The Latest Lessons on Eating Well — Part 2
Last month, the Living to 100 Club Newsletter highlighted lessons that we have learned about better eating patterns and choices, based on the most recent scientific publications. These included the American Heart Association’s shifting from a “good and bad foods” model to making lifelong changes. And it looked at how some foods can be “addictive” and actually trigger addictive-like behaviors. (Click here to read Part 1.)
Here are the remaining five lessons, as published in the New York Times:
Fluid Intake
- Non-carbonated vs. carbonated water: unsweetened carbonated water may be more pleasing than non-carbonated (i.e., still water) to many. But according to a study published in the Journal of the American Dental Association, carbonated water, even unsweetened, can have a mildly erosive effect on tooth enamel. This is due to its acidity level. However, unsweetened carbonated water is not as damaging to teeth as sweetened carbonated beverages, like soda and juice. The recommendation of Dr. Brittany Seymour, of Harvard School of Dental Medicine: we should think of carbonated water as a once-a-day treat and stay hydrated with non-carbonated water. Carbonation also makes gas and bloating worse, can trigger acid reflux, and when consumed as club soda, the high sodium level of club soda should be considered.
- The recommendation of 8 glasses of water a day may not be necessary to stay hydrated. Hydration depends on body size, outdoor temperature, and the level of physical activity exerted. Any non-alcoholic beverage can add water to our system. According to Dr. Tamara Hew-Butler, citing research on this topic, reported that even caffeinated beverages like coffee and tea have beneficial hydrating effects. She added that many fluid-rich foods, like fruits, vegetables, and soups, contribute to water intake.
Benefits of Fermented Foods
Fermented foods, like yogurt and kimchi can reduce body-wide inflammation. Further, it can also change the make-up of our intestinal tracts (i.e., our gut biome). A research study in 2021 compared high fiber diets vs. fermented food diets. The fermented foods included yogurt, sauerkraut, kimchi, and kefir. When these are combined with yeast and bacteria, higher levels of diversity in the gut microbiome are created. Lower rates of obesity, Type 2 diabetes, and metabolic disease are associated with these gut changes. Researchers found that those in the fermented foods diet had reductions in many inflammatory compounds. These compounds are otherwise usually elevated in diseases like diabetes and arthritis. The high fiber diet subjects also showed varied reductions in inflammation, though the effect depended on their microbial status before starting the diet.
Treating Heartburn
Acid reflux, more commonly known as heartburn, includes symptoms of a burning feeling in the chest, sensation of lump in the throat, belching and bloating, and regurgitation of acidic tastes in the mouth. However, an “anti-reflux lifestyle” can avoid acid reflux. See JAMA , 2021. for a description of 5 dietary and lifestyle characteristics to reduce the onset of acid reflux. These include maintaining a healthy body weight, no smoking, reduced intake of coffee, tea, and soda, and following a heart-healthy diet. And physicians recommended other changes as well. These include eating smaller, more frequent meals, minimizing fatty/fried/fast foods, and consuming low-fat or non-dairy products. Also recommended is avoiding eating within 3 hours of sleep.
Fruits and Vegetables May Boost Brain Function
Fruits and vegetables with color may be more than just pretty. Flavonoids, the chemicals that give these foods bright colors also can reduce the incidence of forgetfulness and mild confusion. A longitudinal study followed approximately 100,000 older men and women over 20 years who completed diet and health questionnaires. According to this study, higher intakes of foods with flavonoids was associated with fewer reports of subjective cognitive decline. This included memory problems, following a conversation, or finding one’s way. The authors were quick to point out that these findings are correlational and not cause-and-effect. Brussels sprouts, strawberries, winter squash, and raw spinach were especially beneficial. These foods were most highly associated with better scores on cognitive measures in the test subjects.
Closing
Making informed decisions is one of the keys to living longer. These snapshots of what the latest science is telling us about improved eating habits may help with our decision making. The Living to 100 Club is a source of solutions to living longer and healthier. Please share this article with family and friends, and feel free to send comments. Your feedback is welcome.
Dr. Joe Casciani is the owner and Chief Curator for the Living to 100 Club, a source of solutions to living longer and healthier, with a special focus on mindset and attitudes about aging. He has a 40-year history as a psychologist and manager of mental health practices specializing in behavioral health services with older adults. In addition to his work as a clinical consultant, he is an engaging and inspiring speaker, and helps audiences move beyond their questions and concerns about aging to create a vision of what is possible in the years ahead. He strongly believes there is value in helping people feel inspired about their future.