Prolonged sitting has become a part of modern life. It's estimated that young people spend about six hours a day sitting, and this lifestyle is reported to negatively impact the functioning of blood vessels.
Previous studies have shown that even a mere 1% decrease in vascular function (measured by flow-dependent dilation, FMD) is associated with a 13% increased risk of heart disease, stroke, and heart attack.
In a new study, researchers wanted to find out whether dietary choices, particularly those involving natural foods rich in flavanols, could protect blood vessels from the negative effects of aging.
What are flavanols and why are they important?
Flavanols are plant compounds found in fruits, tea, nuts, and cocoa beans. Previous research suggests they improve heart health and may protect blood vessels during periods of stress.
The new research was published in the Journal of Physiology.
"Whether in the office, in the car, on the train, or at home, we expose our bodies to stress even when just sitting. Finding ways to reduce the impact of prolonged sitting on the vascular system could help us lower our risk of cardiovascular disease," says Dr. Catarina Rendeiro, Professor of Nutritional Sciences at the University of Birmingham and lead author of the study.
How was the study conducted?
To understand the effects of flavanols, researchers tested their effects in a controlled two-hour sitz bath beforehand.
The study involved 40 young, healthy men, half of whom exercised a lot and the other half exercised less.
Each of them drank one of these beverages:
- high flavanol cocoa drink (695 mg) or
-A cocoa beverage containing very little flavanol (5.6 mg).
Then they sat motionless for two hours.
Women were not included in the study because hormonal changes during the menstrual cycle can affect the body's response to flavanols.
The following measurements were taken before and after landing:
- Fibromyalgia (FMD) in the arteries of the arms and legs
- blood circulation
-blood pressure
- oxygenation of leg muscles
Cocoa, which is rich in flavonols, prevents the weakening of blood vessels.
The results showed that participants who consumed the low-flavanol beverage had the following characteristics:
-decreased blood vessel function (FMD),
-increase in diastolic pressure,
-weaker blood circulation,
- Decreased muscle oxygenation.
This occurred in both the group that exercised a lot and the group that exercised less.
However, the group that consumed the high-flavanol beverage showed no decrease in blood vessel function in the arms or legs. This is the first study to show that flavanols may prevent vascular damage caused by prolonged sitting.
"Our experiment shows that high levels of exercise do not protect the body from temporary vascular damage caused by sitting. However, after drinking the high-flavanol beverage, participants' vascular function remained unchanged, regardless of whether they were physically fit or not," said study co-author Sam Lucas.
The results also showed that the positive effects of flavanols were independent of exercise level, meaning they could help almost anyone.
How can we incorporate flavanols into our daily diet?
"Adding flavanol-rich foods to your diet is very easy. There are processed cocoa products that preserve flavanol levels. If you don't like cocoa, fruits like apples, plums, strawberries, nuts, and black or green tea are very common and readily available," says doctoral student Alessio Daniele.
Finally, Rendeiro emphasized that consuming foods and drinks rich in flavanols during sedentary periods is a good way to reduce the effects of inactivity on blood vessels.
"By taking short breaks, going for a short walk, or simply standing, we can significantly improve our long-term health," he said.
Practical
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