Don’t Gorge Yourself: Yogurts, Lean Meat Tell Your Brain You are Full

by HealthNutrition

Don’t Gorge Yourself: Yogurts, Lean Meat Tell Your Brain You are Full

Claremont Colonic Center
High protein diets are not a new phenomenon. These regiments promote eating large amounts of high protein foods and smaller amounts of low carbohydrate foods. But few people understand why they felt more satisfied and were eating less. Now, researchers may have the key to understanding this eating phenomenon.
In an article in the journal Cell, investigators have revealed that receptors blocked by the consumption of high protein foods may send the brain feelings of satisfaction and reduce a person’s appetite. These chemicals are called mu-opioid receptors (MORs) and are similar to nerve receptors that bind morphine in the brain. The nerves the affected are found in the portal vein, which is the primary blood vessel that provides blood circulation to the gut and digestive system. When these nerve receptors are stimulated, appetite increases, driving the impulse to eat. However, when they are blocked, the impulse to eat is curbed and appetite reduces in intensity.

Peptides, which are the product of digested foods high in protein, are the active chemicals that trigger the MORs to be blocked. As a result, when you eat foods such as meat, fish and dairy, which are high in protein, you may feel satisfied more quickly than if you eat foods high in carbohydrates, such as bread and pasta.

Understanding the effects of consumption of specific foods can help you take control of your eating habits to make healthy lifestyle choices. For individuals who are interested in losing weight, eating a diet rich in lower fat, high protein foods may stimulate weight loss. Choose healthy foods such as skinless poultry, fish and protein rich cottage cheese and Greek yogurt for foods with the highest amount of protein but lower levels of fat. Maintaining a healthy weight through good food choices can help prevent diabetes, improve cardiovascular health and reduce the chances of developing illnesses such as colon cancer.


Contributor: The Alternative Daily

For Better or Worse, Young People are Turning to AI Chatbots for Emotional Support

by LifestyleNews and Information

For Better or Worse, Young People are Turning to AI Chatbots for Emotional Support

Claremont Colonic Center
When today’s teenagers and young adults are struggling emotionally, some are turning not only to friends, family members and therapists but also to artificial intelligence.
Nearly 1 in 5 adolescents and young adults have used AI chatbots for advice or help when they felt upset, nervous or anxious, according to a new study published June 1 in JAMA Pediatrics.

Researchers also found that many of these young people use chatbots repeatedly and consider the advice helpful, suggesting that AI is already becoming part of the mental health information ecosystem for millions of young people. Those insights are raising important questions about how these tools should be used and where their limitations lie.

To help us untangle these questions, I spoke with CNN wellness expert Dr. Leana Wen, an emergency physician and clinical associate professor at George Washington University. She previously served as Baltimore’s health commissioner and is the mother of two young children.

CNN: What did this new study discover about why so many young people are turning to AI chatbots for support?

Dr. Leana Wen: This study surveyed 1,009 adolescents and young adults ages 12 to 21 across the United States and weighted the findings to represent nearly 43 million young people nationwide. Researchers asked participants whether they had used AI chatbots for advice or help when feeling sad, angry, nervous or stressed.

The team found that 19% reported doing so, which translates to more than 8 million young people nationally. Among those participants who used chatbots for emotional support, many individuals reported doing so repeatedly, with more than 4 in 10 using chatbots at least monthly. Interestingly, young people who had recently discussed their mental health with a physician were more likely to report using AI chatbots, which suggests that these tools are often being employed alongside traditional sources of support.

As to why young people are turning to chatbots, I think the answer is self-evident. These tools are available at any hour of the day, they respond instantly, they do not appear judgmental and they can feel private. For a teenager who is embarrassed to discuss a problem with a parent, teacher or counselor, typing a question into a chatbot may feel easier than starting a conversation with another person.

CNN: The study found that most users considered the advice helpful. Does that mean these chatbots are helping?

Wen: Not necessarily. This is one of the most important distinctions in the study.

The researchers found that more than 91% of users viewed the advice as somewhat or very helpful. That tells us that young people generally liked the responses they received. It does not tell us whether the responses improved their mental health, reduced symptoms of depression or anxiety, or led to better long-term outcomes.

This is a key distinction because AI chatbots are often designed to be engaging and agreeable, even flattering and sycophantic. They can make users feel heard and validated, and to want to come back for more “conversation.” Those qualities may create a positive user experience, but they are not the same as evidence-based mental healthcare.

Consider how this finding applies to other aspects of healthcare. Patients want a warm and friendly interaction with their provider, but it really matters whether the advice is accurate and actually improves someone’s health outcomes. You wouldn’t go to just anyone for your medical care, and you shouldn’t just go to a general-purpose AI tool for your mental healthcare.

CNN: What are the biggest concerns about relying on AI chatbots for mental health advice?

Wen: The first concern is accuracy. These systems can hallucinate and provide incorrect information. They can misunderstand context and offer advice that sounds convincing but is wrong and even dangerous. They are not substitutes for clinical judgment and, importantly, cannot recognize when someone may need urgent intervention.

Second, chatbots may reinforce what users want to hear rather than what they need to hear. If a young person expresses a distorted belief, unhealthy coping strategy or potentially harmful idea, the chatbot may validate parts of that thinking rather than appropriately challenging it.

Third, some adolescents may delay seeking professional help because they feel that the chatbot is providing enough support. For mild stress or everyday frustrations, choosing that type of help may not matter. For serious depression, anxiety, self-harm or suicidal thoughts, a delay in treatment matters a lot. There have been numerous cases in which parents blamed AI bots for mental health harms and suicides in their children. Teens not obtaining appropriate and timely mental healthcare can have very real consequences.

CNN: The researchers found that most young people did not tell anyone they were using chatbots for this purpose. Why is that significant?

Wen: This was one of the findings that stood out most to me. Nearly two-thirds of users said they had not told anyone they were using chatbots for emotional support. Again, there are understandable reasons, such as privacy. The problem is that parents, clinicians and other trusted adults may have no idea how much AI is influencing how a young person thinks about emotional challenges. If an adolescent is receiving inaccurate information or becoming overly dependent on a chatbot, the adults in their life may never know.

That is why I think parents and healthcare professionals should begin asking about AI use in the same way they ask about social media use. It is becoming an increasingly important part of how young people gather information and seek support.

CNN: Are there situations where AI chatbots can play a positive role in emotional support or mental health?

Wen: Possibly, yes. For instance, AI chatbots may help some people practice difficult conversations, learn basic coping strategies or identify mental health resources. They may also lower barriers for people who are hesitant to seek support. For example, a teenager experiencing anxiety might use a chatbot to learn about relaxation techniques or to develop questions to ask a therapist.

Some AI tools are being built specifically to help patients who are already under the care of a mental health professional. If validated in the future, they may become better alternatives to the generic AI chatbots that we currently have. Again, though, the danger is when AI becomes a substitute for human relationships and professional care.

CNN: What can parents do to support their child’s emotional well-being when AI is becoming part of everyday life?

Wen: I recommend approaching AI much as many families have learned to approach social media. Understand what tools your child is using. Ask open-ended questions. Stay curious rather than judgmental.

Parents can help children understand that AI has strengths and limitations. They can query AI together and see how chatbots can provide helpful suggestions but also emphasize how important it is to verify the information provided and to question responses. That includes typing the same question in different chatbots. And they can certainly emphasize that AI is a tool, not a replacement for a therapist or trusted family member.

I also would encourage parents to model healthy help-seeking behavior. Children should know that asking for support is a sign of strength, not weakness. They should understand that emotional challenges are a normal part of life and that there are many trusted — human — sources of help available, including teachers, counselors, pediatricians, and, of course, parents and other caregivers.

CNN: What is your advice for adolescents and young adults who are struggling with stress, anxiety, sadness or other mental health concerns?

Wen: If you are struggling, please know that you do not have to handle it alone. Speak to your parents or other trusted adults. If symptoms are persistent, interfere with daily life or involve thoughts of self-harm, professional help is especially important. That means contacting your primary care physician or licensed mental health professional. If you don’t know where to turn, call 988, the free and confidential 24/7 hotline where you will be quickly connected to a mental health expert who can help.


Contributor: Katia Hetter – CNN Health

‘Fibermaxxing’ is having a moment (and for good reason)

by HealthLifestyleNutrition

'Fibermaxxing' is having a moment
(and for good reason)

Claremont Colonic Center
This is how much fiber you should eat per day
Move aside, protein.

Fiber is having its moment, and rightfully so. Fiber is a plant-based carbohydrate that the body does not break down into glucose. Translation? It helps keep us full for longer. It’s often found in foods like oats, beans, lentils, nuts, apples, seeds and other vegetables, and a key part of a healthy diet. Eating higher amounts of fiber has been associated with a lowered risk of cardiovascular disease and death, Type 2 diabetes and other conditions, research shows.

But most adults aren’t getting enough of it. The vast majority of people who eat Westernized diets fall short of their recommended daily fiber, says Ashley Koff, registered dietitian from West Linn, Oregon, at The Better Nutrition Program. She also shares that people eating enough fiber might not be getting the optimal benefits because they aren’t eating a diversity of types of fiber.

Here’s what to know if you want to jump on the “fibermaxxing” trend, or simply eat a balanced diet.

How many grams of fiber per day?

Mayo Clinic recommends 14 grams of fiber per 1,000 calories you eat, for everyone from toddlers through adults. “The general recommendation hovers around 25-30 grams per day for adults, with a gender nod to more for men,” Koff says. She also encourages people to note how much fiber they are getting with each “pit stop,” meaning meals and snacks.

“I recommend a goal of 7 grams per pit stop as a more effective tool for satiety, blood sugar,” she says. That’s also better for “overall gut health than trying to hit a big number at the start or end of the day.”

If you are noticing that you aren’t getting enough, Koff recommends taking it slow as you up your fiber intake.

The types of fiber to eat throughout the day

Koff says it should be called “fibers” not “fiber,” to help improve education that there are actually three types: insoluble, soluble and resistant starches.

“To get in a variety of fibers, I suggest the rainbow of fruits and vegetables, eating the skins and then choosing other fiber-rich foods like seeds, nuts, grains and legumes,” she says. “Yes, we can use a fiber supplement to help meet our pit stop goals but quality and type matter.”

Overall, prioritizing a diet of whole foods will help you get a variety of fibers.

How to start getting more fiber

You can work toward getting more fiber starting at your very next meal. “Pick the pit stop where you are lowest or low on (<7g) of fiber and identify a delicious option or a supplement to increase your fiber," Koff says. She recommends doing that for a week on most days and monitoring outcomes. "Do you notice better energy? If wearing a continuous glucose monitor, do you notice better blood sugar? Are your cravings better or do you feel full sooner? But also are you more constipated or bloated?" she says, which can be a side effect of fiber intake.

She shares some ideas to increase fiber intake:
  • Add one extra serving of non-starchy vegetables, such as vegetable toppings on pizza or turning your burger into a burger bowl.
  • Add a serving of berries or a kiwi to a meal or snack.
  • Add spinach in your morning eggs.
  • Swap hemp seeds for croutons on soup or salad.
  • Add 1 to 2 tablespoons of chia or ground flax seeds to your smoothie or yogurt bowl.


Koff encourages her clients, “better, not perfect – small, consistent changes make a big impact.”


Contributor: Alexandra Frost – USA Today

Mayo Clinic Q&A: What are prebiotics and probiotics?

by HealthNutrition

Mayo Clinic Q&A: What are Prebiotics and Probiotics?

DEAR MAYO CLINIC: I’m confused about prebiotics and probiotics. Could you help me understand what they are and how they could benefit my health?

ANSWER: You’re not alone in wondering about the health benefits of prebiotics and probiotics. Even the names can be confusing.
The human gastrointestinal tract houses roughly 100 trillion microorganisms (good bacteria). These microorganisms make up what’s called the gut microbiome.

Probiotics: Promoting digestion, benefiting health

Let’s start with probiotics. Probiotics are living organisms, also known as microbes. They’re primarily bacteria and yeast whose main role is to aid digestion and improve overall health. Probiotics help strengthen the gut barrier, aid in the absorption of nutrients, and replace less beneficial or harmful microbes.

Research shows that probiotics can treat and even prevent conditions such as gastrointestinal (GI) tract infections, irritable bowel syndrome (IBS), lactose intolerance, allergies, cystic fibrosis, urogenital infections, diarrhea, high cholesterol, eczema and certain cancers.

Probiotics also may support dental health by treating and preventing tooth decay, periodontal disease and bad breath.

In addition to aiding digestion, another essential role of probiotics is promoting a healthy immune system and preventing chronic diseases.

Some examples of probiotics include fermented foods, such as certain yogurts, many cheeses, pickled vegetables, apple cider vinegar, fermented teas and sauerkraut. Probiotic supplements also are available in pill or powder form.

Prebiotics: Feeding probiotics

Prebiotics are the food for probiotics. They help feed the probiotics through fermentation and metabolization, which are beneficial to the gut. These microorganisms contribute to a variety of processes, including cell energy, immune function, hormone regulation, anti-inflammatory responses and bowel management.

Research indicates that high prebiotic consumption may enhance our immune system, help regulate blood sugar levels, reduce the risk of colorectal cancer and increase calcium absorption. When good bacteria (probiotics) are fed an abundance of healthful food (prebiotics), our bodies will be healthier.

Prebiotics are found in foods that contain:
  • Dietary fibers, which the body doesn’t fully digest.
  • Resistant starches, which are a form of carbohydrate that isn’t digested in the small intestine. Instead, it ferments in the large intestine.
The most common prebiotics are inulin, oligosaccharides and pectin, which are found in fibrous foods. Foods containing prebiotics include most fruits and vegetables — especially green bananas, asparagus and onions — as well as garlic, nuts, seeds, oats, barley, potatoes, and legumes such as soybeans, dried beans, peas and lentils.

Adding probiotics and prebiotics to your diet

Food composition changes with cooking, so to get the most benefit from prebiotics and probiotics, it’s important to pay attention to cooking methods. For example, boiling potatoes is better than baking them. When potatoes are boiled and then chilled, they develop a white starchy film, which is the most beneficial part. Serving beans and legumes hot increases their starch content, which is good for your gut.

Eating most fruits and vegetables while they are fresh and raw will provide healthful prebiotics.

Researchers suggest gradually introducing these foods into your diet. Adding a lot of new foods containing prebiotics and probiotics may produce gas, cause bloating and lead to gut discomfort.


Contributor: Patty Miller – Mayo Clinic