Sugar Cravings? Talk a Walk!

walkingBenjamin Franklin once said nothing is certain except death and taxes. Obviously he forgot about sugar cravings. Despite doing everything right, many of us just can’t get through the day without those pesky little hankerings getting in the way. What’s the solution? According to researchers in Austria, it may be as simple as taking a walk.

Scientists from the University of Innsbruck recently recruited a group of overweight individuals to participate in an interesting study. All of the men and women were used to a high-sugar diet but were asked to avoid sugar for three full days, after which they underwent a series of tests.

In a lab, participants were instructed to do one of two things for a period of 15 minutes: walk briskly on a treadmill or simply sit still. They were then asked them to perform specific tasks intended to produce feelings of stress—since stress and anxiety often trigger sugar cravings. Notably, the participants who had spent time on the treadmill reported only mild cravings and exhibited lower stress levels and a more positive mood.

Results of the study, published last month in the journal PLOS ONE, indicate that “short bouts of physical activity” may play a key role in helping to reduce sugar cravings in people who are overweight, especially during stressful situations.

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New Research Points to Dietary Changes for a Healthy Gut

friesScience tells us we are all more microbe than human—and that among the trillions of bacteria swimming around in our bodies (found primarily in the digestive tract), there are beneficial microbes that play an important role in everything from keeping us regular to supporting our immune health. But just how well do we treat our friendly bacteria? Two new studies point out a couple ways we might be falling short.

Artificial Sweeteners are Anything but Sweet
Scientists in Israel recently conducted a study using mice and determined that artificial sweeteners such as aspartame, sucralose and saccharin may be changing our gut bacteria and contributing to obesity and related health conditions. When a group of young mice was fed a daily dose of water mixed with artificial sweeteners, the faux sugar solution stimulated the growth of certain microbes linked to fat storage. In addition, it delayed healthy glucose absorption, causing abnormally high blood sugar levels.

Unhealthy Fats May Be Changing Your Gut Microbes
As much as we love greasy burgers and fries, all those unhealthy fats may be altering our gut bacteria in a way that negatively impacts mood and behavior. Researchers from Louisiana State University recently completed a study that spotlights the intensity of the gut-brain connection and illustrates how changes in our microbiome can have far-reaching effects. Using mice, they were able to determine that gut bacteria populations associated with a high-fat diet were linked to heightened feelings of anxiety and depression, as well as problems with cognitive function and memory.

How to Get a Head Start on Healthy Gut
The good news is that our gut bacteria respond quickly to positive changes in diet. Start by loading up on non-starchy vegetables, low-sugar fruits, fermented foods, healthy fats, and protein to promote a balanced gut. Avoid artificial sweeteners and unhealthy fats, as well as foods high in starches and sugar.

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