Blog

Sep 12

Sometimes the health headlines are pretty sparse. The team has to really dive deep to find something that is both interesting and applicable to serve as the focal point of the weekly blog. This week wasn't one of those times. While the FUEL-related headlines over the last few months have been dominated by the pros and cons of appetite-lowering drugs, this week, it was like something let loose, and a backlog of healthy eating studies poured onto the scene. The theme doesn't change much, but the details are getting more and more dialed in.

First, and maybe most importantly, a great new study helped to reinforce an important concept - the compounding effect of stacking good habits by combining FUEL with other ELEMENTS. Whether yours is a "SPAN" (combined emphasis on Sleep + Physical Activity + Nutrition) approach or some other combination, this new study out late last month showed that 2 out of 3 could also have a strong effect. A team compared the effects of a healthy Mediterranean diet (with no other restrictions or parameters) to a combined protocol of calorie-restricted Mediterranean (approximately 600 calories per day less) and regular physical activity, such as a brisk walk and/or balance and strength exercise over a six-year period. In 5,000 adults 55 and older, who were at risk for diabetes, the combined group outperformed the diet-only group (which we know to be powerful by itself) by an impressive 31%. Yet it doesn't end there, especially for those who are ready to zoom further in. 

One really cool study in the British Journal of Ophthalmology, which caught our eye (pun intended) reported on the impact of dietary fat intake on vision in children. They found a clear link between saturated fat intake and nearsightedness, which was significantly less in those who consumed more Omega-3 PolyUnsaturated Fatty Acids (PUFA). While studies like this are only the start of the discussion and not universally applicable, it's probably fair to assume that it's not only carrots which help maintain or improve vision health...if the fats in your diet lean heavily toward saturated fats, it may be time to consider foods rich in Omega 3s like certain types of fish, nuts/seeds and perhaps soybeans. There's definitely more to learn here, but it's possible (and maybe likely) that given the pro-inflammatory profile of saturated fats and the small "pipes & wires" (vessels & nerves) that supply the eye, fats with a better profile are, quite literally, easier on the eyes.

A little lower down the anatomy ladder, another great FUEL study out recently showed that older adults could "rebuild" their oral biome by supplementing a popular endurance-enhancing root vegetable. Yes, it's beetroot juice for the win again, but this time as a way to lower blood pressure by restoring the bacterial makeup of the mouth. Participants, who were broken into groups by age in this double-blind placebo placebo-controlled study, drank a few ounces of nitrate-rich beetroot juice twice daily for 2 weeks. While the older participants saw a notable blood pressure benefit, their younger counterparts, who had a healthier biome in this regard (and therefore maybe didn't need as much of a reset), did not. The takeaway on this one is that our bacterial profiles likely change with age, and although we're not sure if this is "cause" or "effect", there does appear to be a link to this change with heart health. The good news is, these changes are, in part, reversible by eating a diet rich in plant-based nitrates. Beets and arugula are near the top of the list; however, another family of plants may do this and more, according to a couple of studies we had previously missed.

Putting a little more power in the cruciferous column, this randomized controlled trial last year compared the effects of the powerhouse veggie family, which includes broccoli, cauliflower, brussels sprouts, cabbage, and others, with root vegetables and squash. As it turned out, the cruciferous veggies outperformed when it came to blood pressure-lowering effects, but that's not all...another study out this past May showed an intake of +/- 1 serving per day had a significant impact on as many as SEVEN different types of cancer. Specifically, the minimum effective "dose" ranged from 3 to 7.4 servings per week, depending on the type of cancer studied. Those who ate the minimum weekly dose had lower odds of developing cancer (on average) by 23%. Impressive.

Once again, it seems that when we focus on quality foods, mostly plants and not too much, we can put prevention on the menu. Fold in some physical activity and consistently restful sleep, and we've got a very strong platform to build on. Now is as good a time as any.

Have a great weekend,
Mike E.