Sugary Drinks and Post-meal Walks: Weekly News Round Up

Jan 28, 2013

In the past week, two studies were released, which are of interest, though they only reinforced knowledge we already have. I will present the studies, followed by 'My take (-home message) on it'

The first looked at sugary drinks, what we commonly refer to as 'cold or soft drinks'.

New meta-analysis on sugar sparks old debate

Cutting consumption of sugar produces a small but significant reduction in body weight for adults, a new meta-analysis concludes. The study found was published by Dr Lisa Te Morenga (University of Otago, Dunedin, New Zealand) and colleagues in their paper published online January 15, 2013 in BMJ.
The review is accompanied by an editorial by Dr Walter C Willett (Harvard School of Public Health, Boston, MA) and Dr David S Ludwig (New Balance Foundation Obesity Prevention Center, Boston Children's Hospital, MA), which concludes that the tide is beginning to turn against sugar, with evidence continuing to accumulate that it is indeed deleterious to health.

"It's clear that sugar does have adverse effects, particularly in liquid form as sugar-sweetened drinks," Willett told heartwire. "This study addresses a piece of the picture, the effect on weight gain. There is also a strong body of evidence showing that sugar-sweetened beverages are related to type 2 diabetes.  But the question remains as to what is a desirable limit, they note. Current intake of added sugar in the US and UK is about 15% of total energy, so the 2003 World Health Organization (WHO) aim of limiting intake to 10% "could be viewed as a realistic and practical goal." However, the American Heart Association (AHA) suggests a limit of 5% of energy, "which would be more consistent with a goal for optimal health," they point out.

This information was taken from theheart.org. The full article can be accessed by clicking on the link below.

http://www.theheart.org/article/1496039.do?utm_medium=email&utm_source=20130116_heartwire&utm_campaign=newsletter

My Take-home message:

Sugary drinks, be it soft drinks, such as colas, or sweetened juices, do not really have any health benefits. At best, they are empty calories, and at worst they are agents promoting overweight and diabetes.  Luckily in India, the soft-drink culture has not yet invaded the country to the extent it has in the west. A recent survey in the US showed that the average daily consumption was more than a drink a day (about 400-500 ml) 

(http://www.gallup.com/poll/156116/nearly-half-americans-drink-soda-daily.aspx).

Growing up in the 70's (now I am dating myself), a soft drink was a special treat, and I think we need to go back to viewing it as such.  

Light exercise can reduce postprandial triglycerides

Brisk walking followed by some resistance training an hour after eating can suppress the postprandial elevation in triglyceride levels, research suggests. When compared with the elevated levels that occur following a meal, triglyceride levels decreased 72% after a combined exercise program of walking and light resistance training, report investigators.

In contrast, brisk walking and resistance training prior to eating decreased triglyceride levels 25%.

Authors:  Dr Wataru Aoi (Kyoto Prefectural University, Kyoto, Japan) and colleagues in the February 2013 issue of Medicine & Science in Sports & Exercise.

This information was taken from theheart.org. The full article can be accessed by clicking on the link below.

http://www.theheart.org/article/1498383.do?utm_medium=email&utm_source=20130123_heartwire&utm_campaign=newsletter

My Take-home message:

An after-meal walk has many benefits, and reducing triglycerides is one of them.  However, the regimen used in this study- a 2-km walk followed by squats, shoulder presses, push-ups, and leg raises, among other resistance exercises- is certainly not a practical or sustainable solution.  I would recommend sticking to your usual exercise routine, and not changing it based on this information.  The post-walk meal can be a leisurely 10-15 minute stroll, which will aid digestion and help burn a small amount of calories.

 

A Miracle on Race Day

Usually, when you read the term 'miracle' in one of my posts, it's natural to think that I am talking about one more inspiring run by one more person, under extreme circumstances.  Many of these inspiring runs did take place on Sunday, 20th January, during the tenth running of the Standard Chartered Mumbai Marathon, but on that day something much more miraculous took place- a runner survived a cardiac arrest!

At around 8:15 am, I was running alongside the venerable Fauja Singh as medical support (and I mean RUNNING, not jogging or walking), when I got the dreaded call on my walkie talkie.  A runner had been 'picked up' around Babulnath mandir, and was in cardiac arrest.  In all my time as the Race Medical Director, these are the words that haunt me the most.  In simple language, a cardiac arrest is a 'death rhythm' and unless the person gets advanced medical care very very quickly, there are very few chances of survival.  Thanks to the very quick reaction time of our ambulance doctor, who started CPR on the spot, the runner reached Jaslok Hospital alive.  By the time he reached, he had already received advanced CPR, a tube was put down his throat to his lungs, and he was give intravenous emergency medication.  At the hospital another of our doctors received him and along with the Jaslok team, continued with the emergency medical care.  I was at the hospital, and must give credit to all for working in perfect unison.  In no time the on-call cardiologist arrived and the runner was taken up for an emergency angiography.  He made it through the procedure and was then shifted to the ICU for observation and treatment.

Medical Base Camp

As of this morning (thursday) he was fine and in complete recovery mode.  It is very rare to rescue a cardiac arrest, especially in the middle of a crowded event, and for that I am grateful to the Asian Heart Institute medical team and God.....I am sure the deity of Babulnath mandir was watching over us all that morning.

Great Weather for the Marathon, but Take Care

I am writing this on Saturday morning, a day before the 10th Standard Chartered Mumbai Marathon, and the weather is perfect. I was on Marine Drive at 10 am, with two living legends of distance running, Haile Gebrselassie and Fauja Singh and was surprised by how cool it was.  It's perfect running weather and let's hope it lasts for at least 24 hours more.
However, since its unusually cold for our city, I thought I would thrown in a few points which runners should be aware of:

1. Plan to carry something to warm you up, before you leave home, and as you wait at the start line. Two great options are an old t-shirt or a large garbage bag, with appropriate cut-offs for your arms.  Both, can be discarded after a few km of running, probably after the sea-link for half marathoners, and after marine drive for the full. (please, please don't throw the garbage (pun intended) on the road, but in a trash can).

2. While this weather is great to attempt a personal best, don't get carried away at the start. Stick to your pacing plan (trust you have one ready by now).  If you are feeling great, you can always accelerate once you hit the home stretch at Marine Drive. That still gives you plenty of time to put in a better than expected performance.

3. Don't ignore hydration. Your thirst cues may be a bit off, due to cooler weather, but I suggest you stick to your usual hydration and nutrition plan (again, I trust and hope you have a plan).

4. Have fun and have a great race.