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Intermittent Fasting Vs. Calorie Counting: Which Works Better for Type 2 Diabetes Patients?

Jaleel Mwangi

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  • New research demonstrates the benefits of time-restricted eating for type 2 diabetes.
  • Weight loss and blood sugar improvement are evident in both time-restricted and calorie-counting groups.
  • Experts weigh in on the larger debate surrounding time-restricted eating.

The Recent Findings

In a recent randomized clinical trial, 75 individuals with type 2 diabetes were observed for six months. Results showcased that those who adhered to a time-restricted diet not only experienced belly fat reduction but also saw significant improvements in their blood sugar levels. These improvements were comparable to another group that maintained a calorie-counting regimen.

Key Takeaways:

  • Time-restricted eaters showed a 3.6% weight loss, compared to a 1.8% loss from calorie counters.
  • Both groups saw a nearly identical reduction in A1C levels, with a decrease of 0.9%. An A1C level below 6.5 signifies diabetes remission.
  • Equal amounts of dangerous visceral belly fat were shed by both groups.
  • A unique feature of the time-restricted diet was that participants were not bound by calorie limits within their 8-hour eating window. Despite this, they reduced their intake by around 300 calories per day.
  • Calorie counters, tasked with a 500-calorie daily reduction, often found the process cumbersome and usually achieved only a 200-calorie cut.

Discover more about the study here.

Expert Perspectives

The effectiveness of time-restricted eating has been a topic of contention among experts. While Professor Krista Varady of the University of Illinois Chicago underscores its potential benefits for those weary of counting calories, other specialists argue its advantages stem mainly from the resultant calorie reduction and weight loss.

Dr. David Katz, president of the nonprofit True Health Initiative, remarked that time-restricted eating is merely a tactic, not a metabolic magic bullet. Additionally, a 2022 study involving 139 obese Chinese participants found no distinction between time-restricted eating and calorie control concerning body fat, metabolic risk factors, or weight.

Dr. Ethan Weiss of the University of California, San Francisco, who initially adopted time-restricted eating himself, ceased after a study he conducted found no benefits for weight loss or heart health. He opines that while the recent study was well-executed, there’s no definitive answer on time-restricted eating’s supremacy over calorie counting.

Understanding Type 2 Diabetes

Affecting 1 in 10 Americans, type 2 diabetes occurs when body cells resist insulin, leading to elevated blood sugar levels. This can usher in severe complications like vision impairment, kidney damage, and heart disease. Predictions suggest that by 2050, this number could soar to 1 in 3.

Intermittent Fasting: An Alternative Approach

Time-restricted eating, often equated with intermittent fasting, involves consuming all daily food within an 8-hour window, followed by fasting. Professor Varady explains that this approach invariably reduces calorie intake due to the shortened eating window, leading to weight loss. For many, this method might be more feasible than continuously monitoring caloric intake. However, she emphasizes the need for those with type 2 diabetes to consult their doctors before starting such a regimen due to potential medication adjustments.

Adverse Effects and Considerations

Like all diets, both time-restricted eating and calorie counting come with their unique sets of challenges and potential side effects. Participants in some studies have reported temporary headaches or constipation when starting intermittent fasting. Such symptoms often diminish after the initial weeks, especially with adequate hydration.

Furthermore, individuals with type 2 diabetes must remain vigilant about possible hypoglycemic episodes, particularly during fasting periods. Professor Varady mentioned the risk of low blood sugar, which depends largely on the prescribed diabetes medications, such as insulin and sulfonylureas.

Conclusion

Both time-restricted eating and calorie counting offer benefits for weight loss and blood sugar control in type 2 diabetes patients. However, choosing the most suitable method depends on individual preferences and lifestyles. Before initiating any diet, especially for those with medical conditions, it’s imperative to seek professional guidance and ensure it aligns with their specific health needs and goals.

Jaleel is a sociable and communicative individual who effortlessly builds connections with others. With a strong belief in lending a helping hand, he is always ready to support those in need. Alongside his affinity for new technology, especially smartphones, Jaleel finds pleasure in exploring the latest advancements. When it comes to leisure, he cherishes vacations and finds joy in watching comedic films. With his friendly nature and diverse interests, Jaleel brings positive energy to every interaction and embraces life's enjoyable moments.

Health & Wellness

Nightmares: An Early Indicator of Dementia and Cognitive Decline

Ashley Waithira

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We often ignore the impact of dreams on our brain health. Recent research shows that frequent nightmares might hint at an impending onset of dementia, highlighting the connection between dreams and our health.

About the Research

Dr. Abemi Otaiku from the University of Birmingham’s Centre for Human Brain Health conducted a significant study. The study incorporated data from over 2,600 American people between the ages of 35 and 79 years. None of these participants had dementia initially. Follow-ups were conducted over nine years for the middle-aged group and five years for the older group.

The study asked all participants about their bad dream frequency through questionnaires. Researchers aimed to see if an increase in nightmare frequency could lead to a higher risk of cognitive decline or dementia. When they analyzed the responses, they found that middle-aged participants having nightmares every week were four times more likely to experience cognitive decline in the next decade. Older adults who frequently had nightmares had double the risk of being diagnosed with dementia.

The connection between nightmares and dementia turned out to be significantly stronger in men than in women. Older men who experienced weekly nightmares were five times more likely to develop dementia compared to those who didn’t have such frequent nightmares. For women, the increase in risk stood at only 41%.

What These Results Indicate

This information points out that frequent nightmares could be one of the earliest signs of impending dementia, occurring before memory or cognitive problems develop by many years or even decades. This is critical information as very few early-stage indicators for dementia are known that can be recognized during middle age.

We still do not fully understand how nightmares are connected to dementia. However, this study indicates new possibilities for diagnosing and treating dementia early on. We still need more research on whether nightmares induce dementia directly or if they are just an early symptom. But findings show that treating nightmares can reduce the abnormal protein accumulation linked with Alzheimer’s, which helps in improving cognitive function and may even have therapeutic benefits.

What Should Be Explored Further

We need to know if young people having frequent nightmares are also at a higher risk of developing dementia. This could allow us to understand if nightmares are causing or just indicating dementia. Other dream aspects, such as the frequency of remembering dreams and how vivid they are, could also influence the risk of getting dementia.

Other studies have also examined the connection between sleep behavior and dementia. Over four years, researchers observed the sleeping habits of 2,000 adults and found a significantly higher dementia risk in those who slept for more than eight hours per night or went to bed before 9 PM.

What Other Symptoms Should You Watch Out For

Apart from nightmares, there can be other early warnings for dementia as well, according to the Alzheimer’s Society:

  • Memory changes (forgetting things often or facing trouble in learning new information)
  • Difficulty doing familiar tasks (forgetting daily activities like cooking or dressing up)
  • Changes in language and communication skills (forgetting words or using the wrong words)
  • Getting disoriented with time and location (not remembering days or getting lost in known places)
  • Poor judgment (unable to recognize dangers)
  • Trouble dealing with abstract thoughts (difficulty understanding numbers or symbols)
  • Misplacing items
  • Mood swings without reason
  • Losing interest in friends, family, and hobbies
  • Challenges understanding visual and spatial information (problems navigating new environments or placing objects accurately)

Determining any potential link between frequent nightmares and dementia could help in its early detection and treatment. Even though we need more research to fully understand this relationship, it’s crucial that we monitor sleep patterns and find ways to address any sleep problems as part of an overall brain health strategy. Recognizing and addressing warning signs could possibly delay dementia onset, improving life quality for many.

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Health & Wellness

A New Protein, Which May Worsen Alzheimer’s Disease, Has Been Discovered

Jonas Muthoni

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A New Protein, Which May Worsen Alzheimer's Disease, Has Been Discovered

If current trends continue, by 2050, more than 100 million people worldwide will suffer from Alzheimer’s disease—a disease that currently does not have any cure.

Researchers are currently focusing on two key neurotoxic proteins named amyloid beta (Aβ) and tau. Research has shown that though these proteins are associated with Alzheimer’s Disease, they don’t necessarily correlate to the cognitive decline experienced by those who have been diagnosed with the disease. In order to find out other proteins that may directly impact Alzheimer’s Disease (AD), researchers at Brigham and Women’s Hospital conducted an experiment. They exposed laboratory neurons to human brain extracts collected from approximately 40 people who either had Alzheimer’s Disease, were minimally affected by Alzheimer’s Disease despite having high levels of Aβ and tau, or showed no signs of Alzheimer’s Disease with little or no Aβ and tau in their brains.

A new protein, which may worsen Alzheimer’s Disease, has been discovered. Researchers at Brigham and Women’s Hospital have found that ganglioside GM2 activator (GM2A) is a protein that reduces neuronal firing and causes a loss of neurite integrity. These characteristics of the protein may contribute to Alzheimer’s Disease or, at least, worsen the symptoms of those who have already been diagnosed.

The senior author of the study, Tracy Young-Pearse from the Department of Neurology, said, “Our data helps identify a new and potentially important protein that may be associated with the pathogenesis of Alzheimer’s disease.” She continued that GM2A has been mentioned as a possible reason for a lysosomal storage disorder similar to Tay-Sachs disease, another condition that destroys neurons like AD. The presence of elevated levels of ganglioside GM2 activator (GM2A) in human brain tissue has been shown to reduce neurite integrity and spontaneous neuronal activity.

Researchers are still working to understand exactly how GM2A contributes to Alzheimer’s disease, but this discovery provides new insights that could eventually lead to better treatments for the disease.

Alzheimer’s Disease Research News

Alzheimer’s disease (AD) is a major global health problem, but progress in developing new treatments has been slow. Experimental systems that monitor neuronal function in conditions similar to the AD brain could be helpful for identifying new therapeutic strategies.

Methods:

During the research, they used laboratory neurons and exposed them to human brain extracts collected from over 43 human beings across a wide range of AD pathology. To study the individual effects of neuronal firing and neurite integrity, the researchers used live-cell imaging and multi-electrode arrays (MEAs) following the treatment of rat cortical neurons (MEA) and human iPSC-derived neurons (iN) with extracts from human brains.

Result of the research:   

The researchers found a connection between the Aβ42:40 levels and spontaneous activity, between oligomeric Aβ and neurite integrity, and, similarly, a connection between neurite integrity and tau levels present in the brain extracts. Although Aβ and tau are commonly linked with adverse effects, they don’t explain all of the observed problems.

Proteomic profiling uncovered more potential proteins connected to neurodegeneration and neuronal structure. Toxicity in MEA and NI assays was tied to proteins that are usually found in lysosomal storage disorders, while neuroprotection correlates with the WAVE regulatory complex that oversees actin cytoskeleton movement. When ganglioside GM2 activator (GM2A) is at an elevated level, it causes a drop in both NI and MEA activity. Additionally, cell-derived GM2A by itself causes neurite damage and decreased neuronal firing rates.

Bottom Line:

The study provides new insights into potential mechanisms and proteins that may contribute to the development of Alzheimer’s disease.

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Health & Wellness

Lifestyle Choices and Cancer: Understanding the Risks and Taking Action

Ashley Waithira

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Recent studies have highlighted a startling correlation between lifestyle choices and the incidence of cancer, with a significant portion of cancer cases being linked to behaviors that individuals can control. This revelation underscores the need for greater awareness and proactive measures to mitigate these risks. The findings are particularly crucial as they point to specific behaviors that, if addressed, could dramatically reduce the prevalence of cancer.

Key Findings

Approximately 40% of all cancer cases are attributed to lifestyle choices, which include smoking, poor diet, alcohol consumption, and lack of physical activity. These behaviors collectively contribute to a significant burden on public health, emphasizing the need for targeted interventions. Among these factors, smoking emerges as the leading cause, responsible for a substantial number of cancer cases.

Smoking as the Primary Culprit

Smoking is identified as the single most significant contributor to cancer, accounting for a large percentage of the cases. The carcinogenic properties of tobacco are well-documented, with smoking being directly linked to cancers of the lung, throat, mouth, and several other organs. The statistics are staggering: smokers are at a markedly higher risk of developing cancer compared to non-smokers. This highlights the critical importance of smoking cessation programs, which have proven effective in reducing the incidence of cancer among former smokers. These programs not only help individuals quit smoking but also provide support systems to prevent relapse, thereby contributing to long-term health benefits.

Other Risk Factors

While smoking is a major culprit, other lifestyle choices also play a significant role in cancer development. Poor dietary habits, characterized by high intake of processed foods and low consumption of fruits and vegetables, have been linked to various cancers. A balanced diet rich in nutrients can help reduce this risk.

Alcohol consumption is another significant factor, with excessive drinking being associated with cancers of the liver, breast, and other organs. Reducing alcohol intake can lower these risks considerably.

Physical inactivity contributes to cancer by promoting obesity and metabolic disorders. Regular physical activity, on the other hand, has been shown to reduce the risk of several types of cancer, including colon and breast cancer.

Preventive Measures

Addressing these risk factors requires a multi-faceted approach. Smoking cessation programs are essential, and they need to be accessible and well-promoted. Public health campaigns can play a crucial role in educating people about the dangers of smoking and providing resources to help them quit.

Dietary changes can also have a profound impact on reducing cancer risk. Encouraging the consumption of a balanced diet that includes plenty of fruits and vegetables while limiting processed foods and red meat is vital. Public health initiatives can help by promoting healthy eating habits through education and community programs.

Regular physical activity should be encouraged as part of a healthy lifestyle. Communities can support this by providing safe and accessible spaces for exercise, such as parks and recreational facilities. Workplace wellness programs can also promote physical activity among employees.

Reducing alcohol consumption is another critical preventive measure. Public health campaigns that raise awareness about the risks of excessive drinking and offer support for those trying to cut down can be highly effective.

Health Policy Implications

The role of public health policies in addressing these lifestyle factors cannot be overstated. Governments and health organizations need to implement and enforce policies that discourage smoking, promote healthy eating, and encourage physical activity. Examples of successful initiatives include smoking bans in public places, taxation on tobacco products, and subsidies for healthy food options.

Future policy recommendations could include further restrictions on advertising for unhealthy foods and alcohol, increased funding for public health campaigns, and greater support for community-based health programs. These measures can create an environment that supports healthy choices and reduces the overall burden of cancer.

Conclusion

The significant link between lifestyle choices and cancer cases highlights the urgent need for both individual and collective action. By addressing the main risk factors – smoking, poor diet, alcohol consumption, and physical inactivity – we can make substantial progress in reducing the incidence of cancer. It is imperative that individuals take responsibility for their health while policymakers create supportive environments that facilitate healthy choices. Together, we can work towards a future with fewer cancer cases and better overall health.

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