TIME-RESTRICTED EATING: This type of fasting means having regular but fewer meals, cutting out late-night snacks and not eating for 12 to 14 hours

By WSAM Reporter

When intermittent fasting became all the rage among Hollywood celebrities, skeptics balked at the idea of skipping meals. But new research from the University of Georgia suggests the celebs might not have been that far off.

The review found that a specific type of restricted eating may reduce the chances of developing Type 2 diabetes and improve your overall health. Known as time-restricted eating, this type of fasting means having regular but fewer meals, cutting out late-night snacks and not eating for 12 to 14 hours (often overnight).

After a comprehensive review of published, peer-reviewed studies, the researchers found a connection between number of meals and obesity and Type 2 diabetes.

“What we’ve been taught for many decades is that we should eat three meals a day plus snacking in between,” said Krzysztof Czaja, an associate professor of biomedical sciences in UGA’s College of Veterinary Medicine. “Unfortunately, this appears to be one of the causes of obesity.”

The three meals and snacks style of eating prevents insulin levels from going down during the day, and, with the amount of calories and sugars Americans consume on average, that can overload the body’s insulin receptors. That leads to insulin resistance and often Type 2 diabetes.

“That’s why it’s so hard to lose body fat,” Czaja said. “We are not giving our bodies a chance to use it. Having fewer meals a day will allow these fat deposits to be used as an energy source rather than the sugar we keep consuming.”

Modern eating approach disrupts body’s biological clock.

The researchers found that time-restricted eating allows the body to relax and lower insulin and glucose levels, which in turn can improve insulin resistance, brain health and glycemic control. It can also reduce calorie intake by around 550 calories per day without the stress of calorie counting.

Previous studies have shown disruptions to sleep and meal schedules can change both the type and amount of bacteria and other microorganisms in the digestive tract. But fasting may positively alter the gut microbiome, potentially staving off inflammation and a variety of metabolic disorders.

Additionally, the review suggests time-restricted eating can help regulate hormones responsible for appetite regulation and energy levels.

Regular meal schedules, eating breakfast and decreasing meals and snacks can help guard against obesity and Type 2 diabetes, according to the publication. And all breakfasts aren’t created equal. Aim for healthy fats and protein, like eggs, and avoid the sugar-filled breakfast cereals and pastries.

Although time-restricted eating appeared to improve health, the researchers found that other types of restricted eating, such as fasting for days on end, provided few benefits. Regular but fewer meals can stave off obesity and metabolic disorders

More than four in 10 Americans are clinically obese, meaning their weight is higher than what is considered a healthy range for their height. Almost 10% are severely obese, according to the Centers for Disease Control and Prevention.

Obesity may lead to a variety of health conditions, including Type 2 diabetes, heart disease and even some cancers.

“Obesity is an epidemic right now, especially in the United States,” Czaja said. “It is a preventable disease. When we started looking at the research, we found that ancient humans didn’t eat every day. That means our body evolved not needing food every day.”

The modern approach of three meals plus snacks became popular decades ago, and it’s a hard pattern to break. “But our gut-brain signaling is not designed for this type of eating,” Czaja said.

The researchers caution that eating is not a one size fits all situation. Smaller, less active people need fewer calories on average than taller athletes, for example. So for some, one meal of nutrient-rich food might be another while others may need more.

But one thing was very clear from the literature they reviewed: Fewer meals of high-quality food is a good guideline for individuals at risk of developing Type 2 diabetes and obesity.

“Also definitely avoid late-night eating,” Czaja said. “Our midnight snacks spike insulin, so instead of us going into a resting state when we sleep, our GI is working on digestion. That’s why we wake up in the morning tired — because we don’t get enough resting sleep.”

Published in Nutrients, the study was co-authored by Carlee Harris, an undergraduate biology major in UGA’s Franklin College of Arts and Sciences.

EXERCISE COULD HELP TREAT CHILDREN WITH AUTISM

PROACTIVE: Those interested in teaching individuals with this developmental disorder will need to be taught specific skills and be equipped with the right resources to successfully create an effective plan

By Nonhlanhla Makhajane

Exercise is healthy for everyone, but it can have a major positive impact on the quality of life for those on the autism spectrum. Exercise doesn’t just help the child or adult with autism, it also has a profound impact on his or her family.

According to the latest edition of Health and Fitness Journal, Autism spectrum disorders (ASDs) are the fastest growing developmental disability in the world, and according to the U.S. Centers for Disease Control and Prevention, 1 in 68 children are diagnosed.

ASD is approximately 4.5 times more common in boys (1 in 42) than in girls (1 in 189). Currently, there is no cure for autism, although with early intervention, a child’s prognosis can improve greatly.

Although many groups, organizations, and researchers are focused on finding the underlying causes as well as a cure, parents who have a child with autism are much more focused on “what can help my child, now?”

There are numerous treatments and therapies for autism, but they do not have sufficient empirical support to be considered evidence based.

Exercise is an evidence-based practice, but unfortunately, it is often overlooked as a therapy. Perhaps because exercise is not perceived as a quick fix or as a magic pill. Even with all the dedicated and tireless research efforts that have shown exercise has a positive impact on autism, most parents, educators, and even autism professionals are unaware of its benefits.

Those interested in teaching exercise to individuals with autism will need to be taught specific skills and be equipped with the right resources to successfully create an effective exercise plan.

The journal states that just as you would conduct an evaluation and develop an action plan for people who are injured, obese, or in their senior years, the same is true for those with autism.

Instead of simply asking them to walk or run on the treadmill, you may first need to show them a picture of the treadmill (a visual support) rather than simply telling them what to do. Next to the picture, you also would want to show them the amount of time you want them to be on the treadmill.

When you set the amount of time to walk or run on a treadmill, you should not expect them to be on it for the entire time. Remember, this is a new experience for their sensory system and for their minds. Exercising is a lot to process. If you set expectations that he or she will exercise for 60 consecutive minutes, you are setting yourself and everyone else up for failure. You need to remind the families that you are building a relationship based on success and trust. You want to make exercise a part of their lifestyle, and this takes time. Most parents will understand and appreciate this approach.

You can simply begin to introduce exercise by showing a large (8.5 inches × 11 inches) picture of the exercise you want them to perform. And do this in combination with modeling the exercise to them, to which most of you are accustomed. As they progress and their relationship with exercises builds, you can gradually add more exercises.

As this happens, think of visually structuring their routine much like a daily to-do list. Write the name of the exercise and the amount (time/reps) you want them to perform. To the left of the written name of each exercise, you should have the picture of the exercise. In the case that you may be working with someone who has a higher cognitive ability, you may not have to use pictures. However, still having a written daily exercise routine provides expectations (beginning, middle, and end) of the exercise session and also allows for better goal setting while adhering to the principles of a qualified exercise professional.