DASH diet - Wikipedia. The DASH diet (Dietary approaches to stop hypertension) is a dietary pattern promoted by the U. S.- based National Heart, Lung, and Blood Institute (part of the National Institutes of Health (NIH), an agency of the United States Department of Health and Human Services) to prevent and control hypertension. The DASH diet is rich in fruits, vegetables, whole grains, and low- fat dairy foods; includes meat, fish, poultry, nuts, and beans; and is limited in sugar- sweetened foods and beverages, red meat, and added fats. New guidelines recommend that doctors use a less aggressive threshold for treating high blood pressure, or hypertension, in otherwise healthy adults aged 60 and above. Making changes to your diet is a proven way to help control high blood pressure. These changes can also help you lose weight and lower your chance of heart disease. In addition to its effect on blood pressure, it is designed to be a well- balanced approach to eating for the general public. DASH is recommended by the United States Department of Agriculture (USDA) as one of its ideal eating plans for all Americans. None of the plans were vegetarian, but the DASH plan incorporated more fruits and vegetables, low fat or nonfat dairy, beans, and nuts than the others studied. The DASH diet reduced systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in patients with high normal blood pressure (formerly called . Those with hypertension dropped by 1. Heart-healthy diet Description. An in-depth report on how to build the best diet for your heart's health. Alternative Names. Diet - heart health. Highlights. Use a natural cure for GERD as your acid reflux treatment. Find which foods that cause acid reflux and how to make a healthy GERD diet. Hg, respectively. These changes in blood pressure occurred with no changes in body weight. The DASH dietary pattern is adjusted based on daily caloric intake ranging from 1,6. Omni. Heart demonstrated that partial replacement of carbohydrate with either protein (about half from plant sources) or with unsaturated fat (mostly monounsaturated fat) can further reduce blood pressure, low- density lipoprotein cholesterol, and coronary heart disease risk. News & World Report's annual “Best Diets” rankings. The higher the BP, the greater is the chance of heart attack, heart failure, stroke, and kidney disease. For individuals 4. Hg in systolic BP (SBP) or 1. Hg in diastolic BP (DBP) doubles the risk of CVD across the entire BP range from 1. Hg.”. National Institutes of Health (NIH) to propose funding to further research the role of dietary patterns on blood pressure. In 1. 99. 2 the NHLBI worked with five of the most well- respected medical research centers in different cities across the U. S. The DASH study used a rigorous design called a randomized controlled trial (RCT), and it involved teams of physicians, nurses, nutritionists, statisticians, and research coordinators working in a cooperative venture in which participants were selected and studied in each of these five research facilities. The chosen facilities and locales for this multi- center study were: (1) Johns Hopkins University in Baltimore, Maryland, (2) Duke University Medical Center in Durham, North Carolina, (3) Kaiser Permanente Center for Health Research in Portland, Oregon, (4) Brigham and Women's Hospital in Boston, Massachusetts, and (5) Pennington Biomedical Research Center in Baton Rouge, Louisiana. The standardized multi- center protocol is an approach used in many large- scale multi- center studies funded by the NHLBI. A unique feature of the DASH diet was that the foods and menu were chosen based on conventionally consumed food items so it could be more easily adopted by the general public if results were positive. The nutritional conceptualization of the DASH meal plans was based in part on this research. The control diet was low in potassium, calcium, magnesium and fiber and featured a fat and protein profile so that the pattern was consistent with a “typical American diet at the time”. Magnesium and Potassium levels were close to the 7. U. S. The second experimental diet was high in fruits- and- vegetables and in low- fat dairy products, as well as lower in overall fat and saturated fat, with higher fiber and higher protein compared with the control diet—this diet has been called “the DASH Diet”. The combination or “DASH” diet was also high in whole grains, poultry, fish, and nuts while being lower in red meat content, sweets, and sugar- containing beverages. One of the unique features of the DASH study was that dietary patterns rather than single nutrients were being tested. The sample population consisted of healthy men and women with an average age of 4. Hg and diastolic blood pressures within 8. Hg. African- American and other minority groups were planned to comprise 6. In the screening phase, participants were screened for eligibility based on the combined results of blood pressure readings. Adopt a Healthy Diet. Eating a heart-healthy diet benefits both your body and your brain. In general, this is a diet that is lower in saturated fats.In the 3 week run- in phase, each subject was given the control diet for 3 weeks, had their blood pressure measurements taken on each of five separate days, gave one 2. At this point, subjects who were compliant with the feeding program during the screening phase were each randomly assigned to one of the three diets outlined above, to begin at the start of the 4th week. The intervention phase followed next; this was an 8- week period in which the subjects were provided the diet to which they had been randomly assigned. Blood pressures and urine samples were collected again during this time together with symptom & physical activity recall questionnaires. The first group of study subjects began the run- in phase of the trial in September 1. January 1. 99. 6. Participants were also given two packets of salt, each containing 2. Alcohol was limited to no more than two beverages per day, and caffeine intake was limited to no more than three caffeinated beverages. The minority portion of the study sample and the hypertensive portion both showed the largest reductions in blood pressure from the combination diet against the control diet. The hypertensive subjects experienced a drop of 1. Hg in their systolic and 5. Hg in their diastolic phases. The data indicated that reductions in blood pressure occurred within two weeks of subjects’ starting their designated diets. At the end of the intervention phase, 1. Apart from only one subject (on the control diet) who was suffering from cholecystitis, other gastrointestinal symptoms had a low rate of incidence. DASH- Sodium study. The DASH- Sodium trial was conducted from September 1. November 1. 99. 9. Like the previous study, it was based on a large sample (4. The DASH diet was the same as in the previous DASH study. After being assigned to one of these two diets, the participants were given diets that differed by 3 distinct levels of sodium content, corresponding to 3,0. The 3. 0- day intervention phase followed, in which subjects ate their assigned diets at each of the aforementioned sodium levels (high, intermediate and low) in random order, in a crossover design. The secondary outcome was diastolic blood pressure. The DASH- Sodium study found that reductions in sodium intake produced significantly lower systolic and diastolic blood pressures in both the control and DASH diets. Study results indicate that the quantity of dietary sodium in the control diet was twice as powerful in its effect on blood pressure as it was in the DASH diet. Importantly, the control diet sodium reductions from intermediate to low correlated with greater changes in systolic blood pressure than those same changes from high to intermediate (change equal to roughly 4. These results led researchers to postulate that the adoption of a national lower daily allowance for sodium than the currently held 2,4. Dietary Guidelines for Americans recommend eating a diet of 2. DASH- Sodium study. The DASH diet and the control diet at the lower salt levels were both successful in lowering blood pressure, but the largest reductions in blood pressure were obtained by eating a combination of these two (i. DASH diet). The effect of this combination at a sodium level of 1,5. Hg (systolic/diastolic). The hypertensive subjects experienced an average reduction of 1. Hg. Department of Agriculture and U. S. Department of Health and Human Services (2. Government Printing Office. Retrieved December 1. Department of Health and Human Services. Retrieved 2. 01. 1- 1. PMID 1. 62. 87. 95. Curr Atheroscler Rep. PMID 1. 70. 45. 07. Retrieved 2. 2 Oct 2. News Best Diet Rankings. News & World Report Wellness. News & World Report LP. Retrieved 1. 4 May 2. Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. Bethesda: U. S. Department of Health and Human Services. ISSN 0. 19. 4- 9. X. PMID 1. 46. 56. Retrieved 2. 01. 1- 1. Annals of Epidemiology. ISSN 1. 04. 7- 2. PMID 7. 79. 58. 29. The New England Journal of Medicine. Massachusetts Medical Society. ISSN 0. 02. 8- 4. PMID 9. 09. 96. 55. The DASH Diet for Hypertension. New York: Simon & Schuster. ISBN 9. 78- 0- 7. OCLC 4. 72. 43. 95. London: Elsevier. PMID 1. 24. 93. 25. Southern California Urology Institute. Retrieved 2. 1 April 2. Cleveland Clinic Journal of Medicine. Lyndhurst, Ohio: The Cleveland Clinic Foundation. ISSN 0. 89. 1- 1. PMID 1. 54. 78. 70. Retrieved 2. 01. 1- 1. National Heart, Lung, and Blood Institute. ISSN 1. 53. 8- 3. PMID 1. 62. 87. 95. M.; Miller, Edgar R.; Copeland, Trisha; Charleston, Jeanne; Harshfield, Benjamin J.; Laranjo, Nancy; Mc. Carron, Phyllis (2. ISSN 1. 53. 8- 3. PMC 4. 37. 03. 45 . PMID 2. 55. 14. 30. Further reading. The DASH Diet Solution and 6. Day Weight Loss and Fitness Journal. Los Angeles, California: Learning Visions. ISBN 9. 78- 1- 9. Liebman, Bonnie (October 1. Nowlan, Sandra (2. Delicious DASH Flavours: The proven, drug- free, doctor- recommended approach to reducing high blood pressure. Halifax N. S.: Formac. ISBN 9. 78- 0- 8. OCLC 1. 85. 02. 26. Sacks, Frank M; Svetkey, Laura; Vollmer, William; Appel, Lawrence; Bray, George; Harsha, David; Obarzanek, Eva; Conlin, Paul; et al. New England Journal of Medicine. Massachusetts Medical Society sunshinehs. ISSN 0. 02. 8- 4. PMID 1. 11. 36. 95. Underbakke, Gail. VIDEO - Which Diet Works: A Nutritional Review. University of Wisconsin School of Medicine and Public Health. Women's Heart Foundation. Healthy Acid Reflux Treatment: Diet as Natural Cure for GERDFinding an or a natural cure for GERD is actually quite simple, and you don’t automatically have to go the medical route with acid reflux medication if you are looking for acid reflux relieves. There are natural cures for acid reflux, a diet for acid reflux, herbal acid reflux remedies, an acid reflux pillow, and even home remedies for acid reflux. The GERD diet is actually one of the best GERD treatment options, especially if you are cutting out all the acid reflux food to avoid. Medication, even surgery, may be necessary, especially you have severe GERD symptoms but many people feel more comfortable without medication in their bodies and if possible, a natural cure for GERD and a natural acid reflux treatment is good a good place to start. I mean, if you can go the natural route, why not try! Acid Reflux Food to Avoid in Your Acid Reflux Treatment. One of the best ways to cure your acid reflux naturally is to avoid all the foods that cause acid reflux. There are many different foods that may be responsible for your acid reflux, as they cause your stomach to produce more acid to digest it. The list of acid reflex food to avoid that you will find below will help you to know which foods should be cut out of your diet in order to deal with your acid reflux naturally: Fatty Meat – The majority of the fatty meat that you can find in the supermarket is going to be on the list of acid reflux food to avoid. Want to prevent acid reflux? Replace any fatty meats with proteins that are low in fat. Fruits and Vegetables – That’s right, there are fruits and vegetables that can be bad for you, but only when you have acid reflux. The reason that these foods are so bad for you is that they also cause your stomach to produce acid, and they themselves contain acids that add to your gastric acids in your stomach. These include all citrus fruits and juices, cranberry juice, tomatoes, French fried potatoes, potato salad, and raw onions. Fats and Sweets – As mentioned above, fats are hard for the stomach to digest, therefore more acid has to be produced to handle the fat consumption. Sweets are also very hard on your stomach, and you would do well to avoid pretty much all kinds of sweets and fats. While dairy contains lots of important nutrients, the fat is not very important. Grains – Refined grains are very hard on your stomach, and they are known to contribute to acid reflux. Yes, I know this list of food contains most of your favorite things, but the good news is that by doing so you can prevent your GERD from worsening. Natural Cures for Acid Reflux: Healthy Acid Reflux Treatment. Some of the best natural cures for acid reflux involve simple things like eating raw foods, while other cures are more complex. Here are a few natural cures to help you get rid of your acid reflux without needing medication. Eat Raw Foods. Raw foods contain a special enzyme that your body needs to handle the digestion and distribution of food, but these enzymes are destroyed the minute the temperature of your food passes 1. Fahrenheit. If you want to engage in a more effective acid reflux treatment, try and get more raw foods (not the ones on the list above) in order to increase the enzymes in your body. Get More Vitamin DVitamin D is an essential vitamin for many functions in your body, and it helps to create special peptides in your stomach that will help to cure infections in your body (such as in the esophagus). You can get lots of Vitamin D from the sun (be wary of radiation), but you can also find lots of great foods and supplements that are rich in the essential vitamin. Exercise More. That’s right: exercise is the key to pretty much everything and it may make quite a difference if you include it in your acid reflux treatment. If you want to boost your body’s natural defenses against acid reflux and GERD, get out of your house and do at least 3. It will help you to lose weight, improve your circulation, boost your body’s digestive system, regulate your metabolism, and fight off your acid reflux. Acid Reflux Treatment: Herbal Acid Reflux Remedies. There are some pretty awesome herbal acid reflux remedies that you may want to consider if your stomach acid is acting up. However, each GERD condition is different and what may work for some, may not work for others. In other words, when it comes to food a bit of trial and error is probably unavoidable: Apple Cider Vinegar – Apple cider vinegar contains pectin, which is one of the best fat burning substances. However, the vinegar will also help to calm your poor roiling stomach, and will help to prevent the very acute pain that is caused by acid reflux. It is a fast- acting remedy that can reduce and prevent the pain. Baking Soda – So many people have heard of the many benefits of sodium bicarbonate, and one of the benefits of this amazing substance is helping to treat acid reflux and heart burn. It is actually one of the ingredients in antacids, and it can help to prevent stomach pains just by adding a spoonful of it to a glass of water and chugging it down before the fizz stops. Fennel Seeds – Fennel seeds are excellent for helping to deal with GERD and acid reflux, as it helps to cut back on the acid in your stomach. As long as you aren’t pregnant, it is an excellent remedy to consider. Peppermint – Did you know that peppermint can help to settle your stomach and calm the acid that is churning inside your digestive system? This is why many doctors recommend a peppermint after eating, but you should know that it may cause an increase in acid production before it helps your stomach to settle down. German Chamomile – This is a tasty herb that has been given for centuries as a treatment to help settle sleepless children down, but it can also help to calm your poor digestive system down and reduce the swelling of your digestive tract. Meadowsweet – Meadowsweet, when prepared in the form of a tea, can provide relief from the pain of heartburn. It is an herb that can soothe and cool your poor stomach and esophagus, and will help to cut back on the production of acid while reducing swelling. These are a few simple natural herbal remedies that may work for your natural acid reflux treatment, and they are worth considering if you are feeling the pain that accompanies GERD and acid reflux. They may not have a long term effect, but they can certainly help to cut back on the pain you feel. The Diet for Acid Reflux Treatment: Good GERD Foods. Your diet for acid reflux is one of the most important things that you can do to prevent acid reflux from getting out of control or being too painful. Remember that it is the food you eat that is causing the production of acid in your stomach, and thus it is your responsibility to put the right foods in your mouth. You already know what foods you need to cut out of your diet, but here are some foods that you should add to your diet for acid reflux: Fiber – That’s right, fiber is one of the most important things to add to your acid reflux treatement. Make sure that you get fiber from fruits, vegetables, and whole grains that won’t irritate your heartburn or acid reflux, and try to avoid the food items that contain lots of starch and sugar. Protein – Did you know that foods that are rich in protein will help to strengthen the muscles of your stomach and esophagus to prevent the acid from coming back up? Pineapple – While pineapple should be considered one of the most acidic fruits on the planet, it is actually very good for your acid reflux. Papaya – This tropical fruit is highly recommended by doctors, as it contains papain. It can help to reduce your acid reflux, improve your digestion, and bring peace to your stomach. These are just a few of the most important foods, but you would do well to go further and improve your diet significantly. Read the list of foods to avoid for acid reflux (see above), and cut out all those foods immediately in order to improve your digestion. Diet for Acid Reflux Treatment: Good Eating Habits. Another thing to keep in mind is that you need to change the way you eat. If you eat large meals, you are filling your stomach and thus placing pressure on your lower esophageal sphincter. Stop eating such large portions, but eat fewer meals throughout the day. Large meals also stay in your stomach longer, thus increasing the amount of acid in your stomach. If you eat too close to your bed time, you will find that acid reflux will set in during the night. It is best to eat no less than 4 hours before you lay down for sleep, as that will ensure that your food is well digested. When eating out, make sure to avoid all the foods that are high in fat. You are probably going to have to eat out occasionally, so find a restaurant with foods that are healthy, natural, and low in fat in order to give you stomach a break. Home Remedies for Acid Reflux Treatment. There are some pretty awesome home remedies for acid reflex treatment, and these remedies will be great to try if you are feeling the pain from acid reflux, GERD, or heart burn: Aloe Vera – Aloe Vera is known for its calming and soothing effect, and it will help to soothe the pain in your esophagus and stomach. Papaya – As mentioned above, papaya can be effective in reducing the pain from acid reflux, but you may not have fresh papaya fruit if you don’t live in the tropics. Gum – Chewing gum will actually help to reduce the pain of acid reflux, as the increased saliva production caused by your chewing will help to soothe your poor esophagus, cause the acid to be neutralized, and send the acid back down into your stomach thanks to the fact that you are constantly swallowing. Acid Reflux Medication. Here are some of the medications you may want to consider if acid reflux is a serious problem: Antacids – Antacids are the short term solution to acid reflux, as they help to send the acid on down into your intestines. The effects last for an hour or so before the acid starts building up.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
July 2017
Categories |