Caloric Restriction

Caloric restriction is a dietary intervention that reduces calorie intake while avoiding malnutrition. It is extensively studied in various species, from yeast to primates, and has consistently been shown to increase lifespan and health span. In humans, caloric restriction has been associated with numerous health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, and improved cardiovascular health. In addition, caloric restriction has been linked to a reduced risk of age-related diseases such as cancer, diabetes, and Alzheimer's.

Several mechanisms have been proposed to explain the beneficial effects of caloric restriction. One such mechanism is the activation of sirtuins, a family of proteins that play a crucial role in regulating cellular metabolism and stress response. Caloric restriction has been shown to activate sirtuins, promote DNA repair, increase insulin sensitivity, and reduce inflammation.

Another proposed mechanism is the reduction of oxidative stress. Caloric restriction reduces the production of reactive oxygen species, which are byproducts of cellular metabolism that can damage DNA and other cellular components. By reducing oxidative stress, caloric restriction may help to prevent age-related diseases.

Despite its numerous health benefits, caloric restriction can be challenging to maintain long-term. It requires a significant reduction in calorie intake, which can lead to feelings of hunger and fatigue. In addition, caloric restriction may not be appropriate for everyone, particularly those with a history of disordered eating or certain medical conditions.

While the underlying mechanisms are not fully understood, it is clear that caloric restriction has numerous health benefits. Please note that if choosing to do caloric restriction, this should not be a long-term intervention. Current recommendation guidelines suggest 4-8 weeks of caloric restriction of around 100-300 kilocalories per day are generally safe. However, more extended periods (or more aggressive kcal restriction) can result in maladaptive side effects such as a reduced metabolic rate. If you want a safe and effective caloric restriction plan, please visit a registered dietician!

Article Review: Breathing Exercises for the Mind and Body

A study in the journal Cell Reports Medicine has shown that just five minutes of breathwork each day for a month can improve mood and reduce anxiety, with potential benefits greater than mindfulness meditation for the same amount of time. The study compared three different breathwork exercises, in which participants deliberately guided their breathing using three techniques: cyclic sighing, box breathing, and cyclic hyperventilation, while a fourth group performed mindfulness meditation, in which people observed their breathing but did not try to control it. The participants did the breathwork and medications at home for 5 minutes a day for 28 days. Participants in both the mindfulness meditation and breathwork groups reported having more positive and fewer negative feelings than before the intervention. 

The authors also suggest a few ways to get started with breath work or meditations: 

  1. Figure out which practices work best for you. Although there are several techniques for controlling the breath, the one that is the best is the one that gives you the most benefits as an individual. Try different techniques and give them a fair shot!
  2. Start small and build a routine. You won't change overnight, and the consistency modulates the effect, but by starting small, you can ensure that you create the habit in a way that works best for you!
  3. These techniques can impart various benefits both long term and at the moment. Use it where and when you need it. If you need a moment, take it, and use it! This creates a fallback plan and positively reinforces these techniques as coping strategies for stress or anxiety. 

Try box breathing or cyclic hyperventilation/sighing, or explore other breathing techniques!

Article link– https://www.washingtonpost.com/wellness/2023/03/16/breathing-exercises-mood-anxiety-brain/