Latest news with #ClinicalNutrition
Yahoo
15-05-2025
- Health
- Yahoo
Scientists Just Connected an Underrated Nutrient with Healthier Aging
Reviewed by Dietitian Annie Nguyen, M.A., RDA new study suggests that moderate amounts of zinc can help slow down aging. Researchers found that adding exercise may enhance the effects of zinc. It's worth noting that too much zinc can increase the speed of of us are continually looking for ways to slow down or reverse aging, and one thing that makes us age more quickly is inflammation. For example, we previously reported on research that suggests that an anti-inflammatory diet may reduce the risk of cognitive impairment—brain aging—by 21%. And another study suggests that eating more antioxidant-rich foods—which are anti-inflammatory—may help you live longer with a higher quality of life. One of these anti-inflammatory nutrients is zinc, an essential trace mineral that you must get from food or supplements since the body does not make it on its own. While you don't need a lot of zinc each day, this antioxidant-acting mineral plays an important role in supporting DNA, wound healing and immunity—all things that influence aging. Scientists have jumped on the anti-aging bandwagon, not just to prevent it, but to measure it. Tools that use algorithms to determine people's biological age are now available and often used in studies. Biological age is defined as the chronological age-dependent decline of biological functions, characterized by 12 biomarkers that fall under three categories that can be measured with bloodwork. So, while chronological age is how old you are in years from birth to now, biological age is the speed at which your body is aging. For example, a 48-year-old woman's biological aging may be keeping pace with her chronological age—or it could be aging more slowly or faster than an average 48-year-old woman. Researchers from China wanted to know more about the role of zinc in biological aging, plus how exercise might modify zinc's effect on aging. They recently published their findings in the journal Clinical Nutrition. Let's break them down. Related: What Is Zinc & Why Do You Need It? Here's What Dietitians Say Data was pulled from the UK Biobank, a long-term study that contains medical and lifestyle information on over 500,000 UK residents. For this current study, researchers drew data on almost 69,000 people who met their criteria, which included having sufficient information on diet, physical activity and biomarkers to calculate biological age. Participants were divided into two groups: one group without zinc intake and one with it. The group without zinc included over 35,000 people with an average age of 56; 46% were female. The zinc group included over 33,000 people with an average age of 56; about 65% were female. Zinc intake was calculated based on participants' food records and responses to questions about supplements. Participants' zinc intake amounts were compared against the daily recommended intake of 11 mg per day for male participants and at least 8 mg per day for female participants, with neither going over 40 mg per day. Over 40 mg/day is considered zinc overdose for both males and females. The exercise amount was calculated based on standard questionnaires regarding physical activity and was transposed into metabolic equivalent of task (MET). The World Health Organization (WHO) recommends at least 600 MET per week, which is equivalent to at least 75 minutes of vigorous physical activity per week or 150 minutes of moderate physical activity per week. Biological aging was calculated using the ENABL Age tool, which, according to these researchers, is the most up-to-date estimation tool for distinguishing healthy aging from unhealthy aging, and for predicting mortality for 5- and 10-year mortality markers. Confounding factors that affect biological aging and would be adjusted for during statistical analyses included sex, ethnicity group, BMI, family income, sleep disorders, smoking status, alcohol intake and history of cancer diagnosis. Overall, this study suggests that participants with delayed biological aging—meaning they're aging more slowly—tend to have higher levels of daily zinc intake compared to participants with accelerated aging. Specifically, those who got the recommended amount of zinc each day showed an average delay of 0.11 years in biological aging. However, as with most things, more is not necessarily better, as those with zinc intakes over the recommended limit of 40 mg/day showed an acceleration of almost 7 years in biological aging. The analysis that included exercise suggests that participants with the recommended dose of zinc intake plus the recommended amount of physical activity had 31% decreased odds of having biological aging acceleration compared to participants with inadequate zinc intake and inadequate physical activity. Some limitations of this study include the narrow population, since the UK Biobank is mostly made up of white people of European descent. The nature of this observational study cannot conclude causation; in other words, researchers cannot say that zinc causes slower aging, just that it's associated with it. Also, diet and physical activity information was self-reported, which always leaves room for error and bias. Related: 7 Medications That Don't Mix Well With Coffee, According to a Pharmacist According to these researchers, insufficient zinc intake affects approximately 17% of people around the globe, and for this reason, they state that zinc supplements may be useful for some. However, this also comes with caution, as too much zinc speeds up aging—by a lot. Researchers aren't exactly sure why zinc seems to slow aging, but they know that zinc influences age-related processes, including DNA synthesis, protein metabolism, cell proliferation (generating new cells) and mitosis (cell replication). Zinc has also been linked with bone health, immunity support, healthy hormones and the prevention of nervous system diseases, like Alzheimer's. It also acts like an antioxidant, reducing inflammation, researchers add. And less inflammation means slower aging. If you're looking to eat your zinc, aim for sources like seafood, meat, poultry, dairy, nuts and seeds. Both our 30-Day High-Protein Meal Plan for Healthy Aging and 30-Day Anti-Inflammatory Meal Plan for Healthy Aging contain plenty of healthy-aging foods, including those high in zinc. If you need more guidance to ensure you're eating for healthy aging, make an appointment with a registered dietitian to help you design a plan based on your needs, lifestyle and preferences. This study also included the role of physical activity, noting that when combined with sufficient zinc intake, aging was slowed even further. The study didn't differentiate between types of exercise—like cardio versus strength training—just that participants were meeting minimal guidelines. If you're currently not physically active, just start moving more throughout the day and be intentional about it. For example, do more trips into the house from the car with groceries, or up and down the stairs when putting laundry away. Take frequent breaks throughout the day to stretch, do a set of squats or walk a lap around the house. Over time, gradually increase the amount until you're more closely meeting the minimum recommendation of 150 minutes of moderate or 75 minutes of vigorous physical activity per week. Related: I'm a Dietitian & These 6 Small Changes Helped Me Eat More Fiber A new study suggests that adequate zinc intake can slow biological aging, even more so when combined with exercise. But researchers also found that too much zinc was associated with much faster biological aging. Consider assessing which foods you're currently eating that provide zinc. If you think you're not getting enough, choose which foods to add. But before supplementing with zinc, meet with your healthcare provider or a registered dietitian to make sure you don't get more of it than your body needs. Read the original article on EATINGWELL
Yahoo
14-05-2025
- Health
- Yahoo
This Vitamin Deficiency May Raise Your Heart Disease Risk by 10%, New Study Says
Reviewed by Dietitian Annie Nguyen, M.A., RDA new study found a link between vitamin D and heart disease. Vitamin D deficiency and insufficiency are both common. Vitamin D is found in few foods, but it is produced with sunlight skin we often refer to heart disease as one condition, it's actually a term that comprises many conditions related to the heart and blood vessels. Under the umbrella of cardiovascular disease (CVD), there are specific categories like atherosclerotic cardiovascular disease (ASCVD). Athersclerotic heart diseases are related to plaques that accumulate in the arteries. Those plaques narrow the blood vessels—sometimes completely—or narrow them so much that blood clots can't get through, sealing off the blood vessel. This can result in a heart attack or stroke. The plaques also make the blood vessels less elastic and stiffer, which can raise blood pressure, a risk factor for cardiovascular disease and stroke. Cardiovascular disease remains the number one cause of premature death in the U.S. and worldwide. And while women's rates of heart disease tend to be lower than men's earlier in life, women's risk of heart disease rises to match men's after menopause. There is evidence that suggests a connection between vitamin D blood levels and cardiovascular disease, the atherosclerotic variety in particular. Researchers from Germany took a closer look at this relationship and recently published their findings in the journal Clinical Nutrition. Let's break down what they found. Related: What Happens to Your Body When You Take Vitamin D Every Day More than 500,000 participants have health data in the UK Biobank, and these researchers drew data for almost 410,000 of them who met the study criteria. On average, participants were 57 years old when the study began, and about 55% were female. The average follow-up time was 16 years. Researchers pulled information including medical records and death certificates, vitamin D blood levels at baseline and whether or not the participants took a vitamin D supplement. The types of atherosclerotic cardiovascular disease researchers were examining were: ischemic heart disease, which happens when clogged blood vessels limit oxygen to the heart peripheral artery disease, which happens when clogged arteries in the extremities, like the legs, limit blood to your limbs cerebrovascular disease, which happens when arteries to the brain are clogged, preventing the brain from getting the oxygen it needs atherosclerotic disease, or a buildup of plaque in arteries that can lead to ischemic heart disease. Researchers adjusted for lifestyle factors like BMI, smoking status and alcohol intake. The team considered vitamin D deficiency as having vitamin D levels less than 30 nmol/L, and vitamin D insufficiency at a range between 30 and <50 nmol/L. Sufficient vitamin D levels were defined as 50 to <100 nmol/L, and high vitamin D levels were over 100 mmol/L. More than half the participants were either vitamin D deficient (almost 21%) or insufficient (over 34%). Very few were over the recommended vitamin D blood levels (1.5%). Of the entire study population, 4.3% reported supplementing specifically with vitamin D, and another 21% took a multivitamin that included vitamin D—those multivitamins typically offer much less vitamin D than a pure vitamin D supplement. Overall, the researchers found that vitamin D deficiency was associated with a 10% increased risk of atherosclerotic cardiovascular disease. And after breaking atherosclerotic cardiovascular disease down into specific conditions, vitamin D deficiency was associated with increased risks of ischemic heart disease (10%), cerebrovascular disease (7%), atherosclerotic disease (17%) and peripheral artery disease (13%). For those who were only vitamin D insufficient—not deficient—insufficiency was associated with a 5% increased risk of total atherosclerotic heart disease and a 4% increased risk of ischemic heart disease. Those with vitamin D deficiency showed a 35% increased risk of dying from atherosclerotic heart disease compared to an 8% increase in non-fatal ASCVD. For those who took vitamin D supplements, they experienced a 6% reduced risk of atherosclerotic heart disease and a 10% reduced risk of ischemic heart disease. Supplementing with a multivitamin containing vitamin D was associated with a reduced risk of total atherosclerotic heart disease (7%), ischemic heart disease (8%) and peripheral artery disease (8%). Like all studies, this one has its limitations. Many of the covariates—lifestyle factors that researchers adjust for—were self-reported, which may lead to bias and misreporting. There was also missing information regarding the dosage, frequency and ingredients of the vitamin D supplements, so researchers can't be sure how much they were taking. Plus, the data used was drawn from the start of the study, which doesn't take into account others who may have started supplementing at a later date or those who stopped. Lastly, the UK Biobank is composed mostly of white men and women, so it is unknown if these results apply to other ethnicities. Related: 5 Supplements to Avoid If You Have High Blood Pressure, According to Experts Researchers recommend that you get your levels tested before supplementing with vitamin D. If your vitamin D levels are below 60 nmol/L, they suggest that you may benefit from supplementation to help reduce the risk of atherosclerotic heart disease. There is evidence that about 25% of Americans are vitamin D deficient, and 41% have insufficient levels of vitamin D. This means that a whopping two-thirds of Americans may be at an increased risk of heart disease due to a lack of vitamin D. Thankfully, this can be remedied. Getting outdoors more often to get sun exposure may be the best way to get your vitamin D, because being in nature offers other benefits, too, including improved mood and blood pressure. But since that's not always possible, make sure you're including foods that contain vitamin D, like fortified milk (cow's or plant-based), whole eggs (the vitamin D is in the yolk), trout, salmon, sardines and mushrooms grown with UV light. And yes, this is pretty much an exhaustive list of foods with vitamin D, which is another reason it's so easy to have insufficient levels of it. Regarding heart disease prevention, vitamin D is a tiny piece of the puzzle. Other nutrients, like omega-3s, fiber, antioxidants, vitamins and minerals also play a role. Then there's physical activity, managing stress and getting enough quality sleep. The good news is that these health habits are connected. For example, when you get enough physical activity, you may also help reduce stress and sleep better. And you'll likely want nutritious foods to fuel your efforts. So don't let the list stress you out—just take things one step at a time. Related: 8 Conditions When You Might Need a Vitamin D Supplement, According to Health Experts This study suggests that due to deficient or insufficient levels of vitamin D, many people may benefit from supplementing with vitamin D, which in turn may reduce the risk of heart disease. Regularly getting outdoors and including foods that contain vitamin D is a good way to ensure your levels are sufficient. It can also be helpful to work with a registered dietitian, who can help you incorporate these foods into your diet. It's interesting to note that this recommendation is contrary to what the Endocrine Society recommends regarding vitamin D. But if you know you don't spend enough time outdoors, aren't eating foods with vitamin D, live in a climate with temperatures that don't allow enough skin exposure to sunlight, or you have any symptoms of vitamin D deficiency—including depression, weak bones and high blood pressure—you may want to get your levels checked. And ultimately, other than the prick of the needle, it can't hurt to just have the blood test done so you know your levels. Read the original article on EATINGWELL
Associated Press
12-03-2025
- Health
- Associated Press
CONSUMING TREE NUTS AS SNACKS COULD AID IN PREVENTING THE DEVELOPMENT OF EXCESS BODY FAT AND CARDIOMETABOLIC DISEASE IN MILLENIALS
New Findings Published in Clinical Nutrition in Partnership with The International Tree Nut Council Nutrition Research & Education Foundation DAVIS, Calif., March 12, 2025 /PRNewswire/ -- In a recent study published online in the journal, Clinical Nutrition 1, replacing high-carbohydrate snacks with tree nuts resulted in more favorable dietary, plasma and adipose tissue fatty acid profiles that could aid in preventing the development of excess body fat and cardiometabolic disease states, including metabolic syndrome. Researchers at Vanderbilt University Medical Center conducted a randomized, parallel arm, dietary intervention study with 84 men and women, ages 22-36, most of whom were either overweight or obese (BMI 24.5 to 34.9 kg/m2) and had at least one metabolic syndrome risk factor at baseline (abdominal obesity, elevated triglycerides, low HDL cholesterol, high blood pressure, or elevated levels of blood glucose). Participants consumed about an ounce (33.5g) of mixed unsalted tree nuts (almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts) or one ounce of a carbohydrate-rich snack twice daily. Both snacks provided the same number of calories, protein, fiber, and sodium and were part of a 7-day weight maintenance menu that repeated throughout the study duration of 16 weeks. According to Principal Investigator, Heidi J. Silver, R.D., M.S., Ph.D., Research Professor of Medicine at Vanderbilt University Medical Center, replacing high-carbohydrate snacks with mixed tree nuts increased mono- and polyunsaturated fat intakes resulting in a 9-fold greater dietary unsaturated to saturated fat ratio. The tree nut snack group also had a significantly greater improvement in plasma fatty acid profiles, without requiring a reduction in calories or weight change. Moreover, positive changes in the expression of 13 genes in the abdominal subcutaneous adipose tissue were seen in the tree nut snack participants, but not significantly in those consuming the high-carbohydrate snack. These changes—all of which can impact the risk for developing metabolic syndrome—occurred in genes involved in lipolysis (helps the body break down fat for energy), glycemia, immune pathways and vulnerability to obesity. Metabolic syndrome and its various risk factors, including high abdominal adiposity and blood glucose levels, are on the rise worldwide. Today one in five young adults in the US, aged 20 to 39, have metabolic syndrome. At the same time, the frequency of snacking has also risen. One in three young adults consume three or more snacks per day and those snacks are typically high in calories and carbohydrates, providing almost 25% of total daily calories. 'As we reported previously, substituting a high-carbohydrate snack with a mix of tree nuts reduced visceral fat and waist circumference, as well as overall risk of metabolic syndrome, in both male and female young adults with one or more metabolic syndrome risk factor,' stated Dr. Silver. 'These new findings further support substituting tree nuts for daily snacks as an effective strategy to minimize risk for chronic cardiometabolic disease.' A growing body of research has shown the beneficial effects of tree nuts in helping to reduce the risk of several chronic diseases including overweight/obesity, diabetes, and heart disease. 'In 2003, the FDA (in its qualified health claim for nuts and heart disease) recommended that people eat 1.5 ounces of nuts per day—well above current consumption levels,' stated Maureen Ternus, M.S., R.D.N, Executive Director of the International Tree Nut Council Nutrition Research & Education Foundation (INC NREF). 'We should be encouraging people—especially those Millennials at risk for metabolic syndrome—to get their handful of nuts every day.' The International Tree Nut Council Nutrition Research & Education Foundation (INC NREF) is a non-profit, non-governmental organization dedicated to supporting nutrition research and education for consumers and health professionals throughout the world. Members include those associations and organizations that represent the nine tree nuts (almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts). For more information, please visit our website at 1 Widmer, A., K. Lillegard, K. Wood, M. Robles, R. Fan, F. Ye, J.R. Koethe, H.J. Silver, 2025. Consumption of Tree Nuts as Snacks Stimulates Changes in Plasma Fatty Acid Profiles and Adipose Tissue Gene Expression in Young Adults at Risk for Metabolic Syndrome. Clinical Nutrition.
Yahoo
04-02-2025
- Health
- Yahoo
Doctors warn diabetes patients to shun 'yo-yo' weight loss and gain
People with type 1 diabetes risk getting kidney disease if they engage in so-called yo-yo dieting, a team of French doctors warns. The danger applies regardless of a patient's weight or other diabetes-related factors, according to the researchers, whose findings were based on observations of almost 1,500 people and were published in the Journal of Clinical Endocrinology & Metabolism. Yo-yo dieting, sometimes called body-weight cycling, is when a person repeatedly sheds and puts on weight. Often carried out for years, the prevalence of the practice could be as high as 35% in men and 55% in women, the researchers say. "We showed that high body-weight variability is associated with increased risk of different outcomes of diabetic kidney disease (DKD) progressions in people with type 1 diabetes, independently of traditional DKD risk factors," says Marion Camoin, a doctor with the Centre Hospitalier Universitaire de Bordeaux. The fluctuating form of dieting had earlier been shown to increase risks of "cardiovascular events" in people with and without diabetes, including the more common and less dangerous type 2. Recent decades have seen an explosion in the number of people worldwide who have been diagnosed as having diabetes, in large part due to increasingly sedentary work and lifestyles as well as surging consumption of sweet and processed food. Related conditions such as obesity and heart disease have become more prevalent at the same time. The journal Clinical Nutrition recently published research in which a team of Finnish scientists showed how eating too much "ultra-processed" food accelerates biological ageing even among adolescents. Unhealthy eating has separately been shown to leave young people more vulnerable to developing diabetes later in life.
