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Archive for the ‘Nutrition’ Category

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

Posted: August 25, 2021 at 1:49 am


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

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

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

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

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

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

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

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

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

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

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

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August 25th, 2021 at 1:49 am

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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August 25th, 2021 at 1:49 am

Health tips from Dr. Oz and Dr. Roizen for 8-24-21 – The Dispatch – The Commercial Dispatch

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Were not kidding about kids and Type 2 diabetes The youngest child ever diagnosed with Type 2 diabetes may be a 3-year-old who weighed 77 pounds and had a nutritionally bankrupt diet. Doctors provided nutritional education to the family and prescribed the toddler liquid metformin. The child increased physical activity, decreased caloric consumption and, in six months, had lost 25 percent of her body weight. Her blood glucose levels normalized, and she didnt need diabetes medication anymore.

We hope shes been able to maintain that healthful lifestyle. When kids get Type 2 diabetes, the consequences can be swift and severe.

The TODAY2 study, published in the New England Journal of Medicine, tracked kids with diabetes for 15 years. The researchers found that over time, 67 percent developed high blood pressure; 52 percent had seriously elevated triglycerides and lousy LDL cholesterol levels; 55 percent had diabetes-related kidney disease; 51 percent had eye disease; and 32 percent had nerve disease. After 10 to 12 years of living with diabetes, young adults in their 20s were suffering strokes, kidney failure, heart attacks and amputations.

Dont let this happen to your kids. Find play groups and after-school teams for them to join. Upgrade your familys nutrition eliminate drinks with added sugars or syrups, fruit drinks, simple carbs, processed meats and highly processed or fast foods. Your childrens future is in your hands. Reach out for help if you need a hand. And check out the American Heart Associations Daily Tips to Help Your Family Eat Better at http://www.heart.org and http://www.PTA.org for Family Resources.

Are you a bonehead? Baseball player Fred Merkle was the youngest player in the National League in 1908 when he committed an infamous base-running error. When heading for third, he failed to tag second base and eventually left the field thinking his team, the New York Giants, had won the game. That mistake nullified the victory, and the goof became known as Merkels Boner. The nickname Bonehead stuck with him throughout his 19-year career.

You dont want to be a bonehead. But, according to a new study in the Journal of Bone and Mineral Research, there is a definite association between what goes on in your bones and your head. When 1,741 women ages 65 and older were followed from 1997 to 2013, researchers found that cognitive decline during the first five years of the study was tied to more than a 16 percent increased risk of osteoporosis and fracture over the following decade.

It makes us think perhaps all the smart moves that protect against osteoporosis daily activity with aerobics (especially jumping) and weight-bearing exercise; a diet rich in plant-based calcium; supplemental vitamin D (most people are deficient); and not smoking turn out to be good for your brain health, too. And life habits that protect the brain not smoking, eating a plant-based, anti-inflammatory diet, walking 10,000 steps a day well, thats good for the bones.

So, bone up on what you need to do for good nutrition and exercise, and youll have a head start on enduring brain and bone health as you age.

Pasta-picking particulars Carbonara, alfredo, parmigiana the sauces that Americans slather over pasta are most often saturated-fat-laden, cheesy, creamy concoctions. And although we dont come close (no one does) to the 51 pounds of pasta each Italian downs annually, we consume about 20 pounds apiece. Even if every bite were topped with healthful marinara sauce, wed still be taking in more refined white-flour pasta than is good for blood sugar control or weight management.

So whats the smart pasta pick? Theres a whole pantry full to choose from:

Whole-wheat pasta retains most of its bran, which is loaded with thiamine, riboflavin, niacin, vitamin B6, potassium, magnesium and phosphorus. This pasta also delivers more than twice the fiber and iron of enriched refined pasta. Two ounces, uncooked (thats one serving) contains 8 grams of protein and 5.5 grams of fiber. Its great with hearty, steamed veggies tossed in garlic and olive oil.

Pasta made from lentils or black soybeans generally delivers a lot more protein than white or whole-wheat pasta. Two uncooked ounces of black soybean pasta has 25 grams of protein and 11 grams of fiber. Top with roasted veggies, grated ginger and a touch of toasted sesame oil.

Chickpea and other bean pastas are packed with fiber and delicate enough for refined sauces think Vietnamese and Thai. Chickpea pasta (2 ounces uncooked) contains 6 grams protein, 5 grams fiber.

Tip: Pasta made from corn or rice isnt a step up from refined white flour. Look on the labels for 100 percent whole grains, lentils or beans as the first or only ingredient.

Is chronic pain altering your personality? In 1985, when quarterback Joe Theismann had his fibula and tibia shattered by a tackle, it ended his NFL career a career in which hed suffered seven broken noses, a broken collarbone and broken hands and ribs. People would say that it was a tragedy but it was a blessing, he said. Id become somewhat of a self-absorbed individual and didnt really care much about a lot of things except myself. And ever since that day Ive tried to be a better person.

All that physical pain can make it difficult to be your best self. Thats been confirmed by a study in the European Journal of Pain seems that people with chronic pain have very low levels of the personality-influencing neurotransmitter glutamate in their frontal cortex, triggering emotional dysregulation and increasing anxiety.

If youre one of the 50 million Americans who live with chronic pain and the emotional changes it triggers, the good news is you dont need opioids for relief (whew!).

Non-opioid pain relievers: To handle chronic back pain or osteoarthritis, one study found that nonopioid medications deliver as much relief as opioids. Anti-seizure medications ease fibromyalgia pain; antidepressants can help with migraine; and NSAIDs and topical creams can soothe aching joints, muscles and some nerve pain.

Alternatives to medications: Massage, acupuncture and high-tech radiofrequency ablation and transcutaneous electrical nerve stimulation (TENS) also ease pain effectively.

Altered pain response: Pain causes tension, and that increases pain. An anti-inflammatory diet, and stress-reducing meditation, deep breathing and visualization, plus plenty of exercise can quiet the brains pain response center.

Enjoying your life-cycle On July 12 of this year, actress Rita Wilson took her husband Tom Hanks out for a bike ride to celebrate his 65th birthday. A great idea for many reasons including one we bet that Hanks, diagnosed with Type 2 diabetes in 2013, didnt know about.

It turns out that for folks with diabetes, cycling is one of the best ways to reduce the risk of heart woes and death. Researchers conducted a multicountry study that looked at almost 7,500 adults who had diabetes. Their study, published in JAMA Internal Medicine, found that doing some cycling is associated with at least a 24 percent lower rate of death from all causes, including cardiovascular disease, when compared with non-cyclists. And regular cycling (one to five-plus hours a week) over a five-year period is associated with at least a 35 percent lower risk of all-cause mortality when compared with noncyclists. This adds to the findings of an earlier Danish study that found a 40 percent decreased risk of mortality from regularly cycling to work.

There is one hazard associated with cycling that wed like to mention: not wearing a helmet. According to a study in the journal Brain Injury that analyzed 76,032 cycling mishaps from 2002 to 2012, 78 percent of adult cyclists who suffered head and neck injuries were not wearing helmets. So, make sure you have a top-quality helmet and then get out there or get an all-weather stationary bike and, diabetes or not, pedal your way to a longer, healthier life.

Mehmet Oz, M.D. is host of The Dr. Oz Show, and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into The Dr. Oz Show or visit http://www.sharecare.com.

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

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

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

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

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

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

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

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

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

Learn more about which factors can influence a persons height.

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

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

Learn how to measure height accurately.

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

Learn about the signs and stages of puberty.

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

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

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

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

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

Learn about when male children might stop growing.

Learn about when female children might stop growing.

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

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

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

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

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

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

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

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

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

Learn more about teen anxiety and depression.

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

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

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

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

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

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August 25th, 2021 at 1:49 am

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

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

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

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

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

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

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

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

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

The result is not entirely surprising.

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

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

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

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

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

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

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

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

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

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How to lose visceral fat: Four cheap and simple ways to burn belly fat in the ‘long run’ – Express

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Visceral fat lurks within your abdominal cavity, neighbouring important organs such as the liver, stomach, kidneys, and intestines. The belly fat has been linked to an increased risk of chronic conditions, such as type 2 diabetes, high blood pressure and heart disease. Fortunately, you can beat the belly fat into submission by improving your diet.

One study found that for every 10-gram increase in soluble fibre eaten per day, visceral fat was reduced by 3.7 percent over five years.

Ten grams of soluble fibre can be achieved by eating two small apples, one cup of green peas and one-half cup of pinto beans; moderate activity means exercising vigorously for 30 minutes, two to four times a week, said Kristen Hairston, M.D., assistant professor of internal medicine at Wake Forest Baptist and lead researcher on the study.

In addition, increased moderate activity resulted in a 7.4 percent decrease in the rate of visceral fat accumulation over the same time period.

For the study, published in the journal Obesity, researchers examined whether lifestyle factors, such as diet and frequency of exercise, were associated with a five-year change in abdominal fat of African Americans and Hispanic Americans; populations at a disproportionately higher risk for developing high blood pressure and diabetes and accumulating visceral fat.

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At the beginning of the study, which involved 1,114 people, the participants were given a physical exam, an extensive questionnaire on lifestyle issues, and a CT scan, the only accurate way to measure how much subcutaneous (the fat you can pinch) and visceral fat the participants had.

Five years later, the exact same process was repeated.

Researchers found that increased soluble fibre intake was associated with a decreased rate of accumulated visceral fat, but not subcutaneous fat.

"There is mounting evidence that eating more soluble fibre and increasing exercise reduces visceral or belly fat, although we still don't know how it works," Hairston said.

"Although the fibre-obesity relationship has been extensively studied, the relationship between fibre and specific fat deposits has not. Our study is valuable because it provides specific information on how dietary fibre, especially soluble fibre, may affect weight accumulation through abdominal fat deposits."

According to Bupa, "combining resistance (strength) exercise and cardiovascular exercise is ideal" for burning the belly fat.

The health body continued: "Resistance exercises are a great way of helping you to maintain your muscle mass and your glucose metabolism (the way your body processes sugar and uses it for fuel), which are important for managing your weight."

As it reports, resistance training has also been shown to reduce fat around your tummy area.

According to the NHS, you should do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days a week.

You should also do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week, advises the health body.

Moderate activity will raise your heart rate, and make you breathe faster and feel warmer.

Vigorous intensity activity makes you breathe hard and fast.

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How to lose visceral fat: Four cheap and simple ways to burn belly fat in the 'long run' - Express

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How to live longer: The diet linked to a disease-free life expectancy past the age of 50 – Express

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Cardiometabolic diseases are the number one cause of death in the world. Cardiometabolic diseases are a group of common but often preventable conditions including heart attack, stroke, diabetes, insulin resistance and non-alcoholic fatty liver disease. Reducing your risk of developing cardiometabolic diseasesis therefore a key ingredient to achieving longevity.

A study published in The American Journal of Clinical Nutrition aimed to investigate the association of diet quality with cardiometabolic diseasefree life expectancy between ages 50 and 85.

Researchers assessed the relationship between the health outcomes of 8041 participants of the Whitehall II cohort study (an interdisciplinary study of ageing) and adherence to the Alternative Healthy Eating Index 2010 (AHEI-2010).

The AHEI-2010 is based on 11 components: six components for which the highest intakes were supposed to be ideal (vegetables, fruit, whole grains, nuts and legumes and polyunsaturated fats), one component for which only moderate intake was supposed to be ideal (alcohol), and four components for which avoidance or lowest intake were supposed to be ideal (sugar-sweetened drinks and fruit juice, red and processed meat, trans-fats, and sodium).

Each component was given a minimal score of 0 and a maximal score of 10.

READ MORE:How to live longer: The simple and free daily habit thats linked to a longer lifespan

A higher score represented a healthier diet.

Cardiometabolic diseasefree life expectancy was defined based on the years without these chronic diseases.

The number of cardiometabolic diseasefree life-years after age 50 was 23.9 years for participants with the healthiest diet, that is, a higher score on the AHEI-2010, and 21.4 years for participants with the unhealthiest diet.

The association between diet quality and cardiometabolic diseasefree life expectancy followed a doseresponse pattern, meaning the more participants adhered to the dietary pattern, the greater the benefits.

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What's more, the finding was consistent across occupational position, body mass index (BMI), physical activity level, and smoking habit.

"Healthier dietary habits are associated with cardiometabolic diseasefree life expectancy between ages 50 and 85," the researchers concluded.

Cutting back on saturated fat is key to living a long life.

Saturated fat is the kind of fat found in butter, lard, ghee, fatty meats and cheese.

"To reduce our risk of ill health from inactivity, we are advised to exercise regularly, at least 150 minutes a week, and reduce sitting time," advises the NHS.

According to the health body, sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.

"Many adults in the UK spend around nine hours a day sitting," it adds.

"This includes watching TV, using a computer, reading, doing homework, travelling by car, bus or train but does not include sleeping."

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How to live longer: The diet linked to a disease-free life expectancy past the age of 50 - Express

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August 25th, 2021 at 1:49 am

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

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

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

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

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

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

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

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

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

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

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

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August 25th, 2021 at 1:49 am

How Exercise Can Influence What We Eat and How Much – Healthline

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Restrictions due to the COVID-19 pandemic have made it more challenging to exercise as often (or as intensely) as some people did before.

In fact, many of us have found ourselves practicing a more sedentary lifestyle, gaining unwanted weight over the past year.

But as restrictions ease, a number of us have started thinking how to approach losing weight and embracing exercise in a healthy, measured way.

New research published in the journal Nutrients may make that task easier.

The study examined the connection between physical activity and its effects on both how and what we eat.

The findings offer some interesting insight into our relationship with fitness and food, and may help provide a clearer road map for people looking to make lifestyle changes.

For the study, researchers from the Technical University of Munich (TUM) and the University of Nebraska surveyed 41 healthy adults 23 women and 18 men between ages 19 and 29.

The participants had an average body mass index (BMI) of 23.7. This is an estimate of body fat based on height and weight.

Generally, a BMI over 25 indicates a person might be overweight.

They were then randomly assigned either a 45-minute session of exercise or a 45-minute rest period at their first visit. They would then switch and complete the opposite session at their second visit with the researchers.

During each visit, those assigned to the exercise group were given electronic questionnaires before physical activity about how hungry or full they were, their preferred amount of food to eat, and a choice between types of food that differed in how long it would take to eat them.

The participants would then let the researchers know what their preferred food quantities were by writing down the portion size they would like for each type of food item.

The researchers collected these preferences for both immediate and later consumption of the food after 4 hours.

Once they answered this questionnaire, participants would complete their 45 minutes of exercise on a bicycle ergometer. Right after finishing, they would complete the questionnaire a second time and then again after a 30-minute recess.

Those who werent in the exercise group still completed all three rounds of questionnaires, but instead of 45 minutes of exercise, they had periods of rest.

The results?

The researchers found that exercise offered a greater increase in food quantities people chose. This was both right after exercise and then 30 minutes later.

They also found that exercise resulted in more desire for immediate consumption right after finishing their workout and 30 minutes after.

Most surprising to us was that the increase in hypothetical preferences for food amount and immediate consumption were already apparent, albeit not as strong, immediately after the exercise bout, study author Karsten Khler, PhD, professor of exercise, nutrition, and health at TUM, told Healthline.

Khler said that his research team expected the increase would be noticeable after the 30-minute postexercise period, but anticipated no increase right after exercise.

He said this is due to whats called exercise-induced anorexia, or a reduction in a persons sense of hunger or appetite during and right after exercise.

This phenomenon is caused by anorexigenic hormones and reactions in appetite-stimulating hormones as a result of exercise.

However, the fact that increases were less robust immediately after exercise when compared to 30-minute postexercise somewhat validates our initial assumption, he added.

When asked why someone might overeat or eat higher quantities of food after exercising, Khler said we generally know that the body responds to both psychological and physiological cues from exercise.

The psychological involves the sense of seeking a reward for completing a workout, while the physiological derives from metabolic and endocrine cues from your body that stimulate food intake in order to compensate for the increased energy expenditure of exercise, he said.

The research done by Khler and his team is certainly timely.

The World Health Organization (WHO) reports that obesity defined as a BMI of 30 or higher has tripled globally since 1975, and that 39 percent of adults 18 and over were overweight, according to 2016 figures.

About 13 percent of these people were living with obesity.

Concerns over weight and whether people are practicing enough physical activity have only been exacerbated during the pandemic.

Another recent study showed 61 percent of U.S. adults gained weight during the current health crisis, citing stress, lack of activity, and unhealthy shifts in eating habits as main drivers for weight changes.

When asked how common it is for people to practice the eating behaviors shown by the new study, Erica Sander, an exercise physiologist at the University of California, San Francisco (UCSF), said that your body is smart, it will want to replace the energy it used.

The highly palatable foods, like pizza, can be more appealing when you are famished from a workout. If you are trying to lose fat mass and continuing rewarding every workout with extra calories, the scale wont budge, she told Healthline.

Sander, who wasnt affiliated with the new study, said that fat loss is not a math equation of calories in and calories out, its more like a chemistry set yoga, running, french fries, kale, stress from work, and a comfy couch at home all have a different impact on hormones in your body.

In order to lose weight, you need to maintain a caloric deficit, which is mainly driven by reduced calorie intake, Sander explained.

David Janke, an exercise physiologist at UCSF, added that most people know in general what they should or shouldnt eat after a workout.

I think there is a portion of people that exercise so they think they can eat whatever they want. However, this is a huge misconception that people have. To lose weight you must consume less calories than your body is using, he told Healthline, echoing Sander.

Janke used the example of someone doing a big workout that burns 600 calories, such as an hour of vigorous cardio exercise. Following that physical activity, they then consume a large jelly doughnut thats also roughly 600 calories.

The hard work and exercise they did is now a wash because consuming a food that has literally no nutritional value and tons [of] calories puts the person right back where they started before the hour of cardio, said Janke, who also wasnt affiliated with the new study.

A huge portion of losing weight comes from what you eat, he added.

Khler said that planning your postexercise snack or meal before you actually work out might be a good way to go, rather than impulsively opting for those doughnuts.

Secondly, we also saw that there is a rather large inter-individual variability. Some participants wanted much more, others wanted less, he said.

That way, not everyone needs to follow my first advice. However, based on what we know from the literature and also from some preliminary analyses of our data set, those who are more likely to overeat following exercise also tend to have a higher weight/BMI, Khler explained.

Janke recommends you try to eat your meals at the same time each day. This allows your body to know when food is coming, and it can have something of a domino effect, helping with your appetite, digestion, and the rate at which your body processes fat, sugar, and cholesterol.

I also recommend that if someone is trying to lose weight and really has to have an unhealthy calorie-dense meal, then they should consume that meal for breakfast, Janke added. Giving your body a chance to use those calories throughout the day and for the exercise session.

Sander agreed with the above points, saying that having a plan is key. You should always plan to fuel your exercise as well as your recovery from exercise.

Your plan doesnt have to be stacked containers of meal prep in the fridge, it can start by only buying the food that fits your plan, she added.

What about recommendations for go-to foods?

Janke encourages people to have a snack of some kind within 30 to 45 minutes after their workout. He said thats the crucial anabolic window when its best to refuel your muscles after exercise.

A few of my go-to recommendations for a postexercise snack include: apples with a natural nut butter no additives hummus with carrots and broccoli, plain organic Greek yogurt with berries, and almonds with sweet potatoes, he said.

Sander said it really depends on the individual.

It varies depending on that persons nutritional needs and the kinds of exercise theyve just completed. A heavy gym session or a long bike ride might require completely different fuel before and after workout.

Sander also asserted that snacks and meals are different.

Some people swear they love a green protein shake after a workout where I usually prefer to have a meal. One of my first suggestions that fits many diet styles is to add more veggies and drink water, Sander said.

As a mountain biker, I need to have a plan for pre-, during, and post-rides. I like having a stack of waffles in the freezer, both sweet and savory; and its always a crowd pleaser if you bring enough to share, Sander added.

Both Janke and Sander said the pandemic weve been living through has certainly made life more complicated especially when it comes to approaching overall health, exercise, and nutrition.

The pandemic has created a unique situation where a lot of people are gaining weight. I believe there are several factors that contribute to the recent gain in weight seen in many Americans. Factors such as stress eating and increased inactivity due to the inability to do the physical activities people once did, Janke said.

Gyms have been closed, group exercise classes have been canceled, and the push to socially distance ourselves have made it harder for a lot of Americans to get the recommended amount of physical activity they should be getting, he added.

Sander said that its been a challenge for many this past year, especially with the loss of a sense of routine.

Today is a great day to start: Can you find an activity that you are comfortable with?' she said.

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How Exercise Can Influence What We Eat and How Much - Healthline

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April 24th, 2021 at 1:54 am

This Is Bella Hadid’s Exact Diet and Workout Plan | Eat This Not That – Eat This, Not That

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Whether she's walking the runways at Paris Fashion Week or posing poolside for a print campaign, Bella Hadid has made a career of staying fit. However, you won't find the star sacrificing her health or happiness to get into runway-ready shape. In series of new ab-bearing photos, Hadid revealed her "secret" to her followers.

Read on to discover the star's exact diet and workout plan. And for more insight into how your favorite stars get in shape, check out Bachelorette Star Andi Dorfman Reveals Exact Workout and Diet in New Bikini Pics.

On April 20, Hadid posted a series of photos of herself to Instagram, revealing her toned abs, legs, and arms. "The secret is being yourself," she captioned the pictures. "Oooohhhh I just gave it away to em."

The star has admitted in the past that regular exercise is also an essential tool in her healthy living arsenaland one that similarly boosts her confidence.

"Put in 100% from the start to the end of a workout. There is nothing better than to push yourself to the limit, while making the most of it. Going to the gym for two hours with only 50% motivation is the best way of erasing the feeling of accomplishment and well-being that boosts self-confidence that you get from a workout," she told Vogue France.

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So, exactly how does a supermodel getand stayin shape? Hadid says that boxing has been a game-changer when it comes to keeping her toned and motivated.

"I train with my coach for intensive sessions. I run non-stop for 20 minutes followed by a boxing session and finally a series of weights targeting the abs and glutes," she told Vogue France. She even admitted to the magazine that her sister Gigi Hadid is her dream sparring partner, calling the fellow model "strong and sturdy both mentally and physically."

To keep her energy high during her workout, Hadid told Vogue France that she drinks "a smoothie, a juice, or a protein drink 30 minutes before the session." After she's done, she typically eats a meal with a mixture of protein and carbs, like chicken and brown rice. And for more celebrity transformations, check out Nicole Scherzinger Shares Her Exact Diet and Workouts in New Bikini Pics.

It's not just pre- and post-workout snacks that keep Hadid going strong all day. In an interview with Harper's Bazaar, Hadid revealed that she has "really low blood sugar" and has to "eat all the time" to keep her energy up.

"I like having a good protein meal because I get really tired if I eat too much, so I try to fill myself up with things that will make me feel good," said the star.

Hadid doesn't shy away from her favorite carbs, either. The supermodel told Harper's Bazaar that, on mornings off when she doesn't feel like cooking, she typically visits the bagel shop near her apartment. "My go-to is an egg sandwich on a plain bagel," says Hadid.

She relies on coffee to keep her energy up, as well. "I'm also a big coffee drinker," she told Bazaar. "I'll have three espressos before noon." And if you want to know how stars shape up, check out DWTS Star Witney Carson Reveals Her Exact 30-Day Weight Loss Plan.

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April 24th, 2021 at 1:54 am

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