Latest news with #AnnieNguyen
Yahoo
5 days ago
- Health
- Yahoo
This Nutrient May Help Lower Your Stroke Risk by 36%, New Study Says
Reviewed by Dietitian Annie Nguyen, M.A., RDA new study suggests that eating the right amount of zinc may help reduce stroke risk. Having more than the recommended amount did not further reduce stroke risk. Zinc is found in foods like seafood, meat, poultry, dairy, nuts and year, nearly 800,000 Americans have a stroke—it's one of the leading causes of death and disability in the U.S. The good news is that some strokes can be prevented through lifestyle habits. For example, getting plenty of physical activity, managing your stressors, not smoking, limiting salt and alcohol and eating plenty of fiber and seafood each week have all been linked to lower stroke risk. We also know that certain eating patterns, like the Mediterranean diet, are linked to lower risk factors for stroke, including blood pressure and cholesterol. Researchers sometimes hone in on one particular nutrient, as opposed to an eating pattern, to take a closer look at associations between it and certain conditions. In this case, researchers from China examined the relationship between dietary zinc intake and stroke risk. They recently published their findings in Scientific Reports. Let's break them down. Researchers drew data from a long-running U.S. study called the National Health and Nutrition Examination Survey (NHANES). After weeding through potential participants, they ended up with 2,642 for this current assessment. Around 54% of them were female, and participants had an average age of 63. For NHANES, participants completed several 24-hour dietary recalls, documenting what they had eaten the previous day. For this study, researchers took those recalls and looked for foods containing zinc, as well as zinc-containing supplements. The average of two 24-hour dietary recalls was used for each participant's total zinc intake. Researchers then divided participants into four quartiles (or groups) based on zinc intake: less than 6.08 mg/day (Q1), 6.08-8.83 mg/day (Q2), 8.84-13.02 mg/day (Q3) and more than 13.02 mg/day (Q4). The assessment of stroke was also self-reported and based on whether a health professional had ever diagnosed the participant with a stroke. During statistical analyses, researchers adjusted for factors including age, gender, race or ethnicity, BMI, smoking history, average caloric intake, health history and some other factors. After running several statistical analyses, researchers state that those who consumed about 6 to 9 mg per day of zinc had a lower risk of stroke compared to those who consumed less than 6 mg per day. Specifically, those in Q2 had 36% lower odds of having a stroke compared to those in Q1. Interestingly, higher zinc intake—more than 9 mg per day (Q3 and Q4)—did not provide any more protection against stroke risk than consuming 6 to 9 mg per day (Q2) did. That suggests that moderation is key when it comes to zinc consumption. This study has several limitations, including the fact that everything was self-reported, including dietary intake, stroke diagnosis and medical history. This always leaves room for bias and inaccuracies in remembering. The study sample size of participants used was also small, which tends to lower the statistical power and accuracy of the results. Finally, this study cannot establish cause and effect. In other words, it cannot be said that lower zinc intake increases stroke risk; it can only be concluded that there appears to be an association between zinc intake and stroke risk. Related: The #1 Food You Should Limit to Reduce Stroke Risk, According to Dietitians The recommended intake for zinc is a minimum of 8 mg/day for women and 11 mg/day for men. So it's interesting that the benefits of zinc were seen even for those who fell under the minimum recommended amount. The upper limit for zinc is 40 mg/day for both men and women—eat or take more than that, and it can be harmful and cause some nasty side effects, including headaches, upset stomach and vomiting. Lower stroke risk isn't the only thing zinc may help with. We previously reported that people who had recommended levels of zinc intake had slower biological aging compared to those with too little or too much zinc. And its positive effects multiplied when people were also getting enough physical activity. It's important to note, though, that those taking more than the recommended upper limit of 40 mg/day showed an increase of 7 years of biological aging. Again, more is not necessarily better, and it can result in overdosing, even with vitamins and minerals. Zinc is important because it's involved in many processes in the body, including immunity, growth and development and wound healing. It's also necessary for proper cell development and for manufacturing DNA. Zinc is found in many foods, including meats, poultry, seafood, dairy, nuts and seeds. Eating patterns like the Mediterranean diet, DASH diet (a diet specifically for healthy blood pressure) and the MIND diet, which is a fusion of the DASH and Mediterranean diets, all provide plenty of zinc-rich foods and limit sodium, added sugars and processed and red meats—all factors that play into disease risk, including stroke. High blood pressure is a major risk factor for stroke. If you're trying to manage your blood pressure, give this 7-Day High-Protein Mediterranean Diet Meal Plan for High Blood Pressure a go. Physical activity, stress and sleep also play major roles in managing blood pressure and stroke prevention, so assess which areas need some attention. Choose one or two areas and start with small, sustainable changes so that you can gradually build on your success over time. Related: 7 Habits to Reduce Your Risk of Stroke, According to Doctors and Dietitians This study suggests that the minimal daily recommended amount of zinc was associated with a reduced risk of stroke compared to those with lower levels; the benefits plateaued, and those with higher levels than the minimal recommended amount did not show any additional benefits regarding stroke risk. Include foods rich in zinc each day, like meat, poultry, seafood, dairy, nuts and seeds. If you think your zinc intake might be too low or too high, meet with a registered dietitian or healthcare provider who can help figure that out. A dietitian can also help you determine if a supplement would be helpful if you're having trouble eating enough foods rich in zinc. Read the original article on EATINGWELL
Yahoo
6 days ago
- Health
- Yahoo
Scientists Just Linked Alcohol Consumption to Another Form of Cancer
Reviewed by Dietitian Annie Nguyen, M.A., RDA new study linked alcohol consumption with an increased risk of pancreatic cancer. Beer and liquor were most significantly linked with the increased risk. The greatest risk was seen starting with one or two alcoholic drinks per you're celebrating a win, gathering with family and friends or with your sweetie on date night, many of us enjoy a cocktail now and then. But what about regularly imbibing? Does it pose any risks—or benefits? Though not a good reason to start drinking if you don't already imbibe, there is some evidence that drinking small amounts of red wine regularly may have health benefits for your heart. The emphasis here is on 'small amounts.' A typical serving size of wine is 5 ounces (beer is 12 ounces and liquor is 1.5 ounces). Despite alcohol's potential benefits, heavier drinking is associated with several negative health consequences, including liver damage and an increased risk of cancer. It also does a number on mental health, as it disrupts the brain's neurotransmitters, elevating the risk of anxiety, depression and impulsivity, and may even result in psychosis. Considering cancer, there is evidence that alcohol is a carcinogen, increasing the risk of many types of cancer, including breast, colon, esophageal and liver cancers. In fact, the International Agency for Research on Cancer (IARC) lists alcohol as a group-1 carcinogen, meaning that there's evidence that alcohol causes cancer and isn't just associated with it. But studies have been inconclusive regarding alcohol consumption and the risk of pancreatic cancer. Related: Cancer Rates Are on the Rise for Young People–Can Diet & Lifestyle Choices Lower the Risk? Pancreatic cancer is the 10th most common cancer in the U.S., with 67,000 Americans predicted to get pancreatic cancer in 2025—that's 184 people diagnosed every day. And while pancreatic cancer ranks 10th in the top 10 most common cancers, it's often caught at its later stages, making recovery less likely. Pancreatic cancer accounted for 5% of cancer-related deaths worldwide, and its incidence and mortality rates are 4 to 5 times higher in Europe, North America, Australia, New Zealand and Eastern Asia compared to other regions of the world. An international board of researchers took a closer look at the alcohol-pancreatic cancer association. They recently published their findings in PLOS Medicine. Let's break them down. Researchers drew data from 30 worldwide studies. Specifically, they were looking for alcohol intake and pancreatic cancer diagnoses to find associations between the two. This study included almost 2.5 million participants with an average age of 57, 62% of whom were women. Participants were followed for an average of 16 years, during which time, over 10,000 participants developed pancreatic cancer. Researchers also adjusted for demographic information during statistical analyses, including factors like sex, country, smoking habits, weight, height, race, ethnicity, education, physical activity and diabetes status. After running several statistical analyses, researchers found that, compared to light drinkers, moderate drinkers had a higher risk of developing pancreatic cancer. Moderate drinking included alcohol intakes of 30 grams or more per day for men and 15 grams or more per day for women. Fifteen grams is roughly equal to the amount of alcohol in about one standard serving size of any alcoholic drink. The association between drinking and pancreatic cancer risk went up with greater alcohol intake. Specifically: Each increase of 10 grams of alcohol per day was associated with a 3% increase in pancreatic cancer risk. In women, compared to light alcohol intake (0.1 to 5 grams/day), alcohol intake of 15 to 30 grams per day was associated with a 12% increased risk of pancreatic cancer. In men, alcohol intake of 30 to 60 grams per day and more than 60 grams per day was associated with a 15% and 36% increased risk, respectively. Interestingly, beer and liquor showed associations, but wine did not. There was also no association between alcohol and pancreatic cancer in Asian participants. This study does have some limitations. All alcohol intakes were self-reported, and it's known that people tend to underestimate their intake. This study also took a limited snapshot of alcohol consumption, taking only the previous year's intake into account—so it didn't take into account alcohol intake during younger years. It also didn't take into account different patterns of alcohol intake, including binge drinking. Related: What Happens to Your Body When You Drink Alcohol Regularly We know that alcohol can be a sensitive topic, but there is power in making informed decisions. Alcohol has been proven to cause several types of cancer, and this study suggests a connection between alcohol consumption and pancreatic cancer. And because pancreatic cancer is often not caught until it has progressed, treatment may be ineffective. If you average one drink a day as a woman or two drinks a day as a man, you may be increasing your risk of pancreatic cancer, according to this study. The risk may greatly increase as you drink more. This study did highlight that beer and liquor were the biggest offenders, so the jury is still out regarding wine. Experts at the National Institutes of Health note that drinking less is better for health than drinking more. It's important to assess your drinking habits. How often are you drinking? And when you do drink, how much are you drinking? Binge drinking has negative health consequences, too. Binge drinking is defined as having five or more drinks for men or four or more drinks for women in a sitting at least once in the past month. Cancer isn't the only thing alcohol is related to. While small amounts of red wine might support heart health, overimbibing increases your risk of heart disease. And though booze might help you fall asleep faster, it ultimately disrupts sleep. This may play a role in why alcohol can also lower immunity. Another area to assess regarding alcohol use is why you're drinking. Has it become an after-work habit that you might be able to replace with a healthier habit? Or are you using it to feel better or escape stress? If you feel you need help reducing how much you're drinking or help quitting, see your healthcare practitioner or call a you or someone you know is struggling with alcohol dependence, misuse or addiction, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 800-662-4357 for information on support and treatment facilities in your Is It Time to Rethink That Drink? What the Latest Science Says About Alcohol & Your Health This study suggests that regular drinking—about two drinks per day for men or one drink per day for women—may increase your risk of pancreatic cancer, and the risk goes up the more you drink. Beer and liquor showed the strongest associations. If you need help quitting or reducing drinking, reach out. Talk to a trusted friend, see your healthcare practitioner or call the SAMHSA helpline. Read the original article on EATINGWELL
Yahoo
25-05-2025
- Health
- Yahoo
This 'Bad' Habit May Help You Lose Weight, New Study Suggests
Reviewed by Dietitian Annie Nguyen, M.A., RDA new study suggests that eating the foods you're craving may help you lose weight. Participants were advised to include foods they were craving as part of their meals. Study participants were also able to keep weight off longer when they satisfied you'd like to lose weight, you may be at a loss for where to start. Everywhere you turn, there's another ad, product or program promising big results. But the truth is, no one method works for everyone. Many variables come into play, and just as many obstacles pop up that need to be overcome. One of them is cravings. While we may think of cravings as something that's 'all in our heads,' that's not quite true. Cravings are a real biological phenomenon defined as 'strong and intense desires or subjectively non-resistible urges to consume a specific food or type of food, that often undermine efforts to maintain dietary changes.' So, having cravings or giving in to them is not a sign of weakness. It's your brain and body's way of telling you something. And cravings can be measured to some extent. With that in mind, researchers at the University of Illinois Urbana-Champaign decided to examine food cravings and see if they could actually help you lose weight. Sound counterintuitive? They recently published their findings in the journal Physiology & Behavior. Let's break them down. Related: 5 Mediterranean Diet Foods to Stock Up On to Lose Weight, According to Dietitians The purpose of this study was to determine the change in food cravings and their relationship with weight loss outcomes during a one-year dietary weight loss program followed by another year of weight maintenance. The goal was for participants to lose 5% of their body weight. Researchers recruited 30 participants with an average age of 53 at baseline; about 77% of them were women. The average BMI at baseline was 36—BMI over 30 is considered obese, and 25 to 29.9 is considered overweight, though it's important to note that BMI does not take into account what the weight is made up of, including muscle and bone. To help level this out, waist and hip circumferences were also measured, as was body composition, which takes into account the amount of lean mass to fat mass. Food cravings were measured using two validated scales when the study began and after 12, 18 and 24 months. At baseline, 54% of participants reported experiencing food cravings ranging from sometimes to daily in the past month; the remaining 46% reported rarely having cravings in the past month. Participants received several online nutrition education sessions during the first 12 months, plus three individualized online advising sessions and weekly feedback emails from nutrition coaches. The goal of the education sessions was to educate participants about basic nutrition principles to empower them to make informed decisions on what to eat. Part of this was encouraging a higher intake of protein and fiber, and how to create a small calorie deficit to encourage weight loss. They also learned strategies for managing food cravings, including storing commonly craved foods in less accessible spaces, and using distraction strategies (i.e., going for a walk when feeling a craving coming on), as well as establishing a consistent daily eating pattern. Participants were also encouraged to follow the inclusion strategy. This involved incorporating small portions of their favorite foods as part of a well-balanced meal, instead of avoiding and excluding these foods or food groups (as a restrictive weight loss diet might suggest). Each participant received a Wi-Fi-enabled scale that transmitted information to researchers via an app. They were instructed to weigh themselves each day before breakfast. During the 12 months of maintenance, there was minimal contact with the research team, other than a 15-month check-in with a registered dietitian. At the end of the study period (24 months), researchers split participants into two groups: those who lost more than 5% of their body weight, and those who lost less than 5%. Twenty of the 30 participants made it through the whole 24 months, which was just enough to allow a meaningful statistical analysis. At baseline, there were no differences in craving traits between the two groups. But the group that lost at least 5% of their body weight showed consistent improvements in craving traits over the first 12 months, which was sustained through 24 months. The other group, however, showed no significant change in craving trait scores throughout the entire study period. Participants who used the inclusion strategy—allowing for small portions of their favorite foods—lost significantly more weight than those who didn't use the strategy. Plus, strategy users also experienced a significant reduction in overall cravings, especially for sweets, carbs and high-fat foods, compared to those who didn't use the strategy. Previous research suggested that cravings happen as a result of weight loss and emptying fat cells, which essentially triggers cravings to fill the fat cells back up. But this new research challenges that belief. 'This basically debunks the hungry fat cell theory, a longstanding hypothesis that fat cells become starved for energy and trigger cravings, causing dieters to eat and ultimately regain what they lost,' says Manabu Nakamura, Ph.D., the study's lead author, in a press release. 'But that is not the case. As long as you stay at a healthy weight, your cravings will remain low.' Results also suggest that those who established a consistent eating pattern also lost more weight. 'The popular myth is you have to have a very strong will to fend off temptation,' says Nakamura, 'but that is not the case. Fluctuations in eating patterns, meal times and amounts trigger cravings, too. You have to be consistent.' A limitation of this study is that it cannot establish causation, just correlation. In other words, it cannot be said that the inclusion strategy caused more weight loss and reduced cravings, just that there is an association between them. This study also does not mention other factors that can influence weight, like physical activity, sleep and stress. So it's unknown if the participants who lost more weight engaged in other healthy habits besides the strategies mentioned here. Plus, with only 20 participants completing the program, this study offers a limited picture of what weight loss may look like for various people. Related: The #1 Surprising Exercise for Reducing Visceral Fat, According to Experts This study supports our philosophy here at EatingWell—that all foods fit in a varied, balanced eating pattern, even when trying to lose weight. And that consistently fueling your body helps prevent dramatic blood sugar highs and lows—and consequently that hangry feeling that brings you to an irritable, brain-foggy, ravenous state, looking for anything to eat to help you feel better. Other recent research supports these findings, too. For example, one study found that those who participate in fasting—including intermittent fasting—were more likely to experience food cravings and binge eating. These studies suggest that cravings are your body's way of telling you that it needs something, like fuel or nutrients, and are not related to some lack of willpower. Our bodies are designed with many backup systems to warn us when they need something. When we don't eat enough, for example, our bodies and brains assume we're starving and trigger biological processes to make sure we eat. These processes include food cravings and food thoughts—aka food noise and constantly thinking about food. Related: 5 Foods You Should Be Eating for Dinner for Weight Loss You can help calm your brain—and cravings—by making sure it has what it needs—fuel. The brain's primary and preferred source of fuel is glucose, found in whole grains, fruits, vegetables, nuts, seeds and legumes. And as this study suggests, including small amounts of foods that you would normally avoid when you're trying to lose weight may not only reduce cravings, but also aid weight loss. It's also important to consider other areas of health that not only support healthy weight, but also health in general. Be careful about focusing solely on calories, and make sure you're eating a variety of foods to get the nutrients you need. You can meet a calorie goal with one or two foods, but it's difficult to get the wide range of fats, proteins, carbs, antioxidants, vitamins and minerals your body needs by restricting what you eat. You can also lose weight and, in the process, lose a lot of muscle and bone mass if you're not eating enough protein and including strength training in your routine. You can restrict certain foods and food groups and lose weight, and end up an anxious, irritable mess because you're not eating enough calories to sustain you. This, in turn, increases stress, which can also affect your sleep (not to mention your relationships). If you'd like some guidance for your weight loss journey, making an appointment with a registered dietitian can help individualize your approach. Or if you just need some tasty ideas of what to eat, we've got lots of meal plans to choose from, like our 30-Day No Sugar Anti-Inflammatory Meal Plan for Weight Loss. If you're on a GLP-1, check out our Simple 7-Day GLP-1-Friendly Meal Plan for Beginners. All of our meal plans are designed by registered dietitians, so you know that they're not only delicious but also nutrient-dense. Related: 7 Foods You Shouldn't Cut Out If You're Trying to Lose Weight, According to a Dietitian This study suggests that following a few simple strategies, like including small portions of your favorite foods with balanced meals and maintaining a consistent eating pattern, can help with weight loss and reduce food cravings. Barring food allergies or sensitivities, cutting out whole foods and entire food groups is rarely beneficial. Also, beware of only focusing on calories and weight. Take a whole health approach by engaging in regular physical activity for a stronger heart and muscles (not just weight loss), managing the things that stress you out, getting plenty of quality sleep and spending time with loved ones. All of these factors work together for your overall health, including disease prevention and longevity—and that's more important than hitting a specific number on the scale. Read the original article on EATINGWELL
Yahoo
22-05-2025
- Health
- Yahoo
4 Carbs to Eat for Healthier Aging, According to a New Study
Reviewed by Dietitian Annie Nguyen, M.A., RDA new study linked high-quality carbohydrate intake in midlife to healthier aging. High-quality carbs include those from whole grains, fruits, nonstarchy vegetables and legumes. Those carbs were associated with better physical function and cognitive health decades you eat in your 40s and 50s might help determine how well you age decades later. According to a new study published in JAMA Network Open, women who consumed more high-quality carbohydrates and fiber in midlife were significantly more likely to reach older adulthood with good physical and cognitive function—and without major chronic illnesses. The study supports what nutrition experts have long suspected: it's not just about how many carbohydrates you eat, but which ones you choose. Carbs from whole plant foods , like fruits, vegetables, legumes and whole grains, were linked to a higher likelihood of healthy aging. Meanwhile, diets high in refined carbohydrates (think: cookies, white-flour pasta) had the opposite effect. If you're looking for simple, sustainable ways to support your future health, this research makes a strong case for upgrading the quality of your carbs. Related: 9 of the Healthiest Whole Grains to Help You Eat More Fiber Researchers from Tufts University and the Harvard T.H. Chan School of Public Health conducted a prospective cohort study—a study that follows a group of people over time—using data from the well-known Nurses' Health Study. This long-running study has followed more than 100,000 female nurses since 1976, collecting detailed information about their diets, lifestyles and health. For this analysis, the researchers focused on more than 47,000 women who were under the age of 60 in 1984. Participants completed comprehensive food frequency questionnaires in 1984 and 1986, and researchers tracked their diets and health outcomes over the next 30-plus years. By 2016, the women were between ages 70 and 93. Just under 8% of the women qualified as healthy agers. To define 'healthy aging,' the researchers looked for women who met all of the following criteria: They were free from 11 major chronic diseases (including cancer, heart disease, and diabetes). They had no significant memory or physical impairments. They reported good mental health. The researchers then analyzed the associations between different types of carbohydrate intake in midlife and the odds of meeting that definition of healthy aging decades later. The biggest takeaway was simple: quality counts when it comes to carbs and aging. Women who ate more high-quality carbohydrates—specifically those found in whole grains, fruits, vegetables and legumes—had significantly greater odds of aging in good health. Every 10% increase in calories from these types of carbs was associated with a higher likelihood of healthy aging. Eating more fiber-rich foods was also linked to better outcomes. The analysis found that consuming high-quality carbohydrates from whole grains, fruits, vegetables and legumes, as well as higher total dietary fiber during midlife, was associated with a 6% to 37% higher chance of healthy aging and improvements in various aspects of mental and physical health. Meanwhile, diets high in refined carbohydrates—those from added sugars, white bread and other processed grains—were linked to worse outcomes. Women who ate more refined carbs had a 13% lower likelihood of aging well. Starchy vegetables like potatoes and corn were also associated with poorer aging markers, particularly when consumed in large amounts. The researchers also examined glycemic index (GI) and glycemic load (GL), which reflect how much and how quickly a carbohydrate-rich food raises blood sugar. A higher GI and a higher carbohydrate-to-fiber ratio were both associated with significantly lower odds of healthy aging. Interestingly, GL was positively associated with healthy aging, but that association weakened when fiber intake was factored in—suggesting that fiber-rich foods were driving the benefit. Finally, the researchers looked at what would happen if certain macronutrients were replaced with high-quality carbs. Replacing refined carbohydrates, fat or animal protein with high-quality carbs resulted in a 7% to 16% increase in the odds of healthy aging. Related: 11 Best Pantry Staples for Healthy Aging, Recommended by Dietitians The good news is that the 'high-quality carbs' linked to healthy aging are easy to find in your local grocery store—and likely already part of your diet. And if you want to add more of them to your noshing routine, we have some recipes and recommendations to help you on that front. You can start by choosing whole grains more often. Opt for brown rice, quinoa, oats, bulgur or farro instead of white rice or refined pasta. Recipes like our Farro Salad with Grilled Chicken or brown rice-packed Chicken, Spinach and Rice Casserole make whole grains as tasty as they are nutritious. We also know that piling on the produce is a great choice for healthy carbs. Try adding an extra serving of vegetables or fruit to each meal. Frozen and canned options (without added sugar or salt) are great, affordable choices. Adding legumes to your routine can help, too. Beans, lentils and chickpeas are budget-friendly, fiber-packed sources of plant-based carbs and protein. They're the stars of delicious bites like our Marry Me Lentils and Chickpea & Sweet Potato Grain Bowls. And making some snacking changes could help you out, too—especially if you tend to opt for more processed, refined snacks. Try switching processed favorites like crackers and chips for options like fresh fruit, roasted chickpeas or whole-grain toast with nut butter. These small changes can build up over time, potentially helping to preserve your mental clarity, physical strength and overall well-being well into your later years. Related: 6 Habits Women in Their 20s Should Start for Healthy Aging, According to Experts A new study in JAMA Network Open suggests that women who eat more high-quality carbs in midlife may experience better health as they age. Women who ate more fiber-rich foods and carbs from fruits, veggies and whole grains in midlife had better odds of staying healthy, active and sharp as they got older. This study adds to growing evidence that not all carbs are created equal—especially when it comes to aging well. Choosing more whole, plant-based carbs over refined ones could be a simple yet powerful strategy to support healthy aging. Read the original article on EATINGWELL
Yahoo
22-05-2025
- Health
- Yahoo
Eating These Foods May Raise Your Risk of Gastrointestinal Cancers, New Study Suggests
Reviewed by Dietitian Annie Nguyen, M.A., RDA new study suggests acidogenic foods may raise your gastrointestinal cancer risk. Acidogenic foods, like red and processed meats, create acid in your body. Eating more plants has been correlated with a lower risk of GI bodies work hard 24/7 to maintain internal stability—called homeostasis—with the multitude of processes going on inside them. One of these processes is maintaining a healthy pH, which is the balance between acid and base. The pH scale runs from 0 to 14, with 7 being neutral—anything below 7 is acidic, and anything above it is basic or alkaline. For example, stomach (hydrochloric) acid needs to be very acidic for proper digestion. It ranks at about a 1, just above battery acid, but your blood pH should be at a neutral 7. And our bodies have amazing built-in mechanisms for regulating and maintaining blood pH. For example, if your body senses excessive levels of acid, your lungs and kidneys go to work to remedy the situation by expelling carbon dioxide through breathing and urinating. Or the pancreas will secrete bicarbonate, a compound that helps buffer acid. While the body is designed to adjust to its environment to bring it back to center, there are some questions as to whether too much of certain foods might play a role in creating a more acidic environment, especially in the gastrointestinal (GI) tract. This then lends to questioning whether a more acidic GI tract increases the risk of GI cancers, including liver, colorectal, gastric (stomach), pancreatic and esophageal cancers. Researchers in Korea observed that there is some evidence that people who eat a Western-style diet—one high in fat and sugar—create a more acidic environment in their bodies that is favorable for malignant cell growth. They took a closer look at this theory and recently published their findings in the European Journal of Clinical Nutrition. Let's break them down. Related: Best Foods to Eat for Gut Health Data was drawn from a long-term Korean study called the Cancer Screenee Cohort, which began in 2002. Almost 11,000 participants were used for this current study, about 64% of them female, with an average age at baseline of 53. Participants were followed on average for eight years. Participants had completed food frequency questionnaires, from which researchers calculated 'dietary acid loads' using three different methods. Researchers determined the number of GI cancer cases using the 2020 Korea National Cancer Incidence Database, which records most instances of cancer in the country. In addition, they checked electronic medical records to catch any cases that might not have been recorded in the cancer incidence database. Demographic information that would be adjusted for during statistical analyses included BMI (which was measured by trained staff), physical activity levels, education level, occupation, marital status, first-degree family history of cancer, smoking status and alcohol intake. Overall, researchers found that individuals who were diagnosed with GI cancer tended to have a more acidogenic diet than those without GI cancer. And as the dietary acid load score increased, so did the risk of GI cancer. This association was much stronger in males compared to females. For this study, researchers note red and processed meats as being the primary acidic foods. Researchers aren't sure why male participants had a higher risk of GI cancers than female participants, even when dietary acid load scores were similar, but offer a few possible explanations. First, they state that females tend to have better kidney function than males, thereby giving females a greater capacity for acid-base balance maintenance. They also state that there could be sex hormones involved, since estrogen tends to have a protective effect at the cellular level—which then raises the question for post-menopausal women. Lastly, in this analysis, the males tended to have higher acidic diets, including higher alcohol intake. It's important to note a few limitations of this study. First, this study cannot determine causation. In other words, it cannot conclude that more acidic foods, which include red and processed meats, cause GI cancer. It can only suggest a strong association between the two. There may be other factors at work, as well, such as genetics or smoking and high alcohol intake, though these were adjusted for in the analysis. Researchers also note that they could not take supplement use into consideration as a confounder since there wasn't enough information on that (certain supplements may raise or lower acid load). Finally, they note that the study population was relatively small, which may have reduced the statistical power of the analysis. Related: You've probably seen ads for alkaline water, thanks to companies jumping on the idea that we can control the acid-base balance in our bodies. And though this study would certainly lean that direction, there is still so much we don't yet know. While our bodies are designed to constantly work to maintain internal stability, is it possible that they can go into acid overload from certain foods that end up hijacking the body's biological systems? There is evidence that suggests yes, but don't go investing in expensive bottled water just yet. These researchers suggest a simpler swap—red and processed meats for fruits and veggies, which tend to be more alkaline. Exceptions include citrus fruits and tomatoes, which rank from 2 and 4 on the pH scale. But this doesn't mean you shouldn't eat them. Citrus fruits and tomatoes offer loads of nutrition and health benefits, including immune support and antioxidants that calm inflammation. Citrus fruits are even connected with a lower rate of colon cancer—which raises the question about whether it's really the acid load or something else about red and processed meats that might increase the GI cancer risk, since citrus fruits are more acidic. The key is to eat a variety of foods, including different types of plants—fruits, veggies, nuts, seeds, whole grains and legumes. This ensures you not only get the nutrients your body needs, but it also spreads out the pH levels among the plants you're eating. Do a quick assessment of your eating pattern. Are you including a lot of red and processed meats? How about foods and beverages with high levels of added sugar? Where can you start rotating in more plants? Eating habits, like other habits, are pathways in our brains. These pathways were forged somewhere in your past and became automatic. To start new habits, you need to make purposeful, intentional choices because otherwise, your brain will automatically choose the path of least resistance. Related: The #1 Habit You Should Start to Live Longer, According to Health Experts Habit change tends to be easier for people if they start small. Choose an area you're likely to have success with, so that you can build on that success over time. For example, could you exchange one of your daily sodas or energy drinks for a flavored sparkling water (so you're still getting the bubbles)? If you typically have that beverage for a mid-afternoon energy boost, could you instead have an energizing snack—like a handful of nuts and a piece of fruit—to accomplish the same thing? Or sometimes we just need to change our physiology for an energy boost, in which case, taking a quick break from your desk and walking a lap or two around your house or office space might do the trick. These researchers also mention the Mediterranean diet as an eating pattern characterized by high fruit and vegetable intake and low or moderate meat intake. Because of this, the Mediterranean diet is associated with high levels of adiponectin, a compound known for its protective role against cancer. If you're ready to dive in and work on changing your overall eating pattern, we've got plenty of Mediterranean diet meal plans and recipes to choose from. We suggest starting with our 7-Day Mediterranean Diet Meal Plan for Beginners or our 30-Day Mediterranean Diet Meal Plan for Beginners. We've also got Mediterranean diet meal plans based on specific needs, whether you're looking for more energy, less inflammation, or a heart- or gut-healthy plan, there's something for everyone. Related: 8 Best Heart-Healthy Mediterranean Diet Foods, According to a Dietitian This study suggests that regularly eating highly acidic foods, including red and processed meats, may increase the risk of GI cancers. These foods have also been linked with higher rates of dementia, diabetes and heart disease, so by limiting or avoiding them, you're doing your body good on many levels. Start swapping these foods with more plants, including plant-based proteins, like legumes, whole grains, nuts and seeds, to help lower inflammation and your overall disease risk. Read the original article on EATINGWELL
