Latest news with #JamieNadeau
Time of India
3 days ago
- Health
- Time of India
Boost your metabolism while you sleep? Experts break down which bedtime foods might actually work
Despite social media claims, experts refute the idea of eating before bed to boost metabolism or aid weight loss. Research suggests late-night eating can disrupt sleep, increase acid reflux, and hinder weight management efforts. A balanced diet, regular exercise, and sufficient sleep remain the proven strategies for a healthy metabolism, with exceptions for individuals with type 1 diabetes. Tired of too many ads? Remove Ads Eating before bed doesn't boost metabolism How eating late can harm your sleep Tired of too many ads? Remove Ads FAQs With social media rife with influencers claiming certain comestibles before bed can be good, scientists continue to rebuke the opinion, maintaining that it's almost never a good idea to indulge in eateries before one goes to on social media claim that eating foods like protein before bed can "boost your metabolism" and help with fast weight loss. The idea sounds like old diet myths from magazines, just with a new twist, as per the Dietitian Jamie Nadeau says we don't have strong proof that these foods actually boost metabolism in your sleep. Some small research studies do say that having protein before bed might help with metabolism and muscle recovery from workouts, according to the report by USA most experts say there's more research showing that eating right before bed is not good for your health. Other foods like hot peppers, caffeine, fruits, vegetables, whole grains, and legumes can temporarily raise metabolism, according to the Nadeau clearly says none of these foods are known to raise metabolism while you're sleeping. Instead, she says what really helps metabolism is building muscle, being active, sleeping well, and eating a healthy, balanced diet . So eating before bed doesn't just fail to boost metabolism—it can actually make it harder to lose weight, as stated by a USA Today says eating near bedtime can increase your chances of getting GERD acid reflux. GERD happens when the valve called the esophageal sphincter that normally keeps food and acid in your stomach relaxes. If you lie down too soon after eating, gravity can't help keep food in your stomach, so acid comes back up, as stated by acid coming back up can cause heartburn and disturb your sleep. People who wear smartwatches or smart rings might see lower sleep scores if they eat late. A study from the U.S. Census Bureau data 2003–2018 found that people who eat 30–60 minutes before bed wake up more during the night, as per the report by USA more they ate close to bedtime, the more disturbed their sleep was. To sleep better and avoid stomach problems, the Cleveland Clinic says you should stop eating 2–3 hours before going to bed. But there people with type 1 diabetes can eat before people with type 1 diabetes need a snack before bed to stop their blood sugar from getting too low during the night. But if this happens a lot, they should talk to their doctor to change their treatment. So, if you were hoping for some magic food that melts fat while you sleep—sorry, it doesn't exist, according to the report USA say you should focus on things that are proven to work, like eating a balanced diet and staying active. 'There are no quick fixes,' Nadeau says. The best advice is still to eat fruits, veggies, whole grains, healthy fats, and lean proteins, and move your body, as per experts say you can't boost metabolism while you sleep by eating certain foods. Long-term healthy habits work small studies say protein might help with recovery, but there's no strong proof it boosts metabolism during sleep.
Yahoo
3 days ago
- Health
- Yahoo
Can eating certain foods before bed really boost your metabolism? Health experts explain.
Is there really a life hack to burn calories in your sleep? Social media posts have detailed how eating certain foods, including ones high in protein, right before bed can "boost your metabolism," which in this case is seemingly a euphemism for helping you to lose weight fast. Is there any truth to this idea? Or is it just a reimagined version of baseless claims that used to dominate old magazine headlines? Dietitian Jamie Nadeau, RD, explains what we know about metabolism-boosting foods. Noted: Any physical activity burns calories, but these exercises burn the most While there are some small research studies that posit potential benefits of consuming protein right before bed to boost metabolism and workout recovery, experts say there's way more research to show that eating anything right before calling it a night is detrimental to your health. Other foods, including hot peppers, caffeine and unrefined carbohydrates such as fruits, vegetables whole grains and legumes, have been shown to temporarily boost metabolism, but Nadeau notes that there are none that are particularly effective for doing so while you're sleeping. "It's much more important for metabolism to work on long-term health strategies like building muscle, staying active, getting quality sleep and prioritizing a nutrient-dense balanced diet," she says. What is meal sequencing? Health experts explain whether the rising diet trend works. Not only does eating right before bed not offer the health benefits some claim, it can actually have some negative impacts on other areas of your health, which in turn can make metabolizing food and losing weight more difficult. "There are no foods that you can eat before bed to help metabolism," Nadeau says. "In fact, eating close to bedtime can increase your odds of experiencing gastroesophageal reflux disease (GERD) and can impact your sleep." The esophageal sphincter is a tube that transports food to the stomach before closing up, so as to avoid regurgitating stomach acid, according to Johns Hopkins Medicine. GERD occurs when that sphincter relaxes, allowing food and stomach acid to push back up through the opening. When you lay down too soon after eating, gravity heightens the chance of the contents of your stomach rising up. And those who wear a smart watch or smart ring might notice that their sleep scores tend to dip on evenings when they consume food shortly before bedtime. One study using data collected by the U.S. Census Bureau between 2003 and 2018 found that those who eat 30 minutes to an hour before bed are exponentially more likely to wake up several times at night compared to those who ate earlier. To avoid both types of disturbances, it's best to stop eating two to three hours before laying down and going to bed, according to the Cleveland Clinic. There's one exception to the "no eating before bed" rule, though. Those who take insulin or another medication to treat type 1 diabetes may occasionally need to eat a snack before bedtime in order to prevent or treat low blood sugar, according to the Mayo Clinic. But if that becomes a regular necessity, experts say you should talk to your doctor. If you were hoping this story contained a few magical metabolism-boosting bedtime snacks, experts say unfortunately that kind of diet plan is too good to be true. Instead, they recommend focusing on tried and true (and thoroughly-researched!) ways to stay healthy. "As with most things, there are no quick fixes to achieving a healthy diet and lifestyle," Nadeau says. "The strongest research shows that you can improve your health by eating a balanced diet with fruits, veggies, whole grains, lean proteins and healthy fats, along with staying active and engaging in healthy lifestyle choices." This article originally appeared on USA TODAY: Metabolism-friendly foods to eat before bed? Dietitian debunks claims
Yahoo
5 days ago
- Health
- Yahoo
What is meal sequencing? Health experts explain whether the rising diet trend works.
There's always a new trendy diet plan. But how effective is meal sequencing, actually? To answer that question, we first need to get to the bottom of why you're interested in meal sequencing. While some medical experts are hopeful that it could help with some conditions, there isn't much evidence to suggest that this practice works in the ways that everyone may want. Registered dietitian Jamie Nadeau shares all the details you need to know about the efficacy of meal sequencing when it comes to controlling blood sugar, losing weight and more. Noted: Eating these foods after working out can improve recovery and rebuild muscle Meal sequencing is a diet strategy sometimes suggested by doctors to patients, often those with type 2 diabetes, who need help with balancing their blood sugar. "Meal sequencing involves eating vegetables and protein-rich foods first," Nadeau explains. The theory is that beginning a meal with non-starchy vegetables before moving on to protein, fat and then carbohydrates may help prevent blood sugar spikes, improve feelings of satiety after eating and help reduce inflammation, according to UCLA Health. How to have a balanced diet: What you should and should not be eating and how much Some research has suggested that meal sequencing could potentially be the most beneficial for those with diabetes to help stabilize blood sugar, but experts say more research needs to be conducted, both in cases of those who are diabetic and those who are not. And if you're hoping to use meal sequencing as a form of "nature's Ozempic," nutrition experts say this isn't the life hack you're hoping for. "Generally there isn't enough research to support this being a solid strategy," Nadeau says. "As with most things, there are no quick fixes to achieving a healthy diet and lifestyle." If you feel like eating your veggies first at dinner, go for it. But Nadeau recommends those in search of a new diet plan stick with simple, tried and true nutrition practices. "The strongest research shows that you can improve your health by eating a balanced diet with fruits, veggies, whole grains, lean proteins and healthy fats, along with staying active and engaging in healthy lifestyle choices," she adds. "I recommend focusing on overall balanced meals with adequate protein and fiber, practicing eating mindfully and honing in on hunger and fullness." This article originally appeared on USA TODAY: How to do meal sequencing, and whether experts say it works
Time of India
6 days ago
- Health
- Time of India
Is Samantha Ruth Prabhu's 'meal sequencing' hack the real deal for blood sugar? Expert breaks it down
When actress Samantha Ruth Prabhu revealed how rearranging her meals stabilized her blood sugar, fans began calling it a 'game‑changer.' But is this trending 'meal sequencing' diet hack truly effective—or just another wellness fad? Upon discovering erratic glucose spikes despite clean eating, Samantha turned detective with her tracking device. She noticed that eating her plate in a specific order—vegetables first, protein next, carbs last—helped smooth out her readings. Experts dubbed this method 'food sequencing,' and suddenly, it was trending among health circles. The Science Behind the Sequence The concept isn't new. UCLA Health explains that consuming fibrous vegetables and protein before refined carbs can slow carbohydrate absorption and prevent sharp insulin surges. Particularly for those with Type 2 diabetes, research supports the stability this approach provides. — BrainMDHealth (@BrainMDHealth) Control Sugar, Control Disease Refined carbs like white rice and sugary snacks trigger fast blood sugar spikes. Immune‑boosting whole foods—think beans, legumes, leafy greens—release energy gradually and blunt glucose surges. A 2022 study cited by Nadeau even linked eating veggies first to improved HbA1C levels in diabetes patients over five years. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like AC Installation & Repair from Certified Pros Search7 Learn More The order of eating also influences fullness. Protein-first meals boost GLP‑1, a satiety hormone, delaying stomach emptying. Fiber further enhances this effect, reducing overeating. As registered dietitian Jamie Nadeau notes, natural anti‑inflammatory foods help manage chronic low‑grade inflammation that often accompanies poor diets. Expert's Verdict: Effective—but Not a Silver Bullet Acoording toa report from USA Today, dietitian Jamie Nadeau cautions against overselling the hack. 'Generally there isn't enough research to support this being a solid strategy,' she tells us. While meal sequencing may aid blood sugar control , it doesn't replace holistic diet and lifestyle habits. 'No quick fixes,' she reminds readers, especially those hoping for a shortcut to 'nature's Ozempic.' You Might Also Like: Samantha Ruth Prabhu shares one simple trick that fixed her spikes in blood sugar levels UCLA Health supports this view, adding that while meal timing can help, the strongest health gains still come from balanced eating, activity, and mindful nutrition. Should You Try It? If pairing your fork and knife in a veggie‑first order sounds manageable, go ahead. But experts stress that this technique is a small piece of a much larger wellness puzzle. The core pillars remain consistent: whole grains, lean proteins, healthy fats, and lifestyle balance. So next time you fill your plate, consider this question: Could a little shift in comfort food order help you age better, feel fuller, and keep blood sugar in check? Maybe so—but only when it joins forces with a well-rounded diet and healthy habits. You Might Also Like: Want to live longer? Forget expensive experiments; longevity doctor reveals simple secrets to a healthier, happier life
USA Today
17-06-2025
- Health
- USA Today
How much vitamin C should you have every day? Here's what experts recommend.
How much vitamin C should you have every day? Here's what experts recommend. Show Caption Hide Caption How to add more Vitamin C to your diet and everyday routine Vitamin C is an essential antioxidant that can do everything from strengthening cells to improving your hair health. Are you getting enough vitamin C in your daily diet? Vitamin C, also sometimes referred to as L-ascorbic acid, is a vitamin found in foods such as red peppers, oranges, grapefruits, kiwis, broccoli, strawberries and Brussels sprouts, and is also available to consume via a dietary supplement, according to the National Institutes of Health's (NIH) Office of Dietary Supplements (ODS). "Our body doesn't make vitamin C, so it's important to eat vitamin C-rich foods in our diets," says dietitian Jamie Nadeau, RD. Here's how to make sure you're getting enough without overdoing it. How much vitamin C per day? The Recommended Dietary Allowance (RDA) for vitamin C depends on a handful of factors, including age and sex (for adults): 0 to 6 months: 40 mg 40 mg 7 to 12 months: 50 mg 50 mg 1 to 3 years: 15 mg 15 mg 4 to 8 years: 25 mg 25 mg 9 to 13: 45 mg 45 mg 14 to 18 years: 75 mg for men, 65 mg for women 75 mg for men, 65 mg for women 19 years and older: 90 mg for men, 75 mg for women (85 mg when pregnant and 120 mg when lactating) 90 mg for men, 75 mg for women (85 mg when pregnant and 120 mg when lactating) Smokers also need 35 mg more per day compared to nonsmokers For reference, a medium orange contains about 70 mg of vitamin C, so getting in your recommended daily amount is less work than you'd think. Noted: Nearly 1 in 4 Americans is deficient in Vitamin D. How do you know if you're one of them? What does vitamin C do? What is vitamin C good for? But what's the big deal about vitamin C, anyway? Research has shown it to be beneficial to our health in a variety of ways, helping take care of your skin and prevent serious health conditions. In terms of benefits, "vitamin C is essential for normal growth, development and function of our bodies," Nadeau says. "It's needed for forming collagen which is incredibly important for supporting our skin integrity and ligaments. Vitamin C also helps heal wounds, repair cartilage and even aids in the absorption of iron. Vitamin C is also a powerful antioxidant that can help neutralize free radicals, which may increase risk of cancer and heart disease." While vitamin C is commonly thought of as a cure to the common cold, research is mixed and doesn't show a strong correlation between consumption and alleviating symptoms faster. But not getting enough vitamin C can cause scurvy (yes, the disease that plagued historical sailors and pirates), a condition that causes fatigue, connective tissue weakness and weakened blood vessels, per the ODS. What vitamins should you take? Why experts say some answers to this are a 'big red flag.' How much vitamin C is too much? While vitamin C does offer health benefits, consuming too much in one day can actually cause health issues, rather than help prevent them. The ODS recommends adults avoid taking more than 2,000 mg of vitamin C in a single day to avoid side effects. "Too much vitamin C can cause diarrhea, stomach ache, heartburn, esophagitis and even kidney stones," Nadeau adds. The good news, Nadeau notes, is that taking too much usually only happens when you take too many vitamin C supplements, rather than just "eating vitamin C through whole foods," which is the preferred method of consumption for most nutrition experts. And toxicity is low, meaning the issues overconsumption could cause are unpleasant but usually not serious, according to the ODS.
