Reform Health Digest

     Digesting and diffusing nutritional findings and information 

By: Ryan Holmes

Fresh from the GI tract:  Scientific articles of the month

Diet and Nutrition

Reducing total calories may be more effective for weight loss than intermittent fasting:

Various dieting techniques have become more and more popular over the years. Strategies like intermittent fasting, one or two meals a day, high carb or low carb and skipping breakfast are some of the strategies people may try when trying to lose weight. While these may contribute to a person’s ability to lose weight, unfortunately they are not magical and alone will not always lead to the desired outcomes. When it comes to weight, the ultimate driver of weight is how many calories are consumed compared to how many calories are burned. While there may be some differing circumstances that alter how many calories a person consumes or burns, that does not change the fact that calories still need to be taken into consideration.

This observational study followed 550 participants for 6 years and studied the associations between time between the first and last meals of the day and their impact on weight. This study found that “Meal timing was not associated with weight change during the six-year follow-up period” , larger meals were associated with larger weight compared to smaller meals, and the average time between first and last meal was 11.5 hours. While the study does have limitations, it does go to show that calories are still the ultimate determining factor in weight compared to meal timing. Meal timing can still be a very useful tool a person can use to help control calorie intake and should be used for those who find it useful. However, intermittent fasting alone may not be the magic pill a person is looking for to control weight if calories are still consumed in excess.

The takeaway: Controlling calories is more important for weight than meal timing. However, controlling the amount of time in a day you eat may be a helpful tool for managing weight.

Dietary choline intake is necessary to prevent systems-wide organ pathology and reduce Alzheimer's disease hallmarks:

Choline is a dietary nutrient most similar to the B vitamin family that is used in various pathways in our bodies to maintain proper health, including brain health. While some choline can be made within our bodies, the rest of what we require in a day is obtained through intake of foods such as eggs, broccoli, beans, meat and poultry. It is actually estimated that up to 90% of Americans are not meeting the daily requirement for dietary choline intake. Alzheimer's disease is one of the most prevalent diseases in the United States estimated to be affecting more than 6 millions Americans.

This study in mice  was a case control study that took mice and either reduced their choline intake to mimic poor dietary intake or fed them adequate choline. The group that was deprived of the dietary choline experienced increased weight, and impaired motor function and glucose metabolism. With respect to the development of Alzheimer’s, the choline deficient mice experienced hyperinflammation, mitochondrial dysfunction and glucose metabolism impairments.

The estimated daily requirement for choline intake is estimated to be at ~550 mg/day for men and 425mg/d for women. This of course is not taking into account people who may have altered their genetic ability to produce it themselves (like me!) which would then increase the dietary requirement. Some good food sources of choline are: Beef liver, wheat germ, Whole egg, beef, scallop, salmon, chicken, brussel sprouts and broccoli.

The Takeaway: Choline is an essential nutrient needed not only for brain health but  potentially preventative for Alzehimer’s. 4 eggs a day can meet the daily requirement for *most* people.

Gut Health

Gut microbial modulation by culinary herbs and spices

When it comes to herbs and spices they are more known for their role in giving food distinct flavors and smells than they are their role in gut health. This study looked into the role of herbs and spices and how they can impact a person's gut health and the microbes living inside them. Ayurveda is an ancient system based out of India that practices the use of herbs and spices for their medicinal properties. Ancient texts from Rome and Greece contain references to the use of basil, mint, thyme and rosemary. Modern day Mediterranean diet is known for its inclusion of fresh fruits, vegetables and spices, all of which impact the gut in various ways. “The reason that some herbs were consumed for certain illnesses in  ancient times may not always rest on evidence-based evaluation of their benefits, but on other, sometimes metaphysical qualities of the herbs and perceived origin of illness.”

Inflammation of the gut was shown to be reduced in response to exposure to ginger, turmeric and oregano and may be of benefit to those who experience Inflammatory Bowel Disease or other conditions involving impairment of the gut barrier function.

While obesity has many contributing factors, the ratio of certain bacterial species in the gut is also associated with the condition. The use of spices can be helpful in improving the balance between the bacterial colonies found in the gut.

The takeaway: Use herbs and spices in your cooking to not only enhance the flavor of the meal, but also the potential gut supporting aspects as well.

Effects of dietary irritants on intestinal homeostasis and the intervention strategies

The gut is a very underrated and under appreciated system of the human body. The gut is also considered to be a part of the outside of the human body as it is a long tube that passes through the center of us and has select barriers for allowing substances inside.  Everyday it is exposed to countless molecules and organisms that can potentially become harmful to the host. The gut contains up to 80% of the immune system found in humans and is there to protect us.

“Dietary irritants are ingredients that stimulate the nervous system and induce somatosensory responses.” In other words, these are molecules that can induce a sensation (pleasure, pain etc). The list of dietary irritants include alcohol, high fat, indigestible texture (fiber), low pH, low temperature, raw foods and refined carbohydrates. These foods can cause an array of sensory reactions like  “pain, fever, rapid heartbeat, diarrhea, erythema, nausea, syncope, and increased secretion of saliva and sweat” (think spicy foods).

“Dietary irritants have some commonalities, including substantial effects on the gastrointestinal tract and dose–effect relationships. Most are plant-derived irritants and others are low-temperature irritants associated with neural receptors. Except for ethanol, their effects on different sites are double-sided, and their mechanisms vary. Furthermore, the role of dietary irritants in the intestinal tract varies among the intestinal barriers. “

The intestinal barrier can be broken down into the following: the biological barrier (gut bacteria), chemical barrier (intestinal fluids), mechanical barrier (the intestinal cells) and the Immunological barrier (immune system). All of the above irritants can have an impact (positive or negative) on each of these barriers, depending on the person, frequency of exposure and current state of each barrier.

The Takeaway: Some dietary irritants may have an impact on different people in regards to digestive comfort / health. Knowing  the various kinds may help with elimination and digestive comfort.

Exercise and Lifestyle

Rx for prolonged sitting: A five-minute stroll every half hour

“Mounting evidence suggests that prolonged sitting -- a staple of modern-day life -- is hazardous to your health, even if you exercise regularly. Based on these findings, doctors advise all adults to sit less and move more.”

Unfortunately, sitting all day is very common in this day and age due to work, commuting, school and other lifestyle based reasons. There is plenty of evidence to show that prolonged periods of sitting is not good for us and can have negative impacts on our health, especially for those who do not offset it with any exercise during the week. This study showed that walking for just 5 minutes every 30 minutes can benefit our health by reducing blood pressure and blood glucose levels. Not only that, but getting up and moving also helped to improve mood and cognition for participants.

The Takeaway:  Get up and walk for 5 minutes every 30 minutes to benefit your health.