Amazing health

Red meat may take a toll on the kidneys that increases risk for kidney disease and eventually kidney failure, a large study suggests.

The authors also found that replacing some red meat in the diet with other types of protein - whether chicken, fish, eggs or vegetable sources - might dramatically reduce that risk. "There is an increase in numbers of individuals developing chronic kidney disease worldwide, and many progress to end-stage renal disease, which requires dialysis or a kidney transplant," Woon-Puay Koh told Reuters Health by email. "Current guidelines recommend restricting dietary protein intake in patients with advanced chronic kidney disease to help reduce symptoms and slow progression to end-stage renal disease," said Koh, a researcher at the National University of Singapore and the study's senior author.

Though limiting protein staves off progression of existing kidney disease, little is known about whether protein, and meat in particular, contributes to the risk for developing kidney disease, Koh's team writes in the Journal of the American Society of Nephrology.

Globally, an estimated 500 million people have chronic kidney disease, the researchers note.

The National Kidney Foundation says that approximately 660,000 people in the U.S. are being treated for the end-stage kidney disease, kidney failure. Of these, nearly 470,000 are on dialysis and 193,000 have had a kidney transplant. Since there is little evidence that overall dietary protein restriction or limiting specific food sources of protein intake may slow kidney function decline in the general population, Koh said, "we embarked on our study to see what advice should be given to the general public worried about their kidney health regarding types or sources of protein intake." The researchers examined data on more than 60,000 adults living in Singapore and participating in a long-term health study. They grouped the participants according to how much protein they ate, and after 15 years of follow-up, found that about 1,000 people had developed kidney failure.

The study team found that participants who ate the largest amount of red meat had about a 40 percent greater risk of developing kidney failure compared with people consuming the lowest amounts of meat. However, the researchers didn't find any associations between kidney health and intake of poultry, fish, eggs, dairy products or legumes. In fact, they calculated that substituting some other source of protein for one daily serving of red meat reduced the risk of kidney failure by up to 62 percent. "Our findings suggest that individuals can still maintain their protein intake unless their kidney function has been severely compromised. However, to reduce the risk of end-stage renal disease, it is best to eat red meat in moderation," Koh said. It's not necessary "to avoid red meat like poison," she added, but best not to make it the single meat item at every meal, or main protein source every day.

The study doesn't prove that eating red meat causes kidney disease, Koh acknowledged.

"Future studies are warranted to confirm our findings and to investigate the underlying mechanisms as to how the chemicals present in red meat may aggravate the progression of chronic kidney disease," Koh said. Even so, Lauren Graf, a clinical dietitian specializing in pediatric nephrology at Montefiore Medical Center in New York, said, "this is such an important study and is consistent with a large body of evidence suggesting that excess protein from meat can be damaging to the kidneys." Graf, who was not involved in the study, said the kidney damage might be due to the higher acid-forming effects of meatprotein in the digestive tract compared with plant protein. "The kidneys are responsible for removing extra acid consumed from the diet and meat protein, therefore, creates a greater workload for the kidneys," Graf said. "Plant-based diets that are rich in vegetables and fruit have the opposite effect."

Nuts are jam-packed with inflammation-fighting monounsaturated fat. And although they're slightly high in fat and calories, studies show snacking on nuts can actually have many health benefits and also promotes weight loss because their protein, fiber and monounsaturated fats are satisfying.

A study published in The American Journal of Clinical Nutrition in 2011 found that over a 15-year period, men and women who consumed the most nuts had a 51 percent lower risk of dying from an inflammatory disease (like RA) compared with those who ate the fewest nuts.

In a study of more than 5,000 people, researchers have found that greater nuts consumption is associated with lower levels of biomarkers of inflammation, a finding that may help explain the health benefits of nuts.

Peanuts and tree nuts contain a number of healthful components including magnesium, fibre, L-arginine, antioxidants and unsaturated fatty acids such as linolenic acid.

Five or more servings of nuts per week or substituting nuts for animal proteins tied to a healthy profile of inflammatory biomarkers, the findings showed. "Population studies have consistently supported a protective role of nuts against cardiometabolic disorders such ascardiovascular disease and Type-2 diabetes, and we know that inflammation is a key process in the development of these diseases," said corresponding author Ying Bao from Brigham and Women's Hospital in Boston, Massachusetts. "Our new work suggests that nuts may exert their beneficial effects in part by reducing systemic inflammation," Bao noted. Previously Bao and her colleagues observed an association between increased nut consumption and reduced risk of major chronic diseases and even death, but few prospective cohort studies had examined the link between nut intake and inflammation.

In the current study, the research team performed a cross-sectional analysis of data from the Nurses' Health Study, which includes more than 120,000 female registered nurses, and from the Health Professionals Follow-Up Study, which includes more than 50,000 male health professionals. The team assessed diet using questionnaires and looked at the levels of certain telltale proteins known as biomarkers in blood samples collected from the study participants. They measured three well established biomarkers of inflammation -- C-reactive protein (CRP), interleukin 6 (IL6) and tumour necrosis factor receptor 2 (TNFR2). After adjusting for age, medical history, lifestyle and other variables, they found that participants who had consumed five or more servings of nuts per week had lower levels of C-reactive protein and interleukin 6 than those who never or almost never ate nuts.

In addition, people who substituted three servings per week of nuts in place of red meat, processed meat, eggs or refined grains had significantly lower levels of biomarkers of inflammation, showed the study published in the American Journal of Clinical Nutrition.

According to Dr.Rupali Datta, Chief Nutritionist at SmartCooky, "They are sources of unsaturated fats, high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds. By virtue of their nutritional composition they are potent health boosters. Clinical studies across the worlds have shown the positive effect of nuts oncardiovascular risk factors, weight management and to a lesser extent on cancer, inflammation and hypertension."

Pre-term babies who were fed more breast milk within the first 28 days of life showed better levels of intelligence, academic achievement, working memory as well as higherbrain function by the age of seven, equivalent to infants at full-term, finds a study.

The findings showed that infants who received predominantly breast milk on more days during their neonatal intensive care unit (NICU) hospitalisation also had larger deep nuclear gray matter volume -- an area important for processing and transmitting neural signals to other parts of the brain -- equivalent to babies born full-term.

Further, ingesting more human milk correlated with better outcomes, including larger regional brain volumes and improved cognitive outcomes at age seven.

"Our data support current recommendations for using mother's milk to feed preterm babies during their neonatal intensive care unit (NICU) hospitalisation," said lead author Mandy Brown Belfort, Neonatologist, at Brigham and Women's Hospital in Massachusetts, US. "Many mothers of preterm babies have difficulty providing breast milk for their babies, and we need to work hard to ensure that these mothers have the best possible support systems in place to maximise their ability to meet their own feeding goals," Belfort added.

The study is not only important for mothers, but also for hospitals, employers and friends and family members, so that they can provide the support that's needed during this time when mothers are under stress and working so hard to produce milk for their babies, the researchers noted.

For the study, published online in The Journal of Pediatrics, the team followed 180 pre-term infants born before 30 weeks gestation to age seven.

At the age of 16, Heather Troupe received a diagnosis of chronic severe depression and a prescription for an antidepressant. Eight years and 20 pounds later, she was sleeping poorly, felt a lot of anxiety and had lost her therapist because of insurance complications. Looking to "fix herself," as Troupe, of Knoxville, Tenn., put it, she began using an elliptical machine every day at the gym, hoping to sweat away what was ailing her.

Today, Troupe, 33, has been medication-free for nine years and credits her daily exercise habits with helping her achieve mental health. "Exercise has been the biggest piece of the puzzle for me," says Troupe, who is now a fitness instructor. "It's a place for me to funnel all that extra energy - energy that would otherwise turn into sadness or anxiety."

Likewise, Erika Howder of Arlington, Va., says exercise pulled her out of the postpartum depression she developed after having her first baby about 14 years ago. She made an appointment with a therapist for help just a few weeks after that birth, but while waiting for the date to arrive, she began to run on a treadmill. "I felt an improvement almost immediately," she says. "I know I could have tried meds, but most have side effects. Running gave me the antidepressant I needed without any other issues." She canceled her appointment and never looked back.

Troupe and Howder's experience has an apparent scientific basis. A new study by researchers at the University of California at Davis Medical Center found that exercise increased the level of the neurotransmitters glutamate and GABA, both of which are depleted in the brains of patients with depression and anxiety. Neurotransmitters are chemical messengers that allow the brain to communicate with the body.

Richard Maddock, a professor of psychiatry and behavioral sciences and lead author of the study, said he hopes the findings will encourage more doctors and patients to consider exercise as therapy for these two conditions. "It's becoming more accepted, but there hasn't been enough research in this area to make people confident."

He noted in a statement explaining the study that "major depressive disorder is often characterized by depleted glutamate and GABA, which return to normal when mental health is restored. Our study shows that exercise activates the metabolic pathway that replenishes these neurotransmitters."

The study examined 38 healthy volunteers who rode stationary bicycles at a vigorous rate - about 85 percent of their maximum heart rate - for up to 20 minutes in three sessions.Using a type of advanced MRI scanning, the researchers measured GABA and glutamate levels in the brain immediately before and after the exercise sessions.

The scans showed significant neurotransmitter increases in parts of the brain that process visual information and help regulate heart rate, emotions and some cognitive functions. The gains trailed off after 30 minutes. For those participants who had exercised three or four times in the week leading up to the study, there was evidence of longer lasting effects.

The researchers did preliminary scans of all the participants that required they do no exercise in the 24 hours before the study began. The scans showed that "those who had exercised in the week prior already had higher levels than those who had been sedentary," Maddock said. "The inference here, then, is that regular exercise might keep levels higher all the time."

Maddock pointed out that exercise is one of the most demanding tasks to ask of the brain, which uses a lot of "fuel" when the body is pushed, even more so than for such intellectually pursuits as chess or calculus. "This is about the brain working better, including those parts of the brain that regulate emotions," he said. "Those patients whose glutamate and GABA are at low levels are at a disadvantage for controlling their emotions."

The researchers also scanned the brains of a six-person control group whose members did not exercise. In those cases, no change in neurotransmitter levels was seen.

The results seem to correlate with what Howder experienced as she began running regularly: Her depression slowly began to disappear. "As I ran more and the days passed, I felt more like myself, and the feelings lasted longer," she said.

Other recent studies have shown a link between exercise and reduced depression. A 2011 survey of 11 previous studies, for example, found that exercise appeared to be a significant help to those with depression and suggested doctors begin incorporating it into treatment plans.

Some clinicians have begun to do so.

Jennifer Carter, a clinical assistant professor of family medicine and the director of sport psychology at Ohio State University, said she has been pushing exercise therapy since the early 2000s. "I view balanced exercise as an important component in treating anxiety, depression and other mental-health disorders," she said. "If clients are depressed, I educate them that the two best self-help strategies are exercise and social support. For anxious clients, I teach them how exercise helps reduce worry, panic and other symptoms."

Carter adds that although "I inform clients about studies showing that exercise can be as effective and longer-lasting than medicine, I'm not anti-medication," she said. "Psychotherapy, exercise and medication are all tools that can be effective for mental-health disorders."

Maddock would like to next study 25 individuals with depression. "We studied healthy people [without depression] and now I would like to see the effects on those with depression who already have low levels of the neurotransmitters," he said. "It may be that not everyone will respond to exercise but that we could identify those who would and then treat them accordingly."

Maddock said that one of the most exciting implications of his group's findings involved patients younger than 25. "This is a population that sometimes has more side effects from antidepressants," he said. "It's also a group that is generally physically able to participate in exercise programs."

This was exactly how things played out for Troupe, who, after starting her routine on the elliptical, cleaned up her diet and added strength training.

"I still struggle from time to time," she admitted, "but I know that there is no quick fix and that even while taking medication, I had some low points. I feel so much more capable than before I began exercising."

If you are looking for ways to reduce that ever-burgeoning waistline, stay clear of foods rich in saturated fat found in butter, cheese or fried foods as these can make your brain struggle to control what you eat, says a study.

The findings showed that consuming fatty food affects the hypothalamus -- a part of the brain that helps regulate hunger.

A meal rich in saturated fat causes inflammation in the brain as well as reduces an individual's cognitive function that make it more difficult to control eating habits. In other words, people struggle to control how much they eat, when to stop and what type of food to eat -- symptoms seen in obesity. Although the effects of high fat diet on metabolismhave been widely studied, little is known about the effects on the brain," said Marianna Crispino Professor at the University of Naples Federico II in Naples, Italy. On the other hand, consuming foods rich in unsaturated fats such as fish, avocado or olive oil makes a significant difference, the researchers said.

The study shows that brain function remains normal and manages to restrain from eating more than necessary. "The difference was very clear and we were amazed to establish the impact of a fatty diet onto the brain, Crispino explained. Our results suggest that being more aware about the type of fat consumed with the diet may reduce the risk of obesityand prevent several metabolic diseases", Crispino concluded.

The results were published in the journal Frontiers in Cellular Neuroscience.

Calling for a radical rethinking of human nutrition science, scientists have developed a new framework called "nutritional geometry" which is the culmination of more than 20 years of research in the field. According to the authors, the new model will assist health professionals, dietitians and researchers to better understand and manage the complexities of obesity.

The new model shows that protein has been the strongest driver influencing diet, regulating the intake of fat and carbohydrate.

"Existing models for measuring health impacts of the human diet are limiting our capacity to solve obesity and its related health problems," said professor David Raubenheimer and professor Stephen Simpson from University of Sydney's Charles Perkins Centre.

'Nutritional geometry' considers how mixtures of nutrients and other dietary components influence health and disease, rather than focusing on any one nutrient in isolation.

"Our framework shows that the prevailing focus on single nutrients is not able to help us understand complex chronic diseases and that an approach based on nutrient balance can help solve the problem," Simpson added.

The traditional approach is no longer useful in the face of modern nutrition-related diseases which are driven by an overabundance of food, an evolved fondness for foods containing particular blends of nutrients, and savvy marketing. Conventional thinking which demonizes fat, carbohydrate or sugar in isolation as causes of the obesity crisis - dubbed the single nutrient approach - has now run its course.

"We've provided a framework for not only thinking about but also experimentally testing issues around dietary balance. Much like the invention of the telescope or microscope, this framework offers a new tool with which to look at complex dietary problems and bring them into focus," Simpson noted.

The 'nutritional geometry' framework enables us to plot foods, meals, diets and dietary patterns together based on their nutrient composition and this helps researchers to observe otherwise overlooked patterns in the links between certain diets, health and disease.

For the study, the duo plotted data for the composition of 116 diets, compiled from previous published studies examining macronutrient ratios (carbohydrate, fats and protein) and energy intake in humans.

"The new approach provides a unique method to unify observations from many fields and better understand how nutrients, foods and diets interact to affect health and disease in humans," added professor Raubenheimer in a paper published in the journal Annual Review of Nutrition.

However, one common ritual associated with this kind of religious eating is the avoidance of onion and garlic in meals.

No onion-no garlic cooking is common in many communities in the country that cookvegetables simply and without dominant flavours. This simple vegetarian food, however, is invariably flavoured with asafoetida, a rather pungent ingredient on its own, whose large-scale culinary use is perhaps distinctive to the Subcontinent.

Lentils are commonly tempered with asafoetida and vegetables that are not cooked using either onion or garlic to flavour them are invariably flavoured with hing, the Hindi word for the spice. In fact, hardly do you come across a curry with an onion masala as its base that also uses hing. Similarly dals, when they are tempered with garlic, a strong ingredient, are not tempered with hing at all.

The reason for this goes beyond the ritualistic. Asafoetida in fact contains sulphide compounds whose flavour profile is pungent and quite similar to what you get from onion and garlic. Hing, as a flavouring agent, is thus simply a substitute for pyaaz and lehsun, and approximates the same flavours as the latter.

Hing - the Pungent Spice

Though widely used in the cuisines of the Subcontinent, hing arrived here via Iran and Afghanistan, thanks to ancient trade, once the land route between Asia Minor and India began to be traversed widely. We can find traces of this link even today: the best hing is still Kandahri hing, with a stronger, more prominent smell.

The spice is actually a resin-like gum that comes from the stem and roots of the plant. It is dried and used, and since it is difficult to be grated, has to be crushed into a powder. What we commonly use today in our kitchens is not pure hing either. Most of it is a compound, which just has 30 per cent asafoetida, the rest rice flour and other gum.

Cooking with Hing

Since it is a strong spice, cooking with hing requires some skill. You need to add just a small pinch to large portions of dal or curry; adding it to heated oil or ghee first so that the flavours are released. Less skilful cooks often burn the hing in the process and you can make that flavour out in the final dish. The task of letting it heat in oil just till the time it releases its flavours and aroma is delicate and can mark a skilled cook from a casual one.

Cooking with hing is thus much more subtle than cooking with garlic, whose overwhelming flavour can drown out every other flavour in the dish. Hing, while it has the same flavour pattern and is also quite strong, is always used in judiciously tiny amounts to balance flavours.
 

Benefits of Hing

What it is also thought to traditionally do is balance the doshas, according to Ayurveda, particularly vata and kapha - air and water. One of the best spices to use during the rains, it enhances digestion, relieves colic pain and flatulence.

A common home remedy for children with bloated stomachs is to smear their abdomen with a little asafoetida dissolved in water. This is a cure in both India and Thailand. However, even western medicines often use the ingredient in their digestive preparations.