2023 - Clardoon Health

Posted on: December 25, 2023December 3, 2023

Are Your Snacking Habits Undermining Your Diet?

In the jolly Christmas season, as everything feels festive, there’s a tug-of-war between good meals and those tempting snacks. Imagine doing great with your breakfast, lunch, and dinner, feeling like a healthy-eating champion. But, oh boy, then come the snacks. That moment when pantry chips or breakroom brownies wave at you, and suddenly, indulging a bit too much becomes a daily thing. Recently, researchers from King’s College London dived into this everyday tale, shining a light on our snacking ways and how they might be messing with our health goals.

How the Study Worked

Researchers dug into the food logs of 854 individuals over 13 days as part of a broader diet study. The goal was to define what constitutes a snack and assess the quality of these mini-meals using a Snack Diet Index (SDI) that rated foods based on processing levels.

In this study, a snack was any food or drink with calories consumed at least 30 minutes before or after a meal. “Healthy” or “unhealthy” was determined using the Snack Diet Index, favouring whole foods over highly processed ones.

Key Findings

The study unearthed intriguing patterns in snacking behaviours. A staggering 95% of participants embraced at least one daily snack, contributing a significant 25% to their daily calorie intake. Notably, snacks exhibited a tendency toward higher carbs and lower protein than main meals. The surprising revelation was the weak correlation between the quality of meals and snacks; individuals grappled with high-quality meals but struggled with low-quality snacks, and vice versa. Strikingly, frequent indulgence in high-quality snacks correlated with lower body fat, with nuts and seeds emerging as top-tier choices and cakes and pies falling into the low-quality category. For those classified as overweight or obese, opting for higher-quality snacks correlated with reduced hunger and lower insulin levels. Additionally, the timing of snacks played a role, as morning snackers leaned towards higher-quality, lower-calorie options in contrast to their evening counterparts.

Key Takeaways

Celebrate Success: If you’re acing those main meals, that’s a win. Acknowledge and celebrate those habits as the foundation for progress.
Explore Root Causes: Instead of a simple snack swap, dig into why you snack. Is it stress, meal satisfaction, or mindless munching? Address the root cause for lasting change.
Consider the Environment: Your surroundings matter. Prep and have easy access to healthy snacks – after all, if it’s there, chances are it’ll be eaten.

Your journey to well-being involves more than just meals; snacks play a crucial part. Just in time for the holidays, celebrate your successes in creating healthy meals and navigate snack challenges with a problem-solving mindset. Dive into why certain snacking habits persist, examine your environment, and remember the power of preparation. Your nutrition adventure is dynamic—each intentional snack choice is a step toward a healthier, happier you.

References:

http://dx.doi.org/10.1007/s00394-023-03241-6

http://dx.doi.org/10.1016/j.heliyon.2023.e16210

Posted on: December 18, 2023December 20, 2023

Dietary Disparities: Understanding Discrimination’s Role in Food Behaviours

When it comes to eating behaviours, the profound impact of discrimination should not be overlooked. Recent research in Nature Mental Health reveals that discrimination extends beyond mere frustration—it acts as a significant stressor affecting the entire body, including areas of the brain and gut associated with appetite. This may shed light on the higher rates of obesity observed in some minority groups. Let’s explore this study in detail.

How the Study Unfolded

UCLA researchers conducted assessments measuring participants’ experiences of unfair treatment, such as being treated with less courtesy. After fasting for six hours, participants underwent MRIs while viewing images of food, ranging from calorie-rich to healthier options. Subsequently, the participants reported their willingness to consume the depicted foods and stool samples were collected.

Study Snapshot

The study engaged 107 participants, comprising 81% females and 19% males, with an average age of 29. Ethnic and racial diversity was represented, with 53% identifying as Hispanic, 14% as White, 10% as Black, 14% as Asian, and 8% falling into the Other category. This diverse group underwent a comprehensive examination, sharing insights into the nuanced relationship between experiences of discrimination and responses related to food consumption, brain activity, and gut markers of inflammation. The study’s breadth of participants adds depth to our understanding of how discrimination may impact various individuals across different demographics.

Key Findings

Individuals facing high levels of discrimination reacted intensely to images of sweets, particularly in brain regions linked to reward processing and appetite. They were more willing to consume unhealthy foods and showed higher gut markers of inflammation associated with obesity and poor heart health.

This is attributed to how discrimination sets off a chain reaction in the body. Emotional stress from discrimination heightens brain reactivity to food cues, increasing cravings for high-calorie foods. This stress also triggers communication between the brain and gut, leading to changes in the gut environment and increased inflammation. This cascade effect, over time, contributes to a higher risk of obesity.

Here’s What You Can Do

Awareness is Key: Recognise that discrimination can be an invisible yet powerful stressor, influencing eating behaviours. Being aware of the connection between discriminatory experiences and food choices is a crucial first step.
Empathy Builds Bridges: Approach experiences of discrimination with empathy, curiosity, and compassion. Understand that these stressors can have a profound impact on overall well-being, including the relationship with food.
Encourage Self-Reflection: Perform self-reflection practices, such as keeping a food and stress diary. This can help you identify patterns and gain insights into how discrimination may be influencing your eating habits.
Promote Mindful Choices: Emphasise the importance of mindfulness in making food choices. By being aware of the emotional stress triggered by discrimination, you can make more conscious decisions about your eating habits.
Highlight Common Experiences: Remember that you are not alone in facing these challenges. Discrimination affects many, and understanding this commonality can foster a sense of shared experience and support.
Cultivate Self-Compassion: Learn to have self-compassion by encouraging mindfulness, acknowledging shared humanity, and fostering self-kindness. Breaking free from the cycle of stress-induced eating requires a compassionate and understanding approach towards oneself.

As you embark on your wellness journey, recognise that understanding the impact of discrimination on nutrition is a powerful tool for self-discovery and resilience. Through awareness and empathy, you can navigate the complexities of stress-induced eating, making mindful choices that align with your well-being. Remember, by embracing your unique experiences and fostering self-kindness, you do not only break free from negative cycles but also pave the way for a healthier, more empowered you.

References:

https://www.nature.com/articles/s44220-023-00134-9#Sec27

Posted on: December 11, 2023December 3, 2023

Unravelling the Impact of Menstrual Cycles on Recovery: A Closer Look

For individuals navigating the ebb and flow of menstrual cycles, the impact on daily life can be substantial. From bloating to mood swings, the menstrual cycle can dictate how we feel and, for some, how we train. But does syncing your workout routine with your menstrual cycle truly make a significant difference in performance and recovery? Let’s delve into a recent study published in the International Journal of Sports Physiology and Performance to unravel the insights.

Understanding the Menstrual Cycle Phases: Breaking it Down

Before we dive into the study, let’s have a quick refresher on the phases of the menstrual cycle. It spans from the period (early follicular phase) to preparation for ovulation (late follicular phase), ovulation (ovulatory phase), and finally, the luteal phase until the next period begins.

Now, let’s discuss the study’s approach. The focus was on 49 elite female athletes engaged in various sports, including cycling, running, and cross-country skiing. The objective was to assess their recovery and training readiness across different phases of the menstrual cycle

While the study observed a slightly higher resting heart rate in the mid-luteal phase, this variance was deemed insignificant for training or recovery. Perceived sleep quality dipped during this phase, suggesting athletes felt their sleep was worse. Physical readiness to train was lower in the ovulatory and mid-luteal phases. However, the researchers emphasised that these effects were minute and unlikely to substantially impact even elite athletes.

Key Takeaways: Navigating the Nuances

Minimal Impact on Training and Recovery: Scientific evidence, particularly from elite athletes, suggests that menstrual cycle phases may have minimal influence on training and recovery. It’s essential to recognise that these effects might differ for non-elite athletes.
Individualised Approach: While scientific data might not strongly support cycle-phase-specific training, individual preferences matter. If a person finds success in aligning workouts with the menstrual cycle, it’s a valid approach. The key is to tailor fitness routines based on what works.

In conclusion, understanding the menstrual cycle’s potential impact on training is one aspect, but personalisation remains crucial. Whether syncing workouts with cycles or maintaining a consistent routine, the focus should be on what best suits the individual, acknowledging that everyone responds uniquely to the influence of hormonal shifts. As you venture into your fitness regimen, recognise that every step and effort contributes to your well-being. Enjoy the process, acknowledge achievements, and take pride in your progress.

References:

https://journals.humankinetics.com/view/journals/ijspp/18/11/article-p1296.xml

Posted on: December 4, 2023December 2, 2023

Can Your Genes Dictate Your Ideal Diet?

Have you ever wondered why two people can embark on a similar diet, yet experience vastly different results? A recent study delved into the intriguing realm of genetics to explore if some individuals are genetically predisposed to thrive on specific diets, be it high in carbs or rich in fats.

The Genetic Diet Conundrum

Weight-loss studies often yield diverse individual outcomes, prompting scientists to investigate if genetic variations could make someone a “fat responder” or a “carb responder.” The theory suggests that tailoring diets to these genetic predispositions might optimise weight loss.

In a 12-week program involving 122 participants, half assigned to a higher-fat diet and half to a higher-carb diet, researchers aimed to align participants with their genetic predispositions. Astonishingly, the results showed no significant difference in weight loss between those on a diet aligned with their genotype and those whose meals were not.

The Genes vs. Weight Loss Verdict

The study’s revelation challenged the assumption that genetically tailored diets lead to better weight loss outcomes. Whether participants followed a genotype-concordant or genotype-discordant diet, the average weight loss was about the same, hovering around 5% of their initial body weight in 12 weeks.

While the concept of “precision nutrition” gains traction, promising tailored dietary plans based on genetics, this study suggests that, at least for weight loss, the impact may be less significant than anticipated. It turns out that your genes might not be the sole arbiters of the perfect diet.

Key Takeaways: Beyond Genetics

Precision Nutrition’s Current Landscape: The study highlights that, for weight loss, we might not be at the point where precision nutrition based on genetics significantly outperforms general dietary advice.
Factors Beyond Genes: While genetics play a role, numerous other factors, such as personal preferences, lifestyle, and mental well-being, also heavily influence the success of a dietary approach.

Embracing the dynamic relationship between genetics and diet is an ongoing journey in the realm of nutrition. While the study challenges the notion of a one-size-fits-all approach based on genetics for weight loss, it illuminates the intricate interplay of factors influencing dietary success. Remember, in the pursuit of personalised nutrition, genes are just one piece of the puzzle. Acknowledging individual preferences, lifestyles, and holistic well-being is pivotal.

So, as we navigate this intricate landscape of nutritional science, understanding the synergy between our genes and broader lifestyle choices becomes paramount. It’s a journey, and every step towards unravelling this complexity brings us closer to a more nuanced and effective approach to personalised nutrition.

References:

http://dx.doi.org/10.1038/s41467-023-41969-1

Posted on: November 27, 2023November 30, 2023

20 Sleep Myths Debunked

Could sleep myths be affecting people’s sleep quality? New research from Villanova University suggests that they might. In a study involving 1,120 adults, participants were surveyed to assess their belief in false statements about sleep. Surprisingly, the study found that many people endorsed these sleep myths, with 10 out of 20 false statements being endorsed by at least 50 percent of the participants.

The consequences of believing in these sleep myths were significant. Those with higher scores for sleep myth beliefs demonstrated inconsistent bedtimes, more frequent napping, engaged in activities in bed that are incompatible with good sleep hygiene, and perceived few negative consequences of insufficient sleep.

Let’s take a closer look at some of these myths and why they are misleading:

Myth #1: Being able to fall asleep “anytime, anywhere” is a sign of a healthy sleep system.

Reality: It can indicate sleep deprivation or sleep apnea.

Myth #2: Most adults need only 5 or fewer hours of sleep for general health.

Reality: Getting less than 5 hours of sleep is linked to various health problems.

Myth #3: Your brain and body can learn to function just as well with less sleep.

Reality: Continued sleep deprivation leads to decreased performance.

Myth #4: Adults sleep more as they get older.

Reality: Older adults often get less sleep than younger individuals.

Myth #5: If you can get it, more sleep is always better.

Reality: Oversleeping, usually defined as consistently sleeping more than 9 hours a night, can lead to issues like increased inflammation, obesity risk, and cognitive decline if done as a habit. These negative effects can also be amplified by a sedentary lifestyle. However, it must be emphasised that optimal sleep duration varies from person to person.

Myth #6: One night of sleep deprivation will have lasting negative health consequences.

Reality: While short-term sleep deprivation can often be fixed with a good night’s rest, chronic sleep deprivation can lead to lasting health issues like heart disease and obesity. Prioritising regular, healthy sleep patterns is crucial to avoiding these long-term health problems.

Myth #7: In terms of your health, it doesn’t matter what time of day you sleep.

Reality: Disrupted circadian rhythms from nighttime work can lead to health issues.

Myth #8: Lying in bed with your eyes shut is almost as good as sleeping.

Reality: Wakefulness and deep sleep have distinct physiological differences.

Myth #9: If you have difficulty falling asleep, it’s best to stay in bed and try to fall back to sleep.

Reality: Stimulus control therapy, such as leaving the bed until tired, can help with insomnia.

Myth #10: Although annoying for bed partners, loud snoring is mostly harmless.

Reality: Snoring can be a sign of obstructive sleep apnea.

Myth #11: A sound sleeper rarely moves at night.

Reality: Occasional movement is normal during sleep, but chronic movement could indicate a sleep problem.

Myth #12: Hitting snooze when you wake up is better than getting up when the alarm first goes off.

Reality: Fragmented sleep from snoozing can lead to decreased mental flexibility and mood.

Myth #13: If you’re having difficulties sleeping at night, taking a nap in the afternoon is a good way to get adequate sleep.

Reality: Napping can disrupt your sleep-wake cycle and exacerbate insomnia.

Myth #14: Alcohol before bed will improve your sleep.

Reality: Alcohol before bed may aid initial sleep, but it can disrupt the second half of the night, causing more awakenings and affecting overall sleep quality. You can read more about this in this blog post.

Myth #15: For sleeping, it’s better to have a warmer bedroom than a cooler bedroom.

Reality: Warm environments are associated with worse sleep; cooler bedrooms are generally better.

Myth #16: Boredom can make you sleepy even if you got adequate sleep beforehand.

Reality: Boredom may reveal underlying sleepiness and inadequate sleep.

Myth #17: Watching television in bed is a good way to relax before sleep.

Reality: Watching TV before bedtime can increase arousal and hinder sleep.

Myth #18: Exercising within 4 hours of bedtime will disturb your sleep.

Reality: Late-night exercise (1-2 hours before bedtime) can make falling asleep harder for some as adrenaline and heart rate become elevated. However, it is no secret that regular exercise improves overall sleep quality. Hence, find a routine that works for you; if late workouts affect sleep, consider exercising earlier in the day to balance fitness and restful sleep.

Myth #19: During sleep, the brain is not active.

Reality: Based on brain wave activity, there seems to be plenty going on inside our heads.

Myth #20: Remembering your dreams is a sign of a good night’s sleep.

Reality: Longer sleep duration, not dream recall, is associated with better sleep.

These are just a few of the sleep myths that people commonly believe. It’s essential to address these misconceptions as they can influence individuals’ sleep behaviours and habits. While some of these myths might have a grain of truth for specific individuals, the key is to tailor sleep practices to what works best for you. Remember, sleep is a vital component of overall well-being, and dispelling these myths can lead to healthier sleep habits and, consequently, improved health.

References:

http://dx.doi.org/10.1016/j.sleh.2021.10.004

http://dx.doi.org/10.1016/j.sleh.2019.02.002

Posted on: November 20, 2023October 4, 2023

Want a Healthier Heart? Ask: How Often Should I Move?

You’ve probably heard the phrase “Sitting is the new smoking” quite a bit. Although it might slightly sensationalise the issue, it holds some truth. In reality, any level of movement surpasses the absence of it, and, for most people, increasing their physical activity yields better results.

A recent study, conducted by scientists at Columbia University, unveiled an uncomplicated yet efficient approach to enhancing heart health: “exercise snacks.” These consist of brief bursts of physical activity, such as five minutes of walking every half hour. The researchers discovered that integrating these “exercise snacks” into your daily routine can substantially reduce the risk of heart disease and other chronic ailments.

But before you assume it’s a miraculous solution, let’s delve into the study’s intricacies to better comprehend the researchers’ findings.

Background

Our contemporary sedentary lifestyles, characterised by prolonged hours at desks or in front of screens, have been correlated with cardiovascular diseases and elevated mortality rates. Although studies have underscored the advantages of taking breaks from sitting, the precise frequency and duration of these breaks remain ambiguous.

The World Health Organization’s 2020 Physical Activity Guidelines acknowledged the need to clarify this matter to facilitate the inclusion of more physical activity into people’s everyday lives. Columbia University’s researchers embarked on this mission.

The Study

The study encompassed eleven adults aged 45 and older, mandated to spend eight hours seated in ergonomic chairs over five separate days. Consequently, they were only permitted to stand up for bathroom breaks or scheduled “exercise snacks.”

Throughout the study, participants underwent various conditions, randomly allocated, with a minimum of four days between each:

- Continuous sitting (the control group)
- Light-intensity walking every 30 minutes for 1 minute.
- Light-intensity walking every 30 minutes for 5 minutes
- Light-intensity walking every 60 minutes for 1 minute
- Light-intensity walking every 60 minutes for 5 minutes

The walking sessions transpired on a treadmill, set to a leisurely pace of 2.0 mph, equivalent to a very slow stroll. The researchers gauged vital cardiovascular health indicators, encompassing blood sugar and blood pressure, fatigue, mood, and cognitive performance.

Study Findings

In comparison to continuous sitting for eight hours, blood sugar levels substantially decreased when participants engaged in the “every 30 minutes for 5 minutes” exercise snack. Intriguingly, none of the other exercise patterns resulted in a significant reduction in blood sugar.

Regarding blood pressure, all forms of exercise snacks led to a statistically significant drop in systolic measurements compared to uninterrupted sitting. The most pronounced reductions in systolic blood pressure were evident in the “every 60 minutes for 1 minute” exercise snack (-5.2 mmHg) and the “every 30 minutes for 5 minutes” exercise snack (-4.3 mmHg).

Fatigue levels diminished with all exercise snacks, except for the “every 60 minutes for 1 minute” break. The most considerable reductions in fatigue were reported after the “every 30 minutes for 5 minutes” and “every 60 minutes for 5 minutes” exercise snacks.

In summary, introducing a 5-minute walking break every 30 minutes appeared to be the most effective in enhancing various health markers. Nonetheless, it is crucial to acknowledge that this study featured a limited sample size; thus, its findings offer valuable insights but remain inconclusive.

Key Takeaways:

Blood Pressure Benefits: The study’s outcomes imply that these exercise snacks could substantially influence blood pressure. This holds significance as aerobic exercise is frequently recommended as an initial hypertension treatment.
Prioritise Movement: Importantly, any form of movement surpasses prolonged sitting. Many individuals may underestimate the extent of their daily sedentary routines. Therefore, we recommend tracking activity levels for a week, either manually or with a fitness tracker, to heighten awareness and stimulate increased activity.

In summary, integrating short, regular bursts of movement into your daily schedule can be a pragmatic and effective approach to enhancing heart health and overall well-being. Remember, progress matters more than perfection.

References:

http://dx.doi.org/10.1249/MSS.0000000000003109

http://dx.doi.org/10.1136/bjsports-2020-102955

Posted on: November 13, 2023November 13, 2023

French Fries vs. Almonds: A Surprising 30-Day Study

For 30 days, a group of lucky participants got to enjoy a daily serving of French fries. Sounds like a dream, right? But this was no ordinary feast; it was a scientific experiment conducted by researchers from the University of Alabama-Birmingham. The goal? To test a fascinating hypothesis: would there be any difference in fat gain between those who added 300 calories of French fries to their daily diet compared to those who added 300 calories of almonds? Let’s dig into this study to uncover the results.

Background

Observational studies have suggested a link between potato consumption, especially in the form of French fries and chips, and weight gain. However, these studies show correlation, not causation, leaving room for speculation. One possibility is that people who consume more potatoes might lead overall unhealthier lifestyles or have a tendency to overeat in general. Researchers acknowledge the limitations of such studies and cite a meta-analysis that indicates people tend to gain less weight than expected when they add energy (in the form of a specific food) to their diet. The theory is that individuals compensate for the extra calories by adjusting their behaviors.

The Study

This study was a randomised, controlled trial that involved 165 participants with an average age of 30 and an average BMI of 26. The majority (68%) were female, and none had type 1 or type 2 diabetes. Participants were divided into three groups:

Group #1: Almonds (the control group)
Group #2: French fries
Group #3: French fries with herb/spice mix

Each group was instructed to consume a pre-packaged, 300-calorie serving of their assigned food daily, with no other dietary modification instructions provided. Group #3 received an additional herb/spice mix to determine if it influenced the results. The researchers aimed to examine whether the herb/spice mix would affect how the participants’ bodies processed the calories.

Study Findings

The study found no significant differences in changes in fat mass between the groups. There were also no notable differences in body weight between the almond group and the French fries with the herb/spice mix group.

However, the group that consumed regular French fries (without the herb/spice mix) did experience a statistically different change in body weight compared to both the almond group and the herb/spice mix group.

Key Points to Consider

Short-Term Study: It’s crucial to note that this study was relatively short-term. While it measured changes in fat mass and body weight, it couldn’t assess the long-term health impact of such dietary changes over years or decades.
Lack of Monitoring: The researchers couldn’t monitor participants’ actual food intake or adherence to the dietary instructions. Whether participants followed the instructions precisely and consistently for 30 days remains unknown, making the differences in body weight less conclusive.
Potential Conflicts of Interest: The study received partial support from the Alliance for Potato Research and Education and included food donations from J.R. Simplot Company. Additionally, some of the researchers had received funding from the Almond Board and the Alliance for Potato Research and Education. While these factors were disclosed and didn’t affect the study’s methodology, they’re essential to consider when interpreting the results.

What You Can Learn from This Study

Food Choices Matter: While the study suggests that adding 300 calories of French fries may not lead to more fat gain than the same calories from almonds, remember that the type of food you choose matters in your overall diet. Some foods are more satisfying and better for weight management than others.
Nutrient-Rich Potatoes: Potatoes, including French fries, have nutritional benefits. They contain resistant starch and dietary fibre, which can make you feel full and support your digestive health. Plus, they provide essential vitamins and minerals.
Plain Potatoes are Satisfying: Research has shown that plain-boiled potatoes are quite filling. They rank high on the “Satiety Index,” meaning they can help you feel satisfied with your meal. However, it’s often the toppings and additions like salt, oil, butter, and sour cream that contribute extra calories and may lead to weight gain.
Consider Your Overall Diet: When making food choices, think about your entire diet and how different foods fit into it. It’s not just about one meal, but how your daily food choices align with your health and fitness goals.

In conclusion, this study offers insights into short-term effects, but remember that the bigger picture of your diet and individual preferences is vital for long-term health and weight management. As you make food choices, focus on balance and sustainability to achieve your health and fitness objectives.

Posted on: November 6, 2023November 8, 2023

Rejection Sensitivity: Does It Affect Our Relationship with Food?

The echoes of childhood experiences often reverberate throughout our lives, shaping our perceptions, behaviours, and even our relationship with food. Memories of being teased or rejected based on appearance can leave lasting imprints, influencing how we approach nutrition and health. This phenomenon is closely tied to rejection sensitivity, a personality trait that has significant implications for our eating habits and overall well-being. In this article, we delve into the intriguing connection between rejection sensitivity and disordered eating behaviours, as unveiled by a recent study conducted by researchers at McGill University.

The Study’s Exploration

The researchers at McGill University embarked on a quest to uncover the intricate relationship between rejection sensitivity and our attitudes towards food. Their hypothesis revolved around the idea that individuals who fear rejection may be more prone to experiencing interpersonal stress. This stress, arising from social conflicts, bullying, or ostracism, could trigger extreme responses concerning food, such as binge eating or strict dietary restrictions, as a way of coping.

To test their hypothesis, the scientists engaged two groups of females in a series of questionnaires. These surveys aimed to uncover:

Participants’ feelings about rejection
Their encounters with ostracism and bullying
Their perspectives on eating, body weight, and shape
Their height and weight measurements

The Study’s Revelations

The study’s findings unveiled compelling insights into the connection between rejection sensitivity and disordered eating. Surprisingly, it wasn’t interpersonal stress that acted as the primary link between rejection sensitivity and disordered eating. Instead, rejection sensitivity demonstrated a direct association with concerns about body weight and shape, as well as binge eating.

In essence, the fear of rejection or the perception of rejection, regardless of whether it’s rooted in reality, can significantly contribute to disordered eating patterns. Intriguingly, individuals with high rejection sensitivity might develop eating issues as a means of self-preservation, attempting to shield themselves from potential interpersonal issues rather than using these behaviours as a response to stress.

Key Takeaways for Your Journey

Food Issues Reach Beyond Nutrition: Your relationship with food isn’t solely about what’s on your plate. It’s a complex interplay of your life experiences, your unique personality, the people around you, and how you perceive yourself. These elements not only determine what and how much you eat but also shape your emotional connection with food.
Navigating Relationship Challenges: If you find yourself in the midst of relationship turmoil or battling feelings of isolation, it’s essential to be mindful of how this can impact your eating habits. Emotional struggles can lead to unhealthy relationships with food, so it’s crucial to stay vigilant and seek support if needed.
Empowering Your Journey: Boosting your self-esteem can be a powerful tool in overcoming rejection sensitivity and its effects on your eating behaviours. While therapists are experts in this area, you can kickstart this process by building self-awareness. Consider exploring techniques like cognitive behavioral therapy, art therapy, mindfulness, and meditation. These initial steps can pave the way for a healthier relationship with food and yourself.

In conclusion, the enlightening study from McGill University highlights the profound influence of rejection sensitivity on our eating behaviours. It serves as a reminder that our connection with food runs deep, intertwined with our past experiences and emotions. As you embark on your personal journey towards healthier eating habits, remember that it’s not just about what’s on your plate but also about nurturing a positive relationship with food and yourself.

References:
https://www.sciencedirect.com/science/article/abs/pii/S0195666323001216

Posted on: October 30, 2023November 2, 2023

Cracking the Code to Long-Term Weight Loss

When it comes to achieving weight loss goals, many people can relate to the initial excitement of shedding those extra pounds. But the real challenge lies in maintaining that hard-earned progress for the long haul. While weight loss can be tough, maintaining it over time can be even harder. Shockingly, statistics show that only about 20 percent of people who lose weight manage to keep it off for the long-term. So, what’s the secret? What sets apart those who successfully maintain their weight loss from those who struggle? A recent study published in Obesity provides some valuable insights into this million-dollar question.

Study Snapshot

The study involved 6,139 participants with the following demographics:

- 94.3% were of white ethnicity
- 91.9% were female
- 88.2% had a college education
- The average age was 53.6 years
- The average BMI was 27.8
- Inclusion criteria: Participants must have lost 20 pounds (9.1 kg) of body weight and maintained that for at least one year
- Average weight loss achieved was 24.3 kg (53.6 lb)
- Average time of weight loss maintenance was 3.4 years

It’s important to note that while this group was somewhat homogenous, future research should explore more diverse populations.

Insights from the Study

The study gathered responses from participants through an online questionnaire, which were then analysed using machine learning to identify trends. Here are some key takeaways:

- Motivations for Weight Loss: Participants had various motivations to begin their weight loss journey, including health concerns, appearance, physical limitations, social prompts, and a desire for change. This diversity of motivations highlights that there’s no one-size-fits-all approach to weight loss.
- Motivations for Maintenance: Participants were motivated to maintain their weight loss by comparing their current state to their past, enjoying improved health and appearance, and recognising the benefits of their achievements.
- Top Maintenance Advice: The study revealed that perseverance in the face of setbacks and continued tracking of food intake were crucial for long-term weight loss maintenance.
- Perks of Maintenance: Maintainers reported numerous benefits, including increased confidence, reduced pain, improved body image, better overall health (including blood pressure, cholesterol, and diabetes), and a sense of ease in both mind and body.

What You Need to Know

Finding Your Motivation: Understand that people embark on their weight loss journey for various reasons, whether it’s health concerns, body image, physical limitations, or societal pressure. Your journey is unique, and your motivation matters. Identify what truly drives you to succeed.
Embrace Your Achievements: Recognise that maintaining your weight loss is about celebrating how far you’ve come. Compare your current state to your past self. Revel in the joy of improved health, appearance, and overall well-being.
Overcoming Setbacks: Be prepared for challenges along the way. Understand that setbacks are a natural part of any journey. The key is resilience. When obstacles arise, persevere and keep moving forward. Remember, small setbacks don’t define your entire journey.
The Power of Tracking: Tracking your food intake is a valuable tool, not just during weight loss but also for maintenance. It helps you stay mindful of your choices and prevents drifting too far off course. Consider different tracking methods that work for you, whether it’s portion control or intuitive eating.
Mindset Matters: Cultivate a positive mindset. Recognise that progress, not perfection, is the goal. Understand that it’s normal to face ups and downs. How you respond to setbacks can shape your success. Stay focused on your long-term goals and keep pushing forward.
Identifying Cognitive Distortions: Learn to spot and modify cognitive distortions—those negative thoughts that don’t reflect reality. Challenge over-generalisations and harsh self-judgment. By adjusting your thought patterns, you can reduce stress and improve your overall well-being.

In conclusion, maintaining weight loss is an achievable goal with the right mindset and strategies. Your journey is personal, and understanding your motivations, celebrating your achievements, and staying resilient are essential for long-term success. Tracking your progress and addressing negative thought patterns can make the journey smoother and more sustainable. Remember, you’ve got the power to maintain your weight loss and enjoy a healthier, happier life.

References:

https://pubmed.ncbi.nlm.nih.gov/29156185/

https://pubmed.ncbi.nlm.nih.gov/16002825/

https://www.ncbi.nlm.nih.gov/pubmed/11477495

https://onlinelibrary.wiley.com/doi/10.1002/oby.23372

https://pubmed.ncbi.nlm.nih.gov/24355667/

https://pubmed.ncbi.nlm.nih.gov/34029443/

https://pubmed.ncbi.nlm.nih.gov/31970912/

https://www.mdpi.com/2072-6643/11/12/3046

Posted on: October 23, 2023October 3, 2023

Exercise Intensity vs. Volume: What Really Matters for Fat Loss?

When you see that iconic image comparing a sprinter’s muscular physique to a marathoner’s lean build, you might wonder which one is more effective for fat loss. However, this comparison between Olympians can be misleading, as their training, recovery, sleep, and nutrition are worlds apart from the average person’s. Recently, researchers from the University of Cambridge delved into the exercise intensity vs. exercise volume debate, investigating which factor matters most for fat loss in everyday individuals. The results are encouraging for everyone, regardless of their training preferences. In this article, we explore why the Olympian comparison falls short and uncover the findings of the Cambridge study, shedding light on the essential elements of effective fat loss through exercise.

Why Most People Will Never Do a “Sprinter’s Workout”

Before we delve into the Cambridge study’s findings, let’s address the common misconception perpetuated by the sprinter vs. marathoner comparison. While this comparison aims to highlight the benefits of high-intensity sprint intervals for fat loss, it doesn’t apply to most individuals. The athletes featured in these images are world-class, naturally built for their respective sports, and dedicated their lives to achieving peak performance. Elite sprinters, for instance, undergo rigorous training regimens, including sub-maximal sprints, technique work, mobility training, and weightlifting, often training twice a day for several hours. Similarly, Olympic marathoners possess bodies specifically suited for long-distance running. Attempting to emulate their training would be impractical and unrealistic for most people.

What the Cambridge Study Unveiled

The Cambridge study examined the relationship between exercise intensity, exercise volume, and body fat levels in “regular” individuals. Unlike Olympians, these participants followed everyday routines. The researchers analysed data from over 11,000 middle-aged adults and assessed their body fat percentages using DEXA scans. Participants wore combined heart-rate monitors and movement sensors 24/7 for six days, providing data on their physical activity levels. The study yielded valuable insights into the significance of exercise intensity and volume for fat loss.

What the Study Found

The study uncovered a fundamental relationship between physical activity and body fat levels. Participants who engaged in more physical activity exhibited lower body fat percentages, regardless of gender. Notably, women experienced more significant improvements in body composition with higher physical activity levels. When evaluating exercise intensity, individuals who engaged in vigorous activities had lower body fat percentages. Conversely, those who primarily participated in lower-intensity activities exhibited higher body fat percentages. However, the study’s most crucial revelation was that the total amount of energy expended through physical activity, irrespective of intensity, played the most significant role in fat loss. In essence, individuals who burned the most calories through movement were more likely to have lower body fat percentages.

Key Takeaways

Start Where You Are: If you’re new to exercise or struggling to get started, remember that even small steps count. The study showed that the biggest difference in body fat was between people who were less active and those who added a bit more movement to their daily routine. So, don’t stress about doing intense workouts right away. Begin with something manageable, like a short daily walk or a few minutes of exercise. What matters most is taking that first step towards a more active lifestyle.
Your Unique Path: Understand that there’s no universal exercise plan that works for everyone. Your fitness journey should align with your goals, preferences, and what feels right for your body. High-intensity workouts may suit some, while others may prefer steady-paced activities. It’s all about finding an approach that fits your lifestyle and keeps you motivated. Don’t be afraid to explore different types of exercises until you discover what works best for you.

In summary, the Olympian comparison might not apply to most of us, but the study’s findings offer valuable insights. It’s not about pushing yourself to extremes but rather about embracing movement in a way that suits your individual needs and preferences. Start small, stay consistent, and choose activities that align with your goals. Your fitness journey is unique, and by tailoring it to your lifestyle, you can achieve sustainable fat loss and overall well-being.

References:

http://dx.doi.org/10.1038/s41366-021-00970-8

http://dx.doi.org/10.1249/MSS.0b013e31821ece12