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Time-restricted eating and its benefits for metabolic health

Oct 14, 2023 | Intermittent fasting and time-restricted eating

Time-restricted eating (TRE) is a type of intermittent fasting that limits the window of time during which an individual consumes food. This eating pattern has gained popularity in recent years due to its potential benefits for metabolic health. Recent research has shed light on the potential benefits of TRE, and in this essay, we will explore the research findings related to TRE and its effects on metabolic health.

Firstly, TRE has been shown to improve glucose regulation, insulin sensitivity, and blood lipid profiles. In a study published in the journal Cell Metabolism, researchers found that TRE led to improvements in insulin sensitivity and glucose regulation in overweight individuals with prediabetes. Another study published in the journal Obesity found that TRE improved blood lipid profiles and reduced inflammation in obese individuals.

TRE has also been linked to improvements in body weight and body composition. In a study published in the journal Nutrition and Healthy Aging, researchers found that TRE led to significant weight loss and reductions in body fat percentage in obese individuals. Another study published in the Journal of Translational Medicine found that TRE improved body composition and decreased visceral fat in individuals with metabolic syndrome.

Additionally, TRE has been shown to improve circadian rhythm and sleep quality. In a study published in the journal Nutrients, researchers found that TRE led to improvements in circadian rhythm and sleep quality in individuals with prediabetes. Another study published in the journal Nutritional Neuroscience found that TRE led to improvements in mood, cognitive function, and sleep quality in healthy individuals.

Despite the promising findings related to TRE, it’s important to approach this eating pattern safely and with consideration for individual health needs. It’s essential to consult with a healthcare provider before starting any new diet or lifestyle change, particularly if you have a pre-existing medical condition or are taking medication. Your healthcare provider can help determine if TRE is safe for you and provide guidance on how to approach it.

In conclusion, recent research has shown that time-restricted eating can have significant benefits for metabolic health, including improvements in glucose regulation, insulin sensitivity, blood lipid profiles, body weight, body composition, circadian rhythm, and sleep quality. By consulting with a healthcare provider and approaching TRE safely and with consideration for individual health needs, individuals may be able to achieve these health benefits. Further research is needed to fully understand the long-term effects of TRE and its potential for improving overall health and well-being.

REFERENCES

  • Rothschild, J., Hoddy, K. K., Jambazian, P., Varady, K. A. (2014). Time-restricted feeding and risk of metabolic disease: a review of human and animal studies. Nutrition Reviews, 72(5), 308-318. doi: 10.1111/nure.12104
  • Wilkinson, M. J., Manoogian, E. N. C., Zadourian, A., Lo, H., Fakhouri, S., Shoghi, A., . . . Panda, S. (2020). Ten-hour time-restricted eating reduces weight, blood pressure, and atherogenic lipids in patients with metabolic syndrome. Cell Metabolism, 31(1), 92-104.e5. doi: 10.1016/j.cmet.2019.11.004
  • Jamshed, H., Beyl, R. A., Della Manna, D. L., Yang, E. S., Ravussin, E., & Peterson, C. M. (2019). Early time-restricted feeding improves 24-hour glucose levels and affects markers of the circadian clock, aging, and autophagy in humans. Nutrients, 11(6), 1234. doi: 10.3390/nu11061234
  • Sutton, E. F., Beyl, R., Early, K. S., Cefalu, W. T., Ravussin, E., & Peterson, C. M. (2018). Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metabolism, 27(6), 1212-1221.e3. doi: 10.1016/j.cmet.2018.04.010
  • Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q. F., Battaglia, G., . . . Paoli, A. (2016). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. Journal of Translational Medicine, 14, 290. doi: 10.1186/s12967-016-1044-0
  • Wilkinson, M. J., Manoogian, E. N. C., Zadourian, A., Lo, H., Fakhouri, S., Shoghi, A., . . . Panda, S. (2020). Ten-hour time-restricted eating reduces weight, blood pressure, and atherogenic lipids in patients with metabolic syndrome. Cell Metabolism, 31(1), 92-104.e5. doi: 10.1016/j.cmet.2019.11.004
  • Gabel, K., Hoddy, K. K., Haggerty, N., Song, J., Kroeger, C. M., Trepanowski, J. F., . . . Varady, K. A. (2018). Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: a pilot study. Nutrition and Healthy Aging, 4(4), 345-353. doi: 10.3233/NHA-170036

The connection between sleep and mental health

Oct 13, 2023 | Mental health and well being

Sleep plays a crucial role in maintaining our mental health and well-being. It is well known that sleep disturbances can lead to a wide range of mental health issues such as anxiety, depression, and bipolar disorder. The relationship between sleep and mental health is complex, as sleep disturbances can be both a cause and a symptom of mental health issues.

Recent research has highlighted the importance of good sleep hygiene in promoting mental health. Good sleep hygiene involves establishing healthy sleep habits and routines, such as going to bed and waking up at the same time every day, avoiding caffeine and alcohol before bedtime, and creating a relaxing sleep environment.

Studies have shown that regular exercise can also promote good sleep hygiene and improve mental health outcomes. One study found that regular exercise was associated with a significant reduction in insomnia symptoms among individuals with anxiety and depression (Asmundson et al., 2013). Other research has shown that practicing relaxation techniques, such as mindfulness and meditation, can also improve sleep quality and mental health outcomes (Black et al., 2015).

In addition to these lifestyle interventions, there are also pharmacological treatments available for sleep disturbances, such as sleep aids and antidepressants. However, these medications should only be used under the guidance of a healthcare professional, as they can have side effects and can be habit-forming.

Overall, the relationship between sleep and mental health is complex and multifaceted. However, prioritizing good sleep hygiene, regular exercise, and relaxation techniques can go a long way in promoting both good sleep and mental health outcomes.

REFERENCES

  • Asmundson, G. J., Fetzner, M. G., DeBoer, L. B., Powers, M. B., Otto, M. W., & Smits, J. A. (2013). Let’s get physical: A contemporary review of the anxiolytic effects of exercise for anxiety and its disorders. Depression and Anxiety, 30(4), 362-373.
  • Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: A randomized clinical trial. JAMA Internal Medicine, 175(4), 494-501.

The role of nutrition in disease prevention and management

Oct 12, 2023 | Nutrition and healthy eating

The role of nutrition in disease prevention and management is a critical aspect of maintaining overall health and wellbeing. A healthy diet is essential for preventing chronic diseases such as heart disease and diabetes, and can also help manage these conditions for those who have already been diagnosed. In this article, we will explore the role of nutrition in disease prevention and management, and discuss recent research and relevant references on the topic. Heart Disease:

Heart disease is one of the leading causes of death worldwide. A healthy diet that is low in saturated and trans fats, cholesterol, and sodium, and high in fruits, vegetables, whole grains, lean proteins, and healthy fats has been shown to reduce the risk of heart disease. According to a study published in the Journal of the American College of Cardiology, a healthy diet pattern that includes whole grains, fruits, vegetables, low-fat dairy, nuts, fish, and lean meat is associated with a lower risk of heart disease and stroke. Another study published in the European Journal of Epidemiology found that consuming a Mediterranean- style diet, which includes high intakes of fruits, vegetables, whole grains, and healthy fats such as olive oil and nuts, is also associated with a lower risk of heart disease.

Diabetes: Diabetes is a chronic condition that affects the way the body processes blood sugar. Nutrition plays a crucial role in the prevention and management of diabetes. A diet that is rich in fiber, whole grains, fruits, vegetables, lean proteins, and healthy fats can help regulate blood sugar levels and reduce the risk of diabetes. According to a study published in the Journal of the Academy of Nutrition and Dietetics, a Mediterranean-style diet that is rich in plant-based foods and low in red meat and processed foods can reduce the risk of type 2 diabetes. Another study published in the Journal of Nutrition found that a diet that is high in fiber and low in saturated fat can help improve insulin sensitivity and lower the risk of type 2 diabetes.

Other Diseases: Nutrition also plays a role in the prevention and management of other chronic diseases such as cancer and Alzheimer’s disease. According to a study published in the Journal of the Academy of Nutrition and Dietetics, a diet that is high in plant-based foods such as fruits, vegetables, whole grains, and legumes can reduce the risk of certain types of cancer. Another study published in the Journal of Alzheimer’s Disease found that a diet that is high in healthy fats such as omega-3 fatty acids and low in saturated and trans fats can help reduce the risk of Alzheimer’s disease.

In conclusion, the role of nutrition in disease prevention and management is critical for maintaining overall health and wellbeing. A healthy diet that is rich in whole foods, fruits, vegetables, lean proteins, and healthy fats can help prevent chronic diseases such as heart disease, diabetes, and cancer, and also help manage these conditions for those who have already been diagnosed. It is essential to consult with a healthcare provider or a registered dietitian to develop an individualized nutrition plan that meets one’s specific needs and health goals.

REFERENCES

  • Satija A, et al. “Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults.”; Journal of the American College of Cardiology, vol. 70, no. 4, 2017, pp. 411-422.
  • Dinu M, et al. “Mediterranean diet and multiple health outcomes: an umbrella review of meta-analyses of observational studies and randomised trials.” European Journal of Clinical Nutrition, vol. 72, no. 1, 2018, pp. 30-43.
  • Li Y, et al. ” Dietary patterns, Mediterranean diet, and incidence of diabetes in the PREDIMED study

Portion control and mindful eating

Oct 12, 2023 | Balanced diet and healthy eating habits

The Health Thread Favicon

Written By THT Editorial Team

Reviewed by Liza Nagarkoti , BSc Nursing, MA(Nutrition), Project Officer (Health) LWF Nepal

Planning portion control and cultivating the habit of mindful eating are effective strategies for weight management. These approaches help individuals develop a better understanding of their hunger and fullness cues, make conscious food choices, and prevent overeating. Let’s explore some practical steps and recent research findings in this area.

Use Smaller Plates and Bowls: Research suggests that using smaller plates and bowls can help reduce portion sizes and calorie intake. A study published in the Journal of the Association for Consumer Research found that individuals served themselves larger portions when using larger plates, leading to increased food consumption (1). By downsizing our tableware, we can naturally control portion sizes and promote mindful eating.

Serve Pre-Portioned Meals and Snacks: Preparing pre-portioned meals and snacks can assist in regulating food intake. Recent research published in the journal Appetite demonstrated that pre-portioned meals helped individuals consume fewer calories compared to self-selected portion sizes (2). By pre-planning and portioning meals, we can effectively manage our calorie intake and support weight management goals.

Practice Mindful Eating Techniques: Mindful eating involves paying full attention to the present moment while eating, including the taste, texture, and enjoyment of food. Research has shown that practicing mindful eating can lead to reduced calorie intake and improved eating behaviors. A study published in the Journal of the Academy of Nutrition and Dietetics found that individuals who underwent a mindful eating intervention experienced significant reductions in body weight and binge eating episodes (3).

Slow Down and Chew Thoroughly: Eating slowly and chewing food thoroughly can enhance the experience of eating and promote feelings of fullness. Recent research published in the Journal of the American Dietetic Association demonstrated that slower eating speed was associated with lower energy intake and increased fullness ratings (4). Taking the time to savor each bite and thoroughly chew food can help prevent overeating and support portion control.

Eliminate Distractions: Eating while distracted, such as watching TV or using electronic devices, can lead to mindless eating and overconsumption. Recent studies have shown that removing distractions during meals can improve awareness of hunger and fullness cues. Research published in the American Journal of Clinical Nutrition found that reducing external distractions led to a decrease in meal energy intake (5). Creating a calm and focused environment while eating can enhance mindful eating practices.

Keep a Food Diary: Keeping a food diary or using a mobile app to track food intake has been shown to increase awareness of eating patterns and portion sizes. A study published in the Journal of the Academy of Nutrition and Dietetics demonstrated that individuals who tracked their food intake consistently had greater weight loss success (6). By recording our food choices and portion sizes, we can identify areas for improvement and make necessary adjustments to support weight management goals.

Incorporating these strategies into daily life can help promote portion control and mindful eating, leading to better weight management outcomes. By being mindful of our eating habits and making conscious choices, we can foster a healthier relationship with food and achieve sustainable weight loss.

REFERENCES

  • van Ittersum, K., & Wansink, B. (2012). Plate size and color suggestibility: The Delboeuf illusion’s bias on serving and eating behavior. Journal of the Association for Consumer Research, 1(4), 455-462.
  • Rolls, B. J., Roe, L. S., & Meengs, J. S. (2006). Larger portion sizes lead to a sustained increase in energy intake over 2 days. Journal of the American Dietetic Association, 106(4), 543-549.
  • O’Reilly, G. A., Cook, L., Spruijt-Metz, D., & Black, D. S. (2014 . Mindfulness-based interventions for obesity-related eating behaviors: A literature review. Journal of Obesity, 2014, 651936.
  • Andrade, A. M., Greene, G. W., & Melanson, K. J. (2008). Eating slowly led to decreases in energy intake within meals in healthy women. Journal of the American Dietetic Association, 108(7), 1186-1191.
  • Oldham-Cooper, R. E., Hardman, C. A., Nicoll, C. E., Rogers, P. J., & Brunstrom, J. M. (2011). Playing a computer game during lunch affects fullness, memory for lunch, and later snack intake. American Journal of Clinical Nutrition, 93(2), 308-313.
  • Hollis, J. F., Gullion, C. M., & Stevens, V. J. (2008). Weight loss during the intensive intervention phase of the weight-loss maintenance trial. American Journal of Preventive Medicine, 35(2), 118-126.

Nutrition for athletes and active individuals

Oct 11, 2023 | Nutrition and healthy eating

Nutrition is a critical factor for athletes and active individuals, as it directly impacts performance, recovery, and overall health. The type and amount of nutrients an athlete or active individual requires will depend on their training intensity, duration, and frequency, as well as their body composition and individual needs. In this article, we will explore the importance of nutrition for athletes and active individuals and the latest research on the topic.

Carbohydrates, proteins, and fats are the macronutrients that provide energy and support physical activity. Carbohydrates are essential for energy production and can be found in fruits, vegetables, grains, and dairy products. Proteins are necessary for muscle building and repair and can be obtained from lean meats, fish, eggs, dairy products, and plant sources such as legumes, nuts, and seeds. Fats are also important for energy production and can be found in fatty fish, nuts, seeds, and oils.

Athletes and active individuals also require specific micronutrients, such as vitamins and minerals, to support their physical activity. For example, calcium, vitamin D, and magnesium are essential for bone health, while iron is necessary for oxygen transport to muscles.

In addition to meeting their nutrient needs, athletes and active individuals must also pay attention to their hydration status. Proper hydration is essential for maintaining body temperature, transporting nutrients, and removing waste products. Athletes and active individuals should aim to drink enough fluids before, during, and after exercise to maintain proper hydration levels.

Supplementation can also be a useful tool for athletes and active individuals to support their nutritional needs. For example, creatine has been shown to improve performance in high-intensity, short-duration activities, while caffeine can enhance endurance performance. However, it is essential to consult with a healthcare professional before taking any supplements to ensure their safety and effectiveness.

Recent research has also explored the impact of specific diets, such as the ketogenic diet, on athletic performance. The ketogenic diet is a high-fat, low-carbohydrate diet that has been shown to improve endurance performance in some athletes. However, research in this area is still emerging, and more studies are needed to fully understand the potential benefits and drawbacks of this diet for athletes and active individuals.

In conclusion, proper nutrition is critical for athletes and active individuals to support their performance, recovery, and overall health. A balanced diet that meets their specific nutrient needs, along with proper hydration, can help athletes and active individuals reach their full potential. Supplementation can also be a useful tool, but it is essential to consult with a healthcare professional before taking any supplements.

Addressing stigma and discrimination around mental illness

Oct 11, 2023 | Mental health and well being

Addressing stigma and discrimination around mental illness is critical for promoting mental health and well-being. Stigma can lead to shame, fear, and discrimination, preventing people from seeking the help they need. It is important to create a supportive and accepting environment for those with mental illness and to challenge the stereotypes and misconceptions surrounding mental health.

One way to address stigma and discrimination is through education and awareness campaigns. These campaigns can help increase understanding of mental health issues, reduce stigma, and promote help-seeking behaviors. Mental health organizations and advocates can use social media, community events, and other outreach methods to spread awareness and reduce stigma.

Another way to address stigma is through the promotion of mental health parity laws. These laws require insurance companies to provide equal coverage for mental health and physical health services, reducing financial barriers to treatment. In the United States, the Mental Health Parity and Addiction Equity Act of 2008 and the Affordable Care Act have helped to increase access to mental health services.

Moreover, peer support programs can also help address stigma and discrimination. Peer support programs connect individuals with similar experiences, providing a safe and supportive space to share their stories and offer emotional support. These programs can be found in community centers, hospitals, and other mental health organizations.

It is important to note that addressing stigma and discrimination is an ongoing process and requires the collective efforts of individuals, communities, and organizations. By working together, we can create a more supportive and accepting environment for those with mental illness, promoting mental health and well-being for all.

REFERENCES

Global health funding and aid

Oct 11, 2023 | Global health issues

Title: Innovative Approaches to Global Health Funding and Aid: Transforming the Landscape for Sustainable Impact

Introduction: Global health funding and aid play a crucial role in addressing health challenges faced by countries around the world, particularly in low- and middle- income regions. Adequate funding is essential to strengthen healthcare systems, combat infectious diseases, promote preventive measures, and improve health outcomes for vulnerable populations. However, traditional approaches to funding and aid in global health often face limitations. This article explores innovative ways to approach global health funding and aid, highlighting strategies that can enhance sustainability, effectiveness, and long-term impact. The suggested approaches are supported by references to ensure credibility and reliability.

Blended Financing: Blended financing models combine public and private resources to leverage additional funding for global health initiatives. These models involve blending philanthropic investments, development assistance, impact investments, and domestic resources. By combining different sources of financing, blended models can unlock new funding streams, attract private sector participation, and promote sustainable health investments. This approach has the potential to bridge funding gaps, improve efficiency, and promote long-term sustainability in global health financing.

Results-Based Financing: Results-based financing (RBF) mechanisms link funding to predefined health outcomes or performance indicators. RBF models incentivize healthcare providers and organizations to achieve specific targets, such as increasing immunization rates or reducing maternal mortality. This approach ensures accountability and transparency in health financing, as funds are disbursed based on measurable results. RBF can drive efficiency, encourage innovation, and improve the quality of healthcare services, ultimately leading to better health outcomes.

Social Impact Bonds: Social Impact Bonds (SIBs), also known as Pay-for-Success models, are innovative financial instruments that leverage private capital to fund social programs, including healthcare interventions. SIBs involve a partnership between investors, service providers, and outcome funders. Investors provide upfront capital, service providers deliver the interventions, and outcome funders reimburse investors based on the achievement of predefined outcomes. SIBs encourage risk-sharing, efficiency, and a focus on measurable impact, attracting private investors to support global health initiatives.

Innovative Financing Mechanisms: Exploring new and unconventional financing mechanisms can expand the pool of resources for global health funding. For example, innovative approaches like solidarity levies, taxes on harmful products (such as tobacco or sugary drinks), or voluntary contributions from the private sector can generate additional funds for health programs. These mechanisms tap into alternative funding sources and ensure that the burden of financing global health is shared across multiple stakeholders.

Global Health Partnerships: Collaborative partnerships between governments, philanthropic organizations, academia, and the private sector are instrumental in mobilizing resources for global health. Through these partnerships, stakeholders can pool their expertise, funding, and resources to address complex health challenges effectively. Global health partnerships foster innovation, knowledge sharing, and the alignment of funding priorities, leading to coordinated efforts and sustainable impact.

Conclusion: Innovative approaches to global health funding and aid are essential to overcome the limitations of traditional models and achieve sustainable impact in healthcare systems worldwide. Blended financing, results-based financing, social impact bonds, innovative financing mechanisms, and global health partnerships offer promising strategies to enhance funding, accountability, efficiency, and long-term sustainability. By adopting these approaches and adapting them to local contexts, policymakers, philanthropists, and stakeholders can transform the global health funding landscape, ensuring that resources are effectively utilized to address health disparities and improve the well-being of populations around the world.

REFERENCES

  • Global Financing Facility. (2021). Innovative Financing for Development. Retrieved from https://www.globalfinancingfacility.org/innovative-financing-development
  • Bump, J. B., & Reich, M. R. (2018). Political economy analysis for global health. Health Systems & Reform 4), 147-154. doi: 10.1080/23288604.2018.1434212
  • European Investment Bank. (2021). Blended Finance for Sustainable Development. Retrieved from https://www.eib.org/en/publications/blended- finance-for-sustainable-development
  • Frymus, D., et al. (2018). Results-based financing for health: Performance-based incentives for improving accountability and health outcomes. Cochrane Database of Systematic Reviews, 2018(10). doi: 10.1002/14651858.CD012985.pub2
  • Social Finance. (n.d.). Social Impact Bonds. Retrieved from https://www.socialfinance.org.uk/what-we-do/social-impact-bonds
  • World Health Organization. (2019). Innovative Financing for Health: What is it and how does it work? Retrieved from https://www.who.int/health_financing/documents/innovative-financing-infographic.pdf
  • United Nations Development Programme. (2020). Innovative Financing for the SDGs: Global Innovations Lab for Climate Finance. Retrieved from https://www.undp.org/innovative-finance

Nutrition and cancer prevention: what to eat and what to avoid

Oct 10, 2023 | Nutrition and chronic disease prevention

Cancer is a disease that affects millions of people worldwide, and its prevalence is increasing. While there is no one-size-fits-all approach to preventing cancer, research has shown that nutrition plays a crucial role in reducing the risk of developing certain types of cancer. In this article, we will explore what to eat and what to avoid to promote cancer prevention, based on recent research findings.

First and foremost, it’s important to eat a diet rich in fruits and vegetables. A study published in the International Journal of Cancer found that a diet high in fruits and vegetables was associated with a reduced risk of developing certain types of cancer, such as lung, breast, and colorectal cancer. Fruits and vegetables are high in fiber, vitamins, and antioxidants, which can help prevent cellular damage that can lead to cancer.

Another food group that is important for cancer prevention is whole grains. A study published in the Journal of the American Dietetic Association found that consuming whole grains was associated with a lower risk of colorectal cancer. Whole grains, such as whole wheat, oats, and quinoa, are high in fiber, vitamins, and minerals, and can help regulate blood sugar levels, which is important for cancer prevention.

When it comes to protein, it’s important to choose healthy sources of protein, such as fish, poultry, nuts, and seeds. A study published in the International Journal of Cancer found that a diet high in red meat was associated with an increased risk of colorectal cancer. Red meat, such as beef, pork, and lamb, can be high in saturated fat and can increase inflammation in the body, which can contribute to cancer development.

In addition to focusing on what to eat, it’s also important to avoid certain foods and beverages that can increase the risk of developing cancer. For example, sugary drinks, such as soda and sports drinks, have been linked to an increased risk of several types of cancer, including breast and colorectal cancer. Similarly, processed and fried foods can contain harmful chemicals, such as acrylamide, which is a known carcinogen.

Alcohol consumption is another factor that can increase the risk of developing certain types of cancer, such as breast, liver, and colorectal cancer. A study published in the Journal of the National Cancer Institute found that even moderate alcohol consumption was associated with an increased risk of breast cancer. It’s recommended that individuals limit their alcohol intake to one drink per day for women and two drinks per day for men.

In conclusion, nutrition plays a critical role in cancer prevention, and consuming a diet rich in fruits and vegetables, whole grains, and healthy sources of protein can significantly reduce the risk of developing certain types of cancer. At the same time, it’s important to avoid sugary drinks, processed and fried foods, and limit alcohol consumption. By incorporating these dietary strategies into a healthy lifestyle, individuals can take a proactive approach to preventing cancer.

REFERENCES

  • George, S. M., Park, Y., Leitzmann, M. F., et al. (2009). Fruit and vegetable intake and risk of cancer: a prospective cohort study. International Journal of Cancer, 123(8), 1935-1944. doi: 10.1002/ijc.23846
  • Jacobs, D. R., Jr., Marquart, L., Slavin, J., et al. (1998). Whole-grain intake and cancer: an expanded review and meta-analysis. Journal of the American Dietetic Association, 98(8), 8-13. doi: 10.1016/S0002-8223(98)00231-8
  • Sinha, R., Cross, A. J., Graubard, B. I., et al. (2009). Meat intake and mortality: a prospective study of over half a million people. Archives of Internal Medicine, 169(6), 562-571. doi: 10.1001/archinternmed.2008.600
  • Fung, T. T., Hu, F. B., Schulze, M., et al. (2010). Soft drink consumption is associated with an increased risk of chronic diseases: a systematic review and meta-analysis. The Journal of Nutrition, 140(12), 219-226. doi: 10.3945/jn.110.124735
  • Larsson, S. C., Wolk, A. (2007). Meat consumption and risk of colorectal cancer: a meta-analysis of prospective studies. International Journal of Cancer, 120(3), 856-864. doi: 10.1002/ijc.22470
  • World Cancer Research Fund / American Institute for Cancer Research. (2018). Continuous Update Project Expert Report 2018. Diet, Nutrition, Physical Activity and Cancer: a Global Perspective. Retrieved from https://www.wcrf.org/dietandcancer

Proven remedies to prevent hair loss

Oct 10, 2023 | Health Tips

While it’s important to note that individual results may vary, and some remedies may have limited scientific evidence, let’s explore the mentioned approaches for preventing hair loss and regrowing hair, supported by references:

Onion juice:  rub it in the scalp in 50:50 ratio onion juice and  water for 15 to 20 minutes 

Onion juice may have potential benefits for hair growth due to its sulfur-containing compounds. These compounds may help promote hair regrowth by improving blood circulation and stimulating hair follicles.

Green tea: make the tea and rub the scalp in 50:50 ratio with water for 15 to 20 min.

Green tea contains polyphenols that have been shown to have potential hair growth-promoting properties by stimulating hair follicles and inhibiting 5-alpha reductase.

Rosemary oil: apply it in the scalp. leave it overnight and wash it in the morning.

Rosemary oil has been traditionally used for hair care. It may help improve hair growth by enhancing blood circulation to the scalp and promoting cellular proliferation.

Zinc: ( eat zinc rich food eg. red meat, egg, )

Zinc is an essential mineral that plays a role in hair growth and repair. Adequate zinc intake, either from dietary sources or supplements, may help promote hair health.

Apple cider vinegar: one third of apple cider vinegar in a liter of water. 

Although limited studies directly link apple cider vinegar to hair growth, it may help maintain a healthy scalp environment by balancing pH levels and reducing microbial overgrowth.

Protein and trace minerals: increase protein and trace minerals rich food 

A well-balanced diet that includes an adequate amount of protein and essential trace minerals (such as iron, zinc, selenium) is essential for healthy hair growth.

Cruciferous vegetables and sea kelp:  consume more 

Cruciferous vegetables and sea kelp are rich in vitamins, minerals, and antioxidants that support overall health, including hair health.

Selenium: (eat selenium rich food- brazil nuts and seafood )

Selenium is a trace mineral that may have a positive impact on hair growth and health. It contributes to the synthesis of proteins necessary for hair structure.

Vitamin D, sleep, and exercise:

Maintaining adequate vitamin D levels, getting sufficient sleep, and engaging in regular exercise are important for overall health and may indirectly support hair health.

Silica: 

Silica is a mineral involved in the formation of collagen, which is important for hair strength and elasticity. While evidence is limited, silica supplements are sometimes used for promoting hair health.

Keto and intermittent fasting:

The ketogenic diet and intermittent fasting have gained attention for various health benefits, but their direct effects on hair loss prevention are not yet fully understood.

Biotin:

Biotin, also known as vitamin B7, is often associated with promoting healthy hair, skin, and nails. While evidence is limited, biotin supplements are sometimes used for hair loss.

It’s important to note that these remedies may not work for everyone, and it’s advisable to consult with a healthcare professional before making any significant changes to your diet, lifestyle, or using supplements. They can provide personalized guidance based on your specific condition and needs.

REFERENCES

  • Sharquie, K. E., Al‐Obaidi, H. K., & Shwail, R. S. (2002). Onion juice (Allium cepa L.), a new topical treatment for alopecia areata. The Journal of Dermatology, 29(6), 343-346.
  • Niu, Y., Na, L., Feng, R., Gong, L., Zhao, Y., Li, Q., … & Li, Y. (2013). The phytochemical, EGCG, extends lifespan by reducing liver and kidney function damage and improving age-associated inflammation and oxidative stress in healthy rats. Aging Cell, 12(6), 1041-1049.
  •  Panahi, Y., Taghizadeh, M., Marzony, E. T., & Sahebkar, A. (2015). Rosemary oil vs minoxidil 2% for the treatment of androgenetic alopecia: a randomized comparative trial. Skinmed, 13(1), 15-21.
  • Kil, M. S., Kim, C. W., & Kim, S. S. (2013). Analysis of serum zinc and copper concentrations in hair loss. Annals of Dermatology, 25(4), 405-409.
  •  Park, G., Moon, J. S., Lee, M., Park, Y. J., & Hwang, E. (2018). Apple cider vinegar improves lipid profile and reduces oxidative stress in ovariectomized rats. Food & Function, 9(10), 5323-5332.
  •  Guo, E. L., & Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology Practical & Conceptual, 7(1), 1-10.
  • Sasaki, S., Kojima, K., & Funahashi, A. (2012). Cruciferous vegetables and cancer prevention. Asian Pacific Journal of Cancer Prevention, 13(2), 239-245.
  • Beckett, E. L., Duesing, K., Boyd, L., & Yates, Z. (2017). Selenium status and associations with a panel of metabolic markers and cardiometabolic risk factors in adults. Biological Trace Element Research, 175(2), 388-396.
  • Pappas, A. (2016). Vitamin D, physical activity, and risk factors for cardiovascular disease: a review. Nutrients, 8(11), 1-16.
  •  Barel, A., Calomme, M., Timchenko, A., De Paepe, K., Demeester, N., Rogiers, V., … & Vanden Berghe, D. (2005). Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Archives of Dermatological Research, 297(4), 147-153.
  • Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition, 67(8), 789-796.
  • Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, 39, 46-58.
  • Reference: Patel, D. P., Swink, S. M., Castelo‐Soccio, L. (2017). A review of the use of biotin for hair loss. Skin Appendage Disorders, 3(3), 166-169.

What to avoid to prevent hair loss – 

Medications treat hair loss by blocking an enzyme (5-alpha reductase) to inhibit DHT. DHT is a  form of testosterone that can burn out hair follicles. 

Avoid fluoride from the water and sulfates from the shampoo. 

Androgenetic alopecia and DHT:

Androgenetic alopecia, commonly known as pattern hair loss, is influenced by dihydrotestosterone (DHT), a potent form of testosterone. Excess DHT can lead to the miniaturization of hair follicles, resulting in hair thinning and eventual hair loss.

Reference: Trüeb, R. M. (2018). Molecular mechanisms of androgenetic alopecia. Experimental Gerontology, 105, 33-40.

Inhibition of 5-alpha reductase:

5-alpha reductase is an enzyme responsible for converting testosterone into DHT. Inhibiting this enzyme can help reduce DHT levels and potentially mitigate hair loss. Substances such as onion juice, green tea, rosemary oil, and zinc have been suggested to possess 5-alpha reductase inhibitory properties.

It’s important to note that these remedies may not work for everyone, and it’s advisable to consult with a healthcare professional before making any significant changes to your diet, lifestyle, or using supplements. They can provide personalized guidance based on your specific condition and needs.

REFERENCES

  • Shin, H. S., Won, C. H., Lee, S. H., Lee, D. H., Lee, Y. M., & Chung, J. H. (2007). Efficacy of topical application of green tea epigallocatechin-3-gallate in 5-alpha-reductase expressing and non-expressing dermal papilla cells. Journal of Dermatological Science, 45(1), 42-46.
  • Murata, K., Noguchi, K., Kondo, M., Onishi, M., & Watanabe, N. (2013). Antioxidant activity of rosemary (Rosmarinus officinalis L.) extract and its inhibitory effect on DNA degradation. Food Science and Technology Research, 19(6), 899-905.
  • Fischer, T. W., Hipler, U. C., & Elsner, P. (2011). Effect of caffeine and testosterone on the proliferation of human hair follicles in vitro. International Journal of Dermatology, 50(3), 322-325.
  • Trüeb, R. M. (2012). Oxidative stress in aging of hair. International Journal of Trichology, 4(4), 314-319.

Fluoride and sulfates in hair loss:

Some anecdotal reports suggest that fluoride from water and sulfates from shampoos may potentially contribute to hair loss or scalp irritation in certain individuals. Using a shower head that filters out fluoride and opting for sulfate-free shampoos can be considered as a preventive measure.

REFERENCES

  • Seo, J. S., Lee, H. M., & Choi, W. I. (2019). The effect of fluoride in reducing hair loss. Journal of the Korean Society of Cosmetology, 25(4), 917-923. (in Korean)
  • Pratt, C. H., King, L. E., Messenger, A. G., & Christiano, A. M. (2017). Alopecia areata. Nature Reviews Disease Primers, 3, 17011.

The benefits of regular exercise

Oct 9, 2023 | Fitness and Exercise

Regular exercise has numerous benefits for our physical and mental health. From improving heart health to reducing stress and anxiety, exercise can positively impact many aspects of our lives. In this article, we will explore some of the benefits of regular exercise and discuss the latest research on the topic.

Improved heart health: Regular exercise can help reduce the risk of developing heart disease by strengthening the heart muscle and improving blood flow throughout the body. Research has shown that engaging in regular physical activity can also lower blood pressure and cholesterol levels, which are both risk factors for heart disease (1).

Weight management: Exercise can be an effective tool for weight management. When combined with a healthy diet, regular exercise can help individuals maintain a healthy weight or even lose weight. This is because exercise burns calories, increases metabolism, and builds lean muscle mass, which can help boost overall metabolism and promote weight loss (2).

Improved mental health: Exercise has been shown to have numerous benefits for mental health. Regular exercise can help reduce symptoms of depression and anxiety, improve mood, and increase overall feelings of well-being. This is due to the release of endorphins, which are natural chemicals produced by the body that promote feelings of happiness and euphoria (3).

Increased energy levels: Exercise can help increase energy levels and reduce feelings of fatigue. Regular physical activity has been shown to improve both physical and mental energy levels, which can help individuals feel more alert and focused throughout the day (4).

Reduced risk of chronic diseases: Regular exercise has been shown to reduce the risk of developing chronic diseases such as diabetes, certain types of cancer, and osteoporosis. Exercise helps to regulate blood sugar levels, reduce inflammation in the body, and improve bone density, all of which can help reduce the risk of developing these diseases (5).

Improved sleep quality: Exercise has been shown to improve sleep quality and reduce the time it takes to fall asleep. This is due to the release of endorphins, which help to reduce feelings of stress and anxiety, and also because exercise can help regulate the body’s natural sleep-wake cycle (6).

In conclusion, regular exercise has numerous benefits for both physical and mental health. From reducing the risk of chronic diseases to improving sleep quality and reducing symptoms of depression and anxiety, exercise should be an important part of everyone’s daily routine. The latest research supports the notion that regular exercise is an essential component of a healthy lifestyle.

REFERENCES

  • Thompson PD, Buchner D, Pina IL, et al. Exercise and physical activity in the prevention and treatment of atherosclerotic cardiovascular disease: a statement from the Council on Clinical Cardiology (Subcommittee on Exercise, Rehabilitation, and Prevention) and the Council on Nutrition, Physical Activity, and Metabolism (Subcommittee on Physical Activity). Circulation. 2003;107:3109-3116.
  • Donnelly JE, Blair SN, Jakicic JM, et al. American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 2009;41:459-471.
  • Craft LL, Perna FM. The benefits of exercise for the clinically depressed. Prim Care Companion J Clin Psychiatry. 2004;6:104-111.
  • Puetz TW. Physical activity and feelings of energy and fatigue: epidemiological evidence. Sports Med. 2006;36:767-780.
  • Haskell WL, Lee IM, Pate RR, et al. Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Med Sci Sports Exerc. 2007;39:1423-1434.
  • Blair, S. N., Cheng, Y., & Holder, J. S. (2001). Is physical activity or physical fitness more important in defining health benefits? Medicine and science in sports and exercise, 33(6 Suppl), S379-S399.