Any discussion of health and wellness must include some mention of nutrition. Unfortunately, depending on who you are talking to, anecdotes will likely prevail as opposed to facts or research. Although we know a persons diet is very important to well-being and health maintenance, there is a dearth of specifics on how our nutrients affect disease prevention or resolution. We know a balanced diet is important, but what is that? What exactly does a balanced diet look like?

Cultural influences play a tremendous part in food styles, with geography obviously important. Those living in an arid, desert climate certainly arent going to be pescatarians. The diet of the average Westerner has changed radically over the last century. But our anatomy and physiology were determined by evolutionary factors. A major influence was the introduction of agriculture and animal husbandry ten thousand years ago. On an evolutionary time scale, this is too rapid a development. The modern diet came on the scene relatively quickly in evolutionary terms, in the blink of an eye.

Many would argue the so-called diseases of civilization, heart disease, diabetes, stroke, and others, have emerged largely due to dietary changes. One of the most fundamental changes has been in the consumption of sugar. The average American eats about 77 grams of sugar per day, which is about three times what the recommendation is. This equals about 230 calories per day, potentially adding up to as much as 23 pounds of body fat per year. Excess consumption of simple carbohydrates and sugars are believed to be a serious contributor to our obesity epidemic. They also place you at risk for type 2 diabetes, heart disease and fatty liver disease.

What are carbohydrates? They are simply sugar molecules linked together in long chains. When eaten, these links are broken apart, releasing the sugars into the blood stream. The most important sugar molecule is glucose, which is the type of sugar used by the body, but many others can be found in nature. All of them result in the formation of glucose when consumed.

Foods that are disassembled easily release their component sugars suddenly, flooding the bloodstream. These foodstuffs are said to have a high glycemic index (GI), while proteins and many vegetables, having a lower GI, take longer to break down. This results in the slower release of sugar molecules into the blood. High GI foods lead to a spike in blood levels, while low-glycemic foods helps maintain good glucose control through the slow and steady release of glucose.

The manner in which foods are handled and processed in Western society has fundamentally altered critical nutritional components and characteristics of the human diet. Multiple radical changes have taken place, from the amount and type of fiber to the macronutrients, that being the proteins, fats and especially the carbohydrates. The latter is one of greater significance to Americans, since the carbohydrate load for most of us far surpasses that of prehistoric man.

What of those living in the early nineteenth century? I guarantee they werent worrying about where to get their next packet of SweetN Low. Sugar comes in many forms..and sweeteners today in even more. A plethora of options exist today, from the natural to the partially natural, to the completely artificial (as though manufactured from a chemistry set). These are generally classified by what they are derived from.

Numerous natural options are available, although just because they are natural does not mean they are healthy. Fruit sugar, generally referred to as fructose, was espoused as a healthier sweetener for diabetics since it has a lower glycemic index. Subsequently, high-fructose products have been linked to long-term metabolic complications like insulin resistance, belly fat accumulation and high triglyceride levels.

Coconut sugar has become popular and with good reason since it provides some nutritional value. For example, it is high in vitamin C and improves antioxidant levels. Additionally, coconut sugar contains electrolytes like potassium, magnesium and sodium, all of which are essential to heart, nerve and kidney function. Honey, used for centuries, has many of these same benefits. Agave nectar is another healthier option. Although it provides fewer nutrients than raw honey, it is significantly more flavorful so you need less. Also, it has a slightly lower glycemic index than table sugar.

Why do artificial sweeteners exist? Simply put, people want to eat or drink things that are sweet without the calories of sugar. Most are hoping over time consuming fewer calories will translate to less weight gain, more loss of excess weight, and a lower risk of weight-related problems such as diabetes and high blood pressure.

As to the nutritive value of sugar, other than being immediately available for energy, it has none. Sugar is inflammatory, obviously high in calories, and can be found in surprising places. Foods that you wouldnt think to be sugary often hide it in some way. The larger food corporations employ a devious tactic of adding these sweeteners to their products to make them more desirable. High fructose corn syrup, corn syrup solids, and many other sweeteners are being put into our prepared edible products, without the obvious inclusion of sugar. What is the uninformed consumer to do?

The artificial sweeteners are far more potent, ie sweeter, than table sugar and high-fructose corn syrup. A miniscule amount produces a sweet taste equal to that of sugar, without the calories. If you have diabetes, artificial sweeteners and stevia are preferable to real sugar since they wont immediately raise your blood sugar. The question of potential harm caused by these substances has been raised since the invention of saccharin. Back in the day, studies performed on rats did reveal an association with cancer, but the quantities required to have these effects were unreasonable. Further studies led to the removal of any such warning. But a new study has raised the possibility that the artificial sweeteners used in diet beverages may increase the risk of dementia and stroke.

Varied concerns have been raised related to the consumption of the manufactured sweeteners. Animal studies suggest that they may be addictive but a review of human trials could find no obvious consequences to the health of regular consumers. Some research suggests these substances can prevent us from associating sweetness with calories. As a result, we may crave more sweets and choose sweet food over nutritious food. Additionally, the overstimulation of sugar receptors from use of these hyper-sweeteners may limit our tolerance for more complex tastes. In summary, the use of the artificial sweeteners provided no clear health benefits but potential danger cannot be excluded.

A recommended strategy is to get educated about your options. Read food labels for hidden ingredients or those containing sugar in some other form. Start by decreasing the amount of sweetener in your coffee, tea or cereal. Try adding fruit instead of some type of sugar. Dilute your juices by mixing with water, so that some sweetness is still provided. Drink less processed, sweetened beverages since a large percentage of the sugar in the Western diet is consumed in this form.

Our sense of taste provides critical information about the nature and quality of food. Of all the basic taste qualities, sweetness is the most universally liked, thus it is easy to understand the appeal of diet soft drinks and other artificially sweetened beverages. Cutting out all sweeteners isnt realistic, but a healthy goal is to reduce the amount of sugar in your diet.

Our deep-seated desire for sweet has been so strong over the centuries it has influenced the course of human history. But the modern era has introduced foods which may underlie many of the chronic diseases of Western civilization. Until we know more, it seems reasonable to suggest the healthiest approach is one of moderation and limitation. Reducing your intake of sweets, regardless of their form, is best, with several healthier options on the market. Get informed, and make careful, intelligent decisions. In the big picture, your health depends on it.

Editors note: Dr. Conway McLean is a physician practicing foot and ankle medicine in the Upper Peninsula, with a move of his Marquette office to the downtown area. McLean has lectured internationally on wound care and surgery, being double board certified in surgery, and also in wound care. He has a sub-specialty in foot-ankle orthotics. Dr. McLean welcomes questions or comments atdrcmclean@outlook.com.

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Dr David Glass - MBChB, FCOG (SA)

Last week we gave a brief history lesson describing the origins of the fibre hypothesis as basic to human health. This was based on the research of three icons of medicine in Africa Drs Denis Burkitt, (Uganda), Hugh Trowell (Kenya) and ARP Walker (South Africa). All originated from the UK, but spent many years in Africa as clinicians but also perceptive researchers.

ALSO READ: Turning the Tide: The importance of fibre in your diet

Today we will cover a somewhat controversial subject, leaky gut syndrome, which has a connection to the fibre hypothesis. It has long been propounded by alternative and integrative medicine practitioners, and more recently by functional medicine practitioners. However there are some gastroenterologists who now also recognise the condition, although perhaps would not blame this condition as the cause of as many diseases as the former practitioners would.

In our first article in this series on the GIT, we noted that the intestines are lined with a single layer of cells, spread out across finger-like villi and microvilli to increase the surface area through which nutrients can be absorbed. Just under the surface is an extensive capillary network which provides transport of these absorbed nutrients into the portal system which directs all blood from the intestines into the liver. The liver detoxifies harmful substances, and processes all nutrients into basic chemicals available for bodily functions. It is important for many reasons that this single layer of cells remains intact.

Although the lining of the gut is inside the body, it nevertheless is a vast area exposed to the outside world.

What happens when the integrity of this delicate barrier is breached through holes or tears? It is claimed partially digested foods, bacteria and toxins are allowed to pass directly into the blood stream where they can cause inflammation and chronic illness, including auto-immune diseases. Much of the research on this condition has been done in laboratories as basic science, rather than clinical research. It is still very controversial. Read an overview of the condition from Harvard Health, written by Dr Marcelo Campos HERE

I do believe the most important intervention to ensure a healthy gut comes from providing a healthy diet, which in particular includes fibre-rich plant foods. Other interventions include adequate exercise, control of stress through meditation and spiritual activities, avoidance of alcohol and dietary or environmental toxins.

Unfortunately many of the strong proponents of the leaky gut theory are also pedlars of all manner of supplements and fad diets. Many have blamed gluten or wheat or antibiotics or fruit as the cause.

In a later article we will address the gluten/wheat theory and also discuss the importance of fibre in both gut and general health.

One of the bright lights in the world in gut health is Dr Will Bulsiewicz a doubly qualified specialist physician and gastroenterologist who has written a just released book Fiber Fueled which is getting rave reviews in the lifestyle medicine circles. We will use some of the information from his book in future blogs to give a balanced view on gastrointestinal health.

In the mean time HERE is a really exciting interview with Dr B discussing gut health and Covid-19. It is over an hour long but so full of scientifically sound and rational information, all so very pertinent to our present crisis.

Next week we will introduce the subject of fibre and the microbiome. I wish I could share information directly from Dr Bs book, but we will have to rely on interviews with him for pertinent facts given the fact that access to books from the USA is limited, and it is selling like hot cakes.

Continue your good preventive habits. Until next week. Dave Glass

Dr David Glass MBChB, FCOG (SA)

Dr David Glass graduated from UCT in 1975. He spent the next 12 years working at a mission hospital in Lesotho, where much of his work involved health education and interventions to improve health, aside from the normal busy clinical work of an under-resourced mission hospital.

He returned to UCT in 1990 to specialise in obstetrics/gynaecology and then moved to the South Coast where he had the privilege of, amongst other things, ushering 7000 babies into the world. He no longer delivers babies but is still very clinically active in gynaecology.

An old passion, preventive health care, has now replaced the obstetrics side of his work. He is eager to share insights he has gathered over the years on how to prevent and reverse so many of the modern scourges of lifestyle obesity, diabetes, ischaemic heart disease, high blood pressure, arthritis, common cancers, etc.

He is a family man, with a supportive wife, and two grown children, and four beautiful grandchildren. His hobbies include walking, cycling, vegetable gardening, bird-watching, travelling and writing. He is active in community health outreach and deeply involved in church activities. He enjoys teaching and sharing information.

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Turning the Tide A healthy gut comes from a healthy diet - South Coast Herald

Stomach bloating affects most people at some point in their lifetime, according to the NHS. But you could avoid feeling bloated by simply adding more cucumber to your daily diet, it's been claimed.

Bloating can make the stomach feel swollen, hard, and its generally quite uncomfortable.

Your bloating pain may be caused by eating certain gassy foods, or by eating too fast or too much.

But, one of the best and easiest ways to limit your risk of bloating is to start eating more cucumber, it's been revealed.

READ MORE: Stomach bloating - fruit juice you should add to your shopping list

"This feeling is not only physically uncomfortable but also may affect our mood and self-esteem," said Dr Oz.

"We all will experience bloating from time to time. Often caused by natural processes during digestion, bloating is typically triggered by the accumulation of fluid or production of gas in the body.

"The occasional puff up can be reduced through some wise food choices and lifestyle changes.

"If youre already bloated, cucumbers can make a great tummy-flattening snack. The high water and low fibre content of these tasty vegetables can cause increased urination, which in turn, makes you feel slimmer."

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Stomach bloating - the lunch food swap to beat bloating and avoid trapped wind - Express

Kamaliya. Photo: instagram.com/kamaliyaofficial

Singer Kamaliya has long followed a special diet that helps her stay in great shape.

If I need to quickly get ready for shooting, I stick to a fasting diet. That is, satisfied with the days when my diet compote, smoothies and light soups, said Diana Sravana the way.

The singer gave some simple but effective life hacks that will help you quickly lose weight.

Eat often and in small quantities. Select the plate size with your stomach. Use between meals: eat every two or three hours. The main thing not to bring themselves to the point where you are ready to eat an elephant, said the singer.

It is advisable to eat no later than three hours before bedtime. To get rid of extra pounds, you need to reconsider your diet and fitness.

Our ancestors moved a lot, our body is designed to work physically. And we lead a sedentary lifestyle, although the person needs to undergo at least 10 thousand steps. We were taught at the University of physical education and sport that hour of intense walking replaces running half an hour, recalls the star.

In addition, the singer have already have seen in childhood how to treat their health.

My grandfather would Wake up at six in the morning, opened the balcony and was intensively engaged in supply, then went in the shower and ice-cold water. Preferably at least 15 minutes to exercise. It will be better than nothing to do, said Kamaliya.

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Kamaliya revealed the diet that helps her stay slim - The Times Hub

In these uncertain times, most people are experiencing increasing levels of stress about what the future holds. And with that stress can come eating behaviors that dont benefit our overall wellbeing. Though following a vegan diet is a step in the right direction when it comes to optimizing our health, there are still some of us who struggle with emotional eating. The behavior is typically triggered by emotions such as stress, sadness, or boredom, and the need to fill a void. It might feel satisfying to eat when these feelings occur, but it is only a temporary sense of relief, and doing it on a regular basis can lead to unneeded weight gain, digestive issues, or other health-related difficulties. By applying these four tips, the good news is that these issues can be managed with a little time and practice.

1. Eat more fiber from whole foods.Eating more fiber is one of the best ways to combat emotional eating on a vegan diet. Fiber is important for digestion, but it is also a key component for our emotional wellbeing. New studies from UCLA prove that our gut and its microbiome are related to neurological health and balance. When fiber intake is sufficient, it triggers an I am satisfied switch in our brain, called propionate. Propionate is a short-chain fatty acid caused by your gut bacteria breaking down fiber that alerts the body when it reaches the necessary amount of food intake. Most vegans will obtain plenty of fiber if theyre eating enough whole-food plants. As a result, those who have an issue with emotional eating will likely feel more satisfied and in control of their habits eating whole, plant-based foods than those who do not.

2. Learn to eat in balance.A lack of nutrition can trigger cravings for sweet, comforting, or salty foods that some people struggle with. To overcome emotional eating, consciously following a balanced vegan diet is an important piece of the puzzle. The human body is a complex organism that thrives when its fueled with the proper diet, which allows it to receive all the necessary nutrients from different components of our meals, making us less tempted to grab a snack or binge while watching Netflix. It also helps regulate our digestive system. Our stomach is referred to as the second brain because serotonin is created in our stomach and in our brainso a happy belly will help stabilize the mood. There are many resources online that give examples of what a balanced meal looks like, but a basic rule of thumb is to eat at least two servings of vegetables or greens, and fill one-quarter of your plate with whole grains and another one-quarter with protein (a meal that can cover all these categories is a classic Buddha Bowl).

3. Learn what it feels like to be truly hungry.The feelings of true or physical hunger can be characterized by how hunger comes up during the day. If hunger is brought on slowly and many different kinds of foods sound appetizing, this will most likely be true hunger. When a craving comes up suddenly and it is aimed toward one particular type of food, such as sweets, this can be categorized as emotionally driven hunger. Another way to tell the two apart is by identifying what feelings are coming up after eating. If these feelings are of being satisfied and content at the end of the meal, this is likely from physical hunger. If its emotionally driven, the food does not give the same satisfaction. Eating for emotional satisfaction can also cause feelings of guilt and shame after eating food that was not needed. Keeping a journal close by to record these sensations is a great first step in identifying the source of your hunger. If emotional cravings come up, drinking a glass of water can also keep you from acting on your emotions. Instead, sit with the sensation for a minutedoing so can help ease the trigger and it might pass quicker than you think.

4. Be kind to yourself.Being kind to yourself might sound clich but it can help tremendously when dealing with negative eating habits. Some people might experience guilt or remorse that comes along with the type of foods they are consuming during stressful moments. Creating new and better eating habits might take a little more time than expected and that is okay. Celebrating small victories help keep the marathon going instead of seeing the change as a short-distance sprint. Creating kindness can be as simple as enjoying a vegan dessert or vegan pizza on occasion. Remember that food is not the enemy. If emotional eating does happen, a better way to handle the situation is to be kind to yourself instead and beating yourself up. Youll overcome it, in time.

Hilary Hinrichs is a holistic nutritionist who helps women overcome emotional eating habits and ditch the overwhelm around food.

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4 Ways to Finally End Emotional Eating With a Vegan Diet - VegNews

Its no secret that the coronavirus pandemic has disrupted the lives of people who follow a consistent fitness schedule. So how do you actually stay fit and maintain, even improve, your body while undergoing the lockdown? Here are some tips to follow.

Tips To Improve Your Body And Diet Amid The Lockdown

Its safe to say that the lockdown that came as a result of the COVID-19 pandemic has made it harder for all of us to stay fit and exercise, what with the closure of gyms and the stay-at-home restrictions. And while exercising is definitely possible at home, its still not the same without the proper equipment, especially if you live in a smaller space alongside other people.

And with everyone suddenly learning how to cook, its no surprise that people have started earning an extra inch or two in their waistline. So how do you actually improve your body and diet amid all this?

Well, according to health experts, you should better control what you eat and resist the urge to snack all the time while at home. And if you do, opt for more whole foods and less packaged snacks.

Fresh fruit or vegie sticks, paired with a healthy dip like hummus or tzatziki, is a really good choice for ramping up fibre intake. Plain dairy products like milk and yoghurt are also good choices because theyre high in hunger-busting protein and bone-strengthening calcium, dietitian Melissa Meier said.

And if you need any help with motivation, a great deal of fitness organizations are also offering free online fitness classes and apps that can help keep your spirit up and moving.

Were doing it free of charge for our clients as we want them to enjoy the experience online, Ben Lucas, director and co-founder of Flow Athletic, said.

As for how much you should work out, 30-45 minutes a day should be good while also making sure that you get proper sleep at night. Be mindful of intense stress as well and make sure you have time for your hobbies to keep you happy and occupied.

When it comes to food, opt for a more plant-based one, ignore fads and keep drinking to a minimum, if not at all.

The Centers for Disease Control and Prevention (CDC) and health experts said it is important to maintain proper nutrition amid the COVID-19 pandemic and that people should get more foods that help boost the immune system. Pixabay

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How To Improve Your Body And Diet While In Isolation - Medical Daily