Sep 15, 2022

Eric GomezMexico writer

Canelo Alvarez will complete one of this century's most exciting boxing trilogies when he faces Gennadiy Golovkin on Sept. 17 in Las Vegas. The rivalry features hallmarks of some of the sport's all-time best -- explosive punching power by both fighters inside the ring, coupled with a fiery mutual dislike of each other outside of it.

Going into the trilogy, the fight also displays a subplot of its own: Alvarez's dalliance with a vegan diet, and a return to eating red meat following his most recent loss.

Before facing WBA light heavyweight champion Dmitry Bivol last May, Alvarez revealed he had adopted a near-vegan diet. He said he stopped eating red meat in 2018 following a positive test for clenbuterol, a banned substance sometimes fed illegally to cows in Mexico. Alvarez alleged he had come into contact with clenbuterol after eating tainted meat in his home country. Regardless, the Nevada Athletic Commission suspended him for six months, delaying his second fight with Golovkin -- a fight the Mexican boxer won via split decision.

"I'm not complicated when it comes to food. I adapt quickly," Alvarez told ESPN earlier this year. "I eat [a vegan diet] all week now and if one day the opportunity presents to eat red meat, chicken or whatever, I'll have no problem with that. But I do try to keep vegan [right now]."

2 Related

The impetus behind Alvarez's change to vegan came after watching "The Game Changers," a documentary about athletes who incorporate plant-based diets. During training, Alvarez relied solely on vegan protein five days a week but ate fish and chicken on weekends.

"His output hasn't changed at all, physically he looks very strong and I don't see any change in him after he switched his diet," said Munir Somoya, who worked with Alvarez as part of his training team.

Come fight night, Bivol dominated Alvarez and retained his crown by way of unanimous decision. Bivol relied on his superior size and reach to hold Canelo to a career-low 84 punches landed over a full 12 rounds. Fighting at his preferred weight, Bivol used a two-inch reach advantage and taller frame, coupled with fluid movements and high energy output throughout to flummox Alvarez. In the later rounds, the usually durable Alvarez, who has won titles in four different weight classes, seemed sluggish and tired.

Alvarez's sudden dietary switch became a talking point after the fight. Among the critics, Alvarez's former promoter Oscar De La Hoya questioned the boxer's choices in the run-up to the Bivol fight.

"When you change something drastic like your diet overnight, you run the risk of it not working for your body, and it not adjusting properly," De La Hoya told reporters.

Since the loss, Alvarez is no longer training on a primarily plant-based diet as part of his fight plan to face Golovkin at super middleweight on Saturday.

"I tried to do it for some weeks and it's very complicated to change everything all of a sudden," Alvarez told the Associated Press in an interview. "So now, like I have all my life, I'm eating what I did before."

While Alvarez didn't use the diet to excuse his loss, his flirtation with veganism is notable in the sports world. In recent years, a number of elite athletes, including tennis stars Novak Djokovic and Venus Williams as well as Formula 1 legend Lewis Hamilton have followed plant-based diets.

A consistent vegan diet over months or even as quickly as weeks can positively affect the maximum amount of oxygen a person's body can absorb and use during exercise, while maintaining strength through a similar level of plant-based protein intake. That's according to The Impact of Vegan and Vegetarian Diets on Physical Performance and Molecular Signaling in Skeletal Muscle, an academic paper published in 2021 by members of the Institute of Sport Science at the University of Hildesheim in Germany. However, the authors admit "research on the influence of a vegan or vegetarian diet on exercise performance is scarce."

Because of the lack of research, it remains impossible to make any conclusive judgment across the board for any athlete who chooses to transition toward a plant-based diet. Any change -- whether plant-based or not -- can carry adverse effects for a high performance athlete, the experts say.

"In Canelo's case, going on a mostly plant-based diet shouldn't have been done so near to a fight," said Colette Gonzalez, a nutritionist from Alvarez's hometown of Guadalajara. "We can't change a high-performance athlete's diet in such a radical fashion and expect them to perform the same way."

Though Alvarez has made other dietary shifts during his career before fights he ended up winning, a vegan diet -- or even a near-vegan diet -- requires time to adapt, Gonzalez said. "There was clearly not enough time to gauge how the change would affect his muscle mass or his energy requirements for such an important fight."

As for the apparent fatigue Alvarez showed during later rounds in his last bout, Gonzalez says diet isn't entirely to blame. Higher weight and muscle mass requires the body to exert more energy, and though Alvarez had sparred and fought at 175 pounds before, a fast opponent with quick hands like Bivol simply outboxed him as time went on.

"Any time you gain weight, your body has to adapt. If your opponent is more accustomed to that weight, it's a disadvantage," Gonzalez said.

Combat sports in general can claim a few top-level ambassadors for vegan or vegetarian lifestyles. Former heavyweight champion David Haye famously took on a vegan diet in 2014 in defense of animal rights, and maintained his diet toward the end of his career. Haye's change in lifestyle, however, had come after the dwindling of his prime, fighting only in a handful of bouts on a plant-based diet.

"If you don't have any examples of plant-based athletes who are succeeding in your sport, you're going to think this doesn't work here," said Bryan Danielson, a pro wrestler for AEW who went vegan in 2009. "You need people who look like you or do what you do to succeed."

Danielson initially adopted the diet for health reasons -- while training for WWE events, he developed three staph infections over the course of a year. Before then, Danielson suffered through a weak immune system for most of his life. Shortly after the switch to veganism, the infections went away and the diet became permanent.

With the guidance of a trainer, Danielson -- known as Daniel Bryan during his WWE days -- reached peak physical yield under the diet. "I've deadlifted 518 pounds while on a full vegan diet," Danielson said. "There was no difference in my performance. The only difference was I instantly stopped getting sick."

When Alvarez chose to drop red meat prior to his second meeting with Golovkin, he still ate other types of animal protein. The shift was made in direct response to, arguably, his career lowlight.

Alvarez tested positive for clenbuterol in 2018, a banned substance catalogued as a performance-enhancing drug. He claimed it had accidently entered his body via tainted meat. In Mexico, the illegal practice of feeding cows pulverized clenbuterol pills in order to stimulate their growth and obtain more meat has been well documented.

A six-month suspension followed, pushing his May bout to September, and leading to claims of foul play from Golovkin's camp. For his part, Alvarez espoused moving forward with an abundance of caution when it came to what he put in his body.

"After what happened to me, I've been very careful," Canelo told ESPN then. "Really, too cautious, I think, [to the point] of not eating meat."

3:36

Learn about the history and usage of Clenbuterol in cattle and the effects it can have on professional athletes.

When they finally clashed for their rematch on Sept. 15, Golovkin and Canelo staged The Ring magazine's Fight of the Year for 2018, with Alvarez narrowly coming out on top on two of the scorecards. The outcome did little to quell the debate over which fighter was better, as the controversy behind the draw in the first fight, coupled with Alvarez's previous doping suspension, created plenty of fodder.

Under the shadow of their third fight -- and as Canelo reels from the circumstances surrounding his second pro loss -- Golovkin continues to raise the issue, suggesting Alvarez's success might have less to do with diet and more with seeking unfair advantages.

"There are lab results," Golovkin told The Orange County Register in August. "And when asked, I said, 'Yes, I believe that he cheated.' And if somebody in his team didn't like my words, I believe it's their problem."

Alvarez will enter the ring at a dangerously unique point in his storied career. Coming off a loss for only the second time, he will stand opposite a man he has yet to beat convincingly -- whether in the scorecards or in the court of public opinion. Though Golovkin, who turned 40 in April, is likely in the latter stages of his career, a loss or even an unconvincing win will place detractors front and center.

Furthermore, Alvarez's flirtation with veganism will do little to subdue the debate as to whether a championship-level athlete in the most brutal of combat sports can thrive solely on a plant-based diet. Somoya is no longer advising Alvarez and has gone to work with another Mexican fighter, heavyweight Andy Ruiz.

"Someday, you'll have a fighter on [Alvarez's] level who wins championships and is on a vegan diet," Gonzalez said. "But that person will have likely been on the diet for years -- not just a few weeks."

See the original post here:
Why Canelo Alvarez moved on from a dalliance with a vegan diet after his recent loss - ESPN

As you age, your body undergoes many different changes. One common age-related shift is loss of muscle mass, which can happen at a rate of around 3% loss of strength with every passing year once you enter middle adulthood. This is also known as sarcopenia.

"Sarcopenia, or age-related muscle loss, can begin as early as one's thirties and can result in a nearly 15% lean muscle loss due to aging throughout your lifetime," says Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements. "And while this isn't always avoidable, it can be slowed through our diet and lifestyle."

Fighting sarcopenia involves a focused balance of both movement and nutrition, with things like a sedentary lifestyle and lack of dietary protein being common culprits of accelerating muscle aging. But when it comes to diet, it may take more than just adding protein.

Read on to learn more about helpful eating habits you can incorporate to slow the aging muscle process, and for more healthy aging tips check out 6 Best Breakfasts to Slow Aging.

One of the most foundational eating habits to pay attention to when it comes to slowing muscle aging is making sure you're consuming enough high-quality protein.

"All animal food sources are complete proteins, and plant sources of complete protein include hemp seeds, quinoa, tofu, edamame, tempeh, nutritional yeast, and a combination of beans and rice," says Best.

A complete protein has all 9 essential amino acids, which our bodies do not produce on their own, meaning we need them from the food we eat. Most plant proteins like vegetables are considered incomplete proteins, but if you have a balanced diet, you should still be able to hit your required amino acid profile.

And while some people may feel they need an exact amount, Lisa Young, PhD, RDN, author ofFinally Full, Finally Slim, and member of our medical expert advisory boardsays you may not need to focus as much on this."Rather than fixate on exact grams with people (which tends to confuse them), I advise being sure to include protein at each meal like milk, yogurt, eggs, chicken, fish, lean meat, nuts, and beans."

Sign up for our newsletter!

According to Best, another crucial habit to get into for protecting your muscle strength is incorporating plenty of omega-3 fatty acids into your daily diet.

"Omega-3s are linked to muscle health due to their anti-inflammatory nature," says Best. "And the lower the rate of inflammation in the body, the less likely muscle cells are being broken down or damaged."

You can get omega-3s through many types of fish, seeds, and nuts, or you can supplement with an omega-3 pill.

RELATED:The #1 Best Omega-3 Supplement to Take, Says Dietitian

Vitamin D is important for your bone health, mental health, your body's calcium absorption, and your muscle health as well.

"Vitamin D is another important factor in your diet to prevent muscle breakdown because it assists in muscle protein synthesis and is also an anti-inflammatory in the body," says Best. "Many foods high in vitamin D are fortified with this vitamin and include juices, milk, yogurts, and cereals."

Similarly to omega-3s, if you feel you aren't getting enough vitamin D through your daily diet then you can supplement this as well. However, talk with a doctor before supplementing, as it's also possible you can have too much of this vitamin.

Your calorie intake, whether increasing it or decreasing it, can play a significant role in helping to fight sarcopenia as you age. Whether you need more or less entirely depends on what is recommended by your doctor.6254a4d1642c605c54bf1cab17d50f1e

What we mean by this is that for some, it's a common struggle to not get enough nutrient-dense calories as you age because of age-related changes in appetite. This lack of nutrition can contribute to accelerated muscle aging. But for others, a calorie restriction plan may actually help with muscle aging.

According to a study published in the journal Aging, restricting calories without losing nutrients can possibly help with synthesizing muscle protein, delaying atrophy, and improving overall muscle strength. However, you should definitely talk with your doctor about your individual needs when it comes to your calorie intake.

Protein is certainly a crucial nutrient for your muscle strength, but it's important not to forget about incorporating healthy carbs, too.

According to the Cleveland Clinic, carbohydrates are necessary for building muscle strength because of the energy they provide your body for working out and getting enough exercise. Harvard Health also suggests combining a protein source with a carbohydrate after your workouts to help build more muscle.

In one study of over 800 elderly Korean adults, it was found that a combination of important nutrients like carbs, protein, fiber, and certain vitamins like zinc, vitamin B6, and carotene were helpful in lowering the risk of developing sarcopenia. When thinking of meals to cook for yourself that meet these nutrition suggestions, consider ways you can get plenty of protein while still consuming healthy carbs. An example would be a lean chicken breast with veggies and a sweet potato, or fish with rice and vegetables.

Read the rest here:
5 Eating Habits To Help Slow Muscle Aging Eat This Not That - Eat This, Not That

At the end of September, the White House will host a Conference on Hunger, Nutrition and Health, the first such conference in more than 50 years. Its goal is to accelerate progress toward ending hunger, improving nutrition and physical activity, and reducing diet-related disease.

Given the ubiquity of contradictory and headline-grabbing information that can lead to confusion about what to eat or drink, progress on improving diets and the science underlying dietary recommendations is needed now more than ever. Take alcohol consumption. A 2021 news article reported that moderate alcohol consumption could benefit heart health. Eight months later, the same news organization reported that no amount of alcohol was beneficial for health. Examples of this sort of about-face in dietary advice abound; its no wonder many people are tempted to give up trying to follow dietary recommendations entirely.

To ensure that nutrition guidance and policies rest on a secure evidence base, nutrition research must be fully funded and optimally coordinated.

advertisement

Nutrition science is evolving, with a rapidly growing collection of methods and interventions. At the time of the first White House nutrition conference, in 1969, research focused particularly on isolated vitamins and minerals and their role in nutrient deficiency diseases like rickets and pellagra. Since then, the focus has switched from underconsumption to overconsumption, and the United States, along with many other countries, is now experiencing epidemic levels of chronic diseases like cardiovascular disease and type 2 diabetes that are linked to energy imbalance and obesity. Focusing on the prevention of diet-related chronic diseases has produced important gains in knowledge, but it has not been sufficient to stem increasing rates of these conditions. The burden is not likely to lessen anytime soon and there is much that scientists still need to learn.

Yet federal research efforts remain uncoordinated and there is no official accounting of all federal nutrition research funding. Politico, a media company, conducted its own analysis and found that the share of federal research spending dedicated to nutrition at the National Institutes of Health and the U.S. Department of Agriculture has remained flat since the 1980s.

advertisement

The NIH is the largest funder of nutrition research in the U.S.: it spent just over $2 billion on nutrition research in 2021 (though this included some projects that also addressed tobacco, exercise, and other topics less directly related to nutrition). This funding supported almost 4,900 projects across at least 24 of NIHs 27 institutes, centers, and offices. If that sounds impressive, it amounts to just 5% of NIHs total funding. Just 1% of all projects supported by NIH in recent years have focused on the role of diet in the prevention or treatment of disease in humans the rest focused on basic science and preclinical research.

Compare this to the diet-associated cost of cardiometabolic disease in the U.S., which was recently estimated to be $50.4 billion per year. This outstrips the NIHs annual budget for 2021 and the combined annual appropriations for the Centers for Disease Control and Prevention, the Environmental Protection Agency, and the Food and Drug Administration.

Over the years, the NIH has made sporadic attempts to coordinate the diverse nutrition research under its wing. In 1975, it established the NIH Nutrition Coordinating Committee in the Office of the Director, the highest level of leadership at NIH. But that committee was summarily shifted to the National Institute of Diabetes and Digestive and Kidney Diseases in 1993, and then relegated still lower within NIDDK in 2015, when it was renamed the Office of Nutrition Research.

In 2020, as Congress was considering whether to create a wholly new institute, the National Institute of Nutrition, the NIH released its first agency-wide Strategic Plan for NIH Nutrition Research with a focus on precision nutrition. No new nutrition-focused institute has been created, though the Office of Nutrition Research was moved back to the Office of the Director in 2021.

The strategic plan and office reshuffling are unlikely to be sufficient actions in the effort to curb rising rates of diet-related diseases. Establishing a National Institute of Nutrition could bolster essential nutrition research and provide the coordination necessary to address increasingly complex and interdisciplinary issues. This institute would be integral to achieving the goals of NIHs strategic plan and developing a research blueprint for addressing chronic disease using a combination of basic science, clinical trials, epidemiology, and policy research.

Research coordinated by the National Institute of Nutrition could range from foundational, such as identifying new biomarkers of nutrition status, to cross-cutting, such as understanding links between nutrition, health, and the food system. It could leverage the agencys current research on cancer, aging, obesity, diabetes, cardiovascular disease, and health disparities to drive research aimed at better understanding individual, social, and environmental determinants of nutrition and health and developing translational solutions.

But coordination beyond the world of research is also necessary. A recent Government Accountability Office report identified 200 diet-related efforts including research, education, clinical services, food assistance, and regulation scattered across 21 federal agencies. The report recommended that Congress direct a federal body to develop and carry out a strategy for such efforts with the goal of reducing chronic disease risk. Creating a White House Deputy Assistant to the President for Food and Nutrition Policy could harmonize these activities by leading a cross-agency federal food and nutrition working group. This group could coordinate between agencies and report to the President, the Cabinet, and Congress on issues ranging from nutrition, food access, and health equity to sustainability and climate change.

The cross-government cooperation required to address the ongoing infant formula crisis and the effects of climate change on and by the food system only highlight the need for such a body. The administration has, in effect, already created this working group in preparation for the White House conference as the need to organize topics of discussion and policy priorities across numerous federal agencies has arisen.

Coordination and investment in nutrition research at the federal level can take many forms. A new institute at NIH and a White House Deputy Assistant to the President are only the beginning of the solution. But their establishment, which should be a focus of the upcoming White House Conference, would be a positive step towards efficiently utilizing limited nutrition science dollars to combat the effects of diet-related disease.

Stephanie Rogus is a registered dietitian who leads the scientific integrity initiative for the Center for Science in the Public Interest (CSPI). Peter G. Lurie is a physician, the president and executive director of CSPI, and a former associate commissioner of the Food and Drug Administration.

View original post here:
Federal nutrition efforts are in desperate need of coordination - STAT - STAT

Trigger warning: Mentions of Anorexia, an eating disorder (ED).

There was a time in my life when I used to starve myself, just to look thin. But over the years, my life experiences broke it down to me that weight gain or looking a certain way doesnt matter. Being fit and stronger does. That realisation helped me embrace fitness and respect my body, says Radhika Nihalani, a fitness enthusiast, mother of two and successful entrepreneur.

Donning many hats, she aces a good balance between her family, work life and, of course, her wellness. Though she says, It wasnt an easy journey and it still isnt.

Having a love-hate relationship with her own body ever since she was a teenager, Radhika recalls her weight loss journey from being an overweight teen to being borderline anorexic to dealing with postpartum weight gain and finally getting into a fitness routine.

All women, especially mothers, might relate to me. Ive had a roller coaster ride throughout till I finally embraced fitness as a major lifestyle change, says the 39-year-old who runs two PR companies.

While growing up in Delhi, Radhika says that she was called the plump kid throughout her childhood and never had to experience body shaming or body image issues. When I was in school, there were no discussions around fat shaming or body image issues and I always felt okay in my skin. Even when people made subtle comments on my body, it didnt bother me much, she says, adding that her perspective and her sense of body image changed as she became a young adult.

It was when she joined the college that she started noticing her weight had increased over the years. She recalls that her weight was around 80 kg during her early years in college which she felt was a big size for a 52 girl of that age.

It never occurred to me until I joined a dance class that every single person in the class was a certain size and I didnt look like them. That triggered me, she recalls.

There was also another incident which happened in my own house. One day my cousin and I decided to weigh ourselves on our newly bought weighing machine. I was sure that my weight wouldnt be more than 55 kg but when I weighed 78 kg. I could not believe that I had gained weight as I was least bothered about it up until that point, she elaborates, adding, These two became the turning points in my life.

Radhika then went on to take extreme measures that resulted in unhealthy weight loss. I stopped eating food properly and starved myself to lose weight. There were days when I just ate an orange. Besides, I went for extreme exercise regimes like running for 20 km a day, that too without eating enough food. My weight dropped drastically from 80 kg to 48 kg. This led to a lot of health issues and also affected my period cycles, she says.

From that point onwards everything in my life started revolving around being thin or fat. I started lying to people that I had eaten when I hadnt, she adds.

The weight woes continued even after she moved out of her house to pursue her post-graduation. I continued the same drastic regime there and the fact that I was out of my house added to it, as I was deprived of good food too. I ate very little and deprived my body so much that on certain days when I would let go, I would stuff myself with food. It was just extreme [behaviour], either I would starve myself or eat like it was the last day of my life, she says.

Later, it was one of her college friends, who specialised in Psychology, who pointed out that she might be borderline anorexic. At that time, there were not many available resources like we have now on the internet. So, my friend made me read a few books on anorexia and I realised that I might have it. Thats when I understood its severity and also that what I was doing to myself was not right, she recalls, adding that this was a much-needed reality check.

She says that it changed her way of thinking and made her determined to do something about it. It took her a lot of effort and self-discipline to break out of her anorexic lifestyle. I was determined, I thought, if I have the willpower to starve myself for so many days then I can train my mind to be better for myself. Eventually, I started eating nutritious food and alongside I started working out, she adds.

By giving importance to fitness and nutrition Radhika says that she eventually found a balance in her life. In 2006, she moved to Mumbai after her studies and later got married to the love of her life.

When I got pregnant with my first child, I took it as an opportunity to eat everything I felt like. Gaining weight during pregnancy is normal and every mother faces it. I was confident that even if I gained a lot of weight, I could lose it easily after the delivery, she elaborates.

But post her delivery in 2018, Radhika realised that it wasnt as easy as she thought it would be. I thought I would start working out immediately and would be back in shape soon. But the reality was different. There was so much stress and anxiety as it was our first child. I started stress eating and gaining more weight. I didnt have the motivation to work out, says Radhika.

It took her around a year to start thinking about working out to get back to her healthy weight. So, she took up a 100-day fitness challenge on Instagram where she posted about her workout every single day. That challenge was an experiment that maybe if I put myself, I would be consistent and reach my goal. And it worked, she says.

When she had her second child in 2021, she says that it gave her a whole new perspective regarding body weight and fitness. I knew my body would change again and I didnt want to get stressed about it. So, I decided to eat healthily and take it as it came. After my delivery, I realised that it isnt the shape or size but the health and strength that mattered. Most importantly, I have to take care of my two children and for that, I need to stay fit and healthy, says Radhika, who now works out daily and aims to be consistent with it.

When she started sharing her workout routine on Instagram, her followers started writing to her asking for instructions. If you put your mind to it, anyone can do it. Of course, it isnt easy! But try to take that 30 minutes out of your life every day and do what works best for you, she advises.

I do hit the gym but there are days when I miss them. But on those days I make sure that I compensate for it by walking to work or ditching the lift and climbing the stairs, says Radhika.

She adds, Most importantly, it is the mindset that needs to change. Choosing fitness is a lifestyle change and a long-term goal. Its not a short sprint, but a marathon. It might take time but slowly you will see the changes.

Edited by Yoshita Rao

Read more:
First Overweight, Then Borderline Anorexic: How I Finally Chose Fitness Over Weight Loss - The Better India

Keeping belly fat at bay will not only help you stay in shape, but it'll also help prevent certain health risks. If you didn't already know, carrying around too much belly fataka visceral fatis linked to heart disease, type 2 diabetes, and more. Taking just the right steps to ditch it is imperative, which includes sticking to a diet that's high in protein, decreasing stress in your life, staying away from sugar-packed foods and trans fat, eating at a calorie deficit, and performing productive workouts. We have you covered with the fitness part of the equation and rounded up five of the best strength exercises to lose that top layer of belly fat.

Strength training is king if you want to get rid of excess fat. It burns more calories than cardio, helps build and maintain lean muscle, and will give your metabolism a major boost. I recommend choosing compound movements that target multiple muscle groups and performing your strength exercisesat least three times a week to maximize your results.

If you're looking to lose that top layer of belly fat, start performing these five strength exercises ASAP. Aim for 3 to 4 sets of the following.

In order to get things started with the Sumo Deadlift, set your feet outside of your shoulders with your toes pointed outward. Keep your chest tall, squat down, and grip the bar between your legs. With your core tight and your lats pulled down, lift the bar off the ground, squeezing your glutes hard at the top of the movement. Lower the bar back down to the floor, and get tight with your setup again before performing another rep. Complete 3 to 4 sets of 6 to 8 reps.

Related: The #1 Strength Workout To Regain Muscle Mass as You Age, Trainer Says

Now, let's move on to Neutral Grip Lat Pulldowns. Grab the narrow parallel grip attachment at the lat pulldown station with your palms facing each other. Lean slightly back as you pull the handle down to your sternum, squeezing your upper back and lats. Resist on the way up until you get a full stretch at the top before performing another rep. Perform 3 to 4 sets of 10 reps.6254a4d1642c605c54bf1cab17d50f1e

Related: The #1 Floor Workout To Lose Belly Fat and Slow Down Aging, Says Trainer

Start your Dumbbell Neutral Grip Bench Press by lying down flat on a workout bench. Holding a dumbbell in each hand, position them up with your palmsfacing each other. Pull your shoulder blades back, then lower the dumbbells using control. Get a solid chest stretch at the bottom of the movement, then drive the dumbbells back up, flexing your triceps and pecs to finish. Complete 3 to 4 sets of 10 reps.

For this next exercise, hold a dumbbell to your chest, and perform a lunge by taking a long stride forward with one leg. Firmly plant your heel, then lower down using control until your back knee touches the floor. Step through your other leg, and repeat until all reps are performed. Complete 3 to 4 sets of 12 reps for each leg.

The last exercise is the Kettlebell Swing. Keep your chest tall, and reach for the kettlebell handle with both hands. Tighten your core, and pull the kettlebell towards you before snapping your hips forward and squeezing your glutes as hard as you can at the top. Swing the kettlebell until it's parallel to the floor. After swinging it, keep your core tight, and use your lats to pull the kettlebell back down. With your knees slightly bent, pull the weight back between your legs, and hip hinge backward before popping them forward to perform another rep. Complete 3 to 4 sets of 15 to 20 reps.

Tim Liu, C.S.C.S.

View original post here:
5 Best Strength Exercises To Lose That Top Layer of Belly Fat Eat This Not That - Eat This, Not That

The ability to understand and acquire knowledge can be protected by following a healthy diet, regular exercise, vitamin D consumption and participating in social activities.

The ability to understand and acquire knowledge can be protected by following a healthy diet, regular exercise, vitamin D consumption and participating in social activities.According toAlzheimers Disease International, dementia starts to appear in 10 million people every year, and the number of people with dementia is only expected to increase. However, there are ways to improve brain health and prevent at least some of the complications that come with aging, dementia and similar conditions.

The University of Alabama at Birmingham Marnix E. Heersink School of Medicinewants to help patients learn more about the relationship between brain health and lifestyle through its Brain Health Initiative, established by clinics at theDepartment of Family and Community Medicine and theUABEvelyn F. McKnight Brain Institute.

Sameera Davuluri, M.D., assistant professor and medical director of the Family Medicine Clinic atUAB Hoover Primary Care, offers advice on how to maintain brain health.

Diet is a significant component that impacts health overall. According to Davuluri, certain diets good for the heart are also good for the brain

There is not a single food which is key to the brains health, and there is no evidence that eating or avoiding a single specific food can prevent cognitive decline, Davuluri said. However, patients should focus on a combination of healthy foods throughout the lifespan to strengthen their mind and body.

Following diets such as Mediterranean, Dietary Approaches to Stop Hypertension (DASH) and a combination of the two called MIND diet could help improve brain health. The MIND diet includes leafy green and other vegetables, berries, whole grains, fish once a week, poultry twice a week, beans, nuts and olive oil as a cooking fat. Moderate amounts of wine are permitted in both the Mediterranean and MIND diets.

Sameera Davuluri, M.D. (Photography: Julie Nicole Miller)Davuluri suggests remaining mindful of alcohol consumption, limiting pastries, processed foods, red meat, whole fat dairy and salt. She also suggests eating fish because it is the strongest factor influencing higher cognitive function and slower decline.

Diets high in monounsaturated and polyunsaturated fats are beneficial for improving brain health by decreasing the risk factors, such as stroke and heart disease, Davuluri said. There are no vitamins or supplements that have shown to prevent cognitive decline. Always talk to your primary care doctor as certain conditions and vitamin deficiencies (B12 and folate) that can cause cognitive decline are reversible. Its never too late to start a healthy diet and try to make small practical incremental changes that are sustainable.

Please talk to a primary care provider or visit Dietary Guidelines for Americans 2015-2022 for more specific recommendations about daily alcohol intake.

The Centers for Disease Control and Prevention states that regular physical activity is an important part of a healthy lifestyle, good not just for muscles and bones, but for the brain.

According to Davuluri, several studies link aerobic physical activity to improved cognition..

Most adults should get 150 minutes of moderate-intensity exercise per week. This can be broken down in 30 minutes per day, five days a week, Davuluri said. This does not have to happen in one stretch and happen only at a gym. Try to incorporate activities in your daily routine such as walking your dog, being physically active while watching TV, etc.

Engaging in social activities and community is good for brain health as well as mental health.

Social activities can reduce isolation and improve well-being, which in turn, improves cognition, Davuluri said. Keep up with your hobbies, try to learn something new, try to challenge yourself intellectually, such as solving crossword puzzles, learning a new language, etc. Get good sleep, have a daily routine, and focus on a healthy diet.

Vitamin D is a fat-soluble vitamin, available naturally in certain foods, fortified in others and as an over-the-counter supplement. When ultraviolet rays touch the skin, it is also produced within the body.

Vitamin D mainly promotes calcium balance within the body and helps with strengthening the bones, Davuluri said. It also has other roles, such as reduction of inflammation, modulation of immune function, etc. At this time, there is not enough information available to find any correlation between vitamin D levels and brain health.

Read more here:
Taking care of brain health and cognition is easy with these simple tips - University of Alabama at Birmingham

Womens mental health was more likely to be affected by physical exercise frequency during the COVID-19 pandemic than mens, according to new research from Binghamton University.

Lina Begdache, assistant professor of health and wellness studies, researches the impact of dietary and lifestyle factors on mental health. In a recent study, her team determined the relationship between the different stages of the pandemic, time of week and exercise frequency on mental distress, with notable differences in men and women.

Survey data completed by 2,370 individuals were analyzed. The survey consisted of 41 variables related to demographics, education, dietary behaviors, diet, sleeping, physical exercise pattern and frequency as well as mental health status. Moreover, the pandemic was categorized into three separate stages: before, during and late COVID-19, with during representing the lockdown period and late representing the easing of restrictions.

Researchers found that during the pandemic, a period with high levels of stress, women required exercise in moderation to achieve mental well-being. This contrasts with men, where frequent exercise was advantageous.

Exercise is a form of stress on the body. However, it is considered a eustress [moderate or normal stress]because it is typically associated with positive attributes, said Begdache. When it is overdone, the positive effect of the exercise is gone, which becomes a distress. It is known that the levels of the stress hormone (cortisol) secretion in response to high exercise intensity are different among men and women.

Begdaches study suggests that women must adjust their exercise routines during times of unease to ensure that they maintain mental stability and remain in high spirits.

Women are more likely to report experiencing stress than men, which suggests their lower tolerance to stress, said Begdache. Therefore, high exercise frequency may add to their stress level and negatively impact their mental well-being.

The researchers also found that exercise frequency modulates mental health based on time of the week. Mens mental health was more likely to suffer during weekends, whereas womens mental health tended to deteriorate on weekdays. This could be attributed to the need to balance responsibilities as a mother with their childrens homeschooling and in the workplace.

Furthermore, the study demonstrates that the total absence of exercise was correlated with mental distress in both men and women. With easing of COVID restrictions, upping exercise frequency improved mental well-being. Since weight gain was an issue during the lockdown, increasing exercise frequency fueled the desire to focus on weight loss, as it provided more structure to peoples lives.

Also contributing to this research were Zeynep Ertem, Binghamton University assistant professor of systems science and industrial engineering, and Anseh Danesharasteh, a graduate student at Binghamton University.

The paper, The Impact of the Different Stages of COVID-19, Time of the Week and Exercise Frequency on Mental Distress in Men and Women, was published in Nutrients.

See the article here:
Women's mental well-being more sensitive to exercise than men's during different stages of pandemic | Binghamton News - Binghamton

Once you hit 40, your body experiences many changes that you should stay mindful of. For instance, aging comes with the loss of lean muscle mass, which slows down your metabolism. Therefore, certain age-appropriate adjustments to your routine are in order to help you get into shape and give your metabolism the boost it needs. We chatted withKatie Landier, PT, DPT, Board Certified Clinical Specialist in Geriatric Physical Therapy, who shares the best exercise hacks for getting a fitter body after 40. They're exactly what you need to make the most of your workout, so keep reading to learn more.

Let's first chat about the importance of keeping up a healthy, active lifestyle as the years pass. Growing older means your metabolism doesn't operate as fast as it used to. This is due to the fact that you lose lean muscle mass, which leads to calories being torched at a slower rate (via WebMD). You may also engage in less exercise, which can result in putting on extra pounds.

Taking action is key, and things like strength training, aerobic exercise, consuming a well-balanced diet, staying hydrated, and listening to pro tips can help. Sowithout further delay, let's get into Landier's hacks on getting a fitter body after 40.

Related: The Top 5 Walking Habits That Slow Aging, Fitness Expert Reveals

When it comes to getting fit as you age, it's not necessary to attempt to do too much too quickly. Landier says you don't need to go from no exercise at all to going all-out five days a week. Instead, she suggests kicking things off with five exercises at the beginning of your day and wrapping up the day. Consider moves like marches, squats, heel raises, jumping jacks, and push-ups.6254a4d1642c605c54bf1cab17d50f1e

As time passes, you can perform these exercises two times daily, then keep increasing your goal. "Give yourself time to build up a routine, and odds are, you will start to look forward to your exercises and even do them more often," Landier explains.

Related: Lose Belly Fat and Slow Down Aging With These Strength Exercises

Landier also brings up age-related muscle loss, aka sarcopenia. This can, unfortunately, lead to the loss of function and, in turn, lack of independence for some individuals as they get older, according to a study published in Current Opinion in Rheumatology.

"In order to combat this, it's vital that we focus on resistance training," Landier says. "Doing lower reps with higher weight will help target the muscles primarily impacted by sarcopenia."

You might appreciate the results of your efforts even more after 40 if you alter your goals to align with your age. It all comes back to making sure you get in enough physical activity so that you're building muscle and giving your metabolism a boost. Landier tells Eat This, Not That!, "As we age, it's normal (particularly for women) to gain some weight. That's healthy and we don't want to get rid of that. [Instead,] the focus should be on the amount of activity you get, not the number on the scale."

Desire O

Read the rest here:
Exercise Hacks for Getting a Fitter Body After 40, Expert Reveals Eat This Not That - Eat This, Not That

The burgeoning rate of heart attacks in India is a growing concern for everyone. Even healthy people who eat a balanced diet and exercise are susceptible to heart attacks hence, it is impossible to know who is the healthiest person in such a situation since everyone is susceptible to heart attacks.

Heart attacks are caused by fatty deposits building up in arteries, causing reductions in blood flow. Global Burden of Disease study data indicate that the death rate from cardiovascular disease (CVD) in India is 272 per 100,000, which is significantly higher than the global average of 235.

The alarming number makes it imperative to raise public awareness about heart attack warning signs. In an interview with HT Lifestyle, Dr Prakhar Singh, Attending Consultant, Department of Trauma and Emergency at Max Hospital, talked about Pedal Edema that indicates you have heart failure but you may not know and shared, Edmea often occurs as a result of heart failure. It is a medical term used for swelling. The patients who are affected by disease for a longer period of time, tends to develop congestion in the feet leading to swelling. It is considered to be one of the cardinal signs of congestive heart disorders. The swelling may come and go but it typically last longer for longer duration of time. The symptoms may not seems to be life-threatening but are dangerous. Thus frequent body check-ups, remote monitoring of heart health with 12 Lead Portable ECG Machine is recommended.

To throw more light on the signs of heart failure that are normal but could be fatal, Dr Anbu Pandian, Medical Advisor at Agatsa, revealed 3 symptoms that indicate you have heart failure and you don't know:

1. Chest Pain People who experience chest pain normally ignore it as a sign of gastric problems. It is, however, one of the most common symptoms of heart failure. An individual may experience pressure or discomfort below or behind the sternum that can extend to the jaw, shoulders, arm and upper back. A person may not experience chest pain but has a heart condition. It is especially common among women.

2. Fatigue and Tiredness Another common symptom of heart failure is fatigue and tiredness all day long. Exercises such as walking, running and cycling become tedious since the body tissues don't receive enough blood to perform their daily tasks. Consuming a healthy, nutritious diet with plenty of vitamins and minerals can also help prevent fatigue and tiredness.

3. Irregular Heartbeats Arrhythmias are irregular heartbeats caused by an increased risk of blood clots. Heartbeats that are out of rhythm or irregular cause palpitations. As a result, an individual may experience a burning or racing sensation in the chest. It is recommended to consult a doctor if the symptom persist or frequently return or the patient has an history of diabetes or high blood pressure.

Here is the original post:
4 signs that you have heart failure and you don't know - Hindustan Times

Native to India and Iran, pomegranates were described in ancient writing as a holy fruit that offered things like abundance and fertility. Pomegranates also, of course, offer an abundance of health benefits. Below we're exploring the nutritional gains from both the arils (seeds) and juice of the fruit.

Pomegranate arils are rich in polyphenol antioxidants, according to Maggie Moon, MS, RD, head of nutrition communications for POM Wonderful. Polyphenols are a class of bioactive plant compound with antioxidant properties known to combat unstable molecules that can cause damage to your cells over time. These harmful molecules are called free radicals, says Moon.

Specifically, pomegranate arils contain anthocyanins, which are a type of flavonoid (one of the two classes of polyphenols). Research shows anthocyanins may be associated with an array of potential health benefits, like lowering blood pressure and slowing cancer growth. Anthocyanins are what give pomegranates that beautiful ruby color. And typically, the more deeply colored the fruit is, the more antioxidants it contains. So, its no surprise that deep red pomegranates are a rich source.

Pomegranate arils provide us with four grams of fiber per serving, according to the U.S. Department of Agriculture. Thats nearly 15% of our recommended Daily Value (DV) of fiber for adults in about a half cup of arils. Specifically, most of the fiber in pomegranates is insoluble fiber.

Insoluble fiber helps us to keep our digestive systems healthy (and us feeling good!) by keeping things moving through our digestive tracts. It can support stable blood sugar levels and aid in getting us full and satisfied at mealtimes.

Pomegranate arils are a good source of vitamin C per half cup serving, says Moon. That half cup provides around 9 milligrams (mg) of vitamin C, which is about 10% of our DV of the important micronutrient for adults.

Most animals can produce their own vitamin C, but humans cannot, making it a dietary necessity for us. Vitamin C is an antioxidant itself, which helps keep other antioxidants working well throughout the body. The vitamin is a key player in several essential body processes, like protein metabolism, collagen synthesis and neurotransmitter production. It aids in immune system function and helps non-heme iron (found in plant-based sources of iron) absorption.

Another benefit of antioxidants found in pomegranates is related to exercise. Moon says they may help increase nitric oxide bioavailability by protecting it from breaking down in the body.

By causing vasodilation, or widening of blood vessels, nitric oxide improves blood flow during movement. Nitric oxide helps your body get the oxygen and nutrients it needs during exercise, Moon says.

According to Kelsey Lorencz, RDN, nutrition advisor for Fin vs Fin, another benefit of the antioxidants found in pomegranates and pomegranate juice is potential reduction of inflammation in the body. Studies have found that regularly drinking pomegranate juice can reduce markers of inflammation like Interlukin-6 and C-reactive protein, says Lorencz.

Chronic inflammation is a precursor to several diseases including heart disease and diabetes, so including a variety of nutritious foods like pomegranates and other fruits in your diet is ideal. Keep in mind that inflammation has a variety of contributing factors other than diet at play, including stress, alcohol intake, exercise and autoimmune conditions.

Since inflammation is a common marker in heart disease, it makes sense that pomegranates are associated with improved heart health. In fact, research shows pomegranate juice consumption may help lower blood pressure.

Lorencz says pomegranates and pomegranate juice may offer protective effects for those with heart disease: In one clinical trial, heart patients who drank one cup of pomegranate juice daily experienced significantly reduced intensity, occurrence and duration of chest pain compared to the placebo group. And there is evidence supporting consumption of fruits high in polyphenols, including pomegranates, may be helpful in controlling heart disease.

ivan101//Getty Images

Pomegranate juice provides a good source of potassium, an important electrolyte for healthy muscle function, Moon says. Potassium is also necessary for healthy nerve function and regulation of heart rate.

The juice provides nearly 533 mg of potassium per cup, while the arils provide 205 milligrams of potassium per half-cup serving.

Kidney stones, which are like small rocks that can form in our kidneys, occur in around 11% of men and 6% of women in the U.S. If left untreated, they can cause blood in the urine, severe pain and severe kidney complications.

One study supports pomegranates as allies in kidney stone prevention and management thanks to the antioxidant dietary phytophenols, which were found to be effective for the prevention of forming stones.

Despite recent fearmongering messages in diet culture about carbs, carbs are a macronutrient group that we need at every meal and snack. In fact, we need carbs to come from around half (or more, depending on your specific needs) of our intake. Including pomegranate arils and juice at meals and snacks can help us to meet our carb needs.

Some studies show that eating pleasure, including enjoying the sensory experiences of food while eating and cooking, may foster healthy food and nutrition behaviors.

With their festive color, and dynamic texture and taste, chances are good pomegranate arils may contribute to a heightened sensory experience both in the eating and cooking processes.

The beautiful ruby red arils make any dish special from bejeweling my basic breakfast smoothie bowl to all my holiday mains and sides says Moon. And she says that pomegranate juice retains antioxidants during cooking: If you like to cook, pomegranate juice is for you. The antioxidants in pomegranate juice are tough enough to survive simmering on the stovetop for up to two hours.

Like with many fruits and veggies, pomegranate juice does not provide the same fiber content as pomegranate arils. Fiber gets lost in the juicing process, along with the fruit's vitamin C both of which are essential nutrients. But if your preferred method is to drink pomegranate juice, you will still reap all the benefits of the pomegranate's antioxidants, key nutrients like potassium and other health benefits.

According to Moon and Lorencz, there are some points of caution to consider when consuming pomegranates. "Caregivers who are introducing new foods to infants should be mindful about their development levels and what kinds of foods they can tolerate," says Moon.

As mentioned, pomegranate juice is a good source of potassium. Moon says this "is a great thing for generally healthy folks, but some people need to watch their intake if their kidneys have trouble regulating it. Situations can vary by individual, so its best to work with your health care provider on any questions."

Lorencz points out that eating pomegranates or drinking pomegranate juice in large amounts could cause gastrointestinal issues like diarrhea, "possibly due to the high sugar content of pomegranates," she says. On that note, anyone who needs to have a heightened awareness of blood sugar levels, like people with diabetes, can certainly enjoy pomegranates. However, pairing the arils or juice with a protein and/or fat source (such as yogurt) can help with blood sugar stability.

Caroline L. Young, MS, RD, LD, RYT, (she/her) is a nutrition counselor, yoga teacher and freelance health journalist. Caroline is owner and founder of Whole Self Nutrition (WSN), LLC. Caroline has worked in the health and wellness industry for over a decade, and she is passionate about breaking down nutrition science into relatable information. She loves helping people understand the truth about nutrition, so they can have the healthiest relationships to food possible.

This content is imported from OpenWeb. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Read the rest here:
10 Health Benefits of Pomegranate Seeds and Juice - Good Housekeeping