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Category: Healthy Lifestyle

  • Intermittent Fasting

    Time-Restricted Eating (TRE), also known as intermittent fasting, which involves confining food intake to an 8-hour window each day without the need for calorie counting, has proven to be more effective in promoting weight loss in individuals with type 2 diabetes and obesity compared to traditional calorie restriction. Furthermore, both approaches resulted in a notable reduction in A1c levels compared to those who received no intervention.

    In a six-month clinical trial involving 75 adult participants with type 2 diabetes and obesity, individuals were randomly assigned to one of three groups: the 8-hour TRE approach (eating only from noon to 8 PM without calorie counting), a 25% daily calorie restriction, or a control group. The findings of the study demonstrate that Time-Restricted Eating is a safe and viable option for individuals managing type 2 diabetes, whether they are relying solely on dietary modifications or combining them with medication. However, it’s important to note that for those taking sulfonylureas and/or insulin, adopting a TRE regimen will necessitate adjustments in their medication regimen and regular monitoring, especially during the initial stages of implementing this dietary approach.

    Disclaimer: The medical information on this site is provided as an information resource only and is not to be used or relied on for any diagnostic or treatment purposes. This information does not substitute for professional diagnosis and treatment. Please do not initiate, modify, or discontinue any treatment, medication, or supplement solely based on this information. Always seek the advice of your health care provider first. Full Disclaimer 

  • How Exercise Prevents Cancer

    A recent study has shed light on the connection between exercise and cancer prevention, specifically in individuals with Lynch syndrome, a genetic condition associated with a heightened risk of early-onset cancer. Researchers at the University of Texas MD Anderson Cancer Center discovered that engaging in intense exercise for just forty-five minutes, three times a week, can significantly reduce the risk of cancer in these patients.

    The study’s findings revealed that this level of exercise had a profound impact on the immune system’s ability to combat cancer cells. All twenty-one participants in the study had Lynch syndrome and were divided into two groups: one received a 12-month exercise program, while the other did not. Researchers closely monitored their cardio and respiratory fitness levels and tracked immune cells, including natural killer cells and CD8+ T cells, in both their blood and colon tissues.

    These immune cells play a crucial role in targeting foreign entities, such as cancer cells, and the exercise group exhibited heightened activity in these cells. Additionally, individuals in the exercise group experienced a decrease in the levels of the inflammatory marker prostaglandin E2 (PGE2), which was closely associated with the increased activity of immune cells. Both of these changes suggest a more robust immune response. Scientists believe these changes are linked to an enhanced “immune surveillance” system in the body, which helps detect and eliminate cells that could otherwise become cancerous.

    Scientific evidence has long supported the idea that regular exercise can contribute to cancer prevention. A comprehensive systematic review conducted in 2019, comprising over 45 studies and several million people, provided strong evidence that exercise can reduce the risk of various cancers, including bladder, breast, colorectal, and gastric cancers, by as much as 20%.

    According to the American Cancer Society, lifestyle factors, such as physical inactivity, excessive body weight, alcohol consumption, and poor nutrition, contribute to over 15% of cancer-related deaths in the United States (excluding tobacco-related cancers). To mitigate cancer risk, the society recommends 150 to 300 minutes of moderate-intensity exercise per week. Remarkably, the study participants experienced a significant immune response with just 135 minutes of high intensity exercise each week.

  • Why It’s harder to Stand Up as You Age: The Science Behind Your Stiff Joints and Tight Muscles

    Unfortunately, we do get less flexible as we get older. Clinicians even have a test called ‘Sit to Stand’ (measuring the ability to stand up from a chair), widely used to examine physical function and screen older people at risk of falls and frailty.

    There are lots of reasons why standing up gets harder as we age. It’s thought that our tendons get tighter around joints and the cartilage between our joints deteriorates. There is also a general deterioration in ligaments and a reduction in fluid within the joint (synovial fluid) along with tightening of muscles surrounding the joint.

    Our muscle mass also reduces as we get older, especially muscles such as the quadriceps (around the front of your thighs), which are needed to help us stand up from a chair.

    But the good news is that these changes may be slowed down. Regular physical activity is thought to slow down the deterioration in our flexibility, along with the other benefits it has for bone density, cardiovascular health and our mental health.

    Studies have shown that people who are physically active can achieve a greater range of motion than sedentary individuals, even in older age. It is recommended that older adults should do activities that improve strength, balance and flexibility at least twice a week, as well at least 150 minutes of moderate-intensity activity a week (or 75 minutes of vigorous-intensity activity if you’re already active).

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