Your Road to Wellness

General Health

Increased food intake in the morning and less in the evening causes weight loss and decreases inflammation.

Posted by on 3:42 pm General Health | 0 comments

slim woman

 

Just by eating more in the morning and less in the evening, the participants of this study lost
more weight and slept better (Raynor HA, et al., 2018).
Eating that way enhances the regularity of the circadian rhythm which benefits several biological
functions.
Research has also investigated how the timing of calorie intake and the time spent fasting
during the night affects inflammation and breast cancer risk (Marinac CR, et.al., 2015).
The researchers discovered that when fewer calories were consumed in the evening, CRP, an
inflammatory marker decreased proportionally.
A longer nighttime fasting duration was also associated with a lower CRP, but only among the
women who ate less than 30% of their total daily calories in the evening.
Reducing evening food intake, and fasting for longer nightly intervals was in this study found to
lower systemic inflammation and subsequently reduce breast cancer risk.
According to these 2 studies eating more of the calories in the morning and less in the
evening, made these participants lose weight, sleep better, reduce inflammation and the
the risk of breast cancer.
Not eating late, so the time without food was increased, was also very beneficial.
Remember, this was even without changing what the participants were eating.
Just changing the timing of your food intake, and when you eat the most calories, can be
very powerful.

 

References:

Marinac CR, Sears DD, Natarajan L, Gallo LC, Breen CI, Patterson RE. Frequency and
Circadian Timing of Eating May Influence Biomarkers of Inflammation and Insulin Resistance
Associated with Breast Cancer Risk.PLoS One. 2015 Aug 25;10(8):e0136240.

Raynor HA1, Li F2, Cardoso C, Daily pattern of energy distribution and weight loss.Physiol
Behav. 2018 Aug 1;192:167-172.

What food can lower your resting heart rate? ❤

Posted by on 9:00 am General Health | 0 comments

heart rate

 

You don’t want to have a high resting heart rate.
A resting heart rate above 65 beats per minute is a strong independent risk factor for
premature mortality and stroke and also cardiovascular disease (Woodward M, et.al., 2014).
There is good evidence for an increased risk of cardiovascular disease with an elevated resting
heart rate (Cooney MT, et.al.,2010).
10,519 men and 11,334 women were included in this research, excluding those with preexisting
coronary heart disease.

 

 

Aerobic exercise can reduce the resting heart rate, that’s logical, but there is more than
one way to reduce it.
One type of food has shown to be able to do it even slightly more effectively than aerobic
exercise (Jenkins DJ,et al., 2012).
That food was beans.

 

beans

The abstract of the article doesn’t show that, but you will find it in the table showing the results, if
you read the whole article.
It’s quite amazing that food like beans can lower resting heart rate, but the evidence is
there.

 

References:

Cooney MT, Vartiainen E, Laatikainen T, Juolevi A, Dudina A, Graham IM. Elevated resting heart
rate is an independent risk factor for cardiovascular disease in healthy men and women. Am
Heart J. 2010 Apr;159(4):612-619.
Jenkins DJ, Kendall CW, Augustin LS, Mitchell S, Sahye-Pudaruth S, Blanco Mejia S, Chiavaroli L,
Mirrahimi A, Ireland C, Bashyam B, Vidgen E, de Souza RJ, Sievenpiper JL, Coveney J, Leiter LA,
Josse RG. Effect of legumes as part of a low glycemic index diet on glycemic control and
cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial. Arch Intern
Med. 2012 Nov 26;172(21):1653-60.
Woodward M, Webster R, Murakami Y, Barzi F, Lam TH, Fang X, Suh I, Batty GD, Huxley R,
Rodgers, The association between resting heart rate, cardiovascular disease and mortality:
evidence from 112,680 men and women in 12 cohorts. Eur J Prev Cardiol. 2014
Jun;21(6):719-26.

Low brain derived neurotrophic factor linked to decreased memory. This is one way to increase it.

Posted by on 9:00 am General Health | 0 comments

BDNF

 

The reduction of brain-derived neurotrophic factor (BDNF) has been shown to affect cognitive
function, learning, and memory and also causes behavioral disorders.
There are however several ways to increase BDNF.
The following research reviewed several studies which investigated the effect of curcumin on
BDNF (Sarraf P, et.al., 2019).
The supplemented dose of curcumin the participants took ranged from 200 to 1820 mg per day,
and the studies lasted from 8 to 12 weeks,
The researchers found that curcumin significantly increased BDNF levels.

 

 

Curcumin is not well absorbed unless it has been manufactured to improve absorption. In this
research the dose varied quite a bit in the different studies which were included.
If you take a curcumin formula shown to be better absorbed, you don’t have to take a very high
dose. It is for that reason a very easy way to increase BDNF levels.

 

curcumin

 

Reference:
Sarraf P, Parohan M, Javanbakht MH, Ranji-Burachaloo S, Djalali M. Short-term curcumin
supplementation enhances serum brain-derived neurotrophic factor in adult men and women: a
a systematic review and dose-response meta-analysis of randomized controlled trials. Nutr Res.
2019 May 9;69:1-8.

Better Curcumin

  • We added boron to provide even more benefits. There is no other formula like this.
  • Curcumin is a good antioxidant, but it is especially effective in helping to reduce inflammation. For these reasons, curcumin provides many health benefits.
  • The raw material used in the Better Curcumin formula is the only form of curcumin shown to pass through the blood-brain barrier and improve memory
  • This study also showed a significant reduction in both total cholesterol and LDL cholesterol, the so-called bad cholesterol.
  • The following research shows that this form of curcumin is 65 times more bioavailable than regular curcumin

What type of exercise improves memory the most?

Posted by on 9:00 am Exercise, General Health, Intensity Training | 0 comments

older people exercising

 

Exercise, in general, is beneficial for the brain, but is one type of exercise more beneficial for
memory? That’s what the following research investigated.
Sixty-four sedentary older adults either did high-intensity interval training, moderate continuous
training or stretching as a control (Kovacevic A, et.al., 2019).
The researchers found that high-intensity interval training resulted in the greatest
memory performance in inactive older adults compared to moderate continuous training
or stretching.

 

 

They also found that improvement in fitness correlated with improvement in memory
performance since moderate exercise also helped.
Brain-derived neurotrophic factor (BDNF) which is a protein plays an important role in the
survival and growth of the nervous system. This means that BDNF is important for keeping the
brain healthy.

 

older man stretching

 

This research tested the effectiveness of two high-intensity exercise protocols, both known to
improve cardiovascular health, to determine whether they have similar efficacy in affecting
BDNF levels ( Saucedo Marquez CM , et.al., 2015).
Participants performed a continuous exercise protocol at 70% of maximal work rate and a
high-intensity interval training protocol at 90% of maximal work rate for periods of 1 minute
alternating with 1 min of rest (both protocols lasted 20 min).
Both protocols increased BDNF levels, but the high-intensity interval training improved
BDNF levels the most.

References:

Kovacevic A, Fenesi B, Paolucci E, Heisz JJ. The effects of aerobic exercise intensity on
memory in older adults. Appl Physiol Nutr Metab. 2019 Oct 30.
Saucedo Marquez CM, Vanaudenaerde B, Troosters T, Wenderoth N. High-intensity interval
training evokes larger serum BDNF levels compared with intense continuous exercise. J Appl
Physiol (1985). 2015 Dec 15;119(12):1363-73

Is a high protein weight loss diet the best approach if you want to lose weight?

Posted by on 9:00 am Body fat, Body mass index, Calories, Diet, Fat, General Health, Get in shape, Lose fat, Stay healthy, Weight, Weight loss, Women, Womens health | 0 comments

Is a high protein weight loss diet the best approach if you want to lose weight?

 

 

pretty girl holding a tray with high protein food

 

In this study, two diets containing different amounts of protein were compared (Smith GI, et al., 2016).

The participants, obese postmenopausal women lost 10% weight using a diet providing either 0.8 g of protein per kg of body weight or a diet providing 1.2 g of protein per kg of body weight.

 

Weight loss usually results in several metabolic benefits, one is improved insulin sensitivity, which means that the transfer of blood glucose into the cells is improved.

 

 

The researchers found that when compared to the low protein diet, the high protein diet prevented the weight loss-induced improvements in muscle insulin signaling and insulin-stimulated glucose uptake.

Not only that but induced adaptations in oxidative stress and cell structural biology pathways, which also are benefits accompanying weight loss, did not take place on the high protein diet.

 

One of the benefits of the high protein diet was that it reduced the weight loss induced a decline in lean tissue mass by 45%.

You don’t want to lose lean muscle mass, but that can be prevented by including exercises, which any good weight loss program will recommend.

 

There are many ways to lose weight, but not all approaches give you the same benefits, so choose wisely.

 

a table with high protein food

 

References:

Smith GI, Yoshino J, Kelly SC, Reeds DN, Okunade A, Patterson BW, Klein S, Mittendorfer B, High-Protein Intake during Weight Loss Therapy Eliminates the Weight-Loss-Induced Improvement in Insulin Action in Obese Postmenopausal Women.Cell Rep. 2016 Oct 11;17(3):849-861.

How long does it take to reduce cardiovascular risk by changing what you eat?

Posted by on 9:00 am Blood Pressure, Cholesterol, Diet, Eating, General Health, Health, Health Risk, Research, Stay healthy | 0 comments

 

How long does it take to reduce cardiovascular risk by changing what you eat?

 

 

This research was conducted to investigate the effect on cardiovascular risk factors using only
food (McDougall J, et.al., 2014).
1615 people participated in this research.
The protocol was implemented for only 7 days, and measurements of weight, blood pressure,
blood sugar, and blood lipids were measured at the start of the study and 7 days later.
The participants consumed a low-fat (≤10% of calories), high-carbohydrate (~80% of calories),
plant-based diet.
Most antihypertensive and antihyperglycemic medications were reduced or discontinued at the
beginning of the study.

 

 

After 7 days the average weight loss was 1.4 kg, total cholesterol decreased by an
average of 29 mg/dl, systolic blood pressure decreased on average by 18 mm Hg,
diastolic blood pressure by an average of 10 mm Hg, and blood glucose by an average of
11 mg/dL.

 

 

This was implementing a plant-based vegan diet.
Most people think it will take quite a while to see changes in laboratory tests from dietary
changes, but as you can see, that is not the case at all. You just have to follow an effective
protocol.

Reference:

McDougall J1, Thomas LE, McDougall C, Moloney G, Saul B, Finnell JS, Richardson K,
Petersen KM. Effects of 7 days on an ad libitum low-fat vegan diet: the McDougall Program
cohort. Nutr J. 2014 Oct 14;13:99. doi: 10.1186/1475-2891-13-99.