SINGLE EPISODE OF BINGE DRINKING CAUSES GUT LEAKAGE & IMMUNE SYSTEM SUPPRESSION

While it has been well documented that chronic drinking increases gut permeability, a new study has found that even a single episode of binge drinking has this damaging effect.  Increased gut permeability negatively impacts health by allowing harmful bacteria to migrate into the small intestines where they produce toxins, called endotoxins.  Both the bacteria and the endotoxins travel into the bloodstream, compromising immune function and increasing inflammation in the pancreas, liver, and other organs.  Chronically increased endotoxin levels have been found to be one of the primary drivers of the development of alcoholic liver disease.  

Binge drinking is defined as a pattern of drinking alcohol that brings blood alcohol concentration (BAC) to 0.08g/dL or above. For a typical adult, this pattern corresponds to consuming five or more drinks for men, or four or more drinks for women, in about two hours.

In the study, 11 men and 14 women were given enough alcohol to raise their blood alcohol levels to at least .08 g/dL within an hour. Blood samples were taken every 30 minutes for four hours after the binge and again 24 hours later.

The researchers found that the alcohol binge resulted in a rapid increase in endotoxin levels in the blood and evidence of bacterial DNA, showing that bacteria had permeated the gut. Compared to men, women had higher blood alcohol levels and circulating endotoxin levels. Of the results, principle investigator Dr. Gyongyi Szabo stated, “We found that a single alcohol binge can elicit an immune response, potentially impacting the health of an otherwise healthy individual.  Our observations suggest that an alcohol binge is more dangerous than previously thought.”

What to do:  If you drink alcohol, do so in moderation.  For healthy adults, that means up to one serving of alcohol a day for women and up to two servings a day for men.  A serving of alcohol is defined as 12 oz. of beer, 5 oz. of wine, or 1.5 oz of spirits.  Typical portions of drinks often exceed these amounts so one glass may contain 2 servings or more.

Adapted from articles available at:

http://www.medicaldaily.com/binge-drinking-even-once-linked-gut-leakage-and-immune-system-effects-283072

http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0096864

http://www.medscape.com/viewarticle/825506

http://www.sciencedaily.com/releases/2014/05/140515132212.htm

Source:

Bala S, Marcos M, Gattu A, et al.  Acute binge drinking increases serum endotoxin and bacterial DNA levels in healthy individuals. PLoS ONE, 2014; 9 (5): e96864 DOI:10.1371/journal.pone.0096864.

SHORT INTENSE EXERCISE BEFORE MEALS CONTROLS BLOOD SUGAR BETTER THAN EXERCISING MODERATELY ONCE PER DAY

Physical activity of any kind is known to lower and regulate blood sugar levels, because, unlike resting muscles that must respond to insulin in order to take up sugar from the bloodstream, contracting muscles take up glucose to fuel their efforts without the action of insulin.  But is it better for blood sugar regulation to exercise in one long bout or to break up the activity throughout the day? A recent small study found that multiple, brief bouts of exercise which include high intensity intervals control blood sugar better than a single long moderate workout. 

In this new study nine adult men and women with pre-diabetes were evaluated for 24 hours after completing each of three different exercise treatments.  On one occasion participants walked on a treadmill at a moderate pace for 30 minutes, finishing half an hour before dinner. On another day volunteers broke their workouts into 12 minute segments before breakfast, lunch and dinner. During the 12 minute workouts, participants alternated between walking as fast as they could for one minute with walking slowly for one minute.   In the final session, participants again completed three walking intervals, but these were interspersed with a minute of high-intensity, upper-body resistance training using stretchy bands.

Researchers found that after the 30-minute walk, while subjects after dinner blood sugar was lower than when they had not exercised, their blood sugar after meals on the following days was no different than if they had not exercised.  However, when participants completed the triple workout days, their post-meal blood sugar levels the next day were lower than baseline.

Breaking up exercise into multiple short intense sessions throughout the day appears to also be more effective for controlling blood pressure.  For example, a 2012 study of hypertensive participants found they achieved better blood pressure control if they completed three 10-minute walks rather than one 30-minute stroll.  Moreover, the amount of continuous sedentary time one spends has been found to be a risk factor for chronic disease regardless of physical activity, so to the extent that short bouts of exercise break up sedentary time, they are advantageous.  

What to do:  Of course always check with you doctor before starting an exercise routine.  But, health permitting, all physical activity, whether long or short duration, moderate or high intensity is good for us.    And, this study points out that exercising in small bursts throughout the day is an effective fitness strategy.  So, even if you cannot devote a block of time to exercise, short bouts can make a meaningful difference.  Exercising near meals with short intervals of high intensity is especially effective in improving blood sugar.  If your Doctor feels you are healthy enough for vigorous activity, exert yourself to the point that the exercise feels like about an eight or so on a scale of one to 10. Maintain that level of exertion for a minute; slow down for a minute; and repeat several times.  Stairs or standing knee/leg lifts are good ways to get intense activity in when on the go.  If that level of intensity is not appropriate for you, moderate short segments of activity are also helpful.

Adapted from articles available at:

http://www.sciencedaily.com/releases/2014/05/140508192458.htm

http://well.blogs.nytimes.com/2014/05/14/exercise-snacks-to-control-blood-sugar/?_php=true&_type=blogs&_r=0

http://www.theglobeandmail.com/life/health-and-fitness/health/bursts-of-exercise-may-help-blood-sugar-control/article18745761/

Source:

Francois ME, Baldi JC, Manning PJ et al. ‘Exercise snacks’ before meals: a novel strategy to improve glycaemic control in individuals with insulin resistance. Diabetologia, 2014; DOI: 10.1007/s00125-014-3244-6

PERSONS TAKING CHOLESTEROL MEDICINE NO LONGER MODIFYING THEIR DIET

In a comparison of Americans taking statins today and a decade ago, researchers found that those previously on statins ate fewer calories and less fat than other adults but, today, statin takers and those not prescribed statins eat similar amounts of fat and calories.  Researchers are concerned people believe because they are on the medicine, they can eat excess fat and calories without health consequences.  

Using records collected from the large U.S. National Health and Nutrition Examination Survey researchers compared people who took statins in 1999-2000 to those taking the drugs in 2009-2010.  They found that over that period statin takers increased their total calorie intake by 9.6% and their intake of calories from fat by 14.4%.  While in 1999-2000 persons taking statins consumed less calories and fat than those who were not taking cholesterol medication, a decade later the two groups consumed similar amounts of calories and fats.   Body mass index increased in statin users by 1.3, compared with an increase of 0.4 in nonusers. The effect persisted even after controlling for age, race, education and diagnoses of diabetes and high cholesterol.

Statins are used by about one-sixth of U.S. adults. The researchers postulated that because use of the drugs has become so pervasive, needing statins has become accepted as “normal”.  Patients do not feel an urgency to make lifestyle changes to improve their blood cholesterol and when the medicines lower their cholesterol to acceptable levels, some fail to recognize that they still have a blood cholesterol health problem. Unfortunately, excess calories and the intake of unhealthy fats can worsen cholesterol levels (even when treated with statins) and lead to weight gain which itself worsens cholesterol levels and chronic disease risk.   

What to do:  Cholesterol treatment is not a license to eat more calories or to choose items rich in unhealthy saturated fats such as meat, butter, and full-fat dairy products! Regardless of whether one takes medicine, consuming a diet low in saturated fat and rich in soluble fiber, getting regular activity, and aiming for a healthy weight are key to minimizing the risk of high cholesterol and heart disease. 

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_145897.html

https://archinte.jamanetwork.com/article.aspx?articleid=1861769

http://well.blogs.nytimes.com/2014/05/01/do-statins-change-our-eating-habits/

Source:

Sugiyama T, Tsugawa Y, Tseng C, Kobayashi Y, Shapiro MF. Different time trends of caloric and fat intake between statin users and nonusers among US adults: Gluttony in the time of statins?  JAMA Intern Med. Published online April 24, 2014. doi:10.1001/jamainternmed.2014.1927.