1 in 4 deaths in the US is directly linked to cardiovascular disease, this is quite a significant proportion considering the multitude of possible death causes. Why is this case? One would ask. Cardiovascular disease is greatly influenced by diet and lifestyle, and it can affect literary anyone. Unfortunately when it creeps up, it is hard to manage unless through drastic lifestyle changes. Because of this, prevention appears like the best approach to diminish this mass massacre. Essential oils form part of the arsenal that one needs in order to keep cardiovascular disease at bay. This article explains why essential oils are good for your heart.
Reducing your risk of heart disease involves taking drastic measures to transform your lifestyle and dietary habits. This can include adopting a heart healthy diet, quitting smoking, limiting alcohol intake, engaging in daily exercise, and closely monitoring your cholesterol and blood pressure. A heart healthy diet is made up of different things; in a nutshell it should reduce the foods that may be toxic to your heart in high amounts and increase those that are not. Essential oils are usually used in aromatherapy to reduce the risk for heart disease. They come as part of adopting healthy lifestyle habits that reduce cardiovascular risk and promote heart health.
Aromatherapy And Essential Oils
Essential oils are sweet smelling compounds that are derived mainly from distilling flowers, leaves, wood, and plant seeds. The compounds that are produced are fragrant and also have healing properties. They have been used medicinally for centuries in different parts of the world. They can either be used in aromatherapy or alternatively they can be diluted in carrier oil and applied to the skin.
Aromatherapy has an indirect effect on heart health. It does not directly prevent heart disease but it lowers stress, anxiety, and high blood pressure which are triggers for heart disease. A 2012 study showed that aromatherapy using essential oils can lower blood pressure through effective relaxation. However, aromatherapy should be delivered in short busts as long sessions exceeding 1 hour can have the opposite effect.
8 Herbs With Essential Oils That Are Good For Your Heart
1. Basil
Basil is a common herb that packed with essential oils, vitamin K and Magnesium. It can be used in the preparation of soups, pesto, or pizza. Apart from the minerals, basil extract
This “royal herb” pops up in pesto, soup, and on pizza. It packs a solid dose of vitamin K and magnesium. In addition, extract from basil leaves can be used to lower bad cholesterol and promote heart health. Bad cholesterol plays a major role in atherosclerosis by depositing fat molecules along artery walls.
2. Cassia
The cassia flower extract reduces blood glucose levels and promotes insulin production. This is not just good for the treatment of diabetes but also for the prevention of heart disease. That’s because unregulated high blood glucose can increase the amount of plaque that forms on your artery walls
3. Clary sage
Clary Sage is not a common herb, but research has shown that its extract is effective at decreasing systolic blood pressure. High blood pressure is closely linked to cardiovascular disease and getting this under control can halt cardiovascular risk.
4. Cypress
Cypress oil is frequently used in aromatherapy because of its anti-anxiety and stress relieving properties. It has also been shown to have a direct effect on blood pressure; it lowers blood pressure. All these effects contribute to overall heart health.
5. Eucalyptus
Eucalyptus has the pharma green light as it is commonly included in cold relief products like cough drops for its anti-inflammatory properties. It is effective in managing pain and inflammation, factors which may contribute to increased blood pressure and heart disease.
6. Ginger
Ginger is a common herb across many cultures and it is included in a number of foods and beverages. It is known for having anti-oxidant and anti-emetic properties. Recent research has shown that ginger can be used to lower bad cholesterol levels and in turn promote heart health.
7. Lavender
The lavender extract is frequently used in perfumes, air fresheners, and soaps because of its drawing scent. It is also used as an essential oil in aromatherapy because it can help to relieve stress, depression, and low spirits. This is because it produces an overall calm and relaxed mood in those inhaling it. Overall, these effects lower the risk for heart disease. On occasion, lavender is also used to ward off mosquitoes.
8. Marjoram
Marjoram is a Mediterranean herb that is a close relative of oregano. The marjoram extract has been used to lower blood pressure and reduce risk for cardiovascular disease. It achieves this by relaxing blood vessels and improving the flow of blood in vessels.
Are Essential Oils Safe?
Essential oils are safe to be used either topically or through inhalation. However, when used topically they need to be mixed in skin friendly carrier oil or otherwise some may burn the skin. They also should not be ingested orally.
Safety tests for essential oils have shown few, if any adverse when these oils are used as directed. Most essential oils generally recognized as safe (GRAS) by the U.S. Food and Drug Administration (FDA).
But even with such a modest safety profile, it is good to consult with your healthcare provider before starting out on essential oil therapy.
References
- CDC: Heart Disease Facts. Retrieved from https://www.cdc.gov/heartdisease/facts.htm
- Research Gate: Effect of Eucalyptus Oil Inhalation on Pain and Inflammatory Responses after Total Knee Replacement: A Randomized Clinical Trial. Retrieved from https://www.researchgate.net/publication/249322327_Effect_of_Eucalyptus_Oil_Inhalation_on_Pain_and_Inflammatory_Responses_after_Total_Knee_Replacement_A_Randomized_Clinical_Trial
- NCBI (2012): Essential Oil Inhalation on Blood Pressure and Salivary Cortisol Levels in Prehypertensive and Hypertensive Subjects. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3521421/
- NCBI (2014): The effect of essential oil on heart rate and blood pressure among solus por aqua workers. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/23197402
Bad habits are easy to pick up but very difficult to do away with. This could be anything such as binge eating, drinking too much booze, over or undersleeping, and too much junking as well. It is now emerging that fast foods will not just make you overweight and obese but also have the potential to damage your immune system.
Study Shows That Fast Foods Plays A Role In Inflammation
A recent study that was carried out by the University of Bonn linked fast food with an on overdrive of the immune system leading to inflammation. The study further connected the inflammatory response to chronic conditions such as cardiovascular diseases and type 2 diabetes. The study concluded that fast food makes the immune system more aggressive in the long term; even after a change to a healthy diet, the body’s defenses remain hyperactive.
Details of the Study
This was a lab study where the investigators placed mice for a month on a fast-food diet which was high in fat, high in sugar, and low in fiber. It was observed that the animals developed a strong inflammatory response throughout the body, similar to what happens following an infection. The mice also developed an increase in the number of certain immune cells called granulocytes and monocytes. This was an indication that progenitor cells in the bone marrow were involved.
When the investigators offered the mice their typical cereal diet for the next month the inflammation subsided. However, they observed that something key did not change: the programming of the progenitor cells. The genes that had been switched on during the fast food phase were still active and capable of triggering inflammation. The innate immune system has a memory which “records” such changes and stores them. This may also explain why overweight children are more likely to become obese in adulthood than their slimmer counterparts.
Long term effects of Wrong Nutrition
Wrong nutrition can cause severe long term consequences. Once you get hooked on fast foods, your body’s immune system is set on overdrive. This is likely to initiate a process of acute, then chronic inflammation. Even after you switch to healthier meals, your immune system may not be able to readjust. This means that you will still be prone to an immune system overdrive and the stand the risk for chronic inflammation. Chronic inflammation has been linked to heart disease and stroke as well as autoimmune diseases. Currently, researchers are also trying to establish the link between chronic inflammation and cancer.
Fast foods are also notoriously linked to obesity and food addiction disorders. The high fat and high salt content may be responsible for the addictive qualities. One review published in NCBI suggested that fast foods cause psychological dependence and obesity over time. The study mentioned that most fast foods are usually accompanied by soda which increases the sugar content 10-fold. Fast foods are high in calories but low in fiber and nutritive value. Extraneous factors such as packaging, pricing, convenience, as well as advertisements also play a role.
10 Tips on How To Dump Fast Foods and Acquire Healthy Eating Habits
- Make mealtimes fun time for the kids. You can achieve this by involving them in the preparation of the menu and food as well. Teach kids the different nutrients derived from each meal and let them plan out their own meals based on nutritive value. Make sure the food is always presented in an enticing way and the portions are appropriate for age.
- Choose whole grains as a source of carbs such as whole-wheat bread, rye bread, brown rice, popcorn, oatmeal, and whole-grain cereal. It may take some time before the kids get used to this but in the end, it will be worth every effort.
- Go for unsaturated fats such as canola, corn, olive, safflower, sesame and sunflower oils in place of butter and saturated fats.
- When choosing protein sources, go for chicken, fish, and beans that are healthier options. Remove the skin of the chicken before preparing to make it healthier. Limit red meat to once a week.
- When buying packaged foods make sure to read the labels carefully. Go for the ones that are abundant in fiber, minerals, and vitamins and limit those with sodium, added sugars, saturated fat, and trans fat.
- Eat at home as often as you can. This will give you more control over the ingredients as well as portion sizes and servings.
- Make sure that fresh fruits and vegetables are well displayed in the kitchen and living rooms so they are visible and accessible to family members. It is easy for family members to pick up healthy eating habits when they really don’t have to go out of their way to find healthy foods.
- Incorporate oily fish in your diet. This includes fish such as salmon, mackerel, anchovies, and trout which are high in omega 3 oils.
- Find healthy ways to cook meals such as steaming, baking, and grilling as opposed to frying. Avoid adding extra oil, salt, or sugars to your recipes to make them more enticing.
- Consult with a nutritionist or dietitian when and where you need help. Adopting and implementing a healthy eating plan for your family is not easy but with the right support, you are sure to succeed.
References
- NCBI (2011): Is fast food addictive? Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21999689
- Cell (2017): Western Diet Triggers NLRP3-Dependent Innate Immune Reprogramming. Retrieved from https://www.cell.com/cell/fulltext/S0092-8674(17)31493-9?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0092867417314939%3Fshowall%3Dtrue
- Live Science (2018): What Is Inflammation? Retrieved from https://www.livescience.com/52344-inflammation.html
The carnivore diet for diabetes management presents both promise and controversy. Just like most popular diets, many embark on it expecting radical change without putting in much effort. Unfortunately, the carnivore diet obeys the law of the jungle as aptly put by Rudyard Kipling; “and the wolf that shall keep it may prosper, but the wolf that shall break it must die.” In short, there’s more than just feasting on meat; this article breaks down the carnivore diet for diabetics and why it may fail in the long run.
Diabetics struggle primarily with one issue which is blood sugar control. Consequently, the best diet for them should be one with low-carb but high energy. The carnivore diet appears to fit this tab pretty well, especially when you don’t spare your fatty meat. It would be better if you could spruce this up with some healthy veges, but the carnivore diet does not allow this. So what does the carnivore diet have to offer diabetics?
What Is A Carnivore Diet?
The carnivore diet is a meat based diet that excludes all plant products. It typically consists of red meat, poultry, organ meats, processed meats like bacon, sausage, hot dogs, fish, and eggs. Some people also allow dairy such as cheese and spices.
It excludes plant based foods such as fruits, vegetables, legumes, grains, nuts, and seeds. Unlike other popular low carb diets such as keto diet and paleo diet, the carnivore diet aims for zero carbs.
Starting on a carnivore diet involves eliminating carbohydrates gradually as you observe how your body reacts. The idea is to adapt to the change, without triggering a crash due to the absence of carbs. Once the body has settled in, patients can then push 30 days or even make this a lifestyle based on the improvements achieved.
What Are The Benefits Of A Carnivore Diet For Type 2 Diabetes?
In short the benefits of a carnivore diet are attached to the elimination of carbohydrates which are the enemies of your glucose levels. Diabetes management is actually an intricate carb-counting and sugar monitoring affair. With carbohydrates off the list, you have more control over your blood sugar levels among other benefits.
1. Weight Loss
The Carnivore Diet is more filling and may cause weight loss because you consume less food and fewer calories. In one study 132 adults with excess weight were put on 4 different energy-restricted diets. Results revealed that those who ate high-protein diets lost significantly more weight and fat mass than those who ate fewer proteins. Another 2009 study also showed that a protein diet produced sustained weight loss.
Weight loss has been strongly linked to diabetes reversal. A recent study showed that losing about 15 kgs of weight can help to revive beta cell function. Beta cells are the cells in the pancreas that produce insulin. Reviving dead or dormant beta cells can help in reversing diabetes. However, this approach works best for newly diagnosed cases of diabetes type 2.
Apart from this, sustained weight loss may reduce chances for diabetes related complications. However, weight loss can also be achieved through reducing calorie intake and through physical exercise as well.
2. Reduces Inflammation
The carnivore diet excludes processed foods such as cookies, cakes, candy, and pastries which are likely to trigger inflammation. These foods are loaded with empty calories and they easily spike glucose levels. This is why refined carbs and sugary foods are usually reduced or eliminated from a diabetic diet.
Inflammation increases insulin resistance as well as decrease insulin secretion. Reducing inflammation can help in reversing these symptoms of diabetes type 2.
Other benefits of a carnivore diet include:
- Less brain fog and fatigue
- Improved breathing
- Improved circulation
- Stabilization of glucose levels
Should you try the carnivore diet?
As much as there are many obvious benefits to the carnivore diet, you need to consult with your healthcare expert before trying it out. There are a few concerns that may dissuade one from recommending the carnivore diet for diabetes which include:
- The risk for hypoglycemia
Hypoglycemia generally means low blood sugar levels. A person with diabetes type 2 usually has overproduction of insulin in the initial stages, even if they have reduced sensitivity to insulin. By taking a diet that completely eliminates carbohydrates; the patient is at risk of having hypoglycemia. Should this happen, the person may need to consume a fast-acting carbohydrate to get their blood sugar levels up again.
- Carnivore diet does not offer fiber
Fiber adds bulk to stool and this helps in preventing constipation. The carnivore diet can easily cause chronic constipation as it does not contain fiber.
Fiber is also important for the proper balance of healthy microbiota in the gut. An imbalance in gut microbiota can trigger chronic inflammation and insulin resistance as well.
In summary, there are lots of benefits that one can achieve from the carnivore diet. However, one needs to seek expert opinion before they adopt this diet for long term. Up to date there are no clinical studies that have investigated the long term benefits of a carnivore diet.
References
1. NCBI (2009): A moderate-protein diet produces sustained weight loss and long-term changes in body composition and blood lipids in obese adults. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19158228
2. Science Alert (2019): Type 2 Diabetes Can Be Reversed Even Without Intensive Weight Loss, Study Shows. Retrieved from https://www.sciencealert.com/type-2-diabetes-can-be-reversed-even-without-intensive-weight-loss-research-shows
3. NCBI (2014): Targeting inflammation in diabetes: Newer therapeutic options. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4138593/
4. NCBI (2016): Randomised clinical trial: mixed soluble/insoluble fibre vs. psyllium for chronic constipation. Retrieved from Randomised clinical trial: mixed soluble/insoluble fibre vs. psyllium for chronic constipation.
Sugar has been vilified over the years with claims of its disastrous effects on our health. Are these claims true? Does taken a soda a day guarantee one ill health? What of the effects of excess sugar on obesity? In this article, we will explore these claims and determine whether indeed excessive sugar intake leads to obesity.
1. What is obesity?
Obesity rates have skyrocketed over the past century. In 1962, 46 percent of adults in the U.S. were considered overweight or obese. By 2010,that figure had jumped to 75 percent.
So, what exactly is obesity……
Obesity is a complex disease involving an excessive amount of body fat. Obesity isn’t just a cosmetic concern. It is a medical problem that increases your risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers.
Obesity is diagnosed when your body mass index (BMI) is 30 or higher. To determine your body mass index, divide your weight in pounds by your height in inches squared and multiply by 703. Or divide your weight in kilograms by your height in meters squared.
| BMI | Weight status |
| Below 18.5 | Underweight |
| 18.5-24.9 | Normal |
| 25.0-29.9 | Overweight |
| 30.0 and higher | Obesity |
For most people, BMI provides a reasonable estimate of body fat. However, BMI doesn’t directly measure body fat, so some people, such as muscular athletes, may have a BMI in the obesity category even though they don’t have excess body fat.
2. Sugar and obesity
Obesity is a complex problem with multiple causes. But among the likely suspects, sugar is a top favorite. As sugar consumption has increased, so too has the size of our waistlines.
Added sugars are a controversial and hotly debated topic. Consumption of added sugars has been implicated in increased risk of a variety of chronic diseases including obesity, cardiovascular disease, diabetes and non-alcoholic fatty liver disease (NAFLD) as well as cognitive decline and even some cancers. Support for these putative associations has been challenged, however, on a variety of fronts.
The sugars in your diet can be eithernaturally occurring or added. Naturally occurring sugars are found naturally in foods such as fruit (fructose) and milk (lactose). Added sugars are sugars and syrups put in foods during preparation or processing, or added at the table.
Numerous dietary and lifestyle habits can lead to weight gain and cause you to put on excess body fat.Consuming a diet high in added sugars, such as those found in sweetened beverages, candy, baked goods, and sugary cereals, is a contributing factor in weight gain and chronic health conditions, including obesity, heart disease, and diabetes.
Many people consume more sugar than they realize. It’s important to be aware of how much sugar you consume because our bodies don’t need sugar to function properly. Added sugars contribute zero nutrients but many added calories, which can lead to extra pounds or even obesity, thereby reducing impacting our health.
The ways in which added sugar intake leads to weight gain and increased body fat are complex and involve many factors.
3. Some ways why added sugar is fattening….
- It is high in empty calories
Added sugars are sweeteners added to foods and beverages to improve taste. Common types of added sugar include fructose, corn syrup, cane sugar, and agave.Excess sugar may cause you to pack on weight because it’s high in calories while offering few other nutrients.Though using small amounts of added sugar is unlikely to cause weight gain, regularly indulging in foods high in added sugars may cause you to gain excess body fat quicker and more drastically.- Impacts blood sugar and hormone levels
It’s well known that eating sugary foods significantly raises your blood sugar levels.Though enjoying a sweet food infrequently isn’t likely to harm health, daily consumption of large amounts of added sugar can lead to chronically elevated blood sugar levels.
Prolonged elevated blood sugar — known as hyperglycemia — can cause serious harm to your body, by causing insulin resistance and resulting including weight gain.
- May lead to overeating
Foods high in added sugars tend to be less filling. Eating foods rich in carbs — particularly refined carbs high in added sugars — yet low in protein can negatively impact fullness and may lead to weight gain by causing you to eat more at subsequent meals throughout the day or overeat at any one particular seating.
Animal studies indicate that fructose impacts signaling systems in your hypothalamus, increasing levels of hunger-stimulating neuropeptides — molecules that communicate with one another, influencing brain activity — while decreasing fullness signals. Additionally, your body is predisposed to crave sweetness. In fact, research shows that sugar consumption is driven by the pleasure derived from the sweet taste of sugary drinks and foods.
- Linked to obesity and chronic disease
Numerous studies have linked high intake of added sugars to weight gain and chronic conditions, such as obesity, heart disease, and diabetes.This effect has been observed both in adults and in children. Recently, a review of 30 studies in more than 242,000 adults and children found a significant link between sugar-sweetened beverages and obesity.
4. What are some of the health problems associated with obesity?
People with obesity are more likely to develop a number of potentially serious health problems, including:
- Heart disease and strokes. Obesity makes you more likely to have high blood pressure and abnormal cholesterol levels, which are risk factors for heart disease and strokes.
- Type 2 diabetes. Obesity can affect the way your body uses insulin to control blood sugar levels. This raises your risk of insulin resistance and diabetes.
- Certain cancers. Obesity may increase your risk of cancer of the uterus, cervix, endometrium, ovary, breast, colon, rectum, esophagus, liver, gallbladder, pancreas, kidney and prostate.
- Digestive problems. Obesity increases the likelihood that you’ll develop heartburn, gallbladder disease and liver problems.
- Gynecological and sexual problems. Obesity may cause infertility and irregular periods in women. Obesity also can cause erectile dysfunction in men.
- Sleep apnea. People with obesity are more likely to have sleep apnea, a potentially serious disorder in which breathing repeatedly stops and starts during sleep.
- Osteoarthritis. Obesity increases the stress placed on weight-bearing joints, in addition to promoting inflammation within the body. These factors may lead to complications such as osteoarthritis.
5. How can obesity affect your quality of life?
People who are obese often find themselves struggling with some issues that might diminish their overall quality of life. Some of these issues might include:
- Depression
- Disability
- Sexual problems
- Shame and guilt
- Social isolation
- Lower work achievement
6. How can you keep yourself from getting obese?
Whether you’re at risk of obesity, currently overweight or at a healthy weight, you can take steps to prevent unhealthy weight gain and related health problems.
- Exercise regularly. You need to get 150 to 300 minutes of moderate-intensity activity a week to prevent weight gain. Moderately intense physical activities include fast walking and swimming.
- Follow a healthy-eating plan. Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Avoid saturated fat and limit sweets and alcohol. Eat three regular meals a day with limited snacking. You can still enjoy small amounts of high-fat, high-calorie foods as an infrequent treat.
- Know and avoid the food traps that cause you to eat. Identify situations that trigger out-of-control eating. Try keeping a journal and write down what you eat, how much you eat, when you eat, how you’re feeling and how hungry you are, stay in control of your eating behaviors.
- Monitor your weight regularly. People who weigh themselves at least once a week are more successful in keeping off excess pounds.
- Be consistent. Sticking to your healthy-weight plan all the time
7. So, is sugar friend or foe?
Interfering with your hormones, increasing hunger, and displacing healthy foods are just a few of the ways that added sugars can lead to weight gain.Aside from causing you to put on excess body fat, eating too much added sugar can significantly increase your risk of chronic conditions, such as obesity, heart disease, and diabetes. It is thus wise to consume added sugars with caution because a stitch in time save nine.
References
- Endocrineweb(2018):Insulin Resistance Causes and Symptoms, Retrieved from
https://www.endocrineweb.com/conditions/type-2-diabetes/insulin-resistance-causes-symptoms
- Healthline (2019):6 Ways Added Sugar Is Fattening. Retrieved from
https://www.healthline.com/nutrition/does-sugar-make-you-fat#section1
- American Heart Association (2018): Added Sugars. Retrieved from
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
- NCBI (2016): Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding. Retrieved from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133084/
- John Hopkins Medicine (2019): Obesity, Sugar and Heart Health. Retrieved from
https://www.hopkinsmedicine.org/health/wellness-and-prevention/obesity-sugar-and-heart-health
- Mayo Clinic: Retrieved from
https://www.mayoclinic.org/diseases-conditions/obesity/symptoms-causes/syc-20375742
Given that obesity and associated disorder type II diabetes mellitus have reached epidemic proportions worldwide, the development of efficient prevention and therapeutic interventions is a global public health interest. There is now a large body of evidence suggesting that the micro-organisms colonizing the human gut, known as gut microbiota, play a central role in human physiology and metabolism. Understanding how gut microbiota affects and regulates key metabolic functions such as glucose regulation and insulin resistance is an important health issue. We will highlight how prebiotic/probiotic interventions affect these bacterial processes and are now considered as promising approaches to treat obese and diabetic patients.
1. The gut microbiota of an obese person…
Obesity is a chronic, complex, and multifactorial disease representing the fifth leading cause of death in the world and accounting for almost 3.4 million deaths each year. Low-grade inflammation is the hallmark of metabolic disorders such as obesity, type 2 diabetes and nonalcoholic fatty liver disease.
Microbiota is now recognized as a real functional “organ” due to its immense impact on human health and has become the subject of intensive research over recent years. The vast majority of microbes reside in the intestinal tract, where they influence host physiology by playing fundamentally important roles in digestion, nutrition, immune regulation, and metabolism.
Gut microbiota composition and activity can fluctuate over time and depend on different factors including genetics, sex, age, health status, and drug/antibiotic consumption. Over the last decade, a large number of publications have reported a prominent role of microbiota in metabolic diseases.
Notably, accumulated evidence suggests an association between a dysregulated gut microbiome and obesity, glycemic control impairment, and therefore T2DM pathophysiology.
2. Obesity, Diabetes, and Dysbiosis
The preservation a normal and healthy gut microbiota plays a critical role in maintaining good health. Alterations of both composition and function of the microbiota, termed dysbiosis, are common features of several pathologies including metabolic diseases such as obesity and T2DM.
A number of preclinical and clinical studies have attempted to describe the differences between gut microbiota in obese, compared to lean individuals and have reported that obesity is related to lower microbial diversity and greater depletion. In early obesity, microbiota studies report that an increase of body weight is associated with a microbiota shift.
Although T2DM is generally considered as an attribute to obesity, some studies have correlated glycemic control impairment and insulin resistance to specific gut microbiota composition. Furthermore, antidiabetic drugs liraglutide and metformin have been recently shown to significantly lower body weight and improve glucose metabolism while considerably modifying the composition of gut microbiota.
Liraglutide decreased obesity-related microbial phenotypes and increased lean-related phenotypes while metformin modifies the intestinal microbiota composition by inducing the growth of several bacteria.
There is proof that gut microbiota is involved in the beneficial glucose-lowering effects of antidiabetic agents and that it is a promising therapeutic target in T2DM and the glycemic control impairment context.
3. How can Gut Microbiota be moderated?
Through several mechanisms, gut bacteria influence the chronic low grade inflammation that culminates in insulin resistance and the increase in fat deposits and body weight gain, characteristic of obese individuals.
With the acknowledgement of these obesity and inflammation induction mechanisms, several strategies to block or attenuate them are being developed and tested, in order to benefit obese and type 2 diabetic patients. We will look at these mechanisms and the effect they have:
3.1. Antibiotic Therapy
The use of broad spectrum antibiotic therapy greatly modifies the gut microbiota profile although the prevalence of surviving bacteria and the benefits for the host have not been determined, as the concept of a “healthy” gut microbiota is still under investigation.
The main mechanism suggested by antibiotic administration is a reduction in circulating LPS levels, which lessens inflammation and improves the insulin resistance induced by obesity in the liver, muscle, and adipose tissue. Improved intestinal function has also been noted as a benefit of the administration of antibiotics.
However, even with this striking metabolic improvement in antibiotic therapy experiments, it seems that translating this strategy to humans is not the best option, as there are complex issues such as antibiotic resistance in chronic administration panels and evidence that indicates a relationship between chronic low-dose antibiotic therapy and body weight gain.
3.2. Probiotics
Probiotics are live microorganisms that can be consumed through fermented foods or supplements. More and more studies show that the balance or imbalance of bacteria in your digestive system is linked to overall health and disease. Probiotics promote a healthy balance of gut bacteria and have been linked to a wide range of health benefits.
As obesity is a key cause of diabetes, probiotics can help with weight loss through a number of different mechanisms. An example is that some probiotics prevent the absorption of dietary fat in the intestine.The fat is then excreted through feces rather than stored in the body. Probiotics may also help you feel fuller for longer, burn more calories and store less fat. This is partly caused by increasing levels of certain hormones, such as GLP-1.
Probiotics may also help with weight loss directly. In one study, dieting women who took Lactobacillus rhamnosus for 3 months lost 50% more weight than women who didn’t take a probiotic. Another study of 210 people found that taking even low doses of Lactobacillus gasseri for 12 weeks resulted in an 8.5%.
It is however important to note that not all probiotics aid in weight loss. Some studies have found certain probiotics, such as Lactobacillus acidophilus, can even lead to weight gain.
3.3. Prebiotics
Prebiotics are classified as the non-digestible food ingredients that probiotics can feed off. They are used in the gut to increase populations of healthy bacteria, aid digestion and enhance the production of valuable vitamins. Galactooligosaccharides (GOS) are the most advanced form of prebiotics which belong to a group of particular nutrient fibers that feed and encourage the growth of good bacteria in the gut.
The major source of prebiotics is dietary fibre. They occur naturally in fruits and vegetables, but you can also take them in the form of nutritional supplements.
3.4. Bariatric Surgery
Bariatric surgery is an important method in the treatment of obesity. It is quite effective in achieving and protecting weight loss. This effectiveness of obesity treatment after bariatric surgery is not only related to food consumption. The altered microbiota after bariatric surgery has an impact on its effectiveness. Malabsorption status after bariatric surgery, changes in the metabolism of bile acids, changes in gastric pH, and changes in the metabolism of hormones lead to gut microbiota changes. Changes in microbiota also affect energy homeostasis. Because of these reasons, body weight loss is achieved after bariatric surgery.
4. What role will gut microbiota play in the treatment of T2DM in the future?
It is becoming increasingly clear that gut microbiota has profound impact on general health and well-being. Notably, it is now well-established that imbalanced gut microbiota is linked to host glycemic control impairment and T2DM development. Although the precise role of gut microbiota remains incompletely understood, further investigation is likely to be very helpful in the treatment and control of obesity, and resultant Type 2 Diabetes.
Current treatments of this complex chronic disease are far from being ideal since in a majority of patients, T2DM remains poorly controlled in the long run. Using pre/probiotics to control blood glucose has been considered for a long time, and the discovery of the key roles of gut bacteria in T2DM has boosted research efforts in this field.
A better understanding of how gut microbiota impacts general health will help in outlining new treatment strategies. These strategies will help in identifying probiotic strains with antidiabetic activities, or nutritional interventions that can increase helpful microbiota in the gut.
References:
1. Hindawi (2013): Influence of Gut Microbiota on Subclinical Inflammation and Insulin Resistance. Retrieved from https://www.hindawi.com/journals/mi/2013/986734/2. Frontiers in Endrocrinology (2019): Impact of Gut Microbiota on Host Glycemic Control. Retrieved from https://www.frontiersin.org/articles/10.3389/fendo.2019.00029/full
3. NCBI (2019): The effects of bariatric surgery on gut microbiota in patients with obesity: a review of the literature. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6343052/
4. Bimuno(2018) : Prebiotics. Retrieved from https://www.bimuno.com/prebiotics
5. Healthline (2016): 8 Health Benefits of Probiotics. Retrieved from https://www.healthline.com/nutrition/8-health-benefits-of-probiotics
Can certain foods really help you fight heart disease, arthritis, and dementia?
In health, as with so many things, our greatest strength can be our greatest weakness. Take our astonishingly sophisticated response to injury and infection. Our bodies unleash armies of cellular troops to slaughter invaders and clear out traitors. Their movements are marshaled by signaling chemicals, such as the interleukins, which tell cells where and when to fight and when to stand down. We experience this as the swelling, redness, and soreness of inflammation—an essential part of healing.
But when the wars fail to wind down, when inflammation becomes chronic or systemic, there’s hell to pay. I’m looking at you, arthritis, colitis and bursitis, and at you, diabetes, colon cancer, Alzheimer’s and cardiovascular disease.
Cardiovascular disease is the world’s biggest killer, and we’ve known for 20 years that inflammation (along with too much cholesterol) ignites the buildup of plaque in our arteries. Still, no one knew if runaway inflammation could actually pull the trigger on heart attacks and strokes—until this summer. Results from a large, well-designed trial showed that certain high-risk patients suffered fewer of these “events” (as doctors so mildly call them) when given a drug that precisely targets inflammation (aiming at interleukin 1). It was sweet vindication for the cardiologist and principal investigator Paul Ridker of Harvard University, director of the Center for Cardiovascular Disease Prevention at Brigham and Women’s Hospital, who had long contended that inflammation was as vital a target as cholesterol.
The patients in Ridker’s study had already suffered a heart attack and had persistent inflammation (as measured by blood levels of C-reactive protein). But it is tempting to extrapolate lessons for all of us. Given that chronic inflammation plays a nefarious role in heart disease and many other disorders, shouldn’t we all do what we can to keep it in check? And I’m not talking about taking drugs like ibuprofen, which ease short-term inflammation. I mean something we can do every day of our lives: eat right.
Hop on the Internet or visit a bookstore, and you will see “anti-inflammatory” diets galore, dishing out recipes and hope. Many aims at specific ailments—arthritis, breast cancer, heart disease, various autoimmune disorders. Health guru Andrew Weil goes so far as to offer an “Anti-Inflammatory Food Pyramid.”
The underlying science, however, is somewhat shaky. Sure, plenty of foods have been found to reduce inflammation—many of them in laboratory experiments as opposed to in people: turmeric, blueberries, ginger, tea, various vegetables, dark chocolate, fish. University of South Carolina epidemiologists James Hébert and Nitin Shivappa valiantly surveyed 1,943 such studies and published in 2014 a Dietary Inflammatory Index, with 45 food elements. They created it as a research tool for evaluating diets but concede it’s built from studies that varied widely in methodology.
When I asked Ridker his views on anti-inflammatory diets, he grew uneasy. “This has caught on like wildfire,” he says, “but I have seen extremely little data that say this piece of food is ‘anti-inflammatory’ and this piece is ‘pro-inflammatory.’” He advises his own patients to eat a Mediterranean-type diet, heavy on vegetables, whole grains and fish and light on red meat and processed foods.
That diet, long endorsed by cardiologists, has been shown in well-designed studies to reduce key markers of inflammation and the risk of heart disease. Would it be even more effective if it incorporated more blueberries and turmeric? No one knows for sure.
may work anti-inflammatory wonders for mice, but “that’s in the context of rodent chow with a whole different set of macro and micronutrients,” explains Martha Clare Morris, a nutritional epidemiologist at Chicago’s Rush University. And context matters. The typical Mediterranean diet calls for loads of seafood a week, and yet studies of people taking fish oils as a supplement has not found many benefits. The virtues of fish may lie elsewhere or have more to do with displacing meat.
That’s why researchers such as Morris prefer to study overall dietary patterns rather than particular ingredients. Her current project examines whether cognitive decline can be slowed with a regimen called the MIND diet, which combines elements of the Mediterranean diet with another well-studied diet called DASH. It will look at inflammation, but results won’t be out before 2021.
Until then, there is no harm in adding more so-called anti-inflammatory ingredients to your diet. Hébert suggests a spicy chai (loaded with ginger, turmeric, and pepper). But remember the context! So don’t drink it with cookies and chips.
In our previous article, I introduced the term diabesity. In case you haven’t read it, you can check it here (link to what is diabesity). In a nutshell, diabesity is the description of diabetes type 2 when it occurs in the context of obesity. Diabesity is triggered by the onset of insulin resistance which means that insulin is not able to take out glucose from the bloodstream. Insulin resistance is often accompanied by excessive insulin as the beta cells of the pancreas keep producing more insulin to get rid of excess sugar. In this article, we will discuss what role inflammation plays and why it might be the most important mechanism fuelling the diabesity epidemic.
Why are anti-inflammatory drugs not the mainstay of diabetes type 2 treatment?
Before delving into the meat of the diabesity-inflammation pendulum, I decided to throw in a teaser. I will quote from an article published in JCI in 2006 titled “Inflammation and Insulin Resistance.”
“Clues to the involvement of inflammation in diabetes date back to more than a century ago when high doses of sodium salicylate (5.0–7.5 g/d) were first demonstrated to diminish glycosuria in diabetic patients having type 2 diabetes. In 1876 Ebstein concluded that sodium salicylate could make the symptoms of diabetes mellitus totally disappear.”
Why then are anti-inflammatory agents not the mainstay of diabetes type 2 treatment? This is indeed a controversial topic. However, it is believed that sodium salicylate was dropped because of the serious side effects it causes when given in high doses.
Now we can look at the pendulous relationship between diabesity and inflammation.
How does Inflammation Cause Diabesity?
There are several lines of evidence linking inflammation with obesity and diabetes. I will outline a few:
- Inflammatory markers are elevated prior to the diabesity.
Elevated levels of inflammatory cytokines could indicate future weight gain and obesity. A lab study also showed that an infusion of inflammatory cytokines into healthy mice causes insulin resistance.
This idea is also supported by the fact that people with other chronic inflammatory conditions are more likely to develop diabesity and type 2 diabetes.
- Inflammation causes insulin resistance
Inflammation of the fat tissue causes insulin resistance, which is the primary cause of diabesity. A small protein known as TNF-α which is released during inflammation has been shown to cause insulin resistance. Other inflammatory proteins such as MCP-1 and C-Reactive protein, have also been linked to insulin resistance.
- Inflammation in the brain causes leptin resistance
Inflammatory signaling in the hypothalamus has been linked to leptin resistance in both animals and humans. Leptin is produced in fat cells but exerts its effects primarily in the hypothalamus. It is the starvation hormone, but it is also referred to as the obesity hormone. Leptin resistance means that your body is no longer responsive to the hormone leptin. When this happens, your brain is fooled into believing that you are starving and hence you need to keep eating more and more food. Eventually, this leads to diabesity.
How Does Diabesity Cause Inflammation?
For a long time, it was believed that fat is an inert tissue with no biological activity. However, it is now known that fat is a metabolically active endocrine organ that produces hormones and inflammatory molecules. The feature of fat is the key to understanding its role in diabesity and inflammation.
- Diabesity induces inflammation as a protective mechanism.
Diabesity causes the buildup of fat around the waist. Fat storage is an anabolic process while inflammation is a catabolic process. The body may activate catabolism through inflammation so as to keep weight within acceptable limits. Experimentally induced inflammation in fat tissue has been shown to initiate weight loss and improve insulin resistance.
- Diabesity related stresses could cause inflammation
Obesity has been associated with chronic low-level inflammation. it is hypothesized that the stresses of diabesity are similar to the stresses caused by an infection. As a result, the body responds in a similar way by triggering inflammation.
Obesity has also been linked to the release of inflammatory compounds such as TNF-α. This means that the more fat tissue you have, the more inflammation you are likely to have.
The Chicken Versus The Egg
It is clear that there is a direct relationship between diabesity and inflammation. However, it is not very clear which factor precedes the other. Inflammation is both the cause and the result of diabesity. Inflammation plays a big role in causing diabesity. On the other hand, the occurrence of diabesity can further stimulate the production of inflammatory cytokines, forming a vicious cycle of inflammation and diabesity.
We can then confidently conclude that the best approach towards the treatment or prevention of diabesity has to begin with addressing the underlying inflammation. It should also involve treating inflammation once diabesity has occurred. The modern clinical approach is focused on regulating blood sugar without addressing inflammation. Unfortunately, such an approach is bound to produce inferior results.
References
1. ADA: Inflammation-Sensitive Plasma Proteins Are Associated With Future Weight Gain. Retrieved from https://diabetes.diabetesjournals.org/content/52/8/2097.full?ijkey=c30ecf67b38ac20bc59ecf06ac0a8cbb539532fc
2. NCBI (1993): Adipose expression of tumor necrosis factor-alpha: direct role in obesity-linked insulin resistance. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/7678183?dopt=Abstract
3. NCBI (2012): Obesity is associated with hypothalamic injury in rodents and humans. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3248304/
4. JCI (2005): Inflammation, stress, and diabetes. Retrieved from https://www.jci.org/articles/view/25102/version/1
After medicating on a high THC strain, you may feel like you are chewing on glue and losing saliva. This may also be accompanied by bad breath, making the experience even more hellish. Welcome to cotton-mouth, a major annoyance that comes with cannabis.
The medicinal properties of cannabis have attracted an assortment of patients. However, all is not bliss as patients frequently have to deal with one annoyance: cotton-mouth and the resulting breath issues. This article shows you what to do about this to give you a more delightful experience as you medicate on cannabis.
What Is Cotton-mouth?
If you are consuming cannabis for the first time, you might be quite appalled by the sticky and dry feeling left in your mouth. Unfortunately, this is bound to happen every time you partake, but there are a few tricks that you can use to minimize this effect. In summary, that effect is what is referred to as cotton-mouth in cannabis circles. Cotton-mouth is not just limited to smoking cannabis, it also happens when you take cannabis through different methods such as consuming cannabis-infused edibles.
What Causes Cotton-mouth?
Cotton-mouth is triggered by decreased production of saliva in the mouth. When this happens, your mouth dries up and this comes with the stickiness and bad breath.
Cannabis contains different compounds such as cannabinoids, terpenes, flavonoids, and other nutrients. All these compounds have some therapeutic usefulness, but cannabinoids have substantially significant therapeutic value. THC (delta-9-tetrahydrocannabinol) and CBD (cannabidiol) are the most studied, and most popular, cannabinoids. THC is responsible for the psychoactive stimulating properties of the herb.
Research has shown that THC is actually responsible for the cotton-mouth effect produced by cannabis. It is the only cannabinoid that binds to CB1 receptors in the brain, that’s also why it can cause psychoactive effects. Apart from this, it also acts on salivary glands to cause that dry, sticky feeling associated with cotton-mouth.
One study, published in the journal of Experimental Biology and Medicine (2006), showed that salivary glands (submandibular) have both CB1 and CB2 receptors. This confirmed that cannabinoids from cannabis could affect saliva production. The study found that both CB1 and CB2 receptors were present in the salivary tissue. This indicates that the endocannabinoid system plays a key role in salivary production, and therefore could be responsible for cotton-mouth symptoms. The study concluded that cannabinoids inhibit saliva secretion by acting through CB1 and CB2 receptors in the salivary glands.
The study also found that THC, which is analogous to the body’s own cannabinoids- anandamide, could inhibit saliva secretion. This possibly explains the link between cannabis and cotton-mouth.
How to Get Rid of Cotton-mouth
Now that you know how cotton-mouth comes about, how do you deal with it?
Cotton-mouth is the result of diminished saliva production in the mouth, the result of which is a dry and sticky mouth. Sorting this out would definitely imply increasing saliva production.
There is a number of fast remedies that can trigger saliva secretion. The first is chewing gum or any hard chewy foods. This is set to stimulate your salivary glands to secrete saliva.
Chewing on sour foods such as sour candy, vinegar pickles, or lemons can also help to increase saliva production and get rid of cotton-mouth. Sour foods have a way of stimulating salivary glands.
Lastly, you can get rid of dry mouth by simply rehydrating. You can either suck on ice cubes or sip on water/ or other non-caffeinated drinks. You can do this as you continue enjoying your cannabis to ensure that your mouth doesn’t get the chance to dry out. Rehydrating will also help to ease some of the symptoms of cannabis smoking, such as a sore/dry throat.
What About The Cannabis Breath Problem?
Cotton-mouth is not the only annoying thing that comes with consuming cannabis. Many users also experience bad breath that goes hand in hand with cotton-mouth, and for some, this is even worse as it can draw the wrong kind of attention. Remember that saliva helps to clean out bad bacteria that are responsible for bad breath. So how do you deal with cannabis bad breath? There are four things you can do to nip this menace right in the bud.
- Practice good oral hygiene on a daily basis.
Good hygiene involves regular brushing, flossing, and mouth washing twice a day to prevent the build-up of bacteria that causes bad breath. This will also help to get rid of any bad smell caused by cannabis.
- Use clean smoking devices
Using dirty or sharing cannabis equipment will promote the transfer of bacteria that may cause bad breath. Avoid sharing cannabis smoking equipment and also clean your equipment thoroughly after use before using again.
Where possible, don’t use smoke-producing methods such as traditional joints to take your cannabis. Smoke is likely to increase your production of bad breath.
- Reduce cotton-mouth
Remember that mouth-drying is responsible for bad breath. To avoid cotton-mouth you can go for low THC strains or take them in moderation. Reducing cotton-mouth is one of the most effective ways to help treat cannabis breath.
- When it happens, rehydrate
Lastly, should you sense bad breath after taking cannabis, do not panic. All you need to do is o get rid of cannabis bad breath as fast as possible. Some quick fixes include chewing gum, sucking on a lemon, and chewing the mint leaf. This will help to stimulate saliva production that will clear bacteria responsible for causing bad breath. You can also use mouth sprays or mints that can clear the smell. If this does not work, you will need to brush your teeth and floss to save face.
Cotton-mouth is one of the annoying symptoms that come with medicating on cannabis. This is generally triggered by THC which diminishes saliva production. Fortunately, you can fix this by employing the tactics listed above. I hope you really enjoy your next cannabis indulging experience.
References
- High Times (2018): What To Do When You Have Cotton Mouth. Retrieved from https://hightimes.com/guides/cotton-mouth/
- Research Gate (2006): Inhibition of salivary secretion by activation of cannabinoid receptors. Retrieved from https://www.researchgate.net/publication/6843321_Inhibition_of_salivary_secretion_by_activation_of_cannabinoid_receptors
- NCBI (2006): Inhibition of salivary secretion by activation of cannabinoid receptors. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/16946411
We have heard a lot about the unhealthy effects of fat. But did you know that some fats are actually good for your overall health and wellbeing? Conjugated linoleic is one such kind of fat. This article explains why you need not worry about this healthy trans-fat.
What Is Conjugated Linoleic Acid (CLA)?
CLA is a type of polyunsaturated, omega-6 fatty acid that is mostly found in the meat and milk of ruminants, such as cows, goats, and sheep. There are 28 different forms of CLA, the difference being in the arrangement of the double bonds. “Conjugated” in this case has to do with the arrangement of the double bonds in the structure of the fatty acid molecule.
CLA is naturally trans fat and is not associated with the health risks that occur when one consumes high amounts of artificial trans fats such as industrial trans fats.
CLA Is Mostly Found In Grass-Fed Animals
The total amounts of CLA found in animal meat and dairy will vary depending on what the animals are fed on. Research has shown that grass-fed animals have the highest amounts of linoleic acid. They are also loaded with Vitamin K which offers additional health benefits.
The average intake of CLA in the US is about 151 mg per day for women and 212 mg for men. Many CLA supplements have flooded the market but unfortunately, most of them are not derived from natural sources. Most of the supplements are made from linoleic acid that is derived from vegetable sources and later chemically altered to resemble CLA. For this reason, CLA supplements may not provide the same health effects as naturally occurring CLA from dietary intake.
Can CLA Help In Weight Loss?
Conjugated linoleic acid, just like other fats, is not inert but has biologic activity. Research suggests that CLA may help in weight loss through different mechanisms. This includes:
- Fat burning
- Reducing food intake
- Stimulates fat breakdown
- Inhibits fat production
Human studies have also shown that CLA can help to reduce body fat while increasing muscle mass. However, some human studies have only shown modest effects on weight loss. Here, weight loss is most pronounced during the first six months, after which it plateaus for up to two years.
Other Health Benefits of Conjugated Linoleic Acid
People who get a lot of CLA from foods are at a lower risk of various diseases. This is especially the case in areas where cows predominantly eat grass — rather than grain.
CLA is also useful for:
- Controlling high blood pressure
- Reducing obesity
- Improving metabolic syndrome
- Treating symptoms of hay fever allergies
- Improve airway sensitivity in asthma
- Reduce risk for breast cancer
- Improve cognitive function in elderly men
- Relieving symptoms of non-alcoholic fatty liver disease
- Reducing pain, inflammation, and stiffness in rheumatoid arthritis
Many studies have suggested that people who eat the most CLA from dietary sources have improved metabolic health and a lower risk of many diseases.
Does CLA Cause Serious Side Effects?
Even though consuming small amounts of natural CLA is beneficial, high doses may trigger serious side effects. High doses are usually found in supplements that are made by chemically altering linoleic acid from vegetable oils. CLA supplements usually come in higher doses as compared to the amounts people get from dairy or meat.
Studies have shown that high amounts of supplemental CLA can cause increased accumulation of fat in your liver. In time this will contribute to the development of metabolic syndrome and diabetes.
High amounts of CLA can also trigger inflammation and fuel insulin resistance. This is unfortunate as it counters the potential health benefits that can be derived from this fatty acid.
Other side effects that are associated with high doses of conjugated linoleic acid include:
- Diarrhea
- Insulin resistance
- Oxidative stress
To avoid this, you need to stick to the recommended daily doses of CLA, especially when taking supplements. Whenever possible, stick to CLA that is directly derived from meat or dairy sources.
What Is The Appropriate Dose Of CLA?
The appropriate dose for CLA for adults is about 3.2–6.4 grams per day. One review gave an estimate of a minimum of 3 grams daily for weight loss. Doses of up to 6 grams per day can be taken without causing any serious adverse side effects.
The FDA allows CLA to be added to foods and gives it a GRAS (generally regarded as safe) status. However, you should remember to adhere to appropriate dosages as higher doses can easily trigger unwanted side effects.
In Conclusion
Conjugated linoleic acid has been used effectively to stimulate weight loss. It has also shown potential in the treatment of obesity, metabolic syndrome, and other health conditions.
Although it doesn’t cause any serious side effects at doses up to 6 grams per day, higher doses, especially from dietary supplements, may cause long-term negative effects. Since this is a potential issue, you should consider safer alternative ways to lose fat.
- References
- NCBI (2011): Effects of ruminant trans fatty acids on cardiovascular disease and cancer: a comprehensive review of epidemiological, clinical, and mechanistic studies. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/22332075
- NCBI (2001): Estimation of conjugated linoleic acid intake by written dietary assessment methodologies underestimates actual intake evaluated by food duplicate methodology. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/11340114
- NCBI (2009): Antiobesity Mechanisms of Action of Conjugated Linoleic Acid. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2826589/
- NCBI (2007): Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/17490954
- NCBI (2010): Conjugated linoleic acid in adipose tissue and risk of myocardial infarction. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/20463040
“…from a thermodynamic perspective, it is clear that obesity is generally the consequence of small cumulative imbalances of energy intake and expenditure.”
2017, Obesity Pathogenesis: An Endocrine Society Scientific Statement
calories in > calories out
We overeat
Too much food, too little physical activity
Overeating
(Energy in > Energy out)
Obesity and the obesity epidemic
1880s: Max Rubner demonstrates the laws of thermodynamics holds true for living organisms and establishes the isodynamic law of calories
1890s: Atwater and Benedict show thermodynamics holds true for humans and pioneer the science of calorimetry
1900s: von Noorden declares caloric imbalance as the cause of obesity
“The ingestion of a quantity of food greater than that required by the body leads to an accumulation of fat, and to obesity, should the disproportion be continued over a considerable period.”
Louis Newburgh’s revelation:
“All obese persons are alike in one fundamental respect—they literally overeat.”*
Therefore…
Obesity is caused by either a “perverted appetite” (eating too much) or “lessened outflow of energy” (insufficient expenditure).
Why don’t obese people compensate by eating less or exercising more, which, after all, are under conscious control, too? Because they suffer, says Newburgh, from various human weaknesses such as overindulgence and ignorance.”
Focus of attention? Full-Body Energy Balance
Energy Imbalance? How Much?
“Weight management is all about balance— balancing the number of calories you consume with the number of calories your body uses or `burns off.’”
The Centers for Disease Control
20 lbs/decade?
2 lbs/year
1 lb of fat ~ 3500 kcal
(2 * 3500 kcal)/365 days
19.2 Kcal/day
The average American consumes about 2700 kcal/day
Are we really talking about a .007 positive energy imbalance causing 2/3 of all healthcare expenditure in the United States????
The average American is now 30 pounds heavier than in 1960 — an average weight gain of .53 pounds per year.
5 kcal/day or a .002 positive energy imbalance
There are no stranger phenomena than the maintenance of constant body weight under marked variation in bodily activity and food consumption.
Eugene Du Bois, Basal Metabolism in Health and Disease, 1936
Eating less doesn’t work
Weight loss achieved in trials of calorie-restricted diets is “so small as to be clinically insignificant.”
Cochrane Collaboration, 2002
Exercising more doesn’t work
“It is reasonable to assume that persons with relatively high daily energy expenditures would be less likely to gain weight over time, compared with those who have low energy expenditures. So far, data to support this hypothesis are not particularly compelling.”
AHA/ACSM 2007, Physical activity guidelines
The fatal flaw with the energy balance hypothesis?
Remember this?
“The fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories expended.”
The World Health Organization
an analogy? Wealth?
“The fundamental cause of wealth is a money imbalance between dollars earned and dollars spent.”
The World Economic Forum
dollars in > dollars out
The Alternative Hypothesis
Obesity is a disorder of excess fat accumulation
(Not energy balance, not over-eating, not sedentary behavior)
Gluttony and sloth are compensatory effects; they are not causes
German/Austrian hypothesis, pre-World War II
Gustav von Bergmann (1908), Julius Bauer
A hormonal/regulatory hypothesis
“Like a malignant tumor or like the fetus, the uterus or the breasts of a pregnant woman, the abnormal lipophilic tissue seizes on foodstuffs, even in the case of undernutrition. It maintains its stock and may increase it independent of the requirements of the organism. A sort of anarchy exists; the adipose tissue lives for itself and does not fit into the precisely regulated management of the whole organism… a lipomatous subject may die of starvation and still remain lipomatous.” Bauer, Archives of Internal Medicine, 1941.
“The effect after meals of withdrawing from the circulation even a little more fat than usual might well account both for the delayed sense of satiety and for the frequently abnormal taste for carbohydrate encountered in obese persons… A slight tendency in this direction would have a profound effect on the course of time.”
Russell Wilder, Mayo Clinic,1938
The hormonal/regulatory hypothesis
“…now more or less fully accepted, chiefly in Germany, by a number of leading investigators of metabolic diseases…”
Hugo Rony, Obesity and Leanness, 1940
“The current energy theory of obesity, which considers only an imbalance between intake of food and expenditure of energy, is unsatisfactory.”
“It is the distribution of energy in the body too which counts, not alone the rough imbalance between its intake and output.”
“The adipose tissue is not merely a passive storing place for reserve fat, but a living and active part of the body, with its own physiologic and pathologic processes.”
“An increased appetite with a subsequent imbalance between intake and output of energy is the consequence of the abnormal anlage rather than the cause of obesity.”
Bauer (1941)
The alternative hypothesis is another victim of World War II.
Insulin is “the principal regulator of fat metabolism.”
Rosalyn Yalow, Solomon Berson, 1965
Frayn, K.N. 2010. Metabolic Regulation: A Human Perspective, 3rd edition
Suppression of fat mobilization
The release of fatty acids from fat cells “requires only the negative stimulus of insulin deficiency.”
When insulin is secreted or chronically elevated, fat accumulates in the fat tissue.
When insulin levels drop, fat escapes from the fat tissue and the fat depots shrink.
We secrete insulin primarily in response to the carbohydrates in our diet.
“Carbohydrate is driving insulin is driving fat.”
George Cahill, 2005
“The most striking finding is that adipose tissue is exquisitely sensitive to the inhibitory effect of insulin on FFA release….”
“…insulin regulation of plasma FFA turnover/ oxidation is maximally manifest at low physiological plasma insulin concentrations….”
Bonadonna et al. 1990. Dose-dependent effect of insulin on plasma free fatty acid turnover and oxidation in humans. Am. J. Physiol. 259:E736-750.
Refined grains, starches and sugars
Dysregulation of insulin signaling
Metabolic Dysfunction: Excess fat accumulation, obesity, and the obesity epidemic, metal inflammation, pain, cellular degradation
So why does dieting fail… statistically, only 1:167 patients succeed
“All diets that result in weight loss do so on one basis and one basis only: they reduce total calorie intake.”
Textbook of Obesity, 2012
Diets that work?
Insulin reduction?
Calorie restriction (with carbohydrate restriction)
Carbohydrate restriction (without calorie restriction — i.e., LCHF/Leto)
Intermittent Fasting (TRF)
Fasting…
Raymond Greene, The Practice of Endocrinology, 1951
Foods to be avoided:
- Bread and everything else made with flour…
- Cereals, including breakfast cereals and milk puddings
- Potatoes and all other white root vegetables
- Foods containing much sugar
- All the sweets…
You can eat as much as you like of the following foods:
- Meat, fish, birds
- All green vegetables
- Eggs, dried or fresh
- Cheese
- Fruit…except bananas and grapes
The AMA trivializes this science as a debate about fad diets.
“fat is mobilized when insulin secretion diminishes” and yet low carbohydrate diets are “bizarre concepts of nutrition that should not be promoted to the public as if they were established scientific principles.”
JAMA, June 4, 1973. Vol 224, No 10.