WORTHINGTON Annual wellness checks can save lives, help people avoid health scares and catch small problems before they become major health issues, as a Worthington man learned recently.

Jose Estanisla Aguirre went to Sanford Worthington Clinic for a routine physical that included a blood test in 2018, and learned he was prediabetic. Prediabetes often doesnt have any symptoms, and while it can lead to diabetes, it doesnt always.

It was a small change, at first. Aguirre worked nights, and he started feeling thirsty a lot of the time. Hed drink two whole bottles of water a night, and then it started getting worse. He was up to drinking five whole bottles of water a night, and still felt thirsty on his half-hour drive to work every night.

I say this is not normal, I gotta go see a doctor, he recalled.

Aguirre visited the clinic in January 2021, where they did more lab work and found he had indeed become diabetic. He was prescribed two medications, but had a reaction to one, which was then stopped. Aguirre also began some home remedies, like eating vegetable smoothies in the morning, and got his blood sugar back down.

He hasnt lost a lot of weight, but hes switched to working days rather than nights, which has helped. He feels better, and his stress levels have gone down too.

Submitted photo

And Im more active too, at home, he said.

Now he advises people to make sure to have their annual physicals and screenings.

Detecting it early can help to better control illness, Aguirre said. If they wait, sometimes its too late. It will take more to heal or recover.

His primary physician, Dr. Charles Dike, said its pretty common that people dont follow up with their annual wellness checks and screenings, particularly when they arent having any symptoms which is common with issues like prediabetes and high blood pressure.

It takes time, costs money to see a provider, so its not something that people like to do, especially in situations where they work during the day, Dike explained. And they cant afford to take some time off and see a provider for something theyre not even sure exists.

Annual physicals are important, but depending on peoples age and gender, there are other screenings too. Men age 45 and older need to be screened for colon cancer, and when they reach age 50, they should also be checked specifically for prostate cancer, Dike said.

Women need cervical cancer screenings every three years, starting at age 21, then every five years after that. Mammograms are annual starting at age 40, but those at high risk may need to start them sooner. And they, too, need colorectal cancer screenings.

But even before that, in their 20s, people need to get those routine physicals so they can be screened for diabetes, lipid disorders and thyroid issues.

That will help to catch some of these preventable or treatable diseases early, and that will minimize complications of those diseases, Dike said. And they will be counseled on weight, diet, exercise and things that will help you improve your health outcomes.

Those screenings are for people who are healthy, too.

Everyone should realize that its safer, better, cheaper to make time to see your provider at least once a year. It really is helpful it is. If you dont need to be seen every year, the provider will tell you, Dike said.

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Regular health screenings can save lives, even for the young and healthy - The Globe

Weight loss is of great concern among todays generation, especially among youngsters who aspire perfect body shapes as per the assumption of society. The ideal body shape expectation in many areas of work, social pressure to look thin and the fear of being missed out in this competitive world often take people to the wrong dietary practices.

According to The American Dietetic Association, a fad diet is a type of diet that ensures instant weight loss without any need to perform exercise or physical activities but does not rely on clear scientific evidence and is thus considered to be an unsafe diet that can increase the risk of health conditions such as kidney damage, ketosis and disruption of fluid. In this article, we will discuss fad diets in detail. Take a look.

What are fad diets?

As aforementioned, fad diets are diet types that promise effective weight loss but are based on anecdotal evidence and short-term results. According to a study, fad diets offer the consumption of tasty and our favourite foods, but severely restricts certain food categories.

They are low-kilojoule diets or say those that provide less energy than an individuals requirement. If carried out successfully for a longer period, a fad diet with less energy intake can result in long-term weight loss.

The study adds that the idea behind these diet types is to modify eating patterns and maintain physical activity so that balanced eating consisting of all nutrients is achieved.

Another questionnaire-based study on early adulthood girl models with an average age of 21 says that the type of fad diet which is highly carried out by models is consuming low-fat drinks such as slimming tea and fibrous drinks, with the intake of just one type of food, either protein or carbs or fruits and vegetables. The drinks may help eliminate fat around 57.6 per cent while sticking to just one food type may cause a reduction of around 55.7 per cent fat.

Examples of fad diets

Some of the diet types that can be considered as fad diets include:

1. Ketogenic diet

2. The Carbohydrate Addicts Diet

3. Vegan diet

4. The Pritikin Principle

5. Atkins diet

6. Cambridge Diet

7. Paleo Diet

8. Volumetrics Weight-Control Plan

9. SlimFast diet

Note: Some of the Fad Diets like Ketogenic and Atkins diets are considered to be healthy with many benefits.

How to identify a fad diet?

You can identify a fad diet when it:

1. Promises instant weight loss.

2. Ensures that food can help change body chemistry and help lose weight.

3. Claims effective weight loss based on testimonials only or anecdotal studies.

4. Claiming weight loss by endorsing celebrities or influencers.

5. Restrict food groups like removing gluten or carbs from the diet.

6. Promotes a food combination as a quick fix for weight management.

7. Claims weight loss based on before and after photos.

8. Requires you to invest a lot of money to get the advantages of weight loss pills or prepackaged meals.

Why do fad diets dont work?

Fad diets often cause people to deprive them of their favourite foods or a food category, which backfires and often results in overconsumption of these foods.

Overconsumption

Fad diets often cause people to deprive them of their favourite foods or a food category, which backfires and often results in overconsumption of these foods.

Avoidance of certain food categories without any related medical condition

An associate professor Christopher Gustafson at the University of Lincoln, who is also a co-led of a study published in the journal Appetite says that people without Celiac disease or any gluten sensitivity are often seen to avoid the consumption of gluten diets to follow the fad diet and reduce weight. This causes them to miss out on essential nutrients even if they are not allergic to them and cause them some kind of nutritional deficiencies.

Causes deficient in micronutrients

Though fad diets result in effective weight loss, they may cause micronutrient deficiencies, says a study. These diets cause less consumption of one or the other foods and result in less intake of nutrients than the daily recommended amounts, causing deficiency in micronutrients.

May cause eating disorders

People, especially celebrities, try harder to get an ideal body shape. This often triggers dissatisfaction with their body image and leads them to some kind of eating disorder such as anorexia nervosa.

Health problems related to fad diets

Fad diets are unsafe because they may cause certain health problems like:

1. Chronic energy efficiency

2. Diverticulitis

3. Constipation

4. Headache & Nausea

5. Micronutrient deficiencies

6. Fatigue and weakness

7. Dehydration

Are there any health benefits of fad diets?

Instant weight loss is one of the primary benefits of fad diets, be it in an unsafe way. According to the Sports Dietician Australia, some of the health benefits of fad diets like the paleo diet, keto diet and Atkins diet may include good skin health, good digestion and good overall health in the long run.

What to do?

Instead of following a fad diet, one should focus on following a balanced diet type that includes all the nutrients and should also include your favourite foods (in small amounts) without causing deprivation. Therefore you should, Consume all food types that includes fruits, vegetables, whole grains, nuts and seeds. Consume plenty of water. Avoid packaged foods as they are high in salt and sweeteners. Instead, opt for natural sweeteners like jaggery. Limit alcohol intake

Understanding your body is the most important factor in maintaining a healthy diet. Experts say that simply following a diet type for weight loss is unhealthy in the long run and may increase the risk of diseases. Therefore, if you want to lose weight, make plans by consulting a dietician or a nutritionist or a medical expert and then make a diet plan based on your medical condition. Never expect results in a short period and remember, that all good things take time.

(To receive our E-paper on whatsapp daily, please click here. We permit sharing of the paper's PDF on WhatsApp and other social media platforms.)

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What are fad diets? Why are they popular instead of being unsafe? - Free Press Journal

Visceral fat is a hidden health issue not talked about as much as it should be. While most people know about subcutaneous fatthe fat that you can see and pinch, many don't know about visceral fat, which is located deep in your abdomen. It wraps around your vital organs and can cause serious health issues like some cancers, stroke, type 2 diabetes and more. Eat This, Not That! Health spoke with Dr. Seema Bonney, the founder and medical director of the Anti-Aging & Longevity Center of Philadelphia who revealed three ways to lose visceral fat and what causes it. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

According to Dr. Bonney, "Diet is at least 80% of the equation when getting rid of visceral fat. Eat a healthy diet with lots of fruits and vegetables of every color. Some studies have shown that more calcium and vitamin D in your body is linked to lower amounts of visceral fat. Reduce or eliminate sources of sugar in your diet and simple carbs that turn into sugar. Avoiding processed foods will also help you lose and keep off visceral fat. Increase your intake of lean proteins and reduce intake of red meats. It's key to eat smart while some foods help you reduce visceral fat, others help you gain it so avoid foods with trans fats as well. At our longevity practice, our health coach helps patients read food labels to avoid ingredients like partially hydrogenated oils and high fructose corn syrup."6254a4d1642c605c54bf1cab17d50f1e

Dr. Bonney states, "Long-term lifestyle changes like making sure you exercise daily is key to losing visceral fat. And as far as the kinds of exercise you can do, specifically cardio is best when attacking visceral fat. In general, it's so important to keep moving. If your job is sedentary, get a standing desk and make sure to get some steps in every hour. If you can walk instead of driving close distances, opt for the walk. be sure to build some exercise into your daily regimen. Ideally you want to do 30 min of exercise daily, but studies have shown us that even 10 minutes of daily exercise enhances longevity!"

"Getting enough sleep is part of the plan to reduce visceral fat," says Dr. Bonney. "It's not only important for optimal physical and mental health as well as a healthy cardiovascular system. A study published in the Journal of the American College of Cardiology demonstrated that lack of sufficient sleep led to a 9% increase in total abdominal fat and an 11% increase in abdominal visceral fat. So beef up your sleep hygiene and track your sleep to see if this needs to be addressed with your functional medicine physician."

RELATED: Signs Your Gut is "Unhealthy," Say Physicians

Dr. Bonney says, "There are 2 kinds of fat in our bodies there's the subcutaneous fat you can pinch and feel and there's visceral fat deeper fat that wraps around our abdominal organs. You may not even know you have visceral fat because you can't feel it or see it. We have seen patients with flat tummies that still have visceral fat. Neither type of fat is optimal; however, the bigger problem with visceral fat is that it raises your risk of metabolic syndrome, cardiovascular disease, Alzheimer's disease, high cholesterol among other disease processes.Visceral fat is more sinister because it makes inflammatory proteins that damage blood vessels as well as tissues and organs inside the body."

RELATED: Habits Secretly Increasing Your Abdominal Fat, Say Physicians

Since you can't see or touch visceral fat, most people don't know it's there. Dr. Bonney shares how you can measure it. "Sometimes it's evident by your waistline and BMI. If you see your waist size going up, your pants being too snug in the belly area, this is evidence that you are gaining visceral fat. We have noted many men especially who have large bellies above their waist who over time get used to that fat, but it is a major red flag and needs to be addressed. Since our focus is optimizing health, we do a deeper dive into looking for visceral fat. We check waist sizes, BMIs, and do body composition scans on our patients that help tell us if they have visceral fat."

RELATED: I'm a Virus Expert and if You Have This Symptom, Get Help

Dr. Bonney says, "Not getting enough exercise and physical inactivity leads to a significant increase in visceral fat. High amounts of exercise on the other hand, can lead to significant decreases in such fat, even in a short period of time. Eating foods high in trans fats which are found in dairy and meats as well as in processed and deep fried foods will raise visceral fat. Trans fats cause a redistribution of fat tissue into the abdomen and lead to a higher body weight, even when the total dietary calories are controlled. Other foods to avoid are sodas, processed baked goods, and foods sweetened with fructose."

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Melt Your Visceral Fat Fastest This Way, Say Experts Eat This Not That - Eat This, Not That

On World Health Day observed on April 7, actor Ravi Bhatia who rose to fame after he essayed the role of Salim in Ekta Kapoor's Jodha Akbar feels healthy diet plans and exercising is the best way to stay fit and healthy.He says, "Diets arent just for weight loss. While changing your diet can be one of the best ways to lose weight, it can also be a way to improving your habits, focusing on your health, and leading a more active lifestyle. I'm very conscious of what and how much I consume. Mostly I follow a healthy and oil free diet as it is has been considered the gold standard for nutrition, disease prevention, wellness, and longevity. This is based on its nutritional benefits and sustainability. It emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products and limits saturated and trans fats, sodium, and added sugars and controls portion sizes."The actor, who has also featured in TV shows like Raja Ki Aayegi Baraat, Hamaari Beti Raaj Karegi, Do Dil Bandhe Ek Dori Se, Ishq Subhan Allah among others, makes working out on daily basis a mandatory habit. He adds, "I enjoy working out daily. I also try my best to keep myself engaged in physical activities or playing sports whenever I'm free from my shoots or have a free schedules. This keeps me healthy. I feel there is no single type of exercise that can take care of all our needs. In fact, to get the most benefits from our routine, we will want a mix of activities during the course of a week. Each workout should also include a simple warm-up at the beginning and a cool-down at the end."

Continued here:
#WorldHealthDay: Ravi Bhatia feels diet plans and exercising best way to live healthy - Times of India

ALTHOUGH we're getting better at recognising it, we are surrounded by diet culture. On social media, in magazines, on the TV, in the classroom and our everyday conversations - it's literally everywhere.

And children seem to be worrying about the way they look more and more. According to the Mental Health Foundation, a body image in childhood survey by Be Real found that 79 per cent of 11-16-year-olds say how they look is important to them, over half (52 per cent) often worry about how they look, and 35 per cent of 13-19-year-olds said their body image causes them to 'often' or 'always' worry.

So, what happens if your child asks if they can go on a diet, or start a food and exercise 'regime'? As much as we'd love them to know nothing about such things, there probably aren't many parents who haven't tried WW, Joe Wicks, fasting or some other diet or fitness fad in the hope of losing weight, being healthier or becoming fitter.

Children are like sponges, so every time you've voiced an unhappiness about your body or weight, felt fantastic after shedding some inches, or got grumpy about having to eat or cook in a certain way - they've soaked it all up.

So naturally, if they don't feel happy with their bodies, they're going to look to the tried and tested methods they've seen first-hand.

So, what exactly should we do when ugly weight, diet and body conversations crop up at home?

"If your aim is to raise a child with a long-term healthy relationship with food, who's in tune with their body, who has a positive body image and treats their body with respect and kindness - and treats other people with bodies that don't look or function like their own with the same respect and kindness - then the very worst thing you can do is to put them on a diet," says author and campaigner, Molly Forbes.

"There are many different factors which can influence a child's weight. But diet culture teaches us that our body weight is a behaviour, entirely within our own personal control, and that higher body weight is automatically unhealthy.

"This is perpetuated by many of the public health policies we're seeing at the moment."

LET'S TALK ABOUT EATING DISORDERS

Jumping from diets to eating disorders might sound extreme, but what starts off small can sometimes grow into a much bigger problem.

"Dieting can be dangerous for children who are still growing and developing, as they may not be getting adequate nutrition," says Martha Williams, UK eating disorder charity Beat's clinical advice coordinator.

"Sadly, dieting has become so normalised in today's society that some parents may believe they're doing the right thing by putting their child on one, but putting your child on a diet can increase their likelihood of developing an eating disorder.

"A lot of people we speak to tell us their eating disorder began with a diet that gradually got more restrictive over time, or that dieting negatively impacted the way they thought about food."

She adds: "Dieting tends to promote categorisation of foods into 'good' and 'bad', which can cause disordered eating habits.

"We also know that diets can lead to an increased preoccupation with food, which can make it hard to concentrate on other important things."

Intrusive thoughts about food, or increased cravings for foods that the diet doesn't 'allow' are also frequently experienced.

WHAT CAN PARENTS DO?

The most important thing any parent can do is give their child love. Adore every inch of them that's on the outside, as well as the inside.

"The very best thing you can do for your child's body image is to accept their body just as it is," advises Forbes.

"And then to really show your child that all bodies are good bodies - through representation (books are a great way to do this), conversations, and helping them to develop media literacy skills that allow them to think critically about some of the messages making them question their bodies, or making judgments of other people with bodies unlike their own.

"In the moments when a child might display body insecurity, or say they need to 'go on a diet', it's important to validate their emotions, rather than brushing it off.

"We all live in this high-pressure culture that makes it really challenging to accept our bodies as they are, so be honest with your kids about that, but let them know that while it might be hard to be friends with your body, it is possible.

"Body shame is not an inevitable part of life, however normalised it has become."

FIND OUT WHY

If a child tells you they want to be bigger, smaller or eat less, talk to them.

"It can help to try to get to the bottom of why a child is feeling this way - is there something else going on that may be bothering your child and making them seek control over food, that they may not have elsewhere, for example?" says Forbes.

"These are big things for parents to deal with alone, so my advice if anything like this comes up is to always seek professional help.

"Eating disorders are incredibly serious, and this could be a sign that your child is struggling, so seeking support is not something to put off."

Williams agrees, adding: "If a child is asking to go a diet, there may be underlying factors. We would encourage parents to approach these conversations sensitively and ask open-ended questions to establish the reasons for your child wanting to diet or increase their exercise levels.

"We also would recommend that parents be aware of the early signs of eating disorders."

SPOTTING THE SIGNS

People with an eating disorder often look perfectly 'normal' and weight isn't a reliable indicator. Beat says spotting the early warning signs involves looking out for changes in behaviour, such as social isolation, avoiding activities involving food or eating with others, difficulty concentrating, increased tiredness and irritability, low self-esteem and confidence, obsessive and/or rigid behaviour, perfectionism, increased amount of exercise, and disappearing to the toilet after meals.

The charity estimates that around 1.25 million people in the UK have an eating disorder, and all ages and backgrounds can be affected.

"Sadly, we have seen a rise in numbers of people suffering following the pandemic," notes Williams.

"There are lots of reasons for this - disruption of everyday routines, increased isolation, promotion of exercise during lockdown, and general anxiety about the pandemic.

"Due to increased numbers, services are currently struggling to meet the demand for those needing support and treatment."

So, if your child wants to go on a diet, shower them with love. Tell them they're perfect just as they are. Talk about diet culture and the unreal ways so-called 'ideal' bodies are presented. And teach them that everyone is different.

It is really, really hard to love your own body when we're bombarded with images and messages that tell us they're not good enough, but maybe you can learn how to do it together.

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Is it ever OK to put your child on a diet? - The Irish News

The National Cancer Institute recently awarded Yale Cancer Center and Yale School of Public Health a new U01 cooperative agreement grant to support research into the impact of diet and exercise for women with ovarian cancer.

The National Cancer Institute recently awarded Yale Cancer Center and Yale School of Public Health a new U01 cooperative agreement grant to support research into the impact of diet and exercise for women with ovarian cancer. Melinda Irwin, PhD, MPH, the Susan Dwight Bliss Professor of Epidemiology and Associate Dean of Research at the Yale School of Public Health, and Associate Director (Population Sciences) at Yale Cancer Center will lead the research project, Trial of Exercise and Lifestyle (TEAL) in Women with Ovarian Cancer. The grant funding will enable Dr. Irwin and colleagues to investigate ways to improve treatment outcomes via diet and exercise in women newly diagnosed with ovarian cancer.

Ovarian cancer is the most lethal gynecologic malignancy, with 90% of women diagnosed receiving chemotherapy. Timely and successful completion of chemotherapy is critical, as delayed or reduced chemotherapy dosage for ovarian cancer is associated with decreased survival; yet chemotherapy dose delays and dose reductions are common (~50% of ovarian cancer patients), with the primary reason for dose delays and reductions being chemotoxicity.

Tracy Crane, PhD, Associate Professor in the Department of Medicine at the University of Miami, is the co-principal investigator on the trial. Together, Drs. Irwin and Crane will work in collaboration with Yale Cancer Center members Elena Ratner, MD, Professor of Obstetrics, Gynecology & Reproductive Sciences, Peter Schwartz, MD, John Slade Ely Professor Emeritus of Obstetrics, Gynecology, and Reproductive Sciences, Brenda Cartmel, PhD, Senior Research Scientist in and Lecturer in Epidemiology (Chronic Diseases), Leah Ferrucci, PhD, MPH, Assistant Professor of Epidemiology (Chronic Diseases), and Tara Sanft MD, Associate Professor of Medicine (Medical Oncology), to execute the project plan.

The study will enroll 200 (100 non-Hispanic White and 100 Hispanic) women newly diagnosed with ovarian cancer and conduct a multi-site randomized trial over 18 weeks. The research teams hypothesis is that exercise and eating a healthy diet will improve chemotherapy toxicity and treatment adherence and efficacy, and in turn, improve ovarian cancer prognosis. Dietitians Maura Harrigan, MS, RDN, CSO and Courtney McGowan, RD, will be critical in helping with the diet intervention, and Linda Gottlieb, MA, CPT, CET, will assist with the exercise intervention.

Few studies have examined the role of lifestyle factors during cancer treatment and how lifestyle behaviors may improve treatment adherence, toxicity, and efficacy. We are hopeful that the results of this study will help to accelerate a paradigm shift where patients will routinely receive nutrition and exercise programming as standard of care in tandem with their cancer treatment, Dr. Irwin said. I look forward to launching the TEAL study with my colleagues in the coming months.

Originally posted here:
Yale Cancer Center and School of Public Health Receive Grant to Study Lifestyle Intervention in Women with Ovarian Cancer - OncLive

The prescription for wellness and being able to live an active and independent life is to keep moving.

Health is not just the absence of sickness, but it is an optimal balance of mental, physical, emotional and spiritual wellness. Most times, being healthy is a choice. While it is true that some have larger obstacles such as family history of chronic disease or obesity, lingering effects from past illness, or an accident or injury that may cause long-term deficits, we can and should take control of our own health.

A healthy lifestyle is a proactive approach to taking control of your health in an effort to improve your quality of life. Whether you are recovering from an illness, an accident, or working toward prevention and maintenance of good health, understanding the role physical activity and other healthy habits play is important.

Research from the Centers of Disease Control and Prevention suggests up to 80 percent of chronic disease cases can be prevented through healthy living. The CDC says we should strive to meet the following healthy-living factors:

Maintain a healthy weight: A BMI of less than 30 is considered healthy.

Refrain from tobacco use: Do not start smoking, and quit if you actively engage in tobacco use.

Be active: Get 30 minutes or more of moderate to intense exercise to equal at least 150 minutes a week.

Diet: Include fruits and vegetables, whole grains and lean protein sources in your diet

Following this guidance can decrease risk for diabetes, heart attack, stroke and cancers. Aside from prevention, exercise can also be used to rehab many illnesses, improve mental health, maintain weight, ease osteoporosis or arthritis, and much more. Exercise can also help those suffering from lingering effects of COVID-19 such as fatigue, shortness of breath or difficulty breathing, fast or pounding heartbeat, anxiety or depression, concentration, memory loss and joint discomfort.

As you begin to exercise, remember to start slow and monitor your progress while being aware of how the movement makes you feel. Start with a slow walk and gradually progress. Walking, biking and swimming are great ways to improve your cardiovascular condition and breathing. Once you feel comfortable with light to moderate exercise, more intense movement such as running, hiking or cardio classes might be appropriate.

Muscle strengthening exercises are also important. Sit to stands, squats, basic upper extremity movements and core conditioning is especially beneficial. Remember to stretch each muscle through its range of motion as this will ease joint discomfort and help improve general movement.

The Sam B. Cook Healthplex has a team of professionals that can help you get started in the right direction. Cardiac nurses, occupational therapists, physical therapists, athletic trainers and exercise specialists will work together to get you safely on your way to improved health through exercise and movement.

Whatever your reason, exercise is right for you! Think about it as insurance for good health.

Kay Benward is an exercise specialist and supervisor at the Sam B. Cook Healthplex Fitness Center in Jefferson City. She has been with Capital Region Medical Center for 30 years and inspired many people to lead healthy lives through exercise. She continues to teach classes and enjoys training the mature adult for balance, posture and functional strength, as well as educating her clients, staff and community on exercise as medicine.

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Get Moving: Exercise is insurance for good health - Jefferson City News Tribune

Jazzersize, the Theighmaster and Tybo have come and gone, but the exercise industry has a complicated and controversial history. And for women, a once exclusionary industry turned around to target them as prime customers.

Journalist Danielle Friedman explores the effects of changing exercise culture In her new book Lets Get Physical: How Women Discovered Exercise That Reshaped the World. She talked with Texas Standard about the era when boutique exercise was commercialized, and where the industry is headed from here. Listen to the interview above or read the transcript below.

This transcript has been edited lightly for clarity:

Texas Standard: There are generations now that couldnt remember because they werent alive a time when being athletic or working out was seen as unladylike, maybe even unhealthy. Could you take us back a little to the issues of that time?

Danielle Friedman: Thats right. My book begins in the 1950s, which was a time of very strict gender norms in the post-World War II era. And during that time, for women, the idea of breaking a sweat, of lifting weights, of cultivating strength for strengths sake was really considered quite radical. There were also a whole lot of myths and fears about what vigorous, strenuous exercise would do to a womans body for example, that it could damage her reproductive organs, make her uterus fall out. That was a favorite belief, or even turn her into a man. Women were told they would grow a mustache if they exercised too hard. So all of these, social factors served to really keep women pretty sedentary.

When did this shift to a more contemporary perspective of womens physicality actually happen and who was behind it?

It was a gradual shift that first got underway in the late 1950s and 1960s, and then in the 1970s, it just took off. And it was really thanks to a kind of perfect storm of social and cultural shifts. There was the rise of the womens movement, which pretty explicitly encouraged women to defy the idea that they were the weaker sex and to cultivate strength. There was also an emerging body of medical research that debunked some of those myths that I mentioned, and that stated it was actually really beneficial for women to exercise aerobically and to strength-train, even. So those factors combined with general changes in the cultural perception of womens potential helped to fuel the rise of the womens fitness industry in the 1970s. There was also Title 9 in 1972, which we mostly talk about in the realms of high school and college sports, but that also had an impact on opportunities that were created for women to move.

Im fascinated by the way the commercialization of the workout industry led to some rather big changes. The title of your book, I would suspect, borrows from that Olivia Newton-John song, right? And if anyone remembers the video by any chance, whats hilarious Is that she is whipping a bunch of guys into shape, right?

Thats right. Thats right.

What was happening about that period? Were talking about late 70s, early 80s, when things are really tilting much more in the direction of women and athleticism.

Throughout the 1970s, thanks to some of those social and cultural changes, a new generation of female fitness evangelists began launching many of the fitness movements that laid the groundwork for the way that we work out today.

You mentioned Jazzercise. Jazzercise was huge. It was created in 1969, and by the early 1980s it was the countrys second fastest growing franchise, right behind Dominos Pizza.

The womens running boom took off in the 1970s, and another really key shift is that gyms became coed. Until the mid to late 70s, there were very few gyms that even existed for women or that let women in. But if they did, there would be special ladies days in the late 70s, early 80s, the kind of big health gym multiplex concept sprung up across the country and as gyms became coed, they also became social scenes and single scenes and fitness industry entrepreneurs realized there was there was potentially a lot of money in the scene.

A big part of this story and I think theres a show on Apple TV+ thats set in this era that touches on eating disorders and the role of the sort of exercise industry in perpetuating these issues, right?

Yes. That was sort of the central tension throughout my book and throughout this history is the way in which the rise of womens fitness has both liberated women and oppressed women because of the additional layers of body ideals and the additional pressures to look a certain way what those have sort of done to women. And so what I wanted to trace was how the beauty and diet industry and fitness industry became so intertwined. And theres a really long history there. Even in the early days in the 1950s and 60s. Some of the early womens fitness pioneers recognized that selling strength for strengths sake was never going to be accepted. So they sort of savvily recognized that if they sold fitness as a way to be more beautiful, more appealing to your partner, more feminine that that was a way to kind of get people on board. But it really unleashed a monster.

You take a look at the industry today. Where do we stand with momentum behind all of these changes? Has the industry, after booming, plateaued? Is it still continuing to grow? And what about issues of access?

Well, the industry is constantly evolving and it just sort of went through another paradigmatic shift, thanks to the pandemic, as brick and mortar studios had to shift to remote classes. But the shift that Im seeing that is the most encouraging right now is that I think were at the beginning of a shift where fitness is being sold more as a tool to cultivate mental health strength, overall well-being and less about changing our physical appearance. And again, I say that this is the very beginning of a change. But I spoke with many fitness industry leaders and professionals who talked about how some of the language they would use in class just five or 10 years ago focusing on changing your problem areas or getting ready for bikini season or anything thats kind of aesthetically focused they just they have completely stopped using that language. And I think whether its that the change is incremental and there might still be sort of an implicit message that youre there to shape your body. But we are we really are starting to see changes in the way that its marketed. And its very clear to me when I look at it in the larger arc of this history,

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The good, the bad and the groundbreaking: 'Lets Get Physical' explores the history women and exercise - Texas Standard

Thanks to TikTok and Instagram, peeking into someone's lifenitty-gritty food choices includedhas become absurdly routine. Trends like "what I eat in a day videos and mini meal breakdown vlogs allow us to see what our favorite influencers, home cooks, dietitians, and personal trainers eat on a daily basis. And considering the fact that the #WhatIEatInaDay hashtag on TikTok has over 11.2 billion views, its safe to say this trend is gaining traction.

Many creators of these short-form videos started out providing meal prep tips or recipe ideas for those in search of inspiration for new dishes to cook at home. But over time, what I eat in a day videos have become increasingly focused on providing nutritional guidance for viewers looking to improve their health through food or adopt an entirely new dietary lifestyle. "Sharing a photo or video of a recipe is one thing, but coupling that with nutrition advice is entirely another," says Christine Byrne, MPH, RD, a Raleigh-based dietitian who specializes in eating disorders and intuitive eating. While some creators choose to just film their food choices, others may layer on descriptive captions or voiceovers dictating the precise number of calories (or grams of protein, carbs, or fat) they consumed or how long one must exercise to 'work it off.' Other videos even appear as if they're going to show how to make a delicious-looking dish, and then cut to sharing how eating it can result in weight loss or be incorporated into an intermittent fasting regimen.

Indeed, what may start as a bit of voyeuristic intriguewho knew that my favorite professional chef loves eating Lucky Charms for breakfast? or I can't believe the most energetic Peloton instructor completely avoids caffeinecan turn sour the second you start to wonder if you, too, should adopt the eating habits of those you admire. And while there is certainly no harm in finding new recipes through social media or even being fascinated to see how an ultra-marathon runner fuels up before a race (Well+Good formerly had such a recurring series known as "Food Diaries," which focused on the eating habits of fitness professionals), relying on what I eat in a day videos to determine how you should be eating can cause you to dismiss your own nutritional needs and compare your food choices to others. "A simple recipe video can be a great way to share something you enjoy with others, but a recipe video with nutrition or diet advice attached is problematic because it becomes prescriptive'eat this if you want this result'and can be triggering," says Byrne. This, she adds, can easily lead to disordered eating.

Regulating your [food] intake based on what somebody else is eating can be harmful and make it difficult to honor your own bodys unique cues, says Isabel Vasquez, RD, LDN, an anti-diet registered dietitian at Your Latina Nutritionist. "The truth is that no one on Instagram [or any social media platform], even if that person is a dietitian or a doctor, understands your unique health situation. What's healthy for one person may not be healthy for another," agrees Byrne.

Here, three registered dietitians share their take on this growing trend, and share their thoughts on why these videos should not serve as nutritional guidance.

"Addressing your nutritional needs requires taking account of far more than just ingredients themselvesyour activity levels, health conditions, hydration levels, stressors, environment, and so much more all play a role in what your body needs," Vasquez explains. There's also your own personal taste preferences and cultural customs, which matter just as much as the nutritional makeup of a meal. "Relying on a short video for nutritional guidance often dismisses all of these important factors to be aware of."

Vasquez adds that using someone elses food choices as a means of determining what (and how much) you should be eating takes you away from connecting with your own body. Failing to take your unique nutritional situation and requirements into account may also worsen symptoms caused by digestive disorders, like irritable bowel syndrome (IBS), due to having different food triggers than other individuals. IBS food triggers can be different, so [uncritically] following someone elses food preferences fails to address your own situation as well as these triggers, adds Samina Qureshi, RD, LD, an intuitive eating registered dietitian and the founder of Wholesome Start, a telehealth nutrition coaching practice based in Houston, Texas. Healing, whether it be for IBS or strictly for your relationship with food, is a multifaceted process in which you have to think about other factors in your lifestyle that could be contributing to your digestive system or view on food.

Bottom line: Even if the person creating the videos experiences similar symptoms or is looking to accomplish a similar goal, your nutritional needs will most likely still be very different than theirs.

Getting an inside view of a persons food choices can breed comparison traps that leave you questioning your own decisions. Seeing a video clip [about someone else's eating habits] as short as 10 seconds can start to impact how you think about food, your body, and the choices you make, says Qureshi. Comparison truly is the thief of joy that can make you question everything you eat, as well as trigger disordered eating patterns.

Videos that fit within a very narrow moldwhich tends to be dominated by the eating habits of skinny white influencersmay also omit culturally relevant foods for communities of color, making it harder for members of these communities to view them as part of a balanced diet. Foods that carry history, tradition, and enjoyment can become quickly (and wrongfully) viewed as less-than due to the lack of representation. There is a significant lack of information out there about our cultural foods, which means many of my clients have to rebuild their relationships with their cultural foods. says Vasquez. [Cultural foods] are nutritionally valuable, and they also connect us to our families and our culture and that usually gets ignored or minimized in these videos.

Although the main intention of what I eat in a day videos is to highlight a persons meal choices throughout a 24-hour period, the opening scene often consists of a body shot of a thin and/or "fit" body. And because trim, toned bodies are perceived as healthier in American culture, viewers are primed to consider these people as healthy-eating authoritiesdespite the lack of schooling or extensive knowledge in dietetics. "When you take nutrition advice from an influencer, it's really hard to tell whether the advice is evidence-based or not," says Byrne. "An influencer might cite a study saying that X food helps with Y health issue, but who knows how rigorous or conclusive that study was? Plus, a single study doesn't make something evidence-based. An evidence-based recommendation is one that takes all studies on a particular topic into account."

Taking extreme, unhealthy, and unsubstantiated diet tips from anyoneespecially someone who is not a nutrition professionalcould easily cause a person to start fearing certain foods or having a disordered relationship with food, adds Qureshi.

Even if these videos advocate for intuitive eating, which calls for listening to (and responding to) your hunger cues and needs, they can still promote disordered eating. Intuitive eating is, in essence, all about breaking free from food "rules" and restrictions. It emphasizes nourishing yourself by tuning into what your body wants and needs to eat at any given moment. Rather than trying to follow a strict eating plan or co-opt an influencer's dietary habits, the goal is to be in touch with what your body is signaling physically, mentally, and emotionally at all times, and making food choices accordingly. Intuitive eating is designed to help people get out of the diet cycle and heal their relationship with food, rather than fixate on the food choices of another.

Theres a big difference between highlighting certain meals or approaches to nutrition for recipe inspiration and giving advice in the format of here's what I eat in a day.' The latter is basically a form of tracking, which is generally not supportive of intuitive eating, says Vasquez. To her point, even if a video host rallies against, say, counting calories, any form of closely monitoring one's own food intake (including the filming and breaking down of every morsel that went into one's mouth that day) is not considered intuitive eating. "Many of these videos are created by folks who have a disordered relationship with food. Someone who has a truly healthy relationship with food probably doesn't feel the need to post what they eat in a day, or to give unsolicited diet advice on social media," says Byrne. Again, comparison is the thief of joy, and it certainly goes against the healing ethos of intuitive eating.

Learn more about what healthy intuitive eating looking likeaccording to a dietitianby checking out this video:

Despite what you may see online, body diversity naturally exists, points out Qureshi. Even if we all ate, drank, slept, and exercised in the same way as one another, we would still have people living in a wide variety of shapes and sizes, she says.

[Seeing a persons body in these videos] can be so problematic because its furthering this idea that your body should look a certain way and it is further promoting the thin ideal, agrees Vasquez. It ties your eating directly to how you look, even if its not explicit. The correlation between your body and the food you consume often dismisses uncontrollable factors (like genetics) and can leave you comparing your body to others, resulting in feelings of dissatisfaction or body shame.

Despite the harmful impacts of this trend, it is one that is most likely not going to disappear anytime soon. But there are different ways to reduce the chances of coming across this trend on social media, such as unfollowing or blocking accounts that feel triggering and following accounts that promote intuitive eating from an authentic space.

Vasquez also suggests simply spending less time on social media. And when you do open the apps, she recommends creating a safe space to process your emotions after being triggered to help. I would advise noticing what thoughts these videos bring up for you, she says. If youre having thoughts about how you should change your eating habits or shame about your body, then self-reflect on those, says Vasquez. Self-awareness can make it easier to reframe your thoughts in a more positive light, whether it be celebrating cultural foods or showing compassion towards yourself. Speaking to a counselor or therapist may also be beneficial for those feeling triggered.

On the other hand, if what I eat in a day videos are helpful ways for you to discover new dishes, then thats also okay. The underlying message is to find a balance between inspiration and determining (or shifting) what you assume own body needs based upon another person's food choices. Ask yourself how hungry you are, what access to food you have, when was the last time you ate, what foods will satisfy you now, and start thinking about your own needs, Qureshi says. The answers to these questions can help you treat your body with compassion and address your unique nutritional requirements.

Additionally, Byrne emphasizes the fact that food choices should not dictate your happiness or self-worth. "The underlying assumption that eating a certain food or following a certain diet will drastically change your life for the better is a huge red flag that I see with influencers who give nutrition advice," she says. "That is a massive oversimplification, and it's just not true. Our overall health, and how we feel from day to day, is about so much more than what we eat. In general, nutrition advice on social media doesn't honor the fact that health and wellbeing are about more than just food."

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Read more:
Why Experts Affirm That What I Eat in a Day Videos Should Not Be Anyones Guide to Nutrition - Well+Good

Do you ever go a bit red after exercising? Well, it turns out the same might be true for a certain type of bird!

New research shows that male crossbills grow redder feathers when they exercise harder.

Crossbills are a type of finch and have a beak - or bill - which is crossed over at the tip, giving them their name. This crossed bill is used to extract seeds from conifer cones.

Scientists from the Spanish National Research Council in Madrid have found a link between how hard a male crossbill has to work to fly, and how red his feathers are.

The bright colouring of some birds comes from things they eat in their diet - they take in special pigments from their food and use these to make the vibrant colours seen in their feathers.

For example, flamingos are born with grey feathers but the more they eat certain foods, the pinker their feathers get!

In an experiment to test this, between October 2019 and February 2020, scientists captured 295 male crossbills in central Spain, taking measurements of their colour, size and weight.

The researchers clipped some wing feathers from about half the crossbills to make flying more physically challenging.

When the team caught and checked the birds later on, they found that the birds with clipped wings had redder feathers.

This led the team to conclude that red feathers were partially a result of exercise and not just because of a bird's diet and foraging skills.

"We might conventionally assume that birds with impaired flight are 'lower quality', but here they are growing redder feathers," says Rebecca Koch at the University of Tulsa, Oklahoma, adding that study's approach is "breathing fresh life" into work on feather pigments.

Go here to see the original:
Crossbills: The bird that gets redder feathers, the more it exercises - BBC