Study reveals role of Mediterranean diet in reducing perceived stress 

 

 

A new study by a team from Binghamton University and the State University of New York suggests that  following a Mediterranean diet may make people feel less stressed compared to a traditional Western diet. 

 Lina Begdache, associate professor of health and wellness studies, said the results suggest that following a Mediterranean diet can lower people's perception of how much stress they can tolerate. 

Stress is thought to be a precursor to psychological distress, and studies, including our own, have shown that the Mediterranean diet reduces psychological distress. "So part of the puzzle may be explained by the fact that the Mediterranean diet may be associated with a reduction in the negative elements of perceived stress and an improvement in its positive characteristics." 

The Mediterranean diet is plant-based with healthy fats, mostly whole foods, and contains a variety of natural colors. This diet stands in stark contrast to the Western diet, which is known for being high in glycemic, low-quality processed foods.  While the Mediterranean diet is known for its  mental  and physical health benefits, little is known about its impact on perceived stress, i.e., how much stress one is exposed to at any given time. 

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To evaluate this, Begdash and her students surveyed more than 1,500 people, asking them what types of foods they consumed and measuring the stress levels they felt. Using  machine learning models, the results show that consumption of components of the Mediterranean diet is associated with lower levels of perceived stress and psychological distress, while consumption of components of a Western diet correlates with perceived stress and psychological distress. 

Begdash said  these findings fill a gap in the literature, as the majority of research on diet and stress has focused on how stress affects food choices and quality. She and her team study different aspects of brain function and behavior related to dietary habits. 

The study, "Effects of Mediterranean and Western dietary habits on  stress and psychological distress," was published in the journal Nutrition and Health.

 16 Comfort Foods to Survive Cold and Flu Season 

Feeling sick? Then dark chocolate might be just  what you need to get you going. 

Feeling sick? Colds and flu can be very nasty, especially when they take away your appetite. 

Between the tissues and  endless naps, it's important to maintain the strength that helps your body fight off those nasty viruses. Junk food may seem appealing, but it's not the best choice to support your recovery.  Viruses are the culprits behind colds and flu. Therefore, choosing foods with antiviral properties can speed up the recovery process. Instead of reaching for  greasy pizza or sugary ice cream, consider foods rich in important nutrients like protein, B vitamins, copper, iron, vitamin C, and zinc. These nutrients are essential for your immune system and  help prevent complications. 

Certain things like caffeine and fatty foods should be avoided. Alcohol and caffeine cause dehydration and weaken the immune system, while foods high in fat and fiber can worsen gastrointestinal issues. Proper hydration is crucial to flush out toxins and support the body's healing process. 

Looking for the best foods to eat when you're feeling unwell? Check out these expert recommendations for your next grocery shopping trip. 

Chicken Soup 

 Your mom's long-lasting cure-all for  stuffy noses. Chicken soup is more than just a comfort food, it's packed with nutrients that support the immune system. A mix of chicken, vegetables, and pasta soothes the throat and reduces inflammation while providing essential sodium, potassium, and vitamins. Citrus Fruits  

  Vitamin C is important for strengthening the immune system.Citrus fruits like oranges and grapefruits, as well as vitamin-rich fruits like bell peppers, broccoli, and sweet potatoes, are excellent sources of this immunity-boosting nutrient. 

Garlic, Onions, and Leeks 

 These spicy vegetables not only make your meals taste better, but they also have antiviral properties. Garlic in particular is known for its allicin content, which has antibacterial, antifungal, and antiviral effects. 

Ginger Tea 

 Ginger is a cold-fighting powerhouse, thanks to its active ingredients that fight cold viruses and reduce inflammation. Drinking a cup of ginger tea or adding fresh ginger to your drinks can provide great relief. 

Honey 

 Honey is not only a sweet treat, but also a natural remedy for sore throats. Its enveloping action soothes inflammation, while its antioxidant and antibacterial properties help fight infection. 

Kefir  

This fermented dairy product is rich in probiotics that support the immune system. Kefir also provides more protein than yogurt and contains important nutrients that aid  digestion and recovery. Brazil nuts 

Brazil nuts are rich in selenium, which strengthens immune function. Selenium helps the body produce cytokines that help eliminate viruses. Other  foods rich in selenium include seafood and certain types of fish. 

Mushrooms 

 Mushrooms, especially those rich in vitamin D, are excellent for supporting the immune system. These compounds help the body fight infections and improve overall health. Carbohydrates 

Carbohydrates are a good source of energy when you're not feeling well. If your appetite is low, choose easy-to-digest alternatives like pretzels and crackers that can keep your energy levels high. 

Fatty fish 

Fatty fish like salmon are rich in vitamin D, which helps maintain your immune system. It's also good for bone health and overall health. 

Tomatoes 

A vegan alternative to chicken soup is tomato soup. Tomatoes are rich in lycopene, an antioxidant that fights infection. 

Leafy greens 

Leafy greens are rich in vitamin E, which supports the immune system and reduces the severity of respiratory infections. Including them in your diet can aid in recovery.  Popsicles 

If you're having trouble staying hydrated, popsicles can help. They offer a refreshing way to soothe a sore throat and keep you hydrated. 

Dark Chocolate 

 A small amount of dark chocolate can help reduce inflammation caused by a cold. Theobromine content has been proven to have a positive effect. 

Fennel 

With its antiviral and anti-inflammatory properties, fennel is a useful addition to your diet if you're suffering from cold symptoms. Its essential oils  provide relief. 

Elderberry Extract 

 Elderberries are rich in anthocyanins, which help fight  respiratory infections. Elderberry extract may shorten the duration of the flu and relieve symptoms faster than other treatments.

  Wake Up Right: 20 Simple, Healthy Breakfast Recipes  for Every  Morning 

 From grab-and-go bite-sized banana pancakes  to chewy, bready baked oatmeal, these recipes are worth getting out of bed for. 

Breakfast is a memory of eating  cereal in your pajamas while watching Saturday morning cartoons. It's waking up in the morning, smelling the aroma of bacon in the air, and knowing it's going to be with my dad's scrambled eggs. For breakfast, I learned how to make pancakes from my grandfather, who always made  mini pancakes first to test  the heat  of the pan. (We got to eat the mini pancakes, too, so it was a win-win.)  

Breakfast is often touted as the most important meal of the day, and for us at Eating Well, that statement rings true. We know that a balanced meal provides essential nutrients that help us to be more energized in the morning and stay energized throughout the day. Not only is it a time to make memories with loved ones, but it's also a way to enjoy  our favorite foods. 

Today, I eat breakfast because I know it nourishes both my mind and my body. Whether it's the fiber from overnight soaked oats, the protein from a crustless quiche, or the antioxidants from a fruit and vegetable smoothie, these nutrients  keep you fuller longer,  supporting digestion and reducing inflammation in the body. . Eating breakfast also supports  overall metabolic and cardiovascular health. It's easy to skip breakfast on busy days, but in fact, nearly 25% of U.S. adults skip breakfast every day. We want to help you make breakfast a priority so you can enjoy it  any time of the day. 1 

Crustless quiche with spinach and goat cheese in a pie plate, sliced, and one slice on a small plate next to it 

Get the recipe: Crustless Spinach and Goat Cheese Quiche 

Enter: 20 delicious and healthy breakfast recipes perfect for any occasion. Recipes in the Meal Prep category are perfect for anyone who believes having what's in the fridge on hand is the key to success. Are you someone who wakes up and doesn't feel hungry, but knows they should eat  something? Our breakfast snacks are perfect for you! 

Of course, no breakfast buffet is complete without a few special recipes  for brunch, which are not only delicious but also Instagrammable. Finally, we asked the Eating Well team for  their favorite breakfast recipes, some tried-and-true dishes that we're sure you'll enjoy too. 

We want you to start your day with a healthy, delicious meal to give you  the energy you need in the morning. But no matter where you eat breakfast, these recipes are worth getting up for. 

Whether you wake up with a low appetite or tend to skip breakfast but are trying to eat regularly in the morning, consider these breakfast snacks instead. These recipes range from protein-rich pumpkin bread slices to mini banana pancakes that can be enjoyed in just a few bites. Enjoy

 Keto diet increases cholesterol and decreases beneficial gut bacteria

Ketogenic low-carb diets may increase cholesterol and decrease beneficial gut bacteria.

A study from the University of Bath shows that a ketogenic low-carb diet may increase cholesterol levels and decrease beneficial gut bacteria, especially bifidobacteria.

The Centre for Nutrition, Exercise and Metabolism study, published in Cell Reports Medicine, involved 53 healthy adults for up to 12 weeks. Participants followed either a low-sugar diet (control), a low-sugar diet (less than 5% of calories from sugar), or a low-carb ketogenic (keto) diet (less than 8% of calories from carbohydrates).

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Key findings include:

Increased cholesterol: The keto diet increased cholesterol levels, especially small and medium-sized LDL particles. The diet increased apolipoprotein B (apoB), which causes plaque buildup in the arteries. In contrast, a low-carb diet significantly reduced cholesterol levels in LDL particles.  Reduction in beneficial gut bacteria: The keto diet changed the composition of the gut microbiome, specifically reducing bifidobacteria.

beneficial bacteria commonly found in probiotics. These bacteria have a wide range of benefits, including producing B vitamins, inhibiting pathogens and harmful bacteria, and lowering cholesterol levels. Carbohydrate restriction did not significantly affect the composition of the gut microbiome. Glucose tolerance: The keto diet reduced glucose tolerance, which means that an adult's body doesn't process carbohydrates as efficiently. . Both diets reduced fat. The keto diet reduced fat by an average of 2.9 kg per person after 12 weeks, while the low-carb diet reduced fat by an average of 2.1 kg per person.

Metabolism: The researchers also found that the keto diet caused significant changes in fat metabolism and muscle energy expenditure, shifting the body's energy preference from glucose to fat.

Physical activity levels: Both the low-carb and keto diets reduced fat without changing physical activity levels. Previous studies from the Center for Nutrition, Exercise and Metabolism have shown that skipping breakfast and intermittent fasting lead to reduced physical activity.

Principal investigator Dr. Aaron Hengist highlighted the worrying cholesterol findings.
"Despite reducing fat mass, the ketogenic diet increased levels of undesirable fats in participants' blood. If this continues for years, it could have long-term health consequences, including an increased risk of heart disease and stroke."

Dr. Russell Davis, who led the microbiome research, explained the impact on gut health:
The ketogenic diet reduced fiber intake to about 15 grams per day, half the amount recommended by the NHS. This reduction in bifidobacteria could lead to significant long-term health consequences, including increased risk of digestive disorders such as irritable bowel syndrome, In the long term, this puts you at risk of developing type 2 diabetes."

Professor Javier Gonzalez, who oversaw the study, commented on the glucose results: "The ketogenic diet reduced fasting blood glucose levels, but also reduced the body's ability to process carbohydrates from the diet. By measuring protein in muscle samples from the participants' legs, we found that this is probably an adaptive response to the reduced daily carbohydrate intake and reflects insulin resistance to carbohydrate stores in the muscle. This insulin resistance is not necessarily a bad thing during a ketogenic diet, but if such changes continue when you return to a high-carbohydrate diet, it may increase your In the long term, this puts you at risk of developing type 2 diabetes."

In light of this new research, the scientists conclude that a low-carb diet is better for most people when considering dieting. More research is needed to understand how individuals may benefit from each type of diet. The government recommends limiting free sugars (those added to food and drink, or found naturally in honey, syrups, fruit juice and smoothies) to less than 5% of total energy intake. Professor Dylan Thompson, who also oversaw the study, said:

"Ketogenic diets are effective for fat loss, but have different effects on the metabolism and microbiome and are not suitable for everyone. In contrast, carbohydrate restriction supports the government guidelines to reduce free sugar intake and promote fat loss without any obvious negative health effects."

 Short-term vegan diet associated with lower biological age estimates 

 An eight-week vegan diet  is associated with lower biological age estimates based on levels of DNA methylation, a type of chemical modification of DNA (known as an epigenetic modification) that alters gene expression but not the DNA itself. 

 Previous studies have shown that increased levels of DNA methylation  are associated with aging. The new findings were published in the journal BMC Medicine, based on a small randomized controlled trial of 21  adult identical twin pairs. 

Varun Dwaraka, Christopher Gardner and colleagues investigated the molecular effects of a short-term vegan diet by instructing  half of each  pair of twins to consume an omnivorous diet that included 170-225 grams of meat, one egg, one egg and one egg. Half consumed dairy products daily, while the other half continued the vegan diet for the same period of eight weeks. 

The sample consisted of 77% women (32 people), the average age of participants was 40 years, and the average BMI was 26 kilograms per square meter. During the first four weeks of the study, participants ate  prepared meals, and during the last four weeks, they ate self-prepared meals  after receiving nutrition lessons from a health coach. 

The authors looked at the effect of the diet on  DNA methylation levels by analyzing blood samples taken from participants at baseline and at weeks four and eight of the study. They used the DNA methylation levels to infer the biological age of participants and their organ systems. 

At the end of the study, the authors observed a decline in  biological age estimates, known as the epigenetic aging clock, in participants who consumed a vegan diet, but not in those who consumed an omnivorous diet. They also observed declines in heart age, hormone balance, liver,  inflammatory and metabolic systems in participants who followed a vegan but non-omnivorous diet for eight weeks.  The authors note that it is unclear to what extent  the differences observed between participants consuming different diets are attributable to food composition. They note that differences in the caloric content of the meals given during the first 4 weeks of the study led participants following a vegan diet to lose, on average, 2 kg more weight than those following an omnivorous diet. 

 They suggest that these differences in weight loss may contribute to the epigenetic aging differences observed  between the two groups. Further studies are needed to examine the relationships between dietary composition, weight, and aging, as well as the long-term effects of a vegan diet, they added.

 Get more exercise: Scientists have found a new treatment for exercise-induced fatigue. 

 Gym for tired women 

A recent study showed that inhaling hydrogen-rich gas (HRG) before exercise  significantly reduces fatigue and improves performance in acute training situations. This international study, which involved a multidisciplinary team from the United States and China, suggests that HRG may  reduce oxidative stress and improve athletes' health  and training effects. 

New research shows that inhaling hydrogen-rich gas before exercise significantly reduces fatigue and improves performance, potentially benefiting athletes and fitness enthusiasts by improving their exercise and health. 

A recent study published in the International Journal of Sports Medicine suggests a possible new treatment for exercise-induced fatigue. Researchers from a global, multidisciplinary team, including members from the United States and China, as well as the Hinda and Arthur Marcus Institute of Aging at Hebrew Senior Life,, found that inhaling hydrogen-rich gas (HRG) before a brief period of physical activity significantly reduced fatigue and improved performance. It can improve performance.  The study involved 24 healthy adult males, who were tested for  maximum cycling power (Wmax) and maximum cycling time (Tmax). In a double-blind, counterbalanced, randomized, and crossover design, participants inhaled  HRG or placebo gas (air) for 60 minutes and then cycled to fatigue at 80% Wmax. 

Key findings of the study 

Reduced fatigue: Participants who inhaled HRG had significantly lower visual analog scale (VAS) scores  for fatigue than participants who inhaled placebo gas. 

 Improved exercise performance: HRG inhalation increased cycling frequency during the last 30 seconds of  exercise and reduced ratings of perceived exertion (RPE) both at  the beginning and end of the ride. 

 Oxidative stress markers: HRG inhalation showed  significant improvements in the ability to inhibit hydroxyl radicals and reduce post-exercise serum lactate levels, suggesting reduced oxidative stress.  Functional performance: HRG did not significantly affect countermovement jump (CMJ) height or glutathione peroxidase activity, but the overall benefits in terms of fatigue and oxidative stress markers were notable. 

This study opens new avenues for exploring the benefits of hydrogen-rich gas in sports and exercise science. If research continues, HRG inhalation could become more widely used to improve exercise performance and combat exercise-induced fatigue.  Reference: "Inhalation of hydrogen-rich gas before acute exercise reduces exercise fatigue" Gengxin Dong, Jianxin Wu, Yinglu Hon, Qian Li, Meng Liu, Guole Jiang, Dapeng Bao, Brad Manor, Junhong Zhou,  May 2, 2024, International Journal of Sports Medicine.

 Changing your diet for 8 weeks could reverse the aging process 

Health

New research suggests that it doesn't take long for a diet free of animal products to slow the biological aging process, with the heart, liver,  hormonal and inflammatory systems benefiting from  temporary changes. 

The study, led by a team from the Stanford University School of Medicine,  analyzed the rate of DNA methylation, a type of reversible genetic change that is often used as an indicator of how quickly the body wears out. 

A group of 21  identical twin pairs, one of each pair, followed a vegan diet for 8 weeks, with the twins' diet including meat and dairy products. After this period, those on a vegan diet showed a decrease in their estimated biological age. 

"This study suggests that a short-term vegan diet is associated with epigenetic aging effects and reduced caloric intake," the researchers wrote in their published paper. "The use of epigenetic biomarker proxies (EBPs) highlights the potential to evaluate nutritional effects and enable personalized nutritional strategies for healthy aging." 

Comparably less biological aging was observed in tissues constituting the heart and liver, as well as  the hormonal, inflammatory and metabolic systems, suggesting that the body does not age as quickly on a vegan diet. 

The non-vegan diet included 170-225 grams of meat, one egg and 1.5 servings of dairy products per day. 

In both groups,  participants ate pre-cooked meals for the first 4 weeks and  meals cooked at home based on nutritional guidance for the next 4 weeks, so both diets were considered healthy. 

Two  rye bread sandwiches with colorful vegan fillings 

In addition to  differences in DNA markers, participants on the vegan diet  lost an average of 2 kilograms more weight than those on the omnivorous diet, making it difficult to exclude the influence of calorie restriction or weight loss on the observed biological aging. 

Some points to note: The study included a relatively small sample  and did not take into account the risks of nutrient deficiencies that may come  with a plant-based diet in the long term.  This particular study was also partly funded by Beyond Meat, a company that makes plant-based products that are meat substitutes, and the Vogt Foundation, which invests in animal welfare and  plant-based projects. 

The researchers themselves acknowledge that the relationship between dietary differences and biological aging is still unclear. For now, there is no evidence that vegans live longer. 

Nevertheless, it is an interesting insight into how quickly dietary changes can have a  positive effect on the body. The study follows  a similar study from last year that found that an eight-week vegan diet could confer cardiovascular health benefits. "Future studies should investigate the long-term effects of a vegan diet  on epigenetic health and overall well-being, taking into account the importance of adequate nutrient supplementation,"  the researchers wrote.