Nutrition

Doctors and health experts from Vail Health recently advocated for considering nutrition as one would a prescription medication, underscoring its vital role in preventing chronic diseases. During a panel held on April 3, experts shared insights into how a balanced diet can fend off conditions such as cardiovascular disease, hypertension, diabetes, and dementia.

Dr. Susie Vickerman, a family medicine physician at Colorado Mountain Medical, highlighted the often-overlooked preventive power of nutrition. “If society as a whole placed the importance on nutrition the same way they do on medication, we would have a whole lot less chronic disease,” she explained. The discussion emphasized nutrition not just as part of treatment, but as a preventative measure against disease development.

The recent focus on the Planetary Health Diet (PHD) could redefine dietary habits around the globe, promising not just longevity but also ecological well-being. Developed by the EAT-Lancet Commission, this diet highlights the need for a shift towards plant-based foods, simultaneously promoting human health and environmental sustainability. With its roots in the 2019 report “Food in the Anthropocene,” the PHD encourages a diet abundant in vegetables, fruits, nuts, whole grains, and plant proteins, while advising reduced consumption of meat and dairy. This development is especially pertinent for Thailand as it aligns with the nation’s increasing interest in sustainable and healthy living.

As health-conscious individuals, it’s not uncommon for those of us in Thailand to turn to dietary supplements as a means of enhancing our well-being. However, recent research highlights alarming findings from a study published in JAMA Network Open in 2024, pointing out that certain popular supplements might pose significant risks to our liver’s health. This is particularly crucial given that the liver is central to our body’s ability to detoxify and metabolize substances, and damage to it can result in severe health repercussions, including liver failure.

A growing concern for households in Thailand and worldwide is how long eggs remain safe after their expiration dates. With food waste rising and budgets tightening, understanding proper storage can help families use eggs more confidently. A recent analysis by a health-focused publication indicates that, when kept correctly, eggs may remain safe beyond labeled dates. Food safety professionals at a major egg industry group support this view, noting that careful storage can extend usability.

A new study highlights how everyday dietary choices affect cholesterol levels, with processed meats emerging as a key concern. Cholesterol is a vital substance in the body, supporting hormone production and cell function. Yet when low-density lipoprotein (LDL), the so-called “bad” cholesterol, builds up, it raises the risk of heart attack and stroke.

Experts say diet can influence cholesterol as much as medication. Senior researchers from a leading UK university emphasize that cutting back on processed meats can meaningfully lower LDL cholesterol. A registered dietitian notes that foods high in saturated fat—common in processed meats—tend to raise LDL levels. Even lean variants like turkey bacon or low-fat deli meats still carry saturated fat that can affect heart health.

A recent Washington Post column questions the belief that “natural” foods automatically mean better health. The discussion invites Thai and international readers to reassess food choices in light of science, culture, and everyday eating habits.

In Thailand, organic and naturally labeled products have surged in popularity. Bangkok and Chiang Mai farmers’ markets buzz with shoppers seeking what they perceive as healthier options. While a varied, unprocessed diet supports well-being, some so-called natural foods may still carry health risks. Natural sugars and fats, for example, can contribute to obesity and heart-related conditions that already affect Thai communities.

Calcium is the cornerstone of strong bones and overall vitality. It supports more than just a sturdy skeleton; it helps hair, nails, teeth, and skin stay healthy, and it plays key roles in muscle function, nerve signaling, and hormone release, according to nutrition experts. For many, calcium is essential for maintaining mobility and independence as age progresses.

Women face a heightened risk of bone loss with age, making calcium intake especially important for them. While calcium is vital for everyone, older women are more prone to bone-related issues and should prioritize calcium-rich foods as part of daily eating plans.

With bone health forming the bedrock of overall strength and vitality, the importance of calcium cannot be overstated. As the primary mineral constituent of bones, calcium does more than just fortify your skeletal structure. According to nutrition experts like Natalie Rizzo, it is essential for the health of your hair, nails, teeth, and skin. Additionally, calcium plays vital roles in muscle function, nerve transmission, and hormone secretion, says registered dietitian Frances Largeman-Roth.

The safety of consuming expired eggs has been a topic of interest for many households in Thailand and across the globe. As food waste becomes a critical concern and economic pressures tighten budgets, knowing how long eggs can actually last is vital. The recent study by EatingWell reveals that eggs, when stored correctly, remain consumable well beyond their expiration dates—a finding confirmed by food safety managers at the American Egg Board.

In recent developments, a valuable resource has come to light for those seeking to enhance muscle growth without relying solely on supplements. A recent article highlights the eight foods that naturally contain high levels of creatine, an organic compound instrumental in energy production and muscle health. This discovery may be particularly appealing to Thai athletes and fitness enthusiasts who are looking to augment their diets with nutrient-dense options.

The significance of creatine cannot be overstated as it is a cornerstone in the fitness community, known for its ability to boost muscle gains, enhance exercise performance, and facilitate recovery. While creatine is often consumed in supplement form, this article illustrates that it can also be sourced from everyday foods—especially certain types of seafood and meats—offering a tasty alternative that may benefit brain function, improve glucose control, and slow age-related muscle loss.

A new analysis highlights a link between low vitamin D levels and higher Alzheimer’s risk. The study draws on a 2023 meta-analysis and shows that individuals with vitamin D serum levels below 25 ng/mL have a markedly greater risk of developing Alzheimer’s than those with higher levels. The findings offer promising directions for prevention in Thailand, where dementia is an increasing public health concern amid aging populations.

Alzheimer’s disease remains the leading cause of dementia worldwide, accounting for a substantial share of cases. As populations age, identifying modifiable risk factors becomes even more critical. Vitamin D is gaining attention for brain health due to its receptors throughout the brain and its role in cognitive function. Ensuring adequate levels may support long-term brain health and could complement other preventive measures.

The long-standing notion that “natural” food equates to superior health benefits is under scrutiny, inviting Thai and international readers to reconsider their food choices. A recent column by Tamar Haspel in The Washington Post explores why humans, including Thais who value health and traditional diets, are naturally drawn to foods labeled as “natural,” even in the absence of scientific backing source.

This discussion is particularly significant as it aligns with growing trends in Thailand where organic and naturally labeled foods have become immensely popular. Farmers’ markets across Bangkok to Chiang Mai are bustling with consumers seeking the perceived benefits of natural products. While consuming a varied diet of unprocessed foods aligns with a healthy lifestyle, some so-called natural foods may still pose health risks. For instance, natural sugars and fats can contribute to obesity, heart disease, or hypertension, issues already prevalent in Thai society.

Almonds are gaining attention as a potent protein source, offering benefits for muscle growth and appetite control that go beyond popular eggs-as-protein norms. For Thai readers, this means a practical, accessible option to support fitness and health goals.

A 30-gram handful of almonds provides about 7 grams of protein, slightly more than a medium egg. Beyond protein, almonds deliver vitamin E, magnesium, fiber, and healthy fats. These nutrients support recovery after exercise and help sustain energy throughout the day. Researchers emphasize that their unique structure may influence how much energy the body absorbs, potentially contributing to a satisfying snack without excessive calories.

Recent research has revealed that almonds, a nut commonly enjoyed for its taste and health benefits, are emerging as a superior source of protein compared to eggs. Many fitness enthusiasts and those interested in weight management may find this discovery quite significant, as protein plays a pivotal role in muscle growth and satiety.

Historically, eggs have been a popular choice for protein intake, often immortalized in pop culture, like Sylvester Stallone’s famous raw egg consumption in Rocky. However, a 30-gram serving of almonds offers approximately 7 grams of protein, surpassing the 6 grams found in a medium-sized egg. Aside from protein, almonds provide essential nutrients such as vitamin E, magnesium, fiber, and healthy fats, making them a comprehensive dietary addition for those focused on enhancing physical performance and recovery post-exercise.

In a world increasingly obsessed with healthful eating, snacks often come under scrutiny. Recent insights from a gut-health expert reveal that our perceptions of what constitutes a “healthier” snack may not always align with nutritional reality. Dr. Megan Rossi, a renowned dietitian, highlights that baked potato chips, traditionally deemed the healthier option compared to regular potato chips, may not be as beneficial as previously thought.

While the allure of lower calories and reduced fat content makes baked chips an attractive choice for the health-conscious, Rossi explains that they may come up short in other nutritional aspects. Unlike regular chips made from whole potatoes, baked versions often use potato flakes—a form of ultra-processed potato that can strip away vital nutrients such as potassium and vitamin C.

A recent study has shed light on the potential of a common supplement in extending life expectancy. The research highlights the benefits of omega-3 fatty acids, a type of “healthy fat” commonly found in fish oil, suggesting it can help slow down biological aging and improve longevity. This discovery builds on the existing knowledge of omega-3 fatty acids’ positive effects on brain and heart health, now indicating a broader influence on overall aging.

A new wave of interest in the Mediterranean diet is sweeping across health-conscious circles, especially among those seeking to regulate their blood sugar levels effectively. This dietary approach, rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil, and moderate in fish and poultry, has been recommended by nutrition experts as a beneficial choice for managing blood sugar and improving overall health.

The significance of this dietary regimen lies not only in its potential to optimize blood sugar levels but also in its broader health implications. Recent studies have emphasized the Mediterranean diet’s role in reducing the risk of developing type 2 diabetes, thereby offering a preventive strategy for those at risk of metabolic conditions. A comprehensive study from Harvard (link) indicates that the Mediterranean diet’s beneficial effects on blood sugar levels may also contribute to improved cognitive function, underscoring the diet’s multifaceted advantages.

New research suggests that the types of fats we eat could influence how we age, not just how much we eat. The message is shifting from fat quantity to fat quality. Specific fatty acids may affect aging processes at the cellular level, offering potential benefits beyond heart and metabolic health. This evolving evidence is particularly relevant to Thai diets, which feature rich culinary traditions.

Essential fats are gaining attention for their possible anti-aging properties. While they are known for supporting cardiovascular health, scientists are now exploring how certain fats could modulate aging itself. This has important implications for populations like Thailand, where dietary patterns blend traditional foods with modern nutritional insights.

A recent surge in research suggests that certain essential fats might be pivotal in delaying biological aging, a topic garnering attention from both scientists and the general public. Reports indicate that the types of fats consumed, rather than merely the quantity, could influence how gracefully we age. While the discourse has predominantly focused on the impacts of saturated and unsaturated fats, emerging evidence points towards more nuanced roles played by specific fatty acids in modulating age-related processes.

A new study from the Lundquist Institute for Biomedical Innovation at Harbor-UCLA Medical Center and collaborating researchers challenges the long-held view that low-carb ketogenic diets automatically raise heart disease risk due to higher LDL cholesterol. The findings arrive at a moment when keto dieting is popular in Thailand for weight management and health improvement, and they may influence dietary guidance for millions of people.

The research followed 100 individuals on long-term ketogenic plans and found that higher LDL cholesterol—often labeled the “bad” cholesterol—did not reliably predict increased cardiovascular risk in this group. Some participants remained metabolically healthy despite elevated LDL levels, known as lean mass hyper-responders (LMHR). This prompts a re-examination of conventional cholesterol risk models.

A recent study from The Lundquist Institute for Biomedical Innovation at Harbor-UCLA Medical Center, along with various research collaborators, challenges the long-held belief linking high cholesterol from low-carb ketogenic diets to increased heart disease risk. This study, which will likely spark significant discussions among health professionals and the general public alike, could reshape dietary recommendations for millions of individuals globally, including Thailand, where ketogenic diets have gained popularity among people seeking weight loss and improved health outcomes.

A growing interest in the Mediterranean diet is gaining traction among health-conscious individuals who want to manage blood sugar more effectively. Rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil, with moderate portions of fish and poultry, this dietary pattern is endorsed by nutrition experts as a practical approach to blood sugar regulation and overall well-being.

The appeal of the Mediterranean diet goes beyond sugar control. Research indicates it may lower the risk of developing type 2 diabetes and support long-term metabolic health. In addition, data from studies conducted in leading institutions suggests potential benefits for cognitive function alongside metabolic improvements, highlighting the diet’s broad health impact.

A new study highlights the potential of a common supplement—omega-3 fatty acids—for extending life expectancy. Known as the “healthy fat” found in fish oil, omega-3s may slow aging at the cellular level and support overall longevity. This builds on established benefits for brain and heart health and suggests broader anti-aging advantages.

For Thailand’s aging population, this research adds an important perspective on how natural nutrition can support longer, healthier lives. Thai culture already emphasizes fresh ingredients and balanced meals, with traditional dishes relying on fish and herbs recognized for their health benefits. The findings resonate with local practices that pair nutrition with activity and sun exposure to support well-being.

A recent report highlights a growing health concern regarding supplements commonly perceived as safe due to their “natural” origin. Despite their purported health benefits, several supplements might pose serious health risks, especially to the liver, when consumed in slightly excessive amounts. This report underscores the importance of awareness and moderation for Thai consumers, many of whom turn to supplements as part of their health regimens.

The liver serves as the body’s detoxification hub, diligently processing everything consumed. However, this vital organ can become overwhelmed when certain supplements are taken in excess. Vitamin A, for example, though beneficial for vision, skin, and immune functionality, is fat-soluble, leading to accumulation in the body. Excessive Vitamin A intake can result in hypervitaminosis A, potentially causing liver damage, as well as other issues like headaches and nausea. For Thai readers, this is particularly pertinent given the popularity of multivitamins and skin health supplements which often contain Vitamin A. Careful label reading and dosage monitoring are advisable.