Daily Archives: 15 March 2024

Engaging in 20-25 minutes of physical exercise daily can mitigate the mortality risks associated with extended periods of sitting

Recent research published in the British Journal of Sports Medicine suggests that incorporating a mere 20-25 minutes of physical activity into one’s daily routine could significantly counterbalance the increased mortality risk associated with a highly sedentary lifestyle. The study underscores that while more substantial amounts of daily physical activity are linked to further reductions in death risk, these benefits are evident regardless of the time individuals spend seated each day.

In developed countries, it’s common for adults to spend between 9 and 10 hours a day seated, predominantly during work hours. Such extensive periods of sedentariness are linked to a greater risk of death, the researchers point out. Prior studies exploring the protective effects of physical activity against the dangers of prolonged sitting often relied on aggregated data, leading to a generalized approach to findings. In contrast, this study aimed for a more nuanced understanding by analyzing individual data from people equipped with activity trackers. This approach helped to assess how physical activity might influence the relationship between sedentary time and mortality risk, and vice versa, and to determine the specific amounts of physical activity and sedentary behaviour affecting this risk.

The analysis included data collected from 2003 to 2019 through four distinct cohorts: the Norwegian Tromsø Study of 2015-16, the Swedish Healthy Ageing Initiative from 2012 to 2019, the Norwegian National Physical Activity Survey of 2008-09, and the US National Health and Nutrition Examination Survey from 2003 to 2006. Nearly 12,000 individuals aged 50 or above were part of the study, each having at least four days of activity tracker data representing ten daily hours over a minimum two-year monitoring period. These participants also provided information on several factors that could influence outcomes, including their gender, education level, body metrics, smoking and drinking habits, and history of cardiovascular disease, cancer, or diabetes.

The study’s findings revealed that of the participants, 5943 spent less than 10.5 hours per day sitting, while 6042 exceeded this amount of sedentary time. Over an average follow-up period of five years, 805 individuals passed away, with a lower proportion of deaths among those who sat for less than 10.5 hours a day. Significantly, spending more than 12 hours a day in sedentary activities was linked to a 38% increased risk of death compared to sitting for 8 hours a day. Still, this risk was only evident among participants with less than 22 minutes of daily moderate to vigorous physical activity (MVPA). Conversely, exceeding 22 minutes of MVPA daily was associated with a lower death risk.

Furthermore, the study illustrated that while higher levels of MVPA were consistently associated with a reduced death risk regardless of sedentary time, the specific relationship between sitting time and mortality largely depended on moderate to vigorous activity volume. For instance, an additional 10 minutes of MVPA per day corresponded to a 15% lower death risk among those sitting less than 10.5 hours a day and a 35% reduction for those sitting more. Light physical activity only benefited those who were highly passive (spending over 12 hours a day sitting).

It’s important to note that the study is observational and cannot prove causation. The researchers also acknowledged limitations, such as the inability to update physical activity and sedentary time measurements over time and the exclusion of potential influencing factors like diet, mobility issues, and overall health status. Additionally, activity trackers may only accurately classify some types of activities and their intensity levels.

Despite these limitations, the research offers a compelling argument: even small quantities of moderate to vigorous physical activity can significantly mitigate the mortality risks associated with high sedentary time. Accumulating more than 22 minutes of such activity daily can eliminate the heightened risk of extended sitting periods. Therefore, promoting physical activity is a crucial strategy with potentially extensive health benefits for the public.

More information: Edvard H Sagelv et al, Device-measured physical activity, sedentary time, and risk of all-cause mortality: an individual participant data analysis of four prospective cohort studies, British Journal of Sports Medicine. DOI: 10.1136/bjsports-2022-106568

Journal information: British Journal of Sports Medicine Provided by BMJ

Insufficient sleep increases the risk of developing type 2 diabetes

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Adults who manage only three to five hours of sleep daily have a heightened chance of succumbing to type 2 diabetes. This correlation has been highlighted in a recent study by Uppsala University, featured in the JAMA Network Open journal. The study also suggests that the adverse effects of chronic sleep shortage cannot be entirely mitigated by adhering to a nutritious diet.

Christian Benedict, an Associate Professor specialising in sleep research at Uppsala University’s Department of Pharmaceutical Biosciences and the study’s lead researcher, often advises prioritising sleep. He acknowledges the challenges of adequate sleep, especially for someone responsible for parenting four teenagers.

The study delved into the connection between sleep deprivation and type 2 diabetes. This condition disrupts the body’s ability to efficiently utilise sugar (glucose), affecting insulin absorption and elevated blood sugar levels. A 2020 report indicated that over 462 million individuals worldwide are battling this condition. Without intervention, type 2 diabetes can inflict significant harm, especially on the nerves and blood vessels, making it a mounting concern for global public health.

Diana Noga, a fellow sleep researcher at the Department of Pharmaceutical Biosciences, Uppsala University, reflected on previous findings. These studies have illustrated how inadequate daily rest escalates the risk of type 2 diabetes, whereas maintaining a diet rich in fruits and vegetables could lower this risk. However, whether healthy eating alone could offset the risk for those short on sleep remained unanswered.

To address this, researchers turned to the UK Biobank—one of the world’s most extensive population databases, which includes genetic mapping and health and lifestyle data from nearly half a million UK participants—over a decade of follow-up revealed that sleeping between three and five hours nightly is associated with an increased risk of developing type 2 diabetes.

Moreover, while a nutritious diet has been linked to a reduced risk of the disease, individuals who slept fewer than six hours nightly but followed a healthy diet were still found to be at an elevated risk for type 2 diabetes.

Benedict pointed out that their findings raise doubts about whether a wholesome diet can offset the diabetes risk associated with insufficient sleep. He stressed that their results should not be a source of alarm but rather a reminder of sleep’s significant role in maintaining health. He also mentioned that the impact of sleep deprivation might vary among individuals, influenced by factors such as genetic predisposition and each person’s inherent sleep requirements.

More information: Diana Aline Nôga et al, Habitual Short Sleep Duration, Diet, and Development of Type 2 Diabetes in Adults, JAMA Network Open. DOI: 10.1001/jamanetworkopen.2024.1147

Journal information: JAMA Network Open Provided by Uppsala University

Consumption of energy drinks might elevate the likelihood of anomalies in heart function and alterations in blood pressure

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Consuming 32 ounces of an energy drink within a brief period might elevate blood pressure levels and heighten the risk of electrical disturbances in the heart, impacting its rhythm. According to a compact investigation detailed in the Journal of the American Heart Association, an open-access journal of the American Heart Association/American Stroke Association.

This particular study involved the participation of 34 individuals in good health, aged between 18 and 40 years. These participants were randomly chosen to consume 32 ounces of one out of two commercially available caffeinated energy drinks or a placebo beverage across three days. The consumption of these drinks was confined to a 60-minute timeframe, ensuring up to one 16-ounce bottle was consumed in half an hour.

The research team measured the volunteers’ heart electrical activity using electrocardiograms, which chart the heart’s beating pattern. Additionally, they monitored the blood pressure of the participants. These assessments were conducted at the commencement of the study and then every 30 minutes over four hours following the intake of the drinks.

The energy drinks under examination contained 304 to 320 milligrams of caffeine for every 32 fluid ounces. It’s generally believed that caffeine doses below 400 milligrams are unlikely to cause any electrocardiographic alterations. The energy drinks also comprised other typical ingredients such as taurine (an amino acid), glucuronolactone (a substance found in plants and connective tissues), and B vitamins. In contrast, the placebo beverage comprised carbonated water, lime juice, and cherry flavouring.

For individuals who ingested either type of energy drink, it was discovered that the QT interval—time required for the ventricles (heart’s lower chambers) to get ready for the next beat—was extended by six milliseconds or 7.7 milliseconds after four hours in comparison to those who had the placebo. An abnormal QT interval, being either too brief or too prolonged, may lead to irregular heartbeats, potentially resulting in life-threatening arrhythmias.

The findings of this investigation corroborate previous studies, indicating that the alterations in the QT interval are likely to persist throughout the four-hour observation period rather than being a transient effect post-consumption of 32 ounces of an energy drink.

Moreover, a statistically significant change in systolic and diastolic blood pressure was noted by 4 to 5 mm Hg in participants with energy drinks.

Sachin A. Shah, Pharm.D., the study’s lead researcher and a professor of pharmacy practice at the University of the Pacific, Thomas J. Long School of Pharmacy and Health Sciences in Stockton, California, stated, “We observed a correlation between energy drink consumption and alterations in QT intervals and blood pressure that cannot solely be ascribed to caffeine. It is crucial to delve into the specific ingredient or blend of ingredients present in various energy drinks that might elucidate the outcomes observed in our clinical trial.”

This study represents the most comprehensive controlled analysis of the impact of energy drinks on heart function and blood pressure amongst young, healthy volunteers to date. It’s estimated that around 30% of teenagers aged 12 to 17 years in the United States regularly consume energy drinks, which have been associated with an uptick in emergency room visits and fatalities.

“Given the widespread accessibility and frequent consumption of energy drinks by teenagers and young adults, including college students, comprehending the effects of these beverages on the heart is of paramount importance,” remarked Kate O’Dell, Pharm.D., study co-author, professor of pharmacy, and director of experiential programs at the Thomas J. Long School of Pharmacy and Health Sciences.

However, the study’s scope was limited to assessing the immediate effects of energy drink consumption and does not extend to long-term impacts or habitual intake of these beverages. Furthermore, the study exclusively evaluated the consumption of energy drinks in isolation, without considering the common practice of mixing them with other substances, such as alcohol. The research included only healthy individuals aged 18 to 40, and findings may vary across different demographic groups.

Dr. Shah emphasized the importance of public awareness regarding the potential effects of energy drinks on the body, especially for individuals with pre-existing health conditions. He also highlighted the need for healthcare professionals to advise certain patient groups, such as those with congenital or acquired long QT syndrome or high blood pressure, to limit or closely monitor their energy drink consumption.

More information: Sachin A. Shah et al, Impact of High Volume Energy Drink Consumption on Electrocardiographic and Blood Pressure Parameters: A Randomized Trial, Journal of the American Heart Association. DOI: 10.1161/JAHA.118.011318

Journal information: Journal of the American Heart Association