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CHAPTER 6 New Habits to LUV Flashcards

1
Q

What does the headline ‘SUGAR LEADS TO EARLY DEATH, BUT NOT DUE TO OBESITY’ suggest?

A

Excess sugar consumption is linked to early death due to uric acid buildup, not obesity.

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2
Q

What is the role of uric acid in relation to sugar consumption?

A

High uric acid levels can lead to decreased kidney function and increased metabolic disease risk.

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3
Q

What are the five key supplements that help lower uric acid?

A
  • Quercetin
  • Luteolin
  • DHA
  • Vitamin C
  • Chlorella
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4
Q

What is quercetin and its primary health benefits?

A

A dietary polyphenol with antioxidant, anti-inflammatory, and immune-regulating properties.

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5
Q

How does quercetin lower uric acid levels?

A

By inhibiting xanthine oxidase, an enzyme involved in uric acid production.

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6
Q

What is the recommended daily dose of quercetin?

A

500 mg per day.

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7
Q

What is luteolin’s role in uric acid management?

A

It inhibits xanthine oxidase and has uric acid-lowering properties comparable to allopurinol.

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8
Q

What foods are rich in luteolin?

A
  • Green peppers
  • Celery
  • Citrus fruits
  • Broccoli
  • Thyme
  • Peppermint
  • Rosemary
  • Oregano
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9
Q

What is DHA and its significance in brain health?

A

An omega-3 fatty acid crucial for brain cell membranes and reducing inflammation.

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10
Q

What is the recommended daily dose of DHA?

A

1,000 mg per day.

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11
Q

What role does vitamin C play in uric acid levels?

A

It lowers serum uric acid and reduces the risk of gout.

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12
Q

What is the recommended daily dose of vitamin C?

A

500 mg per day.

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13
Q

What is chlorella and its health benefits?

A

A medicinal alga that lowers uric acid, improves metabolic syndrome, and detoxifies.

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14
Q

What is the recommended daily dose of chlorella?

A

1,200 mg of C. vulgaris per day.

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15
Q

What are two additional strategies mentioned for managing uric acid?

A
  • Continuous glucose monitoring (CGM)
  • Time-restricted eating (TRE)
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16
Q

What is the importance of continuous glucose monitoring (CGM)?

A

It helps keep blood sugar under control, which is linked to metabolic processes.

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17
Q

True or False: Blood sugar levels should be maintained within a narrow range.

A

True.

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18
Q

Fill in the blank: Elevated uric acid can lead to _____ damage to the pancreas.

A

direct

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19
Q

What is the relationship between DHA and fructose?

A

DHA helps mitigate fructose’s negative effects on the brain and metabolism.

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20
Q

What are the two key biomarkers mentioned that help reflect blood sugar and purine metabolism?

A

Uric acid and blood glucose

Both biomarkers are interconnected in the body’s biology.

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21
Q

What chronic diseases are associated with elevated uric acid and poor glucose control?

A

Diabetes and cardiovascular diseases

High uric acid levels are linked to many chronic diseases.

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22
Q

What is the role of insulin when glucose enters the bloodstream?

A

Insulin signals cells to absorb glucose

This helps restore blood sugar concentration to its ideal range.

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23
Q

What happens to cells when glucose is constantly flooding the body?

A

Cells develop insulin resistance

This results from the overconsumption of hyperprocessed foods.

24
Q

What is the process called through which the body can manufacture glucose from fat or protein?

A

Gluconeogenesis

This process helps maintain blood glucose levels when necessary.

25
What is glycation?
When glucose molecules attach to proteins, fats, and amino acids ## Footnote This process produces advanced glycation end products (AGEs).
26
What are AGEs and their effect on the body?
Advanced glycation end products that bind to receptors and promote inflammation ## Footnote AGEs can lead to chronic illness.
27
What is oxidative stress?
An unbalanced state caused by excess free radicals damaging cells ## Footnote High blood sugar contributes to oxidative stress.
28
What is one consequence of chronic high blood sugar regarding inflammation?
It triggers inflammation through various pathways ## Footnote Excess fat resulting from high blood sugar also promotes immune cell activation.
29
What is the relationship between blood glucose levels and cardiovascular events?
High blood glucose is associated with increased risk of cardiovascular events ## Footnote This risk is present even at slightly elevated levels.
30
What is glycemic variability?
Large swings in glucose levels ## Footnote This can cause damaging free radicals and inflammation.
31
What is the recommendation for blood glucose screening for adults aged 40 to 70 who are overweight or obese?
Screening for diabetes and prediabetes ## Footnote This is recommended regardless of symptoms.
32
What technology is recommended for continuous monitoring of blood glucose levels?
Continuous glucose monitor (CGM) ## Footnote CGMs provide a dynamic picture of glucose changes over time.
33
What percentage of healthy nondiabetic participants were found to have glucose levels above normal in a study?
73 percent ## Footnote This was observed during monitoring with CGM.
34
What is postprandial hyperglycemia?
Extreme glucose elevations after meals ## Footnote It is important to monitor and control these levels.
35
What happens to beta cells at glucose levels below 140 mg/dL?
They can begin to die off ## Footnote Loss of beta cell mass can occur even in the prediabetic range.
36
What lifestyle factors can affect glucose levels and insulin sensitivity?
* Health conditions * Medications * Circadian rhythm * Exercise * Sleep * Stress ## Footnote Each of these factors can impact blood glucose control.
37
What is the impact of acute psychological stress on glucose clearance?
It reduces glucose clearance and causes acute insulin resistance ## Footnote This was observed in a study with mice subjected to stress.
38
What is the primary benefit of using CGM technology?
It offers real-time glucose monitoring ## Footnote This allows for precise adjustments in diet and lifestyle.
39
What is the significance of tracking glycemic variability?
It helps identify spikes and dips in blood glucose ## Footnote Monitoring variability is important for overall health.
40
What technology can provide real-time blood glucose data?
Continuous Glucose Monitoring (CGM) devices ## Footnote CGM technology helps in managing blood sugar levels effectively.
41
What percentage of Americans doubt their food choices due to conflicting nutrition information?
59 percent ## Footnote This statistic is from the International Food Information Council Foundation.
42
According to Dr. Means, what role does wearable technology play in nutrition?
It provides feedback to help make healthier choices and create personalized plans ## Footnote Wearable technology can cut through food marketing claims and confusing nutrition recommendations.
43
What is a primary benefit of continuous glucose monitoring?
Directly match an action with its consequence ## Footnote For example, seeing a glucose spike after eating specific foods.
44
What is time-restricted eating (TRE)?
A practice of limiting food intake to a specific time window each day ## Footnote Also known as intermittent fasting.
45
What impact does time-restricted eating have on metabolic health?
Improves insulin sensitivity, lowers inflammation, and helps with weight management ## Footnote TRE can also benefit the kidneys, liver, brain, pancreas, gut, and immune system.
46
What did Dr. Panda discover about eating within a restricted time frame?
Mice that ate within 8-12 hours became slimmer and healthier ## Footnote This suggests that timing of food intake is crucial for health.
47
Fill in the blank: The human body is designed for recurrent _______.
fasting
48
What hormone increases during fasting and helps preserve muscle mass?
Growth hormone ## Footnote This hormonal response helps maintain physical strength during food scarcity.
49
True or False: Fasting slows down metabolism.
False ## Footnote Research indicates metabolism may speed up during fasting.
50
What process is triggered during prolonged fasting that helps detoxify the body?
Autophagy ## Footnote Autophagy helps remove internal pollutants and supports immune function.
51
What does the study from the University of Alabama at Birmingham and the Pennington Biomedical Research Center suggest about TRE?
TRE improves glucose levels and may increase autophagy ## Footnote The study showed positive metabolic effects and gene expression related to circadian rhythm.
52
What is the recommended initial eating window for time-restricted eating?
Twelve hours ## Footnote This can be gradually narrowed to ten or eight hours.
53
What is the effect of a prolonged fast on the sympathetic nervous system?
It activates the fight-or-flight response ## Footnote This response helps increase metabolism and energy during fasting.
54
Fill in the blank: The average American eats over a __________ period.
twelve-hour
55
What is the consequence of eating over an extended period according to Dr. Panda's findings?
It leads to metabolic disaster, hyperuricemia, and chronic diseases ## Footnote Continuous eating is linked to obesity and insulin resistance.
56
What lifestyle factors are highlighted in the LUV plan of action?
Food, sleep, supplements, movement, and meal timing ## Footnote These factors are essential for improving health and metabolic function.

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