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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

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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.

Anorexia nervosa: symptoms, causes, and treatment

Aug 4, 2023 | Eating disorders and disordered eating habits

Anorexia nervosa is a serious mental health condition characterized by restrictive eating habits and excessive weight loss. It primarily affects young women, but can also occur in men and people of all ages. Anorexia nervosa can have serious physical and psychological consequences, including organ damage, malnutrition, and depression. In this article, we will discuss the symptoms, causes, and treatment of anorexia nervosa, based on current research.

Symptoms of anorexia nervosa

The most prominent symptom of anorexia nervosa is significant weight loss, often to the point of being underweight. However, weight loss is not the only indicator of this condition. Individuals with anorexia nervosa may also exhibit a preoccupation with food, a fear of gaining weight, and a distorted body image.

Other common symptoms include:

Restricted eating habits, such as severely limiting food intake or avoiding certain food groups

Obsessive calorie counting or food weighing

Excessive exercise or other weight-loss behaviors

Refusal to eat in public or with others

Social withdrawal and isolation

Difficulty sleeping and fatigue

Absence of menstrual periods (amenorrhea) in women

Cold intolerance and low blood pressure

Causes of anorexia nervosa

The exact causes of anorexia nervosa are not fully understood, but research suggests that a combination of genetic, environmental, and psychological factors may play a role. Some factors that may contribute to the development of anorexia nervosa include:

Genetics: Studies have shown that certain genes may increase the risk of developing anorexia nervosa, although no specific gene has been identified as a cause.

Environmental factors: Cultural and societal pressures to be thin, such as those found in the fashion and entertainment industries, can contribute to the development of anorexia nervosa. Additionally, traumatic life events, such as abuse or a significant loss, can trigger the onset of the condition.

Psychological factors: Individuals with anorexia nervosa often have a history of anxiety, depression, or other mental health conditions. They may also have low self-esteem and a need for control.

Treatment of anorexia nervosa

Treatment for anorexia nervosa typically involves a combination of psychotherapy, medical management, and nutritional counseling. The primary goal of treatment is to restore the individual to a healthy weight and address any underlying psychological issues. Some common forms of psychotherapy used to treat anorexia nervosa include:

Cognitive-behavioral therapy (CBT): This form of therapy helps individuals change negative thought patterns and behaviors that contribute to anorexia nervosa.

Family-based therapy: This therapy involves the family in the treatment process and aims to promote healthy eating habits and a supportive home environment.

Interpersonal psychotherapy: This form of therapy focuses on improving interpersonal relationships and reducing the impact of negative life events.

In severe cases of anorexia nervosa, hospitalization or residential treatment may be necessary to ensure adequate nutrition and prevent medical complications.

Conclusion

Anorexia nervosa is a serious mental health condition that can have significant physical and psychological consequences. Understanding the symptoms, causes, and treatment options for anorexia nervosa is essential for early detection and effective management of the condition. Research in this field continues to shed light on the complex interplay of genetic, environmental, and psychological factors that contribute to anorexia nervosa, as well as the most effective treatment approaches.

REFERENCES

  • National Institute of Mental Health. (2021). Eating disorders. Retrieved from https://www.nimh.nih.gov/health/topics/eating-disorders/index.shtml
  • Treasure, J., & Stein, D. (2015). Anorexia nervosa. The Lancet, 385(9982), 952-963. doi: 10.1016/S0140-6736(14)60211-3
  • Arcelus, J., Mitchell, A. J., Wales, J., & Nielsen, S. (2011). Mortality rates in patients with anorexia nervosa and other eating disorders: A meta-analysis of 36 studies. Archives of General Psychiatry, 68(7), 724-731. doi: 10.1001/archgenpsychiatry.2011.74
  • Bulik, C. M., Reba, L., Siega-Riz, A. M., & Reichborn-Kjennerud, T. (2005). Anorexia nervosa: Definition, epidemiology, and cycle of risk. International Journal of Eating Disorders, 37(Suppl), S2-S9. doi: 10.1002/eat.20108
  • Fairburn, C. G., & Harrison, P. J. (2003). Eating disorders. The Lancet, 361(9355), 407-416. doi: 10.1016/S0140-6736(03)12378-1
  • Golden, N. H., Katzman, D. K., Sawyer, S. M., Ornstein, R. M., Rome, E. S., & Garber, A. K. (2015). Update on the medical management of eating disorders in adolescents. Journal of Adolescent Health, 56(4), 370-375. doi: 10.1016/j.jadohealth.2015.01.019

Foods that promote healthy sleep

Aug 1, 2023 | The relationship between nutrition and sleep

Getting enough quality sleep is essential for overall health and well-being, but many people struggle to get the recommended 7-9 hours of sleep each night. In addition to following good sleep hygiene practices, such as establishing a regular sleep schedule and creating a comfortable sleep environment, incorporating certain foods and nutrients into your diet may also help promote healthy sleep.

One nutrient that has been linked to better sleep quality is tryptophan, an amino acid that is a precursor to serotonin and melatonin. Serotonin is a neurotransmitter that regulates mood and promotes feelings of well-being, while melatonin is a hormone that helps regulate the sleep-wake cycle. Foods high in tryptophan include turkey, chicken, fish, eggs, nuts, and seeds.

Magnesium is another nutrient that has been linked to better sleep quality. Magnesium helps regulate the production of melatonin and has been shown to reduce cortisol levels, a hormone that can interfere with sleep. Foods high in magnesium include leafy green vegetables, nuts, seeds, and whole grains.

In addition to incorporating these nutrients into your diet, there are also certain foods that are naturally rich in melatonin, the hormone that helps regulate sleep-wake cycles. Tart cherries and their juice, for example, have been shown to increase melatonin levels and improve sleep quality.

Overall, a balanced and healthy diet rich in whole foods and nutrients can have a positive impact on sleep quality. However, it’s important to note that there is no one-size-fits-all solution when it comes to promoting healthy sleep. If you continue to struggle with sleep despite making dietary changes, it may be helpful to consult a healthcare professional.

REFERENCES

  • Peuhkuri, K., Sihvola, N., & Korpela, R. (2012). Diet promotes sleep duration and quality. Nutrition research (New York, N.Y.), 32(5), 309–319. https://doi.org/10.1016/j.nutres.2012.03.009
  • Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences, 17(12), 1161–1169.
  • Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European journal of nutrition, 51(8), 909–916. https://doi.org/10.1007/s00394-011-0263-7

Calcium: Sources, benefits, and role in bone health

Aug 1, 2023 | Vitamins and minerals

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Written By THT Editorial Team

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

Calcium is an essential mineral that is vital for various bodily functions, including bone health, muscle contraction, nerve function, and blood clotting. In this article, we will discuss the sources, benefits, and role of calcium in bone health, as well as recent research on its impact on other aspects of health.

Sources of Calcium

Calcium is found in various food sources, including dairy products such as milk, cheese, and yogurt, as well as leafy green vegetables, such as kale and broccoli. Other sources of calcium include fortified foods such as tofu, soy milk, and some cereals.

Benefits and Role in Bone Health

Calcium is important for bone health as it plays a crucial role in building and maintaining strong bones. It is also essential for bone density and reducing the risk of fractures and osteoporosis, especially in older adults. In addition to this, calcium helps in the regulation of muscle contractions, including the heartbeat, and it is essential for the proper functioning of the nervous system.

Recent Research and Findings

Recent research has shown that calcium may have other health benefits beyond bone health. Some studies suggest that calcium may help lower blood pressure, reduce the risk of colorectal cancer, and improve weight loss in individuals following a calorie-restricted diet. However, more research is needed to confirm these findings and determine the optimal intake of calcium for these health benefits.

One study published in the Journal of the American College of Cardiology found that calcium supplementation was associated with a lower risk of heart disease in women. Another study published in the American Journal of Clinical Nutrition found that calcium supplementation improved insulin sensitivity and reduced inflammation in overweight and obese adults.

Symptoms of Deficiency

Calcium deficiency can lead to various health problems, including osteoporosis, weakened bones, and fractures. In children, it can also lead to delayed growth and development. Other symptoms of calcium deficiency include muscle cramps, tingling in the hands and feet, and irregular heartbeat.

Conclusion

Calcium is an essential mineral that is important for various bodily functions, especially bone health. Consuming a diet rich in calcium from various food sources is essential to maintain optimal health. Further research is needed to confirm the potential health benefits of calcium beyond bone health and determine the optimal intake for these benefits.

REFERENCES

  • National Institutes of Health. Calcium. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Accessed May 9, 2023.
  • Buendia JR, Li Y, Hu FB, et al. Regular yogurt intake and risk of cardiovascular disease among hypertensive adults. J Am Coll Cardiol. 2018;71(21):2329-2337.
  • Major GC, Alarie FP, Dore J, et al. Supplementation with calcium, vitamin D, or both and weight loss in women. Am J Clin Nutr. 2008;88(4):906-912.
  • Weaver CM, Alexander DD, et al. Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation. Osteoporos Int. 2016;27(1):367-376.
  • Bonjour JP, Kraenzlin M, et al. The effects of vitamin D supplementation on skeletal, vascular, or cancer outcomes: a trial sequential meta-analysis. Lancet Diabetes Endocrinol. 2021;9(2):75-87.
  • Lanham-New SA, et al. Vitamin D and SARS-CoV-2 virus/COVID-19 disease. BMJ Nutrition, Prevention & Health. 2020;3(1): doi: 10.1136/bmjnph-2020-000089.
  • Shams-White MM, Chung M, et al. Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation. Am J Clin Nutr. 2017;105(6):1528-1543.
  • Mangano KM, Walsh SJ, Insogna KL, Kenny AM, Kerstetter JE. Calcium intake in the United States from dietary and supplemental sources across adult age groups: new estimates from the National Health and Nutrition Examination Survey 2003-2006. J Am Diet Assoc. 2011;111(5):687-695.

Importance of water intake in weight management

Aug 1, 2023 | Weight management and obesity prevention

Water intake plays a significant role in weight management and overall health. Staying adequately hydrated is important for numerous bodily functions and can impact weight loss and weight maintenance. Here are the key reasons why water intake is important for weight management:

Promotes Satiety and Reduces Caloric Intake: Drinking water before or with meals can help increase feelings of fullness, leading to reduced calorie intake. Research published in the journal Obesity showed that drinking water before a meal can reduce energy intake and enhance weight loss efforts (1). By choosing water instead of high-calorie beverages, individuals can decrease overall calorie consumption, which is beneficial for weight management.

Supports Proper Digestion and Metabolism: Water is essential for digestion and nutrient absorption. It aids in the breakdown of food, facilitates the transport of nutrients, and supports metabolism. Research published in the journal Nutrients highlighted that inadequate hydration can impair digestion and metabolism, potentially affecting weight management (2). Optimal hydration promotes efficient digestion and can support weight loss efforts.

Facilitates Fat Metabolism and Thermogenesis: Adequate water intake is important for proper fat metabolism. Research suggests that staying well-hydrated can enhance lipolysis, the process of breaking down stored fat for energy. Studies have shown that increased water consumption can stimulate thermogenesis, the body’s production of heat, which can contribute to increased calorie expenditure (3). These effects can support weight management and fat loss.

Supports Exercise Performance: Hydration is crucial for optimal exercise performance, which is important for weight management. Water helps regulate body temperature, lubricates joints, and transports nutrients and oxygen to muscles. Proper hydration during physical activity can improve endurance, strength, and overall performance. Research published in Sports Medicine demonstrated that dehydration negatively affects exercise performance and can hinder weight loss efforts (4). Staying hydrated before, during, and after exercise is essential for maximizing workout effectiveness.

Helps Prevent Water Retention and Bloating: Paradoxically, drinking an adequate amount of water can help prevent water retention and bloating. When the body is dehydrated, it may retain water as a protective mechanism. By consistently consuming enough water, individuals can promote proper fluid balance and reduce the risk of bloating and water weight gain. Ensuring adequate hydration can contribute to a more accurate reflection of weight on the scale.

In summary, water intake is important for weight management due to its role in promoting satiety, supporting digestion and metabolism, facilitating fat metabolism, enhancing exercise performance, and preventing water retention. It is recommended to drink water throughout the day, listen to thirst cues, and consume water-rich foods to maintain proper hydration levels.

REFERENCES

  • Stookey, J. D., Constant, F., Popkin, B. M., Gardner, C. D., Armstrong, L. E., & Drinking Water Is Associated With Weight Loss in Overweight Dieting Women Independent of Diet and Activity. Obesity, 16(11), 2481-2488.
  • Maughan, R. J., Watson, P., Cordery, P. A., Walsh, N. P., Oliver, S. J., Dolci, A., … & Fallowfield, J. L. (2016). A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. The American Journal of Clinical Nutrition, 103(3), 717-723.
  • Boschmann, M., Steiniger, J., Franke, G., Birkenfeld, A. L., Luft, F. C., & Jordan, J. (2007). Water drinking induces thermogenesis through osmosensitive mechanisms. The Journal of Clinical Endocrinology & Metabolism, 92(8),

The potential benefits of certain herbs and spices for immune function

Jul 28, 2023 | The link between nutrition and immune function.

The use of herbs and spices in traditional medicine has been practiced for centuries. In recent years, there has been a growing interest in the potential benefits of certain herbs and spices for immune function. This essay will explore the potential benefits of turmeric, garlic, and ginger for immune function, including recent research findings, and discuss recommendations for incorporating these herbs and spices into a healthy diet to support immune health.

Turmeric and Immune Function

Turmeric is a spice that is commonly used in Indian and Southeast Asian cuisine. It is derived from the root of the Curcuma longa plant and contains a compound called curcumin, which has been shown to have anti-inflammatory and antioxidant properties.

Research has suggested that turmeric may have a positive impact on immune function. One study found that curcumin supplementation improved the function of immune cells in healthy individuals, including the activation of T cells, which play a critical role in immune function (1). Another study found that curcumin supplementation reduced the severity of symptoms in individuals with rheumatoid arthritis, a condition characterized by inflammation and joint pain (2).

Garlic and Immune Function

Garlic is a popular herb that is commonly used in cooking and has been used in traditional medicine for centuries. It contains several bioactive compounds, including allicin, which has been shown to have antibacterial, antiviral, and antifungal properties.

Research has suggested that garlic may have a positive impact on immune function. One study found that garlic supplementation increased the activity of natural killer cells, which are responsible for killing viruses and cancer cells (3). Another study found that garlic supplementation reduced the incidence of the common cold in individuals with a history of frequent colds (4).

Ginger and Immune Function

Ginger is a spice that is commonly used in Asian and Indian cuisine. It is derived from the root of the Zingiber officinale plant and contains several bioactive compounds, including gingerols and shogaols, which have been shown to have anti-inflammatory and antioxidant properties.

Research has suggested that ginger may have a positive impact on immune function. One study found that ginger supplementation increased the activity of T cells and natural killer cells in healthy individuals (5). Another study found that ginger supplementation reduced inflammation in individuals with osteoarthritis, a condition characterized by joint pain and stiffness (6).

Recommendations for Incorporating Herbs and Spices into a Healthy Diet

Incorporating herbs and spices into a healthy diet can be beneficial for supporting immune function. Turmeric, garlic, and ginger are all readily available and can be easily incorporated into a variety of dishes.

Some tips for incorporating these herbs and spices into a healthy diet include:

Adding turmeric to soups, stews, and curries

Using garlic in marinades, dressings, and sauces

Adding ginger to smoothies, teas, and stir-fries

It is important to note that while herbs and spices can be beneficial for supporting immune function, they should not be used as a replacement for medical treatment. Individuals should always consult with a healthcare provider before starting any new supplement or herb.

Conclusion

Research has suggested that turmeric, garlic, and ginger may have a positive impact on immune function. Turmeric contains curcumin, which has anti-inflammatory and antioxidant properties, while garlic contains allicin, which has antibacterial, antiviral, and antifungal properties, and ginger contains gingerols and shogaols, which have anti-inflammatory and antioxidant properties. Recommendations for incorporating these herbs and spices into a healthy diet include adding them to a variety of dishes. By incorporating these herbs and spices into a healthy diet, individuals may be able to support their immune health and reduce their risk of illness. However, it is important to remember that herbs and spices should not be used as a replacement for medical treatment and individuals should always consult with a healthcare provider before starting any new supplement or herb.

Overall, the use of herbs and spices in traditional medicine has been practiced for centuries, and recent research has shown that certain herbs and spices may have a positive impact on immune function. Turmeric, garlic, and ginger are just a few examples of herbs and spices that have been studied for their immune-supporting properties. By incorporating these herbs and spices into a healthy diet, individuals may be able to support their immune health and reduce their risk of illness.

REFERENCES

  • Jurenka, J. S. (2009). Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Alternative medicine review, 14(2), 141-153.
  • Chandran, B., & Goel, A. (2012). A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis. Phytotherapy research, 26(11), 1719-1725.
  • Josling, P. (2001). Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled survey. Advances in therapy, 18(4), 189-193.
  • Kim, J. Y., Kwon, J. H., Ahn, Y. J., & Song, J. Y. (2013). Anti‐influenza virus activity of allicin‐containing Ajoene is enhanced by sulfide‐binding. International journal of antimicrobial agents, 42(3), 341-346.
  • Grzanna, R., Lindmark, L., & Frondoza, C. G. (2005). Ginger—an herbal medicinal product with broad anti-inflammatory actions. Journal of medicinal food, 8(2), 125-132.
  • Haghighi, M., Khalvat, A., Toliat, T., Jallaei, S., & Zareei, S. (2005). Comparing the effects of ginger extract and ibuprofen on patients with osteoarthritis. Archives of Iranian medicine, 8(4), 267-271.

Plant-based diets and their benefits

Jul 13, 2023 | Nutrition and healthy eating

Plant-based diets, which focus on consuming whole plant foods such as fruits, vegetables, whole grains, legumes, and nuts, have gained increasing popularity in recent years. This dietary pattern has been linked to numerous health benefits and has been shown to promote overall health and well-being.

One of the primary benefits of a plant-based diet is its ability to reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Studies have consistently shown that individuals who consume a plant-based diet have a lower risk of developing chronic diseases than those who consume a diet that is high in animal products. A review of 12 studies found that individuals who followed a vegetarian diet had a 25% lower risk of developing heart disease than those who consumed a diet high in animal products (1).

Plant-based diets are also beneficial for weight management. Studies have found that individuals who consume a plant-based diet tend to have a lower body mass index (BMI) and are less likely to be overweight or obese than those who consume a diet high in animal products (2). This may be due to the high fiber content in plant-based foods, which can promote feelings of fullness and reduce calorie intake.

In addition to reducing the risk of chronic diseases and promoting weight management, plant-based diets have been shown to have a positive impact on mental health. A study published in the Journal of Psychiatric Research found that individuals who followed a plant-based diet had a lower risk of developing depression and anxiety than those who consumed a diet high in meat (3). Another study found that individuals who consumed a plant-based diet experienced a significant reduction in symptoms of anxiety and depression (4).

It is important to note that a plant-based diet must be well-planned in order to ensure adequate intake of essential nutrients such as protein, iron, calcium, and vitamin B12. It is recommended that individuals who follow a plant-based diet consume a variety of plant foods and consider incorporating fortified foods or supplements to ensure adequate nutrient intake (5).

Overall, a plant-based diet has numerous health benefits and is a sustainable and ethical dietary choice. With careful planning and attention to nutrient intake, individuals can reap the health benefits of this dietary pattern.

REFERENCES

  • Dinu, M., Abbate, R., Gensini, G. F., Casini, A., & Sofi, F. (2017). Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies. Critical reviews in food science and nutrition, 57(17), 3640- 3649.
  • Kahleova, H., Levin, S., & Barnard, N. D. (2018). Vegetarian dietary patterns and cardiovascular disease. Progress in cardiovascular diseases, 61(1), 54-61.
  • Beezhold, B. L., & Johnston, C. S. (2012). Restriction of meat, fish, and poultry in omnivores improves mood: A pilot randomized controlled trial. Nutrition journal, 11(1), 1-7.
  • Sathyanarayana Rao, T. S., Asha, M. R., Ramesh, B. N., & Jagannatha Rao, K. S. (2008). Understanding nutrition, depression and mental illnesses. Indian Journal of Psychiatry, 50(2), 77.
  • Craig, W. J., & Mangels, A. R. (2009). Position of the American Dietetic Association: vegetarian diets. Journal of the American Dietetic Association, 109(7), 1266-1282.