In this modern working-class life, people are vulnerable to back pain. It can be triggered by many things - from sitting down for too long to moving exceptionally heavy boxes that youre not advised to. Back pain can cause discomfort and there are ways you can prevent it from ruining your life. Lets take a look at these four simple things to prevent back pain:

Also read:Fitness Tips: Easy Shoulder Exercise To Do At Your Workplace To Release Stress

Keeping the spine neutral helps disperse the load when youre carrying heavyweights. This will also allow your glutes to distribute work. A spine has three segments - cervical, thoracic, and lumbar. Keeping the spine neutral means that you have to maintain those natural curves. Keep your posture firm and dont drag your shoulders down like there is some imaginary weight on them.

Sleeping can heal your body. It can also heal existing aches. To stave off back pain, make sure you are resting well. Stop binging for longer hours as this does no good for your back. Spend some more time in the sheets and your body will take care of the rest. Also, dont be in one position for a long time. Provide exercise and movement to your body at regular intervals.

It is true that what you eat can affect your back. If you consume foods that inflame your gut, that can put unnecessary stress on your joints. Eat foods that are high in natural antioxidants and polyphenols, which give the bodys defense systems a hand by helping to negate the damage caused by harmful molecules called free radicals. Cut down on refined carbohydrates like white bread, rice, and pasta, along with fried foods and fatty meats.

This is probably going to help you the most with your back pain and also help prevent it. By strengthening the muscle groups that support the spine, you can go a long way. Always stretch your body before you exercise. And even when youre done exercising, perform the cat-cow to restore your movement. Another source is the plank. Performing planks not only strengthen your core but also strengthens back muscles.

Also read |Fitness: Exercise Tips That Will Help You Stay Driven To Workout

See more here:
Back pain remedies: Exercise, diet, and numerous other ways to prevent back pain - Republic World - Republic World

Beer belly, spare tire, gut whatever you want to call it, belly fat is caused by many different things, from lack of exercise to poor diet to genetics.

Not getting enough shut-eye can cause your body to store more belly fat.

Credit: PeopleImages/E+/GettyImages

Having a bigger waistline can be a major hazard to your health, but with the right lifestyle changes, you can shed that unwanted belly fat. But first, you need to know exactly how it got there.

There are two types of fat stored in or around your abdomen subcutaneous (the soft kind that you can pinch) and visceral (hard fat that's deep down around your organs). Approximately 90 percent of body fat in most people is soft fat that's located under the skin, according to Harvard Health Publishing, and although many people find it unattractive, that type of fat actually acts as insulation and a source of energy, producing various beneficial molecules to help you maintain your weight.

The other type is visceral fat intrabdominal hard fat that can make your belly protrude (think: beer belly). It's the more dangerous of the two, per Harvard Health Publishing, since it produces a large number of molecules with possible detrimental health effects such as insulin resistance, high blood pressure and high cholesterol as well as heart disease, type 2 diabetes and certain cancers even for those with a normal body mass index (BMI).

1. Inactivity and poor diet are the main causes of obesity and fat gain in general. If you're consuming more calories than you burn every day especially via foods that have little nutritional value then you're going to pack on the pounds and gain inches everywhere, including your waistline. A major study published August 2014 in the American Journal of Medicine saw substantial increases in weight and waist circumference in both men and women as physical activity decreased over a 22-year span.

2. Age, sex and genetics also play a role in belly fat gain. As you age, muscle mass naturally decreases, especially if you're more sedentary. And a decrease in muscle means you're not burning as many calories, which makes it harder to maintain a healthy weight and keep the fat off, per the Mayo Clinic.

Older women may notice an increase in belly fat as they age even if they're at a healthy weight, due to menopause and a decrease in estrogen production, which influences where fat is distributed, according to the University of Rochester Medical Center.

A review published November 2019 in Arteriosclerosis, Thrombosis, and Vascular Biology not only states that sex hormones affect fat distribution in men and women, but also says that there are many loci (the physical location of a gene, like a genetic street address) with "sexual dimorphic associations" with belly fat. In other words, fat gain and distribution may not only be hereditary, but certain genes linked with belly fat are sex-specific, and most have a stronger effect in women.

3. Sleep deprivation is also found to increase belly fat accumulation, according to the National Sleep Foundation. Research has found that people who sleep less than five hours at night gain more belly fat over the years compared to those who sleep more than six hours. An August 2014 review in the Annals of Medicine goes into it further, linking sleep deficits to increased food intake, decreased energy expenditure and changes in appetite-regulating hormones levels. It also points the finger at multimedia usage (read: screentime) for keeping you up at night.

4. Being stressed out is another culprit. Studies have shown the close association between increased levels of the hormone cortisol and deep abdominal fat deposits, according to The American Institute of Stress.

Refined carbohydrates, including sweets, have been linked to belly fat.

Credit: Lazy_Bear/iStock/GettyImages

There's a reason why whole grains win over white: Refined carbohydrates such as white bread, pasta, rice, chips, sweets and sugary drinks have been linked to weight gain, diabetes and heart disease, per the Harvard T.H. Chan School of Public Health. Refined carbs are grain-based foods that have the bran and germ extracted during processing, which means they offer calories without fiber or any other nutritional value.

These foods cause sharp spikes in blood sugar and can boost blood triglyceride levels, according to Harvard Health Publishing, and high triglyceride levels can lead to more fat stored around the waist. A study published November 2014 in Mediators of Inflammation showed that a high intake of refined carbs is a risk factor for inflammation, insulin resistance and belly fat.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

While men tend to store more fat in their bellies, women generally have less visceral fat than men since they gain much of their fat subcutaneously in the thighs and buttocks to aid in pregnancy and breastfeeding. As menopause approaches, though, estrogen levels decrease, testosterone increases and there is a redistribution of fat to the belly.

Of course, there are those women with androgen excess early on like those with polycystic ovary system (PCOS). Researchers concluded in a September 2019 study in Frontiers of Hormone Research that androgen excess can adversely affect insulin sensitivity and promote visceral fat.

What's also interesting is that although women have less visceral fat as younger adults, severe obesity is more prevalent in women than men, according to a 2017 review published in Human Reproduction Update. Again, thanks to estrogen (which increases and decreases during different phases of the menstrual cycle), women may be more prone to overeating, causing weight and fat gain.

It's a good idea to incorporate strength training into your exercise routine when you're trying to shed belly fat.

Credit: vitapix/E+/GettyImages

1. Move that body! Visceral fat is easier to lose as it responds to the same diet and exercise that helps with weight loss. Moderate-intensity activity like cardio for 30 to 60 minutes a day will help combat excess fat and pounds. But strength and resistance training are also recommended because muscle mass helps to burn more calories and fat. A study published February 2015 in Obesity concluded that, out of various physical activities, strength training had the biggest influence on waist circumference change in men.

2. Fix your diet. Look closely at what and how much you're eating on the regular. Cut down on refined carbs, sugar and saturated and trans fat, and add in more lean protein, fruits, veggies, whole grains and healthy fats like olive oil, avocado and nuts.

Also keep in mind that while eating wholesome food is a major factor, cutting calories is key. One pound of stored fat contains approximately 3,500 calories. So, creating a daily 500-calorie deficit helps you lose about 1 pound of fat weekly.

"It's not just about consuming these healthier carbohydrates to lose and keep off belly fat, but to feel good about consuming them to make it into a healthy behavioral pattern that can lead to a lifestyle of less belly fat," Jim White, RDN, ACSM, owner of Jim White Fitness and Nutrition Studios, tells LIVESTRONG.com.

3. Take time to relax and prioritize sleep. Since sleep deprivation may be causing weight and fat gain, address any poor sleep habits that are preventing you from getting the recommended seven to nine hours each night. If you're stressed, exercise and yoga are great releases, as well as meditation, therapy or whatever you feel is self-care.

4. Get help. Hey, no one said making these lifestyle changes would be easy. If you need some guidance or support, make an appointment with a professional, such as a doctor who specializes in weight loss, registered dietitian or a personal trainer.

Read more:
What Causes Belly Fat and How to Get Rid of It - LIVESTRONG.COM

Robbie Williams originally found fame as a member of the English pop group, Take That from 1989 to 1995, however, he achieved greater commercial success with his solo career, beginning in 1997. Robbie is a highly beloved British singer and has been a constant presence in British culture throughout the last 20 decades. Recently, the singer-songwriter has made an admission that he has struggled with a relentless weight battle for several years and admitted that to overhaul his lifestyle and improve his health and diet he cut out one thing to trim down. What did he cut out?

Appearing on the WW, Weight Watchers reimagined, Wellness that Works podcast Robbie speaks about his weight loss and wellness journey since joining the programme.

Robbie Williams is a WW ambassador and is currently on the new myWW programme - its most customised weight-loss programme ever.

The WW Wellness that Works podcast is a fun and motivational podcast for anyone who wants to build healthy habits whether that means eating better, moving more, shifting your mindset or all of the above.

What did Robbie Williams have to say about weight loss?

READ MORE:Man loses175lbsusing 'life-changingdiet plan

During the episode the ever-entertaining singer and showman, opens up about how his previous relationship with food had affected his mental health, with Robbie commenting that: I found that normally my history is being overweight and being dreadfully unhappy and then counteracting that with extreme measures and being depressed because there are no nutrients in my body.

Talking about why he became a part of the WW family Robbie said: There is this relentless weight battle and weight issue that Ive had forever.

WW phoned up and said hey, we want you to be really healthy and have a clean head, and feel good about yourself!.

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The universe spoke and I listened to it, and I was like, yes, please let me get on this. And I started boxing. That was great for my mind.

Since becoming a WW ambassador, Robbies relationship with food and exercise has changed: Im golfing a lot and Im in nature. And its three hours of walking and its meditative because all youre thinking about is that next shot and it takes you out of yourself.

Like boxing does. You know, you go boxing and its so hard but so enjoyable.

And then I saw on a podcast somebody would say, if you dont work out, its the equivalent of taking a depressant pill instead of an antidepressant. If you dont work out and dont do something you're taking a depressant pill.

Robbie credits WW for how well hes feeling at the moment saying that: Its helping me tremendously.

Ive changed my life. Im loving being a daddy. Loving the WW, loving - the wife.

Yeah all is good. There is a confidence thats coming with the WW programme.

So, what was one of the main things that Robbie cut out to lose weight and overhaul his lifestyle?

Robbie revealed during the podcast that he gave up smoking to overhaul his diet after he became worried about having an early death.

He revealed: The most recent thing that triggered this whole [weight gain] thing was I relapsed on smoking.

So when I smoke, I'm half-smoke, half-man. I'm a man of extremes. And the wife said, 'You got to give up smoking'.

I didn't want to do the death, the early death. So I was like, yeah, OK.

And I just thought, hang on, maybe I can just view this differently. This whole process, not only could I give up smoking, but I could be fit and healthy and have a clean head and a clean vision of how I want my future.

And I found that moment to be very, very powerful.

For more information about myWW, visit WW.com or download the WW app.

Listen to the podcast episode in full and subscribe on the WW YouTube channel,iTunesandSpotify

Originally posted here:
Robbie Williams weight loss: Gave up one thing to slim down and shed fat - what was it? - Express

The tricks to lose weight are aplenty but only a few are sustainable and long-term in nature. Aditya Chaubey, a student by profession and self-proclaimed fitness freak by choice tells us that there is no one rule that fits all when it comes to weight loss. However, there is one cardinal sin that many people (including me) indulge in while trying to lose weight and that is dieting.

You see, dieting, at its core means restriction. And no human being enjoys being placed under restrictions. Moreover, no diet is sustainable in the long run, he says. One should strive to adopt healthier eating habits and not a diet, he adds. A healthy lifestyle does demand certain sacrifices, but it is worth it in the long run! I used to feel ashamed of how I looked (at his heaviest he weighed 110 kgs or as his father would say Quinton and 10) and as a result, I was afraid to even step inside a gym, he adds.

Add to that the fact that my father is an army officer, well, I think you can understand my discomfort. So, I took up running, he explains before revealing his step-by-step approach to weight loss by making small changes in his daily life instead of resorting to a diet plan an approach that helped him shed 42 kgs and trim from 110 kgs to 68 kgs.

Running is the best form of free physical exercise, which actually burns more calories than any other form of cardio workout as it requires many different muscles to work together. It also helps burn belly fat and preserve lean body muscle.

Says Aditya, my goal was simple to be able to run a 5K in under 20 minutes. But, when I started, I could barely get run 100 metres before I was left gasping for breath. However, I was encouraged by many people to carry on, no matter what. Honestly, this was perhaps one of the best motivational bouts during those tough initial months.

QUICK READ: How running a little bit every day for two months changed my life

Make no mistake, it didn't get any easier, I just got used to it and within 2 months I ran a full 5 Km without stopping in about 45 minutes. Granted, it was not what I wanted, but it was a start. And, now, I was ready to join a gym! During this phase, my college started and I had to leave my beautiful support system behind."

"I joined my college gym but still continued going on runs. It is the best form of exercise, it builds cardio-vascular strength, and one can do it anywhere, anytime. Below, Aditya breaks down his new weight loss workout routine.

QUICK READ: How "mindful running" can help you run faster, farther, and more peacefully

The key is to train hard, day in and day out, each workout should demand a better you. For me, it was running on alternate days with a continuous attempt to increase the distance with each progressive day and then at the end of the week (usually Sunday) go for a long run (10 km). I used to hit the gym 5 days a week. I targeted 2 muscle groups in each session doing 4 exercises of each muscle group. Apart from this, there was my one complete rest day. No gym, no running, nothing!

QUICK READ: How to run faster without ever touching a treadmill

I followed the principles outlined in this brilliant book, titled, "Don't Lose Your Mind, Lose Your Weight" by Dr. Rujuta Diwekar. It helped me develop healthier habits. To give you a gist:

- The key to weight loss is to consume small meals spread over the course of the whole day instead of binging and making conscious healthy choices even when you are forced to dine out. For example: I eat tandoori roti instead of butter naan, tandoori chicken instead of a rich chicken curry and pasta instead of pizza. I also make sure that the food I am consuming is not calorie-rich but is rather rich in nutrients.

- Don't leave your staple food. As far as our varied cuisine choices are concerned one should think global but eat local. In essence eat the local cuisine, dosa and Idli for Southern India, momos and Chinese in hilly areas, etc.

- Even during weight loss, it's important to meet your body's basic nutrient and energy needs. Over time, not eating enough can lead to nutrient deficiency and serious health problems. We are looking to improve our health, not sabotage it. Use a calorie tracker app to guide you through this, I personally recommend MyFitnessPal or Samsung Health.

I also followed this adage - eat breakfast like a king, lunch like a prince and dinner like a pauper to emphasise portion control.

QUICK READ: How many calories should you eat every day to lose weight?

I have been able to maintain my weight by regularly running and gymming. Although I have dialled back the frequency and intensity of my workouts, I still make sure that I indulge in at least three workout sessions and one long run every week.

I also monitor my calorie intake and check my weight daily. I didn't come this far just to gain it all back. One has to be consistent and relentless when it comes to weight loss.

Here are a few pointers which I gleaned through my journey:

1. Always be truthful to yourself. Only when you are honest with yourself about your body, will you strive to be able to change it.

2. Be consistent. If you want it bad enough you'll find a way and you'll also find the time otherwise you'll find an excuse.

3. The weighing machine is your best friend and the mirror is your most brutal critique. Check your weight weekly and at the same time, don't forget to glance in the mirror to see how your body is transforming.

4. Keep taking pictures of yourself throughout the journey, and when you feel demotivated or those extra kilos refuse to drop; look at your pictures. They will re-energise you.

5. Keep varying your exercise regime to break the monotony of the routine. Following the same pattern takes a toll on our mental state as we start getting bored with it. As a consequence, we don't put in as much effort as we can and the weight stagnates leading to immense frustration. Each workout should stimulate both your mind and body.

6. The most important step - keep a track of everything and not just calories what you eat, how much youve exercised today, how much ran...you get the gist. The devil is in the details, and it's these details that will ultimately help you analyse the ways to make your routine better. Losing weight is simple mathematics, burn more than you eat. Everyone burns some calories even while resting. This is known as Basal Metabolic Rate. There are online calculators to find one's BMR. After determining your BMR, aim to maintain a deficit of 150 calories and whatever happens, do not exceed 300 calories.

Notably, Aditya informs that during his weight loss journey, he also fulfilled his lifelong dream of becoming a certified mountaineer from the Himalayan Mountaineering Institute. Our instructors were some of the most elite climbers that the country has to offer and many of them were from Special forces. As you can imagine my physical fitness and weight loss increased dramatically during this phase. This coupled with the above strict routine helped me get in shape.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this guy who lost 42 kgs by implementing these changes in his life instead of dieting - GQ India - What a man's got to do

Yes, you can enjoy the festive season without piling on the Christmas weight. Even better news it doesnt mean having to diet.

We all want to look our best at this time of year, but with the Christmas buffet blowouts, it can be a challenge to avoid Christmas weight gain.

In fact, according to the British Dietician Association, the average person consumes this many extra calories per day in the lead-up to Christmas (equating to around 5lb by January)!

There are so many opportunities at this time of year to overeat and feel bad, however, you can still enjoy the party without feeling rubbish the next morning, says Marina Newington, nutritionist and health coach. All it takes is a little know-how from our experts to avoid Christmas weight gain.

It can be helpful to view Christmas time as a series of events, rather than a free pass to indulge throughout the entire month.There might be a few more celebrations than your average month, but where many people run into trouble is through daily excess, says nutritionist Kim.

Enjoy yourself when its time to celebrate and in between, aim to maintain your usual healthy lifestyle to avoid Christmas weight gain.

Get your diary out and plan the key events that youll want to enjoy. Then, in the days around them, make sure you eat well and exercise, so you dont feel guilty on the indulgent days.

READ MORE: The shocking amount of sugar in your favourite festive drinks!

The festive season means supermarket aisles are laden with tempting treats. However, its best to avoid them until the big day.

Shops often stock Christmas foods months in advance. It can be tempting to take advantage of offers, but will it last until Christmas? Or are you likely to tuck in before? says Kim.

I know I dont have the willpower so I have my food delivered just a few days before Christmas. Plus, booking your food delivery also avoids supermarket stress! An added bonus if you ask us.

Credit: Getty

Hitting the shops or heading out for a brisk winter walk are great ways to burn off the mince pies and avoid Christmas weight gain. The average Brit walks a total of 20 miles when doing their Christmas shopping across the festive period, which equates to roughly 1,500 calories, according to a study by Udozi and YouGov.

However, make sure youre carrying a healthy snack when you shop, in order to avoid succumbing to a calorific gingerbread latte or sugary festive drink when out and about.

Were all guilty of reaching for quick, sugary fixes when were on the go, but these bursts of energy lead to a sugar crash later in the day, says Bradley, personal trainer. Opt for a nutrient-dense snack, such as almonds, which will help you feel less fatigued in the long run, he advises.

Its the holidays, and youre bound to want a boozy Christmas drink. So, make some clever switches to save on calories rather than going cold turkey.

Its a good idea to avoid the more sugary drinks like mojitos and creamy ones like eggnog, says Marina. Vodka, lime and sodas and slimline G&Ts are your best bet.

By changing your mixer to one that is sugar-free, you will significantly reduce your calorie intake, says Ro, nutritionist and dietician. Remember to alternate each alcoholic drink with a glass of water to stay properly hydrated and hangover free.

Credit: Getty

Firstly, set an intention before going to the party, of whether or not you will eat dinner after the Christmas canaps. If the answer is yes and you do plan to have dinner afterwards, only have two or three canaps, says Marina.

If the canaps are your dinner, however, you can eat more, but be conscious of how many you have all together. Ask yourself if the amount is bigger than a dinner portion. If its coming close, then stop.

Stick to the canaps that are based around proteins like beef, fish or chicken and veggies. Avoid the breaded ones, or tartlets and quiches. Plus, the deep-fried canaps and ones with a lot of cheese, she says.

The secret weapon to weight loss? Just say No, thank you. Refusing food is steeped in emotional meaning both for you and for the host, says Ailsa, nutritional therapist.

However, we need to remove the guilt associated with turning down foods when were watching our weight. It doesnt mean anything if you dont want to stuff yourself to the gunnels with mince pies, and it doesnt mean anything about how you feel about the host, explains Ailsa. You just dont want the sausage rolls! Once youve hit your limit, feel free to politely decline.

Credit: Getty

But, its not just us adults who like to indulge during this time of year there are an incredible amount of extra sweets, cakes and chocolates around for children too.

But, with so many seasonal treats around its actually a great time to steer them in the direction of healthier options too.

Lauren Prentice, founder of childs cookery school Nutritional Ninjas says, Christmas is the perfect time to introduce children to new foods that they havent tried before.

However, many of our favourite treats such as gingerbread, mince pies and Yule chocolate log are not particularly healthy, particularly if theyre bought from the shops.

Lauren suggests, So that no one misses out on the best that Christmas has to offer, why not try baking your own with the kids? That way you can always control exactly how much sugar and other naughty ingredients go in.

She continued, By getting involved with the cooking, children get a great understanding of exactly what goes into their food. And if youre making sweet treats, its also the perfect opportunity to discuss how everything is OK in moderation.

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Christmas weight gain: How to avoid piling on those holiday pounds in the festive season - goodtoknow

Potatoes benefits: Potatoes can be good for your digestion and gut health

Potatoes, which is undoubtedly one of the most delicious vegetables, has always been in a bad light. However, if the findings of a recently-conducted study are to be believed, then consuming potato puree during prolonged exercise can sustain blood glucose level and boost performance in trained athletes, just like commercial carbohydrate gel. Potatoes are cost-effective, rich in nutrients and a whole food source of carbohydrates. Results of the study were published in Journal of Applied Physiology. 12 fit, healthy sports lovers participated in the study. They bicycled for 265 km on an average every week.

In order to qualify for the trials, athletes were required to reach a specific level of aerobic fitness and complete 120-minute cycling challenge followed by a time trial. All of the participants were wither made to consume water alone, or commercially available carbohydrate gel, or an equivalent amount of carbs from potatoes. Throughout the study, blood glucose levels, core body temperature, exercise intensity, gastric emptying and gastrointestinal symptoms of the participants were checked.

Including potatoes in diet can boost exercise performance Photo Credit: iStock

Also read:Proteins Or Carbs: Which Is The Best Fuel For Exercise?

Performance level of cyclists who got carbohydrates by ingesting potatoes or recommended about of gels was found to be same. There was a significant boost in performance of two groups apart from the one which only consumed water.

All in all, it has to be understood that potatoes are not so bad after all! It is in fact, a time-tested food which is versatile in nature and can be included in a weight loss diet too. Not all carbs are bad and consuming potatoes while practicing portion control can fill you up and also provide you with Vitamin C and B6, potassium, magnesium, manganese, phosphorus, niacin and folate.

Also read:This Is The Best Time To Eat Carbs If You Want To Lose Weight Quickly

1. Potatoes contain beneficial antioxidants that can reduce damage caused by free radicals.

2. Potatoes can be good for your digestion and gut health. Fibre content in potatoes can keep constipation at bay. Resistant starch from potatoes is mostly converted in short-chain fatty acid butyrate, which provides good bacteria to the gut. A healthy gut is an essential prerequisite for good overall health.

Potatoes can give a boost to your digestion Photo Credit: iStock

3. Potatoes are naturally gluten-free, which makes it a favourable food for people with celiac disease of gluten intolerance.

4. Potatoes are filling in nature. They can increase levels of fullness hormones such as cholecystokinin.

5. Resistant starch in potatoes can help in reducing insulin resistance and this can help in blood sugar control. Potatoes are thus beneficial for people with diabetes (keeping portion control in mind).

Also read:You Must Try These 5 Keto-Friendly Low-Carb Rotis- Know Method To Prepare

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for 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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Potatoes Health Benefits: Potatoes Are Not So Bad After All: They Can Boost Exercise Performance! Here's What You Should Know - NDTV News

Type 2 diabetes is a serious condition and a worldwide epidemic. Having the condition means a persons pancreas doesnt work properly or cant make enough insulin. Poor insulin production causes blood sugar levels to keep rising and left untreated, serious health complications may occur which includes a heart attack or stroke.

Diabetes UK said: From the moment youre diagnosed with type 2 diabetes, youre likely to be faced with what seems like an endless list of new tasks.

"One of your first questions is likely to be what can I eat? With so much to take in at once and all the myths about diabetes and food that youll probably hear, it can be hard to know what to do.

Recent research suggests that eating a certain treat might help reduce inflammation and improve blood sugar control.

READ MORE: Type 2 diabetes: Eating this winter spice could lower blood sugar

Due to its nutritional benefits, nutritionists often recommend that people with type 2 diabetes eat yoghurt as part of a healthy diet.

Yoghurt is an excellent source of calcium, vitamin D, potassium and protein.

Yoghurt also offer protection for bones and teeth and helps prevent digestive problems. However, not all yoghurts are created equal.

What are the best yoghurts to eat for type 2 diabetes and which ones should be avoided?

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Type 2 diabetes and yoghurt

The 2015-2020 Dietary Guidelines recommend yoghurt as part of a healthy diet. Yoghurt is a good source of protein, calcium and vitamin D.

Research also suggests that the probiotics, or beneficial bacteria, in yoghurt may help to reduce inflammation.

Those with type 2 diabetes tend to have high levels of inflammation in the body.

Chronic inflammation can increase the risk of certain complications, such as heart disease and stroke. Probiotic yoghurts contain active, live cultures.

What the studies say

A study with the US National Library of Medicine National Institutes of Health, looked at probiotic yoghurt consumption and its effect on blood glucose.

Researchers tested each participants blood glucose levels at the start of the study and again at the end.

The study noted that those who consumed probiotic yoghurts daily saw a significant decrease in blood glucose levels.

In another study, the relationship between probiotics and glycemic control was analysed.

The review found that probiotics significantly reduced fasting blood glucose and fasting plasma insulin levels.

The amount and type of healthy bacteria found in yoghurts can differ significantly between the brands.

However, probiotic yoghurt usually contains substantially more beneficial bacteria than conventional yoghurt.

According to the 2015-2020 Dietary Guidelines, people with diabetes should choose yoghurt products that are unflavoured and fat free or lower in fat.

Greek yoghurt contains double the protein of conventional yoghurt. Other yoghurts to opt for include organic yoghurt, lactose free yoghurt or vegan yoghurt. Its best to avoid any yoghurts with added ingredients as many of them contain a significant amount of total carbs and added sugars.

Some whole milk yoghurts also contain particularly high levels of saturated and trans fatty acids.

Its always best to check the food label for any added sugars or carbs.

Visit link:
Type 2 diabetes: Eating this tasty treat could help lower blood sugar - Express

Studies have found that a long lifespan may be linked to a number of factors with genetics being one of the main ones. One study from the Albert Einstein College of Medicine looked at 500 individuals who had lived to 95 or older and identified common genotypes, rather than lifestyle variables, that caused them to outlive others. For those who dont have the best genetics, fear not, studies have proven that doing this type of exercise could help.

Researchers have identified certain behaviours that can increase longevity.

Diet is of course strongly linked to longevity and it has been advised to follow a Mediterranean diet which includes plenty of fruits, vegetables, whole grains, nuts and healthy fats.

When it comes to food, the ones to avoid include processed snacks, fried foods and sugar-sweetened beverages.

Exercise can also play a big role in life longevity, in particular a certain type.

READ MORE: How to live longer: Best diet to boost life expectancy - three foods to eat

Strength in the muscles and body has also been aligned with living longer.

A study of more than a million Swedish teenage boys supports concluded that "low muscular strength in adolescents is an emerging risk factor for major causes of death in young adulthood.

Those who scored about average during initial muscular strength tests were at a 20-35 percent lower risk of early death from any cause, including cardiovascular disease.

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Exercise regularly

Working out is highly beneficial not only for physical health but for mental health too.

Exercise boosts everything from cardiovascular fitness to mood and energy so its no surprise it can also extend ones life.

Federal physical activity guidelines recommend aiming for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week, plus twice-weekly muscle-strengthening sessions.

Benefits of team sports

Opting for a more vigorous workout, leading health experts recommend partaking in more team sports such as tennis and football.

Its believed that team sports help boost longevity as they encourage social interaction as well as exercise.

A study published in Mayo Clinic Proceedings found that the social interaction one gets from working out with someone else such as participating in team sports can actually be more beneficial than working out alone, adding years to ones life.

Study co-author, Dr James OKeefe, a cardiologist at Saint Lukes Mid America Heart Institute said: If youre interested in exercising for health and longevity and well-being, perhaps the most important feature of your exercise regimen is that it should involve a playdate.

Professor of psychology and logopedics at the University of Helsinki, Finland added: It would be important to maintain existing relationships by meeting family members or friends face-to-face and exercising together.

If your social network isnt where you want it to be, consider looking for recreational sport leagues you can join or group fitness classes where you might meet some new, friendly faces.

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How to live longer: This type of exercise found to be best for increasing life expectancy - Express

In my last column, I highlighted a recent systematic review that found some relatively surprising findings: reducing the consumption of red meat or processed meat had little effect on outcomes such as risk of stroke, heart attack, type 2 diabetes, and all-cause mortality. There were some differences between red meat and processed meat in the different outcomes so for further detail, I encourage you to check out that column on southstrandnews.com.

This systematic review flies in the face of a relatively new Netflix documentary called The Game Changers which has been making waves on social media and in fitness and nutrition circles. For those who havent seen it, The Game Changers proposes that the vegan diet, one in which no animal products are consumed, is far superior for health and athletic performance compared to a diet including animal products such as milk, eggs, and, of course, meat. Unfortunately, like so many of these documentaries, The Game Changers uses anecdotes and cherry-picked research to sway viewers opinions while ignoring research that clearly comes to a different conclusion.

There are many arguments used in film to convince viewers of their point. One of the arguments is that animal protein is linked to higher levels of inflammation versus plant protein. Chronic inflammation is associated with the development of cardiovascular disease, type 2 diabetes, cancer, and more. So, this could be a good argument for going vegan if true. Yet the documentary only includes research that supports its viewpoint, ignoring research that contradicts their arguments. So, lets examine some concepts and research on the topic.

There are many factors that must be controlled for in research comparing vegans or vegetarians with meat-eaters. For example, the vegan and vegetarian diet are strict diets. You must be very committed to your health to eat in that way. So, in general, it is much more likely that vegetarians and vegans are going to be pretty strict in other healthy behaviors, such as getting regular exercise, not smoking, and keeping their weight at a healthy level. So, if we look at meat-eaters versus vegetarians or vegans without controlling for these variables (and others), we wont know if differences between the groups are due to not eating meat or due to not exercising, smoking, being overweight, or some other variable.

This is significant because, as we know, being overweight or obese puts you at risk for developing all sorts of diseases. If were comparing overweight meat-eaters to healthy weight vegetarians, we wont know if the differences are due to consuming meat or simply being overweight.

Fortunately for us (and unfortunately for The Game Changers producers), we dont have to speculate about this concept. In a meta-analysis/meta-regression of randomized controlled trials (very strong study design) published this year in the journal Current Developments in Nutrition, authors examined the relationship between red meat, BMI, and inflammatory markers. The authors found that eating red meat was associated with higher levels of inflammation. HOWEVER, when the authors accounted for the differences in BMI, the association between red meat and inflammation was no longer significant while associations between BMI and inflammation were. It was the factor of being overweight that was associated with higher levels of inflammation, not eating red meat.

Another study that supports this is a randomized controlled trial published in 2016 in the journal Gastroenterology. This study compared high protein diets made up of either animal protein or plant protein on weight loss and inflammation in people with type 2 diabetes. The diets were matched for the same total calories, protein, carbohydrates, and fats. At the end of the study, both groups lost the same amount of weight and both groups decreased inflammation to the same degree. This continues to support that the beneficial effects of vegetarian and vegan diets are likely due to vegetarians/vegans consuming less total calories than meat eaters.

So, if youre a meat eater, it appears you can continue to enjoy meat and enjoy the same health benefits as vegetarians/vegans so long as you keep your weight at a healthy level and live a healthy, active lifestyle.

Check back at my next column as we continue to dive further into the research on this topic.

For this series of columns, I must give credit where its due. Dr. Layne Norton, a PhD in Nutrition, has published an extensive review of this topic so if youre looking for further detail, I encourage you to look his article up, The Game Changers Review A Scientific Analysis.

Nick McClary earned his doctor of physical therapy from the University of Tennessee. He also holds a masters in business administration. He is a native of Georgetown County, lives in Pawleys Island, and works in Georgetown. Send him your health and fitness questions at: nmcclaryDPT@gmail.com.

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McClary column: Meat or no-meat: That is the question - South Strand news

Countless studies underline the importance of eating a healthy, balanced diet to ward off the risk of a wide range of chronic diseases, all of which pose a threat to your life expectancy. Following a heart-healthy diet is often singled out as one of the best defenses against mortality because heart disease is one of the main causes of death in the UK. The focus on the type of foods you should eat has often overshadowed another important factor - how often you should eat.

Attempting to fill in the gaps, a recent study set out to investigate the link between fasting and longevity, and the result makes a forceful case for intermittent fasting.

According to an animal study, carried out by the National Institute on Aging (NIA), intermittent fasting may boost longevity.

A group of scientists from the NIA, the University of Wisconsin-Madison and the Pennington Biomedical Research Center in Louisiana found that increasing time between meals improved the overall health of male mice and lengthened their lives compared to mice that ate more frequently.

Bolstering the finding, the health benefits were independent of what the mice ate or how many calories they consumed.

READ MORE:How to get rid of visceral fat: Three diet tips to reduce the harmful belly fat

This study showed that mice who ate one meal per day, and thus had the longest fasting period, seemed to have a longer lifespan and better outcomes for common age-related liver disease and metabolic disorders, said NIA Director Richard Hodes, M.D.

Commenting on the finding, lead author, Rafael de Cabo, Ph.D said: Prolonged, daily fasting times could help improve health and survival for humans, but scientists are working to find out how long you need to fast every day to see some of the benefits seen in the animals. That's the next big question to answer."

In addition, fasting has been shown to improve mechanisms that can lead to life-threatening complications in human subjects too.

One small study revealed that eight weeks of alternate-day fasting reduced levels of bad LDL cholesterol and blood triglycerides by 25 percent and 32 percent respectively.

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LDL cholesterol and triglycerides are types of fat found in the body, and, as the American Heart Association explained: A high triglyceride level combined with high LDL (bad) cholesterol or low HDL (good) cholesterol is linked with fatty buildups within the artery walls, which increases the risk of heart attack and stroke.

Another study in 110 obese adults showed that fasting for three weeks under medical supervision significantly decreased blood pressure, as well as levels of blood triglycerides, total cholesterol and bad LDL cholesterol.

High blood pressure can also act as a catalyst for deadly cardiovascular complications, posing a risk to longevity.

In addition, one study in 4,629 people associated fasting with a lower risk of coronary artery disease, as well as a significantly lower risk of diabetes, which is a major risk factor for heart disease.

Mounting evidence also shows that exercise plays an essential role in extending your lifespan, and a large population-based cohort study showed that the benefits to longevity extend across all ages.

The analysis revealed that, "regardless of past activity levels," people who increased their activity levels over time were less likely to die from any cause than people who were "consistently inactive, noted the study researchers

The optimal health benefits were seen among individuals who had high physical activity levels at the start of the study and increased them over time.

People who upped their fitness levels over time were 42 percent less likely to die prematurely from any cause.

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How to live longer: Best diet to increase life expectancy - how often should you eat? - Express