A new study published this month states that an alarming 1 in 5 global deaths are directly linked to a poor diet. That statistic amounts to nearly 11 million people each year, worldwide – higher than deaths related to smoking tobacco, which is currently estimated to be about 8 million each year.
 
The study’s author, Christopher Murray, says “This study affirms what many have thought for several years – that poor diet is responsible for more deaths than any other risk factor in the world”. 
 
The United Nations reports that while nearly one billion people across the globe are malnourished, nearly two billion are over-nourished. Experts blame this crisis on an overconsumption of sugar, sodium, and red meat and not enough whole grains, fruits and vegetables in the average diet.
 
While economic inequality is a factor to consider, the global population must cut its consumption of both sugar and red meat in half and double its consumption of nuts, fruits and vegetables in order to avoid a global epidemic of obesity and “catastrophic” climate change.
 
The peer reviewed Global Burden of Disease study, funded by the Bill and Melinda Gates Foundation, surveyed 195 countries across the globe and focused on the relationship between dietary habits and chronic, non-communicable diseases. This study is forcing countries to overhaul their recommended food guides and inspiring healthier school lunch programs and more health-focused advertising campaigns, to name a few.
 
Some of the conclusions from this Lancet study may shock you:
 

• On average, the world consumes more than ten times the recommended allowance of sugar-sweetened beverages. Findings from a recent study by the American Heart Association stated that drinking sweetened beverages is directly related to premature death;
• Global populations consume 86% more sodium than is recommended as safe by health professionals;
• Out of 195 countries analyzed in this study, the United States ranked 43rd on the list of deaths due to poor dietary lifestyle;
• The majority of the populations in the study are consuming far too few whole grains, nuts, fruits and vegetables to ensure a healthy lifestyle and are subsequently reducing immunity levels against diseases;
• The largest health threat globally remains cardiovascular disease. Of the 11 million deaths analyzed in this study, 10 million were due to heart disease, frequently caused by obesity. 913,000 deaths were due to cancers and nearly 339,000 due to diabetes;

 
Health experts are stressing the importance of not only cutting out junk and processed foods from your diet but to remember to include the healthy foods, particularly fruits, vegetables and whole foods like grains and nuts, and to make water your beverage of choice for maximum health benefits. Countries that consume such dietary lifestyles as the Mediterranean diet – rich in fruits, omega-3s rich nuts and fish and legumes – continue to rank lower on this study, suggesting this lifestyle, which is focused on a well-balanced eating plan of a variety of wholesome, healthy foods, remains a more healthy choice for overall good health. 

​Did you know that in a typical Western diet, coffee provides more antioxidants than the combined value from fruits and vegetables? While many fruits and vegetables, particularly berries, contain higher levels of antioxidants, studies show that you are far more likely to consume 2-3 cups of coffee each day over eating 2-3 handfuls of berries, making coffee a leading provider of antioxidants in your diet.
 
Coffee also contains vitamins and minerals that contribute toward the growing opinion that drinking coffee has more positive impacts on your health than negative ones. It is estimated that 450 million cups of coffee are consumed in the United States each day.
 
Antioxidants play an important role in your health: They help to protect your body against free radicals, which are reactive molecules that can damage important cell structures, including vital proteins and DNA. Studies have shown antioxidants to be protective against aging and to help fight off many diseases that can be caused by oxidative stress. Two of the most powerful antioxidants found in coffee are polyphenols, which have been proven to help prevent heart disease, cancer and type 2 diabetes, and hydrocinnamic acids, which help to neutralize free radicals and prevent oxidative stress on your body.
 
In 2012, the National Institute of Health and the American Association of Retired Persons conducted a joint project about the effects of coffee on cardiovascular health. This study followed over 400,000 healthy women and men, from age 50-71, for over 13 years. Their findings suggested that drinking coffee is linked to a 7% decrease in heart failure and an 8% decrease in stroke, on average for each cup consumed per week. This same study showed that coffee contains nearly 1,000 antioxidant compounds that have such health benefits as reducing the risk of chronic diseases. In 2017, a team of leading scientists compared more technically sourced findings to this 2012 study and their results were consistent with those of the previous study, which was then presented before the American Heart Association in 2018.
 
Numerous new studies are suggesting that drinking coffee can also support brain health, boosting cognitive function and alertness, and can help reduce the risk of Alzheimer’s and Parkinson’s disease. Drinking coffee can also be beneficial for the liver by lowering the risk of liver cirrhosis, it can lower the risk of colorectal cancer, it can support mental well-being by temporarily stimulating mental alertness and cognitive function, it can boost metabolism which can support weight loss, and, most recently, studies are proving its efficacy against heart disease, diabetes and stroke. Some studies have concluded that coffee drinkers live a longer lifespan, suggesting those who drink two or more cups a day have a 20% lower risk of premature death.
 
There are a few important things to remember about drinking coffee:
 

• Try not to drink coffee late in the day. It is recommended to have your last cup by 3pm, to ensure you are able to get a full night of quality sleep;
• The healthiest cup of coffee is a black cup of coffee, reducing fat intake from creamers, and without sugar. Adding sugar to your coffee will eliminate many of the health benefits listed above. Instead, try using a natural sweetener;
• It is important to ensure that water is your most frequently consumed beverage, for optimum health. Coffee is a diuretic so you need to make sure that your coffee consumption does not lead to being dehydrated;
• Excessive caffeine can have adverse side effects which most people can feel quite quickly. Find how much your body can tolerate and enjoy, and don’t consume more than that amount;
• If you are bored by the taste of coffee alone, you can add things like cinnamon or cocoa to your cup. These additions have their own health benefits and can make your cup of coffee much more enjoyable.

 
While most of these studies are observational studies, more often than not, science is supporting the statement that drinking coffee is good for you. Of course, for optimal health, eating a variety of whole foods is the best way to give yourself well-balanced sources of antioxidants, but it is safe to say that having a couple of cups of coffee a day is nothing to feel guilty about! 

Health experts have been telling you for years that sugary drinks, soda pop in particular, have negative impacts on your health. Even those with artificial sweeteners have been linked to diabetes and weight gain. But a new study published this week in the journal Circulation, from the American Heart Association, links these types of beverages to premature death and gives a strong warning to women in particular.
 
Researchers studied the deaths of more than 36,000 people, notably deaths due to cardiovascular disease and cancers, who had been followed for research purposes since 1980. The study compared the subjects’ diets, with a focus on soda type drinks, fruit drinks and sports drinks, all of which have either added sugar or artificial sweeteners.
 
The findings from this study found a clear relationship between sugary beverages and premature death, particularly in women. Men who had two or more sugary drinks each day were 29% more likely to die prematurely versus a staggering 63% for women.  Furthermore, this study showed that every sugary beverage consumed each day can cause a 7% increased chance of premature death and a 10% increased chance for cardiovascular disease.
 
Lead study author Vasanti Malik, of Harvard University, wants to ensure people understand that water is still the very best choice of drink for everyone. “Diet soda may be used to help frequent consumers of sugary drinks cut back their consumption, but water is the healthiest choice,” he said. The study showed that risk is only slightly decreased in drinks with artificial sweeteners instead of sugar.
 
Doctors have been telling us for years that drinking beverages high in sugar will increase weight gain, risk of heart disease, stroke and Type 2 diabetes. This study further emphasizes the need for unsweetened alternatives in all diets.
 
Cutting out sugar is a strong wellness trend these days. There are countless sugar detox plans out there and many diets focus on removing as much unnatural sugar as possible from your eating plans. For some, sugar may feel like an addiction but there are ways in which you can help yourself wean off sugar.
 
When you are craving a sugary snack or drink, find a desirable alternative. Organic fruit, for example, can satiate a sugar craving without affecting blood sugar levels in the way that processed sugar does. Drinking peppermint tea is a good alternative to sugary beverages as it has a sweet flavor without the sugar, and also helps to make you feel revitalized. Try to avoid sauces and dips with your food and grill or steam your vegetables whenever possible. Make sure that you are reading labels properly, as sugars are often disguised in your food with many different names.
 
Initially, when you try to cut back on sugar, you may find that you are more irritable than normal. Studies have also shown that by increasing your physical activity, your mood is naturally boosted through endorphins, which is a much healthier alternative than reaching for a sugary snack which may bring you a temporary “high”. When you change your attitude towards sugar, you will be surprised how quickly you can change your diet in return. Your longevity will thank you!

​By now, you have likely heard of the Ketogenic Diet that was all over the wellness scene last year. Thanks to endorsements from celebrities such as Kourtney Kardashian, Gwyneth Paltrow and Halle Berry, the Keto Diet was all over social media throughout 2018 and continues to be one of the most popular researched diet plans.
 
Whether you are looking to lose weight, promote your digestive health or reduce your risk of chronic disease, the Keto Diet boasts properties to help you with all three. However, like any eating plan, there are pros and cons with this lifestyle. If you are thinking of trying to “go Keto”, or considering a diet inspired by the Keto Diet, be sure to research both its benefits and risks before making the switch to this high-fat, low-carb way of eating.
 
What is the Keto Diet?
 
The ketogenic diet is named for the metabolic state through which this way of eating puts your body into ketosis, which is what occurs when your metabolism uses fat as its primary energy source, over glucose. Ketone bodies, essentially water soluble molecules (acetoacetate, betahydroxybutyrate and acetone) are a natural energy source, produced in the liver, when fat is broken down and used as energy, for cells in the body and in the brain.
 
Achieving this biological process is not easy. Your body naturally uses glucose sourced from carbohydrates for energy, but in ketosis you alter your metabolism to instead take energy from burning sources of fat. When your diet is low in carbohydrates, the blood levels of glucose are low, which then prompts the body to use the glycogen housed in the liver for energy. When those sources are depleted, the liver converts fat into fatty acids, producing ketone bodies for energy. These ketone bodies then replace glucose as the main energy source. This elevated level of ketones in the blood system is what creates ketosis.
 
Reducing your intake of carbohydrates in your diet lowers insulin production and increases the release of fat from adipose tissue, ceasing production of new fat and subsequently decreases fat storage in the body. This is why the Keto Diet is considered a guaranteed way to lose weight.
 
In order to achieve ketosis, the Keto Diet calls for 75% of calories from fat, 20% of calories from protein and only 5% of calories from carbohydrates. Studies have shown that ketosis can help to suppress appetite.
 
Benefits of the Keto Diet
 
The most commonly admired benefit of the Keto Diet is its efficacy for weight loss. While it is more difficult to follow and maintain than many other diet plans, the Keto Diet promises some degree of weight loss, typically within the first few weeks. Ketosis can impact appetite hormones, helping you to feel full. Research is showing that people who follow the Keto Diet are losing significant weight within the first 3-6 months but studies on the long-term impact are lacking. Like any diet, the challenge is in keeping that weight off, whether you stay on the Keto plan or not. Willpower is key.
 
In addition to a smaller waistline, the Keto Diet boasts several other health claims, including improved gut health, decreased mood disorders and migraines, and it offers some benefits in combatting chronic health conditions such as neurological disorders, diabetes, brain injuries, Alzheimer’s disease, and some forms of cancer.
 
While we have typically considered a diet high in fat to be detrimental to heart health, some research suggests that following a keto-style of eating (low carb, higher fats) can improve high density lipoprotein (HDL, or “good” cholesterol), help to reduce low density lipoprotein (LDL, or “bad” cholesterol, responsible for building up fatty deposits) and improve triglyceride markers with more healthy blood sugar levels. However, there are more balanced ways of eating that have shown the same healthy results, such as the Mediterranean Diet or a plant-based diet.
 
Risks from the Keto Diet
 
Changing the metabolic structure within your body does not happen without risks. “Keto flu”, which is what happens to most people when they start to change their eating habits, includes side effects such as nausea, dizziness, irritability, fatigue and inability to exercise for extended periods.  Typically, you will pass these feelings after a few days. Although carbohydrates play an important role in muscle growth from exercise, as they promote muscle recovery and reduce muscle breakdown, and so if you are keen to workout, a moderate carb diet may be a better choice for you.
 
Because ketosis affects the balance of water and minerals in your system, supplements are often necessary to compensate for their losses. For this reason, the Keto Diet is not supportive of overall bone health.
 
While some research suggests the Keto Diet can be good for heart health, there is research suggesting the opposite as well. Because this diet is lacking whole grains and fiber, constipation is a common side effect, as is bad breath due to an increased production of acetone. With regards to its weight loss claims, the majority of studies on low-carb diet plans show that after 12 months, continued weight loss is very minimal.
 
The only certain truth is that more research is needed on this newly popular eating plan. The biggest challenge is keeping your body in the state of ketosis. It can be very easy to slip out of ketosis, even with minimal cheating on the diet plan, and this is a hard eating pattern to sustain for a long period of time.
 
Advocates for ecofriendly eating are not in favor of the Keto Diet, simply because of its abundant allowance for meat and dairy. According to these advocates, the diet’s meat requirements have a negative impact on the environment as the livestock industry generates the same amount of greenhouse gases as global transport combined.
 
Common Mistakes
 
The Keto Diet can become unhealthy quite quickly with a few common mistakes. Focusing on the low-carb element of food, over whether or not that food choice is actually healthy, is among the most common mistake. For example, you may be quick to eat processed foods that brag low-carb on the packaging but these foods are typically higher in sugar and salt. Consuming whole foods will help to eliminate unhealthy choices and will actually keep you feeling better satiated. Focusing on the carbohydrate content of some plant-based foods, such as apples and some starchy vegetables, is another mistake as these are actually good food choices for any diet, including Keto.
 
Another common error is to tell yourself that any and all meats are allowed. Many studies have proven that a diet high in non-organic, grain-fed, and/or processed meats has been linked to cancers, heart disease and other illnesses. If you are going to enjoy a rich supply of meat during your Keto Diet, ensure these are organic cuts of meat, that the meat is grass-fed and be careful to limit your meat intake overall. You need to be careful of your intake of dairy for the same reasons, especially since dairy is considered a culprit of inflammation. Check out one of the many milk and/or cheese alternatives that are dairy free. Eating fish is also a great alternative to eating red meat, for healthier eating.
 
Alternatives
 
There are several emerging diets that claim to be inspired by the Keto Diet, including the Ketotarian Diet, created by Will Cole, D.C., functional medicine practitioner, boasting properties to help you “boost your energy, crush your cravings and calm inflammation”. This plan, which is a diet similar to the Keto Diet, keeps the entire meal plan plant-based, with pescatarian options. It is a much better choice for vegetarians and vegans. One thing to note is that you can have more carbohydrates while on the Ketotarian Diet, as long as those carbs come from vegetables.
 
There are some supplements available that can help the body to attain ketosis and keep it there, and there are others that raise blood ketone levels, helping to control appetite and suppress cravings. These supplements use butyric acid, a fatty acid that helps the body to manage sugar, which claims to assist with mental clarity and to protect cells from oxidative damage.
 
Ultimately, only you can decide what method of eating is best for your health, with the educated input from your family doctor. Women who are pregnant or are breast-feeding, those who are elderly, those with chronic health conditions and young children should all only follow a restricted eating plan under the direct supervision of their doctor. 

Now that we are one month into the New Year, you will start to see an emergence of forecasts in areas of wellness. There are countless, predicted trends for 2019 but these are the six that we feel will dominate Wellness news and are worthy of your attention …
 
Digital Psychiatry
 
In our Wellness forecast for 2018, we predicted a trend towards stronger mental health care in both the workplace and in the home.  This continues into 2019, with the benefit of smartphone technology.
 
Researchers are harnessing our connectivity to our smart phones to support vulnerable people before they suffer from a mental health issue. Dubbed “Digital Psychiatry”, apps designed to support mental health are an emerging trend among mental health research, using devices to track patterns in your mood, physical activity as it relates to mental health, and sleep patterns.
 
It is estimated that by the end of adolescence, 20% of young adults will have experienced depression. Scientists working with the Canadian-based Centre for Addiction and Mental Health are testing out an experimental wrist monitor that they hope will help young adults combat depression, as it monitors physical activity, eating habits and sleep patterns and also requests the input of information in the format of a survey, 5 times a day, like an electronic diary of sorts. Changes in activity and diet can be red flags in recurring depression, making it easy to treat early. The ultimate goal is to determine whether there is an algorithm that can predict the onset of depression, helping to prevent and/or manage mental illness.
 
American health technology company Big Health has released a smartphone application this month called Daylight, with an aim to support mental well-being in the workplace. Through this app, you can assess your daily stressors at work and then utilize suggested tools to overcome feelings of being anxious and overwhelmed throughout the day. The app ensures you are reminded to prioritize your mental well-being throughout the workday.
 
Another Canadian developed “mind me” app also sends info to patient’s family and care-givers, with an aim to prevent depression and thoughts of suicide. According to their website, the algorithm has 91% diagnostic accuracy and has attracted top scientists in the field of psychiatry. The use of digital technology that we use every day to help save lives is promising to change the face of mental well-being for many people.
 
Emphasis on Plant-Based Diets
 
In October of 2018, the United Nations warned that if we do not reverse carbon emissions within the next 12 years, the damage to our planet will be irreversible. With more studies stressing the importance of changing the way we eat to prevent catastrophic environmental damage, more scientists are pushing for drastic dietary changes, not just lifestyle changes, in order to save our planet before it’s past the point of no return.
 
The global food system accounts for one third of all carbon emissions. Meat and dairy are two of the biggest causes of greenhouse gas emissions, driving climate change, biodiversity loss, use of fresh water systems, and pollution. Currently, only 13% of all milk sales are plant-based diary. And it is estimated that nearly 90% of the world’s marine fish stocks are overexploited. With the global population estimated to reach 10 billion by 2050, you will see a big push from health experts and some companies towards a planetary health diet in 2019.
 
Plant-based will go from a buzzword to a common reality this year, as meal plans incorporating fruits, nuts and vegetables  take center stage. Utilizing these foods as dietary staples not only helps our planet but also decreases risk of life-threatening diseases, such as heart disease, diabetes and some forms of cancer. Through eating a plant-based diet, you can increase your caloric intake as you are naturally consuming far less sugar and less saturated fats. Another benefit is that typically these foods cost less than meats and fish, so you are doing less damage to both your wallet and the environment.
 
According to a lead study author, our consumption of foods such as red meat and sugar will have to be reduced by more than 50% if we are to reverse the damage to our planet and in order to prevent 11 million deaths each year, caused by unhealthy diet. Scientists have suggested that meat consumption in the western world needs to drop by up to 90% in order to avert climate crisis.
 
For those who cannot bear the thought of a meat-free diet, health experts stress that even a “flexitarian” diet, that is a diet largely plant-based with little fish, meat and dairy, is better than no change in diet at all. And there are so many plant-based alternatives to meat and even fish available today – why not give one a try?
 
Resurgence of the Mediterranean Diet
 
In their 2019 report, US News and World Report ranked the Mediterranean Diet as the best, most effective diet versus 41 other popular diets. The Mediterranean Diet is not new, but research shows that it is by far the most popular and trending eating plan for this year. While it is not specifically tailored for weight-loss, this diet is growing in popularity because it incorporates a wide variety of fresh and whole foods, with no processed or refined foods, and it does not restrict any specific food groups making it easy to sustain. Other science-backed advantages of this way of eating include a healthier digestive system, stronger bones and longevity.
 
Another reason that the Mediterranean Diet is supported by health professionals is its anti-inflammatory properties. The diet has been connected to a reduced risk of several diseases, all linked to inflammation, including some forms of cancer, heart disease and cognitive diseases. Several of the world’s “Blue Zones”, regions where people live longer than average, are in the Mediterranean, where people adopted this style of eating hundreds of years ago.
 
The Mediterranean Diet utilizes olive oil over butter and less healthy oils, it emphasizes spices to flavor food rather than salt, it does not restrict meat but emphasizes fish, and can easily be tailored to work for vegetarian or vegan lifestyles.  If you are looking to make a healthier lifestyle change towards better eating, this is the diet for you. This diet also supports our previous trend, protecting the future of the plant through prominently plant-based eating.
 
Rise of the Hemp Plant
 
Thanks to the passing of the “Farm Bill”, removing hemp from the Controlled Substances act, 2019 will see a drastic increase in the availability and use of CBD-infused products and the use of hemp in a multitude of products, thus transporting us into an era of plant-based Wellness that we have never seen before.
 
Hemp is one of the strongest and most absorbent fibers in the world and is used in such products as clothing, diapers, shoes, oil paints, solvents, cardboard, newsprint, rope, caulking, insulation, fiberglass and acrylic ... to name a few! Hemp is also used in a variety of foods, such as protein powder and seeds, as well as health and beauty products, including soaps, lotions, shampoos and cosmetics. Hemp oil has been proven to help with digestive issues, sleeplessness, pain and stress, not to mention countless medical ailments. It has demonstrated anti-inflammatory properties, anti-anxiety, anti-seizure and pain management properties. With lessening restrictions on the growth, production and sales of these products, you will be able to take advantage of the many ways in which hemp can help and heal.
 
Once dismissed due to an unfavorable stereotype, cannabis is an ever-expanding culture, particularly in the Wellness market. The Hemp Business Journal estimates that the hemp industry in the U.S. alone, which boasted earnings of $820 million in 2017, will grow to a $1.9 billion market by the year 2022. You can read more about the many benefits of CBD oil in our Blog post here.
 
Focus on Mesonutrients  
​
Having focused on micro and macro nutrients in recent years, 2019 will see a trend towards focusing on what’s inside your food, the active compounds that make foods good for you.
 
Turmeric, for example, was a buzzword in Wellness in 2018. Hailed for its anti-inflammatory properties, turmeric is a popular additive in recipes but did you know that it’s actually the curcumin which is the active ingredient in turmeric that delivers the anti-ageing and anti-inflammatory properties that make this spice a popular superfood? Curcumin is the mesonutrient.
 
Having a better understanding of the mesonutrients in superfoods allows you to tailor your diet and supplements more accurately and appropriately for your health needs. And a focus on your health is always a trend that you want to follow.
 
Optimum Brain Health
 
The American Alzheimer’s Association reports that 5.7 million Americans are living with Alzheimer’s disease and that brain health will have a dramatic impact on caregivers and the health system in the coming years, with an estimated projection of 14 million living with the disease by 2050. With more research dedicated to brain health, experts are able to recommend foods and supplements that can improve your mind.
 
In 2019, a surge in natural, cognitive supplements will aim to support brain health and relieve such ailments as poor memory, mental anxiety, brain-fog, help to improve focus and support overall cognitive function. As more studies suggest that the brain may the organ that suffers most from a poor diet, lacking sleep and poor environmental conditions, there has never been more emphasis on diet and exercise for improved brain health.
 
Several U.S. based companies are introducing “natural nootropic” functional drinks in 2019, which incorporate vitamins, Ayruvedic herbs and minerals that boast brain boosting properties and address issues relating to brain health, including responses to stress, boosting mental alertness and memory.
 
The properties found in omega-3s have been shown to help reduce the risk of brain legions that can cause dementia, therefore a diet rich in these fatty acids comes highly recommended in support of brain health. Omega-3s can be found in fish, flax seeds, several nuts, olive oil and supplementary forms.
 
Several spices, including cinnamon, sage, turmeric and cumin can help to break apart brain plaque and reduce inflammation of the brain, linked to memory loss.
 
Maintaining a healthy and balanced diet, rich in plants and whole grains, is a guaranteed way to support your overall health, which includes your brain.
 
We look forward to sharing more Blog posts with you on these trending topics throughout 2019.