Your food choices dictate far more of your life than you might imagine. Heres how to keep things in ... [+] line.

When we talk about the overall health of our psyche, food is not the first thing that comes up in conversation. Pop culture and social media frame things like childhood trauma, toxic relationships, and problematic personalities as the face of mental illness. As such, more common reasons like consistently poor diet and lifestyle choices often go unnoticed.

Yes, you read that right. Food, hunger, and diet play a much larger role when it comes to our mental health than we might think. Here are two research-backed examples of how our food habits impact our mental health.

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#1. Food choices can lead to social isolation

There are as many types of diets and food restrictions in the world today as there are types of food. Theres veganism, vegetarianism, pescetarianism, dairy-free, and gluten-free diets, just to name a few.

Whether this abundance of options is good or bad for our mental health is difficult to say. There is research, however, to show that diets with very specific food restrictions can have the unintended consequence of increasing feelings of loneliness and social isolation.

Food consumption is an inherently social activity as people often acquire, prepare, and eat food in social contexts, state researchers Kaitlin Woolley, Ayelet Fishbach, and Rongham Michelle Wang. We found that food restrictions predict loneliness. People who are unable to eat what others eat, to some extent, are less able to bond with others over the meal.

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The researchers report that the relationship between food restriction and loneliness is equivalent in magnitude to the association between being unmarried and loneliness, which they also measured in the study.

Both food restrictions and loneliness are societal problems on the rise; this research found that they may be related epidemics, they suggest.

If you think that your food restrictions are getting in the way of your social life and making you lonelier, it may be time to have a conversation with your loved ones to ask them to make space for it in their lives. This could mean asking them to stock up on things you can eat or planning social gatherings at eateries that have multiple diet options on the menu.

Alternatively, there may be areas where you could make food compromises that make it easier to coordinate a shared meal that is enjoyed by all. Surely, many parents reading this will have experience in this regard, perhaps in the form of mac-and-cheese and juice box dinner night or some other dubiously healthy but child-approved food combination.

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#2. Extreme healthy eating can be unhealthy

Weight loss and a thin body are both considered to be features of a healthy person in our society. Keep in mind that this is a fairly reductive way to view overall health and wellness. Moreover, the pursuit of a slim body can lead to several mental health conditions, including eating disorders.

Orthorexia is a condition associated with significant dietary restrictions including the omission of entire food groups. Orthorectics tend not to consume food that has been processed with pesticides, herbicides, or artificial substances, and they are highly worried about the techniques and materials involved in food preparation. Sound familiar?

Simply put, orthorexia is such an extreme form of healthy eating, its unhealthy.

Orthorexia nervosa is a type of eating disorder that can easily hide behind the premise of clean eating or healthy eating, explains Dr. Wendy Oliver-Pyatt, chief medical officer of Within Health.

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According to Oliver-Pyatt, the pursuit of health for orthorectics turns into somewhat of a mechanical experience.

The social aspect of eating and enjoyment of eating is considered irrelevant to the sufferer, who will forgo social interactions and potentially meaningful and important aspects of life to pursue healthy eating, she says. The hyper-focus on the ingredients in foods devoids the person from the very real human, lived, and joyful experience of eating.

For people at risk of developing this condition, Oliver-Pyatt suggests focusing on fixing ones relationship with food by practicing what she calls internal regulation.

When our eating becomes internally regulated (which we call mindful eating), our eating patterns shift in such a way that we are neither over nor under-eating, she says. The orchestra of neurotransmitters and hormones that connect the brain and gut, and body, can all interact and guide us toward eating according to our biological and even, yes, our psychological needs.

Conclusion: While it may sound trite, you are indeed what you eat even when it comes to your mental health. Research on diet and its effects on our mind point to a reality that often goes ignored: mental health is not just about addressing your emotions in therapy, it is also about maintaining a healthy lifestyle.

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Read more here:
Two Signs That Your Diet May Be Mentally Unhealthy - Forbes

In 2015, a poster for weight-loss products with a model in her bikini and the caption: Are you beach body ready? was voted the worst advert of the year. You might remember it, that poster, that summer, when we were gently radicalised on our daily commute. The company denied it was body shaming, saying instead its intention was to make the nation healthier and fitter. You can see how the confusion arose there was a lot of it about.

2015 was also the year that a survey of adolescents revealed 60% of them exercised to lose weight (compared to 7% in 1986) and another of 10-year-old girls found 80% had been on a diet. An odd time. A moment. This was a time when burgers were dirty, of course, and the concept of cheat days had gone mainstream, and body-positive influencers were dancing in knickers all over Instagram. A moment maybe, when adults were starting to react, en masse, to decades of body shame and a diet culture that told us it was virtuous to stay thin. Were saying they refused to conform to the idea that our body weight had moral or ethical implications. But we forgot to tell the children.

Last week, it was reported there was an alarming rise in children trying to lose weight, with one in four on a diet. Diet is an old-fashioned word today, often couched in the velvet terms of wellness and health, but, even so, data analysed from 34,235 children found that, compared to 1997, in 2015 there had been a significant increase in weight-loss attempts. The University of Oxfords researcher added there was also an increasing proportion of children with a healthyweight trying to lose weight. This suggests greater attention is needed to target weight-control messages appropriately. Like I said, it is confusing; even more so for kids.

Will this glass of milk make me fat? a friends seven-year-old asked them yesterday over lunch at school her classmate had told her that dairy was bad. Another girl had weighed in to explain why bread was worse. My daughter stumbles over words shes been taught can be offensive, like fat, but knows, too, theres a problem with obesity in children, which is why they dont have sweets at school. Just before Covid hit, Weight Watchers (now called WW) released a free mobile app for kids to track their diets, a launch criticised for promoting disordered eating in children and for sending the message (one theyre not alone in promoting) that acceptance will only come once theyve changed their bodies.

Its no wonder these subjects bewilder kids: theyre emotive, theyre complicated, and more often than not theyre fuelled by stigma rather than science. Definitions of obesity are based on the flawed metric of BMI (never intended to be used to measure individuals bodies), but numerous studies have shown a higher BMI doesnt necessarily mean youre less healthy. And it can shift: in the US in the late 1990s the BMI threshold was changed, meaning around 29 million Americans woke up to find themselves suddenly overweight.

2015 was also an odd year for my body personally, as (having recently been pregnant, and received congratulations from health workers on putting on so little weight) I was praised by strangers for snapping back to a pre-pregnancy body. Of course, I was lonely and depressed and thin because of the relentless breastfeeding. But I became horribly aware of the guilt and pride that comes with such scrutiny, and then, fascinated by the effects body image can have on pregnant women, and how problems can be unconsciously transmitted to their children. It was a stark realisation, of the link between how an adult treats their body and how a child learns to feel about their own.

Todays children are wading through badly mixed messages about food and bodies, living with parents who are struggling to afford basic dinners, or whove been dieting since their teens, or cutting out wheat, or dairy, or sugar at a magazines suggestion, or fasting for two days a week to lose weight, or saying all bodies are beautiful in the morning then standing by a mirror noisily hating their own by evening. And so its no surprise that, like their panicking parents, many are dieting, attempting to gain some control.

But kids dont need to diet. Like adults, most children who diet end up at a higher weight, and develop disordered eating patterns which are incredibly hard to unlearn. But the fact that so many feel they need to should be a huge wake-up call for us, the adults who taught them it was normal, through the long sighs at our bellies, and the hundred, Oh I shouldnts when the cake came round. Can we really say the rise in dieting kids is alarming, when we have been silently telling them this quest for a smaller body is worthy and compulsory, something that makes us more human? By failing to make peace with our bodies, were passing the war on to our children.

Email Eva at e.wiseman@observer.co.uk or follow her on Twitter @EvaWiseman

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Why children going on diets leaves a bitter taste - The Guardian

You will often hear that adding more fruit to your diet can do wonders for your health and with good reason. Fruits are both low in calories and highly nutritious. But not all fruits are created equal. These six fruits are some of the healthiest choices you can make.

You have probably heard about the many health benefits of blueberries. They have one of the highest antioxidant levels of any fruit, making them a fantastic choice as part of any diet. Research suggests that a single serving a day can help in many areas, ranging from cardiovascular disease to diabetes and even Alzheimers.

Similar to the closely related blueberry, cranberries have a rich nutritional profile. As well as the benefits to cardiovascular and brain health, they contain compounds that help prevent bacteria growth in the bladder and urinary tract. Just a small handful a day can help ward away urinary tract infections, so cranberries are an excellent addition to any diet.

Olives unfairly have a bad rap due to their fat content. However, they also have many health benefits. The crucial component is oleic acid, which helps prevent heart disease, certain forms of cancer, and osteoporosis. The key is moderation. Too many, and you will quickly start piling on the pounds.

If you enjoy tropical fruit, make pineapples your go-to choice. Rich in vitamin C and manganese, pineapples are also among the few fruits containing anti-inflammatory bromelain. This compound may help prevent certain cancers from forming and slow the growth of tumors that are already present.

Not only are apples incredibly popular, but they are also wonderfully nutritious. They are rich in fiber and contain many nutrients, including vitamins C and K, potassium, and various B vitamins. Along with benefits relating to cardiovascular disease, type 2 diabetes, and cancer, the pectin in apples can aid digestion.

If you are a fan of citrus fruits, grapefruit is about as good as it can get. Studies show that regular servings can help weight loss and reduce insulin resistance. Not only this, but many sources indicate that grapefruit can lower cholesterol and help prevent kidney stones. The only downside is that they can interfere with some medications, so make sure you check before tucking in.

The bottom line is that any fruit will help your diet. Variety is best, and choosing different fruits will give you the most nutritional benefit. However, if you can make some of the six items above part of your regular diet, your body will only thank you for it.

Read the rest here:
Get Your Diet on Track With These 6 Super-Healthy Fruits - SciTechDaily

Every month there seems to be a new diet doing the rounds online. One of the latest is the Nordic diet, which some claim could be better for your health than the Mediterranean diet. And research is starting to suggest it could at least have some similar benefits.

The Nordic diet is based on the traditional foods available in Nordic countries. The core foods it comprises are whole grains (particularly rye, barley and oats), fruits (especially berries), root vegetables (such as beets, carrots and turnips), fatty fish (including salmon, tuna and mackerel), legumes and low-fat dairy.

But unlike the Mediterranean diet which has a long heritage and the health benefits of which have been consistently observed in population studies and investigations, the Nordic diet was actually developed by a committee of nutrition and food experts, alongside chefs, food historians and environmentalists. The motivation for creating it was to improve dietary guidelines in Nordic countries in a sustainable way, while also seeking to create a local identity linked to food and culture.

Still, the Nordic Diet shares a number of similarities with the Mediterranean Diet, in that it consists of more wholefoods and less or no highly processed foods. It also encourages eating more plant foods and less meat.

Perhaps the key feature of the Nordic diet is that it encourages people to include a diverse range of locally available foods like mosses, seeds, vegetables, and herbs (including those growing wild). This is why berries such as lingonberries are a core element of the Nordic diet, while citrus and tropical fruits arent.

Although the bulk of both the Nordic diet and Mediterranean diet are made up of plants, the type of plants are very different. For example, people following the Nordic diet will be encouraged to eat foods like seaweeds and kelp (which are rich in nutrients such as iodine, omega-3 fatty acids and even vitamin D), as well as other locally available vegetables and fruits. For the Mediterranean diet, people would include leafy vegetables such as spinach, as well as onions, courgettes, tomatoes, and peppers, which are all local to the region.

The Nordic diet is still relatively new, being first published in 2010. This means its probably too early to tell if it reduces the risk of chronic diseases.

The Mediterranean diet, on the other hand, has been studied by researchers since the 1950s and 60s meaning we have a much better understanding of its links to lower risk of heart disease, type 2 diabetes and some cancers.

But some studies which have looked retrospectively at peoples eating habits have found that people who ate diets similar to what is now known as the Nordic diet tended to be healthier. These studies found that Nordic eating patterns were associated with a lower risk of heart disease and type 2 diabetes in people from Nordic countries. However, the relationship between lower risk of disease and Nordic diets is less strong in people from other countries. The reason for this currently is unclear.

The difficulty with these population studies is that they looked at a dietary pattern that technically did not exist as it had not been defined until after they took part in these studies. This means that the participants may not have followed the Nordic diet deliberately making it hard to truly know if the health benefits they say were due to the Nordic diet itself.

However, a recent (but small) review looking at studies on the Nordic diet found that it can lower some risk factors for disease including body weight and LDL cholesterol (often termed the bad cholesterol). But no significant improvements were seen in blood pressure or total cholesterol.

At the moment, its probably too early to say whether following the Nordic diet has long-term benefits for health and whether its more beneficial for our health than the Mediterranean diet. But based on the research out there, it does appear the Nordic diet is promising for health.

Research also shows that some of the main staples of the Nordic diet (including wholegrains and oily fish) are on their own linked to better health including reducing risk of heart disease. This suggests that combining these foods together when following the Nordic diet could lead to similar health benefits.

The Nordic diet is not just about health. It was also developed to help the planet by using local and sustainable foods to make a healthier diet.

At the moment, some of the main barriers preventing people from adopting the Nordic diet are taste preferences and cost. But if these barriers are overcome, the Nordic diet could very well be a more more sustainable way of eating for those in Nordic countries as might a locally derived diet for others.

While its perhaps too early to say if the Nordic diet is healthier than other well-known diets out there such as the Mediterranean diet it might help inspire us to look at how we can adapt diets to focus more on consuming whole foods available and grown locally.

However, eating more of the foods common to both Mediterranean and Nordic diets such as vegetables, seeds, legumes, wholegrains and fish alongside consuming less red and processed meat, is likely to be the basis of a healthy diet. This, alongside eating a variety of foods and trying to be primarily plant-based is more important for health than following a particular named diet.

More here:
The Nordic diet: fans claim it rivals its Mediterranean counterpart for health benefits here's what we know - The Conversation Indonesia

CHARLOTTESVILLE, Va. (Ivanhoe Newswire)

Nearly one million Americans are living with multiple sclerosis, a potentially disabling disease of the brain and spinal cord.

Therapy and medications can slow the progression, but now, researchers say a popular eating plan is relieving some symptoms in patients with the relapsing form of MS, the most common form of the condition.

Meals that are high in healthy fats like avocados, olive oil, and salmon and extremely low in carbohydrates the ketogenic diet is popular with those trying to drop weight quickly.

This diet, in a way, tricks the body into thinking its fasting, and in fact, its not, and most people are quite full on this diet, said Dr. J. Nicholas Brenton, a neurologist at the University of Virginia Health System.

On a keto diet, the body relies on fat for energy instead of stored sugar from carbs.

Since dietary intake is known to improve the bodys immune system, Brenton and his colleagues wanted to know if the keto diet could help MS patients.

He said for some, it took some getting used to.

Putting oil on things, and lots of eggs and creams and things like that was very counterintuitive, Brenton said.

Eighty-three percent of the participants adhered to the keto diet for six months and found they had lower levels of depression and fatigue.

They also had improved physical endurance and reduction in other symptoms like painful sensations, tingling sensations in their hands or feet, Brenton said, adding that there were also improvements in their bowel and bladder function.

Brenton said the study shows the diet was safe and effective short-term.

Brenton said more research is needed to determine the impacts of the keto diet long-term.

While healthy fats are important for someones health, too much saturated fat can increase cholesterol.

He adds that the keto diet used in the study most closely resembled a modified Atkins diet limiting carbohydrates to under 20 grams a day the amount in one slice of thin wheat bread.

Brenton said people with MS should consult with their doctor and nutritionist before making any dietary changes.

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Researchers studying whether keto diet could help with MS symptoms - Wink News

New Delhi: Sugary snacks and drinks are abundant on supermarket and retail shelves. While it is possible to enjoy these on occasion, regular consumption is an easy way to go over your required calorie intake, and too much sugar can lead to a variety of health problems.

According to the studies, your sugar intake should not exceed 5 percent of your total daily calories. This means that a typical adults sugar intake should not exceed 30g per day. The most harmful type of sugar is free sugar, which is found in fizzy drinks, fruit juices, biscuits, cakes, and chocolate.

There is also a no sugar diet, which eliminates all sugar, including those found in otherwise healthy foods like fruit and dairy. This is not recommended because fruits are high in fiber and micronutrients. Myprotein India, a leading sports and nutrition brand, experts explain the benefits of a low sugar diet and how to reduce sugar intake to stay healthy.

What are the Benefits of Reducing your Sugar Intake?

Eating a large number of sugary foods may mean you gain weight. Sugar has a low effect on satiety meaning you will not feel full after eating sugary snacks. This means its much more likely you will exceed your required daily calorie amount which may lead to weight gain in the long run. Switching your food choices for those with a higher protein and fiber content may result in weight loss.

Large amounts of sugar can wreak havoc on your teeth. If you want to stay fit and healthy and avoid a toothless smile, its best to make sure you are not going overboard with your sugar intake. Specifically, free sugars are the ones that do the most damage and put your dentist in a bad mood.

There are a number of things you can do to reduce your daily sugar intake and many of them may result in improved dietary habits in general. Using the tips below will help to reduce your daily sugar intake and improve the quality of your diet.

It can often be surprising just how much sugar is in your preferred drinks and snacking options and sugar can often be in foods you wouldnt expect. Being attentive and making sure to read the food labels can be an informative process helping you make the right choices when it comes to meals, snacks, and drinks.

Your favourite fizzy drinks may well be loaded with sugar well worth looking for the diet counterparts. Not just the typical soda drink though, drinks often marketed as healthy or low fat may also contain a fair amount of sugar.

Things like healthy smoothies or fruit juices can also have a substantial amount of sugar and whilst trying to pick a healthy option you could inadvertently add unnecessary sugar to your diet.

Ketchup and brown sauce contain a substantial amount of sugar. Making sure you dont go overboard with the ketchup serving size and reducing the number of meals that you add sauce to can help reduce your overall sugar intake.

Planning your meals in advance has many benefits. As well as allowing you to monitor your calories, planning your meals can be cost-effective and kind to your wallet.

Importantly for sugar intake, planning ahead can also help to avoid the last-minute unhealthy processed choice on the shelf. Although they can be convenient when time is limited, these processed foods often have a high sugar content, which is why its recommended to cook your own with fresh and wholegrain ingredients.

Planning ahead also allows you time to check your labels for sugar content and fit in sweet treats here and there.

Dont shop when hungry or tired

Traipsing the shops after a long day at work when youre tired and hungry can make the sugary snacks hard to resist. Especially those placed next to the checkout.

Shopping after a healthy meal (containing fiber and protein) can help you fight off the temptation of fighting the food choices that can have a negative impact in the long run. Once its bought and in your cupboards, at home, its much harder to resist the sugary snacks whilst watching your favourite box set.

To conclude, reducing the sugar intake in your diet can lead to improved body composition and reduce the likelihood of tooth decay and long-term diseases. Following the tips above can help reduce your intake in a sustainable way, while still enjoying tasty food.

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Everything you need to know about Low Sugar Diet - Kalinga TV

By Hebrew SeniorLife Hinda and Arthur Marcus Institute for Aging ResearchJuly 27, 2022

The study found that frailty risk can be decreased by a Mediterranean diet.

Recent research indicated that eating a Mediterranean-style diet may reduce frailty. The study was published in The American Journal of Clinical Nutrition. Frailty, which affects 10-15% of older adults, is defined as a recognizable state of heightened vulnerability brought on by a loss in function across numerous physiological systems.

Despite the fact that the overall benefits of a Mediterranean-style diet are widely established, it was unclear how it would help older Americans who dont often eat this way reduce their frailty.

According to the study, eating a Mediterranean-style diet may help avoid the onset of frailty as people age. The research included 2,384 non-frail individuals from the Framingham Offspring Study with a Mediterranean-style dietary pattern score and antioxidant intakes (vitamin C, E, and total carotenoids) assessed using a food frequency questionnaire along with frailty evaluations that were carried out over a period of around 11 years.

Stronger adherence to a Mediterranean-style diet lowered the risks of frailty by 3% for every unit higher score on the Mediterranean Style Dietary Pattern Score (which scores diets from 0 to 10).

The research also looked at whether a particular kind of antioxidant (carotenoids, vitamins E and C) prevalent in a Mediterranean diet is linked to frailty. The Framingham Heart Study found that a higher intake of carotenoids, an antioxidant typically found in brightly colored fruits and vegetables, was most strongly associated with a decreased risk of developing frailty in middle-aged and older men and women. According to the study, each 10-mg increase in total carotenoid intake decreased the risk of frailty by 16 percent. Vitamins E and C have no significant relationship in preventing frailty.

Courtney L Millar, Ph.D., Post-Doctoral Fellow, Marcus Institute of Aging Research, Hebrew SeniorLife, and Harvard Medical School, is the lead author. People may be able to prevent frailty by following the principles of the Mediterranean-style diet, Dr. Millar said.

The Mediterranean-style diet encourages the consumption of fruits and vegetables.

Increasing the intake of brightly colored fruits and vegetables that are rich in carotenoids as well as other bioactive compounds may ultimately affect the health of older adults, said Dr. Shivani Sahni, the senior author.

Reference: Adherence to the Mediterranean-style diet and high intake of total carotenoids reduces the odds of frailty over 11 years in older adults: Results from the Framingham Offspring Study by Courtney L Millar, Elise Costa, Paul F Jacques, Alyssa B Dufour, Douglas P Kiel, Marian T Hannan and Shivani Sahni, 12 May 2022, The American Journal of Clinical Nutrition.DOI: 10.1093/ajcn/nqac130

The Framingham Heart Study, Boston University, and Tufts University collaborated on this observational study. This study was funded by the National Institute on Agings support of the Boston Claude D. Pepper Center OAIC and the Peter and Barbara Sidel Fund.

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Harvard Doctors Discover That This Type of Diet Can Dramatically Reduce Your Risk of Frailty - SciTechDaily