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A high fiber diet may provide a number of health benefits, including improving cholesterol levels and promoting a healthy gut. Eating more fiber may also help you maintain a healthy weight by keeping you full and reducing the chance of overeating. However, many people experience an increase in gas and bloating when consuming a high fiber diet. A new study has found that a high fiber diet may be less likely to cause bloating if it is carbohydrate-rich instead of protein-rich.

Participants in the study included 164 people with an average age of 53. All had prehyperytension or hypertension at the beginning of the study and were not taking antihypertensive medication. They underwent 3 dietary interventions for 6 weeks. Each intervention was separated by a 2-week washout period. The 3 dietary interventions were different versions of the DASH diet:

1. A carbohydrate-rich diet that provided 58% of calories as carbohydrate, 15% as protein, and 27% as fat;
2. A protein-rich diet with 10% of calories from carbohydrate replaced by protein (48% carbohydrate, 25% protein, and 27% fat);
3. An unsaturated fat diet with 10% of calories from carbohydrate replaced by unsaturated fat (48% carbohydrate, 15% protein, and 37% fat).

The participants filled out a symptom checklist that asked questions about feeling bloated at the beginning of each dietary intervention and during the last week of each intervention.  

Bloating symptoms were reported by 24% of participants at the end of the carbohydrate-rich diet, bt 33% at the end of the protein-rich diet, and by 30% at the end of the unsaturated fat-rich diet. The protein-rich and unsaturated fat-rich diets significantly increased the risk of bloating, while the carbohydrate-rich diet did not. The highest increase in bloating was seen when protein was substituted for carbohydrates.

The study was conducted by researchers from the Johns Hopkins Bloomberg School of Public Health. It was published in the January 2020 edition of the journal Clinical and Translational Gastroenterology.

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Eggshell membrane is primarily composed of fibrous proteins such as collagen type I. Eggshell membranes also contain glycosaminoglycans, such as dermatan sulfate, chondroitin sulfate, and hyaluron, as well as sulfated glycoproteins including hexosamines, such as glucosamine. A recent study suggests that supplementation with hydrolyzed eggshell membrane may help enhance the health of hair and facial skin appearance.

Participants included 88 adults between the ages of 35 and 65. Half of them took 450 mg of hydrolyzed eggshell membrane and the other half took a placebo daily for 12 weeks. Hair density and growth were measured at baseline, weeks 4, 8, and 12 using the TrichoScan HD. Skin quality was measured using the Canfield Visia-CR and the FACE-Q at baseline, weeks 4, 8, and 12. 

Participants in the eggshell membrane group saw significant improvements in hair thickness and density at week 4, and continued to show further improvements through week 12. They also saw significant increases in hair growth and decreases in hair breakage, compared to the placebo group.

The eggshell group participants also saw improvements in the depth of wrinkles, crow’s feet, and skin tone evenness compared to the placebo group. 

The study was conducted by researchers from Nova Southeastern University and Central Michigan University. It was published online ahead of print on January 6, 2020 in the Journal of Cosmetic Dermatology.

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Capsinoids are compunds found in chili peppers that have almost no pungency. They also have anti-inflammation properties. According to a new study, capsinoid supplementation may help increase physical activity and reduce body fat mass in people with sedentary lifestyles.

Sixty-nine people with an average age of 74 participated in the study. Half of them consumed 9mg of capsinoids from non-pungent chili peppers and the other half took a placebo daily for 12 weeks. Physical activity levels were measured using a waist-mounted activity meter. Body composition, fatness, and sensitivy to cold were assessed three times during the study. 

No significant changes in light physical activity levels were seen in the capinsoid group as a whole. However, participants with a sedentary lifestyle who took the capsinoid supplement saw an increase in light physical activity from 84.5 minutes daily at baseline to 99.2 minutes daily at the end of the study. The capinsinoid group also saw significant decreases in waist circumference, visceral fat, and body fat percentage. 

Participants in the capsinoid group who were 80 years or older reported a significant reduction in sensitivity to cold and feeling chills.

The study was conducted by researchers from Kyoto University. It was published on January 14, 2020 in the journal Nutrients.

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Quercetin is a flavonol that is found in grapes, berries, apples, citrus fruits, onions, broccoli, red wine, and black tea. Quercetin has antioxidant and anti-inflammatory properties. According to a recent study, supplementation with quercetin may help support healthy blood pressure levels.

For their study, researchers from Southern Medical University in China reviewed 17 clinical trials that included 886 participants. The trials looked at the effect of quercetin supplementation on plasma lipid profiles, blood pressure, and glucose levels.

The researchers found that quercetin supplementation reduced systolic blood pressure by an average of 3.09 mmHg and reduced diastolic blood pressure by an average of 2.86 mmHg. No effects were seen on plasma lipid profiles or glucose levels. However, in trials where participants consumed quercetin for 8 weeks or more, significant reductions were seen in LDL cholesterol and triglyceride levels.

The study was published online ahead of print on January 6, 2020 in the journal Nutritional Reviews.

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Whether or not incorporating eggs into your diet is healthy or harmful for the heart has been a source of debate for a number of years. Some purport that eggs are healthy due to their high protein, vitamin, and mineral content, while others claim that the fat and cholesterol found in eggs may be harmful. Now a new study suggests that moderate consumption of eggs does not increase the risk of cardiovascular events.

For their study, the researchers examined data on egg consumption on 146,011 individuals from 21 countries who participated in the Prospective Urban Rural Epidemiology study. Egg consumption was recorded using food frequency questionnaires. All cardiovascular disease events and mortality were recorded.

The researchers found that consuming 7 eggs or more per week was not associated with a higher risk of cardiovascular disease events compared to consuming less than 1 egg per week. There was also no association found between egg consumption and blood cholesterol levels.

The study was conducted by researchers from the Population Health Research Institute of McMaster University and Hamilton Health Sciences. It was published on January 21, 2020 in the American Journal of Clinical Nutrition.

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Chlamydomonas reinhardtii is a type of green algae that is found all over the world in soil, fresh water, and oceans. According to a new study, Chlamydomonas reinhardtii may help improve irritable bowel symptoms including diarrhea, gas, and bloating. 

Fifty-one adults who were experiencing varying degrees of gastrointestinal symptoms participated in the study. They were broken into 4 groups:

1. Low-frequency symptoms who consumed 1 gram of Chlamydomonas reinhardtii
2. daily;
3. Low-frequency symptoms who consumed 3 grams of Chlamydomonas reinhardtii daily;
4. High-frequency symptoms who consumed 1 gram of Chlamydomonas reinhardti idaily;
5. High-frequency symptoms who consumed 3 grams of Chlamydomonas reinhardtii daily.

The participants completed questionnaires throughout the month to report on their gastrointestinal health. They also provided three stool samples – one before beginning algae consumption, another one week after beginning consumption, and the third after 4 weeks of consumption.

Prior to consuming the algae, low-frequency symptom participants reported experiencing bowel discomfort, bloating, gas, or diarrhea rarely. After consuming the algae that changed to almost never. Prior to algae consumption, high-frequency symptom participants reported experiencing bowel discomfort, bloating, gas or diarrhea often or sometimes. The majority reported feeling symptoms rarely after algae consumption. Frequency of bowel movements increased in both groups.

No adverse effect on the microbial composition of the participants was found.

The study was conducted by researchers from the University of California, San Diego. It was published online ahead of print on December 19, 2019 in the Journal of Functional Foods.

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Branched-chain amino acids (BCAAs) are a group of three essential amino acids – leucine, isoleucine and valine – which are not produced by the body and must be obtained from food. Food sources of BCAAs include beef, chicken, fish, eggs, chickpeas, brown rice, and almonds. A recent study has found that supplementation with BCAAs may help improve rating of perceived exertion and performance during exercise.

Thirty-two healthy adults with an average age of 22 participated in the study. None of them exercised on a regular basis prior to the study. They underwent two cycling sessions using a cycling ergometer test. The tests were separated by a 9-week high intensity interval training program. Participants consumed the BCAA supplement or a placebo two hours before the tests and before each training session. Blood draws were taken at arrival, right before the test, upon completion of the test, 4 hours after the test, and 24 hours after the test. Performance indexes including maximal oxygen consumption and rating of perceived exertion were assessed.

The researchers found that BCAA supplementation reduced rating of perceived exertion on the first day by 9% during the recovery phase compared to the placebo. After 9 weeks, reported perceived exertion was reduced by 13% during the test and 21% during the recovery phase in the BCAA group compared to placebo. The BCAA group also saw improvements in time to exhaustion and the amount of strain placed on the body.

The study was conducted by researchers from the University of Urbino Carlo Bo. It was published online ahead of print on January 20, 2020 in the Journal of the International Society of Sports Nutrition.

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Abdominal obesity is the presence of excess fat in the abdominal area and is often referred to as belly fat. Previous research has found that abdominal obesity may increase the risk of type 2 diabetes, cardiovascular disease, and sleep apnea. Now a new study suggests that abdominal obesity may increase the risk of a second heart attack in people who have already had a heart attack.

Participants in the study included 22,882 adults who had had a heart attack. They were followed for an average of 3.8 years after their first heart attack and recurrent heart attacks were recorded. 78% of the male participants and 90% of the female participants had abdominal obesity. Abdominal obesity was defined as having a waist circumference of 37 inches or more for men and 31 inches or more for women.

Participants with the most belly fat were found to be at a significantly higher risk of another heart attack compared to those with the least belly fat. The risk was found to be higher in men than women. The increased risk associated with belly fat was found to be independent of other factors such as smoking, diabetes, body mass index, and prevention treatments.

The study was conducted by researchers from the Karolinska Institute. It was published online ahead of print on January 20, 2020 in the European Journal of Preventative Cardiology.

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Hypertension is defined as blood pressure that is above 130/80, and it is considered severe when it is above 180/120. According to a new study, hypertension in young adulthood may increase the risk of cardiovascular disease events by up to 15%.

For their study, researchers from Duke University used data from 3,394 people who participated in the Coronary Artery Risk Development in Young Adults Study. Participants had an average age of 25 at the beginning of the study. Systolic blood pressure was measured at baseline and at years 2, 5, 7, and 10. Participants were followed for an average of 20 years and cardiovascular disease events and all-cause mortality were reported at the end of the study.

Every 3.6 mm increase in systolic blood pressure during young adulthood was found to be associated with a 15% increased risk of a cardiovascular disease event later in life. These findings held regardless of averaged blood pressure levels during young adulthood and any single systolic blood pressure measurement during middle age.

The study was published online ahead of print on January 22, 2020 in the journal JAMA Cardiology.

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Exposure to air pollution can have short-term effects, including headaches, dizziness, nausea, and long-term effects such as increased risk of heart disease, respiratory diseases, and damage to nerves. A new study suggests that living in close proximity to a major road and and the resultant exposure to air pollution may increase the risk of cognitive impairment. 

For their study, the researchers used data from 678,00 adults between the ages of 45 and 84 who live in a major metropolitan area. They built a model to evaluate associations between proximity to major roads, exposure to air pollution and noise, and incidences of non-Alzheimer’s dementia, Parkinson’s disease, Alzheimer’s, and multiple sclerosis.

Living less than 165 feet from a major road or 500 feet from a major highway was found to be associated with a higher risk of developing non-Alzheimer’s dementia, Parkinson’s disease, Alzheimer’s, and multiple sclerosis. Air pollution was associated with a higher risk of developing non-Alzheimer’s dementia and Parkinson’s disease. No association was found for exposure to noise.

The researchers also found that living in close proximity to green spaces offered some protective effects. 

The study was conducted by researchers from the University of British Columbia. It was published online ahead of print on January 21, 2020 in the journalEnvironmental Health.