The key to a long, happy retirement is not just having a flush portfolio or moving to a low-tax state with 300-plus days of sunshine. Its having the good health to enjoy your golden years.

And thats more than clich. Edward Jones surveyed 11,000 adults and found that 69% wanted to live to age 100. However, some didnt want such longevity if they were in terrible health (32%), if they became a burden on their families (29%), if they had serious cognitive loss (20%), and if they no longer had purpose in life (14%).

Many people assume that their chances of a long, healthy life is largely out of their hands, controlled by the genes they inherited. Its not that simple.

While scientists previously believed that genetics accounted for roughly 25% of lifespan, new research has put that number under 10%. Genetics still matters. Whether or not you dodge a particular affliction may be determined by your genes. And for extremely long-lived peoplethose who live beyond perhaps age 105genes are still thought to pay a huge role.

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Barrons brings retirement planning and advice to you in a weekly wrap-up of our articles about preparing for life after work.

For most of us, however, whether we get 75 or 85 or 95 healthy years is affected more by lifestyle choices than by genes. Getting regular exercise and enough sleep, eating nutritious, healthy foods, staying resilient and connected with other humansthese are the habits that produce continuing good health, long lifespans and enjoyable, productive retirements. They will also lower your healthcare costs and reduce your odds of developing dementiatwo of the biggest worries for retirees.

Genetics are the gun and lifestyle pulls the trigger, says Dr. David Fein, medical director of the Princeton Longevity Center in New Jersey.

Barrons recently talked to longevity experts, geriatric doctors, and read the latest research to come up with some concrete steps for improving your odds of a long, healthy life. Some of it is age-old advice. But research has also upended some of the conventional wisdom in recent years. For example, doctors used to think that moderate alcohol consumption was good for you; new research shows otherwise.

Here are six things you can do to improve your chances for having the good health to enjoy your retirement.

Exercise isnt a particularly efficient way of losing weight. But it is great at just about everything else when it comes to improving your health.

Want to lower your blood pressure or your blood sugar levels? Want to sleep better? Want to improve your brain function and memory? Want to lift your spirits? All these things are important for our health, and over recent years, theres been much research showing how exercise helps in all.

Exercise doesnt necessarily mean going to the gym. Brisk daily walks around the neighborhood will give you similar benefits. Nor does exercise all have to be done in one continuous session. Little five- or 10-minute bursts of activity throughout the day could be even better for you than a single session.

Its very hard to make up for 47 hours of being sedentary with one hour of intensive exercise, says Dr. Fein. Chairs kill more people than anything else.

Especially as you get older, be sure to include resistance training or other weight-bearing exercises to strengthen your bones and retain muscle mass. Biking or swimming are great for your cardiovascular system but they wont protect you from osteoporosis. If youre not lifting weights, try a few minutes of jumping ropes to build stronger bones.

Can there be too much of a good thing when it comes to exercise? Some research has found that extreme exercise actually hurts your health. An in-depth study in 2018 found otherwise. It studied 122,000 patients and measured their fitness not on how much they said they exercised, but how they performed on a treadmill test. It found the extremely fit had the lowest mortality levels.

But the debate over how much exercise is too much is beside the point. The big difference in health isnt between those in good shape and those in extremely good shape. Its between those who exercise and those who dont.

All sorts of good things happen as you sleep. Cells renew themselves. Your body produces hormones, which helps restore the body and reset many of its functions. Not getting enough sleep hurts your immune function. Scientists have found that people who dont sleep enough are more likely to eventually develop dementia.

How much sleep is enough sleep? The rough rule is between six to eight hours a night for adults. But different people may have different patterns and still get enough sleep. Some people may wake up in the middle of the night, be up for an hour or two, and go back to sleep for a few more hours. Others may take a nap in the middle of the day.

What is the best pattern for you? We dont know, says Daniel Belsky, an assistant professor of epidemiology at Columbia Universitys Mailman School of Public Health, who says there hasnt been much high-quality research on the subject. What pattern is optimal for a person may depend on the life they lead.

Dr. Belsky says there has been good research on shift workers who work at night while others are sleeping, and they pay a health priceparticularly if their sleep times keep changing.

Other Americans have trouble sleeping, no matter what time it is. If that applies to you, doctors advise you to improve your sleep hygiene. Go to bed at the same time each night. Make sure your bedroom is dark and at a comfortable temperature. And dont keep checking your smartphone throughout the night.

For years, many doctors advised their patients that moderate drinking, particularly red wine, was good for them. After all, research had shown that moderate drinkers lived longer than both heavy drinkers and nondrinkers.

But new research has changed the conventional wisdom on the subject.

It finds the reason moderate drinkers had better health wasnt the alcohol; it is believed to stem from favorable lifestyle, socioeconomic, and behavioral factors.

Drinking increases your risks for heart disease, high blood pressure, diabetes and certain cancers. The risks appear minimal for light drinkers but increase with higher drinking levels.

Bottom line: Nobody should start drinking because they think its good for their health, says geriatrician Alicia Ines Arbaje, an associate professor at the Johns Hopkins University School of Medicine. Alcohol is directly toxic to the body. There is no amount that is beneficial.

Obesity is tied to a multitude of illnesses, including higher rates of diabetes, heart disease and many cancers. Obese people have been hit harder by the Covid-19 pandemic.

But it doesnt necessarily follow that going on a strict diet to shave off some pounds is good for you. Losing weight isnt that hard. But keeping weight off is quite hard, and yo-yoing up and down doesnt do your body any good.

Whats more, all fat isnt created equal. The subcutaneous fat that sits on our hips may be unsightly, but it doesnt appear to have big effects on our health. The nasty stuff is the visceral fat that surrounds our organs. It changes the hormones produced by the body, and is linked to diabetes, heart disease, certain cancers and Alzheimers disease.

The only way of knowing for sure how much visceral fat you have is some sort of body scan, which is expensive and not recommended by most health experts for the general population.

People with bigger waists or apple-shaped bodies tend to have more visceral fat. But even there it gets tricky since different ethnic groups, notably people of Asian heritage, have a tendency to carry more visceral fat.

Morgan Levine is an assistant professor at the Yale School of Medicine who studies aging and wrote the book True Age. Instead of focusing on your weight, she says people should exercise regularly and eat a healthy diet. The good news is that exercise does reduce visceral fat.

Weight is such a bad proxy or measure for what is contributing to health, Dr. Levine says. Its so much more complex than how heavy you are.

Further complicating things, while weight loss may be desirable for the general population, it often isnt for seniors because it can cause loss of muscle and can contribute to osteoporosis. Geriatrician Deborah Kado, who has done extensive research on bone health and is co-director of the Stanford Longevity Center in California, doesnt usually advise her older patients to lose weight.

I tell them its insurance if you go into the hospital, she says. There is a lot of data that indicates that weight loss, whether intentional or unintentional, has been associated with adverse health outcomes rather than health benefits.

Nutrition is one of the trickier areas to research. Its hard to know exactly what research subjects actually eat. And it can take years for health effects to emerge. Nonetheless, scientists are seeing eating patterns that contribute to longevity.

A study found that even 60-year-olds could add an average eight or nine years to their lives by abandoning a Western diet. The biggest gains came from eating more legumes, whole grains and nuts, and eating less red meat and processed meat. Eating more fish was also a plus. The effects of eggs, poultry and oil were less clear. If it sounds a lot like the Mediterranean diet, it is. But its emphasis on vegetables, legumes and whole grains also bears similarities to how people eat in other parts of the world known for longevity.

Americans eat too much protein, says Yales Dr. Levine. She says protein contributes to overly high levels of the human growth hormone, which is linked to certain cancers and appears to increase aging.

But once again, the recommendation changes when it comes to seniors. Older people dont process protein as well, and need more of it in their diet to maintain muscle mass, research has found.

Live long enough, and bad things are likely to happen to you or the people around you. How you deal with them is key. People who have a positive mind-set on things they cant control tend to have much better outcomes, says Dr. Kado, the Stanford geriatrician. She says it is almost the most important factor in how her patients fare.

People are social creatures. And we tend to be more resilient when we have strong social connections. This can come through our family, our friends, our church, or even our retirement community. There has been research showing that maintaining social connections is good for brain health. So go for a walk with a friend and eat an apple afterward.

When it comes to longevity, these are all steps in the right direction. Saving for that longer life, and retirement, is another story.

Write to retirement@barrons.com

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Here's How to Maximize Your Healthy Years in Retirement. Eat Right and Exercise. - Barron's

When trying to lose weight quickly, some people turn to fad diets that promise fast results using questionable methods.

These plans are typically very low in calories, restrict many healthy foods, and involve following strict rules, like eating only one food.

Even though any type of low calorie diet can result in rapid weight loss, there are major concerns with fad diets that promote the use of unnecessary and even dangerous rules.

The pineapple diet is a fad diet that people have used since the 1970s to shed excess body fat.

In this article, I explain what the pineapple diet is and why its not a safe way to lose weight.

The pineapple diet, also known as the Sexy Pineapple Diet, was created by a Danish psychologist named Sten Hegeler.

Hegeler and his wife, Inge, published the book The Sexy Pineapple Diet in 1970. The diet promised to help people slim down and improve other aspects of health, like sexual vitality.

The diet consists of eating nothing but pineapple for two days out of the week, then eating normally for five days.

According to some sources, the plan allows you to consume other foods during the 2 pineapple-only days, so long as the food provides fewer than 500 total calories (1).

Keep in mind that the full book is not available to view online, and theres not a lot of information available regarding foods to eat, rules, length of the diet, and other recommendations.

According to an interview with Hegeler, the diet wasnt based on any scientific evidence. The author simply liked pineapple, so he thought that creating a diet based on consuming large amounts of pineapple was a good idea (1).

Online sources claim that most people who follow this diet do so for 27 days, but some people follow the diet for several weeks until they reach their goal weight.

In addition to the original Sexy Pineapple Diet, there are other pineapple-based diets and cleanses promoted online that involve eating nothing but pineapple for 27 days.

The Sexy Pineapple Diet is a diet plan that recommends consuming nothing but pineapple for 2 days a week. Other versions of the pineapple diet exist, each with its own rules.

When following the Sexy Pineapple Diet, youll eat nothing but pineapple for two days per week. Its not clear whether the days have to be consecutive.

On the other five days, youll eat normally. Again, specific recommendations from the book are not available, so its not clear what type of diet Hegeler recommended on the five non-pineapple days.

According to some sources, youre allowed to eat other foods during the two pineapple days, but its not clear which foods are allowed.

Some sources shared that if youre allergic to pineapple, the book suggests eating fruits like apples, pears, or bananas instead.

Other pineapple-based plans online recommend consuming foods like oats, yogurt, and lean proteins, plus a lot of pineapple.

Some strict versions of the pineapple diet involve eating nothing but pineapple for 27 days. These diets do not allow any other foods besides pineapple.

As you can see, there are many types of pineapple-based diets and cleanses promoted online, each with their own rules and recommendations.

Depending on the type of pineapple diet, the plan may involve eating nothing but pineapple for 2 to 7 days or eating a lot of pineapple combined with other low calorie foods like oatmeal and lean protein sources.

The Sexy Pineapple Diet recommends eating nothing but pineapple for two days a week. However, some sources say that it allows for other low calorie foods as well, though its unclear which foods are recommended.

During the other five days of the week, a person following the Sexy Pineapple Diet follows their normal diet.

Other pineapple-based fad diets recommend eating nothing but pineapple for two to seven days.

This means that you cant consume any other foods besides pineapple.

If you decide to follow one of these super strict, pineapple-only plans, youll be eating pineapple for breakfast, lunch, and dinner.

Healthy whole foods like eggs, vegetables, nuts, seeds, fish, and grains will be off-limits.

Depending on the type of pineapple diet you follow, you may only be allowed to eat pineapple for 27 days or to alternate days of only pineapple with days of normal eating.

Eating nothing but pineapple for two to seven days is absolutely unnecessary for weight loss.

Of course, limiting your calorie intake using any method, including unhealthy ones, will promote weight loss.

For example, if youre used to consuming 2,000 calories per day and then follow a 5-day plan that involves eating nothing but pineapple, youll be taking in significantly fewer calories, which will create a calorie deficit.

One cup (165 grams) of cubed pineapple provides just 82.5 calories. Lets say you consume 6 cups (990 grams) of pineapple per day 2 cups (330 grams) at each meal. This equates to only 495 calories, which is extremely low (2).

When youre eating normally, a single meal may contain 500 calories or more, depending on your energy needs.

Any diet that significantly cuts calories and creates an extreme calorie deficit will induce weight loss (3).

However, this doesnt mean that losing weight using such restrictive methods is safe or effective for long-term weight maintenance.

Also, if you follow a diet plan that significantly cuts calories, you will almost certainly gain back any weight you lose as soon as you return to your normal dietary pattern (4).

Journalists who tried the Sexy Pineapple Diet and documented the experience have lost between 02.2 pounds (1 kg) in a week.

However, you can achieve sustainable weight loss using methods that are actually based on scientific research and dont involve eating just one food for a prolonged period of time.

Lastly, theres no evidence that the Sexy Pineapple Diet or any other pineapple-based fad diet, for that matter is safe or effective for weight loss.

Heleger, the diets creator, even admitted that the diet is not based on any sound medical advice. He designed the plan simply because he enjoyed eating pineapple.

Any diet that significantly cuts calories will create a calorie deficit and promote weight loss. However, this isnt a safe or sustainable way to lose weight. Youll likely regain the weight once you return to normal eating habits.

Its unlikely that following the Sexy Pineapple Diet will result in any significant side effects if you follow it for a week. This is because the plan only restricts calories and foods on two days out of the week.

Studies show that diets that significantly restrict calories for 2 days per week, like the 5:2 method of intermittent fasting, can be safe (5).

But chances are youll be extremely hungry, irritable, and tired on a fad diet like this one. Journalists who tried the Sexy Pineapple Diet reported these feelings when they documented their experiences.

Because pineapple is so acidic, it might bother your stomach, especially if thats all youre eating for an entire day. You may feel nauseated or experience diarrhea.

If youre following a plan that involves eating nothing but pineapple for 5 days or longer, you could experience side effects like dizziness, passing out, headaches, hunger pains, insomnia, weakness, and extreme hunger (6).

Because pineapple contains less than one gram of protein and fat per cup (165 grams) and lacks many vitamins and minerals, like vitamin B-12 and vitamin E, your body wont be getting the nutrients it needs to function optimally (2).

Plus, many people consider protein to be the most filling macronutrient, so when youre not eating adequate amounts of protein, you wont feel full (7).

Because pineapple is lacking in many important nutrients, following a plan that involves eating nothing but pineapple for longer than a few days can also put you at risk for developing a nutrient deficiency.

Also, its never a good idea to engage in such restrictive eating habits. It could lead to long-term complications involving your relationship with your body and food, including eating disorders.

For example, you may be afraid to resume normal eating habits after finishing a restrictive diet like the Sexy Pineapple Diet because you fear regaining the weight you lost.

Pineapple-based weight loss plans can result in side effects like extreme hunger, nausea, headaches, and other unpleasant side effects. Following a pineapple-only diet long-term can be dangerous and put you at risk of developing nutrient deficiencies.

You do not need to follow any restrictive diet to lose weight. Its not a good idea to follow any diet or cleanse that recommends drastically cutting calories, only eating one food, or cutting out entire food groups.

Even though you may be tempted to try a diet that promises rapid weight loss, you can lose body fat by following safe, evidence-based plans that involve making long-term dietary and lifestyle changes that leave you feeling deprived.

If you want to lose weight, its best to create a small calorie deficit by cutting out or reducing your intake of sugary beverages, ultra-processed foods like fast food, and fried foods.

At the same time, make an effort to eat more nutrient-dense foods, like vegetables and fruits.

Adding more protein and fiber into your diet is also a helpful way to induce weight loss and maintain a healthy body weight, as foods rich in these nutrients help you feel full and keep you satisfied between meals (8, 9, 10).

Additionally, becoming more active by engaging in regular physical activity can be helpful for promoting weight loss and can also improve other aspects of health, like cardiorespiratory fitness (11).

Weight loss isnt always easy and can take time. If youre unsure of where to start on your weight loss journey, consider working with a registered dietitian.

They can help you create a dietary pattern that works best for your needs and that you can follow for life.

You do not need to follow any restrictive diet to lose weight. Its not a good idea to follow any diet or cleanse that recommends drastically cutting calories, only eating one food, or cutting out entire food groups.

Like other fad diets, pineapple-based weight loss plans including the Sexy Pineapple Diet are not healthy ways to lose weight.

They involve significantly restricting calories and eating only pineapple for 27 days.

Not only are these methods unnecessary for weight loss, but they can result in unpleasant and even dangerous side effects.

When youre trying to lose weight, its best to avoid pineapple-based weight loss diets and other restrictive fad diets and instead focus on making healthy dietary and lifestyle modifications that can help promote weight loss in a safe way.

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What Is the Pineapple Diet, and Should You Try It? - Healthline

MEDFORD, Mass. More than nine in 10 American adults may want to think about skipping the summertime barbecues. A new study finds that less than seven percent of the nations adult population have what health experts consider good cardiometabolic health.

Researchers from Tufts University say this measure includes five key components of health: blood pressure, blood sugar, blood cholesterol, adiposity (being either overweight or obese), and the presence or absence of cardiovascular disease.

Using information on roughly 55,000 people over the age of 20, the results show just 6.8 percent of American adults reached optimal levels of health in all five categories in 2018. Moreover, the study found American health has been in steep decline over the last 20 years.

In 1999, one in three adults had healthy levels for adiposity, meaning they had a healthy weight and were not overweight or obese. By 2018, that number fell to just one in four Americans.

At the same time, three in five people were free of diabetes and prediabetes in 1999. By 2018, however, more than six in 10 adults had one of these conditions!

These numbers are striking. Its deeply problematic that in the United States, one of the wealthiest nations in the world, fewer than 1 in 15 adults have optimal cardiometabolic health, says Meghan OHearn, a doctoral candidate at the Friedman School of Nutrition Science, in a media release. We need a complete overhaul of our healthcare system, food system, and built environment, because this is a crisis for everyone, not just one segment of the population.

Instead of just looking for signs of disease, the team focused their study on the signs of good, moderate, and poor cardiometabolic health.

Disease is not the only problem, OHearn explains. We dont just want to be free of disease. We want to achieve optimal health and well-being.

Researchers also found large health gaps between U.S. adults of different genders, ages, ethnic backgrounds, and education levels. Specifically, the study found Americans with less education were half as likely to be in peak cardiometabolic health.

While there was a slight increase in the number of non-Hispanic White Americans reaching good cardiometabolic health between 1999 and 2018, study authors say those measures dropped off for Mexican Americans, other Hispanics, non-Hispanic Blacks, and adults of other races.

This is really problematic. Social determinants of health such as food and nutrition security, social and community context, economic stability, and structural racism put individuals of different education levels, races, and ethnicities at an increased risk of health issues, says senior author Dariush Mozaffarian, dean of the Friedman School.

Its important to note that this study used data coming from a period before the coronavirus pandemic a time where physical activity fell off significantly. Previous studies have shown that sedentary lifestyles during the pandemic have contributed to even further declines in health and fitness since 2020.

Not everyone in the study has passed the point of no return when it comes to their health. Researchers say many fall into the category of intermediate levels of health, meaning their cardiometabolic health is not optimal, but not yet poor. These individuals may be dealing with certain conditions including prediabetes, pre-hypertension, or they may be slightly overweight.

A large portion of the population is at a critical inflection point, OHearn adds. Identifying these individuals and addressing their health conditions and lifestyle early is critical to reducing growing healthcare burdens and health inequities.

Its impacts on national healthcare spending and the financial health of the entire economy are enormous, OHearn concludes. And these conditions are largely preventable. We have the public health and clinical interventions and policies to be able to address these problems.

The study is set for publication in the Journal of the American College of Cardiology.

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Fitness crisis? Just 7% of U.S. adults have good cardiometabolic health - Study Finds

Weight gain is a common problem that can happen as we age and after 40 losing stubborn belly fat does become more challenging, but not impossible. With the right mindset and healthy lifestyle choices, getting rid of excess weight around the waist can happen and Eat This, Not That! Health spoke with Megan Mescher-Cox, DO, Board Certified in Internal Medicine, Lifestyle Medicine and Obesity Medicine of Dignity Health Group who explained how to burn off belly fat after 40. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Cox explains, "It's harder to lose belly fat as we age for many reasons. Physiologically, our basal metabolic rate decreases but also because our daily habits are dramatically different as we age. The average child needs to play and move for hours daily, whereas the average adult spends most of the day in a more sedentary role with exercise as a built-in activity for 30-60 minutes daily. Our skeletal mass also decreases as we age, especially over 30-40 years old and this decreased skeletal mass is a large contributor to our metabolic rate."

"Intake of vegetables and fruits is associated with lower weights and less chronic disease," says Cox. "This includes diabetes, high blood pressure and high cholesterol but also associated with less dementia and certain cancers. Vegetables and fruits are high in antioxidants which counter the oxidative stress that leads to aging."

According to Cox, "Sleep is critical for weight management and normalization of hormones in the body. This is when your body repairs from the day and when the body performs 'housekeeping' activities. Aim for 8 hours nightly. We can't "make up" for lack of sleep so it's especially important to get your body regular sleep all throughout your life."6254a4d1642c605c54bf1cab17d50f1e

Cox reminds us, "Exercise is a great way to keep people feeling young but also for your body to physiologically function better. Aim for at least 30 minutes at least five days a week although an hour five times weekly is even better. If someone is having a difficult time with the presence of abdominal fat even with regular exercise, increasing the intensity of the activity will help with the stubborn pounds."

Cox states, "Independent of exercise, sitting all day is an independent risk factor for a shortened life span. Aim to get up for at least 5 minutes an hour or consider an under-desk bicycle to keep blood moving."

"Things that are ideal for your health are the typical: a diet high in fruits and vegetables and low in junk food, regular exercise, regular sleep, not too much stress, and good healthy relationships," Cox emphasizes. "Aim for true lifestyle change, not a diet or exercise kick."

Heather Newgen

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Speed Up Belly Fat Loss in After 40 With These Proven Tips Eat This Not That - Eat This, Not That

The best way to lose weight, believe me, is to eat less, said Boris Johnson as he defended the Governments food strategy after proposals for a salt and sugar tax were ignored.

With that believe me, the Prime Minister hit a nerve for serial dieters: which parts of the vast smorgasbord of advice out there should we be following to ensure our health and happiness?

Along with the recent introduction of calories onto restaurant menus, it can feel as if were being shamed into giving up food altogether.

For Professor Tim Spector, the Kings College London epidemiologist celebrated for his work with identical twins, as well as diet and the microbiome, all of the above represents a backward step in the public understanding of how humans respond to and process food.

For the past 100 years, weve been obsessed with calories, and it has really stopped us thinking about anything else, says the 63-year-old author of The Diet Myth and Spoon-fed. He has been working hard to change that thinking.

When The Diet Myth was published in 2015, few people had an inkling of the role that the estimated 100 trillion microbes in our gut play in our digestion. Spectors work has helped to put kefir in our fridges and kimchi in our jars. Via the Zoe Project, the worlds largest nutrition study, he has encouraged us all to join up and analyse our unique guts, blood fats and blood sugar responses.

Today, though, his number one myth target is that calories are a useful way to monitor our diet. Not only are calorie estimates often less accurate than we might hope, Spectors studies of twins have shown that humans vary hugely in how much energy they extract from a given food.

The daily allowances for men and women, Spector says, are not based on hard data. So I ask him: what should we be aiming for? Even asking the question, he says, gives credence to the idea that there is a perfect figure. If it was only 1,900, would that make a difference? No, it wouldnt.

And when people are told to avoid calorie-dense foods, Spector says that advice can be taken to be encouraging the consumption of low-calorie drinks and low-fat foods. Its why we support this multi-billion-pound diet industry of low-calorie shakes and Weight Watchers, and all that other stuff.

So, what other diet myths are we swallowing, according to Professor Spector?

Exercise does require energy, but our metabolism adjusts to that loss by storing more energy as fat the next time we eat.

Our body is programmed to keep our biology steady, known as homeostasis, so if our energy levels are drastically changed with lots more exercise and less food, our metabolism will respond by slowing the weight loss down and eventually put it back on very quickly when we go back to normal activity and food which is what we see in yo-yo dieters who put all the weight they initially lose back on. Saying that exercise alone is a good way to reach a healthy weight in the long-term is complete rubbish, Prof Spector says.

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11 of the most common diet myths, busted by Professor Tim Spector - The Telegraph

Some people use creatine and protein powder after exercise. Both supplements may aid in muscle recovery and enhance exercise performance.

Protein and creatine have different functions and may benefit some people. However, for best results, people need to take the correct dosage at the right time.

Creatine, an amino acid found in muscles, provides energy for various cell functions. It is most beneficial for shorter, high intensity workouts.

Protein powder is an easy way for people to quickly consume enough protein after workouts. Taking leucine-rich protein, such as whey protein, after exercise can help muscle recovery.

Read more to learn about the differences between creatine and protein, their benefits, and which one to take after working out.

Creatine and protein powder are two supplements that people can take for exercise performance and recovery.

Creatine is an amino acid that is naturally present in muscles. The body makes it from the amino acids arginine, glycine, and methionine. Additionally, people can get it by eating red meat, fish, and taking supplements.

During high intensity exercise, creatine provides energy and produces adenosine triphosphate (ATP). ATP is an energy-storing compound that lives in body cells. Its breakdown provides energy for various cell functions, such as muscle contractions.

Some people who do high intensity exercise choose to take creatine as a supplement. It comes in different forms, with creatine monohydrate being the most common.

In the nutritional supplement market, people can find other forms, including:

Protein is a macronutrient that plays an important role in muscle growth and development. Most people consume their protein through food sources, such as:

Supplements are an easy way to increase protein intake, but they are not a replacement for food sources. However, they are a convenient form of high quality protein, especially if a person has a busy schedule.

Protein supplements usually come in powder form. A person can mix the powder with water or milk to make a protein shake, blend in smoothies or shakes, and add to cereals and baked goods.

There are multiple types of protein powder, including:

Plant-based types include:

Many athletes use creatine supplements for sports performance and exercise recovery. People can also use protein powder after workouts to promote muscle recovery.

Research has shown that creatine can increase lean muscle mass and exercise capacity, which is a persons maximum athletic ability. It works best when used with short, high intensity workouts.

Creatine can help improve specific aspects of exercise, so it may be useful for athletes in certain sports. For example, it may improve muscle recovery after performing a maximum-weight squat exercise. It can also improve power in anaerobic exercise and aid recovery after workouts.

Some people may also take protein powder after a workout to support muscle growth and recovery.

Research supports that taking quick digesting leucine-rich protein, such as whey protein, can optimize the production of proteins in the working muscles. Leucine is an essential amino acid that is important for protein synthesis.

Experts suggest that people who exercise regularly have higher protein requirements. Therefore, people who participate in regular physical activity may benefit from supplementing their diet with protein powder.

Both creatine and protein powder can help with muscle gain if combined with adequate training and a calorie surplus.

Complex training, which involves heavy-resistance exercises, is an effective method for developing muscle strength and power. However, they are also very strenuous, and a person can tire quickly.

Fatigue recovery is an important factor that affects exercise performance. Studies have shown that different creatine supplementation regimens may help lower muscle fatigue. Taking creatine after working out seems to be more beneficial than taking it before exercise.

Additionally, consuming protein after a workout can help recovery and muscle growth.

Some experts suggest that people who exercise for more than 3 months eat more protein. However, they also recommend resorting to supplements only if a person is not getting enough protein from their usual diet.

Taking low doses of creatine daily for 2830 days may help increase the amount of this amino acid found in the muscles.

In a 2021 study, participants took 3 gram (g) of creatine every day for 28 days. The researchers report that this regimen improved exercise performance. Experts also demonstrated that taking 20 g of creatine for 57 days leads to a similar increase in the amount of this amino acid in the muscles.

Other experts report benefits of taking a larger dose of creatine to start, followed by a lower dose.

An example of this regimen is taking 20 g per day for a short time, followed by a 5 g dose for 28 to 30 days. Most experts advise splitting the larger 20 g dose into multiple smaller doses.

Protein is an essential macronutrient, but people who exercise regularly need more than the recommended dietary allowance (RDA). The RDA for protein is 0.8 g per kilogram of body weight per day. Current evidence suggests that people who exercise for more than 5 months need between 1.52 times more protein than the RDA.

For optimal muscle protein synthesis after workouts, people should aim to consume 2025 g in the form of food or protein powder. Most commercial protein powders have about this amount in one scoop.

Creatine and protein supplementation may provide specific benefits that support certain types of training. In clinical studies, creatine may help people who practice heavy-resistance training.

People who exercise regularly require more protein than the recommended dietary allowance suggests. Before a person begins taking supplements, it is advisable to contact a doctor or registered dietitian.

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Creatine vs. protein: Which is better, post-workout, and more - Medical News Today

Chris Hemsworth takes his fitness and workout routine seriously. Getting into shape to play the God of Thunder in the Thor movies doesnt come easy. Neither does staying in shape. We know the diet that helped Hemsworth bulk up for Avengers: Endgame. He took things to another level for Thor: Love and Thunder, but he also has what he calls an 80-20 diet with cheat foods we can fully get behind.

Hemsworth once said there are three rules he follows to stay in shape year-round. Simply, exercise, diet, and sleep are all important to overall health, they all need to be respected equally, and one needs to remain committed to all three to stay in shape.

The Australian actor even created his own fitness app to help others achieve better health. App or no, Hemsworth adhered to a strict regimen to get in shape for Thor: Love and Thunder.

One of the questions that came up during a Wired Google autocomplete interview on YouTube was, Can Chris Hemsworth bench 300 pounds. The short answer is no (he prefers push-ups and dumbbell presses), but the actor admitted his training for Love and Thunder was very precise.

These days, for Thor: Love and Thunder, I think Im the biggest I ever was and probably in the best shape Ive ever been in, Hemsworth said. But that was very strategic, different exercises shaping my physique, and also a very specific diet. Bench press? Not a very big strength of mine.

During the same Wired segment, Hemsworth talked about his everyday diet, and if he was telling the truth, hes truly all of us when it comes to his favorite cheat foods.

One of Hemsworths three fitness rules is following a healthy diet. He eats plenty of lean proteins and vegetables but limits carbs. Combined with his workout routine, Hemsworths diet helps keep him in good health.

Still, it turns out the actor who plays the God of Thunder has a sweet tooth, and he lets himself indulge, as he told Wired:

But like anyone, you know, I have a sweet tooth. I have a real appetite and passion for pizza and burgers and ice cream and all the bad things, you know, but I try to give myself, you know, sort of an 80-20 rule. Eighty percent, 20% with the good being the 80 and 20% being the cheat meal, if you will.

Hemsworth lets himself indulge, but hes probably not eating a pound of chocolate for every five pounds of chicken breast, veggies, and rice he consumes.

Hemsworth starts eating almost as soon as he wakes up in order to maintain his Thor-like physique.

He starts his day with a plant-based shake or smoothie a couple of hours before eating a full breakfast. That breakfast usually includes a mix of protein, fiber, and complex (not refined) carbs. For example, multiple eggs with toast or oatmeal and some veggies. For lunch (and sometimes for dinner), the Aussie actor eats a substantial portion of meat-based protein balanced with veggies and starches, like a baked potato or rice.

Hemsworth often snacks before bed so he doesnt get hungry overnight. If that seems like a lot of food, it is, but he also burns calories with frequent workouts.

Hemsworths 80-20 diet, as he called it, involves a lot of thought on the 80%, and he works hard to earn the 20% cheat meals he loves so much.

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RELATED: Chris Hemsworth Reveals the Greatest Challenge of Playing Thor, Which Is Also Part of the Fun

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'Thor: Love and Thunder' Star Chris Hemsworth Is All of Us With His Cheat Foods in His '80-20' Diet - Showbiz Cheat Sheet

By Cara Murez HealthDay Reporter

TUESDAY, July 5, 2022 (HealthDay News) -- The obesity epidemic isn't slowing down anytime soon, and new research delivers even worse news: Most American adults have not only gained more weight, but they gained most of it earlier in life.

The statistics were grim: More than half of Americans in the representative sample had gained 5% or more body weight during a 10-year period. More than one-third of Americans had gained 10% or more body weight. And nearly one-fifth had gained 20% or more body weight.

It got worse: People were gaining more substantial amounts of weight earlier in adulthood, thus carrying more of that extra weight for more years, researchers found.

This pattern was surprising, said study author Larry Tucker, a professor of exercise science at Brigham Young University in Salt Lake City, Utah. "What people don't realize is that most of that weight, the actual gaining of weight, is highest at a younger age."

In the study, his team culled data from the National Health and Nutrition Examination Survey (NHANES) on 10-year weight change patterns of more than 13,800 U.S. adults.

In 2000, about 30.5% of adult Americans were obese. By 2017-2018, the U.S. Centers for Disease Control and Prevention estimated that about 42.4% of adult Americans had reached that weight.

Those extra pounds were packed on in early adulthood: The average American gained about 17.6 pounds from their mid-20s to mid-30s, the study found. Meanwhile, the average person gained about 14.3 pounds between their 30s and 40s, 9.5 pounds between their 40s and 50s, and 4.6 pounds between their 50s and 60s.

Women gained twice as much weight as men, 12 pounds, on average, compared to about 6 pounds. Black women had the greatest average weight gain over 10 years, about 19.4 pounds.

Reasons for the nationwide increase vary, Tucker said. The environment people live and eat in is far different from what it was 50 or 100 years ago. Obesity rates didn't start climbing until the late 1970s or early 1980s, he explained.

"That's because very rapidly a few things happened," Tucker said. "That's when fast food became prevalent. Before, people were more in control of what they ate. People sat down and had meals. People planned ahead. 'What are you going to eat? What are you having for supper tonight?'"

Picking up what is admittedly a tasty fast meal, but loaded with calories, makes it hard for a person to control what they're eating, he said.

"It takes a very conscientious person to work around that. I do this for a living and I'm lean, but it's because I'm very much aware of the situation," Tucker said.

The findings were published recently in the Journal of Obesity .

Dr. Ethan Lazarus, president of the Obesity Medicine Association, said he had not seen the issue of obesity studied in this way before.

"It definitely points to the idea that obesity is not an equal opportunity employer. It's unfortunately disproportionately affecting already marginalized groups with less access to care," noted Lazarus, who was not part of the study.

One reason for the greater impact on women may be that they have experienced more environmental changes than men have in the last five decades, with greater numbers in the workforce and also caring for families, he said.

"I think you see a lot published these days about higher levels of stress and lower amounts of sleep, and more time sitting and more time staring at computer screens," Lazarus said. "That's become the normal American job is to sit in front of a computer all day and then we get home and we're so tired all we can do is sit on the couch and play with the phone. It's like we're never unplugged."

Lazarus also pointed to the foods Americans eat, coming from a box with high quantities of sugar and little nutritional value, as a factor.

"What we look at as a normal diet in America, I think is fueling this epidemic," Lazarus said.

He suggested rethinking values of making money and working more hours and instead refocusing on personal health.

For those who are already living with obesity, the Obesity Medicine Association suggests healthy nutrition, counseling on physical activity and what it calls intensive lifestyle intervention, which addresses issues that lead to weight gain, such as stress, sleep deprivation and social events. A variety of new medications can also target obesity, Lazarus said.

For people with more advanced or more complicated obesity, there are surgical options, Lazarus said.

Tucker said he would like to see more education based on well-established principles of healthy eating from a young age, including not rewarding young people with food and encouraging fruits and vegetables.

"I think knowing at a young age with the medical community involved, with schools involved, we don't want people to become obsessed and think that their worth is in their weight," Tucker noted.

"That's not healthy, but at the same time, we want them to realize that it's hard to be healthy," he said. "It's hard to prevent diabetes. It's hard to prevent heart disease if people continue to gain weight and become obese."

More information

The U.S. Centers for Disease Control and Prevention has more on overweight and obesity.

SOURCES: Larry Tucker, PhD, professor, exercise science, Brigham Young University, Provo, Utah; Ethan Lazarus, MD, president, Obesity Medicine Association, and physician, Clinical Nutrition Center, Greenwood Village, Colo.; Journal of Obesity, May 6, 2022

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Walnuts and other nuts help maintain our heart's health as we age

As we age, our organs go through wear and tear over time. This wear and tear may not be completely avoidable but can be slowed down. What we eat significantly Influences our health and can help slow down this ageing.

Superfoods are foods that contain exceptional nutritive value and provide various benefits to our bodies. Superfoods can help maintain better heart health. These foods can help maintain better heart health for people over the age of 50.

Superfoods for heart health at 50:

1. Whole grains

Unlike refined grains, whole grains provide much more benefits to the body, especially the heart. While refined foods increase the risk of heart diseases, whole grains protect the heart against general wear and tear.

2. Dark chocolate

Eating foods rich in antioxidants ensures your body and heart stay protected against toxins present around us. Dark chocolate is abundant in antioxidants and also rich in essential minerals that improve the heart's functioning.

3. Cruciferous vegetables

Cruciferous vegetables also known as green leafy vegetables include lettuce, cabbage, spinach, broccoli, cauliflower, and so on. These vegetables are rich in fibre, and various other nutrients and promote better functioning of the muscles.

4. Fatty fish

Fatty fish such as salmon, tuna, etc. are a great source of protein and healthy fats. The body requires protein for various functions. Along with this, healthy fats help absorb other vitamins the body requires to function properly.

5. Nuts

Nuts are one of the most nutritious superfoods. They are packed with nutrients and improve various functions in the body. Studies have shown, that walnuts can shield one against many coronary diseases.

6. Tomatoes

As mentioned under dark chocolate, an antioxidant-rich diet protects us against external radicals and toxins. Tomatoes reduce inflammation and have been proven to reduce symptoms of various coronary diseases.

7. Olive oil

Olive oil is another food abundant in antioxidants. Various oils may increase one's risk of developing coronary diseases while olive oil can help reduce it. A significant improvement was shown in the heart health of people that started using olive oil in their diet.

8. Cottage cheese

Cottage cheese more commonly known as paneer is a great food to add to your diet if you want to maintain a healthy heart. We start losing our bone density past the age of 35. If you wish to maintain a healthy heart at 50, it is important to consume nutrient-rich foods in abundance.

9. Legumes

One of the most common heart diseases in people over 50 is cholesterol. Legumes such as lentils, beans, and chickpeas have been proven to reduce cholesterol. They are also rich in essential minerals iron, magnesium, and potassium which help in our body's functioning.

10. Berries

Berries are rich in fibre, vista ins, and antioxidants. These components maintain and improve the health of our hearts. Post 40 you should be very careful about your diet. Berries such as strawberries and blueberries act as great snacks and substitutes for unhealthy candies and sugary foods.

It is ideal to incorporate these superfoods into your diet to ensure you have a healthy and disease-free heart. Besides this, we also encourage you to exercise regularly. Exercise has been proven to reduce the risk for various chronic and acute heart-related diseases.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Before we get into the nitty-gritty of thyroid diseaseWhat is the number one symptom to look out for? How can you keep your thyroid healthy?let's start with the basics: What exactly is the thyroid, and what does it do?

"The thyroid gland is a tiny, butterfly-shaped organ found directly behind the voice box on the front of the neck (larynx)," explains Saroj Kumar, MD, owner of Health Review Live. "The thyroid's primary function is to regulate your metabolism." And that's essential: Your metabolism never stops working and is the source of energy for basic bodily functions, according to the Cleveland Clinic. These functions include breathing, blood circulation, regulating temperature and hormone levels, and digesting food.

In other words, you want to keep the process going smoothly. Read on for seven ways to keep your thyroid healthy and your metabolism ticking.

READ THIS NEXT: If You Can't Stop Doing This at Night, Get Your Thyroid Checked.

Stress is harmful to our health in many different ways. It can cause headaches, raise blood pressure, affect libido, and lower immunityand that's just for starters. Chronic stress can also affect thyroid function by interfering with hormone synthesis, says Kumar, who recommends meditation and deep breathing as two of the many things you can try to reduce stress.

"A zinc deficiency may increase the chance of developing hypothyroidism, since zinc regulates the immune system and thyroid," advises Kumar, who lists foods such as oysters, pork, chicken, beans, nuts, and whole grains as rich sources of zinc. Just be mindful to not consume too much, as an excessive amount of zinc can cause a copper deficiency.

A healthy gut is crucial to our well-being in almost too many ways to count, including our brain health and thyroid function. "Because the bulk of the immune system sits in the gut, it is crucial to enhance gut function via lifestyle modifications," says Kumar, who recommends several ways to boost your gut health, including taking probiotics and eating a gut-healthy diet.

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Cutting processed and junk foods from your diet can help boost your metabolism (among other benefits; too much junk food can increase your risk for dementia). "Once you learn to detect and eliminate the offenders, you will notice a noticeable improvement in your health," notes Kumar. "Processed food has become so ingrained in our everyday lives that it may seem like a daunting task to eliminate it."

You may not be aware of which foods contain iodine; these include table (iodized) salt, fish and shellfish, dairy, chicken, and beef liver. "A deficiency in iodine is one of the dietary causes of hypothyroidism," explains Kumar. "Iodine is necessary for optimal thyroid function. Consuming the appropriate quantity might provide a boost."ae0fcc31ae342fd3a1346ebb1f342fcb

As stated above, stress can have a negative effect on your thyroid healthand "inadequate sleep may increase your body's stress burden," warns Kumar. "Prioritizing quality sleep is essential for repairing your thyroid, [and] there are several techniques to sleep better, including establishing a bedtime routine and minimizing caffeine use throughout the day."

Improved thyroid health and a boosted metabolism are just two great reasons to get regular exercise (along with other benefits like brain health). Kumar recommends resistance training to help keep your thyroid healthy, noting that the activity "contributes to muscle growth, which indirectly influences thyroid function." Kumar adds that "exercise can also help people regulate their weight. Many individuals with hypothyroidism are concerned about their weight, since the condition slows the metabolism, making it more difficult to shed or maintain weight."

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7 Ways to Heal Your Thyroid and Boost Your Metabolism, Doctors Say - Best Life