Foodhappy š (#1: brain health, weight loss, earthing)
As a nutritionist, full-time researcher, and content writer for some of the biggest names in wellness, Iām constantly absorbing health information ā 24/7, 365, baby! Or so it feels like š .
So as I was thinking about how I can deliver the most valuable content to my subscribers, I thoughtā¦.
āWhy not take the most mind-blowing stuff I learn and turn it into an easy-to-read newsletter with super digestible health bites?!ā
You know, the kind of stuff you get jazzed up about!
The kind of stuff you want to tell your parents, best friend, or neighbor!
So with that said, hereās to trying something new!
Iām calling it The Foodhappy Five ā 5 crazy cool facts about nutrition and wellness!
āØ Without further ado, letās get started!!
1. High fructose intake may lead to Alzheimerās
Rates of Alzheimerās disease have skyrocketed in recent decades. A new article suggests that fructose (the sugar derived from fruit) could be to blame. Before you freak out ā Iām not talking about whole fruit. Iām talking about when fructose is taken out of its natural form and turned into high fructose corn syrup for soft drinks and ultra-processed foods. Iām talking about fruit juice (yes, even green juice!), or smoothies made with tropical fruit.
In excess, fructose activates a genetic survival trait that fuels the parts of our brains responsible for foraging (vision, focus, exploration) and deprioritizes fueling our brainās memory center. From an evolutionary perspective, the only time our ancestors consumed large amounts of fructose was when they were foraging for fruit, and sending blood and energy to the parts of our brain to continue foraging was likely beneficial in times of famine.
Today, nearly 10% of Americansā energy comes from fructose. This evolutionary mechanism has backfired, increasing the desire to seek out sugar while our brainās memory center starves for energy.
The Takeaway: Concentrated fructose sources (high fructose corn syrup in soda, processed foods, and fruit juice) make us crave more sugar and cause degradation of our brainās memory center over time. Eat whole fruit instead.
Learn more:
2. Fructose stimulates fat production due to a genetic switch
Speaking of fructose, hereās something else Iāve learned from my boss and mentor, Dhru, thatās pretty mind-bending.
According to Dr. Johnsonās book Nature Wants Us to Be Fat, concentrated sources of fructose also increase uric acid. Most famous for its link to gout, uric acid also activates a genetic switch that converts fructose into fat and tanks the ATP levels in our cells, causing us to want to eat more and more. It sounds messed up, but this trait was crucial for our survival.
When fruit was accessible, our ancestors would gorge on it for nourishment. This influx of fructose was converted into fat and stored as an energy reserve in times of famine. However, once again, a survival mechanism baked into our genes has backfired in modern times.
Just to be clear, Iām not hating on fructose in fruitā¦ I LOVE fruitā¦ in its WHOLE form! Iām talking about concentrated, clearly problematic sources of fructose like high fructose corn syrup in soda, soft drinks, and ultra-processed foods, AND lesser-known sources like fruit juice, green juice, and smoothies.
The Takeaway: Consuming highly concentrated sources of fructose increases uric acid and turns on our fat storage switch.
Learn more:
3. Protect your brain! Prioritize magnesium in your diet!
Magnesium is involved in over 600 biological processes in the body! 600! Thatās a whole heck of a lot! That means getting adequate magnesium in the diet is absolutely critical for whole-body health. Without it, 600 processes canāt function correctly!
For a balanced mood, hormones, and sleep, you need adequate magnesium, and new research is spotlighting yet another crucial role ā protecting against dementia. Scientists found that adults aged 40 to 73 who consumed high amounts of magnesium in their diet (550 mg) had a younger brain and less degradation of the hippocampus (the memory center of the brain) than those who consumed the ānormalā amounts of magnesium (350 mg per day). Moreover, the study found that those who consumed more magnesium at a younger age had a younger brain by the time they reached 50 and a lower risk of dementia. Thatās reason number 834605409786247 why you need more magnesium in your diet!
The Takeaway: Eat magnesium-rich foods like dairy, spinach, almond, and dark chocolate, to preserve your brain mass and protect against neurodegenerative disease.
Take 500 mg daily of a broad-spectrum magnesium supplement, like magnesium glycinate, for extra insurance.
4. Walk outside barefoot to reduce inflammation and pain
Grounding, touching your bare feet to the earthās surface, provides many benefits for immunity, inflammation, and overall well-being. And the science behind it is pretty cool. Because the earth has a net negative charge, connecting to the ground absorbs its electrons through your feet, which helps quench free radicals (unpaired electrons that cause damage in the body) and cools inflammation.
Researchers have simulated the earthās surface using special mats and sleeping pads and have measured positive changes in circulation, wound healing, sleep, and well-being.
Check out the little arrows on the thermal images below to see a visual difference from red (inflammation) to blue (cooling) after just one week of grounding. The good news is you can get these same benefits by simply walking outside barefoot, and now that the weather is warming up, itās the perfect time to get started!
The Takeaway: Grounding is a no-cost intervention that can help lower inflammation and chronic pain and promote well-being.
5. Eat a protein-rich breakfast to cut cravings and maintain a healthy weight
What you eat for breakfast sets the stage for how you feel for the rest of the day. A new study found that adults with type 2 diabetes who ate high-fat, high-protein, low-carb breakfasts consumed, on average, 10% fewer calories throughout the day than those who ate a high-carb, low-fat, low-protein breakfast. Whatās interesting is that both breakfasts contained the same amount of calories. However, the high-carb group reached for more carb-containing snacks throughout the day than the high-protein, high-fat group. This study is a great example of how sugary breakfasts increase carbs and sugar cravings for the rest of the day.
Takeaway: A protein-centric breakfast with healthy fats leads to less hunger and fewer cravings throughout the day. If you want carbs for breakfast, add whole fruit or whole grains to a protein and fat-containing meal. Avoid processed sugar.
