And what I am reading.

And watching.

So, before we get to a new reason I don’t eat large meals late at night, I’ll address those questions.

What I’m Listening To

My interests are eclectic.

I recently listened to the Little Desk versions of songs from the Icelandic Grammy-nominated singer-songwriter Laufey:

I am also listening to Doechii on the Little Desk.

The lead singer, Jaylah Ji’mya Hickmon (known professionally as Doechii), is an American rapper, singer, and songwriter.

Joyful.

What I’m Watching

I’m watching Light of My Lion on Netflix in Japanese (with subtitles).

Hiroto, a city hall employee, cares for his autistic brother Michito after their parents’ deaths.

Their lives dramatically change when they take in a young boy named Lion, who leads them into an unexpected and life-altering incident.

On to the subject of the day.

Large Meals After 5

There are several reasons that I avoid eating large meals late in the evening.

I prefer a longer time between my last and first meals of the day.

However, research suggests another good reason to avoid big meals late in the day: Large meals after 5 p.m. could increase one’s risk of type 2 diabetes.

The study, conducted by researchers in Spain and the United States, found this:

Consuming more than 45 percent of daily calories after 5 p.m. may negatively impact glucose tolerance, especially in those with pre-diabetes or early type 2 diabetes.

Study Details

To investigate the effects of late eating, researchers studied 26 participants aged 50 to 75 who were overweight or obese and also had pre-diabetes or type 2 diabetes. Researchers divided the subjects into two groups:

• “Early eaters” consumed most of their daily calories before 5 p.m.
• “Late eaters” consumed 45% or more calories after 5 p.m.

Both groups maintained these eating patterns for 14 days, consuming similar total calories and macronutrients (carbohydrates, proteins, and fats).

However, late eaters consume nearly twice as many calories after 5 p.m., with a higher intake of fats and carbohydrates.

Why?

I suspect that eating later in the day leads to weight gain because most people are much less active at night (and not active at all as they sleep).

If I eat late at night, I consume calories when my body does not need them.

For me, this activity translates to this:

I want my latest meal of the day to be the lowest carbohydrate (and simple carbohydrate) meal.

My metabolism is most active between 10 a.m. and 5 p.m., so I avoid very large meals outside of that window.

My Take: Study Consequences

While we know that late-night eating can contribute to weight gain due to a slower metabolism during sleep, new research reveals a more significant concern.

This study indicates that eating late, specifically consuming more than 45% of your daily calories after 5 p.m., can disrupt blood sugar regulation (glucose metabolism), regardless of weight or overall calorie intake.

This disruption can lead to:

• Increased risk of developing type 2 diabetes: Poor blood sugar control is a major risk factor.
• Higher cardiovascular risk: Problems with glucose metabolism can negatively impact heart health.
• Chronic inflammation: This can contribute to various health issues over time.

These findings highlight the importance of what we eat and when we eat for optimal health.

Make a slight shift in your diet habits and reap the benefits.

The post One More Reason I Don’t Eat Large Meals Late at Night appeared first on Medika Life.

We will delve into the positive aspects of sparkling water, addressing its impact on hydration, digestion, dental health, and its potential role in reducing sugar intake.

I will also discuss the potential downsides of consuming a drink with bubbles. First, a quote:

Bubbles are round for the same reason that planets are spherical. The universe itself is like bubbles. — Tom Noddy

What is Sparkling Water?

I will begin with this: I don’t enjoy sparkling water very much. But it seems like so many around me love the stuff.

Some call it “seltzer water,” while others prefer “carbonated water.”

The beverage’s gas can be natural, or manufacturers may infuse it into still water. In some forms, sparkling water is a healthy alternative to soda.

Mineral water may have natural bubbles, minerals, and sulfur compounds from a mineral spring. Tonic water contains quinine and sugar or high-fructose corn syrup.

Other seltzers or sparkling waters add sugars or artificial sweeteners. It is important to read the nutrition label before purchasing.

Here are some of the sparkling water types you might consider:

• Club soda
• Mineral water
• Seltzer water
• Soda water
• Tonic water

Benefit #1 — Staying Hydrated and Refreshed

One of the most fundamental aspects of good health is staying properly hydrated.

For me, plain water is an excellent choice for hydration. I drink about 15.5 cups (3.7 liters) of fluids daily.

On the other hand, the carbonation in sparkling water can make it more appealing to some, encouraging them to drink more water throughout the day.

We need proper hydration to maintain bodily functions; sparkling water can refresh you. Here are seven reasons why you should drink more water:

7 Reasons Why You Should Drink More Water

Being dehydrated can have negative effects on your body and brain. Here are evidence-based benefits of staying…

www.healthline.com

Benefit #2 — Carbonation Can Be Thirst-Quenching

Additionally, some people find that the carbonation sensation in sparkling water makes it feel more satisfying and thirst-quenching. My nurse Melissa frequently reminds me of this advantage (over plain water).

This satisfaction can facilitate increased water consumption, which benefits overall health.

Not all sparkling waters are created equal; some may have added sugars or sodium, so reading the labels and choosing the healthiest options is essential.

Benefit #3 — Sparkling Water Can Aid Digestion

Digestive health is another area where sparkling water may offer some benefits.

The carbonation in sparkling water can create a sensation of fullness or bloating, which may help some individuals control their appetite or reduce overeating.

However, this effect can vary from person to person, and some of us might experience different satiating effects.

Furthermore, some people find sparkling water alleviates indigestion or mild stomach discomfort. The effervescence might help burp out excess gas and relieve feelings of fullness.

While it’s not a miracle cure for digestive issues, sparkling water can be a soothing choice for occasional discomfort.

Benefit #4 — Dental Health and Sugar Reduction

One of the most significant advantages of sparkling water, especially when compared to sugary sodas or fruit juices, is its minimal impact on dental health.

Sugary beverages can lead to tooth decay and erosion, but sparkling water does not contain the sugars that feed harmful bacteria in the mouth. This problem makes sparkling water far better for preserving your dental health.

Sparkling water can be a valuable tool for those looking to reduce their sugar intake.

Many crave the sweetness of sugary drinks, and sparkling water can provide a satisfying alternative.

Flavored sparkling waters, often naturally flavored and sugar-free, offer various options to cater to different tastes.

Benefit #5 — Carbonated Water May Help Swallowing

Some small studies showed carbonated water helps people clear their throats and swallow better.

Three million Americans have dysphagia or trouble swallowing.

Carbonated water could benefit some of those patients but consult your doctor first.

Downside #1— Sparkling Water and Your Teeth

With its fizzy bubbles and refreshing taste, sparkling water has become a healthier choice than sugary sodas.

However, it’s important to consider its downsides. Firstly, sparkling water can be harsh on tooth enamel due to its acidity, potentially leading to dental problems over time.

A Korean study showed this:

Carbonated water negatively affects etched or sealed enamel, resulting in decreased microhardness and removal of the adhesive material.

Downside #2 — Sparkling Water and Hidden Sweeteners

If you don’t enjoy drinking plain water, sparkling water can be a good alternative to juices and sugary.

The healthiest type of sparkling water is unsweetened and unflavored.

Be careful: Some sweetened sparkling waters and seltzers can add unwanted sugar to your diet.

Sparkling waters high in sugar may cause tooth decay. But plain sparkling water has minimal effects on your teeth, especially when drinking soda.

You can prevent tooth decay by maintaining good oral hygiene and alternating sparkling water with plain water to cleanse your enamel.

Downside #3 — Sparkling Water and Bloating

Moreover, sparkling water carbonation can cause temporary gas and bloating in some individuals, making it uncomfortable for those with sensitive stomachs.

While sparkling water can be a tasty choice, moderation and awareness of these drawbacks are essential for maintaining good oral health and digestive comfort.

People who experience excessive gas or gastroesophageal reflux disease (GERD) should avoid sparkling water as it may trigger increased gas and acid reflux symptoms.

You might want to avoid sparkling water altogether if you have irritable bowel syndrome (IBS). IBS is a digestive problem, and what you eat and drink significantly minimizes symptoms.

Do you bloat after consuming sparkling water? Try slowing down your drinking.

You will swallow more air if you drink (or eat) quickly. Swallow more air, and you can get gaseous distention of the stomach.

One more thing: Straw use may cause you to swallow more air.

Conclusion

In conclusion, sparkling water offers several potential health benefits that can make it an appealing choice for those looking to maintain or improve their well-being.

It can contribute to hydration, aid digestion for some individuals, and be a tooth-friendly alternative to sugary beverages.

Drinking sparkling water in moderation likely will not result in serious bloating, but please drink it in moderation.

It’s essential to consume sparkling water in moderation and be mindful of the specific type of sparkling water you choose. Opt for varieties without added sugars or excessive sodium to maximize health benefits.

While sparkling water can certainly be a part of a healthy lifestyle, it’s crucial to remember that individual responses to carbonation and flavor preferences may vary.

What’s most important is finding beverages that work for you and fit your overall diet and health goals. Is sparkling water a reasonable alternative for those trying to kick a soda habit? Absolutely.

So, the next time you reach for a refreshing, fizzy drink, you can savor it for its taste and the sparkling truth of its potential health benefits.

Final Tips — Choosing a Carbonated Beverage

I will end with three things to look for on carbonated water labels:

• Make sure the drink has no calories or sugar.
• Avoid drinks with regular sugar or high fructose corn syrup.
• Check the sodium content.

Do you drink sparkling water?

The post The Sparkling Truth: Health Benefits (and Harms) of Bubbles appeared first on Medika Life.

Moreover, this rise coincides with a four to five percent annual increase in advanced-stage prostate cancer diagnoses since 2011; the proportion of men diagnosed with distant spread of cancer (metastases) doubled.

I am concerned each day as we continue to see an increasing proportion of men with more advanced prostate cancer in my oncology clinic. Today, I want to focus on seven ways men can reduce their risk of getting (or dying from) prostate cancer.

Men need to be aware of the health of their bodies, as well — prostate cancer and breast cancer are almost on the same level. It’s fascinating that the correlation between the two is almost the same — people don’t talk about it so much, but they are almost equal in numbers. — Olivia Newton-John

Let’s look at seven ways men can drop their prostate cancer risk.

1. Dropping prostate cancer risk through diet

While we don’t fully understand the relationship between diet and prostate cancer risk, studies suggest that certain eating habits may be beneficial.

• Reduce fat intake. Eat less trans and saturated fats. Incorporate healthy fats such as omega-3 fatty acids from fish, nuts, and seeds into your diet.
• Eat more fruits and vegetables. Consume a wide variety of produce, including lots of leafy greens. The antioxidant lycopene in cooked or processed tomatoes may slow prostate cancer cell growth. Cruciferous vegetables (for example, cauliflower and broccoli) contain sulforaphane, which may reduce cancer risk.

• Consider soy and green tea. Some clinical studies hint that soy can lower a measure of prostate cancer activity (prostate-specific antigen or PSA). Green tea consumption may help men at higher risk for prostate cancer.
• Avoid charred meat. The charred meat (from grilling or frying at high temperatures) may produce chemical compounds associated with cancer.

2. Drop prostate cancer risk through exercise

Harvard Chan School scientists study homed in on a common molecular alteration in prostate tumors called TMPRSS2:ERG. This gene fusion occurs in about one-half of prostate cancers. The study showed for the first time that long-term vigorous physical activity is associated with a lower risk of developing TMPRSS2:ERG-positive prostate cancers.3. Stop Smoking and

3. Drink Less and don’t smoke

Quitting smoking lowers cancer risk. For those who enjoy alcohol, please consider doing so in moderation. The Prostate Cancer Foundation offers this chill observation: You can safely have one daily drink.

4. Drop prostate cancer risk: Stay sexually active

Men with a higher frequency of ejaculation (with or without a sexual partner) are less likely to be diagnosed with prostate cancer.

For example, a 2016 Harvard study discovered that ejaculating over 20 times monthly reduced prostate cancer risk by about one-fifth compared to ejaculating only four to seven times per month for men in their 20s and 40s, respectively.

While investigations continue, some experts postulate that ejaculation clears the body of toxins and other substances that could cause inflammation.

5. Maintain a Healthy Weight

The American Cancer Society offers that obesity is a risk factor for developing more aggressive prostate cancer. Maintaining a healthy weight as you age can reduce your cancer risk and many other health problems.

6. Family history

While prostate cancer runs in some families, most cases occur in men with no history of the disease. Still, having a father or brother with prostate cancer doubles a man’s risk (higher if you have a brother with it than a father). Having several affected relatives further increase risk, especially if the relatives were young at diagnosis.

Inherited mutations in BRCA1 or BRCA2 (breast cancer genes 1 and 2) increase prostate cancer risk in men. Men with Lynch syndrome (hereditary non-polyposis colorectal cancer) have a higher risk of numerous cancers, including prostate cancer. Other inherited gene changes can also raise risk: What Causes Prostate Cancer?

7. Get appropriate screening

The American Cancer Society (ACS) recommends that men have a chance to make an informed decision with their healthcare provider about whether to have prostate cancer screening. The decision should be made after getting information about the uncertainties, risks, and potential benefits of prostate cancer screening.

The discussion about screening should take place at:

• Age 50 for men with an average risk of prostate cancer and a life expectancy of at least ten years.
• Age 45 for men at high risk of developing prostate cancer. The high-risk group includes African Americans and men who have a first-degree relative (father or brother) diagnosed with prostate cancer at an early age (younger than age 65).
• Age 40 for men at even higher risk (those with more than one first-degree relative who had prostate cancer at an early age).

Two more quick observations: Some studies suggest good vitamin D levels are associated with a lower risk of prostate cancer. There is some evidence that firefighters exposed to certain chemicals might have a higher risk of prostate cancer.

The post 7 Tips to Lower Your Prostate Cancer Risk — Using Lifestyle and Screening appeared first on Medika Life.

 Only 6.8% of the group in 2017-2018 had what would be considered optimal cardiometabolic health. And the trend is down, substantially. (See the article text for the graphic presentation.)

Let that sink in for a moment. We Americans stack up health wise very poorly.

African Americans and Mexican Americans fared somewhat worse than whites as did men compared to women, less educated vs more educated, and less affluent than more so participants.

But for you well-educated, affluent whites, be aware, you still did poorly.

Equally important, the trend is down in every category over the almost twenty years of this survey.

It is notable that the survey criteria used here did not include measurements of exercise (most Americans are deficient,) diet (most Americans eat an unhealthy diet,) stress (most are chronically stressed,) or sleep (most are sleep deprived.) Add these in along with tobacco usage (fortunately now down below 15%) and excessive alcohol consumption and we are a woeful group wondering why we develop diabetes, angina, a heart attack or a stroke, cancer, kidney disease or Alzheimer’s.

The authors of the study made the obvious conclusion that “the findings inform the need for nationwide clinical and public health interventions to improve cardiometabolic health and health equity.”

In an accompanying editorial, Failing Cardiovascular Health: A Population Code Blue^∗ in the Journal of Cardiology, the authors observe, “The reported findings of secular trends of stalling and worsening cardiometabolic profile should not be a surprise as the obesogenic lifestyle—unhealthy dietary patterns that feature foods and beverages high in saturated fat, sugar, salt, and calories; little or no physical activity; alcohol; too much or too little sleep; and hours of screen time—seems to be the norm for many Americans and other populations. These obesogenic behaviors are promoted by increasing opportunities for screen time, a snack food industry [the link will bring you to an interesting short article] that uses science to craft products that are tasty and addictive yet neither satisfying nor filling, and community designs that favor travel by automobile and discourage walking and bicycling. We are particularly concerned about the potential for the developing metaverse to decrease physical activity and increase obesity.

“Regaining the momentum toward positive cardiovascular health will not occur spontaneously. It will require the engagement of every physician and every public health policy with action at 3 levels—personal, clinical, and community.”

My last article in this series on our dysfunctional healthcare delivery system was titled “Follow the Money in Healthcare – It Will Lead You to Chronic Diseases.”

In a reader’s comment, with only the first two paragraphs copied here, Jo Lis wrote, “Prevention of chronic disease is as a practical matter, for most people; eat sensibly, exercise, don’t smoke, don’t drink excessively, get enough sleep, time outdoors, etc. We all know this, and yet only some of us check a few of those boxes regularly. Food is the key to all of this, and it is the most misunderstood ingredient in preventative care. The big #1 one principle is to eat sensibly. Most of us don’t even know what that means anymore. Consuming whole foods is the point. But that is not profitable for the big food companies, so we get told lies to make us buy processed foods that end up causing preventable chronic disease. You see the vicious circle there? … Follow the money, as usual.”

Since industry and government probably will not help much, it is incumbent upon us to take the first steps. In this regard, the American Heart Association (AHA) has set out a set of metrics designed to assist us in determining our health status and watching it into the future. Called “Life’s Essential 8,” it is an update in June 2022 of their earlier “Life’s Simple 7” published in 2010. That was a “a novel construct of cardiovascular health to promote a paradigm shift from a focus solely on disease treatment to one inclusive of positive health promotion and preservation across the life course.” This is an important paradigm shift as the vast majority of the dollars expended today for are for diagnosis and treatment of chronic disease; hardly any goes to disease prevention, wellness maintenance and health preservation.

“Life’s Essential 8,” by the American Heart Association. Each of the four health behaviors and four health factors are graded on a scale of 1-10. Those summarize as a composite score shown on the Overall scale at the top which, in this example, gives a score of 68. See text for details.

The new AHA metrics recognize that social determinants and psychological health are important determinants of cardiovascular (and all) health. The Life’s Essential 8 include health behaviors of diet, physical activity, tobacco (including vaping and chews), sleep, and health factors of BMI (body mass index), blood lipids (non-high density lipoprotein cholesterol), blood glucose (sugar, as also measured by hemoglobin A1c), and blood pressure.

As the authors point out, “numerous studies have shown strong, stepwise, inverse associations between the number of ideal CVH [cardiovascular health] metrics or overall CVH score and total cardiovascular disease (CVD) and CVD mortality” but also “all-cause mortality and a wide variety of non-CVD outcomes.”

In other words, measuring cardiovascular health status is an excellent guide toward health in general. This suggests that using the Life’s Essential 8 methodology can be an excellent guide to developing effective wellness preservation and chronic disease prevention approaches.

The Life’s Essential 8 emphasizes the importance of social and economic conditions that impact ultimate CVH. Community resources such as education, agriculture, employment, water and sanitation, housing, etc. are foundational to good health overall and CVH in particular. So too are a person’s psychological health where anxiety, depression and pessimism detract from health whereas psychological well-being, gratitude, optimism and a sense of life’s purpose all benefit good health. These factors have consistently been shown to improve longevity and “healthspan,” i.e., life lived without disease.

Obviously, the community resources group are dependent on government actions whereas the psychosocial are closely related to community status and issues but still are largely in the preview of the individual and his or her family and counsellors.

Sleep has been ignored until recently but new science has shown its importance to overall health and to cardiovascular health. Sleep is important to manage stress and inflammation, two interconnected conditions that are extremely important in the development of most all chronic diseases including coronary artery damage and plaque buildup.

Unfortunately, with just food alone, the cards are stacked against us in many ways. Nevertheless, we each need to assume responsibility for our health status. We also need help from the industrial agriculture and manufacturers of food industries, the food purveyors, insurers and governments at all levels. So far, except for tobacco, efforts have been minimal. And it is unlikely to change. There is just too much money being reaped that any attempts to push back is always met with strong resistance. Lobbyists keep Congress under control and marketing encourages us to eat more and more unhealthy processed foods.

So, it is up to you and you alone. If you would like to augment your and your loved one’s lives toward better health and a longer health lifespan, I encourage you to focus on at least some of the elements of healthy living. Read the AHA’s article in full. In later articles I will review the key concepts as outlined in the books noted below in my bio sketch.

Veal, squash, broccoli, salad, iced tea. Author’s image.

The authors of the newly released study from the CDC referred to at the top of this article also note that the prevalence of an ideal diet among all age groups of Americans is “negligible (<1%).” So, for now, focus on what you eat. That will be a great place to start. You don’t have to be perfect, just a bit better than yesterday. Each day you can make added headway.

Cut way down on sugar (soda, candies, ice cream) and white flour products (white bread, pastries, muffins, most cereals, even pizza.) Those are the “Nos.” Instead focus on fresh fruits and vegetables, whole grains, seeds and nuts, olives and olive oil, fatty fin fish like salmon, mackerel, or sardines, plus some dairy, poultry (preferably free range), and a limited amount of red meat, again preferably free range, grass fed. Look at the image above; do not think of this as unpleasant. Instead, make it a tasty, enjoyable meal preferably shared with a friend or two.

This will be an excellent start. You will feel better and then you can address some of the other key steps including exercise, stress management, and enhanced sleep. Follow the money; you will save dollars, not only now but big dollars in a future of lessened chronic illnesses. Your health will stack up way better than most.

Stephen C Schimpff, MD, MACP, is a quasi-retired internist, professor of medicine, former CEO of the University of Maryland Medical Center and author of Longevity Decoded – The 7 Keys to Healthy Aging and his co-authored book with Dr Harry Oken BOOM — Boost Our Own Metabolism

The post How Do We Americans Stack up Healthwise? Very Poorly! appeared first on Medika Life.