by admin | Feb 20, 2025 | diet and nutrition, eating habits, health and exercise, healthy eating and living, nutrition
New research indicates that the body’s internal clock might influence the quantity and timing of food intake among teenagers.
The research revealed that teenagers dealing with being overweight or obese consumed higher calorie intake during late hours as opposed to their peers maintaining a normal weight.
“Before conducting this research, we were aware that the body’s internal clock influences appetite and metabolic processes,” explained Frank Scheer, a professor of medicine at Harvard Medical School in the United States and an author of the study.
said in a statement.
Nevertheless, researchers aimed to determine whether this connection remained consistent “when detached from the impacts of environmental and behavioral rhythms, such as lighting, sleep patterns, and activity cycles.”
Scheer further noted that this research is the initial one to show that our food consumption is controlled by our internal body clock.
Over 50 teens ranging from ages 12 to 18 participated in this study, staying within a regulated indoor setting featuring subdued light conditions during their waking hours and total blackness throughout sleep periods across an duration of 11 days and 10 nights.
As part of the research, the subjects followed a 28-hour routine rather than adhering to the usual 24-hour day-night cycle. The scientists mentioned that the participants were deprived of both timepieces and daylight to prevent external factors from affecting their internal body clocks.
According to the research findings, scientists monitored the timing and quantity of food intake and discovered that adolescents’ eating patterns were affected by their internal circadian rhythm or natural bodily clock.
Published in the Proceedings of the National Academy of Sciences (PNAS)
,
Participants consumed the largest quantities during the late afternoon and early evening, with the smallest amounts eaten in the morning.
Teenagers dealing with weight issues such as being overweight or obese consumed more calories during later meals.
Advantages of Maintaining a Regular Routine for Physical and Mental Well-being
“We have yet to completely grasp the connections between behavioral patterns, body clocks, and food consumption, as well as which influences which,” said David Barker, an associate professor of psychiatry and human behavior at Brown University in the U.S., who was also one of the researchers involved in the study, during his conversation with Euronews Health.
He noted in an email that adhering to a regular sleep routine with a duration suited for different ages offers numerous advantages for both physical and mental well-being, and urged teenagers to focus on enhancing their sleep patterns,
Additional studies are required to gain a deeper understanding of how the body’s internal clock and eating habits correlate with weight management.
The variations observed among teenagers might not necessarily stem from “the way their biological clock functions” itself, but rather from other elements like “variations in hormones controlling appetite and fullness,” or possibly emotional and behavioral impacts, suggests Barker.
“The crucial aspect of adolescent development underscores the importance of setting the foundation for lifelong health, which emphasizes understanding how sleep-wake cycles and circadian rhythms influence eating behaviors,” said Mary Carskadon, a psychiatrist from Brown University.
in a statement
.
“The insights obtained here pave the way for possible interventions that could improve adolescent health in the future,” she stated.
by admin | Jan 21, 2025 | diet and nutrition, healthy eating and living, mental health, nutrition, nutritionists
SHAH ALAM – Although radiant skin and a toned body typically indicate a wholesome diet, the significant effect of nutrition on mental well-being tends to be ignored.
Given that the World Health Organization (WHO) reports at least 970 million people worldwide suffer from issues like anxiety and depression, the impact of nutrition on mental health merits more focus.
Professor Dr Winnie Chee, an expert from IMU University in the fields of nutrition and dietetics, emphasized the strong link between what we eat and our mental well-being. She pointed out that the brain depends on vital nutrients to keep functioning properly.
The brain requires nourishment to operate efficiently—it utilizes glucose for its energy needs, proteins to produce neurotransmitters such as dopamine and serotonin, and fats to form the protective covering around nervous system tissues.
“As our knowledge expands and new research emerges, we are observing increasing proof that our eating patterns could be connected to mental well-being,” she stated.
She mentioned that studies have revealed a significant connection between diet and mental health issues like depression and anxiety.
She further noted that some research has linked nutrition to the onset of neurocognitive disorders such as dementia and Alzheimer’s, due to shortages in specific nutrients.
THE INVOLVED CONNECTION BETWEEN DIET AND EMOTIONS
Professor Chee highlighted that the relationship between nutrition and mental health works both ways: a healthy diet promotes good mental well-being, whereas individuals dealing with mental health problems frequently encounter difficulties in sustaining adequate nutritional habits.
Your state of mind and actions are shaped by your diet, and numerous behavioral factors influence how you eat.
She mentioned this encompasses emotional eating, scenarios that spark desires for fatty and sugary foods, along with stress-related factors that lead us to consume more or less food than usual.
She highlighted how children frequently mimic the eating patterns of their parents. Elderly individuals might face difficulties like restricted availability of healthy food options, trouble with preparing meals, and reduced hunger caused by long-term health conditions.
Moreover, Professor Chee pointed out that stress-induced and emotionally-driven eating frequently leads to cravings for sweets or fatty items, adding another layer of complexity to the relationship between dietary habits and general health.
She mentioned that these patterns can lead to a cycle which negatively impacts both mental and physical well-being.
INCORPORATING LOCAL CUISINE FOR BETTER MENTAL AND PHYSICAL WELL-BEING
Although diets such as the Mediterranean model are praised for their advantages, they might be expensive or not suitable for local communities here.
Professor Chee suggested incorporating the guidelines of this dietary approach into a Malaysian setting, dubbing it the “MediterrAsian diet.”
This method emphasizes an active lifestyle, complemented by consuming plant-based items such as whole grains, beans, nuts, and lentils, all of which contribute significantly to maintaining good gut health—a crucial element for overall mental wellness.
Professor Chee mentioned that foods like sardines, abundant in Omega-3, along with eggs and chicken, which supply tryptophan to aid in serotonin creation, are equally important.
The ease of following this diet comes from utilizing readily accessible and budget-friendly local ingredients.
She mentioned that leafy greens, tropical fruits such as papayas, and legumes are plentiful in Malaysia, which makes it simpler to include these nutrient-rich items in everyday dishes.
Mindful Eating: The Secret to Healthier Decisions
To truly reap the advantages of a healthy diet, being mindful while eating is crucial.
Professor Chee pointed out that contemporary living patterns, along with city growth and the abundance of ready-made meals, have resulted in a decrease in wholesome dietary practices.
“Being mindful is crucial for addressing this issue, and you can begin by observing your eating patterns or what sets off these tendencies. This way, you might discover whether stress, boredom, or sleepiness makes you consume larger amounts,” she explained.
Practices such as meal planning, having healthy snacks readily available, and utilizing apps for tracking eating patterns can greatly impact one’s diet. For instance, bananas or precut fruits serve as easy-to-reach, wholesome snack options suitable for hectic routines.
MALAYSIA’S DIET CHALLENGES
Even though Malaysia offers plenty of healthy food options, she pointed out from the 2023 National Health and Morbidity Survey that an overwhelming 95 percent of Malaysians fail to eat the suggested five servings of fruit and veggies each day.
Moreover, half of the populace has an inactive lifestyle, as 84 percent do not participate in consistent physical activity.
“Fiving servings each day isn’t much — simply equivalent to about one and a half cups of veggies such as greens during meals, along with two pieces of fruit like papaya or pineapple,” she explained.
Even though inexpensive and healthy locally grown foods are accessible, Professor Chee highlighted that numerous Malaysians still do not reach the suggested nutritional guidelines.
A COMPREHENSIVE STRATEGY FOR MENTAL WELL-BEING AND DIETARY NUTRITION
Prof Chee movingly called for increased education and awareness to equip Malaysians with the knowledge needed to make well-informed food decisions.
She emphasized the significance of integrating a diverse, nourishment-packed eating plan along with consistent exercise to boost mental well-being and general health.
She emphasized that educating Malaysians extensively is necessary so they can adopt an engaged and accountable stance towards their consumption habits. A balanced diet rich in various nutrients coupled with regular exercise is crucial not only for enhancing mental health and well-being but also for reducing the risks associated with numerous severe health issues.
As communities face growing mental health issues, the importance of nutrition as a key pillar for well-being merits greater attention.
Through deliberate food selections, people can proactively enhance both their bodily wellness and their emotional fortitude.
by admin | Jan 3, 2025 | brain health, health, healthy eating, healthy eating and living, healthy living
EATING well isn’t just crucial for maintaining good digestive health; it’s even more vital for supporting brain function.
Our brains rely significantly on nutrients to support functions like cognition, memory, mood, and mental sharpness.
As gut health plays a crucial role in ensuring proper brain function, it is essential to take care of both areas.
As we grow older, we encounter more stressful scenarios, and preventing cognitive decline and maintaining mental sharpness becomes increasingly crucial.
People need to place much greater emphasis on consistently incorporating nutritious foods into their daily intake, which can be difficult for busy working adults who are always on the move
Below is a selection of budget-friendly and simple-to-prepare meals that help sustain a healthy brain as well as promote good mental health, potentially lowering the chances of experiencing anxiety and depression.
1. Oatmeal with Fruits
Oats are recognized for their brain-boosting properties due to their high content of fiber and B-vitamins, crucial components for maintaining cognitive function.
Although oatmeal might seem dull by itself, incorporating fruits can boost both its taste and nutritional value.
Combining oats with fruits like bananas, nuts such as walnuts, almonds, and cashews, alongside dried fruits including raisins and apples, plus adding cinnamon (known for its anti-inflammatory benefits), creates a tasty dish that also promotes general well-being.
2. Boiled Eggs
Cooked eggs are a budget-friendly, top-notch protein option that also includes choline, which is essential for enhancing memory and cognitive abilities.
Although they might appear simple on their own, these items can be combined with options like fruit or cottage cheese, which also offers a good dose of protein, calcium, and choline.
Spinach and kale, which are packed with antioxidants, folate, and vitamin K, can enhance brain health without straining your wallet.
Sweets potatoes can be used instead of leafy vegetables or dairy products since they are rich in beta-carotene. The body transforms this compound into Vitamin A, plus they contain antioxidants beneficial for your cognitive function.
3. Nuts
Peanuts and hazelnuts are abundant in omega-3 fatty acids and vitamin E, essential nutrients that significantly contribute to maintaining cognitive function.
Omega-3 fatty acids aid in sustaining brain architecture, whereas vitamin E shields the brain from oxidative harm.
These nuts can be savored individually as a tasty treat or included in recipes such as oatmeal and salads for an enhancing crunchy texture that benefits your mind.
4. Sardines
Sardines belong to the family of oily fishes that resemble walnuts and almonds in their richness of omega-3 fatty acids, which are essential for maintaining good brain health.
They aid in generating new brain cells and boost the creation of brain chemicals that influence mood, concentration, and memory.
You have the option of choosing canned or frozen salmon, which provides the same nutrients as well. It can be prepared grilled or baked, similar to how you would serve sardines, or simply grab them from cans.
With a side of vegetables or whole grains like brown rice, it gives a balanced, brain-boosting and gut-balanced meal.
5. Dark chocolate
If you have a hankering for something sweet, opting for dark chocolate can be beneficial for your cognitive well-being.
Products containing approximately 50 to 70 percent cocoa are typically priced comparably to standard milk chocolate and are readily available at most supermarkets. However, higher-end varieties provide more substantial health advantages.
The better the quality of dark chocolate, the higher the levels of antioxidants derived from flavonoids found in cocoa.
These antioxidants aid in boosting blood circulation to the brain, improving mental performance, and safeguarding it from oxidative stress. Additionally, they supply beneficial fats that contribute to comprehensive brain wellness.
Dark chocolate includes theobromine and phenylethylamine, substances associated with better moods, lower stress levels, and heightened sensations of happiness.
Similar to various forms of chocolate, it stimulates the production of endorphins and serotonin, potentially enhancing your mood, thereby fostering mental sharpness and cognitive well-being.
Moreover, dark chocolate contains vital minerals like magnesium, iron, and zinc, crucial for proper brain operation. These elements aid in lowering anxiety levels due to magnesium’s impact on enhancing neural activity.
6. Sweet potatoes
Lastly, sweet potatoes, a staple ingredient in many French fry dishes we enjoy today, are incredibly adaptable and can be turned into various recipes like creamy mashed potatoes or savored simply when boiled or roasted.
These contain plenty of beta-carotene, which is an antioxidant that assists in safeguarding the brain against oxidative harm.
Beta-carotene has the potential to decrease the chances of cognitive decline and enhance general brain performance, which makes sweet potatoes a crucial item to keep in your pantry for crafting speedy, nutritious meals or treats.
To sum up, maintaining brain health holds the same significance as looking after your physical well-being, such as gut health, underscoring the necessity of being mindful about what you eat.
By adding inexpensive and readily available items such as eggs, oily fish, and nuts into your regular diet, you ensure that your brain gets all the essential nutrients required for optimal performance throughout the day.
Even though it might be simple to neglect your digestive system, keeping in mind that a well-functioning gut enhances cognitive abilities could inspire you to lead a more wholesome life. This shift not only lowers the chances of mental decline but also decreases risks associated with various bodily illnesses like cardiovascular issues and tumors.
It doesn’t need to be costly or complex—these simple-to-prepare, nutrient-rich dishes can provide mental and physical sustenance affordably, helping you become healthier and more astute.
by admin | Dec 15, 2024 | health advice, health and exercise, health tips, healthy eating, healthy eating and living
Studies indicate that embracing a nutritious diet may lessen chronic pain. While food cannot substitute for the effectiveness of pain medication, researchers are discovering which types of food aid in reducing pain and understanding the underlying mechanisms.
A quick look at the science:
Embracing a nutritious eating plan might lessen persistent discomfort. The “Western diet” could potentially lead to increased pain. Consuming a lot of packaged meals and not enough fresh fruits and vegetables may worsen chronic pain. Additionally, supplements such as grape seed extract and cocoa hold potential for alleviating pain.
Can a nutritious diet assist in decreasing chronic pain?
Soups, broths, stews, and curries are often believed to possess therapeutic qualities across various culinary traditions worldwide. As the renowned Greek doctor Hippocrates stated back in the 4th century B.C., “Let food be your remedy.”
Contemporary science lends credibility to ancient customs, endorsing the notion that nutritious food can foster a sturdier, more resilient physique.
Research indicates that following a nutritious eating plan might help decrease chronic discomfort. This study, featured in Nutrition Research, examined connections among body weight, dietary habits, and pain levels.
In our research, increased intake of core foods—such as vegetables, fruits, whole grains, lean meats, dairy products, and their alternatives—was associated with reduced pain levels, irrespective of participants’ body weight,” stated study author Sue Ward from the University of South Australia.
It is widely accepted that maintaining a healthy diet contributes positively to one’s overall health and wellness. However, understanding that minor adjustments to what you eat can also make a significant difference.
offset chronic pain
, this could be life-altering,” Ward added.
A recent research connects dietary selections with discomfort intensity.
“Persistent pain is a widespread and debilitating medical issue, affecting an estimated 20-30% of individuals globally. People suffering from this long-term discomfort frequently exhibit higher body weights than the average populace,” Ward stated to SANGGRALOKA.
The research conducted among grown-ups in Australia examined whether their eating habits had a direct connection with bodily discomfort and also looked into how elements such as weight or adipose tissue influenced this association.
The research revealed that numerous participants exhibited elevated body fat percentages and failed to comply with the Australian Dietary Guidelines, resulting in poor dietary quality. Nevertheless, individuals who adhered more strictly to these guidelines experienced reduced levels of physical discomfort, as noted by Ward.
Having more
body fat
Was not associated with higher levels of bodily discomfort. Conversely, the degree of physical pain was connected to the types of food individuals consumed.
However, Paul Durham, a specialist in pain and biology from Missouri State University in the U.S., expressed doubt regarding these conclusions.
The study lacked sufficient strength because the statistical analysis did not have adequate power to draw definitive conclusions. He referred to it as more of a pilot study.
In what ways can your diet affect pain?
Even though he criticizes the study, Durham concedes that diet impacts chronic pain.
migraine
.
“As has been widely recognized, increased amounts of chronic pain are linked to reduced consumption of fruits, veggies, dairy products, and unsaturated fats,” Durham stated.
Durham’s major hypothesis suggests that contemporary living patterns characterized by unhealthy eating habits and insufficient sleep contradict the way our bodies were designed to function optimally from a health perspective.
He believes that the majority of individuals residing in nations consuming what is referred to as the ”
Western diet
which is commonly referred to as the SAD – Standard American Diet – are experiencing an imbalance within their bodies.
A Western-style diet typically includes large quantities of processed foods such as pizza and desserts but lacks sufficient intake of natural items — including fresh veggies, fruits, whole grains, and specific types of meat and dairy products.
Durham explained that eating such an unhealthy diet has many detrimental effects on the body which act like a “perfect storm to make chronic pain worse”.
“With this [Western diet] we’re so far off the game that we have
chronic inflammation
“You have an irregular metabolism which leads to leaky gut syndrome,” Durham explained.
The issue lies in the fact that a Western diet fails to supply the essential nutrients required by your body. For instance, white bread offers virtually no nutritional benefits since the wheat kernel, containing vital minerals, vitamins, and fibers, is discarded during commercial baking procedures.
If we lack the proper nutrients, our cells and immune system won’t be able to dismantle the dangerous substances we continuously generate internally.
These substances can cause inflammation in our bodies. When present at high levels, they may worsen conditions like chronic pain, heart issues, diabetes – the list goes on.
A poor diet also impacts the gut microbiome. Eating habits that lack natural fibers effectively deprive these microorganisms.
microbiome
, which means these organisms do not generate essential substances required by our bodies.
”
We need gut bacteria
To create short-chain fatty acids — molecules that help decompose inflammatory substances in our bodies — we require bacteria for producing sufficient amounts of neurotransmitters,” Durham explained.
Discovering edibles that lessen pain and swelling
Certain scientists are dedicated to identifying the components within foods that exert the strongest positive effects on health results, as well as understanding why.
Although this area is still developing, initial research such as that conducted in Durham’s laboratory has been encouraging. They have demonstrated
dietary supplements
Such as grape seed extract or cocoa, which may help alleviate chronic pain and migraine headaches.
These include substances known as polyphenols that assist in breaking down inflammatory molecules within the body, thus alleviating pain.
However, Durham believes that neither dietary supplements nor improved nutrition are potent enough to serve as standalone analgesics. Grape seed extract can never take the place of ibuprofen or tramadol.
“Dietary supplements aim to rebalance the body, which means individuals suffering from chronic pain might not need to depend as heavily on medications when they use these supplements,” he stated.
There’s a good chance they’ll hit what’s known as a “ceiling effect,” indicating they may not be advantageous for individuals who already follow a nutritious diet.
Scientists have only recently started exploring the connections between diet and pain management.
Durham’s mother once commented on his work saying, “Is your research essentially just using a large amount of funds to confirm something everyone already knows?”
He doesn’t disagree.
“I believe we’ve reached this point: maintaining a fit physique revolves around basic elements such as proper nutrition, adequate rest, and regular physical activity,” he stated.
Edited by: Matthew Ward Agius
Sources:
Durham PL, Antonopoulos SR. The Advantage of Using Nutraceutical Supplements in Diet as Part of an Integrated Strategy for Managing Migraines: Insights from Preclinical and Clinical Research. Current Pain and Headache Reports. 2024;28(5):373-381. doi:10.1007/s11916-024-01230-w
Ward SJ, et al. Better diet quality is associated with reduced body pain in adults regardless of adiposity: Findings from the Whyalla Intergenerational Study of Health. Nutr Res. 2024;130:22-33. doi:10.1016/j.nutres.2024.08.002
Author: Fred Schwaller
