Using Artificial Sweeteners May Raise the Risk of Heart Disease

 

Artificial sweeteners— also called sugar substitutes—can be found in everything from soft drinks to baked goods, yogurts, cereals and dairy products. These sweeteners have long been viewed as a way to avoid the health-related risks associated with traditional sweeteners, such as high blood sugar, type 2 diabetes and obesity. 

Also, many people use artificial sweetening alternatives rather than real sugars as a way to cut calories and lose weight.

However, a new study has found that artificial sweeteners may actually be harmful to your health and could potentially lead to heart disease. Artificial sugar substitutes are not necessarily a safe or healthy alternative.

The study found that participants who consumed higher amounts of artificial sweeteners had a 9% increased risk of cardiovascular disease compared to those who did not consume any at all. This included younger individuals who had a higher body mass index (BMI), were less physically active and more likely to smoke.

Researchers also studied different types of artificial sweeteners and found aspartame intake was associated with a 17% increased risk of cerebrovascular events, while acesulfame potassium and sucralose were linked with increased coronary heart disease risk. 

While the authors of the study did their best to ensure the accuracy of the results, limitations and confounding issues remain. For example, people that consume high amounts of artificial sweeteners may be in poorer health status than their counterparts, and perhaps also consume greater amounts of other unhealthy foods. 

Thus rather than establishing that artificial sweeteners are 'bad' and should be avoided at all costs, the more adequate take-home point is that we should be vigilant about the indiscriminate use of these additives and consume them in moderation. 

There are multiple theories about why artificial sweeteners may cause disease, from alteration of insulin and glucose balance to modification of the gut microbiota. Another factor could be the interaction of artificial sweeteners with intestinal sweet taste receptors, which plays a part in insulin secretion and glucose absorption. 

Additionally, the alteration of gut microbiota by some artificial sweeteners could increase glucose intolerance and may be involved in the underlying mechanisms.

Thus if you use artificial sweeteners in foods and beverages, health experts recommend that you use them sparingly or in moderation, rather than relying on them excessively.

Beyond cutting down your consumption of such sweeteners, there are other steps you can take to minimize risk of cardiovascular disease and other health conditions associated with these products: 

• ·         Becoming more aware of how much artificial sweetener you are consuming
• ·         Cutting back on diet sodas or other drinks and foods. Instead drink unsweetened teas, sparkling waters and regular water
• ·         Consuming a healthy well-balanced diet that consists of fruits, vegetables, fish, proteins, legumes, beans and other food items
• ·         Getting regular physical activity

Health and Nutrition Benefits of Sesame Seeds

 

Sesame seeds are a rich and oily seed with a characteristic nutty flavor. They are small but packed with nutrients.

Black sesame seeds are believed to have medicinal properties. They have a long history of use in global herbal practices. In Ayurveda, sesame seeds were ground and applied as a poultice and a sesame paste was blended with ghee also for external use. Sesame oil was often applied to the skin and hair for added nourishment and was even used as a base in perfumed oils for anointing.

They have many health and nutrition benefits: 

1. Good Source of Fiber

Three tablespoons (30 grams) of unhulled sesame seeds provide 3.5 grams of fiber, which is 12% of the Reference Daily Intake (RDI).

Fiber is well known for supporting digestive health. Additionally, fiber may play a role in reducing our risk of heart disease, certain cancers, obesity and type 2 diabetes. 

2. Lower Cholesterol and Triglycerides

Sesame seeds consist of 15% saturated fat, 41% polyunsaturated fat and 39% monounsaturated fat. 

Eating more polyunsaturated and monounsaturated fat relative to saturated fat may help lower our cholesterol and reduce heart disease risk. 

What is more, sesame seeds contain two types of plant compounds — lignans and phytosterols — that may also have cholesterol-lowering effects. 

Thus regularly eating sesame seeds may help decrease high cholesterol and triglycerides — which are risk factors for heart disease.

3. Nutritious Source of Plant Protein

Sesame seeds supply 5 grams of protein per 3-tablespoon (30-gram) serving. Protein is essential for our health, as it helps build everything from muscles to hormones. 

4. Help Lower Blood Pressure

High blood pressure is a major risk factor for heart disease and stroke. Sesame seeds are high in magnesium, which may help lower blood pressure. 

Additionally, lignans, vitamin E and other antioxidants in sesame seeds may help prevent plaque buildup in our arteries, potentially maintaining healthy blood pressure. 

5. Support Healthy Bones

Sesame seeds are rich in several nutrients that boost bone health. Unhulled sesame seeds are especially rich in nutrients vital to bone health, including calcium. Soaking, roasting or sprouting sesame seeds can improve absorption of these minerals.

6. Reduce Inflammation

Long-term, low-level inflammation may play a role in many chronic conditions, including obesity and cancer, as well as heart and kidney disease.  Animal studies of sesame seed oil suggest their anti-inflammatory effects. This may be due to sesamin, a compound found in sesame seeds and their oil. 

7. Good Source of B Vitamins

Sesame seeds are a good source of certain B vitamins, which are distributed both in the hull and seed. B vitamins are essential for many bodily processes, including proper cell function and metabolism. 

8. Aid Blood Cell Formation

Sesame seeds supply iron, copper and vitamin B6, which are needed for blood cell formation and function.

9. Aid Blood Sugar Control

Sesame seeds are low in carbs while high in protein and healthy fats — all of which may support blood sugar control. 

Additionally, these seeds contain pinoresinol, a compound that may help regulate blood sugar by inhibiting the action of the digestive enzyme maltase. This may result in lower blood sugar levels.

10. Rich in Antioxidants

The lignans in sesame seeds function as antioxidants, which help fight oxidative stress — a chemical reaction that may damage our cells and increase our risk of many chronic diseases. 

Additionally, sesame seeds contain a form of vitamin E called gamma-tocopherol, an antioxidant that may be especially protective against heart disease.

11. Support our Immune System

Sesame seeds are a good source of several nutrients crucial for our immune system, including zinc, selenium, copper, iron, vitamin B6 and vitamin E. For example, our body needs zinc to develop and activate certain white blood cells that recognize and attack invading microbes.

12. Soothe Arthritic Knee Pain

Osteoarthritis is the most common cause of joint pain and frequently affects the knees.

Sesamin, a compound in sesame seeds, has anti-inflammatory and antioxidant effects that may protect our cartilage.

13. Support Thyroid Health

Sesame seeds are a good source of selenium. This mineral plays a vital role in making thyroid hormones.

14. Aid Hormone Balance During Menopause

Sesame seeds contain phytoestrogens, plant compounds that are similar to the hormone estrogen. Phytoestrogens may help counteract hot flashes and other symptoms of low estrogen. Also, these compounds may decrease the risk of certain diseases — such as breast cancer — during menopause.

15. Easy to Add to Diet

Sesame seeds can give a nutty flavor and subtle crunch to many dishes, including salads, granola, baked goods and stir-fries. Tahini and sesame flour are other products made out of sesame seeds.

Both white and black varieties are a popular culinary ingredient in sweet and savory dishes and especially in a diverse array of Asian cuisine. Seeds can be eaten raw or roasted to enhance the inherent sweet, nuttiness. While white sesame seeds are often ground into a paste and used as a condiment, black sesame seeds are often found in spice blends, salads, tofu dishes, crackers, sushi rolls, on baked goods, and more. Black sesame seed is especially popular in desserts where the bitter, earthiness pairs well with sweeter components.

White sesame seeds often are added to buns and breads and other baked goods, adding a crispy texture. In their powdered form, white sesame seeds are used in curry sauces, chutneys and rice, producing a milder flavor than the black variety. Toasted white sesame seeds are commonly added to sushi rolls. They are about 50 percent oil by weight.

While sesame seeds are popular for their healthful properties and as a food ingredient, they are often pressed into a liquid for their high oil content.

Two Cups of Black Tea Each Day Linked to Lower Risk of Death

 

Drinking black tea, at least two cups a day, may help you live a longer, healthier life, according to a new research from the National Institutes of Health, U.S. 

The findings, published in the Annals of Internal Medicine, found that black tea drinkers had a "modestly" lower risk of death from all causes, as well as death from cardiovascular disease, ischemic heart disease and stroke. 

The participants of the study were followed for about 11 years. It was found that those who drank at least two cups of tea per day had a 9%–13% lower risk of death from all causes, compared to those who did not drink tea at all.

While past evidence has linked tea consumption with greater longevity and these studies predominantly evaluated green tea, typically in Asian populations, the new research suggests that the health benefits of black tea are similar to those of green tea, and that even higher levels of black tea consumption can be part of a healthy diet. 

The findings held true regardless of how people enjoyed their tea—hot or cold, with or without milk or sugar—and how quickly or slowly they were able to metabolize the caffeine. 

The health benefits appeared to cap off around two cups of tea a day. Although more tea was not necessarily harmful, there were not any added health benefits.

Black tea contains high levels of polyphenols and flavonoids, which are known to reduce oxidative stress and inflammation, according to Dana Hunnes, senior clinical dietitian at UCLA Medical Center, and assistant professor at UCLA Fielding School of Public Health.

"It is likely that what this study was seeing may be related to the effect of these phytonutrients and compounds in tea that reduce oxidative stress and inflammation, and therefore lower the risk of all-cause mortality," Hunnes said. 

Both inflammation and oxidative stress damage our cells and may eventually lead to cancer. 

Hunnes added that inflammation has also been found to be a contributing factor for many other health conditions, too, like heart disease, stroke and diabetes. 

"Inflammation is affected significantly by what we eat, what we drink, and whatever else we ingest," said Hunnes, "which is why so many conditions are now considered 'nutrition-related' chronic disease." 

In consuming foods and beverages that are rich in phytonutrients (compounds produced by plants), you can give your body a nutritious boost by enhancing immunity and repairing and protecting against cellular damage. 

Consuming flavonoids and polyphenols specifically can help improve blood vessel function, lower bad cholesterol and manage insulin sensitivity, among other things, according to Guy L. Mintz, director of cardiovascular health and lipidology at Northwell Health's Sandra Atlas Bass Heart Hospital. 

However, as tea contains a lot of caffeine, some people may be sensitive to its stimulating effects. It is also a diuretic and too much may lead to dehydration, warned by Dr. Mintz.

Results of eating bread for breakfast

 

Many people eat bread for breakfast. But according to Doctor Masatsugu Fukushima, a gastrointestinal specialist, it is better not to do so. 

First of all, eating bread for breakfast causes a sharp rise in blood sugar.

Because hormones such as cortisol and adrenaline that raise blood sugar levels are secreted more than usual in the morning, therefore, eating carbohydrates in the morning causes a higher rise in blood sugar than eating them in the afternoon. The phenomenon of high blood sugar levels in the morning is well known to diabetics as the "dawn akatsuki phenomenon."

Such fluctuations in blood sugar levels damage blood vessels and are thought to lead to arteriosclerosis, myocardial infarction and stroke.

After a blood sugar spike, our body will try to lower blood sugar through the secretion of insulin. But the blood sugar levels tend to drop too much as a result. This is known as "functional hypoglycemia." 

When the brain receives the message of a "drop in blood sugar levels", there is a craving that tends to look for other carbohydrates. This leads to a high-carb diet throughout the day, possibly starting to feel hungry two hours after breakfast.

Moreover, bread is easy to eat and fills you up, but filling up means that it stays in your stomach for a long time. So it is harder to digest than other foods. 

In addition, gluten contained in wheat is difficult to be broken down by digestive enzymes, so it is absorbed by the mucous membrane of the small intestine without being fully digested. The undigested food damages the mucous membrane of the small intestine and causes abdominal pain and allergies. 

Continuing to eat bread made from heat-treated wheat can also lead to the onset or exacerbation of obesity, high blood pressure, diabetes, arteriosclerosis, myocardial infarction, cerebral infarction and cancer. 

Finally, eating bread for breakfast disrupts the autonomic nervous system. Since the sympathetic and parasympathetic nerves communicate with each other when you get up in the morning. If you consume sugar at this time, it may disrupt this biological clock.

How effective is Chinese medicine in treating COVID-19?

 

Experts say that traditional Chinese medicines (TCM) are more suitable for treating Covid-19 in its early stages, or for patients with mild symptoms. They have proved effective in relieving Covid-19 symptoms such as fever, coughs, fatigue and also helped shorten the duration of hospitalization, prevent non-serious cases from developing into serious ones, improve the recovery rate and reduce the death rate.

Chinese medicine practitioners usually prescribe medicine based on the symptoms and the physical conditions of individual patient. They are skilled at targetting coughing, sore throat, vomiting and diarrhoea so as to speed up recovery. 

Herbal medicines such as Scutellariae Radix and Houttuynia Cordata are used to protect the lung, heart, liver and kidney from being damaged by inflammation caused by the virus. Most preventive prescriptions aim at nourishing the lung and strengthening the immune system as well as removing the toxins in our body so that we are in a better position to combat the virus.

Lianhua Qingwen, Jinhua Qinggan and Xuebijing are three of the Chinese medicines that have been recommended for use as part of mainland China’s standard therapy for Covid-19.

Lianhua Qingwen comes in the form of capsules and has 13 ingredients, including apricot kernel, rhubarb, honeysuckle and forsythia powder. The capsules can help clear the virus and remove toxins, expand the lungs and reduce fever.

One study examined the impact of taking Lianhua Qingwen on 284 patients and found that the capsule can significantly reduce the clinical symptoms of Covid-19 patients – particularly fever, fatigue and coughing – leading to a higher recovery rate and a shorter recovery time.

Jinhua Qinggan, offered as granules, has 12 ingredients including honeysuckle, Baikal skullcap root and sweet wormwood herb.

In a small trial, Covid-19 patients who had Jinhua Qinggan in addition to standard care saw a greater reduction in symptoms such as fatigue, fever and coughing than those who did not take it.

Xuebijing, delivered as an injection, has five ingredients, including safflower, Chinese angelica root and red peony root, and is given in hospital. It can improve blood circulation and help to reduce fever.

Combined with antibiotics, Xuebijing is also helpful in curing the sepsis that can occur when an infection triggers a chain reaction throughout the body. If untreated, sepsis can lead to tissue damage, organ failure or death.

Experts say these three TCMs have minimal side effects – if taken according to directions. The most common side effects associated with Lianhua Qingwen are bloating, diarrhoea and rashes. The only reported adverse effect of Jinhua Qinggan is diarrhoea.

As the TCM’s objective is to “regulate the spirit and restore qi [the body’s vital energy] to achieve optimisation, to strengthen vital qi, eliminate pathogens” and restore the harmony of yin and yang, the above three TCMs, however, mainly clear internal cold and heat.

Experts caution that TCM must be taken based on an individual’s health condition, and advise people to consult qualified practitioners before taking the medications for the relief of Covid-19. Thus the above three Chinese medicines might not be suitable for all people. It all depends on the symptoms and the physical conditions of individual patient.

In addition, the capsules and granules should be taken for no more than two weeks as, in the long term, their use may deplete the body’s strength and cause organ damage, especially in frail or chronically ill patients.

TCM works differently to antiviral Western medicines such as remdesivir and Paxlovid, experts say.

“Western medicine and Western drugs target the virus,” explains Albert Leung Wing-nang, a Hong Kong professor of traditional Chinese medicine at Tung Wah College and a registered TCM practitioner. “TCM modifies our body’s resistance to the virus so that our body can easily fight the virus in case one is infected.

“One major advantage of TCM is that it is not much affected by the mutation of the virus, as the herbal drugs we use have been used for thousands of years and never need to be changed,” Leung says.

Cheng Yung-chi, a professor of pharmacology at Yale University’s school of medicine and chairman of the Consortium for Globalisation of Chinese Medicine, also said a proper combination of TCM and Western medicine could be the best way to control the disease progression and post-disease syndromes, such as so-called long Covid.

Eggs are the Most Cost-Efficient Protein Sources

Compared with other types of animal proteins, eggs are affordable, lean, and abundant in healthy nutrients like vitamins, minerals, antioxidants and nutritious fats. 

One study found that eggs are extremely cost-efficient protein sources — more so than red meat, poultry and seafood. 

They are also some of the most cost-efficient sources of nutrients including choline, vitamin A, vitamin D and vitamin E. 

Some research has even observed that people who consume eggs regularly as part of a well-balanced diet tend to have a higher intake of vitamins and minerals compared with those who do not eat eggs. 

Another benefit of eggs is that they are incredibly versatile. There are many delicious ways to enjoy eggs all throughout the day. There are a ton of simple ways to incorporate eggs into your daily diet. And even if the recipe you are following does not call for eggs, you can still scramble a few on the side and then mix them into your final dish. 

For example, one salad topper to consider is boiled eggs. Even adding just one boiled egg to your salad provides an extra 6 grams of protein.

Or, try this scrambled egg stir-fry recipe that pairs eggs with shrimp, ginger and green onions.

Foods that cause or reduce Bloating

 

If you feel uncomfortably bloated after meals, it might be time to look at the types of foods you are eating.

Broccoli, cabbage, kale

Broccoli, cabbage and kale are cruciferous vegetables and contain raffinose—a sugar that remains undigested until bacteria in the gut ferment it. That produces gas and makes you bloat. However, consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that is less prone to bloating. Hence, we need to keep eating the green vegetables, but limit the portions.

Beans

Beans, along with lentils, soybeans and peas, are gas-causing foods. They contain sugars and fibers that our bodies cannot absorb. So when legumes reach the large intestine, the gut bacteria take the lead and feast on them. This process leads to gas. 

If combining legumes with easily digestible whole grains, like rice or quinoa, we will eventually get used to them. If you eat fruits, veggies, nuts, whole grains and beans often, they will not bother you as much as if you eat them sporadically.

Milk

If you feel gassy after a few slices of cheese or a bowl of cereal with milk, you may be lactose intolerant—which means your body lacks the necessary enzymes to break down lactose (the sugar found in dairy products). That can cause gas to form in the GI tract, which may trigger bloating. 

So you may opt for the many lactose-free or nondairy alternatives. The American Gastroenterological Association (AGA) also suggests the use of lactase tablets like Lactaid, which help people digest foods that contain lactose.

Apples

High in fiber, apples also contain fructose and sorbitol, sugars found in fruits that many people cannot tolerate. 

But apples are a great snack and eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis and emphysema, so eating them in moderation and separately from meals, and time your eating right. Other fruits that bloat include pear, peaches and prunes. 

Salty foods

Eating high-sodium foods can trigger water retention, which can balloon you up. But sodium sneaks its way into most processed and packaged foods, including soups, breads as well as other salty fast foods. That makes it very difficult to avoid. When and if you do succumb to salt, drink a lot of water to help flush it out. 

Luckily, there are foods that can reduce bloating.

Cucumber

The vegetable contains quercetin, a flavonoid antioxidant that helps reduce swelling. Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes.

Bananas

Foods rich in potassium—like bananas, plus avocados, kiwis, oranges and pistachios—prevent water retention by regulating sodium levels in our body and can thus reduce salt-induced bloating. Bananas also have soluble fiber, which can relieve or prevent constipation, and bloating can also be caused by constipation.

Papaya

The enzyme in papaya, papain, helps break down proteins in our GI system, which makes digestion easier. It also has anti-inflammatory properties, as well as fibers that support a strong digestive tract.

Asparagus

Asparagus is an anti-bloating superfood. 

It contains prebiotics, which help support the growth of 'good' bacteria. This helps maintain a healthy balance in our digestive system to prevent and/or reduce gas. 

In addition, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health.

Yogurt

Probiotics help regulate digestion and champion the overall health of our digestive tract.

So eat the bloat away with yogurt that has active cultures. You can sweeten it with a little honey, jam or granola.

Fennel seeds

Fennel is a digestive tract savior. The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating. You can also chew on the seeds directly or sip on a fennel tea at the end of a meal.

Ginger

Ginger contains the digestive enzyme zingibain. which helps the digestive system break down protein. The compound potentially helps food be digested more easily, reducing bloat, gas or constipation. 

Peppermint and chamomile tea

If you are feeling puffy after dinner, you can sip on a hot cup of peppermint or chamomile tea. Both kinds relax GI muscles to help dissipate the gas that causes the stomach to bloat. Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort.