Health and Me

Tanya Dutt

With Fourth Of July Around The Corner, Are You Making These Food Safety Mistakes At Your Cookout?

As the <span>Fourth of July</span> approaches, millions of Americans are preparing to fire up their grills, lay out the red-and-white checkered picnic blankets, and celebrate with friends and family over burgers, potato salad, and fireworks. But while the star-spangled festivities symbolize freedom, fun, and food, one oversight—food safety—could lead to a less-than-patriotic ending to the day.

Experts warn that summertime cookouts, especially on high-heat holidays like July 4th, can be a perfect breeding ground for foodborne pathogens. Without proper precautions, your backyard BBQ could quickly turn into a bacteria buffet.

<h2>Why Summer Is a Hotbed for Foodborne Illnesses?</h2>

“Summer food safety is often overlooked, and this can lead to some serious consequences,” says Qinchun Rao, Assistant Professor of Food Science at Florida State University, in a news release. The combination of warm temperatures and outdoor dining creates an ideal environment for bacteria such as Salmonella, Listeria, and E. coli to grow and spread—especially on perishable items like meats, dairy, and mayonnaise-based salads.

According to the U.S. Food and Drug Administration, approximately 48 million Americans suffer from foodborne illnesses every year. These illnesses result in an estimated 128,000 hospitalizations and 3,000 deaths annually. Rao points out that most of these cases are preventable with better food handling and storage practices.

Hot, sunny days accelerate bacterial growth, especially when perishable foods are left out too long. “Eating food that’s been left out too long can lead to foodborne illnesses caused by bacteria like salmonella, E. coli, and listeria,” Rao explains. The symptoms—nausea, vomiting, diarrhea, and fever—can quickly turn a joyful holiday into a health crisis.

The “Danger Zone” You Need to Know About

The USDA defines the temperature range between 40°F and 140°F as the “danger zone,” where bacteria can double in number in as little as 20 minutes. This is crucial to understand during outdoor gatherings where food is often left sitting out on tables under the summer sun.

If you’re hosting a cookout and the weather is above 90°F, the safe window for keeping perishable food out of the fridge or off a heat source is just one hour. Any longer, and you’re serving up more than just burgers and corn on the cob—you’re inviting foodborne pathogens to the party.

Certain foods are especially susceptible to bacterial contamination. “Foods that are high in protein and moisture, such as dairy products, eggs, seafood, cooked meats and mayonnaise-based salads are especially risky,” Rao says. Potato salads, pasta salads, deviled eggs, and other cold dishes made with mayonnaise are prime breeding grounds for bacteria like salmonella and listeria if not kept cold.

To minimize risk, cold foods should be stored at or below 40°F, either in an ice-filled cooler or served on a bed of ice. Hot foods, such as burgers and hot dogs, should be kept warm in insulated containers or on chafing dishes.

A common mistake is assuming that food is safe if it looks and smells fine. “A common myth is that ‘if food smells and looks fine, it’s safe to eat.’ In reality, many harmful bacteria do not alter the taste, smell, or appearance of food,” Rao cautions. Another misconception is that reheating food will kill all bacteria. While reheating can destroy some bacteria, it may not eliminate toxins already produced by bacteria like Staphylococcus aureus.

<h2>Safe Food Handling Tips for a Stress-Free Celebration</h2>

Cold dishes should be stored at or below 40°F, ideally in a cooler packed with ice or served over an ice bed. Keep coolers in the shade and open them only when necessary to maintain temperature.

Cooked items like burgers and hot dogs should be kept warm in chafing dishes or insulated containers. Use foil to cover dishes and minimize exposure to insects and the sun.

Use a food thermometer to ensure meats are cooked to safe internal temperatures. Don’t rely on color alone to judge doneness:

Steaks and pork: 145°F (with a 3-minute rest)

“It’s a myth that food which looks or smells fine is safe to eat,” Rao warns. Many harmful bacteria do not alter food's appearance or scent. Likewise, reheating won’t always kill all bacteria—particularly if toxins have already been produced.

Another dangerous assumption is that food can be “saved” by placing it back in the refrigerator after being left out for too long. “Refrigerating it after this period does not make it safe, as bacteria may have already multiplied to dangerous levels,” says Rao. “It’s safer to throw it out than risk foodborne illness.”

Understanding the main bacteria that cause food poisoning can help you recognize the signs of contamination and know when to seek medical attention.

<ul><li><strong>Salmonella</strong> (6–48 hours after ingestion): Causes diarrhea, fever, and cramps. Common in eggs, poultry, and raw fruits/vegetables.</li><li><strong>E. coli</strong> (1–8 days): Severe, often bloody diarrhea, with the risk of kidney failure in young children. Found in undercooked beef and unpasteurized products.</li><li><strong>Listeria</strong> (9–48 hours to several weeks): Affects pregnant women and elderly; can cause miscarriage, meningitis, or blood infection. Found in deli meats and soft cheeses.</li><li><strong>Norovirus</strong> (12–48 hours): Causes vomiting and diarrhea; spreads via contaminated produce or shellfish.</li><li><strong>Staphylococcus aureus</strong> (1–6 hours): Sudden nausea, cramps, and vomiting. Found in egg or potato salads left out too long.</li></ul>

As American families gather to celebrate freedom, health experts hope they also exercise caution and common sense. “Just a few extra steps in food preparation and storage can save a holiday from turning into a trip to the emergency room,” says Rao.

If you're hosting this year’s festivities, prepare in small batches, keep perishables cold, and discard anything that’s been sitting out for too long. Serving in smaller portions and replenishing frequently from a cooler or insulated container is one of the simplest ways to keep food safe without compromising on the spread.

The Fourth of July is about celebrating independence, togetherness, and tradition—but none of that requires a side dish of stomach cramps or food poisoning. Food safety might not be flashy, but it’s the unsung hero of every successful cookout.

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As the Fourth of July approaches, millions of Americans are preparing to fire up their grills, lay out the red-and-white checkered picnic blankets, and celebrate with friends and family over burgers, potato salad, and fireworks. But while the star-spangled festivities symbolize freedom, fun, and food, one oversight—food safety—could lead to a less-than-patriotic ending to the day.Experts warn that summertime cookouts, especially on high-heat holidays like July 4th, can be a perfect breeding ground for foodborne pathogens. Without proper precautions, your backyard BBQ could quickly turn into a bacteria buffet.Why Summer Is a Hotbed for Foodborne Illnesses?“Summer food safety is often overlooked, and this can lead to some serious consequences,” says Qinchun Rao, Assistant Professor of Food Science at Florida State University, in a news release. The combination of warm temperatures and outdoor dining creates an ideal environment for bacteria such as Salmonella, Listeria, and E. coli to grow and spread—especially on perishable items like meats, dairy, and mayonnaise-based salads.According to the U.S. Food and Drug Administration, approximately 48 million Americans suffer from foodborne illnesses every year. These illnesses result in an estimated 128,000 hospitalizations and 3,000 deaths annually. Rao points out that most of these cases are preventable with better food handling and storage practices.Hot, sunny days accelerate bacterial growth, especially when perishable foods are left out too long. “Eating food that’s been left out too long can lead to foodborne illnesses caused by bacteria like salmonella, E. coli, and listeria,” Rao explains. The symptoms—nausea, vomiting, diarrhea, and fever—can quickly turn a joyful holiday into a health crisis.The “Danger Zone” You Need to Know AboutThe USDA defines the temperature range between 40°F and 140°F as the “danger zone,” where bacteria can double in number in as little as 20 minutes. This is crucial to understand during outdoor gatherings where food is often left sitting out on tables under the summer sun.If you’re hosting a cookout and the weather is above 90°F, the safe window for keeping perishable food out of the fridge or off a heat source is just one hour. Any longer, and you’re serving up more than just burgers and corn on the cob—you’re inviting foodborne pathogens to the party.What are the High-Risk Foods?Certain foods are especially susceptible to bacterial contamination. “Foods that are high in protein and moisture, such as dairy products, eggs, seafood, cooked meats and mayonnaise-based salads are especially risky,” Rao says. Potato salads, pasta salads, deviled eggs, and other cold dishes made with mayonnaise are prime breeding grounds for bacteria like salmonella and listeria if not kept cold.To minimize risk, cold foods should be stored at or below 40°F, either in an ice-filled cooler or served on a bed of ice. Hot foods, such as burgers and hot dogs, should be kept warm in insulated containers or on chafing dishes.A common mistake is assuming that food is safe if it looks and smells fine. “A common myth is that ‘if food smells and looks fine, it’s safe to eat.’ In reality, many harmful bacteria do not alter the taste, smell, or appearance of food,” Rao cautions. Another misconception is that reheating food will kill all bacteria. While reheating can destroy some bacteria, it may not eliminate toxins already produced by bacteria like Staphylococcus aureus.Safe Food Handling Tips for a Stress-Free Celebration1. Keep It ColdCold dishes should be stored at or below 40°F, ideally in a cooler packed with ice or served over an ice bed. Keep coolers in the shade and open them only when necessary to maintain temperature.2. Keep It HotCooked items like burgers and hot dogs should be kept warm in chafing dishes or insulated containers. Use foil to cover dishes and minimize exposure to insects and the sun.3. Cook ThoroughlyUse a food thermometer to ensure meats are cooked to safe internal temperatures. Don’t rely on color alone to judge doneness:Poultry: 165°FGround meats: 160°FSteaks and pork: 145°F (with a 3-minute rest)4. Don’t Trust Your Senses“It’s a myth that food which looks or smells fine is safe to eat,” Rao warns. Many harmful bacteria do not alter food's appearance or scent. Likewise, reheating won’t always kill all bacteria—particularly if toxins have already been produced.Another dangerous assumption is that food can be “saved” by placing it back in the refrigerator after being left out for too long. “Refrigerating it after this period does not make it safe, as bacteria may have already multiplied to dangerous levels,” says Rao. “It’s safer to throw it out than risk foodborne illness.”Common Foodborne PathogensUnderstanding the main bacteria that cause food poisoning can help you recognize the signs of contamination and know when to seek medical attention.Salmonella (6–48 hours after ingestion): Causes diarrhea, fever, and cramps. Common in eggs, poultry, and raw fruits/vegetables.E. coli (1–8 days): Severe, often bloody diarrhea, with the risk of kidney failure in young children. Found in undercooked beef and unpasteurized products.Listeria (9–48 hours to several weeks): Affects pregnant women and elderly; can cause miscarriage, meningitis, or blood infection. Found in deli meats and soft cheeses.Norovirus (12–48 hours): Causes vomiting and diarrhea; spreads via contaminated produce or shellfish.Staphylococcus aureus (1–6 hours): Sudden nausea, cramps, and vomiting. Found in egg or potato salads left out too long.As American families gather to celebrate freedom, health experts hope they also exercise caution and common sense. “Just a few extra steps in food preparation and storage can save a holiday from turning into a trip to the emergency room,” says Rao.If you're hosting this year’s festivities, prepare in small batches, keep perishables cold, and discard anything that’s been sitting out for too long. Serving in smaller portions and replenishing frequently from a cooler or insulated container is one of the simplest ways to keep food safe without compromising on the spread.The Fourth of July is about celebrating independence, togetherness, and tradition—but none of that requires a side dish of stomach cramps or food poisoning. Food safety might not be flashy, but it’s the unsung hero of every successful cookout.

with fourth of july around the corner, are you making these food safety mistakes at your cookout?

Ishita Roy

Doctor Debunks Liver Detox Myths, Recommends These 14 Veggies Instead

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Detox this, detox that, we have all heard a lot about it. Not so new, but still trending everywhere is the liver detox. But, does it really work?

As per John Hopkins Medicine, there is no scientific proof of liver detox drinks, which have flooded the market. Tinsay Woreta, MD, and a John Hopkins hepatologist debunks the myth that liver cleanses are important for daily health maintenance and are especially helpful after you have overindulged. 

While some common ingredients in liver cleanses have been shown to have positive results — milk thistle has been shown to decrease liver inflammation, and turmeric extract has been shown to protect against liver injury — there have not been adequate clinical trial data in humans to recommend the routine use of these natural compounds for prevention, noted the John Hopkins Medicine website. 

To second this, a Florida-based gastroenterologist, Dr Joseph Salhab also shared a post on his Instagram that stressed on the fact that 'you don't need a liver detox or cleanse'. However, his post claimed that you can boost your liber function naturally by eating vegetables. 

Dr Salhab shared a list of 14 vegetables that would lower the risk of fatty liver disease and boost liver function. 

"From a gastroenterologist: These vegetables naturally boost the liver's detox enzymes, strengthening liver function and lowering the risk of fatty liver," he wrote on his Instagram post. 

<ol><li>Broccoli</li><li>Broccoli sprouts (highest sulforaphane content of all)</li><li>Brussels sprouts</li><li>Kale</li><li>Cabbage (green, savoy, Napa, etc.)</li><li>Bok choy</li><li>Collard greens</li><li>Mustard greens</li><li>Turnip greens</li><li>Swiss chard (contains other detox compounds, though lower in sulforaphane)</li><li>Arugula</li><li>Watercress</li><li>Rapini (broccoli rabe)</li><li>Cauliflower (not green, but still cruciferous and detox-active)</li></ol>

“Your liver already detoxifies your body, and good <span>nutrition</span> helps it work at its best. It’s because they’re high in compounds like sulforaphane, which help induce Phase II enzymes (example: glutathione S-transferases, UDP-glucuronosyltransferases),” explained the doctor. As per him, these vegetables naturally boost Phase II detox enzymes that are already present in your liver. 

As per the National Cancer Institute, US, Phase II detoxification is the process in which the liver uses one of two major enzyme pathways to change a toxic substance, such as an anticancer drug, into a less toxic substance that is easier for the body to excrete. In phase II detoxification, liver cells add a substance (such as cysteine, glycine, or a sulfur molecule) to a toxic chemical or drug, to make it less harmful.

liver detox a myth

nutrition

diet and nutrition

vegetables for liver

liver health

Detox this, detox that, we have all heard a lot about it. Not so new, but still trending everywhere is the liver detox. But, does it really work?As per John Hopkins Medicine, there is no scientific proof of liver detox drinks, which have flooded the market. Tinsay Woreta, MD, and a John Hopkins hepatologist debunks the myth that liver cleanses are important for daily health maintenance and are especially helpful after you have overindulged. While some common ingredients in liver cleanses have been shown to have positive results — milk thistle has been shown to decrease liver inflammation, and turmeric extract has been shown to protect against liver injury — there have not been adequate clinical trial data in humans to recommend the routine use of these natural compounds for prevention, noted the John Hopkins Medicine website. To second this, a Florida-based gastroenterologist, Dr Joseph Salhab also shared a post on his Instagram that stressed on the fact that 'you don't need a liver detox or cleanse'. However, his post claimed that you can boost your liber function naturally by eating vegetables. 14 Vegetables For Your Liver           View this post on Instagram            A post shared by Dr. Joseph Salhab (@thestomachdoc)]]>Dr Salhab shared a list of 14 vegetables that would lower the risk of fatty liver disease and boost liver function. "From a gastroenterologist: These vegetables naturally boost the liver's detox enzymes, strengthening liver function and lowering the risk of fatty liver," he wrote on his Instagram post. BroccoliBroccoli sprouts (highest sulforaphane content of all)Brussels sproutsKaleCabbage (green, savoy, Napa, etc.)Bok choyCollard greensMustard greensTurnip greensSwiss chard (contains other detox compounds, though lower in sulforaphane)ArugulaWatercressRapini (broccoli rabe)Cauliflower (not green, but still cruciferous and detox-active)How Do These Vegetables Work?“Your liver already detoxifies your body, and good nutrition helps it work at its best. It’s because they’re high in compounds like sulforaphane, which help induce Phase II enzymes (example: glutathione S-transferases, UDP-glucuronosyltransferases),” explained the doctor. As per him, these vegetables naturally boost Phase II detox enzymes that are already present in your liver. As per the National Cancer Institute, US, Phase II detoxification is the process in which the liver uses one of two major enzyme pathways to change a toxic substance, such as an anticancer drug, into a less toxic substance that is easier for the body to excrete. In phase II detoxification, liver cells add a substance (such as cysteine, glycine, or a sulfur molecule) to a toxic chemical or drug, to make it less harmful.

doctor debunks liver detox myths, recommends these 14 veggies instead

Drinks That Can Help You Stay Hydrated More Than Water

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When we feel thirsty, our first instinct is to reach for a glass of <span>water</span>. It’s often considered the gold standard of hydration—but is it actually the best drink to keep us hydrated? According to a fascinating study by researchers at Scotland’s St. Andrews University, the answer may surprise you.

The 2016 study, published in The American Journal of Clinical <span>Nutrition</span>, found that while plain water—both still and sparkling—is effective at hydrating the body quickly, it's not necessarily the most effective at keeping us hydrated over time. Beverages that contain a mix of nutrients—like milk or oral rehydration solutions—may do a better job.

<h4>Why Some Drinks Hydrate Better Than Others</h4>

Hydration isn’t just about how quickly fluid enters your system. It also depends on how long that fluid stays in your body. Professor Ronald Maughan, who led the study at St. Andrews’ School of Medicine, explained that two key factors influence how hydrating a beverage is: volume and nutrient composition.

First, the volume of a drink plays a crucial role in how fast it empties from the stomach into the bloodstream, where it can start rehydrating body tissues. The more fluid you drink, the quicker it’s absorbed—up to a point.

Second, drinks that contain small amounts of sugar, fat, protein, or electrolytes can actually slow down gastric emptying. That might sound like a bad thing, but in terms of hydration, it’s beneficial. It means fluids stay in your system longer, which helps you retain water and stay hydrated for extended periods.

Surprisingly, skim milk was ranked as the most hydrating beverage in the study. Its mix of lactose (a natural sugar), protein, and fat slows the rate at which fluid leaves the stomach. Additionally, milk contains sodium, an electrolyte that helps the body retain fluid and reduces urine output.

“Milk’s nutrient profile essentially acts like a hydration booster,” said registered dietitian Melissa Majumdar, who was not involved in the study but reviewed its findings. “It offers a balance of electrolytes and macronutrients that support fluid retention.”

The research team tested 13 common beverages to determine how well they hydrated the body over a four-hour period. Here’s the ranking, from most to least hydrating:

<ul><li>Skim milk</li><li>Oral rehydration solutions (e.g., Pedialyte, Liquid I.V.)</li><li>Whole milk</li><li>Orange juice</li><li>Cola</li><li>Diet cola</li><li>Cold tea</li><li>Tea</li><li>Sports drink</li><li>Still water</li><li>Sparkling water</li><li>Lager</li><li>Coffee</li></ul>

While oral rehydration solutions are designed for medical use—such as rehydrating patients with diarrhea—they include optimal amounts of sodium, potassium, and sugar to help the body absorb water efficiently.

<h4>Not All Sugars Are Created Equal</h4>

It might be tempting to think fruit juices and sodas are good hydrating options due to their high liquid content, but the reality is more complex. While these beverages may linger in the stomach slightly longer than water, their high sugar concentrations can pull water into the intestine via osmosis. That can actually reduce your body’s net fluid gain.

And unlike solid foods, sugary beverages add calories without satiety. “Juices and colas might quench your thirst briefly, but they don’t support long-term hydration and contribute excess sugars,” Majumdar warned.

Contrary to popular belief, coffee can contribute to your daily hydration—up to a point. A cup of coffee with around 80 milligrams of caffeine hydrates you about as well as water. However, drinking more than 300 milligrams (roughly 2–4 cups) could tip the scale, causing mild fluid loss, especially in those unaccustomed to caffeine.

Alcohol, on the other hand, is not your hydration friend. Strong alcoholic beverages like whiskey act as diuretics, increasing fluid loss. But a lower-alcohol beverage like beer may have a less dehydrating effect, primarily because it contains more water. “Beer would result in less water loss than whiskey,” Maughan explained. “Strong alcoholic drinks will dehydrate, dilute alcoholic drinks will not.”

<h4>Do You Need to Rethink Your Beverage Choices?</h4>

In everyday life, most people can rely on thirst cues to guide their fluid intake. However, for certain groups—like athletes training in the heat or individuals working long hours without access to fluids—strategic hydration becomes crucial.

While water remains an excellent and essential drink, it’s worth considering what else you’re sipping. Milk, rehydration solutions, and even some teas might offer better hydration under certain circumstances. But the takeaway is clear: hydration is about more than just drinking water—it's about how your body processes what you drink.

hydrating drinks

is water the most hydrating

milk hydration

water

When we feel thirsty, our first instinct is to reach for a glass of water. It’s often considered the gold standard of hydration—but is it actually the best drink to keep us hydrated? According to a fascinating study by researchers at Scotland’s St. Andrews University, the answer may surprise you.The 2016 study, published in The American Journal of Clinical Nutrition, found that while plain water—both still and sparkling—is effective at hydrating the body quickly, it's not necessarily the most effective at keeping us hydrated over time. Beverages that contain a mix of nutrients—like milk or oral rehydration solutions—may do a better job.Why Some Drinks Hydrate Better Than OthersHydration isn’t just about how quickly fluid enters your system. It also depends on how long that fluid stays in your body. Professor Ronald Maughan, who led the study at St. Andrews’ School of Medicine, explained that two key factors influence how hydrating a beverage is: volume and nutrient composition.First, the volume of a drink plays a crucial role in how fast it empties from the stomach into the bloodstream, where it can start rehydrating body tissues. The more fluid you drink, the quicker it’s absorbed—up to a point.Second, drinks that contain small amounts of sugar, fat, protein, or electrolytes can actually slow down gastric emptying. That might sound like a bad thing, but in terms of hydration, it’s beneficial. It means fluids stay in your system longer, which helps you retain water and stay hydrated for extended periods.Milk Tops the ListSurprisingly, skim milk was ranked as the most hydrating beverage in the study. Its mix of lactose (a natural sugar), protein, and fat slows the rate at which fluid leaves the stomach. Additionally, milk contains sodium, an electrolyte that helps the body retain fluid and reduces urine output.“Milk’s nutrient profile essentially acts like a hydration booster,” said registered dietitian Melissa Majumdar, who was not involved in the study but reviewed its findings. “It offers a balance of electrolytes and macronutrients that support fluid retention.”Hydration Rankings: What the Study FoundThe research team tested 13 common beverages to determine how well they hydrated the body over a four-hour period. Here’s the ranking, from most to least hydrating:Skim milkOral rehydration solutions (e.g., Pedialyte, Liquid I.V.)Whole milkOrange juiceColaDiet colaCold teaTeaSports drinkStill waterSparkling waterLagerCoffeeWhile oral rehydration solutions are designed for medical use—such as rehydrating patients with diarrhea—they include optimal amounts of sodium, potassium, and sugar to help the body absorb water efficiently.Not All Sugars Are Created EqualIt might be tempting to think fruit juices and sodas are good hydrating options due to their high liquid content, but the reality is more complex. While these beverages may linger in the stomach slightly longer than water, their high sugar concentrations can pull water into the intestine via osmosis. That can actually reduce your body’s net fluid gain.And unlike solid foods, sugary beverages add calories without satiety. “Juices and colas might quench your thirst briefly, but they don’t support long-term hydration and contribute excess sugars,” Majumdar warned.What About Coffee and Alcohol?Contrary to popular belief, coffee can contribute to your daily hydration—up to a point. A cup of coffee with around 80 milligrams of caffeine hydrates you about as well as water. However, drinking more than 300 milligrams (roughly 2–4 cups) could tip the scale, causing mild fluid loss, especially in those unaccustomed to caffeine.Alcohol, on the other hand, is not your hydration friend. Strong alcoholic beverages like whiskey act as diuretics, increasing fluid loss. But a lower-alcohol beverage like beer may have a less dehydrating effect, primarily because it contains more water. “Beer would result in less water loss than whiskey,” Maughan explained. “Strong alcoholic drinks will dehydrate, dilute alcoholic drinks will not.”Do You Need to Rethink Your Beverage Choices?In everyday life, most people can rely on thirst cues to guide their fluid intake. However, for certain groups—like athletes training in the heat or individuals working long hours without access to fluids—strategic hydration becomes crucial.While water remains an excellent and essential drink, it’s worth considering what else you’re sipping. Milk, rehydration solutions, and even some teas might offer better hydration under certain circumstances. But the takeaway is clear: hydration is about more than just drinking water—it's about how your body processes what you drink.

drinks that can help you stay hydrated more than water

This Traditional Japanese Diet Might Nature's Cure For Depression

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The world has long been in awe of Japan's washoku, its traditional diet, for its ability to promote longevity and strong physical well-being. But emerging research shows that the virtues of the old diet may reach beyond the body to provide essential insurance for the mind too. In a big study released in the journal Psychiatry and Clinical Neurosciences, researchers found strong evidence to believe that a traditional Japanese diet may protect against depression, a <span>mental health</span> crisis that plagues millions worldwide.

Mental health has become a worldwide issue in recent years, with depression reaching millions of people across the world. Although diet plays a well-proven role in physical health, its possible role in mental health has only recently gained attention.

Washoku, which is a cultural heritage passed down by UNESCO, is a traditional Japanese meal pattern with high content of seasonal foods and well-balanced nutrition. The diet commonly consists of white rice, miso soup, fish, soy foods, seaweed, mushrooms, steamed vegetables, and green tea. This eating habit is honored not only because of the flavor but also due to its nutritional balance.

Although the health advantages of washoku for heart disease, diabetes, and longevity have been established, its possible influence on mental health has only begun to receive scientific attention in recent times.

<h2>Research: The Link Between Washoku Diet and Depression?</h2>

Between 2018 and 2021, scientists questioned almost 12,500 workers from five large Japanese businesses. The volunteers, who were mostly men with an average age of 42.5, completed extensive questionnaires about their weekly intake of foods and beverages. The researchers then rated their compliance with washoku on two scales: the classic 0-to-9 scale and a revised 0-to-11 scale that added other foods that have been shown to aid mental health, including fruit, raw vegetables, and dairy.".

Of critical note, the researchers also tested for depressive symptoms, with 30.9% of survey respondents expressing feelings of despondency or demoralization—an extremely high percentage and one that reflects worldwide trends in workplace mental health.

The findings were dramatic. The more participants scored on the washoku diet questionnaires, the less likely they were to have symptoms of depression. When they were split into four groups according to diet compliance, those who consumed most washoku were 17% to 20% less likely to have depressive symptoms than those who consumed the minimum.

To ensure accuracy, the researchers statistically adjusted for a range of non-diet factors—including age, gender, marital status, education, job position, alcohol intake, smoking, exercise, sleep, and obesity—minimizing the risk that something other than diet was driving the results.

Why Washoku Diet Might Protect Your Mental Health?The researchers highlighted several possible mechanisms:

<strong><h3>Folate and Neurotransmitters</h3></strong>Seaweed, vegetables, and soy foods in the washoku diet are good sources of folate, a B vitamin used to make neurotransmitters such as serotonin and dopamine that control mood and emotional health.

<strong></strong><h3>Omega-3 Fatty Acids</h3>Fatty fish, a cornerstone of the washoku diet, is filled with omega-3s, which have anti-inflammatory properties and are associated with lower depression risk.

<strong><h3>Antioxidants</h3></strong>Vegetables of bright color, green tea, natto, and miso contain antioxidants that decrease oxidative stress in the brain—a component involved with depression.

<strong><h3>Umami and the Nervous System</h3></strong>The distinctive umami taste of Japanese cuisine can activate the parasympathetic nervous system, which helps lead to mental calmness and stability.

<h2>Washoku vs. Other Diets: How Does It Compare?</h2>

Even though fewer studies have examined the impact of the washoku diet on mental health, comparable trends have been seen in analyses of the Mediterranean diet, which also focuses on vegetables, whole grains, and fish. That similarity lends credence to the hypothesis that nutrient-rich, traditional diet styles may have similar protective features against depression.

Diet is a major factor, but mental health is determined by a multitude of other variables, such as stress levels, sleep quality, social support, and genetic makeup. The Japanese study controlled for some of these by adjusting for confounders, but experts stress the need for more holistic approaches to lifestyle intervention.

Washoku is not so much about what is on the plate—it's about how food is prepared, shared, and consumed. Meals tend to be consumed slowly, with regard to presentation and seasonality, encouraging mindfulness and social connection. These cultural elements might also contribute to aiding mental health.

<h2>How You Can Add Washoku Diet To Your Routine?</h2>

If you’re looking to support your mental health through dietary changes, integrating elements of the washoku diet into your meals could be a smart move. Focus on whole, minimally processed foods such as:

<ul><li>Steamed rice or other whole grains</li><li>Miso soup and fermented soy products</li><li>Grilled or simmered fish</li><li>Seaweed and mushroom dishes</li><li>Green tea as a daily beverage</li></ul>

And although the entire washoku diet may not be practical or appealing to all, the underlying philosophy—variety, balance, and nutritional value—can be translated into much cultural and regional cuisine. 

As depression reaches epidemic levels in many parts of the world, these results could have potentially broad-ranging consequences. Promoting traditional diets such as washoku could be a straightforward, culturally acceptable means of promoting mental health—particularly in the workplace and communities.

"More studies need to be done, but we would like evidence presented among Japanese individuals to be used in public health practices in workplaces and districts relating to depression prevention," the Japan Institute for Health Security stated in a press release.

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The world has long been in awe of Japan's washoku, its traditional diet, for its ability to promote longevity and strong physical well-being. But emerging research shows that the virtues of the old diet may reach beyond the body to provide essential insurance for the mind too. In a big study released in the journal Psychiatry and Clinical Neurosciences, researchers found strong evidence to believe that a traditional Japanese diet may protect against depression, a mental health crisis that plagues millions worldwide.Mental health has become a worldwide issue in recent years, with depression reaching millions of people across the world. Although diet plays a well-proven role in physical health, its possible role in mental health has only recently gained attention.What Is Washoku?Washoku, which is a cultural heritage passed down by UNESCO, is a traditional Japanese meal pattern with high content of seasonal foods and well-balanced nutrition. The diet commonly consists of white rice, miso soup, fish, soy foods, seaweed, mushrooms, steamed vegetables, and green tea. This eating habit is honored not only because of the flavor but also due to its nutritional balance.Although the health advantages of washoku for heart disease, diabetes, and longevity have been established, its possible influence on mental health has only begun to receive scientific attention in recent times.Research: The Link Between Washoku Diet and Depression?Between 2018 and 2021, scientists questioned almost 12,500 workers from five large Japanese businesses. The volunteers, who were mostly men with an average age of 42.5, completed extensive questionnaires about their weekly intake of foods and beverages. The researchers then rated their compliance with washoku on two scales: the classic 0-to-9 scale and a revised 0-to-11 scale that added other foods that have been shown to aid mental health, including fruit, raw vegetables, and dairy.".Of critical note, the researchers also tested for depressive symptoms, with 30.9% of survey respondents expressing feelings of despondency or demoralization—an extremely high percentage and one that reflects worldwide trends in workplace mental health.The findings were dramatic. The more participants scored on the washoku diet questionnaires, the less likely they were to have symptoms of depression. When they were split into four groups according to diet compliance, those who consumed most washoku were 17% to 20% less likely to have depressive symptoms than those who consumed the minimum.To ensure accuracy, the researchers statistically adjusted for a range of non-diet factors—including age, gender, marital status, education, job position, alcohol intake, smoking, exercise, sleep, and obesity—minimizing the risk that something other than diet was driving the results.Why Washoku Diet Might Protect Your Mental Health?The researchers highlighted several possible mechanisms:Folate and NeurotransmittersSeaweed, vegetables, and soy foods in the washoku diet are good sources of folate, a B vitamin used to make neurotransmitters such as serotonin and dopamine that control mood and emotional health.Omega-3 Fatty AcidsFatty fish, a cornerstone of the washoku diet, is filled with omega-3s, which have anti-inflammatory properties and are associated with lower depression risk.AntioxidantsVegetables of bright color, green tea, natto, and miso contain antioxidants that decrease oxidative stress in the brain—a component involved with depression.Umami and the Nervous SystemThe distinctive umami taste of Japanese cuisine can activate the parasympathetic nervous system, which helps lead to mental calmness and stability.Washoku vs. Other Diets: How Does It Compare?Even though fewer studies have examined the impact of the washoku diet on mental health, comparable trends have been seen in analyses of the Mediterranean diet, which also focuses on vegetables, whole grains, and fish. That similarity lends credence to the hypothesis that nutrient-rich, traditional diet styles may have similar protective features against depression.Diet is a major factor, but mental health is determined by a multitude of other variables, such as stress levels, sleep quality, social support, and genetic makeup. The Japanese study controlled for some of these by adjusting for confounders, but experts stress the need for more holistic approaches to lifestyle intervention.Washoku is not so much about what is on the plate—it's about how food is prepared, shared, and consumed. Meals tend to be consumed slowly, with regard to presentation and seasonality, encouraging mindfulness and social connection. These cultural elements might also contribute to aiding mental health.How You Can Add Washoku Diet To Your Routine?If you’re looking to support your mental health through dietary changes, integrating elements of the washoku diet into your meals could be a smart move. Focus on whole, minimally processed foods such as:Steamed rice or other whole grainsMiso soup and fermented soy productsGrilled or simmered fishSeaweed and mushroom dishesGreen tea as a daily beverageAnd although the entire washoku diet may not be practical or appealing to all, the underlying philosophy—variety, balance, and nutritional value—can be translated into much cultural and regional cuisine. As depression reaches epidemic levels in many parts of the world, these results could have potentially broad-ranging consequences. Promoting traditional diets such as washoku could be a straightforward, culturally acceptable means of promoting mental health—particularly in the workplace and communities."More studies need to be done, but we would like evidence presented among Japanese individuals to be used in public health practices in workplaces and districts relating to depression prevention," the Japan Institute for Health Security stated in a press release.

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