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Archive for the ‘Diet and Exercise’ Category

Weight loss: Top 10 exercises to help lose belly fat – how to burn the most calories – Express

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Weight loss can be achieved by burning off more calories than are taken in. When working out, some exercisescan burn more fat than others, research revealed.

When trying to lose weight, opting for a healthy diet plan will help speed up results.

Adding exercise into the routine can also speed up the metabolism and help burn more calories, according to experts at

They stated: "The 'calories in versus calories out' model is based on the idea that to maintain a stable weight, the number of calories you eat needs to match the number you expend.

"'Calories in' refers to the calories you get from the foods you eat, while 'calories out' is the number of calories you burn."

The experts suggested calories are burned through a person's basic metabolism, through digestion and by exercising.

They added: "The leftover calories you get from your diet are meant to fuel your physical activity, including workouts and everyday tasks like walking, reading, and washing dishes."

There are lots of different ways to workout and burn extra calories.

Some exercises will help slimmers shift extra weight more than others, according to research by


The data showed playing squash could actually burn the highest number of calories for an average person in one hour.

This is closely followed by running, rugby, skipping and martial arts, which all burn around 738 calories in one hour.

Of all the exercises monitored, yoga burned the fewest number of calories, at 185 per hour.

Weightlifting, sailing, pilates and surfing are also some of workouts that burn the least, at around 221 calories in an hour.

Squash - 886 calories

Running - 738 calories

Rugby - 738 calories

Martial Arts - 738 calories

Skipping - 738 calories

Boxing - 664 calories

BMX or Mountain Biking - 627 calories

Swimming - 591 calories

Rock Climbing - 591 calories

While the coronavirus lockdown means Britons may have to change how they exercise, some home workouts could still help to burn many calories.

Finding some form of movement can be beneficial for physical and mental health.

Managing director of Stefan Balkenende stated: "Whether you take up sport as a hobby to build muscle or help your mental health whatever it may be you need to enjoy the activity you choose to participate in.

"Enjoyment in exercise contributes to the endorphins that the brain releases and this has a great impact on your mental and physical wellbeing. And, if you enjoy it, you are far more likely to keep it up!

"Through our research we know sports like Squash, Running and Rugby will give you a cracking burn calorie-wise, but they may not be the right fit for you personally.

"Its all trial and error; find the sport you enjoy most.

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January 31st, 2021 at 8:52 am

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This One Exercise Melts Fat Faster Than Any Other, Says Science – Eat This, Not That

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The workout that melts fat fastest is also one of the quickest, typically taking less than 20 minutes from start to finish. Known as high-intensity interval training or HIIT, it requires you to move fast, very fast for a very short period of time. One researcher goes as far as calling it the "one-minute workout," because one version of this training method amounts to just 60 seconds of intensely strenuous exertion, 20-second bouts broken up by periods of rest, a sequence that's repeated multiple times.

You probably recognize this exercise techniqueas it has been written about here and elsewhere many times. But have you tried it? And, if so, have you done it correctly and endured this rigorous style of exercising long enough to notice results?

HIIT works. A number of studies have shown that short, vigorous workouts improve markers of good health like aerobic fitness, lower blood pressure, and more stable blood sugar. Workouts like HIIT can also burn more calories and reduce more visceral fat than typical endurance exercises like walking, running, and cycling at a moderate pace will when done for an hour or more.

How so? The science is complicated; strenuous exercise triggers certain changes on the molecular level that result in what's known as excess post-exercise oxygen consumption or EPOC. In other words, after exercise, you get a metabolic after-burn for about 24 hours where you burn more calories than normal.

More important than weight loss are the aerobic fitness benefits derived from quickie exercise sessions, say researchers. In a groundbreaking study from McMaster University in Canada published in PLOS One, researchers demonstrated that just one minute of intense effort in a 10-minute workout was enough to reap the rewards. In the study, 14 sedentary overweight men and women were asked to do a 10-minute workout on stationary bicycles, pedaling as hard and fast as they could for three 20-second intervals with 2-minute rest periods of slow pedaling in between. With a warmup and cool-down, the entire workout took just 10 minutes, 60 seconds of which was intense effort. After six weeks of these 10-minute workouts done three times a week, the cyclists significantly improved their aerobic capacity by 12% on average, lowered blood pressure numbers, and enhanced other markers of aerobic and muscular fitness. (Related: Simple Ways to Keep Your Heart Healthy.)

That's good news for people who blow off exercising because they say they don't have time to fit it into their busy days. This study proves it takes just one minute of hard work in 10 minutes of your precious workout time.

And it doesn't have to be performed on a stationary bike. Martin Gibala, PhD, professor of kinesiology at McMaster, and one of the lead researchers of the study, says almost any type of exercise can be performed as sprint-style intervals. He wrote a book The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter detailing several ways to incorporate HIIT training into your busy life.

One caveat: Sprint intervals are super, super difficult. People who don't get results most often aren't pushing themselves hard enough, trainers say. It's physically and psychologically challenging. You have to be OK with feeling discomfort.

"I tell people to imagine a bloodthirsty Rottweiler is chasing them and trying to take a bite out of their hamstring run like your life depends on it," says Denver-based personal trainer and fitness writer Eric C. Stevens. He makes another critical point: "To stay motivated at that level of exertion choose an exercise that you love doing. For me that's boxing and martial arts because of the skill set required and the sense of community." (Related: 10 Easy Ways to Burn Fat in 30 Minutes)

But it can be any activityrowing classes, cycling, brisk walking, even resistance trainingany activity where you can push yourself to near exhaustion for short bouts.

Stevens suggests two basic types of sprint intervals to try if you want to sample this super-fast way to get fit. But first, a critical step to avoid injury: Begin each HIIT workout with a total-body dynamic warm-up for three to five minutes, he says. Do arm circles while marching in place, jumping jacks, jump rope, inchworms, anything that gets all your limbs involved and raises your heart rate.

Use a stopwatch or clock with a second hand to keep time. After your warm-up, begin running, cycling, or rowing for 30 seconds at a light intensity. Next, do 20 seconds at a high intensity where you find it difficult to talk in complete sentences. Without resting, go right into a 10-second segment of maximum "rottweiler-in-pursuit" effort. You'll know you're pushing hard enough if you're too winded to speak. Repeat the 30-20-10 sequence four more times, followed by a three-minute cooldown of walking and stretching.

Always begin with a dynamic warmup for three to five minutes. Tabata training follows a 20-10 sequence. You begin with 20-seconds of high-intensity, all-out effort, followed by 10 seconds of rest (very slow pedaling or walking). Repeat the pattern seven more times for a total of four minutes. End with a cooldown.

"You can play with those interval times as long as you are getting the intensity," says Stevens. "Anerobic training takes a monstrous effort. It also feels terrible at times. But if you want the body of a dancer, a gymnast or sprinter, you have to train like one."

Since HIIT is so physically taxing, be sure that you are healthy enough before trying this exercise strategy. Visit your physician for a full physical exam.

Also, note that trainers like Stevens and researchers like Gibala stress that the most effective and efficient way to lose weight and maintain the weight loss is not through exercise but by reducing calories through a healthy diet. If sucking wind isn't for you, you may be interested in Lazy Ways to Lose Weight All Year Long.

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This Guy Shared the Diet and Workout That Helped Him Lose 40 Pounds and Get Ripped –

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In a recent video, YouTuber Stuart Carter looks back on his recent body transformation, sharing the lifestyle changes he made which have helped him burn fat, build muscle, and sustain his weight loss. His journey began in November 2019, when he weighed in at 198 pounds and struggled with self-confidence and body image issues.

"That is, by far, the heaviest I've ever weighed," he says. "I had love handles, a very flat chest, very skinny arms, no definition anywhere... I just assumed I would always be this 'skinny fat' guy."

Resolving to make a change, Stuart started with immediately overhauling his nutrition, lowering his daily calorie intake, and began an exercise regime consisting of a full-body workout three times a week and running twice a week. After six months, as his strength and endurance grew, he progressed to training every day, with a combination of traditional bodybuilding splits, high-intensity interval training (HIIT) and boxing workouts.

After nine months, he weighed 158 pounds, a total loss of 40 pounds. He acknowledges that the weight loss will not have been all fat, but he is pleased with the increased visible muscle definition he has seen as a result of his training, particularly in his shoulders and abs. "It's the first time in my life I've ever been able to see my obliques and those top abs popping through," he says.

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Keen to continue building strength and muscle, Stuart is currently maintaining his weight at around 168 pounds after upping his calorie and water intake. "We've all got way too busy a life to maintain that low a level of body fat all year round," he says.

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This Guy Shared the Diet and Workout That Helped Him Lose 40 Pounds and Get Ripped -

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January 31st, 2021 at 8:52 am

Shannon Sharpe Credits His Strict Diet With Helping Him at the Gym: Im Crushing Guys in Their 20s and 30s – Sportscasting

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Hall of Famer Shannon Sharpe retired from the NFL after the 2003 season. Now, hes 52 old enough to join the AARP but Sharpe still has an intense fitness and diet regime. He could run circles around many guys half his age, even some current NFL players. One reason the Fox Sports personality can stay in such great shape: His day starts when most people are still asleep. Here are all of the details.

RELATED: Michael Jordan Left Skip Bayless Breathless With Gambling Games After Practice

Sharpe went to college at Savannah State. Even though thats not a major football school, he played well enough for the Broncos to pick him in the seventh round of the 1990 NFL draft. After that, he outperformed his draft position considerably.

In 14 seasons, the tight end caught 815 passes for 10,060 yards and 62 touchdowns. His reception and yardage totals are both the fourth-most in NFL history among tight ends. In 18 postseason games, he added another 62 receptions for 814 yards and four scores. His postseason success helped him win three Super Bowl rings, two with the Broncos and one with the Ravens.

RELATED: Just How Bad Was Skip Bayless High School Athletic Career?

Sharpe talked withGQabout his health and fitness routines. He changed his workout routine a bit in retirement. But it is still rigorous and more than what many people 20 years younger than Sharpe do. This work ethic was instilled in him at a young age when he worked on Georgia tobacco fields when he was a kid. Being an athlete helped, too. Sharpe says as an athlete, I had conditioned myself to stay on a strict schedule, whether thats for work or even finding just a few minutes to relax. So I kept that.

He says its about quality of life, not quantity of life, which is why he gives everything he does 100% effort. Hes in such good shape that he says he is crushing guys in their 20s and 30s at the gym. Sharpe also gets the motivation to work out fromhis co-host, Skip Bayless, who wouldnt let Sharpe hear the end of it if he ever skips a day of workouts.

Sharpe detailed his diet and workout routine in the interview, saying he tries to exercise at least three or four days a week, with a couple of days with two workouts. He does free weights, then takes some time to rest which includes eating and spending time with his dogs. Then after his break, he does CrossFit, including kettlebells, the row machine, and bikes. He says he likes to mix things up to keep from getting bored and to confuse his body, which helps him stay fit.

As for his diet, his breakfast varies depending on the day, but usually includes something along the lines of egg whites, oatmeal, and fresh fruit. For lunch, Sharpe usually has some grilled chicken, bison meatballs, brown rice, and steamed vegetables. And he ends his day with dinner, which typically includes turkey, pork, a salad or steamed vegetables, with broccoli being his go-to for steamed veggies.

He admits that his fitness routine isnt as structured as it was during his playing career, and he tries to enjoy [himself] a little more. But the older he gets, he doesnt have the advantage of youth or the ability to spend hours a day exercising, which is why he tries to monitor what he eats, which includes lean proteins, egg whites, and vegetables. He does have some indulgent foods, though, which include pancakes, French toast, and chicken tenders.

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How do binge eating and drinking impact the liver? – Medical News Today

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Written by Jocelyn Solis-Moreira on January 31, 2021 Fact checked by Harriet Pike, Ph.D.

A recent study that simulated a tailgate party found that eating foods high in carbohydrates while consuming relatively lower amounts of alcohol was associated with increased liver fat.

Tailgating refers to a social gathering where people serve and eat food from the back of a parked vehicle, often in the car park of a sports stadium.

Although this tradition has not been possible during the pandemic, some have continued the tradition virtually.

While tailgating can energize fans, it can also lead to excess eating and drinking, negatively affecting a persons health. The Centers for Disease Control and Prevention (CDC) recommend not drinking, or sticking to two alcoholic drinks or fewer a day for males.

To study the effects of overconsumption on the body, researchers from the University of Missouri studied bodily changes after a tailgate party. Their results appear in the journal Alcohol.

The researchers had several criteria for inclusion in the study. They focused on males aged 2152 years with a sedentary lifestyle, which involved fewer than 3 hours of aerobic exercise per week.

The participants all had overweight or obesity, with body mass indexes (BMIs) of between 25.1 and 51 kilograms per square meter, and a waist circumference of fewer than 55 inches.

Participants were nonsmokers, did not have diabetes, and had no preexisting thyroid or kidney conditions.

For safety reasons, participants needed to report greater than moderate alcohol consumption, which the study defined as consuming alcohol regularly in the past year.

However, people who drank heavily, such as more than 16 alcoholic beverages a week, were excluded from the study.

A total of 18 males completed the research study.

To prepare for the tailgate experiment, the researchers instructed the participants to swallow deuterium oxide, also known as heavy water, twice daily for 3 days before starting the study.

This allowed the scientists to assess rates of lipogenesis, the metabolic process of forming fat.

The scientists also told the participants to follow their regular diet but avoid alcohol the night before the study.

On the morning of the simulated tailgate, scientists checked each participants vital signs. They then took blood samples before providing them with a light breakfast.

The researchers also used dual-energy X-ray absorptiometry to measure body composition.

Around 11:00 a.m., researchers took another blood sample and then encouraged participants to eat and drink for the next 5 hours. The foods ranged from hamburgers to cupcakes. The team collected blood samples every hour and measured participants breath alcohol content every 30 minutes to ensure they reached the desired level of intoxication.

In addition, 14 of the 18 participants underwent magnetic resonance spectroscopy (MRS) of the liver. This allowed the researchers to glimpse the level of fat in the liver.

After the 5-hour experiment, the participants stayed overnight in the research center. The scientists took a final blood sample in the morning, and each participant was given breakfast and discharged once their breath alcohol content was zero.

Before the experiment, 8 of the 18 participants kept a food diary for 3 days, which showed an average intake of 2,748 kilocalories (kcal) each day. On game day, people ate well beyond this, consuming an average of 5,087 kcal.

When broken down into food groups, 32% of the total calories consumed came from carbohydrates, 35% from fat, 10% from protein, and 23% from alcohol.

Alcohol consumption resulted in an average breath alcohol content level of 0.08 meaning participants were legally intoxicated in the United States.

When looking at changes in the body, the group showed a higher level of plasma insulin after eating and drinking. Lipogenesis also increased, but overall, the group showed no changes to liver fat.

Interestingly, in the present group as a whole, only the amount of alcohol consumed during [the 5 hours of eating and drinking] was found to be significantly related to the increase in percent [lipogenesis], write the authors.

However, when looking at each participant who completed the MRS scan, they found different responses.

Surprisingly, we found that in overweight males, after an extended duration of eating and drinking, metabolic responses were not uniform and revealed significant individual variation in the ability to protect the liver from nutrient toxicity, the authors write.

Nine participants showed increased liver fat, five participants showed lower liver fat, and one participant experienced no changes.

The individual responses prompted the researchers to divide participants into two groups based on liver fat changes. Those with lower liver fat were less likely to have gained their calories from food and needed more alcohol to reach the specified breath alcohol range.

Lipogenesis was the only predictor of the differences in liver fat between the two groups.

A potential explanation of these findings is that high carbohydrate consumption may have a greater impact on liver fat than alcohol in some people, says corresponding author Dr. Elizabeth Parks.

Given the high prevalence of overconsumption of food and alcohol in the U.S., further studies are needed in a larger population. Our goal is to understand differences between people in how they respond to excess food and alcohol. It may be that limiting meal carbohydrates may protect the liver.

Dr. Elizabeth Parks

A major limitation of the study was that it only included males. Not including females excludes a good portion of people that go tailgating.

Including females in the data analysis may have affected the results, as alcohol is processed differently in females than males. According to the National Institute on Alcohol Abuse and Alcoholism, females have proportionally less water in their bodies, leading to higher blood alcohol levels following drinking.

As a result, females may become more intoxicated than males who consumed the same amount of alcohol.

Also, due to safety concerns, the researchers regulated how much participants could drink during the tailgating simulation. The authors acknowledge this may not reflect drinking behavior at tailgate parties.

For instance, a survey by the American Addiction Centers found that people watching American football consumed between 6.2 and 8.4 alcoholic drinks on average, well above the level that would result in legal intoxication, with the highest number of drinks consumed in the stadium parking lot.

The researchers wanted to understand the effects of excessive food and drink consumption, using a protocol that mimicked real-life. However, there are no prior academic studies that show the average food and alcohol intake of spectators before and after sporting events.

Also, there is a possibility that the researchers interpretation of excess eating was no different from the average diet of an individual participant.

The researchers findings suggest that where participants received their calories from influenced liver fat production.

Eating many carbohydrates appeared to have a greater impact than other food groups and alcohol on increasing liver fat.

Given the high prevalence of overconsumption of food and alcohol in the U.S., further studies are warranted to understand better the interactions between personal consumption habits and individual metabolic variation in handling excess nutrients, conclude the authors.

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January 31st, 2021 at 8:52 am

Survey: 50% Of Americans Want to Lose Weight and Feel Healthier – The Beet

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If a new survey is any indication, this may be the year Americans get it together, health-wise. Working from home for most of 2020 meant easyaccess to the food pantry, and for 71 million Americans, unwanted weight gain.A new survey revealed that 60% of Americans want to feel healthier and 51% want to lose weight by exercising and changing their diets, including trying to eat more plant-based.

The survey, commissioned by biotechnology company Gelesis and released today, revealsamong1,012 adults polled,feeling healthieris the highest priority, followed closely by losing weight, and they are willing to try new diets and exercise routines to achieve their goals. Over one-third said they would even consider switching to a plant-based diet.

Respondents said they are open to trying new workout programs and adopting healthier diets:74% areinterested in trying a new exercise program to help them lose weight; 65% are open to making a change to their eating schedule.When it comes to diets,55% would consider trying a diet such as keto or Paleo, while 38% would consider making the shift to a vegan or vegetarian lifestyle to lose weight.

Health has taken on even greater importance since the pandemic began," said Elaine Chiquette, PharmD,Gelesis' Chief Scientific Officer. "While the majority of Americans gained weight during this challenging time, 2020 has also made many of us re-examine our habits."

She added: More than ever, we see people saying they need more support in their weight loss journey and focusing on how to live a healthier lifestyle. As we kick off 2021, we are all hopeful for a brighter, healthier future for America.

For 3 in 5 Americans,the weight loss journey is almost as miserable as being overweight. Respondents believe before the pandemic started, willpower, lack of time, and social lives held them back from losing weight. Now, 60% of Americans agree that losing weight has become more difficult over the past six months, not only because they lack willpower but also a lack of money and a support system.

Even with the obstacles they face, respondentsare hopeful that 2021 will be the yearthey adopt a healthier lifestyle. Of those surveyed, 25% would like this year to be the moment that they fit into skinny jeans; 22% would like to run a mile without stopping; 32% are motivated by the chance to feel good about their body in bathing suits, and 40% of Americans would just like to feel more confident in their own skin.

If the pandemic helps Americans decide to get healthier, change their diets to be more plant-based, and wake up to the importance of daily exercise, that would be a silver lining at last.

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What is the best diet for rheumatoid arthritis? – Medical News Today

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There is no specific diet for people with rheumatoid arthritis (RA). However, scientists believe that some foods may help ease the swelling that causes pain and stiffness.

This article explains what RA is and looks at some of the foods that might help relieve the symptoms. It also investigates whether some foods make RA worse and highlights some other ways that people can manage their symptoms.

RA is an autoimmune condition. This means that a malfunction of the immune system causes it.

More specifically, RA occurs when the bodys natural defenses attack the joints. This leads to painful swelling called inflammation. RA usually affects the joints in the hands, wrists, and knees. Sometimes, it can affect several joints at once.

The symptoms include painful aching or stiffness in the joints. People may feel extremely tired and weak, and occasionally, the condition can cause a low grade fever. Over time, RA can damage the joints permanently.

RA is a chronic, long-term condition, and there is currently no cure. Most people will have periods of remission, during which they have few or no symptoms. Other times, their symptoms will get worse. Doctors call these periods flare-ups.

People with RA can usually manage the condition by taking medications and making certain lifestyle changes.

Some experts believe that diet can help prevent flare-ups and manage the symptoms of RA. There is no specific diet that research has shown to help people with RA, but some foods may help control the painful swelling and support the immune system.

According to the Arthritis Foundation, many of these foods are part of the Mediterranean diet. They include:

Salmon, tuna, sardines, and anchovies are all rich in omega-3 fatty acids. According to the Arthritis Foundation, these fat molecules help fight the inflammation that causes joint pain in RA.

Fruits and vegetables are rich in antioxidants, which support the immune system. The fiber in fruits and vegetables may also help reduce inflammation.

Some of the best sources of antioxidants include blueberries, blackberries, cherries, strawberries, spinach, kale, onions, and broccoli.

Olive oil contains antioxidants, polyphenols, oleuropein, and oleocanthal. According to preclinical studies, these compounds have anti-arthritic and anti-inflammatory properties.

Nuts and seeds are useful for fighting inflammation. Walnuts, pine nuts, pistachios, and almonds are great sources of monounsaturated fat, protein, and fiber.

Experts recommend eating around one handful of nuts and seeds per day.

Beans are packed with antioxidants and anti-inflammatory compounds, including:

People with RA could try adding pinto beans, black beans, red kidney beans, or chickpeas to their diet.

Fiber is very important for heart and gut health. It can also help lower inflammation.

Some food sources of fiber include:

The Arthritis Foundation note that fats play a role in inflammation. As a result, people with RA should try to avoid trans fats. These are often present in baked goods, margarine, and fried foods.

Fats that people with RA should try to limit include:

Processed foods such as some ready-made meals, fast food, and cookies are often high in these fats. It is best to avoid these food items as much as possible.

The Arthritis Foundation also recommend that people with RA remove nightshade vegetables from their diet for 2 weeks to see whether or not they notice any difference in their RA symptoms.

Nightshade vegetables include eggplant, tomatoes, peppers, and potatoes. However, scientists need to do more research to investigate this theory before drawing any conclusions.

The Centers for Disease Control and Prevention (CDC) offer the following advice to people living with RA.

Many community and patient advocacy groups offer RA self-management courses and workshops. These tend to be free or inexpensive to attend.

During these workshops, people usually learn ways to manage pain, exercise safely, and stay in control of their condition.

When a person has RA, getting regular physical activity eases pain and helps the joints work better. It can also help people with the condition stay healthier for longer.

The CDC recommend getting at least 150 minutes of moderate intensity physical activity every week.

Having excess weight places pressure on the joints. In turn, this can make RA pain worse and prevent people from being active.

Losing just 1 pound (lb) (0.45 kilograms [kg]) of body weight will take 4 lb (1.8 kg) of pressure off the knee joints, for example.

The best way to lose weight and keep it off is by eating a healthful, balanced diet and exercising regularly.

People with RA should speak with a healthcare provider regularly. There are lots of treatment and management strategies available.

By working with their doctor, people with RA can usually maintain a high quality of life.

There is currently no cure for RA. It is a long-term condition that causes painful swelling in the joints.

Some scientists believe that certain foods can help with the symptoms. This is because some foods contain antioxidants, which support the immune system. Others contain compounds that may fight inflammation.

Some other ways to manage the symptoms of RA include staying active and maintaining a moderate weight.

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The Recovery Room: News beyond the pandemic January 29 – Medical News Today

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The coronavirus pandemic dominated the headlines and our daily lives for most of the past year. Medical News Today have covered this fast-moving, complex story with live updates on the latest news, interviews with experts, and an ongoing investigation into the deep racial disparities that COVID-19 has helped unmask.

However, this hasnt stopped us from publishing hundreds of fascinating stories on a myriad of other topics.

This week saw the launch of MNTs latest evidence-backed information hub, all about womens health, and thats where we begin this edition of the Recovery Room. Its a comprehensive resource with dozens of articles covering every aspect of the topic, with fresh content added continually.

Next, a hugely popular article on exercise, which will be useful for beginners as well as people looking to take their weight loss and muscle gains to the next level. We also cover cerebral pursuits, thanks to our evidence-backed guide to exercising your brain.

Along the way, we look at research into the phenomenon of clairaudience, how to follow a nutritionally-complete vegan diet, and why frying food is particularly bad for the heart.

We also have exciting news of possible treatments for two neurodegenerative diseases that could treat millions of people. Scientists say further research and development are needed, but identifying a protein linked to Parkinsons disease looks promising.

We highlight this research below, along with other recent stories that you may have missed amid all the COVID-19 fervor.

This week saw the launch of MNTs latest collection of evidence-backed resources, this time focusing on womens health.

Youll find over 70 articles on topics as diverse as nutrition, exercise, mental health, menopause, cancer, hormones, and sexual health. They include eight features that unravel the myths and misconceptions around womens health, as well as our recommendations for products and programs.

Click below for science-backed information and advice to help you live your strongest, healthiest life.

Learn more here.

This weeks most popular new article is all about losing weight and gaining muscle through exercise. Starting with pointers on choosing a workout, we explore the evidence for how often we should work out to lose weight or gain muscle.

Personal fitness goals determine which workouts to follow, so this article includes a range of beginner, intermediate, and advanced exercises that target all the bodys major muscle groups.

This article has attracted over 137,000 sessions since Monday, making it this years most popular so far.

Learn more here.

Some people claim to hear the voices of the dead, an experience called clairaudience. This week, MNT reported new research into this type of religious and spiritual experience and how it relates to auditory hallucinations in people with mental health conditions.

The United Kingdom study involved more than 200 people with varying spiritual beliefs. The researchers asked them to complete a survey measuring how absorbed they become in music, movies, or their own thoughts, as well as questionnaires relating to hallucinations, paranormal beliefs, and identity.

What did the researchers find? And how do people who experience clairaudience differ from the general population? Click below to discover more.

Learn more here.

Brain-derived neurotrophic factor (BDNF) is known to play a vital role in learning, memory, and maintaining brain flexibility, or plasticity.

A low-level form of BDNF, called mature BDNF (mBDNF), is linked with depression, while a high level of its precursor, proBDNF, is associated with inflammation and nerve degeneration, and may even trigger depressive symptoms. Existing blood tests have been unable to differentiate levels of these two forms.

However, MNT reported this week on a new test that can distinguish between the two forms more accurately. Researchers have since found that people with depression or bipolar disorder have significantly lower levels of mBDNF in their blood than control group participants without these conditions.

Learn more here.

A recent Recovery Room featured an article on myths about vegetarian and vegan diets. This week, we followed up with advice on avoiding nutrient deficiencies that may occur when following a vegan diet.

The article looks at which nutrients and minerals, such as vitamin B12, omega-3 fatty acids, are most likely to be lacking in these diets. It includes tips on how to boost levels of these nutrients through specific foods and supplements.

For a detailed explanation of the nutrients to target on a vegan diet, click below.

Learn more here.

Regardless of whether your diet is plant-based or includes meat and dairy, a new meta-analysis, reported in MNT this week, serves as a reminder of the danger of frying foods. Researchers analyzed 19 studies and found that people who ate the most fried foods had a 37% increased risk of heart failure.

Studies have already established correlations between consuming fried food and developing obesity, type 2 diabetes, coronary artery disease, and hypertension, but this research marks the first definitive evidence of a link with heart failure.

The article also looks at why frying food is so harmful compared to other cooking methods.

Learn more here.

We could be one step closer to developing a new treatment for Parkinsons disease. Scientists have identified a protein that can slow or even halt the progression of the condition in mice.

The protein is a neurotrophic factor a type of molecule that supports the survival and development of nerve cells that may protect the dopamine-producing neurons that become damaged in Parkinsons disease. It may even restore their function.

The researchers are now seeking an industry partner to assist in the development of this discovery. They hope their findings will pave the way for new treatments for some of the estimated 1 million people in the United States with Parkinsons disease.

Learn more here.

We also reported on a discovery relating to another chronic neurological condition, multiple sclerosis (MS). Researchers have found that people with this condition have low levels of oleic acid in their fatty tissues, which may lead to autoimmune reactions and inflammation that causes damage to the central nervous system. Symptoms of MS include fatigue, vision loss, and muscle weakness.

This article explores the role of oleic acid in the behavior of regulatory T cells that may have links with the progression of MS and other autoimmune conditions. However, further research is now needed to determine whether a diet rich in oleic acid can help treat MS.

Learn more here.

According to estimates, up to 22% of people gained weight over the past year of lockdown restrictions due to COVID-19.

But how has the pandemic led to such widespread weight gain? This article looks at the possible causes, as well as recommending strategies for losing weight during lockdown. And while exercise and nutrition are important, its also a good idea to consider your mental health and well-being.

Learn more here.

This weeks Recovery Room features articles that focus on keeping the body in shape, but what about giving the brain a workout too?

Our editors have compiled a list of exercises that could boost brain function and protect against age-related deterioration. Theres a varied selection to choose from, including meditation, playing games, learning a language, dancing, and of course, sleeping.

We also delve into the evidence of each activitys benefits, with an abundance of links to related MNT articles offering more in-depth analysis. Plenty to keep your brain busy into the weekend and beyond.

Learn more here.

We hope this article offers a taste of the stories that we cover at MNT. Well be back with a new selection next week.

We publish hundreds of new stories and features every month. Here are some upcoming articles that may pique our readers interests:

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The Recovery Room: News beyond the pandemic January 29 - Medical News Today

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January 31st, 2021 at 8:51 am

What Is Heart-Healthy Diet? These 7 Simple Eating Tips Can Protect Your Heart – Self

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Then theres the fact that naturally fiber-rich foods, like whole grains, are packed with additional helpful nutrients. Most whole grains contain B vitamins and minerals such as selenium and magnesium, says Dr. Feresin, which can help your body regulate blood pressure, ward off damage to the cells, and more.

If youre looking for ways to add fiber, Dr. Feresin recommends choosing whole wheat pasta or brown rice pasta instead of regular pasta, brown rice rather than white rice, whole wheat bread instead of white bread, whole wheat cereal, and whole oats. Try the pseudo whole grains amaranth, chia seeds, and quinoa. Add quinoa to your salad or chia seeds to your yogurt or overnight oats, she recommends. High-fiber fruits and vegetables include raspberries, pears, apples (with the skin), bananas, green peas, broccoli, and Brussels sprouts.

Sodium is an essential mineral that helps control your bodys fluid balance. It honestly helps a lot of food taste really great, too. However, most of us consistently take in more sodium than we needand its that chronic overconsumption that can become an issue for your heart. That can mean more fluid in your blood vessels, potentially leading to an increase in blood pressure that can make your heart have to work harder to pump blood throughout your body, says Dr. Feresin.

To reduce blood pressure, the AHA recommends eating no more than 2,300 mg of sodium per day. Canned foods, preserved foods, and restaurant meals can be particularly high in sodium, Dr. Hong says. So can processed meats like hot dogs, salami, sausage, and ham. While delicious, the combo of sodium and saturated fat in these meats, especially if eaten frequently over time, makes them pretty unsavory for heart health, says Dr. Hong. In fact, the top source of sodium and saturated fat in the American diet is sandwiches. Which doesnt necessarily mean you need to swear off sandwiches foreverbut its good to know if youre specifically trying to eat in a way that supports optimum heart health.

Just as important as reducing sodium intake is upping your potassium intake, a mineral that counterbalances sodium in regulating your fluid balance, says Dr. Feresin. The average American consumes far less than the recommended amount of 4,700 mg per day.

Find potassium in apricots, prunes, oranges, squash, spinach, tomato, asparagus, beans, lentils, milk, yogurt, chicken, turkey, beef, salmon, and more, Dr. Feresin says. And to add flavor to dishes without sprinkling on extra salt, try adding seasonings, like herbs, hot spices, garlic, or saffron.

Fruits and vegetables are filled with fiber, and they are delivery vessels for lots of powerful micronutrients, including compounds called polyphenols. These bioactive compounds not only contribute to taste, color, and flavor of plant foods, but they also have antioxidant, anti-inflammatory, and anti-hypertensive properties, says Dr. Feresin. They help keep cholesterol from forming plaques, prevent blood cells from sticking together, improve artery dilation, decrease arterial stiffness, decrease blood pressure, and more, she says.

No one polyphenol can be considered the best, and theres no one particular piece of produce you should pick up every single day. Variety is the key.

One of the things that we believe is that those polyphenols are acting additively and synergistically, so its not just one; its actually more than one that is exerting the effect in the body, says Dr. Feresin. Thats one of the reasons why we advocate the increased consumption of fruits, vegetables, whole grains, and legumes, because you're not only going to be getting a single polyphenol. Youre going to be getting hundreds of polyphenols, and getting all the other nutrients as well.

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What Is Heart-Healthy Diet? These 7 Simple Eating Tips Can Protect Your Heart - Self

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January 31st, 2021 at 8:51 am

Herbalife survey: More Filipino consumers eating healthier in new normal –

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Premier global nutrition company, Herbalife Nutrition, recently released findings from the 2020 Diet Decisions Survey, which revealed that Filipino consumers are eating better. Among those polled, 53% said they have started eating more fruits and vegetables and 43% ate more plant-based food. Among the 11 Asia Pacific markets surveyed, the Philippines also ranked highest (62%) in their openness to plant-based foods/meatless options.The survey, which polled 8,000 consumers in eight Asia Pacific markets, including Australia, Indonesia, Japan, Malaysia, Philippines, South Korea, Taiwan, and Vietnam, also shed light into the motivations behind the consumers recent dietary and lifestyle changes, with the aim of inspiring more people to adopt better nutrition and lifestyle habits to improve their overall well-being now and into the future.These results are a good sign that Filipinos are becoming more mindful about their personal health. Making healthier food choices and becoming more open to plant-based and meatless options and staying physically active these are great ways to start combating obesity, which has been rising worldwide, said Dr. Rocio Medina, Vice Chairwoman, and Member, Nutrition Advisory Board, Herbalife Nutrition.Dr. Medina spoke about Reversing Obesity Among Filipinos during the Virtual Wellness Tour of Herbalife Nutrition Philippines. The monthly event is part of Herbalife Nutritions continuing efforts and commitment to raise public awareness on the importance of balanced nutrition and having a healthy active lifestyle.Obesity is recognized by leading health organizations, including the American Medical Association and the World Health Organization (WHO), as a chronic disease. It is associated with decreased life expectancy and co-morbidities and requires a long and comprehensive management approach to help people, Dr. Medina pointed out. She added that the WHO has even declared obesity as the as the largest global health pandemic in adults and is becoming a more serious problem than malnutrition.Citing figures from the Department of Science and Technology - Food and Nutrition Research Institute (DOST-FNRI), Dr. Medina said that one of three adults in the Philippines is obese and this trend has been increasing over time. A high prevalence of young adult obesity occurs across the country, with most obese young adults to be found in Luzon.Reversing obesityAccording to Dr. Medina, there are three factors that can help improve body composition:Increasing ones intake of high biological value protein, like isolated soy protein, egg white, beef protein, fish, poultry, and wheyDecreasing ones consumption of simple carbohydrates such as white bread, white sugar, and white rice.Increasing ones physical activity like doing strength training for 2 to 3 times a week and resistance aerobic training for 3 to 4 times a week.She also advised cutting down on added sugars.Choosing a healthy eating pattern low in added sugars can have important health benefits, Dr. Medina said.Top motivators for eating healthierAccording to the 2020 Diet Decisions Survey, 58% of the Filipino respondents have made a major change to their diet during the pandemic and 89% agreed that they had a specific moment during the pandemic when they realized they needed to change their diet. Among their top motivators include:Their health (82%) Weight loss (51%)More cost-effective (27%)Beyond making changes to their diet, 56% also started to exercise more, with consumers in Vietnam, Philippines and Indonesia leading the way.Filipino consumers believe they will emerge healthier from the pandemicAccording to the survey findings, 77% believe that they would emerge from the pandemic healthier than they were before and 88% claimed they already noticed a positive difference in their health since they changed their diet. Majority (83%) said they plan to keep the dietary changes that they made for a prolonged period of time.To help maintain their new diets in the new normal, Filipino consumers said having the following could help:Easy-to-follow meal plans (62%)Convenient alternatives that dont take long to make (45%)A health and wellness coach (40%)When it comes to meal plans, Dr. Medina said that a reduced calorie meal plan should be individualized. It should be selected to reflect the persons personal and cultural preferences.She likewise added that behavior coaching can also make a difference in improving ones habits.For many people, targeted behavior coaching, which transforms their eating, exercise, and other habits, known as intensive lifestyle intervention, can make a difference, Dr. Medina said.Concluding, Dr. Medina underlined the importance of nutrition education.Having education in an area helps people think, feel, and behave in a way that contributes to their success, and improves not only their personal satisfaction but also their community, she said.

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Herbalife survey: More Filipino consumers eating healthier in new normal -

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