Caffeine Consumption and Affect on Brain Structure

Caffeine in energy drinks, cola or coffee is the globe’s most extensively consumed substance that is considered psychoactive. New research has just shown that consuming caffeine on a regular basis can alter the brain’s gray matter. The effect does appear to be temporary, however.

A research team at the University of Basel and the Psychiatric Hospital at the University, set out to investigate if consuming caffeine regularly can affect the brain’s structure because of poor sleep. Caffeine enables people to feel extra alert. It can however, disrupt sleep when consumed at later hours in the day. Sleep deprivation can affect the brain’s gray matter as previous research has shown.

The results of the research was surprising to the team. The caffeine which had been consumed for the study did not show results of poor sleep. However, the team did observe some changes in the brain’s gray matter. Gray matter is part of the central nervous system which is mostly made up of the cell bodies of nerve cells. White matter in the brain mostly comprises neural pathways which are long extensions of these nerve cells.

20 young, healthy people all who drink coffee regularly on a daily basis participated in the study. Each participant was given tablets they took over two periods of 10 days and were also instructed not to drink any caffeine during the time periods. One study period included tablets that contained caffeine. The other study period included tablets that were placebos.

Following each of the 10 day periods, the team examined each participant’s volume of their gray matter through brain scans. They additionally examined the sleep quality in the sleep lab of each participant through recording the electrical activity of their brain.

Through comparing the data, it was revealed that the depth of sleep of each participant was equal whether they had consumed the placebo or the caffeine tablet. However, they did observe a noteworthy difference in their gray matter whether the participant had taken the placebo or the caffeine tablet.

At the end of the 10 day period when the participant’s were given the placebo or “caffeine abstinence”, the gray matter’s volume was greater than after the same 10 day period that included the caffeine tablets.

The team noted that the difference was especially noteworthy in the right medial temporal lobe and including the hippocampus which is the part of the brain that is necessary for memory consolidation. The team believes their results don’t necessarily indicate that consuming caffeine results in an impact that is negative on the brain. However, consuming caffeine daily does affect the cognitive hardware.

Even though caffeine appears to decrease gray matter’s volume, following just 10 days of not drinking caffeine it appeared to regenerate significantly in the participants. The changes appear to be temporary in brain morphology, however systematically comparing coffee drinks with people who typically consume no caffeine or little, has been lacking to date.

To view the original scientific study click below

Daily Caffeine Intake Induces Concentration-Dependent Medial Temporal Plasticity in Humans: A Multimodal Double-Blind Randomized Controlled Trial

Exercise Protein May Improve Physical Activity, Performance and Fitness

A recent study from the USC Leonard Davis School of Gerontology has shown that during exercise people express a strong hormone and that hormone when given to mice improves their physical capacity, performance and fitness. The research team’s findings have indicated new potential for addressing physical decline in humans during the aging process.

The study has revealed a detailed observation of how mitochondrial genome will encode instructions for regulating performance, physical capacity and metabolism that occurs with aging and may have the ability to increase a healthy lifespan.

Mitochondria are the energy source for cells. They also serve as the hub that coordinates and fine tunes metabolism through active communication throughout the body. As people age, this communication network appears to deteriorate. However, the recent research has suggested that it is possible to restore that communication network or refresh older mice so that they becomes just as fit as mice that are younger.

The team set out to look at the MOTS-c role. MOTS-c is one of a variety of newly identified hormones which mimic the results of exercise. This particular hormone is unique because rather than being encoded in the larger genome in the nucleus of a cell, it is encoded in the mitochondria’s small genome. This provides a brand new genome for targeting new interventions.

For the study, the team tested the affects of injecting MOTS-c in affected mice of a variety of ages through measuring physical performance and capacity in middle-aged mice (12 months of age), young mice (2 months of age) and older mice (22 months of age). The mice were given physical challenges which included running on a treadmill that accelerated and keeping their balance on a rod that rotated. All mice receiving the MOTS-c treatment and of all ages showed significant results of the challenges, scoring better than mice that were untreated and of all ages.

Interestingly, even the mice that were given a high-fat diet indicated significant physical improvements following MOTS-c injection and also showed less gain in weight that the untreated mice. The findings are similar to previous studies of MOTS-c injections in mice which also showed reversed age and diet dependent resistance to insulin and obesity due to an induced diet.

The team also saw significant physical improvements in MOTS-c treated older mice who were near the end of their life. The later life treatment showed improved gait, grip strength and physical performance which were all assessed through a walking test since a running test wasn’t possible for these older mice.

The mice who were older were equivalent to 65 years of age and older in humans. Once they were treated, their capacity on the treadmill was doubled and were also able to outperform the untreated, middle-aged cohorts.

In order to measure what effects exercise has on MOTS-c levels in humans, the team collected plasma and muscle tissue from the skeletons of young, healthy male participants who were instructed to exercise on stationary bicycles. The test samples were collected previous to the exercise, during the exercise period and following the exercise in addition to samples collected after a 4 hour resting period.

Levels of MOTS-c in muscle cells showed significant increases almost 12-fold following exercise and stayed partially elevated following the four hour resting period. Additionally, levels of MOTS-c in the blood plasma increased by about 50% both after and during exercise returning to baseline following the 4 hour rest. These results indicate that exercise in and of itself was the factor which prompted the expression of mitochondrial encoded managed peptides.

As a result of the studies in mice and the MOTS-c expression during exercise in people, there is support of the idea that the aging process is regulated by genes in nuclear and mitochondrial genomes. Although additional research is needed in regard to MOTS-c, the current data has indicated that treatments with MOTS-c might increase healthy lifespans in humans and additionally address a variety of age related diseases and conditions such as frailty.

The team has indicated that their findings from the MOTS-c injections in mice are quite promising for eventual translation into people. This is especially promising given the findings were the result of treatments in the mice beginning at an older age.

Reduced walking capacity and reduced stride length are indicators of declines in human physical performance and are greatly associated with morbidity and mortality in humans. Interventions that can target age related frailty and decline which can be applied in later life could be more feasible when compared to treatments for a lifetime.

To view the original scientific study click below

MOTS-c is an exercise-induced mitochondrial-encoded regulator of age-dependent physical decline and muscle homeostasis.

Energy Drinks Can Have Adverse Effects

A study led by researchers at Texas A&M University has shown that some energy drinks have harmful effects on the muscle cells of the heart. The team observed that cardiomyocytes which are human heart cells that have been grown in a lab, when exposed to some energy beverages showed an increased heartbeat rate and a variety of other factors that affect cardiac function.

When these results are placed in the context of the human body, drinking these beverages has been linked to irregular beating of the heart, increased blood pressure, cardiomyopathy which is a disease of the heart muscle making it difficult to pump blood, and other conditions affecting the heart.

Global sales of energy beverages is estimated at $53 billion in 2018 and is rapidly growing. It has become important to understand any potential negative and unintended health problems associated with these drinks.

The consumption of energy beverages is not regulated and they are widely and easily accessible to all age groups over the counter. The consumption of them has been linked to a wide range of negative health effects in people and many of these effect the heart.

The team evaluated 17 widely available drinks which are sold over the counter. They then treated each drink with cardiomyocytes. They additionally studied the composition of each drink using novel methods. They then compared the effects and the differing ingredient concentrations of each drink and were able to conclude which ingredients might be contributing more to the adverse effects on the treated cardiomyocytes.

Through using mathematical models, they will able to determine that the possible presence of adenine, theophylline, and azelate are all substances that can result in negative effects on the heart. Very little is known in regards to these ingredients that could contribute to the negative effects of the energy drinks on the heart.

The evidence for the cardiovascular effects from these beverages on humans does remain inconclusive since the controlled clinical trials were mainly limited in the number of participants. The only tested a limited number of energy beverage types and were difficult to compare directly due to the fact that they employ different methods to evaluate the function of the cardiovascular system.

Additional research on the ingredients which were identified in this study is warranted to ensure the safety of consuming them, especially with consumers who have pre-existing health conditions.

However, the current study does show that some of the tested energy beverages have effects on human cardiomyocytes and the data does corroborate other studies on humans. The hope is that consumers will carefully consider the performance enhancing benefits of these particular beverages versus the emerging data which has suggested that they may have real adverse effects.

The team also hopes that the FDA will take a closer look at whether these drinks may need to be carefully reviewed in regards to possible labeling of their possible adverse health effects, and also whether certain age groups and susceptible sub-populations should be advised against drinking them.

To view the original scientific study click below

Relationships between constituents of energy drinks and beating parameters in human induced pluripotent stem cell (iPSC)-Derived cardiomyocytes

Combat Chronic Inflammation with Muscle Exercises

A team of biomedical engineers from Duke University have shown that human muscle possesses the natural ability to fend off some of the damage caused by chronic inflammation through exercise. Their discovery was manifested when they used engineered, grown in the lab human muscle.

There are a variety of processes that take place throughout the body through exercise. It can be somewhat difficult to differentiate which cells and systems are performing what inside the body of an active human. The team can mix and match a variety of cell types and tissue components from their engineered muscle platform and in the recent study, their discovery showed the muscle cells were able to take on anti-inflammatory measures on their own.

Inflammation can be good or bad. When a person injures their body, the first response is a low level inflammation reaction that will clear out debris and help in the rebuilding of tissue. As a response in other times, the body’s immune system will overreact and begins creating an inflammatory response that leads to damage. This is often the case in some COVID-19 situations where a deadly cytokine storm occurs. Additionally, there are a variety of diseases that also bring on chronic inflammation such as sarcopenia and rheumatoid arthritis which can lead to the wasting away of muscle and weakening its capability to contract.

There are a large variety of molecules which can lead to inflammation. Interferon gamma is a molecule that is pro-inflammatory and has been linked to a variety of muscle dysfunction and wasting. Earlier research in both animals and humans has exhibited that in general, exercising can assist in mitigating some of the results of inflammation. However, it has been challenging to differentiate what particular role these cells might play and also how they can be interacting with particular offending molecules for example, interferon gamma.

It is well known that diseases that are chronically inflammatory encourage muscles to atrophy. The team set out to see if the identical thing would occur in their engineered human muscle that was grown in the lab in a Petri dish. They not only confirmed that interferon gamma mostly works via a specific signaling pathway, they also were able to show that through exercising the muscle cells they were able to directly counter the pro-inflammatory signaling pathway separate from the presence of other tissues and cell types.

The team then set out to show proof that muscle by itself is able to block the destructive effects of interferon gamma. They used an engineered muscle platform which the lab had been developing over the previous decade. They initially grew functional, contracting human skeletal muscle in the lab and then began improving their processes by adding reservoirs of stem cells and immune cells to the mix.

The team involved in the recent study, utilized the lab-grown, fully functional muscles and overwhelmed them with high levels of interferon gamma for a period of seven days in order to copy the effects caused by long lasting periods of chronic inflammation. As the team expected, the muscle lost a large amount of its strength and it also became smaller.

They then reapplied the interferon gamma, however this time they also used a pair of electrodes to simulate an exercise regime on the muscle. They discovered that this procedure just about completely prevented the results of chronic inflammation. They also demonstrated that the simulated exercise on the muscle inhibited a particular molecular pathway contained in the muscle cells. They also showed that two particular medications that are used to treat rheumatoid arthritis also blocked the same pathway which resulted in the identical anti-inflammatory effects.

When the muscle cells were exercised, the muscles specifically were directly rivaling the pro-inflammatory signal that was being induced by interferon gamma quite to the surprise of the team. The results indicate how beneficial human muscles that are grown in the lab could be in the discovery of novel mechanisms that occur in disease and ultimately finding possible treatments. There certainly are thoughts that regimes and optimal levels of exercise could be a tool in fighting chronic inflammation while at the same time deterring over stressing cells. The hope is by using the lab engineered muscle, researchers will be able to find out if their notions could be true.

To view the original scientific study click below

Exercise Mimetics and JAK Inhibition Attenuate IFN-induced Wasting in Engineered Human Skeletal Muscle

Links Between Diet, Illnesses and Gut Microbes

Research has shown that diets which are rich in plant based and healthy foods encourage gut microbes which are associated with a lower risk of a variety of common illnesses and also heart disease. Now a new study conducted by researchers at Harvard T. H. Chan School of Public Health, King’s College London, the University of Trento, Italy, Massachusetts General Hospital and start-up company ZOE has revealed the link between diet, illnesses and gut microbes.

The study using blood chemical profiling and metagenomics revealed a panel of 15 different gut microbes that are linked to reduced risks of type 2 diabetes, obesity and a variety of common illnesses.

The Personalized Responses to Dietary Composition Trial 1 (PREDICT 1) was used to analyze very detailed data in regards to the gut microbiomes of the participants in addition to their cardiometabolic blood biomarkers, and their eating habits. The data indicated strong associations between the participant’s diet, their microbiome and their health.

The team was able to identify microbes that negatively or positively correspond to bad and good to a person’s risk of particular illnesses such as heart disease, diabetes and obesity. Interestingly, the microbiome show a greater link to these particular markers instead of other factors one of which is genetics. Some of the microbes were shown to be novel and haven’t even been named yet.

The healthy type diet was defined as a diet which would contain a variety of foods that are associated with a reduced risk of diseases that are considered chronic. The team discovered that trial participants who consumed this type of diet or one that is plant rich, had a higher likelihood of having levels that are high in specific gut microbes that are good and linked to a lower risk of some of the common health condition. They also found biomarkers that are microbiome based for obesity in addition to markers for impaired tolerance of glucose and cardiovascular disease which are also factors for COVID risk. Their findings could be utilized for help in creating personalized diet plans that are designed for the specific goal of improving a person’s health.

The team’s research may help in modifying personalized composition of each person’s individual microbiome in an effort to optimize their health through selecting the foods that are best suited for each person’s unique and individual biology.

As an example, the team’s discoveries have revealed that a person having a microbiome that is rich in Blastocysitis species and Prevotella copri was linked to a person being able to maintain a blood level that is favorable following a meal. Some of the other species were associated to reduced post-meal blood fat levels and inflammation markers.

As noted by the team, when we are eating we’re not only nourishing our body, but also feeding trillions of the microbes that reside in our gut.

The team was surprised to see such clear and large groups of what is informally called bad and good microbes that emerged from their analysis. And they were additionally excited about the discovery that very little is known to microbiologists about the microbes that haven’t been named. This has become a large area of research that could open future new insights into how the gut microbiome could be used as a target that is modifiable in improving human health and metabolism.

To view the original scientific study click below

Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals.

Mental Well Being is Linked to Overall Health

The National Institute of Mental Health in 2019 showed data that indicated that almost 51.5 million adults living in the U.S. were experiencing some kind of mental health challenge. And with the COVID-19 pandemic that has affected so many in the U.S., it is now estimated that 40% of adults are experiencing a mental health challenge or a substance abuse disorder. The AHA has now published information that relates to the link between cardiovascular health and overall health, and psychological wellness.

The authors of the information started their work by studying negative psychological health and the connection it may have to cardiovascular disease. Their work included studying research into traumatic and chronic stress, anxiety, pessimism, anger, hostility, and depression.

The author’s analysis of the overall data indicated increases in blood pressure readings, reduced blood flow to the heart, heart rate irregularities, and inflammatory markers which are all linked to the above mentioned mental conditions or traits.

People who have negative conditions or similar traits that affect their mental health are more likely to experience type 2 diabetes, high cholesterol, cardiovascular disease, weight issues and high blood pressure. The team also discovered that these particular people had a higher likelihood of engaging in a variety of behaviors which will negatively affect their health such as being inactive, smoking, not taking prescribed medications and unhealthy diets.

The team also looked at a variety of studies in regards to how cardiovascular health is affected by positive psychological characteristics. Participants in the studies who indicated sense of purpose, greater optimism, mindfulness, emotional vitality, life satisfaction, resilience, gratitude, and well being had a much lesser likelihood of having cardiovascular disease or stroke and they also had reduced mortality risk.

People who indicate a positive status in regards to their mental health were more likely to show better glucose control, lower cholesterol, lower blood pressure and less inflammation. The people who reported a healthy mental status had a higher likelihood of engaging in behaviors that are beneficial such as adhering to prescribed medications, not smoking, engaging in high levels of physical activity, visiting their healthcare professional on a regular basis, and engaging in eating habits that are heart healthy.

Analysts also looked at how interventions that center around psychological symptoms or conditions might impact cardiovascular and overall outcomes of health. The research included interventions such as promoting coping skills, reducing stress, and cultivating a positive state of well-being.

They discovered that these particular studies showed that engagement in body/mind programs and psychological therapy led to greater cardiovascular health and wellness in general. Effective programs that emphasize psychological health include psychotherapy, therapies for stress reduction, meditation, and collaborative approaches in care management.

When it comes to people who are at risk or have heart disease, healthcare providers should address the patient’s mental health wellness in combination with all physical conditions that affect their body such as cholesterol levels, blood pressure, chest pains and more.

And while there is volumes of research data which does reflect a link between negative psychological health and the risk of cardiovascular diseases, the team believes there is plenty of evidence that shows a tangible link between the body, the heart and the mind.

To view the original scientific study click below

Psychological Health, Well-Being, and the Mind-Heart-Body Connection: A Scientific Statement From the American Heart Association

Stretching Better than Walking for Lower Blood Pressure

A recent study from the University of Saskatchewan (USask) has shown that stretching is more effective and superior to brisk walks for reducing blood pressure in people who have high blood pressure or could be at risk of developing high blood pressure. The team found that just 30 minutes of stretching for 5 days each week resulted in better improvements in blood pressure over a 30 minute walk for 5 days of the week.

The CDC reports that about 45% of adults in the U.S. which equates to about 108 million people have hypertension. In 2018, hypertension was either a contributing cause or a primary cause of almost half a million deaths. And according to the National Heart, Lung and Blood Institute, uncontrolled or undiagnosed hypertension can result in a variety of diseases including chronic kidney disease, cardiovascular disease, vascular dementia and eye damage.

Health care professionals will typically recommend aerobic exercise to lower blood pressure. However, earlier research has shown that stretching might lower blood pressure due to improved blood flow and reduced stiffness of arteries. Stretching is not just about stretching muscles. When you stretch you are also stretching the blood vessels that feed into muscle, including all arteries. By reducing stiffness of arteries, there is less resistance to the flow of blood. Resistance to blood flow will increase blood pressure.

The current study by USask researchers is the first to test walking against stretching in a head-to-head comparison in the identical group of participants. The team randomly assigned 40 females and males with a mean age of 61 to two groups for an eight week study period. One group participated in a whole body stretching routine for 30 minutes each day for 5 days per week. The other group participated in brisk walks for the same amount of time and frequency. Every participant had elevated blood pressure or had stage 1 hypertension at the beginning of the study.

The stretching routine consisted of 21 stretching exercises with each participant performing each stretch two times while holding each stretch for 30 seconds and with a 15 second rest period between stretches.

The participants in the walking routine were asked to monitor their pulse and increase their pace if their pulse fell short of 50-65% of the maximum heart rate for their age.

All participant’s blood pressure was measured at both the beginning and at the end of the 8-week program utilizing three different techniques – one with a sphygmomanometer while the person sat down, one using the same meter while the person was lying down, and one with an automatic ambulatory blood pressure monitor which was set to take readings in 20 minutes intervals during waking time and in 45 minute intervals during sleep.

When compared to brisk walking, stretching resulted in greater reductions in blood pressure across all three types of the measurements. The study did show that the walkers lost more body fat from their waist over the 8 week period. The two different groups did not differ in their overall levels of activity outside their 30 minute daily routines. This indicates that the group participants did not compensate by adjusting or changing their usual levels of activity.

People who walk for help in reducing their blood pressure should continue to do so, but think about adding in some sessions of stretching. People should not come away from the research thinking they should not be participating in some kind of aerobic activity such as biking, walking, etc. All these activities have positive effects on blood sugar, cholesterol levels and body fat.

While the research protocol had the participants stretching for 30 minutes each time, the team suspects people can still benefit the same from shorter routines that emphasize the larger groups of muscles in the legs, in particular the hamstrings and the quadriceps. Yoga has been shown to product similar reductions in blood pressure.

The advantage to stretching is that it can be easily incorporated into a person’s daily routine, it doesn’t put people at the mercy of the weather, it is easy on the joints, and does not require a big commitment of time.

The team is currently seeking funding to engage in a larger study that would include more participants. Their goal is to expand the scope beyond measurements of blood pressure to explore possible physiological reasons behind why stretching results in reduced blood pressure – such as changes in the body’s nervous system and arterial stiffness.

To view the original scientific study click below:
Stretching is Superior to Brisk Walking for Reducing Blood Pressure in People With High–Normal Blood Pressure or Stage I Hypertension.

Simple Knee Injection Could Halt Osteoarthritis

A team of scientists have recently found a method for a simple knee injection that could possibly halt the effects of this disease. The team was able to show that by targeting in mice a specific protein pathway then follow with putting it in overdrive, they could halt the degeneration of cartilage over time.

The team then built on this finding by illustrating that by treating mice who had surgically induced knee cartilage degeneration, through the identical pathway through state of the art nano-medicine, they could reduce the knee pain and degeneration of cartilage quite dramatically.

The team’s lab is just one of the few studying EGFR (epidermal growth factor receptor) signaling in cartilage. From their beginning, they have discovered that EGFR inactivation or deficiency speeds up the progression of osteoarthritis in mice. Therefore, they proposed that its activation might be utilized for osteoarthritis treatment. They have proven that over-activating it within the knee will block the progression of the disease.

Although the tests from a variety of other labs that also work with EGFR have shown controversial and confusing results, the current labs work has consistently shown ties between EGFR deficiencies and osteoarthritis which has formed the foundation of this team’s hypothesis.

The team compared regular mice with mice that contained a molecule that will bind to EGFR which is known as a ligand, that had been over-expressed in chondrocytes which are cartilage building blocks. The over-expression will drive the over-activation EGFR signaling that occurs in knee cartilage.

When the team examined the mice, they found that the mice with over-expressed EGFR ligand consistently had enlarged cartilage. This meant that the cartilage wasn’t deteriorating like the mice that had the normal EGFR activity. Additionally, as these mice entered adulthood, their cartilage was shown to be resistant to degeneration and a variety of other osteoarthritis hallmarks. This occurred even when the meniscus of their knee showed damage.

The team then went further to prove that the mice over-activated EGFR was the cause for the resiliency in these mice. They found that treatments called gefitnib which have been designed to block function of EFGR, removed the protection against degeneration of the cartilage.

Using all this knowledge, the team looked toward possible clinical treatments. Using a new variety of tests, they then created nano-therapeutics using a potent EGFR ligand to transform growth factor-alpha onto nano-particles in synthetic form, to inject into the mice who previously had damage to their knee’s cartilage.

EGFR ligands which are free only have a very short half-life and therefore can’t be retained inside a joint capsule because of their small size. Nanoparticles will help restrict them in the joint, offer protection from degradation, lessen off-target toxicity, and send them deep within dense cartilage in order to reach chondrocytes.

When the mice were given an injection of the nano-therapeutics, the team noted that they slowed down the degeneration of the cartilage and hardening of bone in addition to easing knee pain. They also noted there were no significant side effects experienced in the mice that were treated.

Although there are a lot of technical aspects the team’s application will need to be worked out, the ability to slow down or even stop the direction of osteoarthritis through an injection instead of surgery, would quite dramatically alter how we function and feel after injury and as we age.

Treatments are most likely in the distant future for humans, however the nano-particles that were used have been tested in the clinic and considered safe. This paves the way for quick translation to clinical use.

To view the original scientific study click below

Targeting cartilage EGFR pathway for osteoarthritis treatment.

Comparing Plant-Based, Low-Fat Diets and Animal Based, Low-Carb Diets

A recent study conducted at the National Institutes of Health, compared people who were on a plant-based/low-fat diet and those who ate an animal-based/low-carb diet and found that those on the plant-based diet consumed fewer calories daily, however showed high blood glucose and insulin levels when compared to the other diet. The studies goal was to compare what effects the two diets had on hormone levels, calorie intake, body weight and more.

Foods high in fat have been considered to result in intake of excess calories due to their high calories with each bite. High-carbohydrate foods on the other hand can lead to big swings in insulin and blood glucose which can increase hunger and result in overeating. The current study looked at determining whether high-fat diets or high-carb diets result in intake of greater calories.

For the study, the team housed a total of 20 adults who did not have diabetes for a 4 week continuous period. The participants included 9 women and 11 men and were given either a low-carb/animal-based diet or a low-fat/plant-based diet for a two-week period. After the initial two-week period, the participants were given the alternate diet. Both diets contained minimally processed foods and contained equal amounts of vegetables that were non-starchy. All participants had three meals each day and also snacks, and they could eat as much as they wanted.

The results have shown that the participants who were on the diet low in fat consumed 550 to 700 less calories daily than when they consumed the low-carb diet. And although there were big differences in intake of calories, they reported there were no differences in how they enjoyed their meals, in fullness between the two different diets and no problems with hunger.

Participants were able to lose weight on both diets, however, the diet that was low-fat resulted in a significant loss of their body fat. Although consuming food that has plenty of high glycemic carbohydrates that can result in significant swings in insulin and blood glucose, people who ate the low-fat/plant-based diet showed a pronounced reduction in intake of calories and also loss of body fat. This challenges the thought that diets that are high-carb can cause overeating. On the flip-side, the low-carb/animal-based diet did not cause weight gain although it was high in fat.

The findings have suggested that factors that can lead to weight gain and overeating are much more complex than a person’s consumption of fat or carbs. The team’s lab has shown that last year diets that were high in highly processed foods led to weight gain and overeating when compared to a diet that contained minimally processed foods when matched for at and carbs.

The low-fat/plant-based diet contained 75.2% carbs and 10.3% fat. The low-carb/animal-based diet was 75.8% fat and 10% carbs. Each diet contained close to 14% protein and were identical for total calories, although the diet low in carbs contained twice as many calories for each gram of food than the diet that was low-fat.

The low-fat diet consisted of food items like chickpeas, oranges, baked sweet potato and broccoli. The diet low in carbs consisted of food items like cauliflower rice and beef stir-fry. Participants were allowed to eat as much as they wanted and whatever was available with each diet.

The team notes that their findings do suggest there are benefits to both of the diets at least for the short-term. The plant-based/low-fat diet helped curb the appetite, the low-carb/animal-based diet showed more steady and lower glucose and insulin levels. However, they can’t really say whether the differences can be sustained long-term.

The study had not been designed to recommend diets for weight loss and participant’s results could have been different if they were wanting to lose weight. Additionally, all the meals were prepared and given to the participants in their inpatient setting. This could make results somewhat difficult to repeat in another setting where things such as food availability, food costs, and meal preparation restraints might make adherence to the diets more challenging. The clinical environment was tightly controlled however, which ensured the accuracy of the data and ensured the objective measurement of the participant’s food intake.

To view the original scientific study click below

Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake.

Intermittent Fasting and Ketogenic Diet for Joint Pain Relief

You start and end your day with pain. When the weather is humid, it’s worse. You feel older than you are. You wonder if it will ever end. That’s the predicament of joint pain sufferers. This predicament was definitely not the way you planned your life to be. Is there a remedy?

Defining the Joint Pain Dilemma

What It Feels Like
You know the symptoms because you feel them every day. The signs could be slightly different for each person: a mild ache, a severe burning, or a sharp sensation. For some people,it could include joint swelling and stiffness or red and warm skin. Sometimes it could produce weight loss, fatigue, or even fever.(1) Sometimes there is the challenge of lack of coordination and increasing disability.

What are the Causes?
Osteoarthritis, rheumatoid arthritis, bursitis, gout, and other forms of arthritis are the most common causes. There are also joint pains from strains or sprains or other injuries. In America, we eat too often,and we overeat. These bad habits cause inflammation, which causes disease.

Are There Different Kinds of Joint Pains?
Most joint pains, except from injuries, are related to some form of arthritis. And there are more than 100 forms of arthritis. Prominent among these 100 forms are Osteoarthritis, Rheumatoid Arthritis, Juvenile Arthritis, Spondyloarthropathies, Lupus erythematosus, Gout, Infectious and reactive arthritis, and Psoriatic Arthritis.(2)

The Enormity of the Problem
According to a study referenced by Web MD, a survey found that one-third of adults reported having joint pain in the last 30 days. The Arthritis Foundation has estimated that in America, about 50 million adults and 300,000 children have arthritis.(3)

Treating Joint Pain With Conventional Medicine

Medications and Physical Therapy
For both moderate and severe pain relief,non-steroidal medicines are recommended. Advil, Motrin, aspirin, Aleve, and Celebrex are common examples. Sometimes Tylenol works. If these do not produce the proper results, then a more potent form of opioid is prescribed.

Sometimes topical medications like Capsaicin and Ben Gay are used with a beneficial effect.

If the oral and topical medications do not help,you may choose one of several options of steroid injections. These may be effective for 3-4 months.

Sometimes the provider may recommend physical therapy and various home remedies. If a person is overweight, then exercise and losing weight will help.(4)

Preserve Joints
The primary goal of preserving joints, whether it is the shoulder, hip, knee, or elsewhere is to accomplish it without surgery, if possible. The top five non-surgical methods are listed below:

Injections of hyaluronic acid
Injections of platelet-rich plasma
Cellular stem-cell injections
Cartilage Transplant
Partial joint replacement

If the other remedies are ineffective, then a complete joint replacement is recommended.(5)

Are There Successful Proven Alternatives for Treating Joint Pain?

Intermittent Fasting
Intermittent fasting usually means that you eat all your meals during a period of 8 hours and then fast for 16 hours. The usual routine is to fast just two times a week, however some people do this every day as long as the fasting duration is not more than 16 hours. The time spent fasting depends on your choice. Common variations include fasting for ten, sixteen, twenty, and twenty-three hours. You eat your meal(s) in the remaining hours of that day. During the time of fasting you will need to drink an adequate amount of water.

Intermittent fasting helps with weight loss –which lessens the pressure on your joints. It also reduces inflammation in your body. Through weight loss and inflammation reduction, you can significantly reduce joint pain and preserve your joints.

Intermittent fasting is also known to relieve Rheumatoid Arthritis symptoms by boosting antioxidants’ blood levels and cutting inflammation.(6)

Ketogenic Diet
The ketogenic diet is high in fat and low in carbs, typically about 70% fat, 25% protein, and 5% carbohydrates. It substitutes body fat and diet fat (what you eat on the ketogenic diet) for carbohydrates to bring you to a natural metabolic state called ketosis.(7) At this point, fat is rapidly burned, causing weight loss. When you lose weight, you reduce the strain, pressure and weight on your joints.

The ketogenic diet is also an anti-inflammatory diet. It reduces ROS -reactive oxygen species which, in turn, reduces inflammation. It also boosts Adenosine –a human body produced chemical that reduces pain and inflammation. This anti-inflammatory benefit reduces joint pain significantly.

According to Healthline, here are some more benefits of the low carb ketogenic diet:
Reduces your appetite
Visible weight loss results occur in the first couple of weeks
A significant portion of fat loss from your abdominal cavity
Triglycerides drop significantly,lowering your heart disease risk
Increases your HDL (good) cholesterol level
Reduces Blood Sugar and insulin levels?May lower blood pressure
Useful in combatting metabolic syndrome –thus lowering heart disease and diabetes risk
Lowers your bad LDL cholesterol level
Healthline concludes their report with this comment: “Few things are as well established in nutrition science as the immense health benefits of low-carb and ketogenic diets.”(9)

What Happens When You Combine Intermittent Fasting and Ketogenic Diet?
(Caution: These methods may not work for everyone. If you have a pre-existing health problem or are pregnant, you should discuss this with your doctor).

The benefits of these health tools or methods are listed earlier in this article.

But when you combine them? WOW!

Each one alone is a powerful tool, but you are headed for some spectacular results when you combine them. You will reach ketosis faster. Fat loss will be more rapid. You may preserve muscle mass,and your energy level will be up. You may reduce hunger and promote a full feeling.(10)

What Are You Waiting For? Get Started Today!

Sources:
1. “Joint Pain Causes and Treatment Options,” Last updated June 19, 2020 https://www.verywellhealth.com/severe-joint-and-muscle-pain-arthritis-22499812
2. “What Type of Arthritis Do You Have,” Last updated December 10, 2018 https://www.healthline.com/health/arthritis-types
3. “Joint Pain,” Reviewed June 17, 2019 (https://www.webmd.com/pain-management/guide/joint-pain#1)
4. Ibid
5. “Joint Preservation vs. Replacement: What’s Your Best Option,” August 22, 2017 https://health.clevelandclinic.org/joint-preservation-vs-replacement-whats-your-best-option/
6. “Popular Diets and Your RA,” Reviewed October 8, 2020 https://www.webmd.com/rheumatoid-arthritis/ra-popular-diets
7. “What Is Ketosis, and Is It Healthy?,” Reviewed October 13, 2020 https://www.healthline.com/nutrition/what-is-ketosis
8. “Can Keto Help With Rheumatoid Arthritis?,” Reviewed September 12, 2019https://perfectketo.com/rheumatoid-arthritis-diet/
9. “10 Health Benefits of Low-Carb and Ketogenic Diets,” Written and reviewed November 20, 2018 https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets#TOC_TITLE_HDR_11
10. “Intermittent Fasting and Keto: Should You Combine the Two?,” Written November 5, 2018 https://www.healthline.com/nutrition/intermittent-fasting-and-keto#benefits

And Many Additional Sources

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