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Archive for the ‘Diet and Exercise’ Category

Henry Cavill Is Happy to Eat the Same Thing Every Day – GQ

Posted: August 25, 2021 at 1:49 am


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Its one thing to play Superman on screen, but its another thing entirely to walk around looking like a Kryptonian in your everyday life. And the first thing youre likely to notice when staring at Henry Cavill on Zoom are his shouldersnot even his Clark Kent jawline can distract from the small mountain range erupting from his humerus and clavicle. None of this is exactly news, given the multiple high-profile roles in which Cavill has transformed his body forThe DC universe, The Witcher, extremely buff Sherlock in Enola Holmesbut you truly cannot prepare for how mesmerizing those deltoids are.

Which is why Cavills latest role, as an ambassador for the supplement company MuscleTech is perhaps the most natural line on his resume. GQ caught up with the 38-year-old actor to find out how supplements influence his diet, his thoughts on pre-workout, and just how many meals a day you need to eat if you ever want shoulders like his.

GQ: Supplements are such a huge part of the fitness world, but I think something that can often be misunderstood, especially when youre first starting out. What was your journey with using supplements like?

Henry Cavill: It's an interesting thing, because I've been very fortunate over my career to have pros guiding me. As useful as that has been when it comes to physical results and how the body looks when I'm taking my shirt off on camera or whatever the case may be, it does certainly hinder my growth in knowledge. And so over the past couple of years, I've been trying to quiz my trainer, Dave Rienzi, more and more about the why of everything. Why is that going in? Why this rather than that? Aren't they both carbohydrates? Why this protein versus that protein? What does it mean when you do this before or afterwards? And so my journey is still very much in process.

Once you started asking those questions, was there anything that you were surprised to learn?

So I have a protein shake before bed, and there would be times where Id go, you know what, I want to lose a few more pounds, so I'm just going to cut the pre-bed shake out and not tell my trainer Dave. And itll be fine, because I'll be losing a few pounds and then I'll get back to showing progress photos and people will be like, Oh wow, look at the progress you made! But if I took three weeks off, when I would send Dave a progress photo, he would go, Okay, cool. So are you still taking the pre-bed shake? And I go, No, because I wanted to lose a few pounds.

That's when I started asking these questions because he then informed me that the problem with that logic is that, yes, you do have fewer calories going into your body, but you also go into a catabolic state with how hard you're training and how hard you're working. So actually what you're doing is you're losing muscularity while you sleep. So your body won't be looking as good. And almost immediately when I went back to the pre-bed shake, I was like, Yeah, the body looks better already. And for me, that was a massive learning point and a real shock. I thought, I need to start asking more questions and stop thinking that I can pull a fast one and pull the wool over his eyes.

I love that Dave instantly knew, too. Like, Hey, are you skipping that? But I think that's the preconceived notion, right? Don't eat before bed.

Absolutely. The protein shakes before bed, they are a real lifesaver for me. Especially with the amount of work, with the amount of output I have. It's important to make sure that all the right stuff is getting in at the right time so you don't lose anything and you're not wasting any time at the gym.

So youve got the protein shake right before bed, but what does a typical day of eating look like?

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Henry Cavill Is Happy to Eat the Same Thing Every Day - GQ

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August 25th, 2021 at 1:49 am

The protein count: Do you need supplements even if you dont work out? – The Indian Express

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For those who work out, protein supplements are a part of their life. Protein intake may vary from person to person, but a diet is incomplete without it.

Medical researchers advise against protein supplements for an average person, because the amount of protein every person requires depends on factors like age, sex, health and activity level. Ideally, your daily food should provide you with the required protein, say Dr Sanjay Shah, general physician, Fortis Hospital, Mulund and Shweta Mahadik, clinical nutritionist, Fortis Hospital Kalyan.

But many sports trainers continue to push them on amateur athletes.

The question then arises of whether you need protein when you exercise, particularly when you try to build muscle through weightlifting or other forms of resistance training. The doctors answer in the affirmative. The process of building muscle involves causing damage to muscle filaments and then rebuilding them, and this requires more protein, they say.

Why do we need proteins?

Protein is an essential macronutrient made up of amino acids. These chain-like compounds can be broken apart and put back together in a nearly endless variety of patterns which are used to create different kinds of cells.

Your body can make some of these amino acids on its own, but not all of them. The complete proteins found in animal products are your best sources of the essential amino acids that your body cannot produce.

But keep in mind that you shouldnt consume extra protein. Dairy products are also high in protein, as are certain green leafy vegetables and legumes. Too much protein can put a strain on your kidneys, so if youre using protein supplements to lose or maintain weight without working out, you need to balance your diet with fresh fruits, vegetables, whole grains, healthy fats and 1-2 litres of water per day. Tofu, soya milk, lentils, chickpeas, pinto beans, almond milk, nuts and oil seeds like sunflower, pumpkin seeds, sesame seeds etc., are rich sources of protein for vegetarians and vegans, they explain.

Consuming proteins in the right way

A healthy individual needs 1g protein per kg body weight per day. When training, however, they need about a half gram of protein per pound of body weight.

If you want to slim down or need more protein in your diet, feel free to have a protein shake on your off-training days. For example, if you skip breakfast or have a meeting to rush to in the morning, drinking a protein shake can provide you with the energy needed to function optimally. These, however, cannot replace meals; their role is to supplement your diet only, the experts say.

The risk factor is that all food and beverages provide calories. Protein supplements in the form of shakes and bars are no exception. They work best when used as part of a training program since they fuel your muscles into growth and increase fat burning.

Keep in mind

The doctors say that incorporating protein supplements in your diet with no workout at all is not recommended. If you go overboard, you may end up gaining weight especially if you have a sedentary lifestyle. You may also develop hyperaminoacidemia (excess of amino acid in the bloodstream) with nausea and diarrhoea symptoms; other health concerns may include kidney problems. Extra intake will slow down the kidneys metabolism.

If you need to consume more protein, but you do not exercise, it is best to have natural sources of the macronutrient as mentioned above coupled with minimum exercising. Remember to keep the nutrition factor high, and the calorie counts low if you arent exercising to burn off extra calories.

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The protein count: Do you need supplements even if you dont work out? - The Indian Express

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August 25th, 2021 at 1:49 am

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Work your muscles and rethink your diet: how fitness can help you through the menopause – The Guardian

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Sometimes your body notices things before your mind does: you might think youre so far away from the menopause that a hot flush is just a thing you can fake to get out of a boring situation, but your midriff knows better. Lucinda Meade, 57, is a physiotherapist and personal trainer. She has trained many clients through the menopause and says it tends to start with surreptitious weight gain around the middle, which they then cant shift. It may be accompanied by aches and pains in smaller joints, and an unappetising smrgsbord of mood changes, sleep changes, annoying visits to the GP to be given antidepressants.

All this makes perfect sense from a hormonal perspective, as another trainer, Sarah Overall, 51, describes: Oestrogen governs so many of your bodily processes, and one of the things its involved in is water regulation. Its a lot easier for tendons and ligaments and joints to become dehydrated. And that can also lead to a resurgence of old injuries. Plus, when your female hormones decrease, you go from having a gynoid shape, carrying fat on your hips and thighs, to android obesity, abdominal fat, which is a male shape.

But what are you supposed to do, fitness-wise? Should you power through the aches, pains and lethargy, or just give up on being fit until you are out the other side? Are there adjustments you can make to the way you exercise and eat? Can you make it any better by working up to it beforehand? Finally, are there any upsides to the menopause, or is it just an irksome creep towards death, only ameliorated by the fact that it happens to (half of) everyone?

Arj Thiruchelvam, a personal trainer who coaches elite athletes, says of this power-through or take-a-break dilemma: Always make the decision on a macro, rather than a micro, level. In macro terms, to give up exercise during your menopause would be a disaster as your muscle mass decreases with age at the rate of about 1% a year. For menopausal women, its much more substantial than that. You need muscle mass to protect your bones, not to mention, as Meade says, the fact that it decreases cell death, increases stem cells and decreases fat cells, which are a secretor of inflammatory markers. Ageing is all about chronic, low-level inflammation.

On a micro level, though, Thiruchelvam says, if youve had hot flushes throughout the night and not slept, its probably worth listening to your body and giving yourself a rest. Overall has a 10-minute rule: If I wake up and I dont feel like a workout, I think, Ill do 10 minutes and if I still feel rubbish, Im going to stop. Thats the biggest piece of advice I can give anyone 95% of the time youll feel fine after 10 minutes.

Its also important to have weekly rather than daily goals, and be flexible (mentally as well as physically): use your energy when you have it, rather than beating yourself up about the times you dont. This will mean prioritising yourself and flaking out of other obligations, but thats fine your oestrogens dropping, so hopefully youll be less of a people-pleaser, too.

Now all you have to do is completely change your perception of what kind of exercise you need and enjoy. Meade explains: A lot of women have done a lot of yoga and running and they really need to be coaxed into weight training. This will probably be different once millennials are menopausal, since they have a huge iron woman culture and are all over calisthenics (building strength using your own bodyweight). But women now in their late 40s and 50s will have had their formative years in the 1980s, when exercise was all about looking skinny and weight-training was unpopular. Younger readers may not believe it, but magazines were absolutely full of the perils of muscle-building, and how once youd given yourself huge beefy shoulders, thered be no going back.

But there is more than one way to skin this cat. Dancing, rock climbing, climbing trees, anything: find the thing that works for you, says Meade. But there must be some strength element. Elite athletes, being so body-literate, often notice sooner than the rest of us that something has to change. Jenny Stoute, 56, represented the UK in the Olympics in Seoul and Barcelona, taking bronze in the 4 x 400m relay, before she became Rebel, the Gladiator, in 1996. Her menopause started two years ago, and now she says she cant even jog. If I went out on the road, springing up and down, my hamstrings would be history. I know my lower back doesnt like too much impact. So Ill do weights and body-bearing stuff, go on the rower, go on the cross-trainer. To be fair, I dont really want to run 100 metres. I had my time. All I want to do is look after my body to the best of my abilities.

Its a really good idea to get ahead of this if possible. People go into the menopause like some ghastly blind date where you know its going to happen but you hope its going to be OK, Meade says. Everyone in their 40s should be thinking about getting themselves in tip-top shape so that when it happens, its as fine as it can be. Dont treat it like a lottery and dont wait until youre feeling crap and then try to make decisions in that state.

Besides strength training, what does this actually look like? Work on your diet, so that your blood sugar isnt fluctuating too much: this can stave off the worst of the hot flushes, and will also help with mood swings. Dont try a ketogenic diet but do use a protein calculator, as protein-rich meals can help in maintaining muscle mass. You might want to adjust your portion size to suit your reduced basal metabolic rate (this is the amount of energy you use at rest, doing basic tasks like breathing and keeping warm) or you might think, sod it, one thing at a time. Take vitamin D and calcium supplements, and omega-3s the first two for bone health, since the loss of oestrogen often causes osteoporosis, the third for mood.

Work on the dehydration, not just by gulping water when you remember but by learning to recognise your personal signs of being dehydrated, and figure out when in the day its at its worst. A lot of menopausal women say they suddenly have no tolerance for alcohol and start to see wine, especially, as a kind of kryptonite. But its essentially just that the concentration of alcohol in your blood is higher. Im not saying you have to drink just that, if you stay really well hydrated, maybe you can.

If you havent got a sympathetic GP, see a pelvic health physiotherapist. Your pelvic floor muscles weaken regardless of whether youve had children or not, so bladder control becomes an issue as well, Overall says. Trampolining is a famous no-no for the menopausal, but running can also highlight bladder-control issues. I personally wouldnt sweat it. Youre probably going to have a shower when you get home anyway. And thats not even the worst of it: A lot of women will have had untreated issues from childbirth and then the menopause hits, on top of maybe a tiny little prolapse vaginal atrophy is a nightmare, Meade says. Pilates, generally, and Kegels in particular will help. In addition, its a good idea to find out what your family history is, particularly with osteoporosis. The more likely you are to get it, the more important it is that you do the strength-building work that will protect your bones.

Everybody I speak to is of one mind on HRT: if it works for you, do it, and start as soon as you get symptoms dont wait until they are unbearable. There is a certain reticence about starting HRT, a misplaced stoicism, a sense that you only need it because youre weak. Most of the perceived risks of HRT are historical and have been substantially reduced by developments to the drug regimen; there is a negligible rise in the risk of breast cancer, for instance, with oestrogen-only HRT.

Menopause symptoms interact with one another in unhelpful ways: sleep deprivation because youre too hot doesnt help with the mood swings, and a low mood makes things look worse than they are. So many menopausal people, including fitness experts, take a harsh view of their changing bodies. The bloating is terrible, Overall says. People are looking at me for their fitness and I look like a Michelin man. Stoute says her own athletic past has made her more of a wreck. Anyone who used to be top of the tree in the sporting world is thinking, My whole body feels like its falling apart. Its almost like the fitter you are at your peak, the worse the other end becomes. I look her up on Instagram (@gorgeousfifties), and find she still looks incredible. Be kind to yourself sounds like a cliche, but its worth doing anyway.

And finally, is there anything good to be said for the experience? Meade delivers this rousing statement: Its a wake-up call. Youre likely to live until youre nearly 90. How do you want it to be? How do you want to feel? Make a plan for that. Its a reminder that you can make choices and change your life for the better. Dont be a victim; you can fix it. Im much fitter than I was before.

Overall agrees: Im not there yet, but friends whove come out the other side say its absolutely brilliant. You dont have to worry about periods any more, you dont have hormonal fluctuations, you feel great. Nobody has ever said to me, This is rubbish. I miss periods.

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Work your muscles and rethink your diet: how fitness can help you through the menopause - The Guardian

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August 25th, 2021 at 1:49 am

How tall will I be? A guide for parents and children – Medical News Today

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The height of a childs biological parents can be a good indicator of how tall a child will be, as genetics play a prominent role in determining height. However, this can vary, and siblings with the same parents may all reach different heights. Other factors, such as biological sex, overall health, nutrition, sleep, and exercise, during developmental years all factor into height and growth.

The height a person reaches by adulthood can depend on the genes they inherit from their biological parents, although some factors may mean a child does not reach their full potential height.

Nutrition and overall health during childhood and adolescence also affect human growth and height. Over hundreds of years, the average human height has increased due to improved nourishment in children and a reduction in illness and infections.

This article explores methods people may use to predict height, factors that affect growth in children and adolescents, and when to speak with a doctor if growth becomes a concern.

A combination of genetics and external factors can affect how tall a child will grow.

Health experts believe that 80% of a persons height is genetic. This means the height of biological parents can be an indicator of a childs height, although this is not always a reliable predictor.

Siblings with the same parents can vary in height, and one child in the family may be taller or shorter compared to the rest of the family.

Other factors, such as nutrition, illness, or premature birth, can also play a part in height and growth and may prevent a child from reaching their full potential height.

Learn more about which factors can influence a persons height.

According to Johns Hopkins Medicine, people may wish to try the following formula for predicting how tall a child will be:

However, note that predictive methods such as these are not concrete, and a childs adult height could change depending on different factors.

Learn how to measure height accurately.

According to the Society for Endocrinology, people can usually expect the following average growth patterns in children and adolescents:

Learn about the signs and stages of puberty.

Most females will have a growth spurt in the year before they start their first menstrual period. Their feet and hands will likely increase in size first, followed by the rest of the body.

Female growth slows down after their first menstrual period, but females will usually still grow 12 in after this time.

According to health experts, males usually have a growth spurt in puberty 2 years after most females. The peak time of growth is before sperm develops, and males will grow about 9 cm a year. Males also usually have longer growth spurts than females.

According to the Society for Endocrinology, there is no set age for when males and females will stop growing. Once a person has gone through all the stages of puberty to reach adult development, their growth will slow down and stop.

Additionally, growth plates in the bones fuse together at this stage, meaning individuals will not grow any taller.

Learn about when male children might stop growing.

Learn about when female children might stop growing.

Adolescents go through puberty at different stages, so variations in growth spurts can be normal. In some cases, going through puberty at a slower rate can be due to an inherited pattern, known as constitutional delay.

If there is too much variation, such as a growth spurt not occurring or females not menstruating by the age of 16 years, then it is important to speak with a doctor for a checkup.

In some cases, unusual growth or development in a young person may be the result of an underlying medical condition, such as:

Treating the underlying condition may help improve growth. In the case of a growth hormone deficiency, people may need treatment with artificial growth hormone.

Although genetics largely determine a persons height, proper nutrition is an important factor in healthy growth and development for children and adolescents.

According to the Academy of Nutrition and Dietetics, a balanced and nutritious diet for healthy growth and development includes:

According to a 2018 study, both exercise and good sleep can help increase height, as they elevate the release of growth hormones.

Sometimes, children or adolescents may face peer pressure or bullying for being a different height than those around them. This can lead to feelings of inadequacy, anxiety, or depression.

The American Academy of Child and Adolescent Psychiatry provides the following advice for parents and caregivers to help young people deal with peer pressure:

Learn more about teen anxiety and depression.

How tall a child or teenager will grow largely depends on the genes they inherit from their biological parents.

Good nutrition, exercise, and sleep also all play an important role in healthy growth and development. Illness, infection, or premature birth may all affect whether a child reaches their potential full height or not.

In most cases, young people will not be able to have much impact on their height other than living a healthy and balanced lifestyle. In some cases, children or adolescents may have a deficiency in growth hormone, which may require medical treatment to resolve.

If a child or adolescent is not growing or developing as expected for their age and biological sex, misses a growth spurt, or females do not have their first period by 16 years, then individuals can consult with their doctor for a checkup.

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How tall will I be? A guide for parents and children - Medical News Today

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August 25th, 2021 at 1:49 am

The habit that may increase your chances of longevity by 50% – its not exercise or diet – Express

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When it comes to longevity, much of the focus has been on the foods you eat and the best types of exercise. For good reason too - regular exercise and eating well can slash your risk of chronic disease, namely heart disease, which claims millions of lives each year. However, there are other lifestyle habits that contribute to longevity and research suggests they should not be overlooked.

Specifically, the researchers sought to determine the extent to which social relationships influence risk for mortality, which aspects of social relationships are most highly predictive, and which factors may moderate the risk.

Data were extracted on several participant characteristics, including cause of mortality, initial health status, and pre-existing health conditions, as well as on study characteristics, including length of follow-up and type of assessment of social relationships.

Drawing on 148 studies, the researchers put a 50 percent increased likelihood of survival for participants with stronger social relationships.

This finding remained consistent across age, sex, initial health status, cause of death, and follow-up period.

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Significant differences were found across the type of social dynamic evaluated.

For example, the association was strongest for complex measures of social integration.

In contrast, the outcomes were poorest for those living alone.

The result is not entirely surprising.

Although its hard to measure social isolation and loneliness precisely, there is strong evidence that many adults aged 50 and older are socially isolated or lonely in ways that put their health at risk.

The Centres for Disease Control and Prevention (CDC), cite a number of studies found that tie social isolation to poorer health outcomes.

In one study, social isolation significantly increased a persons risk of premature death from all causes, a risk that may rival those of smoking, obesity, and physical inactivity.

In another, social isolation was associated with about a 50 percent increased risk of dementia.

What's more, poor social relationships (characterised by social isolation or loneliness) was associated with a 29 percent increased risk of heart disease and a 32 percent increased risk of stroke.

Other evidence suggests loneliness is associated with higher rates of depression, anxiety, and suicide.

Furthermore, loneliness among heart failure patients was associated with a nearly four times increased risk of death, 68 percent increased risk of hospitalisation, and 57 percent increased risk of emergency department visits in one study.

"Your doctor can assess your risk for loneliness and social isolation and get you connected to community resources for help, if needed," notes the CDC.

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The habit that may increase your chances of longevity by 50% - its not exercise or diet - Express

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August 25th, 2021 at 1:49 am

Number of people with high blood pressure has doubled globally, large study finds – CNN

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That's even though many cheap and easy treatments exist -- from healthier diet and exercise to pills that safely lower blood pressure using a variety of mechanisms.

"We used data from 1990 to 2019 on people aged 30-79 years from population-representative studies with measurement of blood pressure and data on blood pressure treatment," the global team, led by Majid Ezzati, a global health specialist at Imperial College London, wrote.

"We defined hypertension as having systolic blood pressure (the top number of a blood pressure reading) 140 mm Hg or greater, diastolic blood pressure (the bottom number of a reading) 90 mm Hg or greater, or taking medication for hypertension."

The researchers looked at data covering 184 countries. The number of people with high blood pressure doubled from 648 million in 1990 to nearly 1.3 billion by 2019, they found.

"Policies that enable people in the poorest countries to access healthier foodsparticularly reducing salt intake and making fruit and vegetables more affordable and accessiblealongside improving detection by expanding universal health coverage and primary care, and ensuring uninterrupted access to effective drugs, must be financed and implemented to slow the growing epidemic of high blood pressure in low- and middle-income countries," Ezzati said in a statement.

Many high-income countries, including Canada, Switzerland, the UK and Spain reported their numbers of people with hypertension at all-time lows, but low- and middle-income countries such as Paraguay and central European countries including Hungary, Poland, and Croatia had high rates. Canada and Peru had the lowest rates of high blood pressure. "Hypertension prevalence was highest throughout central and eastern Europe, central Asia, Oceania, southern Africa, and some countries in Latin America and the Caribbean," the team wrote.

Overall, just under a third of men and women globally ages 30 to 79 had high blood pressure, the study found.

"The pandemic of cardiovascular disease has received less attention in the last 18 months but reflects concerning worldwide trends in unhealthy lifestyle choices such as high fat, sugar, salt and alcohol intake, sedentary lifestyles with avoidance of exercise, and smoking, all of which lead to higher blood pressure and bad cholesterol levels that cause damage to the blood vessels that supply the heart and brain," said Robert Storey, a professor of cardiology at the University of Sheffield who was not involved in the study.

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Number of people with high blood pressure has doubled globally, large study finds - CNN

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August 25th, 2021 at 1:49 am

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Nicole Scherzinger Reveals Her Exact Workout Routine in New Bikini Video | Eat This Not That – Eat This, Not That

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Whether she's lighting up the stage as a member of the Pussycat Dolls or bringing her signature enthusiasm to The Masked Singer, Nicole Scherzinger has a seemingly endless font of energy. It's not just her dedication to her craft that keeps her in such good spirits (and great shape), howeverthe star relies on a tough workout routine to ensure she's ready to always bring her A-game to her devoted fans. In a new video, a bikini-clad Scherzinger reveals the exercise routine that keeps her so fit. Read on to discover the star's exact workout. And for more on how your favorite stars stay in amazing shape, Khloe Kardashian Reveals Her Exact Butt and Abs Workout.

On August 21, Scherzinger showed off her grueling workout routine to fans in a new Instagram video. In the clip, a bikini-clad Scherzinger can be seen doing a series of lunges and overhead dumbbell presses. She follows this with a quick workout on a stationary bike, after which she completes a series of yoga-inspired moves on a weight bench. A dancer at heart, Scherzinger rounds out her routine with some twerking on all fours. "I don't danceI WERK," she captioned the clip.

For more on how A-listers really shape up, These Are the Exact Foods Ciara Ate to Lose 39 Pounds.

Intense weight-bearing workouts aren't the only way Scherzinger stays fit, however.

In June, the multihyphenate star revealed that she makes dance-based workouts a priority, too. In a clip posted to her Instagram, Scherzinger showed off some Latin dance-inspired movesand once again, ended things with a little twerking. "I mean, I heard that dancing and laughing gives you better abs than crunches anyway?" she captioned the video.

It's not her commitment to exercise alone that keeps Scherzinger in such amazing shape. The Masked Singer judge revealed that when she's trying to shed a few pounds, she incorporates intermittent fasting into her routine.

"When I'm really watching my weight, I refrain from eating late at night," she revealed to People.

While Scherzinger admitted in her People interview that her diet is largely healthy and plant-based, she doesn't deprive herself of treats, either.

"When I'm going to indulge, I love pasta, pizza, I love Mexican with lots of cheese. I love French fries, or [chips]," she revealed in a 2019 interview with Women's Health. For more on how your favorite stars stay fit, Chris Hemsworth's Trainer Reveals His Exact Workout Plan, and for the latest celebrity health and fitness news delivered to your inbox, sign up for our newsletter!

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August 25th, 2021 at 1:49 am

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Never Do This or Risk a Stroke, Says New Study | Eat This Not That – Eat This, Not That

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The COVID-19 pandemic forced many of us to isolate and disrupted our usual routinesespecially those related to exercise. If you haven't resumed regular physical activity, a new study might make you want to get back on the horse (or bike, as it were). It found that being inactive has a potentially very serious consequence. Read on to find out moreand to ensure your health and the health of others, don't miss these Sure Signs You Have "Long" COVID and May Not Even Know It.

According to the study published in the journal Stroke, people younger than 60 who reported sitting for eight or more hours dailyand not being otherwise physically activewere seven times more likely to have a stroke than people who were sedentary for less than four hours and got at least 10 minutes of exercise every day.

Researchers looked at the health data of 143,000 adults registered with the Canadian Community Health Survey, which tracked participantsall 40 years and older, with no prior history of strokefor an average of 9.4 years.

"Sedentary time is increasing in the United States and Canada," said lead study author Dr. Raed Joundi of the University of Calgary. "Sedentary time is the duration of awake activities that are done sitting or lying down. Leisure sedentary time is specific to the sedentary activities done while not at work. It is important to understand whether high amounts of sedentary time can lead to stroke in young individuals, as a stroke can cause premature death or significantly impair function and quality of life."

"Sedentary time is thought to impair glucose, lipid metabolism and blood flow, and increase inflammation in the body," Joundi told CNN. "These changes, over time, may have adverse effects on the blood vessels and increase the risk of heart attack and stroke."

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"Physical activity has a very important role in that it reduces the actual time spent sedentary, and it also seems to diminish the negative impact of excess sedentary time," said Joundi.

The American Heart Association recommends that adults should get at least 150 minutes of moderate-intensity physical activity, or 75 minutes of vigorous activity, each week.

Joundi told CNN that ideally, that activity is done for more than 10 minutes at a time. "Activities are considered moderate intensity when you are exercising enough to raise your heart rate and break a sweat, such as brisk walking or biking." Examples of vigorous activity include running, rowing or swimming.

RELATED: The #1 Cause of Alzheimer's, According to Science

Other studies have found that 10 risk factors are associated with 90% of strokes, Joundi said, so "90% of strokes could in theory be avoided if all of these risk factors were removed in a population." They are:

"Improving physical activity is only one important component of stroke risk reduction, together with a nutritious diet, smoking cessation, and diagnosing and treating conditions like high blood pressure and diabetes," said Joundi. And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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Never Do This or Risk a Stroke, Says New Study | Eat This Not That - Eat This, Not That

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August 25th, 2021 at 1:49 am

5 diet and lifestyle measures to ward off heartburn – The Indian Express

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Written by Jane E. Brody

The childhood admonition to refrain from swimming for an hour after eating, ostensibly to avoid cramp, is not nearly long enough for me anymore. I now have to wait at least two hours before attempting any vigorous activity, or chores that involve bending over, to avoid the miserable sensation of acid reflux, commonly recognized by its frequent symptom of heartburn.

Ive also found that a favorite breakfast food peanut butter is especially troublesome, along with smoked fish, pickled herring or brewed coffee on an empty stomach.

How common is acid reflux?

Acid reflux is among the most frequent health complaints of American adults, and may have become even more common in the wake of pandemic-related stress and weight gain. Late last year, pharmacies reported an unprecedented run on antacids by people described as having a pandemic stomach, leaving those with serious ailments that required such products often out of luck.

Even before the pandemic, an online survey from 2019 of more than 71,000 adults found that nearly a third reported that they were affected at least weekly by the discomforting symptoms of acid reflux, in which a small amount of stomach contents reverses course and backs up into the esophagus.

What are the symptoms?

Common symptoms include a burning feeling in the chest, a sensation of a lump in the throat, belching and bloating, and regurgitation into the mouth of highly acidic, partially digested food from the stomach. Reflux can also affect the respiratory tract, resulting in hoarseness, wheezing, postnasal drip, cough or asthma.

But persistent acid reflux is more than just annoying. If it occurs too often and persists for too long, it can erode the lining of the esophagus and increase the risk of developing a deadly cancer called esophageal adenocarcinoma.

5 ways to reduce your reflux risk?

A Harvard research team recently reported that many people could avoid this misery by adhering to an anti-reflux lifestyle. The researchers analyzed periodic health surveys over 12 years from more than 40,000 nurses and identified five lifestyle characteristics that helped keep acid reflux at bay.

The more of these behaviors the nurses adhered to, the lower their risk of developing GERD, the popular acronym for gastroesophageal reflux disease, the most persistent and potentially serious form of acid reflux. Following all five behaviors reduced the overall risk of developing GERD symptoms by 37 percent.

1. MAINTAIN A HEALTHY BODY WEIGHT: An analysis of the medical literature led by Dr. Jesper Lagergren of the Karolinska Institute in Stockholm found that GERD affected about 22 percent of people who were classified as obese, compared with about 14 percent of those who were not obese. After you eat, a muscular sphincter at the bottom of the esophagus opens to let food enter the stomach, and then closes to keep it from reversing direction. An oversized abdomen can put excess pressure on this sphincter and may prevent it from closing when it should, allowing contents from the acidic stomach to leach into the esophagus.

2. DONT SMOKE: Dr. Lagergrens team found that tobacco can extend the time it takes for acidic foods to leave the esophagus. In an analysis of 30 studies, GERD affected about 20 percent of smokers, compared with about 16 percent of nonsmokers.

3. EXERCISE: Those who engaged in moderate to vigorous physical activity for at least 30 minutes per day were less likely to develop symptoms of GERD, the Harvard team reported.

4. CUT DOWN ON COFFEE, TEA AND SODA: The risk of GERD was reduced among those who consumed no more than two cups of coffee, tea or soda each day.

5. FOLLOW A HEART-HEALTHY DIET: Those who followed a Mediterranean-style diet, for example, featuring fruits and vegetables, legumes, fish, poultry and whole grains, but little or no red meat and other sources of saturated fats, were less likely to develop acid reflux.

Genetics can also affect ones risk of developing acid reflux, so people with a family history of the problem would do best to avoid the risks highlighted above. Doing so will also help protect against leading killers like heart disease, diabetes and many forms of cancer.

How to manage symptoms

If you already have acid reflux, theres much you can do to minimize symptoms and perhaps avoid them entirely. Instead of consuming large meals, eat smaller ones more often. Minimize fatty foods and skip fried and fast foods entirely. A friend uses an air fryer to achieve a crispy skin on chicken, but I prefer grilled chicken and skip the skin. Choose lean meats (if you eat meat) and low-fat or nonfat dairy products, and avoid eating within three hours of bedtime. Also, try sleeping as if on a recliner, with the head of the bed propped higher than the foot.

Foods that many people with GERD find most irritating include tomatoes and citrus (like oranges and grapefruit) and their juices, coffee (even decaf for some people), alcoholic and carbonated beverages, spicy foods, garlic, chocolate and peppermint. I long ago switched to low-acid orange juice, consuming only a few ounces a day to dissolve a fiber supplement. Ive also found instant coffee to be less irritating than brewed, and drink the latter only with food to help protect my digestive tract.

To counter an occasional unexpected attack of heartburn, many people use a quick-acting antacid like Tums (calcium carbonate) to help neutralize stomach acid. A more modern remedy, an H2 receptor blocker like Pepcid (famotidine), can relieve symptoms within about 20 minutes by blocking the histamine receptors in the stomach that trigger acid production.

But chronic reflux sufferers may find the most effective relief with medications called proton pump inhibitors, or P.P.I.s, that shut down acid production in the stomach. Popular brands, sold over-the-counter and in higher doses by prescription, include Nexium (esomeprazole), Prevacid (lansoprazole) and Prilosec (omeprazole). Theyre among the countrys top-selling drugs.

However, like any medication, drugs that fight reflux can have side effects, so trial-and-error may be needed to find a product that works best for you. Also, the drugs should be used only as long as needed to control symptoms. Taken long-term, the P.P.I.s have been linked to a small increased risk of developing serious complications, including kidney disease, osteoporosis, stomach cancer, C. difficile infection and pneumonia.

Thus, your best bet in avoiding or controlling acid reflux might be to combine the lifestyle factors described above with a course of doctor-prescribed medication for as short a time as needed.

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5 diet and lifestyle measures to ward off heartburn - The Indian Express

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August 25th, 2021 at 1:49 am

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Jeremy Clarkson weight loss: Who Wants to Be a Millionaire? star on losing 2st in weeks – Express

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Jeremy Clarkson will host ITVs Who Wants to Be a Millionaire? tonight at 8:30pm. The car fanatic became the hosts show in 2018, taking Chris Tarrants place.

They just have a better diet out there.

Plus I had a bicycle rather than a car.

Cycling is not a good thing to do, Im all broken as a result of it but I did lose a lot of weight.

Where I was staying was separated from the small town by a mountain but it was much bigger than Everest.

Although he cycles, Jeremy does not enjoy going to the gym or running.

He has previously compared his lifestyle to Her Majestys, telling The Sun in 2019: The Queen doesnt go to the gym, and she doesnt run, and shes 93 and shes all right.

Apparently, she only has a forkful, she only has a tiny bit, thats what Ive heard.

Shell sit down and just have one little bit of mousse and bit of a lettuce leaf.

Although Jeremy admitted he put on a few pounds during lockdown, he has managed to maintain his slim frame by being outside, walking, and working on his farm.

Clarksons Farm was broadcast on Amazon this year and documents Jeremys attempts at running a farm in Oxfordshire.

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Jeremy Clarkson weight loss: Who Wants to Be a Millionaire? star on losing 2st in weeks - Express

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August 25th, 2021 at 1:49 am

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