Intermittent Fasting | Gluten Free Diet
From eNewsletter 8/17/2022
DID YOU KNOW that a gluten-free diet (GFD) can reduce your acid load? While we would never advocate going on a GFD without professional assistance, for those who struggle with acid-related conditions such as acid reflux, salicylate intolerance, and osteoarthritis, among others, a GFD may be indicated. In a study that appeared in the July issue of Nutrients, researchers examined renal acid load and net endogenous acid production, two important markers of dietary acid load. The GFD was found to be associated with significantly lower crude dietary acid load scores. Thus, GFD could be one method to help "alkalize" when it is deemed appropriate.
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Update to Long COVID Action Plan! Steve: Based upon an extensive literature review of studies on complementary and alternative therapies for Post-Acute Sequelae of SARS-CoV-2 Infection or "Long COVID," as well as drawing upon the successes of clients we have worked with, I have updated our Action Plan. See below for details.
Student Supplement First Aid Kit Most students go back to school in August or early September. If going away to school, they need support for myriad viruses and bacteria roaming campuses, and options to minimize the damage if they develop an infection, including COVID-19. Bold items should be taken daily (if tolerated). Others taken as needed. Magnesium Glycinate (anxiety and stress) Monolaurin (viral preventive) Vitamin D3 1000-5000IU (immune system support) Vitamin C 500-1000 mg (immune system support) Probiotic (one day per week to to balance microflora) Andrographis (fight infection when it first appears) Elderberry Zinc Lozenges (soothe sore throat, respiratory issue) Zinc Sulfate Solution (soothe sore throat, respiratory issue) Melatonin 0.5 - 3 mg. (sleep support) Alka Support (sour, upset stomach)
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Virus Prevention And Treatment Vaccines minimize COVID-19 related mortality and hospitalizations, but SARS-CoV-2 is here to stay. Moreover, it is not the only virus we fight. There are influenza (flu), norovirus (stomach flu), adenovirus (common cold), monkeypox, and four other coronaviruses (common cold), among others. Continue your immune support year-round. For more information, refer to our Prevent and Fight Viruses 2.0 Protocol.
NEW! Post-Acute Sequelae of SARS-CoV-2 Infection or "Long COVID" Action Plan 3.0 Post-Acute Sequelae of SARS-CoV-2 infection (PASC) or "Long COVID" includes symptoms that can last for 12 weeks or more. If you, a family member, friend, coworker, or neighbor are suffering from PASC, follow our Post-Acute Sequelae of SARS-CoV-2 Infection Action Plan 3.0. It is available for purchase here (password: discount2018).
COVID-19 Vaccine Information View this document here. Have a happy, healthy day! Steve and Bonnie Minsky
In Today's Issue...
Well Connect Feature: Bone Health Update*
Intermittent Fasting
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Intermittent Fasting
Steve: There has been fabulous data published recently concerning intermittent fasting (IF). We do not recommend starting any form of fasting without first discussing it with a knowledgable health professional.
A study from last week's JAMA Internal Medicine found that time-restrictive eating within an 8 hour window was more effective for losing weight and improving diastolic blood pressure and mood than eating over a window of 12 or more hours at 14 weeks. One caveat is that inflammation increased for the 8 hour window, which should be noted for anyone with chronic inflammatory diseases, as this is not the first study to report this. A 16 hour daily fast is fine short term, but long-term, a 12-14 hour fast is safer.
A study from BMJ Nutrition, Prevention & Health just found that those who have fasted one day per month over a long period of time reported less severe cases of COVID-19 compared with those who did not fast.
According to a study in The Lancet, in subjects with multiple sclerosis (MS), intermittent fasting (IF) was associated with a reduction in memory T cell subsets and certain biologically-relevant lipid markers that adversely affect MS symptoms. The IF plan was a "5:2" style, where 100% of subjects' caloric needs were met 5 days per week and 25% of caloric needs were met 2 days per week.
A study in Nutrients found that either through caloric restriction or a "5:2" style IF, when combined with resistance training, both improved blood lipids, with greater reductions observed in the IF group over 12 weeks. Reports of hunger were minimal.
A study in Clinical Nutrition found that over 12 weeks, intermittent energy restriction, in comparison to a continuous energy strategy, was advantageous to reduce inflammation associated with obesity, and consequently improved insulin resistance, regardless of the amount of weight loss.
IF had positive effects on weight loss, in addition to reducing insulin resistance and favorably shifting the levels of leptin and adiponectin. Thus, a review in Nutrients concludes that intermittent fasting has a wide range of benefits for many diseases, including obesity, type 2 diabetes, hypertension, and improving cardiovascular risk factors.
According to a review in JAMA Network Open, the authors found beneficial associations of IF with heart-related outcomes, especially as a weight loss approach for adults with overweight or obesity.
Even if you can't adhere to a form of IF, improving your diet and lifestyle habits have measurable effects.
A study from JAMA Network Open concerning older Israeli subjects, improved diet quality was associated with increased longevity and successful aging.
A study from American Journal of Preventive Medicine found that in people with diabetes that adhere to an optimal lifestyle such as normal weight and sleeping hours, absent-to-little alcohol drinking, nonsmoking, and regular physical activity, presented virtually no prevalence of hypertension. Hypertension is notoriously linked and difficult to treat in those with diabetes.