July 2023 - Clardoon Health

Posted on: July 31, 2023July 7, 2023

What Makes You Eat More Calories? Let’s Find Out!

Do you ever wonder why some meals leave you feeling satisfied while others make you want to keep eating? A recent study aimed to unravel the mystery behind what determines our calorie intake. The findings might surprise you and challenge some of your beliefs.

The researchers discovered that certain factors were consistently linked to how many calories people consumed. These factors included the energy density of food (how many calories are packed into a gram), the presence of hyperpalatable foods (tempting and tasty treats), and the speed at which we eat. These findings make sense and align with what we would expect.

However, there was one unexpected twist involving protein. For years, we believed that a high-protein meal would make us feel fuller for longer and help control our appetite. But the study’s results challenged this notion.

Let’s take a closer look at the study to understand its implications.

Understanding Protein

Protein has long been considered a key player in managing weight and controlling hunger. It was believed that a protein-rich meal would increase both satiation (feeling full while eating) and satiety (feeling full between meals). This idea made protein a popular recommendation for weight management and appetite control.

To explore the relationship between diet and calorie intake, researchers analysed data from two experiments. The participants in these experiments were given different diets, including unprocessed and hyper-palatable foods, low-fat and low-carb options, and a mix of plant-based and animal-based foods.

The researchers examined four variables to understand their impact on satiation and satiety: energy density, hyper-palatable content, eating rate, and protein content. They found that energy density, hyper-palatable content, and eating rate were consistently related to higher calorie consumption. These findings were expected and in line with previous knowledge.

The Protein Puzzle

The real surprise came when analysing the effects of protein. In diets with balanced fat and carbs, a higher protein intake was associated with more eating. This was unexpected, especially since these diets included both processed and unprocessed foods. However, the effect of protein on calorie consumption was minimal in low-carb and low-fat diets, which used mostly unprocessed foods.

When it came to satiety (feeling full between meals), protein intake at one meal was linked to higher calorie intake at the subsequent meal in low-carb and low-fat diets. This contradicted what we believed about protein’s role in reducing hunger.

Deciphering the Results

Understanding the study can be challenging due to its complexity and conflicting findings. The researchers themselves expressed surprise and confusion over the protein results. They offered potential explanations, including the need for a higher protein intake range, the influence of highly processed foods on protein effects, and the possibility of longer-term effects on satiety.

The Takeaways

1. Protein isn’t a magic solution for weight management.

While protein offers many benefits, including muscle repair and hormone production, this study suggests that its impact on satiety might not be as significant as previously believed. However, it’s important to note that this study wasn’t specifically designed to explore satiety. Therefore, we should not rely solely on this study to change our eating habits or give advice to clients.

2. Energy density and hyper-palatable foods play a crucial role.

The study reaffirms that the energy density of food and the presence of hyper-palatable treats strongly influence calorie intake. Foods high in fat tend to have higher energy density, and while some, like nuts and avocados, are nutritious, others, like pastries, should be consumed in moderation. Hyper-palatable foods, often found in snack aisles and drive-throughs, should be enjoyed mindfully, considering both pleasure and calories.

3. Slow down your eating pace.

While eating rate has a slightly less significant impact on calorie consumption compared to energy density and hyper-palatable foods, it remains consistent across different diets. Slowing down and savoring your meals can contribute to better weight management, regardless of your preferred eating pattern.

In conclusion, understanding what influences our calorie intake is a complex endeavor. This study sheds light on some unexpected findings regarding protein’s impact on satiety. While more research is needed, it’s clear that factors like energy density, hyper-palatable foods, and eating rate play significant roles in how much we eat. By being mindful of these factors, we can make better choices to support our health and weight management goals.

References:

https://www.nature.com/articles/s43016-022-00688-4

http://dx.doi.org/10.1016/j.cmet.2019.05.008

http://dx.doi.org/10.1038/s41591-020-01209-1

https://twitter.com/KevinH_PhD/status/1620095752088473600

Posted on: July 24, 2023July 7, 2023

Can Emotional Regulation Combat Stress?

Feeling overwhelmed and stressed has become a common experience for many of us. It’s not uncommon to find ourselves in a constant state of anxiety, struggling to cope with the demands of everyday life. However, research suggests that prolonged periods of stress can have negative effects on our overall well-being. A recent study conducted by the University of Montreal aimed to investigate whether individuals who perceive themselves as “very stressed out” exhibit higher physiological biomarkers of stress compared to those who are more emotionally regulated. The findings shed light on the importance of emotional regulation in managing stress and improving overall mental health.

The Study

The researchers recruited 123 healthy volunteers who self-identified as either “zen” or “very stressed out.” The participants underwent various psychological and emotional assessments to determine if their perceived stress levels were reflected in their blood work. The assessments measured subjective ratings of stress, depressive symptoms, anxiety, emotional regulation, resilience, and mind-wandering. Additionally, the participants participated in the Trier Social Stress Test, which involved a speech and mental arithmetic task in front of judges.

The Results

Interestingly, the study revealed no significant differences in the biomarkers of stress between the two groups. Both groups experienced similar physiological responses to stress, regardless of their self-perceived stress levels. However, the “very stressed out” group exhibited higher levels of symptoms related to depression, anxiety, and poor emotional regulation. On the other hand, the “zen” group demonstrated higher levels of resilience, emotional stability, and positive mental health.

Implications

These findings suggest that individuals who perceive themselves as highly stressed may be experiencing psychological distress rather than a significant physiological stress response. This offers a glimmer of hope for those struggling with stress, as it indicates that there might not be an underlying physiological problem that needs to be addressed. Instead, the focus can be on improving emotional regulation skills to better manage daily stressors and move closer to a state of calmness and well-being.

Here are some practical steps for managing stress:

1. Stress Management

Stress management is crucial for maintaining overall well-being. Explore different techniques that help you regulate your emotions, such as deep breathing exercises, mindfulness practices, or engaging in activities you enjoy. Find what works best for you and incorporate it into your daily routine.

2. Don’t accept stress as a fact of life

Recognize that chronic stress can have long-term consequences on your mental health. Take proactive steps to address your emotional well-being and seek support from professionals if needed. Don’t hesitate to reach out for help when stress feels overwhelming.

While stress is a common experience, it is essential to understand its impact on our well-being. The study highlights the importance of emotional regulation in managing stress effectively. By developing emotional competence and adopting strategies to manage stress, individuals can improve their overall mental health and move towards a more balanced and resilient state. It’s never too late to start prioritising your emotional well-being and finding ways to navigate life’s challenges with greater ease and peace of mind.

References:

http://dx.doi.org/10.1016/j.ynstr.2022.100454

Posted on: July 17, 2023August 7, 2023

This Sleep Better Strategy Might Be For You

Are you finding it challenging to resist the urge to check your phone before bed? You’re not alone. Many of us struggle with this habit, which can disrupt our sleep. However, a recent study published in PLoS One suggests that making a simple change in your bedtime routine can lead to better sleep. By putting your phone away just 30 minutes before bedtime, you can experience significant improvements in the quality and duration of your sleep. In this article, we’ll explore the findings of this study and provide practical tips to help you create a phone-free sleep routine that promotes restful nights.

A quick disclaimer, though: There’s no one-size-fits-all solution when it comes to improving sleep. While this study supports the idea of restricting phone use before bed, everyone’s sleep patterns and preferences are unique. What works for one person may not work for another. However, if you’re someone who likes to rely on data and evidence, these study findings may inspire you to give this approach a try.

1. The Logic Behind Reducing Phone Use

Reducing phone use before bed goes beyond minimising exposure to blue light. It also helps reduce exposure to emails, texts, videos, and social media posts that can induce stress and heighten arousal. The study revealed that the 30-minute phone ban before sleep significantly reduced pre-sleep arousal, making it easier for you to relax and fall asleep.

2. Beware of Falling Asleep Too Early

Engaging in activities that make you feel sleepy too early can disrupt your sleep routine and negatively impact the quality of your rest throughout the night. Falling asleep before your regular bedtime can throw off your body’s natural sleep-wake cycle. Therefore, it’s important to maintain consistency and avoid sleep disruptions by sticking to your regular bedtime.

3. Embrace Small Changes

Instead of completely turning off your phone at 7 p.m., which might feel overwhelming, start with the more manageable task of putting the phone away just 30 minutes before bed. It’s crucial to gauge your readiness and willingness to adopt this change on a scale of 1 to 10. If 30 minutes seems challenging, start with a smaller timeframe, like 25 minutes, and gradually work your way up. By shrinking the task, you increase the likelihood of success and build momentum.

4. Adjusting the Task Size

Even if you initially believe a task is the right fit, it’s possible that it may still be too large. The only way to determine this is by giving it a try. If a task proves to be consistently challenging, it’s time to shrink it even more. This is where the “pfffft” test comes in. Make the task so small that you might think, “Pfffft! That’s it?” Finding the right-sized task ensures a higher chance of success.

5. Recognise the Power of Change

We often overestimate our ability to change habits and routines. Starting with the 1-10 scale allows for a more realistic assessment and helps you discover whether a task you thought would be easy is actually challenging. This experience can be enlightening and help you adjust your expectations. Additionally, setting a “bare minimum goal” and a “stretch goal” enables you to have a target even on your toughest weeks while still pushing yourself when conditions are favourable.

By committing to putting your phone away 30 minutes before bed, you can enhance the quality and duration of your sleep. While this study offers valuable insights, it’s essential to remember that individual responses to sleep strategies may vary. Experiment with different approaches and find what works best for you. Incorporating small changes and adjusting the task size can lead to meaningful progress over time. Take control of your sleep routine and experience the rejuvenating benefits of a good night’s sleep.

References:

http://dx.doi.org/10.1371/journal.pone.0228756

Posted on: July 10, 2023July 7, 2023

5 Things You Should Know About “Problem” Foods

“Problem” foods are those that we find hard to resist and have a tendency to overeat. They can often be delicious treats like ice cream, chips, chocolate, cookies, and pizza. While it’s not surprising that these foods are hard to resist, what’s interesting is how we can manage them to support weight loss and healthier eating habits. Here are five things you should know about “problem” foods:

1. Identifying your problem foods

Most people already have a good idea of their problem foods, but officially identifying them can improve awareness and help reveal patterns.

2. Strategies for managing problem foods

Limiting the portion sizes of problem foods has been found to be strongly related to weight loss. People who use this strategy the most in a 12-month weight loss program lose nearly double the weight compared to those who use it the least. Be mindful of portion sizes and find strategies that work for you to manage your intake of problem foods.

3. Environment matters

While it’s important to avoid labeling foods as “good” or “bad,” the environment can play a role in food choices. If you have easy access to your problem foods, it can be challenging to resist them, especially in moments of fatigue, stress, or hunger. Create a food environment that supports healthier choices.

4. Red, yellow, and green light foods

Instead of categorising foods as “good” or “bad,” create a personalised list of red, yellow, and green light foods. Red light foods are those that present significant challenges and may not align with your goals. Yellow light foods can be consumed in moderation or under specific circumstances, while green light foods are nutritious and make you feel good. Focus on your individual preferences and build a healthier relationship with food.

5. Mindful eating and enjoyment

Ultimately, it’s important to promote mindful eating and the enjoyment of food. Savour your meals, eat slowly, and pay attention to hunger and fullness cues. By practicing mindful eating, you can develop a greater sense of satisfaction from your meals and make more conscious choices around problem foods.

Remember, there are no “bad” foods. It’s about finding balance, managing portions, and creating an environment that supports healthier choices. By understanding and addressing the challenges associated with problem foods, you can make progress toward your weight loss and health goals.

References:

http://dx.doi.org/10.1016/j.appet.2020.104687

Posted on: July 3, 2023July 7, 2023

How to Overcome the Challenges of Staying Hydrated

Are you finding it challenging to drink more water?

While it may seem like a simple task, hydration can be difficult for those who haven’t formed the habit. But why do people struggle with something that seems so easy? In this article, we’ll explore the findings of a recent study that sheds light on this question.

In a study conducted by researchers from the University of Glasgow, 95 participants who reported drinking less than 1.2 litres (40 ounces) of water per day were recruited to examine the effectiveness of implementation intentions in increasing water consumption. The participants were divided into two groups: Group 1, who created implementation intentions to help them remember to drink water in specific situations, and Group 2, who agreed to drink three additional glasses of water per day without forming implementation intentions.

After five days, the participants who made implementation intentions consumed an average of 245 millimetres (8 ounces) more water than those who simply agreed to drink more water. However, it’s interesting to note that the implementers didn’t necessarily drink water more frequently throughout the day. Instead, many of them increased the volume of their pre-existing water intake. For example, someone might increase their typical morning intake from four ounces to eight ounces.

It’s important to highlight that the participants consumed more water, but the increase wasn’t solely attributed to the implementation intentions. To gain further insights, the researchers surveyed the participants to understand the reasons behind their water consumption habits.

These findings suggest that while implementation intentions can have a positive impact on increasing water intake, there may be other factors at play in influencing individuals’ hydration behaviours. Understanding the motivations and barriers behind drinking water can help individuals develop effective strategies for improving their hydration habits.

Here are some practical tips to stay hydrated and overcome common challenges:

1. Set Implementation Intentions

Implementing intentions can be highly beneficial in overcoming barriers to success. Take a moment to envision the future you desire, such as staying hydrated throughout the day. Then, identify potential obstacles that may hinder your efforts, like forgetting to drink water or being too busy. Form “if/then” statements to tackle these obstacles head-on. For example:

- If I forget to drink water, then I’ll set reminders on my phone or use an app to track my intake.
- If I’m busy and distracted, then I’ll carry a water bottle with me wherever I go.

2. Use External Reminders

Sometimes, simply wanting to drink more water isn’t enough. Many people struggle to remember to stay hydrated. External reminders can be helpful in overcoming this challenge. Try these tactics to keep water consumption top of mind:

- Keep a full water bottle in a visible location, such as your desk or bag, to serve as a constant reminder.
- Place chopped fruits or infused water containers in the front of the fridge to make them easily accessible and tempting.
- Leave sticky notes on unhealthy snack options, reminding you to choose water instead.
- Set alarms or reminders on your smartphone to prompt regular water breaks throughout the day.

3. Focus on Preparation

Pouring a glass of water may seem simple, but it’s not always easy to prioritise amidst other activities. Before you can build the habit of drinking water, it’s essential to prepare and make it easily accessible. Consider these steps:

- Fill up a large water bottle or jug first thing in the morning, so you have a readily available supply throughout the day.
- Take a moment to prepare your water by adding a slice of lemon, cucumber, or mint to make it more refreshing and enticing.
- Set aside a dedicated time, such as the evening or weekend, to prep your water bottles or infused water combinations for the next day.
- Make hydration part of your routine by incorporating it into existing activities. For example, have a glass of water before each meal or whenever you brush your teeth.

Staying hydrated is an essential aspect of your overall well-being. By implementing these tips and making hydration a priority, you’ll be on your way to achieving optimal hydration and enjoying the numerous benefits it brings. Cheers to a hydrated and healthy you!

References:

https://www.sciencedirect.com/science/article/pii/S0195666323000120

https://www.frontiersin.org/articles/10.3389/fpsyg.2021.565202/full