6 things you need in your diet for better brain health

The brain is the most important organ in the body. Without it, we can’t eat, breath, keep our heart beating, think, or experience the things in the world that make life worth living.

Despite how important it is, it’s often forgotten when it comes to nutrition.

Until recently, no one even realized what we eat could have any effect on brain function and health. Research in the last decade has completely changed how we think about diet and the brain.

Here are 6 scientifically backed things you need in your diet if you want to promote optimal brain health and prevent cognitive decline with aging.

1) Green Tea

Green tea comes from a type of small tree called Camelia Senensis. When its leaves and leaf buds are steeped in hot water, catechins dissolve from the plant into the water. Catechins are biologically active and are responsible for medicinal effects associated with green tea. There are four main types: EGCG, EGC, ECG, and EC.

EGCG: (-)-Epigallocatechin-3-gallate

EGC: (-)-Epigallocatechin

ECG: (-)-Epicatechin-3-gallate

EC: (-)-Epicatechin

EGCG is the most abundant and the most well researched. It makes up 60% of total catechins. EGC is the second most abundant and makes up 20%, followed by ECG (14%) and EC (6%).

Studies suggest brain activity increases for up to 2 hours after it is ingested, and rats injected with EGCG have lower anxiety and perform better at learning and memory tasks.

Catechins has three described molecular targets: COMT (catechol-O-methyltransferase), NADPH oxidase, and 67-kDa laminin receptor. It’s unclear whether the effects on brain activity, anxiety, learning, and memory are linked to these molecules.

COMT is an enzyme that generally prevents excessive elevation of other molecules. Catechins inhibit and facilitate COMT, which means the action of catechins on COMT likely relies on the conditions at the specific time.

NADPH oxidase is an enzyme that produces free radicals. Catechins inhibit NADPH oxidase, which could reduce oxidative stress.

67-kda laminin receptor is highly expressed on cancer cells. Scientists have yet to learn if the association between EGCG and this protein is activating or inhibitory.

2) Gingko Biloba

Gingko biloba is a large tree originally found in China. Its leaves contain phenolic acids, proanthocyanidins, flavonoid glycosides, terpene trilactones, biflavones, and alkylphenols. All of these phytochemicals can be found in gingko leaf extracts.

Gingko biloba is the most commonly ingested herb for brain health. It can prevent neurons from dying and being damaged by the protein involved in Alzheimer’s disease (β-amyloid protein); it reduces anxiety, stress, and depression; improves attention; and it improves memory and cognitive performance in older adults with cognitive impairment or decline.

Gingko biloba activates the pregnane X receptor (PXR).

PXR senses the presence of toxic substances and responds by increasing the expression of proteins that can detoxify and clear toxic substances from the body. Supplements with gingko could promote detox.

3) Turmeric

Turmeric is a flowering plant. Its roots are commonly used as a spice in curry, but the yellow pigment, called curcumin, found throughout the plant has medicinal properties.

Turmeric and curcumin are both packaged as supplements.

Curcumin is associated with increased BDNF, which may be beneficial for nerve growth. It also reduces the negative effect of stress on memory, reduces anxiety in some people, and improves depression.

Curcumin has many targets. It influences the function AP-1 and inhibits mTOR, DNA polymerase λ, focal adhesion kinase, Src, p300, thioredoxin reductase, lipoxygenase, tubulin, 17beta-HSD3, 5-α reductase, and glycogen synthase kinase-3β.

4) L-carnosine

L-carnosine is a building block of protein naturally produced in the body. It helps maintain the proper function and development of muscle tissue, the heart, the brain, and many other parts of the body.

In the brain, L-carnosine performs several different functions: it protects against free radical damage, helps maintain normal brain function, and plays regulatory roles. Researchers think the role this molecule adopts depends on the area of the brain, the brain cell type, and the biochemical mechanisms controlling it.

While it’s unclear how L-carnosine works in the brain, it is clear that it works. L-carnosine prevents damage that occurs as a result of stroke; it prevents symptom development in Parkinson’s disease, Alzheimer’s disease, and epilepsy; and it aids learning and cognition.

5) Lipoic Acid

Lipoic acid is a mitochondrial compound. Mitochondria are organelles found within all cells of the body. An organelle to a cell is what the heart is to the body. The heart is an organ that helps the whole body function. An organelle helps the cell function.

Mitochondria produce the majority of the energy the cell needs. Lipoic acid is highly involved in the production of this energy.

As a supplement, lipoic acid protects against neurological decline that comes with aging. It is thought to do this mainly by preventing free radical damage, which increases as the body ages.

6) Citicoline

Citicoline is a nucleotide found naturally in the body. A nucleotide is one of the building blocks of DNA and RNA, but in this case the nucleotide citicoline is acting as an intermediate in the biological pathway that produces phospholipids (the structures that make up the lipid membrane of cells).

Scientists have been testing citicoline as a treatment for several neurological conditions. These include traumatic brain injuries, stroke, dementia, Parkinson’s disease, and brain aging. Results have been quite promising.

The molecule is likely working by stabilizing cell membranes of cells in the brain, reducing free radical damage with its antioxidant capabilities, and stimulating the release of beneficial neurotransmitters.

Sources and further reading

Green Tea – Examine

Gingko Biloba – Examine

Turmeric – Examine

L-carnosine

Lipoic Acid

Citicoline

The benefits of probiotics for stress, depression, anxiety, and cognition

On the surface, the digestive system seems pretty simple: one opening where things go in, a long tube winding its way through your body, and another opening where things come out.

Talk to a doctor or a scientist twenty years ago and this is basically how they would have described it to you.

Then, a bunch of scientists got together and decided to make things a lot more complicated (as they usually tend to do). They began asking what all those tiny microorganisms in the digestive tract are doing.

A whole new world of discovery emerged.

They realized what goes on in the gut is more complex and important than anyone could have imagined.

The bacteria, bacteriophages, viruses, fungi, protozoa, and archaea living in the digestive tract are collectively referred to as the “gut microbiome”.

A typical person has about 300 to 500 different species of bacteria living in their digestive tract. Some are harmful. Some are helpful. Some are even necessary for basic health.

The particular makeup of bacteria living in your intestines and whether it is positively influencing your health or negatively influencing your health is referred to as your “gut health”.

Researchers have noticed that gut health is linked to basically every part of the body. It influences the immune system, your mood, your mental health, autoimmune diseases, endocrine disorders, skin conditions, and even cancer.

The digestive system is a pretty direct link to the outside world. That means what we do and what we eat can have a substantial impact on the bacteria that reside in the digestive system and, in turn, all the facets of health that the gut microbiome impacts.

Things like high stress, not enough sleep, eating processed and high-sugar foods, and taking antibiotics all alter the gut microbiome in a negative way.

Healthy foods and probiotic supplements, on the other hand, can alter the gut microbiome in a positive way.

This article is going to focus on the positive impact probiotics have on brain function. Specifically, we’re going to touch on research linking probiotic supplementation to an improved stress response, less depression and anxiety, and improved cognition.

There are a ton of links to the original studies at the bottom of the page. Please check them out!

What are probiotics?

Probiotics are live bacteria and yeasts. The good and helpful kind that help keep your gut healthy.

Exactly how probiotics work isn’t completely understood. However, it is thought to have something to do with replacing good bacteria that have been lost and/or by balancing the amounts of good bacteria and bad bacteria in the gut.

Most probiotics come from two groups of bacteria: Lactobacillus and Bifidobacterium.

Lactobacillus is a type of “good” bacteria normally found in our digestive, urinary, and genital systems. It is also found in some fermented foods like yogurt and in many probiotic supplements.

Bifidobacterium are also “good” bacteria commonly found in the intestines. They belong to a group of bacteria called lactic acid bacteria, which are found in fermented foods like yogurt and cheese. This type of bacteria is also commonly found in probiotic supplements.

The positive effects of probiotics on the stress response

Most of the people you talk to are stressed out. Work, family, and financial woes can bring anyone to the brink of insanity.

If you feel this way, you’re not alone: 77% of people experience physical symptoms caused by stress. 73% regularly experience psychological symptoms caused by stress.

While probiotics can’t remove stressors from your life, they may be able to help regulate your response to them.

It turns out the gut microbiome plays a role in this physical and psychological response to stress. Mainly by regulating the HPA axis.

Animal experiments suggest bacteria in the gut have a positive influence on the stress response. Mice raised in conditions where they lack bacteria in the digestive tract have an exaggerated stress response.

This exaggerated response can be reversed when the animals are given probiotics.

Another study in animals showed that probiotics normalize stress hormones.

In humans, probiotics dampen the stress response and alter the activity of brain regions responsible for controlling the processing of emotion and sensation.

The positive effects of probiotics in depression and anxiety

Depression and anxiety affect over 100 million people all over the world.

As a result of an increased understanding of the link between the gut microbiome and mood, neuroscientists have become increasingly interested in using compounds, like probiotics, to treat depression and anxiety.

Animal models tell us that probiotic treatment moderate anxiety and antidepressant-related behavior. We know from studies in people that probiotic consumption is linked to better scores on depression and anxiety scales, improved mood status, and improved clinical signs of depression.

Probiotics may be working to produce these beneficial effects by elevating blood tryptophan concentrations, modulating serotonin levels in the frontal cortex, modulating dopamine metabolites in the cortex, and altering the expression of certain receptors for neurotransmitters.

The positive effects of probiotics on cognition

Cognition is a catch-all term used to describe many intellectual functions and processes our brains perform. These include things like attention, the formation of knowledge, memory and working memory, judgement and evaluation, reasoning and computation, problem solving, decision making, comprehension, and the production of language.

Cognitive function decreases with age and is drastically diminished in neurodegenerative disorders like Alzheimer’s disease.

In healthy people, probiotics improve scores on cognitive fatigue tests and modulates brain activity during emotional attention tests.

Probiotic supplementation also improves cognitive function in patients with Alzheimer’s disease.

Conclusion

Good gut health is essential for good overall health.

Probiotic supplementation is a good way to make sure your gut microbiome is functioning optimally. There are a lot of good options out there. If you’d like help picking a good one, please contact me. I’d love to help you out.

Sources and further reading

Postnatal microbial colonization programs the hypothalamic-pituitary-adrenal system for stress response in mice

Probiotic treatment of rat pups normalises corticosterone release and ameliorates colonic dysfunction induced by maternal separation.

Bifidobacterium longum 1714 as a translational psychobiotic: modulation of stress, electrophysiology and neurocognition in healthy volunteers.

Consumption of fermented milk product with probiotic modulates brain activity.

The effects of probiotics on mental health and hypothalamic-pituitary-adrenal axis: A randomized, double-blind, placebo-controlled trial in petrochemical workers.

Impact of consuming a milk drink containing a probiotic on mood and cognition.

Clinical and metabolic response to probiotic administration in patients with major depressive disorder: A randomized, double-blind, placebo-controlled trial.

Fermented milk of Lactobacillus helveticus IDCC3801 improves cognitive functioning during cognitive fatigue tests in healthy older adults.

Effect of Probiotic Supplementation on Cognitive Function and Metabolic Status in Alzheimer’s Disease: A Randomized, Double-Blind and Controlled Trial.

Lifestyle and supplement hacks to boost mental performance

Your mental state has a huge impact on your performance. This holds true in life, in sport, and in your regular day-to-day workouts. Fortunately, your mind – much like any muscle in your body – can be trained.

Training your mind for success is just as important as any other facet of exercise physiology. If you’re not in an optimal mental state, your performance will suffer. If your performance suffers, you’re not going to see the results you want. It’s that simple.

This article is going give you a little bit of background about how psychology influences performance, then it will follow with some mental performance tips taken straight out of sport psychology and provide some information about a few natural ingredients that help boost mental performance.

How psychology influences performance

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Psychological research strongly suggests your mental state plays a vital role in performance – positively and negatively. Psychological factors that impact performance are things like stress, anxiety, and tension.

1) Stress

Stress is a physical, mental, or emotional demand that takes the body or mind out of its comfort zone. Stress operates on a continuum: no stress isn’t good (if there is no challenge you cannot grow and develop), some stress is good (every person has their own optimal amount of stress), and too much stress is bad (the circumstances become overwhelming and you cannot perform).

2) Anxiety

Anxiety is a disturbed state of mind that includes physical symptoms – such as trembling, twitching, feelings of fullness in the throat or chest, feeling jumpy – and emotional symptoms – restlessness, worrying, irritability, among many others.

Much like general stress, some anxiety is good since it helps sharpen the attention. Too much or too little anxiety, however, and your performance suffers.

3) Tension

Tension is the physical manifestation of the internal mental state. Tension can be created by too much stress and anxiety. If you’re conflicted, overstressed, or overanxious it is reflected in your appearance or behavior as some, or all, of your muscles are in a partially contracted state. You lose fluidity in your movements making everything much more difficult as muscles combat one another across your joints.

As mentioned, stress and anxiety exist on a continuum. Too much or too little hurts performance. Like Goldy Locks, you need just the right amount.

The next section will provide you with a few tips to optimize your mental state.

Tips for boosting mental performance

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1) Goal-setting

It’s easy to set goals that exacerbate stress, anxiety, and tension rather than optimize them. Goals that do this are lofty, vague, and unrealistic.

An example of a bad goal would be for me to say, “I want to cut 20% of my body fat.”

Yes, it may be attainable with a lot of hard work and dedication, but it sets me up for unnecessary mental anguish as it is just too much to work for all at one time.

Goals should be designed in small, achievable increments. A better goal would be for me to say, “I’m going to lose 1% body fat every week.”

Another important facet of goal-setting is breaking down the goal into a game plan. How exactly are you going to turn it into a reality? What are you going to do every day? What do you have to add? What do you have to sacrifice?

Goal-setting like this breaks down stress and anxiety into bite-size pieces and prevents them from becoming overwhelming. It also shifts your perspective to the process rather than the end goal, allowing you to build confidence as you work towards your ultimate end-point.

2) Routine

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Don’t underestimate the power of a good routine. Your brain finds comfort in the expected and the less brain-power you have to use thinking about what you are going to do next the more brain-power you’ll have to devote to your performance.

If you’re struggling to find the motivation to go to the gym, developing a routine where it’s the first thing you do in the morning when you wake up can make it much easier as it becomes habit.

You can also create associations between activities. Certain playlists, for example, can be played every time you’re getting ready for a workout. Things like this are simple and seem trivial, but they are powerful tools to create a mental state conducive of your best effort in whatever task you’re performing.

Lifestyle factors like these can help ease stress and anxiety, ensuring you have just the right amount to be at your best.

Natural ingredients that boost mental performance

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1) Caffeine

There’s a reason caffeine is possibly the most popular ergogenic aid of all time. Humans have been using it to feel more energized and alert for hundreds of years.

If you’re feeling low and need a pick-me-up, a cup of coffee can get you to the arousal state that will help you perform at your best.

It is possible to go too far, though. Too much caffeine can cause anxiety and too much anxiety has a negative impact on performance.

2) Ginkgo Biloba

Ginkgo Biloba, in its supplement form, is derived from the Ginkgo biloba tree. It’s thought to increase blood flow to the brain and is linked to improving cognitive functions like focus.

3) Rhodiola Rosea

Derived from the herb Rhodiola rosea, this supplement has been used in Chinese medicine for a long time to promote well-being and healthy brain function.

Rhodiola Rosea is thought to benefit brain function by maintaining mental processing through the reduction of fatigue.

Conclusion

Your mental game is vital to performance. And performance can really mean anything. It could be your job, chores at home, your workouts, or even athletic performance. Whatever the task may be, having the tools available to reduce or raise stress and anxiety to their optimal level will help you always be the best you.

Please like the article if you enjoyed reading and found it useful; contact me if you’d like more information about lifestyle techniques and supplements linked to mental performance; follow the blog; and follow Healthy Wheys on Instagram, Facebook, and Twitter.

 

10 energy-boosting habits to incorporate into your daily routine

Energy is your most valuable commodity. Nowadays, the shortage of time, the responsibilities, and the challenges of day-to-day life are endless.

If you don’t have the energy to look at your day and say, “I’ve got this,” you can find yourself in a constant mental state of feeling behind – the fatigue and exhaustion set in shortly after.

And you can only have so many cups of coffee.

Maybe you’re trying to cut back on caffeine and are searching for alternative ways to boost energy. Whatever your motives are, here are 10 healthy, research-backed, habits that will help you boost your energy.

Have fun kicking today in the butt!

1) Meditate

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Nursing is an exhausting profession – mentally and physically.

In a study recently published in the Frontiers of Human Neuroscience, a group of researchers tested the effects of 8-weeks of mindfulness based training on a group of 36 nurses. Throughout the course of the study, they measured the nurses’ ability to keep their attention focused and recorded brain activity during the task.

They found the energy required to maintain attention decreased as the nurses became more trained.

This study tells us meditation can boost energy by using less of it when we’re carrying out our day-to-day tasks.

2) Drink water

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Not drinking enough water decreases energy.

Scientists from the University of Connecticut’s Human Performance Laboratory showed that mild dehydration alters a person’s mood, energy levels, and ability to think clearly – even at rest.

Stay on top of your water game by drinking at least eight, 8-ounce glasses of water each day. If you wait until your thirsty, it’s already too late.

Boost your energy by staying hydrated!

3) Have a meal replacement shake for breakfast

Meal replacement shakes are great because they act as a full meal replacement (shocking, I know). Compared to a protein shake, which contains protein but minimal amounts of carbohydrate and fat, meal replacement shakes are packed with protein, carbs, fats, fiber, vitamins, and minerals.

When life is hectic, it’s easy to forego breakfast and rely on caffeine to get you through the morning. This inevitably leads to a late morning crash, however.

They’ll supply you with the energy you need to start the day. It gives you everything you need, and it’s one less decision to make in the morning as you head out the door.

4) Take a nap

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Naps are not for the lazy and unmotivated. Some powerful, famous people have effectively used a little midday shut-eye to keep themselves alert and effective. People like Margaret Thatcher, Thomas Edison, Winston Churchill, and Albert Einstein.

If it’s good enough for these geniuses, it’s good enough for you, right?

Sleep experts suggest 10-20 minute power naps are optimal for a quick boost of alertness.

Reset the system and close your eyes for a bit.

5) Take a walk

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Patrick O’Connor and Derek Randolph from the Department of Kinesiology at the University of Georgia found just 10-minutes of walking or climbing a flight of stairs is more effective for boosting energy than a 50mg tablet of caffeine.

They published their results in the journal: Physiology and Behavior.

This study suggests a more effective way to beat the mid-afternoon crash may be to get up and get moving, rather than reaching for another cup of coffee.

6) Get enough sleep

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We are not a culture that values sleep. In the U.S. the average hours of sleep during the work week is 6 hours and 40 minutes.

Combine that with another stat saying only 10 percent of adults require less than 7 to 8 hours and it’s reasonable to conclude that much of the population is sleep-deprived.

Not getting enough restful sleep is detrimental to daytime energy. Combat this detriment by making sleep a priority.

Some healthy bedtime habits include maintaining a consistent bed time, cutting down on screen use in the few hours before bed, and cutting back on caffeine – especially in the afternoon.

7) Take a break

Want to do more? Do less. That is, take more breaks.

Research suggests we’re designed to work in cycles of energy expenditure and rest. We typically override signals to recover by slamming coffee, energy drinks, or sugar.

Just five minutes of recovery where you take the time to get up, walk around, or have a glass of water can do wonders for your energy levels and your productivity.

Some take this concept further by using the pomodoro technique. This technique involves setting a timer for 25-minutes of non-stop work, then allowing yourself 5-minutes of recovery before you put in another 25-minutes. And the cycle continues.

8) Exercise regularly

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A counterintuitive way to combat fatigue and boost energy is to expend more energy.

The human body is incredibly adaptive. When you exercise, your body rises up to meet the energy challenge by making more energy available.

Low to moderate intensity exercise is the best for boosting energy levels.

9) Eat right

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Food is fuel. So, it’s not surprising that high-quality food leads to high-quality fuel and energy.

Keeping energy levels high requires a balanced diet including unrefined carbohydrates, proteins, and fats. Get your vegetables, whole grains, healthy oils, and take a daily multivitamin to ensure you get all the nutrients you need.

10) Get outside

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Spending time outdoors is good for the body; it’s good for the soul.

In 2010, lead investigator Richard Ryan (Professor of Psychology, Psychiatry, and Education) of the University of Rochester published a study being outside in nature makes people feel more alive.

They also suggested that the boost in energy people experienced went beyond just what you would expect from physical activity and social interaction alone.

Conclusion

The daily challenges of life can be exhausting. Adopting a lifestyle that puts you in the optimal physical and mental state to meet those challenges can do wonders.

Experiment with one or a few of the habits I’ve listed here and let me know how they work for you!

If you liked the article, please leave it a like. If you’re interested in more content, follow the blog and find Healthy Wheys on Instagram, Facebook, and Twitter.

 

 

8 ways caloric restriction can improve your life

Calorie restricted diets are getting a considerable amount of attention. Probably due to article titles in such scientific publications as:

“Can we live longer by eating less? A review of caloric restriction and longevity”

“Calorie restriction and healthy ageing”

And

“Calorie restriction extends life span – but which calories?”

Despite its seemingly newfound fad status, the idea of caloric restriction isn’t all that new.

Famous historical figures like Hippocrates (a physician and considered one of the most outstanding figures in the history of medicine), Plato, and Aristotle (both instrumental thinkers in the development of philosophy) all spoke of the benefits of fasting.

“I fast for greater physical and mental efficiency.” – Plato

And religions that have existed for hundreds of years – Islam, Buddhism, Christianity, Hinduism – all incorporate periods of fasting in their rituals.

During the month of Ramadan, Islamics abstain from eating and drinking during the daylight hours; Buddhists fast during times of intensive meditation; some Christians fast as much as one or two days a week to seek a closer intimacy with God; and Hindus fast on certain days of the month, or as often as weekly – depending on their personal beliefs.

Considering humans have spent the majority of our existence committed to some sort of religious faith, you could say our modern fastless diet is the abnormal blip in our history.

Now that the attention of science has been directed to caloric restriction, we’re learning (or perhaps relearning) how beneficial it can be.

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Many studies suggest it has a beneficial effect on longevity – caloric restriction may allow you to live longer. But, I want to focus on the effects caloric restriction is going to have on your day-to-day life.

There’s no point living longer if you’re going to be miserable and hungry the whole time is there?

Here are 8 ways caloric restriction will improve your life in the here and now.

These results are observed in a study titled: “Effect of calorie restriction on mood, quality of life, sleep, and sexual function in healthy nonobese adults: the CALERIE 2 randomized clinical trial” published in the journal JAMA Internal Medicine.

In the study, researchers followed 220 men and women. Two-thirds followed a calorie restricted diet and the remaining third followed their normal diet. The participants came in for a battery of tests at the beginning of the study and 12 and 24 months after it began.

Here’s what they found.

  1. Caloric restriction improves mood

In contrast to the normal-diet group, the calorie restricted participants experienced a significant improvement in their mood between the beginning of the study and the 24-month mark.

Mood was assessed with the Beck Depression Inventory II and the Profile of Mood States tests.

  1. Caloric restriction reduces tension

The participants in the calorie restricted group also experienced a decrease in tension (defined as feelings of tightness, overwhelming anxiety, and uncertainty) over the 24-month period of the study. Tension is one of the subscales assessed in the Profile of Mood States test.

  1. Caloric restriction improves general health

The caloric restriction group displayed significant improvement in their general health at both measurement time points, 12 and 24 months.

In this study, general health was measured using the Rand 36-Item Short Form and the Perceived Stress Scale which measure mental aspects of quality of life (emotional problems, vitality, social functioning, and mental health) and physical aspects of quality of life (physical functioning, role limitations due to physical problems, bodily pain, and general health).

Overall, the test takes an expansive, wholistic view of the factors that contribute to a person’s well-being.

  1. Caloric restriction improves sexual drive and relationships

The caloric restriction group noticed improvements in their sexual drive and relationships relative to the normal-diet group.

This aspect of the study was assessed using the Derogatis Interview for Sexual Function-Self-report – a reliable and valid measure of sexual function.

  1. Caloric restriction maintains good sleep and improves good sleep perception

Sleep duration worsened in the normal-diet group compared to the calorie-restriction group at the 12-month mark of the study.

In addition to the better maintenance of sleep duration, the calorie-restricted group also had an improved perception of their quality of sleep, which was statistically associated with their weight loss.

The perceived sleep quality was measured with the Pittsburgh Sleep Quality Index. It takes into account subjective sleep quality, sleep latency, sleep duration, habitual sleep efficiency, sleep disturbances, use of sleep medications, and daytime dysfunction.

  1. Caloric restriction leads to more weight loss

The participants that stuck to their normal diet did not lose any weight over the course of the study. The calorie restriction group on the other hand, had an average weight loss of 15.2% at the 12-month mark and 11.9% at the 24-month mark.

  1. Caloric restriction increases vigor

The increased weight loss experienced by the calorie-restriction group was associated with increased vigor (another subscale of the Profile of Moods State test).

Vigor refers to a person’s physical and cognitive energy and spunk.

  1. Caloric restriction decreases mood disturbances

The increased weight loss in the calorie-restriction group was also associated with less mood disturbances.

Mood disturbances are defined as bouts of depression or anxiety in psychological terms.

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Conclusion

The thought of calorie restriction may seem daunting. When most people think of cutting back all they can think of is being hungry and hangry – quite the price to pay for a few extra years at the end of your life.

And this is a legitimate concern. Scientists studying calorie restriction have worried about the possible long-term drawbacks of eating fewer calories on the very things that were assessed in the study presented in this article: things like mood and sleep quality.

Dr. Corby K. Marting from Pennington Biomedical Research Center and the other authors of this study have put some of those concerns to rest.

These authors have been able to show that calorie restriction will not negatively impact your day-to-day life, it will actually improve it! It will leave you feeling happier and healthier overall.

What do you think about caloric restriction? Have you tried it? What was your experience like? Let me know in the comments.

As always, follow Healthy Wheys on social media (Instagram, Facebook, and Twitter), follow the blog, and check back regularly for new articles on health and fitness and living the best life you possibly can.

Contact me personally for advice and coaching. You can find my contact information on the contact page of this website.

Enjoy your weekend!