Diet & Weight Loss Archive

When you polish off a piece of chocolate cake and immediately start thinking about having another, you might suspect that eating for pleasure may trigger overeating. A new study out of Italy, where they know a thing or two about good food, supports this notion. Researchers from Naples and Salerno found that eating for enjoyment […]

Scientists have long known that certain nutrients are essential for brain development and function. There's also evidence that good nutrition can help stave off cognitive decline in older people. But studies of single nutrients have largely been disappointing, and research on the relationship between overall diet and brain function generally relies on food frequency questionnaires, which can be misleading because of faulty memories and the inability to take account of nutrient absorption. Now researchers have conducted the first study using nutrient biomarkers and brain imaging to analyze the effect of diet on cognitive function and brain volume. Their main finding is that higher blood levels of omega-3 fatty acids and vitamins B, C, D, and E are associated with better memory and thinking in older people. The study was published in Neurology (Jan. 24, 2012).

The study. Researchers at Oregon Health & Science University measured the blood levels of 30 nutrients in 104 people (64 of them women), average age 87, who were participating in the Oregon Brain Aging Study. For the Neurology study, the scientists administered tests of mental function (including memory, learning, and spatial relations), and, for a subgroup of 42 participants, used MRI imaging to measure cerebral brain volume.

Stress eating can ruin your weight loss goals – the key is to find ways to relieve stress without overeating

There is much truth behind the phrase "stress eating." Stress, the hormones it unleashes, and the effects of high-fat, sugary "comfort foods" push people toward overeating. Researchers have linked weight gain to stress, and according to an American Psychological Association survey, about one-fourth of Americans rate their stress level as 8 or more on a 10-point scale.

In the short term, stress can shut down appetite. The nervous system sends messages to the adrenal glands atop the kidneys to pump out the hormone epinephrine (also known as adrenaline). Epinephrine helps trigger the body's fight-or-flight response, a revved-up physiological state that temporarily puts eating on hold.

Although short-term studies suggest that switching from sugar to calorie-free sweeteners can help people lose weight, the December 2011 Harvard Health Letter explores the possibility that it may actually promote weight gain. Use of super-sweet artificial sweeteners may desensitize users to sweetness. Healthful foods like fruits and vegetables may become unappetizing by comparison. As a result, the overall quality of the diet may decline. The calories removed from the diet by the sugar-for-sweetener swap may sneak back in, in the form of refined carbohydrates and low-quality fats. Another concern is that artificial sweeteners could cause weight gain by directly stimulating the development of new fat cells.

“Limit salt” has been a key part of dietary advice for decades. Once aimed at individuals, the FDA is hoping to persuade food companies to cut back on salt added to prepared foods. That’s probably a good idea, since the average American gets more salt—and thus sodium—than needed, most of it from prepared foods. But the question of how low we should go with sodium hasn’t been answered. Two studies suggest that getting too little sodium could pose problems, just as eating too much does. Trials to determine the safest range for sodium aren’t in the offing. What to do in the interim? Aiming for the recommended target of 2,300 milligrams per day from all sources is probably good for most people.

The new science of social networks is demonstrating how personal interconnections can affect our health. Ideas and habits that influence health for better or for worse can spread through social networks in much the same way that germs spread through communities. An article in the December issue of the Harvard Men’s Health Watch explores how social networks can affect weight and mood. A study of people taking part in the Framingham Heart Study found that among participants who had a friend become obese, their chance of becoming obese rose by 57%. A different study from Framingham showed that happiness can also spread across social networks. Research into social networks could help experts some day use them to improve public health.

At least for men, being more fit may have a bigger health payoff than losing weight, according to a new study of more than 14,000 well-off middle-aged men who are participating in the Aerobics Center Longitudinal Study. Researchers followed their health, weight, and exercise habits for 11 years. Compared with men whose fitness declined over the course of the study, those who maintained their fitness levels reduced their odds of dying from cardiovascular disease or any other cause by about 30%, even if they didn’t lose any excess weight. Those who improved their fitness levels saw a 40% reduction. For optimal health, being fit and maintaining a healthy weight are best. But if you are overweight and inactive, this study and others suggest that getting more activity is the best place to start to improve your health.

The hidden burden of high blood pressure

Cordero A, Bertomeu-Gonzalez V, Moreno-Arribas J, Agudo P, Lopez-Palop R, Masia MD, Miralles B, Mateo I, Quiles J, Bertomeu-Martinez V. Burden of systemic hypertension in patients admitted to cardiology hospitalization units. American Journal of Cardiology, published online Aug. 24, 2011.

Can a hospital stay make you anemic?

Salisbury AC, Amin AP, Reid KJ, Wang TY, Masoudi FA, Chan PS, Alexander KP, Bach RG, Spertus JA, Kosiborod M. Hospital-acquired anemia and in-hospital mortality in patients with acute myocardial infarction. American Heart Journal 2011; 162:300-309 e3.

A study in The Journal of the American Medical Association (Aug.24/31, 2011) found that a vegetarian diet emphasizing a “portfolio” of cholesterol-lowering foods did a better job of reducing low-density lipoprotein — the so-called “bad” cholesterol — than a low-saturated-fat vegetarian diet. All participants in the study followed a heart-healthy diet rich in fruits, vegetables, and whole grains. Those in the portfolio group were told to emphasize four specific types of cholesterol-lowering foods in their diets — soluble fiber, nuts, soy protein, and margarines enriched with plant sterols — while those in the low-saturated fat group were told to avoid these foods.

For someone eating 2,000 calories per day, a portfolio diet would aim to provide the following amounts of these cholesterol-lowering foods:

Your kitchen cabinets—along with your pantry, refrigerator, and grocery list—are probably more important than your medicine cabinet for maintaining or improving your heart’s health. That’s because what you eat influences many of the things that contribute to heart disease, including high blood pressure, high cholesterol, diabetes, inflammation, and electrical instability and function of the heart. The foods you choose can make these factors better, or worse. Healthy Eating for a Healthy Heart, a newly revised Special Health Report from Harvard Health Publishing, details a heart-healthy eating plan that you can follow for the rest of your life—while still enjoying the foods you eat. Some of the best choices include fish, vegetables, and whole grains. Healthy Eating for a Healthy Heart also includes 39 recipes of healthy, delicious, and easy-to-make foods.