414 Inflammation and Evening Meals [3 April 2017]

Dr. Mercola has been promoting what he calls “intermittent fasting” for a few years now. He claims that eating only between noon and 6 pm will lower triglyceride levels, improve insulin sensitivity, reduce inflammation, increase fat burning and help you lose or maintain weight. Is there any evidence for these claims?

A recent study used data from the National Health and Nutrition Examination Survey (2009-10) to look for links between frequency and timing of eating, and health. Specifically they looked for C-reactive protein (CRP), a biomarker of systemic inflammation; and HOMA-IR, a method of assessing insulin resistance. Regarding eating habits, the researchers looked at a) proportion of daily calories consumed after 5pm; b) number of meals or snacks per day; and c) the length of nighttime fasting.

The biggest correlation found was between % of calories consumed after 5 pm and the level of CRP. Each 10% increase in evening calories was associated with a 3% increase in CRP. A longer fasting period was associated with an 8% CRP reduction but only for those women with less than 30% of calories consumed after 5pm (meaning that a heavy supper counters the benefits of longer fasting). None of the eating variables were significantly correlated with insulin resistance although other studies have shown that more frequent (smaller) meals, and eating your highest calorie meal at breakfast rather than dinner (supper), improve insulin levels.

Why are CRP and insulin levels significant? Because inflammation is linked to many chronic diseases including many types of cancer, heart disease, arthritis (and all other “itises”). Higher insulin levels, as I have written about previously several times over the years, also is linked to not only diabetes but also cancers, arthritis, and many other chronic conditions.

So eating the same foods and total calories per day, just at different times, can lower our risk of inflammation and therefore many different chronic diseases including cancer, diabetes and heart disease. I know I eat my largest meal in the evening, usually between 7 and 8 pm, then work/play at the computer for a few hours before going to bed. It will be a challenge to change my habits but likely worth the effort. I’ll let you know how I do.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

285 Breakfast – the Most Important Meal? [15 Sept 2014]

Some natural health advocates are promoting skipping breakfast as a way to improve your health. Dr. Joseph Mercola in a recent article claims several benefits of what he calls intermittent fasting of which skipping breakfast can be a part: more efficient fat burning; normalizing insulin, leptin & ghrelin sensitivity; lowering triglyceride levels; and increasing growth hormone (HGH) production.

The medical staff of the company that developed the weight loss program I use in my clinic strongly disagree. During the weight loss phases of the program breakfast is essential and mandatory. During the lifetime maintenance phase, they have found that skipping breakfast can cause people to regain weight faster. By this time the dieter has eliminated insulin resistance and “reset” the pancreas to produce the appropriate amount of insulin for whatever meal has been eaten.

A healthy breakfast includes all three macronutrient groups – protein, healthy fats & oils, and a healthy carb. Three healthy between-meal snacks are also encouraged. The theory is that as long as the meals are regular the calories will be burned for energy but if one is missed the body goes into “famine mode” and the next meal will be stored as fat instead.

A recent study with school children in the UK discovered another important benefit of breakfast – a reduced risk of developing diabetes. Over 4,000 ethnically-diverse 9 to 10 year old children from 200 schools in England participated in the study. About 74% reported eating breakfast daily; 6% rarely, and the rest either most or some days. The infrequent breakfast eaters had higher fasting insulin levels and higher insulin resistance, both risk markers for Type 2 Diabetes. Those who ate a high fiber breakfast had even lower insulin resistance than those eating a breakfast of more simple carbs. The correlation of diabetes risk factors and eating breakfast remained after allowances for socioeconomic status, physical activity, and amount of body fat.

Perhaps if your typical breakfast is high in simple carbs like a Danish pastry, pancakes & syrup, or toast & jam, with sugared coffee or orange juice, you would be better off without it. However I believe that a more substantial breakfast of oatmeal or whole grain cereal, eggs & ham or bacon, cheese or yogurt and an orange or bowl of berries is a great way to start the day and maintain your weight.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.