Functional Nutritionist Andrea Nicholson addresses the conflicting information surrounding salt and its impact on our health. While the mainstream media and medicine often portray salt as dangerous, Nicholson delves into the research to provide a more nuanced perspective.
She explains that sodium is an essential element needed for various functions in the body, such as maintaining fluid balance, regulating blood pressure, and supporting muscle and nerve function. However, the majority of sodium in our diet comes from processed foods rather than adding salt to our home-cooked meals.
Nicholson highlights multiple studies that show no benefit to salt restriction in individuals with normal blood pressure. In fact, some research suggests that both excessively high and low salt intake may pose increased risks. However, for individuals with hypertension, the picture is a bit more complex and individualized. She emphasizes that managing overall diet and lifestyle, including strategies such as a low carbohydrate or ketogenic diet, can have a greater impact on heart disease and blood pressure than simply reducing sodium intake.
Overall, Nicholson suggests transitioning away from processed foods and incorporating whole vegetables and fruits into our diet. She also mentions the importance of considering our potassium intake as well, as a sodium to potassium ratio is a better predictor of heart disease and death. Ultimately, her message is not to be afraid of salt, but to approach it with a balanced and mindful approach.
In this blog post by Functional Nutritionist Andrea Nicholson, she addresses the conflicting information surrounding salt and its impact on our health. While the mainstream media and medicine often portray salt as dangerous, Nicholson delves into the research to provide a more nuanced perspective.
She explains that sodium is an essential element needed for various functions in the body, such as maintaining fluid balance, regulating blood pressure, and supporting muscle and nerve function. However, the majority of sodium in our diet comes from processed foods rather than adding salt to our home-cooked meals.
Nicholson highlights multiple studies that show no benefit to salt restriction in individuals with normal blood pressure. In fact, some research suggests that both excessively high and low salt intake may pose increased risks. However, for individuals with hypertension, the picture is a bit more complex and individualized. She emphasizes that managing overall diet and lifestyle, including strategies such as a low carbohydrate or ketogenic diet, can have a greater impact on heart disease and blood pressure than simply reducing sodium intake.
Overall, Nicholson suggests transitioning away from processed foods and incorporating whole vegetables and fruits into our diet. She also mentions the importance of considering our potassium intake as well, as a sodium to potassium ratio is a better predictor of heart disease and death. Ultimately, her message is not to be afraid of salt, but to approach it with a balanced and mindful approach.
Read more...Functional Nutritionist Andrea Nicholson reviews a recent study published in the American Journal of Clinical Nutrition, researchers compared the effects of a well-formulated ketogenic diet to a moderate carb Mediterranean Plus diet on individuals with prediabetes and type 2 diabetes. The diets included non-starchy vegetables, restricted added sugars, and limited refined grains. The main difference between the two diets was the inclusion of legumes, fruit, and whole grains in the Mediterranean Plus diet.
After 12 weeks, the study found that both diets led to improvements in A1c (a measure of blood sugar control) and fasting glucose levels. However, the group that started with the Mediterranean Plus diet and ended with the ketogenic diet saw the greatest improvements. LDL cholesterol increased during the ketogenic diet phase but returned to baseline levels by the end of the study. HDL cholesterol improved in both groups, with the most significant improvement during the ketogenic phase for the Mediterranean Plus group. Triglyceride levels improved in both groups, with the most significant improvement during the ketogenic phase.
Overall, the study suggests that both the ketogenic and Mediterranean Plus diets can be beneficial for individuals with metabolic diseases, emphasizing the importance of managing blood sugar and insulin. However, it is recommended to work with a healthcare professional, especially when taking medications for blood sugar or blood pressure, to ensure a safe and effective approach to dietary changes.
Read more...Functional Nutritionist Andrea Nicholson explains the importance of body composition and how it differs from BMI or total body weight. Body composition refers to the breakdown of fat, muscle, bone, and water in your body, rather than just focusing on weight. Many factors, such as muscle mass and fat distribution, impact your overall health and disease risk.
Contrary to popular belief, the number on the scale or BMI calculation alone does not accurately reflect your body composition. For example, two individuals with the same weight and BMI can have very different levels of muscle and fat. Visceral fat, which is fat surrounding the organs, can be especially harmful to your health, even if you fall within a "healthy" weight range.
To improve your body composition, Nicholson emphasizes the importance of proper nutrition, exercise, and stress management. Prioritizing protein intake, following a low carb diet, and including healthy fats in your meals can all contribute to a healthier body composition. Additionally, engaging in resistance training exercises can help build and maintain muscle mass while burning visceral fat.
Overall, understanding and improving your body composition can lead to better overall health, reduced disease risk, and improved quality of life as you age.
Read more...Functional Nutritionist Andrea Nicholson answers common questions about stress. She emphasizes the importance of testing cortisol levels before attempting to lower them, as depleted cortisol levels can mimic the symptoms of elevated cortisol. If cortisol is indeed high, identifying the times of day when levels are elevated is crucial in determining the appropriate remedies, which may include dietary changes, lifestyle modifications, supplements, or medications.
Nicholson also discusses the relationship between cortisol and weight and overall health. Chronically elevated cortisol can lead to weight gain due to increased blood sugar and insulin levels, which result in the body storing excess fuel as fat. Furthermore, cortisol imbalances can contribute to insulin resistance, affecting various disease processes.
The effect of caffeine on cortisol is another important topic addressed. Caffeine can interact with cortisol processing in the body, causing cortisol spikes and blood sugar imbalances. However, the interaction between caffeine and cortisol is personalized to each individual, and monitoring its effects on energy levels and blood sugar with a continuous glucose monitor can provide valuable insights.
These questions and answers provide a comprehensive understanding of cortisol and stress management, highlighting the need for personalized approaches and testing to determine the most effective strategies.
Read more...Functional Nutritionist Andrea Nicholson discusses our addiction to stress and the negative impact it has on our lives. Many of us have become accustomed to living in a constant state of stress, always feeling pressed for time and worrying about things that may never come to pass. Nicholson explains that stress has become like a drug for us, providing dopamine hits when we cross things off our to-do lists or achieve new goals. However, over time, these hits become less satisfying, and we need more and more stress to feel joyous and satisfied.
To break free from our addiction to stress, Nicholson recommends several steps. First, we need to recognize that we have a problem and acknowledge the unhealthy role stress plays in our lives. Second, we must learn to say "no" more often and prioritize our own well-being over constantly seeking to please others or prove how busy we are. Third, we need to find healthy coping mechanisms for stress, such as exercise, reading, or practicing mindfulness. Fourth, setting boundaries is crucial to prevent overwhelming ourselves with tasks that aren't necessary. Finally, practicing gratitude can help us appreciate what we have and find joy in the present moment.
By following these steps, we can work towards breaking our addiction to stress and living a healthier, more balanced life.
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