All About Organic Food and What’s the Big Deal?!

Demand for organic produce has jumped substantially in the past few decades. Increasingly, more supermarkets dedicate a section to solely organic produce and business at farmer’s markets, where local and fresh produce flourish, is blooming. Sales data quantify the popular demand of such produce – in fact, “organic sales increased from $3.6 billion in 1997 to over $39 billion in 2014” (1), and a 2015 publication states that “51% of families are buying more organic products than a year ago” (2). This “organic movement” has gained momentum on an international scale as well. As a whole, the U.S. exported more than $550 million worth of organic products in 2014 and imported over $1.2 billion (3).

What fueled this “organic movement”?  

The move to organic produce by consumers has partly been fueled by beliefs that organic produce may be better for health than conventional produce, concerns over health hazards potentially associated with pesticide usage, or that organic farming methods have a lesser environmental impact.

Agricultural pesticide usage and public perception

Before the 1920s, farming methods were largely pesticide-free (5). It was not until WWII that scientists discovered “chemicals designed as nerve gas…were also capable of killing insects” (5) and chemical pesticide usage in farming methods were not used until after WWII (4), when synthetic pesticides like DDT were made available to the public. Touted as a “fix all”, agricultural workers were ecstatic about its success in improving crop yields, reduction of pests, and its inexpensive price.

Not much about the adverse effects were known at the time, but the dangers of some chemicals, notably the pesticide DDT, were later espoused by conservationist Rachel Carson in her book called “Silent Spring” in 1962. Carson had been researching the effects of pesticide exposure on “non-target creatures (organisms other than those that the pesticide is intended to kill)” in areas where the pesticide had been applied (4). Her publication included sound evidence of the death of animals in those regions and the persistence of the chemicals in the environment, which would continue to harm wildlife over time. She also noted that these chemicals could accumulate and reside in the tissue of the exposed being, including humans, and contribute to cancer or genetic damage in certain cases (6). Carson’s book was monumental in its broadening of public knowledge and shaping of perception towards pesticide usage and the potential damage it carries.

Within the following decades, “the growing consumer interest in health and nutrition, the growth of the green movement, the focus on conservation and environmental issues stimulated the development of the organic market and encouraged farmers to adopt organic methods” (5).

However, concern from organic producers and others also grew regarding the hazy conditions surrounding the term “organic”. This spurred the passage of the Organic Foods Production Act (OFPA) of 1990, which allowed the Agricultural Marketing Service under the U.S. Department of Agriculture to create national standards for foods certified as “organic”. It also created a National Organic Standards Board (NOSB) and a regulatory agency called the National Organic Program (NOP), which oversees the production and handling of organic items.

Health benefits of organic produce

There has been much debate over whether organic foods or conventional foods are “better” for overall health. And despite the research that has been undertaken, the evidence is not yet conclusive. Although more research needs to be conducted, the current literature contains findings similar to these following quotes: an article from Science Direct states that “in public health terms, there is insufficient evidence to recommend organic over conventional vegetables” (7) and another study states that the “results at present do not make it possible to formulate a general conclusion on a higher health-promoting value of organic vegetables in comparison to those grown by conventional farming methods” (6).

So why the craze for organic?

Although the evidence regarding overall health is not yet conclusive, organically grown produce does still have certain favorable benefits over its conventionally grown counterpart.

  1. More of certain vitamins and minerals may be present in organic products.

A study found that, from analyzing 33 studies of the micro-nutrient content of organically versus conventionally grown plant foods, “the absolute levels of micro-nutrients were higher in organic foods more often than in conventional foods (462 vs 364 comparisons, P = 0.002), and the total micro-nutrient content, expressed as a percent difference, was higher in organic (+ 5.7%, P < 0.001) as compared to conventionally grown produce” (8).

Other studies simply find that micro-nutrient levels can vary. One found that “potatoes marketed as organic had more copper and magnesium (p < 0.0001)”; however, they also had “less iron (p < 0.0001) and sodium (p < 0.02)” (9).

  1. Organic farming has less of an environmental impact.

Organic agriculture focuses on “renewable resources, soil and water conservation, and management practices that restore, maintain and enhance ecological balance” (10). It utilizes “cover crops, green manures, animal manures and crop rotations to fertilize the soil, maximize biological activity and maintain long-term soil health” (10).

  1. Reduced exposure to pesticides and other chemical additives

One research states that “two studies reported significantly lower urinary pesticide levels among children consuming organic versus conventional diets” but also acknowledges that “studies of biomarker and nutrient levels in serum, urine, breast milk, and semen in adults did not identify clinically meaningful differences” (11). This study states also that “consumption of organic foods may reduce exposure to…antibiotic-resistant bacteria” (11).

 

Sources:

(1) http://ota.com/sites/default/files/indexed_files/StateOfOrganicIndustry_0.pdf

(2) http://ota.com/sites/default/files/indexed_files/PolicyConference2015_Infographic_8.5x11_1a_0.pdf

(3) http://ota.com/sites/default/files/indexed_files/OTAJaenickeMay2015_TradeDataReport.pdf

(4) http://people.oregonstate.edu/~muirp/pesthist.htm

(5) http://theorganicsinstitute.com/organic/history-of-the-organic-movement/

(6) http://www.nrdc.org/health/pesticides/hcarson.asp

(7) http://www.sciencedirect.com/science/article/pii/S0278691510005028

(8) http://www.tandfonline.com/doi/abs/10.1080/10408391003721701?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed#.VdkAlJEQbGs

(9) http://www.ncbi.nlm.nih.gov/pubmed/22022779

(10) http://www.nal.usda.gov/afsic/pubs/ofp/ofp.shtml

(11) http://annals.org/article.aspx?articleid=1355685

 

Reducing Stress and Enhancing Quality and Longevity of Life

Everyone might be familiar with stress but not everyone is aware of just how dangerous it is for one’s health. In fact, the top causes of death around the world: heart disease, cancer, lung problems, cirrhosis of the liver, accidents, and suicide are all related to stress.

Moreover, seventy-five to 90% of all doctor’s office visits are due to conditions and complaints that are stress-related. Even the Occupational Safety and Health Administration (OSHA) has asserted that stress is one of the threats in the workplace.

What is stress?

Stress is the body’s normal response to situations that make a person feel upset or threatened. It is the body’s way of protecting itself.

During periods of stress, the body starts pumping adrenalin, the heart rate goes up, blood vessels dilate, breathing and sweat production increases, metabolism slows down, and muscles become tense. These reactions are part of what is called the body’s “fight-or-flight response.”

Stress doesn’t always produce negative effects. For some, it could lead to better performance because pressure can help you stay alert, energetic, and focused on the tasks at hand. Exposure to constant stress, however, could take a toll on your health and can adversely affect the different areas of your life.

What are the signs of stress?

It’s not difficult to determine whether you’re stressed or not. Almost everyone is familiar with the effects of stressors, the catalyst that causes stress. Nonetheless, you may still be surprised at just how extensive the effect of stress is on your body. If you’re not careful, it might be too late to undo the damage that it has caused.

These are some of the specific symptoms of someone who is suffering from stress:

Psychological signs

  • Poor memory
  • Lack of concentration
  • Confusion
  • Pessimism
  • Anxiety
  • Restlessness
  • Impaired judgment
  • Constant worrying
  • Inability to solve problems

Physical signs

  • Chest pains
  • Dizziness and nausea
  • Constipation or diarrhea
  • Persistent colds
  • Menstrual disorders
  • Erectile dysfunction
  • Infertility
  • Psoriasis
  • Eczema
  • Hair loss
  • Mouth ulcers
  • Stomach upset
  • Aches and pains in general

Emotional signs

  • Agitation
  • Irritability
  • Moodiness
  • Depression
  • Sense of helplessness
  • Indifference

Behavioral signs

  • Eating disorders
  • Sleeping disorders
  • Antisocial attitude
  • Use or abuse of cigarettes, alcohol, or drugs to calm down
  • Nervous habits
  • Disregard for one’s obligations or responsibilities

 

Apart from the effects stated above, recent studies have shown that stress shrinks the brain, makes kids age prematurely, triggers the development depression, and could affect the genes of your future children.

Moreover, several researches have also shown that unexpected emotional stresses can provoke arrhythmias, heart attacks, and even death. This is why people who are at risk of heart disease should try to reduce stress as early as possible.

What can you do to reduce stress?

Stress affects people in varying degrees because some deal with stress better than others. In any case, it is important to remember that reducing stress will not only affect your well-being at present, it will also benefit your health in the long-term.

Here are some examples of what you can do today, which will make your older self thank you later:

Determine the factors that cause stress

The first step to reducing stress is pinpointing the exact cause/s of stress in your life. Keep a diary where you can write down your emotions and thoughts whenever you feel stressed. At the end of a few days, you should be able to identify some of the major stressors and you’ll get a sense of what you need to do to deal with them.

Build positive connections with the people around you

One of the best ways to effectively deal with stress is to have family and friends who could provide you a strong support network. Because loneliness and isolating yourself from others are symptoms of stress, it is all the more important to build positive relationships with the people closest to you.

Learn to condition your attitude and mindset

It is possible to train your mind to dwell on more positive thoughts than negative ones, which is crucial in your becoming more resistant to the effects of stress. People who suffer from the negative effects of stress think that they are victims of circumstances and that they have no control. While it is true that we can do nothing about a lot of the situations we are in, we have control over how we allow the situations affect us. Having a sense of humor, the ability to embrace challenges, and the willingness to accept change all go a long way in successfully dealing with stress.

Learning relaxation techniques, such as meditation, deep breathing, and yoga will also help you have better control over your attitude and mindset. This leads to reduced stress and improved health.

Know that preparation is key

It pays to know everything you can about a stressful situation you will face because this allows you to prepare. When you’re prepared, you are better equipped and able to cope with the challenges or difficulties that the situation entails. This, in turn, reduces the possibility of stress.

Acknowledge the wisdom in walking away

There will always be situations that can’t be dealt with easily and immediately. In those instances, you’ll probably be tempted to give in to anger and frustration but before that happens walk away even for just a few minutes. If you can’t physically walk away from a stressful situation, delay your reaction by taking a deep breath, having a sip of water, or counting to 10. These actions will give you the opportunity to organize your thoughts and allow you the chance to react in a more positive way.

Listen to music

Take a break from a stressful situation by listening to relaxing music. Doing so can affect the brain and the body positively by making you calm, lowering your blood pressure, and reducing cortisol. Most people usually find classical music calming but you could also listen to nature sounds if that’s your thing.

Laugh

The saying “laughter is the best medicine” is especially true when it comes to fighting stress because when you laugh, the levels of stress-aggravating hormones (cortisol, epinephrine, and adrenalin) are lowered and feel-good hormones, such as dopamine, are released.

Get enough sleep

Many emotional disorders have been related to disrupted sleep. If you’ve been feeling angry, sad, exhausted, and generally stressed for no apparent reason, you might not be getting enough sleep. Admittedly, stress could be what is making it difficult for you sleep but if you don’t do something about it, this vicious cycle will continue. The National Sleep Foundation provides some tips on how you could develop healthy sleeping habits. Try some of the tips to see which works best for you.

Incorporate stress-busting super foods into your diet

When you’re stressed, you’re more prone to eating food that are bad for your health, such as those high in fat and sugar. Although your first instinct might be to reach for these comfort foods during stressful situations, turning to healthier alternatives could not only help relieve your tension but will benefit your overall health as well.

The next time you feel stressed, try consuming the following:

  • Grapes, berries, nuts, and green tea

These contain antioxidants that help increase the body’s ability to respond to stress. They also combat free radicals brought about by stress.

  • Spinach, collard greens, mustard greens, and romaine lettuce

These are some examples of leafy greens that contain folate, which regulates the production of dopamine, a chemical that induces pleasure and helps keep you calm.

  • Oatmeal, whole-grain pasta and breads, corn, and peas

These are examples of complex carbohydrates, which help the brain create serotonin without adding to your body’s already elevated blood sugar level caused by stress.

  • Salmon contains omega-3 fatty acids that have anti-inflammatory properties, which may help offset the adverse effects of adrenalin and cortisol.
  • Fortified milk, fortified cereal, and egg yolks

These contain vitamin D, which is believed to increase happiness. In studies, people with high levels of vitamin D in their system exhibited a reduced risk of panic disorders.

  • Yogurt, nuts, fish, and leafy greens

These are great sources of magnesium, which has been shown to aid in relieving irritability, depression, and fatigue.

 

Exercise

Exercise is not only essential if you want to stay fit, it’s also a great way to relieve stress since it boosts the production of endorphins. Endorphins are the body’s natural chemicals that leads to euphoric feelings, regulation of appetite, and the strengthening of the immune system. If you’re having a stressful day, try taking a walk or spending at least a few minutes at the gym and see how different your mindset will be when you return to work.

Recognize when it’s necessary to seek professional help

When you’ve tried everything you can to deal with stress on your own and you still feel overwhelmed, it may be time for you to ask the help of a professional. A psychologist or other licensed mental health professional can teach you ways to effectively handle stress.

Stress is an everyday occurrence but it doesn’t have to be part of your life so follow the practical tips in this article if you want to live longer, healthier, and happier.

 

Natural Anti-Inflammatory Foods | Staying Healthy When Aging

Inflammation provides a necessary function in the human body, as inflammation is a natural reaction of the immune system when battling infectious agents and removing damaged cells. Though inflammation is necessary for healing the body, too much inflammation can also pose a problem.

Particularly, inflammation is a concern when the body “overreacts” or instigates inflammation even when there are no harmful pathogens present, as characteristic in many autoimmune disorders, such as celiac disease, type 1 diabetes, and rheumatoid arthritis. Too much inflammation in the body can lead to discomfort, including redness or stiffness of the inflamed area, rashes, heat, pain, and swelling (1). Furthermore, long-term chronic inflammation has also been linked to increased risk of heart disease, Alzheimer’s, and certain kinds of cancer.

Some foods contain components that promote inflammation, while others reduce inflammation. Consumption of these foods below containing anti-inflammatory agents may help alleviate the symptoms and discomfort of inflammation, as part of a healthy diet.

1. Carrots

Vitamin A deficiency can increase the body’s inflammatory response and a sufficient intake of vitamin A is beneficial both in the prevention of disease and as a potent anti-inflammatory agent (2). Vitamin A is also essential in curbing night blindness and needed for proper immune system function. As carrots contain high amounts of vitamin A, eating just a small amount of carrots is sure to fulfill your recommended intake for the day. In fact, just 1/4 cup of chopped carrots contains the recommended daily value of vitamin A!

However, although sufficient amounts of vitamin A are essential for proper health, it is important not to get too much. Vitamin A is a fat-soluble vitamin and excess amounts are stored in the liver. Detrimental effects caused by acute or chronic vitamin A toxicity include cracked fingernails, ulcers, respiratory infections, liver abnormalities, and intense headaches.

2. Ginger

Ginger contains components that can reduce inflammation, as has also been known to decrease nausea and alleviate upset stomachs. It’s a great choice due to its versatility – it can be seeped in tea, cooked in soup or with fish, incorporated in salad dressings, and much more.

3. Broccoli

Broccoli is rich in the antioxidants flavonoids and carotenoids, which work in the body to reduce inflammation and oxidative stress to cells. Reducing or delaying oxidative stress caused by free radicals is important because it causes damage to cells, DNA, proteins, and genes. In order to retain most of broccoli’s nutritional value, avoid steaming or boiling it for more than 4-5 minutes.

4. Flaxseed

Apart from the necessary inflammation present in the immune response, a large imbalance of omega-6 consumption versus omega-3 consumption contributes to an internal environment optimal for inflammation. This is because foods containing high amounts of omega-6 are generally pro-inflammatory, while those containing omega-3 are mostly anti-inflammatory. Flaxseed (as well as fatty fish and walnuts in particular) contains high amounts of omega-3 that are necessary in combatting inflammation.

5. Basil

Basil contains eugenol, a volatile oil capable of blocking the activity of an enzyme called cyclooxygenase (COX-2) (3). COX is part of the pathway that produces compounds called prostaglandins, which is perceived by nerve endings as pain in the human body. Thus, suppressing the activity of COX is particularly beneficial to those with rheumatoid arthritis or joint aches.

6. Spinach

Spinach contains flavonoids, which also can decrease the activity of the COX-2 enzyme. Furthermore, it contains vitamin E, which functions as an antioxidant. As a tip, dark leafy vegetables generally contain more vitamin E than vegetables with light-colored leaves. Spinach can be easily incorporated in the diet by baking it as part of a low-fat quiche or adding a half cup of spinach into a fruit smoothie.

7. Cinnamon

Used as a traditional medicine in ancient times, cinnamon has anti-inflammatory properties and contains antioxidants called polyphenols, which are useful in preventing oxidative damage. Cinnamon has other therapeutic effects – it has been used as part of a remedy to treat diabetes, Alzheimer’s, gastrointestinal disorders, and has some antibacterial and anti-fungal properties (4). Sprinkle cinnamon in a hot cup of tea for a kick of flavor or bake halves of pears with honey and cinnamon at 350°F for 20 minutes, or until soft.

8. Turmeric

Turmeric is an herb that originated from Southeast Asia and has been used in India both as a spice and as part of religious ceremonies for over 4000 years (5). Its therapeutic properties of being anti-inflammatory and antimicrobial have been discovered more recently, within the past 25 years, and have been used for rheumatoid arthritis, colon cancer, inflammatory bowel disease, and wound healing (5).