In this 6-part series, I look into some recent science in the field of health and wellness. As a clinical naturopath I read so much research and want to share with you some highlights. Happy Reading!
A healthy gut may hold the key to weight loss
In a recent study, researchers found that a person’s gut microbiome affects their metabolism and contributes to obesity.
Researchers from the UK studied 416 twin pairs and sequenced the genome of microbes found in more than 1000 fecal samples. They report that identical twins have gut microbiomes that are more similar than those of fraternal twins.
The investigators identified a relatively unknown family of organisms called Christensenellaceae, which is more common in the guts of individuals with low body weight. Moreover, when the investigators transplanted the specific microbes into mice, they found that these “skinny microbes” protected against weight gain. Read more
Reference: Goodrich, Julia K. et al. (2014) Human Genetics Shape the Gut Microbiome. Cell, Volume 159, Issue 4, 789 – 799.
Foods for gut health
Believe it or not, cheeses can balance out your gut flora. Researchers have found that that cottage cheeses and soft fermented cheeses like gouda, some cheddars, and parmesan are all often packed with probiotics, similar to Greek yogurt. So go out of your comfort zone and experiment with European cheese. Your gut flora may thank you. Read more
Reference: Zheng H et al (2015) “Metabolomics Investigation To Shed Light on Cheese as a Possible Piece in the French Paradox Puzzle”. Journal of Agricultural and Food Chemistry. 63 (10), pp 2830–2839 [DOI: 10.1021/jf505878a].
Vitamin D could help you lose weight
Researchers at the University of Milan recruited 400 obese or overweight adults who were split into three groups – those who took no supplements, those who took 25,000 vitamin D units a month, and those who took 100,000.
All participants were put on the same balanced, low-calorie diet.
A significantly greater weight decrease and reduction in waist circumference was observed in both groups that took the supplements.
The researchers concluded that “vitamin D supplementation aids weight loss and enhances the beneficial effects of a reduced-calorie diet.”
Reference: Vitamin D Supplements May Aid Weight Loss For Obese And Overweight People, Study Finds. Huffington Post, 2015. Accessed online May 21, http://www.huffingtonpost.co.uk/2015/05/08/vitamin-d-supplements-weight-loss-study_n_7239722.html
The hidden reason why junk food makes you fat
It’s not just a case of calories – junk food can destroy the good gut microbes in your body that help you keep thin.
Professor Tim Spector, leading academic and author of the new book The Diet Myth: The Real Science Behind What We Eat, researches the link between microbes, food and health.
In one experiment, Professor Spector’s son Tom agreed to a diet of fast food, including sweetened carbonated beverages, for 10 consecutive days.
Apart from the intensive diet making him feel temporarily ill, the results all told the same story: Tom’s community of gut microbes had been devastated. The clearest marker of an unhealthy gut is losing species diversity and after just a few days Tom had lost an estimated 1,400 species – nearly 40 per cent of his total. The changes persisted and even two weeks after the diet his microbes had not recovered.
According to Spector, this loss of good microbes could affect the body’s metabolism and immune system.
Reference: Spector, T (2015) Your Gut Bacteria Don’t Like Junk Food – Even If You Do. In IFLScience blog. Accessed online May 2015 at http://www.iflscience.com/health-and-medicine/your-gut-bacteria-don-t-junk-food-even-if-you-do
WHEN you eat is more important for weight loss than WHAT you eat
Recent research by The Salk Institute for Biological Studies suggests that how many calories you eat is not as important as when you eat them.
The researchers found that restricting the time of day when you eat has the potential to offer additional and substantial health benefits. When you eat can even reverse obesity and diabetes, at least in mice.
The researchers found that mice fed high-fat and high-sucrose diets gained less weight and gained it more slowly when the eating period was restricted. When mice fed in a time-restricted feeding (TRF) regime were allowed to eat throughout the day, they gained weight but their eventual weight gain stabilised at a much lower point than a control group of mice fed without time restrictions. The study also found that TRF reduced both the accumulation of whole body fat in mice subjects fed a high-fat diet and reduced associated inflammation.
Reference: Chaix, Amandine et al. (2014) Time-Restricted Feeding Is a Preventative and Therapeutic Intervention against Diverse Nutritional Challenges. Cell Metabolism, Volume 20, Issue 6, 991 – 1005
