From The New York Times

A normal blood pressure reading is less than about 120/80 mmHg, according to the Centers for Disease Control and Prevention. These days, some health care professionals diagnose patients with high blood pressure if their average reading is consistently 130/80 mmHg or higher, the CDC notes.

 

The impact of a sustained 9 mmHg reduction in systolic blood pressure (the first number in the ratio) is significant, says Michael Joyner, a physician at the Mayo Clinic who studies how the nervous system regulates blood pressure. “That’s the type of reduction you see with a blood pressure drug,” Joyner says. Research has shown many common blood pressure medications lead to about a 9 mmHg reduction. The reductions are higher when people combine multiple medications, but a 10 mmHg reduction correlates with a 35% drop in the risk of stroke and a 25% drop in the risk of heart disease.

 

The training helps prevent high blood pressure too

“I think it’s promising,” Joyner says about the prospects of integrating strength training for the respiratory muscles into preventive care. It could be beneficial for people who are unable to do traditional aerobic exercise, he says, and the simplicity is appealing, too, given people can easily use the device at home.

 

“Taking a deep, resisted, breath offers a new and unconventional way to generate the benefits of exercise and physical activity,” Joyner concluded in an editorial that was published alongside a prior study in the Journal of the American Heart Association.

 

So, how exactly does breath training lower blood pressure? Craighead points to the role of endothelial cells, which line our blood vessels and promote the production of nitric oxide — a key compound that protects the heart. Nitric oxide helps widen our blood vessels, promoting good blood flow, which prevents the buildup of plaque in arteries. “What we found was that six weeks of IMST [inspiratory-muscle strength training] will increase endothelial function by about 45%,” Craighead explains.

It has long been known that deep diaphragmatic breathing — often used during meditation or mindfulness practices — can help lower blood pressure too. Muscle training with the PowerBreathe device works in a similar way, engaging the breathing muscles and promoting the production of nitric oxide. The particular helpfulness of the IMST device, Craighead says, is that it requires less time to get the benefit because the small machine adds the resistance that gives the muscles a good workout. His research is funded by the National Institutes of Health.

 

The new study builds on the prior study and adds to the evidence that IMST — which is essentially strength training for the respiratory muscles — is beneficial for adults of all ages. “We were surprised to see how ubiquitously effective IMST is at lowering blood pressure,” Craighead says. Before the results came in, he’d suspected that young, healthy adults might not benefit as much. “But we saw robust effects,” he says, pointing to a significant decline in blood pressure for participants of all ages. He says the finding suggests IMST could help healthy young people prevent heart disease and the rise in blood pressure that tends to occur with aging.

 

There may also be benefits for elite cyclists, runners and other endurance athletes, he says, citing data that six weeks of IMST increased aerobic exercise tolerance by 12% in middle-aged and older adults.

 

“So we suspect that IMST consisting of only 30 breaths per day would be very helpful in endurance exercise events,” Craighead says. It’s a technique that athletes could add to their training regimens. Craighead, whose personal marathon best is 2 hours, 21 minutes, says he has incorporated IMST as part of his own training.

 

The technique is not intended to replace exercise, he cautions, or to replace medication for people whose blood pressure is so elevated that they’re at high risk of having a heart attack or stroke. Instead, Craighead says, “it would be a good additive intervention for people who are doing other healthy lifestyle approaches already.”

 

Theresa D. Hernandez, 61, sees the breathing exercises. She lives in Boulder, has a family history of high blood pressure and participated in the Colorado research. When the study began, she had blood pressure readings near the threshold at which doctors recommend medications.

 

“It was a surprise that something as simple could be so profound in terms of its impact,” says Hernandez of the six weeks of breathing exercises. “It took my blood pressure to under the threshold so that I would not need to take medication,” she says.

 

Her blood pressure dropped significantly, and she says she plans to stick with it — five minutes every day.

From Medical News Today

What are ‘junk’ plant-based foods?

Ultra-processed foods are food products that contain minimal whole foods, are high in calories, added sugar, salt, and fats, offer little nutritional value, and have been processed with cheap industrial additives.

 

Using the NOVA classification system, which categorizes food products according to the extent of industrial processes they undergo, “junk” foods can include many plant-based products, such as:

 

commercially produced breads, pastries, cakes, and cookies

carbonated beverages

pre-packaged snacks

flavored dairy drinks

breakfast cereals

energy bars

instant sauces, soups, noodle pots, and desserts.

 

Health risks

Ultra-processed foods offer convenience, continue to replace minimally processed whole foods, and now account for more than half of the daily intake of calories for many individuals in middle- and high-income countries.

 

While a healthy and balanced plant-based diet is diverse, the frequent consumption of plant-based ultra-processed foods is associated with negative health outcomes.

 

For instance, in a 2019 cohort study that followed 105,159 adults over a 5-year period, the researchers observed that even a 10% increase in the consumption of ultra-processed foods was associated with a higher risk of heart disease and stroke.

 

This small increase in ultra-processed foods is also associated with a higher risk of developing some cancers, type 2 diabetes, and increased exposure to harmful chemicals from food packages.

 

In addition, calorie intake is reportedly higher in plant-based diets that are rich in ultra-processed foods, which may lead to weight gain and a greater potential for developing obesity.

 

To compound the negative health risks associated with diets rich in ultra-processed foods, vegetarian and vegan diets can exclude food groups, making nutrient deficiencies more common.

 

Overall, some studies have shown that vegetarians and vegans have lower levels of nutrients like iron, vitamin B12, calcium, vitamin D, and omega-3 fatty acids.

 

Furthermore, a 2022 study showed that vegetarian women have an increased risk and occurrence of hip fractures compared to women who occasionally consume meat.

 

It is possible that these adverse outcomes are linked to the omission of iron- and B12-rich meats, and calcium-rich animal sources in vegetarian and vegan diets. These problems may be compounded by individuals not replacing those nutrient sources with fruits, vegetables, nuts, and pulses, and eating ultra-processed foods instead.

 

How to avoid these health risks

Well-planned vegetarian or vegan diets consistently offer several health benefits, and they can safeguard against nutrient deficiencies and adverse health risks associated with diets rich in ultra-processed plant-based foods.

 

Not only do plant-based diets promote longevity, but they may reduce muscle loss — also called sarcopenia — in older people with obesity.

 

They are also safe during pregnancy and lactation as long as they fulfill nutrient requirements, as well as during physical performance.

 

Nutritionally balanced and well-planned plant-based diets more closely adhere to U.S. dietary recommendations and improve overall diet quality based on the Healthy Eating Index.

 

This occurs thanks to the increased intake of:

 

fruits

non-starchy vegetables

whole grains

low-fat dairy

eggs

plant protein

seafood.

Such diets are also lower in salt, added sugar, fats, and calories.

 

Therefore, not all plant-based diets are associated with negative health risks, but it is important to note that following a healthy overall eating pattern is essential for managing risks the risk of heart disease, diabetes, and cancer.

 

 

How to eat a balanced plant-based diet

Here are some practical tips to help you maintain a diverse and balanced plant-based diet.

 

First, limit ultra-processed foods. Plant-based ultra-processed foods high in salt, added sugars, and fats should be limited and eaten in moderation.

 

Veggie meat replacement products are often high in sodium and saturated fats, so be sure to choose low-sodium and low-fat alternatives.

 

Make sure to read nutrient labels and be careful with so-called health claims on packaging. Practice reading nutrient labels for packaged food products to become aware of their sugar, salt, and fat content and choose those with fewer additives. Likewise, labels may help choose foods that are higher in calcium and other beneficial nutrients.

 

Monitoring carbohydrate portions is also important: Switching to a plant-based diet may feel restrictive, and research shows that meats may be replaced with refined or highly processed carbohydrate-rich foods. Be sure to include whole grain carbohydrate options in portions appropriate for your health goals.

 

Also focus on proteins: Peas and beans, nuts, seeds, seitan, textured vegetable protein, tofu, tempeh, edamame, eggs, milk, cheese, yogurt and seafood are all high-protein food sources for vegetarians that also provide calcium, iron, vitamin D and some vitamin B12, which are commonly deficient in vegetarians.

 

When appropriate, dietary supplements may help a person reach the desirable amount of daily nutrients to avoid deficiencies. Speak with your medical team about which supplements may be appropriate for you.

 

Finally, you may wish to consult a dietitian: If you are new to plant-based eating, consult with a registered dietitian to learn which foods will help you to meet your nutrient needs

 

The takeaway message

Plant-based diets are popular worldwide for their potential health benefits, such as improved blood cholesterol, blood sugar, and reduced risk of heart disease, diabetes, cancer, and obesity.

 

However, “junk” veggie foods or ultra-processed foods — which account for more than half of the daily calorie intake for some individuals — continue to replace minimally processed whole foods and pose adverse health risks.

 

Furthermore, vegetarians and vegans can experience nutrient deficiencies in iron, calcium, vitamin D, and vitamin B12, due to the exclusion of animal foods that are rich in these nutrients.

 

Nevertheless, well-planned vegetarian or vegan diets rich in fruits, non-starchy vegetables, whole grains, dairy, and plant sources of protein offer several health benefits, and safeguard against adverse health risks associated with diets rich in “junk” veggie foods.

 

From Medical News Today

Meal frequency and Chronic disease

Early epidemiological studies suggest that increased meal frequency can improve blood lipid (fats) levels and reduce the risk of heart disease. As a result, many experts advise against eating fewer, larger meals a day.

 

Over the years, some studies have supported these findings, suggesting that people who report eating small, frequent meals have better cholesterol levels than those who consume fewer than three meals per day.

 

In particular, one 2019 cross-sectional study that compared eating fewer than three meals per day or more than four meals per day found that consuming more than four meals increases HDL (high-density lipoprotein) cholesterol and lowers fasting triglycerides more effectively. Higher levels of HDL are associated with a reduced risk of heart disease.

 

This study observed no differences in total cholesterol or LDL (low-density lipoprotein) cholesterol. It is important to note, however, that this is an observational study, meaning it can only prove association, not causation.

 

Additionally, one review published in the American Heart Association’s journal Circulation concluded that greater eating frequency is associated with a reduced risk for diabetes and cardiovascular disease, according to epidemiological studies.

 

Meal frequency and Weight loss

There is a commonly held notion that more frequent meals can help influence weight loss. However, the research on this remains mixed.

 

For example, one study compared eating three meals per day or six smaller, more frequent meals on body fat and perceived hunger. Both groups received adequate calories to maintain their current body weight using the same macronutrient distribution: 30% of energy from fat, 55% carbohydrate, and 15% protein.

 

At the end of the study, researchers observed no difference in energy expenditure and body fat loss between the two groups. Interestingly, those who consumed six smaller meals throughout the day had increased hunger levels and desire to eat compared to those who ate three larger meals per day.

 

Although calorie intake was controlled in both groups, researchers hypothesized that those who consumed frequent meals would be more likely to consume more daily calories than those who ate less frequently.

 

Results of another large observational study suggest that healthy adults may prevent long-term weight gain by:

 

Eating less frequently

Eating breakfast and lunch 5 to 6 hours apart

Avoiding snacking

Consuming the largest meal in the morning

Fasting for 18-19 hours overnight.

Moreover, according to the United States Department of Agriculture (USDA) Scientific Report of the 2020 Dietary Guidelines Advisory Committee, due to inconsistencies and limitations in the current body of evidence, there is insufficient evidence to determine the relationship between meal frequency and body composition and the risk of overweight and obesity.

 

Does eating frequent meals boost metabolism?

Small, frequent meals are often touted as a cure-all for obesity. Many believe that eating every 2 to 3 hours can help boost metabolism.

 

Digestion of food does require energy. This is known as the thermic effect of food (TEF)Trusted Source. However, it does not appear that meal frequency plays a role in boosting metabolism.

 

In fact, some studies suggest fewer, larger meals may increase TEF more than eating frequent meals.

 

Meal frequency and Athletic performance

Although evidence to support increased meal frequency in the general population remains mixed, several experts believe that eating small, frequent meals can benefit athletes.

 

According to the International Society of Sports Nutrition, athletes who follow a reduced-calorie diet may benefit from eating small frequent meals with adequate protein because it can help preserve lean muscle mass.

 

When prioritizing total daily calorie intake, limited evidence suggests that, in athletes, a higher meal frequency may increase performance, support fat loss, and improve body composition.

 

Diet quality

People who eat more frequently are more likely to have better diet quality. Specifically, those who consume at least three meals per day are more likely to have a greater intake of vegetables, greens, legumes, fruit, whole grains, and dairy.

 

These individuals are also more likely to consume less sodium and added sugars than those who consume two meals per day.

 

Similarly, another 2020 study published in the British Journal of Nutrition found that increased meal frequency — approximately three meals per day — is associated with higher diet quality.

 

Researchers found that snack frequency and diet quality varied depending on the definition of snacks.

 

Is one better than the other?

Based on the presented studies, no substantial evidence supports one eating pattern over the other. Yet many of these studies also have limitations.

 

For example, there is no universally accepted definition of what a meal or snack consists of. This can have an impact on study outcomes.

 

With that said, both eating patterns can be beneficial as long the primary focus is on healthful eating habits.

 

Who should consume small, frequent meals?

A review published in Nutrition in Clinical Practice shows that certain populations may benefit from six to 10 small, frequent meals. These include people who:

 

Experience early satiety

Are trying to gain weight

Have gastroparesis

Have gastrointestinal symptoms such as nausea, vomiting, or bloating.

If your goal is to lose weight, it is important to be mindful of your portion sizes. Be sure to stay within your allotted daily calorie needs and divide them among the number of meals you consume.

 

For example, if you need 1,800 calories to maintain your weight and choose to eat six small meals daily, each meal should be around 300 calories.

 

Small, frequent meals often come in the form of ultra-processed foods and snacks that fall short in many vital nutrients your body needs. Thus, it is essential to focus on the quality of the foods you consume.

 

Who should consume fewer, larger meals?

People who may benefit from three larger meals per day include:

 

Those who have difficulty practicing portion control

Those who tend not to eat mindfully

People who live busy lives and may not have time to plan and prepare several nutritious mini-meals a day.

Again, keeping diet quality in mind and prioritizing whole foods is essential. Fewer meals mean fewer opportunities to get in key nutrients the body needs.

 

The best diet for optimal health

While we do not have strong evidence to support the importance of meal frequency, substantial evidence supports the overall health benefits of following a well-balanced, nutrient-rich diet.

 

According to the Dietary Guidelines for Americans 2020–2025, a healthy diet should:

 

Emphasize fruits, vegetables, whole grains, and low-fat or fat-free milk or dairy products

Include protein from various sources, including seafood, lean meat and poultry, eggs, nuts, seeds, soy products, and legumes

Stay within your allotted calorie needs

Limit added sugars, cholesterol, trans fats, and saturated fats.

The bottom line

Evidence is mixed about the importance of food frequency. While there is no solid evidence to suggest that one eating style is superior to the other, both can offer health and wellness benefits if you follow a healthy eating pattern.

 

Thus, it ultimately comes down to personal preference and which approach works best for you. Additionally, if you have certain health conditions, one style may benefit you over the other.

 

As always, consult your healthcare provider before making any significant changes to your diet.