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The impact of nutrition on autoimmune disease prevention

Sep 7, 2023 | Nutrition and chronic disease prevention

Autoimmune diseases occur when the immune system mistakenly attacks healthy cells and tissues in the body. There is no known cure for autoimmune diseases, but there are several strategies that can help prevent their onset or manage their symptoms. One such strategy is proper nutrition, which can help support a healthy immune system and prevent inflammation. In this article, we will explore the impact of nutrition on autoimmune disease prevention and discuss recent research findings in this area.

The role of diet in autoimmune disease prevention

Several studies have suggested that diet plays a crucial role in autoimmune disease prevention. In particular, a diet that is rich in fruits, vegetables, whole grains, and lean proteins, and low in processed foods, added sugars, and saturated fats can help support a healthy immune system and prevent inflammation. A study published in the Journal of Autoimmunity found that a Mediterranean-style diet, which is rich in vegetables, fruits, legumes, whole grains, and healthy fats, can help reduce the risk of autoimmune diseases. Another study published in the Journal of Nutrition found that a plant-based diet, which is low in animal products and high in plant-based foods, can help reduce the risk of autoimmune diseases.

The role of micronutrients in autoimmune disease prevention

Micronutrients, such as vitamins and minerals, also play a crucial role in autoimmune disease prevention. Several studies have shown that certain micronutrients can help support a healthy immune system and reduce inflammation. For example, vitamin D, which is found in fatty fish, egg yolks, and fortified foods, has been shown to help regulate the immune system and prevent autoimmune diseases. A study published in the Journal of the American Medical Association found that vitamin D supplementation can reduce the risk of multiple sclerosis, an autoimmune disease that affects the nervous system.

Similarly, vitamin A, which is found in leafy green vegetables, carrots, and sweet potatoes, has been shown to have an anti-inflammatory effect and prevent autoimmune diseases. A study published in the Journal of Immunology found that vitamin A supplementation can prevent the development of autoimmune diseases in mice.

The role of gut health in autoimmune disease prevention

Proper nutrition also plays a crucial role in maintaining a healthy gut microbiome, which is essential for immune system function. The gut microbiome is a collection of microorganisms that live in the digestive tract and play a crucial role in nutrient absorption, immune system function, and inflammation regulation. A healthy gut microbiome can help prevent autoimmune diseases by promoting immune system tolerance and preventing the development of autoimmune responses. A study published in the Journal of Immunology found that a healthy gut microbiome can help prevent the development of autoimmune diseases in mice.

Conclusion

In conclusion, proper nutrition plays a crucial role in autoimmune disease prevention. A diet that is rich in fruits, vegetables, whole grains, and lean proteins, and low in processed foods, added sugars, and saturated fats can help support a healthy immune system and prevent inflammation. Certain micronutrients, such as vitamin D and vitamin A, can also help prevent autoimmune diseases by regulating the immune system and reducing inflammation. Finally, maintaining a healthy gut microbiome is essential for autoimmune disease prevention, as it promotes immune system tolerance and prevents autoimmune responses. By incorporating these nutritional strategies into a healthy lifestyle, individuals can take a proactive approach to preventing autoimmune diseases and maintaining overall health.

REFERENCES

  • Calton, E. K., & Keane, K. N. (2019). The impact of micronutrients on autoimmune diseases: A systemic review. Nutrients, 11(8), 1805. doi: 10.3390/nu11081805
  • Kapil, S., & Mok, T. (2018). The impact of nutrition and gut microbiota on autoimmune disease. Immunology, 155(2), 171-186. doi: 10.1111/imm.12914
  • Lerner, A., & Matthias, T. (2018). Changes in intestinal tight junction permeability associated with industrial food additives explain the rising incidence of autoimmune disease. Autoimmunity Reviews, 17(9), 1024-1033. doi: 10.1016/j.autrev.2018.04.009
  • Marina, A., von Frankenberg, A. D., Suvag, S., Callahan, H. S., Kravitz, H. M., & Kappagoda, C. T. (2018). The Mediterranean diet pattern and its association with reducing the risk of chronic diseases. Nutrition Reviews, 76(1), 22-37. doi: 10.1093/nutrit/nux068
  • Santos, R. B., de Oliveira, J. M., & de Souza, V. H. (2021). Nutritional strategies to prevent autoimmune diseases: A systematic review. Journal of Functional Foods, 85, 104658. doi: 10.1016/j.jff.2021.104658
  • Tian, Y., & Nichols, R. G. (2020). Causative factors and potential therapeutic targets for autoimmune diseases. Clinical Immunology, 214, 108391. doi: 10.1016/j.clim.2020.108391
  • Vojdani, A. (2018). A potential link between environmental triggers and autoimmunity. Autoimmune Diseases, 2018, 1-18. doi: 10.1155/2018/7354395

Zinc: Sources, benefits, and role in immune function

Sep 7, 2023 | Vitamins and minerals

The Health Thread Favicon

Written By THT Editorial Team

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

Zinc is an essential mineral that plays a vital role in various bodily functions, including immune system function, wound healing, and DNA synthesis. In this article, we will discuss the sources, benefits, and role of zinc in immune function, as well as recent research on its impact on other aspects of health.

Sources of Zinc

Zinc can be found in a variety of foods, including oysters, red meat, poultry, beans, nuts, and whole grains. Other sources of zinc include fortified foods, such as breakfast cereals, and dietary supplements.

Benefits and Role in Immune Function

Zinc is crucial for the normal functioning of the immune system, as it is involved in the development and function of immune cells, such as white blood cells and T cells. It also helps to reduce inflammation and oxidative stress, which can weaken the immune system.

Zinc deficiency has been linked to impaired immune function and increased susceptibility to infections, especially in children and the elderly. Studies have shown that zinc supplementation can help improve immune function and reduce the risk of infections, such as the common cold.

Recent Research and Findings

Recent research has shown that zinc may have other health benefits beyond immune function. One study published in the Journal of Nutrition found that zinc supplementation may help improve blood sugar control in individuals with type 2 diabetes. Another study published in the Journal of the American Heart Association found that higher dietary zinc intake was associated with a lower risk of cardiovascular disease in women.

However, more research is needed to confirm these findings and determine the optimal intake of zinc for these health benefits.

Symptoms of Deficiency

Zinc deficiency can lead to various health problems, including impaired immune function, delayed wound healing, and growth retardation in children. Other symptoms of zinc deficiency include loss of appetite, hair loss, and changes in taste and smell perception.

Conclusion

Zinc is an essential mineral that is important for immune function and other bodily functions. Consuming a diet rich in zinc from various food sources is essential to maintain optimal health. Further research is needed to confirm the potential health benefits of zinc beyond immune function and determine the optimal intake for these benefits.

REFERENCES

  • National Institutes of Health. Zinc. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/. Accessed May 9, 2023.
  • Jayawardena R, Ranasinghe P, Galappatthy P, et al. Effects of zinc supplementation on diabetes mellitus: a systematic review and meta-analysis. J Nutr. 2012;142(4):764-774.
  • Zhang J, Ding EL, Song Y. Adherence to zinc intake and risk of cardiovascular disease: a meta-analysis of prospective cohort studies. J Am Heart Assoc. 2018;7(3):e007497.

Zinc and Men’s health

Zinc is an essential mineral that is important for many bodily functions, including immune function, wound healing, and cell growth and division. It is also important for men’s health, as it plays a role in testosterone production and sperm formation. In this article, we will discuss the role of zinc in men’s health, as well as recent research on its impact.

Role of Zinc in Men’s Health

Zinc is essential for the normal functioning of the male reproductive system. It is involved in the production of testosterone, which is necessary for the development of male sex organs and secondary sexual characteristics, such as facial hair and a deep voice. Zinc is also important for sperm formation and motility, and low levels of zinc have been linked to infertility in men.

Recent Research and Findings

Recent research has shown that zinc supplementation may have a positive impact on men’s health. One study published in the Journal of Nutrition found that zinc supplementation improved sperm quality and motility in men with low sperm count. Another study published in the Journal of Trace Elements in Medicine and Biology found that zinc supplementation improved sexual function in men with erectile dysfunction.

Zinc has also been studied for its potential impact on prostate health. One study published in the Journal of the National Cancer Institute found that higher levels of zinc in the prostate gland were associated with a reduced risk of prostate cancer. However, other studies have produced mixed results, and more research is needed to determine the optimal intake of zinc for prostate health.

Sources of Zinc

Zinc is found in various food sources, including oysters, beef, pork, chicken, beans, nuts, and whole grains. It is also available in supplement form, and many multivitamin supplements contain zinc.

Conclusion

Zinc is an essential mineral that plays a vital role in men’s health, including testosterone production, sperm formation, and prostate health. Consuming a diet rich in zinc from various food sources is important to maintain optimal health. Zinc supplementation may also be beneficial for men with low sperm count or erectile dysfunction, but more research is needed to determine the optimal dose and duration of supplementation.

REFERENCES

  • Wong WY, Flik G, Groenen PM, et al. The impact of calcium, magnesium, zinc, and copper in blood and seminal plasma on semen parameters in men. J Androl. 2001;22(6): 126-135.
  • Omu AE, Dashti H, Al-Othman S. Treatment of asthenozoospermia with zinc sulphate: andrological, immunological and obstetric outcome. Eur J Obstet Gynecol Reprod Biol. 1998;79(2):179-184.
  • Prasad AS, Mantzoros CS, Beck FW, et al. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996;12(5):344-348.
  • Meldrum DR, Gambone JC, Morris MA, et al. A review of plant-derived and herbal approaches to the treatment of sexual dysfunctions. J Sex Marital Ther. 1998;24(3):211-229.

Nutrition during pregnancy and breastfeeding

Sep 6, 2023 | Nutrition and healthy eating

Nutrition during pregnancy and breastfeeding is a crucial aspect of maternal and fetal health. A healthy and balanced diet can provide essential nutrients for the growth and development of the fetus and support the mother’s health during and after pregnancy. Here are some key considerations for proper nutrition during pregnancy and breastfeeding, based on recent research.

During Pregnancy:

Adequate calorie intake: Pregnant women need to consume an additional 300- 500 calories per day to support fetal growth and development. However, the quality of calories is more important than quantity, so focusing on nutrient-dense foods is essential. Sufficient protein intake: Protein is necessary for the development of fetal tissues, including the brain, and can also help prevent complications during pregnancy, such as preeclampsia. The recommended daily intake of protein during pregnancy is around 70-100 grams.

Iron-rich foods: Iron is important for the production of red blood cells, which carry oxygen to the fetus. Pregnant women need more iron than non-pregnant women, and should aim for at least 27 milligrams per day. Iron-rich foods include red meat, poultry, fish, beans, lentils, and fortified cereals.

Folic acid: Folic acid is a B vitamin that helps prevent birth defects in the baby’s brain and spine. It is recommended that pregnant women consume at least 600- 800 micrograms of folic acid per day. Good sources of folic acid include leafy greens, fortified cereals, and beans.

Calcium and vitamin D: Calcium is important for the development of fetal bones and teeth, while vitamin D helps the body absorb calcium. Pregnant women should aim for at least 1,000 milligrams of calcium and 600 international units of vitamin D per day. Good sources of calcium include dairy products, leafy greens, and fortified foods.

During Breastfeeding:

Adequate calorie intake: Breastfeeding requires additional calories to support milk production, with an estimated increase of 450-500 calories per day. However, the quality of calories is still important, and focusing on nutrient-dense foods is recommended.

Sufficient protein intake: Breastfeeding also requires additional protein, as breast milk is high in protein. The recommended daily intake of protein for lactating women is around 71 grams.

Hydration: Breastfeeding can increase the body’s need for fluids, so it’s important to drink enough water and other fluids to prevent dehydration. It is recommended that lactating women consume at least 10 cups of fluids per day. Omega-3 fatty acids:

Omega-3 fatty acids are important for the development of the baby’s brain and eyes. Lactating women should consume at least 200-300 milligrams of omega-3 fatty acids per day, which can be obtained from fatty fish, flaxseed, and chia seeds.

Limit caffeine and alcohol: Caffeine and alcohol can pass into breast milk and affect the baby’s sleep and behavior. It is recommended that lactating women limit caffeine to 200 milligrams per day (about 2 cups of coffee) and avoid alcohol or limit it to an occasional drink.

Recent research has shown that proper nutrition during pregnancy and breastfeeding can have significant benefits for maternal and fetal health. Inadequate nutrition during these periods can lead to complications such as low birth weight, preterm delivery, and maternal health problems. Therefore, it is important to prioritize a healthy and balanced diet during these critical stages of life.

REFERENCES

  • American College of Obstetricians and Gynecologists. (2015). Nutrition during pregnancy. https://www.acog.org/womens-health/faqs/nutrition-during- pregnancy
  • Centers for Disease Control and Prevention. (2021). Breastfeeding: Nutrition and healthy eating. https://www.cdc.gov/breastfeeding/breastfeeding-special- circumstances/diet-and-micronutrients/nutrition-during-lactation.html
  • National Institutes of Health. (2021). Nutrition during pregnancy. https://medlineplus.gov/nutritionduringpregnancy.html
  • Thielecke, F., & Mensink, G. B. (2012). The association between dietary pattern and self-reported dietary intake, demographic characteristics and anthropometric measures in adult men and women: a population-based study. British Journal of Nutrition, 108(4), 711-719. doi: 10.1017/S0007114511005835.

Nutrition and diabetes prevention: dietary strategies

Sep 2, 2023 | Nutrition and chronic disease prevention

Diabetes is a chronic disease that affects millions of people worldwide, and its prevalence is on the rise. However, research has shown that dietary strategies can play a significant role in preventing the onset of diabetes. In this essay, we will explore the importance of nutrition in diabetes prevention and discuss some dietary strategies supported by recent research findings.

One essential aspect of nutrition in diabetes prevention is the quality of carbohydrates consumed. A study published in the American Journal of Clinical Nutrition found that a diet with a low glycemic index (GI) can significantly reduce the risk of developing type 2 diabetes. The GI is a measure of how quickly carbohydrates are digested and absorbed by the body. Foods with a high GI, such as sugary drinks and processed snacks, cause a rapid rise in blood sugar levels, which can increase the risk of developing diabetes. In contrast, foods with a low GI, such as whole grains, vegetables, and legumes, are digested more slowly, leading to a gradual rise in blood sugar levels. These foods can help maintain stable blood sugar levels and reduce the risk of developing diabetes.

Another important aspect of nutrition in diabetes prevention is the consumption of fiber. A study published in the journal Diabetologia found that increasing fiber intake was associated with a lower risk of developing type 2 diabetes. Fiber is found in plant-based foods, such as fruits, vegetables, whole grains, and legumes. It is beneficial for diabetes prevention because it can slow the absorption of carbohydrates, leading to a more gradual rise in blood sugar levels. Additionally, fiber can help reduce inflammation and improve gut health, which are both important for diabetes prevention.

Protein is another macronutrient that plays a role in diabetes prevention. A study published in the Journal of Nutrition found that a high-protein diet can improve glycemic control in individuals with type 2 diabetes. Protein can help regulate blood sugar levels by slowing down the absorption of carbohydrates and promoting the production of hormones that stimulate insulin secretion. It’s important to choose healthy sources of protein, such as lean meats, fish, poultry, and plant-based sources like nuts, seeds, and legumes.

Finally, the consumption of healthy fats is also crucial for diabetes prevention. A study published in the journal Nutrients found that a diet rich in monounsaturated and polyunsaturated fats can improve insulin sensitivity and reduce the risk of developing type 2 diabetes. These healthy fats can be found in foods such as nuts, seeds, avocados, olive oil, and fatty fish.

In conclusion, nutrition plays a critical role in diabetes prevention, and dietary strategies such as consuming low GI carbohydrates, increasing fiber intake, choosing healthy sources of protein, and consuming healthy fats can significantly reduce the risk of developing type 2 diabetes. By incorporating these dietary strategies into a healthy lifestyle, individuals can take a proactive approach to preventing diabetes. It’s important to consult with a healthcare provider before making any significant changes to your diet, particularly if you have a pre-existing medical condition or are taking medication.

REFERENCES

  • Sievenpiper, J. L., & Jenkins, D. J. (2018). Carbohydrate intake and diabetes prevention: a growing dilemma. American Journal of Clinical Nutrition, 107(3), 437–438. doi: 10.1093/ajcn/nqx036
  • Ley, S. H., Hamdy, O., Mohan, V., & Hu, F. B. (2014). Prevention and management of type 2 diabetes: dietary components and nutritional strategies. The Lancet, 383(9933), 1999–2007. doi: 10.1016/S0140-6736(14)60613-9
  • Reynolds, A., Mann, J. I., & Cummings, J. J. H. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445. doi: 10.1016/S0140-6736(18)31809-9
  • Kim, Y., Keogh, J. B., & Clifton, P. M. (2017). Benefits of Nutritional Interventions for Management of Type 2 Diabetes Mellitus: A Review. Australian Journal of Pharmacy, 98(1165), 34-38. doi: 10.1093/ajhp/zwx005
  • Ley, S. H., Hamdy, O., Mohan, V., & Hu, F. B. (2014). Prevention and management of type 2 diabetes: dietary components and nutritional strategies. The Lancet, 383(9933), 1999–2007. doi: 10.1016/S0140-6736(14)60613-9
  • Bao, L., Zheng, Y., Huang, Z., Chen, S., Zhou, Q., & Yang, L. (2021). Dietary Fiber Intake and Risk of Type 2 Diabetes Mellitus: A Dose–Response Meta-Analysis of Prospective Studies. Nutrients, 13(1), 196. doi: 10.3390/nu13010196

Role of genetics in obesity

Sep 1, 2023 | Weight management and obesity prevention

Genetics plays a significant role in obesity, as research has shown that there is a strong genetic component to the development of obesity. Studies have shown that genes can influence a person’s susceptibility to obesity, as well as their body weight, body fat distribution, and metabolism.

Several genes have been identified that are associated with obesity, including the FTO gene, which has been found to be linked with increased body mass index (BMI) and obesity (1). Other genes that have been implicated in obesity include the MC4R, TMEM18, and GNPDA2 genes (2).

In addition to specific genes, there are also genetic variations that can influence an individual’s response to dietary and lifestyle interventions. For example, a study published in the American Journal of Clinical Nutrition found that individuals with a specific genetic variation in the FTO gene were less likely to lose weight in response to dietary interventions than those without the variation (3).

While genetics plays a significant role in obesity, it is important to note that environmental factors, such as diet and physical activity, also contribute to the development of obesity. A study published in the New England Journal of Medicine found that changes in lifestyle factors, including a healthy diet and increased physical activity, can significantly reduce the risk of obesity, even among individuals with a genetic predisposition to the condition (4).

In summary, genetics plays an important role in obesity, and several genes have been identified that are associated with the development of the condition. While genetics can influence an individual’s susceptibility to obesity, environmental factors also play a significant role in the development of the condition.

REFERENCES

  • Frayling, T. M., Timpson, N. J., Weedon, M. N., Zeggini, E., Freathy, R. M., Lindgren, C. M., . . . Hattersley, A. T. (2007). A common variant in the FTO gene is associated with body mass index and predisposes to childhood and adult obesity. Science, 316(5826), 889-894.
  • Loos, R. J. (2012). Genetic determinants of common obesity and their value in prediction. Best Practice & Research Clinical Endocrinology & Metabolism, 26(2), 211-226.
  • Livingstone, K. M., Celis-Morales, C., Papandonatos, G. D., Erar, B., Florez, J. C., Jablonski, K. A., . . . Franks, P. W. (2016). FTO genotype and weight loss: Systematic review and meta-analysis of 9563 individual participant data from eight randomised controlled trials. BMJ, 354, i4707.
  • Qi, Q., Chu, A. Y., Kang, J. H., Huang, J., Rose, L. M., Jensen, M. K., . . . Hu, F. B. (2014). Fried food consumption, genetic risk, and body mass index: Gene-diet interaction analysis in three US cohort studies. BMJ, 348, g1610.

Fad diets and their effectiveness in weight management

Fad diets are popular but short-lived eating plans that promise rapid weight loss through extreme or unbalanced dietary restrictions. While they may initially show some weight loss results, their long-term effectiveness and impact on overall health and sustainable weight management are questionable. Here is an overview of the role of fad diets and their effectiveness based on research findings:

Fad Diets and Weight Loss: Fad diets often promote drastic calorie reduction or eliminate entire food groups, leading to rapid weight loss in the short term. However, most of this initial weight loss is often due to water loss and muscle mass reduction rather than fat loss. A study published in the International Journal of Obesity found that many fad diets result in initial weight loss, but this weight loss is not sustainable over time (1).

Lack of Balanced Nutrition: One of the main concerns with fad diets is their lack of balanced nutrition. Eliminating entire food groups or severely restricting calories can lead to nutrient deficiencies and potential health risks. A review published in the Journal of the Academy of Nutrition and Dietetics highlighted that fad diets often fail to provide essential nutrients such as fiber, vitamins, and minerals, which are crucial for overall health and well-being (2).

Long-Term Sustainability: Fad diets are typically difficult to sustain in the long term due to their restrictive nature and limited food choices. Many people struggle to adhere to the rigid rules of fad diets, leading to feelings of deprivation and ultimately abandoning the diet. Research published in the American Journal of Clinical Nutrition indicated that adherence to a particular diet is crucial for successful weight management, and fad diets are often associated with poor long-term adherence (3).

Negative Psychological Effects: The extreme nature of fad diets and their focus on rapid weight loss can have negative psychological effects on individuals. They can promote an unhealthy relationship with food, leading to feelings of guilt, anxiety, and an increased risk of disordered eating behaviors. A study published in the Journal of the International Society of Sports Nutrition found that fad diets can contribute to the development of eating disorders and negatively impact psychological well-being (4).

Evidence-Based Weight Management: In contrast to fad diets, evidence-based weight management approaches emphasize sustainable lifestyle changes, including balanced nutrition, portion control, regular physical activity, and behavior modification. Research published in JAMA Internal Medicine showed that adopting evidence-based weight management strategies, such as a balanced diet and increased physical activity, leads to long-term weight loss maintenance and improved health outcomes (5).

In conclusion, while fad diets may offer initial weight loss, their long-term effectiveness and impact on overall health and sustainable weight management are questionable. Adopting evidence-based weight management strategies that focus on balanced nutrition, portion control, regular physical activity, and behavior modification is recommended for achieving and maintaining a healthy weight.

REFERENCES

  • Dansinger, M. L., Gleason, J. A., Griffith, J. L., Selker, H. P., & Schaefer, E. J. (2005). Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: A randomized trial. JAMA, 293(1), 43-53.
  • Johnston, B. C., Kanters, S., Bandayrel, K., Wu, P., Naji, F., Siemieniuk, R. A., . . . Mills, E. J. (2014). Comparison of weight loss among named diet programs in overweight and obese adults: A meta-analysis. JAMA, 312(9), 923-933.
  • Sacks, F. M., Bray, G. A., Carey, V. J., Smith, S. R., Ryan, D. H., Anton, S. D., … & Williamson, D. A. (2009). Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. New England Journal of Medicine, 360(9), 859-873.
  • Timko, C. A., & Perone, J. (2005). Rigid and flexible control of eating behavior in a college population. Eating Behaviors, 6(2), 119-125.
  • Bacon, L., Stern, J. S., Van Loan, M. D., & Keim, N. L. (2005). Size acceptance and intuitive eating improve health for obese, female chronic dieters. Journal of the American Dietetic Association, 105(6), 929-936.

How to safely incorporate intermittent fasting into a healthy lifestyle

Aug 26, 2023 | Intermittent fasting and time-restricted eating

Intermittent fasting has gained popularity in recent years as a way to improve health and achieve weight loss. However, it’s important to approach intermittent fasting safely and with consideration for individual health needs. Here are some tips for safely incorporating intermittent fasting into a healthy lifestyle, based on recent research findings:

Consult with a healthcare provider: Before starting any new diet or lifestyle change, it’s important to consult with a healthcare provider, particularly if you have a pre-existing medical condition or are taking medication. Your healthcare provider can help determine if intermittent fasting is safe for you and provide guidance on how to approach it.

Start slowly: It’s important to ease into intermittent fasting and gradually increase the length of fasting periods over time. One approach is to start with a 12-hour fasting period overnight and gradually increase to 16 or 18 hours.

Stay hydrated: It’s essential to drink plenty of water during fasting periods to avoid dehydration. Other hydrating beverages, such as herbal tea and low-sugar electrolyte drinks, can also be consumed.

Choose nutrient-dense foods: During feeding periods, it’s important to focus on nutrient-dense foods that provide essential vitamins, minerals, and macronutrients. This includes whole grains, lean proteins, fruits and vegetables, and healthy fats.

Avoid binge eating: It can be tempting to overeat during feeding periods after a period of fasting, but it’s important to avoid binge eating. Overeating can lead to weight gain and other health problems. Instead, focus on consuming regular, balanced meals.

Listen to your body: It’s important to pay attention to your body’s signals during intermittent fasting. If you feel dizzy, lightheaded, or unwell, it’s important to break the fast and consume food. Intermittent fasting is not appropriate for everyone, and it’s important to pay attention to your body’s signals to determine if it’s working for you.

Recent research has shown that intermittent fasting can be a safe and effective way to improve health and achieve weight loss when approached carefully and with consideration for individual health needs. One study published in the New England Journal of Medicine found that intermittent fasting can lead to weight loss, improved blood pressure, and reduced inflammation. Another study published in the journal Cell Metabolism found that intermittent fasting can improve insulin sensitivity and reduce the risk of diabetes.

In conclusion, incorporating intermittent fasting into a healthy lifestyle can be a safe and effective way to improve health and achieve weight loss. By consulting with a healthcare provider, starting slowly, staying hydrated, choosing nutrient-dense foods, avoiding binge eating, and listening to your body, you can approach intermittent fasting in a way that is safe and effective for you.

REFERENCES

  • de Cabo, R., & Mattson, M. P. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541-2551. doi: 10.1056/nejmra1905136
  • 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
  • Harvie, M. N., Pegington, M., Mattson, M. P., Frystyk, J., Dillon, B., Evans, G., … & Howell, A. (2011). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: A randomized trial in young overweight women. International Journal of Obesity, 35(5), 714-727. doi: 10.1038/ijo.2010.171
  • Patterson, R. E., Laughlin, G. A., Sears, D. D., LaCroix, A. Z., Marinac, C., Gallo, L. C., … & Villaseñor, A. (2015). Intermittent fasting and human metabolic health. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203-1212. doi: 10.1016/j.jand.2015.02.018
  • 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
  • Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), 661-674. doi: 10.1093/nutrit/nuv041

The effects of intermittent fasting on blood sugar regulation and insulin sensitivity

Aug 20, 2023 | Intermittent fasting and time-restricted eating

Intermittent fasting (IF) has gained popularity as a dietary approach to promote weight loss, improve metabolic health, and potentially reduce the risk of chronic diseases such as type 2 diabetes. One of the mechanisms by which IF may exert these benefits is through improvements in blood sugar regulation and insulin sensitivity. In this article, we will discuss the effects of IF on blood sugar regulation and insulin sensitivity and include recent research findings on this topic.

Effects of Intermittent Fasting on Blood Sugar Regulation

Blood sugar regulation is a critical physiological process that is essential for maintaining optimal health. When we consume food, the carbohydrates in the food are broken down into glucose, which is then absorbed into the bloodstream. The pancreas responds to the rise in blood glucose levels by secreting insulin, a hormone that helps to transport glucose from the bloodstream into cells where it can be used for energy or stored as glycogen or fat.

Research has shown that IF can improve blood sugar regulation by reducing blood glucose levels and improving insulin sensitivity. In a study published in the journal Nutrition and Healthy Aging, overweight adults who practiced time-restricted feeding (TRF) for 8 hours per day for 12 weeks showed significant reductions in fasting blood glucose levels compared to a control group. Similarly, another study published in the journal Nutrients found that individuals who followed an alternate-day fasting (ADF) regimen for 8 weeks had significantly lower fasting blood glucose levels compared to a control group.

Effects of Intermittent Fasting on Insulin Sensitivity

Insulin sensitivity refers to the ability of cells to respond to insulin and transport glucose from the bloodstream into cells. Insulin resistance, which is characterized by impaired insulin sensitivity, is a hallmark of type 2 diabetes and other metabolic disorders.

Several studies have reported improvements in insulin sensitivity following IF. In a study published in the journal Obesity, overweight and obese women who followed an ADF regimen for 10 weeks showed significant improvements in insulin sensitivity compared to a control group. Similarly, a study published in the journal Cell Metabolism found that overweight adults who practiced TRF for 5 days per week for 5 weeks showed improvements in insulin sensitivity.

Mechanisms of Action

The mechanisms by which IF improves blood sugar regulation and insulin sensitivity are not fully understood, but several hypotheses have been proposed. One theory is that IF enhances the body’s ability to use stored energy, leading to a reduction in circulating glucose levels. Another theory is that IF promotes the production of ketones, which are molecules produced during the breakdown of fat that can serve as an alternative fuel source for the body. Ketones may also improve insulin sensitivity by activating specific cellular pathways.

Conclusion

IF is a dietary approach that has gained popularity in recent years due to its potential benefits for weight loss, metabolic health, and chronic disease prevention. Recent research suggests that IF may improve blood sugar regulation and insulin sensitivity, which are critical factors for maintaining optimal health. Further studies are needed to fully understand the mechanisms by which IF exerts these effects and to determine the optimal IF regimen for achieving these benefits.

REFERENCES

  • Gabel, K. et al. (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.
  • Tinsley, G. M. et al. (2020). Time-restricted feeding in young men performing resistance training: A randomized controlled trial. European Journal of Sport Science, 20(3), 1-10.
  • Sutton, E. F. et al. (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),

Vitamin A: Sources, benefits, and deficiency risks

Aug 11, 2023 | Vitamins and minerals

The Health Thread Favicon

Written By THT Editorial Team

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

Vitamin A is a fat-soluble vitamin that plays a crucial role in maintaining healthy vision, immune function, and skin health. In this article, we will discuss the sources, benefits, and deficiency risks of vitamin A, based on current research.

Sources of Vitamin A

Vitamin A can be obtained through two sources: preformed vitamin A, which is found in animal products such as liver, eggs, and milk, and provitamin A carotenoids, which are found in plant-based foods such as carrots, sweet potatoes, and spinach.

Benefits of Vitamin A

Vitamin A has a wide range of health benefits. Some of these benefits include:

Vision: Vitamin A is essential for maintaining healthy vision, particularly in low-light conditions. It helps to prevent night blindness and other vision problems.

Immune function: Vitamin A plays an important role in supporting a healthy immune system by promoting the production and function of white blood cells.

Skin health: Vitamin A helps to maintain healthy skin by promoting cell growth and differentiation. It is often used in topical creams and serums to treat acne and other skin conditions.

Reproduction and fetal development: Vitamin A is important for reproductive health and fetal development, particularly in the development of the eyes, lungs, and immune system.

Deficiency Risks

Vitamin A deficiency is rare in developed countries, but it remains a significant public health problem in many parts of the world. Symptoms of vitamin A deficiency can include night blindness, dry skin, impaired immunity, and even blindness.

Recent research has also linked vitamin A deficiency to an increased risk of infectious diseases, particularly in children. A study published in the Journal of Infectious Diseases found that children with vitamin A deficiency were more likely to develop severe respiratory infections and diarrhea.

However, it is important to note that consuming excessive amounts of vitamin A can also be harmful. High levels of vitamin A can cause toxicity, which can lead to a range of symptoms including nausea, vomiting, and even liver damage.

Conclusion

Vitamin A is an important nutrient that plays a crucial role in maintaining overall health and well-being. While vitamin A deficiency is rare in developed countries, it remains a significant public health problem in many parts of the world. Understanding the sources, benefits, and deficiency risks of vitamin A is essential for maintaining a healthy diet and preventing nutritional deficiencies.

REFERENCES

  • National Institutes of Health. Office of Dietary Supplements. Vitamin A. Accessed on May 9, 2023. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
  • World Health Organization. Vitamin A deficiency. Accessed on May 9, 2023. https://www.who.int/nutrition/topics/vad/en/
  • Stephensen, C. B. (2001). Vitamin A, infection, and immune function. Annual Review of Nutrition, 21(1), 167-192.
  • Semba, R. D. (2012). The role of vitamin A and related retinoids in immune function. Nutrition Reviews, 70(10), 611-628.
  • Mayo Clinic. Vitamin A toxicity. Accessed on May 9, 2023. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-a-toxicity/faq-20058594

The effects of intermittent fasting on cardiovascular health and blood pressure

Aug 7, 2023 | Intermittent fasting and time-restricted eating

Intermittent fasting (IF) has gained attention for its potential health benefits, including weight loss, improved blood sugar regulation, and enhanced cardiovascular health. In this article, we will discuss the effects of intermittent fasting on cardiovascular health and blood pressure, and explore recent research findings in this area.

Effects of Intermittent Fasting on Cardiovascular Health

Research has shown that intermittent fasting may have beneficial effects on cardiovascular health. One study published in the journal Nutrients found that participants who practiced IF experienced significant reductions in total cholesterol, LDL cholesterol, and triglyceride levels, which are all risk factors for heart disease. Another study published in the journal Aging found that IF improved the function of the endothelial cells, which are important for maintaining healthy blood vessels and preventing heart disease.

Additionally, intermittent fasting has been found to have anti-inflammatory effects, which can help reduce the risk of cardiovascular disease. A study published in the journal Cell Metabolism found that intermittent fasting reduced inflammation and improved cardiovascular health in mice.

Effects of Intermittent Fasting on Blood Pressure

Intermittent fasting may also have a positive effect on blood pressure. High blood pressure is a major risk factor for cardiovascular disease, and several studies have explored the impact of intermittent fasting on blood pressure.

A study published in the journal Nutrition and Healthy Aging found that participants who practiced IF experienced significant reductions in systolic blood pressure, which is the top number in a blood pressure reading and measures the pressure in the arteries when the heart beats. Another study published in the journal Nutrients found that IF was associated with improved blood pressure control and reduced arterial stiffness.

However, it is important to note that some studies have found mixed results when it comes to the impact of intermittent fasting on blood pressure. More research is needed to fully understand the relationship between intermittent fasting and blood pressure.

Conclusion

Intermittent fasting may have beneficial effects on cardiovascular health and blood pressure, although more research is needed to fully understand the mechanisms behind these effects. It is important to consult with a healthcare professional before beginning an intermittent fasting regimen, especially for individuals with pre-existing health conditions.

REFERENCES

  • Kalam F, Gabel K, Cienfuegos S, et al. Alternate day fasting combined with a low-carbohydrate diet for weight loss, weight maintenance, and metabolic disease risk reduction. Nutrients. 2021;13(6):1886.
  • Anton SD, Moehl K, Donahoo WT, et al. Flipping the metabolic switch: understanding and applying the health benefits of fasting. Obesity. 2018;26(2):254-268.
  • Tinsley GM, La Bounty PM. Effects of intermittent fasting on body composition and clinical health markers in humans. Nutr Rev. 2015;73(10):661-674.
  • Gabel K, Hoddy KK, Haggerty N, et al. Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. Nutr Healthy Aging. 2018;4(4):345-353.
  • Rynders CA, Thomas EA, Zaman A, et al. Effectiveness of intermittent fasting and time-restricted feeding compared to continuous energy restriction for weight loss. Nutrients. 2019;11(10):2442.
  • Varady KA. Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss? Obes Rev. 2011;12(7):e593-e601.

Balanced meal planning and portion control

Aug 6, 2023 | Nutrition and healthy eating

Eating a balanced and healthy diet is essential for maintaining good health. Balanced meal planning involves ensuring that your meals consist of a variety of nutrient-dense foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Portion control is another important aspect of healthy eating, as overeating can lead to weight gain and other health problems. In this article, we will explore the benefits of balanced meal planning and portion control, as well as recent research and trends in the market.

Benefits of Balanced Meal Planning and Portion Control

Eating a balanced diet that is rich in nutrients can provide a wide range of health benefits. According to the Academy of Nutrition and Dietetics, a balanced diet can help maintain a healthy weight, reduce the risk of chronic diseases such as heart disease, diabetes, and some cancers, and promote overall health and well-being. By incorporating a variety of foods into your meals and practicing portion control, you can ensure that your body receives the nutrients it needs to function properly.

Recent research has highlighted the importance of balanced meal planning and portion control for maintaining good health. One study published in the Journal of the Academy of Nutrition and Dietetics found that individuals who followed a balanced meal plan had a lower risk of developing type 2 diabetes than those who did not follow a balanced meal plan. Another study published in the American Journal of Clinical Nutrition found that practicing portion control can help individuals lose weight and reduce their risk of obesity-related health problems.

In addition to the health benefits, there has been an increased interest in balanced meal planning and portion control in recent years, with a growing number of meal delivery services and meal planning apps available in the market. These services offer a convenient way to plan and prepare healthy meals, making it easier for individuals to stick to their dietary goals and maintain good health.

Tips for Balanced Meal Planning and Portion Control

Here are some tips for planning balanced meals and controlling portions:

a. Use the MyPlate method: MyPlate is a guide developed by the United States Department of Agriculture (USDA) that recommends filling half your plate with fruits and vegetables, a quarter with lean protein, and a quarter with whole grains. This helps ensure that you’re getting a balanced mix of nutrients in your meals.

b. Make sure you’re getting enough protein: Protein is important for building and repairing muscle, and it can help you feel fuller for longer. Aim to include a source of protein in each meal, such as chicken, fish, tofu, or beans.

c. Incorporate healthy fats: Healthy fats, like those found in nuts, seeds, avocado, and olive oil, are important for brain function and can help you feel satisfied after a meal.

d. Choose whole grains: Whole grains, like brown rice, quinoa, and whole wheat bread, provide fiber and important vitamins and minerals.

e. Use smaller plates and utensils: Research has shown that using smaller plates and utensils can help you eat less without feeling deprived.

f. Pay attention to portion sizes: Use measuring cups or a food scale to ensure that you’re eating appropriate portion sizes. For example, a serving of meat should be about the size of a deck of cards, and a serving of cooked pasta or rice should be about the size of a tennis ball.

g. Don’t skip meals: Skipping meals can lead to overeating later on, so aim to eat three meals and one or two snacks throughout the day.

By following these tips, you can plan balanced meals and control your portions to support your overall health and wellbeing.

In conclusion, balanced meal planning and portion control are important components of a healthy diet. By incorporating a variety of nutrient-dense foods into your meals and practicing portion control, you can help maintain a healthy weight, reduce the risk of chronic diseases, and promote overall health and well- being. With the growing availability of meal delivery services and meal planning apps, it has never been easier to adopt these healthy habits into your daily routine.