Latest news with #MichelleRouthenstein
Yahoo
4 days ago
- Health
- Yahoo
Should You Take a Vitamin B12 Supplement?
Credit - Photo-Illustration by TIME (Source Images: eyenigelen/Getty Images, Sersol/Getty Images) Everyone needs vitamin B12: It helps the body produce red blood cells and maintain healthy brain function, along with so many other things. But are you getting enough of it? Here's what to know about vitamin B12 and whether you should consider upping your levels. A boon for brain health 'Vitamin B12 is important for brain health because it helps protect nerve cells in the brain, which support memory and thinking skills,' says Michelle Routhenstein, a preventive cardiology dietitian and certified diabetes educator in New York. It's water-soluble, so the body does not store it in large amounts, and daily intake is essential. The current federal recommendations are for adults to get 2.4 mcg of vitamin B12 per day. Great food sources of B12 include seafood like oysters, salmon and tuna, beef, and fortified products like nutritional yeast, plant-based milks, some breads and breakfast cereals, says Routhenstein. But some recent research suggests that some people may need even more than that. Vitamin B12 deficiencies can impact your brain function even when your intake levels are considered normal, says Dr. Ari J. Green, a professor at the University of California, San Francisco's department of ophthalmology. In a recent study, Green and his colleagues found that people with B12 levels that were technically normal but on the lower end of the range had impaired brain function. 'We could detect neurological impairment at levels currently considered 'normal,' independently of other factors like years of education," particularly in older people, says Dr. Alexandra Beaudry-Richard, a resident at McGill University and co-author of the study. 'To us, this should reinvigorate a conversation about how much B12 is needed for optimal neurological function.' Read More: Should You Take a Vitamin D Supplement? Other studies have found that people with Alzheimer's disease and mild cognitive impairment tend to have lower B12 levels—and supplementation with B12 can reduce the rate of brain atrophy. However, on the opposite end, the study showed signs of a possible detrimental effect on the brain when people had high B12 levels in their blood. 'This warrants further studies to evaluate what healthy B12 levels are on both ends of the spectrum,' says Dr. Ahmed Abdelhak, one of the study's authors and a clinical instructor in neurology at UCSF School of Medicine. Should you take a B12 supplement? You can (and should) get B12 from your diet, but some people may have a tough time getting adequate levels of the nutrient from food alone. Older adults are more likely to develop vitamin B12 deficiencies because the vitamin requires stomach acid to be absorbed, and stomach acid production starts to decline with age. Routhenstein recommends people look closer into their B12 status starting around age 50 or if they are at higher risk of a B12 deficiency. This category includes vegans and vegetarians, people taking specific medications that interfere with B12 absorption such as metformin or proton pump inhibitors, and those who have gastrointestinal disorders like Crohn's, celiac, or atrophic gastritis. You can get tested for a vitamin B12 deficiency at your annual physical. If you are deficient, your doctor might recommend supplementation. Read More: 7 Surprising Symptoms of Lyme Disease The UCSF study authors recommend checking levels starting at age 70, but you can get it checked on a standard blood test at any age through your primary care physician. Dr. Ralph Green, a professor of pathology and lab medicine at the University of California, Davis—and another author on that recent study—says that checking B12 may also be valuable for people who have unexplained symptoms that have been linked to B12 deficiency. For those with declining gastric function, he says taking supplements is likely the best way to promote absorption, and the level of supplementation a person should consume depends on whether their absorption is normal or not. Pregnant women, too, need higher B12 intake to support fetal brain development; if you're pregnant, consult with your ob-gyn about optimal B12 levels for you. What kind of B12 supplement is best? B12 in supplements and fortified foods can be more easily absorbed than from food, especially for older adults and those with absorption issues, says Routhenstein. If your doctor has advised you to take a B12 supplement, it's best to ask them to recommend specific dosages and brands. But Routhenstein recommends following these general guidelines when selecting a B12 supplement. Always look for those with methylcobalamin on the label, as this is the most bioavailable form of B12, meaning the body can absorb it the best. It's also the optimal form for heart and brain health and nerve function, she says. Sublingual (under the tongue) or liquid B12 is often touted for better absorption. This form of B12 does so 'by bypassing the digestive system and entering the bloodstream directly,' says Routhenstein. Of course, no supplement is a cure-all, and there are other ways to support brain health, including maintaining a healthy diet and exercise regimen. Activities that stimulate multiple brain areas simultaneously are excellent at promoting cognitive longevity, Beaudry-Richard says. Practicing a musical instrument, dancing, and studying a foreign language daily, for example, all recruit 'brain circuits responsible for vision, hearing, movement, emotions' and more. 'It's like a full-body workout for the brain,' she says. Contact us at letters@
Time Magazine
4 days ago
- Health
- Time Magazine
Should You Take a Vitamin B12 Supplement?
Everyone needs vitamin B12: It helps the body produce red blood cells and maintain healthy brain function, along with so many other things. But are you getting enough of it? Here's what to know about vitamin B12 and whether you should consider upping your levels. A boon for brain health 'Vitamin B12 is important for brain health because it helps protect nerve cells in the brain, which support memory and thinking skills,' says Michelle Routhenstein, a preventive cardiology dietitian and certified diabetes educator in New York. It's water-soluble, so the body does not store it in large amounts, and daily intake is essential. The current federal recommendations are for adults to get 2.4 mcg of vitamin B12 per day. Great food sources of B12 include seafood like oysters, salmon and tuna, beef, and fortified products like nutritional yeast, plant-based milks, some breads and breakfast cereals, says Routhenstein. But some recent research suggests that some people may need even more than that. Vitamin B12 deficiencies can impact your brain function even when your intake levels are considered normal, says Dr. Ari J. Green, a professor at the University of California, San Francisco's department of ophthalmology. In a recent study, Green and his colleagues found that people with B12 levels that were technically normal but on the lower end of the range had impaired brain function. 'We could detect neurological impairment at levels currently considered 'normal,' independently of other factors like years of education," particularly in older people, says Dr. Alexandra Beaudry-Richard, a resident at McGill University and co-author of the study. 'To us, this should reinvigorate a conversation about how much B12 is needed for optimal neurological function.' Read More: Should You Take a Vitamin D Supplement? Other studies have found that people with Alzheimer's disease and mild cognitive impairment tend to have lower B12 levels—and supplementation with B12 can reduce the rate of brain atrophy. However, on the opposite end, the study showed signs of a possible detrimental effect on the brain when people had high B12 levels in their blood. 'This warrants further studies to evaluate what healthy B12 levels are on both ends of the spectrum,' says Dr. Ahmed Abdelhak, one of the study's authors and a clinical instructor in neurology at UCSF School of Medicine. Should you take a B12 supplement? You can (and should) get B12 from your diet, but some people may have a tough time getting adequate levels of the nutrient from food alone. Older adults are more likely to develop vitamin B12 deficiencies because the vitamin requires stomach acid to be absorbed, and stomach acid production starts to decline with age. Routhenstein recommends people look closer into their B12 status starting around age 50 or if they are at higher risk of a B12 deficiency. This category includes vegans and vegetarians, people taking specific medications that interfere with B12 absorption such as metformin or proton pump inhibitors, and those who have gastrointestinal disorders like Crohn's, celiac, or atrophic gastritis. You can get tested for a vitamin B12 deficiency at your annual physical. If you are deficient, your doctor might recommend supplementation. Read More: 7 Surprising Symptoms of Lyme Disease The UCSF study authors recommend checking levels starting at age 70, but you can get it checked on a standard blood test at any age through your primary care physician. Dr. Ralph Green, a professor of pathology and lab medicine at the University of California, Davis—and another author on that recent study—says that checking B12 may also be valuable for people who have unexplained symptoms that have been linked to B12 deficiency. For those with declining gastric function, he says taking supplements is likely the best way to promote absorption, and the level of supplementation a person should consume depends on whether their absorption is normal or not. Pregnant women, too, need higher B12 intake to support fetal brain development; if you're pregnant, consult with your ob-gyn about optimal B12 levels for you. What kind of B12 supplement is best? B12 in supplements and fortified foods can be more easily absorbed than from food, especially for older adults and those with absorption issues, says Routhenstein. If your doctor has advised you to take a B12 supplement, it's best to ask them to recommend specific dosages and brands. But Routhenstein recommends following these general guidelines when selecting a B12 supplement. Of course, no supplement is a cure-all, and there are other ways to support brain health, including maintaining a healthy diet and exercise regimen. Activities that stimulate multiple brain areas simultaneously are excellent at promoting cognitive longevity, Beaudry-Richard says. Practicing a musical instrument, dancing, and studying a foreign language daily, for example, all recruit 'brain circuits responsible for vision, hearing, movement, emotions' and more. 'It's like a full-body workout for the brain,' she says.
Yahoo
06-08-2025
- Health
- Yahoo
This Is the Best Time to Eat Dinner, According to Experts
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." When is the best time to eat dinner? Between work, a commute, fitting in a quick workout, and potentially addressing other family needs, eating before the sun goes down is no simple task. But according to experts we spoke to, if possible, it may be what's best for your health. Meet the Experts: Dana Cohen, M.D., integrative medical doctor and co-author of Quench, Michelle Routhenstein, M.S., R.D., preventive cardiology dietitian and certified diabetes educator, and Gretchen Zimmermann, R.D., vice president of clinical strategy at Vida Health. Below, they explain why, share their favorite easy meal options, and weigh in on nighttime snacks that won't mess with your sleep. When is the best time to eat dinner? While doctors and dietitians acknowledge that schedules and things outside of our control all influence dinnertime, they seem to agree on an ideal window of time. 'Eating between 5 to 7 p.m. would be ideal,' says Dana Cohen, M.D., integrative medical doctor and co-author of Quench. But, the exact time you dine has to do with your specific bedtime. Michelle Routhenstein, M.S., R.D., preventive cardiology dietitian and certified diabetes educator, recommends trying to eat two to three hours before bed because it helps with digestion, supports better sleep, and keeps blood sugar more stable. 'At night, the body becomes less efficient at handling sugar, so late meals can lead to higher blood sugar and may disrupt sleep in some people,' she says. Gretchen Zimmermann, R.D., vice president of clinical strategy at Vida Health agrees with those recommendations. 'Your GI tract slows down at night as part of your natural circadian rhythm, so eating close to bedtime may delay gastric emptying, increase bloating, cause uncomfortable heartburn, and throw off your regularity,' she says. You also want to avoid eating too early because going to bed hungry can disrupt your sleep quality, per the Mayo Clinic. All of this said, if you just can't eat dinner in this window (maybe you have a night class or family obligation), stick to lighter meals (see below for more) and try not to lay down immediately after you finish eating. Can eating dinner early help you lose weight? Eating dinner at least three hours before bedtime may aid weight loss by supporting metabolic health and maintaining steady blood sugar levels, explains Routhenstein. Eating earlier also helps regulate hunger hormones, which can reduce late-night snacking, she adds, and therefore make weight gain less likely. In fact, people who ate meals at 5 p.m. burned 60 more calories per day than those who ate dinner later, according to a study published in Cell Metabolism. The research participants who ate dinner later also stored fat differently and had higher levels of hunger. Another study, out of NYU Langone, found that eating earlier improves your metabolic health, which may help you lose weight. On the flip side, separate research, published in The American Journal of Clinical Nutrition, shows that eating later can prevent successful weight loss and lead to weight gain. 'More studies are needed to determine if eating early has a benefit for health and weight in the long term, but eating dinner early, between 5 and 7 p.m., or at least two to three hours before you go to bed may be a helpful strategy for supporting weight loss,' says Zimmermann. Another benefit of eating early is that you can squeeze in a 10- to 15-minute walk after dinner, which has positive benefits on blood sugar, digestion, and can provide a little extra calorie burn, she adds. Benefits of eating dinner up to three hours before bed Experts share other reasons you may want to consider having your last meal earlier in the evening. Facilitates better sleep Eating right before bedtime can have negative effects on the quality of your sleep, which means eating earlier has the potential to improve your rest and optimize your body's circadian rhythm. Prevents heartburn 'Health conditions such as gastroesophageal reflux disease (GERD) require people to wait at least three hours after eating before lying down or going to sleep to prevent the contents of the stomach from going back up into the esophagus that may cause heartburn,' Dr. Cohen says. Improves blood sugar levels Research shows that eating earlier lowers blood glucose levels after dinner and throughout the night. This is because you don't metabolize glucose as efficiently when you eat out of phase with your circadian rhythm. According to the Mayo Clinic, diet, dehydration, stress, and more factors can cause blood sugar levels to rise, but having consistently high blood sugar (hyperglycemia) can lead to serious health complications. What to eat for dinner 'Having a good balance of essential nutrients such as protein, fat, carbohydrates, vitamins, minerals, and water is important during any meal,' Dr. Cohen says. 'I love Mediterranean diet foods which include fruits, vegetables, whole grains, beans, and nuts, healthy fats like olive oil, and moderate amounts of fish and other lean proteins.' One of Dr. Cohen's favorite dinners is escarole and beans drizzled with olive oil over crusty whole-grain bread. 'This light, delicious meal is easy to digest and filled with plant protein, good fats, and fiber making it a good choice for dinner,' she says. Best nighttime snack options If you end up feeling hungry after dinner, that's completely understandable. It's just important to choose healthy snacks that won't negatively impact your sleep. 'Try a light snack like chia pudding which is high in soluble fiber and omega-3s to support digestion and the microbiome,' Zimmermann suggests. 'Kiwis are a great source of soluble fiber, and when combined with a handful of walnuts, provide a gut-healthy snack.' Routhenstein adds that cherries and pistachios may boost melatonin production, the hormone that regulates sleep. And yogurt with berries is another good choice because it contains tryptophan, an amino acid that promotes relaxation and better sleep. Worst nighttime snack options Unsurprisingly, nighttime snacks that experts recommend avoiding or minimizing are those that are generally not considered healthy, like ultra-processed chips or high-fat, high-sugar desserts, both of which can slow digestion and cause tummy trouble, experts say. Alcohol or excessive caffeine can dehydrate and mess with sleep, and large, protein-heavy meals eaten too late take longer to digest and may interfere with regularity. The bottom line In an ideal world, the experts recommend eating dinner two to three hours before bed. If you feel hungry after that, consider a light plant-based snack, preferably at least an hour before you plan to go to sleep. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Daily Mail
03-08-2025
- Health
- Daily Mail
How to make carbs healthy... what you should always do before eating your favorite dish
Carbohydrates have gained a bad reputation over the years, with links to weight gain and chronic disease. But health experts say a simple hack could make carbs one of the healthier options on the menu and even help you to lose weight. Dr Michelle Routhenstein, a registered dietitian specializing in heart disease at told Daily Mail that cooling your carbs before eating can change the way your body processes them and make them healthier. She explained: 'Letting pasta cool after cooking increases its resistant starch content. This type of starch is digested more slowly, which leads to a smaller rise in blood sugar and more stable energy levels. 'It also nourishes beneficial gut bacteria, which produce compounds that reduce inflammation and support insulin sensitivity.' Dr Routhenstein says after cooling carbohydrate-heavy dishes, such as rice, potatoes or pasta, they can be reheated and they will still have the same effect. This simple trick can help support weight management by reducing inflammation and promoting fullness, which leads to eating less, However, Routhenstein warns that the amount of pasta you eat and what you pair it with, such as fiber, protein, or healthy fats, has an even greater impact on blood sugar and overall health. Therefore, she recommends trying keeping portion sizes small and pairing with healthy sides, such as vegetables. Dr Drew Ramsey, a leading nutritional psychiatrist and author of Healing The Modern Brain, also told he is a big fan of the 'cooling carb' technique. He said: 'I now have zero guilt about my extreme love of reheated pasta. 'This can be done with bread and potatoes too making this an easy was to improve the health quotient of the starches in your diet.' And New York-based personal trainer Natalya Alexeyenko revealed it is something she recommends to her clients who are trying to keep trim. The fitness expert recommends cooking pasta al dente - when pasta is cooked only until it is slightly firm - and letting it chill in the fridge overnight before reheating it the next day. 'Adding healthy fats, fiber, or protein can further lower the glycemic impact,' she added. Studies have shown incorporating cooled carbs into everyday meals can help people manage weight, boost gut health and prevent energy dips. Even cooled carbs that have been reheated have the same effect, as resistant starch remains intact. Therefore, it offers the same blood sugar benefits as eating it cold. Another recommendation is to meal prep, so cooled carbs are ready and available in advance. And finally, pairing a pasta dish with protein and fats can further boost muscle recovery and support weight management. Dr Chris van Tulleken, a UK-based infectious diseases doctor and author of 'Ultra-Processed People', wrote for 'When the normal starch in white bread and pasta is digested, it's turned into sugar almost as fast as if you drank the same amount of sugar in a sweet drink. 'This is because normal starch is made up of tangled chains of glucose sugar molecules that are broken down into single sugar molecules extremely easily in your gut, and then quickly absorbed. 'If this sugar isn't burned off, it is turned into fat.' He explained the difference with resistant starch is that some of those glucose chains are no longer broken down in your small intestine, where food is normally broken down and the nutrients absorbed, and instead reaches the large intestine. Here, it is broken down more slowly, meaning blood sugar levels don't rise as high and people feel fuller for longer. Once the resistant starch has been fermented by bacteria in the gut, it turns into chemicals called short-chain fatty acids. 'These have a wide range of benefits, such as preventing heart disease and possibly lowering blood pressure,' Dr van Tulleken said. Research published in 2023 found that cooking pasta al dente also helps people lose weight, as it slows the rate at which they eat. Meanwhile, a 2019 study testing three different types of pasta showed cooling the dishes and reheating them lowered their glycemic index (GI). Foods with a low GI - such as non-starchy vegetables, most fruits, legumes, and whole grains - generally release glucose into the bloodstream more slowly, helping to regulate blood sugar levels and making you feel full.
Yahoo
19-07-2025
- Health
- Yahoo
The #1 Fruit to Eat to Help Lower Your Cholesterol, According to Dietitians
Reviewed by Dietitian Alyssa Pike, RDNKey Points Apples are the No. 1 fruit to eat more of to help lower your cholesterol. Apples contain soluble fiber, antioxidants and phytosterols. Expert strategies for managing cholesterol include eating more fiber, exercising regularly and managing stress.I'd be rich if I had a dollar for every time someone asked me, 'But isn't fruit bad for you? It has so much sugar.' Nope! Don't let anyone scare you—fruit is one of the healthiest foods you can bite into. It's loaded with vitamins and minerals, plus fiber—a key nutrient the majority of Americans aren't getting enough of. , And with about 11% of U.S. adults diagnosed with high cholesterol, adding more fruit to your diet is one simple way you can help your heart. If you're looking to start with just one fruit to eat more of to help lower your cholesterol, we suggest apples. Below, we dive into all the science-backed reasons why apples are No. 1. Why Apples Are the #1 Fruit 1. They Are Packed with Soluble Fiber Did you know that there are over 7,500 apple varieties grown around the world? Apples remain one of the most popular fruits, and for good reason. One key factor that helps apples lower cholesterol is their soluble fiber content. 'Apples contain pectin, a type of soluble fiber that helps lower cholesterol by binding to cholesterol and bile acids in the digestive system, preventing their absorption and promoting their excretion,' says Michelle Routhenstein, M.S., RD, CDCES, CDN, a preventive cardiology dietitian. One medium apple with the skin on provides about 4 grams of dietary fiber, which is about 15% of your daily needs. , The soluble fiber in apples has been shown to help reduce LDL cholesterol, the so-called 'bad' cholesterol. A small study found that participants with elevated cholesterol levels who ate two apples a day saw decreases in their total and LDL cholesterol levels after eight weeks. 2. They Support a Healthy Gut Our gut is connected to almost every system in the body, so maintaining good gut health is not only important for your digestive tract but also vital in supporting your heart. Certain foods, called prebiotics, help nourish your gut's microbiome and can even aid in cholesterol management. 'Pectin [the fiber found in apples] acts as a prebiotic, feeding the good bacteria in your gut, which can improve how your body handles cholesterol,' says Routhenstein. While pectin supports the flourishing of your gut microbiome, the fibers also undergo fermentation once they reach your colon. This fermentation produces short-chain fatty acids. Syeda Farid, M.S., RDN, CSO, LDN, explains that SCFAs are compounds produced by health-promoting bacteria and can decrease cholesterol synthesis in the liver, ultimately helping to lower cholesterol levels. 3. They Contain Antioxidants Apples are packed with polyphenols, which are bioactive compounds that act as antioxidants and have been linked to several health benefits. 'Apples are a rich source of polyphenol antioxidants, at 110 milligrams per 100 grams,' says Staci Gulbin, M.S., RDN. (That's about the amount in half a medium apple.) Research shows that polyphenols support healthier cholesterol levels in several ways. They work as antioxidants and anti-inflammatory agents, lowering oxidative stress and helping prevent plaque buildup in artery walls, thus slowing development of atherosclerosis. Polyphenols also work as lipid regulators in the body. They can influence genes and enzymes to reduce fat production, block enzymes that make new lipids, and decrease cholesterol absorption. Lastly, they help increase HDL cholesterol, the good type of cholesterol. Finally, apples also are a good source of vitamin C, a powerful antioxidant. A study found that the vitamin C in apples not only inhibited LDL oxidation, but also lowered cholesterol levels, adds Farid. 4. They Boast Phytosterols Phytosterols, or plant sterols, are a compound naturally found in plants including apples. 'Apples contain a moderate amount of phytosterols at 12 to 18 milligrams per 100 grams, which can contribute to cholesterol reduction over time if eaten as part of a heart-healthy diet,' explains Gulbin. Phytosterols work by blocking cholesterol absorption in the body, helping to lower blood cholesterol levels. Studies have found that participants with high cholesterol who consumed diets containing phytosterols saw significant reductions in total cholesterol and LDL cholesterol. Strategies for Better Cholesterol There's more to managing cholesterol than just eating apples—our experts share their top lifestyle strategies to support healthier cholesterol levels: Load up on : Add a variety of rich sources of fiber—such as fruits, vegetables, whole grains, nuts, beans and lentils—to your plate. Research shows fiber-rich foods can help lower LDL cholesterol and reduce risk of heart disease, says Gulbin. To start bumping up your intake, she recommends adding 1 cup of veggies to dinner, eating a piece of fruit with lunch, and enjoying a snack of nuts midday. Start exercising: If you aren't regularly active, it's time to start moving. 'Physical activity boosts HDL levels, and HDL acts like a cleanup crew by carrying LDL cholesterol away from the arteries to the liver, where it can be processed and eliminated,' says Routhenstein. 'Regular exercise also improves blood vessel function and reduces inflammation, further protecting heart health.' The goal is at least 150 minutes of moderate-intense aerobic exercise per week. Swap out saturated fats for unsaturated fats: You can lower your total cholesterol and triglyceride levels by replacing saturated fat sources like red meat and fried foods with unsaturated fat sources like olive oil, avocado, nuts, seeds and fatty fish like salmon, tuna and trout, says Gulbin. Manage stress levels: Chronic stress can harm blood vessels and worsen cholesterol levels. 'Stress hormones are directly linked to cholesterol production in the liver, having the ability to increase LDL levels and decrease HDL levels,' says Farid. So take a yoga class, meditate or do deep-breathing exercises to help lower stress levels. Our Expert Take Apples are the No. 1 fruit to eat more of to help lower your cholesterol. Apples contain soluble fiber, support gut healthand are rich in antioxidants and phytosterols—all of which can help improve your cholesterol levels when part of an overall healthy diet and lifestyle. Experts share additional strategies to help lower cholesterol levels: eat more fiber-rich foods, engage in regular exercise and manage your stress. Turns out an apple a day may truly help keep the doctor (or at least the cardiologist) away! Read the original article on EATINGWELL
