Take your health into your own hands

Take your health into your own hands

Take your health into your own hands

Mediterranean diet, Swedish children follow it more than Italian children

The Mediterranean diet is a nutritional model inspired by the dietary patterns prevalent in some Mediterranean countries.

In the 1950s, Ancel Keys, an American nutritionist, realized that populations in the Mediterranean basin were less susceptible to certain diseases than Americans. From this came the hypothesis of a diet that would increase longevity. The scholar, once back in America, continued his research until he wrote the book “Eat well and stay well, The Mediterranean way.”

Keys thought that the Mediterranean diet was ideal for reducing the incidence of “diseases of affluence,” in fact starting in the 1970s he tried to spread Mediterranean eating habits in his country as well.

The diet includes consumption of all products, favoring fruits, grains, vegetables, seeds and olive oil over the rarer use of red meat and animal fats. It does not exclude any food; in fact,fish, white meat, legumes, eggs, dairy products, sweets and red wine are also consumed. In addition, a food pyramid was created, showing the distribution and quantity of foods throughout the day. According to the pyramid, fruits can be taken 2-3 times a day, along with vegetables and greens, which are recommended in abundance. Milk and yogurt should also be consumed every day. In the middle of the pyramid, on the other hand, are the foods to be consumed several times a week, but not every day: fish, white meat, cheese. Then there are eggs and red meat, which is recommended to be consumed 1-2 times a week, and finally at the top of the pyramid are the foods to be consumed in moderation, namely sugars, sweets, sauces, butter and wine.

Italian children eat more “junk food”

In May 2018, at the European Obesity Society Congress, aWorld Health Organization study was presented showing that the Mediterranean diet is followed more in Sweden than in Italy. In fact, it seems that fish, vegetables and fruits are consumed less in Mediterranean countries than in other European countries. Specifically, the study showed that Swedish children eat more fish, olive oil and tomatoes than children in southern Europe, who often consume “junk food” such as snacks, sugary drinks and fatty foods. Obviously, the foods in the traditional Mediterranean diet are not products of the Nordic countries, but they have become part of their diet because of the important health benefits.

Data report that 42 percent of children in Italy are overweight. In northern nations, however, excess weight ranges from 5 percent to 9 percent. At the origin of these data is not only nutrition, but also the
physical activity,
as in Italy and in all Mediterranean countries, higher physical inactivity was recorded than in northern countries.

These data seem to overturn what is actually thought, in fact living in a Mediterranean country does not mean having Mediterranean habits. Moreover, it is hard to imagine that there are fewer fast food restaurants in Sweden than in Italy. Another peculiarity is physical activity, which children in northern Europe, are more able to do despite bad weather and few hours of daylight. Life habits, therefore, can change in a healthier direction regardless of a country’s social and environmental contexts and traditions.

Weight under control in pregnancy with an App

Being overweight is never advisable and at the beginning of pregnancy can be a major problem, especially if the excess pounds are numerous. The additional weight gain expected during the nine months can, in fact, lead to critical obstetric-gynecological and metabolic issues for both the mother-to-be and the baby.

In particular, overweight and obesity in pregnancy increase a woman’s risk of developing hypertension (preeclampsia) and gestational diabetes and to overgrow the baby (fetal macrosomia), preventing natural childbirth and increasing the risk of obesity in childhood and adulthood; they also make infectious complications during cesarean section delivery more likely.

To help women who are already overweight at the time of conception to avoid gaining too much weight during the following months, a group of doctors from the North Western University of Chicago (United States) has developed an App smartphone specifically for pregnant women, which can provide nutrition and lifestyle advice, support motivation with targeted messages, and improve control of metabolic parameters.

The use of this App by 140 overweight or obese women from 16 weeks of pregnancy, in the context of the MOMFIT project (Maternal Offspring Metabolics: Family Intervention Trial) funded by the National Institutes of Health Americans, it actually resulted in an average 1.7 kg reduction in weight gain over the next 6 months compared with an equal number of women with comparable initial characteristics (control group).

It may not sound like much, but according to the doctors it is a very good start, especially considering that the women enrolled were evidently very disinclined to eat a healthy diet and engage in physical activity prior to pregnancy, and that the hormonal changes typical of gestation certainly do not help with self-monitoring of food intake or weight loss.

At the heart of the App and the MOMFIT program is the so-called diet DASH (Diet Approach to Stopping Hypertension): a calorie-balanced dietary pattern based on the predominant consumption of vegetables, fruits, whole grains, nuts, fish and other nonfat protein sources and reduced salt and saturated fat, which has already been used for years to combat high blood pressure. In addition, for all of them, the App’s constant invitation to walk for at least 30 minutes or 10,000 steps per day.

“Once triggered, the weight gain that leads to obesity is difficult to reverse,” Prof. Linda Van Horn, coordinator of the study, pointed out. “This App provides an opportunity to defuse it at a stage when the woman is particularly motivated to take care of herself in order to protect the health of the child, and lays the foundation for the subsequent persistent adoption of a healthier lifestyle by the whole family.”

The researchers’ next goal is to understand whether to curb pregnant women’s weight gain through the program MOMFIT can also help reduce the percentage of obese children after age 3-5 (who, according to epidemiological data, remain obese or overweight as adults in more than half of cases).

While waiting for new results, even without having the specific App, it is important for all aspiring mothers with a few extra pounds to agree with their gynecologist and nutritionist on a personalized diet plan simple to follow and not too restrictive, but able to avoid excessive weight gain, and try to move more every day (unless specifically contraindicated).

Source

  • Van Horn L et al. Dietary Approaches to Stop Hypertension Diet and Activity to Limit Gestational Weight: Maternal Offspring Metabolics Family Intervention Trial, a Technology Enhanced Randomized Trial. Am J Prev Med 2018; https://www.ajpmonline.org/article/S0749-3797(18)32025-7/abstract
  • National Institutes of Health – NIH Clinical Trial(https://clinicaltrials.gov/ct2/show/NCT01631747)

Diabetes: eating less could help reduce neuropathy

Follow a healthy, balanced diet, moving every day and taking prescribed therapies regularly is the key to keeping diabetes under control and preventing complications associated with advanced stages of the disease, especially affecting the cardiovascular system (atherosclerosis and acute events, such as heart attack and stroke), kidneys (diabetic nephropathy), eyes (diabetic macular degeneration) and peripheral nerves (diabetic neuropathy).

A recent Italian study, conducted in collaboration between a research team from the Institute of Cell Biology and Neurobiology of the National Research Council (IBCN-CNR), the IRCCS Fondazione Santa Lucia in Rome, the University of Chieti and the University of Milan, now reports that eating less could also have more specific positive implications on the last mentioned issue.

What is diabetic neuropathy

Diabetic neuropathy is one of the most dreaded complications of diabetes, both type 1 and type 2, responsible for the onset of tingling, loss or alteration of sensation, and intense pain that is difficult to control with common analgesics, mainly in the hands, feet, arms, and legs.

Neuropathy is, moreover, a co-factor in the origin of“diabetic foot” (still the leading nontraumatic cause of amputation), since the reduced skin sensitivity it brings about prevents detection of small, accidental wounds that can quickly become infected and induce extensive necrosis, which is difficult to manage and regress.

The origin of neuropathy is complex and not yet fully elucidated, but it is well established that inadequate blood glucose control for prolonged periods (evidenced by glycated hemoglobin, HbA1c, values in the blood above 6.0-6.5%) and increased general inflammatory state of the body are key pathogenic elements of sensitization and degeneration of peripheral nerve endings.

Why the low-calorie diet helps

Numerous studies have shown that cutting dietary calorie intake not only helps reduce body weight, prevent type 2 diabetes and help control blood sugar, but also increases metabolic efficiency and decreases the degree of systemic inflammation. Building on these considerations, IBCN-CNR researchers tested the effects of a restrictive diet, maintained for short periods of time, on the state and repair process of peripheral nerves in mice.

“In our experiments, we found that after peripheral sciatic nerve damage, a dietary regimen with reduced daily caloric intake acts as a powerful metabolic stimulus and activator of a fundamental cell survival and turnover mechanism known as autophagy (the cell incorporates damaged parts of itself).”, explained Sara Marinelli of IBCN-CNR, coordinator of the project.

The researchers also showed the same recovery from neuropathic pain in animals showing low cell renewal capacity. “These animals with reduced autophagy capacity have underlying diabetic-like metabolic alterations that aggravate the neuropathy condition,” pointed out Roberto Coccurello of IBCN-CNR. “Well, even with these complications, restricting calorie intake can counteract the course and intensity of neuropathic pain by restoring a metabolic balance, reducing inflammatory processes, and facilitating nerve regeneration through stimulation of autophagy. All this, in the absence of manifest side effects, as is the case with continued use of the pharmacological approach alone.”.

Although obtained in animal models and yet to be verified in humans, the new evidence paves the way for innovative therapeutic strategies that have been awaited for years. In addition, through this study the researchers were able to identify some early biological markers of neurological damage that could be very useful in clinical practice to assess the prognosis of neuropathy in the individual patient and, therefore, to plan more effective personalized treatments.

Source:

Coccurello R et al. Effects of caloric restriction on neuropathic pain, peripheral nerve degeneration and inflammation in normometabolic and autophagy-deficient prediabetic Ambra1 mice. PlosOne 2018;13(12):e0208596. doi:10.1371/journal.pone.0208596

Twelve diets to avoid at all times

Spring is coming, and those obsessed with the swimsuit test know they need to prepare in time if they want to shed the unbearable extra pounds accumulated over the winter before lighter, minimalist clothes make them “dramatically” noticeable. But what diet to follow to lose weight quickly, without too much effort and without taking risks? It depends: on your age, whether you are male or female, general health status, etc. Certainly, however, it is known that some highly unbalanced regimens should not even be considered. Here are what are the
12 diets you should never try
if you don’t want to harm your body.

Eat right and tasteful–always!

Whatever type of diet you follow, the advice is to always avoid excess. This is because, too often, we are unable to give up fatty food, full of sugars, salt, additives and artificial flavorings, because of a chemical reason.

From birth we are in fact predisposed to sweet taste, food companies know this and therefore stuff any food with sugars and sweet additives. How can we avoid falling into the trap set by the food industries and resist, avoiding eating even if we are full? The first step could be to accustom the palate to different tastes, perhaps eating natural foods, free of fat, salt and sugar, avoiding eating out as much as possible and striving to prepare only what our bodies really need. Italy is a country with a steadily growing percentage of people (including, unfortunately, children) who are overweight, a problem that is turning into a real plague and a social emergency.

Eating too much is equivalent to taking more calories and energy than our bodies actually need; thus failing to dispose of them all, they accumulate, turning into fat deposits. And, therefore, how much energy does the body need? This depends on several factors, primarily age and gen der, then physical activity. We can say that, tendentially, a man consumes 2500 to 3500 calories a day, a woman 2000 to 2500. Those who are about to change their eating habits and, therefore, switch from an omnivorous to a vegan diet, may initially run into a few mistakes, such as overeating fatty foods such as oils, seeds, and nuts, consumed in large quantities because they are not used to eating enough fruits and vegetables. In this way it happens that one increases the lack of calories by “overeating” fatty foods. For example, having lunch with some salad, few vegetables and fruits will result in a strong feeling of appetite after a few hours, and people will resort to fatty foods such as dried fruit snacks to compensate for the overriding hunger.

Those who follow a traditional diet, on the other hand, will not need to consume as much food to reach the threshold of daily caloric needs, but this is solely because the foods they eat are full of calories. The real breakthrough is to intuit that we must eat better, choosing and selecting the natural foods that the earth makes available to us, trying to avoid those that are too caloric and preferring those that are low in calories but dense in nutrients. We eat because we need fuel, the energy needed to perform any action that moves our bodies, but even while we sleep we consume energy! What are the foods that help us produce our “gasoline”? Carbohydrates and fats are the main sources of energy for our bodies. And a crudist, not taking in carbohydrates, how can he have the strength to deal with all the tasks required of his body? Obviously through fruits, nuts, oils, seeds and avocados. Fruits are crucial in this regard, because excessive consumption of fatty foods, such as oils, seeds and nuts can be, can lead the body to problems such as fatigue, diabetes, hypoglycemia, overweight or obesity, and lack of concentration. How, then, to avoid these situations? Just limit the consumption of fatty foods to 20 percent of daily calorie intake and eat more fresh fruits. In fact, while vegetables are a rich source of vitamins and minerals, they contain a minimal amount of fat and carbohydrates, which is not enough to meet daily energy needs.

The key recipe for following a healthy raw diet is to limit, then, your intake of fats, even good fats. To give an example, in the daily diet to reach 2,000 calories one can eat either an avocado, two tablespoons of nut butter or a handful of walnuts. The important thing, then, is not to overdo it. A separate discussion, however, concerns fresh fruit, which should be the foundation of a healthy raw diet because, in addition to being easily digestible, it contains vitamins in profusion. However, let us not forget to consume the right amount of vegetables in our daily diet: one of the mistakes one can run into when starting a raw diet is precisely that of not paying proper attention to food combinations. Fruits, while providing energy, do not contain the amount of vitamins that our bodies need for optimal health, vitamins that are characteristic of raw vegetables. Watch out for fanaticism, too: a healthy, balanced diet is based on daily consumption of fruits and vegetables in the most natural way possible. To be avoided, therefore, are foods that are, yes, raw, but accompanied by gravies, salt, spices, and fatty oils, which could bring, in the short and long term, major health problems.

Source: Crudostyle

Eliminate bacon, without exerting too much effort

If you have not prepared in time for the dress rehearsal, it is now a little late to run for cover. But if your goal is limited to losing a few pounds and you don’t give yourself too tight deadlines, summer is just the best time to review your eating and lifestyle habits, aided by the warm weather (which makes you prefer fresh, fiber-rich, low-fat, low-calorie foods, such as fruits, vegetables, and fish), increased opportunities for physical activity (avoiding it when the weather is too muggy), and relaxation (which helps you avoid eating excesses promoted by stress rather than hunger). If you want some more suggestions on how to do it, you can find it here .

So much effort, but the belly doesn’t drop? Here’s why

You try hard to make it go away, but the “bacon” remains virtually unchanged. Why? First of all, it is good to be honest with oneself. themselves and evaluate whether they are really making an effort to follow a healthy diet (eating less high-calorie foods and drinking less alcohol and soft drinks. sugary) and to engage in more physical activity. Then, if indeed these two premises are met, other enemies of the form must be considered physical that specifically promote the accumulation of the so-called “fat visceral”: the most dangerous for heart and artery health and for the development of metabolic diseases such as type 2 diabetes. Check which ones are and which ones there directly affect. So take action!

Mood swings: do you suffer from them too?

Seasonal changes, it is known, do not help to maintain mental and physical balance and can be affected on many fronts. Disorders digestion, difficulty sleeping, nervousness, mood swings, excessive responsiveness. Just to name a few of the most common annoyances. The problem can be particularly difficult to bear if, in addition to the change season, there are also other factors that can facilitate the mood swings, such as taking certain types of medications, being on pregnancy or early menopause, following an unhealthy diet, etc. Check here what elements can interfere with psychological balance in daily life and how do to try to reduce its impact and live more peacefully.

Obesity: dietary therapy

Obesity is defined as “malnutrition by excess, with marked increase in fat mass, of greater magnitude than overweight.” Based on excess body fat and using BMI as a reference, obesity is considered grade 1 for values between 30 and 34.9 kg/m², grade 2 if between 35 and 39.9, and grade 3 if values exceed 40 kg/m².

Excess body fat is influenced by certain factors such as familiarity for other chronic diseases, fat distribution, age, and the presence of complications and/or morbid associations.

Dietary advice

Dietary therapy for obesity is based on a balanced diet, which should ensure adequate intake of macronutrients and micronutrients, taking into account the individual’s excess body fat, energy expenditure, and body composition. Typically, low-calorie diets range from 1200 to 1500 kcal daily. Carbohydrates should be taken mainly as complex carbohydrates and account for 55 percent of Total Energy. Fats, on the other hand, should consist of monounsaturated fatty acids and account for 25-30% of Total Energy.

In addition, the diet should contain 5 servings of fresh fruits, vegetables and greens per day. It is necessary to limit consumption of energy-dense foods, such as those high in simple fats and sugars and alcoholic beverages.

Diet should always be combined with regular muscle exercise, mainly aerobic exercise.

Source: Handbook of Dietetics and Clinical Nutrition by Franco Contaldo et al.

Nutrition in old age

In Italy, about 20 percent of the population is over 65 years old. To reconcile the increase in average life span with a good quality of life, it is necessary to follow proper nutrition. There are many factors that can worsen nutrition and consequently nutrition status: loneliness, monotonous diet, chewing problems, disability, chronic illness, depression, and inadequate food.

In both sexes, changes in body composition require an adjustment in food intake proportional to the reduction in energy requirements. It is increasingly common to detect inadequate calcium intake in people over the age of 70. In the healthy elderly, there are no indications that particular foods should be eliminated, but it is advisable to reduce the usual portions, adjusting them to the personal situation. If there is no motor activity, the daily calorie intake is around 1900-2250 calories for men in the 60-74 age group and around 1700- 1950 calories for men in the over 75 age group. The most recommended protein foods are milk, cheese, legumes, eggs, fish and meat. It is, in addition, recommended to consume complex carbohydrates such as those contributed by cereals, whole grain breads, and legumes. Alcohol consumption should be kept under control, also so as not to damage the liver.

Useful tips:

  • Avoid cold and pre-cooked dishes
  • Choosing oily fish
  • Choose white meat, alternating it with seasonal cheeses
  • Eating eggs
  • Consume semi-skimmed milk and yogurt lean every day
  • Reduce fat
  • Use olive oil in the right amount
  • Reduce simple sugars
  • Frequently consume legumes
  • Avoiding foods rich in salt
  • Drink before you’re thirsty
  • Consume fruits and vegetables every day

Finally, it is important to engage in physical activity with aerobic and resistance exercises, as it promotes physical and mental well-being.

Source: Handbook of Dietetics and Clinical Nutrition by Franco Contaldo et al.

Dyslipidemia: dietary advice

Dyslipidemias have been classified according to the type of excess lipoprotein particles in the blood. We can distinguish hyperlipidemia with high cholesterol in LDL and normal triglyceridemia. Treatment of dyslipidemia can be pharmacological and nonpharmacological. The latter involves regular diet and muscle exercise, which should also be practiced at all times to improve the effectiveness of the drugs administered.

Tips dietary

Dietary treatment of hyperlipidemia is very important, as it can normalize the lipidemic picture or improve pharmacological efficacy. The diet includes a total fat intake of no more than 30 percent of total calories. In particular, saturated fatty acids such as butter, lard, cream, lard, cheese, fatty meats and sausages should not exceed 8-10% of total calories. Monounsaturated fatty acids, particularly extra virgin olive oil, should be preferred as they reduce LDL cholesterol. As for, however, the Ac. Polyunsaturated fats, Omega 6 reduces serum cholesterol concentrations, while Omega 3 has a good hypotriglyceridemic effect. Cholestrerol-rich foods, such as eggs and shellfish, should be reduced. A diet rich in plant fiber is helpful in these cases.

Source: Handbook of Dietetics and Clinical Nutrition by Franco Contaldo et al.

Osteoporosis: what diet to follow?

Osteoporosis mainly affects women in the post-menopausal period and is characterized by fragility of bone tissue, with high risk of fractures.

Osteoporosis is the consequence of a physiological process represented by “bone remodeling,” which affects both the cortical and trabecular components of bone. During growth, the bones increase in size, peaking during puberty. However, there are also other factors, such as physical activity, diet, smoking and alcohol consumption, that affect bone density. Amenorrhea, early menopause, and disabling conditions should also be added. A proper lifestyle appears to be essential to ensure good calcium and vitamin D intake, but also proper hormonal balance. Calcium intake is essential from the earliest years of life, especially during adolescence.

Tips dietary

Patients with osteoporosis should eat a balanced diet. Milk and its derivatives are very important for bones, as is TOFU. Vegetables account for a share of calcium intake, especially green leafy vegetables. As for grains, the calcium content depends on the milling and refining processes they undergo. Meat and fish, however, account for a smaller proportion of daily calcium intake. Water can be a fair source of calcium, considering its average daily consumption.

Vitamin D is required to promote optimal bone mineralization, which is mainly provided by the sun. Only a few foods , all of animal origin, contain significant amounts of vitamin D.

Source: Handbook of Dietetics and Clinical Nutrition by Franco Contaldo et al.

NUTRITION AND DIET
 
NATURE, SPORTS, PLACES
 
CULTIVATING HEALTH
 
MENOPAUSE
 
MOM IN SHAPE
 
TRADITIONAL CHINESE MEDICINE
 
HEART SURGERY
 
MEDICINES AND MEDICAL DEVICES
 
PARENTING
 
THE CULTURE OF HEALTH
 
HEALTH UTILITIES
 
GENERAL MEDICINE
 
NATURAL MEDICINE, THERMAL
 
MIND AND BRAIN
 
NEUROVEGETATIVE DYSTONIA
 
WAYS OF BEING
 
HEALTH AND SOCIETY
 
HEALTHCARE AND PATIENTS
 
SEXUALITY
 
OLDER AGE
 
CANCERS
 
EMERGENCIES
 
NUTRITION AND DIET
 
NATURE, SPORTS, PLACES
 
CULTIVATING HEALTH
 
MENOPAUSE
 
MOM IN SHAPE
 
TRADITIONAL CHINESE MEDICINE
 
HEART SURGERY
 
MEDICINES AND MEDICAL DEVICES
 
PARENTING
 
THE CULTURE OF HEALTH
 
HEALTH UTILITIES
 
GENERAL MEDICINE
 
NATURAL MEDICINE, THERMAL
 
MIND AND BRAIN
 
NEUROVEGETATIVE DYSTONIA
 
WAYS OF BEING
 
HEALTH AND SOCIETY
 
HEALTHCARE AND PATIENTS
 
SEXUALITY
 
OLDER AGE
 
CANCERS
 
EMERGENCIES
 
DIGESTIVE SYSTEM
 
RESPIRATORY SYSTEM
 
UROGENITAL SYSTEM
 
HEART AND CIRCULATION
 
SKIN
 
INFECTIOUS DISEASES
 
EYES
 
EARS, NOSE, AND THROAT
 
BONES AND LIGAMENTS
 
ENDOCRINE SYSTEM
 
NERVOUS SYSTEM
 
DIGESTIVE SYSTEM
 
RESPIRATORY SYSTEM
 
UROGENITAL SYSTEM
 
HEART AND CIRCULATION
 
SKIN
 
INFECTIOUS DISEASES
 
EYES
 
EARS, NOSE, AND THROAT
 
BONES AND LIGAMENTS
 
ENDOCRINE SYSTEM
 
NERVOUS SYSTEM
 

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