- 1 week ago
Sugar and fat consumption may alter the brain's reward system and drive cravings for more. Plus: the truth about collagen supplements and why magnesium may not be the answer to muscle cramps.
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LifestyleTranscript
00:06social media is constantly hyping some nutrient we're all supposedly lacking whether the hype
00:12is justified almost beside the point it just needs to be new to grab attention what we really
00:18need to be healthy is a balanced diet with enough fiber protein vitamins and minerals
00:23that's what the science says anyway though it's not exactly exciting we all know that sugar and fat
00:31taste great together but aren't good for us old news right wrong get ready for some new news on
00:38nutrition on in good shape
00:54chips candy chocolate once you start it can be hard to stop new research suggests that combining
01:01sugar and fat doesn't just affect our waistlines it may actually rewire the brain with serious
01:07consequences our brains keep encouraging us to carry on because this preference has proved
01:15biologically useful that's why it's so difficult to resist
01:20what happens in the brain when we eat too much sugar and fat and is there a way to outsmart
01:26those cravings mira krupp knows all about them the 35 year old financial expert struggles with her
01:34weight one of her biggest challenges is controlling her eating behavior
01:43i've always had a sweet tooth and once i start i can't stop
01:47i can't just have one piece of chocolate i'll eat the whole bar then a bag of gummy bears
01:52it's just too much and that also shows up on the scales
01:59last year mira's weight climbed to over 100 kilograms
02:04four months ago she began treatment at an obesity center
02:09part of that therapy includes regular sessions with nutrition counselor burkhard border
02:15one of his first recommendations was to keep a food diary so she could see exactly how much sugar
02:21and fat she was consuming i'm still diligent about keeping a food diary and i see that quite a lot
02:30has
02:31changed in the way i eat since i started that's great to hear you've made real progress
02:39cravings are one of the biggest issues we deal with in nutrition counseling
02:43to some extent these habits develop from a very early age
02:48the important thing isn't to cut out everything overnight
02:52it's about gradually changing behavior and building new routines
02:58for example when a craving hits we suggest waiting 10 minutes before acting on it
03:03that urge may well pass and you can ask yourself again whether you really want something sweet
03:12but getting cravings under control isn't easy
03:15whether it's sugary treats or high fat snacks our brains are wired to want more
03:23sugar and fatty foods increase the release of dopamine a chemical messenger in the brain
03:28it activates the brain's reward system which is responsible for motivation and feelings of
03:33pleasure and makes us want to repeat the experience
03:41at the max plank institute for metabolism research in cologne
03:45mark ticker meyer and his team discovered that after just eight weeks of increased sugar and fat intake
03:51the brain's reward system became significantly more active
03:57researchers even found evidence that new neural pathways had formed
04:05after eight weeks we saw people's preferences begin to change
04:09they liked sweet foods more and they also liked fatty foods more
04:14when preferences change in the brain that's due to what's known as synaptic plasticity
04:19in other words the brain's wiring changes
04:22our brains keep encouraging this behavior because biologically speaking it's been useful throughout human history
04:32that's why it's so difficult to resist
04:38for our ancestors it made perfect sense sugar and fat are great sources of energy
04:45what surprised the researchers was how quickly these changes in the brain came about
04:50the reward system keeps pushing us to want more sugary and fatty foods
04:54even when we're no longer hungry brain scans of the test subjects revealed something else
05:04the same nerve cells that signal fullness after a meal can also trigger the desire for more sweets
05:12researchers call this phenomenon the dessert stomach
05:21if you then eat sugar these cells release a substance known as an endogenous opioid which acts directly in the
05:28brain
05:29that creates a renewed drive to keep eating
05:32from an evolutionary perspective that's very useful
05:35when humans lived as hunter-gatherers and food wasn't always available
05:40it was important to be able to eat beyond the point of fullness
05:45otherwise it would have been very difficult to survive
05:48we needed a way to build up reserves
05:54what once helped our ancestors survive can now become a sugar trap
05:59with the help of nutrition counseling Mira Krupp is trying to break that cycle
06:07how much sugar do you think there is in a liter of apple juice
06:12quite a lot probably maybe around 50 grams
06:16actually it's more than a hundred grams
06:18wow
06:20that's the equivalent of around 33 sugar cubes
06:23anyone who regularly drinks fruit juice should dilute it generously with water
06:29so how can we outsmart cravings
06:35protein plays a major role
06:37and it's usually the first thing we recommend when someone is dealing with cravings
06:42simply eating a more protein rich diet can help make those cravings go away
06:46but it's also important to keep your blood sugar levels reasonably stable
06:52by eating whole foods
06:55and making a conscious effort to avoid added sugar
07:00to consume a little less sugar each day
07:05your taste buds adapt to that surprisingly quickly
07:09and the key thing is
07:10that you start to taste real, natural foods much better again
07:16the key is consistency
07:18reducing sugar and fat isn't just important for keeping the brain's reward system in check
07:24researchers have found other effects as well
07:26a study at Tübingen University Hospital looked at what happens after only a few days of overeating
07:3618 volunteers were asked to add an extra 1500 calories a day in the form of sugary and high fat
07:42snacks
07:43on top of their normal meals for five days
07:48MRI scans showed that the additional sugar and fat reduced the effect of insulin in the brain
07:56insulin helps regulate both appetite and feelings of fullness
08:01in our study we found that just five days of a high-calorie diet were enough to cause measurable changes
08:08in the brains of young healthy volunteers
08:10in particular we saw a reduction in insulin sensitivity in the brain
08:16previous studies suggest that this is associated with changes in appetite and satiety
08:22what's especially remarkable is that these effects were still detectable two weeks after the intervention had ended
08:29in other words the changes caused by the high-calorie diet persisted beyond the actual period of overeating
08:36researchers believe these changes may be one of the first steps towards obesity and other health problems later in life
08:43Mira Krupp wants to keep losing weight
08:45to do that she knows she has to stick to her new eating habits
08:49her next appointment is in eight weeks
08:53until then she's logging everything she eats in an app on her phone
08:58and she's seen results already in four months she's lost 10 kilograms
09:07one of the biggest changes is that I'm eating completely different foods than I used to
09:12I'm much more aware of what I eat and I feel fuller than I did before
09:16I hope I can keep it up I feel good
09:19I've developed new routines and for the first time in my life
09:23I feel genuinely comfortable and confident about my eating habits
09:27I'm feeling very positive about things
09:32Mira Krupp's experience shows that cravings for unhealthy snacks can be managed
09:37the challenge now is making those healthy habits stick
09:44sharing a meal with friends can get tricky if you haven't checked who eats what
09:48one might not eat meat another dislikes fish while a third hates the smell and taste of garlic
09:56or maybe someone's eaten something that went bad
09:59got food poisoning and never wants to see that on their plate again
10:04then there are certain foods that just don't agree with some people
10:09Sylvia Tribenek is fit
10:11she goes long distance running three times a week
10:14but four years ago her daily life was suddenly turned upside down
10:18about two hours after eating she'd get stomach cramps and diarrhea
10:24it got so bad that I started having severe sweating episodes and circulation problems
10:31I just couldn't cope anymore
10:33I'd just get into bed with a hot water bottle
10:36I started getting diarrhea more often
10:38I also couldn't finish my usual 10 kilometer run
10:46the symptoms persisted
10:48Sylvia underwent extensive testing and was eventually referred to a specialist at a hospital in Hamburg
10:56the patient had an abdominal ultrasound
10:59as well as a gastroscopy, a colonoscopy, stool tests and blood tests
11:04we found no evidence of inflammation
11:06no signs of any blockage in the digestive tract
11:09all the findings were normal
11:11so what was causing
11:15Sylvia's symptoms
11:17attention turned to her diet
11:19could it be a food intolerance
11:21or an allergy of some kind
11:24a food allergy is a reaction of the immune system
11:27the body mistakenly identifies harmless substances such as nuts or milk as dangerous and reacts
11:34typical symptoms
11:36typical symptoms include skin rashes, swelling, breathing difficulties or in severe cases
11:41life-threatening anaphylaxis
11:43even tiny amounts of the trigger food can cause a big response
11:51a food intolerance is different
11:53it has nothing to do with the immune system
11:56and instead affects the digestive system
11:59in these cases the body is unable to properly process certain components of food
12:05often because a specific enzyme is missing
12:07lactose intolerance is one example
12:11symptoms usually appear later and affect the gastrointestinal tract
12:15typical complaints include bloating, abdominal pain and diarrhoea
12:21unpleasant but generally not life-threatening
12:26in general, food allergies are far less common than food intolerances
12:30food allergies affect around 3% of adults
12:33whereas intolerances occur in roughly 30-40%
12:40an initial blood test should soon indicate whether Sylvia has a food allergy
12:43although a full assessment by an allergy specialist would be needed to confirm the diagnosis
12:51for now, the doctor's main aim is to find out whether she has any food intolerances
12:58she's being tested for lactose intolerance, the most common kind
13:03lactose, or milk sugar, is found in many dairy products
13:06but it's also hidden in a surprising number of processed foods
13:11normally when we consume foods containing lactose, like milk
13:15an enzyme called lactase in the small intestine
13:17breaks the milk sugar down into the simple sugars glucose and galactose
13:23people with lactose intolerance have no lactase
13:26or very small amounts of it
13:28so the lactose remains undigested
13:30and passes into the large intestine
13:32where it's fermented by bacteria
13:34this produces gas and draws water into the bowel
13:38leading to bloating, abdominal pain and diarrhoea
13:41to find out whether she is lactose intolerant
13:44Sylvia undergoes a hydrogen breath test
13:47she drinks a solution containing lactose
13:50and then blows into a testing device every 30 minutes
13:53the clear results show that Sylvia is lactose intolerant
13:58I had stomach pain and felt extremely full
14:01almost like I'd eaten far too much
14:04Sylvia now has to change her diet
14:06generally speaking we first recommend reducing your lactose intake
14:12a completely lactose free diet isn't usually necessary
14:16in fact eliminating lactose entirely can sometimes lead to more problems later on
14:20after a period of reduction patients can gradually try increasing their intake again
14:26lactase supplements can also help reduce symptoms
14:31Sylvia now takes lactase tablets
14:33but only when she's eating out
14:34at home she cooks and bakes without lactose
14:37her symptoms have improved
14:39but her blood exam also suggested a possible food allergy
14:43so she'll need further tests with a specialist
14:47the second most common intolerance is known as fructose malabsorption
14:52around one in three people are affected
14:54although most don't even know it
14:56those affected often need to avoid fruits such as mangoes, grapes, apples and dried fruit
15:01as well as foods high in fructose
15:04including jam and agave syrup
15:11gluten intolerance or celiac disease
15:14is different from other food intolerances
15:16gluten is found in grains such as wheat, rye and barley
15:20but calling celiac disease an intolerance isn't really accurate
15:28celiac disease is a type of autoimmune disorder
15:30the immune system produces antibodies against gluten
15:34these then attack the lining of the intestine causing inflammation and tissue damage
15:41for a long time, Lili Hessler couldn't tell whether her stomach pain, fatigue and skin problems were connected
15:52I often felt a bit unwell and had stomach aches after eating things like pizza
15:57I also had iron deficiency which people often said was normal for women
16:01and I've had acne for a few years
16:04a nutritionist referred her to Dr. Viola Andresen with a suspected diagnosis of celiac disease
16:10blood tests revealed antibodies against gluten
16:13and a sample taken from the lining of the small intestine during an endoscopy showed clear signs of the condition
16:21it was a shock
16:23it really restricts your everyday life
16:26I just had to get used to what I could and couldn't eat
16:31there's no cure for celiac disease
16:33but it can be managed very effectively with a strict gluten free diet
16:37even tiny amounts of gluten can be enough to cause harm
16:44the diet has to be very strict because even traces of gluten can trigger the inflammatory response
16:50if someone continues eating gluten there's ongoing chronic inflammation in the intestine
16:55and in the long term this can even increase the risk of developing a type of lymphoma in the intestinal
17:01lining
17:02anyone with celiac disease is strongly advised to follow a completely gluten free diet
17:08celiac disease can develop at any age and often remains undetected
17:12around 1-3% of people in Germany are affected
17:16though the true number may be higher
17:18at the same time more people are avoiding gluten and lactose without a diagnosis
17:23which can increase the risk of nutrient deficiencies
17:28Lily is now feeling much better
17:30in a few weeks follow-up tests will show if her gluten free diet is working
17:35and whether the inflammation in her intestinal lining has subsided
17:42looking good and staying young
17:45apparently that's what we're supposed to want
17:47and the beauty industry has the answer
17:50collagen promises to make that dream come true
17:53collagen subs are everywhere right now
17:56but do they really help your skin?
17:59collagen makes up about 70 to 80% of your skin
18:02giving it elasticity and firmness
18:04but as we age collagen production slows down
18:07leading to wrinkles and sagging
18:09sun exposure, junk food, booze and smoking also do their bit
18:12collagen supplements are said to reverse that
18:15magic?
18:16actually, studies say that collagen subs might work
18:19but it's unclear if collagen alone is responsible
18:22or if it's an interaction with other ingredients in the supplement
18:25or solely due to those ingredients
18:27or if it's thanks to totally unrelated factors
18:30like lifestyle or hormones
18:32and there's no guarantee your body will send that collagen straight to your wrinkles
18:36it decides where to use it
18:38but here's the deal
18:39you can boost your natural collagen levels
18:41eat a balanced diet with plenty of protein
18:44whole grains, fruits, veggies
18:46and cut down on bad habits
18:47and that's not the only nutrient in the spotlight
18:51many people remember magnesium from chemistry class
18:54in its pure form
18:56it's a metal that burns with a brilliant white flame
19:00but in the body it supports healthy bones
19:02and helps turn sugar into energy for your cells
19:06on social media
19:07magnesium is recommended for just about anything
19:10one claim is that it helps with muscle cramps
19:14but is that really true?
19:18it's 30 degrees celsius
19:20but they're going full throttle
19:22in their free time
19:24Lisa Schmidt and Anne-Kathrine Abt
19:26hit the tennis court to train
19:27because weekends mean league matches
19:29which push their leg muscles to the limit
19:34to keep muscle cramps at bay
19:36both rely on magnesium before and during games
19:39Anne-Kathrine takes it in tablet form
19:42while Lisa eats bananas
19:43which contain about 27 milligrams of magnesium
19:47per 100 grams
19:49I hope it stops my muscles getting tired
19:52or cramping up
19:53just helps me stay fitter
19:56I hope it helps my muscles relax
19:58and that I won't be quite as sore
20:00as I normally would be the next day
20:04but can magnesium really prevent muscle cramps
20:07or at least stave them off
20:08as it's often claimed
20:10that's what Christoph Skuczyk and Michiel Baeringer want to find out
20:15so far the scientific data for magnesium is pretty underwhelming
20:21the evidence that magnesium helps is actually really thin
20:25there's hardly any solid scientific backing for it
20:29and most of the supposed benefits are anecdotal
20:31there's a great review that's updated regularly
20:35and it shows that magnesium might help pregnant women
20:37but beyond that the evidence is generally quite weak
20:42what we do know is that muscle performance
20:45is connected to electrolyte levels
20:47including magnesium
20:48but those levels don't seem to be the deciding factor
20:51when it comes to muscle cramps
20:53this was shown among other things
20:55in studies with ultramarathon runners
20:59the main triggers for cramps
21:01are now believed to be muscular fatigue
21:03from overexertion or lack of training
21:05tight contracted muscles
21:07and high temperatures
21:11so if magnesium isn't the issue
21:13how do you prevent muscle cramps?
21:16that's the speciality of Ursula Manunzio
21:19an expert in sports and nutritional medicine
21:22she advises both professional and recreational athletes
21:28I look at diet, hydration
21:30and any orthopaedic issues or muscular imbalances
21:35she works as part of a team
21:37alongside sports orthopaedists and physiotherapists
21:40today Andreas Tourasan is here for his second appointment
21:44the 35-year-old is a professional ice hockey player in Cologne
21:48following a calf injury
21:50he's been experiencing more muscle cramps
21:52I had a little bit before in my calf
21:56and after I got my injury
21:58I started to get more and more cramps
22:00especially when I wake up in the morning
22:03and after some hard physical activities
22:06and now I want to get to the root of the problem
22:10and try to see what I can do to help it
22:13as well as assessing his training level
22:15and muscle condition
22:17the team will also analyse his diet
22:19for the next few weeks he'll document exactly what and when he eats
22:23magnesium may not play a decisive role in preventing cramps
22:27but deficiencies in other electrolytes often do
22:30especially sodium and potassium
22:35potassium is an electrolyte involved in almost all bodily processes
22:40and it's incredibly important for performance
22:43a lack of sodium doesn't just potentially cause muscle cramps
22:47it can even lead to heart rhythm disturbances
22:51but you don't need supplements for these electrolytes
22:54not even as a professional athlete
22:58what really matters is a balanced diet and enough fluids
23:03tailored to the level of physical activity
23:07you should eat something small before training
23:10like a banana or muesli
23:12and during training you should drink regularly
23:15and I wouldn't recommend just water
23:19her tip for heavy exertion is apple juice with soda water
23:23and a pinch of salt instead of magnesium tablets
23:26a few sips every 15 minutes
23:28it provides carbohydrates, potassium and sodium
23:32for snacks, carbohydrate-rich foods like bananas and apricots
23:36salted nuts offer a good source of energy and salt
23:44for a long time scientists believed that cramps occurred
23:47because muscles weren't getting enough nutrients
23:51but we now know that cramps are primarily a neural issue
23:54muscle activity is controlled by nerve cells in the spinal cord
23:58known as alpha motor neurons
24:01they regulate how active our muscles are
24:03if these alpha motor neurons become hyper excited during exercise
24:08a muscle cramp occurs
24:10they send too many signals to the muscle
24:15which happens especially when muscles are fatigued
24:20so if we understand that this imbalance plays a role
24:24especially when muscle fatigue increases
24:26and the muscle is in a tight contracted position
24:29then we should really try to address those factors
24:32training to improve resistance to fatigue
24:35might actually be a better therapeutic approach
24:40for Anne-Kathrine Erbd and Lisa Schmidt
24:43to avoid cramps during long, hot match days
24:45they'd need to train more intensively during the week
24:48and if a cramp does hit
24:51there's an unusual home remedy to calm those motor neurons
24:54pickle juice
24:55an American researcher discovered it by accident
25:00drinking or even gargling the acidic pickle brine
25:03activates specific receptors in the mouth and throat
25:06early studies suggest these receptors dampen the activity signals
25:10from the motor neurons to the cramping muscle
25:13the hyperexcitation is reduced and the cramp stops
25:17the effect seems to kick in with about one to two minutes
25:22so it has a direct immediate impact on stopping the cramp
25:29it's enough to drink about one milliliter of pickle juice
25:32per kilogram of body weight
25:37Lisa and Anne-Kathrine plan to ditch the extra magnesium from now on
25:41and if a muscle cramp does strike
25:44they're willing to give pickle juice a try
25:50so there is no super nutrient with super powers
25:53that's why our top tip is still the good old balanced diet
25:58boring? maybe, but hard to beat
26:01see you next time, bye bye
26:03bye
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