Nutrition Archives - Clardoon Health

Posted on: August 26, 2024August 26, 2024

Anthocyanins Explained: Benefits and Sources for Your Diet

Ever wondered about the secret superheroes of nutrition with less-than-appetising names? Enter anthocyanins, the focus of this exploration. Despite sounding more like industrial chemicals than natural pigments, anthocyanins are the compounds that give vibrant foods like blueberries and strawberries their eye-catching colours.

Anthocyanins belong to the flavonoid family, a group of plant-based chemicals that, despite their misleading name, aren’t biological weapons but rather essential molecules that support our health and longevity.

So, beyond their peculiar name, let’s dive into anthocyanins: what they are, where they’re found, and how they can help combat or alleviate metabolic disorders, as revealed by recent research.

Understanding Anthocyanins

Ever wondered how plants protect themselves from the sun’s harmful rays? Anthocyanins act as natural sunscreens, imparting rich red, blue, and purple hues to fruits and vegetables.

The highest concentrations of anthocyanins are found in raspberries, blackberries, cherries, plums, cranberries, pomegranates, and chokeberries. Blueberries and strawberries also boast significant anthocyanin content. Among vegetables, anthocyanins are abundant in eggplant, red cabbage, purple cauliflower, purple carrots, and beets. Starchy sources like purple corn, purple yams/sweet potatoes, purple potatoes, black beans, and red kidney beans are also excellent sources.

Health Benefits of Anthocyanins

According to recent findings, anthocyanins offer promising benefits in addressing metabolic syndrome—a combination of conditions including abdominal obesity, high blood pressure, high blood sugar, and abnormal blood lipids. Left untreated, these conditions can significantly increase the risk of heart disease and type 2 diabetes.

Research suggests that anthocyanins provide a range of cardiovascular and metabolic benefits, including:

- Prevention of arterial plaque formation
- Reduction in blood pressure
- Inhibition of blood clot formation
- Anti-inflammatory properties
- Increase in HDL (high-density lipoprotein) cholesterol levels
- Reduction in LDL (low-density lipoprotein) and total cholesterol levels
- Enhancement of antioxidant capacity

If these benefits sound appealing, here’s where you can find significant anthocyanin concentrations in your diet.

Why Do Anthocyanin Levels Vary?

Similar to humans, foods are products of their environment. Factors like growing conditions, harvest timing, and post-harvest handling can influence the nutrient content of fruits and vegetables. Additionally, the form of the food—whether whole, juiced, powdered, or processed—can affect anthocyanin levels.

Addressing Abdominal Fat

Excess visceral adipose tissue, which accumulates around internal organs, is a known risk factor for metabolic disorders. While animal studies suggest that anthocyanins may help reduce abdominal fat and overall body weight, evidence in humans remains inconclusive. However, observational studies indicate that increased consumption of anthocyanin-rich foods like blueberries and strawberries is associated with less weight gain over time among large study populations.

Key Takeaways

Embrace a Diverse Diet: While anthocyanins offer significant nutritional benefits, remember that a balanced diet should include a variety of nutrient-dense foods, including colourful fruits and vegetables rich in anthocyanins.
Exercise Caution with Supplements: Exercise Caution with Supplements: Unlike essential vitamins and minerals, anthocyanins do not have a recommended daily allowance (RDA) because deficiency is not a concern. While supplements and processed forms of anthocyanin-rich foods exist, whole foods are generally recommended for maximising health benefits. Moreover, when choosing supplements, partner with a supplement brand you can trust.

As research continues to uncover the potential health benefits of anthocyanins, incorporating these colourful nutrients into your diet can contribute to improved overall health and well-being.

If you have specific health concerns or need guidance on incorporating anthocyanin-rich foods into your diet, consider consulting with a nutritionist or healthcare provider. They can provide tailored advice based on your individual health needs and goals.

References:

What anthocyanins can do for metabolic health. Precision Nutrition.

Godyla-Jabłoński, Michaela, Ewa Raczkowska, Anna Jodkowska, Alicja Zofia Kucharska, Tomasz Sozański, and Monika Bronkowska. 2024. “Effects of Anthocyanins on Components of Metabolic Syndrome-A Review.” Nutrients 16 (8).

Manolescu, Bogdan Nicolae, Eliza Oprea, Magdalena Mititelu, Lavinia L. Ruta, and Ileana C. Farcasanu. 2019. “Dietary Anthocyanins and Stroke: A Review of Pharmacokinetic and Pharmacodynamic Studies.” Nutrients 11 (7).

Kristamtini, Kristamtini, and Endang Wisnu Wiranti. n.d. “Total Anthocyanin Content in 18 Black Rice Cultivars.” ResearchGate. Accessed June 13, 2024.

Bertoia, Monica L., Eric B. Rimm, Kenneth J. Mukamal, Frank B. Hu, Walter C. Willett, and Aedín Cassidy. 2016. “Dietary Flavonoid Intake and Weight Maintenance: Three Prospective Cohorts of 124,086 US Men and Women Followed for up to 24 Years.” BMJ 352 (January): i17.

Posted on: August 19, 2024August 21, 2024

Screen Time and Eating Habits: Is There a Connection?

Let’s face reality: In today’s digital world, it’s not uncommon to find ourselves engrossed in screens while enjoying a meal. Whether it’s catching up on social media over breakfast or streaming a show during dinner, many of us multitask with devices instead of focusing solely on our food. Ideally, we’d pay attention to the flavours, textures, and our body’s cues of hunger and satiety. This mindful approach can help us avoid pitfalls like overeating and emotional eating. However, the reality often sees screens pulling our attention away from the dining experience.

If mindful eating can combat emotional and overeating, could screen time—which often distracts from mindfulness—actually make these eating issues worse? That’s precisely what a recent Chinese study, published in Appetite, aimed to uncover.

Study Methodology

Researchers surveyed 800 participants, evenly split between genders, about their:

- Frequency of screen use during meals (phones, computers, TVs)
- Level of mindfulness (ability to focus on the present moment)
- Intuitive eating habits (eating in response to body cues)
- Presence of eating issues (assessed through a screening tool for disorders like binge eating and anorexia)

Key Findings

The results aligned with expectations:

- Higher screen use correlated with lower mindfulness and intuitive eating scores.
- Participants who frequently used screens while eating were more likely to score higher on the eating disorder screening.

Interestingly, the study revealed a mutual influence between mindfulness and intuitive eating. Lower mindfulness scores were associated with lower intuitive eating scores, suggesting that being present at the moment is essential for eating in tune with bodily cues.

Researchers speculated that screen content might also influence eating behaviours. Highly emotive content, like stressful dramas or intense online discussions, could potentially escalate emotional eating compared to lighter, less engaging content.

What’s In It For You?

Mindful Eating and Screens: A Discordant Pair: While completely eliminating screens during meals may not be feasible for everyone, it could be beneficial for those struggling with overeating or emotional eating. Minimising distractions allows individuals to reconnect with internal cues—physical sensations, thoughts, and emotions—that foster self-awareness and healthier eating patterns over time.
Enhancing Mindfulness and Intuitive Eating: The study highlights the synergy between mindfulness and intuitive eating. Combining these practices enhances their individual effectiveness:
- - Mindfulness helps individuals observe bodily sensations and emotional triggers.
  - Intuitive eating encourages responding to these cues with nourishing food choices.
By mindfully tuning into how our bodies feel and intuitively choosing foods that satisfy our needs, individuals can cultivate a balanced approach to eating that promotes overall well-being.

As we navigate the digital age, understanding the impact of screen time on eating habits becomes crucial. While screens are a part of modern life, their presence during meals may undermine mindful eating practices. For those aiming to improve their relationship with food, reducing screen time during meals could be a valuable step towards fostering healthier eating behaviours and greater self-awareness.

References:

Is it bad to eat while using your phone?. Precision Nutrition.

He J, Wang Z, Fu Y, Wang Y, Yi S, Ji F, et al. Associations between screen use while eating and eating disorder symptomatology: Exploring the roles of mindfulness and intuitive eating. Appetite. 2024 Jun 1;197:107320–0.

Posted on: July 29, 2024May 29, 2024

Is Vitamin K the Key to a Healthy Heart?

Calcium: the cornerstone of sturdy bones and teeth, yet a potential menace when it finds its way into your arteries. The delicate balance between bone strength and arterial health underscores the importance of vitamin K—a nutrient that holds promise in safeguarding against arterial calcification. Join us as we delve into the latest research exploring the intricate relationship between vitamin K supplementation and heart health.

Unveiling the Findings: The Role of Vitamin K in Artery Health

In a comprehensive review encompassing 14 randomised controlled trials and over 1500 participants, researchers set out to unravel the enigmatic link between vitamin K and arterial calcification. Employing Coronary Artery Calcium (CAC) testing—a precise diagnostic tool capturing images of arterial calcium deposits—the study shed light on the potential benefits of vitamin K supplementation in mitigating arterial calcification.

Key Insights from the Study

Arterial Protection: Participants receiving vitamin K supplements exhibited a notable reduction in arterial calcium buildup, as evidenced by their CAC test results. This promising finding underscores the potential role of vitamin K in preserving arterial health and mitigating the risk of heart disease.
Mixed Findings: While the overall trend favoured vitamin K supplementation in curbing arterial calcification, studies yielded varied outcomes regarding its impact on the calcification of the aortic heart valve—a critical gateway regulating blood flow from the heart. While some trials reported no discernible effect, others showcased tangible improvements, highlighting the complexity of arterial health dynamics.

Navigating the Terrain

Supplemental Considerations: Despite emerging evidence hinting at the benefits of vitamin K supplementation, caution is warranted. Regulatory bodies such as the Food and Drug Administration (FDA) refrain from endorsing vitamin K supplements for heart health, citing the need for further research and potential risks associated with supplementation. Individuals, particularly those on blood thinners, should exercise prudence and consult healthcare professionals before incorporating vitamin K supplements into their regimen.
Dietary Strategies: Embracing a vitamin K-rich diet emerges as a cornerstone of heart-healthy nutrition. Found abundantly in green leafy vegetables, vegetable oils, and fermented foods, vitamin K offers a multifaceted approach to arterial health. Incorporating an array of vitamin K sources—ranging from spinach and kale to cheese and organ meats—ensures a balanced intake of this vital nutrient, supporting both bone integrity and arterial resilience.

As we navigate the intricacies of arterial health and heart wellness, the role of vitamin K emerges as a beacon of hope in the quest for optimal cardiovascular function. By embracing a holistic approach encompassing dietary diversity, evidence-based supplementation, and informed lifestyle choices, we embark on a transformative journey toward lifelong heart health and vitality.

References:

Li T, Wang Y, Tu WP. Vitamin K supplementation and vascular calcification: a systematic review and meta-analysis of randomized controlled trials. Front Nutr. 2023 May 12;10:1115069.129511

Fu X, Harshman SG, Shen X, Haytowitz DB, Karl JP, Wolfe BE, et al. Multiple Vitamin K Forms Exist in Dairy Foods. Curr Dev Nutr. 2017 Jun;1(6):e000638.

Posted on: July 22, 2024July 24, 2024

Aiming for Muscle Gain? Here’s What You Need to Know

A recent study embarked on a mission to answer an oddly specific question: How many peanuts should one consume to pack on size? While the query may seem comical at first glance, the study’s findings shed light on the intricate relationship between dietary choices, weight gain, and muscle growth. Join us as we dissect the nuances of this study and uncover its implications for nutritional coaching.

Contrary to conventional research paradigms favouring high-carb foods for weight gain experiments, this study ventured into uncharted territory by pitting peanuts against carbohydrates as vehicles for achieving a 500-Calorie surplus. Over a span of 10 weeks, participants were tasked with integrating these energy-dense snacks into their daily regimen while undergoing supervised full-body workouts thrice weekly.

Key Study Highlights

Unveiling Lean Mass Gains: Among the 32 experienced lifters enrolled in the study, an average weight gain of 2.2 kg (4.8 pounds) was observed following the 10-week intervention. Notably, approximately 70 percent of this gain comprised lean body mass—a noteworthy revelation in the realm of weight-gain research.
Peanuts vs. Carbs: Surprisingly, participants consuming peanuts exhibited a modest weight gain compared to their carb-consuming counterparts, despite both groups falling short of the targeted 500-Calorie surplus. This intriguing discrepancy prompts further exploration into the satiating effects and metabolic dynamics of peanuts versus carbohydrates.

Unravelling the Nutritional Paradox

Nourishing Insights: Peanuts, though technically legumes, share nutritional similarities with nuts. Recent studies suggest that diets enriched with nuts or peanuts may not lead to weight gain or increased waist circumference. The satiating properties of peanuts, coupled with potential nutrient bioavailability factors, offer compelling insights into their role in moderating calorie intake.
Strategic Carbohydrate Inclusion: For individuals striving to gain weight, particularly “hard gainers” in the athletic realm, strategic carbohydrate inclusion may prove beneficial. While protein remains essential for muscle growth and recovery, carbohydrates offer a readily available energy source with minimal thermic effects, facilitating weight gain without compromising satiety.

Empowering Nutritional Strategies

Precision in Snacking: Tailoring snack choices to individual goals and preferences is paramount in achieving optimal weight gain outcomes. Whether opting for protein-rich peanuts or energy-dense carbohydrates, aligning snack choices with overall dietary strategies is key to maximising progress and minimising metabolic trade-offs.
Holistic Approaches: Integrating nutritional insights with holistic approaches can empower us to navigate the complexities of dietary choices with confidence and clarity. By fostering a nuanced understanding of nutrient interactions and metabolic responses, we can be guided towards sustainable, evidence-based dietary practices.

In the ever-evolving landscape of nutritional science, embracing the enigma of the peanut paradox offers a gateway to deeper insights into weight gain strategies and metabolic dynamics. By harnessing the power of evidence-based research, we embark on a journey of discovery, empowerment, and transformative growth in pursuit of optimal health and well-being. Are you ready to take charge of your health, fuel your body wisely, and unlock your fullest potential? The path to a healthier, more vibrant life begins with the choices you make today!

References:

Sanchez AD, Reynolds JC, Marinik EL, Kolb RD, Lozano AJ, Davy BM, et al. A Randomized Trial of Healthy Weight Gain in Athletic Individuals. Med Sci Sports Exerc. 2024 Mar 25.

Fernández-Rodríguez R, Mesas AE, Garrido-Miguel M, Martínez-Ortega IA, Jiménez-López E, Martínez-Vizcaíno V. The Relationship of Tree Nuts and Peanuts with Adiposity Parameters: A Systematic Review and Network Meta-Analysis. Nutrients. 2021 Jun 30;13(7).

Posted on: July 15, 2024May 29, 2024

Adherence vs. Quality: Which Is More Crucial for Weight Loss?

In the world of nutrition, a perennial question looms large: Should you adhere strictly to your chosen diet, or should you prioritise consistently making good food choices, even if it means deviating from your prescribed plan? While the ideal scenario entails both high adherence and high quality, the reality often presents a dilemma without a clear-cut answer. Shedding light on this dilemma is a recent study conducted by researchers at Stanford University, which explores the nuanced interplay between diet adherence, food quality, and their collective impact on weight loss and overall health outcomes.

The study serves as a secondary analysis of the DIETFITS trial—a comprehensive investigation into the efficacy of low-carb versus low-fat diets in facilitating weight loss. Through meticulous assessments and coaching, participants were guided in adhering to their assigned dietary regimen over a 12-month period. Following the conclusion of the trial, researchers scrutinised the participants’ dietary records to evaluate adherence and quality metrics and their subsequent effects on weight loss and health markers.

What the Study Found Out

Adherence Trumps Quality for Weight Loss

The study’s findings underscore the paramount importance of diet adherence in facilitating weight loss. Participants demonstrating high adherence to their assigned diet, irrespective of its quality, exhibited the most significant reductions in calorie intake and body mass index (BMI). Notably, the low-quality, high-adherence subgroups demonstrated noteworthy improvements in blood pressure and macronutrient composition, underscoring the pivotal role of adherence in driving tangible health outcomes.

Quality Remains a Cornerstone of Optimal Health

While adherence emerges as the primary driver of weight loss, diet quality remains an indispensable determinant of overall health. Participants adhering to high-quality diets garnered distinct health benefits, including improvements in fasting insulin levels and reductions in blood pressure. These findings underscore the intrinsic value of prioritising nutrient-dense, minimally processed foods, irrespective of dietary adherence.

Key Takeaways

Balancing Adherence and Quality: Fostering a nuanced understanding of the interplay between diet adherence and quality is essential. While adherence serves as a cornerstone of weight loss, emphasising the importance of high-quality, nutrient-dense foods is paramount for optimising overall health and well-being.
Tailoring Dietary Strategies: Acknowledging your unique preferences and lifestyle factors is crucial in tailoring dietary strategies that balance adherence and quality. Adopting flexible, sustainable approaches to nutrition while prioritising whole, minimally processed foods can foster long-term adherence and promote lasting health outcomes.

In navigating the complex landscape of dietary choices, embracing a multifaceted approach that integrates adherence and quality is paramount. Be empowered to make informed decisions that align with your individual goals and values and pave the way for sustainable, transformative changes that transcend the confines of a prescribed diet.

References:

Hauser ME, Hartle JC, Landry MJ, Fielding-Singh P, Shih CW, Qin F, et al. Association of dietary adherence and dietary quality with weight loss success among those following low-carbohydrate and low-fat diets: a secondary analysis of the DIETFITS randomized clinical trial. Am J Clin Nutr. 2024 Jan;119(1):174–84.

Gardner CD, Trepanowski JF, Del Gobbo LC, Hauser ME, Rigdon J, Ioannidis JPA, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. 2018 Feb 20;319(7):667–79.

Htet MK, Fahmida U, Do TT, Dibley MJ, Ferguson E. The Use of Tablet-Based Multiple-Pass 24-Hour Dietary Recall Application (MP24Diet) to Collect Dietary Intake of Children under Two Years Old in the Prospective Cohort Study in Indonesia. Nutrients. 2019 Nov 27;11(12).

Asghari G, Mirmiran P, Yuzbashian E, Azizi F. A systematic review of diet quality indices in relation to obesity. Br J Nutr. 2017 Apr;117(8):1055–65.

Posted on: July 1, 2024May 29, 2024

Does Sugar in Coffee Pose Health Risks? Here’s What We Found

Recent headlines sparked a flurry of debate over the health implications of adding sugar to coffee and tea. Some sources claimed it posed no risks, while others warned of dire consequences. So, what’s the reality behind these conflicting assertions? Let’s unpack the findings of the Copenhagen Male Study to shed light on this contentious issue.

What Did the Research Reveal?

The Copenhagen Male Study, conducted over several decades, examined the mortality rates of middle-aged men who consumed coffee or tea with and without sugar. The results initially seemed to suggest a slightly higher mortality rate among sugar users. However, a closer look revealed that this disparity was not statistically significant—a crucial distinction in the realm of scientific inquiry.

In statistical analysis, significance indicates the likelihood that observed differences are not due to random chance. While the study’s findings hinted at a marginal discrepancy between sugar users and non-users, this variance was akin to the fluctuations of a coin toss—insufficient to draw definitive conclusions.

Moreover, the presence of confounding variables, such as smoking or exercise habits, further complicated the interpretation of results. Accounting for these factors nullified any discernible link between sugar consumption and mortality rates.

Key Takeaways

Context Matters: The study underscores the importance of considering the broader context when evaluating dietary habits. While a sprinkle of sugar in coffee or tea may pose minimal risks within a balanced diet, excessive consumption of sugar-laden beverages warrants scrutiny.
Individualised Approach: There’s no one-size-fits-all solution when it comes to nutrition. Understanding your unique circumstances and dietary patterns is essential for crafting tailored solutions. Rather than absorbing blanket statements, reflect on how your dietary choices that align with your health goals.

When it comes to nutrition, our role extends beyond disseminating information. We are also responsible for making informed choices that align with our well-being. By fostering a nuanced understanding of dietary nuances and promoting mindful eating practices, we pave the way for sustainable lifestyle changes that promote long-term health and vitality. What are you waiting for? Let’s rewrite the story of our well-being, one mindful choice at a time, because the transformation you seek begins with the decisions you make today.

References:

Treskes RW, Clausen J, Marott JL, Jensen GB, Holtermann A, Gyntelberg F, et al. Use of sugar in coffee and tea and long-term mortality risk in older adult Danish men: 32 years of follow-up from a prospective cohort study. PLoS One. 2023 Oct 18;18(10):e0292882.

Kaiser A, Schaefer SM, Behrendt I, Eichner G, Fasshauer M. Association of all-cause mortality with sugar intake from different sources in the prospective cohort of UK Biobank participants. Br J Nutr. 2023 Jul 28;130(2):294–303.

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: April 22, 2024March 13, 2024

Can Mindfulness Enhance Health and Nutrition? Let’s Find Out!

Ever found yourself mindlessly munching away, not really sure if you’re actually hungry? Or maybe you’ve polished off a meal without even realising you’re full? It happens to the best of us. But what if there’s a way to tune into your body’s signals and eat more mindfully? A recent study delves into how mindfulness can help us better understand our bodies and stick to a heart-healthy diet, especially for those dealing with high blood pressure. Let’s explore how this simple practice could revolutionise the way we approach our health and eating habits.

Unveiling the Study

Researchers at Brown University embarked on an eight-week journey with over 200 adults struggling with high blood pressure. They split them into two groups: one diving deep into mindfulness training, and the other just receiving some basic info on controlling blood pressure. The goal? To see if mindfulness could make a real difference in how well they understood their bodies and stuck to a healthy eating plan.

Key Findings

Fast forward six months, and those in the mindfulness group were really feeling the benefits. They became much better at recognising their body’s signals, especially when it came to controlling their emotions and knowing when to stop eating. Surprisingly, even those in the basic info group showed some improvements, though not as much. As for sticking to the heart-healthy DASH (Dietary Approaches to Stop Hypertension) diet, both groups made some progress, but the mindfulness crew seemed to do a bit better overall.

Insights and Reflections

This study shows us that a little mindfulness can go a long way in helping us listen to our bodies. Even though the mindfulness program was pretty intense, it’s clear that most people were up for the challenge. And even those who just got a leaflet managed to make some positive changes, proving that a nudge in the right direction can make a difference. Plus, it seems that getting better at tuning into our body’s signals might naturally lead to making healthier food choices.

Key Takeaways

Stoking Motivation: Recognise that feeling ready for change is a big deal. Tailoring support to match how much you’re up for making a change can really boost you chances of success.
Mindful Eating: Nurture the practice of mindful eating – it’s not just some hippy-dippy trend. Paying attention to how we eat can help us enjoy our food more and make better choices without even trying too hard.

Understanding what our body’s trying to tell us is key to looking after ourselves better. This study shows that mindfulness can help us do just that, making it easier to stick to a healthy eating plan. By paying closer attention to our body’s cues, we can make more mindful choices about what we eat and how we live. As we dig deeper into how our mind and body work together, mindfulness is shaping up to be a real game-changer for our health and well-being.

References:

Loucks EB, Kronish IM, Saadeh FB, Scarpaci MM, Proulx JA, Gutman R, et al. Adapted Mindfulness Training for Interoception and Adherence to the DASH Diet: A Phase 2 Randomized Clinical Trial. JAMA Netw Open. 2023 Nov 1;6(11):e2339243.

Posted on: March 4, 2024March 5, 2024

Decoding the Diet Battle: Vegan vs. Omnivorous – What You Need to Know

Ever wondered what would happen if veganism went head-to-head with the classic omnivorous lifestyle? Well, buckle up because we’re about to spill the beans on a groundbreaking study that unraveled the mysteries behind these dietary powerhouses.

The Showdown

Imagine the scene: forks clashing with knives, fruits gearing up against flanks and shanks. In a recent face-off, researchers from Stanford University orchestrated a showdown between 22 sets of identical twins. One twin in each duo embraced the vegan life for eight weeks, while their counterpart stuck to the omnivorous route. It was a diet duel for the ages!

Guess who emerged as the victor? The vegans, hands down! Not only did they shed more weight than their omnivorous counterparts, but they also flaunted improved health markers. Lower fasting insulin and LDL cholesterol levels were their badges of honour, while the omnivores remained relatively unchanged. A surprise victory, but there’s more to the story.

The Plot Twists

The vegan warriors did experience a dip in ‘good’ cholesterol (HDL) and a drop in vitamin B12 levels, but nothing to lose sleep over. Differences in fiber and saturated fat intake, especially from legumes and whole grains, played a role in these changes.

Here’s What You Need to Know

Balanced Choices Trump Extreme Diets: Whether you’re team vegan or omnivorous, the key is balance. Extreme diets might bring short-term wins, but the real victory lies in making sustainable, balanced choices. It’s all about long-term health, not a quick fix.
Navigating the Learning Curve: Thinking of tiptoeing into a more plant-based lifestyle? Take it easy! Gradual changes are the secret sauce. Swap out a meaty dinner for a plant-powered one once a week. It’s about progress, not perfection.
Universality of Healthy Eating: Here’s the golden rule: healthy eating is universal. Load up on minimally processed foods, get that protein in, and paint your plate with a rainbow of fruits and veggies. Your body will thank you, whether you’re munching on kale or embracing the occasional steak.

In the end, it’s not about declaring a winner in the diet duel. It’s about finding what works for you – a diet that fuels your energy, supports your health, and lets you enjoy the journey. So, whether you’re slicing into a juicy steak or savouring a vibrant salad, here’s to a healthy, balanced life!

References:

http://dx.doi.org/10.1001/jamanetworkopen.2023.44457

http://dx.doi.org/10.1161/CIRCULATIONAHA.120.048996