Summary Points

• Ballet dancers must balance energy intake with expenditure to avoid under-fueling, which can lead to conditions like Relative Energy Deficiency in Sport (RED-S).
• A dancer’s diet should consist of 55-60% carbohydrates, 12-15% protein, and 30% healthy fats to support energy needs, muscle repair, and overall performance.
• Professional guidance from Registered Dietitian Nutritionists is vital for tailoring nutrition plans that promote health and mitigate the risk of disordered eating among dancers. Embracing the concept of ‘The Healthy Dancer®’ ensures a holistic approach to nutrition and wellness, focusing on sustainable habits, food variety, and a supportive relationship with food.

Understanding Energy Needs for Ballet Dancers

Ballet dancers require significant energy to perform at their best, as they have high physical demands. These demands mean that many dancers must be mindful of their energy intake to avoid under-fueling. Unfortunately, statistics indicate that over half of female dancers and a third of male dancers fail to meet their energy requirements, leading to potential issues such as under-fueling.

The pressure to maintain a thin body and performance anxiety can contribute to under-fueling, as dancers often misjudge their daily calorie needs. The struggle to balance energy intake with expenditure can lead to prolonged calorie deficits, increasing the risk of developing Relative Energy Deficiency in Sport (RED-S), which can impact health and performance. This condition can result in decreased endurance, increased injury, increased risk-taking, and impaired judgment. Additionally, inadequate food intake can negatively impact mental health due to performance anxiety and pressure to maintain a certain body image.

To avoid conditions like RED-S, dancers should balance their energy intake with their energy expenditure by making mindful food choices. A well-balanced diet is key to supporting dancers’ overall health and performance. Maintaining this balance supports their energy levels and demanding training schedules, which is essential for a dancer’s diet.

Macronutrient Essentials for Ballet Performance

A ballet dancer’s diet should ideally include a mix of carbohydrates (55-60%), protein (12-15%), and fats (30%) to support their energy needs. Proper nutrition is essential to ensure sustained energy levels and optimal performance.

Each macronutrient plays a unique role in a dancer’s or food group’s diet.

Carbohydrates: The Preferred Energy Source

Carbohydrates are essential for ballet and dancers to eat, as they provide the preferred energy source necessary for optimal performance. Complex carbohydrates, such as those found in whole grains, fruits, vegetables, legumes, nuts, and seeds, are particularly important. Ballet dancers should aim for 55-60% of their diet to come from carbohydrates.

Incorporating foods like ancient grains, whole grains, and other nutrient-dense options can help dancers maintain their energy levels and ensure they have enough energy to meet their calorie needs. These food choices are not only practical but also delicious and versatile, making it easier for dancers to stick to a healthy and balanced dancer’s diet.

Protein: Building and Repairing Muscle

Protein is crucial for muscle repair and recovery, helping the healthy dancer maintain their physical performance. Ballet dancers should consume between 12-15% of their diet from protein sources to support muscle repair and maintenance. Dancers should aim for 1.2 to 1.7 grams of protein per kilogram of body weight for optimal muscle recovery.

Good protein sources for dancers include chicken, fish, tofu, beans, and legumes. Incorporating a mix of animal and plant proteins, such as legumes, tofu, tempeh, quinoa, nuts, and seeds, helps dancers meet their protein needs effectively. After dance practice, it is beneficial to consume a protein-rich foods snack to aid in muscle recovery, such as a protein smoothie or a turkey sandwich on whole grain bread.

A combination of carbohydrates, protein, and healthy fats after dancing enhances muscle recovery and prepares dancers for their next session. This holistic approach to sports nutrition helps dancers maintain strong bones and supports their overall body health, making it an integral part of their sports nutrition plan.

Healthy Fats: Sustaining Energy and Hormonal Balance

Healthy fats play a vital role in sustaining energy levels and supporting overall health in a healthy dancer and body. Adequate fat intake supports hormonal balance, enhances vitamin absorption, and promotes joint health. Foods like nuts, seeds, avocados, fatty fish, and olive oil are excellent sources of healthy fats.

Dancers should aim to include a variety of nutrient-dense foods in their diet to support their energy needs and maintain hormonal balance. Incorporating these healthy fats into their meals can make a significant difference in their performance,e body weight, and overall well-being.

Timing Your Meals and Snacks

Maintaining energy levels throughout the day is crucial for ballet dancers, and a balanced dancer’s diet plays a significant role in this. Consuming three balanced meals and two to three snacks daily helps dancers sustain their energy and performance. A healthy relationship with food and a flexible eating schedule allows dancers to respond proactively to hunger cues during their rigorous training.

Emergency snacks such as dates, sports gels, or bananas are vital for dancers to stabilize energy levels, especially between meals. Ensuring a balanced intake of carbohydrates, proteins, and fats in their meals and snacks supports their performance and recovery.

Pre-Dance Nutrition

Pre-dance nutrition, as part of a balanced dancer’s diet, provides the energy dancers need for practice. Dancers need to have a meal two to four hours prior to practice. Additionally, a snack should be consumed 30 to 60 minutes before the session. Eating complex carbohydrates 3-4 hours before dancing provides sustained energy for the session.

Simple carbohydrates 30-60 minutes before dancing help avoid digestive issues. Snacks such as foods such as smoothies or carbohydrate-focused options are perfect for consumption within an hour before practice.

This approach helps dancers maintain optimal energy levels and avoid any discomfort during their performance.

Post-Dance Recovery

Post-dance nutrition, including a balanced dancer’s diet, is crucial for recovery and optimal performance in subsequent sessions. Consuming lean proteins such as grilled chicken, white beans, and dairy products is essential for muscle repair and recovery after a dance session. Hydration after dancing aids recovery and prevents muscle cramps and fatigue.

Ideal post-dance snacks include a protein smoothie, Greek yogurt with fruit, or a turkey sandwich on whole-grain bread, offering both protein and carbohydrates for recovery. This combination helps replenish energy stores and repair muscles, preparing dancers for their next practice.

Essential Micronutrients for Ballet Dancers and Bone Health

A balanced dancer’s diet, rich in essential micronutrients such as calcium, vitamin D, and iron, is crucial for the overall health and performance of ballet dancers. Calcium and vitamin D are particularly important for maintaining bone health, which is essential for dancers who are constantly on their feet. Dairy alternatives like soy or oat milk can provide necessary calcium for dancers who avoid dairy.

Supplementing with vitamin D in winter months, when sunlight is limited, helps maintain adequate levels. Iron plays a crucial role for dancers. It helps transport oxygen to the brain and muscles, which enhances their overall performance.

Fortified cereals, lentils, spinach, and tofu are high in plant-based iron. Incorporating a variety of these micronutrients into their diet helps dancers meet their nutritional needs and supports their overall bone health.

Hydration Strategies for Peak Performance

Dancers require a proactive hydration strategy as part of a balanced dancer’s diet, aiming for approximately 3 liters of water daily. Consuming water regularly throughout the day, not just when they feel thirsty, helps maintain hydration levels and supports peak performance. For intense training sessions, it’s beneficial to drink beverages that contain electrolytes to replenish lost minerals and prevent dehydration.

Proper hydration helps dancers avoid muscle cramps, fatigue, and other issues, enabling peak performance.

Common Nutritional Challenges in the Dance World

Many dancers face body dissatisfaction stemming from comparisons within their dance environment. Perfectionism and the pressure for an ideal body can lead dancers to engage in unhealthy eating behaviors. This complex relationship between food and body image increases the likelihood of disordered eating among dancers. Mental health is a vital component of a dancer’s overall well-being, and proper nutrition is crucial for mental clarity, focus, and mood stability.

Pursuing an idealized diet can foster unhealthy eating behaviors, increasing the risk of injury and emotional exhaustion. Young dancers and young athletes who limit caloric intake may experience low energy, inadequate stamina, and higher injury risk.

Over-restriction and rigid food rules can lead to disordered and restrictive eating patterns, such as orthorexia, particularly among dancers focused on weight. It’s essential for dancers to receive qualified nutrition advice to avoid these harmful practices and maintain a healthy diet, especially to prevent restrictive eating.

Mindful Eating for Ballet Dancers

Mindful eating aids digestion, prevents overeating, and reduces digestive discomfort, which is essential for a healthy dancer. Following a balanced diet and being mindful of eating habits can help dancers maintain whole-body wellness. Mindful eating is about focusing on the sensory experiences associated with eating. It also includes being aware of hunger and fullness signals.

This approach promotes a non-judgmental attitude toward food and eating foods, helping dancers develop a healthy relationship with food. Dancers should focus on their own dietary needs rather than comparing their eating habits to those of their peers.

Allowing flexibility in food choices to adapt to social situations and travel can also enhance overall wellness.

Avoiding Harmful Dietary Practices

Dancers have a risk of suffering from eating disorders that is three times higher than that of the general population. Caloric restriction in young dancers can lead to growth issues, low energy and stamina, and a higher risk of injuries. Striving for a perfect diet can lead to unsupportive and restrictive eating habits, increasing the risk of injury and burnout.

Calorie restriction and obsessive dieting can lead to metabolic issues and higher injury risk. It’s crucial for dancers to adopt a healthy and balanced diet, avoiding these harmful practices to maintain their well-being. Additionally, proper nutrition is essential for maintaining mental health, as it helps with mental clarity, focus, and mood stability.

Building a Balanced Meal Plan

Dancers should also have a meal plan to have three meals and two snacks daily to ensure consistent energy intake as part of a balanced dancer’s diet. The recommended meal pattern for dancers includes nutrient-rich carbohydrates, proteins, and a variety of foods to meet their nutritional needs. Complex carbohydrates should make up about 50-60% of a ballet dancer’s total caloric intake per single meal.

A varied diet helps dancers meet nutritional requirements and avoid monotony. Examples of balanced meals and snacks dancers eat include trail mix, grilled chicken, and nutrient-dense options prepared using a food processor. This approach to meal planning and clean eating ensures that dancers maintain optimal energy levels and performance.

Seeking Professional Nutrition Advice

Consulting with Registered Dietitian Nutritionists (RDNs) can help dancers personalize their nutritional needs and become healthy dancers. Registered Dietitian Nutritionists undergo over five years of clinical training, focusing on medical nutrition therapy and nutrition research. Continued education is crucial for dietitians to stay current with nutrition research and practices.

Dancers should evaluate their nutrition for energy levels, hormone health, and digestive health with a dietitian. It’s essential to be wary of nutritional advice that suggests counting calories, tracking macros, or keeping strict meal logs, as these can lead to unhealthy habits.

Summary

Summing up, understanding and meeting the nutritional needs of ballet dancers through a balanced dancer’s diet is crucial for optimal performance and overall health. From macronutrients and micronutrients to meal timing and mindful eating, each aspect of dance nutrition plays a vital role. Avoiding harmful dietary practices and seeking professional advice can further support dancers in maintaining a healthy and balanced diet. Additionally, proper nutrition is essential for maintaining mental health, as it impacts mental clarity, focus, and mood stability.

By incorporating these principles into their daily routine, ballet dancers can ensure they have the energy, strength, and stamina needed to excel in their performances. Embrace these guidelines and let your passion for ballet soar to new heights.

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Though gambling might seem like pure luck, it actually requires sharp intellect and strategic thinking. That’s why we recommend being in top mental shape before placing bets at online casinos, starting with your diet. It’s widely believed that what you eat can either boost or impair your decision-making skills, ultimately affecting your gambling success. Curious to know which foods can improve your poker game? Let’s explore some of the best options.

The Role of Diet in Poker Performance

Historically, food has been regarded primarily as a means to supply energy and essential nutrients necessary for bodily growth. However, its impact is far more intricate than that. A unique field of study focuses on exploring the impact of food selections on overall physical health, as well as psychological well-being. Research indicates that specific foods, particularly those rich in omega-3 fatty acids, can greatly enhance cognitive performance.

These nutrients positively influence cognitive processes related to information processing, as well as the neural mechanisms involved in memory and learning, thereby boosting mental capabilities in both the short and long term. Conversely, indulgent options like burgers or cakes are not beneficial for brain health. Such foods are typically rich in saturated fats and provide minimal nutritional benefits.

So, the foods you eat significantly impact your mental capabilities and enduring brain health. Therefore, to enhance your concentration during poker tournaments, it’s essential to make informed food choices.

Brain-Boosting Foods for Poker Success

An effective poker strategy is crucial to winning, but feeding your mind with the right products can offer you a bonus advantage while improving your overall well-being. Here’s a list of the best foods for enhancing memory and concentration. Add them to your daily diet to stay sharp and outthink your opponents at the poker table:

• Leafy greens. Vegetables like spinach, cabbage, broccoli, parsley, dill, basil, bell peppers, green peas, green tomatoes, onions, and garlic significantly benefit brain function. They are rich in vitamin K, beta-carotene, lutein, and vitamin E, which support the nervous system and curb cognitive decline.
• Fish. Famous for its rich supply of omega-3 polyunsaturated fatty acids, fish is a great option for enhancing cognitive abilities and mental clarity. Some of the best fish species are salmon, cod, and anchovy.
• Walnuts. An excellent heart-healthy and brain-boosting snack, walnuts are abundant in alpha-linolenic acid, which the body transforms into essential fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Studies indicate that individuals who incorporate walnuts into their diet tend to achieve higher scores on tests assessing cognitive abilities.
• Berries. These fruits are rich in antioxidants that enhance memory and contain flavonoids that slow cognitive decline.
• Dark chocolate. This delightful treat contains the powerful antioxidant theobromine, known for promoting healthy aging, along with the flavonoid epicatechin, which enhances cognitive abilities such as memory retention and processing speed.

Note: For those who do not consume much fish, excellent omega-3 alternatives include avocados, flaxseeds, and olive oil. These plant-based options can seamlessly fit into your diet and improve brain health.

Coffee and Tea: Are They Useful?

Coffee is often recognized for its ability to enhance concentration temporarily, but does it truly benefit the brain? Studies have yet to arrive at a clear conclusion. On one side, it has positive effects, such as potentially slowing the progression of Alzheimer’s disease and dementia. Additionally, coffee drinkers tend to perform better on memory tests.

On the other hand, caffeine is a stimulant that can lead to various side effects, especially when consumed in large amounts. Excessive consumption can lead to increased heart rate, anxiety, and headaches. This is certainly not ideal during a poker tournament or while engaging in mentally demanding tasks. Moreover, seasoned players may struggle to maintain focus or achieve optimal performance without caffeine. Therefore, it is important to moderate its intake level.

Green tea is a more beneficial option than coffee. It has lower caffeine levels and features L-theanine, an amino acid that enhances cognitive abilities. This distinctive blend provides a boost in mental sharpness without the anxiety that frequently results from consuming too much coffee.

If you are looking to maintain a caffeine-free vigilance, regular water is an excellent choice. Staying hydrated helps with nutrient absorption and is essential for the optimal functioning of your body and mind. So, while enjoying the casino time, do not forget to drink water so you can think clearly.

What Foods Should Be Removed from Your Diet?

Supporting brain health involves choosing nutritional options and avoiding elements that can negatively affect cognitive ability. It is recommended to limit the consumption of saturated fats present in red meat and trans fats prevalent in full-fat dairy products. Fried foods should be completely avoided, as they can harm blood vessels and impede blood circulation to the brain.

Additionally, consuming sugary foods can negatively impact brain well-being. Elevated blood sugar levels are linked to a higher risk of dementia and various cognitive issues. Refined carbohydrates, such as white bread and high fructose corn syrup found in many sauces and dressings, can trigger substantial spikes in blood sugar levels. These types of foods can adversely affect memory and overall productivity.

Is It Possible to Play Without Eating?

You might not have anticipated food deprivation as a factor, but it has been explored in real-life scenarios. Research indicates that gambling while feeling hungry can impact decision-making. According to other studies, intense food cravings can lead to more thoughtful choices during gameplay. Observations reveal that people with an empty stomach often exhibit greater caution and self-restraint, which helps them steer clear of impulsive decisions. Ultimately, this can enable you to make more considered choices whenever you play on an empty stomach.

So, cooking and poker have many similarities. If you enjoy one of these activities, you can also try the other. Expanding your interests can foster personal growth and make you more well-rounded. Including healthy eating into your poker strategy is essential for both your game success and overall wellness.

In addition to regular exercise and a balanced lifestyle, fueling your body with brain-boosting foods is vital. Avoiding sugary and trans fat options will help you stay focused during online casino games. Ultimately, these choices will contribute positively to your brain health and cognitive abilities in the long run.

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The most valuable types of omega-3 – eicosapentaenoic acid and docosahexaenoic acid – are found in fatty fish (mackerel, salmon, tuna, trout, halibut and others) and seafood.

It is important to note that during thermal processing, the amount of PUFAs can decrease, so the body often under-receives nutrients, which in turn makes it difficult to cover the daily requirement for them.

Are there deficiency states

Not consuming enough foods containing omega-3 fatty acids can lead to the development of a deficiency. You should look out for the following symptoms that may indicate a deficiency of these nutrients:

• skin and hair problems;
• depression and apathy;
• decreased concentration;
• fatigue and sleep disturbances;
• joint pain;
• dry eyes.

If you have some of these symptoms, do not rush to self-medicate. Consult a doctor to ensure that you are properly selected the drug and its dosage.

To avoid deficiency states, it is important to consume polyunsaturated fatty acids regularly. The minimum daily intake for adult men and women is 0.25 g (34). But again, the daily dosage can be altered depending on certain factors, such as due to high-intensity exercise, various diseases, during pregnancy, etc.

Omega-3 supplements

If your body is deficient in PUFAs, it is important to think about how to make up for the deficiency. There are two options: revise your diet to include more omega-3 rich foods, or purchase omega-3 supplements.

Quite often many people resort to the help of nutritional supplements. Agree, it is very convenient. Taking a small capsule of the drug, you are guaranteed to saturate the body with nutrients. Today on the market there is a huge variety of different bio supplements with fish oil. You can choose a preparation both for yourself and for a child. The dosage of omega-3 in each of the options is different, so you will be able to choose a preparation that will maximally suit your requirements.

How to take omega-3

It is better to take biopreparations based on PUFAs during meals. Thus, nutrients are better digested and the body can get them in sufficient quantities. And thanks to the tasteless and odorless gelatin capsules, even children can take the preparations.

Can there be an overabundance and how dangerous it is?

Of course, an excess of omega-3 fatty acids can be observed when taking higher dosages – over 3 g per day. This usually manifests itself as heartburn, nausea, vomiting, diarrhea and other gastrointestinal problems. Therefore, it is always a good idea to follow the instructions on the label and your doctor’s recommendations, if any. Keep in mind that each person’s need for fish oil may be different.

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The abundance of omega-3 fatty acids in the diet is thought to be associated with low mortality due to cardiovascular disease. These acids are most abundant in fish (especially fatty varieties), as well as in some plant foods. Putative cardioprotective mechanisms include: reduction in blood pressure levels, modification of the lipid profile (especially blood triglyceride levels), modulation of arterial lipoprotein lipase levels, tendency to reduce thrombosis, antiarrhythmic and anti-inflammatory effects, improvement in vascular endothelial function and insulin sensitivity, and increased stability of atherosclerotic plaques.

Given that most people obtain omega-3 fatty acids from fatty fish and fish oil, it should be noted that there is evidence of high levels of various toxic compounds (mercury, dioxins, polychlorinated biphenyls, etc.) in these products. All of these compounds are fat-soluble and thus can gradually accumulate in the body over time, manifesting after prolonged consumption of fish or fish oil. Since many people consume oily fish or take fish oil supplements, it is important to examine the potentially harmful effects of consuming omega-3 fatty acids from these foods. It is also possible that omega-3 fatty acids themselves may be detrimental to health, for example, by increasing bleeding time or suppressing normal immune responses.

The cardiovascular effects of consuming more oily fish may differ from those of fish oil supplementation because fish (rather than fish oil) is a rich source of nutrients including selenium, iodine, zinc, calcium, and protein. Fish in the diet can also displace various other foods, including sources of saturated or trans fats, so it may influence cardiovascular disease in other ways as well. It is noted that different international organizations have slightly different views on omega-3 fatty acid intake. For example, the UK’s National Institute for Health and Clinical Excellence supports fish consumption but not supplements. The American Heart Association also recommends consumption of fish (especially fatty fish), but does not reject the possibility of omega-3 fatty acid supplementation, especially in patients with coronary heart disease.

Aim, methods and study design

In this regard, scientists in the UK conducted the most extensive systematic review and meta-analysis of randomized controlled trials to date to assess the effects of omega-3 fatty acids (long- and short-chain separately) on cardiovascular disease, obesity, lipid profile and all-cause mortality. Moreover, the researchers evaluated the potentially adverse effects of these acids. The results of this work were published in the Cochrane Database Systematic Reviews on July 18, 2018. The World Health Organization is currently updating its recommendations for polyunsaturated fatty acid intake in children and adults, and the results of this systematic review will be taken into account.

Primary outcomes: all-cause mortality, cardiovascular mortality, cardiovascular events, mortality due to coronary heart disease, incidence of coronary heart disease, stroke, arrhythmia (atrial fibrillation). Secondary outcomes: Major adverse cerebrovascular, cardiovascular events or individual cardiovascular events (total/fatal/non-fatal myocardial infarction, sudden cardiac death, angina, heart failure, revascularization, peripheral arterial disease, acute coronary syndrome); body weight and other indicators of obesity; lipid profile (total cholesterol, low and high density lipoprotein cholesterol, triglycerides). Tertiary outcomes: blood pressure levels, significant adverse events (any other diseases), side effects, exclusion from the study, quality of life indicators, and economics. The World Health Organization has identified the following key indicators for its recommendations: all-cause mortality, cardiovascular mortality, coronary heart disease incidence, cardiovascular events, coronary heart disease-related mortality, stroke, arrhythmias (atrial fibrillation), lipid profile, obesity indicators (body weight and BMI).

Results

Eligible studies were those involving adults (18 years of age or older, male and/or female) at any risk of cardiovascular disease; subjects at increased risk of malignancy; subjects who had undergone revascularization surgery (coronary artery bypass grafting or angioplasty); patients who have current (or history of) cardiovascular disease, nephritis with systemic lupus erythematosus, breast cysts, diabetes mellitus, rheumatoid arthritis, multiple sclerosis, psoriasis, hay fever, bronchial asthma, or ulcerative colitis. The inclusion of these populations was driven by the need to develop an understanding of both the development and progression of cardiovascular disease (primary and secondary prevention). Researchers excluded pregnant participants with acute or severe medical conditions (acute stage cancer, heart or kidney transplantation, HIV/AIDS, hemodialysis, IgA glomerulonephritis, or any other kidney pathology other than of diabetic genesis).

As a result, 79 eligible studies (112,059 participants) were identified. It was found that increased intake of long-chain omega-3 fatty acids had little or no effect on the risk of cardiovascular events, coronary heart disease and death due to it, stroke, arrhythmias, all-cause mortality, and death due to any cardiovascular pathology. No dose-dependent effects were found, and no difference was found depending on the source of omega-3 fatty acids. On the other hand, the researchers found some evidence that increasing intake of short-chain omega-3 fatty acids (alpha-linolenic acid) probably slightly reduces the risk of cardiovascular disease, arrhythmias, and mortality due to coronary heart disease, but does not affect all-cause mortality or cardiovascular pathologies in general.

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Monica Tello, M.D., M.P.H., M.P.H. at Harvard Health Publishing notes:

The food we eat is broken down into enzymes and molecules. Carbohydrates, especially sugar and flour products, are quickly broken down into sugar, which cells use for energy. The unused residue is stored in fat cells. However, sugar enters the fat cells and is stored there with the help of insulin.

Between meals, insulin levels decrease. The fat cells can release the remaining sugar, using it as energy. The point of interval eating is to get insulin levels to drop before fat starts to be burned.

At first, studies showed that interval eating doesn’t produce much results compared to the usual consumption of fewer calories. On the contrary – it is more difficult and discomforting to stick to such a regimen.

Researchers at the University of Alabama conducted a study with men who were diagnosed as obese and pre-diabetic. One group lived by the rules of interval eating and ate at 7:00 a.m. and 3:00 p.m., while the other group ate on a regular schedule. The participants did not lose weight. The people who ate only twice had lower insulin levels, improved insulin sensitivity and metabolism, lower blood pressure and lower appetite levels.

It can be assumed that this eating regimen, combined with a healthy lifestyle, would be an effective way to lose weight – especially for people prone to diabetes. However, patients with severe diabetes, anorexia, bulimia and other disorders are not recommended to try such a regimen. The same applies to pregnant women and women during the breastfeeding period.

How to eat then?

• Avoid foods that contain a lot of sugar and flour. Consume fruits, vegetables, beans, lentils, whole grains, lean proteins and healthy fats;
• Don’t snack – let your body burn fat between meals. Be active throughout the day and maintain muscle tone;
• If you want to try interval eating, start simple. Limit your eating hours, for best effect: at 7:00 am and 3:00 pm or 10:00 am and 6:00 pm.

If you want to lose weight, gastroenterologists advise you to give up such products:

• fruits (except avocado, lemon, lime);
• non-fat dairy products;
• grain products in large quantities.

Types of interval eating

16/8 – the most popular type – when we consume food for 8 hours (e.g. from 10 to 18), and then we fast from there
Eat-stop-eat – fasting for a day 1-2 times a week with the consumption of large amounts of water (2-2.5 liters/day).
5/2 – when 5 days we eat standard food, and 2 days with minimum calorie about 500-600 kcal per day, like unloading days.
14/10 or 12/10 – practically standard diet with the exception of late evening meals
20/4 – a rather strict type of interval diet, when food is consumed for 4 hours, and 20 hours are allocated for fasting.

The post What do scientists think about interval fasting? appeared first on Sugarlogix.

• a person eats nothing or very little (the interval from 12 to 48 hours is supposed);
• a person eats any foods, but they constitute his/her individual and daily calorie allowance depending on the desired result (weight maintenance, weight gain or weight loss).

The most popular variant is considered to be 5:2, where five days a week adhere to a normal diet, and the remaining two days cut calories.

Interval fasting has many different variants, including intermittent fasting, unloading days, but all are united by a common principle – a period of voluntary refusal to eat is followed by a period of eating. And then again refusal to eat. And so in a circle.

As representatives of the diet assure, it helps a lot to lose weight, as well as to improve the body. Such a food regimen may appeal to many: finally there is a way to eat everything you want, and at the same time do not be afraid to get better. And another thing: it is much easier to skip breakfast, lunch or dinner than to significantly limit yourself in the amount and calories of food.

In principle, periods of human food restriction have existed since ancient times. The first mention of medical fasting dates back to the 5th century B.C. and was found in the writings of the ancient Greek scientist and physician Hippocrates. In the Middle Ages, fasting was used to treat most diseases. Indian yogis believe that giving up food purifies the body and mind. Finally, all religions have fasting days, when only low-calorie food is consumed or complete renunciation is practiced. For example, in the month of Ramadan Muslims can eat and drink only in the dark, Orthodox Christians also periodically fast. Thus the wisdom of the ages reaches us in traditions, customs, including religious ones. And what modern scientists have discovered about the benefits of periodic fasting was known to our ancestors for a long time.

Where did it all come from? The idea of intermittent fasting gained particular traction after the discovery of Japanese scientist Yoshinori Osumi. Studying the processes of autophagy (the natural process of dissolving spent components of our cells) in yeast fungi, he noticed that periods of fasting have a positive effect on cell renewal and help slow down the aging process, for which he was awarded the Nobel Prize (!!!) in 2016. As scientists explain, the effect of interval fasting is determined by the processes that begin to occur in the body from about the 12th hour of fasting. The so-called catabolic phase begins. At this time, glycogen stores in the liver and muscles come to an end. The body begins to use fat as an alternative energy source. Blood glucose levels drop, and ketone bodies are produced, which serve as fuel for all the body’s needs. Starvation leads to changes in metabolic and intracellular processes, as well as in the level of some hormones.

It turned out that the prolonged absence of food activates in rodents intracellular mechanisms responsible for aging, includes the process of autophagy, when inside the cell disintegrate and remove harmful particles – waste products. Stimulation of autophagy is one of the effective methods of slowing down aging. In addition, energy deficiency protects genetic material from mutations, and therefore reduces the risk of cancer.

But prolonged starvation gradually depletes the body of vital nutrients and reduces muscle mass.

Then a consensus was found: it turned out that all the above-mentioned health benefits are preserved even with incomplete, but intermittent fasting, when from about 12-14 hours you stop eating and then return to your normal diet for a certain period of time.

Pros of intermittent fasting

This is how the method of Intermittent fasting was born – interval fasting, which triggers autophagy mechanisms and preserves all the beneficial effects of fasting: normalizes weight, reduces sugar and cholesterol, inhibits the aging process, reduces the risk of cancer and neurodegenerative diseases. At the same time, a person physically and psychologically does not experience significant suffering, because in the nutrition window can eat almost anything he wants.

And, unlike rigid diets, in such a mode can be very long without harm to health.

Many diets are based on the refusal of certain products, which means that they limit the intake of nutrients important for health. Because of calorie counting, torture in the gym and deprivation of favorite foods, the brain is in constant stress. As a result, in the pursuit of a slim body you get gastritis, depression and decreased immunity. Doctors have long been talking about the harm of diets and the benefits of a rational diet combined with adequate physical activity.

Once again, let me emphasize! Intermittent Fasting is not a diet, but a food regimen that you can follow for a long time, literally your whole life.

Its effectiveness for weight loss has been repeatedly proven by various studies, and the added bonus is health, youth and active longevity by activating the autophagy process.

Disadvantages of interval fasting

Every body is different, so the methodology of interval fasting is not suitable for everyone.

When following this food regimen, the following negative effects have been noticed in some people:

• Prolonged interruption of eating contributed to increased levels of cortisol (stress hormone), which increases plasma ghrelin levels, suppresses satiety, accelerates gastric emptying and makes you consume more food, therefore, contributing to fat storage. Cortisol also in high concentrations weakens the immune system;
• Prolonged refusal to eat can lead to headaches, stress, stomach and intestinal discomfort, heartburn and belching;
• Disturbances in the female cycle. It has been experimentally observed that interval fasting is more effective for men than for women. Experiments on animals have demonstrated that starvation reduces the fertility of females and even provokes infertility. The data on humans is quite contradictory. Some women have no side effects, while others claim to have gotten irregular cycles, weakness and amenorrhea, which recovered after interval fasting was canceled. In addition, it has been found that women feel hunger more acutely because they produce the hormone ghrelin more actively. Thus, you should use this dietary regimen with caution, especially if you have reproductive problems;
• Sleep disorders (decreased duration of REM sleep phase);
• There may be a decrease in insulin sensitivity, which can lead to diabetes;
• Hair loss.

One TREA clinical trial showed that for people diagnosed as obese, interval fasting did not work at all, they did not lose weight or improve their metabolism.

Who should not use intermittent fasting?

The main contraindications for Intermittent fasting are:

• gastric diseases;
• diseases of the gallbladder (in case of prolonged practice bile stagnation and development of gallstone disease is possible) and adrenal glands;
• diabetes mellitus, hypertension, gout;
• Body mass index less than 18.5 (very thin);
• eating disorders;
• pregnancy and breastfeeding;
• Regular use of medications tied to meals;
• Under 18 years of age.

A person should eat little, preferably not often, not make a cult out of food and not consider it the meaning of life.

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Now that we understand the importance of sustainable eating, let’s look at ten practical tips to help you adopt this approach to eating while maintaining good health.

Prioritize plant-based foods

Make fruits, vegetables, legumes, and whole grain products the foundation of your diet. These plant-based foods are nutritious, environmentally friendly and contain fiber, vitamins and minerals.

Choose local and seasonal produce.

Choose local, seasonal fruits and vegetables. This reduces the carbon emissions associated with long-distance transportation and supports local farmers.

Reduce your meat consumption

Reduce your consumption of red meat and meat products. Replace them with leaner sources of protein such as poultry, fish, or plant-based alternatives such as tofu or tempeh.

Choose sustainable seafood

When eating seafood, choose products from sustainable sources. Look for certifications such as MSC (Marine Stewardship Council) or Seafood. Look for sustainable fish species to make eco-friendly choices.

Minimize food waste

Plan your meals, store food properly and use leftovers creatively. Minimizing food waste not only conserves resources but also saves you money.

Choose organic, non-GMO foods

Whenever possible, choose organic and non-GMO (genetically modified organisms) foods. These choices reduce your exposure to pesticides and support sustainable farming practices.

Support sustainable agriculture

Choose products from companies and farms prioritizing sustainable agriculture and ethical farming practices. Look for certifications such as USDA Organic or Fair Trade.

Reduce single-use plastic

Minimize the use of single-use plastic items such as plastic bottles and bags. Choose reusable containers and water bottles to reduce plastic waste.

Cook at home

Cooking at home allows you to control ingredients and reduce your reliance on processed foods. It’s also a fun way to experiment with eco-friendly recipes.

Educate yourself

Stay up-to-date on organic food practices and their impact. Join online communities, read books and articles, and collaborate with organizations advocating for sustainable food systems.

Regular eating vs. sustainable eating
Let’s compare the transition to sustainable eating versus regular eating habits to better appreciate it.

Regular eating

• Often relies heavily on processed and convenience foods;
• May prioritize taste and convenience over nutritional value;
• Tends to be disconnected from the source of food and its impact on the environment;
• This can contribute to food waste and over-packaging.

Sustainable Nutrition

• Emphasizes whole foods with minimal processing;
• Prioritizes nutrition and health, taking into account environmental and ethical factors;
• Promotes awareness of food origins and production methods;
• Strives to minimize waste and support sustainable food systems

Sustainable eating is not just a dietary choice; it is a lifestyle that benefits individuals and the planet. By making conscious choices that prioritize the environment, ethical treatment of animals, and health, we can contribute to a more sustainable future. These ten sustainable eating tips provide a roadmap for incorporating environmentally conscious choices into your daily life while improving your well-being. As you embark on this journey, remember that small changes can have a significant impact not only on your health, but also on the world we all live in.

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Before delving into practical advice, it’s important to understand why sustainable eating is a worthy choice. Here are some compelling benefits:

Environmental stewardship

Sustainable eating means choosing foods that are good for the environment. It helps to reduce pollution and waste generated from food preparation. Thus, it combats climate change and helps protect animals and plants.

When we eat sustainably, we also save natural resources such as water and land. It’s like taking care of our planet while enjoying our food. Thus, it is a win-win for both us and the environment.

Improved health

Eating organic foods such as fruits, vegetables, whole grain products and plant-based proteins is good for your health. These foods help reduce the chances of chronic diseases such as heart problems, diabetes and some cancers.

Fruits and vegetables contain vitamins that strengthen your body and help it fight disease. Whole-grain foods give you energy and are good for your stomach. Vegetable proteinsLike beans, they are healthier for your heart because they have fewer harmful substances than meat.

So, when you eat these organic foods, you’re not only helping the earth, but you’re also making your body healthier and stronger. It’s like a double bonus!

Ethical treatment of animals

Sustainable eating means being kind to animals. It’s about treating them well and not harming them in the food industry. When we choose sustainable food, we support farms and practices that care for and treat animals with respect.

This means animals should have a comfortable place to live, move around, and not be injured when they are turned into food. Sustainable food also means that we avoid foods from large farms where animals may not be treated well. Simply put, when we eat sustainably, we treat animals well, and that’s good for them and us.

Supporting local communities

When we buy food grown or made near where we live, and it’s in season, we help our local community in two important ways. First, it helps the local economy because nearby farmers and producers can sell more of their produce. This means they can make a good living and support their families.

Second, it’s good for the environment. When food doesn’t have to travel long distances to get to us, it uses less energy and creates less pollution. It’s like reducing our carbon footprint. So, choosing local and seasonal foods is good for our community and helps protect our planet. It’s a small step we can take to make a difference.

Food Security

Sustainable practices help ensure there is enough food for everyone. They use resources like land and water wisely to grow more food without wasting it. Sustainable ways also help prevent food from being thrown away so more people can eat.

These methods also make our food system strong and able to deal with problems like climate change or disease. So by being sustainable, we will be able to provide enough food for everyone now and in the future.

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According to the researchers’ assessment, beef and lamb are the most damaging to the environment, with the impact far exceeding that of other proteins such as chicken, fish, seafood and nuts, also at the higher end of the environmental impact scale.

At the same time, processed beverages such as carbonated drinks and energy drinks were ranked as the lowest impact among the evaluated foods, sharing space with plant-based foods such as rice and tortillas.

While many studies have been conducted on the environmental impact of food products such as fruits, wheat, and beef, most food products contain many different ingredients, each of which has traveled its own path to become part of the product.

This life cycle data informing the overall environmental impact of the production, harvesting, transportation and processing of said ingredients is largely invisible to the consumer, as are the proportions of the ingredients. This information gap exists because the exact quantity of each ingredient and their supply chain in each food product is often considered a trade secret.

To overcome these limitations, the researchers, led by lead author Michael Clarke of Oxford University, used prior knowledge from ingredient lists to infer the composition of each ingredient. They then combined this information with environmental databases to estimate the impact across four indicators: greenhouse gas emissions, land use, water scarcity, and eutrophication potential (the amount of excess nutrients by production that can pollute the environment and waterways). The scientists applied their approach to 57,000 foods sold in Tesco supermarkets, a large grocery chain in the United Kingdom and Ireland.

While people around the world don’t have exactly the same taste preferences, we tend to have similar tastes, which leads to more or less the same foods in our stores. These tastes tend to gravitate towards foods that are high in sugar. This is a commodity that is both cheap and produced in large quantities.

Plant foods with less processing occupy the healthier end of the scale for both humans and the environment, while highly processed grains and dairy products are conversely more polluting.

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Understanding Biomarkers in Nutrition

Biomarkers in nutrition encompass a wide range of parameters that reflect physiological processes, nutrient status, and health markers. These biomarkers can include:

1. Blood Glucose Levels: Monitoring glucose levels after meals can indicate how different foods affect blood sugar regulation. High spikes in blood glucose may suggest a need to adjust carbohydrate intake or food choices.
2. Lipid Profile: Measuring cholesterol levels, triglycerides, and lipoproteins (HDL and LDL) provides insights into cardiovascular health and the effects of dietary fats on cholesterol metabolism.
3. Inflammatory Markers: Assessing markers like C-reactive protein (CRP) or interleukin-6 (IL-6) can indicate levels of inflammation in the body, which dietary changes can influence.
4. Nutrient Levels: Evaluating levels of vitamins (e.g., vitamin D, vitamin B12), minerals (e.g., iron, calcium), and other micronutrients helps identify deficiencies that may require dietary adjustments or supplements.
5. Metabolic Markers: Analyzing markers such as insulin sensitivity, adiponectin levels, or leptin levels can provide insights into metabolic health and response to dietary interventions.

How Biomarkers Guide Dietary Choices

1. Personalized Nutrition Plans: By analyzing biomarkers, healthcare professionals can tailor dietary recommendations to individual needs and goals. For example, individuals with insulin resistance may benefit from a diet that stabilizes blood sugar levels through controlled carbohydrate intake.
2. Identifying Food Sensitivities: Biomarker analysis can uncover sensitivities or intolerances to certain foods, guiding the elimination of potential triggers from the diet to alleviate symptoms.
3. Monitoring Health Progress: Regular monitoring of biomarkers allows for adjustments in dietary strategies based on changes in health markers over time. This approach supports ongoing health management and prevention of chronic diseases.
4. Optimizing Nutrient Intake: Understanding nutrient levels helps ensure adequate intake of essential vitamins, minerals, and antioxidants critical for overall health and disease prevention.

Integrating Biomarkers into Nutrition Counseling

1. Comprehensive Assessment: Combining biomarker analysis with dietary assessments and medical history provides a holistic view of an individual’s nutritional status and health risks.
2. Education and Empowerment: Educating individuals about their biomarker results empowers them to make informed decisions about their diet and lifestyle choices.
3. Collaborative Care: Collaborating with healthcare providers, dietitians, and nutritionists ensures personalized nutrition plans align with medical needs and support overall well-being.

Future Directions and Challenges

1. Advancements in Technology: Continued advancements in technology, such as wearable devices and personalized genetic testing, offer new opportunities to refine biomarker-based dietary recommendations.
2. Interpretation and Standardization: Standardizing biomarker interpretation and integrating findings into clinical practice require ongoing research, education, and collaboration across disciplines.

Biomarkers play a pivotal role in shaping personalized nutrition strategies by providing objective data on how diet influences health outcomes. By leveraging biomarker analysis, individuals can optimize their dietary choices to support metabolic health, manage chronic conditions, and enhance overall well-being. Embracing biomarker-guided nutrition not only fosters personalized health improvements but also contributes to the future of preventive healthcare.

For more information on how biomarkers can guide dietary decisions and to explore personalized nutrition plans tailored to your health needs, consult with healthcare professionals specializing in nutritional medicine or visit reputable health resources online. Taking proactive steps based on biomarker insights empowers individuals to achieve optimal health through informed dietary choices.

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