Nutrition Archive

For people with inflammatory bowel disease (IBD), knowing which foods to eat and which to avoid is important information. An international organization has developed guidelines for some kinds of food, with the aim of helping people with this condition reduce symptoms and inflammation.

Research we're watching

Sipping a cup of tea at least every other day or so may be good for your heart, according to a study published online January 9 by the European Journal of Preventive Cardiology.

The study included data from more than 100,000 Chinese adults who were part of a long-term health study. The participants provided health and behavioral information, including how much tea they drank. The follow-up lasted an average of seven years.

Here's what the numbers mean — and strategies to lower your cholesterol if it's too high.

For some women who've had normal cholesterol readings all their lives, that changes at menopause. "Going through menopause often results in lipid and cholesterol changes for the worse," says Dr. Samia Mora, an associate professor of medicine at Harvard Medical School and a specialist in cardiovascular medicine the Brigham and Women's Hospital. Drops in the female hormone, estrogen, are associated with a rise in total cholesterol levels due to higher amounts of low-density lipoprotein (LDL), the "bad" cholesterol, and another blood lipid (fat) known as triglyceride. Over time this can raise heart risks, which is a reason for concern, as cardiovascular disease is the No. 1 cause of death in postmenopausal women, says Dr. Mora.

"So, it's especially important to track the numbers in perimenopause and the early years after menopause, as LDL cholesterol and total cholesterol tend to increase," she says.

Ask the doctor

Q. You recommend eating fish twice a week. However, I've read that fish contain toxins and microplastics. Is it really safe to eat fish?

A. Most options in life contain both benefits and risks. Foods are no exception. Eating fish has potential benefits (largely from the omega-3 fats they contain) and risks (from the toxins). Do the benefits exceed the risks? That question has been addressed by research — much of it by colleagues here at Harvard. The answers are different for different people, and for different types of fish.

Research we're watching

People may let healthy eating and exercise habits slide after starting prescription heart medications, according to a study in the February 18 Journal of the American Heart Association.

The study involved more than 40,000 Finnish people whose average age was 52. From 2000 to 2013, researchers surveyed them at least twice every four years about their body mass index and their exercise, smoking, and drinking habits. They used pharmacy records to track if the participants began taking blood pressure drugs or statins.

This caregiver role has mental and physical health challenges.

You're not alone if you've suddenly found yourself raising your grandchildren. In the United States, three million older adults are primary caregivers to kids of all ages. Like any caregiver role, raising kids (especially young children) comes with many challenges, not the least of which is maintaining your health.

Physical challenges

The care of little kids — feeding, bathing, dressing, soothing, entertaining, lifting, carrying, and chasing after them — requires youthful energy and strength. As a grandparent you may be at a disadvantage, and not just because of age. "You may be slower from chronic conditions — like arthritis, heart problems, or diabetes — and from taking the medications needed to treat them," says Dr. Suzanne Salamon, associate chief of gerontology at Harvard-affiliated Beth Israel Deaconess Medical Center.

On call

Q. Can specific types of supplements help reduce my risk of developing prostate cancer?

A. Most studies of vitamin and mineral supplements have had disappointing results. In fact, some even appear to increase prostate cancer risk. Here's a rundown on where everything stands.

In the journals

Simply following a low-carb or low-fat diet is less important than including high-quality healthy foods within those diets — and the latter may help you live longer, says a recent study published online Jan. 21, 2020, by JAMA Internal Medicine. Researchers tracked deaths from all causes among 37,233 adults over a 15-year period. The study included data on the diets of people participating in the U.S. National Health and Nutrition Examination Survey. The diets were scored based on their specific types of fat, protein, and carbohydrates, which determined if people followed a primarily low-carb diet or low-fat diet and the quality of foods they ate.

The researchers found that there was no significant difference in death rates between the people in the low-fat or low-carb group whose diets emphasized high-quality foods (such as whole grains, non-starchy vegetables, whole fruits, and nuts). They also found risk of death to be the same for low-fat and low-carb eaters that included more unhealthy foods (such as red and processed meat, butter, refined grains, and added sugar). What did differ significantly was the higher likelihood of premature death in people with  low food quality scores whether their diet was low fat or low carb.

The practice, known as intermittent fasting, has shown numerous health benefits and is easy for most healthy individuals to adopt.

Contrary to longstanding advice (and what you may have heard from your mother), a growing body of evidence shows that skipping meals may actually be good for your health.

Intermittent fasting — the practice of going for set periods of time without eating — is increasingly gaining acceptance among experts.

Sunflower seeds, which are harvested from the centers of large, yellow-petaled flowers, have a long and interesting history. Native American Indians cultivated sunflowers some 8,000 years ago, using the seeds to make meal for bread.

Today, farmers grow two main types of sunflowers. Those with solid black hulls have extra-oily seeds, which are pressed into sunflower oil or used in bird feeders. Those with black-and-white-striped hulls are used in food. In the late 1960s, chewing a mouthful to extract the small seeds became popular among baseball players, allegedly as a substitute for chewing tobacco. In the 1970s, hulled sunflower seeds gained a following among vegetarians and natural-food enthusiasts.