London, UK -- (SBWIRE) -- 11/10/2014 -- Many find it difficult to control their urges for certain foods when they are not busy, active or distracted. Running may be just the thing to help, says Chuck Newcomb MS, RD, CDE, a consulting dietitian and certified diabetes educator.
A recent study done at the University of Waterloo in Ontario, Canada looked at how the reward centers of the brain can be manipulated and what affects that would have on a person’s self –control. Twenty-one healthy females age 19 to 26 years received a type of magnetic stimulation called continuous theta-burst stimulation to the area of the brain known as the dorsolateral prefrontal cortex (DLPFC). The DLPFC is the part of the brain related to Executive Functions like management of cognitive processes, working memory, reasoning, task flexibility, problem solving as well as planning, and execution.
The study was published in Psychosomatic Medicine September 2014. Researchers examined two aspects of dietary self-control: visceral cravings and actual consumptive behaviors. Before and after each stimulation session, subjective food cravings were assessed using and standardized questionnaire. After the sessions they completed three measures of Executive Function as well as a bogus taste test.
Participants reported an increase in snack food cravings after active stimulation and they consumed significantly more snack foods than after a sham stimulation. In addition, the researchers found a decrease in functions of that brain that influence dietary self-control.
While this study used normal weight subjects, obese individuals tend to show a greater response to food cues. Visual food cues activate the brain regions crucial for reward processing. The authors suggest that, “…these findings provide direct evidence that the DLPFC plays a role in modulating one specific facet of food cravings: reward anticipation.” They also indicate that, ”…interventions focused at enhancing DLPFC activity, through aerobic exercise or other means, may result in increased dietary self-control, and subsequently improve disease management.“
So, doing regular activity like running can stave off those cravings for late-night snacks, the Watchfit expert reports. He gives 3 essential tips to get one started:
Doing anything is better than doing nothing
One should begin by walking and gradually increase the pace. After a while the person can start doing short periods of running then go back to the walking pace. In time the running becomes easier and one can sustain the faster pace for longer periods until they are able to run the entire time. It is better and easier on the body to walk fast than it is to run slowly. Whether one runs a mile or walk a mile, one burns the same number of calories.
Set goals
One can plan on working towards improvements in time, frequency, distance, and speed. A good idea is to look for races and running events they can participate in – often for a good cause. It’s better to run pretty frequently, at least every other day. Doing it only once or twice per week will keep one from improving – basically starting over each time. Use technology and tools to monitor the progress. Record your activity either with paper and pen or with a smartphone, pedometer or other device.
Whatever one does they should plan on doing it for a lifetime.
One should not overdo it, because of the increased risk of injury and burnout. A proper running form is essential. One should try not to bob up and down excessively. Land on the heels instead of staying on toes. Eventually landing lightly and more flat-footed will be natural. Acclimate to the elements. Unless one runs on a treadmill inside, one will have to adjust to seasonal changes. If a person runs routinely, their body will adjust to the heat and the cold. It doesn’t hurt to run in the rain or the snow. It’s a good idea to join others, but also be sure they are taking their own initiative and not just going because others are. If there is dependence on someone else, their eventual absence will doom all efforts.
About WatchFit
WatchFit is a health and wellness web platform with an expanding library of top-quality material provided by athletes, coaches and experts across various topics related to health, fitness performance and diet. Watchfit has recently launched a free app, providing entire plans by internationally renowned experts, Olympic medalists, and celebrity trainers, covering all fitness and dietary aims and goals.
Contact: Parisa Louie
Email: team@watchfit.com
Company Location: London UK
Address: 25 Eccleston Place London SW1W 9NF
Web: http://watchfit.com