FOOD we eat can lift our mood and support our mental health. Eating chocolates or our favorite sweets induces the secretion of happy hormones in us. Those hormones include endorphins, serotonins, dopamine, and oxytocin. Even reminiscing on happy memories could elicit joy and smile or laughter in us, and sad events, tears, sorrow, depression.
According to GainsNutrition-UK, some of the food items that elevate our mood are:
- Desserts, avocados (a top mood booster, rich in folate which lowers depression by 68 percent) and other favorite fruits.
- Wild-caught fatty fish like salmon, sardines and yellow fin tuna that are loaded with omega-3 foods which benefits our cardiovascular and brain health. This substance lowers the risk of depression by 30 percent, when eaten at least 2 servings a week.
- Nuts and seeds with salad or as snacks (a handful a day) provides tryptophan, selenium, and magnesium, substances that regulate serotonin and calm us down. They decrease the risk of depression by 22 percent.
- Fermented foods, like traditional Filipino bagoong (fermented fish or shrimp paste), buro (fermented rice dishes), Korean kim-chi, yogurt, sauerkraut, etc., are probiotics that induce gut (microbiome) health, where serotonin is made. Today, the triple (pro-pre- and post-biotic) gut microbiome “balancers” have been found to be more beneficial than probiotic alone. They also lessen anxiety.
Eating sequence
It has been shown that eating proteins and fats first, and carbohydrates last, minimizes blood sugar spikes, maintaining more soft waves in the glucose level in our blood. This was shown by a study of people eating exactly the same food items but with a different sequence. Eating carbs first leads to spikes in the blood sugar level. Experts also found that apple cider vinegar before meals (or even the vinegar in oil and vinegar dressing) can flatten blood glucose spikes.
Cosmetic injections
Facial cosmetic injections, like dermal fillers and Botox, which is very popular for beauty enhancement, carry various risks from bruising and swelling, allergic reaction, infection, and rarely, loss of vision, or facial tissue death, with permanent facial scarring. Fillers could migrate to other areas of the face causing deformity. Hyaluronic acid component in the fillers could potentially block the lymphatic channels and harm the immune system. Botox injections last for only 3-4 months, and fillers, 6 months to 2 years. People considering facial cosmetic injections should seriously evaluate the various risks because once they sign the surgical consent, the responsibility is totally theirs.
Gums and microplastics
Chewing gum, known for its healthy effects on oral/dental hygiene, has now been found to be a source of microplastic (MP) contamination in our blood. Studies on 10 types of chewing gums (5 natural and 5 synthetic) revealed saliva samples, analyzed using Fourier-transform infrared microscopy, have these results: “Each gram of chewing gum could release up to 637 microplastic particles, with 94% released within the first 8 minutes of chewing. Synthetic and natural plant-based gums released similar amounts of microplastics. Four main plastic polymers were found in saliva, with polyolefins being the most frequently detected. These findings suggest that chewing gum may lead to the direct ingestion of microplastics, potentially posing health risks.” The greatest amount has been found in the brain. The health effects of MP in our body are still being investigated.
MP in bottled water
Since bottled water (in plastic) is in contact with its container from the manufacturing plants and stored and shelved for sometimes in its bottle made of plastic, leaching of microplastic into the water occurs. A liter of bottled water contains an average of 240,000 microplastic fragments, 90 percent of them nano-plastics.
Plastic containers, liners, wraps (clings), cook wares, cups, etc. are also sources of microplastics we ingest. Glass, porcelain, and silicone wares do not leach. The atmosphere (air we breathe in) is the highest source of microplastics.
Today, there are countertop 7-stage reversed osmosis water filtration machines with UV disinfecting light built-in, like the Sim Pure Y10C unit on amazon, which also filters out microplastics, according to Sim Pure. Most of the harmful chemical contaminants in water is filtered out by this 7-stage reversed osmosis filtration system. Its UV light kills viruses, bacteria, and protozoans. There are also under-sink and stand-alone water filter devices available. Research them well before purchasing. I have stopped drinking bottled water at home and use filtered water from my Sim Pure Y10C unit. For scientific details: [email protected].
New test for Alzheimer’s
There are about 55 million people around the world who have Alzheimer’s dementia, in various stages of the disease. While there some tests that can help diagnose Alzheimer’s, like the blood test for proteins amyloid-beta and tau, there was no way to determine the stage or severity of this dementia. Since this type of dementia is not always diagnosed at the beginning stage of the disease, it would be helpful to the clinician to know what stage (degree) it is. Researchers at the WashU Medicine in St. Louis, MO, have invented a blood test that can aid in diagnosing Alzheimer’s and at the same time provide information on how far the dementia has progressed. This enables the physician to determine the most appropriate treatment strategy. (from Nature Medicine)
Calcium and cancer
A long running cohort study revealed that higher calcium intake from dietary sources and supplement was consistently associated with a lowered risk for colorectal cancer (CRC), according to JAMA Network Open. The clinical study involved 471,396 individuals followed up for twenty years. The conclusion states: “Overall, for each additional 300 mg/d in total, dietary, and supplemental calcium intake, there was an 8%, 10%, and 5% decrease in CRC risk, respectively. In Black individuals, there was a 32%, 36%, and 19% decrease in CRC risk, respectively. Eating healthy, to include foods rich in calcium, may be linked to lower risk for colorectal cancer.”
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The opinions, beliefs and viewpoints expressed by the author do not necessarily reflect the opinions, beliefs and viewpoints of Asian Journal, its management, editorial board and staff.
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Philip S. Chua, MD, FACS, FPCS, a Cardiac Surgeon Emeritus based in Northwest Indiana and Las Vegas, Nevada, is an international medical lecturer/author, health advocate, medical missionary, newspaper columnist, and chairman of the Filipino United Network-USA, a 501(c)3 humanitarian foundation in the United States. He is a recipient of the Indiana Sagamore of the Wabash Award in 1995, presented by then Indiana Governor, U.S. senator, and later a presidential candidate, Evan Bayh. Other Sagamore past awardees include President Harry S. Truman, President George HW Bush, pugilist Muhammad Ali, David Letterman, Astronaut Gus Grissom, distinguished educators, scientists, etc. (Wikipedia). Websites: FUN8888.com, Today.SPSAtoday.com, and philipSchua.com; Email: [email protected].
