://doi.org/10.1037/rev0000095">intrinsic motivation</a>, making a behavior feel like its own reward and resulting in the immersed-in-an-activity feeling called “<a href="https://doi.org/10.1038/s41467-022-29742-2">flow</a>.”</p>
<h2>Timing the reward sweet spot</h2>
<p>Starting healthy behaviors is one important piece of the puzzle; another is sticking with these behaviors over time. One strategy for persistence is to use rewards to stay committed.</p>
<p>Research led by marketing professor <a href="https://scholar.google.com/citations?user=VNKNZfMAAAAJ&hl=en&oi=ao">Marissa Sharif</a>, along with Kaitlin, involving over 5,000 people across eight experiments found that <a href="https://doi.org/10.1093/jcr/ucac007">small, regular rewards were more effective</a> for cultivating long-term commitment to healthy behavior such as exercising and flossing than were large, occasional rewards. Think watching 20 minutes of a guilty pleasure TV show each day you work out, rather than waiting to the end of the week to watch 80 minutes of TV to reward yourself for those four workouts.</p>
<p>But there’s a twist: Rewarding yourself too early may backfire. It seems rewards are most effective when people have to work to unlock them, after which they become regular. In other words, putting in initial effort while not being rewarded, followed by small, continual perks, is the most effective way to structure rewards.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/564981/original/file-20231211-25-3gd4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="calendar with red X's crossing off days and one date circled" src="https://images.theconversation.com/files/564981/original/file-20231211-25-3gd4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/564981/original/file-20231211-25-3gd4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/564981/original/file-20231211-25-3gd4.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/564981/original/file-20231211-25-3gd4.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/564981/original/file-20231211-25-3gd4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/564981/original/file-20231211-25-3gd4.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/564981/original/file-20231211-25-3gd4.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Rewards are less effective when they’re set too far off in the future.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/deadline-royalty-free-image/172704039">JLGutierrez/E+ via Getty Images</a></span>
</figcaption>
</figure>
<p>In a study on exercise, Marissa and Kaitlin followed exercisers as they engaged in <a href="https://doi.org/10.1093/jcr/ucac007">four initial workouts that came with no rewards</a>. Then a work-to-unlock-rewards group began to receive small, continual rewards for each subsequent workout. They ended up persisting longer and completing more workouts than people in a lump-sum group who received a larger, occasional reward for every four workouts they finished.</p>
<p>A similar effect was evident in a <a href="https://doi.org/10.1093/jcr/ucac007">12-day study on tooth flossing</a>. People in the work-to-unlock-rewards group – three days of flossing without rewards followed by daily rewards – flossed for more days than those who received continual rewards right way. Those who had to commit extra effort to unlock the rewards flossed 15% more days.</p>
<p>These studies suggest people can strategically incorporate rewards – with a short initial period without any rewards – into their routine to help them stick with healthy behaviors over time.</p>
<h2>Resistance, enjoyment and persistence</h2>
<p>Our research highlights three effective strategies to help you achieve your goals: prioritizing short-term consequences to resist temptation, finding enjoyment in long-term choices, and continually rewarding yourself for sustained persistence.</p>
<p>What’s great about these strategies is that you can adapt them to any personal goal you hold. For instance, if you’re finding it hard to swap social media for a book, consider reflecting on negative short-term consequences of endless scrolling. Or if carving out time for relaxation feels like a challenge, focus on the immediate benefits of engaging in meditative exercises.</p>
<p>By incorporating these evidence-based approaches, you can empower yourself to follow through on your long-term goals.</p><img src="https://counter.theconversation.com/content/216870/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Long-term goals can be hard to stick to if the benefits are only way off in the future. Research suggests ways to focus on the here and now to help you ultimately achieve your more far-off targets.Kaitlin Woolley, Associate Professor of Marketing, Cornell UniversityPaul Stillman, Assistant Professor of Marketing, San Diego State UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2088132024-01-04T12:51:28Z2024-01-04T12:51:28ZHow living like a hunter-gatherer could improve your health<figure><img src="https://images.theconversation.com/files/567858/original/file-20240104-27-obn36.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/camping-time-mixed-race-group-friends-1536037751">Prostock-studio/Shutterstock</a></span></figcaption></figure><p>Many of us want to live long, happy and healthy lives. Yet it’s often confusing to know the best way to achieve this, and many aspects of modern, westernised living conspire to keep us from achieving this goal.</p>
<p>The solution may be to step back in time. For the bulk of our existence, we evolved following a <a href="https://www.history.com/topics/pre-history/hunter-gatherers">hunter-gatherer lifestyle</a> of foraging for food and hunting animals. Today, only a few hunter-gatherer communities still exist, such as <a href="https://www.bbc.co.uk/sounds/play/b08x4s4v">the Hadza</a> of Tanzania. </p>
<p>Research shows that many of the health problems that plague modern society, such as <a href="https://pubmed.ncbi.nlm.nih.gov/27723159/">cardiovascular disease</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3330161/#:%7E:text=A%2520correlation%2520between%2520depression%2520and,needed%2520to%2520assess%2520this%2520possibility">poor mental health</a>, have very low prevalence among hunter-gatherer societies of both past and present day. This suggests there’s much we can learn from hunter-gatherers to improve our lives.</p>
<h2>Building connections</h2>
<p>Hunter-gatherers knew the best strategy for survival was connecting and staying together. </p>
<p>With finite resources, they are <a href="https://www.jstor.org/stable/2801707?casa_token=pcjIHZdOAnsAAAAA%3AnpywT8hkOd3IVhmsJpWZP382NK1SQPJVw7JGFTSJhRktDBsxM7I1Z_Vc6qLFON8hcr1pUOL3DyvpFo1i9SzHM1h69mQKimkbkJWbFiTObEv9YnOPR1gO">egalitarian by nature</a>. Each member contributes, shares equally and belongs to a collective greater than themselves. Life has meaning and purpose. </p>
<p>According to James Woodburn, an anthropologist who studied the Hadza, tribe members “value their life as hunter-gatherers, they regard it as a wonderful life. They have a <a href="https://www.bbc.co.uk/programmes/b08x4s4v">living which makes sense</a>.” </p>
<p>The Japanese call this <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2734064">fundamental reason for being</a> “ikigai”, which can add quality years to your life. Living in small communities of around 20-30 people creates close relationships and a strong social support network.</p>
<p><a href="https://www.liebertpub.com/doi/abs/10.1089/ict.2023.29074.jha">Close meaningful relationships</a> are key drivers of <a href="https://www.simonandschuster.com/books/The-Good-Life/Robert-Waldinger/9781982166694">health and happiness</a> across our lifespan. In fact, our brains are so wired to connect that our <a href="https://psycnet.apa.org/record/2013-09689-000">wellbeing depends on it</a>.</p>
<p>Many aspects of modern society, such as <a href="https://besjournals.onlinelibrary.wiley.com/doi/full/10.1002/pan3.10451">urbanisation</a>, the <a href="https://royalsocietypublishing.org/doi/pdf/10.1098/rstb.2020.0020#:%7E:text=Instead%2C%20the%20%E2%80%98traditional%E2%80%99%20family%20is%20widely%20regarded%20to,are%20solely%20responsible%20for%20%E2%80%98breadwinning%E2%80%99%20and%20women%20%E2%80%98homemaking%E2%80%99">nuclear family</a> and <a href="https://www.sciencedirect.com/science/article/pii/S2352250X22000495">consumerism</a>, mean many of the <a href="https://www.theguardian.com/books/2018/jan/17/lost-connections-johann-hari-review">connections inherent</a> to hunter-gatherer society have been eroded.</p>
<p>But there are many evidence-based ways to reconnect with hunter-gatherer ethos and improve mental wellbeing. </p>
<p>Examples include reconnecting with people and your community (such as through <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10159229/">volunteering</a>) or getting involved in <a href="https://www.tandfonline.com/doi/full/10.1080/10705422.2011.550260">a cooperative</a>. The NHS has even introduced a long-term <a href="https://www.england.nhs.uk/personalisedcare/social-prescribing/">social prescribing strategy</a>, which helps people get involved with these kinds of initiatives and connect with those in their community. </p>
<p>Exercising in <a href="https://extremephysiolmed.biomedcentral.com/articles/10.1186/2046-7648-2-3">green spaces</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679190/">practising mindfulness</a> are also great ways of connecting with the present and boosting mental health.</p>
<h2>Eating well</h2>
<p>Hunter-gatherers eat what nature and the land offer. This at times can be scarce, requiring <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/#:%7E:text=Knowledge%20of%20early%20human%20evolution,with%20little%20or%20no%20food">periods of fasting</a>. Diets primarily consist of <a href="https://pubmed.ncbi.nlm.nih.gov/19350623">plant-based foods</a>, such as tubers, berries and fruit that are readily available. </p>
<p>Many studies have shown that plant-based diets and fasting can have many benefits for health.</p>
<p>For example, research on people living in so-called “<a href="https://pubmed.ncbi.nlm.nih.gov/33391847/">blue zones</a>” – geographic areas that have unusually high life expectancies – suggests their predominantly plant-based diets may contribute to their <a href="https://pubmed.ncbi.nlm.nih.gov/32204974/">long lifespans</a>.</p>
<p>Intermittent fasting helps to <a href="https://pubmed.ncbi.nlm.nih.gov/32673591/">reduce calorie intake</a> and can lower the risk of <a href="https://sa1s3.patientpop.com/assets/docs/151222.pdf">cardiovascular disease and type 2 diabetes</a> by <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/#:%7E:text=Knowledge%20of%20early%20human%20evolution,with%20little%20or%20no%20food">increasing metabolic flexibiltiy</a> – our ability to effectively use both carbs and fat for energy. </p>
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Read more:
<a href="https://theconversation.com/does-it-matter-what-time-of-day-i-eat-and-can-intermittent-fasting-improve-my-health-heres-what-the-science-says-203762">Does it matter what time of day I eat? And can intermittent fasting improve my health? Here's what the science says</a>
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<p>Because hunter-gatherers eat what nature offers, this means their diets consist mainly of whole foods. Yet in the UK and US, <a href="https://pubmed.ncbi.nlm.nih.gov/34647997/">ultra-processed foods</a> (such as ready-made meals) now make up a large proportion of people’s <a href="https://pubmed.ncbi.nlm.nih.gov/29747447/">daily calorie intake</a>.</p>
<p>These foods typically contain lots of sugar, salt, saturated fat and artificial additives. Research has linked these foods with a range of health problems, including <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.13146">obesity</a> and <a href="https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(23)00017-2/fulltext">cancer</a>.</p>
<figure class="align-center ">
<img alt="A woman holding a bowl of vegetarian or vegan foods." src="https://images.theconversation.com/files/567543/original/file-20240102-15-i8che2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/567543/original/file-20240102-15-i8che2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/567543/original/file-20240102-15-i8che2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/567543/original/file-20240102-15-i8che2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/567543/original/file-20240102-15-i8che2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/567543/original/file-20240102-15-i8che2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/567543/original/file-20240102-15-i8che2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Try to eat a primarily plant-based diet.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/nutritious-healthy-roasted-veggie-vegan-homemade-1782846293">Cavan-Images/ Shutterstock</a></span>
</figcaption>
</figure>
<p>Limiting intake of ultra-processed foods and <a href="https://www.who.int/news-room/fact-sheets/detail/healthy-diet">adopting a diet</a> more akin to those followed by hunter-gatherers can help improve your health. </p>
<h2>Moving more</h2>
<p>Hunter-gatherers <a href="https://pubmed.ncbi.nlm.nih.gov/20843503/">evolved to move</a>. Their nomadic lifestyle of hunting and foraging meant they consistently covered distances from six to 16km daily. </p>
<p>But modern lifestyles are far more sedentary. Combined with diets high in ultra-processed foods, this means many of us consume more calories each day than we use, leading to weight gain. </p>
<p>To address this imbalance, we need to move more – and move how hunter-gatherers do. </p>
<p>It’s recommended adults get at least 150-300 minutes of moderate-intensity activity (such as brisk walking) or at least 75-150 minutes of vigorous <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">physical activity</a> (such as running or dancing) per week. While this isn’t quite as much movement as hunter-gatherers would get daily, it will still improve cardiorespiratory fitness and muscle strength, which is important for <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8628304/">better health</a> and longer lifespan. </p>
<p>Being active regularly doesn’t necessarily mean you have to go to the gym. Walking to the shops, climbing stairs and cleaning can all have a <a href="https://pubmed.ncbi.nlm.nih.gov/24167194/#:%7E:text=Conclusions%3A%20A%20generally%20active%20daily,and%20longevity%20in%20older%20adults">positive effect</a> on your cardiovascular health and longevity. </p>
<p>But if you really want to mimic hunter-gatherers’ activity more closely, you might consider trying <a href="https://pubmed.ncbi.nlm.nih.gov/20843503/">interval training</a>. This involves alternating periods of moderate- or high-intensity physical activity with low-intensity activity – such as sprinting for 30 seconds on the treadmill then jogging for a minute in between to catch your breath. This mimics the vigorous kind of physical activity hunter-gatherers would have done when hunting. Interval training is also <a href="https://link.springer.com/article/10.1007/s40279-023-01863-8">beneficial for cardiovascular health</a>.</p>
<p>We can also benefit from moving more like hunter-gatherers. Movements such as <a href="https://pubmed.ncbi.nlm.nih.gov/35034060/">squatting</a> and getting <a href="https://journals.sagepub.com/doi/abs/10.1177/2047487312471759">up and down from the ground</a>, mimic how they’d move when foraging for food. These functional movements help preserve physical independence and may add <a href="https://pubmed.ncbi.nlm.nih.gov/24225329/">years to your life</a>. </p>
<p>While our modern society certainly doesn’t make it easy to live a lifestyle more aligned with how we evolved, that doesn’t mean there aren’t many small, easy changes we can make to be healthier. Making time to socialise, focusing on getting more plants in our diets and moving more often are all things we can do daily to live more like hunter-gatherers – and look after our health.</p><img src="https://counter.theconversation.com/content/208813/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>David Clayton has received research funding from the British Nutrition Foundation, the Society for Endocrinology, Innovate UK and the Turmeric Co. </span></em></p><p class="fine-print"><em><span><a href="mailto:m.bertotti@uel.ac.uk">m.bertotti@uel.ac.uk</a> currently receives funding from the National Institute for Health Research, the European Commission and the British Academy. In the past, he has received grants from the Arts and Humanities Research Council, Economic and Social Research Council, UK Research and Innovation, Department for Health and Social Care and the National Health Service. </span></em></p><p class="fine-print"><em><span>Nicholas Bourne does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Making just a few small changes in our daily lives can help improve our health and help us live more aligned with how we evolved.Nicholas Bourne, Senior Lecturer, Applied Sport and Exercise Science, University of East LondonDavid Clayton, Senior Lecturer in Nutrition and Exercise Physiology, Nottingham Trent UniversityMarcello Bertotti, Reader in Community Health, University of East LondonLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2194442024-01-03T13:19:03Z2024-01-03T13:19:03ZWeight loss: why listening to your circadian rhythm may be important<figure><img src="https://images.theconversation.com/files/565755/original/file-20231214-15-b5yrah.jpg?ixlib=rb-1.1.0&rect=0%2C8%2C5690%2C3779&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Evidence from the field of chrono-nutrition shows that eating more in line with your circadian rhythm may be good for health.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/intermittent-fasting-ketogenic-diet-concept-8hour-1926524876">Chinnapong/ Shutterstock</a></span></figcaption></figure><p>When it comes to losing weight, many people want to know what the best diet is. But increasing research shows that when you eat may just as important for your health and weight as what you eat. </p>
<p>The importance of when we eat is tied to our internal 24-hour biological timing system, called the circadian system. This is controlled by a master clock in the brain which helps regulate many metabolic processes in the body – including digestion, the release of hormones, and blood sugar levels, as well as when we sleep, wake up and eat. Regular circadian rhythms (our eating and sleeping times) help to <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/jne.12886">maintain normal body functions</a>.</p>
<p>From a <a href="https://pubmed.ncbi.nlm.nih.gov/32662577/">physiological perspective</a> – for humans and many other mammals, at least – the body is used to us eating when it’s light and sleeping when it’s dark. This is in sync with our circadian rhythm.</p>
<p>Emerging evidence from the field of <a href="https://onlinelibrary.wiley.com/doi/10.1111/jnc.15246">chrono-nutrition</a> shows that eating more in line with this natural biological rhythm may help boost your health and wellbeing, and potentially help with weight loss. </p>
<h2>Timing your meals</h2>
<p>If you prefer to skip breakfast in favour of eating later in the day, you’re not alone. The majority of <a href="https://pubmed.ncbi.nlm.nih.gov/27327252/">people in the UK</a> consume most of their day’s calories in the evening. But given our body’s preference for daylight, there may be some advantage to eating breakfast – or at least, getting more of our day’s calories into our diets earlier on.</p>
<p>Most evidence from the field of chrono-nutrition suggests eating breakfast regularly may protect against <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5969247/">gaining body fat</a>. Research also shows that eating most of your calories a couple of hours before bedtime may <a href="https://www.cell.com/cell-metabolism/pdfExtended/S1550-4131(22)00397-7">increase hunger</a> and reduce your metabolism to favour fat storage in the body’s fat tissue. Habitually skipping breakfast and eating mostly in the evening is associated with a <a href="https://pubmed.ncbi.nlm.nih.gov/31918985/">greater risk of weight gain</a> as well.</p>
<p>Having irregular mealtimes can also affect your body weight. <a href="https://doi.org/10.1093/ije/dyy079">Shift workers</a>, for example, are predisposed to weight gain and metabolic disorders such as type 2 diabetes, cardiovascular disease and some cancers. It’s been suggested that the reason for this, in part, is circadian misalignment, which is when your sleep and wake cycle is misaligned with your mealtimes. <a href="https://academic.oup.com/pmj/article/94/1117/653/6959223">Jet lag</a> can affect digestion and sleep patterns too.</p>
<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763921/">Sleep loss</a> has also been shown to alter food desire – with studies showing that people crave high-calorie foods after a night of poor sleep. This may further result in weight gain.</p>
<p>However, if you’re someone who finds it hard to eat breakfast in the morning, don’t despair. Research by myself and colleagues shows that when it comes to weight loss, the timing of your meals doesn’t affect <a href="https://www.cell.com/cell-metabolism/pdfExtended/S1550-4131(22)00344-8">your ability to lose weight</a> – though early eating may have some advantages. </p>
<p>Our study compared the effect of eating calories predominantly in the morning versus in the evening. In one group, participants ate 45% of their day’s calories at breakfast, 35% at lunch and 20% at dinner. The other group had the opposite eating pattern, with 45% of their day’s calories consumed at dinner.</p>
<p>We found that adults in both groups had similar weight loss regardless of when they ate the bulk of their day’s calories. This result might be particularly reassuring for people who work shifts.</p>
<figure class="align-center ">
<img alt="A person eats a healthy breakfast." src="https://images.theconversation.com/files/565757/original/file-20231214-17-crn595.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/565757/original/file-20231214-17-crn595.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/565757/original/file-20231214-17-crn595.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/565757/original/file-20231214-17-crn595.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/565757/original/file-20231214-17-crn595.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/565757/original/file-20231214-17-crn595.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/565757/original/file-20231214-17-crn595.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Consider putting breakfast back on the menu.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/woman-eating-healthy-morning-meal-breakfast-2313432341">Dulin/ Shutterstock</a></span>
</figcaption>
</figure>
<p>One thing we did find, though, was that eating a big breakfast was most beneficial for appetite control. This may be useful when sticking to a strict calorie limit in order to lose weight.</p>
<p>The type of breakfast you eat is also important. <a href="https://pubmed.ncbi.nlm.nih.gov/22397883/">Another study</a> we conducted shows that appetite and satiety (feeling full) are influenced by the macronutrients (fat, protein and carbohydrates) in your meal. For example, high-protein meals were shown to make participants feel fuller for longer. And because these meals were satisfying, it also made participants less likely to give into cravings later on. </p>
<p>Some good examples of high-protein breakfasts include yoghurts, eggs, baked beans and toast, kedgeree (smoked fish, boiled egg and rice) or a fruit and vegetable smoothie with added quark or tofu.</p>
<p>So, based on the available evidence, it appears that eating most of your meals during the earlier daylight hours may be beneficial for your health and body weight.</p>
<h2>Timing your workouts</h2>
<p>Exercise is also important when it comes to our health. However, it’s not yet clear whether exercising at a certain time of day is more beneficial.</p>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/30426166/">One study</a>, which compared the effect of high-intensity interval training (HIIT) on blood sugar levels in men with type 2 diabetes, found that exercising in the afternoon was better than exercising in the morning when it came to improving blood sugar levels. This may be important in managing the condition in the long term. </p>
<p>However, a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4095658/">separate study</a> conducted in people who did not have any health conditions found the timing of your workout was less important than when you ate. </p>
<p>The researchers found that participants who consumed around 700 calories before 11am were more physically active and had more stable blood sugar throughout the day, compared with participants who fasted until noon. Both of these factors may help to prevent weight gain in the long run. </p>
<p>So, while the timing of your workout may be personal preference, when you have your pre-workout meal does matter when it comes to health.</p>
<p>In general, by taking lessons from chrono-nutrition and tuning back into our body clocks, it may be possible to better look after our health in a way that’s more aligned with our biology.</p><img src="https://counter.theconversation.com/content/219444/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Alex Johnstone receives funding from UKRI, The Scottish Government, NHS, Chief Scientist Office and European Community. She acts as a consultant for the food sector. </span></em></p>You may want to re-think skipping breakfast if you’re someone who does it often.Alex Johnstone, Personal Chair in Nutrition, The Rowett Institute, University of AberdeenLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2190452024-01-02T16:50:08Z2024-01-02T16:50:08ZCrash diets may work against you – and could have permanent consequences<figure><img src="https://images.theconversation.com/files/565315/original/file-20231212-21-1c45qh.jpg?ixlib=rb-1.1.0&rect=11%2C0%2C7928%2C5297&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Drastically lowering calories may damage your metabolism.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/starving-caucasian-fat-obese-woman-on-1950906280">Inside Creative House/ Shutterstock</a></span></figcaption></figure><p>Those trying to kick-start their weight loss or perhaps wanting to lose a few pounds before a big event or holiday may be tempted to try a crash diet. While it’s true that in order to lose weight you need to eat fewer calories than your body uses each day, in reality crash diets may actually work against you – and may make weight loss more difficult.</p>
<p>Crash diets have been around for years, but have stayed popular more recently thanks to <a href="https://www.independent.co.uk/life-style/celebrity-diets-kim-kardashian-friends-b2212946.html">influencers</a> and social media. Typically, these diets involve drastically reducing calorie intake to <a href="https://theconversation.com/crash-diets-are-highly-effective-new-evidence-95106#:%7E:text=Some%20people%20opt%20for%20a,a%20man%20it%27s%202%2C500%20calories.">800-1,200 calories</a> a day for a few weeks at a time. Proponents of these diets claim it can lead to rapid <a href="https://www.stylecraze.com/articles/how-to-lose-weight-in-one-week-by-crash-dieting/">weight loss</a>, which may explain why they have such a significant appeal. </p>
<p>Indeed, research has shown these diets can actually be very effective for certain people.</p>
<p>In a study of 278 adults with obesity, a <a href="https://www.bmj.com/content/362/bmj.k3760">12-week crash diet</a> of 810 calories a day led to greater weight loss after 12 months than people who only reduced their calories by portion control. The crash diet group lost an average of nearly 11kg versus only 3kg in the moderate diet group.</p>
<p>Similarly, <a href="https://link.springer.com/article/10.1007/s00125-011-2204-7?correlationId=4d9ea02c-da9a-44df-a279-bfae59b39531">one study showed</a> that very low-calorie diets may be beneficial for people with type 2 diabetes. The researchers found that 60% of participants who ate 600 calories a day for eight weeks were able to put their type 2 diabetes into remission. They also lost around 15kg on average.</p>
<p>A follow up at 12 weeks showed participants put around 3kg back on – but, importantly, their blood sugar levels remained similar. </p>
<p>But while these diets may lead to short-term weight loss success in some people, they can have the long-term consequence of damaging your metabolism. This may explain why around 80% of diets fail – with the person ultimately putting all the <a href="https://www.sciencedirect.com/science/article/pii/S0002916523295362?via%3Dihub">weight they lost back on</a>, or even <a href="https://onlinelibrary.wiley.com/doi/10.1002/oby.21538">gaining more weight than they lost</a>.</p>
<h2>Crash diets and metabolism</h2>
<p>Your metabolism is the sum of all chemical reactions in the body. It’s responsible for converting the food we eat into energy, and storing any surplus energy as fat. Your metabolism is affected by many things – including diet, exercise and your hormones. Crash diets affect all these components.</p>
<p>With a crash diet, you consume far less food than normal. This means your body doesn’t need to use as much energy (calories) to digest and absorb the foods you’ve eaten. You also <a href="https://journals.humankinetics.com/view/journals/ijsnem/6/3/article-p285.xml">lose muscle</a>. All of these factors <a href="https://journals.humankinetics.com/view/journals/ijsnem/6/3/article-p285.xml">lower metabolic rate</a> – meaning the body will burn fewer calories when not exercising.</p>
<p>In the short-term, crash diets can lead to <a href="https://www.ion.ac.uk/news/the-truth-about-crash-diets">feelings of tiredness</a>, which makes doing any activity (let alone a workout) challenging. This is because less energy is available – and what is available is prioritised for life-sustaining reactions. </p>
<figure class="align-center ">
<img alt="A tired man sleeps on his couch using a yoga mat for a pillow and holding a dumbbell." src="https://images.theconversation.com/files/565316/original/file-20231212-23-llkmlk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/565316/original/file-20231212-23-llkmlk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/565316/original/file-20231212-23-llkmlk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/565316/original/file-20231212-23-llkmlk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/565316/original/file-20231212-23-llkmlk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/565316/original/file-20231212-23-llkmlk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/565316/original/file-20231212-23-llkmlk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Crash diets may make you have less energy.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/tired-young-man-sleeping-on-sofa-1915162345">Westock Productions/ Shutterstock</a></span>
</figcaption>
</figure>
<p>In the long term, crash diets can change the hormone makeup of our bodies. They increase our stress hormones, such as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2895000/">cortisol</a>. And over an extended period of time, typically months, high cortisol levels can cause our body to <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.21733">store more fat</a>. </p>
<p>Crash diets can also reduce levels of the <a href="https://pubmed.ncbi.nlm.nih.gov/2341229/">hormone T3</a>, which is produced by the thyroid gland. It’s critical in regulating our basal metabolic rate (the number of calories your body needs in order to sustain itself). Long-term changes in T3 levels can lead to hypothyroidism and <a href="https://www.mayoclinicproceedings.org/article/S0025-6196(18)30582-2/fulltext">weight gain</a>. </p>
<p>Together, all these changes make the body more adept at putting on weight when you begin consuming more calories again. And these changes may exist for months, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989512/#:%7E:text=Mean%20RMR%20after%206%20years,weight%20loss%20during%20an%20intervention.">if not years</a>.</p>
<h2>Gradual dieting</h2>
<p>If you’re trying to lose weight, the best strategy to use is following a long-term, gradual weight loss diet. </p>
<p>Gradual diets have been shown to be more sustainable and have a less negative impact on your <a href="https://www.sciencedirect.com/science/article/pii/S0261561417301474?via%3Dihub">metabolic rate</a> compared with crash diets. Gradual diets can also help maintain energy levels enough to <a href="https://academic.oup.com/jcem/article/92/3/865/2597148">exercise</a>, which can help you lose weight. </p>
<p>These types of diet also preserve the function of our <a href="https://pubmed.ncbi.nlm.nih.gov/18252894/">mitochondria</a> – the calorie-burning powerhouses in our muscles. This creates a greater capacity for burning calories even after we finish dieting.</p>
<p>The ideal diet is one that reduces body weight by <a href="https://www.ncbi.nlm.nih.gov/books/NBK572145/">around 0.5 to 1kg a week</a>. The number of calories you’ll need to eat per day will depend on your starting weight and how physically active you are.</p>
<p>Eating certain foods can also help maintain your metabolism while dieting.</p>
<p>Fats and carbohydrates use fewer calories to power digestion, compared with protein. Indeed, high-protein diets increase your metabolic rate <a href="https://www.nature.com/articles/1600578">11-14% above normal levels</a>, whereas diets high in carbohydrates or fats can only do this by <a href="https://www.nature.com/articles/0800810">4-8%</a>. As such, try to ensure around <a href="https://www.verywellfit.com/is-a-high-protein-diet-best-for-weight-loss-3495768">30% of your day’s calories</a> are made up of protein when trying to lose weight. </p>
<p>High-protein diets also help you feel fuller for longer. One study found that when a participant’s diet consisted of 30% protein, they consumed <a href="https://pubmed.ncbi.nlm.nih.gov/16002798/">441 calories</a> less over the 12-week study period compared with a 15% protein diet. This ultimately led to 5kg weight loss, of which 3.7kg was fat loss. </p>
<p>While it may be tempting to crash diet if you’re trying to lose weight fast, it could have long-term consequences for your metabolism. The best way to lose weight is to slightly reduce the number of calories you need per day, exercise, and eat plenty of protein.</p><img src="https://counter.theconversation.com/content/219045/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Christopher Gaffney receives research funding from Omega EFA Limited. </span></em></p>Slow, gradual weight loss is more advantageous for your health in the long run.Christopher Gaffney, Senior Lecturer in Integrative Physiology, Lancaster UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/2145832023-12-28T20:38:13Z2023-12-28T20:38:13ZHate salad or veggies? Just keep eating them. Here’s how our tastebuds adapt to what we eat<figure><img src="https://images.theconversation.com/files/557219/original/file-20231102-19-aen4k4.jpg?ixlib=rb-1.1.0&rect=11%2C11%2C3836%2C2850&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://unsplash.com/photos/vegetable-salad-on-white-ceramic-plate-xeTv9N2FjXA">Tania Melnyczuk/Unsplash</a></span></figcaption></figure><p>Do you hate salad? It’s OK if you do, there are plenty of foods in the world, and lots of different ways to prepare them. </p>
<p>But given <a href="https://www.aihw.gov.au/reports/australias-health/australias-health-2018/contents/indicators-of-australias-health/fruit-vegetable-intake">almost all of us don’t eat enough vegetables</a>, even though <a href="https://hw.qld.gov.au/blog/aussies-need-to-be-empowered-to-eat-more-veggies-post-pandemic/">most of us (81%) know</a> eating more vegetables is a simple way to improve our health, you might want to try. </p>
<p>If this idea makes you miserable, fear not, with time and a little effort you can make friends with salad.</p>
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Read more:
<a href="https://theconversation.com/feeling-bloated-hungry-or-bored-after-salad-these-tips-might-help-190843">Feeling bloated, hungry or bored after salad? These tips might help</a>
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<h2>Why don’t I like salads?</h2>
<p>It’s an unfortunate quirk of evolution that vegetables are so good for us but they aren’t all immediately tasty to all of us. We have evolved to enjoy the sweet or umami (savoury) taste of higher energy foods, because starvation is a more immediate risk than long-term health. </p>
<p>Vegetables aren’t particularly high energy but they are jam-packed with dietary fibre, vitamins and minerals, and health-promoting compounds called bioactives. </p>
<p>Those bioactives are part of the reason vegetables taste bitter. Plant bioactives, also called phytonutrients, are made by plants to protect themselves against environmental stress and predators. The very things that make plant foods bitter, are the things that make them good for us. </p>
<p>Unfortunately, bitter taste evolved to protect us from poisons, and possibly from over-eating one single plant food. So in a way, plant foods can taste like poison.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/557227/original/file-20231102-17-orox62.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Young boy eating a carrot" src="https://images.theconversation.com/files/557227/original/file-20231102-17-orox62.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/557227/original/file-20231102-17-orox62.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/557227/original/file-20231102-17-orox62.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/557227/original/file-20231102-17-orox62.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/557227/original/file-20231102-17-orox62.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/557227/original/file-20231102-17-orox62.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/557227/original/file-20231102-17-orox62.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">For some of us vegetables are very bitter.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
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<p>For some of us, this bitter sensing is particularly acute, and for others it isn’t so bad. This is partly due to our genes. Humans have at least <a href="https://pubmed.ncbi.nlm.nih.gov/25286017/">25 different receptors</a> that detect bitterness, and we each have our own genetic combinations. So some people really, really taste some bitter compounds while others can barely detect them.</p>
<p>This means we don’t all have the same starting point when it comes to interacting with salads and veggies. So be patient with yourself. But the steps toward learning to like salads and veggies are the same regardless of your starting point. </p>
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Read more:
<a href="https://theconversation.com/were-told-to-eat-a-rainbow-of-fruit-and-vegetables-heres-what-each-colour-does-in-our-body-191337">We're told to 'eat a rainbow' of fruit and vegetables. Here's what each colour does in our body</a>
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<h2>It takes time</h2>
<p>We can train our tastes because our genes and our receptors aren’t the end of the story. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6186211/">Repeat exposures</a> to bitter foods can help us adapt over time. Repeat exposures help our brain learn that bitter vegetables aren’t posions. </p>
<p>And as we change what we eat, the enzymes and other proteins in our <a href="https://www.eurekalert.org/news-releases/654605">saliva change</a> too. This changes how different compounds in food are broken down and detected by our taste buds. How exactly this works isn’t clear, but it’s similar to other <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7394763/">behavioural cognitive training</a>. </p>
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<strong>
Read more:
<a href="https://theconversation.com/food-as-medicine-why-do-we-need-to-eat-so-many-vegetables-and-what-does-a-serve-actually-look-like-76149">Food as medicine: why do we need to eat so many vegetables and what does a serve actually look like?</a>
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<h2>Add masking ingredients</h2>
<p>The good news is we can use lots of great strategies to mask the bitterness of vegetables, and this positively reinforces our taste training. </p>
<p><a href="https://theconversation.com/kitchen-science-a-salt-on-the-senses-58633">Salt</a> and <a href="https://pubs.acs.org/doi/10.1021/acs.jafc.5b03193">fat</a> can reduce the perception of bitterness, so adding seasoning and dressing can help make salads taste better instantly. You are probably thinking, “but don’t we need to reduce our salt and fat intake?” – yes, but you will get more nutritional bang-for-buck by reducing those in discretionary foods like cakes, biscuits, chips and desserts, not by trying to avoid them with your vegetables. </p>
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<a href="https://images.theconversation.com/files/557223/original/file-20231102-17-200m3h.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Strawberry and leaf salad in a bowl" src="https://images.theconversation.com/files/557223/original/file-20231102-17-200m3h.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/557223/original/file-20231102-17-200m3h.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=858&fit=crop&dpr=1 600w, https://images.theconversation.com/files/557223/original/file-20231102-17-200m3h.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=858&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/557223/original/file-20231102-17-200m3h.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=858&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/557223/original/file-20231102-17-200m3h.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1079&fit=crop&dpr=1 754w, https://images.theconversation.com/files/557223/original/file-20231102-17-200m3h.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1079&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/557223/original/file-20231102-17-200m3h.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1079&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Fruits can add sweetness and juiciness to salads.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/photos/strawberry-salad-plate-xX9SmqQCbFY">dovile ramoskaite/unsplash</a></span>
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<p>Adding <a href="https://theconversation.com/hate-vegetables-you-might-have-super-taster-genes-74428">heat</a> with chillies or pepper can also help by acting as a decoy to the bitterness. Adding fruits to salads adds sweetness and juiciness, this can help improve the overall flavour and texture balance, increasing enjoyment. </p>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/21515118/">Pairing foods</a> you are learning to like with foods you already like can also help. </p>
<p>The <a href="https://en.wikipedia.org/wiki/List_of_salads#:%7E:text=Salad%20is%20any%20of%20a,often%20include%20vegetables%20and%20fruits.">options for salads</a> are almost endless, if you don’t like the standard garden salad you were raised on, that’s OK, keep experimenting. </p>
<p>Experimenting with <a href="https://www.heartandstroke.ca/articles/but-i-dont-like-fruit-or-vegetables#:%7E:text=Pair%20with%20foods%20you%20already,kale%20or%20beet%20%E2%80%9Cchips.%E2%80%9D">texture</a> (for example chopping vegetables smaller or chunkier) can also help in finding your salad loves. </p>
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<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/frozen-canned-or-fermented-when-you-cant-shop-often-for-fresh-vegetables-what-are-the-best-alternatives-131678">Frozen, canned or fermented: when you can't shop often for fresh vegetables, what are the best alternatives?</a>
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<h2>Challenge your biases</h2>
<p>Challenging your biases can also help the salad situation. A phenomenon called the “unhealthy-tasty intuition” makes us assume tasty foods aren’t good for us, and that healthy foods will taste bad. Shaking that assumption off can help you enjoy your vegetables more. </p>
<p>When researchers labelled vegetables with <a href="https://pubmed.ncbi.nlm.nih.gov/31577177/#:%7E:text=Taste%2Dfocused%20labels%20outperformed%20labels,compete%20with%20less%20healthy%20options.">taste-focused labels</a>, priming subjects for an enjoyable taste, they were more likely to enjoy them compared to when they were told how healthy they were. </p>
<h2>The bottom line</h2>
<p><a href="https://www.tandfonline.com/doi/full/10.1080/10408398.2019.1632258">Vegetables are good for us</a>, but we need to be patient and kind with ourselves when we start trying to eat more. </p>
<p>Try working <em>with</em> biology and brain, and not against them. </p>
<p>And hold back from judging yourself or other people if they don’t like the salads you do. We are all on a different point of our taste-training journey.</p><img src="https://counter.theconversation.com/content/214583/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Emma Beckett has received funding for research or consulting from Mars Foods, Nutrition Research Australia, NHMRC, ARC, AMP Foundation, Kellogg, and the University of Newcastle. She also works for FOODiQ Global. She is a member of committees/working groups related to nutrition or the Australian Academy of Science, the National Health and Medical Research Council and the Nutrition Society of Australia.</span></em></p>You’re not alone if you find salads and vegetables bitter to taste. The good news is our taste buds adapt after time.Emma Beckett, Senior Lecturer (Food Science and Human Nutrition), School of Environmental and Life Sciences, University of NewcastleLicensed as Creative Commons – attribution, no derivatives.