Friday, January 26, 2018

What to eat if you have hepatitis C


Hepatitis C is a virus that affects the liver, causing inflammation and fibrosis. Sometimes called hep C or HCV, it is carried by the blood and other bodily fluids.

Everything a person eats or drinks passes through the liver and is converted into energy or chemicals that allow the body to function normally.
An untreated hepatitis C infection can damage the liver and lead to cirrhosis, or scarring. If hepatitiscauses liver damage, a person may need to modify their diet.

How hepatitis C affects diet

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Hepatitis C that affects a person's diet will usually fall into one of the following categories:
  • Interferon treatment: Side effects of this kind of treatment can include loss of appetite, nausea, vomiting, and sore mouth and throat.
  • Cirrhosis: People with cirrhosis often have a loss of appetite and energy. They can become poorly nourished and may need to limit salt in their diet.
  • Other medical conditions: Other medical conditions alongside hepatitis C can mean a change in diet. These conditions include high blood pressureheart diseasediabetes, or kidney disease.
In most cases of hepatitis C, a special diet is not necessary. However, a poor diet combined with hepatitis C can lead to further liver damage.
Being overweight can lead to a fatty liver. When combined with hepatitis C, this can result in cirrhosis.
Drinking alcohol is another factor that can increase damage to the liver, so those with hepatitis C are advised to stop drinking alcohol or limit their intake.
Furthermore, people with hepatitis C are at an increased risk of developing diabetes. This means that a healthful diet is even more crucial for reducing body fat and controlling blood sugar.
A healthful diet can improve the liver health of a person with hepatitis C and reduce the chance of developing cirrhosis. Eating well helps keep the immune system strong to fight off illness.

Foods to eat

While most people with hepatitis C do not require a special diet, there are certain foods people can eat to maintain good liver health.

Fruit and vegetables


Fresh fruit and vegetables are ideal, but they can also be frozen or canned. People should aim to consume at least 5 portions of fruit and vegetables a day.A healthful and balanced diet should include plenty of fruit and vegetables. These food groups are full of necessary vitamins and minerals that enable the liver to function properly.
Leafy green vegetables can lessen fatty acid composition in the liver, so they are particularly beneficial to people with hepatitis C. Good examples include kale, spinach, and cabbage.
Leafy green vegetables are sources of iron, which may be harmful to those with hepatitis C when consumed in excess. While it is unlikely a person would eat enough leafy greens to cause an iron overload, people with liver damage may wish to monitor their intake. A doctor or dietitian can help a person determine the right amount for them.

Protein

Getting adequate amounts of protein is important, as it provides energy and can keep a person feeling full. Replacing a portion of simple carbohydrates with protein is a good way to reduce the risk of conditions such as diabetes.
Good sources of protein include:
  • turkey
  • fish
  • tofu
  • eggs
  • cheese
  • beans
  • nuts and seeds
Dairy products also provide protein, calcium, and vitamin D. Low-fat or fat-free versions of dairy are the best choices for people with hepatitis C. People should limit dairy products with added sugar.

Complex carbohydrates

Cereals, breads, and grains are all examples of complex carbohydrates and are packed with B vitamins and minerals, as well as zinc and fiber.
Complex carbohydrates include:
  • brown rice
  • oatmeal
  • whole oats
  • whole rye
  • whole wheat
  • wild rice


Foods to avoid

There are also things that people with hepatitis C should try to avoid or limit in their diet due to the effects they may have on the liver.

Fat

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Small amounts of fat and oils are important to store energy, protect body tissues, and transport vitamins round the blood.
However, fat can also cause abnormalities, such as a fatty buildup in the liver, leading to cirrhosis.
People with hepatitis C should try to consume unsaturated fats, such as those in nuts and seeds, olive oil, and fish oils.
It is best to limit saturated fats, such as those found in meat, full-fat dairy products, fast food, and cookies.

Salt

Monitoring salt intake is important for people with hepatitis C. For people with cirrhosis in particular, reducing sodium is vital for limiting the accumulation of fluid in the abdomen, which is known as ascites.
To reduce salt intake, a person should avoid eating processed or packaged foods.

Sugar

There is believed to be a link between hepatitis C and blood sugar levels, which can increase the risk of developing diabetes.
The liver helps regulate blood sugar levels. Foods high in sugar, such as pastries, desserts, and candy, are high in calories but have little to no nutritional value, and can cause spikes in blood sugar.

Iron

People who have chronic hepatitis C have problems releasing iron. Excess iron can cause an overload in the blood and organs.
Iron is important for the body to function so should not be eliminated entirely. Reducing the intake of iron-rich foods, such as red meat, liver, and iron-fortified cereals may be advisable.

Supplements

The best way for people to get vitamins and minerals is through food, but supplements can be helpful for someone with hepatitis C, especially if they have a loss of appetite.
People should speak to a doctor before taking any supplements, as they may interact with other medications and can be dangerous if taken in high doses.

Takeaway

Most people with hepatitis C will not have to follow a special diet unless their liver is badly damaged. However, a healthful diet can help manage hepatitis C and prevent complications and related conditions from developing.
It is especially important to avoid fatty foods and alcohol if a person is worried about their liver health. A doctor or dietitian can help an individual develop a personalized diet plan that works for them.

How does fiber prevent weight gain?

By promoting the growth of gut bacteria, dietary fiber could prevent obesity, metabolic syndrome, and unwanted changes in the intestine, according to a study from Georgia State University.
A new study shines new light on gut bacteria, fiber, and obesity.
Obesity is linked with metabolic syndrome, a cluster of conditions that include hypertension, high blood sugar, excess body fat around the waist, and abnormal triglyceride or cholesterollevels.
As obesity rates continue to soar, understanding how these conditions work together and what can be done to prevent them is more pressing than ever.
Metabolic syndrome is now considered to be a chronic inflammatory disease, involving altered relationships between gut bacteria and the gut.
Western society has experienced a huge shift in eating habits in recent decades; there is now a much greater emphasis on processed foods, which, notably, lack fiber. This has had an impact on gut bacteria and, according to some, could help explain the increased prevalence of metabolic syndrome.
A diet lacking fiber alters the composition of gut bacteria, lowering numbers overall and changing the ratios of species. Also, low-fiber diets increase bacteria's ability to encroach upon the gut's epithelial cells; this provokes an inflammatory response.

Reduced fiber, altered gut

paper, published recently in the journal Cell Host and Microbe, explores the relationship between obesity, gut bacteria, inflammation, and fiber intake in new detail.
Earlier studies have shown that supplements of a fermentable fiber — inulin — reduce fat buildupand the symptoms of metabolic syndrome. However, consuming enough inulin comes with negative consequences, such as flatulence and bloating. For this reason, understanding exactly how fiber imparts its health benefits is important. Once the mechanism is described, it might be possible to find more efficient, less windy ways to achieve the same goal.
A team of scientists — led by Dr. Andrew Gewirtz, professor at the Institute for Biomedical Sciences at Georgia State — recently set out to develop a clearer picture.
Earlier studies have concluded that short-chain fatty acids (SCFAs) may play a role in reducing inflammation and improving metabolism; this is thought to be mediated by the activation of free fatty acid receptor GPR43. Dr. Gerwirtz and his team wanted to test this theory.

Fiber's role in the gut and beyond

To answer these questions, the researchers fed mice with one of two diets, both of which were high in fat and known to induce obesity in rodents:
  • Low fiber content (5 percent cellulose as a source of fiber)
  • High fiber (either inulin or insoluble cellulose)
As expected, after a 4-week period, the mice fed the diet enriched with inulin showed reduced obesity and a reduction in the size of fat cells; the inulin-fed mice also had lower cholesterol and lower incidence of abnormal blood sugar levels (dysglycemia).

The positive effects seen in the inulin-fed mice were due to a number of factors: gut bacteria levels were restored, there was an increase in the production of intestinal epithelial cells, and expression of the protein interleukin-22 (IL-22) was restored.Mice fed cellulose, however, only showed slight reductions in obesity and dysglycemia.
"This study revealed the specific mechanism used to restore gut health and suppress obesity and metabolic syndrome is the induction of IL-22 expression. These results contribute to the understanding of the mechanisms that underlie diet-induced obesity and offer insight into how fermentable fibers might promote better health."
Dr. Andrew Gewirtz
IL-22 appears to prevent inflammation by stopping gut bacteria from invading epithelial cells. The authors hypothesize that IL-22 stops bacterial encroachment by increasing the rate at which new epithelial cells are produced, and by upping production of antibacterial proteins.
Interestingly, the researchers found that neither inhibiting SCFA production nor removing GPR43 had any effect on metabolic syndrome. These findings were unexpected and go against earlier research.
As Western society struggles under the weight of an obesity epidemic, any study that gives new insight into obesity and metabolic disorders is important.
Researchers are gradually delving deeper into the relationships between gut bacteria, diet, and inflammation, and the picture is growing ever clearer.

How do you prevent sweating after eating?

Gustatory sweating is sweating that occurs on the forehead, scalp, neck, and upper lip while eating, talking, or thinking about food.
For many people, sweating occurs due to eating hot and spicy food. For others, however, it happens frequently after eating any food.
In these cases where eating any food causes sweating, it is most likely due to nerve damage in or around the parotid gland, the gland in the cheek that produces saliva. When this occurs, it tends to happen on one side of the face and is known as Frey's syndrome.
In some rare cases, people with diabetes mellitus may experience bilateral gustatory sweating, with sweating on both sides of the face.
In this article, we compare gustatory sweating with regular sweating and look at what can be done to treat or prevent cases of gustatory sweating.

Regular sweating after eating vs. Frey's syndrome

Sweating on the face, neck, or scalp during or after eating is relatively common.
Gustatory sweating is similar to Frey's syndrome, and the two terms are often used interchangeably.
It is not uncommon for people to sweat during or after eating. For most people, sweating occurs on the face, scalp, or neck when they are eating spicy or hot foods and drinks.
In these cases, the person's body is responding naturally to stimulation of a rise in body temperature through sweat. This is a normal reaction and not a cause for concern.
A person with Frey's syndrome has a problem with their parotid gland and may start to sweat and flush on the scalp, face, ears, and neck after eating any food. However, foods that make people produce a lot of saliva are most likely to trigger the reaction.
Typically, a person develops Frey's syndrome as a result of surgery near the parotid gland. However, other people may experience Frey's syndrome due to another injury or illness that affects the parotid gland.
In an attempt to heal themselves, damaged nerves sometimes get mixed up with other nerves, causing a person to produce sweat instead of saliva.
Typically, Frey's syndrome occurs on just one side of the face. Although both cheeks have a parotid gland, only one may have been damaged.
Gustatory sweating can occur for no apparent reason or as a result of an underlying condition, such as diabetes or Parkinson's disease. These diseases can also cause damage to the nerves in the mouth. When the nerves become injured, they can become confused and cause sweating.
Unlike Frey's syndrome, other types of gustatory sweating often occur on both sides of the face. Unlike regular sweating due to eating spicy or hot foods, gustatory sweating causes a person to sweat and flush after eating, thinking, or even talking about food.
This sweating and flushing may occur around the temples, cheeks, neck, forehead, chest, or lips.
Gustatory sweating may cause some people distress, as thinking about food can trigger the reactions of sweating. Since there is often an underlying cause, a person should talk to their doctor to find out what may be causing the sweating.

Causes and associated conditions

Eating food may cause gustatory sweating. In some cases, simply talking or thinking about food may cause it.
Gustatory sweating is triggered by the following:
  • eating food
  • thinking about food
  • talking about food
Frey's syndrome is triggered by eating food, but it can also occur even while thinking or talking about food. It develops on one side of the face in the area of the affected parotid gland.
Gustatory sweating is often the result of an underlying condition. Some of the more common conditions that may cause gustatory sweating include:
  • diabetes melliltus
  • a viral infection affecting the face, such as Bell's palsy or shingles
  • tumor
  • injury to the face

When to see a doctor

People do not necessarily need to see a doctor after sweating from eating food. Those who only sweat while eating either very hot or spicy foods have no reason to be concerned.
Some people who experience Frey's syndrome may consider it to be a nuisance but do not consider it significant enough to seek help.
However, those people who sweat profusely after tasting, smelling, or talking about food may wish to see a doctor. A doctor can diagnose Frey's syndrome or another type of gustatory sweating by:
  • noting the characteristic symptoms
  • taking a medical history
  • carrying out the minor iodine-starch test
The minor iodine-starch test involves swabbing the area of the body where the sweating occurs with an iodine solution. The doctor will then apply a starch, such as corn starch, over the iodine.
When the starch and iodine are in place, the doctor will stimulate the mouth, often with an acidic food. A person with Frey's syndrome or other gustatory sweating will show a discoloration where the sweat forms.
Once diagnosed, a doctor can help a person identify the underlying cause. In some cases, it may be due to surgery or another known condition that the person has. In others, the doctor may wish to carry out further testing to find out what might be causing the problem.
Knowing the cause helps the doctor know how to treat the sweating.

Treatment and prevention

Botox may be used to treat Frey's syndrome.
Treatment for gustatory sweating depends on what is causing it.
A doctor treating Frey's syndrome typically focuses on the symptoms. There is often little that can be done to fix the damaged nerves. Surgical procedures are available to replace affected skin, but they are risky and not often advised.
A doctor may prescribe medicines and topical creams that help block undesired activities of the nervous system, such as sweating.
One medication that has proved quite successful to treat sweating associated with Frey's syndrome, however, is botulinum toxin type A (Botox). The medication is injected into the affected area to stop the sweating, and there are minimal side effects.
One disadvantage of botulinum toxin is that the effects are temporary. Research shows that people tend to need repeat injections after 9–12 months. The United States Food and Drug Administration (FDA) do not currently approve the use of Botox for treating gustatory sweating, however.
Treating gustatory sweating when it is not the result of injury or surgery often requires treating the underlying disease or disorder if it is known.
People who suspect that their gustatory sweating is a result of an underlying condition should speak to their doctor about any other symptoms they experience.

Outlook

Gustatory sweating is considered to be a harmless condition. Some people find that they can deal with the symptoms with no need for medical intervention.
Where the sweating is profuse and a cause for embarrassment, people may want to treat their symptoms.
It is also important that people seek medical attention if profuse sweating is unexplainable, as it could indicate an underlying condition.

Thursday, January 25, 2018

14 Days to Better Eating

This isn’t going to be one of the usual new-year-new-you diet articles that you’ve become so accustomed to reading. In fact, the dreaded “D” word implies that your newly adopted nutritional habits are a finite pursuit whose end is usually celebrated with pizza, ice cream and a few bottles of craft brew.
Indeed, diets spell the death of the majority of weight-loss resolutions in February because cookie-cutter meal plans devised by nutritionists who have never met you lack personalization, sustainability and effectiveness: Maybe you don’t like eggs. Maybe you’re not a 180-pound male. Maybe you don’t have $300 a week to spend on groceries. These considerations are far too often marginalized by experts, athletes and, yes, even nutrition writers.
What follows here is not a blueprint of calorically perfect meals but rather a progressive 14-day set of fueling strategies you can implement to clean up your nutrition habits for 2018, no resolution required. The tips are straightforward and easy to follow, and each builds on the ones before, keeping you from getting overwhelmed while providing practical, day-to-day wisdom to steer you toward cleaner eating.
“Typically, people make too many changes at once and it’s too much to handle, process and adjust to,” says Dana Angelo White, MS, RD, ATC, owner of DanaWhiteNutrition
.com. “Big lifestyle changes are better tackled in small increments to set you up for long-term success.”
This year, don’t burn out on chicken and broccoli by Valentine’s Day. Incorporate one food and lifestyle adjustment per day into your routine and ease into 2018 like a boss … a super-lean, lift-all-the-weight, take-no-prisoners boss who makes performance nutrition and clean eating look easy.

Day 1: Drink More Water

How much of the clear stuff are you having every day? If you’re like most people, not enough.
Adequate hydration is essential for proper metabolic function. But water also keeps you full, without adding calories to your daily total. A 2010 study in the journal Obesity found that individuals who consumed 16 ounces of fluids before a meal decreased the amount of food eaten at the meal, which led to greater weight loss compared to individuals who didn’t consume water before their meals.
DO THIS: Aim to consume half your bodyweight in ounces of water per day. Have a water bottle at the handy at all times, and set a timer on your smartphone to remind you to drink up.

Day 2: Egg Up at Breakfast

Researchers at Louisiana State University’s Pennington Biomedical Research Center found that those who ate eggs for breakfast were leaner and had fewer cravings than those who didn’t. Plus, the protein from eggs provides much-needed amino acids to muscles after eight to 10 hours of fasting (while sleeping), as well as heart-healthy omega-3 fats from the vitamin-rich yolk. The perfect egg partners: slower digesting carbohydrates like oats and brightly colored fruits and veggies to add vitamins, antioxidants and physique-friendly fiber.
DO THIS: Schedule a set time for breakfast every day. Prep food the night before, if need be, and make sure to include eggs with your meal to build muscle and reduce cravings.

Day 3: Chew Your Food

“This may sound like something your mom would tell you when you were a kid, but there’s good science behind it,” says Greg Nuckols of StrongerByScience.com. “When you chew your food more per bite, you’ll naturally eat [almost 15 percent] less per meal and still feel just as satiated.”
DO THIS: Take a bite of food and notice how long you typically chew it. Then increase that time by two to promote satiety and calorie control.

Day 4: Get in Bed

Nuckols continues his parental coaching: “Sleeping less than eight hours per night is associated with increased obesity risk, increases in ghrelin (a hormone that makes you hungry) and decreases in leptin (a hormone that helps you feel satiated). It’s easier to stick to a healthy eating plan and consume fewer calories if you’re not hungry all the time.”
DO THIS: Turn off the TV and other devices and get to bed at a time that allows for seven to nine hours of uninterrupted sleep.

Day 5: Go Whole Grain

This is one of the easiest swaps you’ll ever make: Take all your white bread and tortillas to the nearest duck pond and trade up to whole foods. Whole-grain and whole-wheat products taste great and slow digestion because of their high-fiber and nutrient content. This means less of a negative impact on blood sugar and insulin release than their more refined counterparts.
DO THIS: Swap all your white bread and refined grain products for whole-wheat and whole-grain options. They are widely available and cost roughly the same.

Day 6: Perfect Your Protein Intake

Protein is the king of the macronutrients when it comes to building and repairing muscle tissue. And if you’re training the way you should, maximizing recovery with proper nutrition is crucial. Protein supplies your body with amino acids, increasing your chance for gains in lean muscle, and therefore an increase in your body’s ability to burn fat.
DO THIS: Aim to consume at least 1 gram of protein per pound of bodyweight per day (on average), and strive to include protein in every meal and snack throughout the day.

Day 7: Prep Your Meals

Lack of preparation and planning is the death knell of every resolution dieter. To stay focused and on track, you need to have the right foods on hand — snacks prepared, meals cooked and ready to go, and lunches packed for the road or office. The first time you head to the fridge hungry and realize you have to cook, the more likely you are to heat up that leftover pizza or head to the drive-thru.
DO THIS: Create a shopping list replete with healthy selections and head to the store. Cook food in large batches and portion it out into meals and snacks for the week. Also, buy things that are healthy and easy to make in a pinch: microwaveable oatmeal (without sugar!), protein powder and/or ready-to-drink protein shakes. (See Day 13 for more ideas.)

Day 8: Get Your Jolt

The caffeine in brewed coffee boosts alertness, temporarily increases strength and assists in fat burning. Have your first fix at breakfast to start your day with a bang, and at least six hours later, put some in your preworkout drink 30 to 60 minutes before your first rep. As a longevity bonus, the European Society of Cardiology found that those who consumed 4 cups of antioxidant-loaded coffee per day had a 64 percent reduced chance of early death.
DO THIS: Take in 200 to 300 milligrams of caffeine once or twice daily for performance benefits, including one dose preworkout. Limit caffeinated coffee in the hours before bedtime to ensure optimal sleep, and allow several hours between helpings to avoid jitters.

Day 9: Fish for Recovery (and Other Stuff)

Now that you have eight days of healthier habits under your belt, it’s time to consider supplementation, starting with fish oil. Fish oil doesn’t get the fanfare and accolades that some products do, but it is a health-and-performance powerhouse that supports brain and joint health while boosting your fat-burning capabilities. Research published in The American Journal of Clinical Nutrition showed that those who took 6 grams of fish oil per day while exercising dropped 1.2 percent body fat — in just 12 weeks!
DO THIS: Introduce a basic, quality fish-oil product, such as Omega-3 Fish Oil from the Vitamin Shoppe ($29.99), and take 2 grams, three to four times per day.

Day 10: Expand Your Antioxidant Menu

White says the importance of antioxidants for active individuals cannot be stressed enough. “They need to be a regular fixture in the diet to be effective at fighting inflammation and boosting immunity and skin and heart health,” White says. “The best sources are plant-based foods, fruits, vegetables, legumes and whole grains.”
DO THIS: When selecting your produce, reach for the brightest-skinned options: bell peppers, tomatoes, cranberries, raspberries and blueberries. Augment your intake with a quality multivitamin like MyTrition ($39.99) from the Vitamin Shoppe.

Day 11: Power With Protein

As you try to decide what to tote along with you throughout the day or what type of food to fuel with when you’re out of the house, always think protein first. A study published in The American Journal of Clinical Nutrition found that individuals who ate 30 — and no more than 45 — grams of protein at each meal produced the greatest association with lean mass and strength. That doesn’t mean you’ll need five to six 30-gram helpings of protein, however. Participants in the study showed improvements in strength and mass with only two helpings per day. The sweet spot will be somewhere in between.
DO THIS: You should aim for 1 gram of protein per pound of bodyweight per day. To put yourself in the ballpark, aim for 30 to 45 grams of protein at meals and have lower-sugar, protein-rich snacks available to you at all times. Think jerky, almonds, Greek yogurt, protein powder and boiled eggs to keep your cravings at bay while aiding muscle repair.

Day 12: Spud Up

One food that helps you stay full and happy — while also scoring high in general deliciousness — is the almighty potato. “Carbs help give you energy, but some people have a tendency to overeat them,” Nuckols says. “However, in a 1995 study that tested the satiating effects of 38 common foods, boiled potatoes were found to be the most satiating item (how full you feel per calorie consumed) by far. In fact, they were almost 50 percent more satiating than the next food down the list (ling fish).
DO THIS: Whether boiled, baked or even microwaved, a potato any time of the day is likely to keep you from binging on less-healthy comfort food. Drizzle with olive oil and a bit of pepper for an easy, guilt-free craving crusher.

Day 13: Write On

While we have until now intentionally avoided prescribing calorie counts and macronutrient breakdowns, it’s time for you to start tracking. By journaling everything that you’re taking in each day, you can quantify your journey and — here is the important part — adjust as necessary in order to reach your goals. Often, you won’t realize your nutritional weaknesses until you actually expose them on paper. Research published in the American Journal of Preventive Medicine found that those who kept a food journal lost twice as much weight as those who did not keep track.
DO THIS: Develop a spreadsheet that tracks the basics, including water, calories, carbs, protein and fat, as well as sodium and fiber. Notate how you’re feeling, what’s working and what’s not. Not an Excel expert? Try a simple journal like Fitlosophy’s Fitbook, available at the Vitamin Shoppe ($11.99). You also can use fitness apps like MyFitnessPal.

Day 14: Stop Eating … Seriously

Research published in the European Journal of Clinical Nutrition found that intermittent fasting — stretches of eight to 16 hours or more without eating — can help you lose 0.5 to 1.7 pounds per week while also improving body composition.
DO THIS: For someone who is just beginning (or returning to) a healthy eating lifestyle, extended bouts of intermittent fasting might spell disaster. A better bet is to try two consecutive days per week, once or twice per month, when you go 12 to 16 hours without food. Try passing on dinner on those days, then have a reasonable breakfast. On those two days, strive to keep calories to 500 to 700 total while keeping your water consumption and workout schedule normal. It’s just two days. You can do this