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Time constraint breakfast might improve blood sugar levels.

Time constraint breakfast might improve blood sugar levels.

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When someone restricts their daily meals to the first 6 to 8 hours of the day, this practise is known as early time-restricted feeding.

This eating behaviour may help stabilise variations in blood glucose levels and reduce the chance of developing prediabetes, according to research.

According to experts, one reason early time-restricted feeding is successful is because it enables people to engage in physical activity even after they have completed eating for the day.

The blood glucose variations can be improved by early time-restricted eating (TRE). This is supported by a study that was presented today at the annual conference of the Endocrine Society.

Researchers indicate that this type of intermittent fasting can lessen the amount of time that blood glucose levels are above normal levels in their findings, which have not yet been published in a peer-reviewed journal.

According to a press release from Dr. Joanne Bruno, a study author and endocrinology fellow at NYU Langone Health in New York, “our research shows that just one week of following this diet strategy reduces fluctuations in blood sugar levels and reduces the time that the blood sugar is elevated above normal levels.”

This indicates that early time-restricted meals may be a useful strategy for people with prediabetes or obesity to maintain their blood sugars in a normal range and stop them from developing type 2 diabetes, she continued.

How prediabetes eating schedules were examined?

A type of eating called early time-restricted feeding limits meals to just the first six to eight hours of the day.

The researchers created a study in which they contrasted early time-restricted eating with a typical diet pattern to investigate the effects of this approach of dieting on blood glucose levels.

Ten participants with prediabetes or obesity were randomly assigned to the regular eating pattern group, where they consumed 50% of their calories after 4 p.m., or the early time-restricted feeding group, where they consumed 80% of their calories before 1 p.m.

After following this diet for 7 days, they switched to the other strategy for the following week.

Throughout the whole research, individuals wore continuous glucose monitors. Additionally, they had tests of their glucose tolerance before the trial started, as well as on days 7 and 14.

The subjects’ weight remained constant during the whole two-week study, according to the researchers. When compared to the regular eating pattern, the early time-restricted feeding method of eating resulted in a lower amount of time spent over the normal blood glucose range.

Dr. Bruno explained that eating the majority of calories earlier in the day shortens the duration that blood sugar is raised and enhances metabolic health.

If early time-restricted feeding could be utilised as a successful intervention technique for preventing obesity, the experts suggested more research is required.

Time-restricted eating advantages

The study’s results, according to Dr. Pouya Shafipour, a family and obesity medicine specialist at Providence Saint John’s Health Centre in California, are not unexpected and corroborate his own advice to patients.

Since 2015, I have advocated for time-restricted eating. I also began using it myself. According to studies, time-restricted meals and prolonged fasting can improve insulin sensitivity and lower blood sugar levels. Thus, it either puts the body into or increases the state of ketosis that we enter in the evening. So in a sense, ketosis improves blood sugar control by reducing highs and lows, peaks and valleys in blood sugar. Family and obesity physician Dr. Pouya Shafipour

One type of intermittent feeding is early time-restricted feeding. Other examples include the 5:2 diet, which calls for eating regularly five days a week but consuming only 500 to 600 calories on two of those days.

The 16:8 diet is an additional strategy that calls for 16 hours of fasting and 8 hours of eating.

Advantages of eating breakfast

Dr. Marilyn Tan, an endocrinologist at Stanford University in California, claims that having time to exercise after eating may be an advantage of consuming the majority of calories earlier in the day.

We consume the majority of our calories during dinnertime, at least in America. We frequently eat our largest meal of the day at that time, then sit down in front of the TV or computer to watch something, before going to bed and sleeping for eight hours. Therefore, after that, we really don’t have a chance to exercise and increase our insulin sensitivity, she explained.

We don’t fully understand how moving that time-restricted feeding to earlier in the day improves metabolic benefit. The fact that humans are more active throughout the day is one possibility, though. Therefore, she continued, “If people are moving about more and engaging in greater physical activity soon after eating, that may improve the glycemic response”.

This study indicates that a considerable effect may not only result from a time restriction but also from the timing of that restriction. There hasn’t been a significant randomized trial, but there have been other studies looking at this and suggesting that exercising early in the day offers additional metabolic advantages, doctor of endocrinology Marilyn Tan said

Time-restricted eating can be advantageous for cardio-metabolic health, but it should only be carried out under a doctor’s supervision, according to Dr. Anne Peters, an endocrinologist at Keck Medicine of USC in California.

Advice for eating well

When it comes to dieting, the Centres for Disease Control and Prevention (CDC) advises finding a strategy that can be adhered to for life.

A smart place to begin is with a plan that emphasises healthy eating and is also something that can be maintained.

The CDC offers 12 recommendations for eating well. They involve planning ahead for periods of the day when snacking can be alluring, including right after a long day at the office.

Time-restricted eating is one of the simplest diets to follow, especially for people who are busy, according to Tan’s clients.

Because you’re not as focused on the meal content, per se, as you are on the timing, many of my patients find this to be one of the most maintainable diets, she said. “And honestly, time-restricted feeding works out better for those who are busy since you don’t have to think about your meals throughout the day. Many patients actually discover that having this small window of time to eat is far easier and more enduring than adhering to many highly strict diets.”

Tan continued, “You don’t have to concentrate so much on the macronutrient breakdown of the food. “Although a ketogenic diet, for example, may be quite helpful in the short term at helping people lose a lot of weight, maintaining that kind of diet over the long run is very challenging. Whereas with time-restricted eating, all you’re actually doing is changing when you eat. For long-term safety, I don’t see any pressing issue as long as you talk to your doctor about when to take your medications and how much to take before starting a diet.”

REFERENCES:

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Can activity snacking help people with type 1 diabetes?

Can activity snacking help people with type 1 diabetes?

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Light-intensity, 3-minute walks every half-hour can help persons with type 1 diabetes maintain control of their blood sugar levels, according to research.

Sedentary lifestyles are linked to a higher risk of developing major illnesses, and they can make blood sugar management more challenging for those with type 1 diabetes.

While moderate- and high-intensity exercise can help people with type 1 diabetes, it can also cause sudden, dangerous drops in blood sugar levels.

Long stretches of inactivity are thought to be bad for everyone. People with type 1 diabetes should pay particular attention to it because it is linked to the dysregulation of insulin levels. However, for those with type 1 diabetes, excessive activity can result in sharp drops in blood sugar levels.

With safe, brief periods of light-intensity walking, people with type 1 diabetes can maintain blood sugar control, according to a recent study from the University of Sunderland in the UK. This is what the writers refer to as “exercise snacks.”

According to the study, taking a 3-minute walk after every 30 minutes of sedentary activity helped individuals maintain control over their blood sugar levels better than those who were inactive.

The researchers also discovered that the individuals were not at risk for unexpected dips in blood glucose levels due to the brief walking breaks.

A balanced diet vs prolonged periods of sitting

32 persons with type 1 diabetes participated in the trial, which had two sessions spread over two weeks.

Participants in the first exercise sat still for 7 hours. In the second, they took a brief 3-minute stroll after getting up every 30 minutes.

Participants wore a continuous glucose monitor for 48 hours following each treatment. Researchers asked that individuals follow their usual insulin regimens and exercise levels during that time. Additionally, they shared a common breakfast and lunch.

After the brief walks, people maintained an average blood sugar level of 6.9 millimoles per litre (mmol/L), according to the researchers. After the prolonged sitdowns, their blood sugar levels were higher, 8.2 mmol/L.

Blood sugar levels remained within the desired range for 14% longer in participants who consumed exercise “snacks” than in those who did not over the course of 48 hours of monitoring, during, and after the test period.

Walking to stay healthy

Dr. Sumera Ahmed, an assistant professor at Touro University California’s College of Osteopathic Medicine who was not involved in the study, said, “This study is interesting.”

“[I]t is encouraging to know that even frequent, low-intensity, short-duration exercises can aid in extending a person’s time in range who has type 1 diabetes. The prevention of hypoglycemia is more crucial, she said.

Dr. Ahmed further emphasized that people should find it simple to incorporate the study’s little strolls into their regular routines.

She also believed that the activity snacks’ mild effects would make it less likely that they would need to adjust their insulin dosages or carbohydrate intake, as could be necessary with more intense exercise.

Although the study’s seven-hour sessions, which included 14 brief walks, were appropriate for a trial, that is a lot of strolling for a typical day.

Anything more frequent than this may not be realistic or sustainable, according to Dr. Ahmed. “We need further studies to determine if the frequency of light intensity activities beyond the 30 minutes as noted in this study is beneficial,” he added.

Dr. Ana Maria Kausel, an endocrinologist who was also not a part of the study, stated: “I normally advise my patients to take a stroll after meals. Depending on the effort, some studies have indicated that those who walk a block can reduce their blood sugar by 10 mg/dl [7.2 mmol/L] of glucose.

This study shows that low-intensity walks can maintain normal blood sugar levels and are safer than walks of higher intensity.

Exercise and type 1 diabetes: Use caution

Dr. Ahmad noted that the type, intensity, timing, and duration of exercise all affect how persons with type 1 diabetes respond to physical activity in terms of blood glucose levels.

Therefore, she suggested, these people need to eat more carbohydrates or have their insulin doses adjusted before beginning an exercise programme.

Additionally, Dr. Kausel issued a warning: “Type 1 diabetics are especially sensitive to exercise. When engaging in physical activity, they must always exercise caution. All type 1 diabetics should ideally be wearing a continuous glucose monitor when working out.”

Less time spent seated

32 individuals in the study underwent two seven-hour sitting periods spread out over a two-week period.

Participants in one session sat still for the entire seven hours. Every 30 minutes during the other session, they had three-minute breaks from sitting to move around lightly.

Throughout and following each sitting session, participants wore a continuous glucose monitor (CGM) to monitor their blood sugar levels over the course of 48 hours. Everyone had a set breakfast and lunch, and they were instructed to maintain the same dietary regimen, level of physical activity, and insulin dosages throughout the trial.

What occurs in diabetes type 1?

An individual with type 1 diabetes has insufficient insulin production from their pancreas. A hormone called insulin permits glucose, often known as sugar, to enter the body’s cells, where it is used as a source of energy.

Without enough insulin, blood sugar levels rise and may eventually reach dangerous levels. Serious complications from type 1 diabetes, such as eye and foot issues, heart disease, stroke, kidney disease, and nerve damage, can develop if it is not addressed.

There is no known cure for type 1 diabetes, and with time, the pancreas’ capacity to generate insulin continues to deteriorate even more. Pancreatic islet transplantation, which might be able to swap out low-functioning islets with new ones from a healthy donor, is one of the treatments under investigation.

Those who have type 1 diabetes must take many doses of insulin daily and check their blood sugar levels to keep them within acceptable limits.

Hypoglycemia is the everyday main concern. Hypoglycemia symptoms include trembling, shakiness, rapid heartbeat, headaches, nausea, hunger, nervousness or irritability, restless sleep, weakness, and pale complexion.

Losing consciousness and entering a hypoglycemic coma are the worst possible outcomes for people with dangerously low blood sugar levels.

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Is there any side effects of using too much Cinnamon?

Is there any side effects of using too much Cinnamon?

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What is Cinnamon?

On toast and in lattes, cinnamon is a spice. But for thousands of years, extracts from the cinnamon tree’s bark, leaves, blossoms, fruits, and roots have also been utilised in traditional medicines all throughout the world. It is added to many foods and used in baking and cooking.

The four main types of cinnamon are as follows. The variety of cinnamon that is most frequently offered in the US is cassia, which is darker in colour. Southeast Asia is where it is raised. True cinnamon, commonly referred to as Ceylon cinnamon, is widely utilised abroad.

One of the two primary varieties of cinnamon i.e. Ceylon or Cassia, or a combination of the two—could be the cinnamon you purchase at the shop. Ceylon is easier to grind, but its health benefits might not be as good.

Health Benefits of Cinnamon

Cinnamaldehyde is one of the most significant active components in cinnamon. It is utilised in scents and flavourings. It might be the cause of some of cinnamon’s potential health advantages.

According to certain studies, cinnamon may benefit diabetics. According to a study of 18 studies, cinnamon may help reduce blood sugar levels. Hemoglobin A1C, a marker of blood sugar levels over time, was unaffected, nevertheless. In diabetics, it may also decrease cholesterol.

Numerous studies lack information about the sort of cinnamon they used or have other issues that cast doubt on the accuracy of their conclusions. According to one analysis, cinnamon may aid in reducing obesity and weight gain. Irritable bowel syndrome and other stomach and intestinal issues are occasionally treated with it. But its effectiveness is unclear.

Cinnamon has been proposed to be beneficial for

  • Heart condition
  • Alzheimer’s condition
  • Cancer
  • HIV
  • Infection
  • dental decay
  • Allergies

However, a large number of research have used animal or cell models. Although cinnamon has anti-inflammatory, antibacterial, and antioxidant properties, there are currently insufficient studies to support their effectiveness in treating human conditions.

Side effects of Cinnamon

Cinnamon consumption in moderation is unlikely to have a significant negative influence on your health. Consuming excessive amounts of it is also not recommended.

There is no established dosage for cinnamon because it is an unproven treatment. Some experts advise taking 2-4 grammes of powder, or 1/2 to 1 teaspoon, per day. The amount of cinnamon used in some studies ranged from 1 to 6 grams. High doses could be harmful.

May Cause Liver Damage

A 130-pound (59-kg) person can consume 5 mg of coumarin daily, or approximately 0.05 mg per pound (0.1 mg per kilogramme) of body weight. Accordingly, consuming even a single teaspoon of cassia cinnamon could cause you to exceed the daily limit.

Unfortunately, a number of research have revealed that consuming too much coumarin may harm and poison the liver.

As an illustration, after only one week of taking cinnamon supplements, a 73-year-old woman experienced a sudden liver infection that resulted in liver damage. But in this instance, the dose was larger because of the supplements used than it would be from food alone.

May Increase the Risk of Cancer

An excessive intake of coumarin, which is present in large quantities in Cassia cinnamon, has been linked to an increased risk of some malignancies in animal experiments.

For instance, research on rodents has revealed that consuming too much coumarin might result in the growth of malignant tumours in the lungs, liver, and kidneys. It’s unclear how coumarin might result in tumors.

However, some scientists think that over time, DNA damage brought on by coumarin increases the risk of cancer.

May Cause Mouth Sores

Mouth sores have been reported in certain consumers after consuming items with cinnamon flavouring.

When taken in excessive quantities, the chemical cinnamaldehyde found in cinnamon may cause an allergic reaction. Small doses of the spice don’t appear to trigger this reaction because saliva keeps chemicals from coming into prolonged contact with the mouth.

Other signs of a cinnamaldehyde allergy besides mouth sores include:

  • tongue or gum enlargement
  • a feeling of burning or itching
  • mouth with white spots
  • Although not always serious, some symptoms can nonetheless be uncomfortable.

It’s crucial to remember that cinnamaldehyde only causes mouth sores in people who are allergic to it. A skin patch test can be used to check for this kind of allergy.

May Cause Low Blood Sugar

It is commonly known that cinnamon can reduce blood sugar levels. According to studies, the spice can replicate the actions of the hormone insulin, which aids in removing sugar from the blood.

Although consuming a small amount of cinnamon may help lower blood sugar, doing so excessively may cause it to drop too low. It is known as hypoglycemia. It may cause fatigue, wooziness, and even fainting.

Those who are taking diabetes treatments are particularly at risk of having low blood sugar. This is due to the possibility that cinnamon could intensify the effects of these drugs and cause your blood sugar to drop too low.

May Cause Breathing Problems

This is so that it won’t be difficult to inhale due to the spice’s fine texture. Its accidental inhalation can result in:

  • coughing
  • gagging
  • trying to catch your breath is difficult

Additionally, the cinnamaldehyde in cinnamon irritates the throat. It might result in additional respiratory issues. Being unintentionally exposed to cinnamon should be avoided by those who have asthma or other breathing-related illnesses because they are more prone to have breathing difficulties.

Interact with Certain Medications

With the majority of drugs, cinnamon is safe to consume in small to moderate doses. If you are taking medication for diabetes, heart disease, or liver disease, taking too much may be a problem. This is due to the possibility that cinnamon may interact with such drugs, either amplifying their effects or causing more severe side effects.

For instance, cassia cinnamon has a lot of coumarin, which is poisonous to the liver and might harm it if ingested in large quantities.

A lot of cinnamon may increase your risk of liver damage if you use drugs that could harm your liver, like paracetamol, acetaminophen, and statins.

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