December 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