Health
The Surprising Health Risks of a Trending Diet Despite Its Success in Shedding Pounds
While the ketogenic diet, often referred to as the keto diet, has continued to gain popularity since its introduction as a treatment for epilepsy in the 1920s, recent research suggests that this regimen may not suit everyone. Although it has garnered the support of athletes and celebrities due to its quick weight loss results through carbohydrate restriction, health officials warn about potential negative effects on your metabolic and microbiome health.
The ketogenic diet encourages the consumption of high amounts of fats, moderate amounts of protein, and as few carbohydrates as possible. As outlined by the International Food Information Council’s (IFIC) blog, Food Insight, a typical keto diet aims to derive about five percent of calories from carbohydrates, 20 percent from protein, and 75 percent from dietary fats. This includes foods like avocado, yogurt, butter, cheese, nuts, oils, seeds, and protein-rich foods like eggs, chicken, red meat, and salmon. However, it excludes sugary or high-carb foods like potatoes, bread, and sweets.
The idea is to put your body in a state of nutritional ketosis, a metabolic process where the body produces ketones in the liver, which can be used as the primary energy source. In a normal state, our body uses glucose (derived from carbohydrates) as the main energy source. The ketogenic diet works for some people, but for others, it can significantly impact health.
Recent research published in Cell Reports Medicine suggests that ketogenic dieters may face higher cholesterol levels and a reduction in beneficial gut bacteria. As University of Bath professor and study co-author Dylan Thompson noted, “The ketogenic diet is effective for fat loss, but it comes with varied metabolic and microbiome effects that may not suit everyone.”
In this study, 53 healthy participants were assigned a moderate sugar diet, a low sugar diet, or a ketogenic diet. After a 12-week period, those on the ketogenic diet showed significant declines in their health compared to their initial state. The most alarming finding was an increase in cholesterol levels. Lead researcher Aaron Hengist, PhD, explained, “Despite reducing fat mass, the ketogenic diet increased the levels of unfavorable fats in the blood of our participants, which, if sustained over years, could have long-term health implications such as increased risk of heart disease and stroke.”
The participants’ gut health was also affected. Researchers found a decrease in Bifidobacteria, which assists in producing vitamin B, lowering cholesterol, and blocking harmful bacteria from entering the gut. Microbiome researcher Russel Davies, PhD, pointed out that a reduction in dietary fiber, a key component for the survival of beneficial gut bacteria, could potentially increase the long-term risk of digestive disorders, intestinal infections, and weaken immune function.
Alongside these changes, the ketogenic diet also reduced glucose tolerance and caused alterations in lipid metabolism and muscle energy use. If these shifts continue when people return to a higher carbohydrate diet, it could increase the long-term risk of developing type 2 diabetes, according to Professor Javier Gonzalez.
Despite losing the most weight amongst the three groups, researchers still recommend choosing a reduced sugar diet. It provides similar weight loss results but without the noted negative health impacts.
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As flu season approaches, it’s crucial to take steps to protect yourself from viral illnesses. The Centers for Disease Control and Prevention (CDC) emphasize that getting a flu shot annually is the most effective way to reduce the risk of seasonal flu and its complications. However, lifestyle factors like diet can significantly influence how effective your flu shot will be. Jennie Stanford, MD, FAAFP, DipABOM, a double board-certified physician, shares insights on which foods can boost or hinder your flu shot’s effectiveness. Here are the six best and worst foods to consider.
Fatty Fish
Eating fatty fish such as salmon and sardines can help fight inflammation due to their richness in polyunsaturated fats (PUFAs), specifically omega-3 fatty acids. A 2010 study highlights, “The anti-inflammatory effects of marine n-3 PUFAs [such as the omega-3s EPA, DHA, and DPA] suggest that they may be useful as therapeutic agents in disorders with an inflammatory component.” If seafood isn’t to your taste, consider chia seeds, olive oil, and avocados as alternative anti-inflammatory foods.
Processed Foods
Processed foods are high in sodium and refined carbohydrates, which can lead to inflammation. These are often found in fast food and pre-packaged items like chips, cookies, and frozen meals. Stanford warns that these foods “can make side effects worse after vaccinations,” making them a poor choice if you want to maximize your flu shot’s effectiveness.
Berries
Berries are packed with antioxidants, which can help boost your immune system. Stanford notes that their high antioxidant content makes them particularly beneficial during cold and flu season. Other antioxidant-rich foods like leafy greens, turmeric, and green tea can also enhance your flu shot’s effectiveness.
Foods High in Added Sugars
Foods loaded with added sugars can contribute to inflammation, potentially undermining the benefits of your flu shot. Sweet treats like ice cream, cake, and candy fall into this category. Instead, try satisfying your sweet tooth with natural sources of sugar, such as high-fiber fruits.
Alcohol
While there is no definitive data showing that drinking alcohol immediately before or after your flu shot compromises its effectiveness, frequent alcohol consumption can negatively impact your immune system. The Alcohol and Drug Foundation (ADF) explains, “The immune system is made up of two parts: The innate immune system: this provides general immunity by responding to viruses, bacteria and other microorganisms that can cause disease [and] the adaptive immune system [which impacts] your immune memory.” Drinking affects both parts of the immune system, potentially reducing your body’s ability to respond to the flu shot.
Antioxidant-Rich Foods
In addition to berries, other antioxidant-rich foods can also help increase your flu shot’s effectiveness. Leafy greens, turmeric, and green tea are excellent choices. These foods can boost your immune system, making it easier for your body to respond effectively to the flu vaccine.
Taking steps to enhance the effectiveness of your flu shot through diet can make a significant difference in your overall health during flu season. By incorporating anti-inflammatory and antioxidant-rich foods while avoiding processed foods, added sugars, and excessive alcohol, you can give your immune system the support it needs.
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If you regularly use over-the-counter pain medications such as ibuprofen, acetaminophen, or aspirin, it’s important to be aware of potential risks. Recent research suggests that frequent use of these medications could increase the likelihood of developing tinnitus, commonly known as ringing in the ears.
A study published in the Journal of General Internal Medicine followed over 69,000 women for two decades. The findings revealed that those who frequently took nonsteroidal anti-inflammatory drugs (NSAIDs) or acetaminophen had nearly a 20 percent higher risk of experiencing tinnitus.
“Because over-the-counter analgesics are widely available without a prescription and perceived to be safe, frequent use of these medications is very common,” explains Sharon Curhan, M.D., the lead author of the study and an assistant professor of medicine at Brigham and Women’s Hospital, Harvard Medical School.
“Most people are not aware of the potential harm that these medications may cause and the possibility of adverse interactions with other medications, particularly when used frequently,” Curhan adds.
Many cold and sinus medications also include these painkillers, which can lead to unintentional overuse.
“It’s possible to take more of these medications than is intended or recognized,” Curhan notes.
Interestingly, the study found that frequent use of low-dose aspirin (100 mg or less) did not increase the risk of developing tinnitus. Curhan describes this as a “helpful finding,” especially for those who take low doses of aspirin to prevent cardiovascular issues and other conditions.
Moreover, women aged 60 and older who frequently took moderate doses of aspirin (325 mg or more) did not show an increased risk of tinnitus. However, the risk was higher among younger women. All participants in the study were initially between the ages of 31 and 48 and did not have tinnitus at the start.
Previous research has also indicated a connection between regular use of aspirin, NSAIDs, and acetaminophen and hearing loss in men. The new study emphasizes the need for further research on the relationship between pain medication and tinnitus in men and non-white women.
Understanding these risks can help you make more informed decisions about your health. Always consult with a healthcare provider before making any changes to your medication regimen.
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Suddenly finding yourself unable to sleep can be frustrating and perplexing. Insomnia can stem from various causes, and understanding these can help you regain restful nights.
Napping Habits
Many adults unintentionally fall asleep while watching TV or when not busy. According to Dr. Doghramji, “your brain sees it as sleep.” This often occurs between 2 and 3 in the afternoon, a natural energy dip time. This can make you less tired at bedtime, leading to insomnia. Instead of napping, consider scheduling an active task during this period to boost energy and improve sleep quality.
Nap Wisely
If a nap is unavoidable, Dr. Pelayo suggests keeping it under 40 minutes to avoid grogginess. It’s also beneficial to nap where you usually sleep to maintain a consistent sleep environment.
Bedtime Activities
Reading might seem like a relaxing pre-sleep activity, but Dr. Harris advises against doing it in bed.
“I prefer that the bed is only used for sleep and sex,” she says. Activities like puzzles or coloring can also make your brain associate the bed with wakefulness, affecting your ability to fall asleep.
Alcohol Consumption
A glass of wine might help you fall asleep initially, but it can cause fragmented sleep later. Research indicates that alcohol can lead to lighter sleep in the second half of the night, causing you to wake up around 3 a.m. To minimize this, limit alcohol intake to three hours before bedtime and drink moderately.
Medication Timing
Poor timing of medications can disrupt sleep. Diuretics for blood pressure can increase nighttime urination, and some antidepressants can be either energizing or sedating. Dr. Doghramji notes that taking more than one or two bathroom breaks at night is abnormal. Always consult your doctor before adjusting medication timings.
Managing Stress
Stress can make falling asleep difficult and lead to fragmented sleep. Dr. Pelayo suggests keeping stressors, like bills, out of the bedroom.
“Put it in a separate room so when you go to your room, it’s a different world,” he says. Journaling or making lists can help manage persistent thoughts.
Sleep Environment and Routine
Lying in bed trying to force sleep can backfire. Dr. Harris recommends getting up and doing something relaxing in a different room if you can’t sleep.
“Sleep will come when it comes. If not tonight, don’t sleep in to compensate — and you’ll likely sleep better the next night,” she says.
Sleep Disorders
Insomnia can be a symptom of over 80 sleep disorders, including sleep apnea, restless leg syndrome, and narcolepsy. Older adults are particularly susceptible to REM sleep behavior disorder (RBD), which can be an early warning sign of neurodegenerative conditions like Parkinson’s. Non-sleep disorders, such as pain, arthritis, and PTSD, can also cause insomnia.
Exercise
Exercise can improve sleep quality, but working out too close to bedtime might be counterproductive. Aim to exercise at least two hours before bed to allow your body to wind down.
Treatment Options
Cognitive Behavioral Therapy for Insomnia (CBT-I)
CBT-I is often the first-line treatment for insomnia, addressing habits and thoughts that keep you awake. Medication can be an option but comes with side effects, especially for older adults. A newer category of medication, dual orexin receptor antagonist (DORA), has shown promise for older adults with insomnia.
CBT-I can help retrain your thoughts to calm your mind. Dr. Doghramji suggests using CBT-I apps during the day to practice these skills.
When to Seek Help
If insomnia impacts your daytime function or persists despite self-help efforts, consult a doctor. Working with a sleep specialist can help identify the root causes and establish a personalized treatment plan.
“Modern sleep medicine has reached a point where most sleep disorder will improve when addressed correctly,” says Dr. Pelayo. “So you shouldn’t suffer with a sleep disorder anymore.”
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Donna
August 18, 2024 at 3:25 pm
Your claim that ketogenic diet restricts fiber consumption is incorrect. Healthy Ketogenic diet encourages eating of organic vegetables, which have fiber. This is total misinformation on your part.