Eating Patterns

More and more interest and research on health effects of eating timing has popped up in the scientific literature recently. A previous blog discussed the value of intermittent fasting, concluding that longevity and freedom from chronic disease were greatly improved by periods of fasting which can be as simple as not eating for a consecutive 12 to 16 hours daily.

The brain has a master clock which governs sleeping and waking dependent on exposure to bright light. Every other organ has a similar clock: the pancreas produces less insulin at night; the human gut and its microbiome also have a rhythm with the genes of the gut itself and its bacteria switching on and off at the same time.

People who interfere with this normal circadian rhythm by staying up too late have increases in weight, blood pressure and blood sugar. Night shift workers typically have poorer health.

More extreme periods of daily fasting have surprisingly powerful effects. Prediabetic men who are limited to only eating in a six hour window each day have improvement in blood pressure, less hunger, and less insulin secretion compared to those allowed to eat over a 12 hour window. If laboratory animals are given a poor quality diet with around the clock food access they get fat and sick. The same diet and food quantity limited to an eight hour window does not cause obesity or disease.

Significant health improvements, especially in weight and blood sugar, are seen if most calories are consumed early rather than late in the day.

A recent book, The Circadian Code, by Dr. Satchin Panda of the Salk Institute reviews his and others' research on eating patterns.

                        Milk and Sugar

Recent books examine the history and problems of two major foods.

Milk! by Mark Kurlansky is filled with arcane information that only a quiz show addict or dairy farmer could love. One of his topics is the difference between various mammalian milks. Human milk is very different than that of other species; it is the only really good food for infants. Children who are breast-fed are typically 2 to 3 inches taller, more confident and emotionally healthy, much less allergic. Their IQ is 15 to 20 points higher. In spite of this, our government recently attempted to block a United Nations plan encouraging breast-feeding world-wide. Our food manufacturers make big profits from infant formulas.

James Walton's Sugar- The World Corrupted From Slavery to Obesity is an historical, environmental and health triple header. Shortly after early European settlement in the Western hemisphere sugar production became the major business and drove most of the need for slaves. Sugar plantations created enormous wealth in Europe and the Americas, dominating policy decisions on slavery, trading and international relations. In the 21st century large amounts of land are wasted to produce high fructose corn syrup, cane and beet sugars for immense quantities of an addicting, unhealthy food used in most highly processed foods and beverages. It's a dismal story, again reflecting public policy benefitting business and harming citizens.

                             

                          Psychedelic Drugs

Medical research on psychedelic drugs was encouraging in the 1950's and 60's until Timothy Leary, a Harvard professor, and a few of his colleagues began encouraging young people to trip on LSD and drop out of mainstream culture. This direct attack on the establishment and government was particularly threatening because of increasing resistance to the Vietnam war. The quick reaction was outlawing of LSD by the federal government in 1968 with President Nixon later calling Leary "the most dangerous man in America." In subsequent years other psychedelic drugs (PD) were also banned, effectively ending promising research.

The excellent scientific journalist, Michael Pollan, has written a new book describing the history of psychedelics, current research, extensive underground therapeutic illegal usage and his personal experiences with guided trips supervised by experienced underground practitioners. Pollan contributed an article in the NY Times Magazine (May 15, 2018) describing some of the material in this book. One reviewer concluded that LSD is non-addictive and "less harmful to the human body than diet Dr. Pepper."

MRI studies show that brain changes in experienced meditators are the same as those found in people taking a PD. Other research projects have documented:

      67% of smokers have continued to quit smoking one year after a treatment with a PD; this is far better than any other treatment program

      80% of dying people experience real peace in their last months leading some oncologists to demand access to these drugs

      severely depressed patients are often cured or much better following PD therapy after all other current treatment methods have failed

      many alcoholics are able to easily quit and maintain sobriety 

Pollan emphasizes that his excellent personal experience and the results in various conditions are only possible under the guidance of an experienced therapist.

Michael Pollan: HOW TO CHANGE YOUR MIND; What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression and Transcendence

                      The Daily Good 

Many lives are filled with stress from relationships, work, political or environmental issues. Most reading material and media sources are a stream of bad happenings which re-enforce this stress. 

The website The Daily Good offers a different  message. After registration they send a daily email which briefly describes the work or writing of someone who is improving our society or helping others in some way. A link is provided for in depth information. 

After a few seconds scanning that day’s story my day is started on an upbeat. Occasionally I’ll check out the link or find something I want to pursue, but usually it’s just a reminder that many clever people doing good things are as much part of our world as the more publicized politicians and criminals, the two of which are sometimes indistinguishable.

                   https://www.dailygood.org

            Helpful or Harmful Drugs?

Recent changes in marijuana laws in several states have allowed analysis of effects on the general population which Michael Greger has reviewed in a recent NutritionFacts posting (6/22/18).

Medical cannabis provides pain relief to patients dying of cancer as effectively as moderate codeine. It may allow pain to be tolerable while awake and communicating whereas morphine is more effective for pain but does not allow this awareness.

After medical cannabis is legalized in a state opioid deaths drop 25%. There are also large decreases in sales of alcohol and drugs for depression, anxiety, pain, sleeping and migraines. Is it any surprise that major supporters of marijuana prohibition include big pharma, the beer and private prison industries?  

                      All In or Slow Change?

There are different ways to approach healthy eating. The simplest is more veggies and fruits, less animal products, sweets and processed foods. More ambitious seekers of health aim at gradual improvement where hopefully they reach an optimal diet. The completely committed choose between Pritikin, Barnard, Esselstyn, McDougall, Fuhrman, Ornish or similar whole food plant based diets and eat this way immediately.

Any of these dietary changes is good for you. If you're only willing to eat a few more veggies then do it, but greater commitment is much better. There aren't good studies showing how much better total dietary change is. Food intake surveys show better health results for more vegetables and fruit daily up to 8 portions; after that results level off. All physicians reporting on their patients' change to whole food plant based eating have many remarkable success stories for heart disease, diabetes, hypertension, auto-immune disease and, less often, cancer.

Careful, accurate analysis of cigarette smoking may provide help in assessing likelihood of dietary change effectiveness. Those who cut back 50% have only modestly less cancer and lung disease, not nearly 50% less. To have major impact total abstinence is necessary.

The other big reason for going all in from the start is that cravings for fat, salt and sugar are almost wiped out after a few weeks without them. The brain's control centers can be quickly reprogramed, something that does not happen with gradual change.

                           Temptation

A recent NY Times article (Tim Herrera, Smarter Living newsletter, June 10, 2018) discussed research on will power. What does it take to do what you know is best for you, especially in regard to food choice? There remains a modest number who ignore scientific evidence and advocate a high protein and high fat diet, but most know and admit that whole plant foods are good for health with caloric needs filled by minimally processed starches, legumes, seeds and nuts. But we were raised on rich, high fat, high sugar foods which we enjoy, indeed are often addicted to.

Research shows that resisting temptation is exhausting. End result is that we have less energy for other important tasks and that we often eventually give in and eat unhealthy food. Resisting temptation does not strengthen, it weakens. The solution is to minimize temptation: keep unhealthy foods out of sight, out of home cupboards and refrigerators. Meals or drinks with friends at places that offer only unhealthy choices are rejected. You might be surprised- most friends, especially good ones, will honor your request and go to a place with healthy options, and they'll respect you for taking charge of your health. Some will join you in dietary change creating a strong bond.

Should you splurge and buy unhealthy food for home, throw the the rest away after eating some. You don't want it there for tomorrow when you'll resume your good habits. Many of us have a strong sweet tooth. Have healthy options on hand- oranges and dates are sweet, tasty and filling plus healthy. Keep home, office desk and travel bag well stocked with these these and similar choices. You can promise yourself an ice cream cone or candy bar after you eat some healthy sweets. You may decide you don't want the ice cream after your orange; almost for sure you'll eat less.