Starting this new life gives me more time for myself. And I have more time to take care of my health, so I’m taking a few weeks off from economic writing to start writing about health. The first thing that everyone pays the most attention to is food When discussing health care, it is often impossible to avoid talking about what to eat to be healthy.
I think there is already widespread knowledge about that. You should eat less sweet food. Less salty and less oily and should eat vegetables. Fruit and fish protein (Or chicken meat) as well as eating foods that contain fiber (both soluble fiber soluble and insoluble fiber).
Soluble fiber is more beneficial because it is a nutrient that lowers LDL cholesterol.
But today I want to write about “don’t eat” more than enough food Because probably the main problem today for most people is overeating.
It is estimated that in Thailand, 20% are overweight, the other 10% are obese, but in developed countries the proportion is as high as 30%, but efforts to reduce a fighter’s caloric restriction are not easy
Therefore, some people have switched to the keto diet (Ketogenic diet), which is to try to avoid eating starchy and sugary foods altogether. for the body to enterKetosis is when the body has no carbohydrates left to burn for energy. Therefore, fat must be extracted and processed into Ketones to be used as energy.
This method resulted in rapid weight loss. (because converting fat to ketones takes a lot of energy) and lowers blood sugar levels significantly.
But the question for older people like me is a keto diet and will it increase longevity? Because we are a group with a shorter life expectancy, for example in Thailand the average life expectancy at 60 for men is 20.20 and for women 23.60.
Research on the Ketogenic diet and whether or not it has increased longevity. There seems to be no conclusion yet. Some research has concluded that it may increase longevity. But there are many other studies that I think are more reliable. In conclusion, the Ketogenic diet will shorten your life.
such as large-scale research (Data from 15,400 US adults and 432,000 worldwide) published August 18, 2018 in the journal The Lancet, a 25-year prospective cohort study. ) and bring the past research to summarize the research again. (meta-analysis)
In conclusion, people who eat carbohydrates Too much and too little lead to a shorter life than the middle class carbohydrate group, eating about 50-55% carbohydrates.
The people who eat a lot of carbohydrates For those who ate less than 40% carbohydrates, their risk of premature death increased by 23%.
However, eating plant-based protein can reduce the risk of death by around 18% compared to eating meats such as sheep, cattle, pigs and chicken.
Another way of eating is Time Restricted Eating (TRE) in Thailand is often referred to as IF (or Intermittent Fasting).
Originally this was a two-day-a-week method of not eating, eg no eating on Tuesdays and Thursdays, but for TRE, this meant only eating at certain times, such as 8:00 am to 6:00 pm only 10 hours day)
A small study followed 16 overweight people. They were divided into two groups: one group ate three meals between 9:00 am and 5:00 pm and the second group started eating later than 4 hours, ie 13:00 -9 pm are hungrier and burn 60% fewer calories, so they have more body fat (published in Cell Metabolism Oct. 4, 2022).
Another study in the same journal on the same date. The 137 firefighters were divided into two groups, one group eating unlimited meals. Compared to the other group, food was restricted to 10 hours (about 2 hours after waking up and eating dinner about 3 hours before bedtime).
The fire police work in shifts. Having to work day and night alternately causing lack of sleep and eating at the wrong time As a result, the decline in health was greater than the working group during normal hours.
As a result, the TRE group had lower levels of bad cholesterol. They drank less and were in a better mood than the unlimited diet group. Further examination revealed that the TRE group also had lower blood pressure and blood sugar levels.
A study published in Nature Communications February 22, 2022 divided 82 normal weight people into three groups:
– The TRE eating group started in the morning.
– The TRE dining group starts at noon.
– a group that eats normally
As a result, the group that took TRE in the morning had better insulin sensitivity than the group that took TRE during the day. (Reduce the risk of diabetes) It also helps to reduce weight and body fat. as well as reducing inflammation (inflammation) and increasing the good bacteria in the stomach as well.
Research summarizing TRE consumption by Oxford Academic JNCI Cancer Spectrum on May 4, 2022. in
1. Eating TRE is beneficial for the body. because it matches the biological clock (Circadian Rhythm). Human beings at night should sleep and eat and do activities during the day. helping to improve health (As mentioned above for sugar levels, blood pressure, lipid levels, etc.)
2. In addition Limiting the amount of time they eat each day also helped people who ate TRE eat around 20% fewer calories than those who ate a normal diet. However, the elderly should be careful not to eat TRE as well as not to eat too little protein.
3. People with type 1 diabetes should not take TRE.
column economics + health
Supawut Saichuea Dr
Advisor Phatra Research Institute
Kiatnakin Phatra Financial Group
