Latest news with #TheLittleBookofGame-Changers
Yahoo
04-05-2025
- Health
- Yahoo
Brain Fog During Menopause Is Connected To Low Levels Of This Nutrient, Per New Study
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Menopause and perimenopause pack a whopper of a punch when it comes to pesky symptoms. Think: Hot flashes, random sweats, vaginal dryness, mood swings, and more. But it's not just your body that bears the brunt of this hormonal change. Your brain may take a hit too, in the form of brain fog. Of course, there's renewed interest in hormone therapy and its benefits for treating some of the symptoms mentioned. But new research also suggests you may be able to combat that brain fog by making sure you're getting enough of one key nutrient in your diet. Here's what you need to know. Meet the experts: Mary Jane Minkin, MD, a clinical professor of obstetrics and gynecology and reproductive sciences at Yale School of Medicine and founder of Madame Ovary; Jessica Cording, RD, the author of The Little Book of Game-Changers The study, which was published in the journal Nutrients, analyzed data from 39 women who weren't anemic but who had either low iron levels or normal iron levels for their age. The women, who had a mean age of about 54, provided blood samples, went through MRI scans to look at their brain iron levels, and did a few cognitive tasks with an electroencephalogram (EEG), a test that measures the electrical activity of the brain. The researchers discovered that women who had adequate levels of iron in their blood did better on cognitive tasks than those with lower levels. Those whose iron levels were below what was expected for their age did worse on tests for memory, attention and cognition. 'Addressing low iron levels at the menopausal transition may be a candidate approach for alleviating the 'brain fog' commonly experienced at menopause,' the researchers wrote. First, it's important to establish why iron is so essential to humans. Along with a slew of other things, iron helps red blood cells carry oxygen throughout your body, per the National Institutes of Health (NIH). Iron is a crucial component of hemoglobin, which is a protein in red blood cells that binds to oxygen. When your iron (and hemoglobin) levels are good, your blood can more easily shuttle oxygen around your body, including to your brain. Symptoms of low iron levels during any phase include trouble concentrating and difficulty with cognitive function, so this isn't completely out there, says Jessica Cording, RD, author of The Little Book of Game-Changers. You may also feel weak and struggle to get through workouts when your iron levels are low, according to the NIH. It's not uncommon for women in perimenopause to have heavy bleeding, says Mary Jane Minkin, MD, a clinical professor of obstetrics and gynecology and reproductive sciences at Yale School of Medicine and founder of Madame Ovary. That can cause women to have low iron levels (blood loss is linked to iron loss). 'Blood brings oxygen to our tissues, including the brain,' Dr. Minkin says. If you are struggling with lower iron levels, you'll get less oxygen to all of your tissues, including the brain, she explains. Cue the brain fog. Iron levels vary person to person and depending on your age, but women usually should have levels of 35 to 145 mcg/dL, according to Mount Sinai. But healthcare providers will also usually look at other things related to iron, like your total iron binding capacity (which tells if there's too much or too little iron in the blood) and iron saturation (the percentage of a protein that carries iron in the blood called transferrin), Cording says. 'That can tell us a little more about what's going on,' she says. Getting your iron levels checked involves a blood test that is given by a healthcare professional, like your general practitioner or a dietitian. Dr. Minkin says it 'makes sense' to stay on top of your iron levels when you're in perimenopause and menopause. 'If someone is dealing with brain fog, it's also smart to get their vitamin B12 and folate levels done,' Cording says. 'Those can also impact brain function.' Cording usually recommends focusing on getting your iron from food first before immediately leaning on supplements. That means loading up on things like white beans, lentils, red meat, fortified cereals, spinach, and tofu, she says. If you're bleeding heavily, she suggests being especially aware of how much iron you're having during that time to help get your levels up. But if your iron levels are especially low, your healthcare provider may recommend taking a supplement. The exact amount to take depends a lot on your current levels. 'People with less frequent periods or no periods probably don't need as much iron as younger women who are bleeding regularly,' Cording says. 'But some women in perimenopause experience more frequent and heavier periods—they might need more iron than younger women.' Ultimately, if you're dealing with brain fog, it's important to talk to a healthcare professional. They can order testing and help you find a solution from there. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
23-04-2025
- Health
- Yahoo
This Vitamin Lowers Your Risk of a Common Cancer, Study Finds
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." New research suggests good vitamin D levels may lower the risk of developing colorectal cancer. This isn't the first study to find a link between vitamin D and colorectal cancer risk. Experts recommend staying on top of your vitamin D status An estimated 1.4 million Americans live with colorectal cancer, and rates of the disease have been increasing in younger people for years. While there's been a lot of emphasis on colorectal cancer screenings, many people also want to do what they can to lower the risk of developing this form of cancer in the first place. Now, new research suggests that your vitamin D levels may play a role in how likely you are to develop colorectal cancer. And, as 18% of Americans have inadequate vitamin D levels, the findings are eyebrow-raising. Of course, colorectal cancer is a complicated disease, and it's hard to say that low vitamin D alone would cause someone to develop it. But the study is part of a growing body of data that has found a link between vitamin D and colorectal cancer. Meet the experts: Wael Harb, M.D., a medical oncologist at MemorialCare Cancer Institute at Orange Coast and Saddleback Medical Centers in Orange County, CA; Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers; Scott Keatley, R.D., of Keatley Medical Nutrition Therapy; Veronika Fedirko, Ph.D., associate professor of cancer prevention at The University of Texas MD Anderson Cancer Center; Mónika Fekete, Ph.D., lead study author and professor in the Institute of Preventive Medicine and Public Health at Semmelweis University. Here's what the study found, plus what experts want you to know. The study, which was published in the journal Nutrients, analyzed data from 50 studies on adults who had colorectal cancer, who had a documented vitamin D deficiency, or who were given a vitamin D supplement. The researchers found that vitamin D deficiency is strongly linked to a higher risk of developing colorectal cancer. 'Maintaining optimal vitamin D levels and adequate dietary intake is crucial in preventing colorectal cancer and improving patient prognosis,' the researchers wrote in the study. Vitamin D deficiency and colorectal cancer have been linked in the past. One study of more than 12,000 people found that those who have lower levels of vitamin D in their blood had a 31% higher risk of developing colorectal cancer than those with better vitamin D levels. Another study found that people who had high levels of vitamin D in their diet had a 25% lower risk of developing colorectal cancer. Data from the Nurses' Health Study also discovered that women with the highest vitamin D intake had a 58% lower risk of developing colorectal cancer compared with people who had lower levels of vitamin D. 'These findings are reinforced by a substantial body of epidemiological data, making vitamin D one of the most biologically plausible and extensively studied nutritional factors in colorectal cancer risk reduction,' says Veronika Fedirko, Ph.D., associate professor of cancer prevention at The University of Texas MD Anderson Cancer Center. 'While some randomized clinical trials have shown mixed results—often due to factors such as dosage, timing, or baseline vitamin D concentrations—the association demonstrated in observational studies remains consistent and strongly supported by biological evidence.' There are a few things that could be behind this, according to Wael Harb, M.D., a medical oncologist at MemorialCare Cancer Institute at Orange Coast and Saddleback Medical Centers in Orange County, CA. A big factor is that vitamin D impacts your immune system, he says. 'Vitamin D modulates immune responses,' he says. Specifically, vitamin D interacts with the vitamin D receptor (VDR), which is in colon tissue, explains Scott Keatley, R.D., of Keatley Medical Nutrition Therapy. 'When activated, VDR can influence gene expression related to cell proliferation, differentiation, and apoptosis, which are all central processes in cancer development,' he says. 'Low vitamin D levels may weaken these protective effects, allowing abnormal cells in the colon to survive and multiply.' Vitamin D may also help reduce inflammation in the body (and gut), 'which could potentially impact tumor development,' Dr. Harb says. On the flip side, having lower levels of vitamin D can let inflammation in your intestines go unchecked, raising the risk that colorectal cancer will develop, he explains. 'While vitamin D is not a substitute for screening or a healthy lifestyle, it is an important and relatively modifiable factor worth paying attention to—especially in individuals at higher risk of deficiency, such as older adults, people with limited sun exposure, those with darker skin, or individuals with chronic illnesses,' says Mónika Fekete, Ph.D., lead study author and professor in the Institute of Preventive Medicine and Public Health at Semmelweis University. The recommended daily allowance (RDA) of vitamin D varies by person and age, but most adults should get 600 international units (IU) daily, according to the National Institutes of Health (NIH). Adults aged 70 and up should have 800 IU of vitamin D, per the NIH. There are a few symptoms that can suggest you're low on vitamin D. According to Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers, the most common ones she sees are: Fatigue Brain fog Low mood Poor immune system function (i.e. getting sick a lot) Bone fractures (in severe cases) Still, Keatley says that most people with low vitamin D levels don't have symptoms. That's why it's important to ask your doctor about checking your vitamin D levels. 'A blood test is the most reliable way to get a sense of whether you have adequate vitamin D levels,' Cording says. Most people get vitamin D from exposure to the sun, but you can also get it from foods. The biggest food sources of vitamin D are cod liver oil, trout, salmon, mushrooms, fortified milk, and fortified cereal, according to the NIH. However, Cording says that some people can benefit from a vitamin D supplement. Dr. Harb says we aren't at the level yet in colorectal cancer prevention of recommending that everyone take a vitamin D supplement. However, he says that your vitamin D levels should be checked during your annual check-up to make sure they're OK. 'Testing is especially important if you have limited sun exposure or frequent use of sunscreen (which is important for skin cancer prevention), darker skin, digestive disorders, chronic health conditions, older age, or are overweight or obese,' Dr. Fedirko says. 'The test is simple and can be arranged through your healthcare provider.' If your levels of vitamin D are low, Keatley recommends looking for supplements with vitamin D3 (cholecalciferol). 'It's more effective at raising blood levels than D2,' he says. A dose of 1,000–2,000 IU daily is common, per Keatley, but it's important to talk to your doctor about dosing recommendations before taking a vitamin D supplement.$19.00 at at at at Wondering when's the best time to take vitamin D? 'Vitamin D is fat-soluble, so take it with a meal that contains fat for better absorption,' Keatley says. If you're concerned about your vitamin D status or your colorectal cancer risk, talk to your doctor. They should be able to answer your questions and provide personalized guidance from there. Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider. 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
Yahoo
27-03-2025
- Health
- Yahoo
8 natural ways to lower your blood sugar, from yoga to apple cider vinegar
Blood sugar was once considered something people only focused on when they had diabetes. But the explosion in popularity of medications that affect blood sugar, like Ozempic and Wegovy, along with over-the-counter blood glucose monitors, has raised general awareness of the role blood sugar plays in several areas of health. That's why Jessica Cording, a dietitian and author of The Little Book of Game-Changers, says that blood sugar control is important for everyone. 'It influences so many aspects of our health,' she tells Yahoo Life, from managing inflammation to lowering the risk of unhealthy food cravings. If you're one of the 38.4 million Americans with diabetes, it's understandable that blood sugar management be a big part of your life. But doctors say that it's important to pursue natural ways to manage your blood sugar, even if you're on medication. 'Lifestyle modification, which includes natural ways to lower blood sugar, is always recommended in combination with medication for treatment of diabetes,' Dr. Serena Cardillo, professor of clinical medicine in endocrinology, diabetes and metabolism at Penn Medicine, tells Yahoo Life. 'The effects of medication alone will be limited if the lifestyle piece isn't optimized.' Getting a lab test is the best way to know where things stand with your blood sugar (aka glucose), but Cording says you don't necessarily need to go that route if you don't have an underlying health condition like type 2 diabetes. Instead, she recommends being on the lookout for signs of unstable blood sugar throughout your day, like feeling irritable or anxious, struggling with food cravings, having regular mood swings and dealing with energy crashing. 'These are all signs to pay attention to your blood sugar levels,' Cording says. Whether you're trying to make smarter lifestyle choices for your health or just feel like you could be doing better on the blood sugar management front, experts say these are the best natural ways to lower your blood sugar. 'Fiber-rich foods will help with glucose spikes after meals,' Dr. Anthony Pick, clinical assistant professor of endocrinology at Northwestern Medicine, tells Yahoo Life. That's because your body can't absorb or break down fiber, he explains. As a result, it moves slowly through the stomach, helping you to feel fuller longer, Beth Mitchell, a dietitian nutritionist and diabetes education manager at the Ohio State University Wexner Medical Center, tells Yahoo Life. (Fiber can also support good digestive and heart health, making it an excellent nutrient to have in your life, Cording points out.) While the Dietary Guidelines for Americans recommend that adults have 22 to 34 grams of fiber a day, only 5% of Americans hit that goal. To get more fiber on your plate, Cardillo suggests focusing on apples, berries, pears, green vegetables, legumes and whole grains. Protein, which plays a key role in growth and development, helps you feel full. That's why dietitians generally recommend trying to have protein throughout your day. Foods like meats, poultry, fish, beans, eggs, nut butter and tofu are all good sources of protein, according to the Dietary Guidelines for Americans. 'Pairing carbohydrates with protein slows the digestion of food, reducing the post-meal blood sugar spike,' Cardillo says. Having plenty of protein in your day — the recommended amount is 0.36 grams per pound of body weight — can also help stave off cravings that happen with blood sugar fluctuations, Cardillo says. You just don't want to go overboard with protein. 'Excess protein can be converted to glucose,' which can make your blood sugar management even harder, Mitchell says. But if you stick within the recommended amounts or even go slightly over, you should be fine, Cording says. Everyone's hydration needs are slightly different, but women should aim to have 11.5 cups (92 ounces) of fluids a day, while men should strive for 15.5 cups (124 ounces) of fluids a day, according to the U.S. National Academies of Sciences, Engineering, and Medicine. That's from food and drink, and about 20% of your daily fluid intake is usually from foods. But many Americans aren't drinking enough. A 2024 Yahoo News/YouGov survey of 1,746 U.S. adults found that 8% say they rarely or never drink water, while 25% drink just one to two glasses of water a day. Experts say that's not enough. 'Dehydration can lead to higher blood sugar levels, so it is very important to stay hydrated,' Cardillo says. She also recommends limiting caffeinated beverages, which can be dehydrating because they have a diuretic effect. Apple cider vinegar has been a wellness trend for years and does have some health benefits. There is some data to suggest that apple cider vinegar can help manage blood sugar levels, so don't hold back if you like the taste of it. (If it isn't your thing, however, there's no need to force it.) A 2021 analysis of existing studies found that people with type 2 diabetes who had apple cider vinegar lowered their fasting blood glucose by about 8 milligrams per deciliter. Another small study published in 2023 looked at the impact of having about 2 tablespoons of apple cider vinegar daily on A1C, a test that measures average blood sugar levels over three months. The researchers found that A1C levels dropped from 9.21% to 7.79% in those who had a daily dose of apple cider vinegar over eight weeks. Probiotics are live microorganisms that support good digestive health, along with many other perks, according to the National Center for Complementary and Integrative Health (NCCIH). They may also help with blood sugar, though indirectly: 'Probiotic-rich foods help improve gut health and are recommended for the general population,' Mitchell says. 'Some studies show that a healthy gut can help enhance insulin sensitivity.' Research suggests that some probiotics may help to lower A1C levels, Pick points out. While you can take probiotics in supplements (though there is some debate about their effectiveness), you can find them in certain healthy foods like yogurt, kimchi, kefir, miso, tempeh and sourdough bread. Regular exercise can help lower blood sugar levels and maintain them, Cardillo says. The American Diabetes Association (ADA) recommends getting 150 to 300 minutes of moderate-intensity aerobic exercise (such as walking) or 75 to 150 minutes of vigorous-intensity aerobic exercise a week (such as high-intensity interval training, or HIIT), along with strength training two or more times a week. There are two major perks from taking up an exercise habit: Cardiovascular exercise can cause your blood sugar to lower in the moment, Cardillo explains. But there are also lasting blood sugar management benefits to regular exercise. 'Increasing lean muscle mass can also provide long-term benefits in helping your body process insulin and glucose more efficiently,' Cardillo says. It seems a bit random, but emotional stress can influence your blood sugar. Specifically, stress hormones like cortisol can make your blood sugar rise or fall unpredictably, according to the CDC. Cardillo says emotional stress is a common reason why your blood sugar might go up, and that it can be tough to predict or manage. That's why she recommends the practice of yoga. 'Yoga is one form of exercise that can help lower blood sugar levels through muscle strengthening and breathing,' she says. (It also helps to hit those exercise goals, Mitchell says.) Meditation is also helpful for managing stress, Cardillo adds. The ADA says that mindfulness exercises may lower blood sugar as much as some diabetes medications in certain people. Some supplements may help to lower your blood sugar, with Pick recommending berberine, myo-inositol, alpha-lipoic acid, cinnamon powder and chromium as options to consider. But Cardillo notes the importance of talking to a health care professional before starting any supplement, including these. If you have diabetes, Cardillo says it's crucial to come up with a blood sugar management plan under the care of a doctor. 'While natural methods are always a beneficial and healthy way to manage blood sugar, they may not be enough as a stand-alone approach,' she says. 'You should consult with your health care provider regarding the need for medication in addition to lifestyle modification for safe and effective comprehensive treatment.' But if you're just looking to better manage your blood sugar and are otherwise healthy, Mitchell says natural methods are a great way to go. 'These are good recommendations for everyone,' she says.
Yahoo
24-03-2025
- Health
- Yahoo
8 natural ways to lower your blood sugar, from yoga to apple cider vinegar
Blood sugar was once considered something people only focused on when they had diabetes. But the explosion in popularity of medications that affect blood sugar, like Ozempic and Wegovy, along with over-the-counter blood glucose monitors, has raised general awareness of the role blood sugar plays in several areas of health. That's why Jessica Cording, a dietitian and author of The Little Book of Game-Changers, says that blood sugar control is important for everyone. 'It influences so many aspects of our health,' she tells Yahoo Life, from managing inflammation to lowering the risk of unhealthy food cravings. If you're one of the 38.4 million Americans with diabetes, it's understandable that blood sugar management be a big part of your life. But doctors say that it's important to pursue natural ways to manage your blood sugar, even if you're on medication. 'Lifestyle modification, which includes natural ways to lower blood sugar, is always recommended in combination with medication for treatment of diabetes,' Dr. Serena Cardillo, professor of clinical medicine in endocrinology, diabetes and metabolism at Penn Medicine, tells Yahoo Life. 'The effects of medication alone will be limited if the lifestyle piece isn't optimized.' Getting a lab test is the best way to know where things stand with your blood sugar (aka glucose), but Cording says you don't necessarily need to go that route if you don't have an underlying health condition like type 2 diabetes. Instead, she recommends being on the lookout for signs of unstable blood sugar throughout your day, like feeling irritable or anxious, struggling with food cravings, having regular mood swings and dealing with energy crashing. 'These are all signs to pay attention to your blood sugar levels,' Cording says. Whether you're trying to make smarter lifestyle choices for your health or just feel like you could be doing better on the blood sugar management front, experts say these are the best natural ways to lower your blood sugar. 'Fiber-rich foods will help with glucose spikes after meals,' Dr. Anthony Pick, clinical assistant professor of endocrinology at Northwestern Medicine, tells Yahoo Life. That's because your body can't absorb or break down fiber, he explains. As a result, it moves slowly through the stomach, helping you to feel fuller longer, Beth Mitchell, a dietitian nutritionist and diabetes education manager at the Ohio State University Wexner Medical Center, tells Yahoo Life. (Fiber can also support good digestive and heart health, making it an excellent nutrient to have in your life, Cording points out.) While the Dietary Guidelines for Americans recommend that adults have 22 to 34 grams of fiber a day, only 5% of Americans hit that goal. To get more fiber on your plate, Cardillo suggests focusing on apples, berries, pears, green vegetables, legumes and whole grains. Protein, which plays a key role in growth and development, helps you feel full. That's why dietitians generally recommend trying to have protein throughout your day. Foods like meats, poultry, fish, beans, eggs, nut butter and tofu are all good sources of protein, according to the Dietary Guidelines for Americans. 'Pairing carbohydrates with protein slows the digestion of food, reducing the post-meal blood sugar spike,' Cardillo says. Having plenty of protein in your day — the recommended amount is 0.36 grams per pound of body weight — can also help stave off cravings that happen with blood sugar fluctuations, Cardillo says. You just don't want to go overboard with protein. 'Excess protein can be converted to glucose,' which can make your blood sugar management even harder, Mitchell says. But if you stick within the recommended amounts or even go slightly over, you should be fine, Cording says. Everyone's hydration needs are slightly different, but women should aim to have 11.5 cups (92 ounces) of fluids a day, while men should strive for 15.5 cups (124 ounces) of fluids a day, according to the U.S. National Academies of Sciences, Engineering, and Medicine. That's from food and drink, and about 20% of your daily fluid intake is usually from foods. But many Americans aren't drinking enough. A 2024 Yahoo News/YouGov survey of 1,746 U.S. adults found that 8% say they rarely or never drink water, while 25% drink just one to two glasses of water a day. Experts say that's not enough. 'Dehydration can lead to higher blood sugar levels, so it is very important to stay hydrated,' Cardillo says. She also recommends limiting caffeinated beverages, which can be dehydrating because they have a diuretic effect. Apple cider vinegar has been a wellness trend for years and does have some health benefits. There is some data to suggest that apple cider vinegar can help manage blood sugar levels, so don't hold back if you like the taste of it. (If it isn't your thing, however, there's no need to force it.) A 2021 analysis of existing studies found that people with type 2 diabetes who had apple cider vinegar lowered their fasting blood glucose by about 8 milligrams per deciliter. Another small study published in 2023 looked at the impact of having about 2 tablespoons of apple cider vinegar daily on A1C, a test that measures average blood sugar levels over three months. The researchers found that A1C levels dropped from 9.21% to 7.79% in those who had a daily dose of apple cider vinegar over eight weeks. Probiotics are live microorganisms that support good digestive health, along with many other perks, according to the National Center for Complementary and Integrative Health (NCCIH). They may also help with blood sugar, though indirectly: 'Probiotic-rich foods help improve gut health and are recommended for the general population,' Mitchell says. 'Some studies show that a healthy gut can help enhance insulin sensitivity.' Research suggests that some probiotics may help to lower A1C levels, Pick points out. While you can take probiotics in supplements (though there is some debate about their effectiveness), you can find them in certain healthy foods like yogurt, kimchi, kefir, miso, tempeh and sourdough bread. Regular exercise can help lower blood sugar levels and maintain them, Cardillo says. The American Diabetes Association (ADA) recommends getting 150 to 300 minutes of moderate-intensity aerobic exercise (such as walking) or 75 to 150 minutes of vigorous-intensity aerobic exercise a week (such as high-intensity interval training, or HIIT), along with strength training two or more times a week. There are two major perks from taking up an exercise habit: Cardiovascular exercise can cause your blood sugar to lower in the moment, Cardillo explains. But there are also lasting blood sugar management benefits to regular exercise. 'Increasing lean muscle mass can also provide long-term benefits in helping your body process insulin and glucose more efficiently,' Cardillo says. It seems a bit random, but emotional stress can influence your blood sugar. Specifically, stress hormones like cortisol can make your blood sugar rise or fall unpredictably, according to the CDC. Cardillo says emotional stress is a common reason why your blood sugar might go up, and that it can be tough to predict or manage. That's why she recommends the practice of yoga. 'Yoga is one form of exercise that can help lower blood sugar levels through muscle strengthening and breathing,' she says. (It also helps to hit those exercise goals, Mitchell says.) Meditation is also helpful for managing stress, Cardillo adds. The ADA says that mindfulness exercises may lower blood sugar as much as some diabetes medications in certain people. Some supplements may help to lower your blood sugar, with Pick recommending berberine, myo-inositol, alpha-lipoic acid, cinnamon powder and chromium as options to consider. But Cardillo notes the importance of talking to a health care professional before starting any supplement, including these. If you have diabetes, Cardillo says it's crucial to come up with a blood sugar management plan under the care of a doctor. 'While natural methods are always a beneficial and healthy way to manage blood sugar, they may not be enough as a stand-alone approach,' she says. 'You should consult with your health care provider regarding the need for medication in addition to lifestyle modification for safe and effective comprehensive treatment.' But if you're just looking to better manage your blood sugar and are otherwise healthy, Mitchell says natural methods are a great way to go. 'These are good recommendations for everyone,' she says.
Yahoo
23-03-2025
- Health
- Yahoo
These Foods Have Been Linked to Brain Changes and Obesity
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." There are certain lifestyle habits that are clearly linked to weight gain, like not being active in your daily life and eating a diet filled with ultra-processed foods. But new research suggests that certain foods may actually trigger changes in your brain that could raise your risk of developing obesity. Of course, obesity is a complex chronic disease, and eating certain foods once in a while won't automatically cause you to develop the condition. But this new study has raised a lot of questions about how your diet and brain health can have total-body impacts. So, to help parse the science, Women's Health asked some experts to break down these findings and explain what they mean for you (and your kitchen cupboard!). Meet the experts: Mir Ali, MD, medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA; Jessica Cording, RD, CDN, author of The Little Book of Game-Changers; Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy The study, which was published in Nature Metabolism, recruited 29 average-weight men and split them into two groups. One group was asked to supplement their regular diet for five days with an additional 1,500 calories from highly-processed, high-calorie snacks, while the other group didn't consume those extra calories. The researchers had the participants undergo a series of tests (including magnetic resonance imaging, or MRI, imaging) at the start of the study, five days after starting the study, and seven days after going back to their usual diet. After five days, the researchers discovered that people in the extra calorie group experienced a significant jump in the amount of fat in their livers. But the researchers also discovered that the participants in this group had significantly lower insulin sensitivity a week after going back to their regular diet compared to the control group, suggesting that their bodies weren't processing foods in as healthily or efficiently as before. In case you're not familiar with it, insulin sensitivity is a measure of how effectively the body's cells respond to the hormone insulin, which allows glucose to be converted into energy in the body. Low insulin sensitivity, or insulin resistance, is linked to a higher risk of developing diabetes and obesity. As a result, the researchers concluded that the 'brain response to insulin can adapt to short-term changes in diet before weight gain and may facilitate the development of obesity and associated diseases." Insulin actually plays a big role in the brain, including influencing the hippocampus, an area linked to reward recognition. It also influences your food intake, says Mir Ali, MD, medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. "Insulin isn't just about blood sugar—it plays a crucial role in the brain by regulating appetite, metabolism, and even cognitive functions like memory and learning," explains Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. "When insulin is working properly, it signals the brain to reduce hunger and helps neurons use glucose efficiently for energy." But insulin's impact on the brain can be influenced by other factors, including what you eat, as the study results showed. 'Having large amounts of high carbohydrate, high fat foods can cause insulin secretion to be altered in all organs, including the brain,' Dr. Ali says. Those foods can increase cravings, and lead to poor appetite control and a greater risk of developing obesity and metabolic disorders, according to Dr. Keatley. In this case, eating high-carb, high-calorie foods may make it harder for your body to process the fuel you eat and may also work against your efforts to eat healthy—even days after you had a lot of junk food. This study specifically looked at foods that were considered "highly processed" and high in calories, with a nutritional breakdown of 47 to 50 percent fat and 40 to 45 percent carbohydrates. The researchers called these specific foods out in the study, mentioning they were some of the snacks that were eaten by participants: Snickers Brownies Chips Kit Kats M&Ms This particular study didn't look into whether you can reverse the brain changes that result from eating highly processed, calorie-dense foods, but Dr. Ali says it's possible. If you feel like your dietary habits have taken a nosedive lately, he recommends doing your best to get back on track by focusing on lean proteins and vegetables. Focus on eating a mix of protein, fat, and fiber at every meal to help you get in plenty of nutrients while still feeling satisfied, says Jessica Cording, RD, CDN, author of The Little Book of Game-Changers. Regular exercise and good sleep can help manage insulin levels too. "Both cardio and strength training boost insulin sensitivity in the brain," Dr. Keatley says. "Poor sleep disrupts insulin signaling, while good sleep helps reset brain metabolism." Don't count yourself out if you've just dug into a bag of chips or candy. 'Just like unhealthy eating only took a short time to cause some abnormality, healthy eating can help reverse the effects,' Dr. Ali says. 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
