ANOTHER REASON TO DITCH DIETING
There’s no disputing the fact that healthy adults lose weight over time if they eat fewer calories than their body needs. But establishing how many calories your body actually needs is where many fit and active individuals go wrong. When active people don't eat enough to support their exercise, something called low-energy availability kicks in. Interestingly, up to 58% of athletes are reported to have low energy availability. Similarly, a survey of Kiwi group fitness goers found that 45% were surviving on insufficient calorie intake.
Now, a study from The University of Copenhagen highlights exactly what can happen when active individuals suddenly cut their calorie intake. The researchers worked with a team of female triathletes, who enjoyed normal calorie intake for 14 days, and then a 50% reduction in calorie intake for 14 days. The athletes maintained their training schedule throughout. For most, consuming insufficient calories led to a loss of muscle mass and a dramatic drop in performance. But it also affected their immune function. The researchers found an increase in the stress hormone cortisol and higher stress levels within immune cells – linking insufficient energy and increased systemic stress to a much greater risk of illness.
Should you be eating more? Get the answers from nutrition scientist, Penny Matkin-Hussey.
IS IT EASIER TO EAT HEALTHIER IN SUMMER?
The days are longer and warmer, we get plenty of vitamin D to boost our moods, we can get outside and be active, and there are plenty of refreshing fruits and salads to enjoy. … for most of us, summer just feels healthier. But is it actually? A recent study suggests maintaining a healthy lifestyle can in fact be tougher during the summer months – and it all comes down to how light hours influence circadian rhythms and metabolism.
Researchers in Copenhagen, where there’s extreme variance in daylight hours across the seasons, found surprising differences in energy metabolism when mice were exposed to either 'winter light' or 'summer light'. It was those exposed to the winter light hours that seemed to have more rhythmicity in the way they ate, which resulted in less body weight gain and better metabolic health. These findings suggest our hunger pathways (and how hungry we feel at different times of the day) can change depending on the season. This is where the importance of 'mindful eating' comes in – find out more by exploring the six simple steps to a lifetime of healthy eating.
AN APPLE A DAY KEEPS THE BLUES AT BAY
As we get older, neurodegenerative changes can increase the likelihood of suffering feelings of depression. But, a new study suggests eating fruit today can help keep growing feelings of negativity at bay as we age. Over 20 years, researchers studied over 13,000 individuals and identified that those who ate at least three servings of fruits a day had a 21% lower likelihood of ageing-related depression (compared with those who ate less than one serving a day). Researchers believe the antioxidants and anti-inflammatory micronutrients found in fruits can reduce oxidative stress and inflammation, which can lead to the development of depression. So, take action today – start dosing up on fruit and prepare for it to pay off in years to come.
