Study finds that more exposure to light at night increases the risk of diabetes

The following study was just published in the Lancet:

Based on data from 85,000 participants in the UK Biobank tracked for 8 YEARS, this is the largest study to date to link diabetes risk to light exposure at night.  Sources of nighttime light included lamps, streetlights, and digital screens. 

Participants in the top 10% of light exposure between 12:30am and 6am were 1.5 times more likely to develop diabetes than those in the dark. 

Why would this be?

Light at night can disrupt the circadian rhythm, which regulates hunger cues, insulin release, and sugar metabolism around the clock. 

You can support a healthy circadian rhythm by:

• Sunlight on the face in the morning
• Keep caffeine to the first half of the day
• Eat on a regular schedule
• Wind-down routine at night

Sometimes simple habits make the biggest difference!

Study shows high-fiber foods stimulate an appetite-suppressing hormone

New Study

Healthy participants were randomly assigned to one of 3 diets:

• High fiber from intact foods, like peas and carrots (~47 grams/day)
• High fiber from mashed or blended foods  (~47 grams/day)
• Low fiber from processed foods  (12.6 grams/day)

Participants on either of the high-fiber diets reported less hunger 2 hours after eating than those on the low-fiber diet. 

Both high-fiber diets also triggered the release of PYY, an appetite-suppressing hormone produced in the gut. 

The good news is that it didn’t matter if those high-fiber foods were mashed and blended or in their whole state!

Some ways to sneak in more fiber:

• Sprinkle chia seeds or ground flax over cereal, yogurt, or salads
• Leave the skins on fruits & vegetables
• Include veggies with every meal
• Snack on fruit and nuts

More fiber can support gut health, cholesterol levels, blood sugar, weight management, and more. And this study shows more evidence that it can keep you feeling full longer. 

If you’re on a low-carb diet, you might be missing some nutrients

You may be surprised to learn the outcome of this new study!!

When compared with diets not restricting carbohydrates, low-carb diets may lead to nutrient depletions – especially of some B vitamins and magnesium. 

This recent study found that some of the nutrient requirements not being met by low-carb diets included thiamine (vitamin B1), iron, calcium, magnesium, and selenium. 

Red blood cell levels of thiamine were lower and low levels of magnesium were more common in people following a low-carb diet. 

This is not medical advice.  This is just something to be aware of if you have chosen to follow a low-carb diet. 

It is always best to make dietary changes under the guidance of a practitioner who understands nutrition, metabolism, and supplementation. 

New study shows high-intensity interval training boosts the brain

Plus there’s more.  Here are some highlights from this recent study by the University of Queensland:

• Healthy 65-85 year old volunteers were put on one of 3 exercise programs for 6 months (low intensity, medium intensity, or high intensity). 
• After 6 months, only those on high-intensity interval training (HIIT) showed improvements in the hippocampus (a brain area related to learning and memory). 
• The HIIT group also showed improvements in brain-derived neurotrophic factor (BDNF) and cortisol levels. 
• The improvements seen in the HIIT group lasted 5 years, even if the exercise didn’t continue. The HIIT program involved 4 cycles of running on a treadmill near maximum exertion. 

In summary: The study found that the brain boosting benefits of a 6-month high-intensity interval training program lasted for 5 years – even in older adults who did not keep up with the exercise after that.