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Is there a Best Diet for Weight Loss?

by Hayley, MS, RDN, LD

Low-fat? Sugar-free? Gluten-free? Paleo? These are just a few of the many diets abundant in the world today. These diets may claim rapid weight loss and amazing health benefits when you restrict certain food groups, but this restriction may result in the loss of critical nutrients vital to your health.

 

The Truth

If a diet sounds too good to be true, it probably is. The truth is there is no single best diet for weight loss. We are all unique and have different needs. What works for you might not work for someone else. But, what we do know is true is that lifestyle modifications are key to achieving and maintaining your health goals.

One beneficial lifestyle modification is the Mediterranean Diet. The Mediterranean Diet consistently ranks in the U.S. News and Worlds Reports as the best overall diet.1  The Mediterranean Diet is considered the best because it is not your typical diet. It is an eating pattern focusing on realistic lifestyle modifications which can be maintained throughout your life.1

 

The Basics of the Mediterranean Diet

The foundation of the Mediterranean style eating pattern is the lifestyle change. Meals are meant to be savored and enjoyed with friends and family. Daily physical activity is encouraged.

The eating pattern emphasizes fresh fruits, vegetables, beans, nuts, whole grains, fish, olive oil, small amounts of dairy and red wine.2 It emphasizes plant-based protein sources and incorporates animal proteins in smaller amounts with fatty fish being the preferred source.2  

 

The Benefits

Fresh fruits and vegetables are high in vitamins, and antioxidants which help to protect our cells from damage promoting optimal health. Whole grains and legumes are high in fiber which helps to keep us full and satisfied. Nuts, seeds and olive oils are rich in monounsaturated fats which help to lower LDL cholesterol, the cholesterol associated with heart disease. Fatty fish like salmon is rich in Omega-3 Fatty that help the heart beat at a steady rhythm, help to lower blood pressure and improve blood vessel function.

Research has proven following a Mediterranean style eating pattern can lower the incidence and risk of developing of cardiovascular disease.3,4 Emerging research even indicates the Mediterranean diet can be an effective approach to improving cognitive function and health.5

What does the research have to say about the benefits of weight loss? One systematic review compared the long-term weight loss results of the Mediterranean diet, low-fat diet, low-carb diet and the American Diabetes Association diet.6 The researchers found that individuals who followed a Mediterranean diet had a greater amount of weight loss than individuals who followed a low-fat diet but similar results for comparator diets.6

Why follow this diet for weight loss if it has similar results of comparator diets? What makes this diet so beneficial is that it’s not centered on the deprivation of certain nutrients. The focus of the Mediterranean diet is about eating a variety of whole foods while being mindful of portion sizes. There is no rule book or one size fits all approach to following the Mediterranean diet. You have the power to choose which foods you want to incorporate into your lifestyle to optimize your overall well-being.

 

Strategies for Success

  • Choose vegetables as the foundation of your meals.
  • Add plant-based sources of protein like beans into your meals.
  • Switch to whole grains.
  • Incorporate fatty fish like salmon and sardines at least twice a week to reap the heart healthy benefits of Omega-3 fatty acids.
  • Snack on nuts and seeds daily.
  • Use Olive Oil as your primary cooking oil.
  • Use spices and herbs to flavor your meals.
  • Be mindful of your portions.
  • Incorporate more physical activity throughout the day

 

Remember

Before beginning any new diet or lifestyle change ask yourself this: “Is this sustainable long term and will I be happy to doing this?” If the answer is no, then you may want to rethink it.

 

 

Mediterranean Diet Grocery Guide

Fruits Berries, Peaches, Grapes, Melon, Oranges, Pineapples, Apples, Cherries, Pomegranates, Tomato
Vegetables Broccoli, Spinach, Romaine, Beets, Carrots, Squash, Zucchini, Onions, Mushrooms, Peppers, Cauliflower
Protein Salmon, Tuna, Shrimp, Scallops, Anchovies, Sardines, Cod, Chicken, Turkey, Eggs, Lean beef
Grains Brown Rice, Quinoa, Bulgur, Popcorn, Oats, Farro, Tegg, Sorghum, Buckwheat, Rye, Whole grain pasta and flours
Spices and Herbs Garlic, Ginger, Oregano, Basil, Cilantro, Parsley, Pepper, Turmeric, Dill, Chives, Mint, Cinnamon
Seeds Flax, Chia, Pumpkin, Hemp, Sunflower
Nuts Walnuts, Pecans, Almonds, Cashews, Pistachios, Brazil Nuts, Macadamia, Pine nuts, Hazelnuts
Legumes Chickpeas, Kidney Beans, Black Beans, Lima Beans, Pinto Beans, Lentils, Edamame, Peas, Navy Beans
Dairy Greek Yogurt, Feta Cheese, Ricotta, Cottage Cheese, Goat Cheese, Milk
Oils Olive Oil, Avocado Oil, Sesame Oil, Flaxseed Oil

 

These are just a few of the many options of whole foods you can incorporate into a Mediterranean style eating pattern!

References:

  1. S. News & World Report. https://health.usnews.com/best-diet/mediterranean-diet.
  2. Diet Review: Mediterranean Diet. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/. Published May 22, 2019. Accessed August 25, 2020.
  3. Ahmad S, Moorthy MV, Demler OV, Hu FB, Ridker PM, Chasman DI, Mora S. Assessment of Risk Factors and Biomarkers Associated With Risk of Cardiovascular Disease Among Women Consuming a Mediterranean Diet. JAMA Network Open. 2018 Dec 7;1(8):e185708-.
  4. Estruch R, Ros E, Salas-Salvadó J, Covas MI, Corella D, Arós F, Gómez-Gracia E, Ruiz-Gutiérrez V, Fiol M, Lapetra J, Lamuela-Raventos RM. Primary prevention of cardiovascular disease with a mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine. 2018 Jun 13
  5. Aridi YS, Walker JL, Wright OR. The association between the Mediterranean dietary pattern and cognitive health: a systematic review. Nutrients. 2017 Jun 28;9(7):674.
  6. Mancini JG, Filion KB, Atallah R, Eisenberg MJ. Systematic Review of the Mediterranean Diet for Long-Term Weight Loss. The American Journal of Medicine. 2016;129(4). doi:10.1016/j.amjmed.2015.11.028.
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The Mighty Mitochondria

by Cheryl, MSN, ERYT

A cellular biology breakdown

Mammalian cells are called eukaryote cells. This means each cell contains a central nucleus surrounded by its own membrane, the nuclear membrane — which is where the genetic material is housed. In addition to a nucleus, eukaryotes cells also contain organelles that have a specialized function. This is also surrounded by its own membrane, a plasma membrane. The mitochondria is an organelle with the amazing function of producing power—essentially the power plant of the cell. The mitochondria looks like a cell within a cell and actually even has its own genetic material separate from the genetic material of the nucleus. This mighty little organelle is tubular shaped and converts our metabolites (breakdown products) from food and oxygen into usable energy for our cells. This conversion of food and oxygen into energy is cellular metabolism.  The usable energy produced by mitochondria is called adenosine triphosphate (ATP). Carbohydrates, fat and protein are broken down into ATP which the cell then uses for its physiological and biochemical functions, like movement, growth, repair, and basic upkeep.

There is both anaerobic (without oxygen) and aerobic metabolism (with oxygen). For the sake of simplicity, we will only be discussing aerobic metabolism. The mitochondria needs oxygen to function optimally and produce energy (ATP). Without ATP the cell will die. This is a simplification of an elaborately evolved system of energy production and life. The mitochondria needs additional help to produce the necessary energy for the life of our cells. Nicotinamide adenine dinucleotide (NAD) provides this help. An optimal level of NAD is vital for this aerobic metabolism to occur. NAD is called a cofactor, a necessary component for a biological pathway to occur or move forward.

So, we now know the mitochondria is the center for energy production and without adequate food and oxygen the cell can die because ATP can only be produced with the proper metabolites. With such a vital role it makes sense that any dysfunction of the mitochondria would lead to serious detrimental effects in the human body. Diseases like type 2 diabetes, cancer, neurologic diseases, genetic disorders and aging are associated with mitochondria dysfunction. A decrease in mitochondrial number and function does accompany aging.

 

How can we improve mitochondrial function?

Aerobic exercise increases oxygen uptake and thus cellular respiration. The more oxygen the mitochondria takes in the more energy it can produce providing there are also enough nutrients from food to drive the production of ATP. When the mitochondria are working in the presence of increased oxygen flow, the machinery inside the mitochondria also increases as needed (increased demand results in increased machinery within the mitochondria). Since the mitochondria has its own genetic material, it can independently build new equipment for greater energy production… remember, it is a power plant. With resistance training, mitochondria are also increased in number, to handle the increased demands for energy and oxygen by the working muscle.

With age, there is a decline in health and function leading to mental fog, skin laxity, muscle weakness and atrophy, a decrease in muscle strength, and decreased cardiovascular vigor. Researchers believe this may be related to a dysfunction in mitochondria or a decrease in necessary cofactors which help drive metabolic pathways forward. Thus, there appears to be an aging-related decline in mitochondrial number and function.  NAD is one such molecule that has been shown to decrease pretty dramatically with age. Since NAD is so important to the mitochondria’s production of ATP, supplementing with NAD will at least provide a necessary component (cofactor) to help increase energy production.

To summarize: Aging may be related to a decrease in energy metabolism involving mitochondria and the necessary cofactors involved in energy metabolism.

 

What can I do to support the aging process?

Exercise: Increase in oxygen intake, aerobic exercise will help improve function and number of mitochondria. To take this further, high-intensity interval training (HIIT) is even more effective in increasing density and function of mitochondria in muscle. Additionally, NAD levels are increased in skeletal muscle with HIIT. Remember, supply and demand…when the muscle has more demand for oxygen and energy, the mighty mitochondria will build more machinery. Exercise increases blood flow to the tissues being trained…this is called angiogenesis. Increase blood flow to the cells and increase number of mitochondria and increase levels of the cofactor to energy production (NAD) results in more energy and vigor.

NAD: We know that a key player within the mitochondria is NAD. Strength training has been shown to increase NAD levels in skeletal muscle in aging men. Since aging dramatically decreases levels of NAD, it makes sense that supplementation may help slow down the aging process and the unfortunate consequences of aging. Our supplement, Tru Niagen contains the patented ingredient NIAGEN®, a specialized form of Vitamin B3 that is clinically proven to increase NAD levels. Niagen is a more effective NAD booster than other forms of B3.

Balanced diet: A healthy balanced diet to provide the necessary components for energy production is vital for healthy functioning mitochondria and thus overall cellular health. Supplements are a great way to get adequate amounts of those nutrients we can’t get with diet alone.

References:

Eluamai, A., Brooks, K. Effect of Aerobic Exercise on Mitochondrial DNA and Aging. Journal of Exercise Science & Fitness. 2013; 11 (1) 1-5

Liana Roberts Stein and Shin-ichiro Imai. The dynamic regulation of NAD metabolism in mitochondria. Trends Endocrinol Metabolism. 2012; Sep; 23(9): 420–428.

Lundby, C., Jacobs, R.A. Adaptations of Skeletal Muscle Mitochondria to Exercise Training. Experimental Physiology. 2016; 101 (1), 17-22

Michelle F. Goody & Clarissa A. Henry. A need for NAD+ in muscle development, homeostasis, and aging. Skeletal Muscle. 2018; volume 8, Article number: 9

Roldan M. de Guia,  Marianne Agerholm,  Thomas S. Nielsen, Leslie A. Consitt, Ditte Søgaard, Jørn W. Helge,  Steen Larsen, Josef Brandauer,  Joseph A. Houmard,  and Jonas T. Treebak. Aerobic and resistance exercise training reverses age‐dependent decline in NAD+ salvage capacity in human skeletal muscle. Physiological Reports. 2019; Jun; 7(12): e14139.

 

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My 6 Favorite Nutrition Hacks for Moms

by Daphne Oz

Authored by Daphne Oz, MasterChef Junior television host and host for The Dish on Oz, Mom Brain podcaster and mom of four.

 

Becoming a first-time mom is the most exciting, rewarding and challenging thing I have ever done. We are indeed superwomen, but that doesn’t mean we should forget about taking care of ourselves. Compromising our health means compromising the love and care everyone around us gets – you deserve to feel great, too!

I’m juggling my television hosting gigs on MasterChef Junior and The Dish on Oz, recording my podcast Mom Brain (have a listen next time you want a buddy in your ear to keep you company on this wild parenting journey), and handling my kids’ needs as well as my husband’s and my own. I know I don’t always get it right and I learn something new every day, but there are a couple habits I have developed that have helped me keep my energy up, make time for the moments that matter, and enjoy the ride! Here are a few of my favorite hacks to help keep our personal wellness top of mind so we can continue to take on anything motherhood throws at us! (Or up on us, for that matter.)

 

  1. Have A Plan – Creating a plan adds more structure and lets us maximize our day so we have more time to be (and be present) with our kids. It also lets us make better decisions – or at least guide those decisions – using our rational brains, as opposed to when we’re fried, frazzled, or having to guess on the fly.

 

When it comes to preparing meals, planning can also help ensure the types of food we end up consuming are nutrient-rich foods we need, not just what’s super convenient. The easiest way I know how to do this is by keeping my pantry stocked with healthy essentials – grains and legumes, whole grain or alternative flour pastas, quality condiments, etc., so fast meals are ready to go and the only thing I might need to shop for is fresh produce or protein, which keeps me feeling inspired by what’s in season and looks great at the market today.

 

Another way I meal plan is by “eating a rainbow.” This can sound a little gimmicky, but it really helps make it easier to ensure you’re eating a variety of good, live enzyme-loaded food that’s going to help you feel better on the inside and look better on the outside. Have your family help brainstorm red foods for Monday (radishes, beets), orange foods for Tuesday (carrots, bell peppers), etc. Then, pick one or two of those foods to feature in your meals. It doesn’t have to be a strain on your normal meal plans, just a fun way to highlight the healthy options all around you.

 

  1. Cook Ahead of Time – I do the bulk of my cooking for things that take some time – grains, legumes, roasts, etc. – on Sunday night, and then look for ways to reuse throughout the week. I also make sure to do “two of everything” – e.g. I will roast two chickens at a time, or two trays of veggies, or bake two lasagnas. That way, we have one fresh to enjoy and one to use for great leftovers or freeze for later, but both are cooked at the same time.

 

Another tip is to look for proteins you can marinate ahead of time and have ready to go. Chicken breasts can be tossed with olive oil, garlic, and fresh herbs or yogurt, citrus zest and curry powder and kept overnight in the refrigerator to be roasted or grilled the next evening. This step saves you time and adds tons of flavor. You can also easily shred and add leftovers to tacos or quesadillas that can be garnished with avocado, salsa and other family favorites. Consider swapping sour cream for low-fat Greek yogurt (no sugar added) and whole grain or alternative flour tortillas for traditional ones.

 

  1. Customization is Key – I refuse to prepare individual meals for each member of my family because I would never leave the kitchen! Since my kids are still small and spice-averse, I often do end up making them their own version of a meal, and then juicing it up for my husband and me. Usually, I start with the same base protein and a tray of roasted or steamed veggies and then use different sauces and toppings to customize for taste. The kids love their ketchup and sweet barbecue sauce. John and I love fresh, herby toppings, spicy chile oil, or a sweet and tangy mustard sauce. This way, I can make one recipe work for my family without sacrificing individual preferences.

 

My kids love to eat quinoa – I’ll go with it! It might have something to do with the fact I love to drizzle it with olive oil, feta cheese and salt, or throw in some plumped up raisins with almond milk and honey for a little bit of a sweeter take. It’s such a versatile grain and the texture is easy to chew so they like it with lots of things – even mixed with scrambled eggs and veggies like a healthier veggie fried rice (adults love this, too)! Since quinoa is a complete protein that acts like a grain, it’s a great way to satisfy picky eaters while giving them tons of essential nutrients they need.

 

One other trick I’ve found: kids love to dip! You can also cut down on cooking time by placing a whole cookie sheet filled with roasted veggies and tofu tossed with a little olive oil and seasoning in the oven. When you serve, give your kids individual dipping sauces to suit their tastes and let them go to town!

 

  1. Cut Through the Confusion – Let’s face it, it’s almost impossible to get the recommended daily servings of 2 1/2 cups of vegetables and two cups of fruit per day, even if you only had your own meals to worry about. People always ask which supplements I use because the rows and rows of one-size-fits-all vitamins at the pharmacy or grocery store can feel overwhelming and who even knows if you’re picking up the right bottle?

 

Something I’m loving these days is Persona Nutrition. I took Persona’s free personalized nutrition assessment to uncover exactly what my specific body needs driven by my unique health history and goals (it also accounts for any medications you might be taking to prevent any adverse drug-nutrient side effects). Their team of doctors and nutritionists are on hand to answer any questions you might have, and they are a great resource to help ensure that your personalized plan can be easily customized for specific diets and/or allergies, activity level, pregnancy or breastfeeding, fertility, and a whole slew of other needs or concerns. They even help you figure out when to take your vitamins to let your body get the most out of them. But the best part is that they ship your personalized Persona vitamin packs right to your door every 28 days, making daily nutrition even more convenient. I love the fact that I can take my daily pack with me and tuck it in my purse without ever having to worry I’ve forgotten one of my essentials. I love this “no more, no less” approach to taking the highest quality supplements based on what my body actually needs – it’s one less thing to worry about.

 

  1. Stock Up on Healthy Fats – Not only do good fats add delicious flavor to your cooking, they are also essential to ensure healthy heart, eye and brain function. You may have heard about “essential fatty acids” – they’re essential because our bodies cannot make them, so we have to get them from our diets. Some classic sources are things like avocados, olive oil and nuts, which contain ALA omega-3 or fatty fish (think salmon and sardines) or a vegetarian source like algae which contain long-chain omega-3s, like DHA and EPA. Did you know that fish aren’t the original source of DHA and EPA omega-3s? It’s the algae in their diet that makes them a rich source of these healthy fats!

 

Not only does healthy fat offer fuel and flavor, it also fills you up! I love keeping a small bag of nuts and seeds in my purse or diaper bag to make it easy for me to snack well on the go. I sprinkle hemp hearts onto reduced fat yogurt with some fruit for a fast breakfast or snack. I love cut veggies with protein packed hummus or bean dip with a drizzle of olive oil. And, I always make sure to have some homemade salad dressing on hand in the fridge so a salad is easy to pull together (I’m a big believer in eating greens at every meal to improve digestion and flood your body with cleansing and energizing phytonutrients). Mashing avocado it onto some crackers or over arugula, herbs, lemon juice and salt makes for a deliciously easy, filling bite.

 

  1. Make Your Kids Proud to Be Good Eaters – We have a rule in our family right now that “big kids try everything once.” I set out a meal family style and let my older kids serve themselves so they can feel in control. I don’t fight with them as long as they try a bite of everything. It took a little getting used to, but now I see that they are really proud of themselves when they experiment and try something they didn’t think they would like. I noticed that they’re starting to love some of those foods now, too which is the best part!

I hope these ideas provide a nutritional boost for you and your family. You deserve to feel great! The most important trick when it comes to food and nutrition is to keep it easy and fun, and do what works for your family.  For more of what I love and use, follow me at @DaphneOz on Instagram, Facebook and Twitter. I’d love to hear about your experience if you try any of these tips, so please tag m

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Summer 2020 – Staying Healthy on the Go

by Persona Nutrition

By Harry Oken, M.D., practicing internist in Columbia, Maryland, medical advisory board member for Persona Nutrition; Dr. Oken is an adjunct professor of medicine at the University of Maryland School of Medicine and author of the new book BOOM: Boost Our Own Metabolism.

 

I receive several questions a day from patients, friends and family who are curious about what they can do to minimize their risk of getting sick while traveling. Given the current environment in the United States, travel is only advised if absolutely necessary.  Always refer to your local government for travel advisories and restrictions.   If you need to travel, there are ways to travel safer to help mitigate risks.

 

Tip 1: Cover, wash, repeat.

Always wear your face mask and decontaminate it daily. Be sure to wash your hands before and after eating. It’s better to use antibacterial soap instead of gel hand sanitizers. However, if you don’t have the option for soap and water, you should use what you have available.

 

Tip 2: Use hydrogen peroxide to clean your mask.

Clean your facemask regularly. An easy way to decontaminate is to spray it with hydrogen peroxide and let it sit for several hours until it dries. I do not recommend spraying the mask with a disinfectant as prolonged exposure of residue buildup on your skin can be harmful. The vapors may be irritating.

 

Tip 3: Consider new ways to stay.

Rest and relaxation are essential parts of our health and summer vacations are a way for many families to unwind. Though, I hope more people will keep social distancing in mind as they make summer travel plans. Renting recreational vehicles that can be decontaminated or camping outside in the wilderness are smarter things to do right now, instead of going to hotels and resorts. I also recommend travelers bring their own travel kits that include cleaning supplies.

 

Tip 4: Be mindful of what you’re eating.

It’s important to make healthy decisions about what you’re eating when you travel. For instance, select peeled vegetables and fruit instead of unpeeled, and cooked meat instead of uncooked, unless you feel 100 percent confident in the food preparation. Ask for drinks without ice.

 

Tip 5: Watch what you touch.  

If you are going to any public space including airports, subways, and train stations, minimize your touches in common areas. This also applies to transportation such as rideshares, taxis, etc., again be conscious of what you touch and wash your hands frequently. On public transportation, use antibacterial/antiviral wipes to clean your area; this includes the seat, tray table, armrests and headrest. After you finish wiping these surfaces, wash or sanitize your hands.

 

Tip 6: Get easy nutrients on-the-go.

Adequate nutrition while you travel can be especially tricky. Nutrition research points to the use of some dietary supplements to help support overall health and wellness, especially for those who aren’t getting at least five servings of fresh fruits and vegetables daily. For instance, if you have a slight deficiency in vitamin D, you may be more susceptible to contracting influenza according to a study published in the BMJ. Curcumin is another nutrient that supports health and may have anti-viral and anti-bacterial properties.

 

I always advise people to speak with their doctor before starting a dietary supplement program or turn to a personalized nutrition company that cross-references vitamin and supplement recommendations against any prescription medications you may be taking. One personalized program that offers this feature is Persona Nutrition. Persona offers vitamin D3, curcumin as well as several other nutrients that can support your immune system all year long. The company organizes its vitamins and supplements into biodegradable daily packs, which are delivered directly to your doorstep – eliminating your need to visit a store or pharmacy in-person, and they are easy to pack in your luggage, handbag or briefcase.

 

Tip 7: Get plenty of Zzzs.

Be sure you’re getting ample sleep. Sleep is extremely important as it refreshes the immune system. The length of sleep is variable per person, but typically the sweet spot is between 6-8 hours. It is also beneficial to try to go to sleep and wake at similar times every day. If you’re sleep depleted, you’re much more likely to get a viral infection.

 

Tip 8: Practice watchful waiting.

What happens if you become ill while you’re on the move?

 

If you’re sick, be sure to quarantine yourself. Take measures to minimize your contact with people. If you must be around people, of course, wear your facemask. And then even still, if you are sneezing or coughing, cover your mouth with your elbow. For minor symptoms, I usually practice “watchful waiting” and follow the same procedures if I have a common cold. If your symptoms worsen, contact your health care practitioner right away to discuss the next steps.

 

We are living in an entirely new world with lots of uncertainties. It is possible to travel safely as long as you are careful.

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Can Medication Make Skin More Sensitive to the Sun?

by Brandi, PharmD

From barbeques and picnics to water sports and hiking, we are all enjoying more outdoor activities on these long summer days. However, all this time in the summer sun can cause some problems for our skin. Sometimes it seems that no matter how careful we may be, we still end up with a dreaded sunburn. Did you know that taking some medications can make your skin more sensitive to the sun?

 

How do drugs make your skin more likely to sunburn?

Drug induced photosensitivity is an adverse reaction caused by exposure to the sun while taking some medications. The most common type of this reaction occurs when drug present in the body encounters ultraviolet (UV) rays absorbed by the skin. This causes in a chemical reaction that results in cellular damage. While severity varies from person to person, the symptoms are generally a rash like sunburn with burning, stinging, or itching on parts of the body exposed to sunlight. The primary focus when managing these reactions is prevention by educating patients about their medications and sun safety. However, if you believe you may be experiencing one of these reactions, you should speak with a healthcare provider about the appropriate course of treatment.

 

Medications that may cause sun sensitivity

The first step to preventing these drug reactions is to see if any of the medications you are taking may cause your skin to be more sensitive to the sun. Speak with your doctor or pharmacist about all the prescription and over the counter medications you are currently using. They will be able to help you identify any drugs that may cause issues with exposure to sunlight. Here are 3 common types of medications with reports of sun sensitivity reactions:

  • Antibiotics—Some types of antibiotics used to treat infection may make your skin more sensitive to the sun. Examples include ciprofloxacin, doxycycline, and sulfamethoxazole
  • Anti-Inflammatory medications—Nonsteroidal anti-inflammatory drugs available both over the counter and by prescription for the treatment of mild pain could result in sun sensitivity reactions. Examples include naproxen and piroxicam
  • Diuretics—Medications used commonly in the treatment of high blood pressure or to prevent fluid retention have been linked with reactions to sunlight. Examples include furosemide and hydrochlorothiazide

 

Sun protection tips

Anyone planning on spending time out in the sun should practice sun safety, but especially when trying to avoid sun sensitivity reactions with medications. Here are a few ways to help protect your skin:

  • Limit sun exposure –Seek shade when it is available to limit time in direct sunlight. Also, try to avoid outdoor activity during peak sunlight hours of 10AM to 4PM if possible.
  • Wear protective clothing—Covering your skin with clothing like long sleeved shirts, wide brimmed hats, and sunglasses may help protect your skin and eyes from the harmful effects of UV rays. Some fabrics and lenses are even designed with UV protection.
  • Apply and reapply sunscreen—When choosing a sunscreen, be sure to read the labels. Look for a broad-spectrum sunscreen with a sun protection factor (SPF) of at least 30. Also, remember to reapply frequently. Even sunscreens that claim to be resistant to water suggest reapplication every 40 to 80 minutes. The appropriate application information should be available on the products labeling.

The American Cancer Society suggests combining as many of these strategies as possible when out in the sunlight. Using the appropriate defenses ensures everyone is safe and has still has fun in the sun.

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Supporting Immunity During a Pandemic

by Courtney, MPH, CN

During my university coursework in epidemiology and emergency management for viral outbreaks, I never thought I would actually live to see a pandemic. With modern medicine and technology advancement, many of us feel that living through a pandemic today would be similar to seeing a horse and carriage on the freeway between cars, but the spread of COVID-19 changed that. However, one of the world’s largest pandemics was only 100 years ago. In 1918 the Spanish Flu (more accurately the 1918 H1N1 flu) killed around 50 million people and lowered the average life expectancy just in the United States alone by at least 12 years.1

Thankfully, the coronavirus has been nowhere near as deadly as the Spanish Flu, but that doesn’t mean you shouldn’t take a pandemic seriously.2 It’s important to remember that any virus has the potential to be dangerous and unlike bacterial infections, treating a virus is tricky and often impossible even with advanced medicine. Viruses invade healthy cells and have the ability to take control of the cell’s function, using them to multiply their viral agenda.3 After a virus invades a cell, it’s up to your immune system to take control and initiate an internal battle.

The human immune system is complicated, but incredible. Comprised of multiple types of unique cells like B cells, T cells, and natural killer cells, the immune system includes the skin, bone marrow, bloodstream, lymphatic system, thymus, spleen, and mucosal tissue.4 While scientists work restlessly to continue to decode the immune system, there are practical ways you can support your immune health on your own.

It is important to remember that the immune system is, well, a system. It’s easy to get caught up in the “boost your immune system” hype, but much like a car with hundreds of parts, it’s difficult to simply “improve your car function” without taking the small details into consideration. Not one single action is going to gift you with a stellar immune system, but focusing on healthy habits can give your immune system the basics it needs to operate correctly.5

 

Follow sleep guidelines

According to the Centers for Disease Control and Prevention (CDC) there is now scientific evidence that sleep plays a role in immune function.6 Research shows that limited sleep (sleeping only 4 hours per night) can reduce natural killer cell activity when compared to individuals who sleep more. In one study, restricted sleep supported the creation of inflammatory proteins. Most interestingly, the CDC states, “Sleep loss is also related to a higher risk for infection. Restricting sleep to 4 hours per night for 6 days, followed by sleep for 12 hours per night for 7 days, resulted in a greater than 50% decrease in production of antibodies to influenza vaccination, in comparison with subjects who had regular sleep hours…”.6 How many hours of sleep should you get per night? Aim for at least 7 hours.7

 

Increase your fruit and vegetable intake

A healthy diet is one of the best ways you can support your overall health, including immune function. According to Harvard Health, “Each stage of the body’s immune response relies on the presence of many micronutrients. Examples of nutrients that have been identified as critical for the growth and function of immune cells include vitamin C, vitamin D, zinc, selenium, iron, and protein (including the amino acid glutamine).”8

When we consume highly processed foods and fail to meet our daily fruit and vegetable intake, we rob our body of a variety of vitamins, minerals, and antioxidants. In addition, diets high in refined sugar, red meat, and low in fruits and vegetables may disrupt a healthy gut environment and could potentially decrease proper immune function.8 Focus on supporting your gut health by consuming high-fiber foods with a wide variety of plants such as fresh fruits, vegetables, and whole grains. Don’t forget to include live bacteria foods such as yogurt, kefir, and fermented vegetables. If you aren’t meeting basic vitamin and mineral needs, you can also take a high quality and bioavailable multivitamin to fill nutrient gaps.5

 

Reduce stress triggers

Stress can be healthy in small doses. Stress is a good response to a dire situation such as the need to run from an immediate threat. However, chronic stress to daily triggers over long periods of time can wreak havoc on the body, even for your immune system. Immunologist Dr. Leonard Calabrese points out that long bouts of increased cortisol from stress can “open the door” for inflammation and even decrease fighting lymphocytes that are vital to battling viruses.9 If you find yourself feeling tired or easily overwhelmed, it may be time to consider how you can remove stressful triggers from your life or find new ways to cope, such as practicing meditation, exercising, or getting a little extra sleep. Stress can be especially high during times of uncertainty, a feeling many of us are experiencing currently. Don’t forget to focus on your mental health; your immune system can’t operate at full capacity with a bogged down system.

American virologist Jonas Salk once said, “The mind, in addition to medicine, has powers to turn the immune system around.” While we rely on modern medicine to treat us when we do get sick, it is equally important to remember that your lifestyle choices and habits do make a difference. Keep your mind and body healthy to give your immune system the space it needs to operate at full capacity.

References:

  1. Jordan D, Tumpey T, Jester, B. The Deadliest Flu: The Complete Story of the Discovery and Reconstruction of the 1918 Pandemic Virus. Centers for Disease Control and Prevention. https://www.cdc.gov/flu/pandemic-resources/reconstruction-1918-virus.html. Reviewed December 17, 2019. Accessed July 21, 2020.
  2. WHO Coronavirus Disease (COVID-19) Dashboard. World Health Organization. https://covid19.who.int/?gclid=Cj0KCQjwpNr4BRDYARIsAADIx9y67jtAdueqMi9By5iPN7XPCKEeFbm1EFz7pmIigKdAmYQ7ARYqsjsaAhUnEALw_wcB. Updated July 21, 2020. Accessed July 21, 2020.
  3. Viral Infections. National Institutes of Health. https://medlineplus.gov/viralinfections.html. Accessed July 21, 2020.
  4. Overview of the Immune System. National Institutes of Health. https://www.niaid.nih.gov/research/immune-system-overview. Reviewed December 30, 2013. Accessed July 21, 2020.
  5. How to boost your immune system. Harvard Health. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system. Published September 2014. Accessed July 21, 2020.
  6. Sleep and the Immune System. Centers for Disease Control and Prevention. https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/05.html. Reviewed March 31, 2020. Accessed July 21, 2020.
  7. Do You Get Enough Sleep? Centers for Disease Control and Prevention. https://www.cdc.gov/chronicdisease/resources/infographic/sleep.htm. Reviewed February 26, 2020. Accessed July 21, 2020.
  8. What Happens When Your Immune System Gets Stressed Out? Cleveland Clinic. https://health.clevelandclinic.org/what-happens-when-your-immune-system-gets-stressed-out/. Published March 1, 2017. Accessed July 21, 2020.
  9. Nutrition and Immunity. Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/#:~:text=A%20high%2Dfiber%20plant%2Drich,to%20stimulate%20immune%20cell%20activity. Accessed July 21, 2020.
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Playing sports and exercising in a new world

by Persona Nutrition

Whether you’re returning to the gym or the playing field, you need to continue to be cautious while exercising in a new world of social distancing and sanitization. As the head physician for two professional sports teams, the notion of “playing it safe” is taking on an entirely different meaning this year and there are several ways to practice, play, and compete while protecting your immune system.

 

The return to sports timeline will vary from state to state and county to county, but as you and your family contemplate returning to sports or organized exercise programs, keep these tips in mind.

 

  1. Sharing isn’t caring

This may be the only time you tell your family that sharing isn’t caring when it comes to sharing equipment like helmets, face masks, lacrosse or hockey sticks, or other equipment that can be passed from one athlete to another. This is especially true for water bottles.

 

  1. Clean, clean, clean yourself and the equipment

The Centers for Disease Control and Prevention (CDC) recommendations for keeping yourself germ free during this time—like washing your hands and taking your temperature before going to work—translate to the gym and field too. If you have a temperature over 99.5 don’t go to practice or the gym. Be sure to wipe down equipment before and after use with an alcohol-based cleanser. Masks are recommended indoors and should be considered outdoors, especially for higher risk athletes with asthma, diabetes, or other health conditions.

 

  1. Alter your schedule

Consider going to the gym or hitting the court at non-peak hours. Another tip I’m sharing with my athletes is to shower at home as much as possible to avoid shared locker rooms and restrooms.

 

  1. Eat nutritiously 

    Continue to eat fresh fruits and vegetables daily as they are packed with essential vitamins and are a good sources of hydration. Vitamin D is important, especially if you are training indoors, as well as other immune-supporting nutrients like zinc, vitamin C, garlic (yes, garlic!), curcumin and selenium. Read more about nutrition for immunity in Persona’s Medical Advisory Board Immunity Guide.

 

  1. Hydrate

Hydration is key especially during warm weather and mask wearing as many people may forego drinking while wearing a mask. Heat exhaustion is going to be more prevalent in athletes wearing masks, so be cognizant to stay on top of hydration.

 

You don’t need to forego exercising or playing a sport you love—you need to be smarter about it now. In fact, research shows that you can support your immunity by finding just the right balance of exercise—the key is not to overdo it as over-exercise can make you more vulnerable to most viral illnesses (1). Play it safe by protecting yourself and your teammates or gym mates in this new world.

References:

  1. Martin SA, Pence BD, Woods JA. Exercise and respiratory tract viral infections. Exerc Sport Sci Rev. 2009 Oct;37(4):157-64.
  2. https://www.acc.org/latest-in-cardiology/articles/2020/05/13/12/53/exercise-and-athletics-in-the-covid-19-pandemic-era
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Carbohydrates: Are they the enemy?

by Hayley, MS, RDN, LD

“I can’t eat carbs at night”, “Fruit has too many carbs”, “Carbs make you gain weight” these are just a few of the many myths associated with carbohydrates. The negative perception of carbohydrates is abundant, but the truth is carbohydrates are the main source of fuel for the human body.

 

What exactly are carbohydrates?

Carbohydrates are the naturally occurring sugar, starches, and fiber found in grains, fruits, vegetables, and dairy. Once consumed, carbohydrates are digested and broken down into glucose to supply energy to all cells in the body. When the body has enough energy from glucose to function, it is stored as glycogen in the muscle or liver for energy during periods when you are not eating.1 

 

Carbohydrates are essential components of the diet because some cells like red blood cells only produce energy from glucose.1 Additionally, the brain relies on glucose to produce energy and function.1 Without carbohydrates, the cells of the body may not get the energy it needs to perform to the best of its ability!

 

Are all carbohydrates created equal?

Carbohydrates are classified as simple and complex. Simple carbohydrates are broken down quickly by the body, hence the name “simple”. Simple carbohydrates are found in refined sugars such as white or table sugar.2 Complex carbohydrates are digested more slowly sending a steady stream of glucose into the body rather than a rush of glucose like simple carbohydrates.2 Complex carbohydrates are found in starchy vegetables and whole grains like bread, cereals, rice, and pasta.

 

Does this mean you should avoid simple carbohydrates? Does it mean they bad for you? No. And no. There is no such thing as “good” or “bad” food. Certain foods do contain more nutrients than others thus making them a more nutritious food source. However, this doesn’t mean you should automatically demonize the less nutritious food source.

 

All carbohydrates can fit into a well-balanced diet. For instance, fruit is technically classified as a simple carbohydrate, yet it is one of the most nutritious food sources. Fruits are rich in essential vitamins, minerals, and antioxidants which help protect our cells from damage.3 Dairy is another nutritious yet simple carbohydrate. Dairy is rich in calcium and vitamin D which is important in building and maintaining our bones.4

 

Complex carbohydrates like whole grains are rich in fiber which is important for bowel function and may help to lower the risk of heart disease.5 Fiber also helps to keep you full longer which may help with weight management.5 Whole grains are also rich in B vitamins which play a role in the release of energy from protein, fat, and carbohydrates.5

 

The takeaway 

Carbohydrates are essential nutrients that provide you with the energy needed to perform your daily functions. Roughly half of your daily caloric can and should be met with carbohydrates. While there is no such thing as bad or good foods there are more nutrient-dense options. Aim to consume more whole grains, fresh and vegetables throughout the day. This will help to provide your body with the energy it needs to thrive!

References:

  1. Mahan, L. K., Escott-Stump, S. L., Raymond, J. K., & Mendelson, M. undefined. (2012). Krauses food & the nutrition care process (13th ed.). St. Louis, MO: Elsevier.
  2. Carbohydrates. www.heart.org. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates. Accessed July 14, 2020.
  3. Baby B, Antony P, Vijayan R. Antioxidant and anticancer properties of berries. Crit Rev Food Sci Nutr. 2018;58(15):2491-2507. doi:10.1080/10408398.2017.1329198
  4. Nutrients and health benefits. ChooseMyPlate. https://www.choosemyplate.gov/eathealthy/grains/grains-nutrients-health. Accessed July 14, 2020.
  5. Nutrients and health benefits. ChooseMyPlate. https://www.choosemyplate.gov/eathealthy/dairy/dairy-nutrients-health. Accessed July 14, 2020.
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Skin Probiotic: Beauty From Beneath

by Karina, BSN

They say beauty starts from the inside. With our new skin probiotic, it just became a little bit easier. Skin is our biggest organ and does the most work for our body. It creates a protective barrier from environmental factors, regulates temperature and electrolytes, alerts us to pain and pressure, and even assists in some vitamin production.

Through research and peer-reviewed studies, we have a formulated nutrient-packed probiotic to keep you looking and feeling healthy.

Let’s break down this amazing formula by the powerful ingredients packed inside and how each will help you to glow from the inside out.

 

Vitamin A

Is essential for skin, eyes, and reproductive health but you may not always get enough from the foods you eat. It encourages healthy skin cell growth potential, protects against UV damage, and can even help fight some kinds of acne. When you do not have enough vitamin A in your system there would be visible tells with wrinkles, damage, and acne (7,9).

 

Astaxanthin

Is an amazing antioxidant which means that it can lower oxidative stress from environmental factors. It has also been linked with increased blood flow to help keep skin hydrated, happy, and plump. If you are a smoker or live with one, work or often play out of doors, or have a little extra weight, antioxidants are essential for healthy glowing skin (5, 8, 10).

 

Lycopene

Is a fantastic inflammation-fighting carotenoid. This helps with skins defense to environmental stressors. Normal aging processes like oxidative stress can really show by prematurely aging your skin. Natural occurring lycopene levels in your body’s tissue have been shown to replenish quickly with supplementation. Not just skin benefits but also a boost to brain, vision, relieve inflammatory-related pain, and even supports bones (5, 11, 12).

Lycopene supplement

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Sourced from real tomatoes, this patented blend of lycopene and phytonutrients work better together, just as nature intended.*

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Lactobacillus johnsonii (La-1) & Lactobacillus paracasei (St-11)

These strains have research showing impact on moisture retention on a cellular level. They also have an essential role in skin and scalp homeostasis by maintaining skin barriers, reducing flaky skin appearance via hydration, decrease skin sensitivity, and reactivity. They are the little helper that keeps the good in and deflect what isn’t maintaining healthy hydrated skin from the inside out (1, 2, 3, 4, 5, 6).

 

With sunny days coming and exposure to the sun, environment, and even internal stressors you can help to protect your skin. With skin antioxidants you can keep your largest organ, skin, looking youthful and healthy for year-round. With our Skin Probiotic, your skin will stay hydrated and protected with the wonderful blend of antioxidants, vitamins, nutrients, and specific probiotics. So put up the barrier for your skin from the inside out, and add the skin probiotic to your packs or ask for more information from our Persona nutritionists today.

References:

  1. Gueniche A, Philippe D, Bastien P, et al. Randomised double-blind placebo-controlled study of the effect of Lactobacillus paracasei NCC 2461 on skin reactivity. Benef Microbes. 2014;5(2):137-45.
  2. Reygagne P, Bastien P, Couavoux MP, et al. The positive benefit of Lactobacillus paracasei NCC2461 ST11 in healthy volunteers with moderate to severe dandruff. Benef Microbes. 2017;8(5):671-680.
  3. Guéniche A, Philippe D, Bastien P, Blum S, Buyukpamukcu E, Castiel-higounenc I. Probiotics for photoprotection. Dermatoendocrinol. 2009;1(5):275-9.
  4. Benyacoub J, Bosco N, Blanchard C, et al. Immune modulation property of Lactobacillus paracasei NCC2461 (ST11) strain and impact on skin defences. Benef Microbes. 2014;5(2):129-36.
  5. Bouilly-gauthier D, Jeannes C, Maubert Y, et al. Clinical evidence of benefits of a dietary supplement containing probiotic and carotenoids on ultraviolet-induced skin damage. Br J Dermatol. 2010;163(3):536-43.
  6. Peguet-navarro J, Dezutter-dambuyant C, Buetler T, et al. Supplementation with oral probiotic bacteria protects human cutaneous immune homeostasis after UV exposure-double blind, randomized, placebo controlled clinical trial. Eur J Dermatol. 2008;18(5):504-11.
  7. Fukunaga A, Khaskhely NM, Ma Y, et al. Langerhans cells serve as immunoregulatory cells by activating NKT cells. J Immunol. 2010;185(8):4633-40.
  8. Fiedor J, Burda K. Potential role of carotenoids as antioxidants in human health and disease. Nutrients. 2014;6(2):466-88.
  9. Fuller CJ, Faulkner H, Bendich A, Parker RS, Roe DA. Effect of beta-carotene supplementation on photosuppression of delayed-type hypersensitivity in normal young men. Am J Clin Nutr. 1992;56(4):684-90.
  10. Davinelli S, Nielsen ME, Scapagnini G. Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review. Nutrients. 2018;10(4)
  11. Grether-beck S, Marini A, Jaenicke T, Stahl W, Krutmann J. Molecular evidence that oral supplementation with lycopene or lutein protects human skin against ultraviolet radiation: results from a double-blinded, placebo-controlled, crossover study. Br J Dermatol. 2017;176(5):1231-1240.
  12. Petyaev IM, Pristensky DV, Morgunova EY, et al. Lycopene presence in facial skin corneocytes and sebum and its association with circulating lycopene isomer profile: Effects of age and dietary supplementation. Food Sci Nutr. 2019;7(4):1157-1165.
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Eat the rainbow: health benefits of phytonutrients

by Gabby, MA, BSN

Eating a plateful of different-colored foods is appetizing visually, but also provides numerous health benefits as well. Consuming a variety of fruits and vegetables in different colors ensures that you are obtaining a full spectrum of health benefits found in phytonutrients.

 

Phytonutrients are natural compounds found in plant-based foods that give these plants their vibrant colors while protecting them from harsh environments, pollution, UV-rays, predators, and pests. And when we consume these plants (fruits and vegetables), we obtain these benefits. Ever wonder why kale is considered a superfood compared to iceberg lettuce? It is because of its deep, vibrant color. It contains more phytonutrients, and each color provides an abundance of specific nutrients. Phytonutrients have antioxidant and anti-inflammatory properties that may help protect us from certain chronic illnesses.

Here is a summary of the phytonutrients and benefits found in fruit and vegetables sorted by color.

 

Red foods

Found in cranberries, strawberries, pomegranates, tomatoes, beets, red peppers, raspberries, etc. Red foods contain lycopene, the carotenoid that has antioxidant properties that help combat free-radicals that may protect against heart disease, lung disease, and prostate cancer.

 

Orange and yellow foods

Found in carrots, bananas, sweet potatoes, oranges, pumpkins, mangoes, pineapple, etc. Orange and yellow foods are rich in alpha and beta carotene, which converts to an active form of vitamin A, and acts as an antioxidant to support the immune system, eye health, and may help prevent heart disease.

 

Green foods

Found in kale, avocados, spinach, cabbage, kiwi, green tea, green herbs, broccoli, etc. These foods are high sources of sulforaphane and glucosinolate, which may help protect against harmful carcinogens and protect blood vessels.

 

Blue and purple foods

Found in blackberries, blueberries, elderberries, grapes, plums, purple cabbage, etc. Blue and purple foods are potent in anthocyanins, a powerful antioxidant that may help protect cells from damage and reduce the risk of heart disease, improve blood pressure, and increase physical performance.

 

Eating the rainbow helps support a diverse diet, helps provide the body with a balanced gut microbiome that helps support gut health and prevent constipation and bloating, and can even impact mood.

References:

  1. Available at: http://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501. Accessed May 27, 2020.
  2. Correction to Lancet Infect Dis 2020; published online March 27. https://doi.org/10.1016/S1473-3099(20)30200-0. Lancet Infect Dis. 2020;20(6):e116.
  3. Available at: http://www.betterhealth.vic.gov/blog/blogcollectionpage/eat-a-rainbow. Accessed May 27, 2020.
  4. Correction to Lancet Infect Dis 2020; published online March 27. https://doi.org/10.1016/S1473-3099(20)30200-0. Lancet Infect Dis. 2020;20(6):e116.
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