Underlying mechanisms behind regular exercise benefits
The new findings have important health implications, including impacts on diseases, organs and tissues
Date:
June 11, 2024
Source:
Virginia Tech
Summary:
Scientists studied both male and female rats over eight weeks of endurance exercise and found thousands of molecular alterations. These findings have implications for human health, such as in liver disease, bowel disease, cardiovascular health, and tissue recovery.
Sugar substitute linked to increased risk of heart attack and stroke, study finds
Xylitol is a common zero-calorie sweetener found in sugar-free candy and toothpaste
Date:
June 6, 2024
Source:
Cleveland Clinic
Summary:
Researchers found higher amounts of the sugar alcohol xylitol are associated with increased risk of cardiovascular events like heart attack and stroke. The team confirmed the association in a large-scale patient analysis, preclinical research models and a clinical intervention study
Mediterranean diet tied to one-fifth lower risk of early death in women
Date:
May 31, 2024
Source:
Brigham and Women's Hospital
Summary:
In a new study that followed more than 25,000 initially healthy U.S. women for up to 25 years, researchers found that participants who had greater Mediterranean diet intake had up to 23% lower risk of all-cause mortality, with benefits for both cancer mortality and cardiovascular mortality. COMMENT: THIS AND THE MIND AND DASH DIETS ARE THE EATING PATTERNS I RECOMMEND.
Picture this: Snapping photos of our food could be good for us
Research reveals taking pictures of food isn't just content for our social media feeds, but could be the key to improving people's diets COMMENT: I RECOMMEND THIS PRACTICE TO SOME OF MY CLIENTS.
Date:
May 30, 2024
Source:
Curtin University
Summary:
Research reveals taking pictures of food isn't just content for our social media feeds, but could be the key to improving people's diets.
Healthy adults under age of 75 urged to take recommended daily allowance of vitamin D
Guideline recommends vitamin D higher than the recommended daily allowance for children, pregnant people, adults over 75 and adults with prediabetes
Date:
June 3, 2024
Source:
The Endocrine Society
Summary:
Healthy adults under the age of 75 are unlikely to benefit from taking more than the daily intake of vitamin D recommended by the Institutes of Medicine (IOM) and do not require testing for vitamin D levels. For children, pregnant people, adults older than 75 years and adults with high-risk prediabetes, the guideline recommends vitamin D higher than the IOM recommended daily allowance. COMMENT: VITAMIN D IS ONE OF THE FEW SUPPLEMENTS I TAKE.
Poor quality diet makes our brains sad
Eating a poor quality diet might lead to brain changes that are associated with depression and anxiety
Date:
June 5, 2024
Source:
University of Reading
Summary:
Eating a poor quality diet might lead to brain changes that are associated with depression and anxiety. This is according to a first-of-its-kind study into the brain chemistry and structure, and diet quality of 30 volunteers.
Exercising during pregnancy normalizes eating behaviors in offspring from obese mice
Maternal obesity in mice increases microRNA levels in the hypothalamus in offspring, leading to overeating
Date:
June 4, 2024
Source:
PLOS
Summary:
Maternal obesity impacts the eating behaviors of offspring via long-term overexpression of the microRNA miR-505-5p, according to a new study.
Vigorous exercise may preserve cognition in high-risk patients with hypertension
Date:
June 6, 2024
Source:
Atrium Health Wake Forest Baptist
Summary:
People with high blood pressure have a higher risk of cognitive impairment, including dementia, but a new study suggests that engaging in vigorous physical activity more than once a week can lower that risk.
Painful truth about knee osteoarthritis: Why inactivity may be more complex than we think
Date:
June 11, 2024
Source:
University of South Australia
Summary:
Knee osteoarthritis (OA) is a common cause of pain and joint stiffness. And while physical activity is known to ease symptoms, only one in 10 people regularly exercise. Understanding what contributes to patients' inactivity is the focus of a world first study from the University of South Australia. Here, researchers have found that people with knee OA unconsciously believe that activity may be dangerous to their condition, despite medical advice telling them otherwise. The study found that of those surveyed, 69% of people with knee pain had stronger implicit (unconscious) beliefs that exercise was dangerous than the average person without pain.
It's an interesting finding that not only highlights the conflicted nature of pain and exercise, but also that what people say and what people think, deep down, may be entirely different things. COMMENT: WHAT DO I ALWAYS SAY.MOTION IS LOTION.
A long-term ketogenic diet accumulates aged cells in normal tissues, study finds
Researchers urge, 'Take a keto-break,' for prevention
Date:
May 17, 2024
Source:
University of Texas Health Science Center at San Antonio
Summary:
New research finds that a continuous, long-term ketogenic diet may induce senescence, or aged, cells in normal tissues, with particular implications for heart and kidney function. But planned breaks from the diet could help in prevention. SEE ABOVE
Food for thought: Study links key nutrients with slower brain aging
Participants with slower brain aging had nutrient profile similar to Mediterranean diet
Date:
May 21, 2024
Source:
University of Nebraska-Lincoln
Summary:
A new study suggests better nutrition might help prevent cognitive decline. Working with a group of 100 cognitively healthy participants aged 65 to 75, a research team combined neuroscience with nutritional science to identify a specific nutrient profile linked with better performance on cognitive tests. Nutrient biomarkers identified via blood tests revealed a combination of fatty acids, antioxidants and carotenoids, and two forms of Vitamin E and choline -- very similar to the Mediterranean diet -- in the systems of those who showed slower than expected brain aging in MRI scans and cognitive assessments. COMMENT: LIKE I ALWAYS SAY EAT THE MEDITERRANEAN DIET AND MIND DIET.
Exercise bouts could improve efficacy of cancer drug
Date:
May 21, 2024
Source:
University of Birmingham
Summary:
Bouts of moderate-to-vigorous intensity exercise could improve the efficacy of antibody therapies used to treat chronic lymphocytic leukaemia, new research has shown.
Tech can't replace human coaches in obesity treatment
Technology alone resulted in worse weight loss compared to tech and a telehealth coach
Date:
May 14, 2024
Source:
Northwestern University
Summary:
Technology alone can't replace the human touch to produce meaningful weight loss in obesity treatment, reports a new study. Giving people technology alone for the initial phase of obesity treatment produces unacceptably worse weight loss than giving them treatment that combines technology with a human coach. The need for low cost but effective obesity treatments delivered by technology has become urgent as the ongoing obesity epidemic exacerbates burgeoning health care costs. Researchers are studying why how to make tech approximate human coaches. COMMENT: THIS IS GREAT NEWS FOR HEALTH COACHES LIKE ME :)
Why do we overindulge?
Being distracted while engaging in enjoyable activities can reduce satisfaction, lead to overcompensation
Date:
May 16, 2024
Source:
American Psychological Association
Summary:
If you tend to do other things or get distracted while eating dinner, you may be running the risk of over-consuming everyday pleasures later, possibly because the distraction caused you to enjoy yourself less, according to new research.
Prostate cancer study: More health benefits from plant-based diet
Date:
May 13, 2024
Source:
University of California - San Francisco
Summary:
Men with prostate cancer could significantly reduce the chances of the disease worsening by eating more fruits, vegetables, nuts, and olive oil, according to new research.
'Trojan horse' weight loss drug more effective than available therapies
Date:
May 15, 2024
Source:
University of Copenhagen - The Faculty of Health and Medical Sciences
Summary:
A groundbreaking article describes a promising new therapy for obesity that leads to greater weight loss in mice than existing medications. The approach smuggles molecules into the brain's appetite center and affects the brain's neuroplasticity.
Longer sprint intervals can improve muscle oxygen utilization compared to shorter intervals
Using a multifaceted approach, scientists reveal the ideal duration and repetition of sprint interval training
Date:
May 15, 2024
Source:
Waseda University
Summary:
Sprint interval training (SIT) is a form of exercise characterized by cycles of intense exercise which are interspersed by short durations of rest. In a recent study, researchers deep dive into the intricate connections among various parameters of SIT, such as duration and repetitions, and the resulting physiological responses. Their findings can aid in developing well-informed and tailored sprint training regimens that significantly benefit the modern-day population. The researchers highlight that SIE20, comprising of two 20-second sprints with 160-second recovery, outperformed SIE10, which involved four 10-second sprints with 80-second recovery. While both the SIE protocols significantly increased whole-body and peripheral oxidative metabolism and the activation of the major thigh muscles, as indicated by the increases in V̇O2 levels, ∆TOI and MRI T2 values, respectively, greater peripheral oxidative metabolism was achieved with SIE20. They also observed that successive sprint repetitions in SIE10 did not correlate with greater oxidative metabolism.
Far from toxic, lactate rivals glucose as body's major fuel after a carbohydrate meal
Research challenges perception by many athletes and physicians that high lactate levels are bad
Date:
May 14, 2024
Source:
University of California - Berkeley
Summary:
Scientists have documented the benefits of lactate burning in exercising humans, but few studies have looked at the role of lactate during rest or after a meal. Exercise physiologists challenged fasting men and women with a carbohydrate meal and then monitored lactate in the blood and fat vs carbohydrate metabolism. They found that lactate buffers glucose from a meal, and that lactate is utilized for energy almost as much as glucose.
When working out, males are programmed to burn more fat, while females recycle it--at least in rats
A new window into fat turns up a major male-female difference
Date:
May 2, 2024
Source:
DOE/Pacific Northwest National Laboratory
Summary:
Vigorous exercise burns fat more in males than in females, but the benefits of exercise are broad for everyone.
New study challenges one-size-fits-all approach to vitamin D supplementation guidelines
Date:
May 2, 2024
Source:
Trinity College Dublin
Summary:
A new study sheds light on the complexities of achieving optimal vitamin D status across diverse populations. Despite substantial research on the determinants of vitamin D, levels of vitamin D deficiency remain high. Researchers believe their findings have significant implications for the development of tailored recommendations for vitamin D supplementation.
Sedentary lifestyle puts strain on young hearts
Moderate and vigorous physical activity can prevent heart diseases
Date:
May 7, 2024
Source:
University of Jyväskylä - Jyväskylän yliopisto
Summary:
According to a recent study, high levels of sedentary behavior and physical inactivity from childhood strain the heart in adolescence. High cardiac workload predicts heart failure and other heart diseases. In light of the findings, increasing moderate and vigorous physical activity from childhood onwards is particularly important in preventing heart diseases.
Intermittent fasting protects against liver inflammation and liver cancer
Drug partially mimics fasting effects
Date:
May 7, 2024
Source:
German Cancer Research Center (Deutsches Krebsforschungszentrum, DKFZ)
Summary:
Fatty liver disease often leads to chronic liver inflammation and can even result in liver cancer. Scientists have now shown in mice that intermittent fasting on a 5:2 schedule can halt this development. The fasting regime reduces the development of liver cancer in mice with pre-existing liver inflammation. The researchers identified two proteins in liver cells that are jointly responsible for the protective effect of fasting. An approved drug can partially mimic this effect.
Vitamin D alters mouse gut bacteria to give better cancer immunity
Date:
April 25, 2024
Source:
The Francis Crick Institute
Summary:
Researchers have found that vitamin D encourages the growth of a type of gut bacteria in mice which improves immunity to cancer.
An omega-6 fatty acid may reduce the risk for bipolar disorder
Date:
April 30, 2024
Source:
Elsevier
Summary:
A genetic propensity to higher circulating levels of lipids containing arachidonic acid, an omega-6 polyunsaturated fatty acid found in eggs, poultry, and seafood, has been found to be linked with a lower risk for bipolar disorder. This new evidence paves the way for potential lifestyle or dietary interventions.
Climb stairs to live longer
Date:
April 26, 2024
Source:
European Society of Cardiology
Summary:
Climbing stairs is associated with a longer life, according to new research. Compared with not climbing stairs, stair climbing was associated with a 24% reduced risk of dying from any cause4 and a 39% lower likelihood of dying from cardiovascular disease.5 Stair climbing was also linked with a reduced risk of cardiovascular disease including heart attack, heart failure and stroke.
Dr. Paddock said: "Based on these results, we would encourage people to incorporate stair climbing into their day-to-day lives. Our study suggested that the more stairs climbed, the greater the benefits -- but this needs to be confirmed. So, whether at work, home, or elsewhere, take the stairs."
Cardio-fitness cuts death and disease by nearly 20%
Date:
April 29, 2024
Source:
University of South Australia
Summary:
Groundbreaking new research finds that an increased cardio fitness level will reduce your risk of death from any cause by nearly 20%.Published in BJSM, the study found that for every 1-MET increase in cardiorespiratory fitness -- the amount of energy used for quiet sitting -- a person can reduce their risk of death by 11-17%, and specifically, their risk of heart disease by 18%.Comprising 26 systematic reviews with meta-analysis representing more than 20.9 million observations from 199 unique cohort studies, it is the first study to collate all the scientific evidence that looked at the prospective link between cardiorespiratory fitness and health outcomes among adults. "We summarised the evidence linking CRF to numerous health outcomes and found that those with low levels of CRF are far more likely to die early or develop chronic conditions like heart disease later in life.
"Specifically, we found that every 1-MET increase in CRF, which is the amount of energy used when sitting quietly, reduced the risk of early death from any cause and heart failure by 11-17% and 18%, respectively.
"For most people, a 1-MET increase in CRF can be achieved through a regular aerobic exercise program.
"The message is quite simple: if you do a lot of "huff and puff" exercise, then your risk of dying early or developing diseases in the future is reduced. If you avoid exercise your health may suffer."
Low intensity exercise linked to reduced depression
New research finds strong association between physical activity and better mental health
Date:
April 24, 2024
Source:
Anglia Ruskin University
Summary:
New research has found a significant association between participating in low to moderate intensity exercise and reduced rates of depression.
Researchers from Anglia Ruskin University (ARU) carried out an umbrella review of studies carried out across the world to examine the potential of physical activity as a mental health intervention.
The analysis, published in the journal Neuroscience and Biobehavioural Reviews, found that physical activity reduced the risk of depression by 23% and anxiety by 26%. A particularly strong association was found between low and moderate physical activity, which included activities such as gardening, golf and walking, and reduced risk of depression.
Social media can be used to increase fruit and vegetable intake in young people
Date:
April 24, 2024
Source:
Aston University
Summary:
Researchers have found that people following healthy eating accounts on social media for as little as two weeks ate more fruit and vegetables and less junk food.
3 in 5 parents play short order cook for young children who don't like family meal
Date:
April 22, 2024
Source:
Michigan Medicine - University of Michigan
Summary:
While most parents of preschool and elementary aged children strive to give their children a balanced, nutritional diet, some of their strategies to promote healthy eating may backfire, a national poll suggests.
Does the time of day you move your body make a difference to your health?
Physical activity in the evening linked to greater health benefits for people with obesity
Date:
April 10, 2024
Source:
University of Sydney
Summary:
Undertaking the majority of daily physical activity in the evening is linked to the greatest health benefits for people living with obesity, according to researchers who followed the trajectory of 30,000 people over almost 8 years.
Using wearable device data to categorise participant's physical activity by morning, afternoon or evening, the researchers uncovered that those who did the majority of their aerobic moderate to vigorous physical activity- the kind that raises our heartrate and gets us out of breath- between 6pm and midnight had the lowest risk of premature death and death from cardiovascular disease.
PFAS exposure from high seafood diets may be underestimated
Study stresses the need to set safety standards for 'forever chemicals' in seafood
Date:
April 12, 2024
Source:
Dartmouth College
Summary:
A study suggests that people with diets high in seafood may face a greater risk of exposure to PFAS -- the family of human-made toxins known as 'forever chemicals' -- than previously thought. The researchers stress the need for more stringent public health guidelines that establish how much seafood people can safely consume to limit their exposure, particularly in coastal areas where seafood is frequently eaten.
Size of salty snack influences eating behavior that determines amount consumed
Study suggests pretzel size affects intake by governing how quickly a person eats and how big their bites are
Date:
April 10, 2024
Source:
Penn State
Summary:
The size of an individual snack piece not only influences how fast a person eats it, but also how much of it they eat, according to a new study. With nearly a quarter of daily calorie intake in the United States coming from snacks, these findings may have implications for helping people better understand how eating behavior impacts calorie and sodium intake.
Did you know that physical activity can protect you from chronic pain?
One of the reasons is that it increases your pain tolerance
Date:
March 27, 2024
Source:
UiT The Arctic University of Norway
Summary:
Reserachers found that people who were more active in their free time had a lower chance of having various types of chronic pain 7-8 years later. For example, being just a little more active, such as going from light to moderate activity, was associated with a 5% lower risk of reporting some form of chronic pain later. For severe chronic pain in several places in the body, higher activity was associated with a 16% reduced risk. The researchers found that the ability to tolerate pain played a role in this apparent protective effect. That explains why being active could lower the risk of having severe chronic pain, whether or not it was widespread throughout the body. Webpage
Exercise habits in youth create better health outcomes for some
Date:
April 3, 2024
Source:
University of Adelaide
Summary:
Forming a long-term recreational exercise habit as a young person has a beneficial impact on physical and mental health later in life, but some groups, such as females and academic high-achievers, miss out on these benefits disproportionately.
Alcohol raises heart disease risk, particularly among women
Large study suggests more than one drink per day can increase the risk of coronary heart disease
Date:
March 28, 2024
Source:
American College of Cardiology
Summary:
Young to middle-aged women who reported drinking eight or more alcoholic beverages per week--more than one per day, on average--were significantly more likely to develop coronary heart disease compared with those who drank less, finds a study presented at the American College of Cardiology's Annual Scientific Session. The risk was highest among both men and women who reported heavy episodic drinking, or 'binge' drinking, and the link between alcohol and heart disease appears to be especially strong among women, according to the findings.
Do sweeteners increase your appetite? New evidence from randomised controlled trial says no
Date:
March 28, 2024
Source:
University of Leeds
Summary:
Replacing sugar with artificial and natural sweeteners in foods does not make people hungrier -- and also helps to reduce blood sugar levels, a significant new study has found. The double blind randomized controlled trial found that consuming food containing sweeteners produced a similar reduction in appetite sensations and appetite-related hormone responses as sugary foods -- and provides some benefits such as lowering blood sugar, which may be particularly important in people at risk of developing type 2 diabetes. The use of sweeteners in place of sugar in foods can be controversial due to conflicting reports about their potential to increase appetite. Previous studies have been carried out but did not provide robust evidence. However, the researchers say their study, which meets the gold standard level of proof in scientific investigation, provides very strong evidence that sweeteners and sweetness enhancers do not negatively impact appetite and are beneficial for reducing sugar intake.
Feeding the lonely brain
Study finds that lonely women experienced increased activation in regions of the brain associated with food cravings
Date:
April 4, 2024
Source:
University of California - Los Angeles Health Sciences
Summary:
A new study has found that women who perceive themselves to be lonely exhibited activity in regions of the brain associated with cravings and motivation towards eating especially when shown pictures of high calorie foods such as sugary foods.
Eggs may not be bad for your heart after all
Subgroup analyses signal a possible benefit among older adults and those with diabetes
Date:
March 28, 2024
Source:
American College of Cardiology
Summary:
Whether you like your eggs sunny-side up, hard boiled or scrambled, many hesitate to eat them amid concerns that eggs may raise cholesterol levels and be bad for heart health. However, results from a prospective, controlled trial show that over a four-month period cholesterol levels were similar among people who ate fortified eggs most days of the week compared with those who didn't eat eggs.
New strategy to facilitate muscle regeneration after injury
Muscle injuries and therapies: A paradigm shift
Date:
March 18, 2024
Source:
University of Barcelona
Muscle injuries are common in the active population, and they cause the majority of player leaves in the world of sport. Depending on the severity, recovery of muscle function is quite slow and may require surgery, medication and rehabilitation. Now, a study led by the University of Barcelona reveals a strategy to improve and accelerate recovery from muscle injuries that has potential application in the sports and health sector in general. This is the first study to provide scientific evidence for faster and more effective recovery from muscle injuries through intermittent exposure to low oxygen availability (hypoxia) in a low-barometric pressure (hypobaric) chamber that simulates high-altitude geographic conditions.
Natural molecule found in coffee and human body increases NAD+ levels, improves muscle function during aging
Date:
March 21, 2024
Source:
National University of Singapore, Yong Loo Lin School of Medicine
Summary:
A research consortium made a recent discovery that the natural molecule trigonelline present in coffee, fenugreek, and also in the human body, can help to improve muscle health and function.
8-hour time-restricted eating linked to a 91% higher risk of cardiovascular death
Date:
March 20, 2024
Source:
American Heart Association
Summary:
A study of over 20,000 adults found that those who followed an 8-hour time-restricted eating schedule, a type of intermittent fasting, had a 91% higher risk of death from cardiovascular disease. A recent study presented at the American Heart Association's Epidemiology and Prevention Lifestyle and Cardiometabolic Scientific Sessions 2024 revealed that adopting an 8-hour time-restricted eating pattern, a form of intermittent fasting, may be associated with a 91% higher risk of cardiovascular death. This research, analyzing data from over 20,000 U.S. adults, challenges the popular belief that such dietary regimens offer long-term heart health benefits. Despite previous evidence suggesting positive impacts on factors like blood pressure and glucose levels, this study underscores the importance of personalized dietary recommendations, particularly for individuals with existing heart conditions or cancer. While the findings suggest caution in promoting short eating windows, further research is warranted to understand the underlying mechanisms and assess the impact on diverse populations globally.
Overeating and starving both damage the liver: Cavefish provide new insight into fatty liver disease
Stowers scientists' collaboration reveals a genetic basis for starvation-induced fatty liver with a potential therapeutic avenue
Date:
March 18, 2024
Source:
Stowers Institute for Medical Research
Summary:
Fatty liver, which can lead to liver damage and disease, can occur from both overeating and starvation. Now, new research shows how naturally starvation-resistant cavefish, unlike other animals, are able to protect their liver and remain healthy. The findings have implications for understanding and potentially addressing liver conditions in humans.
Too little sleep raises risk of type 2 diabetes, new study finds
Date:
March 6, 2024
Source:
Uppsala University
Summary:
Adults who sleep only three to five hours per day are at higher risk of developing type 2 diabetes, according to a new study. Chronic sleep deprivation cannot be compensated for by healthy eating alone.
How a common food ingredient can take a wrong turn, leading to arthritis
Date:
March 7, 2024
Source:
University of Colorado Anschutz Medical Campus
Summary:
Medical researchers have identified the means in which bacteria in the digestive system can break down tryptophan in the diet into an inflammatory chemical that primes the immune system towards arthritis. A University of Colorado Department of Medicine faculty member says she and her colleagues have identified the means in which bacteria in the digestive system can break down tryptophan in the diet into an inflammatory chemical that primes the immune system towards arthritis.
Study identifies multi-organ response to seven days without food
Date:
March 1, 2024
Source:
Queen Mary University of London
Summary:
New findings reveal that the body undergoes significant, systematic changes across multiple organs during prolonged periods of fasting. The results demonstrate evidence of health benefits beyond weight loss, but also show that any potentially health-altering changes appear to occur only after three days without food.
A healthier diet is linked with a slower pace of aging, reduced dementia risk, study shows
Date:
March 14, 2024
Source:
Columbia University's Mailman School of Public Health
Summary:
A healthier diet is associated with a reduced dementia risk and slower pace of aging, according to a new study. The findings show that a diet-dementia association was at least partially facilitated by multi-system processes of aging. Until now, the biological mechanism of this protection was not well understood.
Study results show 25% of pregnant people are not getting enough omega-3 fatty acids from their diet or dietary supplements
Date:
March 1, 2024
Source:
Harvard Pilgrim Health Care Institute
Summary:
Results from a new US nationwide cohort study show that, despite strong recommendations in favor of consuming omega-3 fatty acids for optimal pregnancy outcomes and offspring health, 25% of participants reported rarely, or never eating fish during pregnancy, with fewer taking omega-3 supplements.
Waist-to-height ratio detects fat obesity in children and adolescents significantly better than BMI
Date:
March 5, 2024
Source:
University of Eastern Finland
Summary:
An inexpensive measure of obesity in children and adolescents that could replace body mass index (BMI) has been identified in a new study as waist circumference-to-height ratio. This measure detected excess fat mass and distinguished fat mass from muscle mass in children and adolescents more accurately than BMI.
Refrigerate lettuce to reduce risk of E. coli contamination
Date:
February 29, 2024
Source:
University of Illinois College of Agricultural, Consumer and Environmental Sciences
Summary:
Leafy green vegetables are important sources of dietary fiber and nutrients, but they can harbor harmful pathogens. In particular, lettuce has often been involved in outbreaks of foodborne illness across the U.S. A new study examines factors that affect E. coli contamination on five different leafy greens -- romaine lettuce, green-leaf lettuce, spinach, kale, and collards.
For a healthy fruit snack, what would you choose?
Forget gummies -- Study finds dried fruit has the highest nutritional value
Date:
March 5, 2024
Source:
University of Massachusetts Amherst
Summary:
Next time you're packing lunch for your kid or reaching for a healthy afternoon bite, consider this: only three types of packaged fruit snacks -- dried fruit, fruit puree and canned fruit with juice -- meet the latest recommendations for high-nutrition snacks set by federal dietary guidelines, according to food scientists. Of all the commercially available fruit snacks, defined by the USDA as "products made with fruit and fruit juices, which may or may not contain added sugar, artificial colors and flavors, and preservatives," the UMass Amherst team found that dried fruit has the best overall nutritional profile -- the highest nutrient density and fiber content, and the lowest added sugar.
Eating too much protein is bad for your arteries, and this amino acid is to blame
Date:
February 19, 2024
Source:
University of Pittsburgh
Summary:
Consuming over 22% of dietary calories from protein can lead to increased activation of immune cells that play a role in atherosclerotic plaque formation and drive the disease risk, new study showed. azani is careful to note that many questions remain to be answered, mainly: What happens when a person consumes between 15% of daily calories from protein as recommended by the USDA and 22% of daily calories from protein, and if there is a 'sweet spot' for maximizing the benefits of protein -- such as muscle gain -- while avoiding kick-starting a molecular cascade of damaging events leading to cardiovascular disease. (Study)
Women get the same exercise benefits as men, but with less effort
Date:
February 19, 2024
Source:
Cedars-Sinai Medical Center
Summary:
A new study shows there is a gender gap between women and men when it comes to exercise. The findings show that women can exercise less often than men, yet receive greater cardiovascular gains. See more
Benefits of resistance exercise training in treatment of anxiety and depression
Date:
February 8, 2024
Source:
University of Limerick
Summary:
A new study has demonstrated the impact resistance exercise training can have in the treatment of anxiety and depressive symptoms. The researchers said there was "exciting evidence" that resistance exercise training may be an accessible alternative therapy to improve anxiety and depression like more established therapies, while also improving other important aspects of health.
Dr Herring explained: "Anxiety and depressive symptoms and disorders are prevalent and debilitating public health burdens for which successful treatment is limited.
"The healthful benefits of resistance exercise training, or muscle-strengthening exercise involving exerting force against a load repeatedly for the purpose of generating a training response, are well-established," said Dr Herring, Associate Professor in the Physical Activity for Health Research Centre, Health Research Institute, and Department of Physical Education and Sport Sciences within the Faculty of Education and Health Sciences in UL.
The more the merrier: Research shows online interventions with social support help middle-aged adults with obesity lose weight
Date:
January 24, 2024
Source:
University of Missouri-Columbia
Summary:
Obesity is a problem in the United States. In fact, 42.5% of U.S. adults aged 20 and over have the disease. Not only is obesity the nation's second leading cause of preventable death (behind only smoking cigarettes), it also leads to other serious health issues, including an increased risk of type 2 diabetes, high blood pressure, heart disease, stroke, cancer, sleep apnea and liver disease. The disease and its side effects impose a significant financial burden on America's health care system.
Healthy diet early in life seems to protect against inflammatory bowel disease
Date:
January 31, 2024
Source:
University of Gothenburg
Summary:
Having a high dietary intake of fish and vegetables at 1 year of age, and a low intake of sugar beverages, seems to protect against inflammatory bowel disease. These are the findings of a study with more than 80,000 children.
Understanding rapid weight loss in older women: Message from the heart
Date:
February 1, 2024
Source:
Edith Cowan University
Summary:
Unexplained rapid weight loss in older people could be a sign of underlying disease and can be linked with increased risk of falls and fractures, as well as a poorer long-term prognosis.
How fasting may protect against inflammation
Date:
January 30, 2024
Source:
University of Cambridge
Summary:
Scientists may have discovered a new way in which fasting helps reduce inflammation -- a potentially damaging side-effect of the body's immune system that underlies a number of chronic diseases.
A non-allergenic wheat protein for growing better cultivated meat
Date:
January 29, 2024
Source:
American Chemical Society
Summary:
As the world's population increases, cultivated or lab-grown meat -- animal muscle and fat cells grown in laboratory conditions -- has emerged as a potential way to satisfy future protein needs. And edible, inexpensive plant proteins could be used to grow these cell cultures. Now, researchers report that the non-allergenic wheat protein glutenin successfully grew striated muscle layers and flat fat layers, which could be combined to produce meat-like textures.
Study urges people to think twice before going on a diet
Date:
January 29, 2024
Source:
North Carolina State University
Summary:
A new qualitative study highlights the negative interpersonal and psychological consequences associated with 'yo-yo dieting,' also known as weight cycling. The work underscores how toxic yo-yo dieting can be and how difficult it can be for people to break the cycle.
Study suggests that unintentional weight loss is a signal to see a doctor
Date:
January 23, 2024
Source:
Dana-Farber Cancer Institute
Summary:
Unintentional weight loss is associated with an increase in the risk of a cancer diagnosis within the coming year, according to a new study. Compared with participants who did not lose weight, recent weight loss was associated with significantly increased risk for several types of cancer, including upper gastrointestinal tract (including esophageal, stomach, liver, biliary tract, and pancreatic cancer), hematological (including non-Hodgkin lymphoma, multiple myeloma, and leukemia), colorectal, and lung cancers. However, recent weight loss wasn't found to be associated with increased risk for other cancer types, such as breast cancer, genitourinary cancer, brain cancer, or melanoma.
Physical exercise boosts motor learning -- and remembering what one has learned
Date:
January 18, 2024
Source:
University of Copenhagen - Faculty of Science
Summary:
Violinists, surgeons and gamers can benefit from physical exercise both before and after practicing their new skills. The same holds true for anyone seeking to improve their fine motor skills.
Scientists identify how dietary restriction slows brain aging and increases lifespan
The mechanism provides potential therapeutic targets to slow aging and age-related neurodegenerative diseases
Date:
January 11, 2024
Source:
Buck Institute for Research on Aging
Summary:
Restricting calories is known to improve health and increase lifespan, but much of how it does so remains a mystery, especially in regard to how it protects the brain. Scientists have now uncovered a role for a gene called OXR1 that is necessary for the lifespan extension seen with dietary restriction and is essential for healthy brain aging.
New research finds half-cardio, half-strength training reduces cardiovascular disease risks
Date:
January 17, 2024
Source:
Iowa State University
Summary:
Approximately one in three deaths in the U.S. is caused by cardiovascular disease, according to the U.S. Centers for Disease Control and Prevention. New research indicates that splitting the recommended amount of physical activity between aerobic and resistance exercise reduces cardiovascular disease risks as much as aerobic-only regimens.
Older adults who exercise with their spouse may be less physically active than those who exercise individually
Date:
January 17, 2024
Source:
Nanyang Technological University
Summary:
A study has found that older adults who exercise with their spouse achieve lower physical activity levels than older adults without their spouse. In a study of 240 participants in Singapore aged 54 to 72 years old, the researchers also found that those who received personalized feedback on their fitness trackers were more active than those who did not.
'Feel good' hormone could explain why exercise helps boost your brain
New research suggests dopamine plays an integral role in how moderate intensity exercise improves reaction time
Date:
January 16, 2024
Source:
University of Portsmouth
Summary:
A study exploring the mechanisms behind why cognitive performance improves in response to exercise, has found that dopamine plays a key role. The neurotransmitter and hormone -- which is tied to pleasure, satisfaction and motivation -- is known to increase when you work out.
New findings suggest it is also linked to faster reaction time during exercise.
High altitude training shows promise for patients ahead of surgery
Date:
November 30, 2023
Source:
King's College London
Summary:
Simulated high altitude could help older patients at risk of health complications related to surgery, a new study has found.
Pregnant women are missing vital nutrients needed for them and their babies
Date:
December 5, 2023
Source:
University of Southampton
Summary:
Pregnant women eating modern diets are missing key nutrients needed for them and their babies, and this could get worse with the move to plant-based foods. Scientists surveying more than 1,700 women found most were missing vitamins usually found in meat and dairy, including B12, B6 and D, folic acid and riboflavin which are essential for the development of fetuses in the womb.
Survey finds Americans struggle to maintain healthy habits during the holiday season
Date:
December 4, 2023
Source:
Ohio State University Wexner Medical Center
Summary:
The holiday season is a time for joy and celebration but many Americans admit the endless flurry of activities make it difficult to eat healthy, exercise and get adequate rest, according to a new survey. Two-thirds of those surveyed said they overindulge in food, nearly 45% said they take a break from exercise and more than half report feeling tired and have less time for themselves. Plus, a third admit they drink more alcohol during the holidays.
Ultra-processed foods and higher risk of mouth, throat and esophagus cancers
Date:
November 21, 2023
Source:
University of Bristol
Summary:
Eating more ultra-processed foods (UPFs) may be associated with a higher risk of developing cancers of upper aerodigestive tract (including the mouth, throat and esophagus), according to a new study. The authors of this international study, which analyzed diet and lifestyle data on 450,111 adults who were followed for approximately 14 years, say obesity associated with the consumption of UPFs may not be the only factor to blame.
Higher risk of 17 cancers after high BMI in late teens
Date:
November 6, 2023
Source:
University of Gothenburg
Summary:
Men who are overweight or obese at age 18 have a higher risk of 17 different cancers later in life. This has been shown in a study at the University of Gothenburg. The research also describes how the youth obesity epidemic is expected to affect the cancer situation over the next 30 years.
Lost brain function restored in mice after stroke
Date:
November 30, 2023
Source:
Lund University
Summary:
Researchers have succeeded in restoring lost brain function in mouse models of stroke using small molecules that in the future could potentially be developed into a stroke recovery therapy.
Twin research indicates that that a vegan diet improves cardiovascular health
Date:
November 30, 2023
Source:
Stanford Medicine
Summary:
A recent trial of identical twins comparing vegan and omnivore diets found that a vegan diet improves overall cardiovascular health. "Not only did this study provide a groundbreaking way to assert that a vegan diet is healthier than the conventional omnivore diet, but the twins were also a riot to work with," said Christopher Gardner, PhD, the Rehnborg Farquhar Professor and a professor of medicine. "They dressed the same, they talked the same and they had a banter between them that you could have only if you spent an inordinate amount of time together.” In a study with 22 pairs of identical twins, Stanford Medicine researchers and their colleagues have found that a vegan diet improves cardiovascular health in as little as eight weeks.
Physical fitness since childhood predicts cerebellar volume in adolescence
Date:
November 10, 2023
Source:
University of Eastern Finland
Summary:
Physical fitness since childhood is associated with cerebellar grey matter volume in adolescents. Those who were stronger, faster and more agile, in other words, had better neuromuscular fitness since childhood, had larger Crus I grey matter volume in adolescence. "Our study highlights the importance of physical activity through childhood and adolescence, leading to better physical fitness, as it might be relevant to cerebellar volumes related to cognition and learning. However, the associations we observed are in part contradictory," says Doctoral Researcher Petri Jalanko from the Faculty of Sport and Health Sciences at the University of Jyväskylä.
Poor work performance among Japanese employees strongly associated with insufficient sleep
Date:
November 20, 2023
Source:
University of Tsukuba
Summary:
This study examined the association between work performance and lifestyle habits among Japanese employees. The results revealed that insufficient sleep was the predominant factor affecting work performance in men and women, followed by lack of regular exercise and eating late-evening meals. Furthermore, the study indicated that men were more likely to exhibit lifestyle habits that impacted work performance than women.
People with obesity burn less energy during day
Building on prior studies with healthy-weight participants, new study includes different body sizes
Date:
November 15, 2023
Source:
Oregon Health & Science University
Summary:
A study found people who have a healthy weight use more energy during the day, when most people are active and eat, while those who have obesity spend more energy during the night, when most people sleep. Researchers also found that, during the day, those with obesity have higher levels of the hormone insulin -- a sign that the body is working harder to use glucose, an energy-packed sugar.
Why do some people get headaches from drinking red wine?
Not everyone feels fine after red wine, and a flavanol may be the culprit
Date:
November 20, 2023
Source:
University of California - Davis
Summary:
Researchers think that a flavanol found naturally in red wines can interfere with the proper metabolism of alcohol and can lead to a headache.
Cut salt, cut blood pressure
Most everyone can lower blood pressure by reducing salt, even those on BP drugs
Date:
November 13, 2023
Source:
Northwestern University
Summary:
Nearly everyone can lower their blood pressure, even people currently on blood pressure-reducing drugs, by lowering their sodium intake, reports a new study. It found 70-75% of all people, regardless of whether they are already on blood pressure medications or not, are likely to see a reduction in their blood pressure if they lower the sodium in their diet. Losing one teaspoon of salt a day results in systolic blood pressure decline comparable to effect achieved with drugs.
Cycle of fasting and feeding is crucial for healthy aging
Genetic switch rescues aging fish from continuous fasting trap
Date:
November 13, 2023
Source:
Max Planck Institute for Biology of Ageing
Summary:
Fasting interventions, which involve alternating periods of fasting and refeeding, are generally thought to improve health. But these interventions don't work as well in old animals. The question is: Why? By studying the short-lived killifish, researchers have shown that older fish deviate from a youthful fasting and refeeding cycle, and instead enter a state of perpetual fasting, even when ingesting food. However, the benefits of refeeding after fasting in old killifish can be restored by genetically activating a specific subunit of AMP kinase, an important sensor of cellular energy. These mutant fish experienced improved health and longevity, indicating that both fasting and refeeding are needed to confer health benefits and act through AMP kinase to do so.
Some benefits of exercise stem from the immune system
Immune cells mobilized in the muscles during exercise fend off inflammation and boost endurance
Date:
November 3, 2023
Source:
Harvard Medical School
Summary:
Research in mice shows that the anti-inflammatory properties of exercise may arise from immune cells mobilized to counter exercise-induced inflammation. Immune cells prevent muscle damage by lowering levels of interferon, a key driver of chronic inflammation, inflammatory diseases, and aging.
Outlook on exercise may curb aging anxiety
Date:
October 31, 2023
Source:
Iowa State University
Summary:
A positive attitude about physical activity may be related to lower anxiety about aging. Researchers who analyzed results from a multi-state survey say gender, age, marital status and income affect perspectives on exercise and aging but that reframing messages about both can lead to healthy behaviors.
Any activity is better for your heart than sitting -- even sleeping
Date:
November 9, 2023
Source:
University College London
Summary:
Replacing sitting with as little as a few minutes of moderate exercise a day tangibly improves heart health, according to new research.
Study shows simple diet swaps can cut carbon emissions and improve your health
Date:
October 26, 2023
Source:
Tulane University
Summary:
Making one small diet change -- chicken instead of beef, plant milk instead of cow's milk -- could significantly curb carbon emissions and increase the healthfulness of your diet, according to a new study.
Intermittent fasting is safe, effective for those with Type 2 diabetes, study suggests
Date:
October 27, 2023
Source:
University of Illinois Chicago
Summary:
Time-restricted eating, also known as intermittent fasting, can help people with Type 2 diabetes lose weight and control their blood sugar levels, according to a new study.
Mobile phone use may affect semen quality
Date:
November 1, 2023
Source:
Université de Genève
Summary:
Does electromagnetic radiation emitted by mobile phones affect semen quality? While various environmental and lifestyle factors have been proposed to explain the decline in semen quality observed over the last fifty years, the role of mobile phones has yet to be demonstrated. A team has now published a major cross-sectional study on the subject. It shows that frequent use of mobile phones is associated with a lower sperm concentration and total sperm count.
New evidence explains how warming-up enhances muscle performance
Date:
October 25, 2023
Source:
Osaka University
Summary:
Researchers have investigated the effect of increased cell temperature on the contractility of skeletal muscle and cardiac muscle by heating the muscle proteins using advanced microscopical techniques. The findings indicated that skeletal muscle is more sensitive to increases in temperature than cardiac muscle, and that heating can rapidly activate the contractile proteins of skeletal muscle, thereby improving muscle performance.
Most forms of exercise are overwhelmingly safe -- but don't ignore the dangers
Date:
October 26, 2023
Source:
University of Bath
Summary:
The risk of serious injury from most exercise is astonishingly small, according to the results of a five-year study. Even forms of sport sometimes considered risky by the public, such as road cycling, are generally safe, suggesting the benefits of taking part in fitness activities far outweigh the dangers.
Why is exercise getting riskier?
Perhaps concerningly, injury risks for popular sports and other physical activities are increasing internationally. In Victoria, Australia, for instance, the annual rate of hospital-treated sports injury increased by 24% between 2004 and 2010, with an incidence of sport-related major trauma or death of 12.2 per 100,000 participants/year.
Strength training may reduce health risks of a high-protein diet
Date:
October 18, 2023
Source:
eLife
Summary:
Progressive strength training using resistance can protect against the detrimental effects of a high-protein diet, according to new research in mice. "We know that many people deliberately consuming high-protein diets or consuming protein supplements to support their exercise regimen are not metabolically unhealthy, despite the body of evidence showing that high-protein levels can have detrimental metabolic effects," says senior author Dudley Lamming, Associate Professor of Medicine (Endocrinology) at the Department of Medicine, School of Medicine and Public Health, University of Wisconsin. "Our research may explain this conundrum, by showing that resistance exercise protects from high-protein-induced fat gain in mice. This suggests that metabolically unhealthy, sedentary individuals with a high-protein diet or protein supplements might benefit from either reducing their protein intake or more resistance exercise."
Study suggests even more reasons to eat your fiber
Date:
October 24, 2023
Source:
University of Minnesota
Summary:
Health professionals have long praised the benefits of insoluble fiber for bowel regularity and overall health. New research suggests even more reasons we should be prioritizing fiber in our regular diets. Researchers found that each plant source of insoluble fiber contains unique bioactives -- compounds that have been linked to lower incidence of cardiovascular disease, cancer and Type 2 diabetes -- offering potential health benefits beyond those of the fiber itself. COMMENT: ANOTHER STUDY TOUTING FIBER
Red meat consumption associated with increased type 2 diabetes risk
Replacing red meat with plant-based protein sources may reduce risk of diabetes and provide environmental benefits
Date:
October 19, 2023
Source:
Harvard T.H. Chan School of Public Health
Summary:
People who eat just two servings of red meat per week may have an increased risk of developing type 2 diabetes compared to people who eat fewer servings, and the risk increases with greater consumption, according to a new study. Researchers also found that replacing red meat with healthy plant-based protein sources, such as nuts and legumes, or modest amounts of dairy foods, was associated with reduced risk of type 2 diabetes.
The microbiome of fruit and vegetables positively influences diversity in the gut
Date:
October 24, 2023
Source:
Graz University of Technology
Summary:
In a meta-study, a research team has provided evidence that the consumption of fruit and vegetables contributes positively to bacterial diversity in the human gut. COMMENT: ANOTHER STUDY TOUTING FIBER
Women with a heart healthy diet in midlife are less likely to report cognitive decline later
Date:
October 20, 2023
Source:
NYU Langone Health / NYU Grossman School of Medicine
Summary:
Women with diets during middle age designed to lower blood pressure were about 17 percent less likely to report memory loss and other signs of cognitive decline decades later, a new study finds.
Two probiotics identified as promising hypertension treatments
Date:
October 19, 2023
Source:
American Society for Microbiology
Summary:
New findings point to 2 additional probiotics as potential treatments for high blood pressure. An estimated 40% of the global adult population have high blood pressure, or hypertension, which puts people at risk of cardiovascular disease and other dangerous health conditions. Recent studies suggest that probiotics may offer a protective effect, but researchers have a limited understanding of why shaping the gut microbiota can regulate blood pressure. COMMENT: ANOTHER STUDY TOUTING GOOD GUT HEALTH
8,000 steps a day to reduce the risk of premature death
Date:
October 26, 2023
Source:
University of Granada
Summary:
An international study has identified for the first time the optimal number of steps at which most people obtain the greatest benefits, and also shows that the pace at which you walk provides additional benefits. An international study led by the University of Granada (UGR) has provided the first scientific proof for how many steps you need to take per day to significantly reduce the risk of premature death: 8,000. Given the average length of a human stride (76 centimetres for men and 67 centimetres for women), taking 8,000 steps is equivalent to walking approximately 6.4 kilometres a day or 4 miles.
Golf, walking and Nordic walking may enhance cognitive function in older adults
Date:
October 16, 2023
Source:
University of Eastern Finland
Summary:
Playing a single 18-hole round of golf or completing 6 km of either Nordic walking or regular walking may significantly improve immediate cognitive function in older individuals.
Calorie restriction in humans builds strong muscle and stimulates healthy aging genes
A small reduction in daily calories is beneficial for wellness
Date:
October 13, 2023
Source:
NIH/National Institute on Aging
Summary:
Reducing overall calorie intake may rejuvenate your muscles and activate biological pathways important for good health, according to researchers. Decreasing calories without depriving the body of essential vitamins and minerals, known as calorie restriction, has long been known to delay the progression of age-related diseases in animal models. This new study suggests the same biological mechanisms may also apply to humans.
Can't stop binging on fries and BBQ?
Date:
October 16, 2023
Source:
Buck Institute for Research on Aging
Summary:
People overeat and become overweight for a variety of reasons. The fact that flavorful high-calorie food is often available nearly everywhere at any time doesn't help. Researchers have determined for the first time why certain chemicals in cooked or processed foods, called advanced glycation end products, or AGEs, increase hunger and test our willpower or ability to make healthy choices when it comes to food. AGEs are metabolic by-products that occur when a sugar combines with part of a protein, lipid or nucleic acid. They occur naturally when we metabolize sugars in a cell, but AGEs are also created during baking, frying and grilling, and are in many processed foods. "The brown color that occurs during cooking, which makes food look and smell delicious is a result of AGEs," said Shanmugam. "Basically, we are finding that AGEs make food more appetizing and harder to resist."
The "browning" reaction that occurs when sugar and protein interact with heat, beloved among chefs, is called the Maillard reaction. It results in the formation of hundreds to thousands of enticing AGEs.
But while the Maillard reaction's claim to fame is its ability to make foods taste delicious, the resulting chemicals wreak all kinds of havoc in the body. They cause inflammation and oxidative damage, contributing to the development of blood vessel stiffening, hypertension, kidney disease, cancer, and neurological problems. The accumulation of these metabolic by-products in several organs is probably one of the major drivers of aging of various organs and the organism as a whole, said Kapahi, whose lab focuses on how nutrients influence health and disease.
Scientists says identifying some foods as addictive could shift attitudes, stimulate research
Date:
October 9, 2023
Source:
Virginia Tech
Summary:
Scientists have published an analysis with a timely and controversial recommendation: It's time for an international shift in the way we think about ultra-processed food and its addictive properties.
New research adds evidence to the benefits of ginger supplements for treating autoimmune diseases
Study looked at the impact of ginger supplements on people's white blood cell function
Date:
September 22, 2023
Source:
University of Colorado Anschutz Medical Campus
Summary:
New research has revealed a potentially important role ginger supplements can play in controlling inflammation for people living with autoimmune diseases. The research focused on studying the impact of ginger supplementation on a type of white blood cell called the neutrophil. The study was especially interested in neutrophil extracellular trap (NET) formation, also known as NETosis, and what it may mean for controlling inflammation. The study found ginger consumption by healthy individuals makes their neutrophils more resistant to NETosis. This is important because NETs are microscopic spider web-like structures that propel inflammation and clotting, which contribute to many autoimmune diseases, including lupus, antiphospholipid syndrome and rheumatoid arthritis.
How plant-derived nutrients can affect the gut and brain
Study tests link in overweight adults
Date:
October 10, 2023
Source:
Universität Leipzig
Summary:
Can plant-derived nutrients alter gut bacteria to affect brain function? Scientists investigated this question in a study of overweight adults. Their findings suggest that dietary fiber can exert influence on both the composition of gut bacteria and the reward signals in the brain and associated food decision-making. Prebiotics are used to foster the colonisation of beneficial bacteria in the gut. These indigestible dietary fibres are found in plant-derived foods such as onions, leeks, artichokes, wheat, bananas, and in high concentrations in chicory root. They support gut health by promoting the growth and activity of beneficial gut bacteria. Researchers have now investigated whether certain prebiotics can also influence brain function by improving communication between the gut microbiome and the brain.
Study shows morning and afternoon slightly better than evening physical activity for diabetes prevention
Date:
September 21, 2023
Source:
Diabetologia
Summary:
New research shows that morning and afternoon physical activity are associated with a lower risk of developing type 2 diabetes across all population levels of education and income, but found no statistically significant association between evening physical activity and risk type 2 diabetes.
Increasing steps by 3,000 per day can lower blood pressure in older adults, study finds
This study sought to determine if older adults with hypertension could receive these benefits by moderately increasing their daily walking, which is one of the easiest and most popular forms of physical activity for this population.
Date:
September 27, 2023
Source:
University of Connecticut
Summary:
An estimated 80 percent of older adults in the U.S. have high blood pressure. Maintaining healthy blood pressure can protect against serious conditions like heart failure, heart attacks, and strokes. A new study found that adding a relatively minimal amount of movement, about 3,000 steps per day, can significantly reduce high blood pressure in older adults.
Exercise and muscle regulation: Implications for diabetes and obesity
Date:
September 20, 2023
Source:
Helmholtz Munich
Summary:
How do our muscles respond at the molecular level to exercise? Researchers have unraveled the cellular basis and signaling pathways responsible for the positive impact of physical activity on our overall health. Regulatory T cells, a type of immune cell, play a critical role in ensuring proper muscle function. These novel insights are paving the path towards precision medicines targeting metabolic disorders like
Compound derived from hops reduces abundance of gut microbe associated with metabolic syndrome
Date:
September 21, 2023
Source:
Oregon State University
Summary:
Researchers have shown in a mouse model and lab cultures that a compound derived from hops reduces the abundance of a gut bacterium associated with metabolic syndrome.
Almonds as part of a healthy weight loss diet
Date:
September 18, 2023
Source:
University of South Australia
Summary:
When it comes to weight loss, nuts can get a bad rap -- while they're high in protein, they're also high in fats, and this often deters those looking to shed a few kilos. But new research shows that you can eat almonds and lose weight too.
Living in a disadvantaged neighborhood affects food choices, weight gain and the microstructure of the brain
Date:
September 15, 2023
Source:
University of California - Los Angeles Health Sciences
Summary:
A new study finds poor quality of available foods, increased intake of calories from foods high in trans-fatty acids, and environments that do not foster physical activity, all prevalent in disadvantaged neighborhoods, disrupt the flexibility of information processing in the brain that is involved in reward, emotion regulation, and cognition.
Yogurt may be the next go-to garlic breath remedy
Study finds proteins in particular have strong deodorizing effect
Date:
September 19, 2023
Source:
Ohio State University
Summary:
A new study conducted in a lab -- with follow-up human breath tests being planned -- showed that whole milk plain yogurt prevented almost all of the volatile compounds responsible for garlic's pungent scent from escaping into the air.
Exercise-induced hormone irisin may reduce Alzheimer's disease plaque and tangle pathology in the brain
New findings offer strong support for developing irisin as a therapeutic target for Alzheimer's disease treatment and prevention
Date:
September 8, 2023
Source:
Massachusetts General Hospital
Summary:
Medical researchers have used a 3D human neural cell culture model to show that the exercise-induced muscle hormone, irisin, reduces the level of amyloid beta deposits associated with Alzheimer's disease. "Our findings indicate that irisin is a major mediator of exercise-induced increases in neprilysin levels leading to reduced amyloid beta burden, suggesting a new target pathway for therapies aimed at the prevention and treatment of Alzheimer's disease," says Rudolph Tanzi, PhD, a senior author of the study and director of the Genetics and Aging Research Unit.
Both high-protein and normal-protein diets are effective for T2D management
Date:
September 12, 2023
Source:
University of Alabama at Birmingham
Summary:
New findings indicate that the type of protein in the diet is not as important as the overall amount of weight loss for those with Type 2 diabetes. 106 adults with T2D were randomly assigned to either the high-protein or normal-protein diet for 52 weeks. Both diets were energy-restricted. The high-protein diet included recommendations to include lean beef in the diet, while the normal-protein diet instructed participants to refrain from eating any red meats. The team of researchers found that both a high-protein diet (40 percent of total calories from protein) and a moderate-protein diet (21 percent of total calories from protein) were effective in improving glucose control, weight loss and body composition in people with Type 2 diabetes.
Stress test abnormalities reveal more than just cardiovascular risks
Date:
September 6, 2023
Source:
Mayo Clinic
Summary:
The treadmill exercise test with electrocardiogram (ECG), also known as an exercise stress test, is one of the most familiar tests in medicine. While exercise testing typically is focused on diagnosing coronary artery disease, a recent study finds that exercise test abnormalities, such as low functional aerobic capacity, predicted non-cardiovascular causes of death such as cancer in addition to cardiovascular-related deaths.
Resistant starch supplement reduces liver triglycerides in people with fatty liver disease
Date:
September 5, 2023
Source:
Cell Press
Summary:
Resistant starch is a nondigestible fiber that ferments in the large intestine, and consumption of it has previously been shown to have a positive effect on metabolism in animal studies. Now, a 4-month randomized controlled trial in people with non-alcoholic fatty liver disease (NAFLD) indicates that daily intake of resistant starch can alter gut bacteria composition and lower liver triglycerides and liver enzymes associated with liver injury and inflammation.
Active children are more resilient
Date:
September 5, 2023
Source:
University of Basel
Summary:
The school year has hardly begun and the first exams are already approaching. According to findings by researchers from the University of Basel, school children cope better with the stress if they get plenty of daily exercise.
Measurement of skeletal muscle mass using the bioelectrical impedance technic in athletes
Date:
September 5, 2023
Source:
University of Tsukuba
Summary:
Bioelectrical impedance analysis is a method used for estimating body composition. This method estimates body composition based on the degree of current flow in the body, allowing noninvasive and rapid measurement, and is used in home-use body composition monitors and other devices. However, existing estimation methods might not be sufficient for accurately assessing skeletal muscle mass in individuals such as athletes and active men, whose muscle quality and composition differ from those of the general adult population.
Winning combination for sports-related shoulder injuries
Date:
August 30, 2023
Source:
University of Adelaide
Summary:
Starting a robust exercise program sooner after surgery could prevent patients with dislocated shoulders from sustaining a repeat injury and help them return to sport faster. Researchers spent three years analyzing evidence from 3,600 existing studies and found a tailored exercise program commencing three to six weeks after surgery was the best approach for preventing a secondary shoulder dislocation.
Fiber from crustaceans, insects, mushrooms promotes digestion
Findings, in mice, suggest engaging immune system with such fiber to counteract obesity
Date:
September 7, 2023
Source:
Washington University School of Medicine
Summary:
Crustaceans, insects and mushrooms are rich sources of the dietary fiber chitin, which activates the immune system and benefits metabolism, according to a new study in mice.
Extreme dietary habits for carbohydrates and fats affect life expectancy
Date:
August 30, 2023
Source:
Nagoya University
Summary:
A new study suggests that extreme dietary habits involving carbohydrates and fats affect life expectancy. Researchers found that a low carbohydrate intake in men and a high carbohydrate intake in women are associated with a higher risk of all-cause and cancer-related mortality and that women with higher fat intake may have a lower risk of all-cause mortality. Their findings suggest that people should pursue a balanced diet rather than heavily restricting their carbohydrate or fat intake. COMMENT: I ALWAYS RECOMMEND BALANCE WHEN IT COMES TO EXERCISE AND DIET AND THIS IS ANOTHER STUDY THAT SUPPORTS MY POINT.
Keep fit to avoid heart rhythm disorder and stroke
Date:
August 22, 2023
Source:
European Society of Cardiology
Summary:
A study in more than 15,000 people has found that physical fitness is linked with a lower likelihood of developing atrial fibrillation and stroke. Atrial fibrillation is the most common heart rhythm disorder, affecting more than 40 million people worldwide. It is estimated that one in three Europeans will develop atrial fibrillation in their lifetime. Patients with the condition have a five-fold higher risk of stroke than their peers. This study examined whether fitness was related to the likelihood of developing atrial fibrillation.
Microgreens and mature veggies differ in nutrients, but both might limit weight gain
Date:
August 16, 2023
Source:
American Chemical Society
Summary:
Young vegetables known as microgreens are reputed to be particularly good for health. But are microgreens the superfood they're claimed to be, and how do they compare to mature veggies? Scientists have found that their nutritional profiles differ, as do their effects on gut bacteria. Yet, tests in mice suggest that both microgreen and mature vegetables can limit weight gain. Wang believes the weight effects in mice may in part be related to the vegetable's impact on the animals' "microbiome," or the community of bacteria in the gut. Consumption of kale, regardless of its maturity, increases the variety of gut bacteria, the researchers have discovered. However, that enhancement is more pronounced with microgreens. That's important because greater bacterial diversity is generally associated with better health, Wang notes.
Semaglutide medication may benefit 93 million U.S. adults
Date:
August 15, 2023
Source:
University of California - Irvine
Summary:
A popular weight loss medication may prevent up to 1.5 million heart attacks and strokes over 10 years, and could result in 43 million fewer obese people. The study estimated a reduction in cardiovascular disease risk of 1.8% (from 10.15% to 8.34%), projecting up to 1.5 million cardiovascular events could be potentially prevented in 10 years.
High-fat diets alter gut bacteria, boosting colorectal cancer risk in mice
Scientists pinpointed specific microbes and bile acids that become more prevalent in the guts of mice fed high-fat diets
Date:
August 22, 2023
Source:
Salk Institute
Summary:
Researchers have discovered how high-fat diets can change gut bacteria and alter digestive molecules called bile acids that are modified by those bacteria, predisposing mice to colorectal cancer. The findings bring scientists closer to understanding the causes of and how to prevent colorectal cancer.
Data researchers connect diet to changes in the microbiome
Date:
August 17, 2023
Source:
University of Colorado Anschutz Medical Campus
Summary:
New research shows that intermittent fasting and calorie restriction change the microbiome composition in the gut, which could affect other functions in the body. "Should I be taking a probiotic?" is a question that Maggie Stanislawski, PhD, assistant professor in the University of Colorado Department of Biomedical Informatics (DBMI), gets asked often.
The answer is complicated. Every person's gut microbiome is unique, and many probiotic supplements sold in grocery stores may not effectively bolster gut health for everyone, she says. The researcher, who specializes in the role of the gut microbiome in obesity and cardiometabolic disease, instead points to the importance of enhancing a diverse microbiome. The results from the study suggest that, in terms of the microbiome's diversity, both dietary weight loss strategies are equally successful. Similarly, they saw changes in the overall taxonomic structure of the microbiome composition across all participants in both intervention groups.
"This means that you can choose a dietary weight loss strategy that works for you, and either way your microbiome will likely shift and increase diversity," Stanislawski says.
Adherence to a Mediterranean lifestyle associated with lower risk of all-cause and cancer mortality
Date:
August 16, 2023
Source:
Harvard T.H. Chan School of Public Health
Summary:
People who adhere to a Mediterranean lifestyle -- which includes a diet rich in fruits, vegetables, and whole grains; healthy eating habits like limiting added salts and sugars; and habits promoting adequate rest, physical activity, and socialization -- have a lower risk of all-cause and cancer mortality, according to a new study. People who adhered to the lifestyle's emphasis on rest, exercise, and socializing with friends had a lower risk of cardiovascular disease mortality.
Pupil size during very light exercise predicts benefits to prefrontal function
Date:
July 26, 2023
Source:
University of Tsukuba
Summary:
Researchers have investigated the impact of 10-min very light exercise on pupil size and prefrontal function. Their findings provide the first evidence that changes in pupil size during exercise can serve as an indicator for the enhancement of cognitive function associated with the prefrontal cortex resulting from very light exercise.
Short bursts of daily activity linked to reduced cancer risk
Wearable technology reveals potential benefits of vigorous incidental activity
Date:
July 27, 2023
Source:
University of Sydney
Summary:
Promising new research suggests a total of just 4.5 minutes of vigorous activity that makes you huff and puff during daily tasks could reduce the risk of some cancers by up to 32 percent. Vigorous Intermittent Lifestyle Physical Activity, or VILPA for short, was coined by researchers at the University of Sydney's Charles Perkins Centre to describe the very short bursts of activity -- around one minute each -- we do with gusto each day. This includes activities like vigorous housework, carrying heavy shopping around the grocery store, bursts of power walking or playing high-energy games with the kids.
"VILPA is a bit like applying the principles of High-Intensity Interval Training (HIIT) to your everyday life," said lead author Professor Emmanuel Stamatakis of the Charles Perkins Centre.COMMENT: Like I always say if you are in good health do some HIIT (High Intensity Interval Training).
BMI alone may not be a sufficient indicator of metabolic health
Date:
June 15, 2023
Source:
The Endocrine Society
Summary:
Body mass index (BMI) is not a complete measure of metabolic health, and a high proportion of U.S. adults with normal BMI still have obesity.They found that nearly 36% had BMI≥30 (the traditional definition of obesity) but 74% had obesity per BODY FAT % (BF%). Among normal BMI adults, 44% of non-Hispanic Whites, 27% of NHB, 49% of Hispanic, and 49% of Asians had obesity as per BF%. Among normal BMI adults, the mean android-to-gynoid fat ratio was 0.84 for NHW, 0.85 for NHB, 0.89 for Hispanics, and 0.91 for Asians. Nearly 3 in 4 young-to-middle-aged U.S. adults were considered to have obesity according to BF% from DEXA scans. Asian Americans and Hispanics with seemingly normal BMI were more likely to have obesity, and more likely to have a greater proportion of abdominal fat than non-Hispanic Whites. Non-Hispanic Blacks had significantly lower chances of obesity at normal/overweight BMI ranges, and a lower proportion of abdominal fat. COMMENT: THIS STUDY SUPPORTS MY MISSION OF GETTING EVERYONE TO HAVE THEIR WAISTS AND HIPS MEASURED VERSUS LOOKING AT THE SCALE.
Lean body mass, age linked with alcohol elimination rates in women
Date:
June 26, 2023
Source:
University of Illinois at Urbana-Champaign, News Bureau
Summary:
Research links women's lean body mass with how quickly they eliminate alcohol from their system. Women with obesity and those who are older eliminate alcohol from their bloodstreams faster than those of normal weight and those who are younger.
Pre-operative exercise substantially helps with recovery
56% drop in post-operative complications and shorter stays in hospital
Date:
July 12, 2023
Source:
University of Otago
Summary:
Policy-makers are being urged to take notice of a study that confirms that undertaking a short program of high intensity interval training before surgery can substantially help with recovery.
Juggling multiple young children hinders vigorous physical activity for parents
Adults with multiple kids get 50-80 fewer minutes of vigorous physical activity each week
Date:
July 12, 2023
Source:
University of Houston
Summary:
A new study reveals that adults with multiple young children engage in significantly less vigorous physical activity compared to those with fewer or no children. The findings have important implications for adults who aspire to be more physically active but struggle to find the time due to their caregiving responsibilities.
One third of normal-weight individuals are obese, according to study based on body fat percentage
Date:
July 12, 2023
Source:
Tel-Aviv University
Summary:
Researchers examined the anthropometric data of about 3,000 Israeli women and men and concluded that body fat percentage is a much more reliable indicator of an individual's overall health and cardiometabolic risk than the BMI index, widely used in clinics today. COMMENT: THIS IS ONE OF THE KEY MEASURES WE USE IN OUR COACHING PROGRAMS.
Inadequate energy intake affects female athletes
Date:
July 3, 2023
Source:
Aarhus University
Summary:
Diet and training go hand in hand if you want to achieve the best results. Most athletes know this, and many of them closely monitor their energy intake and training. However, a new study shows that the bodies of female athletes are negatively affected when the athletes consumes too little energy through their diet in comparison with their training volume.
For type 2 diabetics who exercise, some approaches are better than others
Rutgers researchers conclude that the timing and type of workout is critical for optimal effects
Date:
June 30, 2023
Source:
Rutgers University
Summary:
An analysis on the positive effects of exercise on blood sugar levels in people with Type 2 diabetes shows that while all exercise helps, certain activities -- and their timing -- are extremely good for people's health.
As part of the analysis, researchers sifted through dozens of studies and extracted common conclusions. Some of the key findings include:
• Habitual aerobic exercise: Physical activity, such as cycling, swimming and walking, that increases the heart rate and the body's use of oxygen helps manage blood glucose.
• Resistance exercise: Working muscles using an opposing force such as dumbbells, resistance bands or a person's own body weight benefits insulin sensitivity in those with Type 2 diabetes.
• Movement throughout the day by breaking up sitting time benefits blood glucose control and insulin levels.
• Performing exercise later in the day can result in better control of blood sugar levels as well as improve insulin sensitivity.
"In short, any movement is good and more is generally better," Malin said. "The combination of aerobic exercise and weightlifting is likely better than either alone. Exercise in the afternoon might work better than exercise in the morning for glucose control, and exercise after a meal may help slightly more than before a meal. And, you don't have to lose weight to see the benefits of exercise. That is because exercise can lower body fat and increase muscle mass."
Ketone supplements worsen performance in trained endurance athletes, researchers find
Date:
June 21, 2023
Source:
McMaster University
Summary:
Kinesiologists at McMaster University have found ketone supplements, used by some athletes hoping to cross the finish line faster, may in fact worsen performance. The new study tackles contradictory research findings related to the effectiveness of ketone supplements, which have gained popularity among athletes seeking a competitive advantage. Some previously published studies had shown the supplements improve performance, while others have reported they had no effect or even worsened performance.Natural ketones can serve as fuels for the brain and muscles. A ketogenic diet -characterized by very low carbohydrate and typically high fat intake -- causes the body to produce more organic ketone compounds and increase their use for energy.
Fewer meals may prevent Type 2 diabetes, obesity
Reducing meals, cutting out midnight snacks may optimize gut health
Date:
June 15, 2023
Source:
University of Georgia
Summary:
When intermittent fasting became all the rage among Hollywood celebrities, skeptics balked at the idea of skipping meals. But new research suggests the celebs might not have been that far off. The review found that a specific type of restricted eating may reduce the chances of developing Type 2 diabetes and improve your overall health. Known as time-restricted eating, this type of fasting means having regular but fewer meals, cutting out late-night snacks and not eating for 12 to 14 hours (often overnight).
Researchers uncover why light-to-moderate drinking is tied to better heart health
The findings could help in identifying new interventions that reduce the brain's stress activity without the negative health effects of alcohol
Date:
June 12, 2023
Source:
Massachusetts General Hospital
Summary:
A new study offers an explanation for why light-to-moderate alcohol consumption may be associated with lower risk of heart disease. For the first time, researchers found that alcohol, in light to moderate quantities, was associated with long-term reductions in stress signaling in the brain.Yet while light/moderate drinkers lowered their risk for cardiovascular disease, the study also showed that any amount of alcohol increases the risk of cancer. And at higher amounts of alcohol consumption -- more than 14 drinks a week -- heart attack risk started to increase while overall brain activity started to decrease (which may be associated with adverse cognitive health).
How chronic stress drives the brain to crave comfort food
Date:
June 8, 2023
Source:
Garvan Institute of Medical Research
Summary:
Stress can override natural satiety cues to drive more food intake and boost cravings for sweets.
Taurine may be a key to longer and healthier life
Date:
June 8, 2023
Source:
Columbia University Irving Medical Center
Summary:
A study finds that deficiency of taurine, a molecule produced in our bodies, drives aging, and taurine supplements can improve health and increase lifespan in animals.
Running throughout middle age keeps 'old' adult-born neurons 'wired'
'Mice on the run:' study reveals how exercise helps maintain memory function during aging
Date:
May 25, 2023
Source:
Florida Atlantic University
Summary:
A new study provides novel insight into the benefits of exercise, which should motivate adults to keep moving throughout their lifetime, especially during middle age. Long-term exercise profoundly benefits the aging brain and may prevent aging-related memory function decline by increasing the survival and modifying the network of the adult-born neurons born during early adulthood, and thereby facilitating their participation in cognitive processes.
Study finds brain connectivity, memory improves in older adults after walking
Date:
May 25, 2023
Source:
University of Maryland
Summary:
Regular walks strengthen connections in and between brain networks, according to new research, adding to growing evidence linking exercise with slowing the onset of Alzheimer's disease. The study examined the brains and story recollection abilities of older adults with normal brain function and those diagnosed with mild cognitive impairment, which is a slight decline in mental abilities like memory, reasoning and judgment and a risk factor for Alzheimer's.
Junk food may impair our deep sleep
Date:
May 30, 2023
Source:
Uppsala University
Summary:
In a new study, researchers have investigated how junk food affects sleep. Healthy participants consumed an unhealthier as well as a healthier diet in a randomized order. After the unhealthier diet, the quality of the participants' deep sleep had deteriorated, compared with those who had followed the healthier diet.
Low-flavanol diet drives age-related memory loss, large study finds
Date:
May 29, 2023
Source:
Columbia University Irving Medical Center
Summary:
Age-related memory loss is likely caused, in part, by lack of flavanols -- nutrients found in certain fruits and vegetables -- according to a large study in older adults.
Eat right, live longer: Could a moderate protein diet be the coveted elixir of youth?
Researchers decode the correlation between dietary protein intake and improved metabolic health in mice
Date:
May 31, 2023
Source:
Waseda University
Summary:
Consuming nutritious food can improve metabolic health and delay aging. But what are the appropriate quantities of dietary macronutrients that can help achieve this? To answer this, researchers fed isocaloric diets with varying amounts of protein to young and middle-aged male mice. They found that the mice were metabolically healthier when fed moderate-protein diets. These findings could provide valuable insights into developing nutritional interventions and improving metabolic health in people.
Ready, set, go: New study shows how marathon running affects different foot muscles
The study suggests that extrinsic foot muscles, which connect the lower leg and foot, are more susceptible to damage from marathon running
Date:
May 23, 2023
Source:
Shibaura Institute of Technology
Summary:
Marathon running is a popular sport. However, long-distance running can weaken and damage foot muscles, leading to chronic pain and running-related injuries. A new study reveals that marathon running can reduce foot arch height, as well as induce damage to extrinsic foot muscles, which connect the lower leg and foot.
Study may explain why high-sugar diets can worsen IBD
Date:
May 22, 2023
Source:
University of Pittsburgh
Summary:
Excess sugar hampers cells that renew the colon's lining in a mouse model of inflammatory bowel disease (IBD), according to a new study that could help get to the bottom of why limiting sugary foods can ease symptoms for patients with IBD.
A good night's sleep may make it easier to stick to exercise and diet goals
Date:
March 3, 2023
Source:
American Heart Association
Summary:
People who had higher scores for sleep health -- based on regularity, satisfaction, alertness, timing, efficiency and duration -- during a 12-month weight loss program were more likely to follow the caloric intake and exercise components of the program in comparison to peers who scored lower for sleep health.
Study shows 'obesity paradox' does not exist: Waist-to-height ratio is a better indicator of outcomes in patients with heart failure than BMI
Date:
March 22, 2023
Source:
European Society of Cardiology
Summary:
New research has debunked the idea that there is an 'obesity paradox', whereby patients with heart failure who are overweight or obese are thought to be less likely to end up in hospital or die than people of normal weight. The study, which is published in the European Heart Journal, shows that if doctors measure the ratio of waist to height of their patients, rather than looking at their body mass index (BMI), the supposed survival advantage for people with a BMI of 25kg/m2 or more disappears.
A student's poor eating habits can lead to a lifetime of illness
Date:
May 24, 2023
Source:
University of British Columbia Okanagan campus
Summary:
A researcher is cautioning that a person's poor eating habits established during post-secondary studies can contribute to future health issues including obesity, respiratory illnesses and depression.
The Mediterranean Diet: Good for your health and your hip pocket
Date:
May 24, 2023
Source:
University of South Australia
Summary:
We've heard it time and time again -- the Mediterranean diet is great for our health. But despite the significant health benefits of this eating plan, a common deterrent is often the expected costs, especially when budgets are tight.
Multivitamin improves memory in older adults, study finds
Date:
May 24, 2023
Source:
Columbia University Irving Medical Center
Summary:
Taking a daily multivitamin may help slow age-related memory decline, a new study has found. In the current study, more than 3,500 adults (mostly non-Hispanic white) over age 60 were randomly assigned to take a daily multivitamin supplement or placebo for three years. At the end of each year, participants performed a series of online cognitive assessments at home designed to test memory function of the hippocampus, an area of the brain that is affected by normal aging. The COSMOS-Web study is part of a large clinical trial led by Brigham & Women's Hospital and Harvard called the COcoa Supplement and Multivitamin Outcomes Study (COSMOS).
By the end of the first year, memory improved for people taking a daily multivitamin, compared with those taking a placebo. The researchers estimate the improvement, which was sustained over the three-year study period, was equivalent to about three years of age-related memory decline. The effect was more pronounced in participants with underlying cardiovascular disease.
Cannabinoids give worms the munchies, too
Date:
April 20, 2023
Source:
Cell Press
Summary:
Marijuana (cannabis) is well known for giving people the 'munchies.' Not only does it make people want to eat more, but it also makes them crave the tastiest, most high-calorie foods. Now a new study shows that well-studied nematode worms (C. elegans) react to those chemicals known as cannabinoids in precisely the same way.
Physical activity crucial for poststroke recovery
Date:
May 8, 2023
Source:
University of Gothenburg
Summary:
After a stroke, physical activity can be pivotal to successful recovery. People who spend four hours a week exercising after their stroke achieve better functional recovery within six months than those who do not, a new study shows.
Viewing art can improve our mood and well-being
Date:
May 5, 2023
Source:
Max-Planck-Gesellschaft
Summary:
A recent study sheds light on online art viewing as a source of pleasure and meaning-making that can boost our well-being.
A special omega-3 fatty acid lipid will change how we look at the developing and aging brain
Date:
May 5, 2023
Source:
Duke-NUS Medical School
Summary:
Scientists have found a lipid transporter crucial to regulating the cells that make myelin, the nerve-protecting sheath. "Our study indicates that LPC omega-3 lipids act as factors within the brain to direct oligodendrocyte development, a process that is critical for brain myelination," explained Professor David Silver, the senior author of the study and Deputy Director of the CVMD Programme. "This opens up potential avenues to develop therapies and dietary supplements based on LPC omega-3 lipids that might help retain myelin in the ageing brain -- and possibly to treat patients with neurological disorders stemming from reduced myelination.”
Elevated levels of toxic metals in some mixed-fruit juices and soft drinks
Date:
May 4, 2023
Source:
Tulane University
Summary:
A new study that analyzed 60 commonly available beverages found mixed-fruit juices and plant-based milks such as oat and almond were most likely to contain levels of toxic metals above federal drinking water standards.
Study links nutrients, brain structure, cognition in healthy aging
Date:
April 25, 2023
Source:
University of Illinois at Urbana-Champaign, News Bureau
Summary:
Scientists found that blood markers of two saturated fatty acids along with certain omega-6, -7 and -9 fatty acids correlated with better scores on tests of memory and were associated with larger brain structures in the frontal, temporal, parietal and insular cortices. While the study only reveals associations between these factors and does not prove that dietary habits directly promote brain health, it adds to the evidence that nutrition is a key player in healthy aging, the researchers said.
Diet high in fruit and vegetables linked to lower miscarriage risk
Date:
April 19, 2023
Source:
University of Birmingham
Summary:
A preconception and early-pregnancy diet that contains lots of fruit, vegetables, seafood, dairy, eggs and grain may be association.
Chitin from consuming insects can help both gut microbiota and global health
Date:
April 20, 2023
Source:
Colorado State University
Summary:
Increased insect consumption by humans may be better for both gut health and planetary health. Chitin (kai'tin) and healthy fats from insects appear to contribute to healthy gut microbiota and are strong sources of protein and nutrients, according to a recent paper.
Sedentary time may significantly enlarge adolescents' heart
Date:
April 12, 2023
Source:
University of Eastern Finland
Summary:
In adolescents, sedentary time may increase heart size three times more than moderate-to-vigorous physical activity, a recent article concludes. The researchers explored the associations of sedentary time, light physical activity, and moderate-to-vigorous physical activity with cardiac structure and function.
Simple addition to corn bran could boost grain's nutritional value 15-35%
Date:
April 19, 2023
Source:
University of Illinois College of Agricultural, Consumer and Environmental Sciences
Summary:
What if, by adding a couple of cell layers inside a corn kernel, the grain could become significantly richer in essential nutrients like iron, zinc, and protein? Such an improvement could benefit people who rely on corn for a large portion of their diet, as in many parts of the global south.
Warning labels on restaurant menus reduced likelihood consumers would order high-sugar foods
But labels should be designed for higher visibility, researchers suggest
Date:
April 18, 2023
Source:
University of California - Davis
Summary:
Added-sugar warning labels reduced the likelihood that consumers would order items containing high amounts of added sugar in an online experiment
Broccoli consumption protects gut lining, reduces disease, in mice
Researchers discover that a certain molecule in broccoli interacts with a receptor in mice to promote gut health
Date:
April 6, 2023
Source:
Penn State
Summary:
Broccoli is known to be beneficial to our health. For example, research has shown that increased consumption of the cruciferous vegetable decreases incidence of cancer and type 2 diabetes. In a recent study, researchers found that broccoli contains certain molecules that bind to a receptor within mice and help to protect the lining of the small intestine, thereby inhibiting the development of disease. The findings lend support to the idea that broccoli truly is a 'superfood.'
Fasting diet reduces risk markers of type 2 diabetes
Date:
April 6, 2023
Source:
University of Adelaide
Summary:
A fasting diet which focuses on eating early in the day could be the key to reducing the risk of developing type 2 diabetes, following one of the largest study in the world to date.
People with obesity due to genetic predisposition have lower risk of cardiovascular disease
Date:
April 6, 2023
Source:
Karolinska Institutet
Summary:
The risk of developing cardiovascular disease is lower in people with obesity who have a genetic predisposition for high BMI than people with obesity influenced mainly by environmental factors such as lifestyle, researchers report.
Men and women have different obesity drivers, pointing to the need for tailored interventions
Sex-specific brain signatures driving obesity
Date:
April 6, 2023
Source:
University of California - Los Angeles Health Sciences
Summary:
A new study finds sex-specific brain signals that appear to confirm that different drivers lead men and women to develop obesity. The study combined data from several modes of MRI with patients' clinical features and personal histories to identify sex-specific mechanisms in the brain underlying obesity.
The new study supports and corroborates many findings from that and earlier studies and provides MRI evidence of differences in brain structure, function, and connectivity that may help researchers better understand obesity-related drives and behaviors. For example, alterations in certain brain networks suggest that compared to men, women with a high body mass index (BMI) may be more keenly aware of and drawn to highly processed foods, with an increased risk of developing cravings and food addiction.ed with high BMI, regardless of sex. In females, the study identified brain regions and networks with alterations associated with early life trauma. These appear consistent with previous observations that females with obesity, compared to males, may have greater anxiety, lower resilience and difficulty integrating emotions with action-directed goal planning. Females also may be more susceptible to the sight, smell and taste of ultra-processed food
Obesity risk may pass from mothers to daughters
Date:
March 21, 2023
Source:
The Endocrine Society
Summary:
Women with obesity may share risk for the disease with their daughters, but not their sons, according to a new study.
Weight stigmatizing experiences associated with disordered eating behaviors
Date:
March 21, 2023
Source:
University of Minnesota Medical School
Summary:
Researchers have found positive parenting and family factors were associated with reduced risk for disordered eating behaviors but did not lessen the influence of weight-stigmatizing experiences on disordered eating in young people. Weight stigmatizing experiences -- like weight teasing and hurtful weight-related comments -- were associated with higher prevalence of disordered eating behaviors.
Is bone health linked to brain health?
Date:
March 22, 2023
Source:
American Academy of Neurology
Summary:
People who have low bone density may have an increased risk of developing dementia compared to people who have higher bone density. The study does not prove that low bone density causes dementia. It only shows an association.
MIND and Mediterranean diets associated with fewer Alzheimer's plaques and tangles
Date:
March 8, 2023
Source:
American Academy of Neurology
Summary:
People who eat diets rich in green leafy vegetables as well as other vegetables, fruits, whole grains, olive oil, beans, nuts and fish may have fewer amyloid plaques and tau tangles in their brain -- signs of Alzheimer's disease -- than people who do not consume such diets, according to a new study COMMENT:: THESE ARE THE DIETS I OFTEN RECOMMEND..
New research establishes how and why Western diets high in sugar and fat cause liver disease
Research is unlocking how the food we eat contributes to an epidemic of chronic liver disease
Date:
March 15, 2023
Source:
University of Missouri-Columbia
Summary:
New research has established a link between western diets high in fat and sugar and the development of non-alcoholic fatty liver disease, the leading cause of chronic liver disease. "We're just beginning to understand how food and gut microbiota interact to produce metabolites that contribute to the development of liver disease," said co-principal investigator, Guangfu Li, PhD, DVM, associate professor in the department of surgery and Department of Molecular Microbiology and Immunology. "However, the specific bacteria and metabolites, as well as the underlying mechanisms were not well understood until now. This research is unlocking the how and why."
The gut and liver have a close anatomical and functional connection via the portal vein. Unhealthy diets change the gut microbiota, resulting in the production of pathogenic factors that impact the liver. By feeding mice foods high in fat and sugar, the research team discovered that the mice developed a gut bacteria called Blautia producta and a lipid that caused liver inflammation and fibrosis. That, in turn, caused the mice to develop non-alcoholic steatohepatitis or fatty liver disease, with similar features to the human disease..
Olive oil by-product could aid exercise
Research is first to examine exercise benefits from drinking olive fruit water
Date:
March 8, 2023
Source:
Anglia Ruskin University
Summary:
New research has found that olive fruit water, a by-product typically thrown away during olive oil production, could have exercise benefits. The study tested olive fruit water during exercise and found it had positive effects on several key markers of running performance. COMMENT: ANOTHER DRINK THAT WILL COST MONEY AND MUGHT ONLY GIVE A SMALL EFFECT IF ANY.
A good night's sleep may make it easier to stick to exercise and diet goals
Date:
March 3, 2023
Source:
American Heart Association
Summary:
People who had higher scores for sleep health -- based on regularity, satisfaction, alertness, timing, efficiency and duration -- during a 12-month weight loss program were more likely to follow the caloric intake and exercise components of the program in comparison to peers who scored lower for sleep health.
Exercise more effective than medicines to manage mental health
Date:
February 23, 2023
Source:
University of South Australia
Summary:
Researchers are calling for exercise to be a mainstay approach for managing depression as a new study shows that physical activity is 1.5 times more effective than counseling or the leading medications. Published in the British Journal of Sports Medicine, the review is the most comprehensive to date, encompassing 97 reviews, 1039 trials and 128,119 participants. It shows that physical activity is extremely beneficial for improving symptoms of depression, anxiety, and distress.
Specifically, the review showed that exercise interventions that were 12 weeks or shorter were most the effective at reducing mental health symptoms, highlighting the speed at which physical activity can make a change.
The largest benefits were seen among people with depression, pregnant and postpartum women, healthy individuals, and people diagnosed with HIV or kidney disease. COMMENT: IF YOU WANT TO FEEL BETTER MOVE!
Daily 11 minute brisk walk enough to reduce risk of early death
Date:
February 28, 2023
Source:
University of Cambridge
Summary:
One in ten early deaths could be prevented if everyone managed at least half the recommended level of physical activity, say a team. The researchers say that 11 minutes a day (75 minutes a week) of moderate-intensity physical activity -- such as a brisk walk -- would be sufficient to lower the risk of diseases such as heart disease, stroke and a number of cancers.
A good night's sleep may make it easier to stick to exercise and diet goals
Date:
March 3, 2023
Source:
American Heart Association
Summary:
People who had higher scores for sleep health -- based on regularity, satisfaction, alertness, timing, efficiency and duration -- during a 12-month weight loss program were more likely to follow the caloric intake and exercise components of the program in comparison to peers who scored lower for sleep health.
Physical activity can help mental health in pre-teen years
Date:
March 1, 2023
Source:
University of Edinburgh
Summary:
Regular physical activity can improve adolescents' mental health and help with behavioral difficulties, research suggests. Engaging in regular moderate to vigorous physical activity at age 11 was associated with better mental health between the ages of 11 and 13, the study found.
Taking vitamin D could help prevent dementia
Taking vitamin D supplements may help ward off dementia, according to a new, large-scale study.
Date:
March 1, 2023
Source:
University of Exeter
Summary:
Taking vitamin D supplements may help ward off dementia, according to a new, large-scale study. Researchers explored the relationship between vitamin D supplementation and dementia in more than 12,388 participants of the US National Alzheimer's Coordinating Center, who had a mean age of 71 and were dementia-free when they signed up. Of the group, 37 per cent (4,637) took vitamin D supplements.
Will revitalizing old blood slow aging?
Date:
February 6, 2023
Source:
Columbia University Irving Medical Center
Summary:
Young blood may be an elixir for older bodies, rejuvenating aging hearts, muscles, and brains. But how can old blood become young again? Stem cell scientists may have found a way.
Do sleep medications increase your chances of dementia?
Date:
January 31, 2023
Source:
University of California - San Francisco
Summary:
A new study shows that sleep medications increase the risk of dementia in whites. But the type and quantity of the medication may be factors in explaining the higher risk.
Study reveals that much still not known about cognitive decline
Researchers measured impact of common risk factors
Date:
February 8, 2023
Source:
Ohio State University
Summary:
The risk factors linked to cognitive decline in older adults explain a surprisingly modest amount about the large variation in mental abilities between older people, according to a new national study. The risk factors linked to cognitive decline in older adults explain a surprisingly modest amount about the large variation in mental abilities between older people, according to a new national study.
Time of day may determine the amount of fat burned by exercise
Date:
February 13, 2023
Source:
Karolinska Institutet
Summary:
Physical activity at the right time of the day seems able to increase fat metabolism, at least in mice. A new study shows that mice that did exercise in an early active phase, which corresponds to morning exercise in humans, increased their metabolism more than mice that did exercise at a time when they usually rest.
Fructose could drive Alzheimer's disease
An evolutionary foraging instinct that relied on the sugar fructose, may now be fueling the formation of Alzheimer's disease
Date:
February 13, 2023
Source:
University of Colorado Anschutz Medical Campus
Summary:
An ancient human foraging instinct, fueled by fructose production in the brain, may hold clues to the development and possible treatment of Alzheimer's disease (AD). "We suggest that both dietary and pharmacologic trials to reduce fructose exposure or block fructose metabolism should be performed to determine if there is potential benefit in the prevention, management or treatment of this disease," Johnson said.
Accepting anxiety for peace of mind
Meditation therapy effective in reducing suffering for anorexia patients
Date:
February 5, 2023
Source:
Kyoto University
Summary:
Sadly, many family members, friends, and celebrities have suffered from anorexia nervosa, a severe psychiatric disorder associated with intense anxieties concerning weight, shape, and self-esteem. AN is characterized by an eating disorder, food restriction, voluntary vomiting, and extreme emaciation.
Ultra-processed foods may be linked to increased risk of cancer
Date:
January 31, 2023
Source:
Imperial College London
Summary:
Higher consumption of ultra-processed foods may be linked to an increased risk of developing and dying from cancer, an observational study suggests.Researchers from Imperial’s School of Public Health have produced the most comprehensive assessment to date of the association between ultra-processed foods and the risk of developing cancers. Ultra-processed foods are food items which have been heavily processed during their production, such as fizzy drinks, mass-produced packaged breads, many ready meals and most breakfast cereals.
Ultra-processed foods are often relatively cheap, convenient, and heavily marketed, often as healthy options. But these foods are also generally higher in salt, fat, sugar, and contain artificial additives. It is now well documented that they are linked with a range of poor health outcomes including obesity, type 2 diabetes and cardiovascular disease.The study found that higher consumption of ultra-processed foods was associated with a greater risk of developing cancer overall, and specifically with ovarian and brain cancers. It was also associated with an increased risk of dying from cancer, most notably with ovarian and breast cancers. Each 10 per cent increase in ultra-processed food consumption was also associated with increased mortality for cancer overall by 6 per cent, alongside a 16 per cent increase for breast cancer and a 30 per cent increase for ovarian cancer.
Milk's packaging influences its flavor
Paperboard cartons do not preserve milk freshness as well as other containers
Date:
January 27, 2023
Source:
Elsevier
Summary:
The dairy industry strives to preserve the quality and safety of milk products while maintaining the freshest possible taste for consumers. To date, the industry has largely focused on packaging milk in light-blocking containers to preserve freshness, but little has been understood about how the packaging itself influences milk flavor. However, a new study confirms that packaging affects taste -- and paperboard cartons do not preserve milk freshness as well as glass and plastic containers.
Why a high fat diet could reduce the brain's ability to regulate food intake
Date:
January 26, 2023
Source:
The Physiological Society
Summary:
Regularly eating a high fat/calorie diet could reduce the brain's ability to regulate calorie intake. New research in rats found that after short periods of being fed a high fat/high calorie diet, the brain adapts to react to what is being ingested and reduces the amount of food eaten to balance calorie intake. The researchers suggest that calorie intake is regulated in the short-term by cells called astrocytes (large star-shaped cells in the brain that regulate many different functions of neurons in the brain) that control the signalling pathway between the brain and the gut. Continuously eating a high fat/calorie diet seems to disrupt this signalling pathway.
What makes brown rice healthy? Decoding the chemistry of its nutritional wealth
Researchers have found that the ester compound cycloartenyl ferulate is chiefly responsible for the health-promoting effects of brown rice
Date:
January 19, 2023
Source:
Okayama University
Summary:
The health-benefits of brown rice are well-known and widely advertised. But what exactly confers these excellent properties has been subject to speculation until now. Researchers have recently identified cycloartenyl ferulate (CAF) as the main antioxidant and cytoprotective constituent of brown rice. CAF can protect cells from stress directly through antioxidant effects and indirectly by boosting the production of antioxidants within cells.
One in eight Americans over 50 show signs of food addiction
Much higher percentages of possible addiction to processed food seen among older adults who are overweight or experiencing poor mental health or isolation
Date:
January 30, 2023
Source:
Michigan Medicine - University of Michigan
Summary:
Whether you call them comfort foods, highly processed foods, junk foods, empty calories or just some of Americans' favorite foods and drinks, about 13% of people aged 50 to 80 have an unhealthy relationship with them, according to a new poll.
Overactive cell metabolism linked to biological aging
Date:
January 12, 2023
Source:
Columbia University Irving Medical Center
Summary:
Human cells with impaired mitochondria ramp up their metabolism to enhance short-term survival, but at a cost: more rapid aging.
Why do cells, and by extension humans, age? The answer may have a lot to do with mitochondria, the organelles that supply cells with energy. Though that idea is not new, direct evidence in human cells had been lacking. Until now. Improving organismal efficiency, which would lower energy use in the cells and improve fatigue and other symptoms, may partially explain the health benefits of exercise in patients with mitochondrial diseases and otherwise healthy people.
Dietary nitrate -- found in beetroot juice -- significantly increases muscle force during exercise
A new study has found that consuming dietary nitrate -- the active molecule in beetroot juice -- significantly increased muscle force while exercising.
Summary:A new study has found that consuming dietary nitrate -- the active molecule in beetroot juice -- significantly increased muscle force while exercising. While it is known that dietary nitrate enhances exercise, both boosting endurance and enhancing high-intensity exercise, researchers still have much to learn about why this effect occurs, and how our bodies convert dietary nitrate that we ingest into the nitric oxide that can be used by our cells. To help close this gap, researchers at the University of Exeter and the U.S. National Institutes of Health traced the distribution of ingested nitrate in the saliva, blood, muscle and urine of ten healthy volunteers, who were then asked to perform maximal leg exercise. The team wanted to discover where in the body the dietary nitrate was active, to give clues on the mechanisms at work.
New research furthers case for exercise promoting youthfulness
Evidence shows that exercise promotes a molecular profile in muscle that is consistent with expression of youthfulness-promoting Yamanaka factors
University of Arkansas
Researchers compared aging mice that had access to a weighted exercise wheel with mice that had undergone epigenetic reprogramming via the expression of Yamanaka factors. Ultimately, the team determined that exercise promotes a molecular profile consistent with epigenetic partial programming.
Six minutes of high-intensity exercise could delay the onset of Alzheimer's disease
Date:
January 12, 2023
Source:
The Physiological Society
Summary:
Six minutes of high-intensity exercise could extend the lifespan of a healthy brain and delay the onset of neurodegenerative disorders, such as Alzheimer's disease and Parkinson's disease. New research shows that a short but intense bout of cycling increases the production of a specialized protein that is essential for brain formation, learning and memory, and could protect the brain from age-related cognitive decline. This insight on exercise is part of the drive to develop accessible, equitable and affordable non-pharmacological approaches that anyone can adopt to promote healthy aging. COMMENTS: WOW, MORE BENEFITS OF HIIT AND EXERCISE ON BRAIN HEALTH. Study
Rx for prolonged sitting: A five-minute stroll every half hour
Date:
January 12, 2023
Source:
Columbia University Irving Medical Center
Summary:
Just five minutes of walking every half hour offsets harmful effects of prolonged sitting, finds a new study. The optimal amount of movement, the researchers found, was five minutes of walking every 30 minutes. This was the only amount that significantly lowered both blood sugar and blood pressure. In addition, this walking regimen had a dramatic effect on how the participants responded to large meals, reducing blood sugar spikes by 58% compared with sitting all day. Study
Variety of healthy eating patterns linked with lower risk of premature death
Date:
January 9, 2023
Source:
Harvard T.H. Chan School of Public Health
Summary:
A variety of healthy eating patterns are linked to reduced risk of premature death, according to a new study. They found that participants who scored high on adherence to at least one of four healthy eating patterns were less likely to die during the study period from any cause and less likely to die from cardiovascular disease, cancer, or respiratory disease, compared with people with lower scores. COMMENT: WANT TO LIVE LONG EAT HEALTHY
Mediterranean diet linked to lower preeclampsia risk
Date:
December 22, 2022
Source:
Cedars-Sinai Medical Center
Summary:
In a new study evaluating the Mediterranean diet and adverse pregnancy outcomes, investigators from the Smidt Heart Institute at Cedars-Sinai found that women who conceived while adhering to the anti-inflammatory diet had a significantly lower risk of developing preeclampsia during pregnancy. COMMENT: ANOTHER REASON TO EAT THIS DIET.
Some guts are better than others at harvesting energy
Date:
December 26, 2022
Source:
University of Copenhagen - Faculty of Science
Summary:
New research suggests that a portion of the Danish population has a composition of gut microbes that, on average, extracts more energy from food than do the microbes in the guts of their fellow Danes. The research is a step towards understanding why some people gain more weight than others, even when they eat the same. COMMENT: ANOTHER ARTICLE SUGGESTING THE IMPORTENCE OF GUT HEALTH.
Drinking coffee regularly after pregnancy may lower the risk of type 2 diabetes for women who had diabetes during pregnancy
Date:
December 13, 2022
Source:
National University of Singapore, Yong Loo Lin School of Medicine
Summary:
Drinking coffee regularly may keep type 2 diabetes away from women who had diabetes during pregnancy. Replacing artificially sweetened and sugar-sweetened beverages with caffeinated coffee also reduces the risk, by 10% for a cup of artificially sweetened beverage, and 17% for a cup of sugar-sweetened one.
Intermittent fasting may reverse type 2 diabetes, according to study
Study finds people with diabetes who fast intermittently may no longer need medication
Date:
December 14, 2022
Source:
The Endocrine Society
Summary:
After an intermittent fasting diet intervention, patients achieved complete diabetes remission, defined as an HbA1c (average blood sugar) level of less than 6.5% at least one year after stopping diabetes medication, according to a new study.
proves fertility
Date:
December 13, 2022
Source:
University of South Australia
Summary:
With an emphasis on fruits, vegetables and legumes, the Mediterranean diet has long been applauded for its multiple health benefits. Now, new research shows that it may also help overcome infertility, making it a non-intrusive and affordable strategy for couples trying to conceive.
Common food dye can trigger inflammatory bowel diseases, animal study suggests
Allura Red (also called FD&C Red 40 and Food Red 17), is a common ingredient in candies, soft drinks, dairy products and some cereals
Date:
December 20, 2022
Source:
McMaster University
Summary:
Researchers using experimental animal models of IBD found that continual exposure to Allura Red AC harms gut health and promotes inflammation. The dye directly disrupts gut barrier function and increases the production of serotonin, a hormone/neurotransmitter found in the gut, which subsequently alters gut microbiota composition leading to increased susceptibility to colitis. The study suggests a link between a commonly used food dye and IBDs and warrants further exploration between food dyes and IBDs at experimental, epidemiological and clinical levels.
Gut microbes can boost the motivation to exercise
Study in mice uncovers gut-to-brain pathway that increases exercise performance
Date:
December 14, 2022
Source:
University of Pennsylvania School of Medicine
Summary:
Some species of gut-dwelling bacteria activate nerves in the gut to promote the desire to exercise, according to a study in mice. The study reveals the gut-to-brain pathway that explains why some bacteria boost exercise performance. COMMENT: AGAIN THIS STUDY THE IMPORTANCE OF GUT BACTERIA.
Exercise is medicine for cancer and every dose counts -- even in late stages in the disease
Date:
December 14, 2022
Source:
Edith Cowan University
Summary:
A single bout of exercise has been shown to elevate anti-cancer proteins called myokines in people with advanced prostate cancer, to levels which can significantly suppress tumour growth. LINK
Adding yoga to regular exercise improves cardiovascular health and wellbeing
Date:
December 8, 2022
Source:
Elsevier
Summary:
A three-month pilot study of patients with hypertension demonstrates that adding yoga to a regular exercise training regimen supports cardiovascular health and wellbeing and is more effective than stretching exercises. Incorporation of yoga reduced systolic blood pressure and resting heart rate and improved 10-year cardiovascular risk.
One-minute bursts of activity during daily tasks could prolong your life
First research to measure the benefits of vigorous physical activity as part of daily living
Date:
December 8, 2022
Source:
University of Sydney
Summary:
In good news for those who don't like playing sport or going to the gym, new research finds just three to four one-minute bursts of huffing and puffing during daily tasks is associated with large reductions in the risk of premature death, particularly from cardiovascular disease. LINK
Quinoa can make a better cookie
Date:
December 12, 2022
Source:
Washington State University
Summary:
The 'super grain' quinoa has the potential to make a super cookie, according to new research. Researchers found that two types of quinoa, bred specifically to grow in Washington state, had great functionality as a potential high-fiber and protein additive flour for commercial cookies. This means when baked, the cookies had good 'spreadability' and texture. Taste tests are still underway, but preliminary results show that people preferred sugar cookies with 10% of the quinoa flour over a traditional all-wheat flour cookie.
Low nutritional quality in many vegetarian meat substitutes
Date:
December 8, 2022
Source:
Chalmers University of Technology
Summary:
The availability of foods based on plant proteins to substitute for meat has increased dramatically as more people choose a plant-based diet. At the same time, there are many challenges regarding the nutritional value of these products. A study now shows that many of the meat substitutes sold in Sweden claim a high content of iron -- but in a form that cannot be absorbed by the body.
Scientists uncover possible neural link between early life trauma and binge-eating disorder
Discovery may lead to therapeutic targets to treat binge eating, obesity
Date:
December 12, 2022
Source:
Virginia Tech
Summary:
Research has revealed how a pathway in the brain that typically provides signals to stop eating may be altered by early life trauma. The discovery, obtained from studies in mice adds new perspective to binge eating and obesity.
Decrease in Japanese children's ability to balance during movement related to COVID-19 activity restrictions
Date:
December 6, 2022
Source:
Nagoya University
Summary:
Sedentary behavior caused by measures to prevent the spread of COVID-19 decreased Japanese children's ability to balance. A team of researchers from Nagoya University in central Japan investigated how restrictions on children's activities during the COVID-19 pandemic affected their life habits and their abilities to perform physical activities. By comparing medical examination data before and after the onset of the pandemic, they found that physical functions among adolescents deteriorated, including their dynamic balance. They also found that the children had higher body fat levels and worse life habits. Rather than a lack of exercise time, this may have been because of a lack of quality exercise due to activity restrictions.
Financial incentives boost weight-loss programs, study finds
Date:
December 5, 2022
Source:
NYU Langone Health / NYU Grossman School of Medicine
Summary:
Paying cash to people with obesity for losing a specific amount of weight or completing weight-reducing activities works better than offering stand-alone free tools, such as weight-loss programs, diet books, and wearable fitness trackers, a new study shows.
Believe It or 'Nut', Almonds Can Help You Cut Calories, Study Finds
Nov. 21, 2022 — Weight loss is never an easy nut to crack, but a handful of almonds could keep extra kilos at bay, according to new research (study).
It's not them, it's you: Why potatoes don't deserve their bad reputation
They may not have all of the benefits as other vegies, but potatoes can still be a healthy option
Date:
December 5, 2022
Source:
Edith Cowan University
Summary:
Research has shown while potatoes may not have all the same benefits as some other vegetables -- such as lowering risk of Type 2 diabetes -- health issues associated with potatoes may actually be due to how people are preparing them and what they're eating them with. More than 54,000 people reported their dietary intake for the long-term Danish Diet, Cancer and Health study. Research
Peanuts and herbs and spices may positively impact gut microbiome
Date:
December 1, 2022
Source:
Penn State
Summary:
Adding a daily ounce of peanuts or about a teaspoon of herbs and spices to your diet may affect the composition of gut bacteria, an indicator of overall health, according to new research. In two separate studies, nutritional scientists studied the effects of small changes to the average American diet and found improvements to the gut microbiome.
Early life experiences can have long-lasting impact on genes
Date:
December 1, 2022
Source:
University College London
Summary:
Early life experiences can impact the activity of our genes much later on and even affect longevity, finds a new study in fruit flies. Research
Fitness levels can be accurately predicted using wearable devices -- no exercise required
Date:
December 1, 2022
Source:
University of Cambridge
Summary:
Researchers have developed a method for measuring overall fitness accurately on wearable devices -- and more robustly than current consumer smartwatches and fitness monitors -- without the wearer needing to exercise "We've shown that you don't need an expensive test in a lab to get a real measurement of fitness -- the wearables we use every day can be just as powerful, if they have the right algorithm behind them," said senior author Professor Cecilia Mascolo from the Department of Computer Science and Technology. "Cardio-fitness is such an important health marker, but until now we did not have the means to measure it at scale. These findings could have significant implications for population health policies, so we can move beyond weaker health proxies such as the Body Mass Index (BMI).". SOURCE
Legs of sprinters: Highly muscular, still maneuverable
A comparative analysis of leg morphology between sprinters and non-sprinters reveals surprising results
Date:
November 21, 2022
Source:
Waseda University
Summary:
Sprinting is a motor task for humans using maximum physical features and demands considerable training. In this regard, an understanding of the leg morphology of sprinters from a biomechanical perspective could help develop more focused training regimens. Researchers compared the muscular and inertial features of the lower limbs between sprinters and non-sprinters, and found that despite having muscular legs, sprinters still have the ability to easily maneuver these limbs.
Strength gain is associated with training volume in low responders
Researchers investigate interpersonal variation in training volume and strength gain for isometric knee extension and hip flexion training
Date:
November 16, 2022
Source:
Shibaura Institute of Technology
Summary:
High-intensity isometric training is considered to be important in achieving greater strength gain. Recent study has shown that training volume is more important for strength gain than training intensity. Against this backdrop, researchers explore the association between interpersonal variability in training volume and strength gain. Their results suggest that training volume is an important factor in strength adaptations for people with a relatively high strength-to-weight ratio.
Green tea extract may harm liver in people with certain genetic variations
Date:
December 1, 2022
Source:
Rutgers University
Summary:
A new analysis showed that early signs of liver damage from high-dose green tea extract were somewhat predicted by one variation in a genotype and strongly predicted by another variation.
Antioxidant flavonols linked to slower memory decline
Fruits, vegetables, tea may be helpful
Date:
November 22, 2022
Source:
American Academy of Neurology
Summary:
People who eat or drink more foods with antioxidant flavonols, which are found in several fruits and vegetables as well as tea and wine, may have a slower rate of memory decline, according to a new study.
Higher vitamin K intake linked to lower bone fracture risk late in life
Date:
November 28, 2022
Source:
Edith Cowan University
Summary:
Research has revealed vitamin K1 can help reduce the risk of fractures in older populations -- especially hip fractures.
It found women who ate more than 100 micrograms of vitamin K1 consumption -- equivalent to about 125g of dark leafy vegetables, or one-to-two serves of vegetables -- were 31 per cent less likely to have any fracture compared to participants who consumed less than 60 micrograms per day, which is the current vitamin K adequate intake guideline in Australia for women.
Exercise can reduce severity of breast cancer treatment side effects
Date:
November 21, 2022
Source:
Edith Cowan University
Summary:
Radiotherapy has emerged as an important component of breast cancer treatment but can lead to cancer-related fatigue and negatively impact patients' health-related quality of life. Research has revealed exercise may make the treatment more tolerable for patients.
Mums' activity levels may depend on number and ages of children
Date:
November 16, 2022
Source:
University of Cambridge
Summary:
Less than half of mums meet the recommended levels of moderate-to-vigorous physical activity -- and mothers of younger children manage to do the least, researchers have found.
Dietary change starves cancer cells, overcoming treatment resistance
Laboratory research finds a low-protein diet can enhance standard treatment for colon cancer
Date:
November 18, 2022
Source:
Michigan Medicine - University of Michigan
Summary:
A dietary change could be a key to enhancing colon cancer treatment, a new study finds. Researchers found in cells and in mice that a low-protein diet blocked the nutrient signaling pathway that fires up a master regulator of cancer growth.
High-fat diet can provoke pain sensitivity without obesity, diabetes
Date:
November 14, 2022
Source:
University of Texas at Dallas
Summary:
A new study in mice suggests that a short-term exposure to a high-fat diet may be linked to pain sensations even in the absence of a prior injury or a preexisting condition like obesity or diabetes. The study found that a high-fat diet induced hyperalgesic priming -- a neurological change that represents the transition from acute to chronic pain -- and allodynia, which is pain resulting from stimuli that do not normally provoke pain.
Physical activity in the afternoon or evening is linked to reduced insulin resistance, study reveals
Date:
November 2, 2022
Source:
Diabetologia
Summary:
A new study finds that afternoon or evening physical activity is associated with reduced insulin resistance (and thus better blood sugar control) when compared with an even distribution of physical activity through the day. Morning physical activity offered no advantages, the study concluded.
COMMENT: THIS WAS AN INTERESTING FINDING, BUT I ALWAYS SAY THE BEST TIME TO EXERCISE IS WHEN YOU CAN. I TYPICALLY DO IT FIRST THING IN THE MORNING, BUT WHEN DOING IT SO EARLY I MAKE SURE I AM VERY WARMED UP BEFORE DOING ANYTHING HARD OR HEAVY.
No evidence that physical activity calorie-equivalent labelling changes food purchasing
Date:
November 8, 2022
Source:
University of Cambridge
Summary:
An experiment carried out across ten workplace cafeterias found no significant change in the overall number of calories purchased when food and drink labels showed the amount of physical activity required to burn off their calories.
COMMENT: THIS IS A DISAPPOINTING FINDING. SUGGESTING TO ME THAT PEOPLE JUST DO NOT CARE.
Ultraprocessed foods linked to premature deaths, study finds
Date:
November 7, 2022
Source:
Elsevier
Summary:
Consumption of ultraprocessed foods containing little or no whole foods in their ingredients contributed to 57,000 premature deaths in Brazil in 2019, researchers report. Ultraprocessed foods (UPFs), ready-to-eat-or-heat industrial formulations made with ingredients extracted from foods or synthesized in laboratories, have gradually been replacing traditional foods and meals made from fresh and minimally processed ingredients in many countries. A new study in the American Journal of Preventive Medicine, published by Elsevier, has found that increased consumption of these foods was associated with more than 10% of all-cause premature, preventable deaths in Brazil in 2019, although Brazilians consume far less of these products than countries with high incomes.
In young adults, moderate to heavy drinking linked to higher risk of stroke
Risk increases with more years of drinking
Date:
November 2, 2022
Source:
American Academy of Neurology
Summary:
People in their 20s and 30s who drink moderate to heavy amounts of alcohol may be more likely to have a stroke as young adults than people who drink low amounts or no alcohol, according to a new study. The risk of stroke increased the more years people reported moderate or heavy drinking.
A common dietary fiber promotes allergy-like immune responses in preclinical studies
Date:
November 2, 2022
Source:
Weill Cornell Medicine
Summary:
A type of dietary fiber called inulin, commonly used in health supplements and known to have certain anti-inflammatory properties, can also promote an allergy-related type of inflammation.
Less gym time, same results: Why 'lowering' weights is all you need to do
New research has shown one type of muscle contraction is most effective at increasing muscle strength and size -- meaning we may able to cut our weights routine in half and still see the same results.
Date:
November 3, 2022
Source:
Edith Cowan University
Summary:
New research has shown one type of muscle contraction is most effective at increasing muscle strength and muscle size -- and rather than lifting weights, the emphasis should be on lowering them. ECU's Professor Ken Nosaka said the results reinforced previous research indicating a focus on "eccentric" muscle contractions -- in which activated muscles are lengthened -- is more important to increasing strength and size of muscles, rather than the volume."We already know only one eccentric muscle contraction a day can increase muscle strength if it is performed five days a week -- even if it's only three seconds a day -- but concentric (lifting a weight) or isometric muscle contraction (holding a weight) does not provide such an effect," Professor Nosaka
COMMENT: WE ALWAYS KNEW HOW IMPORTANT LOWERING PHASE IS TO MUSCLES AND TENDONS. THIS STUDY REINFORCES THAT. I DO SAY THAT WE NEED TO DO ALL PHASES OF MUSCULAR CONTRACTION TO STAY FIT AND FUNCTIONAL. BESIDES HOW ARE YOU GOING TO LOWER A WEIGHT UNLESS YOU LIFT IT UP. THE LEAD AUTHOR OF THIS STUDY IS ACTUALLY A FRIEND OF MINE AND LAB MATE FROM GRAD SCHOOL.
Study finds dieters may overestimate the healthiness of their eating habits
Date:
November 1, 2022
Source:
American Heart Association
Summary:
Adults who were making lifestyle changes to lose weight tended to overestimate how healthy their diet was, according to a new study. In addition, self-perceptions of how much their diet improved over the course of the 12- month study were often inaccurate -- most thought they improved the quality of their diet, yet there actually was not much change based on researchers' assessment. Future research focused on perceptions vs. reality about nutrition may lead to healthier eating patterns. COMMENT: I SEE THIS ALL THE TIME IN MY PRACTICE.
Activity 'snacks' following meals may help maintain muscle mass
Date:
October 25, 2022
Source:
University of Toronto
Summary:
Interrupting prolonged sitting with periodic activity 'snacks' may help maintain muscle mass and quality, according to a new study. Breaking up this sedentary period with brief bouts of activity such as two minutes of moderate intensity walking or rising and lowering 15 times from a chair (i.e. body weight squats), can improve the way our body clears sugar from our meals. They studied 12 people (seven men, five women) across three trials for seven and a half hours each. Participants were subjected to prolonged sitting interrupted every 30 minutes by short bouts of walking or body weight squatting. The activity helped improve the efficiency of dietary amino acids used for muscle protein synthesis -- the process to repair or replace old or damaged proteins.
Diet and exercise for obese mothers protects cardiovascular risk in infants
Date:
October 24, 2022
Source:
King's College London
Summary:
A lifestyle intervention of diet and exercise in pregnancy protects against cardiovascular risk in infants, a new study has found.
At risk for diabetes? Cut the carbs, says new study
Date:
October 26, 2022
Source:
Tulane University
Summary:
A low-carbohydrate diet, if sustained, may be a useful dietary approach for preventing and treating type 2 diabetes, but more research is needed, according to a new study. The clinical trial looked at how low-carb diets affect blood sugar control.
How intermittent fasting affects female hormones
New evidence comes from study of pre- and post-menopausal obese women on the 'warrior diet'
Date:
October 25, 2022
Source:
University of Illinois Chicago
Summary:
Intermittent fasting has been shown to be an effective way to lose weight, but critics have worried that the practice may have a negative impact on women's reproductive hormones. Now, a team brings new evidence to the table. (See more here)
Snacking on almonds boosts gut health, study finds
Date:
October 20, 2022
Source:
King's College London
Summary:
Eating a handful of almonds a day significantly increases the production of butyrate, a short-chain fatty acid that promotes gut health, according to a recent study. COMMENTS: I ALWAYS SAY FEED YOU GOOD GUT MICROBES WITH HEALTHY FOODS.
High aerobic fitness does not protect children from metabolic syndrome
Date:
October 20, 2022
Source:
University of Jyväskylä - Jyväskylän yliopisto
Summary:
A study found that high aerobic fitness does not protect children from metabolic syndrome. The study also found that the amount of fat tissue in the body has distorted the results obtained in several previous studies on the protective effect of aerobic fitness from metabolic syndrome. The researchers also found that poor aerobic fitness is not a feature of metabolic syndrome in adults. Still, good aerobic fitness may indicate a lack of risk factors for metabolic syndrome.
Feeling winded after your workout? Long COVID may claim another symptom
Date:
October 12, 2022
Source:
University of California - San Francisco
Summary:
We've heard about brain fog, fatigue and headache as symptoms of long COVID. Now a new study points to another persistent effect of SARS-CoV-2, identified months after infection: reduced exercise capacity.
Counting steps can reduce disease risk, study finds
Date:
October 11, 2022
Source:
Vanderbilt University Medical Center
Summary:
Using a wearable activity tracker to count and increase the number and intensity of steps taken daily can reduce the risk of several common, chronic diseases, including diabetes, hypertension, obesity, and sleep apnea.
Can obesity and stress influence appetite? New study shows it's all in your head
Date:
October 19, 2022
Source:
Johns Hopkins Medicine
Summary:
In a series of experiments using functional magnetic resonance imaging (fMRI) to measure brain activity across networks in the brain, researchers looked at how stress might increase appetite in obese and lean adults. In a series of experiments using functional magnetic resonance imaging (fMRI) to measure brain activity across networks in the brain, Johns Hopkins Medicine researchers looked at how stress might increase appetite in obese and lean adults. The researchers found that stress impacts the brain's responses to food, and that both lean and obese adults react to food cues in areas of the brain associated with
reward and cognitive control.
Obesity and biological sex may make individuals more vulnerable to COVID-19, study suggests
Date:
October 18, 2022
Source:
West Virginia University
Summary:
A new animal study investigates why individuals with obesity may have a particularly difficult time fending off SARS-CoV-2, the virus that causes COVID-19. Specifically, female obese mice experienced worse disease symptoms, showing the importance of both obesity and biological sex in COVID-19 outcomes.
Cellular 'waste product' rejuvenates cancer-fighting immune cells
Lactate, a metabolic byproduct produced during exercise, could augment current immunotherapies
Date:
September 6, 2022
Source:
UT Southwestern Medical Center
Summary:
A new study suggests that lactate, a metabolic byproduct produced by cells during strenuous exercise, can rejuvenate immune cells that fight cancer. The finding could eventually be used to develop new strategies to augment the anti-tumor effect of cancer immunotherapies, the study authors said.
Coffee drinking is associated with increased longevity
Date:
September 26, 2022
Source:
European Society of Cardiology
Summary:
Drinking two to three cups of coffee a day is linked with a longer lifespan and lower risk of cardiovascular disease compared with avoiding coffee, according to new research. The findings applied to ground, instant and decaffeinated varieties. Drinking two to three cups of coffee a day is linked with a longer lifespan and lower risk of cardiovascular disease compared with avoiding coffee, according to research published today in the European Journal of Preventive Cardiology, a journal of the ESC.1 The findings applied to ground, instant and decaffeinated varieties.
Does the Mediterranean diet really decrease your risk of dementia?
Date:
October 12, 2022
Source:
American Academy of Neurology
Summary:
A number of studies have suggested that eating a healthy diet may reduce a person's risk of dementia, but a new study has found that two diets including the Mediterranean diet are not linked to a reduced risk of dementia.
Fasting-mimicking diet reduces signs of dementia in mice
Date:
September 27, 2022
Source:
University of Southern California
Summary:
Cycles of a diet that mimics fasting appear to reduce signs of Alzheimer's in mice genetically engineered to develop the illness, according to a new study. Short cycles of a low-calorie diet that replicates fasting appeared to reduce inflammation and delay cognitive decline in mouse models of Alzheimer's disease; initial data indicates diet's safety in Alzheimer's patients.
Combining time-restricted eating and HIIT improves health measures in women with obesity
Date:
October 4, 2022
Source:
Cell Press
Summary:
Both time-restricted eating (TRE) and high-intensity interval training (HIIT) have been shown to improve cardiometabolic health in people who are overweight and at risk of serious disease. Now a randomized, controlled trial has tested whether combining these two approaches is more effective than either of them on their own. The results show that the combination improved the average long-term glycemic control compared to a no-intervention control group and induced 2-fold greater reductions in fat mass and visceral fat area compared with each intervention in isolation. COMMENT: I AM A BIG FAN OF HIIT AS EVERYONE KNOWS. INTERMITTENT FASTING IS SOMETHING I CAN AGREE WITH AS LONG AS THE PERSON KNOWS WHAT THEY ARE DOING AND IS NOT EXERCISING A LOT (ATHLETES).
Which grains you eat can impact your risk of getting heart disease earlier
Study of Iranian population found eating refined grains was associated with increased risk of premature heart disease and whole grains consumption with reduced risk
Date:
October 3, 2022
Source:
American College of Cardiology
Summary:
A recent study to examine the relationship between different types of grain intake and premature coronary artery disease in the Middle East, researchers found a higher intake of refined grain was associated with an increased risk of premature coronary artery disease in an Iranian population, while eating whole grains was associated with reduced risk.
Scientists propose that obesity is a neurodevelopmental disorder
Date:
September 29, 2022
Source:
Baylor College of Medicine
Summary:
A team of researchers reports that molecular mechanisms of brain development during early life are likely a major determinant of obesity risk. Obesity has increased rapidly in recent decades to affect more than 2 billion people, making it one of the largest contributors to poor health worldwide. Despite decades of research on diet and exercise treatments, many people continue to struggle to lose weight. Researchers at Baylor College of Medicine and collaborating institutions now think they know why, and say we must shift the focus from obesity treatment to prevention.
Weight loss beneficial for individuals with obesity, but not for the lean, study finds
Date:
September 27, 2022
Source:
PLOS
Summary:
Intentionally losing weight can bring long-term health benefits for individuals with obesity, regardless of the method or strategy they use, according to a study of almost 200,000 people.Intentionally losing weight can bring long-term health benefits for individuals with obesity, regardless of the method or strategy they use, according to a study of almost 200,000 people. Those who lost more than 4.5kg had less weight gain and a lower risk of type 2 diabetes than those who did not lose weight, but lean individuals did not benefit, with weight loss attempts associated with longer-term weight gain and higher risks of type 2 diabetes. The research is publishing September 27 in the open-access journal PLOS Medicine.
Diets rich in refined fiber may increase liver cancer risk in some individuals
Date:
September 26, 2022
Source:
University of Toledo
Summary:
Research has found diets rich in highly refined fiber like inulin may increase the risk of liver cancer, particularly in individuals who have a vascular deformity in which blood from the intestines bypasses the liver. The discovery could help clinicians identify people who are at higher risk of liver cancer years in advance of any tumors forming and potentially enable individuals to reduce that risk through simple dietary modifications."All fibers are not made equal, and all fibers are not universally beneficial for everyone. People with liver problems associated with increased bile acids should be cautious about refined, fermentable fiber," Yeoh said. "If you have a leaky gut liver, you need to be careful of what you eat, because what you eat will be handled in a different way."
Beyond weight loss: Improvements in pain, mobility persist long after bariatric surgery
Date:
September 14, 2022
Source:
University of Pittsburgh
Summary:
Improvements in pain, physical function and work productivity largely endure for at least seven years after bariatric surgery, despite some backsliding from the high levels of improvement seen in the years immediately following surgery, epidemiologists report.
High-fat diets trigger inflammatory immune cell generation in bone
A study suggests that high-fat diets fuel the creation of inflammatory immune cells in the bone marrow of mice.
Date:
September 20, 2022
Source:
eLife
Summary:
Scientists have shown that high-fat diets can cause rapid changes in the bone marrow of mice, driving the production of inflammatory immune cells, according to new findings.
Nightmares in middle age linked to dementia risk
Date:
September 21, 2022
Source:
University of Birmingham
Summary:
People who experience frequent bad dreams in middle age are more likely to be diagnosed with dementia later in life, according to research at the University of Birmingham.
Diet change may make biggest impact on reducing heart risk in people with hypertension
Date:
September 7, 2022
Source:
American Heart Association
Summary:
In a simulation study using the latest U.S. statistics for stage 1 hypertension, researchers found that lifestyle changes to reduce systolic blood pressure to below 130 mm Hg may prevent 26,000 heart attacks and strokes and reduce health care costs over the next ten years. Among several lifestyle changes considered, such as diet, weight loss, physical activity, etc., the study found the largest impact on reducing cardiovascular events may come from adopting the Dietary Approaches to Stop Hypertension (DASH) diet. Analysis found that widespread adoption of non-pharmacologic interventions in lower-risk U.S. adults with Stage 1 hypertension may prevent nearly 26,000 cardiovascular disease events, avoid 2,900 deaths and save about $1.6 billion in associated health care costs over ten years.
It's worth the money to pay for a weight loss program
Those in the program enjoyed more success compared to going it alone
Date:
September 1, 2022
Source:
University of British Columbia Okanagan campus
Summary:
For people trying to improve their health and lose weight by themselves -- privately tracking and journaling meals and exercise -- new research suggests it is time to call in the professionals. Dr. Lesley Lutes' latest research paper, published this month in the Journal of the American Medical Association Network Open, suggests people trying to make lifestyle changes are more successful when they use a commercial weight loss program compared to those trying to do it on their own. She is the Director of UBC's Centre for Obesity and Well-Being Research Excellence and studies behavioural change programs aimed at improving physical and emotional health and personal happiness. (site)
Many types of leisure time activities may lower risk of death for older adults
Date:
August 24, 2022
Source:
NIH/National Cancer Institute
Summary:
Older adults who participate weekly in many different types of leisure time activities, such as walking for exercise, jogging, swimming laps, or playing tennis, may have a lower risk of death from any cause, as well as death from cardiovascular disease and cancer, according to a new study.
Insufficient sleep in teenagers is associated with overweight and obesity
Date:
August 24, 2022
Source:
European Society of Cardiology
Summary:
Adolescents who sleep less than eight hours a night are more likely to be overweight or obese compared to their peers with sufficient sleep, according to new research. Shorter sleepers were also more likely to have a combination of other unhealthy characteristics including excess fat around the middle, elevated blood pressure, and abnormal blood lipid and glucose levels.
Vegetarian women are at a higher risk of hip fracture
Date:
August 10, 2022
Source:
University of Leeds
Summary:
A study of over 26,000 middle-aged UK women reveals those with a vegetarian diet had a 33% higher risk of hip fracture compared to regular meat-eaters. (STUDY)_
Exercise answer: Research shows it's how often you do it, not how much
We all know exercise is important, but is it better to do a little every day, or a lot a few times a week?
Date:
August 15, 2022
Source:
Edith Cowan University
Summary:
New research indicates a little bit of daily activity is more beneficial than longer periods of exercise spread out across the week -- and happily, it also suggests you don't have to put in a mountain of work every day.
It's a dilemma faced by many health-conscious people -- and new research from Edith Cowan University (ECU) is answering the question.
This latest research indicates a little bit of daily activity could well be the most beneficial approach, at least for muscle strength.
And happily, it also suggests you don't have to put in a mountain of work every day.
In collaboration with Niigata University and Nishi Kyushu University in Japan, the four-week training study had three groups of participants performing an arm resistance exercise and changes in muscle strength and muscle thickness were measured and compared.
The exercise consisted of 'maximal voluntary eccentric bicep contractions' performed on a machine which measures muscle strength in each muscle contraction you would do at the gym.
An eccentric contraction is when the muscle is lengthening; in this case, like lowering a heavy dumbbell in a bicep curl.
Two groups performed 30 contractions per week, with one group doing six contractions a day for five days a week (6x5 group), while the other crammed all 30 into a single day, once a week (30x1 group).
Another group only performed six contractions one day a week.
After four weeks, the group doing 30 contractions in a single day did not show any increase in muscle strength, although muscle thickness (an indicator of increase in muscle size) increased 5.8 per cent.
The group doing six contractions once a week did not show any changes in muscle strength and muscle thickness.
However, the 6x5 group saw significant increases in muscle strength -- more than 10 per cent -- with an increase in muscle thickness similar to the 30x1 group.
Frequency, not volume
Importantly, the increase in muscle strength of the 6x5 group was similar to the group in a previous study that performed only one three-second maximal eccentric contraction per day for five days a week for four weeks.
ECU Exercise and Sports Science Professor Ken Nosaka said these studies continue to suggest very manageable amounts of exercise done regularly can have a real effect on people's strength.
"People think they have to do a lengthy session of resistance training in the gym, but that's not the case," he said.
"Just lowering a heavy dumbbell slowly once or six times a day is enough."
Professor Nosaka said while the study required participants to exert maximum effort, early findings from current, ongoing research indicated similar results could be achieved without needing to push as hard as possible.
"We only used the bicep curl exercise in this study, but we believe this would be the case for other muscles also, at least to some extent," he said.
"Muscle strength is important to our health. This could help prevent a decrease in muscle mass and strength with ageing.
"A decrease in muscle mass is a cause of many chronic disease such as cardiovascular disease, type 2 diabetes, some cancers, dementia, plus musculoskeletal problems such as osteoporosis."
Rest up
It is not yet known precisely why the body responds better to resistance exercises with eccentric contractions in smaller doses rather than bigger loads less frequently.
Professor Nosaka said it may relate to how often the brain is asked to make a muscle perform in a particular manner.
However, he stressed it was also important to include rest in an exercise regimen.
"In this study, the 6x5 group had two days off per week," he said.
"Muscle adaptions occur when we are resting; if someone was able to somehow train 24 hours a day, there would actually be no improvement at all.
"Muscles need rest to improve their strength and their muscle mass, but muscles appear to like to be stimulated more frequently."
He also highlighted if someone was unable to exercise for a period, there was no value in trying to "make up" for it with a longer session later.
"If someone's sick and can't exercise for a week, that's fine, but it is better to just return to regular exercise routine when you're feeling better" he said.
Clarifying advice
Current Australian Government guidelines already indicate adults should try to be active every day and perform 2.5-5 hours of moderate physical activity per week.
Professor Nosaka said there needed to be more emphasis on the importance of making exercise a daily activity, rather than hitting a weekly minute goal.
"If you're just going to the gym once a week, it's not as effective as doing a bit of exercise every day at home," he said.
"This research, together with our previous study, suggests the importance of accumulating a small amount of exercise a week, than just spending hours exercising once a week.
"We need to know that every muscle contraction counts, and it's how regularly you perform them that counts."
'Greater effects by performing a small number of eccentric contractions daily than a larger number of them once a week' was published in the Scandinavian Journal of Medicine and Science in Sports.
Circadian clocks play a key role in fat cell growth
Date:
August 8, 2022
Source:
Weill Cornell Medicine
Summary:
Disruption of the circadian clocks that keep the body and its cells entrained to the 24-hour day-night cycle plays a critical role in weight gain, according to a pair of studies. (STUDY)
B vitamins can potentially be used to treat advanced non-alcoholic fatty liver disease
Date:
August 5, 2022
Source:
Duke-NUS Medical School
Summary:
Scientists have found that elevated blood levels of an amino acid called homocysteine correlate strongly with the severity of an advanced form of non-alcoholic fatty liver disease. They also found vitamin B12 and folic acid could be used to prevent and/or delay disease progression
A stable gut helps elite athletes perform better
Short-term high protein diets may hinder endurance athletes, new study finds
Date:
August 1, 2022
Source:
Anglia Ruskin University
Summary:
New research has found that microbial instability in the gut could hinder the performance of elite endurance athletes, and that short-term, high-protein diets are associated with this type of imbalance."These results suggest that consuming a high-protein diet may negatively impact the gut via an altered microbial pattern, while a high-carbohydrate intake, for example containing a variety of grains and vegetables, was associated with greater gut microbial stability.
The brain already benefits from moderate physical activity, study shows
Brain regions with high oxygen demand show the largest effects
Date:
August 3, 2022
Source:
DZNE - German Center for Neurodegenerative Diseases
Summary:
Even moderate physical activity has a positive effect on the brain. Researchers deduce this from examinations of 2,550 participants of the Bonn 'Rhineland Study'. According to the study's findings, certain areas of the brain are larger in physically active individuals than in those who are less active. In particular, brain regions that have a relatively high oxygen demand benefit from this effect.
An effective new treatment for chronic back pain targets the nervous system
Date:
August 2, 2022
Source:
University of New South Wales
Summary:
A treatment that trains both the brain and the body has shown important effects on pain and disability, a new study has found.(STUDY)
Space travel: Bone aging in fast forward
Researcher investigates the effects of zero gravity on the skeleton
Date:
July 29, 2022
Source:
Friedrich-Alexander-Universität Erlangen-Nürnberg
Summary:
Long periods in space damage bone structure irreparably in some cases and can make parts of the human skeleton age prematurely by up to 10 years, according to new research. Adapted training programs in conjunction with medication could provide better protection for astronauts on future space missions. The research findings also have implications for treating rheumatic conditions in clinical practice.
People with low BMI aren't more active, they are just less hungry and 'run hotter'
Date:
July 14, 2022
Source:
Cell Press
Summary:
To date most research on obesity has focused on studying those with a high body mass index (BMI), but a research group is now taking a different approach. The scientists looked at individuals with a very low BMI. Their findings reveal that these individuals are actually considerably less active than people with a BMI in the normal range, contrary to speculation that they have a metabolism that makes them naturally more active. Additionally, they eat less food than those with a normal BMI.
Increased heart disease risk from red meat may stem from gut microbe response to digestion
Date:
August 1, 2022
Source:
American Heart Association
Summary:
A new study found that chemicals produced in the digestive tract by gut microbes after eating red meat (such as beef, pork, bison, venison) explained a significant portion of the higher risk of cardiovascular disease associated with higher red meat consumption. High blood sugar and inflammation may also contribute to higher cardiovascular risk associated with red meat consumption, however, blood pressure and cholesterol were not associated with the higher CVD risk associated with red meat consumption. General consumption of fish, poultry and eggs was not associated with increased cardiovascular risk.
Diets higher in calcium and potassium may help prevent recurrent symptomatic kidney stones
Date:
August 1, 2022
Source:
Mayo Clinic
Summary:
Kidney stones can cause not only excruciating pain but also are associated with chronic kidney disease, osteoporosis and cardiovascular disease. If you've experienced a kidney stone once, you have a 30% chance of having another kidney stone within five years. (STUDY)
New study finds lowest risk of death was among adults who exercised 150-600 minutes/week
Date:
July 25, 2022
Source:
American Heart Association
Summary:
An analysis of physical activity and medical records for more than 100,000 people over 30 years found that individuals who performed the U.S. Department of Health and Human Services' currently recommended range of duration of moderate (150-300 minutes/week) or vigorous physical activity (75-150 minutes/week), respectively, had an observed 20-21% and 19% lower risk of mortality from all causes. Individuals who performed two to four times the amount of recommended physical activity (150-600 minutes/week) were observed to have further reductions in mortality from all causes.
Long term high-fat diet expands waistline and shrinks brain
Date:
July 7, 2022
Source:
University of South Australia
Summary:
New research shows that fatty foods may not only be adding to your waistline but may also be aggravating Alzheimer's disease, and causing depression and anxiety.(Study)
Walking towards healthier knees
Date:
June 8, 2022
Source:
Baylor College of Medicine
Summary:
A new study reveals that walking for exercise can reduce new frequent knee pain among people age 50 and older diagnosed with knee osteoarthritis, the most common form of arthritis. Additionally, findings from the study indicate that walking for exercise may be an effective treatment to slow the damage that occurs within the joint. "People diagnosed with knee osteoarthritis should walk for exercise, particularly if they do not have daily knee pain," advises Lo. "If you already have daily knee pain, there still might be a benefit, especially if you have the kind of arthritis where your knees are bow-legged."
A rhythmic small intestinal microbiome prevents obesity and type 2 diabetes
Date:
July 5, 2022
Source:
University of California - San Diego
Summary:
Researchers found that in mice how much they ate and when altered the nature of their gut microbiome: too much food too frequently resulted in poorer microbial and metabolic health. Comment: Do Not Eat So MUCH!
Only seven percent of adults have good cardiometabolic health
Most U.S. adults rate poorly across five components of heart and metabolic health, with clear racial disparities
Date:
July 4, 2022
Source:
Tufts University, Health Sciences Campus
Summary:
Less than seven percent of the U.S. adult population has good cardiometabolic health, according to a new study. The researchers also identified large health disparities between people of different sexes, ages, races and ethnicities, and education levels. health: levels of blood pressure, blood sugar, blood cholesterol, adiposity (overweight and obesity), and presence or absence of cardiovascular disease (heart attack, stroke, etc.). They found that only 6.8 percent of U.S. adults had optimal levels of all five components as of 2017-2018. Among these five components, trends between 1999 and 2018 also worsened significantly for adiposity and blood glucose. In 1999, 1 out of 3 adults had optimal levels for adiposity (no overweight or obesity); that number decreased to 1 out of 4 by 2018. Likewise, while 3 out of 5 adults didn't have diabetes or prediabetes in 1999, fewer than 4 out of 10 adults were free of these conditions in 2018. Comment: One of the measures of cardiometabolic health besides blood pressure is your waist circumference. If you have a large waist circumference you probably have poor cardiometabolic health.
Sleep is linked to heart health
Date:
June 29, 2022
Source:
American Heart Association
Summary:
American Heart Association's checklist to measure cardiovascular health is updated, now called Life's Essential 8™, adding healthy sleep as essential for optimal cardiovascular health. Other health and lifestyle factors in the checklist, which were part of the previous, 7-item scoring tool, are nicotine exposure, physical activity, diet, weight, blood glucose, cholesterol and blood pressure. The new sleep metric suggests 7-9 hours of sleep daily for optimal cardiovascular health for adults, and more for children depending on age.
Fitness Class Edition: Group exercise improves quality of life, reduces stress far more than individual work outs
Date:
October 30, 2017
Source:
American Osteopathic Association
Summary:
Group exercise participants showed significant improvements in all three quality of life measures: mental (12.6 percent), physical (24.8 percent) and emotional (26 percent). They also reported a 26.2 percent reduction in perceived stress levels. By comparison, individual fitness participants on average worked out twice as long, and saw no significant changes in any measure, except in mental quality of life (11 percent increase).
Fitness Class Edition: Seniors stick to fitness routines when they work out together, but can be expanded to everyone
Date:
April 27, 2018
Source:
University of British Columbia
Summary:
Older adults are more likely to stick with a group exercise program if they can do it with people their own age, a new study has found. Working out with peers of the same gender doesn't seem to make a difference, which suggests that age-targeting but not gender-targeting should be considered when developing exercise programming.
Fitness Class Edition: Exercise classes can reduce loneliness, social isolation in seniors, but can be expanded to everyone
Date:
November 12, 2020
Source:
Cedars-Sinai Medical Center
Summary:
Seniors who joined group exercise classes experienced decreased loneliness and social isolation, according to a new study conducted before the COVID-19 pandemic. The classes have continued virtually since March, and early results suggest the online versions are also effective.
Vitamins, supplements are a 'waste of money' for most Americans
There's no 'magic set of pills to keep you healthy.' Diet and exercise are key
Date:
June 21, 2022
Source:
Northwestern University
Summary:
"Patients ask all the time, 'What supplements should I be taking?' They're wasting money and focus thinking there has to be a magic set of pills that will keep them healthy when we should all be following the evidence-based practices of eating healthy and exercising," said Dr. Jeffrey Linder, chief of general internal medicine in the department of medicine at Northwestern University Feinberg School of Medicine. COMMENT: AS A HEALTH COACH I CAN NOT RECOMMEND SUPPLEMENTS.
Linder and fellow Northwestern Medicine scientists wrote an editorial that will be published June 21 in JAMA that supports new recommendations from the United States Preventive Services Task Force (USPSTF), an independent panel of national experts that frequently makes evidence-based recommendations about clinical preventive services.
Based on a systematic review of 84 studies, the USPSTF's new guidelines state there was "insufficient evidence" that taking multivitamins, paired supplements or single supplements can help prevent cardiovascular disease and cancer in otherwise healthy, non-pregnant adults.
"The task force is not saying 'don't take multivitamins,' but there's this idea that if these were really good for you, we'd know by now," Linder said.
The task force is specifically recommending against taking beta-carotene supplements because of a possible increased risk of lung cancer, and is recommending against taking vitamin E supplements because it has no net benefit in reducing mortality, cardiovascular disease or cancer.
"The harm is that talking with patients about supplements during the very limited time we get to see them, we're missing out on counseling about how to really reduce cardiovascular risks, like through exercise or smoking cessation," Linder said.
More than half of Americans take vitamins. Why?
More than half of U.S. adults take dietary supplements, and use of supplements is projected to increase, Linder and his colleagues wrote in the JAMA editorial.
Eating fruits and vegetables is associated with decreased cardiovascular disease and cancer risk, they said, so it is reasonable to think key vitamins and minerals could be extracted from fruits and vegetables, packaged into a pill, and save people the trouble and expense of maintaining a balanced diet. But, they explain, whole fruits and vegetables contain a mixture of vitamins, phytochemicals, fiber and other nutrients that probably act synergistically to deliver health benefits. Micronutrients in isolation may act differently in the body than when naturally packaged with a host of other dietary components.
Linder noted individuals who have a vitamin deficiency can still benefit from taking dietary supplements, such as calcium and vitamin D, which have been shown to prevent fractures and maybe falls in older adults.
New guidelines do not apply to pregnant people
The new USPSTF guidelines do not apply to people who are pregnant or trying to get pregnant, said JAMA editorial co-author Dr. Natalie Cameron, an instructor of general internal medicine at Feinberg.
"Pregnant individuals should keep in mind that these guidelines don't apply to them," said Cameron, who also is a Northwestern Medicine physician. "Certain vitamins, such as folic acid, are essential for pregnant women to support healthy fetal development. The most common way to meet these needs is to take a prenatal vitamin. More data is needed to understand how specific vitamin supplementation may modify risk of adverse pregnancy outcomes and cardiovascular complications during pregnancy."
Additionally, recent research from Northwestern has found most women in the U.S. have poor heart health prior to becoming pregnant. Cameron said that, in addition to discussing vitamin supplementation, working with patients to optimize cardiovascular health prior to pregnancy is an important component of prenatal care.
Eating healthy, exercising is 'easier said than done'
Dr. Jenny Jia, a co-author of the JAMA editorial who studies the prevention of chronic diseases in low-income families through lifestyle interventions, said healthy eating can be a challenge when the U.S. industrialized food system does not prioritize health.
"To adopt a healthy diet and exercise more, that's easier said than done, especially among lower-income Americans," said Jia, an instructor of general internal medicine at Feinberg and a Northwestern Medicine physician. "Healthy food is expensive, and people don't always have the means to find environments to exercise -- maybe it's unsafe outdoors or they can't afford a facility. So, what can we do to try to make it easier and help support healthier decisions?"
Over the past few years, Jia has been working with charitable food pantries and banks that supply free groceries to people who are in need to try to help clients pick healthier choices from the food pantries as well as educate those who donate to provide healthier options or money.Scientists say for non-pregnant, otherwise healthy Americans, vitamins are a waste of money because there isn't enough evidence they help prevent cardiovascular disease or cancer. They've written an editorial in support of new recommendations that state there was 'insufficient evidence' that taking multivitamins, paired supplements or single supplements can help prevent cardiovascular disease and cancer in otherwise healthy, non-pregnant adults. Northwestern Medicine scientists say for non-pregnant, otherwise healthy Americans, vitamins are a waste of money because there isn't enough evidence they help prevent cardiovascular disease or cancer.
As US obesity epidemic grows, new study shows who is gaining weight over the last decade
Date:
June 23, 2022
Source:
Brigham Young University
Summary:
Research looked at the long-term weight gain of more than 13,800 U.S. adults -- a rare data point unearthed in obesity research. The study shows more than half of American adults gained 5% or more body weight over a 10-year period and more than a third of American adults gained 10% or more body weight. Just under a fifth gained 20% or more body weight.
Are highly processed foods bad for children?
Study finds an association between consuming more ultraprocessed foods and lower levels of physical fitness in children
Date:
June 14, 2022
Source:
American Society for Nutrition
Summary:
A new study found that children ages 3 to 5 who consumed more ultraprocessed foods had poorer locomotor skills than children who consumed less of these foods. It also showed lower cardiovascular fitness in 12- to 15-year-olds who consumed more ultraprocessed foods.
Trade the chair for fresh air: Sitting time and cardio health
Date:
June 15, 2022
Source:
Simon Fraser University
Summary:
New research is adding further weight to the argument that prolonged sitting may be hazardous to your health. An international study surveying more than 100,000 individuals in 21 countries found that people who sat for six to eight hours a day had a 12-13 per cent increased risk for early death and heart disease, while those who sat for more than eight hours daily increased that to a sobering 20 per cent. COMMENT: MORE REASON TO GET UP AND STAND AND MOVE.
Nordic walking improves functional capacity in people with heart disease
Date:
June 15, 2022
Source:
Elsevier
Summary:
Researchers identified a greater increase in functional capacity, the ability to perform activities of daily living, as a result of Nordic walking in patients with coronary heart disease compared to standard high-intensity interval training and moderate-to-vigorous intensity continuous training.
Most people think their diet is healthier than it is
U.S. adults commonly overestimate the quality of their diet, study shows
Date:
June 14, 2022
Source:
American Society for Nutrition
Summary:
How healthy is your diet? It seems like a simple question, but according to a new study, it's one that most Americans struggle to get right. The study revealed significant disconnects between the researcher-calculated scores and how participants ranked their own diet. Out of over 9,700 participants, about 8,000 (roughly 85%) inaccurately assessed their diet quality. Of those, almost all (99%) overrated the healthfulness of their diet. COMMENT: I SEE THIS OVER ESTIMATION A LOT.
Walking towards healthier knees
Date:
June 8, 2022
Source:
Baylor College of Medicine
Summary:
A new study reveals that walking for exercise can reduce new frequent knee pain among people age 50 and older diagnosed with knee osteoarthritis, the most common form of arthritis. Additionally, findings from the study indicate that walking for exercise may be an effective treatment to slow the damage that occurs within the joint.
How eating eggs can boost heart health
Date:
May 24, 2022
Source:
eLife
Summary:
Researchers have shown how moderate egg consumption can increase the amount of heart-healthy metabolites in the blood.
Alcohol may be more risky to the heart than previously thought
Date:
May 23, 2022
Source:
European Society of Cardiology
Summary:
Levels of alcohol consumption currently considered safe by some countries are linked with development of heart failure. "This study adds to the body of evidence that a more cautious approach to alcohol consumption is needed," said study author Dr. Bethany Wong of St. Vincent's University Hospital, Dublin, Ireland. "To minimise the risk of alcohol causing harm to the heart, if you don't drink, don't start. If you do drink, limit your weekly consumption to less than one bottle of wine or less than three-and-a-half 500 ml cans of 4.5% beer."
About 3 grams a day of omega-3 fatty acids may lower blood pressure, more research needed
Date:
June 1, 2022
Source:
American Heart Association
Summary:
While there is some evidence that consuming omega-3 fatty acids in food or dietary supplements may reduce the risk of high blood pressure, the optimal amount to consume for this benefit is unclear. A review of dozens of studies suggests that the optimal amount of omega-3 fatty acids to consume to lower blood pressure is likely about 3 grams daily. Consuming higher amounts of omega-3 fatty acids may be beneficial for people at high risk for developing cardiovascular disease, though more research is needed researchers said.
Protein supplement helps control Type 2 diabetes
Date:
May 27, 2022
Source:
Newcastle University
Summary:
A study which holds potential for dietary management of the condition, has shown that drinking a small amount of why protein before meals helps people with type 2 diabetes control their blood sugar. The work shows for the first time this works in people as they went about normal everyday life. 18 people with type 2 diabetes consumed a small drink -- in a 100 ml shot- with 15 grams of protein 10 minutes before breakfast, lunch and dinner over seven days and remained on their prescribed diabetes medication. Continuous glucose monitoring automatically tracked blood glucose levels over the course of the week.
Antibiotics wreak havoc on athletic performance
Knocking out gut bacteria deflates the will, ability to exercise
Date:
June 1, 2022
Source:
University of California - Riverside
Summary:
New research demonstrates that by killing essential gut bacteria, antibiotics ravage athletes' motivation and endurance. The mouse study suggests the microbiome is a big factor separating athletes from 'couch potatoes'. Comment: I am always telling people that you need to keep your gut healthy. This is another study that proves it.
Your genetic sex determines the way your muscle 'talks' to other tissues in your body: Study
Date:
May 31, 2022
Source:
University of California - Irvine
Summary:
A new study identifies sex-specific circuits of muscle signaling to other tissues and that the organs and processes muscle impacts are markedly different between males and females. This new discovery provides insight into how muscle functions, such as exercise, promote healthy longevity, metabolism and improve cognition.
Reducing sedentary time mitigates the risk of type 2 diabetes and cardiovascular diseases
Date:
May 2, 2022
Source:
University of Turku
Summary:
A new study suggests that reducing daily sedentary time can have a positive effect on the risk factors of lifestyle diseases in only three months. Spending just one hour less sitting daily and increasing light physical activity can help in the prevention of these diseases.
High fat diet, unregulated athletic exercise endurance enhancers linked to risk of pancreatic cancer
Date:
June 1, 2022
Source:
Michigan Medicine - University of Michigan
Summary:
A study suggests that substances touted to improve athletic performance (Cardarine) can activate a receptor that accelerates the progression of pre-cancerous lesions to pancreatic cancer in mice. The findings suggest that HIIT boosts the amount of proteins in skeletal muscle that are essential for energy metabolism and muscle contraction, and chemically alters key metabolic proteins. These results may explain the beneficial effects of HIIT on metabolism and pave the way for additional studies exploring how exercise impacts these processes.
Men with obesity can double their sperm count
Date:
May 23, 2022
Source:
University of Copenhagen - The Faculty of Health and Medical Sciences
Summary:
Men with obesity can double their sperm count if they lose weight and maintain the weight loss.
How high-intensity interval training can reshape metabolism
Date:
May 31, 2022
Source:
eLife
Summary:
Scientists have shed new light on the effects that high-intensity interval training (HIIT) has on human skeletal muscle, according to a new study in men.
Do compression garments facilitate muscle recovery after exercise?
Date:
May 19, 2022
Source:
Tohoku University
Summary:
Thought to enhance muscle recovery, compression garments are commonly worn by athletes and people engaging in exercise. Yet, an international research team's systematic review provides evidence to the contrary. Compression garments are an elastic cloth fitting that people wear on their arms, legs, or hips during or after physical exercise. Their use has gained popularity over the last few decades because they are thought to enhance muscle recovery following exercise.An international research team, led by assistant professor János Négyesi from Tohoku University's Graduate School of Biomedical Engineering, performed a systematic review with meta-analysis to assess whether compression garments assist with muscle recovery. Systematic reviews identify and synthesize data from all relevant studies, and sit at the highest level on the evidence-based medicine pyramid. The researcher's review used a generic inverse variance model, which adjusts the weight of individual studies according to sample size, to more accurately assess the effects of compression garments than previous meta-analyses.Contrary to results found in individual research, the meta-analytical evidence suggests that wearing a compression garment during or after training does not facilitate muscle recovery.
Everyone eats three extra cheeseburgers a day than they admit, study shows
Date:
May 19, 2022
Source:
University of Essex
Summary:
Everyone eats the equivalent of three extra cheeseburgers a day than they admit -- regardless of their waistline, researchers have revealed. The study shows obese and thin people all fib about food to the same amount regardless of the number on the bathroom scale and this could be undermining national health advice. (Study)
New weight-loss intervention targets instinctive desire to eat
Date:
May 18, 2022
Source:
University of California - San Diego
Summary:
People who are highly responsive to food lost more weight and kept it off using a new weight loss program that targets internal hunger cues and the ability to resist food.
(Study)
Weights can be weapons in battle against obesity
People battling with their weight who are unable to do aerobic exercise can hit the gym instead and still see positive results
Date:
May 16, 2022
Source:
Edith Cowan University
Summary:
Despite the commonly held belief aerobic exercise is essential for weight loss, a new study has found resistance training can have equally positive results -- in conjunction with reducing calorie intake. (Study)
Boost in nerve-growth protein helps explain why running supports brain health
Date:
May 16, 2022
Source:
NYU Langone Health / NYU Grossman School of Medicine
Summary:
Exercise increases levels of a chemical involved in brain cell growth, which bolsters the release of the 'feel good' hormone dopamine, a new study shows. Dopamine is known to play a key role in movement, motivation, and learning. Experts have long understood that regular running raises dopamine activity in the brain and may protect nerve cells from damage. In addition, past research has tied exercise-driven boosts in the dopamine-triggering chemical called brain-derived neurotrophic factor (BDNF) and in dopamine levels to improvements in learning and memory. However, the precise way these three factors interact has until now remained unclear.
Excessive sports training may have negative effects on mood
Date:
May 12, 2022
Source:
Universitat Autonoma de Barcelona
Summary:
New research on road cyclists sheds light on the importance of monitoring a training session load with the use of heart rate variability measuring tools, to favor assimilation and prevent injuries, and to compare training intensity with mood states the following morning. o build fitness, athletes must apply stress to the body, and then through recovery, the body adapts and is able to accommodate greater stress in the next round of training. Maintaining reasonable amounts of stress and promoting recovery is essential to ameliorate the performance of athletes, as well as to prevent injuries and problems associated with overtraining. COMMENT: Exercise can elevate your mood, but too much can deflate it. Try not to exceed 45 to 75 minutes a day and have rest days.
Exercise may protect brain volume by keeping insulin and BMI levels low
Date:
April 13, 2022
Source:
American Academy of Neurology
Summary:
Studies have shown that exercise helps protect brain cells. A new study looking at the mechanisms involved in this relationship suggests that the role exercise plays in maintaining insulin and body mass index levels may help protect brain volume and thus help stave off dementia.
For stroke survivors, modified cardiac rehabilitation can reduce the chances of death by 76%
Date:
May 3, 2022
Source:
Elsevier
Summary:
Survivors of serious stroke can reduce their chances of dying within the year by 76% if they complete a modified cardiac rehabilitation program that includes medically supervised exercise, prescribed therapy, and physician follow-up, according to new research. The findings have the potential to change the future of stroke care.
Cutting calories and eating at the right time of day leads to longer life in mice
Date:
May 5, 2022
Source:
Howard Hughes Medical Institute
Summary:
In a study that followed hundreds of mice over their lifespans, calorie restriction combined with time-restricted eating boosted longevity. One recipe for longevity is simple, if not easy to follow: eat less. Studies in a variety of animals have shown that restricting calories can lead to a longer, healthier life.
Now, new research suggests that the body's daily rhythms play a big part in this longevity effect. Eating only during their most active time of day substantially extended the lifespan of mice on a reduced-calorie diet, Howard Hughes Medical Institute Investigator Joseph Takahashi and colleagues report May 5, 2022, in the journal Science. ( Study )
Reducing sedentary time mitigates the risk of type 2 diabetes and cardiovascular diseases
Date:
May 2, 2022
Source:
University of Turku
Summary:
A new study suggests that reducing daily sedentary time can have a positive effect on the risk factors of lifestyle diseases in only three months. Spending just one hour less sitting daily and increasing light physical activity can help in the prevention of these diseases.
Study finds children with vegetarian diet have similar growth and nutrition compared to children who eat meat
Children with a vegetarian diet also had higher odds of underweight weight status
Date:
May 2, 2022
Source:
St. Michael's Hospital
Summary:
A study of nearly 9,000 children found those who eat a vegetarian diet had similar measures of growth and nutrition compared to children who eat meat. The study also found that children with a vegetarian diet had higher odds of underweight weight status, emphasizing the need for special care when planning the diets of vegetarian kids.
New evidence of how exercise can counter diabetes damage
Date:
April 26, 2022
Source:
Medical College of Georgia at Augusta University
Summary:
One way exercise can counter the damage of diabetes is by enabling activation of a natural system we have to grow new blood vessels when existing ones are ravaged by this disease. ( Study ) COMMENT: IT IS NEVER TO LATE TO GET BENEFITS FROM EXERCISE.
Humans run at the most energy-efficient speed, regardless of distance
Date:
April 28, 2022
Source:
Cell Press
Summary:
As race season approaches, many runners have the same goal: go faster. But researchers now show that speeding up might require defying our natural biology. By combining data from runners monitored in a lab along with 37,000 runs recorded on wearable fitness trackers, scientists have found that humans' natural tendency is to run at a speed that conserves caloric loss -- something that racers seeking to shave time off their miles will have to overcome.
'Keto' molecule may be useful in preventing and treating colorectal cancer, study suggests
Date:
April 27, 2022
Source:
University of Pennsylvania School of Medicine
Summary:
Beta-hydroxybutyrate, an alternative-energy molecule produced by the body in response to starvation or low-carb diets, strongly suppresses the growth of colorectal tumors in lab experiments, according to a new study. A molecule produced in the liver in response to low-carb "ketogenic" diets has a powerful effect in suppressing colorectal tumor growth and may be useful as a preventive and treatment of such cancers, according to a new study from researchers at the Perelman School of Medicine at the University of Pennsylvania.
In the study, published in Nature, researchers initially found that mice on low-carb, high-fat ketogenic diets have a striking resistance to colorectal tumor development and growth. The scientists then traced this effect to beta-hydroxybutyrate (BHB), a small organic molecule produced in the liver in response to keto diets or starvation. COMMENT: KETO DIETS ARE THE TYPE OF DIETS THAT ONLY DOCTORS AND RDS CAN PRESCRIBE. KETO DIETS FOR HEALTH PEOPL IS SOMETHING I DO NOT RECOMMEND.
Got food cravings? What's living in your gut may be responsible
Date:
April 20, 2022
Source:
University of Pittsburgh
Summary:
New research on mice shows for the first time that the microbes in animals' guts influence what they choose to eat, making substances that prompt cravings for different kinds of foods.
Being in nature: Good for mind, body and nutrition
Date:
April 25, 2022
Source:
Drexel University
Summary:
Researchers have investigated how nature relatedness -- simply feeling connected with the natural world -- benefits dietary diversity and fruit and vegetable intake.In late 2020, Canadian doctors made headlines for "prescribing nature," or recommended time outdoors based on research that suggests people who spent two or more hours in nature per week improved their health and wellbeing. Knowing this, transdisciplinary researchers from Drexel University investigated how nature relatedness -- simply feeling connected with the natural world -- benefits dietary diversity and fruit and vegetable intake, in a study recently published the American Journal of Health Promotion. COMMENT: GET OUTSIDE. IT IS GOOD FOR BTH THE MIND AND BODY.
Following a Mediterranean-style diet during pregnancy may reduce the risk of preeclampsia
Date:
April 20, 2022
Source:
American Heart Association
Summary:
An analysis of health and dietary data for more than 8,500 pregnant women found that greater adherence to a Mediterranean-style eating plan was associated with a lower risk of preeclampsia, which is a pregnancy complication characterized by severe high blood pressure that can be serious or even fatal for both mother and child. The reduction in risk of preeclampsia was greatest among Black women -- a population at high risk for preeclampsia.
Intense exercise while dieting may reduce cravings for fatty food
Date:
April 21, 2022
Source:
Washington State University
Summary:
In a study that offers hope for human dieters, rats on a 30-day diet who exercised intensely resisted cues for favored, high-fat food pellets. The experiment was designed to test resistance to the phenomenon known as 'incubation of craving,' meaning the longer a desired substance is denied, the harder it is to ignore signals for it. The findings suggest that exercise modulated how hard the rats were willing to work for cues associated with the pellets, reflecting how much they craved them.
What food sector needs to know about how to reduce sodium
Date:
April 18, 2022
Source:
University of Illinois College of Agricultural, Consumer and Environmental Sciences
Summary:
Sodium is an essential micronutrient, but the amount we need is small. Three slices of bread or one teaspoon of table salt will do it, and chances are your daily sodium intake is far greater. More than 90% of Americans consume too much sodium, which can lead to hypertension, high blood pressure, and increased risk of heart disease and stroke. A new article provides a comprehensive review of scientific literature on sodium reduction strategies in food production. ( see report )
Exercise may protect brain volume by keeping insulin and BMI levels low
Date:
April 13, 2022
Source:
American Academy of Neurology
Summary:
Studies have shown that exercise helps protect brain cells. A new study looking at the mechanisms involved in this relationship suggests that the role exercise plays in maintaining insulin and body mass index levels may help protect brain volume and thus help stave off dementia.
Hold the salt: Study reveals how reducing sodium intake can help patients with heart failure
Surprising findings show a low-salt diet doesn’t prevent death or hospital visits, but does improve symptoms and quality of life.
Date:
April 2, 2022
Source:
University of Alberta
Summary:
The largest randomized clinical trial to look at sodium reduction and heart failure has found that reducing salt intake does not lead to fewer emergency visits, hospitalizations or deaths for patients with heart failure. Researchers did find an improvement in symptoms such as swelling, fatigue and coughing, as well as better overall quality of life.
Exercise during pregnancy reduces the risk of Type-2 Diabetes in offspring
Date:
April 14, 2022
Source:
Tohoku University
Summary:
Exercising during pregnancy bestows a wealth of benefits upon a child. New research suggests that exercise may also help reduce the offspring's chances of getting type 2 diabetes. Researchers uncovered how SOD3, a key protein released by the placenta after exercise, improves the metabolic health of offspring and negates the impacts of maternal obesity and poor diets.
Eating two servings of avocados a week linked to lower risk of cardiovascular disease
Date:
March 30, 2022
Source:
American Heart Association
Summary:
A 30-year study of more than 110,000 health professionals found that participants who ate at least two servings of avocado a week had a lower risk of cardiovascular disease compared to those who rarely ate avocados. Replacing animal products like butter, cheese or bacon with avocado was also associated with a lower risk of cardiovascular disease events.
Not all dietary fiber is created equal: cereal fiber but not fruit or vegetable fibers are linked with lower inflammation
Cereal fiber is associated with a lower risk of cardiovascular disease
Date:
April 6, 2022
Source:
Columbia University's Mailman School of Public Health
Summary:
Researchers evaluated whether dietary fiber intake was associated with a decrease in inflammation in older adults and if fiber was inversely related to cardiovascular disease. The results showed that total fiber, and more specifically cereal fiber but not fruit or vegetable fiber, was consistently associated with lower inflammation and lower CVD incidence. Until now there had been limited data on the link between fiber and inflammation among older adults, who have higher levels of inflammation compared with younger adults.
COMMENT: ANOTHER REASON WHY NOT TO ELIMINATE GRAINS.
Sport improves concentration and quality of life
Study with primary school pupils confirms positive impact of physical fitness
Date:
April 5, 2022
Source:
Technical University of Munich (TUM)
Summary:
Physically fit primary school pupils feel better and can concentrate better. They are more likely to make it to higher-level secondary grammar schools than children with less sporting ability.
Exercise shown to release protein reducing bowel cancer risk
Date:
April 7, 2022
Source:
Newcastle University
Summary:
Experts have identified for the first time exactly how exercise can lower your risk of getting bowel cancer and slow the growth of tumors. "Physical activity of any type, and any duration, can improve health and reduce bowel cancer risk but more is always better. People who are sedentary should begin by moving more and look to build physical activity into their daily routines."
Sitting Tai Chi exercises improved recovery outcomes for older stroke survivors
Date:
April 7, 2022
Source:
American Heart Association
Summary:
A study found that after three months of practicing a modified form of Tai Chi in which participants are seated, stroke survivors had improved hand and arm function, sitting balance, mental health and quality of life, compared to stroke survivors who participated in a standard stroke rehabilitation exercise program. The study is the first randomized controlled trial to indicate practicing a seated form of Tai Chi early after a stroke enhanced health outcomes.
Exercise may reduce depression symptoms, boost effects of therapy
Date:
March 30, 2022
Source:
Iowa State University
Summary:
Exercising for half an hour may reduce symptoms of depression for at least 75 minutes post-workout and amplify the benefits of therapy, according to two new studies. (STUDY)
Lack of sleep increases unhealthy abdominal fat, study finds
Date:
March 28, 2022
Source:
Mayo Clinic
Summary:
New research shows that lack of sufficient sleep combined with free access to food increases calorie consumption and consequently fat accumulation, especially unhealthy fat inside the belly. (Study) "Normally, fat is preferentially deposited subcutaneously or under the skin. However, the inadequate sleep appears to redirect fat to the more dangerous visceral compartment. Importantly, although during recovery sleep there was a decrease in calorie intake and weight, visceral fat continued to increase. This suggests that inadequate sleep is a previously unrecognized trigger for visceral fat deposition, and that catch-up sleep, at least in the short term, does not reverse the visceral fat accumulation. In the long term, these findings implicate inadequate sleep as a contributor to the epidemics of obesity, cardiovascular and metabolic diseases," says Dr. Somers. COMMENT: ANOTHER STUDY SHOWING THE IMPORTENCE OF QUALITY SLEEP.
Study suggests association between consuming artificial sweeteners and increased cancer risk
Date:
March 24, 2022
Source:
PLOS
Summary:
Artificial sweeteners reduce added sugar content and corresponding calories while maintaining sweetness. A new study suggests that some artificial sweeteners are associated with increased cancer risk.
Study suggests association between consuming artificial sweeteners and increased cancer risk
Date:
March 24, 2022
Source:
PLOS
Summary:
Artificial sweeteners reduce added sugar content and corresponding calories while maintaining sweetness. A new study suggests that some artificial sweeteners are associated with increased cancer risk. (Study)
Good news for coffee lovers: Daily coffee may benefit the heart
Drinking two to three cups a day was associated with greatest heart benefits
Date:
March 24, 2022
Source:
American College of Cardiology
Summary:
Drinking coffee -- particularly two to three cups a day -- is not only associated with a lower risk of heart disease and dangerous heart rhythms but also with living longer, according to recent studies. These trends held true for both people with and without cardiovascular disease. Researchers said the analyses -- the largest to look at coffee's potential role in heart disease and death -- provide reassurance that coffee isn't tied to new or worsening heart disease and may actually be heart protective.
The secret to staying young: New research highlights power of life long exercise to keep muscles healthy
Date:
March 21, 2022
Source:
The Physiological Society
Summary:
Lifelong physical activity could protect against age-related loss of muscle mass and function, according to new research. Individuals aged 68 and above who were physically active throughout their life have healthier aging muscle that has superior function and is more resistant to fatigue compared to inactive individuals, both young and old. This is the first study to investigate muscle, stem cell and nerve activity in humans. The researchers from University of Copenhagen, Denmark, found that elderly individuals who keep physically active throughout their adult life, whether by taking part in resistance exercise, ball games, racket sports, swimming, cycling, running and/or rowing had a greater number of muscle stem cells, otherwise known as satellite cells in their muscle. These cells are important for muscle regeneration and long-term growth and protect against nerve decay.
Plant-based omega-3s may boost heart health, reduce risk of heart disease
Date:
March 23, 2022
Source:
Penn State
Summary:
Researchers found that consuming ALA that is found in plant-based foods like walnuts and flaxseeds was associated with a 10% lower risk of cardiovascular disease and a 20 percent reduced risk of fatal coronary heart disease. People often think of salmon when they think of omega-3 fatty acids, but a new research review found that the major plant-based version of the nutrient, alpha-linolenic acid (ALA), can benefit heart health and reduce the risk of heart disease for those who don't eat seafood. "We were able to find evidence supporting current dietary guidelines that ALA should provide about 0.6%-1% of total energy in a day, which is about 1.1 grams a day for women and 1.6 grams a day for men," Ros said, "and can be incorporated into the diet with foods such as walnuts, flaxseeds, and cooking oils such as canola and soybean oils.
Exercise holds even more heart health benefits for people with stress-related conditions
Study underscores the brain’s role in deriving cardiovascular benefits from physical activity
Date:
March 24, 2022
Source:
American College of Cardiology
Summary:
Regular physical activity had nearly doubled the cardiovascular benefit in individuals with depression or anxiety, compared with individuals without these diagnoses, according to a new study. https://www.sciencedaily.com/releases/2022/03/220324104415.htmhttp://www.everwebapp.com
Could diet modification make chemotherapy drugs more effective for patients with pancreatic cancer?
Laboratory experiments, testing a ketogenic diet, lead to nationwide clinical trial
Date:
March 22, 2022
Source:
The Translational Genomics Research Institute
Summary:
The findings of a new study suggest that a ketogenic diet -- which is low in carbohydrates and protein, but high in fat -- helps to kill pancreatic cancer cells when combined with a triple-drug therapy. In laboratory experiments, the ketogenic diet decreased glucose (sugar) levels in the tumor, suggesting the diet helped starve the cancer. In addition, this diet elevated ketone bodies produced by the liver, which put additional stress on the cancer cells. COMMENT: WHERE A KETO DIET MAY HELP
Exercise Reduces Risk of Type 2 Diabetes, Studies Show
Key Takeaways
New studies further support the notion that physical activity may help prevent the onset of Type 2 diabetes.
A study on older adult women showed that those who took more daily steps had a lower risk of developing Type 2 diabetes.
A study on men found that those who are more physically active had a lower risk of Type 2 diabetes.
The study published in Diabetes Care focused on 4,838 older women (median age 78.9) without diabetes, who were followed for up to 6.9 years. Their steps were monitored by accelerometers to account for the number of steps and the intensity of steps, which were labeled as light-intensity or moderate- to vigorous-intensity.
Garduno AC, LaCroix AZ, LaMonte MJ, et al. Associations of daily steps and step intensity with incident diabetes in a prospective cohort study of older women: The Opach Study. Diabetes Care. 2022;45(2):339-347. doi:10.2337/dc21-1202
Daily Nut Consumption Reduces Hypertension, Study Suggests
Key Takeaways
A new study suggests that small, weekly servings of tree nuts or peanuts (half an ounce) may prevent hypertension in women over 40.
Nuts included in the study were almonds and pine nuts, as well as peanuts.
Experts agree that a larger serving, consumed daily, has many benefits that reach beyond heart health.
In this prospective study of Korean adults age 40 and older, researchers projected the intake of peanuts, almonds, and/or pine nuts in more than 10,000 participants based on food frequency questionnaires.
Jung S, Woo HW, Shin J, et al. Cumulative average nut consumption in relation to lower incidence of hypertension: a prospective cohort study of 10,347 adults. Eur J Nutr. Published online January 5, 2022. doi:10.1007/s00394-021-02743-5
Researchers analyzed the potential cumulative tree nut and peanut intake over the participants' life span. What they discovered was a significantly inversive association between an average weekly consumption of 15 grams or more and the incidence of hypertension. COMMENT:Eat those nuts.
Increasing Flavonoids May Decrease Mortality in Parkinson's Disease, Study Says
Key Takeaways:
Flavonoids are compounds that exert an antioxidant effect and are found in berries, red wine, and tea.
A new study shows a lower mortality risk for people with Parkinson's disease who consume more flavonoid-rich foods and beverages.
This link was especially strong for people who ate more foods that contain anthocyanins, which are found in berries. COMMENT: Eat thise berries.
To Avoid Age-Related Pain, Study Suggests Ramping Up Your Workouts
Key Takeaways
A new study suggests that only high levels of physical activity over age 50 are protective against musculoskeletal pain.
Although all movement is beneficial, intensifying workouts as you age can provide more advantages like higher bone density and mobility.
For those who do not have a workout routine, previous research indicates it is never too late to start.
With aging comes a higher pain risk, especially chronic musculoskeletal pain that affects joints and muscles. One way to increase prevention efforts is by stepping up your level of exercise, according to a new study in the journal PLoS ONE.1
Niederstrasser NG, Attridge N. Associations between pain and physical activity among older adults. Meyre D, ed. PLoS ONE. 2022;17(1):e0263356. doi:10.1371/journal.pone.0263356
Here's what you need to know about increasing exercise intensity as you age.
Researchers looked at more than 5,800 people over age 50 who were part of a large, long-term study on aging in England. Participants provided information on their physical activity levels, as well as whether they were bothered by any type of chronic pain over a 10-year period, with about half reporting this type of issue in that timeframe. COMMENT:This goes in line with all our programming for pain prevention "Move it or Lose It and Motion is Lotion".
The Foods You Choose Can Impact Your Sleep, New Review Shows
Key Takeaways
Diet and food intake can have an impact on the quality of your sleep.
Higher-quality diets with sufficient fiber, protein, vegetables, and fruit, and lower levels of saturated fats and refined sugar, are associated with better sleep.
Beverages with caffeine or alcohol can negatively affect sleep quality.
Many Americans suffer from insomnia or restless sleep. Could our food intake be a factor? A new review published in the Journal of the Academy of Nutrition and Dietetics looked at how different dietary patterns and nutrients can have an impact on sleep. "Research in our review shows that modeling your diet after the Mediterranean diet could be an effective strategy for improving sleep quality," says Katherine Wilson, BS, one of the researchers on this study. "This means consuming primarily complex carbohydrates, polyunsaturated fats, lots of fruits and vegetables, and anti-inflammatory foods containing antioxidants and omega-3 fats."Foods with antioxidants include vegetables, fruits, whole grains, dark-colored beans, and tea. Foods with omega-3 fats include oily fish such as salmon, trout, and sardines. COMMENT:This is the way we always preach to eat.
Resistance exercise may be superior to aerobic exercise for getting better ZZZs
Date:
March 3, 2022
Source:
American Heart Association
Summary:
A new study found that resistance exercise may be superior to aerobic exercise as a way to get better sleep. A year-long resistance exercise program improved sleep quality, duration and other indicators of a good night's sleep more so than aerobic exercise, combined aerobic and resistance exercise, and no exercise. Researchers say interventions focused on resistance exercises may be a way to improve sleep and, in turn, cardiovascular health. "While both aerobic and resistance exercise are important for overall health, our results suggest that resistance exercises may be superior when it comes to getting better ZZZs at night," Brellenthin said. "Resistance exercise significantly improved sleep duration and sleep efficiency, which are critical indicators of sleep quality that reflects how well a person falls asleep and stays asleep throughout the night. Therefore, if your sleep has gotten noticeably worse over the past two stressful years, consider incorporating two or more resistance exercise training sessions into your regular exercise routine to improve your general muscle and bone health, as well as your sleep."(Study)
Cocoa does not appear to reduce exercise-related digestive distress
Date:
March 2, 2022
Source:
American Chemical Society
Summary:
Impressive athleticism was on display during the Winter Olympics, but being at the top of one's game doesn't necessarily protect against digestive distress resulting from exercise. Surprisingly, some people are adding cocoa to their diets to reduce these symptoms. Now, researchers report that long-term daily consumption of cocoa doesn't appear to improve exercise-related digestive issues in male athletes and induces only minimal changes to their gut microbiomes.
Exercise can help older adults retain their memories
Pooling data from dozens of experiments let researchers show whose brains benefit the most from exercise
Date:
February 17, 2022
Source:
University of Pittsburgh
Summary:
Conducting a meta-analysis of 3,000 patients over 36 studies (carefully vetted from more than 1,200 studies in all), psychologists were able to find that specific exercise helps episodic memory -- 3 times a week for 4 months, with greater improvements among those who are age 55 to 68 years.
The study also demonstrated that weight-loss maintainers:
• Remain motivated to maintain the weight loss mostly by health and appearance, as well as reflecting on past experiences
• Believe that the most important changes include reduced pain, medical status, confidence, feeling more at ease and comfortable mentally and physically, fitness and body image
• Describe the consequences of successful weight loss as challenges related to: the cost of buying new clothes, unexpected criticism from others, sagging skin and the effort needed to keep up a healthy lifestyle
Weight-loss maintainers share strategies for success
Over 6,000 study participants, who lost more than 50 pounds and kept the weight off more than three years, offer tips to succeed
Date:
February 9, 2022
Source:
California Polytechnic State University
Summary:
The first large-scale study in which weight loss maintainers could self-identify what helped them succeed reveals some secrets of how people lose weight and keep it off: persevering despite setbacks; regularly looking back at what their life was like before the weight loss; and remaining focused on their health.
The Foods You Choose Can Impact Your Sleep, New Review Shows
Key Takeaways
Diet and food intake can have an impact on the quality of your sleep.
Higher-quality diets with sufficient fiber, protein, vegetables, and fruit, and lower levels of saturated fats and refined sugar, are associated with better sleep.
Beverages with caffeine or alcohol can negatively affect sleep quality.
COMMENT: This makes sense. It just fortfies my stance I had for years on food.
Food Reformulation to Increase Fiber Intake Could Reduce Disease Risk, Study Says
Key Takeaways
Research suggests reformulating commonly consumed foods to include fiber could reduce the risk of cardiovascular disease and Type 2 diabetes.
A model intervention shows the potential for doubling the number of children meeting the recommended daily value for fiber.
Experts agree that the consumption of foods that are naturally rich in fiber should be prioritized.
Dry, Itchy Eyes? Study Says Exercise Could Help
Key Takeaways
Dry eyes can come from a number of causes, including computer usage, aging, hormone changes, and sedentary behavior.
Researchers found that even one session of exercise weekly can improve eye health, and that multiple sessions a week is even better.
Whether you have dry eyes or not, an annual vision exam can be helpful for catching health problems early.
Stable Weight Tied to Cognitive Function as You Age, Research Says
Key Takeaways
Researchers found that maintaining stability in body mass index (BMI) is associated with better cognitive health in older adults.
The findings do not necessarily mean that being thinner is better—the finding applied to people in any BMI category.
Part of the reason that weight stability matters is that it may control other health markers like blood pressure and cholesterol.
Super Cushioned Running Shoes Do Not Affect Stride, Study Finds
Key Takeaways
Running shoes with thick cushioning do not seem to cause muscle fatigue and leg stiffness as previously believed, a new study suggests.
If you are new to running, choosing a shoe with neutral, or medium, cushioning may be better than starting with heavy cushion.
No matter what shoes you use, planning to progress gradually with your running is another way to prevent injury and progress efficiently.
Although participants showed significantly greater compression in the foot's longitudinal arch when running barefoot, there wasn't a similar change with the footwear, even the selection that represented heavy cushioning in the midsole. That means increasing the thickness in a running shoe's sole is unlikely to cause leg stiffness, and subsequently, the way you run.1
"Our studies show that runners don't need to worry about the amount of cushioning when it comes to stride mechanics," says the study's lead author, Nicholas Holowka, PhD, assistant professor of anthropology at the University at Buffalo, part of The State University of New York. "Your running style will still be natural even with heavy cushioning."
COMMENT: I typically suggest to find a shoes that feel right to you. Research supports this.
Weight gain in pregnancy may be linked to later growth patterns in daughters
Date:
February 9, 2022
Source:
University of Texas at Austin
Summary:
Rapid weight gain in the first and final months of a pregnancy may play a key role in the development of excess fat tissue in children and adolescents -- at least if those children are girls, according to a new study.
Higher Olive Oil Intake Associated With Lower Mortality Rates, Study Shows
Key Takeaways
A new study looked at whether olive oil intake is associated with total and cause-specific mortality.
The researchers found that those who used the most olive oil in their diets had lower mortality rates from cancer, cardiovascular disease, neurodegenerative disease, and respiratory disease.
Using olive oil can be a nutritious choice for overall health. See Study COMMENT: Another study showing how healthy olive oil is.
The Link Between Grip Strength and Longer Life
Key Takeaways
A recent study suggests greater grip strength could be a marker for healthy aging and more mobility.
This connection to healthy aging is because grip strength is related to a higher degree of muscle mass and function.
Previous research has noted that low grip strength could be an early sign of fall risk, frailty, and shorter life during aging. See Study
Short Run May Improve Brain Function, Study Says
Key Takeaways
New research suggests a short run can improve brain function.
Experts indicate that the impact of running on brain function is not fully understood.
Anyone can reap the other benefits of running, which can reduce the risk for chronic disease. COMMENT: Again another study showing how positive exercise is especially HIIT is on mental heath.
Supplement appears to boost muscle, mitochondria health
Date:
January 20, 2022
Source:
University of Washington School of Medicine/UW Medicine
Summary:
An oral supplement intended to stimulate a natural body process appears to promote muscle endurance and mitochondrial health in humans. New research suggests that the supplement, urolithin A, may help improve or prolong muscle activity in people who are aging or who have diseases that make exercise difficult. (Study)
Late-life exercise shows rejuvenating effects on cellular level
A new study suggests that exercise, even if not adopted until later in life, can slow the effects of aging
Date:
January 21, 2022
Source:
University of Arkansas
Summary:
When 2-year old mice were studied after two months of progressive weighted wheel running, despite having no prior training, it was determined that they were the epigenetic age of mice eight weeks younger than sedentary mice of the same age.
Aerobic fitness of elite soccer players linked to player positions
Date:
January 20, 2022
Source:
University of Waterloo
Summary:
Researchers have linked the fitness of elite soccer players to the positions they play. The ability to make this assessment can help coaches regulate individual training loads based on player position, according to a recent study.
Higher olive oil intake associated with lower risk of CVD mortality
Replacing margarine, butter, mayonnaise and dairy fat with olive oil was associated with lower mortality risk
Date:
January 10, 2022
Source:
American College of Cardiology
Summary:
Consuming more than 7 grams (>1/2 tablespoon) of olive oil per day is associated with lower risk of cardiovascular disease mortality, cancer mortality, neurodegenerative disease mortality and respiratory disease mortality, according to a new study. The study found that replacing about 10 grams/day of margarine, butter, mayonnaise and dairy fat with the equivalent amount of olive oil is associated with lower risk of mortality as well.
Get moving to put the brakes on early Parkinson’s
Study finds as little as 4 hours of moderate exercise a week may make a difference
Date:
January 12, 2022
Source:
American Academy of Neurology
Summary:
A new study suggests that people with early-stage Parkinson's disease who regularly got one to two hours of moderate exercise twice a week, like walking or gardening, may have less trouble balancing, walking and doing daily activities later.
Taking high-dose vitamin D supplements for five years did not affect the incidence of cardiovascular disease or cancer
Date:
January 5, 2022
Source:
University of Eastern Finland
Summary:
A trial found that taking a much higher dose of vitamin D than recommended for five years did not affect total mortality or the incidence of cardiovascular disease or cancer in older men and women.
Choline during pregnancy impacts children’s sustained attention
Date:
January 3, 2022
Source:
Cornell University
Summary:
Seven-year-old children performed better on a challenging task requiring sustained attention if their mothers consumed twice the recommended amount of choline during their pregnancy, a new study has found.
Dietary fiber improves outcomes for melanoma patients on immunotherapy
Date:
December 23, 2021
Source:
Oregon State University
Summary:
Melanoma patients receiving therapy that makes it easier for their immune system to kill cancer cells respond to treatment better when their diet is rich in fiber, according to a large, international research collaboration.
COVID long-haulers may experience abnormal breathing patterns, chronic fatigue syndrome
Findings are consistent with long-haul symptoms following the 2005 SARS epidemic
Date:
November 29, 2021
Source:
American College of Cardiology
Summary:
Many long-haul COVID-19 patients have chronic fatigue syndrome and other breathing issues months after their initial COVID-19 diagnosis, according to a new study. (Study)
Does air pollution reduce the benefits of physical activity on the brain?
Date:
December 8, 2021
Source:
American Academy of Neurology
Summary:
A new study shows that people who do vigorous physical activities, like jogging or playing competitive sports, in areas with higher air pollution may show less benefit from that exercise when it comes to certain markers of brain disease. The markers examined in the study included white matter hyperintensities, which indicate injury to the brain's white matter, and gray matter volume. Larger gray matter volumes and smaller white matter hyperintensity volumes are markers of overall better brain health.
How regular exercise can protect against fatty liver associated diseases
Date:
December 20, 2021
Source:
Deutsches Zentrum fuer Diabetesforschung DZD
Summary:
Exercise not only trains the muscles but can also prevent the development of fatty liver. A new study shows which molecular adaptations, in particular of the liver mitochondria, can be observed in this process.
Telehealth-delivered diet and exercise program eased knee pain and triggered weight loss
Participants report no longer needing medication or surgery with one man shedding 39kgs
Date:
November 29, 2021
Source:
University of Melbourne
Summary:
Combined diet and exercise Telehealth program saw 80 per cent of participants experience reduced knee pain with an average weight loss of approximately 10.2 per cent. COMMENT: So simple yet so effective health remedy.
People with high-risk prediabetes benefit from intensive lifestyle intervention
Date:
December 20, 2021
Source:
Deutsches Zentrum fuer Diabetesforschung DZD
Summary:
Intensive lifestyle intervention with plenty of exercise helps people with prediabetes improve their blood glucose levels over a period of years and thus delay or even prevent type 2 diabetes. In particular, individuals with prediabetes at highest risk benefited from intensive lifestyle intervention. COMMENT: So simple yet so effective health remedy.
Minimal effort required: A ten-minute run can boost brain processing
Date:
December 6, 2021
Source:
University of Tsukuba
Summary:
Researchers found that as little as ten minutes of moderate-intensity running could benefit mental health. In study participants, both mood and cognitive functions improved, and the activation of bilateral prefrontal subregions associated with cognitive function and mood also increased. These results demonstrate the potential advantages of exercise prescriptions for various conditions including mental health treatment. COMMENT: JUST !) MINUTES CAN IMPROVE YOUR MENTAL HEALTH:)
Trends in binge drinking among older men and women in the United States
Date:
December 8, 2021
Source:
Wiley
Summary:
Binge drinking has increased in recent years among older U.S. men but not among older women, according to a new study.
A diet rich in plant-based products reduces the risk of cognitive impairment in the elderly
Metabolomics to study the impact of diet on health
Date:
December 9, 2021
Source:
University of Barcelona
Summary:
A diet rich in plant products reduces the risk of cognitive impairment and dementia in the elderly. Therefore, changes in lifestyle and diet are decisive as a strategy to prevent cognitive deterioration and its progression in neurodegenerative diseases such as Alzheimer's and other dementias. "A higher intake of fruits, vegetables and plant-based foods provides polyphenols and other bioactive compounds that could help reduce the risk of cognitive decline due to ageing," says Cristina Andrés-Lacueva. ( Study )
Does air pollution reduce the benefits of physical activity on the brain?
Date:
December 8, 2021
Source:
American Academy of Neurology
Summary:
A new study shows that people who do vigorous physical activities, like jogging or playing competitive sports, in areas with higher air pollution may show less benefit from that exercise when it comes to certain markers of brain disease. The markers examined in the study included white matter hyperintensities, which indicate injury to the brain's white matter, and gray matter volume. Larger gray matter volumes and smaller white matter hyperintensity volumes are markers of overall better brain health.
The sunshine vitamin that ‘D’elivers on cardio health
Date:
December 6, 2021
Source:
University of South Australia
Summary:
Free from the sun, vitamin D delivers a natural source for one of the hormones essential to our bodies, especially the bones. But when you're down on this essential nutrient, it's not only your bones that could suffer, but also your cardio health, according to new research.
A daily dose of yogurt could be the go-to food to manage high blood pressure
Date:
December 7, 2021
Source:
University of South Australia
Summary:
Whether it's a dollop on your morning cereal or a simple snack on the go, a daily dose of yogurt could be the next go-to food for people with high blood pressure, according to new research.
Ubiquitous food additive alters human microbiota and intestinal environment
Date:
November 30, 2021
Source:
Georgia State University
Summary:
New clinical research indicates that a widely used food additive, carboxymethylcellulose, alters the intestinal environment of healthy persons, perturbing levels of beneficial bacteria and nutrients. These findings demonstrate the need for further study of the long-term impacts of this food additive on health. Carboxymethylcellulose (CMC) is a synthetic member of a widely used class of food additives, termed emulsifiers, which are added to many processed foods to enhance texture and promote shelf life. Comment: Eat unprocessed foods.
Telehealth-delivered diet and exercise program eased knee pain and triggered weight loss
Participants report no longer needing medication or surgery with one man shedding 39kgs
Date:
November 29, 2021
Source:
University of Melbourne
Summary:
Combined diet and exercise Telehealth program saw 80 per cent of participants experience reduced knee pain with an average weight loss of approximately 10.2 per cent.
How obesity damages the skeletal muscle metabolism
Date:
November 29, 2021
Source:
The University of Hong Kong
Summary:
A decline in metabolism and endurance of skeletal muscle is commonly observed in obese patients, but the underlying mechanism is not well-understood. A research team uncovers a new mechanism to explain how obesity jeopardizes the functions of skeletal muscle and provides a potential treatment against the disease. Study
COVID long-haulers may experience abnormal breathing patterns, chronic fatigue syndrome
Findings are consistent with long-haul symptoms following the 2005 SARS epidemic
Date:
November 29, 2021
Source:
American College of Cardiology
Summary:
Many long-haul COVID-19 patients have chronic fatigue syndrome and other breathing issues months after their initial COVID-19 diagnosis, according to a new study.
Taking it easy as you get older? Wrong
New research outlines how longer lives are tied to physical activity
Date:
November 22, 2021
Source:
Harvard University
Summary:
A team of evolutionary biologists and biomedical researchers lay out evolutionary and biomedical evidence showing that humans, who evolved to live many decades after they stopped reproducing, also evolved to be relatively active in their later years. The researchers say that physical activity later in life shifts energy away from processes that can compromise health and toward mechanisms in the body that extend it. They hypothesize that humans evolved to remain physically active as they age -- and in doing so to allocate energy to physiological processes that slow the body's gradual deterioration over the years. This guards against chronic illnesses such as cardiovascular disease, type 2 diabetes, and even some cancers. Study As we get older, it becomes even more important to stay physically active."
Is the relationship between diet, intestinal bacteria and cells key to preventing systemic inflammation?
Date:
November 23, 2021
Source:
University of California - Los Angeles Health Sciences
Summary:
Mice fed a diet high in fat, cholesterol and calories, akin to the Western diet, had higher measures of blood lipids associated with elevated levels of inflammation, a new study finds.
Exercise increases the body’s own ‘cannabis-like' substance which reduces chronic inflammation
Date:
November 17, 2021
Source:
University of Nottingham
Summary:
Exercise increases the body's own cannabis-like substances, which in turn helps reduce inflammation and could potentially help treat certain conditions such as arthritis, cancer and heart disease. ( See Study ) In a new study, published in Gut Microbes, experts from the University of Nottingham found that exercise intervention in people with arthritis, did not just reduce their pain, but it also lowered the levels of inflammatory substances (called cytokines). It also increased levels of cannabis-like substances produced by their own bodies, called endocannabinoids. Interestingly, the way exercise resulted in these changes was by altering the gut microbes. At the end of the study, participants who did the exercise intervention had not only reduced their pain, but they also had more microbes in their guts of the kind that produce anti-inflammatory substances, lower levels of cytokines and higher levels of endocannabinoids.
Obesity raises the risk of gum disease by inflating growth of bone-destroying cells
Findings may improve understanding of chronic inflammatory, bone-related diseases that develop alongside obesity, such as gum disease, arthritis and osteoporosis
Date:
November 12, 2021
Source:
University at Buffalo
Summary:
Chronic inflammation caused by obesity may trigger the development of cells that break down bone tissue, including the bone that holds teeth in place, according to new research that sought to improve understanding of the connection between obesity and gum disease. The study, completed in an animal model and published in October in the Journal of Dental Research, found that excessive inflammation resulting from obesity raises the number of myeloid-derived suppressor cells (MDSC), a group of immune cells that increase during illness to regulate immune function. MDSCs, which originate in the bone marrow, develop into a range of different cell types, including osteoclasts (a cell that breaks down bone tissue).
Anxiety effectively treated with exercise
Date:
November 9, 2021
Source:
University of Gothenburg
Summary:
Both moderate and strenuous exercise alleviate symptoms of anxiety, even when the disorder is chronic, a new study shows. "There was a significant intensity trend for improvement -- that is, the more intensely they exercised, the more their anxiety symptoms improved," states Malin Henriksson, doctoral student at Sahlgrenska Academy at the University of Gothenburg, specialist in general medicine in the Halland Region, and the study's first author. COMMENT: Another important study showing that exercsie can help with anxiety disorders.
Three ways to reduce the carbon footprint of food purchased by US households
Date:
November 3, 2021
Source:
American Chemical Society
Summary:
Most consumers want to make food purchases that are smart for their wallets, their health and the environment. And while switching to a vegetarian or vegan diet can lower one's impact on greenhouse gas emissions, it may not be realistic or healthful for everyone. Now, researchers report three ways that Americans can reduce the carbon footprint of their food purchases, without requiring drastic dietary changes. (Article)
The team's analysis revealed that 71% of homes surveyed could decrease their food carbon footprint, identifying three main ways for consumers to do so. The suggestions are:
• Small households of one or two people should buy less food in bulk quantities, which is often more than will be eaten, and manufacturers should offer cost-effective package sizes.
• Cutting out foods with high caloric content and low nutritional values would result in a 29% reduction of the total potential emissions, while also potentially improving health outcomes.
• People should buy less savory bakery products and ready-made foods. Though those foods are responsible for relatively low carbon emissions, the large amounts of these items that are purchased adds up to significant emissions.
In summary, the researchers say these strategies are initial ways people can reduce their at-home food-based carbon footprint.
The authors acknowledge funding from Purdue University Environmental and Ecological Engineering for providing the Bilsland Dissertation Fellowship.
Can eating alone be bad for your heart?
Date:
November 3, 2021
Source:
The North American Menopause Society (NAMS)
Summary:
As women age, their risk of cardiovascular disease (CVD) exceeds men's largely because of decreased levels of estrogen that regulate vascular function. As a result, much research is focused on various risk factors. A new study suggests that eating alone may contribute to an increased risk of heart disease in older women.
The 5:2 diet: A good choice for gestational diabetes
Date:
November 1, 2021
Source:
University of South Australia
Summary:
Weight loss after gestational diabetes can prevent the onset of type 2 diabetes. Yet finding the most effective way to lose weight and keep it off can be a challenge, especially for mothers with a new baby. Now, new research suggests that the popular 5:2 or intermittent fasting diet is just as effective as a conventional energy-restricting diet, enabling women greater choice and flexibility when it comes to weight loss. The research investigated the effects of both the 5:2 diet (five days of normal eating and two days of 500 calories) and a continuous energy-restricted diet (1500 calories per day) on weight loss and diabetes risk markers in women with a previous diagnosis of gestational diabetes. Both diets restricted energy by approximately 25 percent each week. ( Study )
Back pain common among astronauts offers treatment insights for the earth-bound
Research reviews show back pain affects more than 50% of space travelers
Date:
October 21, 2021
Source:
Johns Hopkins Medicine
Summary:
As more people travel into space, experts expect more physicians will see patients with space travel-related pain. ( Article )
Bone mineral density decreases less than expected after menopause
Date:
October 27, 2021
Source:
University of Eastern Finland
Summary:
Bone mineral density at the femoral neck bone in postmenopausal women decreased by an average of 10% during a 25-year follow-up, according to a new study. Being the world's hitherto longest follow-up of changes in bone mineral density in postmenopausal women, the study shows that bone loss after menopause is significantly lower than has previously been assumed on the basis of earlier studies.
Increased consumption of whole grains could significantly reduce the economic impact of type 2 diabetes
Date:
October 25, 2021
Source:
University of Eastern Finland
Summary:
Increased consumption of whole grain foods could significantly reduce the incidence of type 2 diabetes and the costs associated with its treatment. COMMENT: Whole grains is and should be part of most people diet.
Cleveland Clinic study links gut microbiome and aggressive prostate cancer
Researchers uncover how diet, lifestyle modifications may lower risk of lethal disease
Date:
October 28, 2021
Source:
Cleveland Clinic
Summary:
Researchers have shown for the first time that diet-associated molecules in the gut are associated with aggressive prostate cancer, suggesting dietary interventions may help reduce risk. While more research will be necessary, the study's lead author says findings from the team's analysis of nearly 700 patients may have clinical implications for diagnosing and preventing lethal prostate cancer. ( Study )
Genes play key role in exercise outcomes
Date:
October 14, 2021
Source:
Anglia Ruskin University
Summary:
A new study has found that genes can explain up to 72% of the difference in outcome between people after a specific fitness exercise. The research involved data from 3,012 adults and has identified a number of specific genes which influence the outcomes of different physical activities. "Our study found 13 genes that have a role in exercise outcomes, and we found that specific alleles contained within these genes are more suited to certain aspects of fitness. For example, with repetition exercises designed to boost muscular strength, genetic differences explained 72% of the variation in outcomes between people following the same training.
"Because everyone's genetic make-up is different, our bodies respond slightly differently to the same exercises. Therefore, it should be possible to improve the effectiveness of an exercise regime by identifying someone's genotype and then tailoring a specific training programme just for them.
"This could particularly benefit those who need to see improvements in a short period of time, such as hospital patients, or elite sportspeople, where marginal improvements could mean the difference between success and failure."
Research review shows intermittent fasting works for weight loss, health changes
Date:
October 12, 2021
Source:
University of Illinois at Chicago
Summary:
Intermittent fasting can produce clinically significant weight loss as well as improve metabolic health in individuals with obesity, according to a new study.
The review looked at over 25 research studies involving three types of intermittent fasting:
• Alternate day fasting, which typically involves a feast day alternated with a fast day where 500 calories are consumed in one meal.
• 5:2 diet, a modified version of alternate day fasting that involves five feast days and two fast days per week.
• Time-restricted eating, which confines eating to a specified number of hours per day, usually four to 10 hours, with no calorie restrictions during the eating period.
Weight loss in both the alternate day and 5:2 fasting are comparable to more traditional daily calorie-restrictive diets. And, both fasting diets showed individuals were able to maintain an average of 7% weight loss for a year.
Illness-and death-related messages found to be significant motivators for exercise
Date:
October 19, 2021
Source:
University of Waterloo
Summary:
Fitness apps that emphasize illness- or death-related messaging are more likely to be effective in motivating participation than are social stigma, obesity, or financial cost messaging, according to a recent study ( Study ). COMMENT: Sometimes as a health coach I have to do bring up these messages because I have found they work.
Americans are eating more ultra-processed foods
18-year study measures increase in industrially manufactured foods that may be contributing to obesity and other diseases
Date:
October 14, 2021
Source:
New York University
Summary:
Consumption of ultra-processed foods has increased over the past two decades across nearly all segments of the U.S. population, according to a new study.
Data continues to show that American’s need at least 5 hours per week of physical activity to prevent some cancers
Date:
October 14, 2021
Source:
American Cancer Society
Summary:
A new report finds more than 46,000 cancer cases annually in the United States could be prevented if Americans met the 5 hours per week of moderate-intensity recommended physical activity guidelines. A new report finds more than 46,000 cancer cases annually in the United States could be prevented if Americans met the 5 hours per week of moderate-intensity recommended physical activity guidelines. The latest data appearing in the journal Medicine & Science in Sports & Exercise show 3% of all cancer cases in adults in the U.S. aged 30 years and older during 2013 to 2016 were attributable to physical inactivity and the proportion was higher in women (average annual attributable cases 32,089) compared to men (14,277). ( Study )
Higher fasting ‘hunger hormone’ levels from healthy diet may improve heart health and metabolism
‘Green’ Mediterranean diet linked to elevated fasting ghrelin levels
Date:
October 13, 2021
Source:
The Endocrine Society
Summary:
Fasting levels of the 'hunger hormone' ghrelin rebound after weight loss and can help reduce belly fat and improve the body's sensitivity to insulin, according to a new study. Ghrelin is a stomach-derived hormone that stimulates appetite. Ghrelin levels rise during overnight fasting when a person is sleeping. The levels fall after an individual eats a meal.
The 18m clinical trial study found that dieting induces elevation in fasting levels of ghrelin and that elevation of fasting ghrelin is associated with abdominal visceral fat loss and improving insulin sensitivity. This suggests individuals who have higher levels of fasting ghrelin following weight loss face decreased risk of developing diabetes or other metabolic diseases.
Individuals who followed the green-Mediterranean diet that included a leafy vegetable called Mankai and green tea and omitted red meat had two-fold greater elevation in fasting ghrelin levels compared with of participants who followed a more traditional Mediterranean diet or a healthy balanced diet, which suggests this approach may have additional cardiometabolic benefits.
Strength training can burn fat too, myth-busting study finds
Date:
September 22, 2021
Source:
University of New South Wales
Summary:
A new systematic review and meta-analysis shows we can lose around 1.4 per cent of our entire body fat through strength training alone, which is similar to how much we might lose through cardio or aerobics. The author states: While the findings are encouraging for fans of pumping iron, Dr Hagstrom says the best approach for people who are aiming to lose fat is still to stick to eating nutritiously and having an exercise routine that includes both aerobic/cardio and strength training."Resistance training does so many fantastic things to the body that other forms of exercise don't, like improving bone mineral density, lean mass and muscle quality. Now, we know it also gives you a benefit we previously thought only came from aerobics," says Dr Hagstrom.COMMENT: We consistently say that strength training can change how your body looks and this study proves it.
Common pesticide may contribute to global obesity crisis
Chlorpyrifos slows down the burning of calories in the brown adipose tissue of mice fos
Date:
August 27, 2021
Source:
McMaster University
Summary:
Researchers discovered that chlorpyrifos, which is banned for use on foods in Canada but widely sprayed on fruits and vegetables in many other parts of the world, slows down the burning of calories in the brown adipose tissue of mice. Reducing this burning of calories, a process known as diet-induced thermogenesis, causes the body to store these extra calories, promoting obesity. Scientists made the discovery after studying 34 commonly used pesticides and herbicides in brown fat cells and testing the effects of chlorpyrifos in mice fed high calorie diets.
Research shows exercise-related proteins can suppress tumor growth
Date:
October 5, 2021
Source:
Edith Cowan University
Summary:
New research shows bed and rest might not be the best treatment for people suffering from cancer -- in fact, the opposite may be true. Researchers have discovered the proteins created by the body when exercising - called myokines -- can suppress tumor growth and even help actively fight cancerous cells.
Intermittent fasting makes fruit flies live longer — will it work for people?
Date:
September 29, 2021
Source:
Columbia University Irving Medical Center
Summary:
Intermittent fasting is a trendy weight loss strategy. A new study of fasting fruit flies shows how the diet, if properly timed, also slows the aging process and increases longevity by cleaning our cells. ( Study )
Intense workouts before bedtime won’t guarantee a good night’s rest, new research shows
Evening exercise is better for uninterrupted sleep
Date:
September 28, 2021
Source:
Concordia University
Summary:
A new meta-analysis assessed data from 15 published studies to see how a single session of intense exercise affects young and middle-aged healthy adults in the hours prior to bedtime. And while no two bodies are the same, the researchers did find that the combination of factors would interact to enhance or modulate the effects of exercise on sleep. ( Study )
{}urther analysis provided the following results:
• Early evening high-intensity exercise promoted sleep onset and improved sleep duration, especially when performed by sedentary subjects.
• High-intensity exercise performed between 30 and 60 minutes also improved onset and duration.
• Cycling exercises were found to benefit participants most in terms of onset and deep sleep.
• However, high intensity exercise, regardless of timing, contributed to a slight decrease in the rapid-eye-movement (REM) stage of sleep, the sleep stage which is commonly associated with dreaming experiences. Studies suggests that decreases in REM sleep can impact cognitive tasks negatively if the information is complex and emotionally stimulating but not if the information is easy or neutral.
Healthy changes in diet, activity improved treatment-resistant high blood pressure
Date:
September 27, 2021
Source:
American Heart Association
Summary:
A healthy eating plan, weight loss and improved aerobic fitness can significantly reduce blood pressure and improve heart health in people with resistant hypertension -- a condition in which blood pressure remains high despite the use of three or more antihypertensive medications. People with treatment-resistant hypertension successfully reduced their blood pressure by adopting the Dietary Approaches to Stop Hypertension (DASH) eating plan, losing weight and improving their aerobic fitness by participating in a structured diet and exercise program at a certified cardiac rehabilitation facility, according to new research published today in the American Heart Association's flagship journal Circulation. ( Study ) COMMENT: THIS FALLS IN LINE WITH MANY OF OUR TENETS.
Adjusting fatty acid intake may help with mood variability in bipolar disorders
Date:
September 23, 2021
Source:
Penn State
Summary:
Can specific dietary guidelines help people living with bipolar disorders better manage their health? Clinical trial results showed that a diet designed to alter levels of specific fatty acids consumed by participants may help patients have less variability in their mood. ( Study )
MIND diet linked to better cognitive performance
Study finds diet may contribute to cognitive resilience in the elderly
Date:
September 21, 2021
Source:
Rush University Medical Center
Summary:
Researchers have found that older adults may benefit from a specific diet called the MIND diet even when they develop these protein deposits, known as amyloid plaques and tangles.Developed by the late Martha Clare Morris, ScD, who was a Rush nutritional epidemiologist, and her colleagues, the MIND diet is a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. Previous research studies have found that the MIND diet may reduce a person's risk of developing Alzheimer's disease dementia. ( Study )
Researchers call for a focus on fitness over weight loss for obesity-related health conditions
Date:
September 20, 2021
Source:
Cell Press
Summary:
The prevalence of obesity around the world has tripled over the past 40 years, and, along with that rise, dieting and attempts to lose weight also have soared. But according to a new article, when it comes to getting healthy and reducing mortality risk, increasing physical activity and improving fitness appear to be superior to weight loss. The authors say that employing a weight-neutral approach to the treatment of obesity-related health conditions also reduces the health risks associated with yo-yo dieting. (see article).
Meds, surgery may help obesity-related high blood pressure if diet, exercise fall short
Date:
September 20, 2021
Source:
American Heart Association
Summary:
Being overweight or having obesity, weight that is higher than what is considered healthy for an individual's height, is a major risk factor for high blood pressure. A healthy diet, more physical activity and less sedentary time are recommended to reduce blood pressure for people who are overweight or have obesity; however, evidence of long-term weight loss and sustained blood pressure reductions from these lifestyle changes is limited. New weight-loss medications and bariatric surgery have shown benefits in both long-term weight loss and improved blood pressure, which can reduce the long-term, negative impact of high blood pressure on organ damage. (See article).
Scientists claim that overeating is not the primary cause of obesity
Date:
September 13, 2021
Source:
American Society for Nutrition
Summary:
A perspective article challenges the 'energy balance model,' which says weight gain occurs because individuals consume more energy than they expend. According to the authors, 'conceptualizing obesity as a disorder of energy balance restates a principle of physics without considering the biological mechanisms underlying weight gain.' The authors argue for the 'carbohydrate insulin model,' which explains obesity as a metabolic disorder driven by what we eat, rather than how much. *Public health messaging exhorting people to eat less and exercise more has failed to stem rising rates of obesity and obesity-related diseases. *The energy balance model, which says weight gain is caused by consuming more energy than we expend, "restates a principle of physics without considering the biological mechanisms driving weight gain." *The carbohydrate-insulin model makes a bold claim: overeating doesn't cause obesity; the process of getting fat causes overeating. *The current obesity epidemic is due, in part, to hormonal responses to changes in food quality: in particular, high-glycemic load foods, which fundamentally change metabolism. *Focusing on what we eat rather than how much we eat is a better strategy for weight management. (Study)
Researchers observed association between standing and insulin sensitivity – standing more may help prevent chronic diseases
Date:
September 10, 2021
Source:
University of Turku
Summary:
Insulin is a key hormone in energy metabolism and blood sugar regulation. Normal insulin function in the body may be disturbed by e.g. overweight, leading to decreased insulin sensitivity and increased risk of developing type 2 diabetes and cardiovascular diseases. Researchers have noticed that standing is associated with better insulin sensitivity. Increasing the daily standing time may therefore help prevent chronic diseases. COMMENT: YET ANOTHER STUDY POINTING TO THE BENEFITS OF STANDING :) (Study)
Gut microbiota influences the ability to lose weight
Date:
September 14, 2021
Source:
American Society for Microbiology
Summary:
Gut microbiota influences the ability to lose weight in humans, according to new research. "Your gut microbiome can help or cause resistance to weight loss and this opens up the possibility to try to alter the gut microbiome to impact weight loss," said lead study author Christian Diener, Ph.D., a research scientist at the Institute for Systems Biology in Seattle, Washington. "Before this study, we knew the composition of bacteria in the gut were different in obese people than in people who were non-obese, but now we have seen that there are a different set of genes that are encoded in the bacteria in our gut that also responds to weight loss interventions," said Dr. Diener. "The gut microbiome is a major player in modulating whether a weight loss intervention will have success or not. The factors that dictate obesity versus nonobesity are not the same factors that dictate whether you will lose weight on a lifestyle intervention." COMMENT: YET ANOTHER STUDY POINTING TO THE BENEFITS OF YOUR GUT MICROBIOME :)
Small changes in diet could help you live healthier, more sustainably
Date:
August 18, 2021
Source:
University of Michigan
Summary:
Eating a hot dog could cost you 36 minutes of healthy life, while choosing to eat a serving of nuts instead could help you gain 26 minutes of extra healthy life, according to a new study.The study, published in the journal Nature Food, evaluated more than 5,800 foods, ranking them by their nutritional disease burden to humans and their impact on the environment. It found that substituting 10% of daily caloric intake from beef and processed meats for a mix of fruits, vegetables, nuts, legumes and select seafood could reduce your dietary carbon footprint by one-third and allow people to gain 48 minutes of healthy minutes per day. COMMENT: I AM A BIG ADVOCATE FOR SMALL LIFESTYLE CHANGES:) (STUDY)
Moderate-vigorous physical activity is the most efficient at improving fitness
Physical fitness is a powerful predictor of health outcomes
Date:
August 27, 2021
Source:
Boston University School of Medicine
Summary:
In the largest study performed to date to understand the relationship between habitual physical activity and physical fitness, researchers have found that higher amount of time spent performing exercise (moderate-vigorous physical activity) and low-moderate level activity (steps) and less time spent sedentary, translated to greater physical fitness. They found dedicated exercise (moderate-vigorous physical activity) was the most efficient at improving fitness. Specifically, exercise was three times more efficient than walking alone and more than 14 times more efficient than reducing the time spent sedentary. Additionally, they found that the greater time spent exercising and higher steps/day could partially offset the negative effects of being sedentary in terms of physical fitness.
According to the researchers, while the study was focused on the relationship of physical activity and fitness specifically (rather than any health-related outcomes), fitness has a powerful influence on health and is associated with lower risk of cardiovascular disease, diabetes, cancer and premature death. "Therefore, improved understanding of methods to improve fitness would be expected to have broad implications for improved health," said Nayor, a cardiologist at Boston Medical Center. COMMENT: PICK UP THE PACE. THIS GOES IN LINE WITH OUR SUGGESTION TO TRY HIIT A COUPLE OF TIMES A WEEK IF HEALTHY ENOUGH :) (STUDY)
It’s never too late to get active
Date:
August 24, 2021
Source:
European Society of Cardiology
Summary:
A study in more than 30,000 heart patients shows that becoming active later in life can be nearly as beneficial to survival as continued activity. Dr. Gonzalez said: "The results show that continuing an active lifestyle over the years is associated with the greatest longevity. However, patients with heart disease can overcome prior years of inactivity and obtain survival benefits by taking up exercise later in life. On the other hand, the benefits of activity can be weakened or even lost if activity is not maintained. The findings illustrate the benefits to heart patients of being physically active, regardless of their previous habits."
You’re cooler than you think! Hypothermia may go unnoticed when exercising in the cold
Date:
August 19, 2021
Source:
University of Tsukuba
Summary:
An exercise physiology study has demonstrated that perception of core body temperature is altered by low-intensity exercise in cold environments. The findings have provided important information about the role of temperature sensation in thermoregulation and suggest that, during activities performed in the water or in the winter, the possibility of accidental hypothermia should be kept in mind.
Eating walnuts daily lowered 'bad' cholesterol and may reduce cardiovascular disease risk
Date:
August 30, 2021
Source:
American Heart Association
Summary:
Healthy older adults who ate a handful of walnuts (about ½ cup) a day for two years modestly lowered their level of low-density lipoprotein or LDL cholesterol levels. Consuming walnuts daily also reduced the number of LDL particles, a predictor of cardiovascular disease risk. The study explored the effects of a walnut-enriched diet on overall cholesterol in elderly individuals from diverse geographical locations and spanning two years. "Prior studies have shown that nuts in general, and walnuts in particular, are associated with lower rates of heart disease and stroke. One of the reasons is that they lower LDL-cholesterol levels, and now we have another reason: they improve the quality of LDL particles," said study co-author Emilio Ros, M.D., Ph.D., director of the Lipid Clinic at the Endocrinology and Nutrition Service of the Hospital Clínic of Barcelona in Spain. "LDL particles come in various sizes. Research has shown that small, dense LDL particles are more often associated with atherosclerosis, the plaque or fatty deposits that build up in the arteries. Our study goes beyond LDL cholesterol levels to get a complete picture of all of the lipoproteins and the impact of eating walnuts daily on their potential to improve cardiovascular risk."
Common pesticide may contribute to global obesity crisis
Chlorpyrifos slows down the burning of calories in the brown adipose tissue of mice fos
Date:
August 27, 2021
Source:
McMaster University
Summary:
Researchers discovered that chlorpyrifos, which is banned for use on foods in Canada but widely sprayed on fruits and vegetables in many other parts of the world, slows down the burning of calories in the brown adipose tissue of mice. Reducing this burning of calories, a process known as diet-induced thermogenesis, causes the body to store these extra calories, promoting obesity. Scientists made the discovery after studying 34 commonly used pesticides and herbicides in brown fat cells and testing the effects of chlorpyrifos in mice fed high calorie diets
Can isometric resistance training safely reduce high blood pressure?
Date:
August 20, 2021
Source:
University of New South Wales
Summary:
This very accessible and easy to perform intervention could have a strong effect on reducing blood pressure, say researchers. While aerobic and dynamic resistance exercise appear effective at reducing blood pressure, a new study led by UNSW Medicine & Health researchers has revealed isometric resistance training (IRT) as an emerging mode of exercise demonstrating effectiveness in reducing office blood pressure. Office blood pressure refers to your pressure when taken during a GP visit, for example. It is taken at one time-period, usually when you're sitting down. Currently, IRT is not recommended by several international guidelines for the management of high blood pressure. This was mostly due to concerns over its safety because the static nature of IRT causes blood pressure to increase markedly during exercise, particularly when performed using large muscle groups or at high intensity, compared to traditional strength exercise such as lifting weights or aerobic exercise such as walking or cycling. ( See Study ) COMMENT: THIS IS GOOD TO LEARN BECAUSE MANY CORE EXERCSIES (FORMS OF THE PLANKS, BRIDGES, AND BIRDDOGS) ARE ISOMETRIC. I OFTEN SUGGEST THOSE TO PEOPLE AS WELL AS ISOMETRIC WALL SQUATS AND OTHER REHAB BASED ISOMETRIC EXRCISES.
Gut bacteria and flavonoid-rich foods are linked and improve blood pressure levels
Date:
August 23, 2021
Source:
American Heart Association
Summary:
Flavonoids found in plants and plant foods such as berries, apples, tea, wine and dark chocolate are known to offer health benefits, including some protective effects on the cardiovascular system. A study of over 900 adults in Germany evaluated the quantity and frequency of eating flavonoid-rich foods and measured bacteria in the gut microbiome to determine if there was an association with blood pressure levels. ( See Study ) COMMENT: FEED YOUR GUT BACTERIA SO THEY CAN MAKE YOU HEALTHIER.
Ultraprocessed foods now comprise 2/3 of calories in children and teen diets
Date:
August 10, 2021
Source:
Tufts University
Summary:
Results from two decades of data show ultraprocessed foods have become a larger part of kids' and teens' diets with disparities by race and ethnicity.
The calories that children and adolescents consumed from ultraprocessed foods jumped from 61% to 67% of total caloric intake from 1999 to 2018, according to a new study from researchers at the Friedman School of Nutrition Science & Policy at Tufts University. Published August 10, 2021, in JAMA, the study analyzed dietary intake from 33,795 children and adolescents nationwide.
Benefits of time-restricted eating depend on age and sex
Not everyone benefits equally from TRE, but TRE has important health benefits for all
Date:
August 17, 2021
Source:
Salk Institute
Summary:
Time-restricted eating (TRE), a dietary regimen that restricts eating to specific hours, has garnered increased attention in weight-loss circles. A new study further shows that TRE confers multiple health benefits besides weight loss. The study also shows that these benefits may depend on sex and age. (STUDY)
Prior training can accelerate muscle growth even after extended idleness
Date:
August 18, 2021
Source:
University of Arkansas
Summary:
Skeletal muscles in mice appear to 'remember' prior training, aiding muscle growth and adaptability when retrained through exercise. According to a report by the American Psychological Association published in February 2021, 42% of American adults reported unintended weight gain since the COVID-19 pandemic began, averaging about 29 pounds.
For those who are still struggling to get back on track with their exercise routine, there is encouraging news: new research from the University of Arkansas indicates that prior training of muscles can accelerate muscle growth and response even after extended idleness. Getting back what was lost is likely easier than most people realize. SEE STUDY
COMMENT: THIS STUDY SUPPORTS THE ADAGE THAT TRAINED MUSCLES HAVE A MEMORY.
Study reveals missing link between high-fat diet, microbiota and heart disease
Date:
August 12, 2021
Source:
Vanderbilt University Medical Center
Summary:
A high-fat diet disrupts the biology of the gut's inner lining and its microbial communities -- and promotes the production of a metabolite that may contribute to heart disease, according to a new study.
Eating more plant foods may lower heart disease risk in young adults, older women
Date:
August 4, 2021
Source:
American Heart Association
Summary:
Eating a plant-centered diet during young adulthood is associated with a lower risk of heart disease in middle age, according to a long-term study with about 30 years of follow-up. A separate study with about 15 years of follow-up found that eating more plant-based foods that have been shown to lower cholesterol, called the 'Portfolio Diet', is associated with lower risk of cardiovascular disease in postmenopausal women. A nutritionally rich, plant-centered diet is beneficial for cardiovascular health. A plant-centered diet is not necessarily vegetarian," Choi said. "People can choose among plant foods that are as close to natural as possible, not highly processed. We think that individuals can include animal products in moderation from time to time, such as non-fried poultry, non-fried fish, eggs and low-fat dairy." (Study)
Exercise improves health through changes on DNA
Date:
August 2, 2021
Source:
University of Copenhagen - The Faculty of Health and Medical Sciences
Summary:
Six weeks of physical exercise led to changes in the epigenetic information of skeletal muscle cells in young men. These changes took place in areas of the genome that have been linked to disease. Scientists say their research shows how exercise remodels DNA in skeletal muscle, so that new signals are established to keep the body healthy. (Study)
New study offers insight on how resistance training burns fat
Date:
August 9, 2021
Source:
University of Kentucky
Summary:
Findings from a new study add to growing evidence that resistance exercise has unique benefits for fat loss. Researchers found that resistance-like exercise regulates fat cell metabolism at a molecular level. The Department of Physiology and Center for Muscle Biology study published in the FASEB Journal found that resistance-like exercise regulates fat cell metabolism at a molecular level.
The study results in mice and humans show that in response to mechanical loading, muscle cells release particles called extracellular vesicles that give fat cells instructions to enter fat-burning mode.
Extracellular vesicles were initially understood as a way for cells to selectively eliminate proteins, lipids and RNA. Recently, scientists discovered that they also play a role in intercellular communication.
The study adds a new dimension to how skeletal muscle communicates with other tissues by using extracellular vesicles, says John McCarthy, Ph.D., study author and associate professor in the UK Department of Physiology.
"To our knowledge, this is the first demonstration of how weight training initiates metabolic adaptations in fat tissue, which is crucial for determining whole-body metabolic outcomes," McCarthy said. "The ability of resistance exercise-induced extracellular vesicles to improve fat metabolism has significant clinical implications."
McCarthy's research team was led by post-doc Ivan Vechetti, now at the University of Nebraska, in collaboration with the Center for Muscle Biology, directed by Joseph Hamburg Endowed Professor Charlotte Peterson, Ph.D.
Research reported in this publication was supported by the National Institute of Diabetes and Digestive and Kidney Diseases of the National Institutes of Health under Award Number R01DK119619
Cutting 250 calories daily and exercising may improve heart health in obese older adults
Date:
August 2, 2021
Source:
American Heart Association
Summary:
Among older adults with obesity, combining aerobic exercise with moderate reductions in total daily calories led to greater improvements in vascular health compared to exercise alone. Reducing calorie intake by approximately 250 calories per day may lead to significant weight loss and improve vascular health in older adults with obesity. COMMENT: I ALWAYS SAY A SLIGHT HEALTHY CHANGE CAN HAVE AN IMPACT. THIS STUDY POINTS TO THAT. (STUDY)
An overactive sweet tooth may spell trouble for our cellular powerplants
Date:
August 3, 2021
Source:
Van Andel Research Institute
Summary:
The average American eats roughly 22 teaspoons of added sugar a day -- more than three times the recommended amount for women and more than double the recommended amount for men. Although this overconsumption is known to contribute to diabetes and other disorders, the exact ways in which eating too much sugar sets the stage for metabolic diseases on a cellular level has been less clear. Now, a team has found that surplus sugar may cause our cellular powerplants -- called mitochondria -- to become less efficient, reducing their energy output. (STUDY) The average American eats roughly 22 teaspoons of added sugar a day -- more than three times the recommended amount for women and more than double the recommended amount for men.
Higher levels of omega-3 acids in the blood increases life expectancy by almost five years
A 1% increase in this substance in the blood is associated with a change in mortality risk similar to that of quitting smoking.
Date:
July 22, 2021
Source:
IMIM (Hospital del Mar Medical Research Institute)
Summary:
Researchers have found that omega-3 levels in blood erythrocytes are very good mortality risk predictors. The study used data from a long-term study group, the Framingham Offspring Cohort, which has been monitoring residents of this Massachusetts town, in the United States, since 1971 and concludes that, 'Having higher levels of these acids in the blood, as a result of regularly including oily fish in the diet, increases life expectancy by almost five years.’ (STUDY)
Exercise may boost kids’ vocabulary growth
New study suggests exercise can boost kids’ vocabulary growth
Date:
July 28, 2021
Source:
University of Delaware
Summary:
Swimming a few laps likely won't turn your child into the next Katie Ledecky or Michael Phelps, but it just might help them become the next J.K. Rowling or Stephen King. A recent study suggests aerobic exercise, such as swimming, can boost kids' vocabulary growth (STUDY). COMMENT: I ALWAYS SAID EXERCISE MAKES YOU SMARTER.
A fermented-food diet increases microbiome diversity and lowers inflammation, study finds
Date:
July 12, 2021
Source:
Stanford Medicine
Summary:
A diet rich in fermented foods enhances the diversity of gut microbes and decreases molecular signs of inflammation, according to researchers. Eating foods such as yogurt, kefir, fermented cottage cheese, kimchi and other fermented vegetables, vegetable brine drinks, and kombucha tea led to an increase in overall microbial diversity, with stronger effects from larger servings. "This is a stunning finding," said Justin Sonnenburg, PhD, an associate professor of microbiology and immunology. "It provides one of the first examples of how a simple change in diet can reproducibly remodel the microbiota across a cohort of healthy adults.” COMMENT: A HEALTHY MICROBIOME IS ESSENTIAL TO GOOD HEALTH. TALK TO YOUR DOCTORS ABOUT WAYS TO IMPROVE YOUR GUT MICROBIOME.
Championing chrononutrition with protein, the morning elixir for muscle growth
Date:
July 19, 2021
Source:
Waseda University
Summary:
Proteins are essential for body growth and muscle building. However, protein metabolism varies depending on the body's internal biological clock. Therefore, it is important to know how distribution of protein intake over the day affects muscles. Researchers have now found that consumption of proteins at breakfast increases muscle size and function in mice and humans, shedding light on the concept of 'Chrononutrition' that deals with the timing of diets to ensure organ health. Proteins constitute an essential dietary component that help in the growth and repair of the body. Composed of long chains of amino acids, proteins promote the growth of skeletal muscles, the group of muscles that help us move. Humans have been aware of the benefits of proteins for long. However, recent studies have shown that having the right amount of protein at the right time of the day is essential for proper growth. This is called 'Chrononutrition,' in which when you eat is as important as what and how you eat. (Study). COMMENT: THIS IS SOMETHING THAT THOSE WHO ARE LOOKING TO BUILD MUSCLE SHOULD BE AWARE OF.
Eating whole grains linked to smaller increases in waist size, blood pressure, blood sugar
Study in middle- to older-aged adults suggests whole grains may protect against heart disease
Date:
July 13, 2021
Source:
Tufts University, Health Sciences Campus
Summary:
A study finds middle- to older-aged adults who ate more servings of whole grains, compared to those who ate fewer, were more likely to have smaller increases in waist size, blood pressure, and blood sugar levels as they aged. All three are linked with increased risk of heart disease. "There are several reasons that whole grains may work to help people maintain waist size and reduce increases in the other risk factors. The presence of dietary fiber in whole grains can have a satiating effect, and the magnesium, potassium, and antioxidants may contribute to lowering blood pressure. Soluble fiber in particular may have a beneficial effect on post-meal blood sugar spikes," said Caleigh Sawicki. Sawicki did this work as part of her doctoral dissertation while a student at the Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy at Tufts University and while working with the Nutritional Epidemiology Team at the USDA HNRCA. (Study) COMMENT: WHOLE GRAINS ARE AN ESSENTIAL PART OF A HEALTHY DIET. THE PROBLEM IS OVERCONSUMPTION. ALWAYS UNDERSTAND THE CALORIES IN THE FOODS YOU EAT, BUT PLEASE EAT SOME TYPE OF WHOLE GRAIN THAT IS RIGHT FOR YOU.
Impulsiveness tied to faster eating in children, can lead to obesity
Research also suggests cravings after sight and/or smell of food linked to inability to self-soothe in kids
Date:
July 7, 2021
Source:
University at Buffalo
Summary:
The research sought to uncover the relationship between temperament and eating behaviors in early childhood. The findings are critical because faster eating and greater responsiveness to food cues have been linked to obesity risk in children. (Study). Children who eat slower are less likely to be extroverted and impulsive, according to a new study co-led by the University at Buffalo and Children's Hospital of Philadelphia. "This study established relationships between temperament and eating patterns in children; however, there is still the question of chicken-and-egg and which comes first?" says Faith. "Research that follows families over time is needed to untangle these developmental pathways.”
Lab analysis finds near-meat and meat not nutritionally equivalent
Neither is good or bad, they are just not the same, authors say
Date:
July 6, 2021
Source:
Duke University
Summary:
A research team's deeper examination of the nutritional content of plant-based meat alternatives, using metabolomics, shows they're as different as plants and animals. Beef contained 22 metabolites that the plant substitute did not. The plant-based substitute contained 31 metabolites that meat did not. The greatest distinctions occurred in amino acids, dipeptides, vitamins, phenols, and types of saturated and unsaturated fatty acids found in these products. "It is important for consumers to understand that these products should not be viewed as nutritionally interchangeable, but that's not to say that one is better than the other," said van Vliet, a self-described omnivore who enjoys a plant-heavy diet but also eats meat. "Plant and animal foods can be complementary, because they provide different nutrients.”
The Southern diet - fried foods and sugary drinks - may raise risk of sudden cardiac death
Date:
June 30, 2021
Source:
American Heart Association
Summary:
Participants in a large-scale study who more commonly consumed a Southern-style diet - high in added fats, fried foods, processed meats and sugary drinks - had a higher risk of sudden cardiac death than people who had lower adherence to a Southern-style diet. Regularly eating a Southern-style diet may increase the risk of sudden cardiac death, while routinely consuming a Mediterranean diet may reduce that risk, according to new research published today in the Journal of the American Heart Association, an open access journal of the American Heart Association.COMMENT: EAT A MEDITERRANEAN DIET, NOT A SOUTHERN DIET. (STUDY)
5-minute breathing workout lowers blood pressure as much as exercise, drugs
'Strength training for breathing muscles' holds promise for host of health benefits
Date:
June 30, 2021
Source:
University of Colorado at Boulder
Summary:
A new study shows that a breathing exercise known as Inspiratory Muscle Strength Training can reduce blood pressure in weeks, with benefits on par with daily exercise or medication. Developed in the 1980s as a way to help critically ill respiratory disease patients strengthen their diaphragm and other inspiratory (breathing) muscles, IMST involves inhaling vigorously through a hand-held device which provides resistance. Imagine sucking hard through a tube that sucks back.
Initially, when prescribing it for breathing disorders, doctors recommended a 30-minute-per-day regimen at low resistance. But in recent years, Craighead and colleagues have been testing whether a more time-efficient protocol -- 30 inhalations per day at high resistance, six days per week -- could also reap cardiovascular, cognitive and sports performance improvements.
For the new study, they recruited 36 otherwise healthy adults ages 50 to 79 with above normal systolic blood pressure (120 millimeters of mercury or higher). Half did High-Resistance IMST for six weeks and half did a placebo protocol in which the resistance was much lower.
After six weeks, the IMST group saw their systolic blood pressure (the top number) dip nine points on average, a reduction which generally exceeds that achieved by walking 30 minutes a day five days a week. That decline is also equal to the effects of some blood pressure-lowering drug regimens.
Even six weeks after they quit doing IMST, the IMST group maintained most of that improvement.
"We found that not only is it more time-efficient than traditional exercise programs, the benefits may be longer lasting," Craighead said. (Study) COMMENT: AGAIN THIS STUDY POINTS TO HOW IMPORTANT BREATHING IS TO YOUR OVERALL HEALTH.
Switching from Western diet to a balanced diet may reduce skin, joint inflammation
Foods high in sugar and fat disrupt the gut and trigger psoriasis flares
Date:
June 22, 2021
Source:
University of California - Davis Health
Summary:
Diet rich in sugar and fat leads to disruption in the gut's microbial culture and contributes to inflammatory skin diseases such as psoriasis. Research shows that switching to a more balanced diet restores the gut's health and suppresses inflammation. "It was quite surprising that a simple diet modification of less sugar and fat may have significant effects on psoriasis," said Zhenrui Shi, visiting assistant researcher in the UC Davis Department of Dermatology and lead author on the study. "These findings reveal that patients with psoriatic skin and joint disease should consider changing to a healthier dietary pattern."
(Study)
Running to music combats mental fatigue, study suggests
Date:
June 22, 2021
Source:
University of Edinburgh
Summary:
Listening to music while running might be the key to improving people's performance when they feel mentally fatigued a study suggests. The performance of runners who listened to a self-selected playlist after completing a demanding thinking task was at the same level as when they were not mentally fatigued, the research found. The study is the first to investigate the effect of listening to music playlists on endurance running capacity and performance when mentally fatigued. (Study)
Compounds derived from hops show promise as treatment for common liver disease
Date:
June 16, 2021
Source:
Oregon State University
Summary:
Research suggests a pair of compounds originating from hops can help thwart a dangerous buildup of fat in the liver known as hepatic steatosis. (Study)
Memory biomarkers confirm aerobic exercise helps cognitive function in older adults
Study conducted on older adults with familial and genetic risk for Alzheimer's disease
Date:
June 10, 2021
Source:
Florida Atlantic University
Summary:
Until now, systemic biomarkers to measure exercise effects on brain function and that link to relevant metabolic responses were lacking. A study shows a memory biomarker, myokine Cathepsin B (CTSB), increased in older adults following a 26-week structured aerobic exercise training. The positive association between CTSB and cognition, and the substantial modulation of lipid metabolites implicated in dementia, support the beneficial effects of exercise training on brain function and brain health in asymptomatic individuals at risk for Alzheimer’s.
Western diet may increase risk of gut inflammation, infection
Diet rich in sugar, fat damages immune cells in digestive tracts of mice
Date:
May 18, 2021
Source:
Washington University School of Medicine
Summary:
Eating a Western diet impairs the immune system in the gut in ways that could increase risk of infection and inflammatory bowel disease, according to a new studyWestern diet may increase risk of gut inflammation, infection. "Inflammatory bowel disease has historically been a problem primarily in Western countries such as the U.S., but it's becoming more common globally as more and more people adopt Western lifestyles," said lead author Ta-Chiang Liu, MD, PhD, an associate professor of pathology & immunology at Washington University. "Our research showed that long-term consumption of a Western-style diet high in fat and sugar impairs the function of immune cells in the gut in ways that could promote inflammatory bowel disease or increase the risk of intestinal infections.” (Study) COMMENT: WHAT IS A WESTERN DIET? Some consider a Western Diet one that involves high consumption of refined grains, red and processed meats, desserts, sweets, and other high-sugar foods, high-fat dairy products, fried foods, as well as pre-packaged foods. Want less inflammation then do not eat a Western Diet.
Diabetes remission diet also lowers blood pressure and reduces need for medication
Date:
May 31, 2021
Source:
Diabetologia
Summary:
New research published in Diabetologia has shown that if people achieve and maintain substantial weight loss to manage their type 2 diabetes, many can also effectively control their high blood pressure and stop or cut down on their anti-hypertensive medication.
People who eat a healthy diet including whole fruits may be less likely to develop diabetes
Research links fruit but not fruit juice to lower type 2 diabetes risk
Date:
June 2, 2021
Source:
The Endocrine Society
Summary:
A new study finds people who consume two servings of fruit per day have 36% lower odds of developing type 2 diabetes than those who consume less than half a serving. (STUDY). COMMENT: LIKE I ALWAYS SAY WHEN IT COMES TO YOUR MEAL THINK WHERE YOU ARE GOING TO GET YOUR FRUIT AND VEGGIES FIRST.
Women's mental health has higher association with dietary factors
Exercise could reduce negative association of certain food and mental distress in mature women
Date:
June 9, 2021
Source:
Binghamton University
Summary:
Women's mental health likely has a higher association with dietary factors than men's, according to new research. (STUDY) "We found a general relationship between eating healthy, following healthy dietary practices, exercise and mental well-being," said Begdache. "Interestingly, we found that for unhealthy dietary patterns, the level of mental distress was higher in women than in men, which confirmed that women are more susceptible to unhealthy eating than men.” COMMENT: WOMEN AND MEN SHOULD UNDERSTAND THE LINK BETWEEN DIET AND MENTAL HEALTH. SO IF YOU WANT TO FEEL BETTER BOTH MENTALLY AND PHYSICALLY EAT BETTER.
New research may explain why some people derive more benefits from exercise than others
Date:
May 27, 2021
Source:
Beth Israel Deaconess Medical Center
Summary:
A new study published led by investigators at Beth Israel Deaconess Medical Center (BIDMC) provides insights related to mechanistic links between physical fitness and overall health and the reasons why the same exercise can have different effects in different people. (Study). COMMENT: THIS IS YET ANOTHER REASON WHY SOME PEOPLE ARE BETTER AT AEROBIC EXERCISES THAN OTHERS.
Exercise likely to be best treatment for depression in coronary heart disease
Date:
June 8, 2021
Source:
RCSI
Summary:
A study indicates that exercise is probably the most effective short-term treatment for depression in people with coronary heart disease, when compared to antidepressants and psychotherapy or more complex care.
(STUDY). COMMENT: AGAIN ANOTHER STUDY SHOWING THE POSITIVE EFFECTS OF EXERCISE ON MENTAL HEALTH.
Stair climbing offers significant cardiovascular and muscular benefits for heart patients
Date:
May 17, 2021
Source:
McMaster University
Summary:
A team of researchers who studied heart patients found that stair-climbing routines, whether vigorous or moderate, provide significant cardiovascular and muscular benefits. The findings, published in closely related studies in the journals Medicine & Science in Sports & Exercise and Frontiers, address the most frequently cited barriers to exercise: time, equipment and access to gym facilities.
"Brief, vigorous stair-climbing and traditional moderate intensity exercise both changed fitness, which is a key predictor of mortality after a cardiac event," says Maureen MacDonald, one of the lead researchers on both studies and a professor in McMaster's Department of Kinesiology.
"We've shown stair-climbing is a safe, efficient and feasible option for cardiac rehabilitation, which is particularly relevant during the pandemic when many people don't have the option to exercise in a gym," she says.
COMMENT: AGAIN ANOTHER STUDY POINTS TO THE BENEFITS OF A LITTLE AGGRESSIVE EXERCISE LIKE STEPPING. NO NEED FOR EQUIPMENT. JUST TAKE MINUTES.
Taking more steps daily may lead to a longer life
Date:
May 20, 2021
Source:
American Heart Association
Summary:
Taking more steps per day, either all at once or in shorter spurts, may help you live longer. The benefits of more daily steps occurred with both uninterrupted bouts of steps (10 minutes or longer) and short spurts such as climbing stairs.
Researchers found:
• Overall, 804 deaths occurred during the entire study period of 2011-2019.
• Study participants who took more steps in short spurts lived longer, regardless of how many steps they had in longer, uninterrupted bouts. The benefits leveled off at about 4,500 steps per day in short spurts.
• Compared to no daily steps, each initial increase of 1,000 steps per day was associated with a 28% decrease in death during the follow-up period.
• A 32% decrease in death was noted in participants who took more than 2,000 steps daily in uninterrupted bouts. STUDY
COMMENT: GET THOSE STEPS UP 4500 OR MORE A DAY
How tendons become stiffer and stronger
Date:
May 24, 2021
Source:
ETH Zurich
Summary:
Researchers deciphered the cellular mechanisms through which tendons can adapt to mechanical stresses. People who carry a certain variant of a gene that is key to this mechanism show improved jumping performance. STUDY
COMMENT: GENES MATTER
'Prescription' to sit less, move more advised for mildly high blood pressure and cholesterol
Date:
June 2, 2021
Source:
American Heart Association
Summary:
Physical activity is the optimal first treatment choice for adults with mild to moderately elevated blood pressure and blood cholesterol who otherwise have low heart disease risk. About 21% of adults in the US with mild to moderately raised blood pressure and 28-37% of those with mild to moderate elevated cholesterol levels may be best served by a prescription for lifestyle-only treatment, which includes increasing physical activity. "In our world where physical activity is increasingly engineered out of our lives and the overwhelming default is to sit -- and even more so now as the nation and the world is practicing quarantine and isolation to reduce the spread of coronavirus -- the message that we must be relentless in our pursuit to 'sit less and move more' throughout the day is more important than ever," said Gibbs. STUDY
COMMENT: MOVEMENT MAY BE THE BEST INITIAL TREATMENT
Different physical activity 'cocktails' have similar health benefits
Date:
May 19, 2021
Source:
Columbia University Irving Medical Center
Summary:
A new study describes multiple ways to achieve the same health benefits from exercise -- as long as your exercise 'cocktail' includes plenty of light physical activity. STUDY
Light physical activity is more important than you think.
The research found that people who spent just a few minutes engaging in moderate-to-vigorous physical activity lowered their risk of early death by 30% as long as they also spent six hours engaging in light physical activity.
A cocktail formula of 3 to 1 is best.
The researchers found that getting three minutes of moderate-to-vigorous activity or 12 minutes of light activity per hour of sitting was optimal for improving health and reducing the risk of early death.
"Our new formula gets at the right balance between moderate-to-vigorous exercise and sitting to help people lead a longer, healthier life," says Chastin. "The leftover hours should be spent moving around as much as possible and getting a good night's sleep."
Using this basic formula, the study found that multiple combinations of activities reduced the risk of early death by 30%:
• 55 minutes of exercise, 4 hours of light physical activity, and 11 hours of sitting
• 13 minutes of exercise, 5.5 hours of light physical activity, and 10.3 hours of sitting
• 3 minutes of exercise, 6 hours of light physical activity, and 9.7 hours of sitting
COMMENT: LIKE I ALWAYS SAY “KEEP MOVING” AND “YOUR NEXT POSTURE IS YOUR BEST” “WE ARE BUILT TO MOVE” “GOOD MOTION IS LOTION FOR YOUR JOINTS”-ADD MORE LIGHT ACTIVITY TO YOUR DAY. HEPA filter effectively reduces airborne respiratory particles generated during vigorous exercise, researchers find
Date:
May 4, 2021
Source:
Mayo Clinic
Summary:
A pair of studies shed light on something that is typically difficult to see with the eye: respiratory aerosols. Such aerosol particles of varying sizes are a common component of breath, and they are a typical mode of transmission for respiratory viruses like COVID-19 to spread to other people and surfaces. (See Study).
One cup of leafy green vegetables a day lowers risk of heart disease
Date:
May 4, 2021
Source:
Edith Cowan University
Summary:
New research has found that by eating just one cup of nitrate-rich vegetables each day people can significantly reduce their risk of heart disease. (See Study).
Study strengthens links between red meat and heart disease
Date:
April 15, 2021
Source:
European Society of Cardiology
Summary:
An observational study in nearly 20,000 individuals has found that greater intake of red and processed meat is associated with worse heart function. (See study) COMMENT: We have always preached reduction of red meat consumption. We recommend noe to no more than 2 x a week for a variety of reasons.
Why some of us are hungry all the time
Date:
April 12, 2021
Source:
King's College London
Summary:
New research shows that people who experience big dips in blood sugar levels, several hours after eating, end up feeling hungrier and consuming hundreds more calories during the day than others.Dr Sarah Berry from King's College London said, "It has long been suspected that blood sugar levels play an important role in controlling hunger, but the results from previous studies have been inconclusive. We've now shown that sugar dips are a better predictor of hunger and subsequent calorie intake than the initial blood sugar peak response after eating, changing how we think about the relationship between blood sugar levels and the food we eat.” COMMENT: One of our key goals is good metabolic control of our members, which is good control of blood sugar. We need to develop a more robust body that does not have blood sugar dips for a variety of health reasons. (See Study)
More belly weight increases danger of heart disease even if BMI does not indicate obesity
Date:
April 22, 2021
Source:
American Heart Association
Summary:
Research on how obesity impacts the diagnosis, management and outcomes of heart and blood vessel disease, heart failure and arrhythmias is summarized in a new statement. Waist circumference, an indicator of abdominal obesity, should be regularly measured as it is a potential warning sign of increased cardiovascular disease risk. Interventions that lead to weight loss improve risk factors yet may not always lead to improvement in coronary artery disease outcomes.
People with abdominal obesity and excess fat around the body's mid-section and organs have an increased risk of heart disease even if their body mass index (BMI) measurement is within a healthy weight range, according to a new Scientific Statement from the American Heart Association published today in the Association's flagship journal, Circulation. COMMENT: Decreasing belly fat is one of our key goals for our members. (See scientific statement)
Long-term weight retention and associated health risks identified in obese adults
Date:
April 14, 2021
Source:
BMC (BioMed Central)
Summary:
UK adults who are overweight or obese retain their weight over time, which is associated with an increased risk of health complications and death, according to a new study. (See study)
Keeping fit with HIIT really does work
Short bursts of activity you can easily do at home keep your fitness up
Date:
April 15, 2021
Source:
The Physiological Society
Summary:
Recently, researchers have been studying whether shorter variations of HIIT, involving as little as 4-min of high intensity exercise per session (excluding a warm up and cool down), also improve health. A new review paper collates a decade's worth of research on the topic of this so-called low-volume high HIIT for health. The findings of this study show that low-volume HIIT (typically involving less than ~20 mins total exercise time -- inclusive of warm up and cool down) yields comparable improvements to interventions meeting the current guidelines despite requiring significantly less time.
So, what is low-volume HIIT? As HIIT involves active periods of work interspersed with recovery periods, the researchers defined low-volume HIIT as interventions which included less than 15 minutes of high intensity exercise per session (not including recovery periods).(See study) COMMENT: THIS STUDY REINFORCES OUR FOCUS OF GETTING OUR MEMBERS TO DO SOME VERSION OF HIIT A COUPLE TIMES A WEEK, EVEN FOR A FEW MINUTES. Remember intensity is relative. What someone might find hard another might find easy. We would like you to work hard a few minutes a couple times a week.
Prehistoric Pacific Coast diets had salmon limits
Date:
April 12, 2021
Source:
Washington State University
Summary:
Humans cannot live on protein alone - even for the ancient indigenous people of the Pacific Northwest whose diet was once thought to be almost all salmon. Anthropologists argue such a protein-heavy diet would be unsustainable and document the many dietary solutions ancient Pacific Coast people in North America likely employed to avoid 'salmon starvation,' a toxic and potentially fatal condition brought on by eating too much lean protein. (see study)
IMPORTANT STUDY
Leisure physical activity is linked with health benefits but work activity is not
Date:
April 8, 2021
Source:
European Society of Cardiology
Summary:
The first large study showing that leisure time physical activity and occupational physical activity have opposite, and independent, associations with cardiovascular disease risk and longevity. During a median follow-up of 10 years, there were 9,846 (9.5%) deaths from all causes and 7,913 (7.6%) major adverse cardiovascular events (MACE, defined as fatal and nonfatal myocardial infarction, fatal and non-fatal stroke, and other coronary death). (SEE STUDY)
COMMENT: I was shocked by this.
I feel this is is important because even though production and lab people may get a good deal of activity in their day doing production/lab work it does not equate to the same benefit of exercise, especially exercise that elevates heart rate.
Compared to low leisure time physical activity, after adjustment for age, sex, lifestyle, health, and education, moderate, high, and very high activity were associated with 26%, 41%, and 40% reduced risks of early death, respectively. In contrast, compared to low work activity, high and very high activity were associated with 13% and 27% increased risks of death, respectively.
Similarly, after adjustments, compared to low leisure activity, moderate, high, and very high levels of leisure activity were associated with 14%, 23%, and 15% reduced risks of MACE, respectively. Compared to low work activity, high and very high levels were associated with 15% and 35% increased risks of MACE, respectively.
Professor Holtermann said: "Many people with manual jobs believe they get fit and healthy by their physical activity at work and therefore can relax when they get home. Unfortunately, our results suggest that this is not the case. And while these workers could benefit from leisure physical activity, after walking 10,000 steps while cleaning or standing seven hours in a production line, people tend to feel tired so that's a barrier.”
While the study did not investigate the reasons for the opposite associations for occupational and leisure time physical activity, Professor Holtermann said: "A brisk 30-minute walk will benefit your health by raising your heart rate and improving your cardiorespiratory fitness, while work activity often does not sufficiently increase heart rate to improve fitness. In addition, work involving lifting for several hours a day increases blood pressure for many hours, which is linked with heart disease risk, while short bursts of intense physical activity during leisure raises blood pressure only briefly.”
Keep pace: Walking with a partner is great but might slow you down
Date:
April 2, 2021
Source:
Purdue University
Summary:
A new study shows that couples often decreased their speed when walking together. Speed further decreased if they were holding hands. (SEE STUDY)
Cardiorespiratory fitness improves grades at school
Date:
March 30, 2021
Source:
Université de Genève
Summary:
Studies indicate a link between children's cardiorespiratory fitness and their school performance: the more athletic they are, the better their marks in the main subjects. Similarly, cardiorespiratory fitness is known to benefit cognitive abilities. But what is the real influence of such fitness on school results? Researchers tested pupils from eight Geneva schools. Their results show that there is an indirect link with cardiorespiratory fitness influencing cognitive abilities, which in turn, influence school results. (See Study)
Exercise, healthy diet in midlife may prevent serious health conditions in senior years
Date:
March 31, 2021
Source:
American Heart Association
Summary:
Regular exercise and a healthy diet for middle-aged adults may be key to achieving optimal cardiometabolic health later in life. Cardiometabolic health risk factors include the metabolic syndrome, a cluster of health conditions such as excess body fat around the waist, high blood pressure, high blood sugar, abnormal cholesterol or triglyceride levels that increase the risk of heart disease, stroke and Type 2 diabetes. (See Study)
Kids' metabolic health can be improved with exercise during pregnancy: here's why
Date:
March 30, 2021
Source:
Joslin Diabetes Center
Summary:
Many previous studies have linked increased maternal body weight and unhealthy diets to poorer metabolic outcomes in offspring, often many years later. Understanding the mechanisms of how maternal exercise can reverse these effects might lead to interventions that prevent these diseases transmitting across generations.
Fasting can be an effective way to start a diet
Date:
March 30, 2021
Source:
Max Delbrück Center for Molecular Medicine in the Helmholtz Association
Summary:
Those who need to change their eating habits to normalize their blood pressure should start with a fast. Scientists explain why patients can use it as a tool to improve their health in the long term.
More protein doesn't mean more strength in resistance-trained middle-aged adults
Date:
March 25, 2021
Source:
University of Illinois at Urbana-Champaign, News Bureau
Summary:
A 10-week muscle-building and dietary program involving 50 middle-aged adults found no evidence that eating a high-protein diet increased strength or muscle mass more than consuming a moderate amount of protein while training. The intervention involved a standard strength-training protocol with sessions three times per week. None of the participants had previous weightlifting experience. COMMENT: THIS IS CONSISTENT WITH WHAT I HAVE SAID TO PEOPLE IN THE PAST THAT AN ADEQUATE AMOUNT OF PROTEIN IS ENOUGH TO HELP YOU BUILD MUSCLE. SEE STUDY "The moderate-protein group consumed about 1.2 grams of protein per kilogram of body weight per day (WHICH IS MORE THAN THE RDA), and the high-protein group consumed roughly 1.6 grams per kilogram per day," said Colleen McKenna, a graduate student in the division of nutritional sciences and registered dietician at the University of Illinois Urbana-Champaign who led the study with U. of I. kinesiology and community health professor Nicholas Burd.
Physical activity helps curb low-grade inflammation in children
Low physical activity, unhealthy diet quality, and being overweight is the most unfavourable combination
Date:
March 23, 2021
Source:
University of Jyväskylä - Jyväskylän yliopisto
Summary:
According to a recent study, accumulating more brisk and vigorous physical activity can curb adiposity-induced low-grade inflammation. The study also reported that diet quality had no independent association with low-grade inflammation. (SEE STUDY)
Cells burn more calories after just one bout of moderate aerobic exercise, OSU study finds
Date:
March 22, 2021
Source:
Oregon State University
Summary:
In a recent study testing the effects of exercise on overall metabolism, researchers found that even a single session of moderate aerobic exercise makes a difference in the cells of otherwise sedentary people. (SEE STUDY)
Frequent consumption of meals prepared away from home linked to increased risk of early death
Date:
March 25, 2021
Source:
Elsevier
Summary:
Dining out is a popular activity worldwide, but there has been little research into its association with health outcomes. Investigators looked at the association between eating out and risk of death and concluded that eating out very frequently is significantly associated with an increased risk of all-cause death, which warrants further investigation. (SEE STUDY) COMMENT: WHEN YOU PREPARE AND EAT AT HOME YOU CAN CONTROL YOUR CALORIES AND THE QUALITY OF YOUR FOOD MUCH BETTER.
Eating processed meat could increase dementia risk, researchers say
Date:
March 21, 2021
Source:
University of Leeds
Summary:
Eating processed meat has been linked with an increased risk of developing dementia, say researchers exploring a potential link between consumption of meat and development of dementia. COMMENT: ANOTHER REASON WHY YOU SHOULD NOT EAT PROCESSED MEATS. (SEE STUDY)
Should you take fish oil? Depends on your genotype
Date:
March 25, 2021
Source:
University of Georgia
Summary:
Fish oil supplements are a billion-dollar industry built on a foundation of purported, but not proven, health benefits. Now, new research indicates that taking fish oil only provides health benefits if you have the right genetic makeup. ——-. But if you do not have that right genotype, taking a fish oil supplement actually increases your triglycerides."(SEE STUDY) COMMENT: I CAN NOT RECOMMEND SUPPLEMENTS AS A HEALTH COACH. I DO TAKE FISH OIL.
In women, higher body fat may protect against heart disease death, study shows
Date:
March 16, 2021
Source:
University of California - Los Angeles Health Sciences
Summary:
A new study shows that while men and women who have high muscle mass are less likely to die from heart disease, it also appears that women who have higher levels of body fat -- regardless of their muscle mass -- have a greater degree of protection than women with less fat. See study
Pick up the pace! Slow walkers four times more likely to die from COVID-19, study finds
Date:
March 16, 2021
Source:
University of Leicester
Summary:
Slow walkers are almost four times more likely to die from COVID-19, and have over twice the risk of contracting a severe version of the virus, according to researchers in a new study. See study The analysis found slow walkers of a normal weight to be almost 2.5 times more likely to develop severe COVID-19 and 3.75 times more likely to die from the virus than normal weight fast walkers.
Exercise during pregnancy may save kids from health problems as adults
Parental obesity predisposes children to develop diabetes, metabolic issues
Date:
March 15, 2021
Source:
University of Virginia Health System
Summary:
One day soon, a woman's first trip to the doctor after conceiving may include a prescription for an exercise program. See study
Eating before 8:30 a.m. could reduce risk factors for type 2 diabetes
Intermittent fasting study finds eating earlier was associated with lower blood sugar levels and insulin resistance
Date:
March 18, 2021
Source:
The Endocrine Society
Summary:
People who start eating before 8:30 a.m. had lower blood sugar levels and less insulin resistance, which could reduce the risk of developing type 2 diabetes, according to a new study.
People who start eating before 8:30 a.m. had lower blood sugar levels and less insulin resistance, which could reduce the risk of developing type 2 diabetes, according to a study presented virtually at ENDO 2021, the Endocrine Society's annual meeting.
"We found people who started eating earlier in the day had lower blood sugar levels and less insulin resistance, regardless of whether they restricted their food intake to less than 10 hours a day or their food intake was spread over more than 13 hours daily," said lead researcher Marriam Ali, M.D., of Northwestern University in Chicago, Ill. See study
High fat diets may over-activate destructive heart disease protein
Date:
March 2, 2021
Source:
University of Reading
Summary:
Consumption of a high fat diet may be activating a response in the heart that is causing destructive growth and lead to greater risk of heart attacks, according to new research. (See Study)
Deciphering the genetics behind eating disorders
Date:
March 1, 2021
Source:
Université de Genève
Summary:
By analysing the genome of tens of thousand people, a team has discovering similarities between the genetic bases of anorexia nervosa, bulimia nervosa or binge-eating disorder, and those of psychiatric disorders. Eating disorders differ in their genetic association with anthropometric traits. Thus, genetic predisposition to certain weight traits may be a distinctive feature of anorexia nervosa, bulimia nervosa or binge-eating disorder. (see study)
The right '5-a-day' mix is 2 fruit and 3 vegetable servings for longer life
Date:
March 1, 2021
Source:
American Heart Association
Summary:
Higher consumption of fruits and vegetables is associated with a lower risk of death in men and women, according to data representing nearly 2 million adults. Five daily servings of fruits and vegetables, eaten as 2 servings of fruit and 3 servings of vegetables, may be the optimal amount and combination for a longer life. These findings support current U.S. dietary recommendations to eat more fruits and vegetables and the simple public health message '5-a-day.' COMMENT: Like I always say when it comes to a meal think where you are going to get your fruits and veggies from first. See Study
Belly fat resistant to every-other-day fasting
Studies in mice show fat location matters for intermittent fasting
Date:
March 3, 2021
Source:
University of Sydney
Summary:
Scientists have mapped out what happens to fat deposits during intermittent fasting (every second day), with an unexpected discovery that some types of fat are more resistant to weight loss. (see study)
Accelerating gains in abdominal fat during menopause tied to heart disease risk
Date:
March 3, 2021
Source:
University of Pittsburgh
Summary:
Women who experience an accelerated accumulation of abdominal fat during menopause are at greater risk of heart disease, even if their weight stays steady, according to a new analysis. The study -- based on a quarter century of data collected on hundreds of women -- indicates that measuring waist circumference during preventive health care appointments for midlife women could be a better early indicator of heart disease risk than weight or BMI. COMMENT: Like I always say the abdomen circumference next to blood pressure are some of the important biomarkers that you should measure regularly. (see study)
Excess body weight linked with worse heart health even in people who exercise
Date:
January 22, 2021
Source:
European Society of Cardiology
Summary:
Physical activity does not undo the negative effects of excess body weight on heart health, according to a new study. See study From study overweight and obese participants were at greater cardiovascular risk than their peers with normal weight, irrespective of activity levels. As an example, compared to inactive normal weight individuals, active obese people were approximately twice as likely to have high cholesterol, four times more likely to have diabetes, and five times more likely to have high blood pressure. Dr. Lucia said: "Exercise does not seem to compensate for the negative effects of excess weight. This finding was also observed overall in both men and women when they were analysed separately." COMMENT: EXCESS WEIGHT IMPACTS YOUR HEALTH......
Mediterranean-style diet linked to better thinking skills in later life
Date:
February 10, 2021
Source:
University of Edinburgh
Summary:
People who eat a Mediterranean-style diet -- particularly one rich in green leafy vegetables and low in meat -- are more likely to stay mentally sharp in later life, a study shows. Closely adhering to a Mediterranean diet was associated with higher scores on a range of memory and thinking tests among adults in their late 70s, the research found. The study found no link, however, between the Mediterranean-style diet and better brain health. See Study COMMENT: MORE AMMO TO THE DIET I FOLLOW :)
Study compares low-fat, plant-based diet to low-carb, animal-based diet
Date:
January 21, 2021
Source:
NIH/National Institute of Diabetes and Digestive and Kidney Diseases
Summary:
People on a low-fat, plant-based diet ate fewer daily calories but had higher insulin and blood glucose levels, compared to when they ate a low-carbohydrate, animal-based diet, according to a small but highly controlled study. The study compared the effects of the two diets on calorie intake, hormone levels, body weight, and more. The main results showed that people on the low-fat diet ate 550 to 700 fewer calories per day than when they ate the low-carb diet. Despite the large differences in calorie intake, participants reported no differences in hunger, enjoyment of meals, or fullness between the two diets. Participants lost weight on both diets, but only the low-fat diet led to a significant loss of body fat.
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Link between gut microbes, diet and illnesses revealed
Date:
January 11, 2021
Source:
King's College London
Summary:
Diets rich in healthy and plant-based foods encourages the presence of gut microbes that are linked to a lower risk of common illnesses including heart disease, research has found. see more COMMENT: AGAIN THIS STUDY SHOWS THE IMPORTANCE OF A HEALTHY GUT MICROBE, WICH IS BUILT ON A HEALTHY DIET-SEE Mediterranean diet.
Mediterranean diet may decrease risk of prostate cancer progression
Date:
January 7, 2021
Source:
University of Texas M. D. Anderson Cancer Center
Summary:
In a study to examine a Mediterranean diet in relation to prostate cancer progression in men on active surveillance, researchers found that men with localized prostate cancer who reported a baseline dietary pattern that more closely follows the key principles of a Mediterranean-style diet fared better over the course of their disease. COMMENT: AGAIN THIS STUDY SHOWS THE IMPORTANCE OF A DIET I HIGHLY RECOMMEND
Low fitness linked to higher psoriasis risk later in life
Date:
January 12, 2021
Source:
University of Gothenburg
Summary:
Scientists have now demonstrated a connection between inferior physical fitness in young adults and elevated risk of the autoimmune disease psoriasis. For the male recruits to compulsory military training who were rated as the least fit, the risk of developing psoriasis later was 35 percent higher than for the fittest. see more
No limit to cardiovascular benefits of exercise, study finds
Date:
January 12, 2021
Source:
PLOS
Summary:
Physical activity is not only associated with a lower risk of cardiovascular disease, but there is no threshold for that association, with the lowest risk of cardiovascular disease seen for those who are most active, according to a new study. see more COMMENT: SHOWS MORE CARDIO ENHANCEMENT THE HEALTHIER YOU WILL BE
Not just a guys' club: Resistance training benefits older women just as much as older men
Date:
January 7, 2021
Source:
University of New South Wales
Summary:
Men and women aged over 50 can reap similar relative benefits from resistance training, a new study shows. see more COMMENT: EVERYONE CAN BENEFIIT FROM STRENGTH TRAINING
MIND and Mediterranean diets associated with later onset of Parkinson's disease
Date:
January 13, 2021
Source:
University of British Columbia
Summary:
A new study suggests a strong correlation between following the MIND and Mediterranean diets and later onset of Parkinson's disease (PD). While researchers have long known of neuroprotective effects of the MIND diet for diseases like Alzheimer's and dementia, this study is the first to suggest a link between this diet and brain health for Parkinson's disease (PD). see more COMMENT: AGAIN THIS STUDY SHOWS THE IMPORTANCE OF A DIET I HIGHLY RECOMMEND
1/1/21
New Dietary Guidelines for Americans-What is new!
'Ultraprocessed' is the new way of talking about foods that should not be consumed regularly or in large amounts — tons of evidence has come in within the last five years. It is the main food sources of sugar, saturated fat and salt, which need to be limited. ‘Ultraprocessed’ was not included because the independence of the 2020 Dietary Guidelines Advisory Committee was removed by the federal government. There is still a lot of good in it and it should be followed but try to limit ‘Ultraprocessed’ foods.
What are Ultraprocessed foods.
• The committee report suggested reducing current guidance from two drinks for men and one drink a day for women to one drink a day for both women and men.
• The committee had also recommended that no amount of added sugar is OK for a baby's development.
• "For about the first 6 months of life, exclusively feed infants human milk. Continue to feed infants human milk through at least the first year of life, and longer if desired," the new guidelines stated, adding that if human milk is unavailable parents and guardians should feed infants "iron-fortified" formula during the first year of life.
• The guidance states that a "healthy dietary pattern" consists of nutrient-dense forms of foods and beverages across all food groups, in recommended amounts, and within calorie limits. These foods consist of protein, oils, dairy, vegetables, grains and fruits.
• This pattern includes dark green, red and orange vegetables, beans, peas, lentils and other starches, whole fruits and whole grains, as well as vegetable oils, lean meats, poultry, eggs, nuts, fat-free or low-fat milk, yogurt and cheese.
• And lastly, the final guideline is to "limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages, at every life stage." see more here
• The American Institute for Cancer Research also suggested that the recommendations don't fully represent research about the health benefits of reducing the intake of processed meats and added sugars beyond the 10% of calories recommended by the new guidelines.
• The guidelines don't touch on the topic of red meat -- a major supplier of saturated fat in the American diet and a huge player in the argument over food sustainability and environmental impact. Instead, the guidelines suggest replacing processed or high-fat meats, like hot dogs, sausages and bacon, with seafood or beans, peas and lentils to meet protein recommendations. They also suggest that the majority of meat and poultry a person consumes should be fresh, frozen or canned, and in lean forms, like chicken breast or ground turkey, rather than processed meats like ham or other deli meat.
Three pillars of mental health: Good sleep (sleep quality), exercise, raw fruits and veggies
Date:
December 16, 2020
Source:
University of Otago
Summary:
Getting good quality sleep, exercising, and eating more raw fruits and vegetables predicts better mental health and well-being in young adults, a study has found."This is surprising because sleep recommendations predominantly focus on quantity rather than quality. While we did see that both too little sleep -- less than eight hours -- and too much sleep -- more than 12 hours -- were associated with higher depressive symptoms and lower well-being, sleep quality significantly outranked sleep quantity in predicting mental health and well-being. COMMENT: IT IS NOT ABOUT JUST QUANTITY IT IS ABOUT QUALITY FOR GOOD HEALTH WHEN IT COMES TO SLEEP. https://www.sciencedaily.com/releases/2020/12/201216094647.htm
Does sharing health data help maintain weight loss?
Drexel study suggests sharing self-monitored health data improves person's weight loss maintenance
Date:
December 14, 2020
Source:
Drexel University
Summary:
Research suggests that health counselors having access to self-monitored health data would improve a person's weight loss maintenance.
Creating healthy habits, like increasing physical activity and improving eating habits, can be difficult to maintain long term, especially without accountability. Research from the Center for Weight, Eating and Lifestyle Science (WELL Center) in the College of Arts and Sciences at Drexel University suggests that health counselors having access to self-monitored health data would improve a person's weight loss maintenance. COMMENTS: Working with coaches like us can help you reach your weigt loss goals. https://www.sciencedaily.com/releases/2020/12/201214104726.htm
Test your heart health by climbing stairs
Date:
December 11, 2020
Source:
European Society of Cardiology
Summary:
Climbing four flights of stairs in less than a minute indicates good heart health, according to new research=60 STEPS. COMMENTS: I HAVE MENTIONED STAIR CLIMBING BEFORE. HERE YET AGAIN ANOTHER STUDY SHOWING ITS IMPORTANCE. https://www.sciencedaily.com/releases/2020/12/201211083104.htm
The Use of Lifting Straps Alters the Entire Load-Velocity Profile During the Deadlift Exercise
https://journals.lww.com/nsca-jscr/Abstract/2020/12000/The_Use_of_Lifting_Straps_Alters_the_Entire.6.aspx COMMENT: I DO NOT SUGGEST THE USE OF STRAPS OR BELTS IN MOST TRAINING PROGRAMS-THIS REINFORCES MY OPINION.
Effects of an Experimental vs. Traditional Military Training Program on 2-Mile Run Performance During the Army Physical Fitness Test
Thus, for short-term training of military personnel, RPE intensity-specific running program comprising aerobic and anaerobic system development can enhance 2-mile run performance superior to a traditional program while reducing training volume (60 minutes per session vs. 43.2 minutes per session, respectively). Future research should extend the training period to determine efficacy of this training approach for long-term improvement of aerobic capacity and possible reduction of musculoskeletal injury.
https://journals.lww.com/nsca-jscr/Abstract/2020/12000/Effects_of_an_Experimental_vs__Traditional.18.aspx COMMENT: ANOTHER STUDY POINTING TO HIIT ON PERFORMANCE.
Effects of Low-Load, Higher-Repetition vs. High-Load, Lower-Repetition Resistance Training Not Performed to Failure on Muscle Strength, Mass, and Echo Intensity in Healthy Young Men: A Time-Course Study The lack of difference in time-course changes between LLHR and HLLR programs suggests that low-load training can exert similar effects on muscle mass and characteristics as high-load training by increasing the number of repetitions, even when not performed to failure.https://journals.lww.com/nsca-jscr/Abstract/2020/12000/Effects_of_Low_Load,_Higher_Repetition_vs_.19.aspx COMMENT: ANOTHER STUDY SHOWING THAT YOU DO NOT HAVE TO DO HIGH LOAD TRAINING TO ELICIT MUSCULAR DEVELOPMENT.