The claim: Lean protein is a weight loss wonder because it stokes your metabolism and helps you stay fuller longer. But eating a diet that’s high in protein is associated with a heightened risk for cancer and mortality, finds new research published in the journal Cell Metabolism.
The research: Researchers at the University of California, Los Angeles tracked 6,381 adults ages 50 and older for 18 years using data from the National Health and Nutrition Examination Survey. Depending on their protein consumption, subjects were placed in high protein (more than 20% of calories from protein), moderate protein (11% to 19%), or low protein (10% or less) categories. Adults under age 65 who ate a high-protein diet were four times more likely to die from cancer or diabetes and twice as likely to die from other causes. Those who ate a moderate-protein diet were three times as likely to die from cancer. However, the effects were reversed for older participants: Adults over 65 who ate moderate to high amounts of protein were at decreased risk for dying from cancer or any other cause.
What it means: Protein may activate IG-F1, a hormone in the body responsible for cell growth. “The theory is that as you’re pushing cells to grow, you’re pushing them to age more quickly,” says study co-author Valter Longo, PhD. And when cells are pushed to divide rapidly, disease-causing DNA damage is likely to occur. “By contrast, when you have low-level growth factors, cells sit in a standby mode associated with protecting [the body], and potentially making sure that maintenance is carried out versus putting effort into dividing and growing,” he says. But for older adults who tend to be smaller and more frail, the boost in cell growth activity that comes from eating a protein-rich diet could help the immune system respond more rapidly to infection.
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The bottom line: For younger adults, less protein might be better than more, Dr. Longo says. He suggests following the minimum guidelines set by the American Institute of Medicine of 0.8 grams of protein per kilogram of weight (about 58 grams for a 160-pound adult). And stick to mostly plant proteins, whose amino acids differ from animal-based proteins and may have a different effect on the body’s aging activity. Over 65? Talk to your doctor about eating a higher-protein diet, Dr. Longo says.
The claim: Fresh off the heels of a study saying that a high-protein diet could have serious health consequences: The journal Nutrition reports that certain animal-based sources of the macronutrient could cause higher levels of inflammation than foods like legumes, nuts, and beans.
The research: Researchers at the University of Navarra in Spain recruited 96 obese adults to follow a reduced calorie diet consisting of either 30% or 15% protein for 8 weeks. Body composition measurements and blood samples were taken at the start and end of the study; vegetable, meat, and fish protein intakes were recorded throughout. After 8 weeks, both groups lost nearly the same amount of weight and fat, but participants who got more of their protein from meat had higher levels of inflammation compared to participants who consumed mostly fish or plant-based sources of protein.
What it means: Inflammation contributes to a number of diseases, such as heart disease, stroke, and cancer. And meat contains several compounds that promote the detrimental process, like saturated fat and iron, says lead study author Patricia Lopez-Legarrea, a nutrition and food science researcher. During the cooking process, high-fat, high-protein animal foods also develop advanced glycation end products (AGEs), which contribute to inflammation and degenerative diseases like diabetes and atherosclerosis.
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The bottom line: Researchers are cautious to make general recommendations, since their study was only performed on a small number of adults with metabolic syndrome. Still, it’s a good idea to keep red meat consumption to twice a week or less, and to stick to leaner cuts (like sirloin, flank, or tenderloin steak ), suggests Lopez-Legarrea. “And indeed, we should make an effort to promote the intake of vegetable protein, mainly legumes,” she says. Veggie burger or falafel sandwich, anyone?
TIMESOFINDIA.COM | Last updated on -Mar 24, 2022, 18:20 IST
01/5Here are some common signs of stroke you must know about
A stroke is a medical emergency that requires immediate treatment in order to save the life. Prompt action can lessen the brain damage which is caused due to the interruption of blood supply. For that, one needs to know the signs and symptoms of the condition. Although the manifestations are evident, sometimes it overlaps with other ailments making it complex to differentiate, particularly in the younger generation. It may seem surprising how someone young can experience a stroke, but data suggest that 15 per cent of all stroke cases occur in people between the ages of 18 and 55.
Recently, model Hailey Bieber was rushed to a hospital for stroke-like symptoms. It turned out to be a small clot in the brain, and she recovered within a few hours. A situation like this can happen with anyone, therefore one needs to be prepared to tackle it.
02/5What is a stroke?
A stroke is a condition when the blood and oxygen supply to the brain’s tissues is blocked due to ruptures, bleeding or clotting in the blood vessels. With oxygen, the brain cells start dying. Stroke is of two main types: Ischemic and Hemorrhagic.
Ischemic is the most common one and accounts for 87 per cent of all the cases. It is caused by blood clotting in the arteries or narrowing of arteries due to atherosclerosis.
On the other hand, hemorrhagic stroke is caused when an artery in the brain leaks blood or ruptures. The blood seeping from the artery creates pressure in the skull and swells the brain, leading to cell damage. This kind of stroke accounts for the remaining 13 per cent of the cases and is less common than ischemic stroke. Here are some common signs of stroke one must know about.
03/5How to identify the signs of a stroke
Identifying the symptoms of a stroke can help you get proper medical attention at the right time, which is required to save a life. That's why experts urge people to remember the phrase: B.E. F.A.S.T. to spot the signs of stroke. Each letter of the phrase can help to identify the signs of a stroke successfully.
B- Balance (Balancing issues or weak legs)
E- Eyes (Trouble seeing things clearly or trouble focusing)
F- Face (Drooping or face numbness)
A-Arms (Difficulty raising the arms or arm weakness)
S- Speak (Having difficulty in speaking)
T- Time (Call for emergency immediately if you notice these symptoms)
Apart from these tell-tale signs, some other signs of a stroke include:
Confusion or trouble understanding other people
Severe headache without any reason
Dizziness
04/5Who are at the greater risk of suffering from a stroke
Although stroke is generally associated with older adults, the younger generation is equally at the risk of suffering from the condition. The risk is higher among those suffering from any chronic diseases like:
high blood pressure
high cholesterol
Obesity
heart disorders
heart valve defects
sickle cell disease
diabetes
blood clotting disorder
patent foramen ovale (PFO)
a history of stroke
05/5Other factors that may increase the chances of stroke
Apart from underlying health conditions, other factors that increase the risk of stroke include:
Summary: Low HDL and high triglyceride levels in the blood at 35 were associated with an increased risk of developing Alzheimer’s disease later in life. Additionally, higher glucose levels between 51 and 60 were linked to a higher risk of Alzheimer’s.
Source: Boston University
Living your best life at 35, ignoring cholesterol and glucose levels, may impact your chances of getting Alzheimer’s disease (AD) later in life.
According to researchers from Boston University School of Medicine (BUSM), lower HDL (high-density cholesterol) and high triglyceride levels measured in blood as early as age 35 are associated with a higher incidence of AD several decades later in life.
They also found that high blood glucose measured between ages 51-60 is associated with risk of AD in the future.
“While our findings confirm other studies that linked cholesterol and glucose levels measured in blood with future risk of Alzheimer’s disease, we have shown for the first time that these associations extend much earlier in life than previously thought,” explains senior author Lindsay A. Farrer, Ph.D., chief of biomedical genetics at BUSM.
The researchers believe that although high LDL has been consistently associated with AD risk in many previous studies, the link between HDL and AD was inconclusive, perhaps because most studies examining these relationships were conducted in persons who were 55 years and older at baseline.
This study was conducted using data obtained from participants of the Framingham Heart Study who were examined in approximately four-year intervals throughout most of their adult lives. Correlations of AD with multiple known risk factors for cardiovascular disease and diabetes (including HDL, LDL, triglycerides, glucose, blood pressure, smoking, and body mass index) were measured at each exam and during three age periods during adulthood (35-50, 51-60, 61-70).
The researchers found that lower HDL (the good cholesterol) is predictive of AD in early (35-50 years) and middle (51-60 years) adulthood and that high glucose in the blood (a precursor of diabetes) during mid-adulthood is also predictive of AD.
They also found that high blood glucose measured between ages 51-60 is associated with risk of AD in the future. Image is in the public domain
“These findings show for the first time that cardiovascular risk factors, including HDL which has not been consistently reported as a strong risk factor for AD, contribute to future risk of AD starting as early as age 35,” says first and corresponding author Xiaoling Zhang, MD, Ph.D., assistant professor of medicine at BUSM.
According to the researchers, careful management of these factors starting in early adulthood can lower one’s risk of cardiovascular disease and diabetes, as well as Alzheimer’s.
“Intervention targeting cholesterol and glucose management starting in early adulthood can help maximize cognitive health in later life,” adds Farrer.
Farrer also points out, “the unique design and mission of the Framingham Heart Study, which is a multi-generation, community-based, prospective study of health that began in 1948, allowed us to link Alzheimer’s to risk factors for heart disease and diabetes measured much earlier in life than possible in most other studies of cognitive decline and dementia.”
About this Alzheimer’s disease and aging research news
Author: Press Office Source: Boston University Contact: Press Office – Boston University Image: The image is in the public domain
Midlife lipid and glucose levels are associated with Alzheimer’s disease
Introduction
It is unknown whether vascular and metabolic diseases assessed in early adulthood are associated with Alzheimer’s disease (AD) later in life.
Methods
Association of AD with lipid fractions, glucose, blood pressure, body mass index (BMI), and smoking obtained prospectively from 4932 Framingham Heart Study (FHS) participants across nine quadrennial examinations was evaluated using Cox proportional hazard and Kaplan-Meier models. Age-, sex-, and education-adjusted models were tested for each factor measured at each exam and within three adult age groups (early = 35-50, middle = 51-60, and late = 61-70).
Results
A 15 mg/dL increase in high density lipoprotein (HDL) cholesterol was associated with decreased AD risk during early (15.4%, P = 0.041) and middle (17.9%, P = 0.014) adulthood. A 15 mg/dL increase in glucose measured during middle adulthood was associated with 14.5% increased AD risk (P = 0.00029). These findings remained significant after adjusting for treatment.
Discussion
Our findings suggest that careful management of cholesterol and glucose beginning in early adulthood can lower AD risk.
High blood sugar is commonly linked to diabetes, and can be dangerous if ignored and untreated. If you've recently been diagnosed with high blood sugar, don't panic—there are methods (aside from taking insulin, if advised by your doctor) that can bring it down over the long term. "Type 2 diabetes patients did not bring it on themselves," says diabetes and metabolism expert Elena Christofides, MD. "This is not a moral failing." Above all, be patient with yourself—you didn't get bad blood sugar overnight, and with steady work it can be managed. Read on—and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.
1
Focus On Weight Loss
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Extensive research has shown the positive impact of even minor weight loss on blood sugar levels. "Lose (even a little) weight," advises Rita Kalyani, M.D. "The Diabetes Prevention Program, a large-scale study of diabetes prevention strategies in those at high risk for type 2 diabetes, found that participants who engaged in 30 minutes of physical activity daily and lost at least 7 percent of their body weight cut their risk of getting type 2 diabetes by 58 percent. How it works: Losing excess pounds through proper diet and exercise can improve the body's ability to use insulin and to process glucose more efficiently."
The Role of Food & Your Health: Blood Sugar
"Even more compelling, weight loss will likely protect you from developing common diabetes-related complications like eye diseases (retinopathy), neuropathy (nerve damage especially to your feet, which may lead to amputation), kidney failure, liver damage, high blood pressure, stroke, and heart disease," says says Lisa M. Leontis RN, ANP-C.
2
Exercise Can Lower Blood Sugar
Tim Liu, C.S.C.S.
Regular exercise is a highly effective method for lowering blood sugar and supporting overall health. "Aerobic exercise such as walking, swimming, and bicycling can help you control your glucose level, manage your weight, and stay strong," says Amy Hess-Fischl, MS, RD, LDN, BC-ADM, CDCES. "The American Diabetes Association recommends exercising 30 minutes each day, at least 5 days a week. You can split up the exercise into 10-minutes of activity 3 times a day. In addition, do strength training such as free weights, resistance bands, or yoga, at least 2 times per week. Strength training builds muscle and helps control glucose levels. Talk to your healthcare professional to see what exercises are right for you."
3
Nourish Your Body With Good Food
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Just as a bad diet can raise blood sugar, a healthy, balanced diet can lower it—no deprivation necessary. "Enjoy a healthy diet," recommends Dr. Kalyani. "Develop an eating plan that helps you lose weight and keep it off. You may want to work with a dietitian to learn healthy eating habits that you can follow long-term. Some smart steps: focusing on produce, whole grains , and lean protein, and cutting back on fat and red meat."
4
Test Blood Sugar Regularly
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Knowledge is power: Keep track of your blood glucose levels to make sure you're on the right track. "Your healthcare professional will tell you how and when to check your blood glucose level," says Dr. Hess-Fischl. "In general, people taking insulin, those who are having a hard time controlling blood glucose levels, or have hypoglycemia (low blood sugar) need to monitor their blood glucose levels regularly. Older people with diabetes are at higher risk of hypoglycemia (low blood sugar) when taking diabetes medications, making it especially important to check your glucose levels. Symptoms of hypoglycemia include confusion, dizziness, hunger, and sweating."
5
Don't Skip Breakfast!
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If you have high blood sugar, breakfast really is the most important meal of the day. "It is quite remarkable that, in our study in type 2 diabetes individuals, the omission of breakfast was associated with a significant increase in all-day blood sugar spikes," says Daniela Jakubowicz, M.D., a professor in the diabetes unit at the E. Wolfson Medical Center, Tel Aviv University and Tel Aviv Medical Center. "In light of our study, we highly recommend that those with type 2 diabetes not skip breakfast, because it causes major damage to the beta cell function and leads to high sugar levels, even if they don't overeat at lunch and dinner." And to protect your life and the lives of others, don't visit any of these 35 Places You're Most Likely to Catch COVID.
FEROZAN MAST
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. Read more
