Can High-Volume Exercise Be Bad For Your Heart? It Depends On Your Sex
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Endurance exercise has often been questioned for its potential to increase heart attack risk, a large (n=61,150) comprehensive (a meta-analysis of studies) research has shown, in a nutshell:
- In men, high-volume endurance exercise is associated with higher coronary artery calcium (CAC) scores (that’s bad) and higher calcified plaque volume (also bad) compared to non-athlete men.
- In women, however, no such increase was found (for CAC or plaque) regardless of exercise volume.
In fact, high-volume female athletes* had less calcified plaque than non-athlete women.
*as in, the exercise was high volume; the volume of the athletes themselves was not mentioned!
You may be wondering: does this mean that men should skip the exercise?
And the answer is: no, because moderate exercise was linked to lower calcified plaque volume in men and women.
As to what “high-volume”, “moderate”, and “non-athletes” mean, for the purposes of the study:
- High: >3,000 MET-minutes/week
- Moderate: 1,500–3,000 MET-minutes/week
- Non-athletes: <1,500 MET-minutes/week
MET = Metabolic Equivalent of Task, i.e. the number your phone exercise tracker app shows, whereby if you exercise for 1 minute with your heart above a certain percentage of its maximum, the tracker records it as 2 minutes, because it is the metabolic equivalent of 2 minutes at the lower heart rate.
Thus, in terms of practical advice: the researchers make clear that they don’t want to discourage exercise ,but to support comprehensive risk assessment, especially in men doing high-volume exercise.
You can read the paper in full here: Sex Differences in the Impact of Exercise Volume on Subclinical Coronary Atherosclerosis: A Meta-Analysis
“I’m a woman without a man in my life, so is this irrelevant to me?”
It might be, or it might not be! The question the researchers didn’t ask is: what’s the current state of your hormones?
Because, in this paper…
Let’s do a quick tally of how many times certain words are mentioned (bearing in mind that the paper is about sex differences, and is 8,301 words long):
- Hormone: 1
- Testosterone: 1
- Estrogen: 0
- Menopause: 0
- HRT: 0
Do you see the problem? An entire paper about sex differences, and we’re still getting medically sidelined.
And, this is likely important, because hormones make a huge difference to heart health; see for example:
- What Menopause Does To The Heart
- Hormones & Health, Beyond The Obvious
- His & Hers? The Hidden Complexities of Statins and Cardiovascular Disease (CVD)
What this means: it is likely, but not known for sure, that sex hormone differences are what affect the coronary artery calcium and calcified plaque scores so drastically as seen in the study.
In practical terms: if you are a woman who is post-menopause and not on hormone replacement therapy (HRT), you could well have higher risk factors in this case.
Want to learn more?
If you’re curious about the current state of your arteries, then please do book a professional test, but meanwhile:
Try This At Home: ABI Test For Clogged Arteries
Take care!
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How Not To Die – by Dr. Michael Greger
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We previously reviewed this book some years ago, but we’re revisiting it now because:
- It really is a book that should be in every healthspan-enjoyer’s collection
- Our book reviews back then were not as comprehensive as now (though we still generally try to fit into the “it takes about one minute to read this review” idea, sometimes we’ll spend a little extra time).
Dr. Greger (of “Dr. Greger’s Daily Dozen” fame) outlines for us in cold hard facts and stats what’s most likely to be our cause of death. While this is not a cheery premise for a book, he then sets out to work back from there—what could have prevented those specific things?
Thus, while the book doesn’t confer immortality (the title is not “how to not die”, after all), it does teach us how not to die—i.e, from heart disease, lung diseases, brain diseases, digestive cancers, infections, diabetes, high blood pressure, liver disease, blood cancers, kidney disease, breast cancer, suicidal depression, prostate cancer, Parkinson’s disease, and even iatrogenic causes.
This it does with a lot of solid science, explained for the layperson, and/but without holding back when it comes to big words, and a lot of them, at that. If you want to add in daily exercises, just lifting the book could be a start; weighing in at 678 pages, it’s an information-dense tome that’s more likely to be sifted through than read cover-to-cover.
The style is thus dense science somewhat editorialized for lay readability, and well-evidenced with around 3,000 citations. That’s not a typo; there are 178 pages of bibliography at the back with about 15–20 scientific references per page.
In terms of practical use, he does also devote chapters to that, it’s not just all textbook. Indeed, he discusses the reasonings behind the items, portion sizes, and quantities of his “daily dozen” foods, so that the reader will understand how much bang-for-buck they deliver, and then it’ll seem a lot less like an arbitrary list, and more likely to be adopted and maintained.
Bottom line: if you care about not getting life-threatening illnesses (which at the end of the day, come to most people at some point), then this book is a must-read.
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Mineral-Rich Mung Bean Pancakes
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Mung beans are rich in an assortment of minerals, especially iron, copper, phosphorus, and magnesium. They’re also full of protein and fiber! What better way to make pancakes healthy?
You will need
- ½ cup dried green mung beans
- ½ cup chopped fresh parsley
- ½ cup chopped fresh dill
- ¼ cup uncooked wholegrain rice
- ¼ cup nutritional yeast
- 1 tsp MSG, or 2 tsp low-sodium salt
- 2 green onions, finely sliced
- 1 tbsp extra virgin olive oil
Method
(we suggest you read everything at least once before doing anything)
1) Soak the mung beans and rice together overnight.
2) Drain and rinse, and blend them in a blender with ¼ cup of water, to the consistency of regular pancake batter, adding more water (sparingly) if necessary.
3) Transfer to a bowl and add the rest of the ingredients except for the olive oil, which latter you can now heat in a skillet over a medium-high heat.
4) Add a few spoonfuls of batter to the pan, depending on how big you want the pancakes to be. Cook on both sides until you get a golden-brown crust, and repeat for the rest of the pancakes.
5) Serve! As these are savory pancakes, you might consider serving them with a little salad—tomatoes, olives, and cucumbers go especially well.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
- What’s The Deal With MSG?
- All About Olive Oils: Is “Extra Virgin” Worth It?
Take care!
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Is TikTok right? Do I need to eat more protein?
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In the ever-changing wellness industry, one diet obsession has captured and held TikTok’s attention: protein.
Whether it’s sharing snaps of protein-packed meals or giving tutorials to boost your intake, the message is clear: maximum protein consumption is essential for weight management and wellness.
Supermarkets have fed this obsession, stacking the shelves with protein-packed bars, shakes and supplements, and protein-boosted versions of just about every food we eat.
But is all this extra protein as beneficial as it’s made out to be? How much protein do we really need?
mavo/Shutterstock Different types of protein
Protein is an essential macronutrient our bodies need to function correctly. It’s made up of building blocks called amino acids. Twenty amino acids link in different combinations to form proteins that are classified into:
- essential amino acids – ones our bodies can’t make that we need to get through our diet
- non-essential amino acids – ones our bodies can make.
When we think about protein, animal-based foods such as meat, chicken, fish, eggs and dairy products are usually top of mind.
However, the essential amino acids we need to get from our diet can also be found in many plant-based foods, including legumes, nuts, seeds, wholegrains and soy products like tofu.
Why we need protein
Proteins are often called the workhorses of life. They’re involved in virtually every process that keeps our bodies functioning and play a vital role in:
- building and repairing tissue. From our muscles and bones to our skin and nails, proteins are responsible for their growth, renewal and repair
- fighting infection. Our immune system relies on antibodies, a type of protein, to fight off bacteria and viruses
- transporting substances such as nutrients and blood sugar through our bodies and taking oxygen from our lungs to our cells
- regulating processes. Most of the hormones controlling crucial functions, like our metabolism, are proteins
- managing activity. Protein catalysts, in the form of enzymes, manage vital chemical reactions driving important actions in our bodies, including our ability to digest food
- providing energy. Protein isn’t a primary energy source but it can be used for energy when other sources are low.
Protein is vital for almost every process that keeps our body functioning. sk/Unsplash Protein also plays an essential role in weight management by:
- increasing satiety, making us feel fuller for longer
- reducing cravings by suppressing ghrelin, an appetite-stimulating hormone
- building and maintaining muscle mass. Muscle determines our metabolic rate and the rate at which we burn calories
- boosting our metabolism. Protein-rich foods also have a high thermic effect (the measure of the energy needed for digestion), meaning they help us burn more calories throughout the day.
So influencers have it half right: protein is a must-have. But that doesn’t mean it’s a more-is-better situation.
How much protein do we actually need?
Our daily protein requirements are based on our body weight, gender and age.
Protein should account for around 15–25% of our total daily energy intake, with the national guidelines recommending
- women consume 0.75 grams of protein per kilo of body weight (and 1.0 grams per kilo of body weight when pregnant or breastfeeding)
- men consume 0.84 grams of protein per kilo of body weight.
A woman weighing 72 kilos, for example, should consume 54 grams of protein daily, while a man weighing 87 kilos should consume 73 grams.
Our recommended protein intake changes as we age, with adults aged over 70 requiring 25% more protein than younger people – or around 67 grams of protein daily for women and 91 grams for men.
Lean meat is a good source of protein but it’s not the only one. Pexels/Taryn Elliott This is because, as we age, our bodies stop working as efficiently as before. Around the age of 40, we start experiencing a condition called sarcopenia, where our muscle mass naturally declines, and our body fat starts increasing.
Because muscle mass helps determine our metabolic rate, when our muscle mass decreases, our bodies start to burn fewer calories at rest.
Given the role protein plays in muscle growth and preservation, it’s even more vital as we age.
What does this look like in real life?
By including a protein source at every meal, you can easily meet your daily protein needs. With the example below, you end up with around 125g a day for men and around 100g for women.
Women should consume 0.75 grams of protein per kilo of body weight, while men should consume 0.84 grams. Here’s how to get to 100 or 120 grams. Interval Weight Loss Broken down into meals, this might look like:
- breakfast: chickpea scramble = 1.5 fist-sizes of protein
- morning tea: Greek yoghurt and a handful of nuts
- lunch: beef stir fry = 1 fist-size of protein
- afternoon tea: hummus, veggie sticks and one boiled egg
- dinner: lentil and beef bolognese, and salad = half a fist-size of protein.
What happens when we consume too much protein?
The wellness industry may make you think you’re not getting enough protein. But for most people, we are fixating on a problem that doesn’t exist. In fact, you can get too much, when at levels of greater than 2 grams per kilo of body weight per day.
A diet excessively high in protein can lead to nutritional deficiencies that can result in poor immune function, fatigue and a decrease in bone density because you’re likely to lose out on other nutrients.
High meat intake, particularly processed meats, may also increase our risk of cancer and heart disease, and can come with a surplus of energy that leads to weight gain.
Balance is key
Aim for a diet balanced across all of the macronutrients we need: wholegrain carbohydrates, healthy fats and protein.
As a guide, aim to fill a quarter of your plate with lean protein (lean meat, poultry, fish, eggs, tofu, nuts, seeds, legumes or beans), a quarter with wholegrain carbohydrates and the rest with vegetables and fruits.
And avoid those unnecessary, protein-boosted foods and supplements – your health, weight and hip pocket will thank you for it.
At the Boden Group, Charles Perkins Centre, we are running clinical trials for metabolic health. You can register here to express your interest.
Nick Fuller, Clinical Trials Director, Department of Endocrinology, RPA Hospital, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Here’s how to help protect babies and kids from RSV
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What you need to know
- RSV is a respiratory virus that is especially dangerous for babies and young children.
- There are two ways to help protect babies from RSV: vaccination during pregnancy and giving babies nirsevimab, an RSV antibody shot.
- If someone in your household has RSV, watch for signs of severe illness and take steps to help prevent it from spreading.
Respiratory syncytial virus, or RSV, is a very contagious seasonal respiratory illness that is especially dangerous for infants and young children. Cases rose dramatically last month, and an increasing number of kids and older adults with RSV are being hospitalized across the United States.
Fortunately, pregnant people can get vaccinated during pregnancy or get their infants and young children an RSV antibody shot to help them stay healthy.
Read on to learn about symptoms of RSV, how to help prevent infants and children from getting very sick, and what families should do if someone in their household is sick with the virus.
What are the symptoms of RSV in babies and young children?
RSV symptoms in young children may include a runny nose, decreased eating and drinking, and coughing, which may lead to wheezing and difficulty breathing.
Infants with RSV may show symptoms like irritability, decreased activity and appetite, and life-threatening pauses in breathing (apnea) that last for more than 10 seconds. Most infants with RSV will not develop a fever, but babies who are born prematurely, have weakened immune systems, or have chronic lung disease are more likely to become very sick.
Who is eligible for an RSV antibody shot?
The Centers for Disease Control and Prevention recommends that babies younger than 8 months whose gestational parent did not receive an RSV vaccine during pregnancy receive nirsevimab between October and March, when RSV typically peaks. This antibody shot delivers proteins that can help protect them against RSV.
Nirsevimab is also recommended for children between 8 and 19 months who are at increased risk of severe RSV, including children who are born prematurely, have chronic lung disease or severe cystic fibrosis, are immunocompromised, or are American Indians or Alaska Natives.
Nirsevimab is typically covered by insurance or costs $495 out of pocket. Children who are eligible for the CDC’s Vaccines for Children Program can receive nirsevimab at no cost.
How can families help prevent RSV from spreading?
It’s recommended that children and adults who are sick with RSV stay home and away from others. If your infant or child has difficulty breathing or develops blue or gray skin, take them to an emergency room right away.
People who are infected with RSV can spread the disease when they cough or sneeze; have close contact with others; or touch, cough, or sneeze on shared surfaces. Help protect your family from catching and spreading RSV at home and in public places by ensuring that everyone covers their mouths during coughing and sneezing, washes their hands often, and wears a high-quality, well-fitting mask.
For more information, talk to your health care provider.
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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More veg, less meat: the latest global update on a diet that’s good for people and the planet
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A long-awaited expert update on the dietary changes needed to support both human and planetary health comes out clearly in favour of a plant-based approach.
The EAT-Lancet Commission says a shift towards its planetary health diet, released last week, could prevent 40,000 early deaths a day across the world and cut agricultural methane emissions by 15% by 2050.
The diet promotes more vegetables, fruits, whole grains, legumes and nuts, with only modest amounts of meat, fish, poultry and dairy.
If you imagine a plate, half would be filled with vegetables and fruit (with more vegetables than fruit). Most of the remaining half would be whole grains and plant proteins. There’s room for small amounts of animal products and healthy fats, but very little added sugar. Notably, butter doesn’t get a mention.
The most contentious aspect is the commission’s recommendation on meat: just 14 grams per day of red meat and 29 grams per day of poultry – that’s roughly one small steak, one lamb chop, or two chicken drumsticks per week.
New Zealand’s traditional diet is a long way off this recommendation. But my recent study of teenage girls across the country suggests a shift is underway, with most embracing a predominantly plant-based diet.
Getty Images How we know what’s best to eat
Many factors influence food choices – hunger, emotions, health, culture, media, taste, habits and family traditions.
Evidence-based dietary guidance, such as national food and nutrition guidelines, also plays a role.
In New Zealand, people may be familiar with the “5+ a day” message promoting fruit and vegetable consumption. That recommendation has since shifted to “7+ a day” as new evidence has emerged.
Over the past decade, nutritional guidelines have increasingly incorporated environmental sustainability, acknowledging that around 30% of global emissions come from growing, processing and transporting food.
The EAT-Lancet Commission took this sustainability focus further in its first release of the planetary health diet in 2019. It argued that by changing what we eat, reducing food waste and improving food production systems, we could feed a growing global population while minimising environmental damage.
Less meat is a win-win
This approach is a significant departure from traditional diets in Aotearoa New Zealand. The British-influenced “meat and three veg” (often with potatoes as one of the vegetables) and the Māori hāngi of pork, seafood, kumara and local greens don’t align neatly with the EAT-Lancet recommendations.
One criticism of the original report was its limited consideration of indigenous food systems. In my view, the minimal inclusion of starchy vegetables such as potatoes, cassava, kumara, maize and millet is hard to justify. These are staple foods – affordable, widely available and important sources of energy for many communities.
But most New Zealand adults consume nearly twice the recommended amount of protein. Reducing meat is therefore unlikely to lead to inadequate protein intakes.
Currently, about 40% of New Zealanders’ protein comes from animal sources (meat, dairy, fish). The remaining 60% comes from plants.
The belief that only animal proteins are of high quality – due to their amino acid profile and digestibility – is outdated. It’s a common misconception that some amino acid are only available through meat. Plants contain all essential amino acids, albeit in varying proportions.
For most adults, a diet with smaller amounts of meat would be a win-win: better for their health and better for the planet.
So, should New Zealand embrace the planetary health diet?
In many ways, we already are. My study of teenage girls found those following an omnivorous diet got 69% of their energy from plant-based foods (ranging from 43% to 92%), while vegetarians averaged 83% (ranging from 51% to 100%).
However, New Zealanders still consume more saturated fat than recommended and not enough dietary fibre. Shifting further toward the planetary health diet could help address these imbalances and reduce the risk of premature death from heart disease and cancer, our leading causes of mortality.
A diet for people and the planet
Perhaps unsurprisingly, the meat industry has been pushing back against the commission’s recommendations ever since the first release of the planetary health diet.
A recent report published by the Changing Markets Foundation identifies a network of influential pro-meat voices in industry, academia and governments actively working to discredit the commission’s findings.
Some nutrition academics have raised concerns about the relatively low quantity of meat and fish. Some experts argue the low amount of meat may not meet the nutritional needs of certain groups such as pregnant women and young children, who would benefit from the iron and zinc found in red meat because it is easier to absorb than from vegetable sources.
Adding to the complexity is the global obsession with protein – often associated with meat. While fat and carbohydrates have been vilified, protein enjoys a nutritional halo.
The updated guidelines place greater emphasis on environmental sustainability and, importantly, acknowledge the need to respect and empower diverse food cultures and uphold the universal human right to food.
As we face the twin challenges of climate change and rising rates of diet-related disease, I argue the planetary health diet offers a recipe for a healthier, more sustainable future.
It’s not about eliminating entire food groups or enforcing a one-size-fits-all approach. Rather, it’s about making thoughtful, evidence-based choices that nourish both people and the planet.
Sheila Skeaff, Professor of Human Nutrition, University of Otago
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Margarine vs Butter – Which is Healthier
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Our Verdict
When comparing margarine to butter, we picked the butter.
Why?
Once upon a time, when margarines were filled with now-banned trans fats, this would have been an easy win for butter.
Nowadays, the macronutrient/lipid profiles are generally more similar (although margarine often has a little less saturated fat), except one thing that butter has in its favor:
More micronutrients. What exactly they are (and how much) depends on the diet and general health of the cows from whom the milk to make the butter came, but they’re not something found in plant-based butter alternatives at this time.
Nevertheless, because of the saturated fat content, it’s not advisable to use more than a very small amount of either (two tablespoons of butter would put one at the daily limit already, without eating any other saturated fat that day).
Read more: Butter vs Margarine
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