Eating vegetables is good for health, and certain ones protect against cancer development. These include cruciferous plants like broccoli, cauliflower, cabbage, savoy cabbage, and brussels sprouts, whose beneficial properties have already been previously studied. A study analyzed how the reason why broccoli has protective properties against cancer is due to the presence of a molecule that is capable of turning off the gene involved in cancer onset. The study was carried out at the Harvard Medical School in Boston, USA, and published in May 2019 in the journal “Science”.

ANTI-CANCER ENZYME IDENTIFIED
This “magical” molecule is indoble-3 carbon (I3C). This natural substance can activate PTEN, a tumor suppressor gene that guards and protects cells against the WWP1 oncogene, an enzyme that can cause the onset of tumors wh. Ten in abundance. The researchers carried out the investigation in the laboratory using samples of human cells and mice models. Through biochemical analysis and computer simulations, they were able to identify the various molecules involved in the process. In particular, they observed how the I3C molecule found in crucifers is capable of turning on control systems against the growth and proliferation of cancer cells, such as the onco-suppressor PTEN.

The researchers managed to activate PTEN (“cell guardian”) by blocking WWP1 (“bad switch” that keeps PTEN turned off) specifically due to the I3C present in broccoli. This led to a size and weight reduction of the tumor. The study mainly focused on prostate cancer, but experts believe that the approach would show similar effects against other types of cancer, such as breast and liver cancer, where the WWP1 oncogene is very abundant.

FUTURE REASEARCH
The amount of broccoli that would be required to see these effects is 7 kg, but the study laid the foundation for new clinical trials that can look into developing the compound in its pure form at the pharmacological level. The molecules found in plants can serve as preventive methods in the fight against cancer.

SOURCES
Lee YR, Chen M, Pandolfi PP et Al. – Reactivation of PTEN tumor suppressor for cancer treatment through inhibition of a MYC-WWP1 inhibitory pathway – Science (2019 May)

Five years ago, a surgeon from Italy with diabetes and hypertension turned to my Foundation’s clinic. His endocrinologist had initially prescribed increasing doses of metformin, followed by two GLP-1 receptor agonist medications known for their weight-loss effects. These drugs, however, had little impact on his blood sugar levels or body weight, leading the Italian surgeon to resign himself to the prospect of the severe complications associated with diabetes. This was a fate I knew all too well, as kidney damage caused by diabetes had claimed the lives of two diabetic cousins I lived with after moving to Chicago.

With the endocrinologist’s consent, the Foundation’s nutritionists in Italy recommended the “Longevity Diet,” a predominantly vegan regimen with fish added 3-4 times per week. After nine months, the patient’s blood sugar and systolic blood pressure showed only slight improvements (from 140 to 133 mg/dL and 140 to 135 mmHg, respectively), and he continued taking medication. At that point, three 5-day cycles of the fasting mimicking diet were introduced.

Two randomized clinical trials—one conducted at Heidelberg University in Germany on 40 patients and another at Leiden University in the Netherlands on 100 patients—had shown reductions in blood sugar or medication usage in the majority of patients after 6-12 monthly fasting mimicking diet cycles. These cycles not only managed the disease but also led many patients toward disease reversal.

After just three fasting mimicking diet cycles within ten months, the Italian patient’s fasting glucose dropped to 90 mg/dL, and his systolic blood pressure to 120 mmHg, enabling doctors to discontinue his diabetes and hypertension medications. Eighteen months after starting the treatment, the patient was no longer a patient but a healthy individual, with the results still evident five years later. While the pescatarian diet led to a 3kg / 6.6 lbs weight loss in nine months, the three fasting mimicking diet cycles brought this total loss to 14 kg / 30.8 lbs. Interestingly, the Dutch study and others concluded that fasting mimicking diet’s effect on blood sugar is largely independent of weight loss.

Another significant, though not yet clinically confirmed, observation is that in the three years following his initial treatment, the Italian surgeon required only a few annual fasting mimicking diet cycles and a personalized Longevity Diet to maintain normal blood sugar and blood pressure levels. Larger studies are needed to confirm these results, but at least three additional clinical trials, beyond those mentioned above, suggest that fasting mimicking diet may impact blood sugar, fat mass, and blood pressure in diabetic and prediabetic patients.

This indicates that cycles of fasting mimicking diet and other innovative nutritional interventions have the potential to help doctors and nutritionists not only manage diabetes but treat it in certain patients. These approaches target rejuvenation mechanisms and reduce abdominal and liver fat, with additional effects on hypertension and kidney damage.

Prof. Valter Longo

Colorectal cancer is the third most common type of cancer in England, with about 23,000 diagnoses per year. Excessive consumption of red meat is one of the main causes. A study, conducted at the University of Oxford (UK), warns by showing that even a modest intake of red meat can increase the risk of intestine cancer incidence. The research results were published in the International Journal of Epidemiology (June 2019).

EVEN A LITTLE RED MEAT INCREASES THE INCIDENCE BY 20%

Previously, numerous scientifi c studies have already been conducted on the association of the development of bowel cancer and the consumption of red meat. Investigations mainly related to diets relating to the 90s and before. The new Oxford study (funded in part by Cancer Research UK) provides updated data and sheds light, with a more current view, on the dangers of red meat consumption today. The study monitored, for an average of 5.7 years (from 2006 to 2010) a sample of almost 500 thousand individuals of both sexes, aged between 40 and 69 years. Participants were asked to fi ll out questionnaires on how often they ate red meat, processed and otherwise. The results indicated that even small amounts of meat (be it roast beef, lamb, ham, bacon or other) consumed every day can increase the chance of developing bowel cancer by 20%. That is, of the 475,581 people who participated in the study, 2609 developed colon cancer.

FIBERS AND CEREALS DECREASE THE RISKS FOR INTESTINE CANCER

Data analysis revealed that subjects who reported an average consumption of 76 g (2.7 oz) per day of red and processed meat reported a 20% greater risk for colorectal cancer, compared to those who stated to consume 21 g (0.7 oz) per day. In particular, in regard to processed meat only, the risk of bowel cancer was greater than 19% in individuals who consumed an average of 29 g (1 oz) per day, compared to those who ate only 5 g (0.2 oz) per day. For unprocessed red meats, the risk was 15% higher in those who ate 54 grams per day, compared to those who ate only 8 g (0.3 oz) per day. An interesting fact refers to fi ber intake from bread and breakfast cereals. In this case, the participants had a 14% reduced risk of colorectal cancer. While the consumption of alcohol (for an intake exceeding 10 g/ 0.3 oz per day) was associated with an 8% greater risk. Fish, poultry, cheese, fruit, vegetables, tea and coffee, on the other hand, have not been associated with the risk of bowel cancer. The indication is to minimize the intake of red and processed meat, to no more than twice a week. Some experts recommend to completely eliminate red meat from our tables.

NEW CLINICAL STUDY ON THE COMBINATION BETWEEN FASTING MIMICKING DIET AND CHEMOTHERAPY

New research pairs fasting-mimicking diet with adjuvant chemotherapy in breast cancer patients. The study published in Nature Communications was conducted in several hospital centers in the Netherlands in collaboration with the research group of Professor Valter Longo. The results of this study add to the pre-clinical results and suggest, for the fi rst time in patients, that the fasting-mimicking diet is safe and effective in combination with chemotherapy in women with early-stage breast cancer.

FASTING-MIMICKING DIET AND VARIOUS STUDIES

Studies in mice have shown that fasting-mimicking diet cycles, in combination with a wide range of anti-cancer therapies, can protect against the side effects of chemotherapy, inhibit the progression of a wide variety of cancers and increase the therapeutic effi cacy of chemotherapy. There are also some clinical trials that have already evaluated the potential of fasting to improve cancer treatment, and that have mainly focused on patient feasibility and treatment toxicity. Proceeding in chronological order, the fi rst published study focuses on the collection by Professor Longo and his collaborators of data on ten people, who voluntarily chose to fast in conjunction with chemotherapy. The fi ndings suggest that fasting in combination with chemotherapy is feasible, safe, and has the potential to decrease the side effects caused by chemotherapy. The second study, by the University of Leiden, examined the feasibility of short-term fasting and its effects on the tolerance of chemotherapy in a homogeneous group of patients with ovarian or breast cancer. Fasting during chemotherapy was well tolerated and showed a reduction in side effects. A clinical study published by Professor Longo in 2016 saw 18 patients fast on water alone for 24, 48 or 72 hours before platinum-based chemotherapy, and was conducted to evaluate its safety and feasibility in cancer patients. The potential protective effects of 72-hour fasting compared to 24-hour fasting with breast, ovarian, uterus and lung cancer were visible. The last article studied the feasibility and effects on the quality of life and well-being of short-term fasting during chemotherapy in patients with gynecological cancer (ovary and breast). Short-term fasting during chemotherapy is well tolerated and appears to improve the quality of life and fatigue during the therapy itself.

WHAT IS NEW IN THIS STUDY

131 patients with stage II or III (HER2 negative) breast cancer were recruited for this study. 65 of these were asked to adopt a fasting-mimicking diet, starting 3 days before adjuvant chemotherapy. The remaining patients continued with their usual diet. Overall, these data are in agreement with previous studies, demonstrating that the fasting-mimicking diet is safe and effective in addition to chemotherapy, at least in patients with a normal body mass index at the time of enrollment. In addition, patients who followed the fasting-mimicking diet for multiple cycles of chemotherapy had improvements in radiological response and were more likely to decrease tumor cells by 90- 100%. In patients who have followed multiple fasting-mimicking diets, the damage induced by chemotherapy to the DNA of the T lymphocytes is signifi cantly reduced. It can be said that fasting has been shown to be safe in conjunction with chemotherapy treatments and has helped to reduce the adverse effects of the treatments themselves. However, new and more in-depth studies are needed to describe in detail the effect of the fasting-mimicking diet in this and other types of cancers. Currently, there are several clinical trials underway to verify the safety and effi cacy of the fasting-mimicking diet, particularly on the side effects of anti-cancer treatments and the enhancement of standard therapies. For more information about fasting and cancer, read Professor Longo’s last book Fasting Cancer (forthcoming in English).

Artículo en español después de la versión en inglés

The new scientific publication in ‘Nature Communications’ reveals which form of fasting makes these results possible.

“This is the first study to show that a food-based intervention that does not require chronic dietary changes or other lifestyle changes can make people biologically younger.” With this statement, Professor Valter Longo summarizes the key message of a new scientific publication in “Nature Communications” (https://pubmed.ncbi.nlm.nih.gov/38378685/).

The study is based on the analysis of participants in two different clinical studies, who carried out three 5-day fasting-mimicking diet cycles. Researchers found that following the fasting-mimicking diet resulted in a reduction in biological age and a lower risk of developing age-related diseases such as cancer, diabetes, and heart disease. Participants were therefore healthier and younger, by around 2.5 years.

What the study consists of

The fasting-mimicking diet, developed at the USC Leonard Davis School of Gerontology in California, USA, is an innovative diet designed to mimic the effects of water-only fasting while still providing all the essential nutrients. The clinically tested protocol consists of a five-day low-calorie diet rich in “healthy” unsaturated fats and low in proteins and simple carbohydrates.

Fewer illnesses, thanks to fasting and refeeding cycles

The study also highlights how intervention strategies on aging processes should begin early in adulthood to effectively mitigate the cellular and molecular damage that accumulates over time. Alternating fasting-mimicking diet cycles with periods of refeeding in the long term facilitates the elimination of damaged cellular components and allows cellular regeneration, effectively counteracting age-related deterioration.

The decrease in biological age, when following 3 cycles of fasting-mimicking diet per year, between the ages of 50 and 70 can be up to 11 years younger.

Previous research by Professor Longo has indicated that short periodic cycles of fasting-mimicking diets can promote various metabolic benefits: in particular, optimization of cholesterol, blood pressure, triglycerides, blood sugar, inflammation, and IGF-1 (an insulin-like growth factor, which can be considered a risk factor for oncological diseases) values. Furthermore, it was mainly participants with high initial risk factor values who experienced more pronounced improvements after the fasting-mimicking diet intervention, underlining its potential as a personalized therapeutic approach. The improvement of these parameters allows us to counter metabolic syndrome, a widespread condition linked to the presence of other diseases and cardiovascular mortality. The new findings, published in the journal “Nature Communications”, revealed that those in the fasting-mimicking diet group had less abdominal and liver fat, a key indicator of metabolic health. Participants also showed a lower risk of diabetes, with, in particular, lower insulin resistance and reduced levels of glycated hemoglobin (crucial markers in diabetes control).

The new study therefore confirms how the optimization of these parameters lowers the risk of developing the main chronic non-communicable diseases such as diabetes, cancer, cardiovascular diseases, and neurodegenerative diseases, such as Alzheimer’s. 

Rejuvenation of the immune system Yet another element to consider is an increase in the lymphocyte-myeloid ratio, an indicator of a younger immune system. An increase in the lymphocyte-myeloid ratio indicates that there are more lymphocytes in the immune system, that is white blood cells that play a crucial role in adaptive immunity, compared to myeloid cells, involved in innate immunity. This increase is interpreted as a sign of a younger or more active immune system. Since lymphocytes are associated with specific and targeted immune responses, a greater ratio suggests greater efficiency of the immune system in responding to external challenges. The fasting-mimicking diet, as shown in the data published by this innovative scientific research, seems to exert positive effects on the immune profile, with evidence suggesting rejuvenating impacts on the immune system, similar to what has been observed in animal studies.In fact, aging is often accompanied by immunosenescence, characterized by an altered production and function of immune cells, which lead to greater susceptibility to disease.

The results of the new study appear to be independent of weight loss, which is achieved with calorie restriction. The effect is therefore not secondary to weight loss, but specific to this protocol.

In conclusion, accumulating evidence appears to support the role of the fasting-mimicking diet as a promising intervention to promote health extension and mitigate age-related health decline. Further research and longitudinal studies are needed to clarify the long-term effects and optimize the implementation of the said regimen for personalized health management strategies. How to eat between one fasting cycle and another?Everyday nutrition, as a whole, also affects long-term health. Studies on aging and nutrition in simple organisms, rodents, monkeys, and humans have made it possible to link longevity to conserved metabolic and growth pathways to define their role in aging and age-related diseases. A viable and effective nutritional strategy in delaying aging and/or preventing disease is the “Longevity Diet”. Its characteristics are based on the analysis of scientific studies but also on the habits of healthy centenarians. Personalization of the Longevity Diet, which also includes the fasting-mimicking diet, is crucial in optimizing lifespan and health.  It is important, for any form of fasting, to be followed by a professional expert in the application of these protocols, given the high risks of a do-it-yourself approach. To evaluate personalized strategies, the nutritionists of the European Longevity Institute at the non-profit Valter Longo Foundation, trained by Professor Valter Longo, are available at the email address nutrizionisti@fondazionevalterlongo.org.

?? Dieta mima-ayuno: La restricción calórica que puede hacer que las personas sean biológicamente más jóvenes

 ¿Reducir la edad biológica y disminuir el riesgo de desarrollar enfermedades como el cáncer, diabetes y enfermedades cardiovasculares? La nueva publicación científica en Nature Communications revela que forma de ayuno hace posible estos resultados.

“Este es el primer estudio que demuestra que una intervención basada en la comida que no requiere cambios dietéticos crónicos u otros cambios de estilo de vida puede hacer a las personas más jóvenes biológicamente.” Con esta declaración el Profesor Valter Longo resume el mensaje principal de una nueva publicación científica en Nature Communications (https://pubmed.ncbi.nlm.nih.gov/38378685/).

El estudio se basa en el análisis de participantes en dos distintos estudios clínicos, que efectuaron tres ciclos de dieta mima-ayuno (que imita al ayuno) de 5 días. Los investigadores descubrieron que las personas que siguieron la dieta mima-ayuno habían tenido como resultado una reducción de su edad biológica y menor riesgo de desarrollar una enfermedad ligada al envejecimiento como el cáncer, diabetes y enfermedades cardíacas.

Los participantes eran, por lo tanto, más sanos y resultaron más jóvenes, por cerca de 2.5 años.

En qué consiste el estudio

La dieta mima-ayuno, desarrollada en la Escuela de Gerontología Leonard Davis de USC en California, EUA, es una dieta innovadora diseñada para simular los efectos del ayuno de sólo agua, mientras proporciona todos los nutrientes esenciales. El protocolo, clínicamente probado, consiste en un régimen alimenticio hipocalórico de cinco días rico en grasas insaturadas “saludables” y bajo contenido de proteínas y carbohidratos simples.

Menos enfermedades, gracias a los ciclos de ayuno y realimentación 

El estudio resalta, además, como las estrategias de intervención sobre los procesos de envejecimiento deberían iniciar de manera temprana en la edad adulta para mitigar eficazmente los daños celulares y moleculares que se acumulan con el pasar del tiempo. Alternar los ciclos de dieta mima-ayuno con periodos de realimentación a largo plazo facilita la eliminación de los componentes celulares dañados y permite la regeneración celular, contrarrestando efectivamente el deterioro ligado a la edad.

La disminución de la edad biológica, cuando se hacen 3 ciclos de dieta mima-ayuno al año, entre los 50 y 70 años puede hacer que se llegue con 11 años menos.

Investigaciones precedentes a las del Profesor Longo han indicado que breves ciclos periódicos de dieta mima-ayuno pueden promover diversos beneficios sobre el metabolismo. En particular, una mejora en los valores de colesterol, presión arterial, triglicéridos, glucemia, inflamación e IGF-1 (un factor de crecimiento similar a la insulina, que puede ser considerado como un factor de riesgo para enfermedades oncológicas). Además, sobre todo los participantes con valores iniciales de factores de riesgo elevados son quienes experimentan un mejoramiento más pronunciado después de la implementación de la dieta mima-ayuno, resaltando su potencial como enfoque terapéutico personalizado.

El mejoramiento de estos parámetros permite contrarrestar el síndrome metabólico, una condición ampliamente distribuida ligada a la presencia de otras enfermedades y con la mortalidad cardiovascular.

Los nuevos resultados, publicados en la revista Nature Communications, revelaron que aquellos que formaron parte del grupo dieta mima-ayuno tuvieron menor grasa abdominal y hepática, un indicador clave de la salud metabólica. Los participantes mostraron también un menor riesgo de diabetes, con una particular resistencia menor a la insulina y niveles reducidos de hemoglobina glucosídica (marcadores cruciales en el control de la diabetes).

El nuevo estudio confirma por lo tanto como la mejora de estos parámetros disminuye el riesgo de desarrollar las principales enfermedades crónicas no transmisibles como diabetes, cáncer, enfermedades cardiovasculares y enfermedades neurodegenerativas, como el Alzheimer.  

Rejuvenecimiento del sistema inmunitario

A todo esto, se le añade un aumento de la proporción linfocitos-mieloides, indicador de un sistema inmunitario más joven. Un aumento de la proporción linfocitos-mieloides indica, de hecho, que en el sistema inmunitario hay más linfocitos, glóbulos blancos que llevan a cabo una función crucial en la inmunidad adaptativa, respecto a células mieloides, involucradas en la inmunidad innata. Este incremento se interpreta como signo de un sistema inmunitario más joven y activo. Debido a que los linfocitos están asociados a la respuesta inmune específica y dirigida, una mayor cantidad de estas células sugiere una mayor eficiencia del sistema inmune para responder a los desafíos externos.

La dieta mima-ayuno, con base a la lectura de los resultados publicados de tal investigación científica innovadora, parece ejercer efectos positivos sobre el perfil inmunitario, con pruebas que sugieren impactos rejuvenecedores sobre el sistema inmunitario, similares a los observados en estudios en animales.

A menudo, de hecho, el envejecimiento es acompañado de la inmunosenescencia, caracterizada por la producción y función alterada de las células inmunitarias, que llevan a una mayor susceptibilidad a enfermedades.

Los resultados del nuevo estudio parecen ser independiente de la pérdida de peso, que se obtiene como resultado de la restricción calórica. El efecto no es por lo tanto secundario de la pérdida de peso, pero específico de este protocolo.

En conclusión, las pruebas acumuladas parecen apoyar el papel de la dieta mima-ayuno como intervención prometedora para promover la extensión de la salud y mitigar el declive de la salud ligado a la edad. Investigaciones adicionales y estudios longitudinales son necesarios para aclarar los efectos a largo plazo y optimizar la implementación de dicho régimen para estrategias personalizadas de gestión de la salud.

¿Cómo comer entre uno y otro ciclo de ayuno?

Incluso la alimentación de todos los días, como un todo, influye en la salud a largo plazo.

Estudios sobre el envejecimiento y la nutrición en organismos simples, roedores, simios y seres humanos han permitido conectar la longevidad con vías metabólicas y de crecimiento conservadas para determinar su papel en el envejecimiento y en las enfermedades relacionadas con la edad. Una estrategia nutricional práctica y eficaz en el retardo del envejecimiento y/o prevención de las enfermedades es la “Dieta de la Longevidad”. Las características de la cual se basan en el análisis de estudios científicos, así como también en los hábitos de los “centenarios” sanos.

La personalización de la dieta de la longevidad, que comprende también la dieta mima-ayuno, es crucial en la mejora de la duración de la vida y la salud. Es importante, cual sea la forma de ayuno, ser orientado por un profesional experto en la aplicación de tales protocolos, dado los altos riesgos de hacerlo por uno mismo. Para evaluar las estrategias personalizadas, los nutricionistas del Instituto Europeo de la Longevidad de la Fundación Valter Longo Onlus, formados por el Profesor Valter Longo, están a disponibilidad en el siguiente correo electrónico:  nutrizionisti@fondazionevalterlongo.org

Consuming a plan-based diet is important in order to combat global warming and offset greenhouse gas emissions. This means eating less red meat and, instead, consuming more fruits and vegetables. This is the warning from the Intergovernmental Panel on Climate Change (IPCC), the UN scientific committee, which released the report Climate Change and Land in August 2019.

EATING LESS MEAT IS GOOD FOR THE CLIMATE AND OUR HEALTH

Experts suggest a vegetarian or vegan diet not only to save our planet, but also to protect our health and wellbeing. The current global food system is no longer sustainable from an environmental point of view, given that the intensive exploitation of arable land is responsible for 30% of global emissions. In fact, the report highlights that 50% of total methane emissions, one of the most harmful greenhouse gases, comes from pastures for cattle breeding and rice fields. Hence the advice to reduce red meat consumption.

In order to reduce greenhouse gases, eating habits around the world have to become healthier and we need to move towards more sustainable diet, including whole grains, legumes, fruit, vegetables, nuts, and seeds. The disparity in obesity and malnutrition rates between industrialized and poor countries also needs to be taken into account: 2.5 out of 10 people are obese (about 2 billion worldwide) and 1 in 10 are malnourished (more than 820 million people worldwide), respectively. Adopting a plant-based diet would thus help smooth out these differences, as well as reduce the intensive exploitation of arable land.

GLOBAL CHANGES CAN SAVE THE EARTH

The exploitation of arable land (reaching close to 72% of total land surface) is implemented to supply food to the ever-increasing world population, but it also causes an excessive rise in temperatures, and can lead to a reduction in arable land at the same time. In fact, in the last century, the intensive exploitation of land, which has quadrupled the world population from 1.9 to 7.7 billion, has also contributed to erosion, soil impoverishment, and even deforestation. These are risks we can no longer take, since at this rate we could quickly reach desertification. It is therefore urgent to take a turnaround in food production and consumption, to “free” millions of hectares of land, and to reduce CO2 emissions by up to 6 billion tons every year.

The entire supply chain, from food production to consumption, generates about 25-30% of all human greenhouse gas emissions. Therefore, it is vital to change our eating habits. In addition, the emission of greenhouse gases is leading to heat waves that have led to a rise in temperatures of 1.2 ° C compared to the levels recorded in the pre-industrial age. Experts have warned that exceeding 1.5 ° C would lead to even more serious damages in the climate than the current ones we have  already seen.

SOURCES:

The Intergovernmental Panel on Climate Change IPCC – “Climate Change and Land – An IPCC Special Report on Climate Change, Desertification, Land Degradation, Sustainable Land Management, Food Security, and Greenhouse Gas Fluxes in Terrestrial Ecosystems”

A recent study carried out in 2020 and published in The American Journal of Clinical Nutrition investigated whether an anti-inflammatory diet could reduce disease activity and improve the quality of life for patients with rheumatoid arthritis.

Rheumatoid arthritis (RA) is a chronic autoimmune disease characterized by synovial inflammation (an acute or chronic inflammation of tendon tissue) and often followed by cartilage and bone erosion¹. Patients with RA suffer from reduced functional capacity, pain and stiffness that often lead to an impairment in their quality of life.

In this single blinded crossover study, i.e. a study in which the subject is exposed, at different times, to one or more different treatments, following a random sequence and without being aware of the type of treatment received, the 50 Swedish patients with RA enrolled were randomly assigned to either an anti-inflammatory intervention diet that included non-inflammatory foods or a diet similar to a typical Swedish diet for 10 weeks.

The intervention diet was provided by the study and was created based on the average dietary intake for men and women aged 45 to 64 years in Sweden (17% protein, 34% total fat, 13% SFA and 43% carbohydrates).

• Lunch and dinner contained fish (mainly salmon) 3-4 times a week and vegetarian dishes with legumes 1-2 times a week. Potatoes, whole grains, vegetables, yogurt for dips, spices, and other flavorings were included.

• Snacks consisted of fresh fruit.

• Breakfast contained low-fat dairy, whole grains, pomegranate and cranberries, nuts, and juice shots with probiotics.

The probiotic strain used contained Lactobacillus plantarum 299, known for its systemic anti-inflammatory and immune response regulator properties, and 5g/week were provided to the participants.

For those meals not provided by the study, participants were instructed to limit their meat intake to no more than 3 times per week, to eat no more than 5 servings of fruit, berries, and vegetables per day (including those provided), to use oil or margarine when cooking, and choose low-fat dairy products and whole grains.

The control diet followed by the other group, provided by the study, had a daily structure of:

• meat or chicken, a maximum of 5 times a week,

• refined cereals,

• protein bars or quark (cream cheese) as snacks

• a breakfast of white bread with butter and cream cheese and a mix of either quark or yoghurt with corn flakes and orange juice.

In addition, participants were also asked to consume ≤5 servings-per-day of fruits, berries, and vegetables; seafood ≤1 time/week; to use butter when cooking; to choose high-fat dairy products and avoid products with probiotics.

After a 4-month break from the dietary treatment, the participants switched diets, therefore those who followed the anti-inflammatory diet started following the control diet and vice versa.

The primary objective of this study was to evaluate disease activity, the secondary objective was to evaluate any improvements in painful and swollen joints, general health status and C-reactive protein (an index of inflammation detected through blood tests).

RESULTS

While following the anti-inflammatory diet, patients had a significant post-operative improvement in disease activity compared to patients following the control diet, whilst there were no statistically significant improvements in joint pain, swelling, etc. although some patients did report some improvement.

In conclusion, this study demonstrated the positive effects of an anti-inflammatory diet on disease activity. However, further studies are needed to determine whether this type of diet can lead to clinically relevant improvements².

SOURCES

1. Choy E. Understanding the dynamics: pathways involved in the pathogenesis of rheumatoid arthritis. Rheumatology. 2012;51(5):v3–11.
2. Anna K E Vadell, Linnea Bärebring, Erik Hulander, Inger Gjertsson, Helen M Lindqvist, Anna Winkvist, Anti-inflammatory Diet In Rheumatoid Arthritis (ADIRA)—a randomized, controlled crossover trial indicating effects on disease activity, The American Journal of Clinical Nutrition, Volume 111, Issue 6, June 2020, Pages 1203–1213.

The connection between junk food and mental health has been discovered. It was brought to light by scientific research conducted at Loma Linda University in California (USA). The results of the American study were published in the specialized journal International Journal Food Sciences and Nutrition (February 2019). A previous version of this study had also already been presented during the 7th International Congress on Vegetarian Nutrition (also held in Loma Linda, on February 26, 2018).

AN UNHEALTHY DIET IS BAD FOR OUR BRAIN

The survey involved of over 245,000 California residents who were given questionnaires on eating habits over a 10-year period, from 2005 to 2015. In particular, researchers focused their attention on the role diet played in relation to mental health. Scholars have found that some mental disorders are related to a poor diet, regardless of age, ethnicity, education, income, marital status, geographic origin, and body mass index. As far as an “unhealthy diet” is concerned, in this study, moderate and severe psychological disturbances were associated with a reduced consumption of fruit and vegetables, versus an increase in the consumption of French fries, fast food, sodas, and teaspoons of sugar on a daily basis.

TOO MUCH SUGAR, FRIED FOOD, AND TOO MANY REFINED GRAINS LEAD TO MENTAL DISORDERS

The data from the survey (known as the “California Health Interview Survey 2005-2015”) found that individuals who consumed the most junk food were more likely to develop symptoms related to moderate or severe psychological disorders compared to participants who followed a healthier diet. Specifically, excessive sugar consumption is associated with bipolar disorder, while consuming foods that are fried or contain high amounts of sugar and processed grains are linked to depression. Data analysis shows that almost 17% of adults who took part in the survey run the risk of suffering from mental disorders, of which 13.2% in a moderate form and 3.7% in a severe form.

Further investigations are needed to confirm that, conversely, a healthy diet contributes to good mental health. A positive goal would be to establish targeted public health interventions, especially at a preventive level, aimed at young adults or individuals with less than 12 years of education.

SOURCES

Banta JE et Al. – Mental health status and dietary intake among California adults: a population-based survey – International Journal of Food Sciences and Nutrition (Feb. 2019)

It is by now well known that carbonated drinks are bad for your health. In fact, there are many scientific studies that demonstrate that the sugar they contain leads to an increase in the risk of premature death. A new study reveals that even 100% natural fruit juices contain the same amount of sugar as sugary drinks and that, therefore, if drunk in excess they are equally harmful. It was a survey carried out by a group of US researchers from Emory University in Atlanta (Georgia) and Cornell University in Ithaca (New York), who, for the first time, compared 100% fruit juices with soft drinks. The results were published in the scientific journal Jama (May 2019).

SUGAR IN SOFT DRINKS ASSOCIATED WITH CORONARY RISK

To do so, researchers analyzed the eating habits, in particular those regarding the intake of sugary drinks and fruit juices, of almost 13,440 American adults, over 45 years of age. During the 6-year observation period, 1,000 deaths from different causes and 168 deaths from coronary heart disease were recorded. It turned out that those who drank a large glass (350 ml) of fruit juice every day saw a 24% increase in their mortality risk, compared to those who didn’t drink any. Meanwhile, for those who drank sugary drinks every day, mortality risk increased “only” by 11%.

Previous studies have associated consuming lots of fruit juice with an increased risk of getting type 2 diabetes, compared to eating whole fruit. Likewise, the consumption of sugar and sugar-sweetened beverages (SSBs) has already been associated with dyslipidemia, obesity and diabetes, all considered risk factors for coronary heart disease. At any rate, further longer-term investigations are needed to confirm this preliminary study’s observations.

WHOLE FRUIT IS BETTER THAN FRUIT JUICE

Sugary drinks, soft drinks, energy drinks and 100% fruit juices themselves are among the main causes of obesity and cardio-vascular problems. Furthermore, in most cases, fruit juices contain an amount of sugar that is the maximum amount that a 4–6-year-old child should not consume per day. Although fruit juices are still widely regarded as a healthier choice than sugary drinks, they often contain the same amount of sugar and provide the same calorie intake as SSBs. Even if it is sugar already found in fruit, our body metabolizes it in the same way it does added sugar.

The WHO, as a matter of fact, considers sugar naturally found in fruit juices in the same way it does added sugars in food products. Hence the importance of setting up communication campaigns, marketing restrictions and taxation even for 100% fruit juices, especially when children are the final consumers.

SOURCES

Marta Guasch-Ferré, Frank B. Hu – Are Fruit Juices Just as Unhealthy as Sugar-Sweetened Beverages? – JAMA (May 2019)

Good news for spice lovers, at the expense of salt. Eating too much salt is bad for heart health, as it causes hypertension and increases the risk of developing cardiovascular diseases, such as heart failure, heart attacks, and strokes. To avoid this, doctors usually recommend limiting the use of salt in our dishes, although the amount of salt in our everyday diet remains a controversial topic, given that even those who consume too little salt run the risk of increasing the likelihood of developing heart disease. How can we manage our taste for savory flavors?

A group of researchers from the Third Military University of Chongqing (China) investigated the possibility of reducing salt in our daily diet, by replacing it with spices. The results of the study were published in the scientific journal Hypertension (October 2017).

CHILI PEPPER HELPS KEEP BLOOD PRESSURE UNDER CONTROL

The survey involved over 600 adults of Chinese nationality, who were initially asked whether they preferred salty or spicy dishes, after which their blood pressure would be checked. It turned out that participants who didn’t consume spicy dishes ate an average of 13.4 grams of salt per day. Whilst subjects who chose spicy foods reduced the amount of salt consumed to 10.3 grams per day. Furthermore, for spice lovers, systolic blood pressure was 8 mmHg lower than for those who, on the other hand, preferred salty foods over spicy ones. The same goes for diastolic blood pressure, which was 5 mmHg lower for spice users.

Researchers investigated whether increased awareness of salty foods could reduce salt intake in daily diets, finding that a taste for spicy flavors is an effective solution for reducing salt intake in daily diets and, consequently, keeping blood pressure under control, regardless of the type and amount of food. Specifically, it would be up to capsaicin, a substance that gives the spicy flavor to chili pepper and other spices, to amplify the sensation of salty taste in foods.

THE BRAIN AREAS STIMULATED BY SALT AND SPICES ARE THE SAME

Furthermore, through imaging techniques, researchers investigated the brain areas involved in the mechanisms that regulate the perception of salty tastes (insula and orbito-frontal cortex), discovering that they are the same ones activated by spicy tastes. Furthermore, spices amplify the brain activity of those same areas stimulated by salt. Therefore, eating spicy foods can be an excellent trick to consume less salt, since it increases its gustatory perception.

In light of these results, experts advise those who enjoy it to eat spicy food every day; whilst to those who cannot tolerate chili peppers, they suggest choosing other spices. In any case, further studies are needed to understand which is the best spice to add to food, in order to reduce salt consumption and/or lower blood pressure. It may also be useful to conduct scientific research on population samples that are larger and belong to other ethnic groups.

SOURCES

nternational Childhood Cancer Day

Zhiming Zhu et al. – Enjoyment of Spicy Flavor Enhances Central Salty-Taste Perception and Reduces Salt Intake and Blood Pressure – Hypertension (Oct 2017)

Type 2 diabetes is characterized by bad eating habits and a poor lifestyle, which can result in hyperglycemia and ultimately in a chronic disease that requires insulin therapy. Is it possible to treat it at the dinner table?

SCIENTIFIC RESEARCH EXPLAINS HOW TO MAKE DIABETES REGRESS WITH DIET
A clinical study published in the journal The Lancet Diabetes and Endocrinology in March 2019 showed that the disease can be reversed with changes to eating habits. 300 patients were examined and followed up for two years. They were either obese or overweight, with a type 2 diabetes diagnosis of <6 years and not on insulin therapy. The participants were then divided into two groups: the first one received standard of care, with insulin, and the second received no drug therapy, but underwent nutritional changes instead. Specifically, a low-calorie diet was provided for a period of 12-20 weeks. At the end of the first cycle, various foods were gradually reintroduced back to the diet. Clinical data for this group of patients undergoing calorie restriction showed a total remission of diabetes. This was sustained in 1 in 3 subjects even in the two years post-study. In practice, 11% of the individuals who had followed the low-calorie nutritional intervention maintained a reduction in body weight of at least 15kg, and as many as 36% benefited from a complete remission of disease without having to take insulin therapy. Further analyses revealed that the percentage of remission increased to 64% in subjects who had maintained a >10kg weight loss. This underlines how important it is to maintain a healthy body weight to have long lasting results.

THE SOLUTION TO CURE DIABETES IS AVAILABLE TO EVERYONE
This study highlights how important it is to follow a healthy and balanced diet, both for the prevention of diseases and for their treatment (when pharmacological therapies are not needed and/or to support them and keep them from getting worse). As far as type 2 diabetes, the indications are to make simple changes to your diet. The following are a couple of rules that are easy to follow and implement: reduce or eliminate simple sugars, consume whole grains, meet protein requitements for your age, and consume vegetables daily (avoiding those with a high glycemic value). However, the best recommendation for diabetic patients is to get professional help from a doctor or nutritionist who can create an individualized diet plan, and to exercise daily.

SOURCES
Lean MEJ, Leslie WS, Barnes AC et Al. – Durability of a Primary Care-Led Weight-Management Intervention for Remission of Type 2 Diabetes: 2-Year Results of the Direct Open-Label, Cluster-Randomised Trial – The Lancet Diabetes & Endocrinol. 2019 Mar. 5