GOT A MINUTE? GET FIT!

No more excuses about not having time to exercise.  New research finds that doing just one minute of high-intensity exercise can boost your metabolic health as much as doing 45-minute moderate intensity workout.

The study included 27 inactive men who were randomly assigned to do either short high exertion or longer moderate exertion workouts three times a week for 12 weeks, or to a control group that did not exercise.  The intense exercise included three 20-second “all out” sprints on exercise bikes. It also included a two-minute warm-up, a three-minute cool-down, and two minutes of easy cycling for recovery between sprints for a total workout time of 10 minutes.  The men in the moderate workout group did 45 minutes of continuous cycling at a moderate pace, plus the same warm-up and cool-down as those in the sprint interval group.  At the start and end of the 12-weeks, researchers assessed participant's aerobic fitness level as well as  their body’s ability to use insulin properly to regulate blood sugar levels. They also biopsied the men’s muscles to examine how well their muscles functioned at a cellular level. 

By the end of the study, the endurance group had ridden for a total of 27 hours, while the short interval group had ridden for a total of six hours, with only 36 minutes of that time being strenuous.  Despite the dramatic difference in how long each of the exercise groups had spent working out, by the end of the study, both exercise groups exhibited similar improvements in fitness and blood sugar regulation.   Both groups had nearly a 20% improvement in endurance, significant improvements in insulin sensitivity, and significant increases in microscopic structures in the men's muscles that are related to energy production and oxygen consumption . 

What to do: So, in this study, short intense activity and longer moderate intensity activity  were equally good at improving health and fitness.  But, the very brief, high intensity exercise was much, much shorter, so, if you are having difficulty making time for activity, doing short intense intervals may be an effective strategy to improve fitness.  Try powering up the stairwell at work or Google "high intensity interval training" for lots of ways to get in this type of exercise.  Certainly, high intensity exercise in not appropriate for all persons especially those with heart health problems. (Always talk to your provider before starting a new exercise program.)  If very vigorous activity is not for you, this study also illustrated that the more traditional workout format of sustained moderate intensity activity (such as brisk walking) remains an effective strategy to improve fitness.    

Source:

Gillen JB, Martin BJ, MacInnis MJ et al. Twelve weeks of sprint interval training improves indices of cardiometabolic health similar to traditional endurance training despite a five-fold lower exercise volume and time commitment. PLOS ONE, 2016; 11 (4): e0154075 DOI: 10.1371/journal.pone.0154075

Adapted from articles available at:

https://www.sciencedaily.com/releases/2016/04/160427095204.htm

https://consumer.healthday.com/fitness-information-14/misc-health-news-265/one-minute-is-all-you-need-for-a-good-workout-710408.html

http://well.blogs.nytimes.com/2014/12/10/one-minute-workout/?_r=0

http://www.theguardian.com/lifeandstyle/2015/aug/02/is-one-minute-of-high-intensity-exercise-really-enough-to-get-fit

PRE-DIABETES CAUSES NERVE DAMAGE

It is well understood that, over time, diabetes causes nerve damage in the extremities, a condition known as peripheral neuropathy.  Damage to the nerves results in sensations of tingling, "pins & needles", and pain, especially in the hands, lower legs, and feet and eventually results in a deficit of sensations altogether, impairing balance and awareness of injuries.  While it has been appreciated that high blood sugar damages small nerves, it has not been well understood if the modest elevations in blood sugar characteristic of pre-diabetes also cause nerve damage.  A new study suggests that pre-diabetes does result in significant damage of peripheral nerves.   

This study included 52 participants with tingling and pain in their hands and feet as well as 10 individuals with no nerve pain (controls).  The participants were an equal mix of male and female and ranged in age from their mid-40s to late 60s. Of those with neuropathy, 13 participants had pre-diabetes, 14 had type 2 diabetes and 24 had no blood sugar related health problems.  To measure nerve damage progression, the research team compared the density of nerves in skin samples taken at the start of the study and 3-years later.   Unlike those with healthy blood sugar, those with pre-diabetes and diabetes saw similar declines, about 10% each year, in nerve density at all sites sampled.

What to do:  It is increasingly being recognized that the co-morbidities of diabetes including damage to the kidneys, cardiovascular system, and nervous system starts during pre-diabetes.  These findings illustrate the importance of catching pre-diabetes early and making lifestyle changes that can return blood sugar to healthy levels and prevent diabetes.  The American Diabetes Association defines pre-diabetes as having a fasting blood sugar of 100-125 mg/dL and/or a hemoglobin A1c of 5.7-6.4%.   Research shows that moderate cardiovascular exercise such as brisk walking for 30 minutes five times per week and a 5-7% reduction in bodyweight can prevent or delay diabetes in those with pre-diabetes.  If you have excess weight or other risk factors for diabetes, make sure your provider is checking your hemoglobin A1c blood level which often indicates pre-diabetes before fasting blood sugar levels become elevated.

Source:

Khoshnoodi MA, Truelove, S, Burakgazi A, et al.  Longitudinal assessment of small fiber neuropathy: Evidence of a non–length-dependent distal axonopathy. JAMA Neurology, April 2016 DOI:10.1001/jamaneurol.2016.0057

Adapted from articles available at:

http://www.hopkinsmedicine.org/news/media/releases/small_nerve_fibers_defy_neuropathy_conventions

http://www.sciencedaily.com/releases/2016/04/160411112554.htm>.

http://consumer.healthday.com/diabetes-information-10/misc-diabetes-news-181/prediabetes-may-damage-nerves-more-than-believed-709885.html

EVEN JUST LOSING 5% OF BODYWEIGHT SIGNIFICANTLY IMPROVES HEALTH

A recent study confirms that weight loss as little as just 5% of bodyweight yields significant health benefits including improvements in multiple risk factors for type 2 diabetes and heart disease. In the study, researchers randomly assigned 40 obese individuals – none of whom had diabetes – to different weight loss goals. Half the group was instructed to maintain their body weight, while the other half were asked to lose 5%, 10%, or 15% of bodyweight.  Researchers found that when participants lost 5% of their body weight, their pancreas was able to better produce insulin, cells in the muscle and fat tissue were more sensitive to insulin, and total body fat as well as liver fat decreased.  While insulin production and insulin sensitivity in the muscles continued to improve at 10% bodyweight loss, most health gains were realized at the 5% weight loss mark. 

What to do:  If you’re struggling with obesity, it might feel like you have to radically overhaul your entire body and lose all your excess weight to get healthier.  This is not the case. For example, 5% weight loss for a 200 pound person is only 10 lbs.  The current guidelines for treating obesity recommend a 5-10% weight loss, and individuals often set their sights on much greater losses.   Big weight loss targets usually set us up for failure.  Remember, maintaining just a little weight loss is much better than losing a lot of weight and then regaining it.  Try to practice healthy behaviors that help you slowly lose weight and maintain that weight loss.  

Source:

Magkos  F, Fraterrigo G, Yoshino J, Luecking C, Kirbach K, Kelly SC, de las Fuentes L, He S, Okunade AL, Patterson BW Klein S. Effects of moderate and subsequent progressive weight loss on metabolic function and adipose tissue biology in humans with obesity. Cell Metabolism, published online Feb. 22, 2016. http://dx.doi.org/10.1016/j.cmet.2016.02.005

Adapted from articles available at:

https://www.nlm.nih.gov/medlineplus/news/fullstory_157401.html

http://www.sciencealert.com/the-first-5-of-weight-loss-offers-the-greatest-health-benefits-in-obese-people-study-finds

https://medicine.wustl.edu/news/in-obese-patients-5-percent-weight-loss-has-significant-health-benefits/

BEANS: HEART HEALTH SUPERSTARS

While we still have some remaining cold weeks ahead of us, and the produce aisle remains a somewhat dismal scene of wilting products having traveled long and far, I wanted to put in a shout out for beans.  In study after study, beans emerge as an especially heart healthy choice. The legume family includes beans, fresh and dried peas, chickpeas, lentils, and soybeans.   Legumes are excellent sources of protein, high quality, slowly digested carbohydrates, essential micronutrients, and fiber.  Substituting legumes for foods that are high in saturated fats or refined carbohydrates is likely to lower the risk of heart disease, diabetes, and weight gain.  Here are some of the highlights of bean nutrition and heart health, and some suggestions for getting more into your diet.

Bean Nutrition: 

Micronutrients & Blood Pressure:  Beans are rich in folic acid, copper, iron, potassium, and magnesium.  Healthy intake of magnesium and potassium has been found to support healthy blood pressure. 

Antioxidants:  Beans are rich sources of anti-oxidants including flavonoids, phenolic acids, and isoflavones (especially in soy beans) that reduce inflammation, a risk factor for heart disease. 

Soluble Fiber and Plant Sterols:  Beans are one of the best food sources of soluble fiber and plant sterols Intake of these nutrients has been shown to help lower harmful blood cholesterol, another risk factor for heart disease.  Also, soluble bean fiber, by slowing down digestion and carbohydrate absorption, helps to fend off unwanted peaks and valleys in blood glucose levels.

Insoluble Fiber:  Beans also provide substantial insoluble fiber, which can keep constipation and other digestive woes away.

Good Protein Low in Fat:  Legumes contain the most protein of any vegetable and they are naturally low in fat so that when they replace high fat proteins such as rich meats in the diet, they have been associated with improved weight outcomes, better heart health, and greater longevity. 

The Gas Factor:  Beans are a feast for the healthy bacteria in your gut and have been shown to support healthier gut flora populations and reduced gut inflammation, but this also makes them gassy.  By increasing your intake gradually you can minimize gassiness.  Also, if you use the overnight soaking method of cooking, the gassiness of the beans is reduced.  When simmering the plain beans after soaking add some kombu seaweed or the Mexican herb Epazote.  These help to tenderize and increase digestibility and can be removed before using the beans in a recipe.  And, adding spices such as cumin, coriander, tumeric, or caraway when cooking bean dishes can help to counter the gassiness of beans.  Certain kinds of beans including lentils, chickpeas, aduki beans, and mung beans tend to be less gassy choices. If you still find that beans are causing a lot of gas consider taking a product such as Beano or Phazyme before a bean meal.  These types of products are generally safe and help your body digest high fiber foods such as beans. 

Preparing Beans:  You can use the canned beans or cook them from the dried.  If cooking, measure out what you will be cooking and sort through the beans to remove impurities and any that appear broken, shriveled, or darkened.  Then soak the beans overnight (you do not need to soak dried peas & lentils).  Drain and rinse several times.  Add water to cover beans by at least 1 inch and bring pot to a gentle boil until a foam forms on the top of the water.  Skim off the foam, turn the heat down to a gentle simmer, cover the beans, and cook until tender.  Always season after beans are cooked.  If buying the canned, drain and rinse the beans before using.  Look for brands that have no sodium added.

Tips for Getting More Beans in Your Diet:

·         Have a snack of fresh veggies dipped in hummus or bean dip

·         Sprinkle them on salad, cooked greens, or in sandwiches

·         Eat bean soups, chili, or baked beans

·         Mix them into into rice, pasta, or potato

·         Make casseroles that include beans

·         Snack on edamame (green soybeans) that are available as an appetizer at Japanese restaurants or in the frozen section at your grocery store

·         Opt for a vegetarian stir-fry with tofu and/or sprouted mung beans

·         Snack on dry-roasted soy nuts, edamame, or chickpeas (to make your own drain canned chickpeas, toss in olive oil and spices, and bake at 400°F for 25-30 min.)

·         Enjoy a soy- or bean-based veggie burger

·         Make a bean burrito

·         Add green peas to salads, stir-fries, and casseroles.  (These are legumes too!)

·         

CHOLESTEROL FROM EGGS NOT ASSOCIATED WITH HEART DISEASE RISK

Cholesterol is a waxy substance produced by the body which uses it to create hormones, produce bile acids for digestion, make vitamin D and maintain healthy cell walls.  In the diet, it is found in fish, chicken, meat, eggs, and dairy foods.  Advice to limit dietary cholesterol dates back 50 years but over the last 10 years recommendations have been gradually changing and now neither the Dietary Guidelines for Americans nor the American Heart Association set limitations on cholesterol intake.  It is still thought that a small percentage of persons with genes that predispose them to increased blood cholesterol will see blood cholesterol levels significantly increased by dietary intake.  However, a recent study that included a large percentage of carriers of a gene called apolipoprotein E type 4 (Apoe4) which significantly impacts cholesterol metabolism and puts carriers at higher risk for heart disease, found that even in this group heart health appeared unrelated to dietary cholesterol intake.

In this study researchers tracked for 21-years the dietary habits and heart health of 1,032 middle-aged Finnish men, one-third of which had the Apoe4 gene.  All were heart healthy at the study's start but by the end of the tracking period over 20% had experienced at least one heart attack.  Participants averaged about 400mg of daily cholesterol intake with an average intake of one egg per day.  Among the study sample as a whole as well as among Apoe E carries, the results revealed no association between egg intake or overall cholesterol intake and heart attack.  They also found no association between cholesterol intake and carotid artery thickness, a marker of ischaemic heart disease and stroke risk.

One of the reasons that cholesterol intake had been thought to be linked to heart disease is that many foods that are rich in cholesterol are also rich in unhealthy saturated fats and intake of saturated fats does significantly impact blood cholesterol and heart health.  For example, fatty meats, chicken skin, and creamy dairy are all high in both.  But, some foods such as egg yolks, shellfish, and liver are low in saturated fat but high in cholesterol.  Moderate intake of these foods does not appear to damage heart health in most individuals.  Still, researchers caution it is still unknown whether very high intake of cholesterol such as an average of three eggs daily negatively impacts heart health. There is also some data suggesting diabetics may be vulnerable to negative cardiovascular effects of high dietary cholesterol intake.

     

What to do:  When making changes to your diet, always discuss what is right for you with your care provider, but the research appears to indicate that for most individuals intake averaging about 1 egg per day is healthy.  Eggs are nutritional powerhouses -- good sources of protein, essential fats, iron, B vitamins, vitamin D, and anti-oxidants lutein, zeaxanthin.  To control blood cholesterol, recommendations to limit saturated (the fats found in meat, chicken skin, and dairy) and completely avoid trans fats (artificial fats used to manufacture baked goods, frosting, and spreads) are still in place.  Also, high intake of sugar and refined flours is emerging as another important driver of heart disease risk.  So, to control blood cholesterol avoid trans fats and limit saturated fats, sugar, and refined carbohydrates.  Instead, eat a healthy diet rich in plant-derived fats (i.e. olive oil, nuts, avocado), fruits and vegetables, whole grains, and lean proteins.    Emphasize foods high in soluble fiber such as beans, oats, barley, and gummier fruits and vegetables including avocado, okra, plums, apples, oranges, green beans, and carrots.  Control your weight, exercise regularly, and take cholesterol lowering medicine as prescribed by your provider.

Sources:

Berger S, Raman G, Vishwanathan R et al.  Dietary cholesterol and cardiovascular disease: A systematic review and meta-analysis.  American Journal of Clinical Nutrition.  2015; 102: 276-294.  First published online June 24, 2015. DOI:10.3945/ajcn.114.100305

Eckel, RH.  Eggs and beyond: is dietary cholesterol no longer important?  American Journal of Clinical Nutrition.  2015; 102: 2 235-236; First published online July 15, 2015.  DOI:10.3945/ajcn.115.116905

Virtanen J, Mursu J, Virtanen H, et al. Associations of egg and cholesterol intakes with carotid intima-media thickness and risk of incident coronary artery disease according to apolipoprotein E phenotype in men: The Kuopio Ischaemic Heart Disease Risk Factor Study. American Journal of Clinical Nutrition, 2016. DOI:10.3945/ajcn.115.122317

Adapted from articles available at:

http://www.medicaldaily.com/cholesterol-eggs-heart-health-374040

https://www.nlm.nih.gov/medlineplus/news/fullstory_157281.html

https://www.sciencedaily.com/releases/2016/02/160211083044.htm

RESTAURANT ENTREES AVERAGE OVER 1200 CALORIES!

Meals consumed at fast-food restaurants are often perceived as one of the biggest contributors to the obesity epidemic. Non-chain restaurants are often seen as the healthier choice.  However, a new study measured the caloric content of entrees from sit-down and take-out chain and non-chain restaurants and found no significant difference in the calories of entrees at chain and non-chain restaurants.  Both averaged around 1200 calories!  This does not include the beverages, appetizers, and desserts that often are includes at a meal out.    Fully 92% of the entrees exceeded recommended calorie intake for a single meal and a significant number had more calories than are advised for an entire day’s worth of intake.  Considering Americans average six meals prepared outside of the home weekly, restaurant meals are a sizable part of our diets.

The study was based on an analysis of 364 of the most popular entrees at American, Chinese, Greek, Indian, Italian, Japanese, Mexican, Thai and Vietnamese restaurants in Boston, San Francisco and Little Rock, Ark., between 2011 and 2014.  In each area, they included about a dozen restaurants across a range of cuisines, from American burger joints to Italian trattorias and Greek cafes. There were no significant differences in calorie counts between cities but some cuisines significantly differed in calories.  Overall entrees averaged 1200 calories, but American, Chinese, Indian and Italian cuisines averaged even higher with nearly 1500 calories per entree. 

What is the recommended limit for intake at a meal?  Estimates are based on a person's gender, age and how physically active they are.  For example, for weight maintenance, a moderately active (defined as doing at least 150 minutes per week of moderate intensity activity such as brisk walking) woman aged 19-30, is recommended to have around 2,000 calories daily and 570 calories per meal, while a moderately active man of the same age is recommended to have around 2,600 calories daily and around 740 calories per meal.  The calorie needs of persons who are older, less active, and/or of small stature need less.  Even when age, gender, height, and activity are factored in, calorie needs vary tremendously from one individual to the next.

What to do:  These findings illustrate that virtually all meals purchased outside of the home are staggeringly high in calories.  Meals out are also much higher in sodium and sugar.  So, 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 can help to minimize the time needed to prepare meals.  When ordering out, communicate what you want.  Ask how items are prepared.  Order lighter preparations with sauces and dressings on the side.  Selecting junior meals, boxing up part of the meal for later, sharing an entrée, or ordering from the appetizer or side menus can also be useful strategies to curb calorie content.

Source:

Lorien E, Urban JL. Weber MB, et al. Energy contents of frequently ordered restaurant meals and comparison with human energy requirements and US Department of Agriculture database information: A multisite randomized study.  Journal of the Academy of Nutrition and Dietetics. Jan. 20^th, 2016.  Available online ahead of print. DOI:10.1016/j.jand.2015.11.009

Adapted from articles available at:

https://www.nlm.nih.gov/medlineplus/news/fullstory_156806.html

http://www.sciencedaily.com/releases/2016/01/160120091704.htm
http://www.cnn.com/2016/01/20/health/non-chain-restaurants-calories-fast-food/index.html

PRE-DIABETES HARMS KIDNEY HEALTH

Diabetes is known to be the leading cause of kidney disease and kidney failure.  Excess blood sugar is passed through the kidney, which, overtime, causes damage.  Now, new research finds that even the modestly elevated blood sugar levels of pre-diabetes impact kidney health.  Pre-diabetes affects more than 35% of American adults -- and an estimated 90% of those do not know they have the disease. About half of those with pre-diabetes develop diabetes within 10 years.

The study tracked the kidney function of 595 individuals with pre-diabetes and 729 healthy control subjects over an average of 5.6 years.  Participants ranged in age from 50-62 years.  The investigators found that patients with pre-diabetes had early signs of kidney damage, including high levels of the protein albumin in their urine.

To make matters worse, another interesting recent investigation found that slight reductions in kidney function are an independent contributor to heart disease.  Since persons with kidney disease commonly have other heart health risk factors, such as high blood pressure and diabetes, the direct effect of diminishing kidney function on the heart has been uncertain.  But, this study focused on kidney donors who must not have risk factors for kidney disease.  Researchers tracked kidney and heart health before and over the following year after nephrectomy (kidney removal surgery).  When donors lose a kidney, their kidney function initially drops and then over the following years as the remaining kidney adapts, filtration rates gradually recover.  Researchers found that at 1-year out after their nephrectomy, donors' hearts revealed early signs of damage.   They noted an increased left ventricle size, a strong predictor of elevated heart disease risk.  So, while these results are not of great concern to kidney donors who are a healthy group, they underscore the significance to heart health of even modest losses in kidney function such as that seen in pre-diabetics.

What to do:  These findings illustrate the importance of catching pre-diabetes early and making lifestyle changes that can return blood sugar to healthy levels and prevent diabetes.  The American Diabetes Association defines pre-diabetes as having a fasting blood sugar of 100-125 mg/dL and/or a hemoglobin A₁c of 5.7-6.4%.   Research shows that moderate cardiovascular exercise such as brisk walking for 30 minutes five times per week and a 5-7% reduction in bodyweight can prevent or delay diabetes in those with pre-diabetes.  If you have excess weight or other risk factors for diabetes, make sure your provider is checking your hemoglobin A₁c blood level which often indicates pre-diabetes before fasting blood sugar levels become elevated.

Sources:

Centers for Disease Control and Prevention. National Diabetes Statistics Report: Estimates of Diabetes and Its Burden in the United States, 2014. Atlanta, GA: U.S. Department of Health and Human Services; 2014.  Available online at:  http://www.cdc.gov/diabetes/data/statistics/2014statisticsreport.html

Melsom T, Schei J, Stefansson VTJ et al.  Prediabetes and risk of glomerular hyperfiltration and albuminuria in the general nondiabetic population: A prospective cohort study.  American Journal of Kidney Diseases.  Published online ahead of print December 29, 2015;  DOI: http://dx.doi.org/10.1053/j.ajkd.2015.10.025

Moody WE, Ferro CJ, Edwards NC, et al. Cardiovascular effects of unilateral nephrectomy in living kidney donors. Hypertension 2016;67:368-377; DOI: 10.1161/hypertensionaha.115.06608.

Adapted from articles available at:

https://www.kidney.org/news/prediabetes-precursor-kidney-disease

http://www.newsroom.heart.org/news/even-small-reductions-in-kidney-function-may-damage-heart-blood-vessels

https://www.nlm.nih.gov/medlineplus/news/fullstory_156445.html http://www.sciencedaily.com/releases/2016/01/160111162754.htm