Author: Jeff Cassman

People in the study lost an average of nine pounds using the diet.

People on an intermittent fasting diet lose more weight than those following the Mediterranean or paleo diets, research finds.

Broadly, there are two types of intermittent fasting.

The first type involves restricting the time of day during which people can eat.

For example, breakfast is taken 90 minutes later than usual and supper 90 minutes earlier, with nothing outside this 6 to 8 hour window.

The other approach involves only eating one meal on two days of the week, then eating normally the rest of the week (sometimes known as the 5:2 diet).

People in the current study lost an average of nine pounds using the intermittent fasting diet, more than double that of the paleo diet.

Those on the Mediterranean diet lost 6 pounds, on average, while those on the paleo diet lost 4 pounds on average.

However, people on the Mediterranean diet, while losing less weight, found it easier to follow and showed improvement in their blood pressure.

The conclusions come from a study that compared the three diets in a ‘real-world’ setting, without support from professionals.

There was evidence that all three diets could be healthy ways to eat.

Dr Melyssa Roy, study co-author, said:

“This work supports the idea that there isn’t a single ‘right’ diet—there are a range of options that may suit different people and be effective. In this study, people were given dietary guidelines at the start and then continued with their diets in the real world while living normally.

About half of the participants were still following their diets after a year and had experienced improvements in markers of health.

Like the Mediterranean diet, intermittent fasting and paleo diets can also be valid healthy eating approaches—the best diet is the one that includes healthy foods and suits the individual.”

The results showed that the Mediterranean diet was the easiest to follow.

Dr Michelle Jospe, the study’s first author, said:

“Our participants could follow the diet’s guidelines more closely than the fasting and paleo diets and were more likely to stay with it after the year, as our retention rates showed.”

The Mediterranean diet typically involves eating more fruits and vegetables, legumes, seeds, olive oil and fish, eggs, chicken and, once a week, red meat.

The paleo diet focuses on less processed foods including fruits and vegetables, animal proteins and extra-virgin olive oil.

The paleo diet prohibits legumes, grains and dairy.

However, people in the study used a modified version of the paleo diet that allows some dairy.

The study was published in The American Journal of Clinical Nutrition (Jospe et al., 2019).

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The brain is very sensitive in early childhood.

Exposure to maltreatment or trauma early in life is linked to lower IQ, research finds.

Being abused, physically or emotionally, neglected or witnessing domestic violence, was linked to an IQ score 7 points lower, on average.

Abuse that occurs before the age of two-years-old is particularly damaging to intellectual development.

The brain is very sensitive in this early period, neuroscience has revealed.

Trauma and adversity early in life has repeatedly been linked to changes in the structure and circuitry of the brain.

The conclusions come from a study of 206 US children enrolled in the Minnesota Longitudinal Study of Parents and Children.

The study started in 1975 and tracked the children from birth.

Children and mothers were assessed and interviewed at regular intervals and the children were given IQ tests.

The study revealed that one in three children had been maltreated and/or seen their mothers subject to violence.

This happened in infancy to 5 percent of children, in the pre-school period to 13 percent and in both periods to 19 percent.

Maltreatment — including witnessing violence and being neglected — was linked to lower intelligence scores every time it was measured.

The study’s authors write:

“The results suggest that [maltreatment and witnessing domestic violence] in early childhood, particularly during the first two years, has significant and enduring effects on cognitive development, even after adjusting for [other risk factors].

Because early brain organisation frames later neurological development, changes in early development may have lifelong consequences.”

The study was published in the Journal of Epidemiology & Community Health (Enlow et al., 2012).

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Reducing loneliness and depression could be as simple as this…

Limiting social media to 30 minutes per day decreases feelings of loneliness and depression, research finds.

The study strongly suggests that excessive social media use makes people more depressed and lonely.

It is also ironic that less ‘social’ media use reduces feelings of loneliness.

For the study, 143 college students were tracked for three weeks.

Half were told to use social media as normal, while the other half were instructed to limit it to 30 minutes per day.

All reported their use of Facebook, Snapchat and Instagram along with feelings of anxiety, depression, loneliness and fear of missing out.

Dr Melissa G. Hunt, the study’s first author, explained the results:

“Here’s the bottom line.

Using less social media than you normally would leads to significant decreases in both depression and loneliness.

These effects are particularly pronounced for folks who were more depressed when they came into the study.”

Dr Hunt does not think young people should stop using social media all together.

Limiting screen time, though, seems sensible, she says:

“It is a little ironic that reducing your use of social media actually makes you feel less lonely.

Some of the existing literature on social media suggests there’s an enormous amount of social comparison that happens.

When you look at other people’s lives, particularly on Instagram, it’s easy to conclude that everyone else’s life is cooler or better than yours.”

Dr Hunt concluded:

“When you’re not busy getting sucked into clickbait social media, you’re actually spending more time on things that are more likely to make you feel better about your life.

In general, I would say, put your phone down and be with the people in your life.”

The study was published in the Journal of Social and Clinical Psychology (Hunt et al., 2018).

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