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Intermittent fasting is a dietary trend where you alternate between periods of fasting and eating. It has become a popular trend in recent years as people seek ways to improve their health and lose weight. However, recent studies indicate that women do not respond the same way to intermittent fasting as men.

Research also shows that intermittent fasting affects womens bodies differently. The hormonal fluctuations in a womans body make it more challenging. A pertinent question in this respect is can women practice intermittent fasting while on their periods?

This article explores in detail the topic of intermittent fasting and periods, including the potential benefits and risks, as well as some tips for practicing intermittent fasting during menstruation.

You can do intermittent fasting during your period, but it isnt as straightforward. It depends on your preference and, more importantly, your bodys response to intermittent fasting. Some may be able to continue fasting without adverse effects, while others may experience menstrual irregularities or increased discomfort.

A study on the effect of intermittent fasting on reproductive hormone levels found that fasting doesnt impact womens estrogen, prolactin, or gonadotropin levels. [1]

Another study by the Department of Gynecological Endocrinology, Poznan University of Medical Sciences, found that weight loss factors can hurt gonadotropins, resulting in amenorrhea and infertility. Gonadotropins are responsible for moderating the follicular and luteal phases. [2]

If you are considering intermittent fasting during your period, learn to listen to your body. Pay attention to any changes in your menstrual cycle or symptoms. If you notice any irregularities or discomfort, modify your fasting routine or take a break from fasting during your period.

The menstrual cycle makes pregnancy possible. It starts on the first day of menstruation and ends just before the next menstrual cycle, lasting between 24 to 38 days. The process itself is complex and involves the constant interaction of hormones, namely:

The menstrual cycle has four phases: the menses phase, the follicular phase, the ovulatory phase, and the luteal phase.

The menses phase is the first five days of your menstrual cycle when your uterus sheds its old lining in the absence of a pregnancy. This shedding results in the release of blood and other fluids through the vagina.

Although a period lasting 3-5 days is typical, some bleed for seven days; it generally is not a cause for worry. However, youll experience low hormone levels and decreased energy.

The next phase lasts nine days from days 6-14; it is called the follicular phase. During this phase, the estrogen levels slowly rise, thickening the uterus lining in preparation for a potential pregnancy. In addition, the pituitary gland also releases the follicle-stimulating hormone (FSH), stimulating the growth and maturation of follicles in the ovaries.

The ovulatory phase occurs around day 14 of the menstrual cycle when one of the follicles releases an egg into the fallopian tube. This process is triggered by a luteinizing hormone (LH) surge, which causes the follicle to rupture and release the egg.

The luteal phase begins right after ovulation and lasts about 14 days, from day 15 to day 28, when a mature egg leaves the ovary on its journey to the uterus through the fallopian tubes. During this phase, the empty follicle changes into the corpus luteum, which releases progesterone.

Progesterone helps prepare your uterus lining for the implantation of a fertilized egg. If fertilization does not occur, the thickened uterine lining is shed during menstruation. As a result, estrogen and progesterone levels also drop.

There is limited research on the effects of intermittent fasting on the menstrual cycle, but some studies suggest that it may disrupt the average hormonal balance and menstrual function. For example, one study found that women who practiced fasting for more than 15 days during Ramadan had a higher risk of menstrual irregularities, including amenorrhea (absence of menstruation), oligomenorrhea (infrequent menstruation), and dysmenorrhea (painful menses). [3]

Another study shows that short-term fasting can cause a dip in luteinizing hormone levels in women of normal weight. [4]

One potential explanation for changes in menstrual cycles with intermittent fasting is calorie restriction and weight loss. Reducing the overall caloric intake results in fluctuating hormone levels, specifically estrogen, progesterone, and other hormones that regulate the menstrual cycle. With the menstrual cycle disrupted, you can see changes in the length and regularity of periods.

Another critical point to take into consideration is stress. Calorie restriction and time-restricted eating can place undue stress on your body, which can, in turn, affect menstrual cycles. As a result, some women may experience irregularities in their menstrual cycle.

While the studies mentioned above suggest a possible link between intermittent fasting and the menstrual cycle, more research must be done to understand this relationship fully.

Additionally, the impact of intermittent fasting on the menstrual cycle may vary from person to person, and other factors, such as exercise, may also play a role.

If you experience significant changes in your menstrual cycle while practicing intermittent fasting, speak with a healthcare provider. They can help determine the underlying cause and ensure that you receive appropriate care.

The ever-changing hormones make intermittent fasting more complex and challenging for women than men. Research by Proctor and Gamble stated that the menstrual cycle is highly intrinsically linked to the bodys cognitive, emotional, and sensory functions. [5]

These studies prove that hormonal health is vital for physical and mental well-being, referred to as cycle syncing. Cycle syncing is when you modify your diet to match your menstrual cycle. Heres how you should fast and eat during the different phases of your menstrual cycle.

On days 15, the body is already under stress, so it may be best to avoid fasting altogether. Instead, focus on eating nutrient-dense foods that will help support your body, such as leafy greens, healthy fats, and lean proteins. Also, add foods rich in iron and magnesium to soothe cramping.

During the follicular phase, estrogen levels rise, and the body prepares for ovulation. Your insulin sensitivity is at its best during this time. This is an excellent time to experiment and push your body with extended fasting periods. Owing to the heightened insulin sensitivity, longer periods of fasting can help with weight loss.

The ovulatory phase is the peak of estrogen and testosterone levels, which can increase energy levels and reduce hunger. Furthermore, ovulation also results in a higher body temperature and increased testosterone levels.

Your body is also equipped to handle the stress of fasting. So you can try a longer fast, such as a 24-hour fast. Shifting toward higher protein and lower carbohydrate foods is recommended during this phase.

After ovulation is the luteal phase; during this period, progesterone levels continue to rise. The elevated progesterone levels lead to increased hunger and cravings.

During this period, you are ill-equipped to handle longer fasts. So focus on shorter fasting periods or time-restricted eating. Avoid prolonged fasting and switch to high-protein meals.

Moreover, as the luteal phase progresses, around day 22, therell be a decrease in insulin sensitivity. So, diabetic patients will want to monitor their dietary habits accordingly. This period is also called PMS, and during this time, its important to prioritize self-care and engage in gentle exercises and stress-relieving activities.

Incorporate soothing beverages like peppermint tea or caffeine-free chai latte, which can help manage cravings. If you desire a treat, consider consuming a piece of dark chocolate.

Intermittent fasting presents many benefits, such as improved insulin sensitivity and weight loss. However, it can be challenging to fast while on your period. Here are some tips to help you navigate intermittent fasting during menstruation.

Pay attention to how your body feels and adjust your fasting schedule if necessary. Your body may have different needs during your menstrual cycle. If you feel particularly hungry or tired, consider breaking your fast early or taking a break from fasting altogether.

If your menstrual cycle affects your fasting ability, you may need to adjust your fasting schedule during your period. For example, you could shorten your fasting window or try a more relaxed approach.

If you usually fast for 16 hours per day, consider shortening your fasting window to 14 or 12 hours during your period. Or not fast at all, which is perfectly fine.

When you break your fast, ensure youre consuming nutrient-dense foods. Focus on eating protein, healthy fats, and complex carbohydrates for sustained energy and satiety.

For example, Greek yogurt with raspberries and coconut flakes, a protein-rich smoothie, or an egg scramble with avocado. These foods can help give your body the nutrients it needs to support your menstrual cycle.

Furthermore, you may have to increase your fat intake to help manage cravings during your period.

Its essential to keep yourself hydrated during your period, especially if you are fasting. This helps reduce the general symptoms of menstruation, including bloating and cramps. In case of discomfort, incorporate herbal tea or warm water with lemon.

Processed foods and sugary drinks can worsen menstrual symptoms such as bloating, cramps, and mood swings. Rather than processed foods, opt for whole foods that nourish your body and promote overall health.

Your body is going through a tough time with fluctuating hormones during periods. It is okay to stop and take a break from fasting if needed.

Listen to your body and rest if you feel like it.

If you have a history of menstrual irregularities or other reproductive health issues, talk to your doctor before starting an intermittent fasting routine. They can offer advice and support to help you make the best decisions for your health.

Intermittent fasting can affect the menstrual cycle in women, mainly due to calorie restriction. Extended fasting can interfere with the function of the hypothalamus, a part of the brain that plays a vital role in regulating hormones, such as estrogen, which are essential to the menstrual cycle.

Intermittent fasting can affect periods and cause abnormal cycles, either heavy or light. Fasting can also cause hormonal changes and exacerbate already occurring issues.

Focus on consuming nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins while fasting during your period. These foods can help give your body the nutrients it needs to support your menstrual cycle.

Intermittent fasting can be a wholesome dietary approach owing to its many benefits, such as improved insulin sensitivity, weight loss, and many more. First, however, it is important to consider its potential effects on the menstrual cycle and listen to your bodys needs.

While there is limited research on the relationship between intermittent fasting and menstrual function, recent studies state that fasting does not have a lasting effect on hormone levels. On the other hand, some studies suggest that it may disrupt normal hormonal balance and increase the risk of menstrual irregularities.

In saying that, you can practice intermittent fasting during your period, provided you listen to your body. Ensure you stay hydrated, choose nutrient-dense foods, and consider shortening your fasting window if necessary. And as always, it is important to talk to your doctor before starting any new dietary approach.

Read more:
Fasting on Periods: Can You Intermittent Fast When Menstruating? - Fitness Volt

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Soft hiking allows hikers to enjoy being in nature without any external pressures (Image: GETTY)

Power walking and running are the first things that spring to mind for many when thinking about cardio for weight loss, but nature-loving Britons have taken to a new fitness trend. Now viral on TikTok as one of the most sought-after forms of exercise, Catherine Lauris, manager of Merrell Hiking Club UK, believes it's something everyone should try this year - especially women. And despite what the name suggests, it's less about trekking across treacherous terrains than some may think.

Unlike walking, hiking tends to be longer and harder trips that are usually on trails through the mountains, bush, or countryside landscapes.

While powering uphill for hours on end is a surefire way to improve one's personal fitness while getting outdoors, "soft hiking" takes a more gentle approach - without compromising on the health benefits.

Speaking exclusively to Express.co.uk, Catherine Lauris said: "Soft hiking allows hikers to enjoy being in nature without any external pressures. You can go at your own pace, stop to look at the scenery, and take breaks whenever you feel like it.

"There is no need to exert yourself or reach a certain goal. With soft hiking, you can simply enjoy being in nature whilst squeezing in some light exercise at the same time."

READ MORE: Man 'amazed' at his own body transformation - in just 7 months

Of course, the weight loss benefits will come thick and fast with more challenging routes, but the most important thing to note about this seasonal fitness trend is that it is completely accessible to all age groups and abilities.

And while it being completely free of charge is an added bonus, there are an array of health benefits that come with the experience of soft hiking.

Catherine said: "Hiking is a great way to incorporate a cardio and muscle workout into your routine without the extra strain of high-intensity activity like running.

"It improves cardiovascular health because it involves sustained physical activity that increases heart rate and breathing rate."

With equal pay-off as a sweaty gym session, this can strengthen the heart and lungs while improving circulation throughout the body.

And according to Catherine, making soft hiking a regular activity has longer-term benefits, like reducing the risk of heart disease, high blood pressure, stroke, diabetes and high cholesterol.

For those concerned about losing out on targeted muscle toning movements used in most workouts, hiking still ticks this box by working the quads as your legs incline.

Paired with a healthy diet, soft hiking is also a great weight loss aid - though there are several other benefits which go beyond the physical results.

READ MORE: Six reasons you could be struggling to lose visceral fat

Catherine noted that reduced stress and sustained happiness are other reasons to try this fitness trend. She said: "Spending time in nature is a healthy way to cope with the stress that many of us encounter in our everyday lives.

"It is proven to relieve stress as it assists in reducing cortisol - the primary stress hormone. When you hike, your body releases adrenaline, endorphins and serotonin, which are proven to make you feel happier.

"Being outdoors can also calm anxiety and reduce the risk of depression. It is an effective treatment option that is accessible to the majority of people."

For mature hikers, there is the added advantage of improved cognitive function as a result of increased blood flow to the brain. This is believed to promote the growth of new neurons which maintain a healthy attention span, memory and problem-solving skills.

While taking up soft hiking as a solo activity is an ideal escape from the pressures of everyday life, doing it in a group can be more enjoyable - and give women peace of mind.

Catherine told Express.co.uk: "Merrell Hiking Club aims to establish a female-led, online and real-world community where people can learn from each other and support each other. It provides an inclusive, safe space for hikers of all levels to connect."

Organised through a Facebook group, hikers can gain advice from highly experienced trailblazers and other impressive mountaineers, while meeting other like-minded women. The club runs regular hikes all over the UK led by certified guides and is completely free of charge.

Catherine said: "No matter where you're from, who you love, or what your experience level is, at Merrell Hiking Club, we walk together and support each other."

See the original post here:
'Soft hiking' is perfect for women who want to 'enjoy nature' and hit fitness 'goals' - Express

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Chickpeas, nuts and rice count too

Mary N Lochlainn says: High-quality protein sources are easily digestible and high in essential amino acids especially leucine. Leucine is a branched chain amino acid (BCAA), which is particularly important as it stimulates the rate at which the body transforms dietary protein into muscle and improves strength.

We need more of this amino acid as we age. Leucine also helps regulate blood sugar, produces growth hormone and may help with weight control. As the body cant make leucine, it must be obtained from food, N Lochlainn recommends eating salmon, chickpeas, nuts, eggs and brown rice.

Once animal foods were considered superior for protein as they are complete, meaning they contain all the essential amino acids. Now we know that all the amino acids dont need to be consumed in one meal, but they can be eaten separately throughout the day.

Studies have found that as long as people eat enough protein at least 1.1g per kg of body weight then a vegetarian diet is as effective as one containing meat for building muscle during weight training. Rich sources of plant proteins include nuts and seeds, lentils, soy,quinoa, peas and beans.

Tewsays: If you are vegan or vegetarian, its perfectly achievable with some planning.

Eating whole foods is always going to be better due to the combination of nutrients. However, protein bars and powder can be useful when you are busy or need a top up, says Tew.

Nutritionist Kim Pearson says: Compromised digestive function means people can struggle to effectively digest more dense protein containing foods like meatas they get older. Protein powders are already broken down and so are easier for the body to use, and work well if you have a small appetite.

Read this article:
How steaks, eggs and nuts could help prevent midlife spread - The Telegraph

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By Louise Allingham For Daily Mail Australia 22:25 24 Apr 2023, updated 22:28 24 Apr 2023

A leading dietitian has revealed six reasons your diet might not be working despite eating well and exercising regularly.

Susie Burrell said sustainable weight loss can be tricky for many to nail and requires the 'right mix of diet, exercise and mindset'.

She said there are six things that could be resulting in the scales not budging - including having a diet that is too restrictive and unsustainable and even not eating enough food each day.

Other factors that could hinder weight loss, Susie said, was too much stress and not getting good quality sleep.

The Sydney health guru added people not seeing results should think about changing up their exercise routine and getting their hormones checked.

Source: Susie Burrell

'It is entirely possible to be eating well and exercising but not getting the results you are looking for,' Susie said in an Instagram post.

'Weight loss, especially sustainable weight loss can be complicated requiring the right mix of diet, exercise and mindset.'

She added those struggling should seek advice from qualified professionals who specialise in weight control and hormone management.

While many cut down on calories to lose weight, people must be mindful of the nutrients they are consuming while on a diet.

Dietitian and author Erin Palinski-Wade told The Reader's Digestsome calories digest faster than others and can leave you feeling hungry quicker.

'Depending on what you consume, calories from nutrients such as protein and unsaturated fat keep you full for an extended period, whereas calories from simple sugars digest rapidly,' she said.

Simply cutting calories without giving your body the vitamins, protein, and fibre it needs can be counter-productive while trying to shed the kilos.

Erin also cited a Japanese study that found restrictive calorie consumption can lead to a slower metabolic rate, slowing your metabolism to preserve energy and preventing weight loss.

'Focus on improving the nutritional quality of your diet rather than your calorie intake for improved body weight and health,' she said.

Not getting good sleep can also effect weight loss in a negative way as it's been shown bad shut-eye is linked to obesity.

According to WebMD, someone who has less than six to seven hours sleep is more likely to reach for a coffee multiple times a day, skip exercise and opt for takeaway when they're too tired to cook a homemade meal.

Researchers have found when dieters slept fewer hours during the night they became 'metabolically groggy' despite their calories remaining the same.

Both a lack of sleep and stress can lead to a cortisol, the stress hormone, that promotes body fat.

Stress can also cause emotional eating and let go of their normal diet and exercise regimes.

The type of exercise you do can also play into how much weight you are or aren't losing.

Healthline recommends people on a weight loss journey add cardio like walking, running, cycling and swimming to their weekly exercise routines as it is very effective at burning calories.

However, strength and weight training can be more beneficial for weight loss as it increases muscle tone and metabolism helping people burn calories all day.

Hormones can heavily influence a person's appetite, metabolism and body fat distribution according to Better Health.

Susie recommends having a professional check up on hormones, like leptin and insulin, sex hormones and growth hormone, to make sure they are regulating bodily processes properly.

Excerpt from:
Sydney dietitian Susie Burrell shares why your healthy diet might not be helping you lose weight - Daily Mail

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COLUMBIA, S.C. (WOLO) If youre African-American and looking to improve your health while earning some cash, one study may be the choice for you.

University of South Carolinas Diet Guidelines: 3 Diets study starts this June at the Discovery I Building at the Arnold School of Public Health on Greene Street.

Tyler Ryan spoke with Briana Davis, Assistant Project Manager, about why theyre conducting this study.

She says African Americans, particularly those living in the South, have lower diet quality scores and experience a disproportionate burden of chronic diseases like Type 2 Diabetes and heart disease compared to Whites and Hispanics.

Its a free one-year nutrition program where participants will be randomized to follow a Healthy US, Vegetarian, or Mediterranean dietary pattern to see if losing weight through these diets can reduce those chronic diseases.

They will also receive hands-on cooking skills for one of three healthy diets, along with nutrition education, recipes and food samples.

You will receive $100 if you complete the study.

To participate, you must identify as African-American, be between 18 65 years old, and not be diagnosed with Type 2 Diabetes, among other criteria.

For details and to apply, visit the studys website.

Read this article:
USC looking for African Americans to participate in Dietary Study - Abccolumbia.com

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April 24, 2023

3 min read

Disclosures: O'Hearn reports receiving research funding from the Gates Foundation, as well as the National Institutes of Health and Vail Innovative Global Research and employment with Food Systems for the Future, outside of the study. Please see the study for all other authors' relevant financial disclosures.

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Poor diet was responsible for seven in 10 new cases of type 2 diabetes worldwide in 2018, according to researchers.

Although it has long been known that diet plays an outsized role in type 2 diabetes risk, it was unclear how specific dietary factors contributed to the diseases prevalence, Meghan OHearn, PhD, a doctoral researcher with the Friedman School of Nutrition Science and Policy at Tufts University, and colleagues wrote.

OHearn and colleagues conducted a comparative risk-assessment model to better understand the effects that 11 dietary factors excess intake of refined rice and wheat, processed meats, unprocessed red meat, sugar-sweetened beverages, potatoes and fruit juice and insufficient intake of whole grains, yogurt, fruit, nuts and seeds, and non-starchy vegetables had on the proportional and absolute burdens of new type 2 diabetes cases in 1990 and 2018.

They found that, in 2018, the global prevalence of diet-attributable type 2 diabetes rose by 2.6 absolute percentage points, translating to about 8.6 million more cases, compared with 1990.

OHearn and colleagues approximated that the suboptimal intake of the 11 dietary factors was responsible for about 14.1 million (95% UI, 13.8-14.4 million) incident cases of type 2 diabetes, representing 70.3% of new cases across the globe. Additionally, the largest burdens were linked to excess processed meat intake (20.3%), excess refined rice and wheat intake (24.6%) and insufficient whole-grain intake (26.1%).

The researchers also noted variations in the trends by dietary factor and world region, writing that their findings inform dietary priorities and clinical and public health planning to improve dietary quality and reduce type 2 diabetes globally.

Healio spoke with OHearn to learn more about the study and what primary care providers should take away from it.

Healio: Can you briefly describe your findings and their clinical implications?

OHearn: We estimated that that poor diet contributed to over 14.1 million cases of type 2 diabetes in 2018, representing over 70% of new diagnoses globally. The most important global dietary drivers of type 2 diabetes were estimated to be insufficient intake of whole grains, excess intake of refined rice and wheat, and excess intake of processed meat.

The analysis also revealed poor diet is causing a larger proportion of type 2 diabetes in men vs. women, in younger vs. older adults and in urban vs. rural residents at the global level. There were also significant differences in the dietary drivers of type 2 diabetes across world regions, and changes in the last 28 years (1990-2018).

Our findings help inform nutritional priorities for clinicians as they encourage healthy dietary choices. Messaging should focus on improving carbohydrate quality (increasing intake of whole grains, fruits and vegetables, beans and legumes; decreasing intake of refined rice and wheat as well as sugar-sweetened beverages) and reducing intake of red and processed meats.

Healio: How might diabetes risk be connected to poor diet in the United Sates specifically?

OHearn: The U.S. was one of the 184 countries in our analysis. Our team based our model on dietary intake estimates from the Global Dietary Database, along with population demographics from multiple sources, global type 2 diabetes incidence estimates, and data on how food choices impact people living with obesity and type 2 diabetes from multiple published papers.

At the national level in the U.S., we found that about 73% of new type 2 diabetes cases (~2,800 cases per 1 million population) were due to poor diet in 2018. Of the 11 dietary factors assessed, the greatest contributors were high intake of processed meats (33%), low intake of whole grains (32%), high intake of sugar-sweetened beverages (16%) and high intake of unprocessed red meats (15%). Note that the estimated burden for each individual dietary factor are not additive (ie, do not add up to the burden for poor diet jointly).

Healio: What is the take-home message for primary care physicians?

OHearn: Poor diet, both directly and through its effects on weight gain, is a serious driver of type 2 diabetes globally. Primary care physicians should encourage healthy dietary choices at an early age and recognize disparities in the dietary burden of type 2 diabetes by education level and among those living in rural vs. urban areas.

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Originally posted here:
Q&A: Poor diet caused 73% of type 2 diabetes cases in US in 2018 - Healio

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Sophia Antipolis, 21 April 2023: A high-quality diet that minimises red meat and processed foods is linked with lower risks of heart attack and stroke in patients with cardiovascular disease, according to a study published today in the European Journal of Preventive Cardiology, a journal of the ESC.1

One of the most common questions physicians receive from patients with cardiovascular disease is what should I eat to improve my health, said study author Professor Sonia Anand of McMaster University and the Population Health Research Institute, Hamilton, Canada. This study in more than 27,000 patients with cardiovascular disease indicates that a high-quality diet emphasising whole foods and minimising packaged and processed foods reduces the likelihood of having a heart attack or stroke.

The study focused on patients with coronary artery disease (CAD) and peripheral artery disease (PAD), who are both at high risk of heart attack and stroke. CAD refers to a narrowing of the arteries supplying blood to the heart while in PAD, arteries in the legs are clogged.PAD is also the leading cause of lower limb amputation. This was the largest study of diet in patients with PAD.

This analysis examined whether diet quality was associated with the incidence of cardiovascular and limb events. Cardiovascular events included cardiovascular death, heart attack and stroke. Limb events included the need for stenting or bypass surgery (to open up a clogged artery in the legs) or amputation. The study included 26,539 patients with CAD and/or PAD from 33 countries in North America, South America, Eastern and Western Europe, Australia and Asia who were enrolled in the COMPASS trial.2 Of those, 24,119 had CAD and 7,163 had PAD (some patients had both conditions). The average age was 68 years and 78% were men.

Diet was assessed at baseline with a food frequency questionnaire containing all major food groups (dairy, unprocessed and processed red meat, poultry, fish, eggs, whole and refined grains, nuts, fruits, vegetables and soft drinks). Data from the questionnaire was used to rate diet quality according to the Alternate Healthy Eating Index (0 to 70) and the Mediterranean diet score (0 to 8), which were both modified according to the information available in the questionnaire. Higher scores indicated a better quality diet. The primary composite outcome was cardiovascular and limb events.

During 30 months of follow up, a total of 1,391 events occurred, of which 1,262 were cardiovascular events and 140 were limb events (some patients had both). The researchers analysed the association between diet quality and adverse events after adjusting for factors that could influence the relationship including age, sex, country, education level, treatments and medications, body mass index, smoking and other conditions such as diabetes, high blood pressure and heart failure.

Taking the modified Alternate Healthy Eating Index first, the average score was 23. The incidence of recurrent clinical cardiovascular outcomes was highest in patients with a poor diet quality. Each 5-point reduction in the index was associated with a 7% increase in cardiovascular and limb events. When patients were divided into four groups according to their score, those in the lowest quartile had a 27% increased risk of cardiovascular and limb events compared to patients in the highest quartile. This increased risk was primarily driven by cardiovascular events in those with low diet quality.

Study author Dr. Darryl Wan of McMaster University, Hamilton and the University of British Columbia, Vancouver, Canada said: Even after adjusting for factors that might affect the association, patients with the worst quality diet had a 27% higher likelihood of vascular complications compared to those with the best quality diet. This excess in risk seems to be mainly due to a higher rate of heart attacks, strokes and cardiovascular deaths regardless of whether patients had heart disease or blockages in the arteries outside of the heart.

The median modified Mediterranean diet score was 3.71. Patients with the lowest scores had a numerically higher incidence of cardiovascular and limb events compared to those with the highest scores, but the difference was not statistically significant. The Mediterranean diet is known to be protective against heart disease and our results trended towards this benefit but did not meet statistical significance, said Dr. Wan. This may be because our questionnaire did not contain all of the foods that characterise a Mediterranean diet, thus we had to use a modified score.

Dietary recommendations have challenges as many foods are not applicable across ethnic groups, countries of origin, and availability of resources, states the paper. However, our study indicates that the emphasis should be shifted to improving overall dietary quality rather than specific food types by suggesting greater consumption of fruits, vegetables, nuts, higher fibre foods, choosing white over red meat, and consumption of minimally processed foods. This may improve the applicability to a larger general population with a variety of cultural backgrounds and simplify advice to patients.

Professor Anand concluded: Until now, our lifestyle advice to patients with PAD was to walk more and quit smoking. The results of this study enable us to add guidance on which foods to eat and which foods to avoid, which also applies to the many patients around the world with coronary disease.

ENDS

Originally posted here:
Plant-based diet associated with health benefits in heart patients - European Society of Cardiology

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Put aside for a moment all that nutritional advice about eating fruits and vegetables, whole grains and lean proteins. Could one key to good health actually be a diet rich in ice cream?

Thats the tantalizing question raised by a new story in the Atlantic, which states, Studies show a mysterious health benefit to ice cream. Scientists dont want to talk about it.

The story, which seems destined to create controversy, is a deep dive into how nutritional science works for better and for worse. It begins by looking at Harvard research from 2018 showing that diabetics who consumed half a cup of ice cream a day had a lower risk of heart disease. And it notes that other studies had drawn similar conclusions.

As David Merritt Johns, author of the story, dug into the issue, he found himself more fascinated and more puzzled by the idea of ice cream being good for you. Am I high on my own ice-cream supply? he writes.

But as Johns told MarketWatch, he wasnt really interested in making a judgment about ice cream. Rather, he was trying to gain a better understanding of the research process itself, and how conclusions are drawn correctly or not.

Nutritionists whom MarketWatch spoke with didnt think there was much merit to the idea of ice cream becoming a requisite part of our diet for healths sake.

Nah, I just wont do that, says Stefanie Sacks, a nutritionist and chef and author of What the Fork Are You Eating?

Sacks says you can certainly enjoy ice cream in moderation I do not believe in deprivation but with an understanding of its place within a balanced diet. And even then she says you should be eating ice cream that doesnt have any junk in it meaning no food additives or chemicals and no toppings or mix-ins (think plain vanilla or chocolate, not a hot-fudge sundae).

As Johns pored over study after study touching upon consumption of ice cream, or dairy products in general, though, he found reasons that researchers might find evidence to support consuming the frozen sweet stuff for health reasons.

In general, research has shown the importance of dairy foods in a diet, though theres the question as to which foods provide true benefit, Johns notes in the story. Yogurt has been cited as a particularly good option: One study found that consuming roughly a third of a cup a day reduced the risk of getting diabetes by 14%.

But theres a case to be made for ice cream, which remains a favorite treat in the U.S. The average American devours 23 pounds of ice cream and related frozen desserts annually, according to the International Dairy Foods Association.

As Johns writes, ice creams glycemic index, a measure of how rapidly a food boosts blood sugar, is lower than that of brown rice. He goes on to point to a researchers observation that its very possible that if somebody eats ice cream and eats less starch it could actually protect against diabetes.

Indeed, that researcher was with Tufts Universitys Friedman School of Nutrition Science and Policy, the same institution behind Food Compass, billed as a new nutrient profiling system designed to help consumers, food companies, restaurants, and cafeterias choose and produce healthier foods.

Read more: Looking to lose weight in 2023? The choice between a bag of Fritos and a multigrain bagel might not be as simple as youd think.

The compass rates foods on a 1-to-100 scale, with 1 being the least healthy and 100 being the most healthy. And while a helping of chocolate ice cream with nuts served in a cone has a grade of 37 not exactly a huge thumbs-up that still puts it ahead of a serving of Kelloggs K Corn Flakes (19 points) and a multigrain bagel with raisins (19), both starchy foods that some might have thought of as healthier.

Of course, the case for ice cream cant be made without a few doubt-raising asterisks. Indeed, researchers have questioned the nature of their own findings, which were often part of larger dietary studies meaning the focus wasnt on ice cream, per se.

In the article, Johns points to one factor that could be skewing the data: Its possible that some people involved in a dietary study have health issues, and so they decide to cut back on ice cream as a result. That would mean the people in the study who were eating ice cream were healthier by nature. So in effect, the ice cream wasnt necessarily causing them to be healthy, even though the data make the link between ice cream and healthy people.

Nutritionists contacted by MarketWatch say that to convince them of ice creams health benefits, there would need to be a very controlled study that looked at ice-cream consumption pretty much by itself and didnt mix in other foods or variables.

Dawn Jackson Blatner, a nutritionist and author of The Flexitarian Diet and The Superfood Swap, says she understands the temptation to buy into the idea of ice cream as a miracle food. But she cautions that almost nothing we eat is going to fit that bill.

The moral of the story is that no one food is going to be our biggest savior or biggest downfall, she says.

As for Johns, he agrees that it will take a more controlled study to offer a surer verdict about the benefits of ice cream. In the meanwhile, he still likes his ice cream, he says, and working on the Atlantic story hasnt changed his consumption habits one way or the other.

I ate a certain amount before, and Ive continued on that path, he told MarketWatch.

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Should we all be switching to the ice cream diet? Here's the scoop. - MarketWatch

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Caloric restriction has been shown to slow aging in a groundbreaking study, with effects similar to smoking cessation interventions. The CALERIE trial found a 2-3% slowing in aging pace in healthy adults, suggesting that slowing human aging may be possible through interventions like intermittent fasting or time-restricted eating.

Calorie restriction, a proven intervention to slow aging in animals, showed evidence of slowing the pace of biological aging in a human randomized trial.

In a first-of-its-kind randomized controlled trial, an international team of researchers led by the Columbia Aging Center at Columbia University Mailman School of Public Health shows that caloric restriction can slow the pace of aging in healthy adults. The CALERIE intervention slowed the pace of aging measured from participants blood DNA methylation using the algorithm DunedinPACE (Pace of Aging, Computed from the Epigenome). The intervention effect on DunedinPACE represented a 2-3 percent slowing in the pace of aging, which in other studies translates to a 10-15 percent reduction in mortality risk, an effect similar to a smoking cessation intervention. The results were recently published in the journal Nature Aging.

In worms, flies, and mice, calorie restriction can slow biological processes of aging and extend healthy lifespan, says senior author Daniel Belsky, PhD, associate professor of epidemiology at Columbia Mailman School and a scientist with Columbias Butler Aging Center. Our study aimed to test if calorie restriction also slows biological aging in humans.

The CALERIE Phase-2 randomized controlled trial, funded by the U.S. National Institute on Aging, part of the National Institutes of Health, is the first-ever investigation of the effects of long-term calorie restriction in healthy, non-obese humans. The trial randomized 220 healthy men and women at three sites in the U. S. to a 25 percent calorie-restriction or normal diet for two years.CALERIE is an acronym for Comprehensive Assessment of Long-Term Effects of Reducing Intake of Energy.

To measure biological aging in CALERIE Trial participants, Belskys team analyzed blood samples collected from trial participants at pre-intervention baseline and after 12- and 24-months of follow-up. Humans live a long time, explained Belsky, so it isnt practical to follow them until we see differences in aging-related disease or survival. Instead, we rely on biomarkers developed to measure the pace and progress of biological aging over the duration of the study. The team analyzed methylation marks on DNA extracted from white blood cells. DNA methylation marks are chemical tags on the DNA sequence that regulate the expression of genes and are known to change with aging.

In the primary analysis, Belsky and colleagues focused on three measurements of the DNA methylation data, sometimes known as epigenetic clocks. The first two, the PhenoAge and GrimAge clocks, estimate biological age, or the chronological age at which a persons biology would appear normal. These measures can be thought of as odometers that provide a static measure of how much aging a person has experienced. The third measure studied by the researchers was DunedinPACE, which estimates the pace of aging, or the rate of biological deterioration over time. DunedinPACE can be thought of as a speedometer.

In contrast to the results for DunedinPace, there were no effects of intervention on other epigenetic clocks, noted Calen Ryan, PhD, research scientist at Columbias Butler Aging Center and co-lead author of the study. The difference in results suggests that dynamic pace of aging measures like DunedinPACE may be more sensitive to the effects of intervention than measures of static biological age.

Our study found evidence that calorie restriction slowed the pace of aging in humans, Ryan said.But calorie restriction is probably not for everyone. Our findings are important because they provide evidence from a randomized trial that slowing human aging may be possible. They also give us a sense of the kinds of effects we might look for in trials of interventions that could appeal to more people, like intermittent fasting or time-restricted eating.

A follow-up of trial participants is now ongoing to determine if the intervention had long-term effects on healthy aging. In other studies, slower DunedinPACE is associated with reduced risk for heart disease, stroke, disability, and dementia.Our study of the legacy effects of the CALERIE intervention will test if the short-term effects observed during the trial translated into longer-term reduction in aging-related chronic diseases or their risk factors, says Sai Krupa Das, a senior scientist and CALERIE investigator who is leading the long-term follow up of CALERIE participants.

DunedinPACE was developed by Daniel Belsky and colleagues at Duke University and the University of Otago. To develop DunedinPACE, researchers analyzed data from the Dunedin Longitudinal Study, a landmark birth cohort study of human development and aging that follows 1000 individuals born in 1972-73 in Dunedin, New Zealand. Researchers first analyzed the rate of change in 19 biomarkers across 20 years of follow-up to derive a single composite measure of the Pace of Aging. Next, the researchers used machine-learning techniques to distill this 20-year Pace of Aging into a single-time-point DNA methylation blood test. The values of the DunedinPACE algorithm correspond to the years of biological aging experienced during a single calendar year, providing a measure of the pace of aging.

Reference: Effect of long-term caloric restriction on DNA methylation measures of biological aging in healthy adults from the CALERIE trial by R. Waziry, C. P. Ryan, D. L. Corcoran, K. M. Huffman, M. S. Kobor, M. Kothari, G. H. Graf, V. B. Kraus, W. E. Kraus, D. T. S. Lin, C. F. Pieper, M. E. Ramaker, M. Bhapkar, S. K. Das, L. Ferrucci, W. J. Hastings, M. Kebbe, D. C. Parker, S. B. Racette, I. Shalev, B. Schilling and D. W. Belsky, 9 February 2023, Nature Aging.DOI: 10.1038/s43587-022-00357-y

Additional co-authors and their affiliations are listed in the paper, Effect of long-term caloric restriction on DNA methylation measures of biological aging in healthy adults from the CALERIE trial.

The study was supported by U.S National Institute on Aging grant R01AG061378 and also utilized resources provided by the CALERIE Research Network (R33AG070455) and the Dunedin Study (R01AG032282). Coauthors received additional support from the American Brain Foundation, and NIH grants P30AG028716, R01AG054840, R33AG070455, CIHR RN439810, R01 AG071717, R03AG071549 U01AG060906.

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Less Is More: The Diet Strategy Proven To Slow Aging in Healthy ... - SciTechDaily

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Fruits are an essential part of a healthy diet. They are packed with vitamins, minerals, antioxidants and fiber, all of which are essential for maintaining good health.

Incorporating fruit in your daily diet can help boost immune system, improve digestion and reduce risk of chronic diseases like heart disease, diabetes and cancer. With so many different types of fruits available, it can be challenging to decide which ones to include in your daily diet.

In this article, we have compiled a list of the top healthy fruits you should incorporate in your daily diet. These fruits are not only nutritious but also delicious and easy to incorporate in your meals and snacks.

Whether you prefer to have them raw, blend them into smoothies or use them in recipes, these fruits can provide you with a wide range of health benefits and help you achieve your wellness goals.

Here's a look at the 12 healthy fruits:

Blueberries are low-calorie fruits that are packed with antioxidants that protect cells from damage caused by free radicals. They're also rich in , vitamin K and fiber, which helps in digestion.

Apples are an excellent source of fiber, vitamin C and antioxidants. Having apples regularly can help lower blood sugar level and reduce risk of heart disease.

Although technically a fruit, avocados are a rich source of healthy fats, fiber and potassium. They can help reduce inflammation and improve.

Kiwi is a low-calorie fruit that's high in fiber, vitamin C and antioxidants. It can help improve digestion, boost immunity and reduce risk of.

Pomegranates are packed with antioxidants, fiber and vitamins C and K. They can help lower blood pressure, reduce inflammation and improve heart health.

Oranges are an excellent source of vitamin C, fiber and antioxidants. They can help boost immunity, improve skin health and reduce risk of chronic diseases.

Strawberries are low in calories and high in fiber, vitamin C and antioxidants. They can help improve heart health, reduce inflammation and lower risk of chronic diseases.

Pineapples are a rich source of vitamin C, manganese and fiber. They can help improve digestion, boost immunity and reduce inflammation.

Mangoes are packed with vitamin C, fiber and antioxidants. They can help improve digestion, boost immunity and reduce risk of chronic diseases.

Grapefruits are an excellent source of vitamin C, fiber and antioxidants. They can help improve heart health, lower cholesterol level and reduce risk of chronic diseases.

Bananas are rich in fiber, potassium and vitamins C and B6. They can help improve digestion, boost immunity and regulate .

Cherries are a low-calorie fruit that are high in fiber, vitamin C and K, and antioxidants. They can help reduce inflammation, improve heart health and promote better sleep.

Adding the aforementioned fruits to your daily diet can provide numerous benefits for health.

They're low in calories and packed with nutrients that can help reduce risk of chronic diseases, improve digestion, boost immunity and promote better sleep. So, make sure to incorporate these fruits in your diet, and enjoy a healthier and more balanced lifestyle.

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12 fruits for a healthier you: Add these superfoods to your diet - Sportskeeda

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