Nutrition in the News
Week 15: April 7-13
Spill the Tea (err.. or Coffee): Matcha vs Coffee
If you’re torn between your morning coffee and the trendy green matcha latte, here’s the scoop: both have caffeine, but they work differently. Coffee gives you a quick energy jolt that often ends in a crash (hello, afternoon slump!), while matcha offers a gentler, longer-lasting buzz thanks to an amino acid called L-theanine. This magic ingredient also keeps you calm and focused—no jitters! Plus, matcha is packed with antioxidants (way more than coffee), which can help with everything from reducing inflammation to supporting brain health. So, if you’re looking for a smoother ride with added health perks, matcha might just be your new best friend. But hey, coffee lovers, no judgment—sometimes you just need that bold kick!
Ginger may help with IBS Symptoms
If you’re dealing with the ups and downs of IBS (Irritable Bowel Syndrome), ginger might just be your new best friend! This humble spice is low in FODMAPs (those pesky carbs that can trigger tummy troubles) and is known for its soothing powers. It may help ease bloating, gas, stomach pain, and even nausea, thanks to its anti-inflammatory compounds like gingerol and shogaol. Ginger comes in many forms—fresh, powdered, or pre-minced—and can easily jazz up your meals or drinks. Whether you sip on ginger tea, toss it into stir-fries, or nibble on ginger chews after meals, it’s worth giving this flavourful root a try to see if it calms your gut. While there’s no magic dose for IBS relief, starting small and monitoring how your body reacts is key. Ginger might not solve all your IBS woes, but it’s a tasty step in the right direction!
How to age gracefully with diet
A new study from Harvard has revealed that what you eat in your 40s, 50s, and 60s can make a big difference in how healthy you are at age 70. Researchers followed over 100,000 Americans for up to three decades and found that sticking to one of eight healthy diets—rich in fruits, veggies, whole grains, nuts, legumes, and unsaturated fats—boosted the odds of aging gracefully without chronic illnesses like diabetes or heart disease. On the flip side, indulging in trans fats, sodium-packed foods, sugary drinks, and processed meats was linked to worse health outcomes. The takeaway? Swap the chips for some nuts and the soda for water—it’s never too late to start eating better and pave the way for a healthier future.
The effect of Vitamin D on Depression Symptoms
Feeling a little blue? Turns out, your sunshine vitamin might help! A recent study reviewed 18 trials and found that vitamin D supplements could lighten the mood for adults with depression—but only if their vitamin D levels were already decent to begin with (above 50 nmol/L). For folks with lower levels (ie. deficient), the supplements didn’t seem to do much. The takeaway? If you’re feeling down, it might be worth checking your vitamin D levels. And hey, even if it doesn’t cure the blues, at least you’ll have stronger bones as a bonus!
Resistance Training on Inflammatory Markers
Resistance training (aka pumping iron) isn’t just about building muscles—it might also help calm down chronic inflammation, which is linked to health issues like diabetes and heart disease. When you lift weights regularly, your muscles release special proteins called myokines that have anti-inflammatory superpowers. Plus, resistance training can reduce body fat and improve muscle mass, both of which help lower inflammation markers like C-reactive protein (CRP). While the effects on other markers like IL-6 and TNF-α are less consistent, sticking to a strength-training routine can still be a great way to keep inflammation in check and boost overall health. So grab those dumbbells—it’s not just for flexing but for fighting inflammation too!