Low-Fat Vegan Diet may bring Relief from Rheumatoid Arthritis

 

About 1 in 200 people in the U.S. have rheumatoid arthritis, which is caused when the immune system goes haywire and attacks the body’s joints. It is more common in women and causes symptoms such as swelling, stiffness and pain.

Doctors have linked rheumatoid arthritis to diet for decades. The aches and pains caused by rheumatoid arthritis appear to be connected to what we eat. Common rheumatoid arthritis trigger foods include grains with gluten, nuts, citrus and chocolate. A 2017 survey of 217 patients with the condition found that 19% said certain foods, such as sugary soda and sweets, made their symptoms worse.

A 2021 review of research found positive results for the Mediterranean diet, high doses of omega-3 fatty acids (which are found in fish oil), vitamin D supplements, and cutting out salt. 

A new study in women suggests that adopting a low-fat vegan diet and then getting rid of trigger foods may bring relief within months, possibly by helping patients to quickly shed weight. 

After participants were on the low-fat vegan diet for 16 weeks, their average number of swollen joints dipped from 7 to just more than 3, and they reported better overall symptoms. And average body weight fell by a whopping 14 pounds. 

It is not clear if the lost weight is more responsible for the diet’s benefits than the actual foods, says Harvard Medical School rheumatologist Daniel Solomon, MD. Another possibility is that certain parts of the diet – and not the full diet – were responsible, he says.

Even though there is uncertainty about the effectiveness of the diet, patients are encouraged to try changing their eating patterns before turning to medication.

Rising Blood Pressure Levels during youth linked to Poor Brain Health later in life

 

Young people who have moderate to high blood pressure that gradually rises over time may be at risk for poor brain health later in life, researchers found. The elevated blood pressure levels in youth that increase during early adulthood may impact the structure of the brain and exacerbate declining brain health later in life.

The findings show how important it is to control blood pressure through your lifetime, including beginning at a younger age.

The report added that "preventing blood pressure increases as early as young adulthood may be warranted." 

Common risk factors that can lead to hypertension include: 

• High sodium or low potassium diet
• Lack of physical activity
• Obesity
• Too much alcohol
• Tobacco use
• Genetics and family history

For those living with hypertension, there are proactive steps that can lower blood pressure. And doing so may help protect brain health later in life. Given that lifestyle plays a major role in hypertension, you might be able to successfully manage your blood pressure just by making healthy changes in your daily routine and modifying behavioral risk factors. 

Pamela J. Schreiner, study co-author and professor in the Division of Epidemiology and Community Health at the University of Minnesota, stressed the power of prevention and said you have the ability to change potentially bad outcomes with minor adjustments.

"Be mindful that what happens in your twenties does matter," Schreiner said. "The time for prevention is when you're young (age 18 to 30), not in your 50s, because by then you've missed a critical period to avoid cumulative damage. You can't control genetics, but a healthy lifestyle early on goes a long way to assuring you will have a healthy middle age." 

Even small modifications in your diet and lifestyle adjustments can make a difference. Both weight loss and lowering dietary sodium intake can improve blood pressure control, Jonathan Graff-Radford, an associate professor of neurology at the Mayo Clinic in Rochester, Minnesota, said.

Engaging in regular physical exercise, eating a heart-healthy diet such as the Mediterranean diet, and limiting alcohol consumption are some of the steps suggested by Dr. Graff-Radford. 

Treating other vascular risk factors, including diabetes, smoking, and obesity, are also associated with improved brain health, Dr. Graff-Radford said. Additionally, an emerging risk factor for dementia is hearing loss, so treating that may be an important consideration as well. 

"If it's identified that you have high blood pressure," said Dr. Graff-Radford, "It's empowering to know that by considering an earlier intervention and taking the necessary actions to treat it, you can potentially mitigate the negative effects in mid- and late life."

What Should we do Before and After the COVID-19 Vaccine?

 

There are a handful of eating strategies that best support your body's needs, both before and after having the vaccination. 

Avoid Alcohol Before and After Your Vaccination

There are a few key reasons to nix alcohol for at least a few days before and after receiving the vaccine or booster. While some people have minimal or no side effects, others may experience fatigue, headache, muscle pain, chills, fever and nausea, according to the Centers for Disease Control and Prevention (CDC). Even light alcohol consumption can trigger dehydration, which may intensify these side effects. And if you are dehydrated or have a bit of a hangover, it may be difficult to distinguish between your body's reaction to the alcohol versus the vaccine or booster shot. 

Drinking alcohol has also been shown to stress the immune system. There has been a long-observed relationship between excessive alcohol intake and a weakened immune response. And while alcohol may help you fall asleep faster, it triggers more sleep disturbances and interferes with overall sleep quality and duration, another disruptor of optimal immune function. 

Eat for Sleep, Especially the Night Before

Being well-rested helps your immune system work to its fullest potential. To ramp up your sleep quality before you get vaccinated, be strategic about what you eat, especially for dinner. 

A study found that eating too little fiber (fruits, veggies, whole grains, pulses, nuts, and seeds) and too much saturated fat and sugar (fatty meat, dairy products, sweets) can lead to less restorative, more disturbed sleep. In addition, highly processed foods can fuel inflammation; and systemic chronic inflammation can impair normal immune function.

In contrast, a higher fiber intake led to more time in deep, high-quality, slow wave sleep.

If you need a snack between dinner and bedtime, reach for fresh fruit and/or nuts. 

The best way to support your immune system post-vaccination is to prioritize nutrient-rich, anti-inflammatory whole foods.

In summary, work veggies into both lunch and dinner meals, and incorporate fruit into breakfast and a daily snack.

Stay Well-Hydrated

Being well-hydrated is one of the most important ways to maximize how you feel, both before and after your vaccination. 

Fainting during or after vaccination

This is typically triggered by anxiety or pain rather than the vaccine itself. In addition to getting some reassurance about the procedure, drinking a beverage and eating a snack before the vaccination process have been shown to sometimes prevent anxiety-related fainting. 

In addition to anxiety or pain, low blood sugar can also cause fainting. So, eating a meal that helps regulate your blood sugar before your shot is a smart strategy. Your best bet for blood sugar regulation is a combo of veggies, paired with lean protein, nutrient- and fiber-rich carbs, and healthy fat. 

Plant-based omega-3s may boost heart health and reduce risk of heart disease

 

People often think of salmon when they think of omega-3 fatty acids, but a new research review found that the major plant-based version of the nutrient, alpha-linolenic acid (ALA), can benefit heart health and reduce the risk of heart disease for those who do not eat seafood.

Researchers found that consuming ALA that is found in plant-based foods like walnuts and flaxseeds was associated with a 10 percent lower risk of cardiovascular disease and a 20 percent reduced risk of fatal coronary heart disease. Previous research has linked omega-3s with a lower risk of heart disease. However, this conclusion was based on a large evidence base from marine-derived omega-3s, and there was less evidence for the benefits of ALA. 

After analyzing the studies, the researchers found that ALA had beneficial effects on reducing atherogenic lipids and lipoproteins -- for example, total cholesterol, low density-lipoprotein cholesterol and triglycerides -- as well as blood pressure and inflammation. This could help explain ALA's benefits to heart health, according to Emilio Ros, emeritus investigator at Institut d'Investigacions Biomèdiques August Pi Sunyer. 

Thus there are multiple ways of meeting the recommendations for omega-3 fatty acids. 

"We were able to find evidence supporting current dietary guidelines that ALA should provide about 0.6%-1% of total energy in a day, which is about 1.1 grams a day for women and 1.6 grams a day for men," Ros said. 

These recommendations are equal to about 1/2 ounce of walnuts or just under one teaspoon of flaxseed oil. 

Getting Protein From a Wide Variety of Sources May Lower Risk of High Blood Pressure

 

Getting protein from a wide variety of sources may help adults lower their risk of developing high blood pressure, according to new research. The findings suggest even further that proper nutrition—specifically consuming a balanced, varied diet—can help support cardiovascular health.

The study, published recently in Hypertension, a journal from the American Heart Association (AHA), found that people who consumed a high variety of protein—from at least four or more different animal, plant or seafood sources—had a 66% lower risk of developing hypertension (high blood pressure), as compared to people who ate fewer types of protein.

"The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure," study author Xianhui Qin, said.

Researchers analyzed data from more than 12,000 participants who took at least two out of seven surveys in the China Health and Nutrition Survey project. Participants self-reported three consecutive days of meals, along with a household food inventory during each survey.

Importantly, the results only applied to participants who ate an "appropriate level" of protein; the positive effects were no longer observed once certain foods were eaten in larger quantities, notably red meat, poultry and whole grains. People who ate the least amount of total protein were also at a greater risk of developing hypertension. 

Each protein source has unique nutrients that can offer heart-health benefits. "Legumes are high in potassium, which helps reduce the tension in the arteries, allowing for better blood flow," said Michelle Routhenstein, a cardiology dietitian and certified diabetes educator. "And fish is a good source of selenium, which helps reduce inflammation and oxidative stress in the body, two contributors to heart disease and high blood pressure."

Fish—specifically fish oils—also relaxes blood vessels and improves insulin sensitivity, both of which reduce hypertension risk.

In 2021, the AHA set new dietary guidelines to improve cardiovascular health. One suggestion—among getting adequate physical activity and minimizing added sugars and salts—is to include sources of lean or high-fiber protein. Plant proteins, fish or seafood, low-fat or non-fat dairy, and lean meats (while limiting red or processed meats) are all good options, the association said. 

The AHA recommends eating one to two servings—or a total of 5.5 ounces—of protein each day. 

Having hypertension puts you at an increased risk of developing other conditions like heart disease and stroke. And while adding new protein sources to your diet can reduce your risk of hypertension, it is not the only way to do so: Other dietary choices and lifestyle modifications have been shown to help keep a hypertension diagnosis at bay. 

The following are ways to reduce your risk of hypertension, according to the AHA: 

• Maintain a healthy weight
• Be physically active
• Don't smoke cigarettes
• Limit alcohol (one drink per day for women; two drinks per day for men)
• Eat a heart healthy diet (which includes vegetables, fruits, whole grains, low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils, and nuts)
• Limit sodium, sweets, saturated fats, sugar-sweetened beverages and red meats.