More veggies, less blues
In 1940, when Franklin Roosevelt said, “Human kindness has never weakened the stamina or softened the fiber of a free people,” science had not yet discovered the connection between a fiber-rich diet and a positive outlook. But we’re betting he knew that the fiber that makes up your good nature is as beneficial to your well-being as the fiber found in broccoli and 100 percent whole grains.
According to a study published in the journal Menopause, soluble and insoluble vegetable fibers boost positive neurotransmitter functioning, reducing your risk for depression. And the more high-fiber foods you eat, the more you lower your risk for the blues. The research suggests that it’s because eating fiber changes and improves your gut microbiome.
The researchers from South Korea say this is especially true for premenopausal women. They surmise that older women may get less of a mood-boost from fiber because once estrogen levels decline, the gut biome’s makeup changes. Then it takes more than fiber to keep your gut-brain connection on track.
To beat the blues (pre- or postmenopause) try exercise; stress reduction practices like yoga, meditation and tai chi; eating prebiotic and probiotic foods (nondairy yogurt, sauerkraut, kefir, kimchi, etc.); and taking probiotic supplements, in addition to eating a high-fiber diet.
The Cleveland Clinic says the best fiber-rich foods include beans, lentils, chickpeas, barley, berries, Brussels sprouts and artichoke hearts. Try the tasty recipes for them in Dr. Mike’s “What to Eat When Cookbook” — there’s Avocado Tapenade Bruschetta, Lentil Dumplings, Roasted Brussels Sprouts and more.
The importance of managing obesity before becoming pregnant
Leah Remini, Molly Sims and Milla Jovovich each gained 70-80 pounds while pregnant. They’re not alone. Around 48 percent of women gain too much, putting themselves and their fetus at risk for complications during pregnancy and birth.
As unhealthy as that is, for the 25 percent of women in the U.S. who go into pregnancy already obese, the health challenges are even more daunting. They’re at greater risk of gestational diabetes and hypertensive disorders of pregnancy (leading to post-birth diabetes and high blood pressure), and their children can develop health challenges that plague them throughout life.
According to researchers who wrote a viewpoint article in a recent issue of JAMA Network, “in utero exposure to obesity is associated with altered gene expression and metabolic abnormalities in offspring.” That is particularly worrying for two reasons:
■ It increases the child’s risk for early obesity and that increases the risk of premature diabetes, heart disease, depression, and learning and social obstacles.
■ Research shows altered gene expression in the fetus, because of increased inflammatory conditions in the obese mom, may be passed down to her child’s future children, making serious health challenges an unfortunate family legacy.
We want you to have a healthy, happy pregnancy and for your child to thrive. So we suggest that any woman of childbearing age who is obese start a well-supported nutrition and activity regimen that offers expert guidance, group support and frequent monitoring. Also, consult with your doctor about having weight-loss surgery before conceiving. It’s a win-win for mom and baby.
Say ‘so long, fat’ with oolong tea
Monty Python’s sketch called “Hell’s Grannies” featured a gang of gray-haired, leather-wearing troublemakers with the slogan “Make tea, not war” on the back of their jackets. Not bad, but we’d like to suggest a different slogan, one that touts another remarkable power of this much-loved, leafy beverage: “Hello, oolong; so long, belly fat.”
Oolong is a tea that’s not as dark as black tea or as light as green tea — but it’s just right when it comes to delivering the polyphenols that your body needs to burn off inflammatory visceral fat that gets deposited around your internal organs. Japanese researchers recently published a study in the journal Nutrients that showed drinking 11 ounces of oolong tea, containing around 48 milligrams of the flavanol called catechin, at breakfast and lunch for two weeks increased fat oxidation by 20 percent — and it kept up the burn while the participants slept!
More study needs to be done to determine the long-term benefits of the fat attack that oolong launches, but along with previous animal and human research that indicates drinking tea may increase weight loss and reduce belly fat accumulation, it seems pretty smart to add it to your efforts to achieve a healthy weight. If you’re caffeine-sensitive, the good news is that the Japanese study indicates decaffeinated oolong can help battle the bulge too. So pour yourself a cup or two to go along with your high-fiber, plant-centered, lean-protein meals. And remember the words of the English playwright Arthur Wing Pinero, “Where there’s tea there’s hope.”
Another gutsy move that might reduce your diabetes risk
Bugs are tromped, stomped and sprayed to a fare-thee-well in this country. But around the globe, they’re often prized as a tasty food. It’s estimated that 9.5 billion caterpillars are harvested each year in southern Africa, bringing in $85 million in sales. And in Mexico, maguey worms can end up in a tortilla or at the bottom of a bottle of mezcal.
We’re advocating for another pair of “bugs,” Lactobacillus johnsonii and Lactobacillus gasseri that researchers from Oregon State University say are able to help prevent and treat Type 2 diabetes. These probiotic bacteria are just two of the scores of Lactobacilli that work to keep your gut, body and brain healthy. And these — johnsonii and gasseri — seem to have a special relationship with your liver cells’ power centers (mitochondria). That special interaction allows them to optimize the metabolism of glucose and fats in your body. As a result, ingesting them is associated with a lower body weight and a better management of glucose levels after you eat something — two important factors in preventing or controlling diabetes.
These Lactobacilli are found in various probiotic supplements (read the labels) and you can increase your chance of ingesting them by eating a wide range of probiotic foods. One example is the fermented drink kefir which can contain up to 61 strains of bacteria and yeasts. You can also support their good works by feeding your gut bacteria prebiotics (they gotta eat too), such as Jerusalem artichokes, chicory root, garlic, onions and oats.
Where there’s smoke …
Actress Jennifer Lawrence (“The Hunger Games” trilogy and the “X-Men” series) has been photographed smoking cigarettes and marijuana, and vaping. That’s the trifecta of lung-damaging, life-shortening puffs. According to a trio of new studies, ditching cigs for vaping or marijuana isn’t eliminating toxic chemicals or significantly reducing your increased risk of heart disease.
One study published in EClinicalMedicine found that both tobacco and marijuana smokers had potentially health-damaging levels of smoke-related toxic chemicals such as naphthalene, acrylamide and acrylonitrile metabolites in their blood and urine. These are known to cause everything from cataracts to increased risk of cardiovascular disease and damage to the lungs, skin and eyes.
Another study, published in Circulation, found that trying to reduce your cigarette use by also vaping didn’t reduce your risk from inhaled toxins. Participants who used cigarettes and electronic cigarettes had the same levels of inflammatory and oxidative stress biomarkers as folks who smoked only tobacco cigarettes — giving the same increased risk for cardiovascular disease and premature death.
The third study found that vaping and smoking tobacco clouds your thoughts — and we know marijuana does too. According to researchers from the University of Rochester Medical Center, folks who smoke and vape, regardless of their age, are at greatest risk for problems concentrating, remembering or making decisions. Those who only vape or only smoke were found to struggle with mental fog almost as much as combo-smokers do.
So no matter what you puff, it’s smart to stop. Check out www.smokefree.gov; look into cognitive-behavioral therapy and visit Freedom from Smoking Plus at www.lung.org/quit-smoking.
Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare.com.
The Dispatch Editorial Board is made up of publisher Peter Imes, columnist Slim Smith, managing editor Zack Plair and senior newsroom staff.
You can help your community
Quality, in-depth journalism is essential to a healthy community. The Dispatch brings you the most complete reporting and insightful commentary in the Golden Triangle, but we need your help to continue our efforts. In the past week, our reporters have posted 41 articles to cdispatch.com. Please consider subscribing to our website for only $2.30 per week to help support local journalism and our community.