Recent studies have underlined the importance of good nutrition. Here are examples:
- Whilst heart disease may have a genetic component (runs in the family), a Mediterranean diet can override the genetic risk. Deakin University analysed the diets of over 75,000 adults and found that participants with a high family risk of heart disease, actually had lower risks eating a Mediterranean diet. More proof that one can prevent heart attacks!
- A core component of the Mediterranean diet is olive oil and researchers have found that Kalamata olives themselves can reduce heart disease, curb inflammation that can lead to cancer, and reduce plaque formation in the brain that leads to Alzheimer’s disease
- Similar to its Mediterranean counterpart, the Tanzanian diet has gained popularity in recent years – it consists of whole grains, fibre, fruits and vegetables, meats such as wali wa nazi, rice cooked in coconut milk, and plantains (cooked bananas)
- Certain foods or supplements have been shown to reduce chronic inflammation that can cause heart disease, diabetes, obesity, psoriasis, arthritis, cancer, Alzheimer’s, and Crohn’s disease. Examples include:
- Fish oil (less heart disease & arthritis)
- Alpha-lipoic acid (less insulin resistance, cancer, liver disease & heart disease)
- Bromelain which is found in pineapples (better immunity)
- Curcurmin in tumeric & Spirulina (less joint inflammation)
- Ginger (less breast inflammation)
- Vitamin A in carrots, kale and spinach (less skin inflammation)
- Most of us are not eating enough vegetables – in fact 90% of Australians don’t follow recommended dietary guidelines, which currently advises at least 5 vegetables per day. Studies have confirmed this advice – vegetables reduces heart disease, cancer, stroke, respiratory disease and death. Some vegetable are better than others – go for green leafs (spinach, lettuce and kale), beta carotene &vitamin C (carrots, cabbage, broccoli and sprouts). Avoid starchy vegetables
- Citrus fruits (orange, grapefruit, limes) and berries also reduce inflammation
- Flavaonols, found in cocoa, berries, grapes, apples, and tea, have been found to reduce mental stress
- As important as what to eat more of, be aware of foods to avoid – processed or packaged foods, sugar, trans fat and refined carbohydrates (white bread, pasta, rice)
- Drinking coffee reduces prostate cancer, as found in a large meta-analysis of over a million participants. Drinking coffee before exercise helps you lose weight
- On alcohol, it’s beneficial to drink an occasional glass of wine (anti-oxidants, lower heart disease and diabetes risk, more diverse gut bacteria) but too much and every day will lead to an increased breast cancer risk, blood pressure, liver disease, arrhythmias and malabsorption (of folate). Moderation is key
- And how you eat is also relevant – eating in bright rooms results in 24% healthier eating, being mindful whilst you’re eating helps with digestion (rather than eating over your laptop at work), cooking at home leads to smaller portions and lower calorie meals, and writing down your grocery lists is correlated with healthier diets and lower body mass index.
References:
- https://www.deakin.edu.au/about-deakin/news-and-media-releases/articles/eating-your-way-to-a-healthy-heart-study-shows-diet-can-trump-genetics
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6272603/
- https://pubmed.ncbi.nlm.nih.gov/21676914/
- https://www.medicalnewstoday.com/articles/327322#Enriched-fish-oil-increased-blood-markers
- https://www.theaustralian.com.au/life/food-drink/forget-the-52-diet-now-its-all-about-the-32/news-story/05858c19e50ce895d9e2d7a6d610cd81
- https://www.mdpi.com/2072-6643/13/4/1103/htm
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
- https://www.byrdie.com/anti-inflammatory-supplements-5069710
- https://www.insider.com/anti-inflammatory-foods
- https://www.medicalnewstoday.com/articles/foods-that-cause-inflammation#about-inflammation
- https://www.sciencedaily.com/releases/2021/03/210304161111.htm
- https://bmjopen.bmj.com/content/11/2/e038902
- https://www.verywellfit.com/what-glass-wine-day-does-your-body-4864161
- https://www.cambridge.org/core/journals/public-health-nutrition/article/is-cooking-at-home-associated-with-better-diet-quality-or-weightloss-intention/B2C8C168FFA377DD2880A217DB6AF26F
- https://journals.sagepub.com/doi/10.1509/jmr.14.0115
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4430323/
- https://www.medscape.com/viewarticle/948019?src=wnl_tp10n_210408_mscpedit&uac=121590EZ&impID=3297782&faf=1