EATING HOME-COOKED MEALS and Keeping the TV off during meals both LINKED TO HEALTHIER WEIGHT

A recent study of more than 12,000 low-income Ohio residents found eating food cooked at home, rather than out, and without the television on, was tied to lower rates of obesity.

To determine how meal practices affect obesity risk, the study team analyzed data from the 2012 Ohio Medicaid Assessment Survey on for 12,842 adults.  The participants answered questions about how often they ate meals at home and how often they watched TV while eating and how many of their meals were home-cooked.  The researchers used self-reported height and weight data to calculate each participant’s body mass index (BMI), a ratio of weight to height.  Approximately one-third of participants were obese.

They found that overall about a third of adults watched TV during most or all meals, while another 36% did not watch any TV or videos during meals. For 62% of adults, all of the meals they ate were cooked at home.  Adults who cooked all of their meals at home were 26% less likely to be obese, compared with those who ate some or no home-cooked meals.  And, individuals who never watched TV during meals had 37%  lower odds of being obese than those who always or usually watched TV or videos during meals.

These findings are consistent with previous research that has found adults and children tend to eat more food, eat more quickly, and feel less satiated when they eat while watching TV.  Trials have found focusing on the food and the experience of eating can help to slow down the rate of consumption, reduce the total calories consumed, and increase perceived fullness and satisfaction with the meal.  There is also strong evidence that meals purchased outside the home are on average higher in total calories, sodium, and unhealthy fat than the average home cooked meal. One recent study that included many cities across the U.S. found that average restaurant/takeout entrée was over 1200 calories and that there was little difference in the nutritional breakdown of meals from chains and non-chains. 

What to do: Prepare food at home when possible.  Menu planning, weekend prepping, batch cooking, utilizing devices such as rice cookers and slow cookers and drawing on healthy convenience items such as frozen vegetables, pre-washed greens, and unsalted canned beans and fish can help to minimize the time needed to prepare meals.  And, regardless of whether you are eating a meal prepared at a restaurant or at home, turning off the TV and avoiding other device screens while eating can help with portion control and meal satiety.  If it feels empty without visual media at the meal, try playing music, or using the meal time as an opportunity to catch up with family members.   

Source:

Tumin R & Anderson SE.  Television, Home-Cooked Meals, and Family Meal Frequency: Associations with Adult Obesity.  Journal of the Academy of Nutrition and Dietetics.  Published online February 24, 2017.  Available at DOI: http://dx.doi.org/10.1016/j.jand.2017.01.009

Adapted from article available at:

http://www.reuters.com/article/us-health-obesity-meals-tv-idUSKBN16928E

LIVE LONGER WITH 10 DAILY SERVINGS OF FRUITS AND VEGGIES

If you want to add years to your life, a new review of existing research indicates 10 daily servings of fruits and vegetables may be the best recipe you can follow.  Researchers pooled the results of 95 studies that included more than 2 million subjects to assess the relationship between dietary intake of fruits and vegetables and longevity.  They found that a plant-rich diet lowers rates of heart attack, stroke, cancer and early death. Researchers estimate that if everyone found a way to get 10 daily servings of produce, 7.8 million premature deaths could be avoided each year.

A serving of fruit or veggies is roughly defined as one small fruit, 1 cup of raw fruit or veggies, or ½ cup of cooked fruits or veggies.  In the recent study, researchers found getting 10 servings of produce daily was associated with a 24% reduction in heart disease, a 33% reduction in stroke, a 28% reduction in cardiovascular disease, a 13% reduction in cancer, and a 31% reduction in premature death risk.  If you are a long way off from 10 daily servings of produce, do not despair.  Even just 2.5 servings daily yields substantial health benefits.  Researchers found eating 2.5 servings of produce daily was associated with a 16% reduction in heart disease, an 18% reduction in stroke, a 13% reduction in cardiovascular disease, a 4% reduction in cancer, and a 15% reduction in premature death.   

Why are fruits and vegetables so beneficial to our health?  They contain a complex array of vitamins, minerals, phytonutrients, antioxidants, and fiber that have diverse benefits to our health and the health of our gut bacteria.  They also can replace intake of foods known to be harmful to our health.   

Which produce offers the most benefit?  Researchers found apples, pears, citrus fruits, green leafy vegetables, cruciferous vegetables (such as broccoli, cabbage and cauliflower), and green and yellow vegetables (such as green beans, spinach, carrots and peppers) emerged as some of the most beneficial to reducing risk of health problems.

Another recent research paper found that intake of antioxidant-rich produce is especially helpful to current and former smokers.  Smoking exposes the lungs and body to increased oxidation and DNA damage.  The 13-year study involved 44,000 Swedish men between the ages of 45 and 79. Nearly two-thirds had smoked at some point. Roughly one-quarter still smoked.  The men filled out food questionnaires and answered questions about smoking and other behaviors.  Analyzing the data, the study team determined that regardless of smoking history those who ate five or more servings of certain fruits and vegetables a day were 35% less likely to develop serious airway diseases (known as chronic obstructive pulmonary disease (COPD) which includes emphysema) than those who consumed just two servings daily.  Among former smokers, each additional produce serving produced a 4% lower risk of COPD. In current smokers, each extra serving was linked to an 8% lower risk.  Researchers theorized that antioxidants found in fruits and vegetables may play a role in reducing tissue stress and inflammation that is central to the onset of COPD.  Intake of apples, pears, green leafy vegetables and peppers appeared to be most protective against COPD.

What to do:  For overall health and longevity, incorporate a variety of fruits and vegetables into your regular meals and snacks.  Aim for 10 servings a day.  This is not as hard as you might think.  Remember a “serving” is approximately 1 cup of raw or ½ cup of cooked produce, so, for example, your portion of salad might be 3 servings of veggies.   Start by trying to include a fruit and/or veggie in each meal or snack.  Frozen options are nutritious and easy to keep on hand and quickly add to your menu selections.  As for preventing COPD, your best bet is not to smoke or quit if you do, but, if you won’t quit, making your diet rich in produce can likely help to blunt some of the increased risk to your health.

Adapted from articles available at:

https://medlineplus.gov/news/fullstory_163759.html

https://medlineplus.gov/news/fullstory_163748.html

Sources:

Varraso R, Shaheen SO.  Could a healthy diet attenuate COPD risk in smokers?  Thorax 2017. Published online ahead of print February 22, 2017 DOI:  10.1136/thoraxjnl-2016-209608

Kaluza J, Larsson SC, Orsini N, et al.  Fruit and vegetable consumption and risk of COPD: a prospective cohort study of men.  Thorax 2017. Published online ahead of print February 22, 2017.  DOI: 10.1136/thoraxjnl-2015-207851

Dagfinn A, Giovannucci D, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality–a systematic review and dose-response meta-analysis of prospective studies. International  Journal of Epidemiology 2017. DOI: 10.1093/ije/dyw319 

YOGA MAY IMPROVE BLOOD PRESSURE

Yoga is a mind-body therapy based on movement, breathing, and mindfulness. Over the last few years, many small studies have found that practicing yoga is good for heart health as well as mental health.  A recent small study adds to findings that regularly practicing yoga can significantly improve blood pressure. 

The new study included 60 people who had pre-hypertension but were otherwise healthy.  Blood pressure is made up of two numbers. The top number, the systolic pressure measures the pressure in the arteries when blood is pumped from the heart.  The bottom number, the diastolic pressure, measures the pressure between heartbeats. Persons with pre-hypertension have a systolic blood pressure of 120-139 millimeters of mercury (mmHg) and/or a diastolic reading of 80-89 mmHg.  Pre-hypertensives are at high risk for developing full-blown hypertension which is defined as having a systolic pressure of 140 mmHg or higher and/or a diastolic pressure of 90 mmHg or greater.  Both pre-hypertension and hypertension increase the risk of heart attack, stroke, and heart failure.  In the U.S. approximately 1 out of 3 adults have pre-hypertension and nearly 75 million have hypertension.

To investigate the impact of hatha yoga on blood pressure, researchers assigned half of their participants to practice hatha yoga for 1 hour daily while the other half did not take up yoga.  Both groups were advised on standard measures to lower blood pressure including increasing cardiovascular activity, reducing salt intake, and quitting smoking.  The yoga treatment group received yoga instruction for a month and then did the activity at home. The yoga practice included breathing control exercises,  physical poses that involved stretching and strengthening components, and meditation.

After three months, those in the yoga group had notable decreases in blood pressure, while those in the control group did not.  Participants in the yoga group had 24-hour diastolic blood pressure and night diastolic blood pressure decreases of about 4.5 mm Hg, and 24-hour average arterial pressure decreases of about 4.9 mm Hg.  These were clinically significant results as it is estimated that among pre-hypertensives, every 2 mm Hg decrease in diastolic blood pressure decreases the risk of coronary heart disease by 6% and the risk of stroke by 15%.

What to do:  Consider adding some yoga into your life.  Hatha yoga, the type of yoga in this study is a more gentle form of yoga with more emphasis on breathing and mindfulness.  It is appropriate for persons at all fitness levels.  If making it to a yoga studio is not practical for you, there are many yoga DVD’s and resources online for streaming yoga.  Also, cable television providers often offer exercise-on-demand or feature regular yoga programming.  Many area senior centers and recreational centers offer very affordable class options.  Also, studios often offer a “community class” midday at reduced rates.

Information adapted from articles available at:

https://medlineplus.gov/news/fullstory_162446.html

http://www.medicalnewstoday.com/articles/260699.php

http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Yoga-and-Heart-Health_UCM_434966_Article.jsp#.WFmDT_krLIU

http://medicalxpress.com/news/2016-12-yoga-blood-pressure-patients-prehypertension.html

Source

Manchanda SC, Narang R, Reddy KS, Sachdeva U, Prabhakaran D, Dharmanand S, Rajani M, Bijlani R. Retardation of coronary atherosclerosis with yoga lifestyle intervention. J Assoc Physicians India. 2000 Jul; 48(7):687–694.  Abstract available at:  https://www.ncbi.nlm.nih.gov/pubmed/11273502

THE MORE MEN DRINK, THE HIGHER THEIR RISK OF PROSTATE CANCER

A new review of existing studies finds that drinking alcohol raises the risk of prostate cancer.  Prostate cancer is the second most common cancer in American men and the second leading cause of cancer deaths in men, preceded only by lung cancer.

When pooling the data of 27 existing studies, researchers found that even having 1-2 drinks a day significantly increases risk of prostate cancer and that as men's alcohol consumption increases, their level of prostate cancer risk also increases.    

Some previous analyses of the relationship between prostate cancer and alcohol consumption were inconclusive.  The researchers of the current study believe this was due to what they call “abstainer bias", the common practice in studies of categorizing former (sometimes heavy) drinkers who quit in the same group as people who never drank alcohol.  This has the result of underestimating the role that alcohol plays in disease.   

Alcohol consumption is an important risk factor for many types of cancer.  A causal relationship exists between alcohol consumption and cancers of the mouth, pharynx, larynx, esophagus, colon-rectum, liver, and female breast; a significant relationship also exists between alcohol consumption and pancreatic cancer, skin cancer, leukemia, and cancers of the cervix, vulva, and vagina. Evidence of exactly how drinking increases the risk of prostate cancer has not been established but researchers believe it may be due to alcohol's genotoxic effects, its role in elevating estrogen levels, and the changes it causes to how the body processes folate.

What to do:  Studies indicate even low levels of alcohol consumption increase prostate and many other cancers so no level of consumption is safe with it comes to cancer.  While moderate alcohol consumption does appear to be mildly cardioprotective, the American Heart Association does not recommend alcohol intake because it increases the risk of "high blood pressure, obesity, stroke, accidents, suicide, and cancer".  It recommends that if you drink alcohol, do so in moderation. This means an average of one to two drinks per day for men and one drink per day for women. A drink is defined as one 12 oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits, or 1 oz. of 100-proof spirits.  Additionally, to help prevent prostate cancer, consume a healthy diet that's lower in meat and total fat and rich in a variety of fruits and vegetables (especially berries, tomatoes, and cruciferous vegetables such as cabbage and broccoli), beans and legumes, and omega-3 rich fish such as salmon.   

Adapted from articles available at:

http://www.medscape.com/viewarticle/872085

https://medlineplus.gov/news/fullstory_162033.html

Source:

Zhao J, Stockwell T, Roemer A, Chikritzhs T.  Is alcohol consumption a risk factor for prostate cancer? A systematic review and meta–analysis.  BMC Cancer 2016 16:845.  Published online 15 November 2016.  DOI: 10.1186/s12885-016-2891-z

EXPOSURE TO ELECTRONICS BEFORE BED HINDERS SLEEP

The evidence on the importance of sleep to our long-term health and well-being has never been stronger.  Inadequate sleep, shift work schedules, and sleep disorders such as obstructive sleep apnea and insomnia have all been found to be significant risk factors for chronic diseases including heart disease, diabetes, depression, and even dementia.  The Center for Disease Control estimates nearly one-third of Americans are habitually sleep-deprived and this percentage is expected to continue to increase.  Not only is the quantity of our sleep inadequate but the quality of our sleep is also trending down.  One of the growing threats to the quality of our sleep is likely lurking right beside your pillow as you sleep – your smartphone.  A growing body of research indicates using electronics such as smartphones, tablets, e-readers and other back-lit devices, especially before bed, makes it more difficult to fall asleep and decreases the quality of the sleep we do get. 

The results from a recent month-long study are illustrative of the negative impact these devices are exerting on our sleep.  In this study, 650 adults used an app that tracked their smartphone use as well as the duration and quality of their sleep.  Researchers found the more individuals used their phones, especially in the hours before bed, the less they slept and the poorer quality of their sleep.   

Why are these devices bad for our sleep?  Not only do they occupy us when we should be sleeping but they emit short wave-length blue light that suppresses our production of melatonin, the hormone that helps us fall asleep. 

What to do:  To prime your circadian rhythm and counter the effects of screens at night, it helps to expose yourself to lots of bright light during the day.  Then, at night, if you have problems falling or staying asleep, try to avoid looking at bright screens, particularly those held close to your eyes, beginning 2-3 hours before bed.  It is especially crucial to avoid screens during the hour leading up to sleep.  Red light has the least power to shift circadian rhythm and suppress melatonin.  If you must use devices close to bedtime, utilizing special glasses that filter out the blue/green wavelength or employing apps (such as “Twilight”) or built-in phone settings (such as iPhones’ “night shift” setting) that shift the display from blues to warmer tones at night may help to encourage your body’s natural sleep/wake cycle. 

Information adapted from articles available at:

https://www.sciencedaily.com/releases/2016/11/161110155020.htm

https://consumer.healthday.com/sleep-disorder-information-33/misc-sleep-problems-news-626/embargo-9-nov-2-00-p-m-smartphones-linked-with-poor-sleep-716709.html

Source:

Christensen MA, Bettencourt L, Kaye L et al.  Direct measurements of smartphone screen-time: relationships with demographics and sleep.  PLOS ONE, 2016;11(11): e0165331. DOI: 10.1371/journal.pone.0165331

SLEEP DEPRIVATION LEADS TO INCREASED FOOD INTAKE

A new analysis of existing studies concludes that when we get inadequate sleep, we tend to overeat on the following day.  Researchers pooled the results of 11 sleep and intake studies that included 172 participants.  The study designs varied, but they all tested people after a night of restricted sleep, usually about four hours, and then after a night of normal rest.

On the day after sleep-deprived and sleep-adequate nights,  participants were offered a breakfast buffet or scheduled meals later in the day. The scientists recorded calorie intake and tracked energy expenditure with heart rate monitors and other electronic devices.  They found that after a night of limited sleep, people consumed an average of 385 extra calories the next day, roughly the equivalent of a frosted cupcake or a serving of fries. They also consumed more fat and less protein.  While sleep deprivation increased intake, the amount of energy individuals burned was similar after restful and sleep-deprived nights.

Why does inadequate sleep lead to extra calorie intake?  Some research indicates sleep deprivation impacts the hormones that control appetite.  There is also evidence that a lack of  sleep heightens the desire to seek food as a reward.  For example, a 2013 report found that the brains of sleep-deprived people responded more urgently to pictures of fattening food, inspiring cravings even when the participants were full. At the same time, the sleep deprived brains experienced a drop in activity in the region of the brain associated with careful decision-making, indicating an increased propensity to yield to cravings.

What to do:  Feed your body right by sleeping 8 hours a night or as close to that as possible.  Also, on days following nights that had too little sleep, try to be especially deliberate about your food choices by planning ahead and making a point of avoiding situations that might trigger unhealthy choices.  Help protect against increased hunger by maximizing satiety with extra water, adequate lean protein, and fiber-rich food choices.

Source:

Al Khatib HK, Harding SV, Darzi & Pot GK.  The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis.  European Journal of Clinical Nutrition.  Published online in advance of publication 2 November 2016.  DOI: 10.1038/ejcn.2016.201

Adapted from articles available at:

http://www.nytimes.com/2016/11/02/well/eat/sleep-poorly-you-may-eat-too-much-the-next-day.html

http://www.msn.com/en-us/health/wellness/the-less-sleep-we-get-the-more-we-might-eat/ar-AAjIF7Z?li=AA5LBhu&%25252525252525253Bocid=spartandhp

http://newswise.com/articles/sleep-deprivation-may-cause-people-to-eat-more-calories

TO PREVENT & MANAGE DIABETES EXERCISE OFTEN

Want to control or prevent diabetes?  Regular physical activity is key and the evidence supporting this fact has never been stronger.  Two recent reports illustrate how regular physical activity is an instrumental part of better blood sugar control.  And, compelling findings on the importance of breaking up sedentary time and doing short stints of activity throughout the day has prompted to the American Diabetes Association (ADA) to release new activity recommendations for diabetics.  The ADA advises diabetics break up sedentary time by doing 3-minute or longer bouts of activity every half hour rather than every 90 minutes as had been previously recommended. 

While regular physical activity is a cornerstone in prevention and management of type 2 diabetes,  the relationship between time spent doing activity and diabetes risk reduction has not been clearly quantified.  A recent meta-analysis examined the existing studies on the relationship between physical activity and the incidence of diabetes.  These studies included over 1.2 million subjects.  The analysis found a clear dose response relationship between activity and diabetes risk prevention and the relationship held over a broad range of activity levels.  Even doing as little as 5 minutes of activity many times a week offers some benefit.  The recommended 150 minutes per week of moderate cardio (such as 30 minutes of brisk walking five times per week) reduces the risk of diabetes by 26%.  And, exceeding recommendations has additional risk reduction benefit.  Doing more than 300 minutes per week resulted in a more than 50% reduction in diabetes risk.

Another recent trial investigated the blood sugar control benefits of exercising for short bouts after meals versus exercising for a longer period once per day.  In the study, for 14 days each, 41 adults (aged 18-75) with type 2 diabetes either walked 30 minutes daily or walked for 10 minutes after breakfast, lunch, and dinner.  Fasting blood samples, weight, height and waist size were taken on days 1 and 14.  Participants wore accelerometers to track activity, completed food journals to track intake, and wore continuous glucose-monitoring systems to gather blood sugar information. Overall it was found that after meal blood sugar was an average of 12% lower during the "post-meal walking intervention" part of the study than when following the "30 minutes of daily activity" intervention.  Interestingly, researchers found a marked 22% reduction in blood sugar following the walk after the evening meal.  Adding in walking in the evening produced more significant changes because participants tended to be mostly sedentary in the evening and the dinner meal tended to contain the largest portions of carbs and starches.
  

Also, this week the ADA announced recommendations that persons with diabetes, in addition to doing regular structured activity,  should do three or more minutes of light activity every 30 minutes when engaged in prolonged periods of sitting, such as working on a computer or watching television.  Previously, they had recommended doing a few minutes of light activity at least every 90 minutes during sedentary time but when the ADA reviewed over 180 studies on the topic, researchers found significant blood sugar control and circulatory benefits to breaking up sedentary time even more.  Examples of suggested light activities include overhead arm stretches, walking in place, leg lifts or extensions, desk chair swivels, torso twists, and side lunges.

What to do:  Whether you have diabetes or not, do regular cardiovascular activity.  To prevent and control diabetes, aim for at least 30 minutes of activity on most days and if you can do more, the additional activity yields meaningful benefit in diabetes prevention and control.  Doing activity after meals, especially the dinner meal, and adding in brief periods of activity every 30 minutes when sedentary will further benefit your blood sugar control and circulatory health.

Information adapted from articles available at:

https://www.sciencedaily.com/releases/2016/10/161018094926.htm

https://www.sciencedaily.com/releases/2016/10/161021123123.htm?trendmd-shared=0

https://consumer.healthday.com/diabetes-information-10/diabetes-management-news-180/new-guidelines-urge-diabetics-to-move-more-716205.html

http://care.diabetesjournals.org/content/39/11/2065

Sources: 

Smith AD et al. Physical activity and incident type 2 diabetes mellitus: a systematic review and dose–response meta-analysis of prospective cohort studies.  Diabetologia; 2016.   DOI: 10.1007/s00125-016-4079-0

Reynolds AN et al. Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study. Diabetologia; 2016. DOI:  10.1007/s00125-016-4085-2 

American Diabetes Association Press Release, October 25, 2016.  http://www.diabetes.org/newsroom/press-releases/2016/ada-issues-new-recommendations-on-physical-activity-and-exercise.html?referrer=https://www.google.com/