Essendon Chiropractic Centre

Mother always said eat your greens, well here is why ?

Flavonol-rich foods may help lower disease risk, boost longevity
Diets rich in foods that contain a high amount of naturally occurring compounds called ‘flavonols’ are associated with a lower risk of death and disease.
Flavonols are natural compounds present in plant-based foods like fruits, vegetables, and tea leaves.
A new study shows that consuming a flavonol-rich diet is associated with a lower risk of all-cause mortality and mortality risk from certain chronic diseases.
Experts recommend increasing flavonol intake through a healthy and varied diet rather than relying on supplements.
Flavonols are a type of flavonoidTrusted Source, potent bioactive compounds found in almost all plant-based foods.

Previous researchTrusted Source suggests a flavonoid-rich diet may help keep blood vesselsTrusted Source healthy, balance cholesterol levels, reduce inflammation, and lower the risk of heart issues.

They may also play a role in preventing cancer by eliminating carcinogens from the body and stopping cancer cells from growing and spreading.

Now, a prospective cohort study has further emphasized the potential benefits of a flavonol-rich diet in reducing mortality risk.

The new study investigated the association between the intake of dietary flavonols — isorhamnetin, kaempferol, myricetin, and quercetin — and the risk of all-cause and disease-specific mortality in adults in the United States.

The findings are published in NatureTrusted Source.

Analyzing flavonol intake and mortality risk
In this study, researchers analyzed dietary flavonol intake data from three cycles of the National Health and Nutrition Examination Survey (NHANES)Trusted Source database, spanning 2007 to 2019.

NHANES participants were eligible to provide information regarding their food and beverage intake for two non-consecutive 24-hour periods. The present study excluded participants without dietary flavonol intake data or with incomplete demographic information.

A total of 11,679 participants, with an average age of 47, were evaluated for their flavonol intake and examined for disease-specific and all-cause mortality risk.

The researchers obtained data on dietary flavonol intake from the USDA Survey Food and Beverage Flavonoid Values, while they determined specific amounts of flavonols in each food item using the USDA Nutrient Data Laboratory. They used this comprehensive information then to calculate the estimated daily flavonol intake of participants.

To analyze mortality risk, researchers utilized the National Death IndexTrusted Source file and the 2019 Public Access Link mortality dataset, categorizing mortality according to specific causes, including cancer, cardiovascular diseases, diabetes, and Alzheimer’s disease.

The study followed participants from initial interview until death or end of study in December 2019, with a median follow-up of 7.8 years.

Participants were divided into subgroups according to various sociodemographic factors — including age, s*x, and poverty ratio — and disease history to assess the impact of flavonol intake.

The researchers used a multi-confounder-adjusted competing risks model to account for competing mortality risks.

Who is most likely to have a flavonol-rich diet?
The study found that the sociodemographic groups with the highest total flavonol intakes were:

males (55.84%)
younger (with only 2.15% being 80 years or older)
non-Hispanic white (74.6%)
married or living with a partner (67.95%)
individuals with at least a high school diploma (86.84%)
those living above the poverty line (89.63%)
alcohol consumers (92.80%)
individuals with a body mass index (BMI) between 18.5 to 30.0 (63.50%).
A significant portion had a history of diabetes (72.50%), hypertension (57.52%), hyperlipidemia (26.58%), and heart-related conditions (95.60%–97.53%).

Notably, every 10-year increase in age was associated with a significant increase in mortality risk. A BMI below 18.5 or a history of diseases were also significantly associated with a higher risk of all-cause mortality.

The data suggests that despite the highest intake of flavonol being predominantly among male and non-Hispanic white participants, being female or Mexican American was significantly related to a lower risk of mortality from all causes.

How flavonol intake may impact death and disease risk
After adjusting for health and sociodemographic factors, the analysis revealed significant associations between total and specific flavonol intake and mortality risks from various causes.

The highest intake of dietary flavonols reduced the risk of cancer-related mortality by 55%, cardiovascular disease mortality by 33%, and risk of death from other causes by 36%.

Comprehensive findings also highlighted specific flavonols, each contributing to substantial reductions in all-cause and disease-specific mortality risks.

Of note, the highest myricetin consumption exhibited a staggering 66% decrease in Alzheimer’s disease-specific mortality risk.

The researchers observed no significant correlation between dietary flavonol intake and mortality risk from diabetes.

The study results also revealed that the consumption of flavonols had a greater protective effect against all-cause mortality in those over 40 years old than in younger individuals.

These findings suggest diets rich in flavonols could significantly lower the risks of death from cancer, heart disease, Alzheimer’s disease, and other causes among U.S. adults, particularly in mature or aging populations.

What are the study’s limitations and takeaways?
The study’s findings on flavonol intake and mortality are limited by a partial dataset from the NHANES database and an estimation of flavonol intake that might not accurately reflect consumption over the study period.

Further research is needed to confirm the results, considering additional dietary factors such as total calorie intake and micronutrient supplement usage, which could influence the observed flavonol effects.

Medical News Today discussed this study with Dr. Thomas M. Holland, a physician-scientist at the RUSH Insitute for Healthy Aging, Rush University System for Health, not involved in the study.

He said: “[I]t is a little challenging to establish the dietary intake of flavonoids from 24-hour recalls instead of food frequency questionnaires that would provide a bit more robust data on typical food intake habits or behavior.”

However, he suggested that 24-hour recalls provide adequate data and that the study design and sample size were strengths.

The health benefits of flavonoids are well established, but this study is the first to thoroughly explore the relationship between dietary flavonol intake and cause-specific mortality in humans.

So, while it has its limitations, Dr. Holland explained, “[t]his study really moves the research that has been done over the last 15 years — particularly in the last 4 years —forward in a great way.”

“One notable aspect of the study is its detailed analysis of various types of flavonols, including total flavonol, isorhamnetin, kaempferol, myricetin, and quercetin,” added Michelle Routhenstein, RD, a registered dietitian who specializes in preventative cardiology nutrition at Entirely Nourished, and who was not involved in this study.

“By considering these specific flavonoid compounds, the study provides a nuanced understanding of how different components of flavonoid-rich diets may influence mortality risks,” she said.

Dr. Holland emphasized:

“The primary aspect here is that the data shows a reiteration that consumption of nutrient and [bioactive] rich foods in a healthier diet is associated with decreased risk of some of the most detrimental non-[communicable] diseaseTrusted Source processes that plague the world.”

Expert tips to increase dietary flavonol intake
To incorporate more health-promoting, flavonol-rich foodsTrusted Source, Dr. Holland suggested an overall shift to a healthier diet, such as the MIND diet or the Green Mediterranean diet.

“These diets stand as one of the preeminent ways we can safeguard cognitive health while also mitigating risks for Alzheimer’s dementia, all-cause mortality, cancer, and cardiovascular disease, given their robust flavonoid concentrations,” he explained.

Kiran Campbell, RDN, registered dietitian and owner of Kiran Campbell Nutrition, not involved in the study, agreed that a broader focus on diet is essential.

“StudiesTrusted Source suggest that the overall intake of fruits and vegetables provides more health benefits than focusing on a single plant compound like flavonoids,” she said.

According to Routhenstein and Campbell, for those looking to incorporate more flavonols into a healthy diet, some of the richest sources include:

tea: green and black tea
chocolate: dark chocolate or cocoa
legumes: chickpeas and soybeans
fruit: apples, grapes, cherries, citrus fruits
vegetables: red onion, artichokes, bell peppers
berries: black currants, cranberries, and other berries
herbs: dill, parsley, and oregano
dark leafy greens: spinach and kale
grains/pseudo-grains: buckwheat and quinoa
Are food sources of flavonols better than supplements?
In short, yes. Obtaining flavonols from whole foods is preferable to supplements.

While flavonoid levels are not concerning in the amounts found in foods, high-potency supplements can lead to excessive consumption and flavonoid toxicityTrusted Source.

FlavonoidsTrusted Source are often considered safe because they are natural, but supplements may exceed safe intake levels or interact with medications, leading to potential risks, warned Campbell.

Dr. Holland further suggested:

“[C]onsider incorporating whole fruits and vegetables into your diet and enjoying a cup of tea. If you decide to use supplements, it’s recommended to do so under the guidance of your primary care physician to help address any nutritional gaps you may have. This approach allows you to benefit from the diversity of quantity and quality of nutrients found in whole foods, including valuable bioactives like flavonols.”

Hope for improving longevity and disease outcomes
The study concludes that there is a significant link between the intake of dietary flavonols and mortality rates in U.S. adults.

The findings suggest that flavonol intake can help predict disease survival and that dietary modifications can be used to manage health risks.

In particular, flavonol intake may positively impact overall mortality rates and mortality rates specific to cancer, Alzheimer’s disease, and cardiovascular disease, reflecting flavonol’s potent anti-tumor, anti-inflammatory, and antioxidant effects.

Campbell explained that most chronic conditions begin to present during our later years, so individuals who have these conditions or are at a higher risk of developing them may find it encouraging to know that the protective factor against mortality was stronger for those over 40.

Dr. Holland agreed, concluding that although making changes earlier in life is ideal, “it’s never too early or too late to begin implementing healthy lifestyle adjustments, particularly concerning diet and physical activity.”

Mother always said eat your greens, well here's why

Flavonol-rich diets: What they contain, how they may boost health A new study has found an association between diets rich in flavonols and a lower risk of disease and mortality in a United States population.

After seeing a male for a pre-employment exam weighing in at 177 kg I thought it be good to cardio vascular killers -pulmonary embolism

How Long Before a Pulmonary Embolism Turns Fatal
Timeline From Onset of Symptoms to Hospitalization

By Pamela Assid, DNP, RN
Published on December 16, 2022
Medically reviewed by Sanja Jelic, MD

A pulmonary embolism (PE) results from a blood clot lodged in the lungs. This clot usually originates from breaking off another clot elsewhere in the body, typically the legs.1 With rapid treatment, most people affected by pulmonary embolism can recover.
However, a pulmonary embolism is considered a life-threatening emergency because the clot blocks blood flow into the lungs, causing pressure on the heart's right ventricle (chamber), eventually leading to excessive heart strain and death.
This article reviews blood clot fatality, the formation and travel time of clots to the lungs, symptoms and risk factors of pulmonary embolism, and when to seek medical care.

Are Blood Clots Fatal?

Studies estimate the incidence of pulmonary embolism in the United States at 1 per 1,000 people per year, equating to 200,000 to 300,000 hospital admissions per year. It is estimated that as many as 30,000 to 50,000 Americans die yearly from PE.2
Because of variations in the severity of the clot blockage to the lung's blood vessels and the pressure exerted on the heart's right ventricle, health outcomes vary. However, the pulmonary embolism's impact on the heart's right ventricle function is the most common cause of pulmonary embolism death.3
For people with pulmonary embolism but no associated decrease in right ventricle function, estimates place mortality (death) at around 2%. People with PE causing increased stress on the heart's right ventricle have a greater than 15% mortality rate.3
Therefore, knowing the signs and symptoms of a pulmonary embolism and seeking rapid treatment is crucial to long-term survival.

Formation and Travel Time to Lungs

Pulmonary embolisms almost always begin as a distant clot in the arms or legs.4 Small pieces can break off and travel through the body's blood vessels as the distant clot grows. While smaller pieces might pass through the lungs without a problem, larger fragments of the clot can lodge in the lung's blood vessels and create a pulmonary embolism.5
The size of the distant clot piece that lodges in the lung and how quickly that lodged piece starts to grow in the lung's blood vessels will affect how quickly pulmonary embolism forms.

Identifying the Signs of a Pulmonary Embolism

People affected by pulmonary embolism can have different signs and symptoms. These may vary depending on the size of the PE, how much the lung is affected by lack of blood flow, and any underlying medical conditions, which can worsen PE formation.6
The most common symptoms of pulmonary embolism are:6
• Shortness of breath
• Chest pain that might worsen when breathing in
• Cough
• Leg or arm pain or swelling, which could be where the distant clot formed
• Pain in the upper back
• Excessive sweating
• Light-headedness, dizziness, or passing out
• A bluish tinge to lips or nails due to lack of properly oxygenated blood in the body's blood vessels

Risk Factors

Some risk factors associated with pulmonary embolism include:4
• Inactivity, such as during a long car or plane ride, can cause distant clots to form.
• Other medical conditions, like cancer or heart disease, can elevate the risk for PE.
• Smoking can cause blood vessel disease, leading to the formation of distant clots and elevating PE risk.
• Obesity is linked to medical conditions like heart disease or blood vessel disease, which can elevate PE risk.
• Supplemental estrogen from hormone replacement therapy or some birth control pills with higher estrogen levels is linked to a higher risk of blood clot formation and PE risk.
• Pregnancy can cause clots due to the weight and pressure the baby puts on veins in the pelvis. This can slow blood flow in the legs and cause distant clot formation.
• Inherited genetic conditions can elevate the risk of blood clot formation.

When to Seek Immediate Medical Attention

Identifying a distant clot before it turns into a pulmonary embolism offers the best option for optimal health and recovery. Symptoms of a distant clot in the arms or legs may include:5
• Pain
• Swelling
• Redness
• Localized warmth, usually around the area of swelling or redness
If a clot has moved to the lungs, there are different signs and symptoms to be aware of. If you're experiencing any of the below signs or symptoms, you should seek immediate medical attention:5
• Chest pain
• Shortness of breath
• The feeling of a racing heart (an increase in heart rate)
• Upper back pain
• Coughing, including coughing up pink or blood-tinged secretions

Summary
A pulmonary embolism, or blood clot in the lungs, usually forms when a distant clot—usually from the arms or legs—breaks off and travels to the lungs. A PE is a medical emergency, but with quick identification and treatment, most people can recover without compromising overall health and wellness.
If you're experiencing symptoms of a pulmonary embolism, such as chest pain, difficulty breathing, or upper back pain, you should seek immediate medical attention to determine whether a PE is present and receive prompt treatment.

1950s Medicine ?

Chronic UTIs and test flaws overlooked in 'archaic' guidelines: urologists Definitions for positive culture have not been updated since the 1950s, Dr Ashani Couchman says.

Chronic lifestyle diseases associated ultra processed foods

Some ultra-processed foods may increase risk of cancer, heart disease A new study links ultra-processed foods and artificially sweetened drinks to the development of multiple chronic conditions, including cancer, heart disease, and diabetes.

More statistics on the effects of inactivity and obesity

Over 30 cancer cases a day linked to inactivity and excess weight: Aussie data Diagnoses linked to physical inactivity have tripled, in updated estimates from epidemiologist Professor Brigid Lynch.

This article explains why we actually get hungrier (and fatter) when we eat highly processed food ie junk food

Obesity: Study suggests fructose is the key cause of weight gain A new paper argues that fructose may be the unifying factor underlying several mechanisms that drive obesity

Chiropractors Association of Australia highlight cost to the Australian economy of musculo-skeletal disorders to office workers from poor workstation setups. View the recent SBS report

New research sheds light on worker compensation claims A survey from the Australian Chiropractors Association, finds that almost 90% of respondents suffer preventable pain and injury at work.

Well done Isi

Support my 150km challenge for mental health research! Together, we can help create better mental health for all.

Well this is a breakthrough if its successful in humans

Multiple sclerosis: 'Inverse vaccine' may help reverse conditions Researchers say an "inverse vaccine" showed promise in reversing an autoimmune disease similar to multiple sclerosis in mice

Chitin -shells of prawns and.crusteceans- are very helpful in preventing obesity

Can dietary fiber from crustaceans and mushrooms promote weight loss? A lesser-known rich source of dietary fiber called chitin, found in crustaceans, insects, and mushrooms, may aid digestion and help promote weight loss, a study found.

Another difference in the physiology of males and females, that affects longevity.

Longevity and nutrition: How do carbs, fats affect life expectancy? New research has found that men who eat too few carbohydrates daily may shorten their lifespan, while the same is true for women who consume insufficient quantities of dietary fat.

Lowering your Blood pressure naturally with isometric exercise improves your quality of life and longevity

Hypertension: Isometric exercises best for lowering blood pressure A new analysis of 270 studies investigated the benefits of various forms of exercise in lowering blood pressure and found that static isometric exercises, such as wall sits, are the most effective.

Why people should avoid opioids for Low Back Pain

Back and neck pain relief: Opioids comparable to placebo A new study shows that opioids did not outperform a placebo when it came to relieving back and neck pain and improving quality of life. The research casts further doubts on this form of medication.

Another high performance athlete benefits from Chiro care

Novak Djokovic Receives Chiropractic Care from ACA Member – ACA It’s been a big year for the world of chiropractic here in Australia and we’re only in March! We absolutely love to hear when our members are doing well and […]

Keto diet is great for gluco neo genesis, or getting energy from burning fat. The only down side is if you dont include some carbs in your diet then you burn muscle mass as well as fat.

In Conversation: Can keto help chronic pain in autoimmune conditions? In this episode of our podcast, Medical News Today explores the potential benefits and drawbacks of being on a ketogenic diet for the management of chronic pain and inflammation arising from autoimmune conditions.

Insomnia is a CVD risk factor that is not well publiised

Cardiovascular health: Insomnia linked to greater risk of heart attack A review of multiple research studies found that insomnia and getting only five hours of sleep or less at night are associated with an increased risk for heart attack.

Cardiovascular disease: Added sugars may increase risk

A study found that consuming added sugars increases cardiovascular disease risk, while eating more dietary fiber can help decrease risk. Juan Moyano/Stocksy
Researchers investigated the effects of different carbohydrates on cardiovascular health.
They found that consuming more added sugars increases cardiovascular risk, and that more dietary fiber decreases cardiovascular risk.
Reducing the intake of added sugars could reduce cardiovascular risk.
Sugars are carbohydrates that occur in two varieties: free and non-free sugars.

“Free sugars” include sugars added to foods and drinks such as chocolate and flavored yogurts. They are also in honey, unsweetened fruit juices, and vegetable juices.

Non-free sugars occur in foods such as vegetables, grains, and dairy products. As these sugars are contained within cell walls, they are harder for the body to absorb and don’t generate the same “sugar high” as free sugars.

Higher free sugar intake correlates to higher triglyceride levelsTrusted Source, which are linked to ischemic heart disease — reduced blood flow to the heart. Studies also suggest that high fiber intake — another type of carbohydrate — is linked to a lower risk for heart disease.

Understanding how carbohydrate intake influences health could lead to better preventive strategies for cardiovascular health.

Recently, researchers analyzed health data to understand more about how carbohydrates relate to cardiovascular risk.

They found higher free sugar intake is linked to higher cardiovascular disease incidence and triglyceride levels.

“Added sugars found in sweet snacks and sugary drinks are just as bad for us as our parents said – if not even worse,” ​​Dr. Daniel Atkinson, GP Clinical Lead at Treated, not involved in the study, told Medical News Today.

“It’s not just our teeth they can damage, but the health of our heart as well. If you want to make some changes to look after your heart health, cutting out cola is probably more helpful than cutting out crisps,” Dr. Atkinson noted.

The study was published in BMC MedicineTrusted Source.

Chiropractic care keeps older Australians active and involved in exercise

PHYSICAL ACTIVITY IN OLDER FEMALES LOWERS COGNITIVE IMPAIRMENT RISK, REPORTS STUDY. Older women have been found to be less likely to develop cognitive impairment and dementia if they engage in daily walking and moderate-vigorous physical activity, reports a study published last month.

In the study, published in the Journal of the Alzheimers Association, it was found in women aged 65 or over that 31 minutes of physical activity resulted in a 21% reduction in the risk of developing mild cognitive impairment or dementia. It was further reported that an additional 1831 steps per day lowered the risk by 33%.

Dementia affects more than 5 million people per year in the United States (Department of Health and Human Services data), with the number expected to double by 2050.

The WFC Public Health Committee (PHC) actively supports physical activity and has adopted its promotion as its 2022-23 public health campaign. PHC Chair, Dr Claire Johnson DC, MSEd, PhD, said, ""Chiropractors can have a tremendous impact on keeping their patients physically active. This research shows physical activity benefits can be far-reaching and may also help with cognitive health."

Reference: Nguyen S, LaCroix AZ, Hayden KM, Di C, Palta P, Stefanick ML, Manson JE, Rapp SR, LaMonte MJ, Bellettiere J. Accelerometer-measured physical activity and sitting with incident mild cognitive impairment or probable dementia among older women. Alzheimers Dement. 2023 Jan 25.

Well done to the BACE team, the excellent management of LBP in the over 55 y/o s by chiros needs to highlighted.

The profile of older adults seeking chiropractic care: a secondary analysis Background Musculoskeletal conditions are the primary reason older adults seek general medical care, resulting in older adults as the highest consumers of health care services. While there is high use of chiropractic care by older adults, there is no recent, specific data on why older adults seek ch...

Iron deficiency anemia is surprisingly common in the general community. The following simple change in what you drink when you eat, can increase iron absorption by a multiple of four.

What to drink with dinner to get the most iron from your food (and what to avoid) From orange juice, to tea and coffee, to alcohol — different drinks can have different effects on iron absorption. This is worth thinking about if your iron levels are low.

The Great Evil in Nutrition

Sugar: The Gut-Wrenching Truth
Research shows that a diet high in sugars can alter the gut microbiome, diminishing quantities of beneficial bacteria.
Research shows an association between high sugar consumption and diseases such as ulcerative colitis.
For years, researchers have suspected that the typical Western diet plays a leading role in the high rates of inflammatory bowel disease (IBD) observed in industrialized countries around the world.
But what exactly about the Western diet — high in fat, animal protein, and sugar, and low in vegetables, legumes, whole grains, and fruit — is to blame? While fat and animal protein have traditionally been considered the prime suspects, a growing number of studies now point to sugar as a leading culprit.
In a study published in February 2016 in Inflammatory Bowel Diseases, researchers found a positive association between a “high sugar and soft drinks” eating pattern and risk of ulcerative colitis (UC). The study — the largest of its kind, involving 366,351 participants from several European countries — also determined that high vegetable intake modulated UC risk, even among high consumers of sugar and soft drinks.
“The rapid increase in the incidence of both Crohn’s disease and ulcerative colitis over the past 50 years and the geographic distribution of patients with IBD … support the role of environmental factors in the etiology of IBD, of which diet could be an important part,” the study authors wrote.
The authors also noted their interest in the “North–South gradient” in IBD risk—in other words, the higher IBD rates observed in northern European countries where a Western diet is more common and lower IBD rates in southern European countries, which tend to follow a Mediterranean diet, rich in vegetables, legumes, fruits and nuts, cereal products, fish and olive oil.
Sugar May Damage Gut Microbiome
Sugar is already well known for its pro-inflammatory effects on the body and its link to a number of diseases, including cardiovascular disease, obesity, cancer, and type 2 diabetes. And while the precise nature of the relationship between sugar and IBD remains unsettled, more and more data from animal studies points to sugar’s deleterious effects on the gut microbiome.
A study published in October 2020 in Science Translational Medicine found that mice who consumed a 10 percent sugar solution for a week (less than the typical 15 percent contained in most soft drinks) significantly altered the composition of gut microbiota — in a bad way. Two types of mucus-degrading bacteria became more abundant, leading to erosion of the gut’s protective mucus layer, while quantities of “good” bacteria, like Lactobacillus, diminished, effectively setting the stage for colitis.
“The United States has one of the highest sugar-consuming populations in the world,” says Hasan Zaki, PhD, an assistant professor of pathology at University of Texas Southwestern Medical Center in Dallas, who led the study. “Our research shows that high sugar intake may also be contributing to rising rates of IBD.”
Dr. Zaki notes that the rise in IBD over the last few decades parallels the rise in consumption of high-fructose corn syrup (HFCS), the leading sweetener in soft drinks and a variety of processed foods, including even some deemed “healthy,” like sweetened yogurt and granola bars. HFCS has already been linked with the epidemics of obesity and type 2 diabetes.
Meanwhile, as much as the presence of sugar in the Western diet appears to be a critical culprit in IBD, the absence of certain nutrients may also be to blame. As the researchers in the European study found, low vegetable intake raises the risk of ulcerative colitis among high consumers of sugar and soft drinks.
Fiber Fuels Beneficial Bacteria
Once again, the action seems to take place at the gut level: While sugar has been shown to damage the gut microbiome, vegetables — and specifically the fiber they contain — have been shown to do good. And in the case of IBD, there may be a direct correlation. “Vegetable intake seems to neutralize the harmful effects of soft drinks in UC,” the European study authors wrote. So, if vegetables confer protection, their absence raises risk.
RELATED: Why Is Fiber Important for Digestive Health?
Diets lacking in fiber have been associated with an increased risk of heart disease, cancer, obesity and type 2 diabetes, while fiber-rich diets have been shown to be protective. The same may hold true for IBD.
“Fiber-rich foods act as fuel for the beneficial bacteria that live in the gut,” explains Karen Madsen, PhD, the director of the Center of Excellence for Gastrointestinal Inflammation and Immunity Research at the University of Alberta in Edmonton. Dr. Madsen conducted a study, published in August 2019 in Scientific Reports, on the risks of sugar binges in IBD. She says that some beneficial bacteria produce short-chain fatty acids (SCFAs), which play a critical role in gut health.
RELATED: What to Know About Diet and Nutrition When You Have UC
In addition to acting as a preventive of IBD, SCFAs may provide relief after damage has occurred. Madsen’s study found that mice who displayed intestinal damage and a defective immune response as a result of consuming a high-sugar, low-fiber diet experienced an improvement in symptoms when their diet was supplemented with SCFAs.
Patient surveys, such as those used in a study published in Clinical Gastroenterology and Hepatology in May 2020, seem to echo the findings: Among people diagnosed with ulcerative colitis, those who switched to a diet containing more vegetables, fruit, and fiber reported improved well-being and higher quality of life. And those who reduced their intake of fat in addition did even better, displaying less inflammation and healthier gut microbiota. While people in the midst of a UC flare are often advised to reduce fiber intake, the recent data indicate they may be missing out if they do so all the time.
Short-chain fatty acids, which are produced when insoluble fiber from dietary plant matter ferments in the gut, have been shown to exert a variety of health benefits, including a stabilizing of blood sugar and a reduction of systemic inflammation.
RELATED: 5 Tips for Cooking for Someone With UC
Fiber-rich foods like vegetables, legumes, whole grains, and fruits — mainstays of the Mediterranean diet — all encourage the production of short-chain fatty acids. And they’re just what a Western diet, with its taste for high-sugar foods and drinks, is missing.
The average American consumes about 17 teaspoons (tsp) of added sugars per day in foods and drinks, according to scientists at the University of California in San Francisco. The American Heart Association recommends no more than 6 tsp of added sugar daily for women and 9 for men.
Considering that a single 12-ounce can of Coke contains nearly 8 tsp of added sugar, it’s not difficult to see just how easy it is to exceed the limit. On the other hand, a simple change like ditching soda goes a long way. “The unhealthy level of sugar in daily American life is a huge problem,” Zaki says. “We may not be able to avoid sugar completely, but we can certainly lower the dose.