Women with a waist circumference greater than 89 cm or 35 inches and men with a waist circumference greater than 102 cm or 40 inches tend to have a higher risk of obesity-related diseases, including prediabetes and type 2 diabetes.
Body fat, particularly abdominal fat that is predominantly “visceral”, surrounding the internal organs, contributes to increased inches more than any other factor.
Excess body fat is linked to many health problems, including pre-diabetes, diabetes, arthritis, osteoporosis and certain cancers. This excess increases the risk of high cholesterol, hyperglycemia, high triglycerides, hypertension and heart disease. Weight loss can improve blood pressure, cholesterol, blood sugar and overall health.
Abdominal exercises can strengthen the muscles of the abdominal wall, improving posture and waistline, even without abdominal fat loss.
However, for those who are significantly overweight, better results will be achieved with a broader diet and exercise program.
Many experts believe that too many people focus on diet rather than exercise.
A kilogram of fat contains around 7,700 calories, and the amount of calories needed to lose a kilogram varies between individuals and their lifestyles. Generally speaking, it's considered necessary to burn just over 3,500 calories to lose 500 grams of fat.
A pound of fat stores 3,500 calories. So the amount of calories to burn 1 lb of fat is generally thought to be 3500.
To maintain weight loss over the long term, you should lose no more than 1 kg per week. Losing more weight per week is often temporary.
Men have more lean muscle mass and a higher resting metabolic rate, which facilitates weight loss.
Women store fat differently, particularly in the thighs, buttocks and hips, where it's harder to lose.
Female hormones encourage the storage of calories in the form of fat, which takes up more space than muscle.
Lifestyle habits are crucial. Some people have more body fat because of their genes or their microbiota (intestinal flora) and its metabolites. Whatever their lifestyle choices, they may never be as slim as others.
The significantly overweight and most inactive people can achieve the most impressive results and benefit most from a weight loss program.
Whatever your weight, good nutrition and regular exercise are important for your overall health.
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A study of airplane phobia showed that 50% of phobics and 53% of non-phobics had experienced frightening events in flight, but this alone does not explain the phobia. Some 37% of phobics and 23% of non-phobics were influenced by the experiences of others, with no significant difference. However, 70% of phobics were influenced by negative media reports, compared with 37% of non-phobics. What's more, 60% of phobics experienced stressful life events at the time of their frightening flight experience, compared with 19% of non-phobics.
In conclusion, frightening in-flight events are common, but not sufficient to cause a phobia. Stressful life events and negative media information play a crucial role in the development of flight phobia.
Another study compared 66 people with a severe fear of flying to 21 without. The average age of the phobics was 46, and 89% were women. Among them, 27% met the criteria for Panic Disorder with Agoraphobia, and 17% had had this disorder in the past. Phobics were more concerned about internal or social anxiety during flights than those with Simple Phobia.
All groups also feared external dangers during flight. Traumatic flight-related events were frequent in all, but phobics reacted more intensely to them. The study suggests that fear of flying may be due to a vulnerability-stress model with vulnerability factors, notably cognitive. The implications for treatment underline the importance of therapeutic strategies targeting cognitive aspects and specific anxiety reactions.
To understand how this phobia can be treated with Hypnosis, another study involved 178 patients. Researchers followed these patients between six months and ten years after a 45-minute hypnosis and problem-restructuring session.
The results showed that patients who were receptive to hypnosis were more than two and a half times more likely to experience a positive impact than those who were less so. In addition, previous experience with psychotherapy was related to treatment outcomes.
The results underscore the potential efficacy of hypnosis combined with problem restructuring to treat flight phobia, especially in patients who are receptive to hypnosis and have a history of therapy.
In summary, flight phobia is influenced by stressful life events and negative media information, with clinical signs related to internal and social anxiety. Treatment with hypnosis and problem restructuring shows notable efficacy.
Learn more about Lactium for stress management!
Sources:
Clinical characteristics of flight phobia.
Wilhelm FH, Roth WT.
J Anxiety Disord. 1997 May-Jun;11(3):241-61. doi: 10.1016/s0887-6185(97)00009-1.
Hypnotic responsivity and the treatment of flying phobia.
Spiegel D, Maruffi B, Frischholz EJ, Spiegel H.
Am J Clin Hypn. 2015;57(2):156-64. doi: 10.1080/00029157.2015.967086.
WAYS OF ACQUIRING FLYING PHOBIA.
Schindler B, Vriends N, Margraf J, Stieglitz RD.
Depress Anxiety. 2016 Feb;33(2):136-42. doi: 10.1002/da.22447. Epub 2015 Oct 20.
Frequent consumption of convenience foods, often rich in empty calories, refined sugars, saturated fats and sodium, is linked to obesity, cardiovascular disease, hypertension, type 2 diabetes (T2DM) and even certain cancers. These foods also contain flavor enhancers like monosodium glutamate (MSG) and preservatives, which can increase oxidative stress and promote fat accumulation in the liver.
Junk food, such as fast-food burgers, French fries, industrial pizzas, potato chips, candies, cookies and sugary sodas, is notorious for its negative impact on health. These foods, ultra-processed and devoid of essential vitamins, minerals and fibers, are often enriched with preservatives and additives such as phosphates.
Phosphates, used to improve the texture and shelf life of processed foods such as meats, cheeses and soft drinks, are also associated with obesity and the development of T2DM. Excess phosphates can lead to hyperphosphatemia, exacerbating metabolic and renal disorders. This promotes calcification of blood vessels and oxidative stress, harming insulin-producing cells in the pancreas.
It is therefore crucial to provide information on the origin and harmful effects of phosphates in our diet.
Promoting a balanced diet, less focused on junk food and additives, is essential to prevent these metabolic diseases and improve overall long-term health. Adopting healthier dietary choices can significantly reduce the risk of prediabetes and promote optimal well-being.
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Sources:
🎥 Diabetalk S1 E2 Prediabetes and Type 2 Diabetes
Le Prédiabète, sous diagnostiqué, est pourtant une étape incontournable dans la prévention du Diabète de type 2.
Obesity, Diabetes Mellitus, and Vascular Impediment as Consequences of Excess Processed Food Consumption.
Sinha S, Haque M.
Cureus. 2022 Sep 4;14(9):e28762. doi: 10.7759/cureus.28762.
Stressful events are omnipresent in everyday life.
Exposure to these stressors triggers the time-orchestrated release of a multitude of hormones, peptides and neurotransmitters that target brain areas crucial to learning and memory.
Stress mediators, such as catecholamines and glucocorticoids, affect differently the parts of the brain involved in memory.
Immediately after stress, catecholamines, released by the adrenal medulla and certain cerebral nuclei, disrupt the prefrontal cortex (PFC) but stimulate the amygdala (AMY).
For the hippocampus (HC), they would enhance stress-related memory formation, but could interfere with context processing and memory integration.
Stress affects our memory in several important ways:
1. Memory formation: When we're stressed, our ability to form new memories can be impaired. Stress can make it difficult to concentrate on new information, which can limit our ability to learn effectively.
2. Contextualization of memory: Stress can also influence the way we remember past events in relation to their context. It can make our memories more fragmented, or cause us to focus on certain aspects to the detriment of other important details.
3. Memory retrieval: When we try to remember something under stress, it can be more difficult. Stress can disrupt our ability to retrieve stored information, sometimes making memories less accessible.
4. Memory flexibility: Stress can also affect our ability to adapt our memories to new information or situations. This can make our memories less flexible and more rigid, sometimes preventing us from adjusting them correctly to changing circumstances.
In short, stress not only affects our ability to remember, but also changes the way we process and use our memories.
How Stress Affects Memory: Adaptation and Risk of Pathology
Stress has a significant impact on our memory.
It alters the processes of memory formation, contextualization, retrieval and flexibility, influencing how we react to stressful events.
Short-term adaptation
When we are faced with stress, our bodies release hormones and neurotransmitters that help our brains react quickly and effectively. These substances modify our memory to enable us to focus on the most important aspects of stress and forget less relevant details. This helps us to adapt and deal with new threats more effectively.
Risks of maladaptive behavior
However, these same changes can also have negative effects. If stress is intense or prolonged, it can lead to rigid behaviors, uncontrollable intrusive memories or generalized fear. These effects are often seen in disorders such as anxiety and post-traumatic stress disorder (PTSD).
From Adaptation to Pathology
How stress affects memory depends on many factors, including the specific characteristics of the stress and each person's individual predisposition. Some individuals may cope better with stress thanks to biological differences or previous life experiences.
The importance of individual differences
To effectively treat stress-related mental disorders, it is crucial to take into account individual differences in the way people react to stress. By better understanding these differences, health professionals can develop more personalized and effective treatments.
In short, stress can both help us adapt quickly to new situations and, if mismanaged, contribute to mental disorders.
There are several effective approaches to mitigating the negative effects of stress on memory and mental health.
Here are some recommended treatments and strategies:
1. Stress Management Techniques: Learning and practicing relaxation techniques such as deep breathing, self-hypnosis, meditation, yoga or visualization can help reduce overall stress levels.
2. Physical exercise: Regular exercise is good for mental health. It reduces stress hormones (such as cortisol) and promotes the release of endorphins, improving mood and resilience to stress.
3. Balanced diet: A healthy, balanced diet can play an important role in stress management. Avoiding excess caffeine, sugar and processed foods can help maintain a stable emotional balance.
4. Quality sleep: Ensuring good sleep is essential for memory consolidation and regulating stress levels. Regular sleep routines and good sleep hygiene can improve the ability to cope with stress.
5. Social Support: Maintaining strong, positive social relationships can provide crucial emotional support in the face of stress. Sharing feelings and receiving support can help reduce the negative effects of stress on mental health.
6. Cognitive-Behavioral Therapy (CBT): CBT is a proven approach to treating anxiety and chronic stress. It helps identify and modify negative thoughts and non-adaptive behaviors related to stress.
In addition, they appear to favorably influence fasting blood glucose, cholesterol and low-density lipoproteins.
Meta-analyses, which are statistical studies combining the results of multiple independent trials on a given subject, indicate that yoga, when asanas are integrated, may have a beneficial effect on stress management by modulating long-term physiological response.
Learn more about Lactium for stress management!
Glucagon-like peptide 1 (GLP1) is an incretin hormone crucial for glucose metabolism. In healthy individuals, GLP1 is secreted by L-cells in the intestine in response to food ingestion.
This hormone has several important effects:
In patients with type 2 diabetes (T2D), the response to GLP1 is impaired, contributing to deregulation of blood glucose levels.
Due to the short half-life of native GLP1, GLP1 receptor agonists (GLP1RAs) have been developed to mimic the effects of GLP1 with longer durations of action. These GLP1RAs vary in chemical structure, pharmacokinetics (absorption, distribution, metabolism and excretion) and size, leading to differences in their clinical effects.
CLINICAL EFFECTS OF GLP1RAs
GLP1RAs help manage blood glucose levels by increasing insulin secretion and suppressing glucagon release. They also promote weight loss by increasing satiety and slowing gastric emptying.
Clinical trials have shown that some GLP1RAs have positive effects on cardiovascular health and may reduce the risk of major cardiovascular events, such as heart attack and stroke, in patients with T2DM.
EMERGING USES OF GLP1RAs
GLP1RAs are also being studied to treat other lifestyle-induced conditions, such as:
Les GLP1RAs therefore represent a significant advance in the treatment of T2DM and other potential metabolic conditions. The variability of the clinical effects of different GLP1RAs underlines the importance of personalized medicine.
Learn more about Pep2Dia to maintain a healthy glycemia!
Sources:
Glucagon-like peptide 1 in health and disease.
Andersen A, Lund A, Knop FK, Vilsbøll T.
Nat Rev Endocrinol. 2018 Jul;14(7):390-403.
doi: 10.1038/s41574-018-0016-2.
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There are many reasons why 30% of the global population wants to improve their blood sugar levels in the next 12 months.
Beyond the genetic predisposition of diabetes, individuals are motivated by desires to increase longevity, maintain healthy lifestyles, achieve weight loss, ensure steady energy levels throughout the day, enhance mental clarity for optimal work performance and optimize biohacking and metabolic control for sports performance.
Consumers are looking for solutions to help them keep their resolutions as part of their self-care routine.
The increased interest is evidenced by the increase in not only no/low-sugar product launches but also in an over 50 percent increase in launches of blood sugar management products worldwide. Consumers are looking for solutions to help them keep their resolutions as part of their self-care routine.
In this webinar, the attendees will gain insights into:
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With Joanna Moro, Bioactive Clinical Trials Specialist and Cécile Da Cunha, Bioactive Product Manager at Ingredia.
Practices incorporating yoga asanas, which are specific physical postures and body positions practiced in yoga, show positive effects on the physiological regulation of stress, whether or not accompanied by mindfulness-based stress reduction techniques.
Asanas are a central element of yoga practices, designed to strengthen, stretch and balance the physical body while promoting mental concentration and relaxation.
These practices are associated with several significant physiological benefits, such as a reduction in evening and morning cortisol, ambulatory systolic blood pressure, as well as an improvement in resting heart rate and high-frequency heart rate variability.
In addition, they appear to favorably influence fasting blood glucose, cholesterol and low-density lipoproteins.
Meta-analyses, which are statistical studies combining the results of multiple independent trials on a given subject, indicate that yoga, when asanas are integrated, may have a beneficial effect on stress management by modulating long-term physiological response.
Learn more about Lactium for stress management!
Sources:
✍️ Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis.
Pascoe MC, Thompson DR, Ski CF.
Psychoneuroendocrinology. 2017 Dec;86:152-168. doi: 10.1016/j.psyneuen.2017.08.008.
Prediabetes and preclinical latent diabetes are indeed two distinct stages in the progression to T2DM.
Prediabetes is characterized by elevated blood glucose levels not yet diagnosed as diabetes, including impaired fasting glucose (IFG) and impaired glucose tolerance (IGT), with an average duration of 8.5 to 10.3 years.
This phase considerably increases the risk of developing T2DM, as well as that of serious cardiovascular and microvascular complications.
Prevention of progression to type 2 diabetes is crucial at this stage, with interventions such as lifestyle modifications, a balanced diet, regular exercise and sometimes medication, which can significantly reduce this risk. In particular, intensive lifestyle modification programs have been shown to reduce the risk of T2DM in pre-diabetic individuals.
Preclinical latent diabetes, lasting around 4 to 7 years, follows pre-diabetes, and occurs after the biological onset of the disease but before clinical diagnosis. At this stage, although glucose levels are in the diabetic range, clinical symptoms are not yet apparent.
However, serious complications such as coronary heart disease and retinopathy may already be present. Early detection and prompt intervention are essential to limit the worsening of these complications and improve clinical outcomes.
In conclusion, an early prevention-focused approach in the pre-diabetes phase is crucial to reduce the risk of progression to T2DM and associated serious complications.
By identifying and effectively treating this early phase, it is possible to preserve the health and improve the quality of life of individuals at risk of developing type 2 diabetes.
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Sources:
Screening for Diabetes and Prediabetes.
Duan D, Kengne AP, Echouffo-Tcheugui JB.
Endocrinol Metab Clin North Am. 2021 Sep;50(3):369-385. doi: 10.1016/j.ecl.2021.05.002.
Understanding how stress and wellness hormones work enables us to develop effective strategies for managing stress and promoting optimal wellbeing.
Stress is a complex biological response involving several body systems, including the brain and endocrine glands. Among the brain hormones involved in the stress response, cortisol plays a central role.
CORTISOL
Cortisol is a steroid hormone produced by the adrenal glands, located above the kidneys, often referred to as the stress hormone due to its crucial role in the stress response.
It is released in response to stimulation of the hypothalamic-pituitary-adrenal (HPA) axis. This axis involves a series of hormonal signals between the brain and the adrenal glands.
When a stressful situation is perceived, the amygdala, a key brain structure for processing emotions, sends a signal to the hypothalamus, located at the base of the brain. The hypothalamus releases corticotropin (CRH), which stimulates the pituitary gland, also located at the base of the brain, to produce adrenocorticotropic hormone (ACTH). ACTH then prompts the adrenal glands to release cortisol.
Cortisol regulates metabolism, helps control blood sugar, reduces inflammation, and influences memory and mood. It raises blood glucose levels by stimulating gluconeogenesis in the liver, suppresses the inflammatory response to avoid overreaction, and influences cognitive functions such as attention, memory and decision-making.
Prolonged stress can disrupt hormonal balance, leading to overproduction of cortisol, thus increasing the risk of metabolic, cardiovascular and immune disorders. Chronically elevated cortisol can have detrimental effects on the brain, particularly the hippocampus, a key region for memory and learning located in the temporal lobe. This can lead to impaired memory and cognition. It can also affect serotonin and dopamine levels, contributing to mood disorders such as anxiety and depression.
OTHER BRAIN HORMONES
In addition to cortisol, other brain hormones and neurotransmitters play a role in the stress response.
Adrenalin, produced by the adrenal glands and certain neurons in the brain, prepares the body for a rapid response to stress by increasing heart rate, blood pressure and energy intake.
Noradrenalin, produced by the locus coeruleus in the brain stem, is similar to adrenalin and plays a crucial role in attention and response to stressful situations by increasing alertness.
Serotonin, produced mainly in the raphe nuclei of the brain stem, regulates mood, anxiety and sleep, but chronic stress can lower its levels, contributing to anxiety and depression. Serotonin, in addition to regulating mood, is often called the happiness hormone, and can be increased by exposure to sunlight, a diet rich in tryptophan, and physical exercise.
Dopamine, produced in the substantia nigra and ventral tegmental area, is associated with pleasure, reward and motivation, but can be disrupted by stress, affecting motivation and pleasure. Dopamine, which plays an important role in motivation and reward, can be stimulated by creative activities, goal achievement and a protein-rich diet.
Oxytocin, produced by the hypothalamus and released by the pituitary gland, is often called the love hormone, and is linked to feelings of trust, social connection and stress reduction. It can be enhanced by positive social interactions, hugs, and activities such as yoga and meditation.
Endorphins, produced by the pituitary gland and central nervous system, act as natural painkillers and can induce feelings of pleasure and well-being.
HORMONAL STRESS MANAGEMENT
To manage stress and maintain a healthy hormonal balance, several strategies can be put in place.
Physical exercise helps to reduce cortisol levels and increase endorphins, the feel-good hormones.
Relaxation techniques such as meditation, self-hypnosis, yoga and deep breathing exercises can reduce stress and regulate the HPA axis.
A balanced diet, rich in essential nutrients, supports neurotransmitter and hormone production.
Sufficient sleep helps regulate cortisol levels and restore brain function.
Positive social interactions increase oxytocin, reducing stress and improving overall well-being.
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Sources:
🎬 𝗟𝗔𝗖𝗧𝗔𝗟𝗞 𝗦𝗧𝗥𝗘𝗦𝗦 𝗛𝗢𝗥𝗠𝗢𝗡𝗘𝗦 🧠
✍️ Psychosocial Stress and Biomarkers
✍️ Emotional Harmony: Cortisol Tides, Hormonal Fluctuations and Neurotransmitters in Perspective
✍️ The Secrets of Stress Hormones
✍️ Stress, Hormones and our Restless Nights
✍️ LIVING WELL WITH OR WITHOUT STRESS, Marc Dellière
Prediabetes is a major public health problem, affecting one in three people in the United States and around 720 million people worldwide. It is defined by slightly elevated blood sugar levels, but not high enough to be considered diabetes.
Every year, around 10% of people with prediabetes develop diabetes. In addition, prediabetes increases the risk of cardiovascular disease and death.
Adopting intensive lifestyle changes, such as eating less and better, exercising more (150 minutes a week), monitoring yourself regularly and getting adequate support, significantly reduces the risk of developing diabetes.
- These changes can include a balanced diet rich in vegetables, fruit, lean proteins and whole grains, as well as reducing consumption of sugars and saturated fats.
- Regular exercise, such as brisk walking, jogging, swimming or cycling, not only helps control weight but also improves insulin sensitivity.
- Monitoring yourself involves regularly checking blood glucose levels and other relevant health parameters.
- Support can come from health professionals, community programs, online support groups or loved ones, which is important for maintaining motivation and perseverance.
Such a lifestyle modification program can prevent around 6 cases of diabetes per 100 people per year, demonstrating its substantial effectiveness in the management and prevention of pre-diabetes.
Metformin can also help, although it is less effective than lifestyle changes. This drug is particularly beneficial for certain people, such as women who have had gestational diabetes or young people with a high BMI and high blood sugar levels.
Prediabetes is a critical stage where interventions can prevent progression to diabetes and reduce the risk of heart disease and mortality. Priority should be given to lifestyle modifications, which have been shown to be more effective than metformin for most people.
By detecting prediabetes early and encouraging healthy lifestyle habits, we can significantly reduce the public health burden of this condition.
Learn more about Pep2Dia to maintain a healthy glycemia!
Sources:
Diagnosis and Management of Prediabetes: A Review.
JFN 2021 - How to slow the onset of Type 2 Diabetes? (in French)
