Latest news with #FrontiersinNutrition
The Sun
4 days ago
- Health
- The Sun
Skipping meals could spell trouble for your health
PETALING JAYA: That skipped breakfast or late-night snack might seem harmless but over time such habits can quietly raise the risk of developing gallstones, medical experts warn. Universiti Malaysia Terengganu food biochemistry and biophysics lecturer Assoc Prof Dr Mohamad Khairi Zainol referred to a study published in Frontiers in Nutrition, which found that individuals who frequently skip breakfast face a 20% to 30% higher risk of gallstone formation. 'One study revealed that 4.5% of participants had cholesterol-saturated bile after fasting for nine hours, a figure that soared to 54.5% after 16 hours,' he said. He also warned against regular late-night snacking on high-fat foods as bile secretion naturally slows in line with the body's circadian rhythm. 'When fat-rich foods are consumed during this period bile doesn't flow effectively, resulting in higher concentration and an increased risk of crystallisation,' he explained. Irregular meal timings disrupt the gallbladder's normal contractions, leading to bile stasis. Such eating patterns are also linked to higher calorie intake, poor dietary quality and greater metabolic stress. A study featured in EatingWell found that eating after 8pm could double the risk of digestive discomfort, while meals between 5pm and 7pm were better aligned with the body's natural rhythm and supported healthier bile flow. Khairi noted that bile plays a vital role in breaking down fats and absorbing fat-soluble vitamins such as A, D, E and K. 'Disrupted eating patterns impair these functions and can negatively affect overall digestive health,' he said. To support healthy bile flow and gallbladder function, he recommended a diet rich in fibre, healthy fats, bitter herbs and hydrating foods. 'Leafy greens, whole grains, olive oil, avocados and probiotic-rich foods are excellent options,' he added. 'At the same time, refined carbohydrates, fried foods and excessive alcohol should be avoided.' Cengild GI Medical Centre senior consultant gastroenterologist and hepatologist Datuk Dr Tan Huck Joo explained that gallstones form when there is a chemical imbalance in bile, most often due to excessive cholesterol. 'When the liver produces more cholesterol than bile can dissolve, soft cholesterol stones may develop,' he said. 'In other cases, excess bilirubin results in pigment stones, which are harder and black in colour.' Poor gallbladder emptying – often caused by skipping meals – leads to bile stagnation, creating ideal conditions for stone formation. While some people experience symptoms such as upper abdominal pain, bloating or back pain, many remain symptom-free. 'These silent gallstones often go undetected and may not require treatment. 'However, if complications such as inflammation, infection or a blocked bile duct arise, symptoms such as fever or jaundice can occur,' he said. In more serious cases, conditions such as empyema (pus in the gallbladder), acute pancreatitis or severe infection may develop. 'After meals, the gallbladder contracts to release bile into the small intestine. Skipping meals reduces this contraction, leading to bile stasis,' he said. He also highlighted that women are particularly susceptible due to higher oestrogen levels, which increase cholesterol in bile and reduce gallbladder motility. 'Those over 40 are also more at risk as metabolic processes slow with age, affecting bile composition and gallbladder function.' Obesity is another significant risk factor as an overweight individual's liver produces more cholesterol than bile can process. 'Rapid weight loss contributes too, it causes the liver to release more cholesterol, upsetting the bile's delicate balance,' he said. Beyond gallstones, skipping meals can destabilise blood sugar levels, increase insulin resistance and elevate the risk of chronic conditions such as diabetes. Irregular eating habits may also lead to overeating, digestive problems, anxiety, poor memory and hormonal imbalances. 'For young women, these behaviours can even lead to irregular or missed periods.' He added that although gallbladder cancer is rare, long-term inflammation caused by untreated gallstones could increase the risk over time.
Time of India
26-05-2025
- Health
- Time of India
Intermittent fasting after 60: Is it safe and effective?
New Delhi, Oct 1 (IANS) Finding it hard to manage blood sugar levels? Take heart, limiting your food consumption to a 10-hour window daily may keep your diabetes in check, according to a study. I ntermittent fasting (IF) has become one of the most talked-about health trends in recent years. From weight loss to better blood sugar control, its benefits are widely praised. But what about older adults? Can people over 60 safely try intermittent fasting—and more importantly, does it actually help? Let's explore the science and expert advice behind fasting in the later decades of life. What is Intermittent Fasting, Exactly? Intermittent fasting doesn't focus on what you eat, but when you eat. The most common pattern is the 16:8 method—16 hours of fasting followed by an 8-hour window to eat. There's also the 5:2 method, where you eat normally for five days and cut down calories (about 500-600) on two non-consecutive days. These patterns allow the body to rest from constant digestion, encouraging fat-burning and cellular repair. Is Intermittent Fasting Safe for Seniors? Yes, with caution. For healthy adults over 60, intermittent fasting can be safe—but it depends on individual health conditions and lifestyle. Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like 5 Books Warren Buffett Wants You to Read In 2025 Blinkist: Warren Buffett's Reading List Undo Seniors often have different nutritional needs, medications, or chronic conditions that must be considered. According to a review , intermittent fasting may offer metabolic benefits for older adults, including improved insulin sensitivity and reduced inflammation. But skipping meals can also lead to fatigue, dizziness, or nutrient deficiencies if not done right. Potential Benefits of Intermittent Fasting After 60 1. Better Blood Sugar Control Fasting may help regulate insulin levels and reduce blood sugar spikes. This can be helpful for seniors managing prediabetes or type 2 diabetes—although medication timing must be monitored carefully. 2. Weight Management With age, metabolism slows down and losing weight becomes harder. IF can create a natural calorie deficit, which may support healthy weight loss—especially around the belly. 3. Cellular Repair and Brain Health Fasting activates autophagy, the body's process of cleaning out damaged cells. Some studies suggest this may have protective effects on brain aging and cognitive health. 4. Reduced Inflammation Chronic inflammation is linked to many age-related diseases. Intermittent fasting may lower inflammatory markers in the body, according to research published in Frontiers in Nutrition (2020). Possible Risks Seniors Should Watch Out For 1. Low Energy or Dizziness Older adults may become light-headed if fasting too long, especially if they have blood pressure or blood sugar issues. 2. Nutrient Deficiencies Eating fewer meals means fewer chances to get essential nutrients like calcium, vitamin B12, and protein—important for muscle and bone health in seniors. 3. Medication Conflicts Fasting can interfere with medications that require food, such as those for diabetes, thyroid, or heart conditions. Smart Tips for Seniors Trying Intermittent Fasting Start slowly: Begin with a 12:12 or 14:10 schedule before moving to longer fasts. Stay hydrated: Drink plenty of water, herbal teas, and broth during fasting hours. Prioritize nutrient-rich meals: Focus on whole foods rich in fiber, protein, and vitamins. Avoid heavy workouts while fasting: Especially if you're new to it or taking medications. Always consult a doctor: Get personalized advice before starting IF, especially if you have health conditions or are on medications. Final Verdict: Is It Worth Trying? Intermittent fasting can be both safe and effective for many adults over 60—but it's not a one-size-fits-all. When done thoughtfully and with medical guidance, IF may offer benefits like improved metabolism, better weight control, and even cognitive support. However, the priority should always be balanced nutrition, regular physical activity, and maintaining energy levels to support healthy aging. One step to a healthier you—join Times Health+ Yoga and feel the change
Daily Mirror
21-05-2025
- Health
- Daily Mirror
Weight loss jabs warning over protein and nutrients
People using GLP-1RA drugs are being urged to check their diets People using weight loss injections, specifically GLP-1RA drugs, are being urged to take a good look at their diet. These medications can enhance weight loss efforts, which might mislead people into believing they're living more healthily than they were before. Recent research published in Frontiers in Nutrition found that people on these medications are likely to be missing a broad array of nutrients. Protein consumption in particular was "significantly under daily needs" but people were still eating more than their recommended calories. The authors of the study have called upon healthcare practitioners to refine their dietary advice for patients on these drugs in order to avoid "unintended health consequences". They recommended nutritionists and other specialists play a part in managing a patient's journey with weight loss medications. The study spanned September to October 2024 and involved 69 participants who had been on GLP-1RA drugs for a minimum of one month. It specifically targeted people who didn't have formal meal plans or nutritional guidance programmes. The participants self-reported their food intake and interactions with healthcare providers. The results noted the average caloric intake was 1,700kcal for women and 1,933kcal for men. This is actually higher than standard advice for people on these pharmaceuticals, which typically calls for a daily intake of 1,200-1,500kcal for women and no more than 1,800kcal for men. Participants were consuming excessive amounts of fats, particularly saturated fats. On the other hand, they were significantly lacking in major nutrients like: Fibre Calcium Iron Magnesium Potassium Choline Vitamins A, C, D and E The lack of protein in their diet is a particular worry. This essential food group helps maintain your lean muscle mass during weight loss and plays a key role in metabolic health and weight management. Less than half of the respondents were meeting the minimum daily requirements for protein intake. The experts cautioned that such a lack of vital nutrients in someone's diet can lead to severe long-term effects, including deterioration of cardiovascular health and bone density. One major issue researchers identified was a lack of awareness. They discovered people often overestimate their fruit and vegetable consumption, indicating a need for better education on portion sizes. Interestingly, the study revealed no difference in dietary intake based on the duration of GLP-1RA use. A total of 39% had been using it for over a year and nearly half intended to continue its use indefinitely. This is despite the reported side effects, which included nausea, diarrhoea and fatigue. It's also suggested that these medications could influence food preferences. This might result in people eating less of certain foods. A total of 80% reported experiencing greater weight loss with these medications compared to traditional weight loss methods.
Daily Record
30-04-2025
- Health
- Daily Record
Anti-inflammatory spice that could help lower cholesterol levels
Recent studies have shown that a well-loved spice could be the key to reducing cholesterol and even fighting cancer. This particular fruit is packed with a compound renowned for its multitude of health benefits. Chilli peppers are emerging as a potential ally for heart health and more, due to capsaicin, the fiery component that gives chillies their heat, reports the Express. Not only does capsaicin bring the spice to chillies, but it also has properties that may lower cholesterol and help in the fight against cancer and arthritis. A 2022 study published in the Frontiers in Nutrition journal highlighted capsaicin's effects on cholesterol levels. This research involved an analysis of nine controlled trials with 461 patients suffering from metabolic syndrome—a combination of health issues that heighten the risk of type 2 diabetes, heart disease, and stroke. The results showed that capsaicin significantly reduced total cholesterol and low-density lipoprotein cholesterol, commonly known as "bad" cholesterol. The study's authors stated: "Capsaicin (CAP) supplementation is a promising approach to decreasing total cholesterol and low-density lipoprotein cholesterol levels in patients with metabolic syndrome. However, short-term (less than 12 weeks) use of CAP in women may also reduce triglycerides [a type of fat found in the blood] levels." Other studies have suggested that chillies and their fiery compound capsaicin might be useful in combating heart disease. A standout piece of research published in the Journal of the American College of Cardiology from 2019 highlighted a connection between regular chilli consumption and a decreased risk of heart disease mortality. The study scrutinised the eating habits and health records of over 22,000 individuals living in Southern Italy, with an average follow-up period just over eight years. The results were quite remarkable: individuals who ate chilli peppers more than four times per week appeared to have about one-third reduction in death risk from heart disease compared to those who avoided these piquant pods. Intriguingly, this benefit seemed to hold true regardless of whether participants adhered to a Mediterranean diet or consumed less healthy diets. The researchers concluded: "In a large adult Mediterranean population, regular consumption of chilli pepper is associated with a lower risk of total and cardiovascular disease (CVD) death independent of CVD risk factors or adherence to a Mediterranean diet. Known biomarkers of CVD risk only marginally mediate the association of chilli pepper intake with mortality." Adding to the wealth of knowledge, a 2021 study published in the Angiology journal brought together data from four separate studies examining the intake of spicy food – specifically chilli peppers, chilli sauce, or chilli oil – and its connection to cardiovascular disease. This collective research, involving 564,748 participants over an average period of 9.7 years, uncovered an intriguing association between regular consumption of spicy food and health advantages. Researchers identified that individuals who frequently enjoy spicy foods have a lower mortality risk overall, as well as reduced death rates from cardiovascular diseases. Their findings revealed: "The pooled data suggested that compared with people who did not regularly consume spicy food, regular consumers of spicy food experienced a 12% lower risk of all-cause mortality." Moreover, they noticed that eating spicy food correlates significantly with a decreased risk of death from heart disease but found no similar link regarding cerebrovascular conditions. In their conclusion, the researchers indicated: "Available epidemiological studies suggest that the consumption of spicy chilli food is associated with reduced risk of all-cause as well as heart disease-related mortality. Further studies in different populations are needed to confirm this association." In a study featured in the 2022 edition of the Molecules journal, it was suggested that capsaicin could play a crucial role in warding off obesity. The research also pointed out its anti-inflammatory and anti-cancer qualities. The scientists involved noted: "Capsaicinoids act against high cholesterol levels and obesity, show anticancer effects, and are used to treat arthritis pain."
Express Tribune
28-04-2025
- Health
- Express Tribune
7 surprising foods that boost your gut health (backed by science)
When people think of gut health, they usually picture yogurt, kefir, or maybe the occasional probiotic supplement. But the truth is, maintaining a healthy gut microbiome goes far beyond the usual suspects. Your gut, home to trillions of bacteria, plays a vital role not only in digestion but also in immunity, mental health, and even skin clarity. According to a 2022 review published in Nature Reviews Gastroenterology & Hepatology, diverse diets rich in prebiotics, polyphenols, and fermented foods are key to cultivating a thriving microbiome. If you're looking to support your gut health in a more creative way, here are seven unexpected foods, backed by science, that can make a real difference. 1. Dark Chocolate Good news for chocolate lovers: dark chocolate (at least 70% cocoa) contains polyphenols that act like fuel for beneficial gut bacteria. Research in Frontiers in Nutrition (2021) shows that cocoa flavonoids help increase populations of Lactobacillus and Bifidobacterium, two crucial "good" bacteria. 2. Seaweed Popular in Japanese cuisine, edible seaweeds like nori, wakame, and kombu are rich in fibre and unique polysaccharides. Studies, including one in Marine Drugs (2020), show that these fibres serve as excellent prebiotics, feeding beneficial bacteria and even supporting the growth of less common gut microbes. 3. Green Bananas While ripe bananas are a source of simple sugars, unripe green bananas are packed with resistant starch, a type of fibre that resists digestion and feeds healthy gut bacteria. Clinical research published in The American Journal of Clinical Nutrition (2019) found resistant starch can boost butyrate production, a short-chain fatty acid crucial for colon health. 4. Artichokes Jerusalem and globe artichokes are among the richest natural sources of inulin, a powerful prebiotic fibre. A study in The British Journal of Nutrition (2016) found that consuming artichoke extract significantly increased Bifidobacteria levels in healthy adults. 5. Miso This fermented soybean paste is a staple in Japanese cooking and is loaded with probiotics. According to a 2022 paper in Foods, regular consumption of miso can enhance microbiota diversity and reduce markers of inflammation in the gut. 6. Pistachios These nuts are more than just a snack — they are packed with fibre and polyphenols. A controlled trial published in The Journal of Nutrition (2014) found that participants who ate pistachios daily had significantly higher levels of beneficial gut bacteria compared to those who ate almonds. 7. Pomegranate Seeds Bursting with antioxidants and fibre, pomegranate seeds (also called arils) have been shown to modulate the gut microbiome positively. A 2021 review in Nutrients found that pomegranate polyphenols can promote the growth of anti-inflammatory bacterial strains and may help repair the gut lining.
