June 2024 - Clardoon Health

Posted on: June 24, 2024May 29, 2024

The Truth About Ultra-Processed Foods

In the realm of diets and nutrition, there’s one common thread that unites various dietary approaches, from keto to veganism: the emphasis on minimally-processed foods and the caution against ultra-processed ones. But what exactly are ultra-processed foods, and why are they receiving so much attention in the world of health and wellness?

Ultra-processed foods, as the name suggests, undergo extensive processing and bear little resemblance to their whole food origins. Loaded with additives such as sugar, unhealthy fats, sodium, and preservatives, these foods offer minimal nutritional value and often trigger overeating due to their irresistible taste and texture.

Decades of research have linked ultra-processed foods to a myriad of health issues, including obesity, type 2 diabetes, cardiovascular disease, mental health disorders, and even all-cause mortality. A recent study published in the British Medical Journal reinforces these findings, shedding light on the detrimental effects of ultra-processed foods on our well-being.

Conducted as an umbrella review—a comprehensive analysis of existing reviews and meta-analyses—the study scrutinised data from 14 meta-analyses involving over 9.8 million participants. The findings revealed a staggering 32 harmful health effects associated with the consumption of ultra-processed foods, ranging from chronic diseases to mental health disorders.

Key Takeaways

Understanding the Strengths and Weaknesses of Research: While the study offers valuable insights, it’s essential to acknowledge its limitations. While the large participant pool and meticulous analysis bolster its credibility, the reliance on observational studies limits its ability to establish causation.
Emphasising Overall Dietary Quality: Rather than demonising individual foods, the study underscores the importance of dietary patterns. Habitual consumption of ultra-processed foods correlates with poorer health outcomes, highlighting the significance of prioritising whole, minimally-processed foods in our diets.
Questioning Classification Systems: The study utilised the NOVA Food Classification System to categorise foods, which may not always align with practical dietary advice. You may find it more beneficial to focus on an approach that emphasises whole foods while allowing for flexibility and enjoyment.

While the findings of this study reinforce the importance of minimising ultra-processed foods in our diets, it’s essential to adopt a balanced approach that prioritises whole, nutrient-dense foods while acknowledging individual preferences and dietary patterns.

If you’re seeking guidance on crafting a nutrition plan tailored to your needs, don’t hesitate to reach out. Together, let’s navigate the complex landscape of nutrition and cultivate habits that support vibrant health and vitality.

References:

Lane MM, Gamage E, Du S, Ashtree DN, McGuinness AJ, Gauci S, et al. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. 2024 Feb 28;384:e077310.

Posted on: June 17, 2024June 20, 2024

The Dynamics of Fasting: Understanding its Effects on the Body

“Fasting” — a practice observed for centuries, yet still shrouded in mystery and intrigue. People fast for a myriad of reasons: health, weight management, religious observance, or even as a political statement. But what happens to our bodies during a fast? And what can we learn from the physiological responses to complete calorie restriction?

A groundbreaking study, conducted by researchers from universities across Germany, Denmark, Norway, and the UK, delves deep into the effects of fasting on the human body. By subjecting 12 healthy volunteers to a seven-day water-only fast, the study offers unprecedented insights into the physiological changes that occur during prolonged calorie restriction.

The study recruited 12 volunteers—seven males and five females—with an average age of 28 and a body mass index (BMI) of 25.4. Through daily blood draws, researchers meticulously tracked nearly 3,000 individual proteins to monitor the body’s response to complete fasting.

Key Findings: Navigating the Journey of Fasting

During the Fast

Participants transitioned from glucose to fat metabolism within 48 to 72 hours, with ketogenesis increasing throughout the fast.
Notable changes in protein levels occurred, reflecting adaptations to the fasting state, such as heightened hunger signalling and increased protein breakdown.
Urinary nitrogen levels decreased towards the end of the fast, indicating the body’s shift towards protein preservation as a survival strategy.

After Seven Days of Fasting

Participants experienced an average weight loss of 5.7 kg, with the majority attributed to lean mass loss.
Notably, Extracellular Matrix (ECM) proteins protecting the brain’s neurons and synapses were preserved, highlighting the body’s prioritisation of vital functions during fasting.

After Three Days of Refeeding

Approximately 80% of lost lean mass was regained within 72 hours, demonstrating the body’s remarkable resilience and adaptive capacity.
Participants also exhibited a slight reduction in body fat percentage, suggesting ongoing metabolic changes post-fasting.

What’s In It For You?

Distinguishing Complete Fasting from Intermittent Fasting: While intermittent fasting has gained popularity for its purported health benefits, complete fasting entails unique physiological responses. Understanding the nuances of different fasting protocols is essential for informed decision-making regarding dietary interventions.
Recognising Individual Variability: Despite consistent trends observed at the group level, individual responses to fasting can vary significantly. Factors such as genetic predispositions and metabolic flexibility influence how individuals tolerate and adapt to prolonged calorie restriction.
Safety and Considerations for Long-Term Health: While a seven-day fast may be deemed safe under controlled conditions, its practical implications for long-term health and sustainability warrant careful consideration. Balancing potential benefits with potential risks is crucial when exploring fasting as a dietary strategy.

As we unravel the complexities of fasting, it’s essential to adopt a holistic perspective on health and well-being. While fasting may offer certain benefits, it is but one component of a comprehensive lifestyle approach. Prioritising nutritious eating, regular physical activity, and adequate rest remains fundamental for promoting optimal health and vitality.

In our journey to exploring the intricacies of fasting and its impact on human physiology, let’s approach it with curiosity, mindfulness, and a commitment to holistic wellness.

References:

Pietzner M, Uluvar B, Kolnes KJ, Jeppesen PB, Frivold SV, Skattebo Ø, et al. Systemic proteome adaptions to 7-day complete caloric restriction in humans. Nat Metab. 2024 Mar 1.

Wilhelmi de Toledo F, Grundler F, Goutzourelas N, Tekos F, Vassi E, Mesnage R, et al. Influence of Long-Term Fasting on Blood Redox Status in Humans. Antioxidants (Basel). 2020 Jun 6;9(6).

Varady KA, Cienfuegos S, Ezpeleta M, Gabel K. Clinical application of intermittent fasting for weight loss: progress and future directions. Nat Rev Endocrinol. 2022 May;18(5):309–21.

Ogłodek E, Pilis Prof W. Is Water-Only Fasting Safe? Glob Adv Health Med. 2021 Aug 5;10:21649561211031178.

Posted on: June 10, 2024May 29, 2024

How Your Beliefs About Stress Shape Your Reality

“Whether you think you can or you think you can’t, you’re probably right.” This timeless quote, attributed to Henry Ford nearly a century ago, continues to hold profound wisdom. It speaks to the influence of our mindset on our experiences—a principle that extends to how we perceive and manage stress.

Stress: Friend or Foe?

Stress is a ubiquitous part of life, often portrayed as an adversary to be avoided at all costs. However, recent research suggests that our beliefs about stress play a significant role in determining its impact on us. In essence, our mindset towards stress—whether we view it as debilitating or enhancing—shapes our experience of it.

A recent study conducted by researchers from Staffordshire University explored how athletes’ perceptions of stress affected their performance. Focusing on footballers and swimmers in England, the study aimed to understand how mindset interventions could influence athletes’ stress experiences during the competitive season.

Understanding the Study

The researchers gathered 94 young athletes, split into two groups: a control group and an experimental group. While the control group received no specific intervention, the experimental group participated in a series of workshops aimed at shifting their mindset towards stress from “debilitating” to “enhancing.”

The intervention proved successful in altering the athletes’ perceptions of stress. By the study’s conclusion, participants in the experimental group were more likely to view stress as a positive force that could enhance their performance. Additionally, they reported experiencing fewer negative emotions associated with stress.

Here’s How You Can Navigate Stress Mindfully

Understanding Beliefs About Stress: Reflect on your beliefs about stress. Many individuals have been conditioned to see stress as inherently harmful. By recognising and challenging these beliefs, you can adopt a more empowering perspective that acknowledges stress as a potential catalyst for growth and development.
Noticing and Naming Stress: Develop awareness of your stress responses. Identify and label your feelings of stress and move away from avoidance towards proactive problem-solving. By confronting stressors directly and taking decisive action, you can mitigate the negative impact of stress on your well-being.

As this study demonstrates, our beliefs about stress profoundly influence our experience of it. By cultivating a mindset that views stress as a natural and even beneficial aspect of life, we can transform our relationship with stress. Rather than seeing it as a hindrance, we can harness its energy to fuel personal growth and resilience.

References:

Mansell P, Sparks K, Wright J, Roe L, Carrington S, Lock J, et al. ”Mindset: performing under pressure” – a multimodal cognitive-behavioural intervention to enhance the well-being and performance of young athletes. J Appl Sport Psychol. :1–20.

Posted on: June 3, 2024May 29, 2024

Exploring the Complexity of Sleep: How Much Is Truly Enough?

You’ve likely heard the question: “How many hours do you sleep, on average?” It’s often framed as a straightforward assessment, but recent research suggests that our sleep patterns are far more nuanced than a simple pass or fail.

The Traditional Perspective

Traditionally, experts have offered a clear-cut guideline: if you sleep between seven and nine hours per night, you’re in the optimal range for both physical and mental well-being. However, fall short of seven hours, and you’re at risk for various health issues. Surpass nine hours, and the risks increase further.

But what if this black-and-white perspective oversimplifies the reality of our sleep habits? Recent studies hint at a more intricate picture. It turns out that our sleep patterns may not neatly fit into these predetermined categories. Irregular sleep, regardless of duration, has been linked to adverse health outcomes, shedding light on the need for a deeper understanding of our nightly routines.

A Closer Look: Analysing Sleep Data

Consider a recent study that analysed the sleep habits of over 67,000 individuals across Europe and the U.S. Using the Withings Sleep Analyser—an unobtrusive device tucked beneath participants’ mattresses—researchers gained valuable insights into sleep patterns over an extensive period.

Before we delve into the findings, it’s essential to acknowledge the limitations of such studies. Researchers faced challenges in participant selection and device accuracy, as well as potential confounding factors like the presence of partners or pets. Despite these constraints, the study offers valuable insights into the complexities of our sleep behaviours.

The study revealed some intriguing findings. While the majority of participants (69 percent) met the recommended sleep duration of seven to nine hours, only a fraction achieved this consistently. In fact, just 15 percent managed it at least five nights a week, highlighting the importance of sleep consistency alongside total duration.

Implications for Your Health

Quality Over Quantity: Beyond the number of hours slept, the quality of sleep plays a critical role in overall health and well-being. Prioritise restorative sleep by creating a conducive sleep environment and practising healthy sleep hygiene habits.
Consistency Matters: While occasional deviations from your sleep routine may seem inconsequential, maintaining a consistent sleep schedule— even on weekends—can have significant benefits for your health. Aim for regular sleep and wake times to support your body’s natural sleep-wake cycle.

Understanding the complexities of sleep patterns is essential for promoting optimal health and well-being. Rather than adhering strictly to predetermined guidelines, consider the individual variability in sleep needs and patterns. By prioritising quality sleep and striving for consistency in your sleep habits, you can support your overall health and vitality.

If you have any questions or seek further guidance on improving your sleep quality, feel free to reach out. Here’s to a deeper understanding of sleep and its profound impact on our lives.

References:

Scott H, Naik G, Lechat B, Manners J, Fitton J, Nguyen DP, et al. Are we getting enough sleep? Frequent irregular sleep found in an analysis of over 11 million nights of objective in-home sleep data. Sleep Health. 2024 Feb 1;10(1):91–7.

Scott H, Lechat B, Guyett A, Reynolds AC, Lovato N, Naik G, et al. Sleep Irregularity Is Associated With Hypertension: Findings From Over 2 Million Nights With a Large Global Population Sample. Hypertension. 2023 May 1;80(5):1117–26.

Jiang-Xie LF, Drieu A, Bhasiin K, Quintero D, Smirnov I, Kipnis J. Neuronal dynamics direct cerebrospinal fluid perfusion and brain clearance. Nature. 2024 Feb 28.