Finding YOUR optimal diet

Finding YOUR optimal diet

The world of nutrition can be overwhelming, with conflicting information about the best diets out there to achieve different goals. However, the fact is that different diets can be useful in different contexts, and there are people who benefit from all of them. Eating vegan can greatly increase the amount of antioxidants and minerals in the diet, while eating carnivore can help reduce inflammation and improve vitamin absorption. Low carb diets can help reduce inflammation as well as balance blood sugar, while adding carbs back in may be helpful for those with low adrenal function.

However, the final destination for most people should be finding moderation and balance when it comes to diet. No two people will thrive on the same diet, as we all have unique needs based on our background, stress levels, environment, and more. Almost all diets can work for a period of time, but at some point we need to break away from dietary restrictions and rules to truly find what makes us feel our best and function optimally. 

Rather than focusing on the fine details of total carbs per day or high fat versus low fat, it’s important to care about the bigger picture items such as the state of our gut, overall stress levels, and our relationship with food. It’s also important to prioritize protein in meals and listen to our hunger cues, eating when we are hungry but not necessarily following strict meal times.

At the end of the day, the optimal diet will look different for everyone, and it’s important to unplug and tune in to yourself to see what truly makes you feel good. Finding inspiration from others can be great, but ultimately our taste buds, locally grown foods, and hunger levels need to be our own inspiration.

Call to schedule a consultation. My work emphasizes education to get away from dietary dogma, encourages food awareness over fear and recognizes that everyone is at a different point in their journey with unique needs. So, rather than getting lost in the noise of conflicting information, focus on finding your own balance and what truly makes you feel your best.

The Benefits of Animal-Based Nutrition

The Benefits of Animal-Based Nutrition

As a functional nutritionist, I have encountered many clients looking for guidance on their diets. One of the most debated topics is animal-based nutrition. Many people now are turning towards plant-based diets, but it still important to understand the health benefits of animal-based nutrition.

There are several benefits in including animal products in your diet. First, animal products are rich in protein, which is essential for growth and repair of the body. It is also the primary building block for enzymes, hormones and neurotransmitters. Second, animal products are also rich in important vitamins and minerals, such as vitamins A, B12, D, and K2, and mineral such as zinc, iron, and magnesium. Third, consuming animal products have been shown to promote satiety, meaning you feel fuller for longer. Lastly, animal-based nutrition can also provide essential fatty acids such as omega-3 fatty acids, which is especially true for fish, and is necessary for maintaining optimal brain function and overall health.

It has been shown in studies that consuming animal products can be beneficial for weight loss, improve cardiovascular health, reduce inflammation and improve overall health status. Researchers found that subjects eating a diet of lean meat lost more weight and body fat than those who consumed a high amount of carbohydrates. In another study conducted on overweight adults, participants who consumed a low-carbohydrate, moderate-protein, and high-fat diet over six months showed a significant reduction in blood pressure and a decrease in blood sugar levels. Participation also experienced lower levels of inflammation, which is linked to an increased risk of chronic disease.

Apart from overall health benefits, animal-based nutrition is especially important for certain populations, especially pregnant and breastfeeding women, and infants and children. During pregnancy and breastfeeding, essential nutrients, such as calcium, protein and iron are crucial for fetal development and infant health. Animal products, including dairy and meat products, can be a rich source of these essential nutrients. In infants, animal-based nutrition is necessary to support growth, development and cognitive function, as they require different set of nutrients than adults.

In conclusion, it’s indisputable that animal-based nutrition comes with several health benefits, including; potential weight loss, cardiovascular health benefits, reduction in inflammation and improvement in overall health status. The peer-reviewed studies underline the significance of consuming animal products within a balanced and healthy diet. As a functional nutritionist, my recommendation is to consume a wide variety of foods, including fruits and vegetables, whole grains, nuts, seeds and yes, high quality animal products.

References:

  1. Clifton PM, Bastiaans K, Keogh JB. High protein diets decrease total and abdominal fat and improve CVD risk and lipid profiles in overweight and obese men and women with elevated BP. Nutr Metab Cardiovasc Dis. 2009; 19(8):637-44.
  2. Nordmann AJ, Nordmann A, Briel M. Effects of Low-Carbohydrate vs Low-Fat Diets on Weight Loss and Cardiovascular Risk Factors: A Meta-analysis of Randomized Controlled Trials. Arch Intern Med. 2006; 166(3):285–293.
  3. Kanoni S et al. Mediterranean diet and multiple health outcomes: an umbrella review of meta-analyses of observational studies and randomized trials. Eur J Clin Nutr. 2020; 74:280-295. 4. Heer M et al. Nutritional gaps in primary school children in Tanzania as a result of restrictions in supplementary food following Covid-19 mitigation measures. Matern Child Health J. 2021Jun17:1-11.
Improve Melatonin Status Naturally

Improve Melatonin Status Naturally

Melatonin is a hormone produced by the pineal gland that helps regulate our sleep-wake cycle. Low levels of melatonin have been linked to various sleep disorders, including insomnia, and even cancer. Fortunately, there are simple dietary and lifestyle strategies that can help increase melatonin levels naturally. Here are some tips:

  1. Eat a melatonin-rich diet: Some foods are naturally rich in melatonin, including tart cherries, raspberries, oats, walnuts, and almonds. Tart cherries, specifically, have been shown to increase melatonin levels, helping to improve sleep quality (1). Incorporate these foods into your diet regularly to promote optimal melatonin levels.
  2. Restrict blue light exposure: Our natural melatonin production is suppressed by blue light exposure from electronic devices such as televisions, tablets, and smartphones. Make a conscious effort to avoid these devices a couple of hours before bedtime. If you must use them, consider using blue light blocking glasses or turning on the “night mode” option.
  3. Sleep in a dark environment: Dark environments naturally enhance our melatonin function, so ensure that your bedroom is pitch-dark at night. Consider using blackout curtains to reduce light exposure while you sleep.
  4. Practice stress-reducing exercises: Stress and anxiety can interfere with melatonin production. Incorporating stress-reducing activities such as meditation, yoga, or deep breathing, can help lower stress levels, positively impacting melatonin.
  5. Take a melatonin supplement: Melatonin supplements have been shown to help improve sleep quality in certain individuals. It is important to talk to your doctor before beginning any supplemental regimen, but melatonin is generally regarded as safe when taken appropriately (2).

Implementing a few of these strategies can help improve natural melatonin production and promote better sleep. Combined with a nutritious, well-balanced diet, individuals can support optimal health with these simple, cost-effective methods.

References:

  1. Pigeon, W., Carr, M., Gorman, C., and Perlis, M. (2010). Effects of tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. Journal of Medicinal Food, 13(3), 579-583.
  2. Buscemi, N., Vandermeer, B., Friesen, C., Bialy, L., Tubman, M., Ospina, M., Klassen, T., and Witmans, M. (2004). The efficacy and safety of exogenous melatonin for primary sleep disorders: a meta-analysis. Journal of General Internal Medicine, 19(2), 115-127.
Melatonin’s Effects on Health and Weight

Melatonin’s Effects on Health and Weight

Melatonin is a hormone that is naturally produced by the pineal gland in the brain. Its main job is to help regulate the body’s circadian rhythms, which are the natural cycles of sleeping and waking that occur daily. Melatonin is particularly important for getting a good night’s sleep, and it can also have positive effects on overall health and weight.

One of the key functions of melatonin is to help regulate the sleep-wake cycle. When it gets dark outside, the body naturally begins to produce more melatonin, which signals to the brain that it’s time to wind down and prepare for sleep. Conversely, when it gets light outside, melatonin production decreases, which tells the brain that it’s time to wake up and start the day. By regulating these cycles, melatonin can help improve sleep quality and ensure that people wake up feeling refreshed and ready to tackle the day.

In addition to its effects on sleep, melatonin has also been shown to have a number of other health benefits. For example, it is a potent antioxidant, meaning that it can help protect cells from damage caused by harmful molecules called free radicals. This can in turn help reduce the risk of a number of different diseases, including cancer and cardiovascular disease.

Melatonin has also been shown to have positive effects on weight management. In one study, researchers found that supplementing with melatonin helped to reduce body weight and fat mass in overweight and obese individuals. The researchers speculated that this may be due to the fact that melatonin can help improve sleep quality, which in turn can lead to changes in appetite and energy levels.

Overall, it is clear that melatonin is an important hormone that can have positive effects on both sleep and overall health. If you are struggling to get a good night’s sleep, or if you are interested in improving your overall wellbeing, consider talking to a functional nutritionist about incorporating melatonin into your daily routine.

References:

  • Godfrey, D. A. (2017). Melatonin as a therapeutic intervention in otolaryngology: Head and neck surgery. Sleep Science and Practice, 1(1).
  • Pires, W., & Bordini, E. A. (2019). The effects of melatonin on weight gain, fat mass, and lipid metabolism: a systematic review. Frontiers in Endocrinology, 10, 86.
  • Vollmer, C., Michel, U., & Randler, C. (2012). Outdoor light at night (LAN) is correlated with eveningness in adolescents. Chronobiology International, 29(4), 502-508.
Leptin Resistance and Weight Imbalances

Leptin Resistance and Weight Imbalances

Leptin is a hormone produced by our fat cells that regulates how much we eat and the amount of energy we burn. Its main function is to signal the brain when we have eaten enough and are satiated, thus promoting weight loss. However, sometimes the body becomes resistant to the effects of leptin, and this can lead to overeating and weight gain. This condition is known as leptin resistance.

Leptin resistance occurs when the body stops responding to the signal produced by the hormone. This can happen due to a number of reasons, but the most common is excess body fat. Excessive amounts of fat in the body lead to a constant release of leptin, and over time the brain becomes desensitized to the signal. When this happens, the body thinks it’s starving and sends signals to increase appetite and store more fat, leading to weight gain.

There are other factors that contribute to the development of leptin resistance such as poor diet, lack of exercise, poor sleep, and high-stress levels. A diet high in sugar, processed foods, and saturated fats has been shown to increase inflammation levels in the body, which can affect how leptin is produced and how it functions.

Another factor that contributes to leptin resistance is lack of sleep. Poor sleep can affect the production of leptin, making it difficult for the body to regulate food intake and energy expenditure properly.

The good news is that leptin resistance is reversible. By maintaining a healthy diet and exercise routine, and reducing stress levels, you can gradually reduce the amount of fat in your body and restore proper leptin function. Studies have shown that consuming a high-fiber, low-fat diet can help reduce inflammation levels and promote weight loss, therefore improving leptin sensitivity.

Other interventions that can improve the body’s response to leptin include getting enough sleep, reducing stress levels through yoga or meditation practices, and starting a regular exercise routine. Resistance training, in particular, has been shown to be effective in improving the function of leptin.

In conclusion, leptin resistance is a condition that contributes significantly to overweight and obesity, and its prevalence continues to increase worldwide. Therefore, it is important to understand its causes and how to mitigate them. Maintaining a healthy diet, getting enough sleep, exercising regularly, and managing stress levels are ways by which you can address leptin resistance and achieve your weight loss goals.

References:

  • Rosenbaum M, Leibel RL. Role of energy expenditure in the development of leptin resistance. J Clin Invest. 2014;124(2): 420-2.
  • Juge-Aubry CE, Henrichot E, Meier CA. Adipose tissue: a regulator of inflammation. Best Pract Res Clin Endocrinol Metab. 2005;19(4):547-566.
  • Halpern B, Mancini MC. Leptin reduction and its interactions with diabetes control after bilio-pancreatic diversion. Surg Obes Relat Dis. 2009;5(1):48-53.
  • Lopez-Jaramillo P, Gomez-Arbelaez D, Lopez-Lopez J, Lombana-Rodriguez HA, Paez-Canro C, Rueda-Quijano SM, et al. The role of leptin/adiponectin ratio in metabolic syndrome and diabetes. Horm Mol Biol Clin Investig.[Internet] 2014;19(3):167-176. Available from: http://www.ncbi.nlm.nih.gov/pubmed/25403381
  • Consitt LA, Saxena G. Exercise training and insulin resistance: a current review. J Obes.[Internet] 2013;2013: Vaiycn858690. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23533342
Is Obesity a Disease?

Is Obesity a Disease?

The scientific community is still in disagreement as to whether or not obesity is a disease. While some still consider obesity a self-inflicted disease caused by poor eating habits and lack of exercise, there is growing evidence to support the claim that obesity is a disease. 

According to Pi-Sunyer (2002), not only is obesity a disease but within the United States it is considered to be a condition of epidemic proportions. Statistics show that, in our country, over 20% of adults are diagnosed as clinically obese (Pi-Sunyer, 2002).  The rationale that obesity is a disease is due to the fact that it causes many different comorbidities such as high blood pressure, diabetes, heart disease, etc. 

Has Obseity Reached Epidemic Proportions In Western Countries?

I agree with Conway and Rene (2004) who believe that obesity is not only a condition that has reached epidemic proportions, but it is a disabling, multifaceted disease that causes changes in organ function and can come with a host of comorbidities. The excess body weight puts a strain on the heart, leading to changes in anatomical structure and the function of the organ. Obesity has also repercussions on the immune system (de Heredia et al., 2012), endocrine system (Poddar et al., 2017), and pulmonary system (Dixon & Peters, 2018). These repercussions are caused by both mechanical and functional alteration of tissues and organs. 

Data Suggests That Obseity Is Associated With Several Very Serious Health Concerns

Research studies show that obesity is associated with an increased risk of developing cancer in at least 13 different organs (Avgerinos et al., 2019). Obesity is also linked to type-2 diabetes (Maggio & Pi-Sunyer, 2003), arthritis (Moroni et al., 2020). At the same time, a systematic review of scientific data that was published in 2017 shows that weight-loss interventions in the obese adult population decrease all-cause mortality (Ma et al., 2017). The same review shows that weight loss has a positive impact on cardiovascular mortality and cancer mortality (Ma et al., 2017). 

Lastly, obesity’s status and acceptance as a disease are pivotal in determining its treatment, reimbursement for treatment, and the development of widespread interventions. For these reasons, I believe that obesity should be recognized as a disease.

References

Avgerinos, K. I., Spyrou, N., Mantzoros, C. S., & Dalamaga, M. (2019). Obesity and cancer risk: Emerging biological mechanisms and perspectives. Metabolism: clinical and experimental, 92, 121–135. https://doi.org/10.1016/j.metabol.2018.11.001

Conway, B., & Rene, A. (2004). Obesity as a disease: no lightweight matter. Obesity Reviews, 5(3), 145–151. https://doi.org/10.1111/j.1467-789x.2004.00144.x 

de Heredia, F. P., Gómez-Martínez, S., & Marcos, A. (2012). Obesity, inflammation and the immune system. The Proceedings of the Nutrition Society, 71(2), 332–338. https://doi.org/10.1017/S0029665112000092

Dixon, A. E., & Peters, U. (2018). The effect of obesity on lung function. Expert review of respiratory medicine, 12(9), 755–767. https://doi.org/10.1080/17476348.2018.1506331

Ma, C., Avenell, A., Bolland, M., Hudson, J., Stewart, F., Robertson, C., Sharma, P., Fraser, C., & MacLennan, G. (2017). Effects of weight loss interventions for adults who are obese on mortality, cardiovascular disease, and cancer: systematic review and meta-analysis. BMJ (Clinical research ed.), 359, j4849. https://doi.org/10.1136/bmj.j4849

Maggio, C. A., & Pi-Sunyer, F. X. (2003). Obesity and type 2 diabetes. Endocrinology and metabolism clinics of North America, 32(4), 805–viii. https://doi.org/10.1016/s0889-8529(03)00071-9

Moroni, L., Farina, N., & Dagna, L. (2020). Obesity and its role in the management of rheumatoid and psoriatic arthritis. Clinical rheumatology, 39(4), 1039–1047. https://doi.org/10.1007/s10067-020-04963-2

Pi-Sunyer, F. X. (2002). The obesity epidemic: Pathophysiology and consequences of obesity. Obesity Research, 10(S12), 97S-104S. https://doi.org/10.1038/oby.2002.202

Poddar, M., Chetty, Y., & Chetty, V. T. (2017). How does obesity affect the endocrine system? A narrative review. Clinical obesity, 7(3), 136–144. https://doi.org/10.1111/cob.12184

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