TUPELO At 5:15 every Monday morning, rain or shine, Terry Miller of Tupelo walks into the group exercise room at the North Mississippi Medical Center Wellness Center and gears up for spin class.

The 56-year-old Itawamba County native turns down the lights, straddles an exercise bike, adjusts his headset mic, and cranks up the music. The bleary-eyed participants mount their bikes, and for the next 45 minutes, Miller guides them on a grueling, sweat-soaked simulated ride, calling out commands and words of encouragement Come on, dig! You got this! from his spot at the front of the pack.

When class is over, Miller cools down and suits up for his day job as a family nurse practitioner at West Tupelo Medical Clinic. Miller said his daily regimen begins long before spin class, and ends before some people have had supper.

Im usually up before 3, he said. I do about a 30-minute Bible study and Im usually at the Wellness Center by 4. Ill run or workout on the stair machine or swim for a while before we start. Last Monday I swam a mile before class. Most nights Im in bed by 8.

Millers spin class mixtape often includes songs from Christian recording artists, and his words to the group, while never overtly religious, are always encouraging. Miller said he is careful to walk the line between positivity and proselytizing.

Sometimes people say they feel like theyve been to church, Miller said with a smile. My playlists are pretty hard and heavy, but Ill throw in a song from Sidewalk Prophets now and then. I have to be careful what I say, but sometimes Ill just let the spirit lead me.

Miller, who has been an instructor at the Wellness Center almost from its beginning, said he once struggled with weight-related health issues.

It goes back to high school, he said. My nickname was Big Un. I was around a 46-inch waist and weighed over 250 pounds. I was very obese.

Miller said he started trimming down in college, and when the Wellness Center opened he started attending, and then leading classes.

This was back in the Jane Fonda aerobics era, he said. I started attending classes and I found them so enjoyable that I started teaching them. I get a great deal of satisfaction from seeing folks doing well, wanting to improve their lives, and teaching keeps me accountable.

Miller said his long career in health care further motivates him to stay fit and healthy, and to help others do the same.

A big part of it is my patients, he said. I see heart disease and diabetes; I see so many unhealthy people. For my comments to be valid, I have to practice what I preach. If Im a 300-pound man telling them they need to exercise and lose weight, they wont really listen.

While a firm believer in the adage, You cant out-train a bad diet, Miller said hes not beyond the reach of the occasional food-related temptation.

Im what you might call a closet eater, he said. My wife and I follow the Levitical food laws: no pork, no scavengers; only clean meat and lots of nuts and salads. We dont eat beef, and I try to stay off sweets. But if I go to my mother-in-laws house and shes made a pound cake, Im gonna eat a piece.

Miller said stress often plays a role in poor dietary habits.

Even now, if I have a particularly challenging day at work, Ill tend to overeat, he said. Then Ill have to work out extra hard so it wont show. I dont deprive myself; I just try to let my healthy habits outweigh the unhealthy ones.

While some view exercise as a form of punishment, Miller said working out provides rewards that cant be gained in any other way.

I dont consider it suffering, he said. I do it because it feels good. You do have to be disciplined and sometimes its uncomfortable getting out of bed at 3 in the morning when its dark and cold outside. But exercise brings me true joy, and at certain times I get high during my workout when the endorphins kick in.

Miller said he sees diet and exercise not just as hedges against disease, but as expressions of his faith.

I think if youre going to serve the Lord the way he expects, then taking care of your body helps you go longer and do more, he said. It guards the area where the temple resides.

Miller said as long as he is able, he sees no reason to slow down.

I get asked all the time, When are you going to retire? he said. Its up to what the Lord chooses, but I have no thoughts of retiring. As long as I can, I want to help people get healthy.

Read more:
Practicing what he preaches: Terry Miller sees diet, exercise as expressions of his faith - Northeast Mississippi Daily Journal

Can adopting the Mediterranean diet lower the risk of depression? The Mediterranean diet has gained a lot of popularity in recent years and is being frequently recommended by health professionals as a model for healthy eating. There are multiple studies supporting the claims that eating in the same way people do in the Mediterranean region lowers the risks of heart disease, certain types of cancer, and Alzheimer's. Moreover, the Mediterranean diet is fairly easy to adopt and isn't restrictive, which makes it a sustainable long-term nutritional strategy for many people.

And now it turns out that adopting the Mediterranean diet substantially lowers the risk of depression. The results of a huge recent obsevational study of 1.5 million people across the world has shown 'compelling evidence' that adhering to the Mediterranean diet does lower the risk of depression over time by as much as 24 per cent. Conversely, people who ate the opposite of the Mediterranean diet, i.e. a diet high in processed, fried, and sugary foods, were at a higher risk of developing depressive symptoms.

The Mediterranean diet is basically is a diet rich in vegetables, olive oil, healthy carbs, and healthy protein such as fish. It does not exclude any food group, but involves a reduced consumption of red meat (no more than several times a month), a moderate intake of healthy carbs (grains, nuts, and legumes), and plenty of fresh salad. The increased fish intake (at least twice a week) improves Omega-3 levels, which are essential for all kinds of processes, including healthy brain function.

One of the most important features of the Mediterranean diet is the consumption of olive oil, which has been linked to many health benefits, especially for your heart. If in doubt, simply swap your butter for olive oil whenever possible.

The Mediterranean diet is also all about fresh ingredients and quick cooking (especially grilling), so it naturally is a diet without much sugar or processed food.

So, if you want to try the Meditarranean diet, consider taking the following steps:

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Does the Mediterranean diet really lower the risk of depression? - Real Homes

Stanley Hazen, M.D., Ph.D.

Cleveland Clinic researchers have identified a gut microbe-generated byproduct phenylacetylglutamine (PAG) that is linked to development of cardiovascular disease, including heart attack, stroke and death. The study was published in Cell today.

Phenylalanine is an amino acid found in many foods, including plant- and animal-based protein sources like meat, beans and soy. The researchers led by Stanley Hazen, M.D., Ph.D., chair of the Department of Cardiovascular & Metabolic Sciences in Lerner Research Institute and co-section head of Preventive Cardiology & Rehabilitation in the Miller Family Heart, Vascular & Thoracic Institute found that when phenylalanine is broken down by microbes in the gut, it produces a byproduct (metabolite) that ultimately shows up in blood called phenylacetylglutamine (PAG) that contributes to heart disease.

Over the past decade there has been an increasing amount of data to suggest that gut microbes play a role in health, especially as it relates to heart disease, said Dr. Hazen, who also directs the Cleveland Clinic Center for Microbiome and Human Health. We found that blood levels of PAG contribute to cardiovascular disease risk in a couple of different ways.

Analyzing samples from more than 5,000 patients over three years revealed that elevated PAGln levels predicted subjects who went on to experienced adverse cardiac events like heart attack and stroke in the future, and also in those with type 2 diabetes (an independent risk factor for cardiovascular disease). Animal model and microbe transplantation studies suggest the gut microbe-produced PAG can play an important role in driving cardiovascular disease.

The researchers also analyzed whole blood, platelet-rich plasma and isolated platelets from patient samples to understand how PAG affects cell processes. They then analyzed animal models of arterial injury to see how PAG induced cellular changes manifest into disease. Dr. Hazen and his team found that PAG enhanced platelet reactivity and clotting potential, which increases the likelihood of blood clots, a major cause of adverse cardiac events like heart attack and stroke.

Part of the reason we were so interested to have made this discovery is because we found that PAG binds to the same receptors as beta blockers, which are drugs commonly prescribed to help treat cardiac diseases. said Hazen. We believe our findings suggest that some of the benefits of beta blockers may be attributed to preventing PAG related activity. Beta blockers have been widely studied and are prescribed to many cardiac patients, but, to our knowledge, this is the first time that this mechanism has been suggested as an explanation for some of their benefits.

Administering beta blockers to animal models with elevated PAG was shown to reverse cardiovascular endpoints driven by PAG. Additionally, researchers found that using gene editing technology or drugs to block PAG receptor signaling significantly reduced clotting activity.

Dr. Hazens team has expanded our understanding of specific gut microbial pathways that participate in diabetes and heart disease, and the potential for targeting them for treatment, said Dr. Ahmed A.K. Hasan, a program director at the National Heart, Lung, and Blood Institute, part of the National Institutes of Health. Overall, this study uses novel tools, and shows how the food we eat is linked, via gut microbes, to our health, and disease risks. It could help personalize cardiovascular medicine in the future.

Ina Nemet, Ph.D.; Prasenjit Saha, Ph.D.; and Nilaksh Gupta, Ph.D., are co-first authors of the present study, which was supported by the National Heart, Lung, and Blood Institute (part of the National Institutes of Health) and the Leducq Foundation.

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Cleveland Clinic Researchers Discover a New Diet-Associated Gut-Microbe Metabolite Linked to Cardiovascular Disease - Health Essentials from Cleveland...

Low-carb diet reverses ageing and here's how the process happens.

Highlights

With increasing awareness around health day by day, there are a number of diets which are gaining repute. These diets are significant not just for weight loss, but also a number of health benefits associated with them. One of the popular diets is the low-carb diet, which basically captures the essence in the name itself. A new study suggests cutting down on carbohydrates may be beneficial for the brain as well. The research says that a low carbohydrate diet has the potential to prevent, and even reverse the age-related effects within the human brain.

The study was published in the journal PNAS in an article titled 'Diet modulates brain network stability: a biomarker for brain ageing, in young adults'. The study was conducted using neuroimaging led by Stony Brook University professor and lead author Lilianne R. Mujica-Parodi, PhD. The research had both good and bad results for people following the low-carb diet.

"What we found with these experiments involves both bad and good news. The bad news is that we see the first signs of brain ageing much earlier than was previously thought," said researcher Mujica-Parodi. "However, the good news is that we may be able to prevent or reverse these effects with diet, mitigating the impact of encroaching hypometabolism by exchanging glucose for ketones as fuel for neurons," she added.

(Also Read:Low Carb Versus Low Fat: Should You Follow These Diets For Weight Loss?)

The results of the study are significant in the sense that the different kinds of diets could have linkages to the kind of fuel provided to the brain. Further, the effects of brain ageing emerged at age 47, with the most rapid degeneration happening at age 60. But these effects can be battled by having a low-carb diet or drinking ketone supplements to provide the brain with greater energy.

"We think that, as people get older, their brains start to lose the ability to metabolize glucose efficiently, causing neurons to slowly starve, and brain networks to destabilize. Thus, we tested whether giving the brain a more efficient fuel source, in the form of ketones, either by following a low-carb diet or drinking ketone supplements, could provide the brain with greater energy. Even in younger individuals, this added energy further stabilised brain networks," added Mujica-Parodi.

Thus ketones provide greater energy to cells than glucose, even when the fuels are same in calorific value. The benefits of this on heart health have been highlighted many times, but this new research provides the first evidence for equivalent effects in the brain.

"This effect matters because brain ageing, and especially dementia, are associated with 'hypometabolism,' in which neurons gradually lose the ability to effectively use glucose as fuel. Therefore, if we can increase the amount of energy available to the brain by using a different fuel, the hope is that we can restore the brain to more youthful functioning," said Mujica-Parodi.

(Also Read:6 Low Carb Dinner Ideas You Can Try At Home to Lose Weight)

Thus, if you want to reverse the process of brain ageing, low-carb diet is the way to go. This diet can be easily incorporated into the diet with some easy and delicious low-carb recipes. Here are some recipes that you can try.

Excerpt from:
Low-Carb Diet: How It Reverses Brain Ageing & Recipes To Try - NDTV Food

It can be impossible to keep all the dietary buzzwords straightvegan, pescatarian, flexitarian, paleofruitiarian? So where does "plant-based" eating fit in?

First of all, unlike some of these other concepts, plant-based eating is not a diet, and its definitely not a passing fad. Its simply a new label for an eating style that has been around forever, says nutritionist Wendy Bazilian, Dr.P.H., R.D.N. Its a guide, a road map to help you move toward health, while allowing for a lot of flexibility.

Plant-based covers a lot of dietary ground. Bazilian points out that a while a vegan diet is certainly plant-based, so is a lifestyle in which you eat vegetarian most of the time, but indulge in turkey on Thanksgiving, or your mothers pot roast during Sunday dinner. In fact, some of the worlds most popularand healthiestdiets, are plant-based by nature, while still including small amounts of meat. The Mediterranean diet, widely considered to be one of the healthiest eating styles in the world, includes fish, chicken, some low-fat dairy, and the occasional bite of red meat.

Some of the worlds most popularand healthiestdiets, are plant-based by nature.

The American diet has long featured a big hunk of meat in the center of the plate, with a few vegetables scattered on the side as an afterthought. Plant-based simply means switching that equation around. Food grown from the earth, such as vegetables, fruits, beans, nuts, and whole grains, are front and centerbasically, the A-listers of your platewhile food derived from animals, such as beef, poultry, fish, and dairy, play more of a supporting role. Its not all-or-nothing, says Bazilian, who is also an ambassador for California Walnuts. You dont have to go entirely meat-free to be more plant-based. Plant-based also means eating more whole foods, while cutting down on processed foods.

Henrik SorensenGetty Images

As Bazilian points out, not all plant-based diets are equal. You can eat potato chips, white rice, and carrot cake and call it plant-based, but it will not do much for your health or weight. In fact, one large study found that while a plant-based diet focused on whole grains, fruits, and vegetables significantly lowered the risk of cardiovascular disease, a "plant-based" diet that included high-sugar, high-fat, processed foods such as sweets and soda, as well as refined grains and potatoes, had the opposite effect.

But if you stick with the plant-based foods you know are actually healthy, the benefits can include:

A lower risk of developing type-2 diabetes

A lower risk of heart disease

A lower risk of developing cancer

A lower rate of cognitive decline

A potentially higher rate of fertility

Even more important: If you're concerned with the increasingly alarming news about climate change, switching to a plant-based diet can help the planet by reducing global greenhouse emissions, reducing land clearing, and helping preserve the habitats of endangered species.

Because "plant-based diet" is such a broad term, there is no clear answer about this, but everything points to yes for weight loss, says Bazilian. Vegetables are high in nutrients and low in calories, she explains. Plus they have higher satiety, so you dont have those energy highs and lows, and you dont get as many cravings. In one study, overweight and obese subjects who followed a low-fat, whole-food, plant-based diet (with no calorie restrictions) for six months lost an average of 26 pounds.

Henrik SorensenGetty Images

Though it takes a little more planning, you can get all the protein you need from plants. In fact, Bazilian points out that several world-class athletes, including the most powerful of them all, Serena Williams, thrive on vegan or plant-based diets. Here are some protein-packed plant-based options:

Tofu, 13 g protein per 3 oz. (try Hodo Moroccan Tofu Cubes)

Walnuts, 4g protein per 1/4 cup. (try this Walnut Balsamic Spinach Salad recipe)

Tempeh, 16g protein per 3 oz (try Lightlife Organic Tempeh)

Edamame, 12 g protein per 2/3 cup (try this Edamame Hummus recipe)

Chickpeas, 7g per 1/2 cup (try Banza Chickpea pastas)

Black beans. 7g protein per 1/2 cup. (try this Santa Fe Corn Salad recipe)

Peanut butter, 7g protein per 2 Tbsp (try Justin's Classic Peanut Butter)

Steel Cut Oats, 4g protein per 1/2 cup (try Bob's Red Mill Organic Steel Cut Oats)

Quinoa, 8g protein per 1/4 cup (try Lundberg Organic Tri-Color Quinoa)

Start by adding more plants to meals you already love, Bazilian suggests. "There are 21 meals in a week, so start by adding add fruits or vegetables to one a day. For example, if you eat eggs and toast for breakfast, add salsa, spinach, or avocado. If you add a soup or salad to your lunch or dinner every day, you'll be getting nutrient-dense vegetables."

As for your main dishes, Bazilian points out that while the popular new meatless meats, such as the Impossible Burger and Beyond Meat, are plant-based, they are also highly processed. You can get that meaty satisfaction from foods that are inherently healthy and not processed, like burgers made from mushrooms, or chorizo made from walnuts and black beans, she says.

"Transition to a plant-based diet step-by-step, and its easy," says Bazilian. "Its a no-risk proposition."

Like what you just read? Youll love our magazine! Go here to subscribe. Dont miss a thing by downloading Apple News here and following Prevention. Oh, and were on Instagram too.

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Here's Exactly What You Can and Can't Eat on a Plant-Based Diet - Prevention.com

The very low carb, high fat ketogenic diet may provide various health benefits, including increased energy, weight loss, improved mental function, and blood sugar control (1).

The goal of this diet is to achieve ketosis, a state in which your body and brain burn fat as their main source of energy (1).

Fat adapted is one of many terms associated with this diet, but you may wonder what it means.

This article explores fat adaptation, how it differs from ketosis, its signs and symptoms, and whether its healthy.

The keto diet is based on the principle that your body can burn fat instead of carbs (glucose) for energy.

After a few days, a diet very low in carbs and high in fat puts your body in ketosis, a state in which it breaks down fatty acids to form ketone bodies for energy (1).

Fat adapted means that your body has reached a state in which it more effectively burns fat for energy. Keep in mind that this effect needs more research.

To enter ketosis, you normally eat no more than 50 and as few as 20 grams of carbs per day for several days. Ketosis may also occur during periods of starvation, pregnancy, infancy, or fasting (2, 3, 4).

Fat adaptation may start any time between 4 and 12 weeks after you enter ketosis, depending on the individual and how strictly you adhere to the keto diet. Notably, endurance athletes may adapt even sooner (5, 6, 7, 8, 9).

Fat adaptation is thought to be a long-term metabolic transition to burning fat instead of carbs. Among keto adherents, burning carbs for energy is known as carb adapted.

Most people following non-keto diets could be considered carb-adapted, although their bodies use a mixture of carbs and fats. The ketogenic diet shifts this balance to favor fat burning.

Fat adaptation has been seen in endurance athletes who follow the keto diet for up to 2 weeks, then immediately restore carb intake before a competition (5, 6).

However, fat adaptation in non-athletes has not yet been studied.

Most people burn a combination of fat and carbs, but those on the keto diet primarily burn fat. Fat adaptation is a long-term metabolic adaptation to ketosis, a state in which your body more efficiently metabolizes fat as its main energy source.

As you enter ketosis, your body begins to draw from its fat stores and dietary fat to convert fatty acids into ketone bodies for energy (1, 3).

At first, this process is often inefficient. When youre still in the initial stages of the keto diet, a sudden carb increase can easily throw you out of ketosis, as your body prefers burning carbs (1, 3).

In comparison, fat adaptation is a longer-term state of ketosis in which you consistently derive most of your energy from fat given your changes in diet. This state is believed to be more stable, as your body has transitioned to using fat as its main energy source.

However, this effect is mostly limited to anecdotal evidence and has not been studied readily in humans. Therefore, fat adaptation as an efficient and stable metabolic state is not currently supported by scientific evidence.

Theoretically, once you reach a fat-adapted state, you can introduce carbs into your diet for short periods of 714 days which allows your body to easily burn fat for energy once you return to a ketogenic diet.

However, most of this effect is limited to speculation or anecdotal reports.

People who might want to pause the keto diet for short periods include endurance athletes who may need the quick fuel that carbs supply, or those simply wanting a short break to accommodate events like the holidays.

Fat adaptation may be particularly appealing for these individuals, as you can reap ketos benefits shortly after you transition back to the diet.

However, while keto cycling may provide flexibility, its benefits for athletic performance are disputed. Some reports find that it impairs your bodys ability to metabolize carbs in the short term (10).

Thus, more research is needed on the short- and long-term health effects of this eating pattern.

Fat adaptation is a long-term metabolic state in which your body uses fat as its main source of energy. Its considered more stable and efficient than the initial state of ketosis you enter upon adopting the keto diet.

Although the signs and symptoms of fat adaptation are primarily based on anecdotal accounts, many people report experiencing fewer cravings and feeling more energized and focused.

The onset of fat adaptation is not well described in scientific literature, though there is some evidence of it in endurance athletes (5, 6).

While a few studies have shown these effects, theyre limited to a timespan of 412 months. Thus, comprehensive, long-term studies on fat adaptation are needed (7, 8, 9).

Keto enthusiasts claim that decreased appetite and cravings are one of the signs of being fat adapted.

While the hunger-reducing effects of ketosis are well documented, the duration of this state varies from study to study. As such, theres insufficient scientific evidence to support the notion that fat adaptation definitively reduces cravings (11, 12).

One study commonly cited by keto enthusiasts involves 20 middle-aged adults with obesity who were placed on a controlled, phased diet for 4 months. Its worth noting that ketosis in the study resulted from keto combined with a very low calorie diet (13, 14).

This initial keto phase, which allowed only 600800 calories per day, continued until each participant lost a target amount of weight. Peak ketosis lasted 6090 days, after which the participants were placed on diets that incorporated balanced macronutrient ratios (13, 14).

Food cravings dropped significantly over the course of the study. Whats more, during the 6090-day ketogenic phase, the participants didnt report the typical symptoms of severe calorie restriction, which include sadness, bad mood, and increased hunger (13, 14).

The reason for this is unknown, but researchers believe it could be linked to ketosis. These findings are compelling and warrant further study in larger groups of people (11).

However, you should keep in mind that extreme calorie restriction can damage your health.

The ketogenic diet was initially devised to treat children with drug-resistant epilepsy. Interestingly, children have a greater capacity to effectively use ketone bodies for energy than adults (15).

Ketone bodies, particularly one molecule called beta-hydroxybutyrate (BHB), have been shown to protect your brain. While not entirely clear, the effects of BHB on the brain could help explain the increased focus that long-term ketogenic dieters report (15).

All the same, more research is needed into this effect and its relationship to fat adaptation.

Some people also claim that fat adaptation improves your sleep.

However, studies suggest that these effects are limited to specific populations like children and teens with morbid obesity or those with sleep disorders (16, 17, 18, 19).

One study in 14 healthy men found that those on a ketogenic diet experienced increased deeper sleep but reduced rapid eye movement (REM) sleep. REM sleep is important because it activates brain regions associated with learning (20).

As such, overall sleep may not have improved.

A different study in 20 adults found no significant correlation between ketosis and improved sleep quality or duration (13, 14).

Thus, further research is necessary.

Though advocates claim that fat adaptation improves sleep, increases focus, and decreases cravings, research is mixed. Its also worth noting that fat adaptation isnt well defined in scientific literature. Therefore, more studies are needed.

Due to a lack of comprehensive research, the long-term health implications of the keto diet arent well understood.

One 12-month study in 377 people in Italy found some benefits, but fat adaptation was not described. Furthermore, the participants didnt experience significant changes in weight or fat mass (21).

Whats more, a study in over 13,000 adults linked long-term carb restriction to an increased risk of atrial fibrillation an irregular heart rhythm that can lead to serious complications like stroke, heart attack, and death (22).

Yet, those who developed the condition reported a much higher carb intake than what keto allows (22).

On the other hand, a 24-week study in 83 people with obesity revealed that the keto diet improved cholesterol levels (23).

Overall, more comprehensive long-term research is necessary.

The keto diet can be difficult to maintain. Short-term effects include a cluster of symptoms known as the keto flu, which includes fatigue, brain fog, and bad breath (15).

Plus, some reports indicate the diet could be associated with liver and bone damage (15).

Over the long term, its restrictions may trigger vitamin and mineral deficiencies. It may also impair the gut microbiome the collection of healthy bacteria living in your gut and cause unpleasant side effects like constipation (24, 25).

Additionally, given that very low carb diets are associated with an increased risk of atrial fibrillation, those with heart conditions should consult their physician before implementing keto (22).

Whats more, one case study in a 60-year-old man cautioned against the keto diet for those with type 2 diabetes, as he developed a dangerous condition called diabetic ketoacidosis though the man also incorporated periods of fasting after a year on the diet (26).

Finally, people with gallbladder disease should not adopt this diet unless directed to do so by a healthcare provider, as increased fat intake can exacerbate symptoms like gallbladder stones. Prolonged intake of high fat foods can also increase your risk of developing this illness (27).

Although more research is needed on the effects of fat adaptation, long-term keto dieting may be unsafe for those with heart conditions, type 2 diabetes, or gallbladder disease.

Fat adaptation is a long-term metabolic adjustment to ketosis, a state in which your body burns fat for fuel instead of carbs. Its commonly claimed as one of the benefits of the keto diet.

Fat adaptation is said to result in decreased cravings, increased energy levels, and improved sleep. It may also be more stable and efficient than initial ketosis.

Nonetheless, more research is needed to not only determine the long-term effects of the keto diet but also how fat adaptation works.

Follow this link:
Fat Adapted: What Does It Mean? - Healthline

One word that pops up often in conversations around digestive health is probiotics. If you're unsure of what that term means and whether or not you should be including them in your diet, you're in the right place. Probiotics are live microbes (usually bacteria and occasionally yeast) that are consumed or applied to the body for their intended health benefits.

Representational image. Image by Elias Sch. from Pixabay.

Most of us think of infections and diseases when someone uses the word bacteria. And why not, these tiny organisms have a reputation for spreading sickness. So if someone tells you that you need to consume millions of bacteria at once, the idea may seem a bit too out there.

Then again, probiotics are not a recent discovery. We have been consuming curd since forever.

Fermented foods are the best source of probiotics. However, probiotics are also available in the form of tablets and capsules. Such pills usually contain specific bacteria either one or a mix of two or more types of bacteria which can be taken as per individual needs. Probiotic skincare is a fairly new trend and there isn't much evidence when it comes to their clinical benefits. Though, there is some proof that topical application of probiotics can reduce inflammation and promote wound healing.

Here is an easy guide to probiotic foods and oral supplements.

Foods are considered to be the best way to take probiotics. Most people consider any fermented food to be a probiotic. This includes yoghurt, curd, miso, tempeh, kefir, some types of cheese and many south Indian foods like dosa, idli and vada.

However, it is important to note that the probiotic action of these foods depends on the number and type of probiotic microbes present in them, which is almost nil in cooked products since most bacteria die due to heat or processing.

On the other hand, commercially sold fermented foods like pickles, beer and wine have their live microbes removed and are hence not considered to be probiotics. However, certain foods such as yoghurt are now being fortified with probiotic microbes to improve its health benefits.

Unlike probiotic foods, probiotic supplements contain specific microbes and are generally given to improve specific health conditions.

Most probiotic supplements contain one or the other strain of lactic acid bacteria (Lactobacillus or Lactococcus). Other bacteria like Bifidobacterium and Streptococcus are also taken as probiotics. Every strain acts differently and thus the action of a specific probiotic would depend on what bacteria you are consuming.

While you cant control the number of bacteria in probiotic foods, there is a set limit of bacteria in probiotic supplements. According to the National Institute of Health, USA, probiotics are measured in terms of colony-forming units (CFU) that refers to the number of live bacteria that can divide and form a new colony. Most supplements have anywhere between 1 to 50 billion CFU. However, more bacteria does not equal to more health benefits. The CFU is usually mentioned on the label.

Probiotics primarily affect the natural flora of the gut. They have both generalised effects and more strain-specific effects. Experts are still trying to find exactly how probiotics work but they have some of the following effects on your gut:

Certain species and strains of probiotic bacteria also help in the production of vitamins, improving barrier function in intestines and neutralisation of toxins. But if you are immunocompromised, probiotics are not recommended for you. Consult a doctor before you start taking any probiotics.

Research suggests that probiotics may help manage various health conditions that include, but are not limited to, diarrhoea (especially if it occurs due to an infection or prolonged use of antibiotics), lactose intolerance, constipation, colic in infants and irritable bowel syndrome.

A 2013 review indicated that administration of probiotics in childhood can help reduce the risk of food allergies later in life.

A randomised double-blind placebo-controlled study published inClinical and Experimental Allergy, a journal of the British Society for Allergy and Clinical Immunology, showed that intake of certain strains of probiotics, particularly Bifidobacterium and Lactobacillus, can improve the symptoms of eczema in breastfed infants. A total of 27 infants were included in the study with an average age of 4.6 months.

For more information, read our article onProbiotics.

Health articles in Firstpost are written by myUpchar.com, Indias first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.

Updated Date: Mar 05, 2020 14:23:18 IST

Tags : Curd, Healthy Diet, Improved Immunity, NewsTracker, Probiotic Foods, Probiotic Supplements, Probiotics, Yoghurt

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Here's how including probiotics in your diet improve your health - Firstpost

Eating can be a vibrant and therapeutic experiencewhen it isnt bogged down by a checklist of limitations. The most effective alternative to popular restrictive fads is The Volumetrics Dieta weight loss plan that operates best in the space between cravings and hunger.

When we adopt a regimen to address a specific health goal it becomes increasingly difficult to ward off temptations once said goal is achieved. Moreover, research has shown that abstaining from foods on principle typically increases our appetite for them.

No food groups are excluded in The Volumetrics Diet and even junk food is permitted a place on the table within reason. The diet works by maximizing calorie intake gained from healthy foods and negotiating trade-offs to allow for the not so healthy ones.All you need to properly adhere to the regimen is a journal and time designated for physical activity.

Developed by health experts at Pennsylvania State University, this diet stresses thinking of new, fun ways to eat more fruits and vegetables, and upping how much water you consume without thinking about it. Since its based on the volume of your meals, people often feel like theyre eating quite a lot, which is good fordieters who cant fight hunger pangs, nutrition reporter, Zee Krstic recently wrote of the regimen.

The Volumetrics Diet is made up of four distinctgroups ordered by energy density. Foods belonging to the lowest end can be consumed in excess while foods belonging to the highest end require moderating.

Group 1 is comprised of foods very low in energy that are able to be consumed at any time. Think non-starchy fruits and vegetables, nonfat milk and broth-based soups.

Group 2denotes foods that are calorically denser than those in group one which means moderate portion control needs to be employed. This group encompasses starchy fruits and vegetables, grains, breakfast cereal, low-fat meat, legumes, and low-fat assorted dishes

Group 3 refers tofoods that can be consumed if calorie trade-offs and exercise are enacted in kind. These foods include meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream, and cake, etc.

Group 4 is very similar to group 3 except they offer even less nutritional benefits and are typically higher in calories.

The goal of the diet is to ensure subscribers feel full after every meal. Many of the foods in groups one and two are high in water content which enables them to fill us up with very few calories. Water-rich produce can be consumed in excess with very little health drawbacks.

With the help of a food journal assign a daily calorie threshold based upon your BMI and age. If you are nearing the threshold consider either cutting elements from a meal later on in the day or set aside time for moderate to vigorous exercise.

By emphasizing whole foods and personalization of the diet rather than cutting out entire food groups or placing strict rules on food consumption, the Volumetrics diet is likely to be a more sustainable eating pattern than popular, quick-fix fad diets,The International Food Information Council reports. In addition to the food component, the Volumetrics diet provides specific plans for increasing exercise to at least 30 minutes per day most days of the week, an amount supported by the2018 Physical Activity Guidelines for Americans.

Not only did Stefani Sassos, MS, RD, CDN, a registered dietitianfrom the Good Housekeeping Institute, rank the Volumetrics diet as one of the best to try in 2020, previously conducted literature has identified the regimen as a preventive measure against Type 2 diabetes, obesity, breast cancer, and many cardiovascular diseases.

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A dietician says this is the best diet of 2020 (and it includes pizza) - Ladders

Whether its your cheat day or you just have a sweet tooth, here are some spots around Tampa Bay to check out this March for some tasty treats!

1. Pretty Baked Location: 6607 N. Florida Ave, Tampa

Operated out of King of the Coop, Pretty Baked has some of the gooiest cookies youll ever try. Baked fresh daily, you can sample flavors like Cookies & Cream Chocolate Chip, Chocolate Peanut Butter, Snickers and, my personal favorite, Netflix and Chipa chocolate chip and M&M cookie topped with salt and vinegar potato chips to give you that perfect salty-sweet combo.

Pretty Baked cookies, brownies and cookie cakes can also be ordered online by emailing PrettyBaked352@gmail.com. To check out what items are available, click here.

2. The Mint Fox Location: 483 Mandalay Ave #114, Clearwater

Beach. Cookies. Ice Cream. Thats what you can expect from The Mint Fox near Clearwater Beach! The cookies are baked fresh throughout the day in a variety of flavorsthey are roughly the size of your head and worth every calorie. The Mint Fox also offers a few Not So Serious options, which are only a little bigger than your average cookie.

In addition to brownies, milkshakes and coffee, you can combine your love for giant cookies and ice cream into a Serious Cookie Sundae, made up of a pound homemade cookie, two scoops of your favorite ice cream flavor and topped with hot fudge and whipped creamdelicious!

Click here to check out the full cookie and ice cream menu.

3. La Creperia Cafe Location: 1729 E 7th Ave, Tampa

Right in the heart of Ybor, La Creperia Cafe has served up delicious sweet and savory crepes for more than 15 years! Try the Madame Suzette Crepe, with caramelized sugar, butter, lemon juice, orange juice and flambed with Grand Marnier liqueur. Or sample the Romeo y Julieta Crepe, with fresh strawberries, bananas and Nutella.

There are a wide array of sweet crepe flavors, from raspberry to Baileys Irish Cream to brie cheese; you can even order your crepe a la mode with vanilla ice cream. Enjoy one with wine, beer, coffee or a frozen drink. Check out the diverse savory and sweet menu.

4. Churroland Sweets Location: TBD

This is the food truck to find if youre in the mood for some fresh churros! Churroland pops up in many areas across Tampa Bay, serving up traditional churros, which tend to be thinner than most American ones. Get them with chocolate or caramel dipping sauce, or opt for a churro sundaechurros topped with vanilla ice cream, chocolate sauce, caramel sauce, sprinkles, nuts, M&Ms, whipped cream and more churros!

To see where Churroland Sweets is going to be next, follow them on Facebook and Instagram.

5. Astro Craft Ice Cream Location: 1910 N Ola Ave, Tampa

Located in Armature works, Astro Craft Ice Cream is changing the game. Between chocolate shots, waffle wedges and unique flavor profiles, ice cream has never tasted so good. Pick a classic or choose from flavors like Brown Sugar Whiskey Cookie Dough, Ybor Rum Toasted Coconut Meringue Pie, Tampa Guava Cream Cheese and much more. Add a flavor shot syringe filled with chocolate, honey or caramel and top it off with a wedge of waffle cone.

And dont forget to check out their signature creations, like the Campfire Smorestwo scoops of cinnamon snickerdoodle marshmallow ice cream topped with torched marshmallows, Hershey chocolate squares, graham crackers and finished off with a chocolate flavor shot! The Cuban Ice Cream Sandwich is also a must-try, made with La Segunda Cuban Bread. Choose your favorite ice cream or follow Astro Craft Ice Creams recommendation: Tampa Guava Cream Cheese or Crme Brulee Caf Con Leche.

Check out the variety of ice cream flavors and the best creations.

Missed our favorite dessert spots last month? Click here!

Cheat on your diet this month with these tasty treats in Tampa Bay | Taste and See Tampa Bay

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Cheat on your diet with these tasty treats in Tampa Bay | March 2020 - ABC Action News

Many people choose beverages with artificial sweeteners rather than the so-called 'full fat' sugary versions for health reasons. However, new research suggests that drinking a diet fizzy drink while eating carbohydrates might do you more harm than drinking a full sugar version.

The study found that, while artificial sweeteners used to replace sugar have no impact on their own, when consumed with a carbohydrate they decrease the brains response to sweet tastes.

This could lead to eating more food to try to satisfy those sugar cravings, which could, in turn, lead to weight gain.

Scientists examined how the brain responds to sweet tastes

Scientists at Yale University examined 45 volunteers of a healthy weight, who consumed seven beverages over a two week long period.

The investigators conducted studies before, during and after the testing period, including performing MRI scans to look at how the brain responds to sweet tastes. Some participants drank fruity soft drinks with added table sugar, while others had beverages with the carbohydrate maltodextrin.

The latter group showed more changes in the brains response to sweet taste, as well as the bodys insulin sensitivity and glucose metabolism.

Tricking the brain about the number of calories present?

"When we set out to do this study, the question that was driving us was whether or not repeated consumption of an artificial sweetener would lead to a degrading of the predictive ability of sweet taste," explained Professor Dana Small, director of the modern diet and physiology research centre at Yale University.

This would be important because sweet-taste perception might lose the ability to regulate metabolic responses that prepare the body for metabolising glucose or carbohydrates in general.

Perhaps the effect resulted from the gut generating inaccurate messages to send to the brain about the number of calories present. The gut would be sensitive to the sucralose and the maltodextrin and signal that twice as many calories are available than are actually present."

'Drinking diet sodas with carbohydrates is not advised'

The study, published in the journal Cell Metabolism, concluded that while it is okay to have diet fizzy drinks once in a while, drinking them with carbs is not advised.

"If youre eating french fries, youre better off drinking a regular Coke or better yet water. This has changed the way that I eat, and what I feed my son. Ive told all my friends and my family about this interaction, Professor Small concluded.

Reported in the Metro, the Calorie Control Council, which reviews low-calorie sweeteners and sugar replacements, responded to this study, commenting, "The Calorie Control Council is reviewing the small studys findings and methodology but stands by the overall safety and benefits of sucralose and other commonly used low-and-no-calorie sweeteners which have been confirmed through decades of scientific research."

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Diet versions of fizzy drinks aren't necessarily better for your health - the science explained - Northumberland Gazette