METABOLISM: New important field emerging to understand the relationship between the timing of food intake and health… 

By WSAM Health Correspondent

Heart diseases are the leading cause of death in the world according to the Global Burden of Disease study, with more than 18 million annual deaths in 2019, of which around 7,9 million were attributable to diet.

This means that diet plays a major role in the development and progression of these diseases. The modern lifestyle of Western societies has led to specific eating habits such as eating dinner late or skipping breakfast.

In addition to light, the daily cycle of food intake (meals, snacks, etc.) alternating with periods of fasting synchronises the peripheral clocks, or circadian rhythms, of the body’s various organs, thus influencing cardio-metabolic functions such as blood pressure regulation.

Chrono-nutrition was emerging as an important new field for understanding the relationship between the timing of food intake, circadian rhythms and health.

During the Global Burden of Disease study, scientists used data from 103,389 participants in the NutriNet-Santé cohort (79% of whom were women, with an average age of 42) to study the associations between food intake patterns and cardiovascular disease. To reduce the risk of possible bias, the researchers accounted for a large number of confounding factors, especially sociodemographic factors (age, sex, family situation, etc), diet nutritional quality, lifestyle and sleep cycle.

The results showed that having a first meal later in the day (such as when skipping breakfast), is associated with a higher risk of cardiovascular disease, with a 6% increase in risk per hour delay. For example, a person who eats for the first time at 9am is 6% more likely to develop cardiovascular disease than someone who eats at 8am.

When it comes to the last meal of the day, eating late (after 9 pm) is associated with a 28% increase in the risk of cerebrovascular disease such as stroke compared with eating before 8 pm, particularly in women, according to the study.

Finally, a longer duration of night-time fasting – the time between the last meal of the day and the first meal of the following day – is associated with a reduced risk of cerebrovascular disease, supporting the idea of eating one’s first and last meals earlier in the day.

However, these findings, which needed to be replicated in other cohorts and through additional scientific studies with different designs, highlighted a potential role for meal timing in preventing cardiovascular disease, the researchers said. They suggested that adopting the habit of eating earlier first and last meals with a longer period of night-time fasting could help to prevent the risk of cardiovascular disease.

According to the World Health Organization (WHO), cardiovascular diseases were the leading cause of death globally, taking an estimated 17,9 million lives each year. The diseases are a group of disorders of the heart and blood vessels and include coronary heart disease, cerebrovascular disease, rheumatic heart disease and other conditions.

More than four out of five heart-related deaths are due to heart attacks and strokes, and one third of these deaths occur prematurely in people under 70 years of age, according to the WHO.

The most important behavioural risk factors of heart disease and stroke are unhealthy diet, physical inactivity, tobacco use and harmful use of alcohol. The effects of behavioural risk factors may show up in individuals as raised blood pressure, raised blood glucose, raised blood lipids, and overweight and obesity. These “intermediate risks factors” can be measured in primary care facilities and indicate an increased risk of heart attack, stroke, heart failure and other complications.

Cessation of tobacco use, reduction of salt in the diet, eating more fruit and vegetables, regular physical activity and avoiding harmful use of alcohol have been shown to reduce the risk of cardiovascular disease.

Health policies that create conducive environments for making healthy choices affordable and available are essential for motivating people to adopt and sustain healthy behaviours.

Identifying those at highest risk of heart diseases and ensuring they receive appropriate treatment can prevent premature deaths. Access to non-communicable disease medicines and basic health technologies in all primary health care facilities is essential to ensure that those in need receive treatment and counselling.

DOCTOR’S TIPS TO MAKE NEW YEAR RESOLUTIONS STICK

WILLPOWER: As one navigates the early days of 2024, many of us will commit to healthy resolutions but end up changing our tune before January is even over. In fact, some have dubbed the second Friday in January as ‘Quitters’ Day.

By Health Correspondent

Dr. Julia Bruene, primary care sports medicine physician at RUSH, supports goal setting for health-promoting behaviour which results in improved health outcomes and a longer life.

The four main behaviours that Bruene discusses with her patients are:

• Regular exercise (or “pleasurable movement”);
  
  
• Adequate, restorative sleep;
  
  
• Taking steps toward stress management; and
  
  
• Maintaining personal connections/avoiding isolation.

But, just as importantly, she says, it’s all about how you frame your resolution that matters. Bruene also shares with patients these five tips to boost the likelihood that their intentions will turn into actual, sustainable behavioural change:

Set “Approach goals” and adopt positive behaviours, instead of “Avoidance goals” which extinguish negative behaviours. A Swedish study showed that people are more likely to achieve their goals if they adopt a new positive habit (for example, swim twice a week vs cut down on sweets).

Apply the SMART method for behavioural change:

S-   Specific goals work better than vague ones.

M- Measurable goals are more likely to be met.

A- Achievable- make sure your goal is actually realistic.

R- Relevant (does it matter to you personally?)

T- Time-bound goals (meaning I will make x amount of progress in a certain period) are more likely to be met.

Slip-ups are OK! A “slip” doesn’t have to be a “slide”. If you fail or stumble, it’s OK to get back on the horse! You can create a new fresh start on February 1.

Find a community/buddy for accountability. This means joining a gym or finding a partner to cook healthy meals or take brisk walks with.

Tell someone your goal to keep you accountable and motivated. Ask them to check in with you.

Having trouble setting healthy goals for yourself? Talk to your doctor about what makes the most sense for you.