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Neurological disorders are now the world’s leading cause of ill health and disability, affecting 3.4 billion people worldwide, concludes a wide-ranging analysis published in Lancet Neurology, which calls for their prevention to be made a global public health priority.
This is the most comprehensive study to date of neurological diseases, based on analysis of data from the Global Burden of Disease, Injuries, and Risk Factors Study (GBD) 2021, and reveals their considerable prevalence and burden, with this group of conditions affecting 43% of the world’s population. Neurological diseases alone are responsible for 443 million years of healthy life lost.
Simultaneously, there has been a parallel increase in metabolic health issues, such as obesity, diabetes, and cardiovascular disease. While these two phenomena may seem unrelated at first glance, emerging research suggests that they are intricately linked, with diet playing a crucial role in shaping both metabolic and mental health outcomes.
The modern diet, characterised by its high intake of highly refined carbohydrates and processed foods, has been implicated in the development and exacerbation of mood disorders. These foods, which are often stripped of their natural nutrients and laden with added sugars, unhealthy fats, and artificial additives, can wreak havoc on both physical and mental well-being.
Studies have shown that diets high in refined carbohydrates and processed foods may contribute to disregulation of neurotransmitters and inflammation in the brain, leading to increased susceptibility to mood disorders such as depression and anxiety. Conversely, adopting a diet rich in whole, unprocessed foods has been associated with improved mood and mental well-being.
Trials investigating the effects of dietary interventions on metabolic health and mental well-being have yielded promising results. In particular, low-carbohydrate diets that emphasise adequate intake of animal protein, fresh vegetables, and low-sugar fruits have shown efficacy in improving symptoms of depression and anxiety. By reducing the consumption of refined carbohydrates and processed foods, individuals may experience improvements in mood, cognitive function, and overall quality of life.
Neurological health professionals are increasingly recognising the potential of dietary lifestyle interventions to complement standard mental health care protocols. By integrating dietary counselling and nutritional education into their practices, these professionals aim to address the root causes of mood disorders and empower patients to make informed dietary choices that support their mental well-being.
One of the key components of a dietary lifestyle approach for metabolic health and mental well-being is the emphasis on nutrient-dense foods that provide essential vitamins, minerals, and antioxidants. Fresh vegetables, such as leafy greens, cruciferous vegetables, and colourful bell peppers, are rich sources of nutrients that support brain health and may help alleviate symptoms of depression and anxiety.
Adequate intake of animal protein is also crucial for supporting neurotransmitter function and mood regulation. Protein-rich foods such as lean meats, poultry, fish, eggs, and dairy products provide essential amino acids that are precursors to neurotransmitters like serotonin and dopamine, which play key roles in mood regulation.
In addition to animal protein, healthy fats are an essential component of a mood-supportive diet. Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, as well as in walnuts, flaxseeds, and chia seeds, have been shown to have anti-inflammatory and neuro-protective effects that may help reduce symptoms of depression and anxiety.
While the focus is often on what to include in the diet, it is equally important to consider what to avoid. Highly processed foods, including sugary snacks, refined grains, and processed meats, should be minimised or eliminated from the diet, as they have been linked to increased inflammation and oxidative stress, which can negatively impact mental health.
In addition to dietary changes, lifestyle factors such as regular physical activity, adequate sleep, stress management, and social support also play important roles in supporting mental well-being. A holistic approach that addresses diet, exercise, sleep, and stress management is key to optimizing both metabolic and mental health outcomes.
Tips for Better Metabolic Health:
- Choose nutrient-dense foods: Prioritise fresh vegetables, lean proteins, and healthy fats.
- Minimise processed foods: Reduce intake of sugary snacks, refined grains, and processed meats.
- Include omega-3 fatty acids: Incorporate fatty fish, walnuts, flaxseeds, and chia seeds into your diet.
- Prioritise physical activity: Aim for regular exercise to support both physical and mental health.
- Manage stress: Practice stress-management techniques such as meditation, yoga, or deep breathing exercises.
In conclusion, the increasing prevalence of mental health issues is closely linked to the rise in metabolic health issues, and diet plays a central role in shaping metabolic health and mental well-being. By adopting a dietary lifestyle approach that emphasises nutrient-dense foods and minimises the consumption of highly refined carbohydrates and processed foods, individuals may experience improvements in mood, cognitive function, and overall quality of life. With the integration of dietary counselling and nutritional education into standard mental health care protocols, there is hope for a brighter future where individuals can thrive both physically and mentally.
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Published with the approval of the author: Dr Angela A Stanton, PHD
I’ve been receiving inquiries about migraines and have also received feedback from individuals following a low-carb diet. They reported experiencing varying degrees of relief. From mild improvement to complete cessation of migraines. However, I’ve always found it challenging to comprehend or provide a clear explanation for this phenomenon.
Here is a snippet from Dr. Stanton’s response to a query regarding the influence of carbohydrates on individuals dealing with migraines. It clearly explains the relationship between carbohydrates and migraines.
Dr Stanton writes:
Many scientists come up with all kinds of suggestions as to the cause of migraine but it is not a mitochondrial dysfunction, and, in fact, I don’t even classify migraine as a disease.
Migraine is a carbohydrate intolerance as a result of the physiology of what happens when glucose enters the cell and not as a mitochondrial issue in terms of oxidative damage. Rather, the physiology is that as glucose enters the cells–be it by the assistance of insulin or sodium transport–sodium and water leave the cell. This causes problems because this changes the electrolyte osmolality and reduces sodium at the voltage gated sodium and sodium-potassium-ATPase channels in the brain.
The reason why this is important for migraineurs and not others is because the migraine brain has a different anatomy. It is an ancestral brain in that the sensory neurons have much more connections between each other. So if you place two people in the same room, one a migraine sufferer and one not, the amount of light the brain of the migraineur receives is much more than the brain of the non-migraineur. Same with odours, sounds, and touch and even the taste for some migraineurs is enhanced.
Therefore, given the higher sensitivity to the outside world with light, sound, odours, etc., the migraine brain simply uses more salt for more neuronal communication. There are significant differences in voltage potential, amplitude, frequency, etc., associated with the sensory neurons in a migraine brain vs a non-migraine brain.
Since ketones have absolutely nothing to do with electrolyte imbalance and increasing sodium, and since the cause of this electrolyte imbalance is not enough sodium, it has absolutely nothing to do with the mitochondria either, therefore migraine doesn’t benefit from ketones. What it benefits from is the cutting of carbohydrates out of the diet and the increase of salt.
The cutting of carbohydrates will lead to ketosis at some level–depending on what the carbs are replaced with. Most migraineurs replace carbs with animal protein rather than fat; they get on the carnivore diet with increased salt. This heals them metabolically, allows a small level of ketones only, but they end up migraine and medicine free.
I recommend that you move your patient to the carnivore diet. I also recommend not using non-caloric sweeteners because migraineurs have such an active insulin that even the smallest amount of non-caloric sweeteners will cause a sugar crash.
They need to add salt into every cup of water they drink–most of us end up taking salt in capsules as a result. I have been a migraine sufferer since my early teens and am completely migraine free (as long as I follow my protocol to the T), and also medicine free.
As for fibromyalgia: I have a fibro Facebook group as well and move members who join there on the migraine protocol and the fibro flares stop as well. Fibromyalgia is not comorbid with migraine but the underlying mechanism must be similar if the same change in lifestyle completely prevents it. It is the hypersensitivity of the peripheral nerves, so perhaps the mechanism is the same as migraine only specific to the peripheral nerves.
The conditions that appear to be comorbid with migraine are EDS (Ehlers-Danlos Syndrome) with most migraineurs in my Facebook migraine group of almost 15k members having it. Also Raynaud’s Syndrome seems to be showing up a lot more often than in the general population.
I hope you find this helpful.
And anyone interested specifically in migraines to get help, I have a Facebook migraine group with nearly 17k members now where we provide help to everyone: https://www.facebook.com/groups/MigraineSufferers
It’s free for all members. ☺️We welcome everyone.
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Ever wondered what those ketones everyone’s talking about are? Understanding ketones and ketones measurement. Let’s break it down without all the scientific jargon.
The Three Cool Ketone Bodies
In the pic above, you’ve got three buddies: Acetoacetate, BHB, and Acetone. These guys play different roles in our body’s game.
1. Acetoacetate: This is the OG ketone. It’s like the basic version, the start of the ketone party. But guess what? It doesn’t get burned for fuel; it either transforms into BHB or Acetone. If it doesn’t transform, it gets peed out.
2. Acetone: Picture this as the wild one. It comes from Acetoacetate but can’t turn back. It just floats around, making your breath smell like nail polish. Why? Because too many ketones in the blood can be a bit much.
3. BHB (the Rockstar): This is the ketone we actually use as fuel. It can go back to Acetoacetate if there’s too much, but mostly, it’s the one our body loves to burn.
What Do These Ketones Do?
– Acetoacetate: Starts the party but doesn’t get to dance much.
– Acetone: The wild one that gives you “keto breath.”
– BHB: The rockstar we burn for energy.
Ketones, Glucose, or Fat?
Our body’s like a boss, managing switches and signals. It can burn glucose or fat, depending on what’s needed. It’s like a thermostat for blood glucose.
Special Switch Alert: When blood glucose hits 80 mg/dL, insulin is like “chill,” and glucagon starts working. This is vital – if your glucose is lower, you’re burning glucose, not ketones.
Measuring Ketones – The Lowdown
1. Urine Strips: These check Acetoacetate in your pee. It tells you what ketones you didn’t use but threw away.
2. Breath Meters: Measure Acetone – the wild one. It tells you what ketones you didn’t burn but breathed out.
3. Blood Test: Measures BHB – the rockstar. But remember, just because you have it doesn’t mean you’re burning it. It’s like having a ticket to a concert; it doesn’t mean you’re dancing.
What’s the Real Deal?
You can measure ketones, but it won’t tell you how efficiently your body’s burning them. If you’re a fat-burning champ, you’ll have fewer wasted ketones.
In a Nutshell:
– Measure ketones, sure, but understand what the numbers mean!
– High levels don’t always mean you’re in super ketosis.
– Low levels don’t mean you’re out of the ketosis game.
Bottom Line:
Use your ketone meter, but be smart about it!
This article has been adapted from a post by Dr Angela A Stanton, PhD. You can find the link to the original article and more detail HERE.
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Background
Premenstrual syndrome (PMS) is a condition that affects the overall well-being of women, involving various symptoms like mood changes, physical discomfort, and behavioural shifts. Some studies indicate that an increase in body weight may negatively impact both the quality of life and menstrual health. This is because excess body fat can influence hormonal balance, particularly the ratio of oestrogen to progesterone.
Our research aimed to explore how two specific diets, alternate-day modified fasting (ADMF) and daily calorie restriction (DCR), might affect PMS and overall well-being.
Methods
We conducted an 8-week study involving 60 women who were either overweight or obese. Participants were randomly selected from the Health Service Centers of Kashan University of Medical Sciences. We categorised them based on their body mass index (BMI) and age, then assigned them to either the ADMF or DCR group using a random numbers table. We measured various factors such as HRQoL, PMS severity, weight, BMI, body composition, and waist circumference before and after the study, with an 18% dropout rate.
Results
Our study discovered that taking breaks from eating through an alternate day modified fasting (ADMF) diet for 8 weeks can make a big difference in how you feel during your period and overall. You know those frustrating mood swings and bursts of anger you sometimes experience? They might be due to hormones like progesterone and oestrogen, which can mess with chemicals in your brain that control mood. Even though hormone levels don’t seem to change much between women with and without PMS, some of us might just be more sensitive to those hormonal shifts.
Interestingly, obesity can also throw those hormones out of whack, affecting your mood and making PMS symptoms worse. But here’s the good news: in our study, we found that following the ADMF diet not only helped people lose weight but also improved their mood swings and anger outbursts. Compared to traditional diets, where you have to watch what you eat every single day, ADMF lets you take a break from calorie counting every other day, making it easier to stick to. Plus, fasting seems to help your body burn fat while keeping muscle mass, leading to more weight loss.
We also discovered that people on the fasting diet reported feeling better both physically and mentally, which reflected in their scores on quality of life questionnaires. This means that by giving your body a break from food every other day, you might not only shed those extra pounds but also feel happier and healthier overall.
Of course, our study had its limitations, like relying on self-reported information and only looking at short-term effects. But it’s a promising start, suggesting that fasting could be a helpful tool in managing PMS symptoms and improving quality of life for many women. More research is needed to confirm these findings, but for now, it’s something worth considering if you’re looking for ways to feel better during that time of the month.
Credit: Study summary compiled with the assistance of ChatGPT
Link to the study:
https://www.frontiersin.org/articles/10.3389/fnut.2023.1298831/full
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Introduction
In our fast-paced world, the idea of intentionally waiting for hunger before eating is gaining traction for its potential health benefits. From the intricate role of ghrelin to the advantages of fasting, this comprehensive exploration aims to uncover the physiological and metabolic mechanisms underlying these practices. Additionally, we will delve into cautionary considerations for specific populations, ensuring a holistic understanding of how these practices may impact overall well-being.
Understanding the Role of Ghrelin
At the heart of the hunger experience lies ghrelin, aptly named the hunger hormone. Produced primarily in the stomach, ghrelin stimulates appetite by signalling the brain that it’s time to eat. The hormone operates in a pulsatile manner, with its levels rising and falling in response to meal patterns and the body’s energy needs.
Mechanism of Ghrelin and Hunger
Ghrelin’s release occurs when the stomach is empty, prompting the sensation of hunger. Acting on the hypothalamus, a vital region of the brain regulating appetite and energy balance, ghrelin stimulates the release of neuropeptide Y and agouti-related protein, leading to an increase in appetite and the motivation to seek out and consume food.
Understanding Hunger Pangs
Hunger pangs are the stomach contractions triggered by the release of ghrelin, signalling a need for nourishment. As ghrelin levels increase, waves of hunger arrive, creating the sensation of pangs. Interestingly, these hunger pangs are not constant but occur in waves, resembling the ebb and flow of tides. As ghrelin levels subside, the waves of hunger retreat, providing relief until the next cycle begins.
Reduced Visceral Fat and Improved Insulin Sensitivity
Visceral fat, stored around internal organs in the abdominal cavity, poses health risks, including cardiovascular disease and type 2 diabetes. Improved insulin sensitivity, meanwhile, signifies the body’s ability to respond effectively to insulin, regulating blood sugar levels.
Insulin Sensitivity Defined
Insulin sensitivity is pivotal for metabolic health, representing how efficiently the body’s cells respond to insulin signals, allowing for proper glucose uptake and utilisation. High insulin sensitivity is associated with better blood sugar control, reduced type 2 diabetes risk, and improved overall metabolic health.
Ghrelin’s Positive Influence on Visceral Fat and Insulin Sensitivity
Recent insights highlight ghrelin’s remarkable influence on reducing visceral fat and increasing insulin sensitivity. Studies suggest that elevated ghrelin levels positively correlate with a decrease in visceral fat, contributing to a healthier body composition. Ghrelin appears to stimulate lipolysis, the breakdown of fats, especially in the abdominal region, leading to a reduction in harmful visceral fat stores.
Furthermore, ghrelin’s impact extends to insulin sensitivity. Elevated ghrelin levels are associated with improved insulin sensitivity, meaning that the body responds more efficiently to insulin’s signals, resulting in better blood sugar control. This positive interplay between ghrelin, visceral fat reduction, and enhanced insulin sensitivity underscores the multifaceted health benefits associated with intentionally waiting for hunger and incorporating fasting into one’s lifestyle.
The Benefits of Fasting
Beyond waiting for hunger before eating, fasting – whether intermittent or prolonged – has garnered attention for potential health benefits. Intermittent fasting, characterised by eating and fasting cycles, positively affects metabolic health, cognitive function, and longevity. Longer fasts, lasting 24 hours or more, stimulate cellular repair processes and increase autophagy, the body’s cellular cleansing mechanism.
Types of Intermittent Fasting
16/8 Method:
The 16/8 method involves a daily fasting window of 16 hours, followed by an 8-hour eating period. This approach aligns with the body’s circadian rhythms, promoting metabolic efficiency and aiding in weight management. By extending the fasting period overnight, the body taps into stored energy reserves, encouraging fat utilization and potentially improving insulin sensitivity. The 16/8 method is widely adopted for its simplicity and adaptability to different lifestyles.
5:2 Diet:
The 5:2 diet entails alternating between regular eating for five days and significantly reducing calorie intake (around 500-600 calories) on two non-consecutive days. This intermittent fasting variation provides benefits beyond weight management. The periodic calorie restriction may stimulate cellular repair processes, enhance autophagy, and contribute to metabolic flexibility. The 5:2 diet offers a balanced approach, allowing individuals to maintain a regular eating pattern most of the week while still experiencing the benefits of intermittent fasting.
Eat-Stop-Eat Method:
In the Eat-Stop-Eat method, practitioners incorporate 24-hour fasts once or twice a week. This intermittent fasting variation has been associated with improved insulin sensitivity, allowing for better blood sugar control. Additionally, the extended fasting period may trigger cellular autophagy, a natural process that removes damaged cells and promotes overall cellular health. While this approach requires discipline, it offers a structured way to integrate intermittent fasting into a weekly routine, potentially supporting metabolic health.
Warrior Diet:
The Warrior Diet involves a 20-hour fast followed by a 4-hour eating window, reminiscent of the eating patterns of ancient warriors. During the fasting period, the body relies on stored glycogen and fat for energy, potentially leading to improved mental clarity and focus. The condensed eating window encourages mindful and purposeful eating, promoting a connection with hunger cues. While adapting to this method may require time, the Warrior Diet offers a unique approach to intermittent fasting that may suit individuals seeking cognitive benefits along with improved metabolic health.
The diverse array of intermittent fasting methods allows individuals to choose an approach that aligns with their preferences and health goals. Whether aiming for weight management, improved metabolic health, or cognitive benefits, intermittent fasting provides a flexible and adaptable framework for enhancing overall well-being.
Cautionary Considerations
Intentionally waiting for hunger and experimenting with fasting can offer benefits for many, caution is essential for specific populations. Those with insulin-dependent diabetes, a history of eating disorders, duodenal ulcers, trauma survivors, individuals dealing with food addiction, hormonal fluctuations, pregnancies, and various chronic medical conditions (including hyperthyroidism, Prader-Willi syndrome, hypothalamic lesions, and Cushing’s syndrome) should approach these practices with care.
Guidance for Cautious Exploration
Individuals in these categories should consult healthcare professionals before experimenting with waiting for hunger or engaging in fasting practices. A personalised approach, considering individual health conditions and medical history, is crucial to ensure the chosen dietary practice aligns with overall well-being.
Conclusion
In conclusion, intentionally waiting for hunger before eating and exploring fasting holds promise for numerous health benefits. From the intricacies of ghrelin’s role to the metabolic improvements associated with reduced visceral fat and enhanced insulin sensitivity, a deeper understanding of these physiological mechanisms informs our approach to a healthier lifestyle. However, it is crucial to approach these practices with caution, especially for those with specific health conditions. A mindful and informed approach, coupled with guidance from healthcare professionals, will allow individuals to harness the potential benefits of hunger and fasting while prioritising their well-being. As we navigate the intricacies of hunger and fasting, this holistic perspective contributes to a balanced and sustainable approach to overall health.
