Reasons to Eat Nutmeg: Liver Health and Many More Benefits
The spice nutmeg has been found to be healthy for the liver.
“Nutmeg contains the compound myrislignan, which was found to help protect the liver,” says Shana Spence, MS, RDN, CDN, a registered dietitian nutritionist based in New York.
“This is probably due to the anti-inflammatory properties in the compound, but more research still needs to be done to pinpoint the exact reasoning behind this.”
Researchers have discovered that nutmeg can aid in liver toxicity (and also heart tissue damage).
The findings are published in the Journal of Proteome Research (2018).
The Study
A mouse model of liver toxicity was used to test the mechanism behind the spice’s protective effects.
It’s believed that nutmeg helps fight liver damage by restoring more desirable levels of a variety of blood fats and acylcarnitines.
It was the myrislignan that was found to have a strong protective impact on damage to the liver.
“In addition to myrislignan, nutmeg also contains fiber, manganese, thiamin, vitamin B6, folate, magnesium and copper, which all contribute to health,” says Spence.
“Other health benefits include pain relief from inflammatory diseases, treatment of insomnia, antibacterial benefits that help prevent tooth decay and other anti-cariogenic [resistant to tooth decay] properties.
“However, nutmeg is one spice that is used sparingly in dishes because of its strong flavor — so nutmeg oil is another alternative.”
Nutmeg and Blood Sugar
Nutmeg may help combat high blood sugar and excess fat in the blood due to its bioactive compounds.
Nutmeg contains antioxidants that can help reduce oxidative stress and inflammation, which are associated with diabetes and cardiovascular diseases.
Also, some studies suggest that nutmeg can influence glucose metabolism and improve insulin sensitivity, potentially aiding in blood sugar control (Journal of Diabetes Research, 2015).
This spice also contains compounds that might help lower cholesterol levels and reduce fat accumulation in the blood (European Journal of Clinical Nutrition, 2018).
What if You Don’t Like Nutmeg?
If you’re not too fond of the distinct flavor of this healthful spice, you can sneak it into a protein drink.
For myself, nutmeg and my palate don’t quite get along, so I put it in something that I already don’t like the taste of: my post-workout protein drink.
The one level-teaspoon of the powder form of nutmeg that I add with the four ounces of pomegranate juice, water, vanilla protein powder, ground flax and chia seeds plus cinnamon, actually gets noticed in the flavor of this concoction.
But it’s tolerable to my palate. And if I can tolerate it mixed into my protein drink, chances are, others who find the spice too strong will as well.
Shana Spence of The Nutrition Tea is committed to providing trending information and nutrition facts covering a wide range including nutrition for heart disease and diabetes, pediatric nutrition and healthful lifestyles.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She is also a former ACE-certified personal trainer.
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Source: sciencedaily.com/releases/2018/05/180509104934.htm
Bone & Muscle Health in Older Women: Mediterranean Diet
If you’re past menopause and want stronger bones and muscles, consider the Mediterranean diet, says a study.
Postmenopausal women who were on the Mediterranean diet were found to have higher bone and muscle mass than those who were not.
“After menopause, a decrease in estrogen can cause a loss in muscle and bone mass in older women,” says Sara Artigues, a registered dietician and certified personal trainer out of New Orleans.
“The Mediterranean diet consists of eating a high intake of fruits, vegetables, grains, olive oil, nuts and seeds, and a moderately high fish intake.”
Mediterranean Diet Food Pyramid
Muscle mass can be added to postmenopausal women who strength train. But what they eat is crucial for optimal progress with their strength training.
The 2018 Study
• 103 healthy women from Brazil
• Average age of 55 and all postmenopausal
• All underwent bone scans to measure bone mineral density, total body fat and lean muscle mass.
• The participants completed a food questionnaire of what they had eaten in the prior month.
The questionnaire determined a Mediterranean diet score. A higher score meant a higher adherence to the diet.
And a higher score was greatly associated with a higher bone mineral density at the lumbar spine, plus with greater muscle mass.
Something to Consider
You might be thinking that women who strength train are more likely to eat Mediterranean style, and thus, they would have stronger bones and muscles.
Though whether or not the subjects did any strength training was not factored into the analysis, what WAS adjusted for was the number of steps they took for six days, as recorded by a pedometer.
Also adjusted for was hormone replacement therapy and smoking, which impact bone density.
“This diet has been linked to lowering the risk of heart disease, cancer and diabetes,” adds Artigues.
“Being a largely plant based diet means that polyphenols are present in greater numbers in the body.
“These polyphenols fight cancer and inflammation which both contribute to poor muscle and bone health.
“The Mediterranean diet, full of healthy fats, can help you maintain a healthy weight which is important to both bone health and muscle mass.
“Following a diet high in vegetables and lean proteins and other healthy heart nutrients can help older women maintain muscle strength and weight.”
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
Sara’s training services include fitness/body composition assessments, nutrition planning, customized programs and spin class instruction for a variety of clients.
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Top image: Freepik.com
Source: sciencedaily.com/releases/2018/03/180318144826.htm
Choking Feeling from TMJ Disorder: Causes & Solutions
A choking sensation can be caused by a TMJ disorder, but TMJ problems are not among the most common causes of a choking feeling.
It’s scary as hell to suddenly feel that you’re choking or have to gasp for air. (more…)
Serious Diseases that Can Mimic TMJ Disorder
It’s happens: Someone is diagnosed with TMJ disorder but later learns it’s a misdiagnosis of a very serious disease, like a brain tumor or heart problem.
The symptoms of temporomandibular joint disorder are very similar to the symptoms of more serious medical conditions. (more…)
Can TMJ Disorder Cause Pulsatile Tinnitus?
Pulsatile tinnitus is scarier than the ringing tone type, which is why people hope that their TMJ disorder is the cause of the pulsatile type rather than a more serious cause such as a brain aneurysm! (more…)
12 Easy Ways to Cut Back on Salt to Save Your Heart
You’re probably eating WAY more salt and sodium than you think.
Here are 12 simple ways to lower salt intake to help prevent heart problems down the road.
American Heart Association Daily Salt Intake Recommendations
• Up to 2,300 milligrams (mgs) per day
• Ideally, no more than 1,500 mg/day for most adults
• Exempt from the ideal limit of 1,500 mg/day are adults who lose a lot of salt through sweat such as competitive athletes and those whose jobs involve extended work in a hot environment.
“When we think of salt we think of the white mineral that we use to flavor our food,” says Shana Spence, MS, RDN, CDN, a registered dietitian nutritionist based in New York.
“Our body does need salt to function [one-fourth teaspoon a day]. However, with so many processed foods readily available, it can be easy to over-consume.”
12 Ways to Lower Salt Intake for Better Heart Health
#1 “Cut back on processed foods,” says Spence. “This seems simple, but is also complicated because what is considered processed?
“Anything that has been altered or manipulated is considered processed. Salt is used as a preservative in many foods to retain its ‘freshness.’
#2 “Use spices and herbs as an alternative for flavor instead of salt. Garlic and ginger are amazing spices with tons of flavor. They pack a strong punch and you’ll not need salt with these spices.
#3 “Reach for the black pepper first. We’re sometimes taught that we put both black pepper and salt on our foods together. Try to just put pepper on foods first and you’ll find that you don’t even need the salt.
#4 “Another way to forgo the salt and get in more flavor is opting for spicy as in hot sauces, sriracha, jalapenos, etc. Eating spicy foods is also good for you and can give your metabolism an extra boost!
#5 “Drink more water. Sometimes our cravings can indicate what we need more of in our body. If you’re craving salt, that might be an indication that your body actually needs water.”
#6 “Low sodium broth options. When making soups and stews we sometimes opt for using ready-made broths, but opting for lower sodium is the best choice.
“Remember, you can always add in more herbs and spices for flavors so you don’t need the salt.
#7 “Weaning yourself is important. Cutting out salt completely will not do the trick and could backfire tremendously. Start by mixing unsalted foods with salted foods. For example, take some non-salted nuts and mix with some regular salted nuts.
#8 “Read nutrition labels. Always check the back of food packaging and look for where ‘sodium’ is listed.”
This includes on foods with so-called hidden sodium such as spices, seasoning mixes and condiments. “Try to then opt for foods that have 5% or less of sodium per serving.”
Interception: Do You know what Industry Sleight of Hand Is?
This relates to reading nutrition labels. Avoid being reeled in by food industry trickery.
The nutrition information on the bottle, box or package is arranged to trick you into thinking there’s less sodium in the product than there really is.
This is done by listing a “serving size” that’s often half or one-third the amount of the product in its container, even though most people will eat all of the product in one helping.
For example, one “serving size” of a can of soup is (read the label carefully) actually HALF the can.
So if you pour the whole can in a bowl and eat all of it, you just ate double the “serving size” amount of sodium!
Back to More Ways to Cut Back on Dietary Salt to Make Your Heart Happy
#9. Add chopped nuts, onions and celery to dishes that you’d normally add salt to, such as rice.
#10. Dine out less. Restaurants load dishes with sodium.
#11 And when you do dine out, realize that soups and sauces will be packed with salt. Ask for sauces and dressings on the side. Adding them in yourself will encourage you to consume less sodium.
#12 Beware of other names for salt or sodium: monosodium glutamate, disodium guanylate and fleur de sel. cut back sodium
BONUS Trick for Lowering Salt Intake
Don’t “pinch” the salt out of the bottle.
Though it may seem impossible to pinch more than one-fourth a teaspoon, what often happens is that you’ll think, “Oh, this needs another pinch.”
And you may end up ultimately pinching out too much.
So keep it accurate by using the one-fourth teaspoon measurer.
If you need a lot less than one-quarter teaspoon, then buy a one-eighth teaspoon measurer.
Shana Spence of The Nutrition Tea is committed to providing trending information and nutrition facts covering a wide range including nutrition for heart disease and diabetes, pediatric nutrition and healthful lifestyles.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
How Many Eggs a Week Can a Diabetic Eat?
If you’re a diabetic and really love eggs, there’s good news.
You may be wondering how many eggs you can “get away with” each week if you have diabetes.
Dr. Nick Fuller and his team at the University of Sidney’s Boden Institute of Obesity, Nutrition, Exercise and Eating Disorders have determined that the magic number is 12 over a seven day period.
The study, which appears in the American Journal of Clinical Nutrition, occurred over 12 months.
One group ate a dozen eggs per week while another group ate two. At no point over the 12 months were there adverse changes in anyone’s cardiovascular risk markers.
In addition, both groups were on a weight loss plan, and the consumption of 12 eggs a week did not make any difference; both groups achieved the same weight loss.
“Despite differing advice around safe levels of egg consumption for people with pre-diabetes and type 2 diabetes,” says Dr. Fuller in the paper, “our research indicates people do not need to hold back from eggs if this is part of a healthy diet.”
The diet that the study participants were put on replaced saturated fats with the healthier mono- and polyunsaturated fats. An example of this would be olive oil in place of butter.
What are cardiovascular risk markers?
• Cholesterol profile
• Blood pressure
• Blood sugar how many eggs week diabetics eat
Measures of these risk markers were the same in the 12 eggs/week group and in the two eggs/week group.
“While eggs themselves are high in dietary cholesterol — this study supports existing research that shows consumption of eggs has little effect on levels of cholesterol in the blood of the people eating them,” says Dr. Fuller in the report.
He notes that diabetics tend to have higher levels of the so-called “bad” cholesterol: the LDL.
Nevertheless, eating 12 eggs a week is perfectly fine. And not just for diabetics, but for prediabetics and the general population.
Eggs contain protein, plus selenium, vitamin E and other important nutrients, and one egg has only 70 to 80 calories.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
Source: sciencedaily.com/releases/2018/05/180507074212.htm How Many Eggs a Week Can Diabetics Eat
Can You Be Too Old to Get TMJ Disorder?
What’s unsettling is that older people are more likely to get cancer, which can cause symptoms very similar to TMJ disorder. (more…)
Can TMJ Disorder Ever Be Fatal? The Link to Cancer
Death can be associated with TMJ disorder, but not in the way you might be thinking.
Problems with the temporomandibular joint is very common among people of all ages. (more…)
What Is Temporal Arteritis?
Most cases of temporal arteritis occur in people older than 50, but this doesn’t mean a younger person cannot ever develop this condition.
“Temporal arteritis or giant cell arteritis is a systemic inflammation of blood vessels,” says Natasha Fuksina, MD, an internal and integrative medicine specialist who combines traditional, integrative and functional medicine to restore health and function.
Dr. Fuksina explains, “Commonly it affects the blood vessels around the temples, thus giving rise to the name temporal arteritis.
“The cause is unknown but represents an attack of the immune system, which can lead to potentially serious complications.
“Common symptoms are severe headaches, scalp pain, visual changes, fevers, malaise.”
Additional Symptoms (no particular order)
• Jaw pain after chewing
• Facial pain
• Throat pain
• Tongue pain
• Joint pain (shoulder, hips)
• Arm pain from exercise
• Patients may have many or only a few of these symptoms.
The diagnosis can be challenging due to the uncommon occurrence of temporal arteritis and the fact that its symptoms can mimic TMJ disorder and other conditions.
“Serious complications are blindness, aortic aneurysm (bulging of the weakened aortic wall), and rarely, stroke,” says Dr. Fuksina.
The term “giant cell” arises from the fact that under a microscope, the cells of inflamed temporal arteries appear pretty big.
The average age of temporal arteritis onset is 72, with women being affected two to three times more than are men.
Cases of people under 50 with temporal arteritis or giant cell arteritis have been reported in medical literature.
The Journal of Vascular Surgery (May 2006) reports the case of a 17-year-old boy, and the journal Joint, Bone, Spine (May 2013) reports the case of two men, 31 and 40.
“Temporal arteritis can co-exist with polymyalgia rheumatica, another inflammatory disease characterized by stiffness and pain in the neck and shoulders, in 50% of the cases,” says Dr. Fuksina.
“Temporal blood vessel biopsy is the gold standard for diagnosis. Treatment is usually high dose steroids such as prednisone.”
Other features that suggest (though don’t confirm) giant cell arteritis are:
• Elevated erythrocyte sedimentation rate
• Mild anemia
NOTE: In a small number of cases, an afflicted individual’s temporal artery sample will not show inflammation.
However, chances are high that a biopsy of the temporal artery on the other side will be positive.
Treatment
• The prednisone is taken daily, 40-60 mg.
• Most patients improve quickly.
• If blindness has already occurred prior to treatment, it’s usually permanent.
• Over time in nearly all cases, the prednisone dose can be lowered.
• Most patients will need the medication for one to two years.
Dr. Fuksina
