A good night’s sleep can do wonders to your health but most of the times we ignore to give due importance to this daily routine in life. Sleep disordered breathing (SDB) is a group of physiopathologic conditions that are characterized by an abnormal respiratory pattern during sleep that can be isolated or can coexist with other respiratory, nervous, cardiovascular or endocrine diseases. Snoring is present across all individuals with SDB but it is required to know that not all who snore have SDB. Most common conditions included in SDB include obstructive sleep apnea (OSA), central sleep apnea and OSA syndrome.
Hearing your mom, dad, sibling or spouse snore is annoying and you feel like just exiting the bedroom and sleeping on your couch. Besides being troublesome to the person who sleeps behind the one who snores, this action also brings upon great trouble for the person who snores too. While SDB increases oxidative stress levels, inflammation and several age-related health disorders there haven’t been much studies on its effects on epigenetic ageing. A new study published in the reputed journal SLEEP shows that SDB accelerates ageing process in individuals. We all have two different ages-biological and chronological age. While chronological age refers to the actual age of the person since his/her time of birth, biological age determines an individual’s true state of health based on his/her physical and mental well-being. Read more about chronological age and biological age by visiting the website www.firsteatright.com. Leaving SDB untreated leads to physiological effects on the individual increasing the biological age.
The study included 622 participants (average age of participants was 69 years and 53% were women) who were measured for blood DNA methylation- a marker for epigenetic age acceleration (this includes measuring a person’s biological age based on changes in DNA methylation at particular locations in the genome) and had their sleep evaluated at home by polysomnography by using blood samples. Age acceleration measures were calculated as residuals from regression of each epigenetic age on chronological age. Every SDB trait with age acceleration was measured using linear regression by controlling health behaviors, BMI and study site. Every SD increase in the apnea-hypopnea index (AHI) which is a measure of SDB severity is associated with the equivalent of 215 days of biological age acceleration. Also, each SD increase in arousal index (a measure for sleep disruption) was associated with the equivalent of 321 days of age acceleration. The association was stronger in women compared to men despite the fact that women suffer from less severe SDB.
Usually, a person’s biological and chronological age might not be the same and individuals whose biological age is higher than chronological age experience faster ageing. But epigenetic ageing is reversible and epigenetic age estimators might be useful in identifying and validating anti-ageing interventions. SDB is common, its treatable but the only concern is that it remains undiagnosed and under-treated. It’s a condition that affects every single organ in the body sometimes. It is as common and dangerous as diabetes but sadly, not many people know about the consequences of sleep apnea much. This study is surely useful as it brings about the risky effects of untreated SDB and also creates an impact on individuals who are sure to abide by the treatment protocols once they realize that it affects their ageing process.
How about exercising after filling up your tummy? Sounds weird and makes us raise our eyebrows after being pounded with the fact that fitness specialists and health trainers vouch for an early morning workout for maximized benefits. Even otherwise, its been proven without doubt that fulfilling physical activity requirements before proceeding to breakfast and more has been the principle of life and it stands the test of time. But suddenly we have been fed with this question that makes us revisit our goals and ideologies.
Breakfast is quoted as the most important meal of the day despite many individuals daring to miss it regularly. It’s the powerhouse for your day’s energy without which there is going to be a lot of irritation, imbalance and lag in work schedules. We get up, go for our morning walk/jog/gym, have a bath, eat a hearty breakfast and go off to school/college/work. Shall we bring about a small twist to the tale? What if I suggest that you get up, finish your morning chores, prepare food, eat food and after an hour or two take up walking/jogging/gym and finally head to office? It might sound ridiculous but that’s the latest recommendation for maximized carbs burning. If you are perplexed over what to eat and how much to eat please get in touch with registered dietitian nutritionists at www.firsteatright.com who can help you with personalized diet plans and exercise routines.
To Eat or to Exercise?
We have always suggested on taking a light meal before exercising and leaving ample time before doing physical activity as presence of fullness prevents us from committing 100% towards exercising. Its always better to have a goal, an upsurge or motivation to exercise more which helps each of us take up physical activity with passion and josh. So, when I tell you that eating first and exercising later is going to help you better aren’t you game for it? That’s the result of a new research which says that eating breakfast before exercising pushes the body to burn carbohydrates during exercising and also helps in rapid food digestion after exercising.
The researchers compared the result of eating breakfast versus fasting overnight before exercising (here, it means 1 hour of cycling). Breakfast here included a bowl of porridge with milk some two hours before exercising. After both exercise and rest the research team tested blood glucose levels and muscle glycogen levels of the 12 healthy male participants who underwent the test. Results showed that eating breakfast increased the rates at which the body burned carbohydrates while exercising and also increased the rates at which the body digested and metabolized food consumed after exercising. This is slightly off the map as it’s the first study that focuses on how eating breakfast before exercising affects our response to food after exercising. This study also showed that eating breakfast before exercising is also better in many ways including the speed at which we digest, absorb and metabolize carbohydrates that we might eat after exercising compared to skipping breakfast altogether. Also, eating before exercising not only increased burning of carbs that’s stored in the body due to breakfast but also those stored in our muscles and glycogen. Such an increase in muscle glycogen use shows us how eating breakfast before exercise helps in maintaining blood sugar levels after lunch.
This study clearly shows the difference in result that occurs due to changes in mealtimes and moreover, its greater impact on metabolic response. We have now got an important clue that when you eat affects metabolic response and digging more into this can lead us to greater treasures.
There’s no end to these diet fads and superfood hacks when it comes to weight loss. And, going gluten-free has been in fashion for some time now as people believe it to aid in weight loss efforts. A diet that was available only by prescription sometime back has now become a global health fad. OK, firstly gluten is a protein commonly present in wheat, rye and processed foods such as breads and pasta. Going gluten-free was introduced for the sake of those individuals suffering from Celiac disease (an autoimmune disorder where the body mistakes gluten to be threat to health) or gluten intolerance. Even until a decade back, the term ‘gluten’ was something foreign but now it has become a household name in most of our houses. Thanks to celebrities such as Gwyneth Paltrow, Miley Cyrus and Victoria Beckham who are very much responsible for popularizing this diet.
Do you remember an entire section of the supermarket dedicated to ‘free-from’ foods a couple of years back? Definitely not! But now, the market in gluten-free products is booming and supermarket aisles are stocked with umpteen such products whose labels boast of being free from lactose, dairy and most importantly gluten. We are sure to come across gluten-free breads, cakes, sauces and even Easter eggs. Marketing is an art and producers utilize the goodness of any product to capture the interest of the audience. These people have gone to such an extent that those foods that have never contained gluten are marketed to be ‘naturally gluten-free’! There are cookbooks with gluten-free recipes, promotions encouraging the consumption of a gluten-free diet for sorting out Alzheimer’s and even sports personalities like Novak Djokovic crediting a gluten-free diet for the positive change in his health. But for those actually suffering from celiac disease and gluten sensitivity It must indeed be frustrating and irritating to see their illness and dietary needs marketed as a trend and hyped about!
Isn’t Our Body Trained to Accept these Grains?
Humans have been consuming gluten in some form or the other since thousands of years. On the other hand, celiac disease too has a detailed past dating back to the first-century physician Aretaeus of Cappadocia who gave the first known description of celiac disease terming it the disease of the abdomen- koiliakos. While the grains we eat remain the same the food system has taken a drastic overturn. Our forefathers did not eat grains that were sprayed with pesticides, bread-making process involves use of more chemicals and industrial bakeries are adding more gluten to their products. Many enzymes added to the bread have been identified to cause hazard to bakery factory workers which makes us wonder if it could also affect the consumer’s health. Researchers have also found that emulsifiers, food additives found in industrial bread and baked goods, increases intestinal inflammation. The bread making process has also changes-a food item that took close to 16 hours to prepare with natural fermentation hardly takes more than 2 hours these days. This might disrupt the way in which grains start breaking down and some people can’t digest such grains properly to absorb the micronutrient contents (https://www.theguardian.com/lifeandstyle/2018/aug/07/not-just-a-fad-the-surprising-gut-wrenching-truth-about-gluten). Maybe that’s also one of the reasons for a steady rise in the number of people with celiac disease and gluten sensitivity.
Though vital for people with celiac disease to avoid gluten (otherwise small intestine lining is damaged and nutrients are not absorbed) it is seen that almost three-quarters of individuals with celiac disease remain undiagnosed of the problem. Only 1 % of the world’s population suffers from this disease and while many of them remain unaware of it too there are millions out there who pursue a gluten-free diet in their daily routine! So, who are these people and what is their ultimate motive? Last year in UK sales of gluten-free products was up by 15%, in the US nearly a quarter of the products launched have gluten-free claims and there are exclusive gluten-free restaurants trending now. This might come both as a boon and a bane to the gluten-sensitive and celiac-disease having individuals.
Though the need for a gluten-free meal is important for some people there are some others who pursue such diets for the sole purpose of weight loss or simply because they consider it to be healthier. Sadly, there are not any evidences showing that avoiding gluten helps to promote weight loss in any individual. But, based on logic we clearly understand that eating a gluten-free diet encourages the consumption of unprocessed foods such as fruits, vegetables, legumes, millets and brown rice. Reading nutrition facts and food labels becomes the second nature of such people and this makes them avoid high-calorie foods and switch to something healthier. Maybe, this is how weight loss is achievable with a gluten-free diet but there is nothing magical in itself that can enable weight reduction in such individuals. In fact, we have evidence showing that decreased intake of gluten foods limits intake of whole grains and increases risk of heart disease, reduces the presence of good bacteria and sometimes, increases weight gain as these individuals experience reduced stomach pain which makes them increase their intake of gluten-free foods that are quite high on calories. That’s because these products are made with rice flour and other starches and contain more of fats and sugar that increase calorie value tremendously. So, when you don’t suffer from gluten-related problems why take upon a diet that’s gluten-free? Besides all these the latest research shows that people who eliminate gluten from their lives on their own without any sensitivity or allergy are bound to suffer more problems than goodness.
More Pain with No Gain
A research was conducted on 2,00,000 people for over 30 years on gluten intake and results showed that 20% of the participants who consumed more gluten had a 13% lower chance of developing type 2 diabetes compared to those who consumed minimal gluten. The Harvard research team behind the study comments that there is an inverse association between gluten intake and risk of type 2 diabetes-those with highest gluten intake are at a minimum risk of acquiring type 2 diabetes. By indulging in a diet trend that seems to be good presently, there are ample chances that some individuals are unknowingly increasing their risk for diabetes in the future.
Rather than spending more money on gluten-free products (some of them are 3-4 times costlier than regular ones) and wasting time choosing them carefully divert your money, time and energy on buying more fruits and vegetables, working out more, staying active and leading a healthy lifestyle. These changes are all that are needed to lose weight and keep off the lost weight.
Gluten-free Diets Linked to Increased Risk of Type 2 Diabetes: https://www.independent.co.uk/life-style/health-and-families/gluten-free-diets-type-2-diabetes-reduced-risk-health-harvard-university-bread-pasta-a7623451.html
Gluten-free Diet not Healthy for Everyone: https://edition.cnn.com/2018/12/13/health/gluten-free-good-food-drayer/index.html
Gluten-free: Health Fad or Life-saving Diet? https://www.theguardian.com/lifeandstyle/2015/feb/25/gluten-free-diet-life-saving-fad
Every woman dreams of marrying someone like Virat Kohli or Tom Cruise and every man has a crush on Aishwarya Rai or Emma Watson. ‘Beauty lies in the eyes of the beholder’-while the proverb proves to be 100% true one must also not deny the fact that it’s a person’s beauty that attracts someone in the first place to the individual when we don’t know anything about the individual’s characteristics or personality. Looks are indeed deceptive and once we get to know about the person striking changes in our thoughts and reactions become evident. The days when our parents went in search of the right mates for us is almost over as the younger generation has taken over the reins of this issue in their very own hands. The omnipresent dating sites and social media platforms provide the individual with abundant opportunities to get to know a person well enough before committing to a relationship. What exactly are the qualities that we expect from our partners in case we wish to commit to a relationship?
While our guesses would be anything from beauty to money the results of a survey take us all by surprise but still keeps us contended that humanity has not yet lost its charm and values to some extent! Physical attraction is undeniable and each of us love to be the love of some handsome junk or a pretty woman but lust loses its charm in quite some time and so does money which cannot buy everything in life. So, what only is it that delights us all when we are in search of a life partner? That’s the survey done by a research team at Swansea University on over 2,700 college students across the globe. The survey was conducted keeping in mind that culture and our inner qualities too contribute a great deal towards our appreciation for various values in life.
The study looked at the dating preferences of students in the so-called Eastern (Singapore and Malaysia) and Western (Australia, Norway and U.K) countries offering up to 8 attributes on which each of them could spend ‘mate dollars’ (a fixed budget that could be used to buy these attributes) and the attributes included physical attractiveness, good financial prospects, kindness, humor, chastity, religiosity, the desire for children and creativity. There was nothing surprising in the fact that people belonging to the Western and Eastern countries displayed differences in their behavior but what was even more surprising was the fact that they also showed some remarkable similarities. The participants initially spent a great deal of money on all attributes but as days progressed it was kindness that occupied a vast portion of the budget allocated-almost 22-26% of the total budget was spent on kindness and a larger part on physical attractiveness and good financial prospects. Characteristics like creativity and chastity occupied not even 10% of the total funds. It was seen that men belonging to both Eastern and Western world allocated a huge sum of their budget on physical attractiveness compared to women (22% vs 16%) while women were much bothered about good financial prospects than men (18% vs 12%). It was also noticed that Western men prioritized on children comparatively. Married individuals have a greater lifespan compared to others on fulfilling certain criteria and for more information on this please visit the website www.firsteatright.com.
This research helps in establishing the fact that kindness is the No.1 virtue that can alter a person’s life and make it better. The set of people involved in the study are from radically different cultural backgrounds but there are some behaviors that are common despite such differences. This study is a solid proof that we still remain as individuals who are instilled with values and good qualities. The study also severs as a guidance for the younger generation today. Men can start improving their financial aspects for enhancing their attractiveness. Despite progress and scientific advancements its always emotions and good will that superpowers all other aspects in life.
AVOID FRAUD. EAT SMART.
+91 7846 800 800
Dietitian & Nutritionist Dr. Nafeesa Imteyaz.