Eating your daily calories within a consistent window of 8-10 hours is a powerful strategy to prevent and manage chronic diseases such as diabetes and heart disease, according to a new manuscript published in the Endocrine Society’s journal, Endocrine Reviews.
Time-restricted eating is a type of intermittent fasting that limits your food intake to a certain number of hours each day. Intermittent fasting is one of the most popular diet trends, and people are using it to lose weight, improve their health and simplify their lifestyles.
“People who are trying to lose weight and live a healthier lifestyle should pay more attention to when they eat as well as what they eat. Time-restricted eating is an easy-to-follow and effective dietary strategy that requires less mental math than counting calories,” said Satchidananda Panda, Ph.D., of the Salk Institute for Biological Studies in La Jolla, Calif. “Intermittent fasting can improve sleep and a person’s quality of life as well as reduce the risk of obesity, diabetes and heart disease.”
In the manuscript, the researchers explore the science behind time-restricted eating, recent clinical studies and the scope for future research to better understand its health benefits. Recent research has revealed that genes, hormones and metabolism rise and fall at different times of the 24-hour day. Aligning our daily habit of when we eat with the body’s internal clock can optimize health and reduce the risk or disease burden of chronic conditions like diabetes, heart disease and liver disease.
“Eating at random times breaks the synchrony of our internal program and make us prone to diseases,” said Panda. “Intermittent fasting is a lifestyle that anyone can adopt. It can help eliminate health disparities and lets everyone live a healthy and fulfilling life.”
Other authors of the study include: Emily Manoogian of the Salk Institute for Biological Studies; Lisa Chow of the University of Minnesota in Minneapolis, Minn.; Pam Taub of the University of California, San Diego, in La Jolla, Calif.; and Blandine Laferrère of the Columbia University Irving Medical Center in New York, N.Y.
The study received funding from the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), the National Institute on Aging, the National Cancer Institute, the Larry l. Hillblom Foundation, the Wu Tsai Human Performance Alliance, the U.S. Department of Defense and the Federal Emergency Management Agency.
A surprising discovery may offer a promising new direction in the study of multiple sclerosis and other diseases of hypomyelination – when axons of neurons are not covered sufficiently in fatty sheaths (myelin), which disrupts communication between nerve cells.
While investigating potential mechanisms of brain tumor formation, Oren Becher, MD, from Ann & Robert H. Lurie Children’s Hospital of Chicago, and colleagues, found that overexpression of a growth factor receptor (called PDGFRA) in a mouse model did not cause tumors, as anticipated. Instead, they observed severe hypomyelination, which manifested as impaired balance, and hindlimb and tail tremors. Their findings were published in the journal Brain and Behavior.
“Our study provides a new model for studying hypomyelination,” said Dr. Becher, senior author on the study, Rory David Deutsch Malignant Brain Tumor Research Scholar at Lurie Children’s and Associate Professor of Pediatrics, Biochemistry and Molecular Genetics at Northwestern University Feinberg School of Medicine. “Blocking this receptor might prove to be a novel strategy to treat myelination disorders like multiple sclerosis. Of course, more research is needed to confirm our results and explore further.”
Dr. Becher pointed out that the current study focused on prenatal events, which might explain why no tumors were formed, since timing is very important in cancer development.
“We saw that too much PDGFRA interfered with differentiation of progenitor cells that give rise to cells that make myelin,” said Dr. Becher. “These progenitor cells, which continue to be generated throughout the human lifespan, are known to be the cell of origin for brain tumors like diffuse midline glioma. Our findings suggest that the mechanisms we observed might spur brain tumor development at a postnatal stage.”
“I would like to express my profound gratitude to the Rory David Deutsch Foundation and Lurie Children’s for their vision, confidence and support of this research,” said Dr. Becher.
Research at Ann & Robert H. Lurie Children’s Hospital of Chicago is conducted through the Stanley Manne Children’s Research Institute. The Manne Research Institute is focused on improving child health, transforming pediatric medicine and ensuring healthier futures through the relentless pursuit of knowledge. Lurie Children’s is ranked as one of the nation’s top children’s hospitals by U.S. News & World Report. It is the pediatric training ground for Northwestern University Feinberg School of Medicine. Last
Constant video conferencing could be creating a hidden epidemic of eye issues.
Blepharitis is a common eye condition causing inflammation of the eyelids. Usually affecting both eyes at once, although sometimes being worse in one eye, the condition can be categorised into two types. Anterior blepharitis results in inflammation at the base of the eyelid and can be caused by bacteria like staphylococci, or seborrhoeic dermatitis. Posterior blepharitis, on the other hand, results in inflammation of the meibomian glands, which help to produce tears1.
Pharmacist Sultan Dajani and advisor to Golden Eye®- makers of a range of drops and ointments to treat conjunctivitis, styes and blepharitis says: “Blepharitis is estimated to account for around 5% of eye-health- related GP visits and a survey of eye health professionals in the US found blepharitis in 37% of ophthalmology (the diagnosis and treatment of eye disorders) cases and 47% of optometry (the examination of the eyes to detect vision defects and eye health issues) cases2. So, while it may seem like a mild irritation, blepharitis is no small issue – especially when you consider that those figures were gathered before the pandemic turned the world upside down.”
All eyes on Zoom culture
For many of us life has changed dramatically, in all sorts of ways, since March 2020, with one of the biggest adaptations for office workers being a shift to working from home for 100% of their working week. While this may bring certain wellbeing advantages to some, such as eliminating gruelling commutes, and freeing up more time to sleep and to prepare nutritious meals, there are also wellbeing disadvantages to leaving office life behind.
Pharmacist Sultan Dajani
adds: “People
who used to physically
go to work in an
office each day
are missing
out on a
lot
of their former in-person
social interaction. Work matters once discussed
over a cuppa in the office kitchen are now resigned
to video conferencing calls. This in itself
may not seem like a huge issue (some may even
prefer it this way) but when
you add it to the other 7+ hours workers
are
now spending in front of a screen,
it
doesn’t leave much
respite for the eyes.”
“According to a recent study, 93.6% (381/407) of people increased their digital device time after lockdown was put in place, equating to an average increase of 4.8 hours a day, and raising the average amount of screen time per day to 8.65 hours3. Sitting in front of a screen all day, focusing our eyes on one place, may cause us to blink less often4. This can present a big problem for the eyes as blinking is essential to spread tears over the ocular surface. If this isn’t happening at the required rate, the tear film can evaporate, which can irritate the cells lining the cornea, leading to inflammation and discomfort.”
“Adding insult to injury, the blue light from a screen is a powerful
suppressor of melatonin, which we need to secrete to get
a good
night’s sleep5. Being
exposed to it for prolonged periods, especially before bedtime can
mean it takes us
longer to get to
sleep, and result in poorer quality sleep. This, in turn, can
have an effect on how well our
body’s immune system is able to fight off infections6 like blepharitis.”
Fighting
inflammation with the dermatitisdietAtopic dermatitis
is
a condition that can
similarly be worsened by a weakened immune system due to a lack of sleep,
and this common skin
condition can actually be the cause of blepharitis7.
However, there are some dietary considerations to experiment with, which
may help alleviate
irritated skin, and eyes.
These include
checking you’re not sensitive to common
allergens, such as dairy,
eggs, soy, gluten,
nuts, fish and shellfish. Foods
containing trans fats, like shop-bought cakes, margarine and
processed foods, and
those high in sugar, such as sweets,
soft drinks and desserts can cause inflammation in the body8 and result
in dermatitis flare ups.
However, there are also some foods that it might be good to get more
of, to help balance
the body’s inflammatory response mechanism9. These include omega-3-rich oily fish, such
as salmon, mackerel, anchovies, sardines, herring and trout. Similarly, quercetin, a natural chemical
found in plants like spinach,
broccoli, apples and blueberries, is an antihistamine and antioxidant, which may help
bring the inflammatory response under
control in the event of
a dermatitis flare
up10.
Due to the strong link between good gut health
and a properly functioning immune system, it’s also a good idea
to feed your microbiome to
help your body combat
dermatitis11.
Probiotic foods such as natural yoghurt,
pickles, fermented cheeses, kefir, sauerkraut and
kombucha are great sources of food
for your beneficial
bacteria. Your immune system will also thank you for including
a wide variety of colours
and
types of vegetables and fruits in
your daily diet, helping
you achieve optimal
levels of key micronutrients to
maintain good health.
Keep it clean
If
you do find yourself prone to bouts of blepharitis, wearing
contact lenses and makeup
– especially eyeliner – should be
avoided during flare ups. One of the most effective
things you can do to alleviate the symptoms
is to keep your eyes clean.
The
NHS12 recommend cleaning
your eyes at least once a day, even once your symptoms have started to
clear up, and break
it down into three simple steps:
Soak a clean
flannel or cotton
wool in warm water and
place it on
your eye for
10 minutes.
Gently massage each eyelid for
about 30 seconds.
Clean each eyelid using cotton wool or a cotton bud.
They also suggest that
it might be
helpful to use a small amount of baby
shampoo in the water. A
separate cotton
wool pad or flannel
soaked in water should
be used for each eye,
wiping from the corner nearest the nose outwards to avoid spreading the infection to
the other eye, if possible.
It may sound like an old superstition – but on some standard quantitative sensory tests, weather-related factors do indeed affect pain tolerance, suggests a study in PAIN®, the official publication of the International Association for the Study of Pain (IASP).
“Although observational, these findings suggest that weather has a causal, non-linear, dynamic effect on pain tolerance,” according to the new research, led by Erlend Hoftun Farbu, PhD student at UiT – The Arctic University of Norway, Tromsø. But it remains unclear if the link between weather and pain involves physiological or psychological factors, or a combination of factors.
Weather-related factors affect two standard pain assessments
The study included participants in the Tromsø Study, an ongoing study of the health of people in that city in Northern Norway, located north of the Arctic Circle. About 19,500 participants, average age 57 years, were evaluated on two quantitative sensory tests, widely used in research studies. The pressure pain tolerance test (PPT) measured the subjects’ ability to tolerate pain from steadily increasing pressure applied to the lower leg. The cold pain tolerance test (CPT) measured how long they could tolerate immersion of the hand in cold water.
Results of the pain tolerance tests were analyzed in relation to data on weather conditions – temperature, barometric pressure, precipitation, relative humidity, and wind speed. Associations between pain tolerance and meteorological factors were assessed, along with seasonal or shorter-term variations.
Overall, the PPT results showed no significant seasonal variation and were not strongly related to weather-related variables when considering the whole study period. However, the correlations varied depending on the time period studied. The data suggested “non-random short-term variation” in PPT outcomes – the time frame of short-term variations in PPT mirrored the time frame of the weather. Additionally, temperature and barometric pressure predicted future PPT values.
In contrast, the CPT results showed clear seasonal variation – subjects were able to tolerate cold-induced pain longer during colder times of year. Cold pain tolerance also varied with weather-related variables. “This fits nicely together with research on cold adaptation,” Mr. Farbu comments. “As you get used to cold, you might be able to tolerate more cold.”
He adds, “Temperature and barometric pressure seems to be most strongly related to CPT and PPT, and they predict future PPT. However, the effect of temperature is likely influenced by humidity and wind, as they might alter the heat loss.”
Many people, particularly those with chronic pain, believe that weather or weather-related factors can cause or aggravate episodes of pain. While some studies have supported associations between weather and pain, others have reached conflicting results.
“If we are correct about that the relationship is dynamic and non-linear, it might very well explain why many studies find small effects and conflicting results,” Mr. Farbu comments. “If an effect is changing over time and you average it over time, you might end up with no effect.”
The findings, especially for CPT, “should be considered when planning future studies on pain tolerance,” the researchers write. They discuss some ways in which weather might affect pain tolerance. One possible explanation is “central mechanisms,” with weather-related variables affecting parts of the brain involved in pain processing. Alternatively, weather might affect people’s mental status – as in seasonal depression, for example – which could affect their capacity to endure pain.
“In summary, it is unlikely that one singular mechanism can explain the variations in pain tolerance observed,” Mr. Farbu and coauthors conclude. “[I]t is more probable that this is the net result of many, possibly antagonistic, mechanisms.”
I have managed my entire working life with chronic pain and fatigue, I’m also now a yoga teacher, so I have a few tips and tricks that can help you make it easier. 19 to be exact.
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