August 2023 - Clardoon Health

Posted on: August 28, 2023August 29, 2023

Understanding Ultra-Processed Foods: 5 Key Insights for Better Health

When it comes to our diet, we’ve all heard that consuming excessive soft drinks, fast food, and sugary treats isn’t the path to optimal health. But what does the data really say about the impact of ultra-processed foods on our well-being? Recent research from China delved into this question, analysing data from various studies involving over 334,000 individuals worldwide. The findings shed light on the connection between highly processed foods and health outcomes, revealing some valuable insights that can guide our dietary choices and approaches.

1. Ultra-Processed Foods and Health Consequences

The comprehensive analysis highlighted that individuals who consumed the highest amounts of ultra-processed foods faced the most adverse health outcomes. These outcomes ranged from heart disease and high blood pressure to metabolic syndrome, obesity, and even depression. Consuming 30 percent or more of daily calories from these foods was associated with an increased risk of various health issues.

2. Nutritional Composition Matters

Ultra-processed foods often contain excessive amounts of fat, sugar, and salt, while lacking essential nutrients such as fibre, vitamins, and minerals. Their hyper-palatability triggers our brain’s reward system, leading to cravings and overeating. This nutrient-poor quality makes them easy to overconsume and can crowd out healthier, minimally-processed whole foods.

3. Moderation and Context are Key

Rather than demonising all processed foods, context matters. The research emphasised that placing certain foods on a strict “never” list might backfire. Instead, finding a balance that keeps ultra-processed foods within a range of 10 to 20 percent of daily intake, with the rest coming from whole foods, can offer a more sustainable and realistic approach.

4. Gradual Changes for a Long-lasting Impact

Just as with training a puppy, gradual changes often yield better results in improving dietary habits. Adopting small, manageable adjustments in your eating patterns can lead to lasting change. Examples include incorporating wholegrain buns, adding vegetables to pizza, or opting for a piece of fruit before indulging in snack chips.

5. Uncover the Underlying Issues

Before cutting back on ultra-processed foods, it’s crucial to dig deeper into our motivations for choosing these foods. Factors such as busy schedules, emotional eating, lack of sleep, cultural influences, and availability of healthier options can drive these choices. Addressing the root causes can lead to more effective and sustainable changes.

The relationship between ultra-processed foods and our health is complex, influenced by a combination of factors including nutrient content, moderation, and individual circumstances. Hence, it’s vital to approach this topic with an open mind, understanding that context matters and that sustainable changes come from small, achievable adjustments. By leaning towards a balanced and mindful approach to your diet, you can make choices that support your overall well-being.

References:

https://nutritionj.biomedcentral.com/articles/10.1186/s12937-020-00604-1

https://www.bmj.com/content/365/bmj.l1451

https://pubmed.ncbi.nlm.nih.gov/31623843/

http://dx.doi.org/10.1017/S1368980017002853

https://www.journals.uchicago.edu/doi/abs/10.1086/684394

Posted on: August 21, 2023August 21, 2023

How Your Appetite Responds Under Stress

Stress is like an unwelcome guest that often overstays its welcome. Whether it’s work deadlines, family responsibilities, or unexpected challenges, stress can be hard to avoid. But have you ever wondered how stress might be influencing your eating habits? Recent research suggests that stress doesn’t just play with our emotions; it might also have a surprising impact on our appetite. In this article, we’ll delve into a fascinating study that unravels the intricate relationship between stress, body composition, and food preferences.

Imagine this: brain scans, freezing-cold water, and a menu filled with both food and office supplies. Sounds intriguing, right? Researchers at Johns Hopkins University designed a study to explore how stress affects the appetite of individuals with different body compositions. They recruited 29 participants—17 with obesity and 12 lean individuals, and subjected them to both physical and social stressors.

The participants underwent brain scans using functional magnetic resonance imaging (fMRI) while exposed to different stress levels. The catch? They were shown food cues alongside words like “rubber bands” and “staple remover.” This unique approach aimed to uncover how stress impacts desire and restraint, especially in the realm of eating.

Stress vs. Appetite: Lean vs. Obesity

As the saying goes, “lean and hungry,” and this study provides a real-life example. Lean participants displayed higher levels of wanting and hunger in response to the presented food cues. Interestingly, they craved everything, from energy-dense foods like pizza to low-calorie options like fruits and vegetables. Even non-food items like office supplies seemed appealing to them.

When finally given the chance to eat after a nine-and-a-half-hour fasting period, lean participants consumed around 1,000 calories. But here’s the twist: under higher-stress conditions, they actually consumed more fruits and vegetables compared to when they weren’t stressed.

Conversely, participants with obesity showed lower wanting scores and higher restraint scores. However, their eating behavior told a different story. When presented with an all-you-can-eat buffet, those with obesity consumed approximately 1,400 calories in the non-stress condition and nearly 1,600 calories under stress. Furthermore, they gravitated towards energy-dense foods like pizza during the high-stress phase of the study.

Digging deeper, the study also explored how participants’ brains reacted to food cues during fMRI scans. Notably, those with obesity exhibited lower activation in brain regions linked to self-control when contemplating higher-energy-density foods. However, they showed more activation in reward-seeking areas under high-stress conditions.

Key Takeaways

1. Genetics and Appetite:

This study underscores the influence of genetics on eating behaviors, particularly under stress. Brain activation patterns and eating responses suggest that individuals might be predisposed to consume more in high-stress situations. Lower impulse control has also been linked to a higher risk of obesity in other studies.

2. Stress Management for Weight Management

While there’s no magic solution for weight loss, managing stress could significantly impact its success. Stress and food often go hand in hand, but turning to food for comfort rarely solves the underlying issue. Doing the “pick a thing before the thing” practice, such as taking a short walk or sipping water before eating, can help create a mental buffer between stress and eating.

Stress and appetite have a complex relationship that can be influenced by body composition and genetics. While stress may push some to eat more, it could drive others to avoid certain foods. By understanding these dynamics, we can empower ourselves to make more mindful choices, even in high-stress situations. Remember, the goal isn’t to eliminate the connection between food and emotions but rather to create a healthy space between the two—a space where our well-being and nourishment can coexist harmoniously.

References:

http://dx.doi.org/10.1371/journal.pone.0271915

http://dx.doi.org/10.1016/j.neuroimage.2017.07.052

http://dx.doi.org/10.1016/j.neubiorev.2016.06.041

Posted on: August 14, 2023August 16, 2023

Unveiling the Secret of Successful Food Tracking

In a world where managing our health often feels like juggling too many balls at once, food tracking has emerged as a potential saviour. Whether we’re aiming to shed a few pounds or simply make better food choices, tracking our meals seems like a promising solution. But is it really all it’s cracked up to be? Recent research conducted by experts from the University of Connecticut, University of Florida, and University of Pennsylvania sheds light on the effectiveness of food tracking for weight loss. Let’s take a closer look at their findings.

Is Food Tracking Worth the Effort?

Imagine if there was a way to manage your portions and make healthier food decisions without the need for complex strategies. Food tracking seems to offer just that. It’s like having a personal guide helping you navigate your eating habits. But here’s the catch: while it can be a valuable tool, the study suggests that it might not be a walk in the park to stick to it.

A group of researchers embarked on a six-month journey with 153 participants, all seeking to follow the WW PersonalPoints programme. This approach, in collaboration with the WW app, offered more than just tracking—it included virtual workshops, coach-led check-ins, and access to a supportive community. The goal was to observe the impact of consistent food tracking on weight loss.

The study unearthed three distinct tracking patterns:

Low trackers (22.9% of participants)

These individuals logged their meals sporadically, averaging less than one day per week over six months. Initial enthusiasm faded quickly.

Medium trackers (59.5% of participants)

They managed to log their meals roughly 37% of the time, equating to about two and a half days weekly. Their consistency dwindled as the study progressed.

High trackers (18.7% of participants)

The diligent ones, these participants logged their meals approximately 88.7% of the time, equivalent to more than six days per week.

The study’s main point lay in determining whether more consistent tracking correlated with more substantial weight loss. As expected, the high trackers enjoyed the most significant weight loss on average. But the story doesn’t end there.

A closer look at individual results reveals intriguing insights. Notably, some participants who tracked their meals infrequently still achieved impressive weight loss, demonstrating that tracking consistency isn’t the only factor at play.

The findings hint at the benefits of short-term tracking, creating heightened awareness of eating habits. However, the participants’ engagement in coaching and support may have influenced positive changes in their eating choices, irrespective of tracking.

While tracking has its merits, it’s not a universal solution. Some individuals may find it empowering, while others might face challenges. The study underscores that tracking isn’t suitable for everyone, especially for those prone to disordered eating patterns.

Overall, the study’s revelations highlight the dynamic nature of food tracking. It’s not just about numbers and consistency; it’s about aligning tracking methods with individual needs and preferences. So, if you’re considering embarking on a food tracking journey, choose the approach that resonates with you and empowers you to make healthier choices on your own terms.

References:

http://dx.doi.org/10.1002/oby.23795

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5700836/

https://www.ncbi.nlm.nih.gov/pubmed/30772765

Posted on: August 7, 2023August 16, 2023

The Medicine You Didn’t Know You Needed

In our fast-paced lives, feeling burdened and stressed has sadly become all too typical. We continually seem to be handling a million things and are having trouble maintaining our balance. But what if there was a way to tackle stress and boost your mental well-being without resorting to complicated solutions?

Picture this: a magic pill that not only keeps your body healthy but also uplifts your spirits. Sounds too good to be true, right? Well, guess what? Exercise is that magical medicine. It’s like a superhero that fights off heart disease, type 2 diabetes, cancer, and more. And when it comes to your mental and emotional well-being, exercise has your back too. A groundbreaking study published in the British Journal of Sports Medicine has some eye-opening insights to share about the powerful link between exercise and mental health.

Think of this study as the ultimate game-changer. In this study, researchers from the University of Montreal analysed 97 meta-analyses, which included information from over 1,000 randomised clinical trials involving a whopping 128,000 participants. The study revealed that exercise is as good as, if not better than, counselling or medications when it comes to beating depression and anxiety. It’s like your personal superhero, fighting off the villains in your mind.

With this, here are some interesting facts about exercise that you need to know:

1. The Intensity Matters

It’s not about sweating buckets; it’s about finding the right intensity. Moderate-intensity and higher-intensity workouts shine as champions in the realm of mental health. They can regulate mood-boosting chemicals in your brain better than low-intensity activities.

2. Short and Sweet Wins

You don’t need to be a gym rat to reap the rewards. Some people experience the most benefits when they work out for around 30 minutes most days of the week. Quick and practical—just the way we like it.

3. Workout Preferences

While all exercises are like little mental health warriors, some specialise in certain battles. For instance, resistance training takes down depression, while mind-body exercises like yoga give anxiety a tough run for its money.

Sometimes, a little goes a long way. Shorter, regular exercise sessions are your secret weapon against stress and mood swings. It’s like hitting the mental reset button. However, just like life, exercise is all about choices. Don’t fall for the “one-size-fits-all” trap. What works best for you might not be the same for someone else. At the end of the day, the key is finding something you enjoy and can stick with.

Moreover, it must be emphasised that while exercise is a fantastic tool and can serve as the superhero in your life story, it’s not a replacement for professional help. If you’re facing serious mental health challenges, don’t hesitate to reach out to qualified healthcare professionals.

References:

http://dx.doi.org/10.1136/bjsports-2022-106195