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Whole Grains Health

What Foods to Avoid With Arthritis



If you live with arthritis, it can affect everything from your mobility to the quality of your sleep and your general well-being.

“Arthritis occurs when a joint or tissue is swollen or inflamed, ”says Roxana Ehsani, MS, RD, CSSD, LDN, MS, registered nutritionist and national media spokesman for the Academy of Nutrition and Dietetics. “Worsening pain and / or stiffness can occur if a person with arthritis eats inflammatory Food. “

The link between diet and arthritis

Increasing evidence linking diet and arthritis continues to suggest that they are

“Researchers are still trying to figure out what role diet plays in causing chronic inflammation in the body that leads to chronic diseases, including Arthritis “says Jerlyn Jones, MS, RDN, dietetic nutritionist and spokesperson for the Academy for Nutrition and Dietetics. “However, studies have shown that foods high in saturated fat like meat and foods with added sugar like soda can increase inflammation, which negatively affects the immune system and leads to inflammatory diseases such as: arthritis. “

And what you include or exclude from your diet can have a direct impact on your body weight and health.

“Obesity can play a role in worsening arthritis as it can put increased stress on the joints,” says Bernstein Pankonin, MS, RD, LMNT, registered dietitian and founder of the food blog The Stirlist. “Weight loss combined with moderate activity has been shown to help improve arthritis symptoms in older adults.”

Unfortunately pro-flammable Food are those rich in saturated fatty acids, trans fatty acids, deep-fried Food, Food rich in sugar and salt, refined grains and alcohol.

“These Food are also low in total nutrients and can make a person’s symptoms worse, ”says Ehasani.

Related: How Does Arthritis Feel?

The best diet for arthritis

While eating a healthy diet isn’t the only factor in reducing arthritis-induced symptoms, it can definitely help.

“Everyone is different, but generally the same healthy eating strategies apply. Eat lots of fruits and vegetables, cut down on saturated fat intake, and focus on heart-healthy sources of protein and fat as this can help reduce inflammation and maintain a healthy weight, ”says Pankonin.

This means that people with arthritis should be on an anti-inflammatory diet.

Related: 20 Best Foods For Arthritis

“An anti-inflammatory diet consists of a diet high in fruits, vegetables, whole grains, healthy fats and oils, low-fat proteins, fatty fish, beans, nuts, and seeds,” says Ehsani. “Spices should also be included as they are a rich source of antioxidants. Many spices such as turmeric, ginger, cinnamon, cayenne, to have anti-inflammatory effect. “

You can also choose anti-inflammatory drinks. “Coffee, black tea, and ginger tea are also high in antioxidants (without sugar and cream) and can be enjoyed regularly during an anti-inflammatory diet,” says Ehsani.

Foods To Avoid If You Have Arthritis

If you’re looking for a diet that will keep your inflammation and arthritis in check, here are 10 foods to avoid.

sparkling water

“Sugar is a source of empty calories, and excess calories in the diet can lead to weight gain that we know puts undue stress on the joints,” says Pankonin. “Regular soda is a source of added sugar which, if consumed in excess, can certainly lead to weight gain.”

Fried food

“Foods that contain partially hydrogenated oils, also called trans fats, including donuts, cookies, crackers, baked goods, cake crusts, and margarine sticks can increase inflammation and damage general health,” says Jones. “Trans fats raise our lousy (LDL) cholesterol levels and lower our good (HDL) cholesterol levels.”

Full fat milk

“Foods with a high proportion of saturated fatty acids are inflammatory. Although whole milk products like butter, cheese, cream, milk, yogurt and ice cream are delicious, they are high in saturated fat, which can increase total and LDL cholesterol, ”says Ehsani.

She adds that those with arthritis are at a higher risk of developing heart disease, so it’s best to avoid whole-fat dairy products, as these can directly increase total and LDL cholesterol. “Instead, opt for the fat-free or low-fat version of your favorite dairy products. The nutritional content does not change (like vitamin D or protein in dairy products), only the fat content is reduced if low-fat or fat-free dairy products are chosen. Win win!”

Related: A Simple Plan To Keep Your Joints Healthy And Fight Off Arthritis


“As well as being a source of empty calories, alcohol could interfere with the use of medications people with arthritis are taking,” says Pankonin.

Alcohol also does not provide the body with essential nutrients. “Heavy alcohol consumption should be avoided in people with arthritis, as alcohol can damage internal organs and does not support a healthy and strong immune system,” says Ehsani. “Alcohol should be consumed in moderation, according to the nutritional guidelines no more than 2 drinks per day for men and 1 drink per day for women. One drink is equivalent to 12 ounces of beer, 5 ounces of wine, 1.5 ounces of liquor. Alcohol is an inflammatory food and should be avoided and used in moderation for people with arthritis. “

Frozen foods

“Salty foods include frozen meals, canned soup, pizza, certain cheeses, and processed meats,” says Jones. “According to the Arthritis Foundation, people with rheumatoid arthritis can feel the effects of salt even more. Corticosteroids, drugs commonly used to treat rheumatoid arthritis, cause the body to store more sodium. The 2020-2025 Nutritional Guidelines for Americans recommend limiting the average salt intake for adults to 2300 mg per day or 1 teaspoon of table salt.

Processed meat

“Processed meat such as bacon, sausage, Sausages, Hot dogs and Canned meats are typically high in salt, total fat, and may even contain traces of trans fats, which can all cause inflammation in the body, ”says Ehsani.

All foods high in saturated fat

“Consistent consumption of foods high in saturated fat could potentially lead to high cholesterol levels and could also play a role in worsening arthritis,” says Pankonin. “Some research has found that saturated fats combined with refined carbohydrates could damage cartilage health by weakening it.”

White bread and pasta

“Refined flours are found in refined grains like white bread, white pasta, white rice, sugary grains; Baked goods such as muffins, cookies, cakes; Snacks like crackers and pretzels. These foods have a lower nutritional value than whole grains, ”says Ehsani. “Refined grains are made with fortified or white flour, these flours are freed from germs (healthy fat) and bran (dietary fiber) along with some vitamins and minerals. People with arthritis should avoid products made with refined flours because they lack these essential nutrients. It is best to choose whole grains to get the full nutritional value (ie, the anti-inflammatory oils and fats, fiber, and essential vitamins and minerals). “

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Juice, energy drinks or sweetened coffee drinks

Soda isn’t the only high-sugar drink out there.

“Sugar is found in sweetened drinks such as energy drinks, juices, coffee drinks and sports drinks. Research has shown that consuming sugary foods and drinks can cause inflammation, ”says Ehsani. “One study found elevated markers of inflammation after participants consumed 40 grams of sugar a day. Generally a can or bottle of soda, sweet tea, sweetened coffee drink (flavored latte or frappuccino), energy drinks maybe even more than 40 grams of sugar per serving. So, For people with arthritis, it is best to limit their consumption of sugary drinks and foods and opt for sugar-free or sugar-free drinks instead. “

Next up, Paula Abdul talks about living with arthritis.

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Whole Grains Health

Harness the power of the body’s hormones for better health



When a hormone is out of whack, you can feel like you’re stuck in the mud or strapped to a runaway horse. Just ask someone with untreated Graves’ or Hashimoto’s disease (these are high or low thyroid levels), hypogonadism (low testosterone or estrogen deficiency), or uncontrolled diabetes. Because hormones are the chemical messengers of your body and have a direct influence on your metabolism, energy level, hunger, cognition, sexual function / reproduction and mood.

There are around 50 hormones in your body and many more hormone-like substances (brain neurotransmitters like serotonin and active vitamin D2 for example). Your pituitary is the “master gland,” it tells other glands to secrete hormones. The other hormone-producing glands are the pineal and adrenal glands, as well as the thymus, thyroid and pancreas – men also produce hormones in their testicles (testosterone) and women in their ovaries (estrogen, progesterone and testosterone). Aside, about 25% of testosterone in women is produced in the ovaries, a quarter in the adrenal gland and half in the peripheral tissue.

It only takes a tiny amount of a few hormones to make big changes in every inch of your body. Therefore, if they are out of whack, it can cause you serious problems. In America, type 2 diabetes is the most common hormone-related disease. This happens when you become insulin resistant and this hormone, which is produced in the pancreas, can no longer regulate blood sugar levels, causing a cascade of health problems from atherosclerosis to neuropathy to kidney disease.

Here’s how you can calm your hormones – and restore your health:

Eat Smartly. The endocrine glands are happy when you eat healthy fats like olive oil, avocado, nuts, and seeds; high fiber foods like fruits and vegetables; lean animal protein such as salmon; and plant-based proteins like 100% whole grains and legumes / beans. This mix of nutrients lets your appetite regulating hormones leptin (I’m full) and ghrelin (I’m hungry) signal you accordingly so you don’t overeat. Overeating and obesity regulate many hormonal systems.

In addition, a healthy diet will nourish your thyroid hormones, which also help regulate weight. Perhaps most importantly, a healthy diet regulates the work of trillions of microbes in your gut biome that help regulate hormone production and produce hormone-like substances.

Cope with stress, sleep peacefully. Cortisol is a hormone released by the adrenal gland in response to stress. When chronically elevated, it can reduce the activity of your hypothalamus, which in turn can lead to imbalances in the messenger substances that affect sleep, eating, sexual activity, and cognition and mood. Then you can get tired and gain weight. Therefore, it is important to regularly exercise, meditate, take deep breaths, hang out with friends, volunteer to help others, and / or talk to a therapist. Healthy sleeping habits are also important for reducing stress and regulating hormones. Growth hormones, testosterone, cortisol and insulin are released during sleep. And studies show a link between chronic lack of sleep and depression and weight gain. For sleep hygiene information, visit

Reduce Chronic Inflammation. Chronic inflammation occurs when your immune response is overstimulated to conditions that interfere with the peaceful functioning of your body. This can happen if you are overweight or obese, addicted to sugar and fast foods, smoke or drink too much, or are constantly under stress. These factors can trigger hormonal changes, such as insulin resistance, low testosterone and vitamin D levels, and increased cortisol, and they power your sympathetic nervous system, increasing your heart rate, blood pressure, breathing rate, and pupil size, and making your blood vessels narrow .

Plus: Eating healthy foods and managing stress and sleep will help reduce inflammation throughout your body and stabilize your hormones, but you can’t get real success if you’re sitting – 150 minutes or more of exercise per week is essential.

So make friends with your hormones and these powerful messengers will send you good news about your energy levels, sleep satisfaction, aging rate, and happiness.

Mehmet Oz, MD is hosting “The Dr. Oz Show,” and Mike Roizen, MD is the Cleveland Clinic’s Chief Wellness Officer Emeritus. For the healthiest way to live, tune in to The Dr. Oz Show or visit

(c) 2021 Michael Roizen, MD

and Mehmet Oz, MD

King Features Syndicate

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Whole Grains Health

Types of Millets And How Beneficial it is in Losing Weight



Weight Loss Tips: Millet is an essential part of the whole grain family like rice, oats or quinoa. It is originally grown in Asia thousands of years ago. It’s gluten-free, filled with protein, fiber, and antioxidants. Millet is not only famous in India but has also gained in value in western countries.Read also – Weight Loss in Real Life: I was 104 kg, a visit to my daughter’s school changed everything

Millet is high in protein. It contains five grams of protein and one gram of fiber. Both of these ingredients help keep the stomach fuller for longer and reduce the snack habit between meals. This helps in shedding those extra pounds without compromising on your diet. Also Read – Weight Loss: Is It Safe To Eat Only Liquid Food When Losing Weight? Expert speaks | Exclusive

What Are The Health Benefits Of Millet?

Millet is high in antioxidants that help flush harmful radicals out of the body. It contains antioxidant components like quercetin, curcumin, ellagic acid, and other beneficial catechins. These help in eliminating toxins and neutralizing enzymes. It prevents health problems. Also Read – 6 Possible Reasons For Unexpected Weight Gain Explains The Nutritionist

Not only is millet very nutritious, it also has a good amount of fiber stored in it. It helps with digestion and prevents constipation, gas and acidity. It helps avoid digestive problems and prevents gastrointestinal cancer and kidney / liver problems.

  • Reduction of cardiovascular risks

Millet is high in and essential fats that help provide the body with natural fats. It also helps in preventing fat from being stored in the body. Along with this, it lowers the risk of high cholesterol, paralysis, and other heart problems. It contains potassium, which helps to keep an eye on blood pressure and increases blood flow.

What are the different types of millet?

Ragi is known for its iron content. It helps in the production of hemoglobin in red blood cells. It is high in calcium and potassium. Due to the high proportion of fiber, it keeps the stomach fuller for a longer period of time.

Jowar is loaded with nutrients like vitamin B, magnesium, and antioxidants like flavonoids, phenolic acids, and tannins. It helps boost metabolism and improves the quality of hair and skin. The presence of magnesium helps in strengthening bone and heart health.

Bajra is high in protein, fiber, magnesium, iron, and calcium. It’s low in calories and considered the best grain for shedding pounds. It keeps your stomach fuller for a long period of time without increasing your daily calorie count.

Amaranth is high in fiber, protein, magnesium, phosphorus, and iron. It helps improve brain function and prevents certain neurological diseases. It helps build muscle and maintain digestive health. It is also noted that amaranth has more nutrients than quinoa.

Kangni is known as semolina or rice flour. It helps in strengthening the immune system and balancing blood sugar levels as it is high in iron and calcium. It also serves as a better option for shedding those extra pounds. It usually includes low cholesterol, good digestion, and helps in building good heart health.

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Whole Grains Health

Adherence To a Mediterranean Diet Lowers Risk of Diabetes



Author: Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

The Role of the Mediterranean Diet: Eating a healthy diet and maintaining a healthy weight can potentially reduce the risk of developing diabetes for the US population.

A Mediterranean diet is one of the few healthy eating habits that has been linked to significant health improvements. It is high in fruits, vegetables, whole grains, fish, legumes, and olive oil and is more common in European countries. It is recommended by the American Heart Association, the American Diabetes Association, and the Dietary Guidelines for Americans to help reduce the risk of chronic disease. In addition, it is linked to a reduced risk of diabetes in Mediterranean and European countries. However, it is unclear that the Mediterranean diet reduces the risk of developing diabetes in the US population. In a large US cohort study with black and white men and women, this study investigated whether Mediterranean eating behavior is linked to the risk of diabetes.

This study was a prospective cohort study that included patients in previous research, the Atherosclerosis Risk in Communities (ARIC) Study, which looked at the causes of heart disease in over 400,000 adults in the United States. In this study, data were collected from 11,991 participants on their first visit. Participants were excluded if they were Asian or Indian due to the small sample size; were black and from Maryland and Minnesota, unable to decipher the influence of geographic region on race; if they have a history or history of cardiovascular disease, diabetes or cancer; or if they were derived from the answers to the Food Frequency Questionnaire (FFQ) or if they had ten or more missing FFQ elements.

One of the statistical methods was an FFQ questionnaire to record the food intake of each patient on their first and third visits. The data recorded from the survey was used in the scores for the Mediterranean Alternative Diet (aMed). The scores ranged from 0 to 9 points, with 1 point being awarded if the patient reported consuming vegetables, fruits, or legumes himself, and 1 point if the patient reported consuming red or processed meat. The higher the aMed score, the higher the adherence to a Mediterranean diet. They also used Cox’s proportional hazard regression models to estimate the hazard ratios and confidence intervals for the associations between aMed scores and incidents of diabetes. Incidence diabetes was defined as: if the patient was diagnosed by a doctor, had taken diabetes medication in the past two weeks, had a fasting blood sugar of 126 mg / dL or more, or a non-fasting blood sugar of 200 mg / dL or above. Variables were also used in the Cox regression analyzes, including energy intake, age, gender, race, educational level, smoking status and physical activity, and clinical mediators of diabetes. They were all stratified by race and body mass index (BMI).

During a median follow-up of 22 years, this analysis found 4,024 cases of diabetes among the 11,991 participants. In summary, aMed scores and incidents of diabetes were higher in blacks than whites, but the risk of diabetes was reduced by up to 17% in both races. In addition, the associations between aMed scores and incidents of diabetes were found to be stronger in patients with a healthy baseline BMI, indicating that obesity or overweight outweighs the benefits of a healthy Mediterranean diet, as shown in the ARIC study and other U.S. Population. Therefore, the results of this study indicate that following a Mediterranean diet without weight loss may not reduce the risk of diabetes in overweight or obese populations. While following a Mediterranean diet could lower the risk of diabetes in people with healthy BMI, the discussion about restricting calories to achieve and maintain a healthy weight should remain one of the most important tasks of diabetes prevention. Overall, eating and following a Mediterranean diet lowers the risk of diabetes in a community-based US population, especially for black and normal weight individuals. Future studies should be conducted to determine whether a Mediterranean diet that results in clinically meaningful weight loss can reduce the future risk of diabetes in those who are overweight or obese.

Practice pearls:

  • Diets high in fiber, fruits, vegetables, fish, and olive oil have been linked to a lower risk of developing diabetes in the US population.
  • There are stronger associations between adherence to the Mediterranean pattern and incidents of diabetes among blacks compared to the US white population.

O’Connor, LE, Hu, EA, Steffen, LM et al. Adherence to Mediterranean eating habits and risk of diabetes in a prospective US cohort study. Nutr. Diabetes 10, 8, (2020).

Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

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