October 2023 - Clardoon Health

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

Posted on: October 16, 2023October 3, 2023

The Magic of Sleep: Why It Matters at Every Age

Ever wondered why we sleep? Think of it as your brain’s night janitor. It comes out after a long day to take out the trash, cleaning up the mess accumulated in your head. Recently, a study from Stanford University has shed light on just how crucial sleep is, particularly for older adults. The research suggests that those who sleep fewer than 6 hours a night might be at a higher risk of dementia and cognitive decline compared to those who get 7 to 8 hours of sleep. So, could the key to preventing dementia be as simple as giving your brain enough time to tidy up during sleep? Let’s explore this intriguing connection.

This is Your Brain on Sleep

The human brain accumulates metabolic waste throughout the day, including beta-amyloid proteins. These waste products build up as plaque around neurons, disrupting their ability to transmit information and potentially leading to Alzheimer’s disease. However, during slow-wave sleep, particularly stages 3 and 4, the brain effectively flushes out these harmful particles by increasing the flow of cerebrospinal fluids. In essence, sleep acts as a janitor, taking out the trash. The first few hours of sleep are crucial for this process, ensuring that even if sleep gets cut short, some metabolic waste is cleared.

The Study’s Findings

The study examined the relationship between self-reported sleep duration, beta-amyloid accumulation measured by PET scans, and cognitive function in older adults. The results were revealing. Volunteers who reported the least sleep had the most beta-amyloid in their brains, putting them at higher risk for cognitive decline. However, those who slept nine or more hours, while not showing higher beta-amyloid levels, did exhibit subtle cognitive decline. Interestingly, the study also found a U-shaped pattern in cognitive performance, with the best outcomes observed in those who slept 7 to 8 hours.

Important Factors and Limitations

The study couldn’t account for factors like sleep apnea and medication use, which might have influenced the results. Additionally, self-reported sleep times may not be entirely accurate. People tend to over-report their sleep times, making it challenging to determine the actual duration.

Key Takeaways

It’s never one thing: As people age, their sleep patterns naturally change, with more early bedtimes and wake-ups. Sleep efficiency tends to decline, along with a reduction in deep, restorative sleep that helps remove beta-amyloid proteins. Physical changes, medications, and mood disorders can also disrupt sleep.
Diet quality matters: Poor sleep quality can lead to suboptimal diet patterns, and vice versa. A healthy diet can improve sleep quality, while poor sleep can lead to unhealthy eating habits.
Movement for seniors: Exercise becomes even more crucial for seniors, as it can slow cognitive decline and improve overall physical and mental function. Regular physical activity can decouple cognitive issues from other health problems, reducing the risk of dementia.

In summary, sleep is essential for brain health at every age, as it plays a critical role in clearing metabolic waste and maintaining cognitive function. Understanding the connection between sleep, diet, and physical activity is key to promoting overall well-being, especially in older adults.

References:

http://dx.doi.org/10.1001/jamaneurol.2021.2876

http://dx.doi.org/10.1093/sleep/zsy194

http://dx.doi.org/10.1097/EDE.0b013e318187a7b0

http://dx.doi.org/10.1016/j.neuron.2017.02.004

http://dx.doi.org/10.1016/j.jsmc.2017.09.001

http://dx.doi.org/10.1001/jamaneurol.2016.3474

http://dx.doi.org/10.1007/s11357-016-9874-5

http://dx.doi.org/10.1001/archinte.166.10.1115

Posted on: October 9, 2023October 9, 2023

How Does Stress Influence Obesity and Vice Versa?

The COVID-19 pandemic has brought into sharp focus what we already knew: stress is closely linked to weight gain. However, the question remains: why exactly is stress problematic in this context? Beyond the surface-level effects, what underlies this relationship? A review by UCLA researchers offers insights into why stress and obesity are intricately connected, revealing a more complex interplay than commonly acknowledged.

How Stress Contributes to Weight Gain

Stress has a profound impact on various systems involved in weight regulation, and these effects are interconnected. They form feedback loops that can influence one another. Let’s explore these systems:

Cognition

Stress can disrupt cognitive functions, including executive function and self-regulation, which encompass skills such as planning, organising, emotional management, concentration, and impulse control.

Behaviours

Stress influences eating habits, physical activity levels, and sleep patterns. Interestingly, within this system, each factor can also affect the others. For instance, inadequate sleep can hinder physical activity, and a lack of physical activity can disrupt sleep patterns.

Physiology

This area delves into the scientific aspect. Researchers outline three ways in which stress might affect individuals physiologically:

- Stress Hormones: Stress triggers the release of hormones that can lead to increased appetite and signal the body to store fat. Scientifically, this is referred to as “hypothalamic-pituitary-adrenal axis activation.”
- Reward Seeking: Stress elevates the brain’s desire for feel-good chemicals, such as dopamine, motivating individuals to consume highly palatable foods rich in sugar and fat or to seek out substances like alcohol or drugs
- Microbiome Impact: While research on humans is limited, there is speculation that stress may negatively affect the gut microbiome, potentially increasing susceptibility to weight gain. Remarkably, the gut microbiome can also influence emotions and behaviours.

Biochemistry

Stress can impact blood chemicals associated with weight control:

- Leptin and Ghrelin: These hormones play a role in hunger and appetite. Leptin suppresses hunger, while ghrelin stimulates it, though the relationship is more intricate than this simplified explanation.
- Neuropeptide Y: This peptide may stimulate both appetite and fat storage.

These interconnected factors provide a comprehensive view of how stress can affect individuals’ weight. However, there is more to explore.

How Obesity Can Induce Stress

Certainly, it’s essential to delve into how obesity impacts stress. Obesity not only affects physical health but also introduces a psychological dimension. The societal stigma associated with obesity can be a potent stressor in itself. People living with obesity may encounter prejudice, bias, and discrimination, which, in turn, contribute to elevated stress levels. This weight stigma-induced stress forms a challenging feedback loop, where stress exacerbates obesity, and obesity intensifies stress. This cyclical relationship highlights the need for a comprehensive approach to health and well-being, one that not only addresses physical aspects but also emphasises the importance of mental and emotional resilience in the face of societal pressures and prejudices. It underscores the significance of empathy, understanding, and support in helping individuals navigate the complex interplay between obesity and stress.

What You Can Learn from This

Holistic Approach: As someone looking to improve their health, it’s crucial to recognize that nutrition advice is just one piece of the puzzle. While tracking macros like protein, carbs, and fat is important, it’s equally vital to understand that other factors, especially stress, can significantly impact your progress.
Identify Your Starting Point: If you’re facing challenges with weight management, it’s essential to determine the root cause. If stress plays a significant role in your life, simply focusing on changing your diet might not deliver the results you want. Consider prioritizing strategies to manage stress effectively, build resilience, and regulate your emotions. These skills can create a solid foundation for making lasting improvements in your eating habits and overall lifestyle.

References:

http://dx.doi.org/10.1146/annurev-psych-010418-102936

Posted on: October 2, 2023October 3, 2023

The Potato Paradox: Rediscovering this Nutrient Powerhouse

Our culture has not always been kind to the humble potato. For generations, “peeling potatoes” was synonymous with punishment and drudgery. Today, potatoes are often considered a treat only in their “worst” forms, such as chips or fries. But even when they’re baked or boiled, potatoes are sometimes still disparaged. Low-carb advocates highlight that 90 percent of the potato’s calories come from neither protein nor fat, while others compare them unfavourably to sweet potatoes. However, a recent study aims to debunk the myths and misinformation surrounding the simple spud, advocating for a more prominent role in a healthy diet.

Background

In the past, doctors and nutritionists often oversimplified carbohydrates and fats, with the former viewed as vastly superior. While some recognized the complexity, differentiating between types of fats was easier than categorizing carbohydrates. However, models like the 10:1 ratio of fibre to carbohydrates sought to differentiate “high quality” and “low quality” carbohydrates. This classification placed starchy vegetables, including potatoes, in the same category as highly-processed foods.

What the Study Found

In this study, scientists re-assessed carb-rich foods with additional criteria like mineral content and energy density. Interestingly, starchy vegetables, including potatoes, scored well in these assessments, sometimes even surpassing whole grains. This aligns more with the nutrient content of potatoes and offers a better perspective on their nutritional value.

A Potential Conflict of Interest

The study received support from industry groups, which should be noted but doesn’t necessarily invalidate the findings. It’s crucial to consider potential biases in such cases. While industry-funded studies are common, transparency and sound methodology are key.

Key Takeaways

Potatoes Deserve a Second Look: It’s time to reconsider the role of potatoes in your diet. Don’t let myths about their nutritional value hold you back. Both sweet and white potatoes offer essential nutrients, low energy density, and unique benefits.
Feel Full and Satisfied: Despite their reputation, potatoes are incredibly satisfying. They rank high on the satiety index, keeping you fuller for longer. This means you can enjoy them without constantly feeling hungry.
It’s About Preparation: The real issue with potatoes often lies in how we prepare and top them. Instead of blaming the spud, focus on healthier cooking methods and toppings. Small changes can lead to more significant improvements over time.

Rediscover the potato as a versatile and nutritious addition to your meals. It’s time to separate fact from fiction and enjoy this humble yet powerful vegetable.

References:

http://dx.doi.org/10.3389/fnut.2022.867378

http://dx.doi.org/10.1161/CIRCULATIONAHA.109.192703

http://dx.doi.org/10.1001/jama.2019.13771

https://www.ncbi.nlm.nih.gov/pubmed/7498104