Superfoods Part 6: Foods That Promote Gut Health

by Brynna Connor MD | Oct 25, 2021 | diet, digestion, gut health, immune system, nutrition, vitamins

This is the final installment of my first six-part series on superfoods, this time focussing on foods that promote gut health. I welcome you to read the other articles in the series, “What Is a Superfood and What Is So Super About Them?”, “Supercharge Your Diet with Superfoods for Weight Loss”, “Critical Superfoods for a Healthy Heart”, “Essential Superfoods for Diabetics and Pre-Diabetics”, and “Ten Essential Superfoods for Radiant Skin”.

The foods you feed your body play a big role in how well your body works and how healthy and well you feel. Some foods offer very little nutritional value, as you might have heard of “empty calories” while others contain high levels of vitamins, minerals, and other nutrients that boost health and help you tremendously . Eating these superfoods can play an important role in keeping your gut functioning at its best.

Your Digestive System

Your digestive system, also called your gastrointestinal system, or your gut, is important for turning food into fuel and helps keep you healthy. When you eat, food travels from your mouth, through your esophagus, to your stomach. From the stomach, food passes through your small intestine, large intestine or colon, and rectum, and passes out of your body through the anus when you go to the bathroom. Together, these organs form a tube stretching through your body that is about 30 feet long! Other organs, such as the gallbladder, liver, and pancreas also help with digestion by producing enzymes that break down food.

The primary role of the digestive system is breaking down proteins, carbohydrates, and fats into smaller pieces that the body’s cells can more easily absorb. However, the gut also performs several other jobs as well:

Absorbing vitamins and minerals
Soaking up water
Eliminating waste
Helping the immune system get rid of harmful germs
Communicating with the brain to control digestion, appetite, and emotions

Gut Bacteria

Another very important part of the digestive system is bacteria. Some bacteria, such as E. coli or Salmonella, can make you sick if you eat foods that are contaminated with them. However, other “good bacteria” live in our intestines and are very important for keeping us healthy. Their roles include:

Helping the body digest food
Crowding out more harmful bacteria
Keeping harmful substances from getting into the bloodstream
Helping form a barrier on the cells of the intestine
Boosting the immune system
Creating new vitamins that our bodies can use
Helping control appetite and how our body uses fat
Communicating with the brain in order to control moods and emotions
Helping the body fix damaged cells

The gut bacteria may also play a role in all sorts of different diseases, including cancer and asthma. Adopting habits that help gut bacteria thrive can help our bodies work properly and make us feel healthy.

Keeping Your Gut Healthy

Many different lifestyle habits, including the foods we regularly eat, have a big impact on how our digestive systems and gut bacteria function. The choices we make can help make our health better or worse. Certain eating habits can optimize our guts. Eating smaller meals can make it easier for our bodies to digest foods. Eating more slowly and chewing food for longer amounts of time before swallowing can also break down food more efficiently and helps us swallow less air. Additionally, creating an eating schedule and having meals at the same times each day may help our guts work better. Other measures to keep your gut working at its best include:

Exercising: Getting a lot of physical activity helps the muscles in the digestive system move properly, encourages the growth of more healthy bacteria, and causes lower levels of inflammation in the gut.
Sleep: When you get regular sleep on a consistent schedule, your gut gets time to rest and reset. Lack of sleep can cause digestive system inflammation. People who don’t get good quality sleep are also more likely to have gastrointestinal diseases.
Lowering stress: High stress levels can make the cells in the intestines more “leaky,” leading more harmful substances to be absorbed into the bloodstream. Some people may often get constipation, diarrhea, or other symptoms of gut diseases during times of stress, because the digestive system isn’t working at its best. See my article, “How Stress Affects the Gut and What You Can Do About It” for more.

One of the biggest factors in how your digestive system and your gut bacteria function is the foods that you eat. Proper nutrition keeps you at your healthiest. This is where superfoods come in. Eating foods that are easily broken down by your gut, that keep the cells of your digestive system working properly, and that keep your gut bacteria healthy can help you get the most nutrition out of your food and prevent disease.

Digestive Disorders

When the organs of the digestive system stop working properly, several different diseases and conditions can occur. A couple of the most common are:

GERD or Acid Reflux: Sometimes, food from the stomach can start coming back up into the esophagus. This often leads to the feeling of heartburn.
Peptic Ulcers: Sores that develop in the stomach or intestines are called peptic or stomach ulcers. They typically lead to stomach pain.
Irritable Bowel Syndrome (IBS): People with IBS have frequent digestive symptoms, including diarrhea or constipation.
Celiac Disease: When people with this condition eat gluten, found in wheat, barley, and rye, their digestive system becomes damaged. This causes many digestive symptoms when people eat foods containing gluten. Other people don’t have the gene mutations that cause celiac disease, but still feel sick when eating gluten. This condition is referred to as gluten intolerance.

All of these conditions may have more specific treatments that help with specific symptoms. However, the food you eat also plays a big role in when and how often these symptoms come up. Eating some hard-to-digest or less nutritious foods can lead to frequent digestive issues. On the other hand, regularly eating nutrient-packed superfoods helps your gut work the way it’s supposed to.

Probiotics

You now know that healthy bacteria is one of the keys to a healthy gut. But where do these “good germs” come from? While babies pick up their first gut bacteria during or immediately after birth, adults can introduce more healthy bacteria into their systems using probiotics. Probiotics are live bacteria and yeasts that boost health. Eating foods that contain probiotics helps maintain a good balance of healthy bacteria in your system. These foods have been linked to a lower risk of diabetes, high blood pressure, and obesity. Probiotics may also help treat IBS symptoms, such as diarrhea.

What Foods Have Probiotics?

You can buy probiotics in supplement form, or you can get them from fermented superfoods. These include:

Cultured dairy products such as yogurt and kefir
Sourdough bread
Fermented cabbage like kimchi and sauerkraut (choose unpasteurized products in order to get probiotics)
Fermented soybean products like tempeh, miso, and natto
Kombucha (fermented tea)

Yogurt is one of the most widely available fermented superfoods. It is jam-packed with healthy bacteria. Choose yogurt brands that are labeled as having “live active cultures”. These cultures may include Lactobacillus, L. acidophilus, L. bulgaricus, or S. thermophilus. Yogurt makes for a great breakfast or afternoon snack. It can also be used in a sauce or a dip as a substitute for mayonnaise or sour cream. In addition to eating probiotic foods, you can also eat prebiotic foods to support gut health. While probiotics contain actual live bacteria, prebiotic foods help feed those bacteria. They can also help the body absorb nutrients such as calcium, decrease the risk of allergies, and improve the immune system. Some items that help good bacteria grow are oats, barley, cereals, dairy products, asparagus, artichokes, onions, garlic, bananas, beans, and honey.

Fiber

Fiber is material that can’t be digested by the body. While it might seem odd to eat something that your body can’t absorb, fiber serves other important purposes. Fiber allows the digestive system to soak up more nutrients, feeds gut bacteria, and helps prevent constipation. Fiber has other benefits, too – it can help the body control cholesterol and blood sugar levels and reduce a person’s risk of conditions like diabetes and heart disease. There are two types of fiber, soluble and insoluble, and both are important for good health. Foods that come from plants that have a lot of fiber can also help build up a layer of mucus in the intestines. This is a good thing – it’s where the healthy bacteria live and work to digest food. Fibrous foods help build up this layer, while foods that are processed or have a lot of sugar wear down this layer. There is one caveat to eating a lot of fiber. Many high-fiber superfoods fall into a category called FODMAPs. FODMAPs are molecules found in certain fruits (apples, blackberries, cherries, dates, pears), certain vegetables (artichokes, asparagus, broccoli, cabbage, garlic, mushrooms, onion, peas), dairy products, beans, wheat, and some types of sweeteners (honey, high fructose corn syrup, sorbitol). FODMAPs are perfectly fine for most people to eat. However, some people, such as those with IBS, may be more sensitive to these foods and should eat them in lower amounts. If you want to avoid these foods, try to find other ways to get a lot of fiber into your diet.

Fiber-Filled Foods

Whole grains have large quantities of both soluble and insoluble fiber, in addition to B vitamins, phytonutrients, and iron. Whole grains use the entire kernel of the grain. Refined grains are more processed, which removes a lot of the fiber as well as vitamins and minerals. To get more whole grains into your diet, substitute them for refined grains – for example, use brown rice instead of white rice, or wheat bread or pasta instead of the regular variety. Or try reaching for oatmeal for breakfast, or popcorn for a snack. You can also try cooking up some new grains as a side dish, such as quinoa, bulgur, or wheat berries. Nuts, seeds, and legumes also have high levels of fiber. Legumes include foods like beans, lentils, peas, peanuts, and soybeans, and are often thought of as superfoods because of all the health benefits they provide. Many legumes can be easily incorporated into side dishes. Nuts and seeds also make for great salad toppers, or a filling snack in between meals. Fresh produce also contains a lot of fiber. Some high-fiber fruit and vegetable superfoods include:

Berries: In addition to fiber, berries often have other health-boosting nutrients like vitamin C and antioxidants. They can be easily added to any meal. Try topping yogurt, cereal, or oatmeal with blueberries or strawberries. Or blend frozen berries with other superfoods like yogurt, almond milk, or coconut water to make an extra nutritious smoothie. Add them to other meals by throwing them on top of salads or into desserts.
Leafy greens: Superfoods like spinach, kale, and collard greens have a lot of vitamins A, C, E, and K, B vitamins, calcium, iron, and magnesium. Make up a salad with some greens, sauté them in olive oil, or toss some in a soup for an easy superfood boost.
Cruciferous vegetables: Broccoli, Brussels sprouts, cabbage, and bok choy are a part of the cruciferous vegetable family. Some leafy greens like kale also fall into this category. Cruciferous vegetables contain immune-boosting phytochemicals as well as vitamins like folate and vitamin K. Try steaming, roasting, or stir-frying cruciferous vegetables as a side dish.

Polyphenols

Many plant-based superfoods contain polyphenols, antioxidants that repair damage and heal cells. When we eat these molecules, the cells of our intestines can’t absorb them very well, so they start piling up in the large intestine, where our gut bacteria use them as food and break them down so that our bodies can benefit from them. Polyphenols can help the digestive system in several ways. They can:

Help keep bad bacteria from growing
Encourage good bacteria to grow
Help bacteria form a stronger barrier in order to protect the intestines from damage
Boost metabolism and help fight diabetes, obesity, and high blood pressure
Reduce inflammation
Improve the immune system
Protect against colon cancer

Coffee and tea both contain different types of polyphenols. Many fruits also contain these molecules, especially blueberries, kiwis, apples, and reddish-colored fruits like strawberries, raspberries, cherries, and blackberries. Other foods with polyphenols are onions, soy, red wine, and dark chocolate.

Conclusion

The health of your gut plays a role in the health of other systems of the body. A digestive system that works well can help fight off germs and prevent diseases. One great way to stay healthy is to eat a variety of different superfoods, including probiotics and foods that contain fiber and polyphenols. Making these foods part of your regular meals can help treat digestive disorders such as IBS and prevent other chronic diseases like heart disease, diabetes, and even cancer.

If you would like to discuss any digestive issues you may be experiencing with Dr. Connor, please make an appointment.

Superfoods Part 5: Ten Essential Superfoods for Radiant Skin

by Brynna Connor MD | Sep 1, 2021 | diet, nutrition, skin health, vitamins

This is the fifth article in my series on superfoods, with this one focussing on superfoods for healthy skin. I encourage you to visit the “Nutrition” section of Ask the Doctor for my other articles on superfoods.

You are what you eat. The foods that make up your diet can either supply your body with nutrients that help it work its best, or cause problems like damage and inflammation. You can help your skin become healthy, hydrated, and glowing by eating a lot of vitamin and antioxidant-packed superfoods.

Giving Your Skin Proper Building Blocks for Health

Why are certain foods better for your skin than others? While we may think of our skin as a single layer, it actually has seven layers and many different parts. In addition the skin is the largest organ in the body and is part of the integumentary system that also includes hair and nails.

Skin cells make up the outermost skin layer, called the epidermis. This layer protects the body, but is also most likely to be damaged by things like UV light from the sun.

Below the epidermis lies the dermis. This layer contains several things important for skin health, such as:

Sweat pores, which get rid of waste
Collagen and other proteins that give the skin structure and keep it firm but elastic
Immune cells, which fight off germs
Blood vessels that deliver nutrients and oxygen to the rest of the skin

Eating a balanced diet can help keep each of these components working properly.

1. Flax Seeds

Flax seeds are small brown or yellow seeds that are packed with nutrients. They are high in omega-3 fatty acids, which have many health benefits throughout the body. Research has found that omega-3 molecules can help the skin by:

Maintaining the skin’s protective barrier
Protecting against UV damage
Helping skin cells grow and develop
Preventing and treating skin inflammation linked to diseases like acne and psoriasis
Possibly helping prevent non-melanoma skin cancer (although this has not been well-studied in clinical trials)

In one study, people who ate more omega-3’s tended to have less skin aging associated with light damage. Other experiments have also found that omega-3’s can decrease skin irritation and redness and improve skin hydration and smoothness. Omega-3’s have other health benefits as well, such as boosted heart, brain, and eye health.

If you want to add flax seeds to your diet, try adding them to your breakfast by spooning a tablespoon on top of oatmeal or cereal. You can also add this superfood to yogurt or a smoothie, or bake them into breads, muffins, or even cookies! I often tell my patients to try them on salads as a crunchy topping as well. It is better to eat ground rather than whole flaxseeds, because your body can more easily digest and absorb nutrients from the ground form. Buy them pre-ground, or chop up whole seeds in a coffee grinder. You can also find omega-3s in seafood, plant oils such as canola oil, and in other nuts and seeds.

2. Salmon

Salmon is another excellent source of healthy omega-3 fatty acids. It is also a good source of protein, as well as several other molecules that promote healthy skin.

Salmon contains a lot of coenzyme Q10 (CoQ10). This molecule is a damage-fighting antioxidant. The human body can produce its own CoQ10, but levels tend to decrease with age, stress, and certain diseases. Therefore, eating food-based sources of CoQ10 may help keep us healthy as we get older. This enzyme can lead to healthier skin by protecting against damage and helping skin cells make more energy. In one study, people who took a CoQ10 supplement for 12 weeks had more elastic, smooth skin and fewer wrinkles.

Salmon is also full of selenium, a mineral that neutralizes damage-causing free radicals. It can help skin cells heal DNA damage and leads to less damage following exposure to UV light. The combination of CoQ10 with selenium may protect against many signs of aging, leading to more vitality and health, a better quality of life, and improved physical activity.

As if all of this weren’t enough, salmon has still more skin-boosting compounds. This superfood has a lot of vitamin D, which may help protect against some skin diseases. It’s a , which promote skin health and wound healing. Another antioxidant, astaxanthin, can increase the amount of collagen in the skin, leading to fewer wrinkles and rough spots and better elasticity.

3. Yogurt

As we’ve discussed before, yogurt is a great source of probiotics, or the “good” bacteria that inhabit the gut and help your body work better. When it comes to your skin, eating these healthy microbes can balance your skin’s pH and improve its ability to act as a protective barrier. By calming inflammation and reducing stress, probiotics can also help fight acne. It may also help with skin conditions such as rosacea and dermatitis.

Yogurt also contains other nutrients that support skin health, like vitamin A, vitamin D, and B vitamins. For better results, avoid flavored yogurts, which tend to contain high levels of inflammation-promoting sugar. On the other hand, if you’re not a yogurt fan or have dietary restrictions to eating yogurt but still want a probiotic boost, look to other cultured or fermented foods such as miso, komboucha, sauerkraut, or kimchi. You can also consider probiotic supplements.

4. Oranges

The skin normally contains a lot of vitamin C. This nutrient acts as an antioxidant and helps the skin build up more collagen. It may also play an important role in healing wounds once the skin is damaged. As a result, vitamin C is often added to skin products like creams and serums. However, some evidence also shows that eating foods with vitamin C can lead to skin health. For example, researchers in one study collected diet information from 4000 women. They found that women who ate more vitamin C-containing foods often had fewer wrinkles and less skin dryness.

Vitamin C is found at high levels in oranges and orange juice. Be careful when going the juice route, however – many fruit juices contain high levels of sugar, which isn’t good for the skin. Other citrus fruits like grapefruits also have a lot of vitamin C, as do kiwis, bell peppers, strawberries, and broccoli.

5. Tomatoes

Did you know that a food’s color can sometimes tell you what nutrients it contains? Many red, orange, and yellow fruits and vegetables get their color from carotenoids. These molecules are very important for heart and eye health, and also help the skin.

Tomatoes contain high levels of one important carotenoid called lycopene. Scientists have found that when people eat more lycopene, their skin is smoother and appears more youthful. Eating lycopene or tomato-based products can even help people get less sunburned. It’s also possible that lycopene may also help prevent skin cancer.

The body can more easily absorb lycopene when tomatoes are cooked, especially when they’re cooked in olive oil. Try eating roasted tomatoes as a side, or make a sauce to serve over whole-wheat pasta. Tomatoes can also give you a good helping of vitamins A and C.

6. Sweet Potatoes

There are other carotenoids besides just lycopene. Sweet potatoes are a great source of beta-carotene, a carotenoid that the body transforms into vitamin A. Like lycopene, beta-carotene can also protect against sun damage and sunburn. It can also help the body make more collagen, leading to fewer wrinkles.

Getting high doses of beta-carotene may actually lead to increased damage, so it may be better to get this nutrient from foods rather than from supplements. In addition to sweet potatoes, you can get beta-carotene from superfoods like carrots, squash, and leafy greens like kale.

7. Avocadoes

Avocadoes are a superfood powerhouse full of nutrients that are good for the skin. They are sources of healthy fats, including omega-3’s and vitamins C and E.

Some fats are healthier than others. Avocadoes contain a lot of monounsaturated fats, which are the building blocks of many different types of cells, including your skin cells. These monounsaturated fats improve the elastic quality of skin and can lead to fewer wrinkles when eaten more frequently.

The carotenoid zeaxanthin can also be found in avocadoes. It protects the skin from damage-causing light. Clinical trials have also shown that eating zeaxanthin as a supplement can lead to fewer facial lines and wrinkles.

Avocadoes are also high in lutein, yet another type of carotenoid. Lutein can help prevent eye disease and improve memory and thinking ability. It can filter out damage-causing ultraviolet light, protecting the skin. When carotenoids are eaten at the same meal as healthy fats, they work even better because the body can absorb them more easily. Avocadoes provide the perfect combination of these fats and carotenoids.

8. Broccoli

Broccoli is loaded with nutrients. Eating this superfood will provide your skin with vitamins A and C, as well as multiple carotenoids like lutein and beta-carotene.

Eating your broccoli is also a good way to get vitamin K. This nutrient plays a big role in blood clotting, and can help the skin repair wounds and bruises.

Broccoli contains the mineral zinc. Because the body can’t store zinc, we need to make sure we’re getting it regularly through our diets. Zinc helps the skin by:

Allowing skin cells to divide to produce new cells
Strengthening the immune system
Healing cells from damage
Smoothing the skin
Helping heal wounds

Finally, broccoli has sulforaphane, a molecule also found in other cruciferous vegetables like cabbage and bok choy. Research into sulforaphane is in the early stages, but some experts believe that it can protect the skin from sun damage and keep the skin looking more youthful. Some studies also show that sulforaphane can help protect against several different kinds of cancer, including skin cancer.

9. Green Tea

Green tea is a superfood with many health benefits. This brew contains a mixture of polyphenols, compounds that act as antioxidants to neutralize free radicals within cells. Like some of the other superfoods on this list, green tea uses these antioxidants to protect the skin from UV damage. Typically, when the skin is exposed to UV light from sources like direct sunlight or tanning beds, skin cells will turn on biological pathways that create inflammation and encourage the development of tumors. Polyphenols in green tea can help turn down these processes.

In one study of 60 women, those who drank green tea had less redness after being exposed to UV light. These women also had better blood flow in the skin, meaning that their skin cells could get more oxygen, and had smoother, better hydrated skin. In mouse studies, green tea polyphenols can also help prevent skin cancer, although this effect hasn’t yet been well studied in humans.

You can also find some of these polyphenols in dark chocolate and red wine. However, eating too much sugar or drinking too much alcohol can also have negative effects on the skin, so these may not be the best sources for getting skin-boosting polyphenols on a regular basis. Replacing a cup of coffee or bottle of soda with green tea can help give your skin a healthy boost.

10. Turmeric

Turmeric is a spice that is a part of the ginger family. It is traditionally used in Indian, Southeast Asian, and Middle Eastern cuisines in curries and rice dishes. Turmeric contains the molecule curcumin, which has been studied in recent years for a large variety of health benefits.

Curcumin can turn on antioxidants within skin cells, helping them better respond to stress and damage. This helps cells resist stress and stay healthy. This molecule also helps cells build up new collagen, which is important for both wound healing and for keeping the skin firm and wrinkle-free. Finally, early research has found that curcumin can help reduce the symptoms of certain skin disorders, such as psoriasis and dermatitis.

Turmeric also contains another useful compound called silymarin. The milk thistle plant is the primary source of silymarin, but the molecule is also found in some other vegetables and spices. Silymarin plays a protective role in the skin and also helps prevent collagen from breaking down. The combination of silymarin and curcumin also helped block cancerous cells in laboratory experiments, but this has not yet been tested in humans.

Try adding turmeric to rice, quinoa, soups, stews, or curries. You can also blend turmeric into a smoothie or whisk into eggs for a superfoods breakfast.

Conclusion

Start early! If you’re younger, eating a healthy diet can help your skin continue to look radiant and healthy for the long term. If some signs of aging have already begun to appear on your face, there are still things you can do to slow or even reverse damage. Eating a variety of nutrient-packed superfoods on a regular basis can help build up the health of skin cells and the underlying dermal layer, and keep your skin looking and functioning at its best.

If you would like to discuss your skin, or treatments that we offer, such as microneedling with Skin Pen, please contact our office to make an appointment.

Superfoods Part 4: Essential Superfoods for Diabetics and Pre-Diabetics

by Brynna Connor MD | Jul 19, 2021 | diabetes, diet, nutrition

This article is part of my series on superfoods. Learn more about superfoods, superfoods for weight loss, and critical superfoods for a healthy heart. Stay tuned for more to come in this series.

Diabetes occurs when the body can’t process carbohydrates and sugars as well as it should. The foods that we eat can play a big role in preventing and managing this condition. Turning to superfoods is a great, nutritious way to get your metabolism working more efficiently.

Is Diabetes Something You Need to Be Concerned About?

The older you get, the higher your risk for developing chronic conditions such as diabetes, so it’s important to learn more about how to protect your health and wellness as you age.

There are a few different types of diabetes. Type 1 diabetes is a condition that you are usually diagnosed with when you are younger, although this is changing as there are many adults who have a new diagnosis of this type of diabetes. People with this disease cannot make any insulin, a hormone that helps the body use sugar as fuel. People with type 2 diabetes may produce some insulin, but their body does not use the insulin hormone very well. Additionally, gestational diabetes is a third form of this disease that may be diagnosed when a person is pregnant. All of these forms of diabetes cause a person to have high levels of blood sugar, which can damage the body and lead to further health problems down the road.

It’s also important to be aware of a condition of elevated blood sugar that does not meet the criteria for a diagnosis of “diabetes.” This condition is sometimes called “prediabetes”. People with this condition have slightly elevated blood sugar levels, and have a higher chance of developing type 2 diabetes, heart disease, or stroke. While one out of every three Americans has “prediabetes”, the vast majority of them don’t know it! For this reason and many other reasons, it is very important to get your blood sugar checked at regular physical exams so that you have a better idea of whether you may be at risk and to get the information you need to stay healthy.

Risk Factors for Diabetes

If you have any of the following factors, your risk of getting type 2 diabetes may be higher:

You have prediabetes
You are overweight or obese
You are at least 45 years old
You have a close family member, such as a parent or sibling, who was diagnosed with type 2 diabetes
You don’t get very much exercise
You are Black, Hispanic or Latino, Native American, or Alaska Native

Controlling Your Diabetes Risk

If you want to reduce your chances of being diagnosed with diabetes, you can make some lifestyle changes. Getting more physical activity and losing extra weight is a great place to start. Additionally, if you eat a more nutritious diet, you can better control your blood sugar levels. This can help you prevent or manage diabetes.

Superfoods are a great way to eat better. There isn’t one official definition that says which foods count as “superfoods,” but in general this label is given to foods that are jam-packed with nutrients that your body needs in order to stay healthy. Many superfoods can help keep your body’s blood sugar levels in a more normal range.

Superfoods for Better Blood Sugar Levels

The foods you eat have a big effect on how stable your blood sugar levels are. Certain food choices are better than others when it comes to avoiding high blood sugar spikes or low blood sugar crashes.

Why Is Controlling Blood Sugar Levels Important?

When we eat food, the body breaks down carbohydrates into smaller sugar molecules, which enter the bloodstream. For most people, the pancreas makes insulin and sends it around the body. Insulin then helps the cells in different organs absorb sugar from the blood and convert it into energy. After a meal, blood sugar levels rise temporarily and then eventually go back to normal as sugar is removed from the blood.

In people with diabetes, who don’t make or cannot use insulin, cells can’t absorb sugar. These sugar molecules stay in the blood for longer periods of time, and often reach high levels. Additionally, diabetes makes a person more likely to have blood sugar levels that get too low if they miss a meal, take too much medication, or exercise a lot.

The Glycemic Index

Overall, the goal is to keep blood levels stable. You can do this by paying attention to the glycemic index of the carbohydrates that you eat.

Foods that contain carbohydrates include grains (bread, cereal, pasta, rice), fruits and fruit juices, starchy vegetables (potatoes, corn, peas), dairy products, foods with fiber (beans and lentils), sugary desserts and snacks, and sugary drinks.

The glycemic index (GI) is a number that rates all carbs on a scale from 0 to 100. Low GI foods:

Take longer for the body to break down, and require your body to actually work harder to break down these types of foods
Cause your blood sugar to rise slowly and steadily
Give you longer-lasting energy
Make you feel full for a longer period of time

On the other hand, high GI foods:

Increase your blood sugar levels very quickly, and then rapidly drop those blood sugar levels back down to low levels
Make you crave more carbohydrate-rich foods once your blood sugar levels plunge
Make you more likely to overeat or to eat when you are not truly hungry

When people with diabetes eat mostly low GI foods, they have better control over their blood sugar levels. One of the reasons many superfoods are so good for you is because they have a low GI.

Whole Grains

Whole grains, as opposed to refined or processed grains, contain high levels of fiber. Fiber is a type of complex carbohydrate that has a low GI. Your body can’t completely break down fiber, so it doesn’t make your blood sugar levels increase as much. People who eat high levels of fiber have a lower chance of becoming diabetic. In particular, people who eat at least three servings of whole grains per day have a 20-30% lower chance of getting diabetes.

When people with diabetes eat low GI, whole grain foods on a regular basis, they also have lower levels of inflammation. This can help fight obesity, high blood pressure, and heart disease, and help the body become more responsive to insulin.

Most whole-grain foods can be considered a superfood, not only because of their fiber content, but also because of their high levels of B vitamins, iron, zinc, magnesium, and antioxidants. Examples of whole grains are:

Whole-wheat pasta, or baked goods like bread or crackers made with whole-wheat flour
Brown rice
Grains often served for breakfast, such as steel-cut oats, stone-ground grits, or amaranth
Grains that are often prepared as sides, such as quinoa, barley, millet, or bulgur
Popcorn

Low GI Superfood Fruits

Some superfood fruits have a low GI, while other potentially less healthy fruits have a higher GI. A fruit’s GI is primarily based on how much fiber the fruit contains. Some fruits have more fiber, and therefore, a lower GI.

Eating low GI fruit helps people with diabetes lower their blood sugar and blood pressure levels. Examples of low GI fruits are:

Apples
Pears
Oranges, grapefruit, tangerines, and other citrus fruits
Berries such as strawberries, blueberries, raspberries, and cranberries
Peaches
Plums
Nectarines

Berries may also provide diabetics with additional benefits. They contain antioxidants that have shown the ability to improve insulin and cholesterol levels, and are linked to a lower likelihood of developing diabetes.

To get the maximum amount of fiber from your fruits, try strategies like:

Eating whole fruits rather than drinking fruit juice. Juice has had most of the fiber removed, and often has added sugars, meaning that it has less nutrients and a higher GI.
Avoiding fruit products like canned fruits that contain added sugar.
Eating fruit with the skin on, if it’s edible.

The Power of Legumes

Legumes – beans, lentils, and peas – are superfoods that offer a ton of nutritional benefits. They also contain high levels of fiber, making them a good low GI food option. Other nutrients found in legumes include:

Protein
B vitamins
Copper
Iron
Magnesium
Manganese
Zinc
Phosphorus

In one study of over 100 people with diabetes, those who ate at least one cup of legumes per day had lower blood sugar levels and a reduced chance of developing heart disease.

However, despite these health benefits, on any given day only about 8% of Americans say they eat legumes. Get more of these superfoods by adding black beans, kidney beans, chickpeas, cannellini beans, pinto beans, soybeans, and lentils to your meals.

Other Superfoods for Diabetics

In addition to eating more low GI foods, people with prediabetes or diabetes can make other dietary changes. There are many more nutritious superfoods that can be beneficial to people watching their blood sugar levels.

Fatty Fish

While many different types of seafood can be a part of a healthy diet, fish with a high fat content are typically the only ones to receive the “superfood” label. This is because these fish contain the highest levels of omega-3, a healthy form of fat.

Omega-3’s are great for the heart. This is especially good news for diabetics, who have a higher chance of heart disease and stroke. There is some evidence that omega-3’s may also help prevent other health conditions, including certain types of cancer and Alzheimer’s disease, although research has found conflicting results.

When diabetics eat fatty fish on a regular basis, their bodies can better control blood sugar levels. However, this result is not seen when people with diabetes or elevated blood sugar levels eat large amounts of lean, non-fatty fish.

Fatty superfood fish include:

Salmon
Mackerel
Tuna
Herring
Sardines

Eggs

This superfood is a great way to start your day. Eggs may help with weight loss, which is important for preventing and managing diabetes. Scientific studies have found that eggs can:

Help people feel more full after a meal
Lead people to eat fewer calories for the next 24 hours
Help people lose more weight

Eggs can also specifically help with diabetes. When diabetic folks eat two eggs per day, they tend to have lower cholesterol, blood sugar, insulin, and blood pressure levels. Replacing a carb-heavy breakfast with eggs may be a good way to improve the way your body processes food.

Leafy Greens

While these veggies do contain a small amount of carbohydrates, they are considered a low GI food and won’t significantly change blood sugar levels. Additionally, leafy green vegetables provide a lot of vitamin C, which is particularly important for people with diabetes.

Spinach, kale, chard, and other leafy greens also contain antioxidants like lutein and zeaxanthin, which can improve eye health. It’s important for people with diabetes to take care of their eyes, because they are more likely to have eye problems.

Yet another nutrient provided by leafy green superfoods is vitamin K. This key vitamin can help the body make better use of insulin, reduce inflammation, and decrease diabetes risk.

Tree Nuts

Tree nuts, including almonds, walnuts, pistachios, cashews, hazelnuts, and pecans, have low levels of carbohydrates. They also contain some of the same nutrients as many of the other foods on this list, including protein, fiber, and omega-3’s.

Scientific research has found that tree nuts can help people with diabetes in several ways:

When nuts are eaten along with carbohydrates, the blood sugar doesn’t spike as much as when carbohydrates are eaten alone.
Some research has shown that nuts can decrease appetite and calm inflammation.
A clinical trial found that eating a lot of almonds every day led to lower cholesterol, insulin, and blood sugar levels.
When people with diabetes ate walnut oil every day in one study, they had better blood sugar levels.
A study of over 16,000 diabetics found that people who ate more tree nuts were less likely to have heart disease.

Yogurt

Eating this superfood may be a good way to stave off diabetes. Research has found that people who eat 80-125 grams of yogurt per day are 14% less likely to develop this health condition. In particular, dairy products with high levels of protein may be extra effective at preventing diabetes. Eating Greek yogurt gives you more protein per serving, and often contains less sugar, too.

Other fermented superfoods, including kefir, sauerkraut, and kimchi, may also help prevent diabetes. These foods supply the body with healthy bacteria that can help improve the body’s metabolism.

Conclusion

People with diabetes need to be especially careful to make sure that the foods they eat aren’t causing problems with blood sugar levels. Many superfoods can help by keeping these levels more stable and helping the body better respond to insulin. Whether you’re worried about developing diabetes in the future, or are trying to manage this condition right now, eating more superfoods every day can give you better health benefits.
Make an appointment with Dr. Connor to further discuss how superfoods can benefit your health.

Superfoods Part 3: Critical Superfoods for a Healthy Heart

by Brynna Connor MD | Jun 24, 2021 | cardiovascular health, diet, heart disease, meals, nutrition

Superfoods Part 3: Critical Superfoods for a Healthy Heart

Heart health becomes increasingly important as we get older. Our daily habits, including the foods we eat, can have a big effect on whether or not we develop heart disease, heart attacks, or strokes. If you often eat food that you know is less healthy, it’s not too late to make changes now that can have an impact on your health later. Adding more superfoods to your meals can help your heart and blood vessels function at their best.

Why Is Heart Health Important?

Heart disease can be very serious. It causes one out of every four deaths in the United States, making it the number one cause of death. Additionally, every 40 seconds an American has a heart attack. Keeping your heart healthy can help you avoid sickness, disability, or an early death.

Heart Disease

The term “heart disease” doesn’t just refer to one illness. Rather, it’s a general term for several related conditions:

Coronary heart disease, in which plaque builds up in the blood vessels, blocking blood flow to the heart
Heart attack, also known as myocardial infarction, happens when blood flow to the heart is blocked and the heart muscle dies or becomes damaged
Heart failure occurs when the heart becomes too weak to keep pumping blood
Other conditions can also lead to changes in the heart’s valves, muscle, or rhythm

Who Gets Heart Disease?

Heart disease affects men and women at equal rates, although women tend to get heart disease at a slightly older age than do men. Additionally, a person’s risk of heart disease changes based on their race and ethnicity. People who are Black tend to have a higher chance of developing heart disease, while people who are Hispanic, Asian, or Pacific Islander tend to be at lower risk.

A person’s genetics also play a role. Genes are passed down through families, so if you have a relative who was diagnosed with heart disease, your risk is higher.

Finally, the older you get, the more your risk increases. Men who are older than 45 and women who are older than 55 have a higher chance of developing heart disease.

Lifestyle Factors Related to Heart Disease

While a person cannot change certain things, such as his or her genetics or age, each of us can still do other things to boost our heart health. The three main risk factors for getting heart disease include high blood pressure, high cholesterol levels, and smoking. Nearly half of Americans have at least one of these factors, but in most cases, they can all be prevented.

People with certain conditions or lifestyle factors are also more likely to develop heart disease:

Diabetes
Unhealthy eating habits
Lack of physical activity
Overweight or obesity
Drinking heavily

Eating for Heart Health

To boost your heart health, start by focusing on the things that are within your control. Changing the things that you eat is a great place to start. Goals of a heart-healthy diet include:

Lowering your blood pressure
Reducing levels of LDL (“bad” cholesterol) and increasing levels of HDL (“good” cholesterol)
Lowering your blood sugar levels

Many superfoods can help you reach these goals. Eating a variety of different nutritious foods on a regular basis can make a big difference in how well your heart functions.

Heart-Healthy Protein Options

Protein that comes from animals, including red or fatty meats, contains a lot of saturated fat. This type of fat leads to more cholesterol in your blood vessels, which in turn raises your risk of heart disease.

It’s okay to eat meat occasionally – it provides you with several different kinds of nutrients. Certain strategies can help you reduce the amount of saturated fat you are getting from meat:

Eat meat less often
Eat smaller portions of meat
Choose leaner cuts of meat
Take the skin off of foods like chicken

Ultimately, replacing meat with other protein-packed superfood options gives you the best shot at heart health.

Eat More Seafood

Replacing fattier meats with superfood protein sources is a great way to help your heart. Fatty fish is one such food that can boost your health. Research has shown that people who rarely eat fish are more likely to die from heart disease than those who eat fish once per week or more. Omega-3 fatty acids are thought to be responsible for this effect – people who get more of this nutrient have lower levels of fat in their blood and have a reduced risk of heart attack and heart disease.

Superfood seafood sources of omega-3’s include:

Salmon (fresh, wild caught is best)
Herring
Sardines
Mackerel
Trout
Oysters
Sea bass

Omega-3’s are available in supplement form but it is always best to obtain them from food if you can because the studies to date seem to be inconclusive about the effectiveness of the supplement form.

Plant-Based Sources of Protein

You can also use plant protein in place of fatty meats. Soybeans, beans, and lentils can all be used as a main dish, and are all considered superfoods.

Like seafood, soybeans also contain a lot of omega-3’s. Try stir-frying or sautéing tofu in an omega-3-containing oil such as canola oil, topping with your favorite sauce, and serving over brown rice or a healthy pasta. Alternately, roast tofu in the oven along with some vegetables or mash up a block of tofu to make a scramble.

Eating beans, lentils, and other legumes has also been tied to a lower risk of heart disease, stroke, high blood pressure, and diabetes. These foods contain many of the same nutrients as meat, but lack saturated fats. Legumes are also packed with fiber, and people who eat the highest levels of fiber have a lower chance of developing heart disease. Ideas for adding beans and other legumes to your diet include:

Throwing them in soups, stews, and chilies
Topping salads with beans or chickpeas
Dipping veggies in hummus or a black bean dip
Preparing beans or lentils as a side
Wrapping them up in a burrito or taco
Mixing beans or lentils with vegetables, herbs, and cheese for a light salad

Superfood Vegetables for Heart Health

Green vegetables – think spinach, kale, chard, collard greens, broccoli, and Brussels sprouts – have a lot of healthy nutrients that can protect your heart. Some of these health-boosting compounds are:

Fiber: This nutrient helps clean cholesterol out of your arteries and protects you from heart disease and diabetes.
Potassium: Foods like spinach and broccoli can provide potassium, which helps lower blood pressure. People who don’t get enough potassium may have hardened arteries and an elevated risk of heart disease and stroke.
Nitrates: Leafy greens have a lot of nitrates, which help keep your blood vessels healthy and your blood pressure levels normal.

These veggies make for great side dishes. Eat them raw, as a salad, or sauté in a healthy fat. Broccoli and Brussels sprouts taste great roasted with your favorite herbs and spices.

Whole Grains for Whole Health

Whole grains are less processed than their refined counterparts. Examples of whole grain foods include whole-wheat bread, brown rice, rolled oats, barley, grits, whole-wheat pasta, and even popcorn.

Whole grains are considered a superfood because of their many nutrients, including fiber, B vitamins, and iron. They also take longer to be broken down by the body, meaning that your blood sugar levels will stay more stable as you digest them.

Many clinical trials have found that eating whole grains is good for the heart. People who eat more of this superfood have a 25% reduced risk of stroke and 22% reduced risk of heart disease.

Prepare Meals With Superfood Fats

When you cook food, you generally use some type of fat, like butter or oil. Because butter is an animal-based product, it contains a lot of saturated fat, and it’s better to eat it in moderation. Additionally, coconut, palm, palm kernel, and hydrogenated oils contain saturated fat and shouldn’t be used often.

Olive oil, on the other hand, is considered by many to be a superfood. It contains a lot of healthy monounsaturated fats and damage-fighting antioxidants. Olive oil also has compounds called polyphenols that help prevent heart disease. Cooking with olive oil can help people reduce their blood pressure, lower someone’s chances of heart disease or heart attack, and may even help people lose weight.

Flaxseed oil is another excellent superfood option. Flaxseeds have more omega-3 fatty acids than any other food! They also contain B vitamins, phosphorus, and magnesium. Flaxseeds can fight all the different types of heart disease, so cooking with flaxseed oil is a good move for heart health.

Other options for cooking oils that contain healthier fats include canola, safflower, sunflower, corn, soybean, or peanut oils.

Heart-Boosting Spices

Many of us get too much salt in our diets, and can improve our heart health by cutting out some of the sodium. In particular, people with high blood pressure should try to follow a low-salt diet. Salt is a big source of flavor. You may not miss it as much if you switch to flavoring your foods with superfood spices:

Black pepper protects the heart from unhealthy fats.
Cinnamon can help reduce blood pressure levels and helps keep the blood from clotting.
Chili peppers contain a spicy molecule called capsaicin, which can soothe inflammation and protect the heart.
Garlic may improve cholesterol levels.
Ginger helps prevent fat and cholesterol from building up in the arteries.

Can You Eat Sugar on a Heart-Healthy Diet?

Not all sugary foods are created equal. Some foods contain natural sugars, while others have sugar added to them while being processed. For example, fruits naturally contain sugar, but extra sugar may be added to items like canned fruit or fruit juice. When you’re eating for heart health, it’s better to limit the amount of added sugars you eat. This means cutting out sweetened drinks like soda, alcohol, and energy drinks. It also means limiting the amount of desserts or sugary snacks you eat. If you’ve got a bit of a sweet tooth, try looking to superfoods with higher levels of natural sugar to replace sweeter processed foods. Here are some heart-healthy options:

Berries: Blueberries, strawberries, and cranberries are loaded with nutrients, fiber, and polyphenols. People who eat them regularly have better fat and sugar metabolism, improved cholesterol levels, and boosted heart health.
Grapes: Red grapes contain a molecule called resveratrol, which protects against heart disease and aging.
Dark chocolate: Eating this superfood – in moderation, of course – may lower a person’s risk of heart disease, diabetes, and stroke.

Healthy Heart Diets

Some people may find it hard to add individual superfoods to their daily meals, and prefer a more comprehensive eating plan that tells them what and when to eat. Doctors have developed a couple of different diets that boost heart health, and many of these emphasize eating more superfoods.

The DASH Diet

Dietary Approaches to Stop Hypertension, or DASH, is an eating plan that helps people lower blood pressure and cholesterol levels. As an example, someone who is following DASH and needs 2000 calories per day would eat:

6-8 servings of grains per day, preferably whole grains
4-5 servings of vegetables per day
4-5 servings of fruits per day
2-3 servings of fat-free or low-fat dairy products per day
Less than 6 ounces of lean meat per day
4-5 servings of nuts or seeds per week
2-3 servings of healthy oils per day

Clinical trials that have studied the DASH diet have also found that people who make the following changes are more likely to see a benefit:

Reduce sodium intake to 2,300 mg or less per day
Replace 10% of carbohydrates with either protein or unsaturated fat
Get more physical activity

The Mediterranean Diet

This eating plan is based on the ways that people in Italy, Spain, and other regions near the Mediterranean traditionally prepare and eat their food. Like the DASH diet, the Mediterranean diet advocates eating whole grains, fresh produce, and other high-fiber foods. The eating plan is centered primarily around plant-based foods – lean meat or chicken is more of an accent than the main focus of the meal. Scientific research has found that people who follow the Mediterranean diet have better blood sugar and cholesterol levels. They are less likely to have heart disease and other chronic health conditions.

Other Strategies for Heart Health

Changing your diet is a great first step towards better heart health. Other lifestyle changes that your doctor may recommend include:

Losing extra weight
Reducing stress
Exercising and moving more throughout the day
Getting better sleep
Quitting smoking
Drinking alcohol less often

Your doctor can help you understand your risk of heart disease by measuring your blood pressure and cholesterol levels and assessing other risk factors. If you are concerned about your heart, get annual physical exams and ask your doctor for recommendations related to lifestyle changes you can make. If you have high blood pressure or high cholesterol levels, your doctor may also prescribe you medication in order to help manage these factors.

Putting It All Together

Changing up your diet is one of the best things you can do for your heart. Swap in superfoods for high-sugar, fatty, processed foods whenever possible. Eating a variety of different types of superfoods is a great way to start living a more heart-healthy lifestyle!

If you would like to learn more, schedule a consultation with Dr. Connor.

How to Prevent and Reverse Sarcopenia

by Brynna Connor MD | Apr 13, 2021 | blog, diet, nutrition

Is losing muscle just a normal part of aging? For some people, a drop in muscle mass and strength can be a serious health problem known as sarcopenia. People with this condition may be more at risk for falls and can have trouble performing daily activities. There are many risk factors for sarcopenia. Some of these, like not getting enough exercise, can be prevented. Additionally, muscle loss can be reversed. Strength training, a healthy diet, and supplements may all help treat sarcopenia.

What is Sarcopenia?

People with sarcopenia have low levels of muscle mass (the total amount of all muscles found in your body). They also have decreased muscle strength or function, which can be measured using things like walking speed or handgrip strength. This loss of muscle happens over time, usually due to aging.

The process of losing muscle starts happening earlier in life than you may think. After a person turns 30, they begin to lose about 3-8% of muscle per decade. This process speeds up even further when a person is in their 60’s. By the time someone reaches their 80’s, they may have lost up to half of their original muscle mass.

As many as one in three people over the age of 60 has sarcopenia. While sarcopenia is usually seen in older people, it may also be seen in younger people as well. For example, people with inflammatory diseases are more likely to develop sarcopenia.

Why is Sarcopenia a Problem?

Sarcopenia can lead to multiple other physical and mental health issues. People with this condition may be more likely to get broken bones. They may also walk more slowly, which can be a sign that a person has a higher risk of sickness and death. Sarcopenia may also lead to disability and a greater risk of falls.

People living with sarcopenia also say that they experience many other physical and mental issues as a result of their condition, such as:

Trouble standing
Balance problems
Muscle aches and pains
Feeling afraid of being injured
Feeling embarrassed about their health
Feeling lonely or meeting up with friends and family less often

Many people with sarcopenia have a harder time meeting their own needs. Sarcopenia can make it harder to do everyday tasks such as cleaning up around the house, showering, and driving. This may mean that they are less able to live independently.

Finally, people with sarcopenia may have a shorter life expectancy. Focusing on sarcopenia risk factors and working to build more muscle can help you live a longer, healthier life.

How Do You Know if You Have Sarcopenia?

If you think you may have this condition, talk to your doctor. Your doctor may run several tests in order to make a diagnosis, such as:

Imaging scans in order to see how much muscle you have throughout the body
Tests that test measure how strongly you can grip, in order to see how strong your muscles are
Tests that measure how quickly you can walk or climb stairs, in order to see how well your muscles work

If your doctor thinks you may have sarcopenia, they can help you come up with a plan to prevent further muscle loss and even build new muscle.

Preventing Sarcopenia

Sarcopenia has been linked to several risk factors. For example, this condition becomes more common with age. Additionally, up to 30% of your risk of sarcopenia may be linked to genes passed down from your parents. While you can’t control your age or your genetics, there are other risk factors that you can change.

Exercise

Not getting enough physical activity can increase your chance of developing sarcopenia. Getting more exercise can reduce your risk and lead to more muscle strength. When healthy adults undergo strength training, they build muscle and can perform everyday tasks more easily.

Many different forms of physical activity can help. Some types of exercises that have been used in studies to help protect against sarcopenia include:

Resistance training: This type of workout, also known as strength training, helps build up muscle. It includes exercises that use weights, resistance bands, or body weight.
Functional training: This type of movement trains people to better carry out everyday life activities. Functional training strengthens multiple different muscle groups and helps them work together better.
Aerobic exercise: Exercises in this category increase your heart rate and make you breathe faster. Aerobic exercise, or cardio, includes activities like running, walking, and swimming.

Diet

Nutrition also plays a key role. People who eat more protein and get more vitamin D are less likely to get sarcopenia. If you want to lower your chance of being diagnosed with this condition, eating a balanced diet where you’re getting enough of these nutrients may help.

Other Factors

Certain diseases may also lead to more muscle loss. These include heart disease and cancer. Factors like eating a healthy diet, quitting smoking, and not drinking alcohol heavily can help with your heart health. These healthy habits can also reduce cancer risk, and in turn, may lower your chance of getting sarcopenia.

Other risk factors of sarcopenia include:

Changes in hormones
Damage to the nervous system
Inflammation
High levels of fat in the liver
Not getting good enough nutrition

These health issues can often be detected during regular doctors’ visits. Talk to your doctor about how often you should have check-ups and health screenings.

Sarcopenia Treatments

There are no official treatments that the FDA has approved for sarcopenia. However, there are several things that people with this condition can do in order to build up more muscle and improve their strength.

Exercise

Many different types of exercise can help people with sarcopenia. However, one of the best types of workouts may be progressive resistance training, or PRT. During PRT, people focus on building up strength using things like resistance bands, free weights, or weight machines. As a person gets stronger, the amount of weight or resistance used is slowly increased.

In one set of studies, researchers found that PRT helped older people gain an average of 2.4 pounds of muscle. In another analysis of 121 clinical trials that included 6700 people, researchers found that PRT could help people:

Walk faster
Get out of a chair more quickly
Go up steps more easily
Gain stronger muscles
Have less arthritis pain
Have enhanced physical ability
Complete daily activities like cooking or bathing more easily

Studies have found that performing more repetitions of an exercise or doing higher-intensity exercises can lead to more improvements in building muscle for older adults. However, too much exercise can lead to injury, so it’s important to start slow. Talk to your doctor before beginning a new workout program, especially if you have other health conditions. Your doctor can give you recommendations for an exercise plan that is best for you.

You can start using PRT by making a habit of strength training. Experts recommend that older adults perform exercises that are focused on muscle strength two times per week. Try taking a class geared towards seniors at a local gym, community center, or online. You can also try tracking your exercise with activity logs or with smartphone apps. Additionally, PRT is not the only type of exercise that can improve your health. Many people living with sarcopenia have found that exercises like cardio, physical therapy, and pool exercises have helped them improve their flexibility and strength.

Nutrition

Because eating low levels of protein has been linked to sarcopenia, it’s important for older adults to make sure they are getting enough of this nutrient. Eating more protein can help older adults gain more mass and increase their life expectancy. Experts recommend getting 25-30 grams of protein at each meal. Foods that contain a lot of protein include meat (beef, pork, sausage), poultry (chicken, turkey, duck), seafood, eggs, beans, lentils, nuts and nut butters, seeds, and soy foods (tofu, tempeh, edamame).

A Combination of Better Nutrition and Exercise Is Even More Effective

Getting enough nutrients, and especially eating enough protein, is important if you are also getting more exercise. Eating a nutritious diet can help exercise be more effective for people living with sarcopenia.

In one clinical trial, researchers tried to help older, frail nursing home residents build muscle. Participants who exercised had some improvements in muscle strength and were able to walk faster and climb stairs more easily. People who got better nutrition in addition to being put on an exercise program had even larger improvements.

Other studies have had similar findings. Another clinical trial showed that when older adults got aerobic exercise, their bodies were better able to absorb nutrients and deliver those nutrients to the muscle. People who used a combination of healthy eating and exercise built more muscle than people who got better nutrition but didn’t exercise.

Supplements

Sometimes, it’s hard to get all of the nutrients you need from diet alone. Taking supplements may help you make sure you are reaching your nutritional goals.

One easy way to get extra protein is by taking high-protein supplements. Many of these supplements contain essential amino acids. Amino acids are the building blocks of protein, and “essential” amino acids are ones that your body can’t make itself – it needs to get them through the diet. When people over 65 years old take this sort of supplement, they have more muscle strength, fewer health problems, and less hospital visits.

Vitamin D is an important nutrient for those with sarcopenia. Older adults who don’t get enough vitamin D are four times more likely to be frail. Whether vitamin D can be used as a sarcopenia treatment is less clear, however. Some studies have not found any benefit for people taking more vitamin D. On the other hand, other studies have shown that getting more vitamin D can increase physical function and reduce the risk of falls. If you have sarcopenia, taking a vitamin D supplement may help.

Another useful supplement ingredient is omega-3 fatty acids. These molecules are found in fatty fish and in fish oil supplements. Omega-3 fatty acids can:

Build more muscle
Reduce inflammation in the muscle
Help people build muscle following resistance training

Hormone Treatments for Better Muscle Function

Hormones are natural chemicals produced by the body that help different parts of the body communicate. Levels of certain hormones change as we age, and this may play a role in sarcopenia.

Testosterone is a reproductive hormone that is primarily important for the development of male sex characteristics and sexual function. Testosterone also helps support healthy bones, blood cells, and muscles in both men and women. As we age, both men and women experience a drop in testosterone levels. This may be one of the reasons why we lose muscle as we get older. When older men get testosterone treatments to increase their levels of this hormone, they often gain muscle mass and strength. However, it is important to know that taking testosterone may lead to side effects such as acne, joint pain, insomnia, mood swings, and an increased risk of prostate cancer.

Another key hormone is human growth hormone (hGH or GH). Like testosterone, hGH levels decrease about 1% per year after a person turns 30. People with sarcopenia tend to have lower levels of hGH in the body. Some studies have shown that hGH treatment, alone or in combination with testosterone, can improve muscle strength. However, other studies have found that people with sarcopenia don’t gain muscle mass after taking hGH. hGH supplements may also come with side effects such as swelling, joint pain, and carpal tunnel syndrome.

Hormone therapy may help some people build muscle, but it doesn’t seem to work for everyone. Additionally, some people may experience side effects from taking hormones, while others feel just fine. Talk to your doctor to see if the possible benefits of taking testosterone or hGH outweigh the potential risks.

Conclusion

Sarcopenia can be a serious condition, leading to many additional physical and mental health problems. If you feel like you may be losing muscles and are not as strong as you used to be, exercise and a healthy, protein-rich diet can help you build up strength. Some people may benefit from taking hormones such as testosterone or human growth hormone. If you think you may have sarcopenia, talk to your doctor to come up with a treatment plan that can work well for your needs, or make an appointment with Dr. Connor.

Will a “Hormone Diet” Help You Lose Weight?

by Brynna Connor MD | Mar 30, 2021 | blog, diet, hormones, nutrition, weight loss

Will a hormone diet help you loose weight? New diets and fitness fads are constantly popping up. Most of them promise easy weight loss and long-lasting health benefits. However, the science doesn’t always back up the claims, and it’s hard to know which weight loss strategies will provide real results.

One diet that has been popular in recent years is the hormone diet. There are a few different versions of this eating plan floating around, although they all promise to help you rebalance hormones in order to lose weight and achieve better health. The people who sell these diets claim they work. But what does science say?

What Are Hormones?

Hormones are chemicals that are made by organs called glands. Their job is to act as a messenger between different organs or different body parts. For example, the gland in one part of the body may send out signals that affect how cells in a different area behave. Hormones affect many processes, such as metabolism, mood, and reproduction.

Some examples of hormones are:

Growth hormone: This hormone is made by the pituitary gland, found in the brain. Growth hormone helps children grow and develop. It also necessary in people of all ages for functions like breaking down and storing fats, making proteins, and keeping brains and bones working properly.
Cortisol: The adrenal glands make cortisol when you’re feeling stressed out. It helps control inflammation, blood pressure, sleep, mood, and metabolism.
Insulin: Insulin, made by the pancreas, is also linked to metabolism. It helps cells absorb sugar from the blood to use for energy.
Thyroid hormones: The thyroid, located in the front of the neck, makes hormones called T3 and T4. These control metabolism and help the bones and heart work properly.
Reproductive hormones: Estrogen, progesterone, and testosterone help the reproductive system develop and work properly and are important for healthy sexual function.
These and many other hormones affect the way the body breaks down food, stores it, and uses it as fuel. When hormone levels are too high or too low, they can cause someone to lose or gain pounds. This has led many people to study the connection between hormones and weight loss.

What is the Hormone Diet?

The first person to start promoting the hormone diet was Dr. Natasha Turner, a naturopathic doctor who published the book “The Hormone Diet” in 2009. This book claimed that following a particular eating plan and adopting certain lifestyle habits would change the levels of 16 different hormones in order to burn more fat. Dr. Turner has since published two more books that further explain how to optimize hormone levels. Since “The Hormone Diet” was published, many other people have begun promoting similar diets. Dozens of books have now been published that claim that eating or avoiding certain foods or applying other habits can put your hormone levels in balance.

What Do You Do on the Hormone Diet?

The original hormone diet lists three separate phases: Phase 1: The first part of the diet is detox. People avoid certain foods for two weeks, including gluten (found in certain grains and bread products), cow’s milk and dairy products, peanuts, alcohol, caffeine, corn, sugar, and certain citrus fruits such as grapefruit. Additionally, processed, man-made foods are off-limits. According to the diet, these foods can cause inflammation and make it hard for your digestive system to absorb the nutrients it needs. Instead, people are told to eat foods such as rice, vegetables, fruits, beans, nuts, seeds, poultry, fish, and eggs. Dieters are also instructed to take supplements such as probiotics and fish oil. The hormone diet is supposed to help people lose 12 pounds during this first phase, in addition to lowering levels of hormones like estrogen and cortisol. Phase 2: After two weeks of detox, a person starts slowly adding some foods back into the diet. However, they are told to pay attention to how their bodies respond to these foods. For example, a person may notice that eating dairy products tends to give them a stomachache. People following the hormone diet are still told to stay away from processed foods and foods with preservatives during this time. Phase 3: At this point in the hormone diet, people continue the same eating plan but begin to exercise. They also add other healthy habits into their routines, such as getting good sleep and reducing stress, as these habits play a role in the levels of certain hormones.

Does the Hormone Diet Work?

The best way to know whether or not a diet works is for researchers to conduct a clinical trial. In this type of study, researchers divide participants into groups. One group would follow the diet, and other groups may follow different diets, or no diet at all. The researchers would then compare results between the different groups to see whether the diet actually made people lose weight, and whether it affected other factors such as hormone levels. This type of clinical trial has never been conducted for the hormone diet. This means that we don’t know for sure if this diet works better or worse than other weight loss strategies, or even if it works at all. However, we can look at other types of studies that have studied the link between weight loss and hormones. For example:

- Multiple studies have found that when people lose weight through different methods, including eating fewer calories or getting weight loss surgery, they can normalize their levels of thyroid hormones.
- When people lose weight, their insulin levels decrease and their bodies can use insulin more efficiently.
- In one clinical trial, overweight women who had gone through menopause used diet, exercise, or both to lose weight. All of the women who lost weight, but especially those in the diet plus exercise group, also had a decrease in levels of estrogen and testosterone. However, it is imperative to note that the study participants had elevated hormone levels at the beginning of the study.

What’s Good About the Hormone Diet

- - Natural, whole foods: The hormone diet tells people to avoid processed, man-made products. These foods tend to have extra calories without providing much nutrition, so cutting them out of your diet is a good thing. Processed foods can make you overeat and gain weight and increase your risk of heart disease.
  - Good nutrition: The foods that people eat on the hormone diet are fairly similar to those eaten on the Mediterranean diet, which has been extensively studied. The Mediterranean diet has many health benefits, such as healthy aging, weight loss, and a lower risk of heart disease, brain disease, and some types of cancer.
  - Paying closer attention to what you eat: The diet encourages people to find out whether they are intolerant to certain foods by avoiding those products for a couple of weeks, and then trying them again. It’s possible that some people are intolerant to foods such as gluten and that avoiding these foods will help make people feel healthier.
  - Exercise: The hormone diet encourages people to get cardiovascular or aerobic exercise as well as strength training or weight lifting. Physical activity is essential for many aspects of health, including weight loss.
  - Stress management: Feeling stressed on a regular basis can lead people to gain weight, but learning how to better deal with stress through relaxation techniques and breathing exercises can help people lose pounds.
  - Getting enough sleep: Quality sleep helps people burn more fat and stay at a healthy weight, making it an important weight loss tool.

What’s Bad About the Hormone Diet

- - Fast weight loss: Sure, dropping pounds quickly sounds great, but it’s not very realistic. Often, it takes a while for the weight to come off. Additionally, losing weight quickly is not very healthy. While the hormone diet expects people to lose 12 pounds in the first two weeks, the CDC says that people who lose 1-2 pounds per week are more likely to keep the weight off in the long term.
  - Changing your hormone levels may be risky: Hormones are involved in nearly every process in the body. Your body normally tightly controls levels of these molecules in order to keep everything working correctly. If you do end up drastically altering your hormones, you may end up with negative effects in other parts of the body. Please talk with your physician about this as hormone balancing is a very comprehensive undertaking and must be done with the help of a board-certified physician.
  - It’s hard to know if your hormone levels are actually changing: Even if you follow the hormone diet exactly as written, you won’t necessarily be sure which hormones are increasing or decreasing, or how much they’re changing.

Do You Need to Worry About Hormone Levels?

The body tightly controls how much of each hormone is made. Sometimes, health problems cause certain glands to make too much or too little of a hormone. This can lead to a hormone disorder, which may also be called an endocrine disorder. The most common disease in this category is diabetes, which occurs when the body doesn’t make enough insulin, causing blood sugar levels to get too high. Another example is hypothyroidism. In this disorder, the thyroid doesn’t make enough T3 and T4 hormones, leading different body processes to slow down.

Finding Out Your Hormone Levels

If you think that you may actually have a problem with certain hormones, the first step is talking to your doctor. Your primary care provider can help you test your hormone levels by drawing your blood. If you are female, you may also be able to have your gynecologist measure levels of your reproductive hormones. Your doctor can then help you understand whether there are any problems and what steps you can take.

Some companies also sell kits that allow you to test your hormone levels at home. This often involves collecting a sample of saliva, blood, or urine and mailing it in to a company. The company will then send you results that say what your levels of different hormones are and whether they are in a normal range. Again, it is important to take this information to your physician to review with you.

Treatment

If you are diagnosed with a hormone imbalance, there may be several different treatment options depending on what exactly the problem is. For example, if your thyroid produces too many hormones, you may be able to fix this through medication, radioactive treatment, or surgery to remove all or part of the thyroid.

Low hormone levels may be able to be fixed by taking man-made hormones in order to replace the ones that your body isn’t making. One example of this is someone with diabetes taking insulin in order to help control blood sugar levels. Another example is a woman taking hormone replacement therapy while going through menopause. True hormone imbalances can usually be solved through medical means, rather than by going on a diet.

Conclusion

Overall, there is much we have yet to learn about hormones and the link with our food to our hormones and weight loss. Following the hormone diet could help you shed pounds, but any weight loss you see may be simply due to the fact that you’re eating healthier foods and exercising more. Regardless of whether or not you’re resetting your hormones, the hormone diet does contain many great ideas that can help people become healthier and weigh less.

For more information on what type of diet would benefit your body, please schedule an appointment with Dr. Connor.

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