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Hawaii farmers battling depression in large numbers, UH study finds

Jan. 3—On the heels of years of stress-inducing challenges, Hawaii's farmers and ranchers are entering an uncertain 2023, and new research suggests it's taking a toll on their mental health.

On the heels of years of stress-inducing challenges, Hawaii's farmers and ranchers are entering an uncertain 2023, and new research suggests it's taking a toll on their mental health.

A recent University of Hawaii study found that among farmers age 45 and younger, nearly half, 48 %, have experienced depression, and 14 % struggled with suicidal thoughts—almost two times higher than Hawaii's general population.

The study, conducted by researchers with the University of Hawaii at Manoa's College of Tropical Agriculture and Human Resources, is part of wider federal program focusing on farmers' mental health across the United States.

"Hawaii is very unique and different from the mainland because we've got such a diversity, we have small farmers, vast different commodity groups in Hawaii with many different ethnic groups in many niches, " said Thao Le, who serves as chair of CTAHR's Department of Family and Consumer Sciences and project director for "Seeds of Wellbeing, " a program aimed at reducing the stigma around discussing mental health in agricultural communities.

Among the challenges visiting Hawaii's farms and ranches in recent years : droughts straining the environment, invasive species ravaging crops and COVID-19 disrupting supply chains of needed material and equipment. Also, in 2022 the war in Ukraine brought new disruptions such as a rising costs for some fertilizers and other materials.

Hawaii is included in the Western Region Agricultural Stress Assistance Program, which was established by the U.S. Department of Agriculture during the 1980s farm crisis—amid a surge in suicides among farmworkers. In addition to funding from that program, in 2021 the state Department of Agriculture received funds through a grant from the federal Farmer Stress Assistance Program, part of which was allocated for the UH survey of 408 agricultural workers across the islands. Previously, there had not been a such survey in Hawaii.

"In Hawaii … we had no baseline about what is the mental health status of our producers, " said Le. "Is it the same or is it different than what has been shown on the mainland ? Because all the research today on the mental health of farmers has been pretty much on the mainland, we had nothing."

Le said while the survey's scope was limited and more research needs to be done, it captured a broad sampling of Hawaii's diverse agricultural community. Participants, ranging in age from 18 to 90, were about evenly split between men and women. They represented a large assortment of backgrounds and had held jobs in various parts of the industry. There are an estimated 7, 300 farmers in Hawaii, with about 2, 000 clearing at least $50, 000 in annual revenue.

Younger farmers, as well as those of East Asian and Southeast Asian descent, were more likely to report feelings of depression and suicidal ideation. But Le said that while younger farmworkers were more likely to be open about the stress they're experiencing, she suspects older Hawaii farmers and ranchers might face similar challenges that they're not willing to discuss.

"We're developing resources to help our local producers manage stress, but at the same time, mental health is so stigmatized, " she said. "People are so sick of hearing about mental health, like, who doesn't have a mental health issue these days ?"

The survey built on ongoing grassroots efforts to start conversations around mental health in Hawaii's agricultural communities. In 2019, Maui farmer Reba Lopez, 34, set up a tent at a convention that she described to the Honolulu Star-Advertiser as "a safe space for farmers to just meet and talk." A member of the board of directors of the Hawaii Farmers Union, Lopez applied for a grant from WRASAP for the union to expand those efforts.

Most farmers in Hawaii, Lopez said, "would just talk about profit, yield, soil health, plant health, but they never talked about their mental health. It's kind of taboo."

Le said studies conducted on the mainland found agricultural workers tended to report being hesitant to seek help from mental health professionals, instead turning to family members or religious figures. In that way Hawaii is similar. But Le and some farmers see an opportunity for change. Lopez has teamed up with Le and works with Seeds of Well-being through its mentor program, which trains farmers on how to talk about mental health resources and make referrals.

"What I'm excited about is capitalizing on Hawaii's culture of ohana, " said Le, "so that we can build our ag community so that everyone has the skills to be able to assess and detect if somebody is going through a mental health challenge, and know how to approach and have that conversation and what to say."

Lopez said, "It's a unique position for Hawaii, and farmers, to have people who are already in the industry coming in and making mental health not such a taboo." She added, "Creating the mentors is different from how people are dealing with it on the mainland, and I think it could really effect change here."

In the islands there's an ongoing revival of interest in Hawaii's agricultural history, with the popularity of palaka print clothing and fabric and a renewed interest in local crops and dishes. A UH survey of Hawaii residents found 83 % see agriculture as important to the state, and 56 % said they were willing to spend more on local produce. Even so, 85 % to 90 % of food in Hawaii is imported, and less than 1 % of the state budget is devoted to agricultural programs.

"We can say that people want it, " said Lopez. "But then the government doesn't listen, and they don't give half a percent of their budget to agriculture—and they're focusing on contracts and regulations that help big agriculture."

The price tag tied to farming is particularly daunting for aspiring younger farmers drawn to the allure of making a living off the land.

Land in Hawaii—either for sale or lease—is expensive, and unless a new farmer comes from a family that already has land or wealth to buy it, entry into the field can be costly as well as risky. In addition to striving for a successful growing season, farmers also need advertising know-how. For many in Hawaii, access to major stores here—let alone export options—seem out of reach. Many rely on farmers markets and roadside sales to make a living.

What's more, after months of raising crops or livestock with an uncertain payout, failure can prove to be financially ruinous.

"These issues lead into mental health issues because young people are faced with wanting to be successful and wanting to make their family proud or choose a career that makes them happy, " said Lopez, who has been farming for eight years and is married to a third-generation farmer. "They see the ideals of farming and the lifestyle that they would want, but they can't make money at it."

Additionally, the impacts of climate change weigh heavily on farmers in the islands as their future likely includes drought forecasts and increasing strain on water supplies.

"Say you got 75 inches of rain last year, and now you're only getting 70, " said Lopez. "For me, that's exactly what's happening, and I live in a wet part of Maui—Haiku—where I'm on water catchment and I'm constantly worried about my water. And if it's drought for three months straight, that's new to me, and it's just changing your whole practices."

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These challenges weigh on younger farmers, and many quit within five years. Le said the phenomenon, which is not limited to Hawaii, has been referred to as the "graying of agriculture " as established farmers grow older and "age out " of the job.

Given Hawaii's heavy dependence on "big agriculture " and imported food, Lopez said, "We are basically just shooting ourselves in the foot if we can't support young people choosing this career."

SURVEY HIGHLIGHTS Farmers age 45 and younger 48 %

Experienced depression 14 %

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nayelichang · 1 year

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Scientists Discover First Lifeform Known to Eat Viruses

Viruses are apparently no exception to the dog-eat-dog world that is nature. In a recent study, scientists have found evidence that some microscopic organisms actively feed on viruses. Though this may be the first “virovore” ever documented, many others likely exist, the team says.

In the simplest of terms, viruses are incredibly tiny packages of genetic material. Though they carry out many biological functions, such as replicating themselves, they need to infect and take over the machinery of cells belonging to other organisms in order to do so—a parasitic state of being that has led to fierce and ongoing debate over whether viruses should be considered living things. Regardless of their exact definition, viruses play many vital roles in the life cycle of every other creature in the world, humans included.

Researchers at the University of Nebraska-Lincoln seem to be the first to investigate whether viruses might be on the menu. Their earlier work made them familiar with chloroviruses, viruses abundant in freshwater that infect green algae. They wondered if certain water-dwelling organisms ever relied on viruses as a source of energy.

To test their hypothesis, they first collected samples of pond water. Then they moved as many distinct types of microscopic beings into the water as possible. Lastly, they introduced large amounts of chlorovirus into the water and simply waited for a day to see if anything would change.

By the end of their experiments, they identified a species of Halteria—a single-celled protozoan—that appeared to eat the chloroviruses. Not only did populations of the virus dwindle in the presence of the Halteria, but the number of protozoans grew at the same time, indicating that the microbes were using the virus as fuel. The Halteria also didn’t grow when the chloroviruses weren’t around. And when the team used fluorescent green dye to mark the DNA of chloroviruses before they entered the water, they could clearly see the “stomachs” of the Halteria light up afterward, seemingly confirming their viral diet.

It may not be too surprising that some smaller creatures would evolve to intentionally ingest viruses. But as far as the researchers could tell, their study is the first to show that some microbes can sustain themselves with viruses alone. Their findings, published late last month in the Proceedings of the National Academy of Sciences, also suggest that Halteria can feed off chloroviruses just as effectively as other microscopic organisms can feed off tiny sources of food like bacteria and algae. They estimate that Halteria in a small pond may be able to eat as many as 10 trillion chloroviruses a day.

“[Viruses are] made up of really good stuff: nucleic acids, a lot of nitrogen and phosphorous,” lead author John DeLong, an associate professor of biological sciences, said in a statement released by the university. “So many things will eat anything they can get ahold of. Surely something would have learned how to eat these really good raw materials.”

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Far from being a simple curiosity, the team’s research could have some important implications. These viruses are already known to play an integral part in their freshwater environments, since they recycle carbon and other nutrients, which effectively prevents the energy provided from these nutrients from reaching other, larger forms of life. But if living things are eating these viruses, which are then eaten by bigger organisms and so on, then some of the nutrients and energy they would normally recycle might instead work their way up the food chain.

“If this is happening at the scale that we think it could be, it should completely change our view on global carbon cycling,” DeLong said.

DeLong and his team say they’ve since identified other microorganisms that appear capable of “virovory” in the lab. But while they suspect that many creatures can feed off viruses, they plan to find out whether this regularly happens in the wild. And from there, it will take more work to know how virovores affect their surrounding environments.

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nayelichang · 1 year

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Kick up your heels – ballroom dancing offers benefits to the aging brain and could help stave off dementia

The big idea Social ballroom dancing can improve cognitive functions and reduce brain atrophy in older adults who are at increased risk for Alzheimer’s disease and other forms of dementia. That’s the key finding of my team’s recently published study in the Journal of Aging and Physical Activity.

In our study, we enrolled 25 adults over 65 years of age in either six months of twice-weekly ballroom dancing classes or six months of twice-weekly treadmill walking classes. None of them were engaged in formal dancing or other exercise programs.

The overall goal was to see how each experience affected cognitive function and brain health.

While none of the study volunteers had a dementia diagnosis, all performed a bit lower than expected on at least one of our dementia screening tests. We found that older adults that completed six months of social dancing and those that completed six months of treadmill walking improved their executive functioning – an umbrella term for planning, reasoning and processing tasks that require attention.

Dancing, however, generated significantly greater improvements than treadmill walking on one measure of executive function and on processing speed, which is the time it takes to respond to or process information. Compared with walking, dancing was also associated with reduced brain atrophy in the hippocampus – a brain region that is key to memory functioning and is particularly affected by Alzheimer’s disease. Researchers also know that this part of our brain can undergo neurogenesis – or grow new neurons – in response to aerobic exercise.

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While several previous studies suggest that dancing has beneficial effects on cognitive function in older adults, only a few studies have compared it directly with traditional exercises. Our study is the first to observe both better cognitive function and improved brain health following dancing than walking in older adults at risk for dementia. We think that social dancing may be more beneficial than walking because it is physically, socially and cognitively demanding – and therefore strengthens a wide network of brain regions.

While dancing, you’re not only using brain regions that are important for physical movement. You’re also relying on brain regions that are important for interacting and adapting to the movements of your dancing partner, as well as those necessary for learning new dance steps or remembering those you’ve learned already.

Why it matters Nearly 6 million older adults in the U.S. and 55 million worldwide have Alzheimer’s disease or a related dementia, yet there is no cure. Sadly, the efficacy and ethics surrounding recently developed drug treatments are still under debate.

The good news is that older adults can potentially lower their risk for dementia through lifestyle interventions, even later in life. These include reducing social isolation and physical inactivity.

Social ballroom dancing targets both isolation and inactivity. In these later stages of the COVID-19 pandemic, a better understanding of the indirect effects of COVID-19 – particularly those that increase dementia risk, such as social isolation – is urgently needed. In my view, early intervention is critical to prevent dementia from becoming the next pandemic. Social dancing could be a particularly timely way to overcome the adverse cognitive and brain effects associated with isolation and fewer social interactions during the pandemic.

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What still isn’t known Traditional aerobic exercise interventions such as treadmill-walking or running have been shown to lead to modest but reliable improvements in cognition – particularly in executive function.

My team’s study builds on that research and provides preliminary evidence that not all exercise is equal when it comes to brain health. Yet our sample size was quite small, and larger studies are needed to confirm these initial findings. Additional studies are also needed to determine the optimal length, frequency and intensity of dancing classes that may result in positive changes.

Lifestyle interventions like social ballroom dancing are a promising, noninvasive and cost-effective path toward staving off dementia as we – eventually – leave the COVID-19 pandemic behind.

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nayelichang · 1 year

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The Benefits of Daily Movement

In the 1640s, French philosopher Rene Descartes introduced what came to be known as Cartesian dualism, or the idea that although materially connected, the mind and body are separate entities. This thinking dominated for more than 350 years. It wasn't until the turn of the twenty-first century that scientists began to prove that Descartes was mistaken: we do not have a distinct mind and body. Rather, we are an integrated mind-body system.

The bacteria in our guts and the proteins secreted by our muscles affect our moods. The neurochemicals in our brains affect how much pain we feel in our backs and how fast our hearts beat. When we move our bodies regularly we do a better job of controlling our emotions, we think more creatively, and we retain more information.

Numerous studies have demonstrated that exercise improves not only physical health but also mental health. A 2019 analysis out of King's College in London examined more than 40 studies that collectively followed 267,000 people to explore the connection between exercise and depression. The researchers found that regular physical activity reduced the chances that someone would experience depression by between 17 and 41 percent, a substantial effect that was observed regardless of age and gender, and that held true across various types of movement, from running to lifting weights. Other research has found similar effects for anxiety.

Movement doesn't just help prevent mental illness; it can also treat it. In addition to their large study on prevention, the King's College researchers conducted a review of 25 studies that surveyed a total of 1,487 people who were currently experiencing depression. They found that between 40 and 50 percent of people with depression respond positively to exercise, with an effect that, on a scale of small, medium, or large, is considered large. Researchers from the University of Limerick in Ireland conducted their own analysis that included 922 participants and found a similar response rate for anxiety. These rates are on par with psychotherapy and medication.

What Daily Movement Can Do For You Acceptance When I began training for marathons, a more experienced runner offered some words of wisdom: I would need to learn how to get comfortable with being uncomfortable. This skill is every bit as helpful off the road as it is on it.

It's not just me, and it's not just running. Ask anyone whose day regularly includes pushing their bodies and they'll likely tell you the same: a difficult conversation doesn't seem so difficult anymore. A tight deadline, not so intimidating. Relationship problems, not so problematic. While it's plausible to think that exercise simply makes you too tired to care, that's not the case. Research shows that if anything, physical activity has the opposite effect, boosting brain function and energy. The more likely scenario is that pushing your body teaches you to experience pain, discomfort, and fatigue and accept it instead of immediately reacting to it or resisting it.

Evelyn Stevens, the women's record holder for most miles cycled in an hour (29.81), says that during her hardest training intervals, "instead of thinking 'I want this to be over,' I try to feel and sit with the pain. Heck, I even try to embrace it." Physical activity teaches you how to accept something for what it is, see it clearly, and then decide what to do next.

Students who ran twice a week showed more favorable heart-rate variability. Their bodies literally were not as stressed during tests.

But this doesn't just apply to elite athletes. A study published in the British Journal of Health Psychology found that college students who went from not exercising at all to even a modest program of two to three gym visits per week reported a decrease in stress, smoking, and alcohol and caffeine consumption, plus an increase in healthy eating, better spending practices, and improved study habits. In addition to these real-life improvements, after two months of regular exercise, the students also performed better on laboratory tests of self-control. This led the researchers to speculate that exercise had a powerful impact on the students' "capacity for self-regulation."

Another study, this one published in the European Journal of Applied Physiology, evaluated how exercise changes our physiological response to stress. Researchers at the Karlsruhe Institute of Technology, in Germany, divided students into two groups at the beginning of the semester and instructed half to run twice a week for 20 weeks. At the end of the 20 weeks, which coincided with a particularly stressful time for the students--exams--the researchers had them wear monitors throughout their day-to-day activities to measure their heart-rate variability, which is a common indicator of physiological stress. As you might expect, the students who were enrolled in the running program showed more favorable heart-rate variability. Their bodies literally were not as stressed during tests.

What's encouraging about these studies is that the subjects weren't exercising at crazy intensities or volumes. They were simply doing something that was physically challenging for them--going from no exercise to some exercise.

Presence A common way for people to experience flow is through physical activity. The heightened sensations in your body provide an anchor for your awareness, and the increased arousal helps channel your mind. For this to occur, however, you need to leave the digital devices behind (or at least turn them on airplane mode if you are going to use them for music). For exercisers to experience flow, they must "keep their minds into what they are doing," writes Prikko Markula, a professor of physical activity at the University of Alberta in Canada.

When I work with coaching clients on incorporating movement into their lives, we explicitly use it as an opportunity to experience distraction-free time. Many realize a big reason why they've come to enjoy exercising is precisely because they aren't constantly being pinged by calls, emails, or texts. The more they have this kind of distraction-free experience, the more they start to prioritize and protect presence in other areas of their lives. This parallels a theory put forth by the author and habit expert Charles Duhigg: movement is a "keystone habit," or positive practice in one area of life that brings about positive changes in others.

Movement also develops presence because it demands you pay close attention to the signals your body is sending. Do I speed up or slow down? Is this merely the pain of arduous exertion, or is this the pain of a looming injury? Since you receive rather concrete feedback on these decisions, you can continually refine your process. Keep doing this and your ability to pay close attention--not just as it relates to your body, but to all of life--improves.

Patience I've had the privilege of getting to know some of the top athletes in the world. What's interesting is that they all use different strategies to build fitness. Some follow a high-intensity, low-volume approach; others, the opposite. Some train using heart-rate zones, while others use perceived exertion. And yet they've all told me that the key to training success isn't so much the plan, but whether or not they stick to it.

The key to improving physical fitness lies in adhering to a concept called progressive overload. You work a specific muscle or function in a specific manner, progressively adding intensity and duration over time. Hard days are followed by easy days. Prolonged periods of intensity are followed by periods of recovery. Repetition and consistency are key. Results don't occur overnight but after months, and even years. If you rush the process or try to do too much too soon, your chances of injury and overtraining increase. There is no escaping or denying this. Your body simply lets you know. You learn patience viscerally, in your tendons and bones.

"Today, everyone desires novelty and endless stimulation," explains Vern Gambetta, a world-renowned, "old-timer" athletic development coach who has trained hundreds of elite athletes, including members of the New York Mets and Chicago Bulls, as well as numerous Olympians. "Running around and constantly switching what you are doing from one day to the next is in vogue." But if what you're after is long-term growth and development, he says, speed and switching just don't work. Physical progress requires playing the long game.

A regular movement practice teaches you that breakthroughs do not happen overnight. They result from consistent effort applied over a long duration, from gradually pounding the stone in a smart and controlled manner until one day it breaks. Improvement in fitness requires being patient and present in the process, stopping one rep short today so that you can pick up where you left off tomorrow.

Vulnerability If you choose to challenge yourself in any kind of physical practice, there will be occasions when you fail. Trying to run or walk faster, lift more weight, or cycle farther than you ever have before can be at least mildly intimidating. You are facing all sorts of unknowns. How much discomfort will this cause? Will I be able to push through? Will I quit too early? Will I succeed or fail?

Whenever I attempt a big lift in the gym, sensing my fear, my training partner Justin often utters the words "brave new world." Regardless of the outcome, I am practicing the art of facing vulnerabilities with courage, of learning to trust myself in challenging situations. And when I fail, sometimes in front of other people, I learn to be OK with that, too. A regular movement practice exposes where you are weak and teaches you not to run away from those areas but to turn toward them instead. The more you confront your weaknesses the stronger and more integrated you become, in the most literal sense.

In the weight room it is just you and the bar. You either make the lift or you don't. If you make it, great. If not, you train more and try again. Some days it goes well; other days it doesn't. But over time, it becomes clear that what you get out of yourself is proportional to the effort you put in, and to your willingness to expose yourself to ever-increasing trials and sometimes come up short. It's as simple and as hard as that. You develop a kind of vulnerability, straightforwardness, and self-reliance that gives rise to a quiet and secure confidence. You learn to trust yourself and take risks in the presence of others, which is precisely how you forge more intimate bonds in your movement community.

Community A growing body of research shows that exercising with other people promotes connection and belonging, or what we've been calling deep community. In her book The Joy of Movement, health psychologist and Stanford lecturer Kelly McGonigal details the many reasons this is the case. There is the collective joy our species is hardwired to feel when we move in synchrony with others, a phenomenon that at first was an evolutionary advantage that promoted cooperation during hunting. There is the release of neurochemicals such as endorphins and oxytocin, which promote affection and bonding. There is the ritualistic nature intrinsic to many exercise programs, leading to a sensation scientists call identity fusion--feeling connected to and part of something larger than oneself. And there is the shared confidence, vulnerability, and trust that emerges from undertaking physical challenges with others.

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"We crave this feeling of connection," says McGonigal, "and synchronized movement is one of the most powerful ways to experience it." She writes that outsiders often fail to understand the social effects of movement. "Like any nature-harnessing phenomenon, it doesn't make sense until you're in the middle of it. Then suddenly, endorphins flowing and heart pounding, you find [the kind of belonging that exercise gives rise to] the most reasonable thing in the world."

I've come to know this firsthand. Rarely have I regretted the additional effort it takes to coordinate schedules in order to run, hike, or lift weights with others. The short-term effect is that I always feel better afterward. The long-term effect is that some of my best friends are people whom I first met in the gym or on the trail.

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nayelichang · 1 year

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I've been weight training for almost 2 years but haven't developed much muscle. A trainer told me what I'm doing wrong.

Do 3 full-body workouts a week If you're lifting weights three times a week, Smith recommends doing full-body sessions for the best results rather than focusing on one muscle group at a time.

"She would do best to focus on compound exercises in her sessions," Smith said. "These are multi-joint exercises like squats and deadlifts that hit multiple muscles at a time, making her training time more efficient."

Incorporate machines, like leg presses, to allow you to work up to a higher intensity with stability.

Cardio isn't necessary for muscular development, Smith said, and you're doing a fair amount already. Of course, it's important for overall health, but you may be doing more than is necessary — fine if you enjoy it, but you don't need to if you don't.

"High volumes of cardiovascular training can definitely negate hypertrophy, as the two types of training create competing adaptations," Smith said. He recommends dropping one or two cardio sessions to prioritize muscle growth.

Eat plenty of protein We lose muscle as we age, which makes muscle growth harder the older you are, but it's certainly not impossible.

"This can be somewhat mitigated with a slightly higher protein intake than is typically recommended, as well as making sure your diet is even more nutrient-dense and eating enough to at least not lose weight," Smith said.

He recommends keeping an eye on your body weight; if the number on the scale is continually going down (more than small fluctuations), eat more.

"It's very possible she may be underconsuming calories and nutrients with the high levels of cardio that she is doing," Smith said. "If she's losing weight (and that's not the goal) that would indicate too few calories."

A post-workout shake with carbs and protein could help mitigate this.

"Try to have protein every time you eat, and try to eat at least three times a day — more is better," he said. Fill up on fruits and veggies and eat a broad range of carbohydrates including grains, legumes, and your favorite treats.

Prioritize recovery Recovery is undervalued for the role it plays in fitness results, and training increases your sleep demands, Smith said.

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Aim for seven to nine hours of sleep a night, and examine your overall stress levels.

"Everyone needs some form of meditation to help with stress relief," Smith said, adding that this doesn't need to be sitting cross-legged with your eyes closed but simply doing an activity that makes you feel relaxed.

For me it's reading, walking, baking, painting my nails, or having a bath. Find what works for you.

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nayelichang · 1 year

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How much caffeine is dangerous? Here's what to know before reaching for another cup.

Whether we like it or not, the legal stimulant drug known as caffeine is a big part of our lives. We grab coffee on our way to work, refill our mugs at work and maybe grab an espresso martini after work.

As the saying “everything in moderation,” dictates, there are healthy and unhealthy ways to get your caffeine fix. The right amount of coffee is linked to longevity, a stronger liver and lower chances of Alzheimer’s and Parkinson’s diseases, strokes and colon cancer, Johns Hopkins Medicine writes.

But there is such a thing as too much of a “good” thing.

How much caffeine is dangerous? According to registered dietician Jordan Hill, the recommended limit for caffeine intake is about 400 milligrams per day. Still, Hill recommends 300 milligrams per day for adults, especially those who may be more sensitive to the side effects of caffeine.

An 8-ounce cup of coffee has just under 100 milligrams of coffee in it, so you should avoid that fifth cup of joe.

Coffee is not the only caffeinated substance — many types of tea, soda, energy drinks or bars, supplements and even chocolate contain caffeine.

“Each of these items have different, varying amounts of caffeine in them, so if we're consuming them throughout the day, it could be very easy to go above that 300 milligram recommendation,” Hill says.

And what happens if you go above 400 milligrams? The potential for a number of side effects, according to Hill:

Headaches

Insomnia

Nervousness or anxiety

Irritability

Rapid heartbeat

Muscle tremors

Long-term over consumption may exacerbate these effects, and heavy caffeine drinkers could experience high blood pressure, ongoing gastrointestinal issues and, in rare cases, death.

Caffeine is technically a drug; a stimulant. This means it speeds up the central nervous system and boosts energy levels. Caffeine is absorbed within 45 minutes of consuming, and stays in the blood anywhere between 90 minutes to nine and a half hours. This is also dependent on how much food is consumed, smoking (which speeds up the breakdown) or pregnancy and oral contraceptives (which slows it down).

“We can build up a tolerance to it, which just means we require more caffeine to feel the same effects,” Hill says, pointing to short-term effects like alertness and increased productivity. “It might take more caffeine to feel those things, but at the same time, as that amount of caffeine goes up, so does the risk for side effects.”

Concerned about your caffeine intake? Hill recommends these tips to reduce your coffee consumption:

Switch between caffeinated and decaf coffee

Try a half decaf-half regular coffee

Transition to tea, which has less caffeine than a cup of coffee

Alternate coffee with water, which may quench your thirst by hydrating rather than reaching for another cup

How much caffeine can kids have? The recommendation for kids ages 11 and younger is zero caffeine and less than 100 milligrams per day for kids ages 12 to 17, Hill says.

It’s not just coffee — parents should keep an eye out for caffeine in soda, chocolate, over-the-counter medications and even coffee-flavored foods like ice cream and candy.

The biggest worry with children and caffeine is sleep disruption.

“That's going to impact their learning abilities the following day, they're going to be sleepy, they're not going to be as alert," Hill says. "It'll interfere with regular development."

Can you drink coffee while pregnant? Drinking less than 200 milligrams of coffee per day is generally okay during pregnancy, Hill advises.

Caffeine is believed to cause blood vessels in the uterus and placenta to constrict, reducing the blood supply to the fetus. A 2021 study found pregnant people who consumed less than 200 milligrams of caffeine per day gave birth to smaller babies.

Drinking a low to moderate amount of caffeine does not lead to an increased risk of gestational diabetes, preeclampsia or hypertension for pregnant people, researchers at the University of Pennsylvania found. A study even found that drinking up to 100 milligrams of caffeine per day correlated with a 47% reduction in diabetes risk.

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How much caffeine is in coffee? According to Mayo Clinic, here’s approximately how much caffeine is in these popular 8 ounce drinks:

Brewed coffee: 96 milligrams

Brewed decaf coffee: 2 milligrams

Instant coffee: 62 milligrams

Instant decaf coffee: 2 milligrams

Black tea: 47 milligrams

Black decaf tea: 2 milligrams

Green tea: 28 milligrams

Bottled tea: 19 milligrams

Cola: 22 milligrams

Root beer: 0 milligrams

Citrus soda: 0 milligrams

Energy drink: 71.9 milligrams

Energy shot: 215 milligrams

Espresso shots have about 64 milligrams of caffeine, and decaf espresso shots are entirely caffeine-free.

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nayelichang · 1 year

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Not Losing Weight In a Calorie Deficit? This Might Be Why

Weight loss experts weigh in.

Whether your goal is to lose five pounds or 50, losing weight isn’t easy. Heading to the gym when you’d rather be curled up on the couch, attempting to satisfy a craving for sweets with fruit instead of ice cream, saying no to that second glass of wine…It’s all done in an effort to meet your weight loss goal. And it can be super frustrating when you do all of this without seeing any results.

Personal trainers often hear from clients that they aren’t losing weight despite a calorie deficit, aka burning more calories than consumed. What gives? It turns out there are quite a few reasons why this can happen.

How To Determine What Your Calorie Deficit Should Be For Weight Loss Many people with a weight loss goal assume that the key is making their calorie deficit as big as possible. Certified personal trainer and registered dietitian Gabbi Berkow, RD, CDN, CPT, says that this is a common mistake.“The goal with weight loss is to lose fat and preserve muscle, so you don’t want your calorie deficit to be too large,” she says. Her advice is to aim for a calorie deficit of between 10 and 25 percent, or in other words eating 75 to 90 percent of the total calories burned in a day. “The more you exercise, the more you can eat while still being in a calorie deficit,” Berkow says.

Curious as to how to figure out how many calories you burn in a day? Berkow recommends using a fitness tracker that monitors your heart rate, such as an AppleWatch, FitBit, Garmin, or Google Pixel Watch. “Your target calories for fat loss are 75 to 90 percent of the total calories you burn,” she says, adding that it’s important to make sure your protein consumption is about one gram per pound of body weight, or at least 30 percent of your targeted calories. If you don’t have a fitness wearable, there are several free calorie deficit calculators online, including Omni Calculator and National Academy of Sports Medicine.

Maybe you already have figured out your calorie deficit, but sticking to it hasn’t resulted in weight loss. There are several reasons why this can happen, explained below.

Reasons Why You May Not Be Losing Weight in a Calorie Deficit

You’re underestimating how many calories you consume The first reason comes down to plain old human error. Registered dietitian Alex Larson, RDN, says that there are some ingredients that people forget to take into account when counting calories. This, she says, can include cooking oils, condiments or sauces. “You don’t need to avoid them—just make sure that you’re taking them into consideration,” she says.

You’re gaining muscle Both experts say that there’s another reason you may not be seeing the number on the scale go down even if you’re in a calorie deficit: Muscle is replacing the fat you’re losing. “Both fat and muscle weigh the same, but muscle is denser than fat, taking up less space,” Larson says. “If a person gains five pounds of muscle, they would look a lot different physically than if they gained five pounds of body fat.” This is why it’s important to not zero in on a specific goal weight but focus more on how you actually feel.

Your cortisol levels are high “Cortisol is the body’s chronic stress hormone that increases fat storage around the abdomen, causing muscle breakdown, and increases fluid retention,” Berkow says. Scientific studies have shown that people with elevated cortisol levels have a harder time losing weight. “There also is a study that found stressed individuals burned about 100 fewer calories from the same high-fat meal as non-stressed individuals, which suggests that the body metabolizes fat much slower when under stress,” Larson says, adding to this point. Larson adds that chronically high cortisol levels can also impact eating behaviors, such as an increased appetite as well as craving foods high in sugar, fat and carbohydrates.

Both experts emphasize that managing stress and getting adequate sleep are key ways to prevent chronically high cortisol levels. Additionally, Berkow says that doing too much cardio or HIIT can also raise cortisol levels. “You do not need to do HIIT workouts more than once or twice a week,” she says. Berkow says that walking, strength training, and doing low-impact workouts such as yoga or Pilates are all other ways to incorporate movement into your exercise routine.

Your insulin levels are high Berkow says that high levels of insulin make fat loss a lot harder. “Rises and falls in blood sugar make cells more resistant to insulin, meaning blood sugar stays elevated and the pancreas has to pump out more for insulin to work,” she explains. “Insulin promotes fat storage as well, so persistently high levels of insulin put you in fat storage mode and can prevent fat burning.” In addition to this, Berkow says that low blood sugar can make someone feel tired and hungry, which can lead to unhealthy food choices.

For these reasons, she says it’s important to consume foods that stabilize blood sugar. To do this, she says to prioritize fiber-rich foods (such as fruits, vegetables, and whole grains) because fiber slows down the breakdown of carbs to glucose (the sugar molecule the body uses for energy). “Pair a carb with between 20 and 30 grams of protein and one serving of fat,” she says. Berkow says that eating every three to five hours also helps keep insulin levels from rising.

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You have a slow metabolism “A larger-bodied person may have a faster metabolism compared to someone that’s smaller in size,” Larson says, adding that larger bodies require more energy to keep basic body functions going. She explains that there are several factors that impact metabolism, including age, sex, muscle mass, genetics and physical activity level.

“To improve your metabolism, make sure that you’re fueling it with nutrient-rich foods such as fruits, vegetables, lean protein, whole grains and healthy fats,” Larson says. “Also, don’t skip meals. Your metabolism can adapt quickly by eating fewer calories, and if you restrict too much by skipping meals, your body will break down muscle for energy.”

She also says that losing muscle mass can also negatively impact metabolism. For this reason, strength training and resistance exercises are important to incorporate into your workout routine.

Your diet is messing with your hormones Often, someone will completely change the way they eat when they have a weight loss goal, committing to a buzzy, new diet. “One of the reasons why restrictive fad diets are shown to not work for weight loss long term is because they can deregulate hormone levels,” Larson says. “Trends such as intermittent fasting or keto can impact hormones such as ghrelin and leptin that regulate our appetite and thyroid.” Instead, she says to focus on losing weight gradually, which will allow your hormones time to adjust as you lose weight.

Both experts emphasize that it’s important not to make your calorie deficit too big; otherwise, Berkow says the body will go into starvation mode, slowing your metabolism and making it harder to lose weight. Instead of zeroing in on calories, focus on eating nutrient-rich foods and minimizing nutrient-poor ones. Couple this with regular exercise and you will likely find yourself meeting your weight loss goals—likely without even counting calories at all!

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nayelichang · 1 year

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Scientists Raise Alarm About Threats to the Human Microbiome in New Documentary The Invisible Extinction

There's a war going on inside our bodies.

The human gut microbiome — bacteria and other microorganisms living in our gut that are essential for our survival — are endangered. Overuse of antibiotics, elective C-sections and processed foods are just some of the factors that are killing off these bacteria that we need to live healthy lives.

In the new documentary film The Invisible Extinction, Dr. Martin Blaser and Dr. Gloria Dominguez-Bello go on a quest to save the microbiome. They spoke with PEOPLE about the important work they are doing to better understand and preserve this essential part of life.

What is a microbiome and why is it so important?

Dr. Martin Blaser: The microbiome is all the microbes that live in and on the human body. It performs essential functions for us. It helps us digest our food. It makes vitamins. It protects us against invaders. It trains our immune system. So when we eat, we are nourishing both our human cells and also our microbial cells. Most of them are in the gut, but there are also microbes on our skin, mouth and the vagina.

Where did it originate?

Dr. Gloria Dominguez-Bello: We co-evolved with it. Every living complex organism on earth, including animals and plants, has associated microbes because bacteria was the first form of life on Earth. We have always co-evolved with bacteria. The microbiome is a name for the diverse microbes that have co-evolved with hosts (in this case, humans).

Why do you study the microbiomes of people who live in the Amazon?

Dr. Gloria Dominquez-Bello: These are peoples that are only now starting to be exposed to urban practices and medicine. So these are survivors, because you can imagine the mortality in places where there's no medicine. You fall from a tree, you are dead. You break a leg, you are dead. One of every 10 mothers that are in labor, one mother or baby dies. So if you survive, you are really a survivor. And these are healthy people because the unhealthy ones have died. So we are very interested in understanding their microbiome. And what we find is that they have much higher diversity. In general, diversity is a marker for health. The more diverse the microbiome, the healthier the ecosystem. We study them to understand what functions are lost in urban areas where the microbiome is at risk.

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How are stool samples used in the clinic?

Dr. Martin Blaser: Here's one example: There's a bad infection called C. diff that involves the gastrointestinal tract. The microbes in the gut are very abnormal and can get out of control. It kills more than 20,000 people a year in the United States. And a number of years ago, it was found that if you gave those sick people healthy, normal poop back into their system — known as a fecal matter transplant — those people could be cured. It established the principle that if you can normalize the microbiome, you can cure a disease. And so, people have been trying that for many other diseases, including inflammatory bowel disease, multiple sclerosis, liver diseases, diabetes and autism as well.

Tell us more about the possible link between the microbiome and autism.

Dr. Martin Blaser: We know that the rate of autism has gone up dramatically over the last 80 years. And it's a disease of early life — it manifests within the first couple years. And so we are interested in the idea that the early life microbiome, as it forms, has a connection with the brain. We know that the microbiome is talking to the brain. And so, a number of investigators have been interested in the idea that maybe an abnormal early life gut microbiome is having an altered conversation with the brain, and it's changing brain development.

Why are antibiotics such a problem?

Dr. Martin Blaser: Antibiotics can disrupt the microbiome by inhibiting or destroying the growth of good bacteria that we need to live. And the average child in the United States, by the time they're two, gets almost three courses of antibiotics. By the time they're 10, they've gotten 10 courses of antibiotics. But the more courses of antibiotics, the more likely a child is to develop illnesses like asthma, allergies, diabetes, obesity and autism.

It's been long recognized in the medical profession that we're overusing antibiotics. The CDC has estimated that about a third of all antibiotic uses are unnecessary, but many scientists believe is much higher. Take ear infections, for example. We know that viruses cause 70 to 80% of all the ear infections. Those are viral infections that do not need antibiotics. But when kids go to the doctor for an ear infection, a huge percentage walk out of the doctor's office with a prescription for an antibiotic.

Why are C-sections part of this story?

Dr. Gloria Dominquez-Bello: If a baby is born via elective C-section, with no water breaking, they are not exposed to the mother's microbiome in the vagina. But we have shown that if we normalize, at least partially, the microbiome of a baby that is born by elective C-section by rubbing them with gauze soaked in fluid with their mother's microbiome, we can normalize the mouth microbiome of the baby during the first year of life. Are we protecting kids against asthma, against Type 1 diabetes, against celiac disease, allergies, obesity by doing this? We are doing a 5-year clinical trial to find out.

How does processed food play a role in the microbiome?

Dr. Gloria Dominquez-Bello: The single most important component of the diet to feed the microbiome is fiber. Fibers are not digestible by our enzymes. So these indigestible component of the diet is super important for us because it feeds our microbiome. In processed food they take out digestible elements like fibers. They make the food much more dense in calories. It's sweeter. It's saltier. And it's fattier. So basically, it is very unhealthy and lacks fiber, which negatively impacts the microbiome.

What can we do about this problem?

Dr. Martin Glaser: People should not be pressuring their doctor to give them antibiotics because there is a cost involved. They need to go to a doctor not to get a prescription, but to get a careful examination and an evaluation. The doctor may say, "Okay, this is really severe. You need an antibiotic," or "This isn't too bad. Let's give it some time and see what happens." And if the doctor prescribes the antibiotic, they should say, "Are you certain that we need it? Could we do without getting an antibiotic this time and wait a while?" And societally, we have to develop better diagnostic tests so we can tell if a child has a viral infection or a bacterial infection. We have to develop new antibiotics that are narrow spectrum, that don't have a lot of collateral damage that are killing every bacterium inside. And then of course they should try to eat more fiber and fewer processed foods, and think carefully about having an elective C-section.

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What do scientists hope to achieve?

Dr. Gloria Dominquez-Bello: We need to preserve the current biodiversity of microbes in humans of everywhere. And this is true also for the environment. We are making a complete mess of biodiversity, including microbial. Microbes are essential in every ecosystem, not only in humans or animals or plants, but also in the oceans. The whole thing is linked together by impact of human activities. We need to preserve microbes because they really modulate functions of Earth. They modulate the climate. They modulate everything. They modulate our own gene expression. So there has to be more of that effort to preserve microbial biodiversity, to restore, because we will need restoration. And the damage is not going to stop suddenly, unfortunately.

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nayelichang · 1 year

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Three easy ways to ease bloating

Our digestive systems take a real beating over the festive season, thanks to an excess of rich and fatty foods, sugar and booze. So why not give your gut a well-earned rest with these three easy steps to ease the bloat and boost your gut flora…

Increase your fibre to 30g a day Fibre works like a big brush, moving through the gut removing old cells and debris, as well as helping regulate appetite and bowel movements. The latest recommendations are to eat 30g of fibre a day, but what foods contain fibre and how much should you eat? Here’s a quick guide:

Wholegrains: 1 slice wholegrain bread (3g fibre), 40g oats (8.5g fibre), 75g brown rice (3g fibre)

Fruit: 50g raspberries (4g fibre), 1 pear (6g fibre), 1 medium banana (3g fibre), 1 apple (4.5g fibre)

Nuts: 30g serving (3g fibre)

Legumes: ½ can mixed beans (8.5g fibre), 80g frozen peas (5g fibre), 100g cooked lentils (8g fibre)

Potatoes: 1 medium potato with the skin on (5g fibre).

A word of caution though, be sure to increase your fibre intake slowly, as adding it to your diet may actually worsen constipation and bloating if done too quickly.

Eat smaller portions, and spread your food intake over the day

Eating large volumes of food can cause the stomach to stretch, leading to a build-up of gases in the gut. The best way to counteract this is to reduce your portion size. Eat smaller meals and if you get hungry in between, supplement with plant-based snacks to boost the richness and diversity of your gut microbes. Here are a few to try:

1 medium pear and 20g pistachios

1 apple and 20g almonds

50g of berries and 2 tbsp Greek yoghurt

1 small banana and 20g peanuts

Some carrot sticks with 1 tbsp hummus

1 celery stick with 1 tbsp nut butter

Additionally, high salt and fat intake has been found to contribute to water retention in the gut and feelings of bloating, so it’s a good idea to limit these in the diet for maximum relief.

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Start the day the gut-friendly way The best way to start the day from a gut-health perspective, is with a probiotic hit in the form of fermented foods, such as kefir or live yoghurt. This gives your gut bacteria a boost from the get-go and will help ameliorate any existing issues. A quick and easy way to achieve this is with this morning smoothie.

Put five almonds in a blender and whizz to grind up. Add ½ tbsp chia seeds, 2 fresh figs (stalks removed and cut into quarters), 1 small banana (peeled and broken into pieces), 75g frozen, unsweetened cherries or other berries, 4 tbsp plain kefir, 100ml water and blend on high for 30 seconds until all is well combined. Pour into a tall glass and enjoy immediately.

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nayelichang · 1 year

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Bodywork: Looking to improve your diet in the new year? Here are some tips.

Every new year, one of my fiancee’s resolutions is to eat more broccoli. If I were to make some dietary resolutions for 2023, what would you recommend?

Dr. McEver Prescribes Well, Mary is off to a strong start with broccoli. It’s high in vitamin C and also a good source of fiber, which is great for digestive health. Plus, Oklahoma Medical Research Foundation scientist Dr. Scott Plafker has recently found that a chemical in broccoli and other cruciferous vegetables may help protect against vision loss as we age.

Trying to consume more fruits and vegetables is always smart. Research has consistently shown that plant-based eating plans like the Mediterranean diet reduce the risk of cardiovascular disease and overall mortality.

The Mediterranean diet isn’t really a traditional diet but, rather, a looser approach to eating based on the habits of Greeks, Cretans and southern Italians during the mid-20th century. Despite having limited access to health care at the time, residents of these areas showed low rates of chronic disease and higher-than-average life expectancy.

Many believed the inhabitants’ diets, which were quite similar across the region, played a major role. Subsequent research has consistently shown this to be true.

Specifically, studies have found a reduced risk of cardiovascular disease and overall mortality when people adhere to a primarily plant-based eating plan that includes daily intake of whole grains, olive oil, fruits, vegetables, beans and legumes like nuts. Other foods like animal proteins are limited to smaller quantities, with the main sources being fish and seafood.

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In the Mediterranean diet, individuals choose their portion sizes, and it emphasizes healthful fats like those found in olive oil, avocados, nuts and salmon.

Processed foods are notably absent. Research has repeatedly demonstrated that highly processed products — typically high in sugars and other simple carbohydrates and low in nutritional value — contribute to a raft of health problems.

For the new year, you might consider two tips courtesy of author Michael Pollan. First, stay away from the middle aisles of supermarkets (where products aren’t refrigerated). Second, “Eat real food. Not too much. Mostly plants.”

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nayelichang · 1 year

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What a month without alcohol really does to your body

Many years ago, I gave up drinking alcohol for a month, and was so impressed with myself, I felt I’d cracked the Da Vinci Code. Of course, once the arbitrary 30 days were up, I returned immediately to my normal drinking pattern of “most nights”. I didn’t think about it again until five years ago, when a combination of nagging headaches and peri-menopausal facial flushing drove me to give up.

I’ve barely had a drink since, so Dry January and Sober October have passed me by. The latter, however, which raises funds for Macmillan Cancer Support by asking people to quit booze in return for sponsorship, has just finished a bumper month as many, mindful of drinking too much during the long nights of lockdown, signed up.

Diageo, the spirits company, recently estimated that by the end of 2022, the UK alcohol industry will be worth £46.7 billion, with an estimated 29.2 million regular consumers, with over-30s in professional occupations drinking the most. In 2020, according to government figures, there were 8,974 UK deaths from alcohol-specific causes; an 18.6 per cent increase on 2019.

Countless studies have shown links between excessive drinking and cancers, heart failure and diabetes, among other chronic health issues.

No wonder, then, that so many of us are reconsidering our drinking habits. But does a month of sobriety really make any difference to overall health – or are habitual drinkers simply whitewashing the problem, without any discernible benefits?

A sober month may not just benefit physical health, says Dr Catherine Carney, of Delamere rehab clinic in Cheshire.

“Alcohol can also affect sleep quality, so you’ll have more energy,” Dr Carney says. “Regular and excessive alcohol consumption can also have a detrimental effect on mental wellbeing. While 56 per cent of the UK say they consume alcohol for relaxation, it’s only temporary relief, and may leave your mental wellbeing in a worse state overall.”

When it comes to physical health, “drinking large amounts of alcohol over a prolonged period of time can increase blood pressure to unhealthy levels”, says Dr Carney, “and result in more health complications down the line. When you give up alcohol, your blood pressure will reduce, which can help to prevent heart failure, strokes and heart attacks.”

She warns however, that “proving” you can quit for a few weeks doesn’t necessarily suggest a healthy relationship with alcohol. “It promotes this negative mindset that if someone can go without alcohol for the duration, it means that they don’t have a dangerous relationship, when in fact, they do have a substance issue,” she says. “Heavy drinkers could use this month of sobriety as an excuse to abuse alcohol for the remainder of the year.”

For some, though, a month off is the beginning of a full reset. Confidence coach Lucy Baker, 46, from Lincolnshire, gave up for a few weeks earlier this year, and has entirely reset her drinking habits as a result.

“I worked in advertising, and for 18 years, my social life was centred on alcohol – it was just the norm,” she says.

Half-hearted attempts to cut down were met by friends insisting, “go on, just have one…”

“I stopped when I got pregnant, but went back to drinking socially,” she says. Things changed on a holiday to Ibiza this year. “I met an old drinking friend, who told me he was now sober. It really resonated. When I came home I thought, ‘Why am I still drinking?’’’

Lucy decided to stop for a month. “I started to feel really good. I didn’t drink a lot at home, but I made a choice to stop when out, too. I went to a hen party and drank tonic, and to a couple of work things without glugging white wine. Not having to wonder if I’d have a hangover felt so good, it took me by surprise.”

Now, Lucy drinks very occasionally, and also has more energy. “I’m going to the gym more. I don’t miss it, especially hangovers. I absolutely support Sober October now – 10 years ago I’d have thought, ‘What are you doing that for?’”

GP Dr Ross Perry lists the benefits of a month off the booze. “After your last drink, the liver starts working overtime and the pancreas starts producing extra insulin,” he says. “It’s important to drink lots of water, as your body will be flushing out toxins via the liver and kidneys, so you’re going to the loo more.”

If you don’t feel better immediately, he adds, “it takes up to 72 hours before you mentally and physically feel ‘normal’.”

After two weeks, “you will likely see a drop in body weight, eye bags reduced and far less overall bloating around the stomach, as well as clearer skin”, he goes on. “After three weeks, blood pressure may reduce. A month in, skin and eyes will look brighter and clearer – liver fat reduces by up to 15 per cent, increasing its ability to flush out toxins.

Mild liver disease, such as fatty liver can be reversed completely [how long this takes will depend on the state the liver is in and how old the person is] over time, if a person stops drinking alcohol altogether, he concludes. “When there is no alcohol in your blood for several months, often, the liver cells can gradually repair and return to normal.”

Most of us feel we drink “moderately” but counsellor and author of Sober on a Drunk Planet, Sean Gay, found his drinking was out of control and stopped at 31.

“We are conditioned by society to believe that drinking and hangovers are ‘fun’,” he says. “But for a lot of people, the empty wallets, shaky mornings and anxiety are far from it.”

Sean believes “a lot of people have spent their entire adulthood using alcohol as an emotional aid – so just having a month off won’t suddenly undo all the physical, mental, emotional and financial issues caused when they may have been using alcohol since their teenage years”.

For him, as well as many others, “alcohol is a depressant, so it’s no wonder that hangovers and depression go hand in hand”, he adds. “Alcohol also releases cortisol, the stress hormone, into our systems. One big night out can leave cortisol in our bodies for a full seven days.”

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My own anxiety improved dramatically within a week of giving up alcohol. I can’t pretend I lost any weight (because I replaced the calories with snacks) – but I slept better almost immediately. Now, my moods are more stable, the headaches have gone, and my skin is no longer flushed.

“The main benefit of going sober for a month is breaking a habit,” says pharmacist Abbas Kanani, of Chemist Click. “It takes around 30 days to form a habit so not drinking for four or five weeks can help you stop.” But in the long term, he warns, it’s back to square one if you return to previous habits. “Thirty days without drinking is not long enough to reverse any long-term damage. If you go straight back to drinking, it will have been a waste of time.”

Most Sober October and Dry January participants might not quit permanently – but for anyone concerned about their health, finances or fluctuating moods, a month without booze is the perfect opportunity to take a step back, and reset their relationship with alcohol – perhaps for good.

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nayelichang · 1 year

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Why you shouldn't wrap your food in aluminium foil before cooking it

If you’re baking fish, roasting vegetables or preparing a piece of meat for dinner tonight, chances are that you’ll wrap your food in aluminium foil. What you may not realise is that some of the foil will leach into your meal – and this could be bad for your health.

Research that I conducted with a group of colleagues has explored the use of aluminium for cooking and preparing food. Aluminium doesn’t just appear in foil: it is the most popular cookware material used by people in developing countries. Pots and pans are lined with it and it is found in some kitchen utensils like large serving spoons. Copper used to fulfil this role, but over time it’s been replaced by aluminium because it is cheaper to mass produce and easier to clean.

But while cooking your food in aluminium pots or pans isn’t a bad thing, placing it in foil and putting it in the oven is problematic. This is especially true with acidic or spicy food that’s prepared at high temperatures.

Aluminium and health Human bodies can excrete small amounts of aluminium very efficiently. This means that minimal exposure to aluminium is not a problem: the World Health Organisation has established a safe daily intake of 40mg per kilogram of body weight per day. So for a person who weighs 60kg the allowable intake would be 2400 mg.

But most people are exposed to and ingest far more than this suggested safe daily intake. Aluminium is present in corn, yellow cheese, salt, herbs, spices and tea. It’s used in cooking utensils, as described above, as well as in pharmacological agents like antacids and antiperspirants. Aluminium sulfate, which is derived from aluminium, is used as a coagulant during the purification process of drinking water.

Scientists are exploring whether over-exposure to aluminium may be posing threats to human health. For instance, high concentrations of aluminium have been detected in the brain tissue of patients with Alzheimer’s disease. Scientists have examined the community of old people with Alzheimer’s and concluded that it is a modern disease that’s developed from altered living conditions associated with society’s industrialisation. These conditions may include high levels of aluminium in daily life.

Aluminium poses other health risks, too. Studies have suggested that high aluminium intake may be harmful to some patients with bone diseases or renal impairment. It also reduces the growth rate of human brain cells.

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Avoid foil when cooking Given all of these proven risks, it’s important to determine the aluminium concentration when cooking. Pots and other cookware tend to be oxidised, providing an inert layer that prevents the aluminium from leaching into food. The problem is that when you scrub your pots after cooking, that layer is worn away and the aluminium can seep into your food. This is easily avoided: when you get new aluminium pots, boil water in them several times until the base becomes matt. This creates a natural oxidation that prevents leaching. They may look nicer when they’re scrubbed and shiny, but a matt base is better for your food and your health.

But cooking your food in foil is a different story. Aluminium foil is disposable and you will not be able to create that inert layer prior to using it. My research found that the migration of aluminium into food during the cooking process of food wrapped in aluminium foil is above the permissible limit set by the World Health Organisation.

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Aluminium is significantly more likely to leach into food, and at higher levels, in acidic and liquid food solutions like lemon and tomato juice than in those containing alcohol or salt. Leaching levels climb even more when spice is added to food that’s cooked in aluminium foil. Anything acidic sparks a particularly aggressive process that dissolves layers of aluminium into food.

This research suggests that aluminium foil should not be used for cooking. Instead, we’d recommend using glassware or porcelain when preparing baked dishes. It’s safe to wrap cold food in foil, though not for long stretches of time because food has a shelf life and because aluminium in the foil will begin to leach into the food depending on ingredients like spices.

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