"Eating Earlier Offers Health Benefits"

 

New research suggests there may be better times during the day for eating and 

fasting. 

Eating earlier in the day may help you lose weight and eating meals within a 

10-hour window could improve blood sugar and cholesterol levels, according 

to two new studies published in the journal Cell Metabolism.

“You have this internal biological clock that makes you better at doing different 

things at different times of the day,” Courtney Peterson, PhD, an associate 

professor of nutrition sciences at the University of Alabama at Birmingham, 

told NBC News. Peterson wasn’t involved with the studies.

“It seems like the best time for your metabolism, in most people, is the mid- to 

late morning,” she said.

In one study, researchers found that eating later in the day made people hungrier 

during a 24-hour period, as compared with eating the same meals earlier in the day. 

Late eating also burned calories at a slower rate and led to fat tissue that stored 

more calories. Combined, the changes may increase the risk for obesity, the study 

authors found.

In another study, among firefighters as shift workers, researchers found that 

eating meals within a 10-hour window decreased the size of bad cholesterol 

particles, which could reduce risk factors for heart disease. The 10-hour eating 

window also improved blood pressure and blood sugar levels among those with 

health conditions such as diabetes, high blood pressure, and high cholesterol.

The two new studies confirm findings from previous studies that indicate humans 

may have an ideal eating window based on the body’s circadian rhythms, which 

regulate sleep and wake cycles and can affect appetite, metabolism, and blood

 sugar levels.

In the firefighter study, for instance, the 10-hour window appears to be a “sweet 

spot” for the body, the authors found. More severe restrictions, as found with many intermittent fasting diets, could be difficult for the body to maintain.

“When we think about 6 or 8 hours, you might see a benefit, but people might not 

stick to it for a long time,” Satchidananda Panda, PhD, one of the study authors 

and a professor at the Salk Institute, told NBC News.

The new studies had small sample sizes, though they offer insight for future 

research. In the first study, 16 people who were overweight or obese tried two 

eating plans for 24-hour periods. Some of them began eating an hour after their 

natural wake-up time, and others waited to begin eating until about 5 hours after 

waking up. They ate the same meals with the same calories and nutrients.

The researchers measured their hormone levels and found that eating later 

decreased the levels of leptin, which helps people to feel full. Eating later also 

doubled the odds that people felt hungry throughout the day. Those in the study 

who ate later in the day also had more cravings for starchy or salty foods, as well 

as meat and dairy, which are energy-dense foods.

The research team also found changes in fat tissue, which could lead to a higher 

chance of building up new fat cells and a lower chance of burning fat. Late eaters 

burned about 60 fewer calories than early eaters during the day.

“Your body processes calories differently when you eat late in the day. It tips the 

scale in favor of weight gain and fat gain,” Peterson said. “From this study, we 

can get pretty clear recommendations that people shouldn’t skip breakfast.”

The second study followed 137 firefighters in San Diego, CA, who ate a 

Mediterranean diet with fish, vegetables, fruit, and olive oil for 12 weeks. 

Among those, 70 firefighters ate during a 10-hour window, and the rest ate during 

a longer window, generally about 13 hours. They logged their meals in an app and 

wore devices to track blood sugar levels.

In the 10-hour group, most firefighters ate between 8 a.m. or 9 a.m. and 

6 p.m. or 7 p.m. The time-restricted eating appeared to be linked with health 

benefits, such as less harmful cholesterol buildup and reduced heart disease. 

Among firefighters with risk factors for heart disease, such as high blood pressure 

and high blood sugar, the time-restricted eating decreased their blood pressure 

and blood sugar levels. 

The restricted window appears to allow the body to break down toxins and get rid 

of sodium and other things that can drive up blood pressure and blood sugar, the 

authors wrote.

During periods of fasting, “organs get some rest from digesting food so they can 

divert their energy toward repairing cells,” Panda said. 

SOURCES:

NBC News: “New research points to health benefits of eating earlier in the day and within a 10-hour window.”

Cell Metabolism: “Late isocaloric eating increases hunger, decreases energy expenditure, and modifies metabolic pathways in adults with overweight and obesity.”

Cell Metabolism: “Feasibility of time-restricted eating and impacts on cardiometabolic health in 24-h shift workers: The Healthy Heroes randomized control trial.”

BY: Carolyn Crist, WebMD, October 5, 2022

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Foods to Eat That Help Your Metabolism”

 

EAT YOUR WAY SLIM: We’d all love a magic pill or food that makes weight loss easy and permanent. But until either one comes around, healthy eating is still your best bet. The trick is to choose foods that do three things:

• Keep you full
• Won’t cause major spikes in your blood sugar (too much sugar in your blood gets stored as fat)
• Support a healthy metabolism -- your body’s system for turning what you eat and drink into energy  

IT’S IMPORTANT TO EAT: If the rule of weight loss is to burn more calories than you take in, not eating should make you lose weight fast, right? Wrong. Animal studies show that with less eating, the body goes into “starvation mode,” burning fewer calories to conserve energy. Also, you’ll be short on nutrients, making you tired and sluggish. To get your pep back, you might be tempted to eat sugary or fatty foods, which will pack all those skipped calories back on.

CHOOSE IODINE-RICH FOODS: The thyroid gland plays a key role in helping your metabolism burn calories and control your appetite. To do its job, your thyroid needs healthy levels of iodine. Most people in the U.S. get all the iodine they need through a regular diet, but some foods have more iodine than others. Make sure you get at least some of these common sources:

• Table salt
• Egg yolks
• Milk and dairy products
• Saltwater fish, such as cod

SHOW LEGUMES SOME LOVE: Legumes, such as beans, peas, and lentils, are rich in fiber. This makes your metabolism work harder to digest them and keeps you feeling full longer. Studies have shown that lentils can help you eat less and lower your body weight and waist measurements. Beans also have something called resistant starch, which is linked to higher rates of fat metabolism.

WATER, PART I: DRINK UP - Water supports your metabolism in ways that might surprise you. The trick is to drink more than usual or drink it instead of beverages with calories. Research suggests that water may:

• Help you take in fewer calories
• Boost calorie burning if you’re obese
• Help your body burn fat

WATER, PART II: PUT IT ON ICE - Want to bump up the health benefits of water? Drink it very cold. Your digestive system burns extra calories -- about eight -- to get it to room temperature. Eight calories per glass isn’t much, but it adds up over the course of a day, and especially over a week.

GET YOUR CALCIUM: When you think of the role of calcium, strong bones probably come to mind. You can thank your metabolism for that, as it helps your body get calcium from food. Some studies suggest calcium can also help you shed pounds and fat, but it’s too early to know for sure. Still, you can’t go wrong with healthy, calcium-rich foods in your diet. These include low-fat dairy, broccoli, and canned sardines or salmon, which have soft, edible bones.

DON’T BE GINGER ABOUT GINGER: This funny-looking root packs all kinds of health benefits: It can soothe an upset tummy and ease arthritis pain and swelling. Research shows it may also have a powerful effect on body weight and blood sugar. One study found that drinking a hot ginger drink with breakfast lowered feelings of hunger and had a strong thermogenic (calorie-burning) effect. You can savor its spicy kick in tea and Asian dishes such as stir-fries and soups. 

BE LESS REFINED ABOUT GRAINS: Love Chinese takeout? Do your metabolism a favor and ask for brown rice instead of white rice. Brown rice is a whole grain, while white rice -- which has been stripped of the brown nutrient-rich layer -- is a refined one. Some studies show that whole grains have an effect on weight loss, but the jury’s still out on that. Whole grains, unlike refined ones, support your body in key ways: 

• Appetite control
• Nutrient supply
• Sustained energy

LOAD UP ON LOW-GLYCEMIC FOODS: Low-glycemic index (low-GI) foods are relatively low in carbohydrates. Your body digests them more slowly than high-carb, high-glycemic index foods. That means your blood sugar doesn’t surge when you eat them. Research suggests low-GI diets can help stop diabetes, heart disease, and even some cancers. Low-GI foods include green veggies, chickpeas, most fruits, beans, and bran breakfast cereals. 

DON’T FEAR ARTIFICIAL SWEETENERS: Low- or no-calorie sweeteners sometimes get a bad rap for being unhealthy. There are even a few studies in animals that suggest they promote weight gain. In truth, low- and no-calorie sweeteners are safe in moderation, according to numerous studies and scientific bodies. So, don’t be afraid to empty a packet or two into your morning coffee if that helps you stick to the golden rule of weight loss: Burn more calories than you take in.

STEER CLEAR OF SUGAR-SWEETENED DRINKS: The obvious reason sugar-sweetened beverages are a no-no for your waistline: They have lots of calories. Some research suggests they can also negatively impact your metabolism beyond the “calories in, calories out” rule. Juice, regular soda, sweet tea, and other sugary drinks may increase the risk of type 2 diabetes, coronary heart disease, and body fat. Several studies have shown that sugar also increases cholesterol levels.

CUT DOWN ON ALCOHOL: It’s easy to forget about calories in what you drink, and the ones in alcohol add up quickly. A 12-ounce beer has about 150 calories -- 100 in a light brew. There are about 100 calories in a 1½-ounce shot of rum, whiskey, or vodka, and a pina colada packs 490! Alcohol can also stimulate your appetite. The weight you gain from it tends to settle on your belly, which can cause heart disease, diabetes, and raise your breast cancer risk.

THE SKINNY ON FAT: Your body needs some fat to work well. But fat is high in calories, and it doesn’t keep you feeling full. This can lead you to eat more later, taking in even more calories. And indulging in fatty foods for even a short time can worsen your metabolism. One study found that just 5 days of eating a high-fat diet can hurt your muscles’ ability to process glucose. This can lead to weight gain, diabetes, and other health problems.

REVIEWED BY: Christine Mikstas, RD, LD WebMD on October 21, 2019

Mayo Clinic: "Insulin and weight gain: Keep the pounds off,” “Metabolism and weight loss: How you burn calories,” “Can I boost my metabolism to lose weight?” "Calcium and calcium supplements,” "Glycemic index diet: What's behind the claims."

Current Opinion in Clinical Nutrition and Metabolic Care: “Functional foods to promote weight loss and satiety.”

Physiological Reviews: "Thyroid Hormone Regulation of Metabolism.”

The Lancet Diabetes & Endocrinology: "Iodine deficiency and thyroid disorders.”

Medscape: "Iodine Deficiency.”

Obesity Reviews: "Pathways and mechanisms linking dietary components to cardiometabolic disease: thinking beyond calories.”

Nutrients: "Ibero-American Consensus on Low- and No-Calorie Sweeteners: Safety, Nutritional Aspects and Benefits in Food and Beverages,” “Negative, Null and Beneficial Effects of Drinking Water on Energy Intake, Energy Expenditure, Fat Oxidation and Weight Change in Randomized Trials.”

University of Arkansas for Medical Sciences: "Does drinking cold water burn more calories than warm water?”

Dietary Reference Intakes for Calcium and Vitamin D: “Overview of Calcium.”

Journal of Clinical Endocrinology and Metabolism: "Effect of Calcium Supplementation on Weight and Fat Loss in Women."

Advances in Nutrition: "The Role of Whole Grains in Body Weight Regulation."

Journal of the American Dietetic Association: "Low-glycemic load diets: how does the evidence for prevention of disease measure up?”

Arthritis Foundation: “Health Benefits of Ginger for Arthritis.”

Critical Reviews in Food Science and Nutrition: “The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials.”

Benzie, I. and Wachtel-Falor, S., Herbal Medicine: Biomolecular and Clinical Aspects, 2^nd ed., CRC Press/Taylor & Francis, 2011.

Metabolism: “Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study.”

British Journal of Nutrition: “Beneficial effects of legumes on parameters of the metabolic syndrome: a systematic review of trials in animal models.”

Nutrition and Metabolism: “Resistant starch consumption promotes lipid oxidation.”

National Institute on Alcohol Abuse and Alcoholism: “Rethinking Drinking: Alcohol and Your Health.”

Critical Reviews in Clinical Laboratory Sciences: “Is alcohol consumption a risk factor for weight gain and obesity?”

Harvard Health Publishing: “Abdominal fat and what to do about it.”

Virginia Tech Daily: “Five days of eating fatty foods can alter how your body’s muscle processes food, researchers find.”

Merck Manuals: “Carbohydrates, Proteins, and Fats.”

International Journal of Food Sciences and Nutrition: “The effects of high-carbohydrate vs high-fat breakfasts on feelings of fullness and alertness, and subsequent food intake.”

NHS.uk: “10 Weight Loss Myths.”

University of Cambridge: “A study carried out in mice may help explain why dieting can be an inefficient way to lose weight: key brain cells act as a trigger to prevent us burning calories when food is scarce.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Health Benefits of Peppermint”

What Is Peppermint? This herb is a cross between two types of mints: water mint and spearmint. The taste and smell you know from things like candies and soaps come from the concentrated oil (essential oil) inside the plant.

Peppermint’s Past: Ancient Greeks, Romans, and Egyptians used mints, including peppermint, as medicine thousands of years ago.  But peppermint wasn’t recognized as a distinct subspecies until the late 17th century.

How to Use It? You can get peppermint leaf through tea, capsules, or as an extract. Peppermint oil comes in capsules and liquids. You can apply it to your skin or take it by mouth. It’s highly concentrated, so only use it in a diluted form or a few drops at a time. It can be toxic to take a lot of the oil at once.

Soothe Upset Stomach: Peppermint has compounds that relax the tissues in animals’ GI tracts. A few studies have shown peppermint and other herbal meds can ease stomach pain in kids, but we need more proof before doctors can recommend it. Other research shows it may also help relieve nausea and vomiting from chemotherapy.

Treat IBS Symptoms: Studies suggest that coated peppermint oil capsules can ease side effects of irritable bowel syndrome like gas, stomach pain, constipation, and diarrhea.

Help With Headaches: The active ingredient in peppermint is menthol. Some small studies show it can lessen the pain of migraine headaches. It may also reduce other symptoms like light sensitivity, nausea, and vomiting. A few studies suggest that applying a peppermint oil solution to your forehead and temples can help take away tension headaches, too.

Kill Mouth Germs: Not only does the flavor of peppermint freshen your breath, but its antibacterial properties may also help get rid of the source of the smell: germs. It’s believed to keep bacteria from forming a film on your teeth, which helps keep your pearly whites healthy. 

Ease Stuffy Sinuses: Peppermint’s antimicrobial powers may help you fight off the common cold or the infected mucus that sets up shop in your sinuses as a result. The menthol can also make you feel that you can breathe more easily.

Boost Energy: If you want to feel more awake during the day, peppermint oil might do the trick. Experts aren’t quite sure what happens in your body when you smell peppermint oil, but it may help ease sleepiness during waking hours.

Relieve Menstrual Cramps: It doesn’t seem to affect the amount of blood loss, but the menthol in peppermint can ease the intensity and shorten the length of period pain in some women.

Fight Foodborne Bacteria: Scientists tested peppermint oil on bacteria like E. coli, listeria, and salmonella. They found that it can stop all three from growing. It can also kill Staphylococcus aureus, a bacteria that causes skin infections, pneumonia, meningitis, and more.

Curb Your Appetite: Research goes on, but some studies show peppermint oil may make you feel less hungry. This can help you eat less and possibly lead to weight loss.

Calm Seasonal Allergies: Peppermint can help you enjoy the outdoors more when it’s allergy season. It has a compound called rosmarinic acid that can lower your body’s histamine reaction. This may mean fewer symptoms like an irritated, stuffy nose, sneezing, and red, itchy eyes.

Sharpen Your Focus: In a small study, capsules of peppermint oil helped people process problems longer without getting mentally tired. The herb’s sharp smell may also boost your memory and keep you extra alert.

Reviewed by: Melinda Ratini, DO, MS on January 31, 2019

National Center for Complementary and Integrative Health: “Peppermint Oil.”
American Botanical Council: “Peppermint Leaf.”
Phytotherapy Research: “A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.).”
Pediatrics: “Herbal Medicines for Gastrointestinal Disorders in Children and Adolescents: A Systematic Review.”
Ecancermedicalscience: “Antiemetic activity of volatile oil from Mentha spicata and Mentha × piperita in chemotherapy-induced nausea and vomiting.”
Digestive and Liver Disease: “Peppermint oil (Mintoil) in the treatment of irritable bowel syndrome: a prospective double blind placebo-controlled randomized trial.”
International Journal of Clinical Practice: “Cutaneous application of menthol 10% solution as an abortive treatment of migraine without aura: a randomised, double-blind, placebo-controlled, crossed-over study.”
The Nerve Doctor: “Effectiveness of Oleum menthae piperitae and paracetamol in therapy of headache of the tension type.”
Journal of the International Society of Preventive and Community Dentistry: “Essential oils, their therapeutic properties, and implication in dentistry: A review.”
Harefuah: “The treatment of respiratory ailments with essential oils of some aromatic medicinal plants.”
Clinical Otolaryngology and Allied Sciences: “The effects of menthol isomers on nasal sensation of airflow.”
International Journal of Psychophysiology: “Preliminary investigation of the effect of peppermint oil on an objective measure of daytime sleepiness.”
Iranian Journal of Nursing and Midwifery Research: “Evaluation of mint efficacy regarding dysmenorrhea in comparison with mefenamic acid: A double blinded randomized crossover study.”
Food Microbiology: “Investigation of damage to Escherichia coli, Listeria monocytogenes and Salmonella Enteritidis exposed to Mentha arvensis L. and M. piperita L. essential oils in pineapple and mango juice by flow cytometry.”
Pharmacognosy Magazine: “Comparative study of rosmarinic acid content in some plants of Labiatae family,” “Protective effects of bioactive phytochemicals from Mentha piperita with multiple health potentials.”
Neurogastroenterology and Motility: “Effect of acute peppermint oil administration on gastric sensorimotor function and nutrient tolerance in health.”
Experimental Biology and Medicine: “Effect of Perilla frutescens var. acuta Kudo and rosmarinic acid on allergic inflammatory reactions.”
Nutrients: “Volatile Terpenes and Brain Function: Investigation of the Cognitive and Mood Effects of Mentha × Piperita L. Essential Oil with In Vitro Properties Relevant to Central Nervous System Function.”
International Journal of Neuroscience: “Modulation of cognitive performance and mood by aromas of peppermint and ylang-ylang.”

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.