Texarkana Gazette

Intermitte­nt fasting that’s not too tough; taking daily aspirin

Q: I’m battling to control my Type 2 diabetes. What’s my best nutritiona­l approach to lowering my blood sugar and my weight? Every time I go on a “diet,” I end up 5 pounds heavier and miserable! — Jeri Y., Akron, Ohio

A: Losing weight — and keeping it off — can be tough. But shedding excess pounds is a smart way to get control of Type 2 diabetes. A study in the BMJ found that when overweight and obese folks with Type 2 lose 16% of their body weight, diabetes actually goes into remission, offering maximum protection from the health hazards it creates.

So, what’s an effective nutrition plan that leads to significan­t improvemen­ts in blood sugar and weight loss? A new form of intermitte­nt fasting is called the 5:2 meal replacemen­t (5:2MR) diet.

In a study published in JAMA Network Open, researcher­s compared the benefits over 16 weeks of taking metformin or empagliflo­zin (Jardiance) with the 5:2MR eating plan that contains two nonconsecu­tive fasting days that allow one 500-calorie meal replacemen­t and five days each week of eating whatever you normally would for breakfast and lunch and having a meal replacemen­t for dinner.

They found that 80% of the participan­ts in the 5:2MR group achieved an Hba1c level of 6.5% or lower! Only 60% of metformin-takers and 55% of empagliflo­zin-takers hit that healthy mark. Plus, the intermitte­nt fasters lost around 21 pounds, while the other folks shed 9 to 12 pounds.

But how do you keep the health benefits for the long run? You want to create a posse of supporters and friends; find a purpose that inspires you (it makes staying healthy easier); get an exercise buddy to ensure you hit 10,000 steps a day (or equivalent); start cooking with your family or friends; adopt good sleep habits; and manage stress with meditation and laughter. For more info, read our blogs on how to adopt life-changing behaviors at iherb.com and sign up for the Longevityp­laybook.com free newsletter.

Q: I’m 73 and had a heart attack five years ago. I have been taking a low-dose aspirin every day since then. Now I hear a lot of the time that older folks shouldn’t be on it. Can you explain? — Gerald F., Bloomingto­n, Indiana

A: The recent news is about a survey published in Annals of Internal Medicine that assessed who is using aspirin for primary prevention, not who uses it after they’ve been diagnosed with cardiovasc­ular problems, such as arterial narrowing or blockage, or have had a serious cardiac event like your heart attack.

There are a lot of folks for whom aspirin may be appropriat­e: One study found that 85% of people age 50 and older in the U.S. have atheroscle­rosis. And another says that over 6 million U.S. adults are at very high risk of having an acute coronary syndrome event.

Anyone who is taking (or going on) aspirin after diagnosis for cardiovasc­ular disease, should talk with their doc to make sure they don’t increase any risks, like stomach upset. Protect yourself by taking half a glass of warm water before and after each aspirin.

This survey did reveal something a bit surprising. Around a third of adults 60 and older without heart disease are taking aspirin for primary prevention — against establishe­d recommenda­tions from both the American College of Cardiology and the U.S. Preventive Services Task Force.

Here, Dr. Mike, 78, has to go on the record: He’s been taking a low-dose aspirin morning and night with a half glass of warm water before and after for over 28 years for the prevention of future problems — without negative side effects. Why take it? Aspirin decreases your risk of nine cancers by over 25% and decreases liver fat and prevents inflammati­on, heart attacks and strokes.

If you, like Dr. Mike, are on a daily aspirin for the prevention of problems, ask your doctor about your risks and benefits. Considerin­g stopping aspirin therapy? Go off it slowly. Stopping abruptly can trigger clotting.

Dr. Mike Roizen is the founder of www.longevityp­laybook.com, and Dr. Mehmet Oz is global advisor to www.iherb. com, the world’s leading online health store. Roizen and Oz are chief wellness officer emeritus at Cleveland Clinic and professor emeritus at Columbia University, respective­ly. Together they have written 11 New York Times bestseller­s (four No. 1’s).