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General Research

General Research

STROKE: How to avoid and manage

OVERVIEW
The prevalence for stroke In Nigeria is at 1.14 per 1000 people currently.
Stroke occurs when the blood flow to the brain is blocked or totally cut off. When this happens, the brain gets little or no oxygen and nutrients.

A stroke is a medical emergency which can cause lasting brain damage, long term disability and/or even death.

A stroke can also be termed ‘cerebrovascular accident’.
Strokes are preventable and can be managed.

WHAT CAN POSSIBLY CAUSE A STROKE?
Based on their causative mechanism, strokes are of two types:
1. Ischaemic stroke
2. Hemorrhagic stroke

ISCHAEMIC STROKE: this stroke occurs when there is blockage of a blood vessel by a blood clot( embolus) thereby restricting the flow of blood to the brain.
Other factors like plaque build up (by excess fatty acids) and chronic inflammation might lead to ischaemic stroke.
HAEMORHAGIC STROKE: sudden bleeding in the brain can lead to haemorhagic stroke. Bleeding happens when an artery in or on top of the brain bursts open (aneurysm). The leaked blood can cause the brain to swell thereby putting pressure on the brain and damaging brain cells.

AM I AT RISK OF DEVELOPING A STROKE?
There are risk factors that could lead to a stroke if not paid attention to and they include:
– High blood pressure
– Diabetes
– Heart and blood vessel diseases
– High LDL and cholesterol levels
– Viral infections
– Age
– Sex
– Race and ethnicity
– Family history and genetics
– Smoking.
– Anxiety
– Overweight and obesity,
– Overconsumption of alcohol, using illegal drugs, irregular physical activities, just to mention but a few.

WHAT ARE THE POSSIBLE SIGNS TO WATCH OUT FOR?
Signs and symptoms always appear almost quickly. The type of symptom depends on the type of stroke and the area of the stroke affected.
– Sudden numbness or weakness, especially on one side of the body
– Sudden confusion or trouble speaking
– Sudden trouble walking, dizziness or loss of balance
– Sudden severe headache with known cause

The FAST test is also a good way to identify a stroke
FACE: ask the person to smile, does one side of the face drop?
ARMS: ask the person to raise both arms, does one arm seem to be drifting downwards?
SPEECH: ask the person to repeat a single phrase or speech and watch if their speech is slurred.
TIME: once you notice any of these, take it as an emergency, get medical help.

COMPLICATIONS
Apart from numbness or weakness of one part of the body or even both parts, a stroke comes with a handful of complications which includes:
1. Loss of bladder or bowel control
2. Loss of bone density or strength
3. Loss of vision
4. Muscle weakness
5. Problem with language
6. Seizures

DIAGNOSIS
Strokes can be diagnosed by medical practitioners through computed tomography (CT SCAN), Magnetic resonance imaging and other imaging tests to look for narrowed vessels in the neck or an aneurysm.

WHAT ARE THE TREATMENT OPTIONS FOR A STROKE PATIENT?
Medicines called anticoagulants or blood thinners might be given by your doctor or procedures like thrombectomy might be performed ( it is used to remove the blood clot blocking your blood vessels).

DOES DIET PLAY ANY ROLE FOR POSSIBLE PREVENTION OF A STROKE ?
Some lifestyles and habits must be eschewed to help prevent a stroke and they include:
– Reduce salt intake to about 1500mg especially if you have a history of hypertension.
– Add more polyunsaturated and monounsaturated sources of fat. Examples include nuts, avocadoes etc
– Shun transfat from refined and processed foods
– Quit smoking
– Stay active
– Moderation on alcoholic drinks
– Manage diabetes well if present
– You can adhere to a DASH diet if you know you are hypertensive or have a history
– Consumption of potassium rich food has been noticed to help prevent against a stroke. Examples of potassium rich food includes banana, potatoes, nuts etc.

TAKE HOME
Strokes develop suddenly most times without prior warning. As much as you can, make sure you maintain a healthy lifestyle so you can prevent the onset of stroke.

REFERENCES:
• ttps://www.gmjournal.co.uk/nutritional-management-of-stroke
• https://www.health.harvard.edu/diseases-and-conditions/tomatoes-and-stroke-protection
• https://www.nhlbi.nih.gov/health-topics/stroke

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General Research

APPLE CIDER VINEGAR: MAGIC POTION?


The internet has so many people jumping on different products with bogus health claims making them look like pixie dust.

Apple cider vinegar is one of such products with so many purported health benefits. Now this doesn’t mean that apple cider vinegar is pixie dust or adder poison

Apple cider vinegar has some proven benefits and we’ll look into those benefits and limitations in this write up.

How Apple Cider Vinegar Is Made
Vinegar comes from a French word ‘vin aigre’, meaning sour wine. Apple cider vinegar is gotten from a process of ‘controlled spoilage’.

The sugars in apple is digested by yeast thereby converting it into alcohol. Then a bacteria, acetobacter converts the alcohol into acetic acid which gives it a sour taste.

The combination of yeast and bacteria (mother) acts as a probiotic.
The profile of apple cider vinegar which contains probiotics, acetic acid and other nutrients surely provides certain health benefits to the consumer:

CLAIMS
1. Apple cider may help with blood sugar control: the exact mechanism behind this is not really known, but some studies suggests suppression of disaccharidase activity, delayed gastric emptying, enhanced glucose uptake in the periphery and conversion to glycogen, and increased satiety. Some studies showed how taking in 20g of apple cider vinegar 30-60mins significantly lowered post pandral glucose levels.

Another study showed that vinegar does not act to decrease glycaemia by interference with enteral carbohydrate absorption.
In all, apple cider vinegar does not cure diabetes and cannot take the place of medication and dietary aides to manage diabetes but can be used alongside medications and diet to help in the management of diabetes.

2. Apple cider may help boost weightloss: some studies suggest that acetic acid can prevent fat deposition and improve metabolism. Taking 1-2 spoons of apple cider vinegar may help in modest weight loss by the mechanism mentioned above.

Studies also showed that participants ate a diet of 250 lesser than their normal daily requirements. Apple cider on its own won’t lead to weight loss, so don’t shove your meal plans and gym routines aside
3. Apple cider helps control blood pressure: no scientific claims to back this up on humans yet
4. Apple cider vinegar will not cure cancer

LIMITATIONS
– It can alter insulin levels thereby possibly leading to hypoglycaemia if taken in high does. Diabetic patients should be aware of this.
– It can damage the tooth enamel due to its high acidity. It should be diluted before consumption
– It might lower potassium levels. People with hypertension who are on diuretics should be careful with usage.

CONCLUSION
Apple cider vinegar is almost like any other over the counter supplement. It won’t replace healthy lifestyle.

SOURCES: 1.https://www.health.harvard.edu/blog/apple-cider-vinegar-diet-does-it-really-work-2018042513703
2. https://pubmed.ncbi.nlm.nih.gov/29091513/
3.https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/debunking-the-health-benefits-of-apple-cider-vinegar

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General ResearchLifeStyle

HOW TO NAVIGATE EFFECTIVELY WITH THE INTERMITTENT FASTING

 

IF simply involves switching between fasting and eating on your normal schedule.
This method could help you manage your weight and ward off chronic diseases if monitored and done effectively.

BASIC CONCEPTS
Before going into this practice, it is important to know what it entails.
Some basics to know:
– you have to skip one meal
– you can still have your favourite healthy meal while fasting
– you can drink water while fasting
– you can have no-calorie beverages while fasting. Examples include coffee, green or black tea.

So for everyone that has heard about IF or has practised it before, normally, you would skip breakfast while fasting, because it feels easier.
-But, according to a research carried out by USDA economic research service, it was noticed that skipping dinner, reduced more daily calories and lowered diet quality the least when compared to skipping breakfast or lunch.
-Also note that your night fast should be longer than 2 hours and shorter than 24 hours

TYPES OF IF
There are basically 3 popular types of IF:
– 16:8 method
– 5:2 method
– eat-stop eat method.
Others include OMAD, and warrior diet.

16: 8 METHOD


This method involves restricting your eating to just 8 hours windows in a day. you have to fast for the remaining 16 hours of that day.
– It is the most popular and preferred style
– A 2016 study found that when combined with resistance training, the 16/8 method helped decreased fat mass and maintain muscle mass in male participants.
– A more recent study found that the 16/8 method did not impair gains in muscle or strength in women performing resistance training

5:2 METHOD


This method involves eating normally for 5 days in a week, then restricting your calorie intake to 500 calories for the remaining 2 days.
– According to a 2018 study, the 5:2 diet is just as effective as daily calorie restriction for weight loss and blood glucose control among those with type 2 diabetes.

EAT-STOP-EAT METHOD
This method involves fasting for 24 hours twice or thrice a week.
– Fasting for 24 hours would lead to a metabolic shift and ause your body to use up fat
– But staying off food for 24 hours might lead to binging and overconsumption.

IF AND YOUR HORMONES
– IF positively affects the human growth hormone (HGH), especially when done adequately. These hormone levels increase when you do IF, and higher levels of this hormone facilitate fat burning and muscle gain.
– IF also increases the amount of norepinephrine in our bodies which help to breakdown body fat and facilitate it use for energy
– intermittent fasting decreases androgen markers (i.e., testosterone and the free androgen index (FAI)) while increasing sex hormone-binding globulin (SHBG) levels in premenopausal females with obesity.
– fasting may prove to be a valuable tool for treating hyperandrogenism in females with polycystic ovarian syndrome (PCOS) by improving menstruation and fertility.

BENEFITS
WEIGHTLOSS: A 2014 review of scientific literature found that IF can cause 3–8% weight loss over 3–24 weeks, which is a significant amount. Also, participants lost 4-7% of their waist circumference.
CAN REDUCE INSULIN RESISTANCE: IF can help reduce insulin resistance. According to research, it can help reduce blood sugar by 3–6% and fasting insulin levels by 20–31%.
HEART-HEALTH: IF may help to reduce bad cholesterol, and blood triglycerides.
OXIDATIVE STRESS: IF may help reduce inflammation (a key factor in disease processes) and oxidative stress.
BRAIN HEALTH: may increase the brain hormone brain derived neurotrophic factor (BDNF) and may help in the growth of new nerves. it also may help prevent alzemheirs
DECREASE IN APPETITE: according to research, time-restricted fasting (16 8), decreased mean ghrelin levels, increased fullness in participants, and decrease the desire to eat.
Also, in the first 12 hours of fasting, there is a slight increase in ketone bodies, this helps in appetite suppression.

POSSIBLE DOWNSIDES
– Malnutrition: if not done properly, intermittent fasting could lead to serious malnutrition. some very vital micronutrients and electrolytes might be lacking in your diet if not monitored.
– Dehydration: during a fast, your body tends to release water and salt via the urine. if this water isn’t replenished, you get dehydrated.
– Bad breath: during fasting, fat is used up majorly as fuel. fat metabolism leads to acetone formation which can affect your breath
-fatigue and low energy: when fasting, especially if you are not adequately monitored, with an inadequate intake of calories, you tend to be fatigued due to a low intake of calories
5. Headaches and lightheadedness: this is most common in intermittent fasting and occurs within the first few days especially if you’re a newbie.
6. Hunger and cravings: normally you’d feel hunger cues during your fasting. they tend to be heavier if you don’t do it well.
Most of these side effects should disappear in 2 weeks,

TIPS TO NAVIGATE EFFECTIVELY
• Know your nutrient needs
• Always incorporate proteins into your eating window
• Know your energy requirements
• Always stay hydrated
• Avoid overeating/undereating
• Maintain a balanced diet
• Try out the different types of IF
• Keep track of your journey
• Adapt a suitable workout routine
• Plan meals
• Speak to a registered dietitian

WHO SHOULD NOT BE ON IF?
• If you are underweight
• If you have a history of an eating disorder
• If you are pregnant
• If you are breastfeeding
• If you are on insulin (type 1)
• Anyone with immunosuppression
• Transplant patients
• Chronic kidney diseases
• Poorly controlled diabetes (unless an endocrinologist is involved).
• Adolescents and kids
• Elderly (muscle mass)

SUMMARY
The intermittent fasting pattern of eating is quite a beneficial one with side effects that can easily be managed. But, it is important that you are monitored by health practitioners before delving into this type of diet.
Also, before starting, be sure of the type of fast that would suit your lifetyle and schedule.

SOURCES:
-https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
– https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting
– https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/
– https://pubmed.ncbi.nlm.nih.gov/31525701/

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General Research

5 FOODS THAT CAN HELP WITH ANXIETY

Anxiety can be normal when you’re worried about the outcome of an event, when you’re scared about the future, or when you are expectant. But, recently,  anxiety can be an indicator of an underlying underlying disease when feelings become excessive, all-consuming and interfere with daily living.

How you deal with anxiety matters a lot, so it doesn’t escalate and become a disorder.

Sometimes, anxiety could be as a result of:

  • Battling with a mental health issue such as depression can raise the chances of having anxiety.
  • Going through negative life events like, emotional and verbal abuse, sexual assault, losing a loved one, and much more.
  • The use of certain medication which has an effect of stimulating the nervous system resulting in symptoms of anxiety.
  • Having certain underlying illnesses such as diabetes, hypertension, obesity, can make you anxious all the time.

In reality, anxiety does more than just getting you scared, worried, or perhaps disconnected from people. It can raise alarm for certain health concerns such as,

  • Having psychological issues which include bipolar disorder, mood swings, psychotic disorder, eating disorder, and much more.
  • You may get tempted to abuse substances like drugs, or alcohol.
  • The digestive tract gets compromised
  • Insomnia may become the new norm
  • Poor quality of life takes the lead

Have you been battling with anxiety for some time now, and have tried quite a lot but still faced with such? Relax, there are dietary means to help curb its effect: 

  • Try bananas- yes! You heard right. Bananas are so helpful when it comes to anxiety management. Findings have shown that consuming bananas can help keep anxiety symptoms far from you. This fruit is a natural beta-blocker that helps block the effect of adrenaline which can trigger anxiety. A research showed that women who ate about 2 fingers of bananas daily were less likely to report symptoms of anxiety. Also, the B vitamin content of banana helps in the production of serotonin (the feel good hormone) which improves mood and anxiety. Findings have also shown that tryptophan (an amino acid) found in banana reduces anxiety and promotes rest and relaxation. 
  • Incoporate fatty fishes- foods such as salmon, mackerel, has been shown to help improve anxiety symptoms effectively. A study reported that individuals who battled anxiety and consumed fatty fishes had their symptoms reduced by 18-34%. Also, another study reported improvements in patients by 20% after consuming fatty fishes for about 3 months. 
  • Incorporate turmeric into your diet- curcumin, an active component found in turmeric has been proven to help perform wonders when it comes to anxiety. It helps to support the gut microbiota, reduces inflammation which alters the feel good hormones (serotonin, dopamine) by increasing the chances of anxiety. A study showed that individuals who consumed turmeric for about 30 days had their anxiety symptoms reduced. 
  • Stock up on yogurt- findings have shown that there is a link between the gut health and the brain. Consuming a food such as the low fat yogurt can help improve the gut health which would positively slow down stress and anxiety. Findings have shown that chronic inflammation may partly influence anxiety and consuming foods such as yogurt would be helpful. 
  • Chamomile : it’s a herb that could be made into tea. It contains some antioxidants that can help lower inflammation associated with anxiety. Also,  it may help regulate the hypothalamic-pituitary-adrenocortical (HPA) axis, a central part of the body’s stress response.

Remember, you can keep anxiety at bay by just consuming the right quantity of these foods in your diet. Thinking of how to start? Your dietitian is here for you. We are just a click away!

SOURCES:

1.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3600408/

2.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7728608/

3.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3839572/

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General ResearchLifeStyle

ALCOHOL AND THE RISK FOR HYPERTENSION

 

Do you know what is funny? How people think alcoholic beverages can be taken without caution because most of them seem to be bitter.

So, you see people taking bottles/cans of beer, and shots of spirits at a sitting, feeling it won’t be detrimental to their health.

Our work-hard-party hard kind of lifestyle has made it possible for the risk of hypertension to be increased especially among youths. Hypertension is a lifestyle disease, so we must all be able to look at our lifestyle and make a change to it.

Also, the idea that alcohol is a stress reliever, makes it possible for people to consume without caution which in turn hurts the liver and brain, possibly leading to hypertension

WHAT IS THE LINK BETWEEN ALCOHOL INTAKE AND HYPERTENSION?

Alcohol is one of the modifiable ways to reduce hypertension. The link between alcohol and hypertension is clear as alcohol is a major contributory factor in hypertension

Studies have shown that taking more than three alcoholic drinks a day can increase the chance of developing hypertension in later life by up to 75%.

Alcohol has both direct and indirect links to hypertension: It can cause you to gain weight which is linked to hypertension, and it can also directly affect your blood pressure readings.

Furthermore, alcohol may stimulate adrenals which release adrenaline. When adrenaline is released, it leads to increased cardiac output, increased heart rate, and increased systolic blood pressure.

BUT RED WINE IS GOOD FOR MY HEART?

Well, several past studies have made this popular. The idea behind this is that grapes used in making red wine contain reservatol and can help keep the heart and provide other benefits. But truly, the amount of reservatol in red wine is affected by the processing, fermentation, and even aging of wine and cannot be sufficient to provide any heart health benefits as purported.

It is important to pay attention to your lifestyle: quit binge drinking, reduce or stop consumption of alcohol if you’re on blood pressure medications or have a family history, try abstinence!

SOURCES:

– https://www.medanta.org/patient-education-blog/the-truth-about-alcohol-and-hypertension/#:~:text=Drinking%20too%20much%20alcohol%20can,doubles%20the%20risk%20of%20hypertension.

– https://pubmed.ncbi.nlm.nih.gov/18259032/

– https://www.drugsandalcohol.ie/24301/1/Alcohol-and-Hypertension_Factsheet.pdf

– https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4038773/#:~:text=It%20is%20possible%20that%20alcohol,oxidative%20injury%20to%20the%20endothelium.

 

 

 

 

 

 

 

 

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General Research

3 REASONS YOUR BLOOD SUGAR FLUCTUATES

Blood sugar readings can be fickle; and this is regardless of whether you were just diagnosed recently, or you’ve been diagnosed over a long period of time.

Apart from the fact of its fickleness, it is also very important that it is always in check and managed well

Proper blood glucose management can help to prevent you from potential diabetes complications like nerve damage, kidney disease, vision problems, heart diseases and stroke

Learning how different habits and factors can cause blood sugar to fluctuate can help you prepare for, and predict fluctuations

It is important to note that some of these factors are out of control; even though you stick to your medications and diet, your blood sugar will still tend to fluctuate.

But that doesn’t mean it cant be prepared to defend against those fluctuations. Keep reading to see factors that could affect blood sugar and what to do about them.

1. DEHYDRATION: sounds awkward right? Well, being dehydrated and having diabetes are co-related. When your body is short of enough fluid supply, the sugar in the cells tends to be high concentrated and this leads to hyperglycaemia.

To make things worse, high blood glucose leads to excessive urination, which can in turn increase dehydration.

So, if you have been diagnosed with diabetes, it is in your interest to stay hydrated always, especially with water.

  • 2. SOME MEDICATIONS AFFECTS BLOOD SUGAR: apart from your oral drugs to help manage diabetes, some other over-the-counter drugs you’re on can alter glucose readings.

Drugs used to treat inflammatory conditions, autoimmune disorders, and asthma can cause a spike in blood glucose.

3. DAWN PHENOMENON: you might have experienced this one time or the other when your blood sugar levels spike at early mornings even if you did so well with your drugs and diet the previous night.

It might just be dawns phenomenon: your body releases cortisol during 2am-8am, and this hormone has a way of making your body less sensitive to insulin.

You should check with your doctor if this continues regularly.

Apart to inadequate management and abuse of oral glycaemic drugs, some other factors might be influencing your blood sugar readings

You have noticed that your crossed all your T’s and dotted all your I’s and still? Just maybe, these factors are involved.

 

SOURCES:
– https://www.everydayhealth.com/type-2-diabetes/symptoms/surprising-causes-of-blood-sugar-swings/
– https://www.cdc.gov/diabetes/library/spotlights/blood-sugar.html
– https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/dawn-effect/faq-20057937#:~:text=The%20dawn%20phenomenon%2C%20also%20called,a.m.%20%E2%80%94%20in%20people%20with%20diabetes.
– https://www.ncbi.nlm.nih.gov/books/NBK430893/

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General Research

High fiber linked to immunotherapy response among patients with melanoma

Cancer has been a threat globally and every professional has been on their toes to proffer a solution.
Immunotherapy, therefore, is one of the ways to help manage cancer patients
Immunotherapy involves stimulation of the immune system to help fight cancer. This method has shown tremendous improvements in the treatment of many tumors.

Even with this development, there are individual responses to the treatment. For some people, the tumors might shrink or disappear totally, and for some, no effects at all.

Further research has gone into this case, and it has been noticed that the gut microbiome might have a role to play in the efficacy of immunotherapy. So, therefore, modifying the gut bacterium may help improve tumor response to immunotherapy.

FIBER INTAKE AND MELANOMA RISK

According to a study, a higher intake of dietary fiber (responsible for the promotion of healthy gut) was associated with improved response to immunotherapy, and in preclinical models, dietary fiber manipulation impacted antitumor immunity. According to Jennifer McQuade, MD, assistant professor of melanoma medical oncology at The University of Texas MD Anderson Cancer Center, “The dietary pattern associated with response to immunotherapy is the same diet recommended by American Cancer Society and American Institute for Cancer Research, which includes a diet rich in fruits and vegetables, whole grains and legumes. This diet is also recommended for secondary cancer prevention and prevention of cardiovascular disease and health in general.”
Furthermore, research has it that every 5% increase in fiber intake resulted in a 30% reduced risk of cancer progression or death.

RATIONALE
Previous research has shown gut microbes may regulate response to drugs that block protein (T-cells) checkpoints. Extensive studies on the effect of diet and probiotic supplements on patients with melanoma using drugs that inhibit these proteins are needed.

METHODOLOGY
McQuade and colleagues conducted a randomized prospective clinical trial to assess how varying fiber intake affects the gut microbiome and immune response among 128 patients with advanced melanoma receiving treatment with immune checkpoint inhibitors.

Researchers examined fecal microbiota profiles, dietary habits, and commercially available probiotic supplement use, and performed parallel preclinical studies.

KEY FINDINGS
According to a randomized prospective clinical trial to assess how varying fiber intake affects the gut microbiome and immune response among 123 patients with advanced melanoma, Patients who reported higher consumption of dietary fiber intake from fruits, vegetables, legumes, and whole grains experienced significantly longer PFS. Median PFS was not reached among the 37 patients with sufficient fiber intake, compared with median PFS of 13 months among the 91 patients with insufficient fiber intake.
After this, it was noticed that 82% of patients with both sufficient fiber intake and no probiotic use responded well to immunotherapy, compared with only 59% of patients who reported either insufficient fiber intake or probiotic use.
Probiotic supplement use alone did not appear associated with a significant difference, in short, data suggests it reduces chances of survival.

IMPLICATIONS
Based on these findings, oncologists, dietitians, and all others managing cancer patients, it is important to focus on how much fiber is consumed in their diet.
The aim is to test the hypothesis that dietary fiber will help modulate the gut environment and enhance immunity.
Further research is still going on to ascertain variations in fiber and their roles in helping patients with cancer (melanoma especially).

SOURCES:
1. https://www.nih.gov/news-events/nih-research-matters/fiber-diet-linked-cancer-immunotherapy-response
2. https://medicaldialogues.in/diet-nutrition/news/association-between-vitamin-d-and-type-2-diabetes-is-affected-by-magnesium-intake-study-finds-86270?infinitescroll=1
3. : Dietary fiber and probiotics influence the gut microbiome and melanoma immunotherapy response. Spencer CN, McQuade JL, Gopalakrishnan V, McCulloch JA, Vetizou M, Cogdill AP, Khan MAW, Zhang X, White MG, Peterson CB, Wong MC, Morad G, Rodgers T, Badger JH, Helmink BA, Andrews MC, Rodrigues RR, Morgun A, Kim YS, Roszik J, Hoffman KL, Zheng J, Zhou Y, Medik YB, Kahn LM, Johnson S, Hudgens CW, Wani K, Gaudreau PO, Harris AL, Jamal MA, Baruch EN, Perez-Guijarro E, Day CP, Merlino G, Pazdrak B, Lochmann BS, Szczepaniak-Sloane RA, Arora R, Anderson J, Zobniw CM, Posada E, Sirmans E, Simon J, Haydu LE, Burton EM, Wang L, Dang M, Clise-Dwyer K, Schneider S, Chapman T, Anang NAS, Duncan S, Toker J, Malke JC, Glitza IC, Amaria RN, Tawbi HA, Diab A, Wong MK, Patel SP, Woodman SE, Davies MA, Ross MI, Gershenwald JE, Lee JE, Hwu P, Jensen V, Samuels Y, Straussman R, Ajami NJ, Nelson KC, Nezi L, Petrosino JF, Futreal PA, Lazar AJ, Hu J, Jenq RR, Tetzlaff MT, Yan Y, Garrett WS, Huttenhower C, Sharma P, Watowich SS, Allison JP, Cohen L, Trinchieri G, Daniel CR, Wargo JA. Science. 2021 Dec 24;374(6575):1632-1640. doi: 10.1126/science.aaz7015. Epub 2021 Dec 23. PMID: 34941392.

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General Research

CAN THE KETO DIET IMPROVE PCOS SYMPTOMS?

In all indications, diet changes and physical activity are lifestyle changes that are recommended for women with polycystic ovary syndrome, but some investigators have evaluated the effects of a ketogenic diet on some selected population of patients.
With this write up, we will see the outcome of the intervention.

 

According to a new study findings in the International

Journal of Environmental Research and Public Health, the ketogenic diet showed great promise as adjuvant treatment alongside pharmacological therapy in the treatment for women with polycystic ovary syndrome (PCOS), especially for women classified as obese.

Some common comorbidities that comes with of PCOS includes insulin resistance, dyslipidemia, and obesity. When these conditions are not managed effectively, they could increase the risk of diabetes and metabolic syndrome among women with the endocrine disorder.

In this study, seventeen women whose mean (SD) age was 28.5 (5.38) years (fertile age, according to the investigators) with PCOS and who were classified as obese (body mass index [BMI] > 25) were used; all were enrolled at the University Medical Service of Dietetic and Metabolic Diseases of the Faculty of Medicine and Surgery of the University of Foggia, in Italy.
The most therapeutic and suitable prescription with evidence for women who were obese and had PCOS was lifestyle correction according to this study. “This is the first study on the effects of the ketogenic diet on PCOS.” This type of diet adopted included one with increased fat intake, reduced carbohydrate intake, and adequate protein. For this study, daily intakes were set at 600 kcal for calories, 1.1 to 1.2 g of protein per kilogram body weight, 30 g for carbohydrates, and 30 g for fats.

“Following a 45-day dietary protocol, baseline/first visit findings were compared with 45-day/final visit results for gynecological evaluation of oligo/amenorrhea status, nutritional status, body composition, biochemical measurements, and diet administration.

The baseline overall average total body weight was 81.5 (13.56) kg and the baseline BMI, 31.84 (5.85) kg/m2”.

There were decreases in the following measures:
• Average weight: 9.4 kg (P < .0001)
• Average BMI: 3.6 kg/m2 (P < .001)
• Waist circumference: 9.4 cm (P < .001)
• Hip circumference: 8.1 cm (P < .001)
• Fat mass: 7.90 kg (P < .001)
• Free fat mass: 1.41 kg (P < .05)
• Muscle mass: 1.32 kg (P < .05)
• Total body water: 1.32 kg (P < .01)
• Basal metabolic rate: 67 kcal (P < .001)

There was improvements in several of the metabolic parameters (all P < .001) as shown below:
• Mean blood and urinary concentrations of ketones rose to 1.7 (0.58) mmol/L and 83 (54.34) mg/dL, respectively, from zero at baseline for both
• Mean blood glucose decreased 10.07 mg/dL
• Blood insulin dropped 12.90 mcU/mL
• C-peptide blood concentration decreased 0.87 ng/mL
• Triglycerides fell to 70 mg/dL
• Total cholesterol dropped to 40 mg/dL
• LDL cholesterol dropped to 35 mg/dL
• HDL cholesterol rose to 15 md/dL

Changes in endocrine parameters, were recorded as:
• Luteinizing hormone (LH) decreased to 4.6 mIU/mL (P < .001)
• Free and total testosterone decreased to 0.17 and 7.34 ng/dL, respectively (P < .001)
• LH/follicle stimulating hormone (FSH) ratio decreased to 1.32, from 2.72 at baseline (P < .01)
• FSH value increased to 1.46 mIU/mL (P < .05)
• Sex hormone binding globulins 12.43 nmol/L (P < .001)
• Positive correlations were seen between LH/FSH and weight, BMI, and fat mass
• Negative correlations were seen between LH/FSH and weight, BMI, and fat mass
• Positive correlations were seen between glycemia and LH and FSH
• Negative correlations were seen between LH/FSH and glycemia

For some patients, say about 5 of them, regular menstrual cycles reappeared “after years of amenorrhea,” while for the other 12 patients, there was restoration of regular menstruation—5 of whom when on to become pregnant naturally.

According to recorded results, using the ketogenic diet alongside medical intervention was effective in managing PCOS. So, by reducing the amount of carbohydrates and inducing therapeutic ketosis, PCOS patients can have a better life as the diseases is also influenced by lifestyle.

Even though this study came out positive, it is important to note that it is the first ever of its kind and further studies are needed to elucidate the effects of the ketogenic diet and its mechanism.

Reference
Cincione RI, Losavio F, Ciolli, et al. Effects of mixed of a ketogenic diet in overweight and obese women with polycystic ovary syndrome. Int J Environ Res Public Health. Published online November 27, 2021. doi:10.3390/ijerph182312490

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General Research

AM I ADDICTED TO SUGAR?

When you hear the word “addiction”, I’m sure your mind goes straight to drugs, alcohol or some practices. But sugar addiction is real and some people might not just be aware of what it is and the fact that they’re victims.

In this write up, we would help explain what sugar addiction is, why you always crave sugar and some tips to help overcome the feeling.

Quitting sounds logical as that is the remedy for other types of addictions, but for sugar, it’s not as simple as that.

Firstly, what is addiction?

There are two categories of addiction, which are:

1. A substance addiction such as drugs, alcohol or tobacco

2. A non-substance behavioural addiction such as gambling.

So, the definition could be controversial if you view it with just one lens.

Some reports have suggested that sugar addiction is a thing and some people can be addicted to it as heroin and cocaine. Some people who might be addictive to other foods with “addictive agents” like fat and salt could also show same result as someone with drug addiction. Even with all these speculations, no actual study has been carried out on human subjects concerning drug addiction.

Sugar addiction – is it the same as being addicted to drugs?

Since we somewhat have agreed that sugar addiction is a thing, we need to check if it’s the same thing with substance addiction and probably has the same symptoms.

According to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), it diagnoses a Substance Use Disorder (substances such as tobacco, alcohol, drugs) based on 11 symptoms. These can be grouped into four categories:

Impaired control: symptoms relating to failed attempt to stop drug use after noticing a strong desire and craving to use such drug.

Social issues: symptoms relating to a disruption of person’s work, home and social life.

Risky use: symptoms relating to continuous use of drug/substance even after being aware of the consequences.

Drug physiological effects: symptoms of tolerance (when the body requires more of the substance to have same effect) and withdrawal ( the body shows withdrawal symptoms when the drug is no longer in the body).

 

So, Are These Symptoms the same in Sugar Addiction? 

You might need to ask yourself if you’ve notice same symptoms as mentioned above before.

For example:

• Do I have cravings and a strong desire to eat sugary foods? Yes!

• Have I repeatedly attempted to cut back or “quit” sugar? Yes!

• Do I feel so “out of control” with food that I’m not in the mood to attend social events? Yes!

How is this Diagnosed? 

– For a substance use disorder diagnosis, the symptoms need to cause “significant impairment or distress” meaning that the distress should impair daily functioning of the individual.

This significant distress might most likely be linked to eating patterns and might even be more of an overall eating disorder.

– Secondly, a key part of diagnosis shows that the symptoms produce physiological effects. Drug taking can cause people to develop withdrawal and tolerance symptoms. No studies shows that sugar taking can lead to tolerance and withdrawal.

So am I addicted to sugar if I crave it all the time?

Reasons why you might be craving sugar every time might include:

1) Restriction

Recent articles supports that the root cause of overeating a particular food or feeling out of control around food is restriction and not addiction. This knowledge comes with evidence thaty if you restrict yourself from a particular food, you even want it more and would tend to consume more of it if given the chance. Restrictive food rules which recommends elimination of foods leads to the exacerbation of disordered eating.

For the animal studies that claims that sugar is addictive, these studies failed to emphasise that these animals were actually deprived of sugar for a long time, so they’ll obviously binge on it when re-introduced.

2) Food is pleasurable (which is not a bad thing!) and needed for survival

Food is for survival and the major basic fuel we need to stay alive. Sugar is needed for the functioning of our body, so how would one suggest that you can be addicted to it?

Now, when we mean sugar, I hope you’re aware that we are not talking about refined or processed sugar from pastries or soda drinks but from foods (carbs).

What’s the conclusion? 

Sugar can be found in starchy foods such as potatoes, breads, yam, rice, beans and pastas as well as in fruit, vegetables and dairy products. Things we usually eat in conjunction with many other things!

Now this doesn’t in any sort downplay the fact that some people might feel helpless or out of control when around some foods, but this cant be termed as addiction.

If you feel this is you, you can seek help from a registered dietitian or try intuitive eating. There are online articles on intuitive eating and so many dietitians around who could help you build a healthy relationship with food

That’s the actual thing that’s needed! A healthy relationship with food will go a long way in helping you appreciate food and its functions in the body, and also help you not to be “out-of-control’ around any particular food .

SOURCES:

– https://nudenutritionrd.com/am-i-addicted-to-sugar/

– https://jandonline.org/article/S0002-8223(96)00161-7/pdf

– https://www.mentalhelp.net/addiction/vs-behavioral-addictions/

-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5174153/pdf/394_2016_Article_1229.pdf

– https://www.psychiatry.org/psychiatrists/practice/dsm

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