Minette Lister graduated with a Bachelor of Communication Pathology (Audiology) from the University of KwaZulu-Natal, Westville in 2015. Thereafter, she completed her compulsory year of community service at Phoenix Assessment and Therapy Centre in Durban. In 2017, Minette started working for Thompson and Hoffman Audiology Inc. She is passionate about working with children and adults to diagnose and manage hearing loss using state of the art technology. Minette offers hearing screening programmes for newborn and high-risk babies, as well as school-aged children, in order to decrease the incidence of late or unidentified hearing loss.
If you’re looking for incentives to hit the gym, new research suggests that staying in good shape may help preserve brain structure, boost memory, and improve the ability to think clearly and quickly.
The finding follows an analysis of fitness and brain health among more than 1 200 young adults, average age 30. All underwent brain scans; tests to measure memory, sharpness, judgment and reasoning; and a speed-walking trial to assess cardiovascular fitness. (Muscle strength was not assessed.)
Decreases inflammation
The investigators found that study participants who moved faster and farther over the two-minute walking test performed better on thinking tests than their less-fit peers. Fitter men and women were also found to have healthier nerve fibres across the white matter portion of the brain. White matter is critical for high-quality neural communication, the researchers noted.
Study lead author Dr Jonathan Repple offered several theories as to what might explain a strong body/strong brain connection.
For one, “exercise decreases inflammation, which then, in turn, is beneficial for brain cells,” said Repple, a psychiatrist and neuroscientist with the University of Münster, in Germany.
Being fit may also promote better nerve-fibre insulation, and greater growth across nerve cells and nerve connections, he explained.
It may also be that fitter men and women simply have a “better blood supply to the brain”, Repple added.
Better health behaviours
Dr David Knopman, a professor of neurology with the Mayo Clinic in Rochester, Minnesota, seconded that thought.
“It is my opinion that these results reflect a pattern of general improved vascular health in individuals who are more physically fit,” said Knopman. He is a fellow with the American Academy of Neurology and was not part of the study team.
But Knopman said that it is also likely “that physical fitness is a characteristic of people who are more health conscious and practice better health behaviours”. In that case, a constellation of healthy behaviours ultimately might come together to foster better brain health and structure.
For couch potatoes, could a link between body and brain health mean that getting just a bit fitter might be a win-win?
Study volunteers ranged from 20 to 59. Repple said the findings held up even after accounting for factors such as age, gender, high blood pressure, diabetes and body mass index (a standard measurement of obesity).
However, he said, because the study merely observed each individual’s current status, he cannot say for sure that the newly fit will actually enjoy improved brain health (“cognition”).
The sooner the better
But Repple did note that the fitness-brain health connection seemed to be on a sliding scale, meaning that “if you get 10 ‘units’ better on the walking test, you improve three ‘units’ on the cognitive tests”.
Also, “a lot of other studies showed that, independent of age, it is always beneficial to start exercising,” Repple said.
Knopman offered a cautious take on the study’s implications: cardiovascular fitness while relatively young “probably has beneficial consequences in mid-life and later life”. And that likely means that “the earlier one begins to practice good vascular health behaviours, the greater the benefits will be,” he said.
“The sooner the better,” Knopman added.
Repple presented the findings at a meeting of the European College of Neuropsychopharmacology, in Copenhagen. The report was simultaneously published online in Scientific Reports.
Let’s be honest: The word “fasting” doesn’t exactly bring up delicious thoughts and positive vibes. For plenty of people, it probably conjures up images of starvation and deprivation and makes their stomach start growling.
Yet, intermittent fasting has so many folks going wild right now, raving about how the strict-and-scheduled eating plans helped them lose weight and improve their health. So there must be some good in the health and weight-loss fad, right?
Dr Charlie Seltzer, weight-loss physician and certified personal trainer, points out that what most people are doing nowadays isn’t “true” fasting (in other words, eating only one meal per day or nothing at all in a day’s period). Instead, they’re intermittent fasting (duh), meaning they’re taking an approach to eating that involves restricting calorie consumption to a certain window of time each day, like only from 11 a.m. to 7 p.m. (so you fast for 16 hours, a.k.a. a 16:8 diet).
The logic behind periodic fasting as a weight-loss approach: “Since you need to have a calorie deficit to lose weight, eating within a window makes it easier to eat less and hit your designated calories,” Dr Seltzer explains.
Intermittent fasting has some pros beyond weight loss, too, says Dr Seltzer. It works with a lot of people’s lifestyles, allowing them to skip meals during the day when they’re busy or not super hungry and might otherwise just eat out of obligation. What’s more, following a 5:2 fasting schedule may even improve your heart health; fasting can lower blood pressure and bad cholesterol, according to Cleveland HeartLab.
“True fasting has a large variety of health benefits beyond those that occur with calorie restriction,” Dr Seltzer adds. “It can cause something called cellular autophagy, where our cells eat themselves [to destroy damaged cells and make way for new, healthy ones].”
That said, intermittent fasting shouldn’t be attempted without some thought as to whether it’s really a good idea for your personality and lifestyle — and not just because it could be challenging to stick to, but because it could be downright bad for some groups of people.
Registered dietitian Barbie Boules of Barbie Boules Longevity Nutrition says the people who should not consider intermittent fasting are:
Folks with diabetes or other metabolic disorders
People taking medications that require food
Anyone with a history of disordered eating
Women who are pregnant or trying to conceive
Children and teenagers
But honestly, anyone who requires a consistent, healthy input of calories throughout the day to be healthy (physically and emotionally!) isn’t the ideal candidate to try intermittent fasting. If you’re unsure where you stand, it’s always wise to speak with a medical professional first.
Here are eight potential disadvantages, side effects and straight-up warnings about intermittent fasting to keep in mind if you’re a healthy adult and thinking about trying it yourself.
1. You might feel way hungrier.
Surprise, surprise: Not eating for 16 hours a day could make you ravenously hungry, at least while you’re in an adjustment period.
In theory, says Dr Seltzer, intense hunger shouldn’t happen while intermittent fasting using a plan such as the 16:8 method; if you’re fasting correctly by filling up on protein at the end of the day, you shouldn’t be hungry first thing in the morning. (Your appetite wouldn’t kick in until later on the following day.)
In reality, though, this might take some getting used to. “The main worry is setting off binge-eating behaviour, because you are so hungry you’re eating 5 000 calories [and going way over your daily amount],” Dr Seltzer explains.
In other words, only eating within a short window is not a free pass to set up camp at the all-you-can-eat buffet for eight hours, which would defeat the purpose of fasting. And this can be a huge challenge for many people who are used to eating much more regularly and who may not be totally in tune with their body’s hunger cues.
2. It might make you feel sick or fatigued in the morning, especially if you work out first thing.
Committed to your 6 a.m. workout? Intermittent fasting might not be a great choice. “I think it’s a terrible idea to exercise on an empty stomach,” says Boules. “We benefit from a little glucose before and some protein after.”
If you’re interested in experimenting with fasting periods and work out a ton, consider talking to a sports nutritionist or doctor to assess your workout schedule and level of rigour. You might be okay fasting for a specific amount of time on days you don’t exercise, for instance. But if you’re, say, training for an endurance event, fueling your body around the clock and getting substantial calories is going to be much more important than trying to force fasting into your routine when your body is already being taxed by your training.
And even if you’re not a morning exerciser, not eating until, say, noon when you’re used to waking up and having breakfast at 8 a.m. may leave your stomach-churning. In turn, you may feel off, a little lightheaded, or nauseous as you get used to the new schedule.
Both Dr Seltzer and Boules describe intermittent fasting as very individualised, meaning it could work well for some people and turn into a total disaster for others depending on a number of lifestyle factors.
Boules says that people who “like rules” might respond to the diet’s restrictive calorie window. But for others — like people who travel five days a week, changing time zones or schedules frequently — the diet will bring more stress than weight loss or other potential health perks. If the idea of watching the clock for permission to eat sounds unappealing to you, sit this one out.
4. It doesn’t always play nice with other diets.
Boules says intermittent fasting is often combined with other restrictive diets, like keto, which can cause double-trouble if either of those approaches — or heaven forbid both — aren’t right for you.
Adopting a diet plan that means you can only eat lean protein and vegetables between the hours of 1 and 9 p.m. every day doesn’t exactly set you up for winning any popularity contests with your friends and family (not to mention the mental fatigue that comes with jumping through meal-planning hoops on the regular), Boules points out.
But hey, your diet choices are your own, and if you are up for the challenge of navigating an intense and strict food routine and your personal life, that’s entirely your decision.
Not eating enough and skipping meals are common triggers for hypoglycaemia. So, “people prone to hypoglycaemia might feel dizzy or have nausea or shaking,” warns Dr Seltzer.
Look, we all know the internet is full of so-called health claims made by “experts” about the best diets. And while the field of research on intermittent fasting isn’t empty, Boules is hesitant to jump on the bandwagon based on what she’s seen so far.
“Despite a deluge of articles citing studies, solid evidence in support of intermittent fasting as a superior approach to eating just isn’t there yet,” she says.
What studies is Boules referring to? Well, most of the more compelling ones were actually performed on rodents. Human studies have not shown the same scope of evidence.
A few examples: A 2018 study published in Nutrition and Healthy Aging showed weight-loss results after 12 weeks of 16:8 intermittent fasting — but the sample size was only 23 people. A 2017 study in JAMA Internal Medicine showed that a fasting group of 100 participants lost more weight over a 12-month period than a non-dieting group, but not more than a group that cut calories overall.
There also remains debate about whether the actual fasting is responsible for the health benefits, or if it’s simply the reduction in calories.
This isn’t to say that better, more conclusive research won’t ever become available, but as Boules said, we’ve got a ways to go before we understand everything about intermittent fasting.
7. It doesn’t help you create mindful eating habits.
While Boules admits that intermittent fasting can be a great strategy for curbing mindless late-night snacking, it can totally work against mindful eating, too. Rather than thinking about whether or not you’re truly hungry, you’re simply eating by the clock.
“I encourage my clients to [evaluate their hunger] on a daily basis and act accordingly,” she says. “Every day is different for sleep, exercise, stress, hormones and schedule, which all affects appetite. It’s one of many reasons I don’t believe it’s healthy to apply ‘rules’ to your food philosophy.”
8. You can take it too far.
Even in dieting, moderation is key; no diet is sustainable if you’re unable to adapt it to your lifestyle as needed. For example, Dr Seltzer reiterates that many athletes need a morning meal and see better results when they eat before training. Sticking to a strict intermittent fasting schedule in that example precludes that.
Boules agrees: “I [have seen] people not consuming anything but water prior to a challenging morning workout and for several hours after — this is simply not a good idea.”
Ultimately, if you’re just not sure how to feel about intermittent fasting, don’t hesitate to hash it out with a pro, like a registered dietician or doc you trust.
At the end of the day, if you’re a healthy adult, intermittent fasting probably won’t do damage (even if it turns out to not be a good fit for you personally). Dr Seltzer and Boules both acknowledge the control it teaches, though they remain on the fence about whether the potential side effects outweigh the benefits.
“Please understand this will not work for everyone and is not required for good health,” Boules says. “While I’m watching the research and will own it if I’m proven wrong, I think it’s yet another example of a fad approach to wellness.”
Whenever a healthy infant dies suddenly, that death should be investigated to determine if abuse or neglect was the cause.
So claims a new report from the American Academy of Pediatrics (AAP) and the National Association of Medical Examiners.
Other children at risk
In 2019, infants younger than one year accounted for nearly half of 1 750 child maltreatment deaths in the United States. However, the National Child Abuse and Neglect Data System says many child abuse deaths are missed and estimates that the actual number is more than triple is officially reported.
“It is important that we correctly identify deaths that occurred from abuse or neglect, because when they are missed, it leaves other children at risk,” report co-author Dr Erich Batra said in an AAP news release.
“A review team made up of professionals from various related fields – including the medical, child welfare and law enforcement communities – should review all data and prevention strategies with every case,” Batra said.
“When a baby dies of unknown causes, there must be a thorough investigation that includes a comprehensive review of the medical history, a scene investigation and an autopsy with appropriate testing,” report lead author Dr Vincent Palusci said in the release.
Death investigation and review systems
“Investigators should remain sensitive, unbiased and non-judgmental when they talk with parents, who will need additional support for grief and stress,” Palusci added.
A full assessment of a sudden unexpected death of a healthy infant should include: careful history-taking by emergency responders and medical personnel that’s provided to the medical examiner or coroner; prompt investigation with doll re-enactment at the scene where the infant was found; interviews with families and household members by police, death investigators, prosecutors and child protective services; a complete autopsy within 24 hours of death.
The AAP also called for fully funded child death investigation and review systems, and funding for research into the causes, identification and prevention of sudden infant deaths.
There is no single cause for suicide, although depression is cited as the most common associated condition. And while there has been progress in national suicide prevention strategies in some countries within the past five years, much more is needed.
The total number of countries with suicide prevention activities stands at a low 38, notes the World Health Organization (WHO), and governments need to step up.
“Despite progress, one person still dies every 40 seconds from suicide,” said WHO Director-General, Dr Tedros Adhanom Ghebreyesus.
“Every death is a tragedy for family, friends and colleagues. Yet suicides are preventable. We call on all countries to incorporate proven suicide prevention strategies into national health and education programmes in a sustainable way.”
The facts are worrying:
There are approximately 23 suicides a day in South Africa.
South Africa also has the sixth highest rate of suicide in Africa.
Suicide is the second leading cause of death among 15 to 29 year olds globally.
79% of global suicides occur in low- and middle-income countries.
If a friend or family member mentions suicide or self-harm, take them seriously.
Spot the danger signs
Suicide warning signs usually include:
Talking about suicide
Seeking access to lethal means, such as guns, knives, pills, etc.
Feeling hopeless or anxious
Self-destructive behaviour such as alcohol and/or drug abuse
Getting affairs in order, including drawing up a will and giving away possessions
Always take a disclosure of suicidal thoughts seriously. It is a myth that people who talk about suicide are less likely to follow through with it, or are simply doing it in an attempt to seek attention.
For a complete guide on suicide awareness guide, check out this list.
Talk openly and initiate dialogue in a non-judgemental way
Don’t try to argue with the person. Instead, empathise with their expressed emotions: try to listen to what they’re saying to you, and, most importantly, avoid interrupting them until you are certain that they are finished. Be compassionate and make it known that you are there to listen.
Try to keep them distracted and socialised
Try to keep your loved one occupied by giving them engaging and constructive things to do. A suicidal person will often feel hopeless, helpless and isolated. Encourage them to contact their local GP, local counselling service or an anonymous phone line such as the Suicide Crisis Line or the LifeLine crisis service (see contact information below).
Suggest adopting a pet
Research has shown that pets can help reduce stress anxiety and depression, although veterinary social worker Dr Magdie van Heerden says that there is no standard intervention with therapeutic animals that will work for everyone.
“Each case of depression needs to be treated differently and an emotional support dog can play a significant role in the treatment process.”
A pet alone may not prevent suicide, but can provide healing. However, van Heerden cautions that these animals are not therapeutic tools to be used only when needed, as they too experience stress and their quality of life also needs to be considered.
Stay connected
Even after your loved one has sought help and seems to be on a healthy path to healing, encourage others to check in on them during this vulnerable time. Many suicides occur during a period of apparent improvement, so never underestimate this step.
For a suicidal emergency call the South African Depression and Anxiety Group on 0800 567 567. Their 24-hour helpline is 0800 12 13 14.
LifeLine, a free counselling service also offers a free counselling line and can be contacted on 021 461 1111 or via their WhatsApp call on 063 709 2620.
*September 10 marks World Suicide Prevention Day – a day dedicated to raising awareness of the risks of suicide and the challenges faced when trying to prevent death by suicide.
Studies have shown that if you’re a long-term couch potato, your heart health may be at risk. The same goes for people who eat too much fast food.
Now, a new study has found that if you’re not sleeping enough, or sleeping more than you should, you may face the risk of a heart attack.
More isn’t always better
A study by the University of Colorado Boulder on nearly half a million people found that even if you’re a non-smoker and you have no genetic predisposition to cardiovascular disease, the amount of sleep you get can have an impact your heart attack risk. The study, published in the Journal of American College of Cardiology, found that sleeping between six and nine hours a night could offset the risk.
In the study, authors looked at the genetic information, self-reported habits and the medical records of 461 000 UK Biobank participants between the ages of 40 and 69 who had never had a heart attack and followed them over a period of seven years.
In comparison to participants who slept six to nine hours a night, participants who got fewer than six hours of sleep were 20% more likely to have a heart attack during the period of study. Surprisingly, participants who slept for more than nine hours a night were 34% more likely to have a heart attack. Researchers also looked at people with a genetic predisposition to heart disease and found that sleeping between six to nine hours a night cut their risk of having a heart attack by 18%.
A healthy amount
Celine Vetter, assistant professor of Integrative Physiology and senior author of the study said, “This provides some of the strongest proof yet that sleep duration is a key factor when it comes to heart health, and this holds true for everyone.” Lead author Iyas Daghlas added, “It’s kind of a hopeful message, that regardless of what your inherited risk for heart attack is, sleeping a healthy amount may cut that risk just like eating a healthy diet, not smoking, and other lifestyle approaches can.”
Sleep and heart health were always associated in previous research, but due to the fact that most studies were observational – looking at different groups to see who would develop disease – it was more difficult to determine whether it was poor sleep which caused heart problems or whether heart problems were the result of poor sleep.
Contributing factors
In the new study, researchers used the UK Biobank dataset and combined observational as well as genetic research in order to ask the questions in a different way. A total of 30 other factors were looked at and included:
Body composition
Physical activity
Socioeconomic status
Mental health
It was found that sleep duration influenced heart attack risk independently of these factors.
People who fell out of the six to nine hour range had a more increased risk of a heart attack. People who slept five hours per night had a 52% higher risk of a heart attack than those who slept seven to eight hours. Participants who slept 10 hours a night were twice as likely to have a heart attack. Researchers found that genetically influenced short sleep duration was also a risk factor for a heart attack.
The study did not look into the mechanisms by which sleep duration may boost a heart attack risk.
When it comes to baking, few ingredients make cookies as ooey-gooey soft as butter. But ghee fans know that’s not your only option.
Back up… what is ghee, you ask? It’s a form of clarified butter (butter that’s simmered at a low boil so the water content and milk solids evaporate), used in Indian cooking for centuries. And, most recently, it’s gotten a rep as a healthier fat option than its buttery counterpart.
If you’ve been conflating the two, it’s totally understandable. “I think people who are trying to be healthier, and feel that butter is unhealthy, will switch to something like ghee because it seems more natural,” says registered dietician Bonnie Taub-Dix, creator of BetterThanDieting.com and Read It Before You Eat It.
But are those assumptions true, or is ghee just another unsubstantiated wellness trend? Who wins the butter vs. ghee debate?
What’s the deal with butter?
Unless you’re keto, butter probably isn’t a priority ingredient in your diet, and for good reason: One teaspoon contains 20 percent of your recommended daily value of saturated fat, and if you’re anything like me, you need far more than a teaspoon to cover the surface area of a freshly baked roll.
But here’s the thing about butter and saturated fat: Once upon a time, the medical science community believed that full-fat sources of dairy would send people to an early grave if consumed in excess. While scientists continue to draw links between high saturated fat consumption and heart disease, popular high-fat food trends (like Bulletproof coffee) have changed the conversation.
“Saturated fat used to be public-health enemy number one,” Dr David Ludwig, professor of nutrition at the Harvard TH Chan School of Public Health, previously told Women’s Health. “But it’s neither that nor exactly a health food. It’s kind of a neutral.”
So while, yes, it’s probably smart to consume butter in moderation — you don’t need to be terrified of the spread.
Here are butter’s nutritional properties for one teaspoon:
Given that ghee plays a role in many Ayurvedic therapies like massage, rash and burn treatments, many people automatically assume it must be a superfood (I wish). But, like butter, 100 percent of ghee’s calories come from fat. It’s made of 99 to 99.5 percent pure butter oil, so most of its dairy has been removed.
Even so, it is not vegan. I repeat, it is not vegan. It still may contain trace amounts of casein and lactose, which might also cause sensitivity in certain individuals with a dairy or lactose intolerance, according to Taub-Dix. But if you do have a severe allergy, you’re better off sticking to an ingredient like coconut or avocado oil.
As far as nutrients go, ghee offers vitamin A and E (as does butter, FYI), plus it contains conjugated linoleic acid (CLA), which may protect against colorectal and breast cancers. It also contains butyrate, a fatty acid that may aid digestion.
But, like butter, ghee has a high level of saturated fat, and is often attributed as one of the causes behind India’s growing rates of coronary artery disease, as one study from the Journal of Research in Ayurveda posits.
So, we’re back to square one. It’s both not great and also not bad for you. Don’t worry, I’m frustrated, too.
Here are ghee’s nutritional properties for one teaspoon:
Ghee might sound cool and trendy, but that doesn’t make it necessarily healthier than butter, explains Taub-Dix. There’s really not a substantial difference in calories and fat, so if that’s a consideration, these two are on an equal playing field.
The one category where ghee does reign supreme is smoke point. If you like to cook at high heat, you might want to opt for ghee since it won’t burn as quickly, she says, adding that butter can smoke and burn at 177°C, but ghee can withstand heat up to 252°C.
Ultimately, the choice you make largely depends on your needs and lifestyle. For example, Taub-Dix says if you’re kosher, or avoid dairy, ghee is not necessarily the way to go since it’s not dairy-free (contrary to popular belief). If you’re lactose intolerant, ghee might be a better choice, since its milk solids are removed during processing. If allergy is the consideration, however, neither ghee nor butter are safe for consumption.
Although, even without a dietary restriction, Taub-Dix doesn’t suggest opting for either ingredient regularly. “I’d choose avocado oil or olive oil for cooking, and maybe a little butter or ghee for flavour,” she says.
Still, while butter and ghee are indeed calorie-dense foods, a little does go a long way in making virtually any dish taste a lot more satisfying. This way, you’ll feel satiated with less food, and eventually take in fewer calories (if that’s your goal).
Okay, I’ve made my choice between butter vs ghee.
Drumroll, please…
My choice is neither. And both. Because they are essentially derived from the same product, they’re so similar in nutritional value that it really comes down to your dietary preferences and restrictions.
If you’re thinking of treating yourself to either of them, Taub-Dix says that can be used interchangeably in cooking.
Some dog breeds are incredibly fast runners and some, like the Bloodhound, are known for their smelling ability. Some are small, but what they lack in size they make up for in their activity levels.
Other dogs were bred specifically to be good companions. And then there are those strong and smart working dogs – such as the Great Dane and Boxer.
Brains tweaked as well
Whether it was for hunting, herding or guarding, dogs have been purposely bred by humans to perform specific tasks for hundreds of years.
Today, thanks to this selective breeding, there are more than 400 dog breeds in the world. In fact, dogs have more physical variation than almost any other animal on earth.
And now, for the first time, a new study has discovered that this practice has not simply tweaked dogs’ sizes, colours and behaviours, but also their brains.
The study’s lead author, Dr Erin Hecht, a neuroscientist studying dog cognition at Harvard University and his colleagues mention that although dog breeds are known to vary in cognition, temperament, and behaviour, the neural origins of the variations were previously unknown.
The research, published in JNeurosci, investigated the effects of selective breeding on the brain structure of 62 dogs from 33 dog breeds through magnetic resonance imaging scans. The dogs had the neurological evaluations done at the University of Georgia Veterinary Teaching Hospital. The scientists found that there was wide variation in brain structure that was not simply related to body size or head shape.
Greatest variance across breeds
The team also went on to examine the areas of the brain that vary the most across breeds. This led to maps of six brain networks that were each linked to at least one behavioural characteristic. All six brain networks had proposed functions varying from social bonding to movement. The maps showed that the variations in behaviours across different dog breeds were correlated with anatomical variations.
Purpose of the study
The researchers of the study claim that studying this neuroanatomical variation in dogs offers a unique opportunity to study the evolutionary relationship between brain structure and behaviour. All 62 dogs in the study were pets and not working dogs.
Dr Hecht explained that her team is also trying to better understand why and to what extent variations between “high-skill performers and low-skill performers” in the same breed occur. “For example, [the difference between] border collies who are winning herding competitions out in the real world and siblings of those dogs who, for whatever reason, would rather just sit on the couch,” she said.
If the researchers have managed to find a reason for these differences, Jeffrey Stevens, director of the Canine Cognition and Human Interaction Lab at the University of Nebraska at Lincoln commented: “Imagine what might be discovered in the brains of working dogs.”
Daniel Horschler, a PhD student at the University of Arizona’s Canine Cognition Centre, said the variation found across the breeds could also prove to be an important model for understanding how brains work in general.
Millennials have been changing what they consume and are more open to holistic brands that align their dietary preferences. This is prompting major food brands who are taking a financial hit, to launch health-focused products.
