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Interval fasting – why the 8-hour food window? Who chose the number?

By
The First Doc.
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0

The term “interval fasting” does not accurately describe the essence of such eating – it is more correct to use the term “food window.” Studies emphasize separately that the 8-hour period of food intake is a conditional interval, not a clear rule.

The mechanics of the experiment are one of the main reasons why interval fasting (“the 16/8 diet”) is based on an 8-hour window of food intake. This was the interval¹ of feeding the experimental mice that was easiest given the length of the lab technicians’ workday.

Modern research (already on humans, not mice) has been critical of recommending exactly 8 hours – noting that a number of opinions on interval starvation are flawed. Plus, the replacement phrase “feeding window” – or “food window” – is increasingly mentioned in the scientific literature.

Evolutionary Theory of Nutrition.

Evolutionary Theory of Nutrition

Biologists believe² that for thousands of years people did not have free access to food–that is, food was eaten periodically as it was found. Plus, it was probably very rarely consumed at night and late into the evening – in the absence of electricity, people simply slept.

However, modern statistics² show that the average eating time for most people is more than 12 hours – and for 50% of the population the figure exceeds 15 hours. In fact, we are talking about eating almost 24 hours a day.

Yet, more and more scientists are saying that such eating patterns can have a negative effect on metabolism – hypothesizing³ that eating should be limited to a period of about 8-12 hours (implying not eating at night, and eating a fairly early dinner).

Who invented interval fasting?

The first study¹ of the effects of interval fasting on metabolic parameters was published in 2012. Despite the fact that many traditional practices involve fasting to some extent, the issue has not been previously studied in terms of its effect on metabolism.

A key finding of the aforementioned study was that mice who ate at random times were more prone to developing obesity and impaired insulin production – compared to mice who ate during the 8-hour food window. The caloric intake was the same.

Based on this study, the idea of 16/8 interval fasting – sometimes called the “16/8 diet” – became widespread.

The food window – what is it?

The food window - what is it?

If the logic of the term “interval fasting” is based on refusal to eat, then the term “food window” is its mirror image. That is, the food window refers to the period when food is consumed-as opposed to the time that implies starvation.

The food window does not stop at the point at which you stop chewing the last piece of food for the day. Smaller portions of food are digested faster than larger portions-and it can take up to 4-5 hours for the body to fully digest incoming food.

In fact, when a certain person decides to stick to a 16/8 interval fasting schedule (i.e., 16 hours of not eating and 8 hours of eating) – given the time to digest the food would be going about the 14/10 or even the 13/11 regime.

How correct is the term “fasting”?

Unfortunately, in practice interval fasting is often misunderstood – people literally mean fasting with drastic calorie restrictions.

It’s important to understand that the logic of interval fasting is not based on calorie restriction – but on controlling the amount of time food is consumed (implying large portions).

This is why the term “food window” is increasingly being used in the scientific literature – which more correctly captures the essence of the issue.

What’s the best eating schedule?

Interval fasting - which schedule is best?

Although the data link too long of a food window with health risks – there are no definite recommendations about its “normal” duration and there can’t be.

For example, impaired insulin production and malfunctions in blood sugar regulation impose limits on one’s ability to get by without eating – requiring more frequent meals.

Practical guidelines

The results of studies on interval fasting and food windows often contradict typical dietitian recommendations (e.g., questioning the benefits of eating small meals in small portions).

Many of the claims are still just theories with no clear evidence base. However, the basic recommendations can be summarized in the following points:

  • Don’t eat after dinner-apparently in the evening even small amounts of carbohydrates can provoke a significant metabolic response.
  • Don’t eat in the first hours after waking up – it is increasingly suggested that the body needs time in the morning hours to transition into digestion mode.
  • Stick to a stable eating regimen – try to eat around the same time, which will allow the body to adapt its metabolic cycles.
  • Stick to your chosen regimen long enough – it probably takes up to a few weeks for your body to adjust to a certain eating schedule.

The term “interval fasting” does not accurately describe the essence of such eating; it is more correct to use the term “food window. Studies separately emphasize that the 8-hour period of food intake is a conditional interval, not a clear rule.

Sources:

  • Time restricted feeding without reducing caloric intake prevents metabolic diseases in mice fed a high fat diet, source
  • The when of eating: The science behind intermittent fasting, source
  • Time-Restricted Eating to Prevent and Manage Chronic Metabolic Diseases, source
Read also:

The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

Grapefruit in diabetes – pros and cons. How do they affect blood sugar levels?

By
The First Doc.
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0

Research suggests that the naringenin in grapefruit can lower blood sugar levels – and its mechanism of action is extremely similar to that of metformin. This is why it is important to remember that their combined use can lead to hypoglycemia.

Grapefruit’s ability to affect insulin production parameters, discovered in a 2006 study¹, has spawned a number of theories about its “benefits” for weight loss and weight loss – including diets based on eating several grapefruits a day.

A 2019 published review of scientific papers² shows that the bioactive component of grapefruit, naringenin, can indeed lower blood glucose levels and improve insulin sensitivity. The researchers even compare its potential for action with metformin.

Grapefruit – what does it contain?

Grapefruit in diabetes

The grapefruit is a plant obtained³ by a natural cross between a sweet pomelo and a sweet orange on the tropical islands of Barbados in the mid-18th century. This is why its Latin name, Citrus Paradisi, can be translated as “citrus of paradise.

There are now many varieties and species of grapefruit, differing in both fruit size and flavor – and in the color of the flesh. In all cases, however, the red color is due to lycopene, a substance that is an isomer of beta-carotene.

The bitter taste of grapefruit, in turn, is due to the presence of the flavonoid naringenin. Although it is also found² in other citrus fruits, but in much smaller amounts. For example, it is about 20 times less in an orange, and 100 times less in a lemon.

Composition and calories

Grapefruit contains³ more than 50 different natural substances – among them 4 organic acids, about 15 flavonoids, limonoids, 4 kinds of carotenoids and 6 fatty acids.

The content of these substances varies considerably depending on the variety and growing conditions of the particular fruit – affecting, among other things, the caloric content.

On average, 100 g of grapefruit pulp contains 10-11 g of carbohydrates, about 2 g of fiber, less than 1 g of protein and less than 0.3 g of fat – having a caloric value of about 40-50 kcal.

How does it affect blood sugar levels?

Grapefruit - how does it affect blood sugar?

The mechanism for the effect² of naringenin in grapefruit on lowering blood sugar levels is based on several components at once – including increasing oxygen utilization and increasing blood glucose utilization (through activation of the glucose transporter type 4).

Among other things, naringenin affects the 5’AMP-activated protein kinase – a complex protein that controls the energy balance of the cell – which actually causes the body to use the glucose present in the blood more actively for metabolic needs.

Important caveats.

Apparently, grapefruit can be considered one of the few foods that can markedly lower blood glucose levels. While this has positive aspects, there are also negative ones.

To avoid causing unwanted hypoglycemia (a sudden drop in sugar), be extremely cautious when consuming tablet blood glucose-lowering drugs and large quantities of grapefruit together.

Grapefruit – carbohydrate profile

Grapefruit - composition and carbohydrate profile

With the exception of fiber, grapefruit contains³ only simple carbohydrates (i.e., no starch in the composition). Just under half of the total carbohydrate content is sucrose, and the remaining proportion is divided into comparable proportions of glucose and fructose.

Half a grapefruit, given the variation in size, may be equated with the consumption of 7-10 g of pure glucose – which is comparable to the simple carbohydrate content of one medium-sized kiwi.

Fiber content

Like other citrus fruits, grapefruit contains mostly water-soluble fiber, about 1 g in half a medium-sized fruit.

By comparison, a small orange of similar mass may contain up to 2 g of soluble fiber.

Research suggests that the naringenin in grapefruit can lower blood sugar levels – and its mechanism of action is extremely similar to that of metformin. This is why it is important to remember that their combined use can lead to hypoglycemia.

Source:

  • Grapefruit and its biomedical, antigenotoxic and chemopreventive properties, Source
  • Antidiabetic Properties of Naringenin: A Citrus Fruit Polyphenol, source
  • The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome, Source
  • Grapefruit juice improves glucose intolerance in streptozotocin-induced diabetes by suppressing hepatic gluconeogenesis, Source
Read also:

The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

The Food Window – New Research on the Importance of Controlling Meal Timing

By
The First Doc.
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0

A growing body of evidence suggests that having a well-defined eating window plays an important role in maintaining health. However, this is not to say that avoiding eating (“starvation”) is recommended-as calories should not be decreased.

What scientists are saying is that it’s time to eat less. What they mean, however, is not a reduction in calories – but a reconsideration of when food is eaten. A growing body of evidence suggests that “24-hour” eating can be bad for your health.

A study published in 2021 found that limiting the food window to a period of 10 hours had a positive effect on health parameters – compared to a 12-hour period and with equal caloric intake. In the article below, we explore why this is the case.

The food window – what is it?

The food window - what is it?

The term “feeding window” (literally, “feeding window” ) originated in the theory of interval fasting, an eating regimen that involves eating during a strictly limited period of the day. The classic pattern is 16 hours of fasting and 8 hours when food is allowed.

The first study of interval fasting dates back to 2012 – and over the past decade, many experiments have been conducted confirming a number of health benefits. In addition, recommendations for the length of periods have been adjusted.

Importantly, the current scientific literature is increasingly replacing the term “interval fasting” with “food window” – as being more calorie-neutral. Obviously, the word “fasting” is often associated with the need to cut calories – which is erroneous.

Current Statistics

Statistics² show that the length of the food window for most people is more than 12 hours – and for 50% of the population, more than 15 hours. Considering the 3-4 hours the body needs to digest food, we are talking about almost 24-hour digestion.

Scientists have neatly hypothesized that such eating patterns may be the cause of epidemics of obesity and diabetes – but there is currently no definitive data to support or refute this view.

Biorhythms and nutrition.

Biorhythms and Nutrition

The workings of human metabolism are characterized by a 24-hour cycle related to the level of natural light. In fact, the production of many hormones is tied to a certain time – through which the body regulates both metabolic processes and food intake.

In particular, during daylight hours, the body² is in “wakefulness” mode (the pancreas produces insulin to digest carbohydrates and provide energy to the muscles) – whereas these processes are significantly restricted during dark hours of the day.

What was it like before?

Probably before the invention of electricity 150 years ago, people very rarely ate food at night and in the late afternoon and evening – that is, the length of the active metabolic period was strictly limited by the length of the daylight hours.

In addition, food was most likely eaten periodically as it was found – and there was no free access to high-calorie food. Not to mention that natural foods were fundamentally different from the ultra-processed foods available in supermarkets today.

How to eat to stay healthy?

Interval fasting - which schedule is best?

Once again, let us emphasize that the emphasis of the phrase “the benefits of fasting” in the understanding of most people is reduced to the need to fast – whereas the recommendations speak not at all about restricting calories, but about the benefits of having a certain and repeatable schedule of food intake.

That is, what is meant is not refusal to eat (“starvation”) – but control over the times when food is consumed (“food window”). Importantly, it’s not about cutting calories or pushing oneself into a state of acute hunger.

Experts believe³ that eating at random times is one of the key causes of health problems such as impaired glucose sensitivity, elevated blood pressure, increased “bad” cholesterol – and, ultimately, overweight gain.

Nutritional Window – Recommendations.

The 2021 study¹ mentioned at the beginning of this material compared eating patterns with a 10-hour and a 12-hour food window – meaning, respectively, a 14-hour and 12-hour dietary restriction (“starvation”). A total of 78 people participated in the study.

After 8 weeks of the experiment, the group adhering to the 10-hour food window showed not only a decrease in body weight (minus 8.5%), but also a decrease in fasting glucose values. The caloric content of the diet and the level of physical activity were identical in relation to the group with the 12-hour food window.

There is a growing body of evidence that having a clearly repeated period of food intake (the “food window”) plays an important role in maintaining health. However, this is not to say that avoiding food (“starvation”) is recommended – because calories should not be reduced.

Consult a specialist for specific contraindications.

Data sources:

  • Effect of time restricted eating on body weight and fasting glucose in participants with obesity: results of a randomized, controlled, virtual clinical trial, Source
  • The when of eating: The science behind intermittent fasting, source
  • Clinical study finds eating within a 10-hour window may help stave off diabetes, heart disease, Source

The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

What are the dangers of carotid artery occlusion?

By
The First Doc.
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0

Carotid artery occlusion is a pathology characterized by partial or complete occlusion of the lumen of the carotid arteries that carry blood to the brain. This disease causes ischemic changes in the cerebral tissues, the severity of which will depend on how developed the vascular collaterals are.

A collateral is a bypass route of blood flow, which provides blood flow outside the main vascular trunk when its permeability is compromised. In this article, we will discuss the clinical signs and treatment of carotid artery occlusion.

What is carotid artery occlusion?

Carotid artery occlusion is a frequent cause of ischemic stroke, transient ischemic attacks. The most frequent occlusion of the carotid arteries lumen is due to the formation of atherosclerotic plaques. Much less often other factors play their role, such as vascular damage, clot formation, compression of vascular structures by tumors and so on.

As we have said, collaterals are bypass vessels that carry out circumferential blood flow in situations where blood flow through the main vascular trunk is not possible. In carotid artery occlusion, collaterals can occur at different levels.

When the patency of the internal carotid artery is impaired, the most common case is the origin of a branch from the internal carotid artery in the area of the cavernous sinus with the subsequent creation of an anastomosis between it and a branch of the external carotid artery. It is through this anastomosis that the collateral circulation is carried out.

How is carotid artery occlusion manifested and treated?

How is carotid artery occlusion manifested and treated?

The accompanying symptomatology will depend on exactly what level of vessel passage is impaired, how quickly the occlusion occurred, and how developed the vascular collaterals are.

If the occlusion increases gradually, the collaterals usually manage to more or less compensate the resulting blood supply insufficiency, a clinical picture of chronic ischemic brain damage develops. If vessel patency is suddenly impaired, ischemic stroke may occur.

The most common first sign of carotid artery occlusion is transient ischemic attacks, which may manifest as incoming motor, sensory, visual, or some other disturbance.

Statistics show that the risk of ischemic stroke within the first year after a transient ischemic attack is 13-26%. At the same time, every third patient develops a stroke without a previous transient attack.

More often than not, carotid artery occlusion necessitates surgical intervention. The choice of a specific surgical tactics will depend on many factors – localization of the occlusion, the state of collateral blood flow, and so on. For example, carotid endarterectomy is effective for internal carotid artery occlusion accompanied by transient ischemic attacks, which was proved by scientists from South Ural State Medical University in a paper published in 2016.

Sources used

The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

What can I feed a three-year-old? Feeding habits of a child at age 3.

By
The First Doc.
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0

Three years of age is a period of active growth of a child, his development not only physically, but also intellectually. As the child grows up, the body’s workload increases and the need for fats, proteins and carbohydrates, vitamins, macro- and micronutrients increases.

Provide most of the necessary substances can be with a proper and balanced diet. In this article, we will talk about the child’s diet at age 3

The basics of nutrition for a three-year-old baby

Nutrition Basics for a Three-Year-Old Baby

First of all, it is necessary to pay attention to the fact that the baby gets a sufficient number of calories. According to current recommendations, at the age of 3 years, a child should receive about 1500-1600 calories a day. The amount of protein and fat consumed during the day should be about 53 grams, and carbohydrates should be about 212 grams.

The baby’s daily ration should be divided into four meals, with a break of about four hours between meals. It is preferable to give food at the same time.

A three-year-old child is already allowed to eat fried foods. However, priority should still be given to other variants of heat treatment, such as boiling, baking or stewing.

Meat must be present in your baby’s diet. It is best to pay attention to lean varieties, such as beef, poultry or rabbit. Fish is also necessary. It is recommended to give it once or twice a week, carefully removing the bones.

Another important source of protein is eggs, which should be on the menu about three times a week. It is strictly forbidden to give your baby raw eggs, they should be served boiled or in the form of an omelet.

In addition, the diet of a three-year-old child should be supplemented with milk and fermented milk products. Preference should be given to products with a medium percentage of fat.

The next most important component of children’s nutrition at age 3 is porridge. They contain complex carbohydrates and a lot of other useful substances. Cereals can be cooked with both milk and water, with the addition of butter and a small amount of sugar.

The baby should also get vegetables and fruits every day, preferably in raw form. They are rich in fiber, which is necessary for proper intestinal function, as well as various vitamins and minerals. Another extremely important ingredient is various types of oil (butter up to 17 grams per day) added to porridges or spread on bread.

As for the bread itself, it too must be present in the diet (about 150-170 grams per day).

The baby needs to consume enough fluid – about 80 milliliters per kilogram of body weight. The best drinks to give are nectars, fruit or dried fruit compotes, and rosehip decoction.

What foods should be avoided?

At the age of three, the list of forbidden foods is quite small.

First of all, the child should not be fed foods containing large amounts of preservatives, coloring agents and other additives. It is also recommended to limit consumption of fatty meats and fish, and smoked foods. Spicy, salty and spicy foods, and mushrooms are undesirable.

As for sweets, it is hardly possible to give them up completely. However, you should try to reduce their consumption as much as possible (no more than 1-2 times a week).

Sources:
Read also:

The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

Hereditary microspherocytosis: symptoms and characteristics

By
The First Doc.
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0

All cells in our body are surrounded by cell membranes that protect them from the external environment and provide transport, receptor, and many other functions. The structure of cell membranes is usually represented by a double layer of lipids and proteins that permeate the lipid layer or are on its surface.

There are diseases in which the structure of certain cell membranes is impaired, such as hereditary microspherocytosis, which we will discuss below.

How does hereditary microspherocytosis manifest itself?

How does hereditary microspherocytosis manifest itself?

Hereditary microspherocytosis is a genetically determined pathology in which the structure of the cell membranes of red blood cells, erythrocytes, is disrupted, leading to their rapid destruction. Statistics show that the incidence of this disease is about 1 per 3-4 thousand people. Hereditary microspherocytosis can be detected at any age.

More often than not, the symptoms increase gradually. The severity of the accompanying clinical picture will depend on whether the bone marrow hematopoiesis manages to compensate for the accelerated destruction of red blood cells.

In most cases, the first sign is jaundice staining of the skin and visible mucous membranes.

The anemic syndrome necessarily joins. Clinically, it is manifested by pale skin, weakness and somnolence, and occasional dizziness. Splenomegaly is detected in almost all patients, which causes the presence of complaints of a pulling or aching pain in the left subcostal area. In some cases, liver enlargement is detected, but it is usually insignificant.

A frequent complication of hereditary microspherocytosis is cholelithiasis. In 2022, scientists from the Research Institute of Hematology and Transfusiology of the Federal Medical and Biological Agency published a paper in which they found that cholelithiasis can be detected as early as age 2-4 years, and by age 18, its incidence increases, reaching 30%.

Another frequently diagnosed and sufficiently dangerous complication is hemolytic crisis, manifested by increasing jaundice intensity, vomiting, joint and muscle pain, sudden enlargement of the spleen, and so on.

Treatment tactics for hereditary microspherocytosis

In the asymptomatic or mild course of hereditary microspherocytosis, an observational tactic is recommended. In the case of moderate and severe forms of the disease, the patient should be hospitalized.

If the hemoglobin level has dropped to 70 grams per liter or less, a transfusion of red blood cell mass is performed; to 50 grams per liter or less – whole blood.

To prevent crises, patients are indicated to take folic acid.

The main method of treatment is surgery to remove the spleen. It is indicated in people with frequent crises, a significant decrease in hemoglobin levels, and a marked increase in bilirubin in the blood.

Sources:
Read also:

The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

12 foods with analgesic properties. What foods could be an alternative to painkillers?

By
The First Doc.
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0

Painkillers are an amazing medical invention. But in some cases it is not necessary to resort to them. Scientists have told you what foods can reduce pain. Supplement your doctor’s treatment with them or use them while waiting for an appointment.

Garlic

The benefits of garlic have been known to us since ancient times. This spice is considered a cure for a hundred diseases. It has been proven that people who regularly consume garlic have a stronger immune system and are less likely to encounter colds.

One of the most useful substances in garlic is the natural antibiotic allicin. It disintegrates within 16 hours when heated to 23 degrees, so garlic should be eaten fresh. So it will help to get rid of the symptoms of colds and reduce the duration of the disease. This is according to a study published in 2015 in the Journal of Immunology Research.

Water

Water

Many experts advise drinking more water during a woman’s critical days. And there is a scientific explanation for this.

In a 2021 study, 140 women with intense pain during their critical days were divided into 2 groups. One was asked to increase her water intake and the other was not.

As a result, women who drank more water suffered less cramping and needed less pain medication. So the first advice during menstruation is to drink more water.

By the way!

If after a party you don’t want to wake up in the morning with hangover symptoms, you should drink 1-2 glasses of water before going to bed. The refreshing moisture will prevent dehydration of the body, which is provoked by alcohol, and also help the body to get rid of toxins resulting from the decay of alcohol.

Fish Oil

The beneficial effects of fish oil on the body are due to its high content of beneficial Omega-3 fatty acids.

A 2016 randomized study examining the properties of fish oil found that the product has a pain-relieving effect and is especially useful for joint pain. It also lowers “bad” cholesterol levels in the blood and is good for cardiovascular health.

Natural sources of fish oil include wild salmon, sardines, trout, flax seeds and chia seeds.

Ginger

This spice has long been used in folk medicine. Due to the chemical substances contained in the root of ginger, it can relieve back pain caused by inflammatory processes in the body. In addition, taking ginger is useful for poor joint mobility and arthritis and for pain in women during menstruation.

One 2009 study confirmed that 250 mg of ginger is as effective for pain relief as popular anti-inflammatory drugs.

By the way!

Studies have also linked ginger to improved brain function because it reduces chronic inflammation, one of the causes of age-related degeneration.

Blueberries

Blueberries

The small, juicy purple berries contain many phytonutrients that can fight inflammation in the body and reduce pain. Moreover, their content in blueberries, as various studies show, is much higher than in other fruits.

In berry season, it is better to eat blueberries fresh, and at other times to include frozen fruit in your diet – for example, adding them to smoothies and porridge.

Interestingly, blueberries also have calming properties. Due to the antioxidant polyphenols, they are great for calming and reducing stress. And it also prevents the development of heart disease. People who have plenty of anthocyanins, the main antioxidants found in blueberries, have a 32% lower risk of heart attacks.

Pumpkin seeds.

Scientists recommend piling on them for those who suffer from migraines. That’s because these seeds are a rich source of magnesium, a mineral that can reduce the number and intensity of migraine attacks.

In addition, they are good for nervous and cardiovascular health because they are rich in Omega-3-6-9 fatty acids. One study published in the journal Surgical Neurology showed that taking 1,200 mg or more of Omega-3 acids a day can reduce back and neck pain.

On a side note.

Arthritis Foundation experts tell us that seeds and nuts are high in vitamin E and l-arginine, substances that reduce inflammatory markers in the body, in addition to magnesium.

They advise more of a binge on walnuts, peanuts, almonds, pistachios, flax seeds, and chia seeds.

Cherry

The rich ruby hue of cherries is given by the antioxidants anthocyanins. They have high analgesic properties, acting in two ways: they block inflammation and inhibit pain enzymes.

A study published in the Journal of Nutrition found that people who ate a bowl of cherries for breakfast had a 25 percent reduction in a marker of inflammation in the body. And other studies have revealed the benefits of cherries for athletes. Runners who drank 350 ml of cherry juice twice a day for 7 days before a running marathon had less muscle pain after the race.

Pineapple

Pineapple

The exotic fruit is known for its ability to “boost” the metabolism. Thanks to the content of bromelain, an enzyme that accelerates the breakdown of fats, it facilitates the digestion of food and prevents the accumulation of excess weight. But this is not the end of its “magical” properties!

In one 2016 study, scientists proved the role of bromelain supplements in reducing pain and inflammation in knee osteoarthritis and rheumatoid arthritis, and in another 2016 research paper found that bromelain can reduce pain in people after dental surgery.

Did you know?

Another way to deal with pain and swelling after a dental procedure is to rinse your mouth with an infusion of chamomile. You can also drink it to relieve inflammation and reduce anxiety. Chamomile infusion can also help you sleep better. Infusion of sage has similar properties.

Greek yogurt

According to American statistics, about 20% of adults suffer from irritable bowel symptoms; for them, abdominal pain is not uncommon. And natural yogurt can help to cope with it.

A 2018 scientific review shows that certain strains of bacteria often found in yogurt (especially B. infantis and L. acidophilus) reduce pain, inflammation, and bloating in the stomach. And another study showed similar results for B. lactis bacteria. To get all the benefits of yogurt, buy a product with live bacteria.

Dark Chocolate

A bar of dark chocolate contains the chemicals iron, zinc, magnesium and potassium, and antioxidants that can fight inflammation in the body.

According to a large Italian study, people who ate one piece of dark chocolate every three days had lower levels of inflammation in their bodies than those who did not like chocolate. And in another small study, female students who ate 120 g of chocolate a day suffered less menstrual pain.

On a side note.

Scientists recommend adhering to a sense of proportion in the consumption of chocolate and choosing a natural, high-quality product with a cocoa bean content of at least 70%.

Green and black tea

Green and Black Tea

All varieties of real tea are rich in the antioxidant flavonoids, which can protect body cells from damage and prolong their health and youthfulness. Because of this, they can bring relief to chronic inflammatory diseases – such as arthritis.

Scientists who published the results of their 2021 study in the journal Nutrients advise replacing your morning cup of coffee with tea.

Conclusion

Healthy foods cannot fully replace medications. But they certainly ease the course of many diseases and help you live longer.

What foods are most often eaten by people who live over 100 years, we told in the article “Nutrition of long-livers: diets from around the world.

Sources:
Read also:

The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

Acidification of the body: truths and myths” Strong bones and an alkaline diet: there is a link.

By
The First Doc.
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0

No matter what happens in the world, there will always be those who begin to carry to the masses the only true doctrine about anything. Don’t let the grass grow, but let these enthusiasts gather around them grateful listeners, turn them into followers and fans, and lead them into a bright future with enough gingerbread for everyone. Such revelations are especially often about lifestyle and nutrition. The First Doc. offers a “breakdown” of the idea of “acidification” and the need to alkalize the body.

Acidic foods

Adherents of the acidification theory are convinced that the usual dietary system for many people carries serious dangers because it alters the acidity of the body’s internal environment. And as a consequence, it leads to the emergence and development of many diseases, from all kinds of inflammatory processes to cancer and decreased bone density, i.e. osteoporosis.

Specifically, according to proponents of this theory, the body “gets sour” from eating the following foods:

  • eggs, fish, and meat, especially red meat;
  • all sweets, including not only sugar, but also its substitutes;
  • all dairy products;
  • coffee, cocoa, chocolate;
  • cereals and cereal products, especially corn and rice.

A person who does not want brittle bones and cancer should immediately throw away all of the above from his kitchen, and switch to eating the right foods, that is, alkaline foods:

  • vegetables, fruits and all kinds of greens;
  • various legumes (as a source of protein) and nuts.

And also be sure to drink first on an empty stomach a glass of water with soda, hydrogen peroxide, etc.: there are discrepancies in this part.

As a result, the body will “alkalize” and thus become healthy and strong.

The Origins of the Acidification Theory

The Origins of Acidification Theory

In fact, it is not so new: its roots are from the century before last, caught up in the research of biologist Claude Bernard. This scientist is famous for being the first to formulate the concept of homeostasis – the ability of a living organism to maintain a constant reaction, or pH of the internal environment, its acid-base balance.

But the advocates of acidification turned their attention not to homeostasis, but to the experiments conducted by the scientist on rabbits. Experiments showed that changing the composition of the diet caused a change in the urine reaction of the long-eared rabbits.

Somewhat later, other researchers determined the acidity of food by burning it and measuring the pH of the ash. The result was the assumption that food having an acid or alkaline reaction was capable of changing the acidity not only of urine, but also of the body as a whole.

The concept of homeostasis

They talk about homeostasis in biology classes at school, but who remembers those classes? But that is exactly what unscrupulous people use, wrapping their dubious ideas in a scientific wrapper. So let’s remember the basics.

In the internal environment of a living organism, the acid-base balance is maintained due to the “built-in” system of self-regulation. And this system is very stable and flexible. It can’t be disrupted by eating a plate of eggs and bacon, or a pile of popcorn.

The reaction of the medium is determined by the concentration of hydrogen ions, or pH. A neutral reaction is pH 7, above 7 it is acidic, below 7 it is alkaline.

If you measure blood pH, the result is in the range of 7.35 – 7.45, no higher and no lower. Within these limits, the body can function normally, but if the pH goes beyond this fairly narrow range, unpleasant things happen. Namely, acidosis if the pH drops below 7.35, or alkalosis if it soars above 7.45.

In both cases, the enzyme system malfunctions, the synthesis of ATP – the main source of energy, and nerve conduction “breaks down”. As a result, the well-being significantly worsens, up to coma. This can happen, for example, in diabetes mellitus, when ketoacidosis develops, or in poisoning with a large dose of alcohol, or in other cases where the pH of the internal environment of the body is outside the narrow limits of normal.

That is, the body is “preset” by nature with a well-functioning system whose job is to remove excess acids as well as alkalis.

How does the system of equilibrium work

How the equilibrium system works

In the course of life, various substances are constantly being produced in the body: hydrogen ions, carbon dioxide, lactic and carbonic acid, etc. All of them could upset the delicate balance, but this does not happen. Because the blood buffer system, the lungs and kidneys take care of it.

In the kidneys, hydrogen ions bind to hydrocarbonate and are converted to carbonic acid. This, in turn, splits into water, the excess of which is excreted in the urine, and into carbon dioxide, which is excreted outside by the lungs. With the urine is excreted in the form of an aqueous solution and excess acids and alkalis – depending on what is formed in excess.

And it’s absolutely true that the diet can affect the reaction of the urine, make it more acidic or more alkaline. But this does not mean that the reaction of the internal environment of the whole body is influenced in the same way. This is why urine changes its reaction, so that a stable pH is maintained in the body.

Abstracts and Critique of the Acidification Theory

As in many other cases, this theory is based on a murky mixture of facts and speculation. For example, the claim that cancer development is caused by a change in the body’s pH to acidic is based on the discovery of the oxygen-free type of nutrition of cancer cells, and the fact that such cells feel great in an acidic environment.

In fact, in an alkaline environment, they can also feel great and grow successfully. And tumor cells can produce acid themselves, because they feed on glucose and are able to convert it into acids. Yes, without oxygen, that is, through anaerobic processes. But this does not mean that the root cause of cancer is “acidification.

It is partly true that eating “acidic” foods leads to the development of many diseases. But only in part. It would be more correct to say that an unbalanced diet can lead to the development of disease. And from this point of view, a poor “alkaline” diet is no healthier, because it does not provide all the diverse needs of the body.

Incidentally, the main preacher of the acidification theory, Robert O. Young, was convicted after he persuaded several cancer patients to abandon classical treatments and begin “alkalizing” their bodies. As a result, some of them died, such as Kim Tinkham with breast cancer, whose story was most widely reported in the media. It then turned out that his “doctor’s” degrees had been obtained from dubious “diploma factories.”

One of the schools was not even accredited and soon closed down. However, in the United States, attitudes toward alternative medicine are very ambiguous and disturbing for doctors representing classical evidence-based medicine. California, for example, allows the licensing and practice of naturopathic specialists.

And here’s what the experts, the scientists who conducted the research, have to say about the acidification theory.

We analyzed more than 230 studies conducted to determine the effect of an “acidic” or “alkaline” diet on bone density levels and the degree of risk of osteoporosis. No causal relationship was found between acid load and diet and the presence or absence of osteoporosis. Nor was evidence found that a diet dominated by alkaline foods can protect bones from calcium loss.

A popular idea in the lay literature and media is that a diet high in acids promotes osteoporosis. And a diet based on “alkaline” foods, i.e., vegetables, fruits and legumes, protects the bone system. However, a number of studies related to dietary change and its effect on changes in bone density have found no correlation. Furthermore, in older adults, a lack of protein in the diet may be more dangerous than an excess of protein and associated acidity.

Sources:
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The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

Vaginal candidiasis as a sign of pregnancy: truth or myth?

By
The First Doc.
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0

All women faced with a delayed period fall into two groups – those who feel joy, looking forward to other signs of pregnancy, and those for whom it is “like a snowball’s head”. Both cases are united by the desire to know the result as soon as possible, to find out whether it was conceived. Sometimes women who do not know whether they are pregnant or not, are faced with thrush, or vaginal candidiasis. In this article, we will talk about whether you can consider thrush as a sign of pregnancy.

What is vaginal candidiasis?

Molluscum is commonly referred to as an infectious and inflammatory disease accompanied by lesions of the mucous layer lining the vagina, caused by members of an opportunistic and pathogenic fungal flora, the yeast-like fungi belonging to the genus Candida.

In 2015, scientists from the Tyumen State Medical Academy published a paper concluding that the incidence of vaginal candidiasis in pregnant women is about 30%, and up to 40% before delivery (this is 3-4 times more common than in non-pregnant women).

In some cases, thrush occurs as an asymptomatic candidiasis. However, more often, there is an acute increase in the symptomatology. As a rule, the first place in the clinical picture is occupied by a curd-like discharge from the vagina, which is moderate or profuse. There is also the appearance of a whitish plaque on the mucous membrane of the vulva and the vaginal walls.

Sometimes small blisters may form on the surface of the labia, the vaginal fornix, and painful erosions may remain after they open. The mucous membranes themselves are slightly edematous and hyperemic.

In the vast majority of cases, a woman complains of burning and itching sensations in the genital area, which become stronger at night, after hygiene procedures and intercourse. Sometimes there is an unpleasant odor from the genitals.

The dangers of vaginal candidiasis during pregnancy are increased risk of miscarriage, premature birth, and many other undesirable effects.

Can thrush be an indication of pregnancy?

Could thrush be an indication of pregnancy?

The development of vaginal candidiasis is by no means a typical sign of early pregnancy.

However, in some women it can occur only a short amount of time after conception. What does this have to do with it?

First of all, at the onset of pregnancy begins active production of progesterone, produce proteins that depress the immune system. This happens so that the body of the expectant mother does not reject the fetal egg. As we know, a decrease in immunity is one of the key points in the development of thrush.

In addition, during pregnancy there is an accumulation of glycogen-containing epithelial cells in the vagina under the influence of estrogen. If the number of lactobacilli decreases, the breakdown of glycogen slows down, creating a favorable environment for the reproduction of bacteria.

The above can lead to the development of vaginal candidiasis even in early pregnancy.

Sources used

Therapy of urogenital infections during pregnancy / Tyutyunnik V.L., Kan N.E., Lomova N.A. et al. // Medical Council – 2017 – № 2Risk factors for candidiasis vulvovaginitis in pregnant women / Tretyakova N.G., Ikizli T.I. // Bulletin of Medical Internet Conferences – 2015 – № 5

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The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

“Quiet firing is good for performance, scientists say

By
The First Doc.
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While everyone is criticizing Generation Z for the new trend of “quiet firing,” scientists at West Timioara University say this approach is actually good for the job.

“Quiet quitting” is a trend in which Generation Z workers stay on the job but perform minimal tasks to avoid emotional burnout. This trend has received considerable criticism from experts.

A new study suggests that this trend may actually help employees do their jobs better: micro-breaks increase energy and reduce fatigue. In the study, researchers looked at 22 previously published studies on the effects of micro-breaks – short breaks of up to 10 minutes. Assignments in the studies varied, but included simulated work, real-world work tasks and non-work-related cognitive tests.

The nature of micro-breaks also varied, including physical breaks, relaxing activities, and more engaging tasks such as watching videos. Analysis of the studies showed that, in general, micro-breaks resulted in increased alertness and decreased fatigue. Although micro-breaks in the workflow did not appear to affect performance on tasks, the researchers also found that longer breaks had this effect.

“The length of the break was a significant covariate of the effect of micro-breaks: the longer the break, the better the performance,” the researchers wrote. This was especially true for creative tasks and clerical work. Based on the results, the researchers suggest that supervisors should offer their employees a combination of micro-breaks and longer breaks.

Original source citation:

West University of Timioara.

The articles on this site are for information purposes only. The site administrators are not responsible for attempting to apply any recipe, advice or diet, nor do they guarantee that the information provided will help or harm you personally. Be cautious and always consult a doctor or nutritionist!

*All products recommended are selected by our editorial team. Some of our articles include affiliate links. If you buy something through one of these links, you help us earn a small commission from the seller and thus support the writing of useful and quality articles.

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*The information published on the website is for informational purposes only and is not a substitute for qualified medical care. Be sure to consult your doctor!

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