By Heather Cecilia Phanwar

If fitness is what you have in mind, then Kunal Mordani has all the answers to your queries. The director of Golds Gym, the worlds largest coed gym chain, says Shillong was an obvious choice as it is a sports and fitness loving city and people take to physical activities naturally. But the city lacked a world-class fitness stop and Golds Gym bridges the gap by providing complete fitness solutions with a scientific approach to health and fitness backed by the best certified trainers, physiotherapist and nutritionist. The gym has two nutritionists and physiotherapists each. The fitness destination here is the chains 123rd stop. It started here in 2017 and in these two years the response has been overwhelming. In an interview with Sunday Shillong, Mordani speaks about the gyms success story and fitness regime. Excerpts:

How many clients do you have? Do they complete the full membership period? Since inception, we have an average of over 600 regular members. Our retainership is almost 75 per cent as we keep our members motivated at all times and make fitness exciting with different variations of exercises.

Do dieticians have consultation sessions with clients before they start working out at the gym? Fitness assessment is the key for Golds Gym before starting the fitness journey for any of our member. A Body Composition Analysis is done as a client enrolls, which is later explained to the client. A complete fitness assessment questionnaire has to be answered by the member for effectively planning their exercise routine which also helps in knowing their medical history, drawing up a diet chart and apprising the clients on how to have a healthy lifestyle.

What kind of diet plan is given to the members? A balanced diet is an integral part for any individual who plans to stay fit. All the members who join our gym are given a basic diet regime according to their requirements. We also offer customised diet packages for a day-to-day diet plan at a nominal extra cost.

What kind of workouts do you offer? Do the clients choose what they want? Currently, we are offering a wide range of workouts While clients preferences are looked into its the trainers who have the final say. Workout in a gym is a serious business. It can have a negative effect on health if done without proper supervision and planning. The workout schedule is drawn up in a very scientific way after assessing the physical condition of the member and thorough consultation with the Golds Gym Team.

Do you assign trainer to each member? How long does one session last? We have dedicated zone-wise floor trainers who supervise all clients. We offer personal training programmes in which a dedicated trainer is appointed for a client for an hour to customise his workouts along with goal settings. The training session varies with different memberships and the workout schedule chosen.

Do your clients follow the diet that they are given? There are regular reviews of all the clients. Their progress is monitored every 45 days and if needed diet plans are re-evaluated. The clients are advised to follow the diet plan to get best results The dietician is always available for consultation.

How long does it take to become fit? How have your clients benefitted? Fitness is a never-ending journey A healthy lifestyle incorporates happiness and peace of mind. Regular exercise keeps a person in good stead but then there are clients who want to build a muscular body or someone who wants to shed kilos. A fit healthy body boosts ones confidence too. The results of our clients are spectacular We have clients who come to the gym for pain management and we are proud to share that we have helped them tremendously.

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'This is a fitness-loving city' The Shillong Times - The Shillong Times

While you harp on metabolism all your life, there is also catabolism that we need to worry about (especially women once they touch 40s). As we age, the lean muscle and bone density in the body starts decreasing this process is called catabolism. Because of the decreased muscle mass, metabolism goes down too. In your 40s, you cannot get away with eating and working out the same way as you did in your 20s and 30s. The main goal in this decade is to reverse the catabolic process and make it anabolic, wherein you start building bone density and muscle mass instead of losing it. How? Eat right. The biggest misconception people have is that they need to starve or give up sugar to look good in their 40s. Quality is the keyword here. Instead of a commercial chocolate bar, look for high quality sweets like homemade halva, laddoos or kheer. Theyre made with whole grains and contain nourishers like ghee and dry fruits that make them a much healthier option than anything store-bought. Dont be fearful of food, at the same time, exercise portion control and dont go overboard. Eat till satisfied, but avoid bingeing. DONTS - Crash diet plans: While they may make you look slimmer in the short term, they will make you lose muscle mass and bone density, which just increases the problem. - Packaged snacks: They come with hidden sugars, salt and chemical compounds that your body finds difficult to break down. Instead of buying a jar of ghee or a pack of milk from the store, look for a sustainable farm that gives you high-quality products. - Breakfast cereals: We have a culture of eating hot breakfast, which is very satisfying. When we eat Western breakfast of cold cereal and milk, we dont get satisfaction, because of which we end up looking for a cigarette, coffee, or a muffin when we reach work. - Overeating: I always advise people to eat five spoons less than what they would have. Eat till you are satisfied, not stuffed and full. - Exercise: A combination of strength training and yoga is good as it will help to increase lean muscle mass and also accelerate fat loss. DOS - Stop dividing food into groups like fat, protein, carbs. Eat wholesome, home-cooked meals instead. - To reverse the process of catabolism, you need calcium as it is important for bone density, along with iron, protein and vitamin D. - Ghee, seasonal greens, whole grains like millets and single polished rice, sesame seeds, fresh vegetables and farm fresh dairy are all important. Munmun Ganeriwal, nutritionist and lifestyle consultant

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Manage your 40s - Times of India

The rugby league diet is our new feature where we give you an insight in to the eating habits of your favourite professional players, in partnership with Heaven N Health.

Heaven N Health co-owner and nutrition expertJosh Adamsonis our latest guest

When purchasing supplements ensure each of them have the tested for athletes logo on the packaging.

Multi-vitamins

Multi-vitamins are essential for anyone really, but a rugby players body probably needs them more so. They can be bought in capsule form and they contribute to the normal function of the immune system during and after intense exercise. They assist a healthy nervous system as well.

Vitamin B12

Vitamin B12 is a must for rugby players. It promotes the health of the circulatory and nervous systems and contributes energy to the body. It can also help prevent a type of anemia that makes people feel tired and weak.

Vitamin C (5g a day)

Vitamin C is one of the most important in a healthy, balanced lifestyle. It is necessary for growth and it contributes to the repair of all body tissues. It helps wound healing and the general maintenance of cartilage, bones and teeth. Basically, its just a very good antioxidant.

Omega-3s (4 a day)

Fish oils contribute to normal brain and eye development. If you dont eat much fish then fish oil supplements are a great alternative. Humans are incapable of synthesising Omega-3, so we need to consume then through dietary sources. The good fats in fish oils help to stimulate muscle protein growth and improve muscle mass, which is ultimately what a rugby player wants to do.

Aloe vera juice

Aloe vera is a rich source of antioxidants and vitamins that help protect your skin. It is also the perfect way to prevent or treat dehydration. Aloe vera juice is also full of good nutrients like vitamins B, C, E and folic acid. Another positive about aloe vera juice is that it helps your digestion run smoothly.

Heaven N Health is run by rugby league professionals the Adamson brothers, and provides healthy meals for players and supporters all over the UK. For more information, visitwww.heaven-n-health.co.uk.

Follow Heaven N Health onFacebook,TwitterandInstagram.

Use coupon code LOVERUGBY for 10% discount at Heaven N Health.

Why is it essential for a rugby player to eat fruit and veg?

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Read the rest here:
The RL diet: The five vitamins that are important to a rugby player - Love Rugby League

A student has described how an obsessive healthy eating disorder known as orthorexia nearly ruined her life and warned that is it dangerously common.

Sophie Smith, 21, from Perth in Western Australia, recalled how her obsession with size began when was just 15, after she was weighed as part of a biannual fitness test in her physical education class in high school.

Feeling less confident as her weight was slightly higher than the other girls, British born Sophie who moved to Australia when she was 10 - said she began actively researching ways to lose weight and eat healthy.

The science and arts student said over the next few years she soon spiralled into a dangerous obsession with food and exercise and said that the stress and pressure of trying to be 100 per cent healthy all the time turned her into not a very nice person.

The young woman said it got to the point where her mood would determine on how much she weighed each morning while she also weighed most of her foods and tracked every single calorie.

She never ate any type of bad foods and even forced herself to work out every single morning, even when sick.

Sophie added that she became scared and anxious going on family holidays, and never enjoyed celebrating Christmas or birthdays, because she was so worried about gaining weight.

More on 7NEWS.com.au

And as she always avoided going to social events due to having no control over the food, it was difficult for her to form and maintain solid friendships or have any type of social life.

She said: Growing up, I always felt good about myself and had a positive relationship with food.

My obsession with being healthy started when I was about 15. I went to an all-girls private school and part of our fitness class was to be weighed.

I was scared of knowing the number on the scale during the fitness test and I knew everyone was probably comparing their weights. I felt alone, like I was the only girl gaining weight.

I was scared to go on family holidays because I wouldnt have control of the food or exercise.

Thats when I decided to start doing things about my weight. Id look up top tips about how to avoid getting fat and I made up a list of all these foods that were bad for me.

Id weigh myself every day and none of my family ever knew. It was very compulsive, and my mood depended on how much I weighed that day.

I told myself to get down to a certain weight. I wanted to be the lowest range of healthy as I could be on the BMI scale.

Id be very strict in following all the rules. Id have to exercise everyday even if I was sick.

Sophie said she would not go to social events and rearrange plan to avoid meeting at cafes and restaurants.

I was scared to go on family holidays because I wouldnt have control of the food or exercise. Id terrified the whole time that Id gain all this weight, she said.

It was really damaging to my life, but I just couldnt see it at the time.

At 16, Sophie was diagnosed with ulcerative colitis - inflammatory bowel disease - which she believes could have stemmed from her eating disorder and the amount of stress and pressure she put on herself to be healthy.

I think more people have orthorexia than they realise.

Although she never got down to a dangerously unhealthy weight, she said she did lose around 20 per cent of her body weight while going through her struggles with orthorexia.

I think more people have orthorexia than they realise. It is so hard to recognise as from the outside, there is nothing bad about being healthy, Sophie said.

But when that stats negatively impacting your mental health and life, thats when it becomes dangerous.

It was not until a family holiday to Melbourne in September 2017 with her mum Clare and identical twin sister Eloise that she realised how much her obsession with being healthy impacted her life.

Instead of enjoying her holiday, Sophie said she was constantly anxious that she was not getting enough exercise and was stressed that she could not eat her usual healthy diet.

The turning point was when I realised things were getting out of control and I wasnt enjoying myself anymore, she said.

What should have been great family holidays became sources of stress and anxiety. I could never enjoy myself or fully let go and be in the moment.

I just felt so much guilt and shame all the time. If I ate one tiny chocolate, Id feel bad all day.

Over the next two years, Sophie saw a psychologist and a dietitian to help overcome her eating disorder and to restore a healthy relationship with food.

She also began taking care of her mental health by unfollowing toxic diet culture accounts on social media and focused on body positivity.

Sophie said she feels she has recovered from orthorexia and no longer feels obsessed with healthy eating but instead, allows herself to eat whatever she feels like and do exercise she enjoys, while also taking rest days.

Now the inspirational young woman is raising awareness about this relatively unknown eating disorder, as she believes it is far more common than what people realise.

My life is so much better now. Im not weighed down by any mental baggage and I feel free and happy, she said.

- Caters

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Perth woman Sophie Smith reveals how obsession with being healthy ruined her life - 7NEWS.com.au

Saturday February 29 2020

I feel lighter. Writer Stella Adi after undergoing a 30-day vegan diet. PHOTO | COURTESY

Are you thinking about ditching meat and dairy products from your diet? It was quite the rollercoaster.

You need to be on top of this diet or else the convenience of eating something non-vegan will overwhelm you. Plan, plan, plan and have an accountability person.

When you drastically change your diet, you are bound to feel horrible for a few days before your system can come to terms with whats happening.

First, a round of applause to me, a meat-lover who completed the entire 30 days - no meat, no fish, no dairy (actually, I slipped with this. Ill explain) and no eggs. No eggs! And another round for pulling it off while the rest of my household continued to pander to their carnivorous ways.

After hearing some pretty big claims on the wonders of living on a plant-based diet, from reducing ones risk of high blood pressure and heart disease to the more vain reports of radiant skin and healthier hair, I was sold.

I chose January because I figured, heck this is resolution month; the one time of the year universally accepted as the new year, new you season. It was also a welcome time to detox after a particularly self-indulgent December.

Armed with my research and a fortified fridge and pantry filled with my staples for the next 30 days; packets of almond milk, mushrooms, and a wide array of fruits, vegetables, legumes and pulses (some of which I hadnt eaten in years), I was ready.

It was quite the rollercoaster. I had read somewhere that the best way to successfully go through a restrictive dietary change, is to make sure you have enough of the right foods lying around to ward off temptation. Thankfully, I already had a soft spot for some vegetables (courgettes remain a struggle).

Since the rest of my household had no intention of joining me, I had to learn how to deal with the occasional aromas of cooked meat or fried eggs or sausages or bacon oh bacon! Giving up my morning cereal didnt help either (the plant-based milk didnt taste right).

Week two came with some weird mood swings. Id go from euphoric and crave-free one day to unmotivated and defeated the next. Happily, this got much better. This was the week I learned to appreciate the wonderful joys of snacking. Ive never been much of a nibbler. I was used to two or three big meals a day but now Id pepper my day with a serving of peanuts or almonds, a small cob of boiled maize or if Im in the mood, a bowl of popcorn. I realised that having fruit salad was a great way of adding more fresh fruit to my diet. One significant change I noticed is that my, errrm, movements were much more regular and the experience more pleasant. This I would attest to the uptake of fibre in my diet.

It brought with it a tedium with repetitive foodstuff. Up to this point my diet consisted of the same types of food and the humdrum was getting to me. I was especially craving soup but since I was too lazy to make one myself - off to the supermarket I went and stocked up on lentil, vegetable and mushroom soups. A few packs down I realised that they all contained egg, milk and other dairy extracts! Nope, not vegan! To be honest they werent very good either. They have loads of chemicals in them and sadly I admitted that I was better off just making the soups from scratch myself.

This was a good week. I felt lighter and overall more energetic which felt so amazing! I could get used to this.

I felt better than ever. Honestly. I was alert, energetic and seldom tired or lethargic. I was likewise feeling very in tune with myself. I started feeling more mentally clear and positive. The feeling only grew stronger week after week.

My skin was visibly clearer and smoother but between you and me, I was hoping for more dramatic results. Still, the new glow was enough for my friends to notice so a definite plus. At the back of my mind however, lay the fact that this was week four and I wont lieI was fantasising about what I wanted to do to a juicy beef burger with a side of cheesy fries. I wanted the week to end already!

Looking back though, I have a few regrets. For one, the next time I try this and there will be a next time I will pick something like fish or chicken or even eggs as my first non-vegan meal. I was so bloated after my meatballs and sausage breakfast that I couldnt eat anything else for the rest of the day. Another is throughout the month I was so focused on the 30 days that I often forgot to relax and really enjoy my food. I also wish I dared to be more creative with vegan food.

Vegan food is so tasty! I dare say it can oftentimes be tastier than meaty meals even (meat-lovers please dont come for me).

Its pocket friendly. Unless you eat very few to no vegetables or legumes in your day-to-day life, this is one diet that you can pull off by simply taking away without necessarily adding too much more. I didnt purchase any fancy shmancy vegan substitutes. I kept it simple and stuck with foods I know.

You can lose weight! I never imagined a diet heavy on rice, pasta and bread would result in weight-loss, but this was a delightful surprise. I lost about four kilos in all. I turned up the volume with my exercise which was more regular now.

What I wish someone told me

You need to be on top of this diet or else the convenience of eating something non-vegan will overwhelm you. Plan, plan, plan and have an accountability person.

When you drastically change your diet, you are bound to feel horrible for a few days before your system can come to terms with whats happening. This is completely normal.

Eating out (or ordering in) will be a challenge. Your options will be very limited. Fill up on something at home before leaving for a social call with friends.

You. Will. Be. Gassy. A lot.

These tips will make your transition to a plant-based diet easier.

Come up with a timetable in advance. I did this weekly. Trust me, youll thank me later.

Keep a food diary. This not only helped me keep track of what I was eating, I would easily see if I was eating too much of the same thing.

Try not to go it alone. My friend Annemarie and her husband took up the diet too. Wed share pics of our meals, exchange recipes and articles and encourage one another when the cravings came knocking.

Technology is your friend. I used an app called VegMenu which came in handy for when I was feeling less than creative and got tired of the same old meals.

If you decide to go on a vegan diet on a long-term basis, consult your doctor to ensure youre not deficient on any essential nutrients such as vitamin B12 which we get from animal products.

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I went 30 days on a vegan diet and this is what I learned - Daily Nation

The notion that weight determines your health is seriously disturbed. As a Registered Dietitian, I know firsthand that calculations like body mass index (BMI) are completely outdated and are a poor measure of health since they only look at weight and height. Looking beyond weight is important to understand what is going on inside your body. Just because you have a normal BMI doesn't necessarily mean you are healthy: enter the term "skinny fat."

The term first gained traction after a piece in Time Magazine profiled individuals who had "normal weight" but had some major underlying health issues. Medically described as metabolically obese normal weight, this refers to people who may have a normal weight or BMI but have risks for health problems in the same way as an outwardly obese person would. Although we don't like the term "skinny fat" as it is super shame-y, it is commonly used describe a serious health issue.

Does your diet primarily consist of excessive sugar, salt, and processed foods? Was the last time you visited a gym back in freshman year of college? Poor diet and lack of exercise, as well as a sedentary lifestyle, can lead to metabolic obesity. Most of us have a decent idea of whether or not we eat a balanced diet and stay active on a consistent basis.

Some more clinical indicators of being metabolically obese that you can discuss with your doctor include:

Diet, exercise, and lifestyle factors all play a huge part in maintaining good health and promoting longevity. Even if you have a normal BMI, high cholesterol and elevated blood sugar can put you at increased risk of heart disease and diabetes. Research has shown that poor diet and lack of exercise are also two key factors that can increase a persons risk of developing cancer.

A big danger for individuals who are metabolically obese is excess visceral fat. While subcutaneous fat (also known as "belly fat") is the layer of fat that sits directly under the skin and can be easy to see, visceral fat lies deeper and surrounds the internal organs. Visceral fat has been strongly linked to metabolic disease and insulin resistance, even for individuals with a BMI within the normal range. You may have heard of the apples and pears scenario that mimics body composition: pears tend to store fat in their lower extremities such as the hips and thighs, whereas apples tend to store fat in the belly. Individuals with an apple shape that store fat in the belly tend to have more visceral fat. Your waist circumference can give you a clearer picture: men should have a waist circumference of less than 40 inches and women should have a waist circumference of less than 35 inches. Cortisol, which is the stress hormone, can also increase how much visceral fat your body stores.

Stay hydrated: Did you know that up to 60% of the human adult body is made up of water? If there is one thing you can do for your health, its to start committing to your hydration. Try lining up your water bottles on your desk so you can see how much you need to drink by the end of the day. When you have a goal and can visualize it, meeting your hydration needs may be easier. You can even fill up a pitcher and keep it in your fridge as a reminder that it must be finished by days end.

Focus on fiber: Fibrous foods like fruits, vegetables, and whole grains are loaded with vitamins and minerals. Plus, fiber can help lower cholesterol levels and also control blood sugar. Fruits and vegetables also are full of water and can help you meet your hydration goal without having to down another water bottle.

Get moving: How are you spending the majority of your day? Are you sitting at a desk or laying on the couch practically 24/7? A study published in 2019 by the European Society of Cardiology found that 20 years of a sedentary lifestyle is associated with a two times risk of premature death. Regular aerobic exercise can also reduce the amount of visceral fat in your body. Consider getting a standing desk at work or just making an effort to get up and move more throughout the day.

Commit to your sleep: Ongoing sleep deficiency is linked to increased risk for several chronic diseases, including heart disease and diabetes. Commit to going to bed an hour earlier and avoid skimping on sleep. Plus, the extra rest may give you more energy to workout the next day.

81 Healthy Dinner Ideas to Make ASAP

The rest is here:
What Is Skinny Fat? - How to Tell If You're Metabolically Obese - GoodHousekeeping.com

When Sour Patch Kids, Hot Pockets, and chicken fingers dont quite seem likea balanced diet

The Hill:

President Trumps former doctor reportedly hid cauliflower in his mashed potatoes in an attempt to improve the presidents diet.

Former White House physician Ronny Jackson toldThe New York Timesthat he regretted leaving his position before he could implement the diet and exercise regimen planned for Trump.

The exercise stuff never took off as much as I wanted it to, he said. But we were working on his diet. We were making the ice cream less accessible, we were putting cauliflower into the mashed potatoes.

Do you need any more evidence that our pr*sident is a child? And a not particularly bright one at that.

I cant help but be reminded of this Office quote from Kevin Malone, who was stressing about his New Years resolution: Well, I said that I would eat more vegetables, and I havent yet. But its okay. I still have time, since last yearI ate none.

Why do I get the feeling that the only green thing Trump ever eats is a lime gummy bear? And the exercise regimen never took off? Thats because Trump thinksretrieving long-forgotten french fries from his adipose foldsis a brisk cardio workout.

And this is the guy were counting on to nip COVID-19 in the bud. Yikes.

Is Trump still chafing your arse-cheeks?ThenDear F*cking Lunatic: 101 Obscenely Rude Letters to Donald Trumpandits boffo sequelsDear Pr*sident A**clown: 101 More Rude Letters to Donald TrumpandDear F*cking Moron: 101 More Letters to Donald Trumpby Aldous J. Pennyfarthingare the pick-me-up you need!Reviewers have called these books hysterically funny, cathartic, and laugh-out-loud comic relief. And theyre way,waycheaper than therapy.

then let us make a small request. AlterNets journalists work tirelessly to counter the traditional corporate media narrative. Were here seven days a week, 365 days a year. And were proud to say that weve been bringing you the real, unfiltered news for 20 yearslonger than any other progressive news site on the Internet.

Its through the generosity of our supporters that were able to share with you all the underreported news you need to know. Independent journalism is increasingly imperiled; ads alone cant pay our bills. AlterNet counts on readers like you to support our coverage. Did you enjoy content from David Cay Johnston, Common Dreams, Raw Story and Robert Reich? Opinion from Salon and Jim Hightower? Analysis by The Conversation? Then join the hundreds of readers who have supported AlterNet this year.

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Former White House physician hid cauliflower in Trumps mashed potatoes to improve his diet - AlterNet

You might have known of this or a great deal of persons might have said it but it is always excellent to know the human anatomy and do not quit. Science work-out assist you to gain more advantages of those physical exercises and can spare a lot of capital. It doesnt drop its appeal soon, since it has been the timetested way to do things.

The body by mathematics work will help you accomplish a better contour since it keeps your metabolic rate. how to quote a paraphrase in mla It requires care of all of the processes which cause wastage. Whilst doing the body by mathematics work, you also must keep in mind which youre required to keep your work out time below the limit and should likewise be over the course of the day at fixed intervals.

After having a couple of days you will notice your system is currently spending so much time to burn up the calories you have attained. However, for that you want to follow a few rules that will help you stay away in the unwanted procedures. These methods can prevent you .

Usually do not consume any food having sugar since in the event you consume too much of it, you might desire an improved regime that is exercising. paraphraseexample com Usually do not consume any foods that is highly-sugared as this could let you get. You must eat foods with sufficient number of proteins and carbohydrates.

The food that you consume ought to be of the kind which could allow you to burn off fat more quickly. After a few times of after the body by mathematics exercise, then you will discover your own body has gotten better in eliminating carbs which you consume. And henceforth you dont have to have to force your self to consume even if you want to.

You can use the fat that is stored in your muscles as fuel to run your system effectively. You need to keep the muscles feeling good and nourished by eating healthy and fiber-rich foods. Drinking plenty of water can also keep your body at the right temperature, which keeps you from getting dehydrated and feeling sluggish.

You must be doing aerobic exercise to add by science work. https://consortium.uchicago.edu/ The workout you may work will enable you to receive rid. Aerobic exercise aids in reducing your blood pressure and cholesterol degrees. It also keeps you energetic because it works to parts of the human physique.

For developing your own muscle tissues in our bodies, you will need to use weights and utilize your torso tissues. There are body by mathematics workout sessions you may perform. These workouts ask you to expand your stamina and toning of ones muscles. You can enjoy calisthenics pool, climbing, swimming , gym aerobics and different kinds of workouts utilizing the weights you have available in hand.

Body by science work outs may be carried out in a wide variety of means to suit your preference. Many individuals will enhance their selfconfidence, sleep better and also lose a good deal of bodyweight . Hence, in case you want to improve your wellness and physique, the body by science workout is your best option.

It might be likened that you will need to check out and if done properly, it might change the body shape. You will feel your own current wellbeing is enhanced as well as the metabolic rate of your own body will become. When you perform your fitness regimen you can get to drop some weight fast.

A proper diet is one of the critical aspects that have an impact on the body. You need to get a really good balanced diet program regime and also avoid anything that will spoil your digestion. Then you should locate some one who can and acquire support from these so that you can abide by along, if you dont have any ideaon how to adhere to a proper diet.

Having the most suitable nourishment is important to sustain your entire body and also remove the undesirable processes. These procedures may harm your wellbeing and may further reevaluate your requirements. Human anatomy by science workout can be your possiblity to know to earn your own body a little healthier.

Read more:
Health-benefits Of Human Anatomy From Science Exercise Routine - My Duhawk

IT'S always alarming when a loved one develops cardiovascular disease or suffers a heart attack. As well as worrying about them, it might make you consider your own health too especially as these things can run in families.

So, if you do have a family history of heart disease and stroke, how concerned should you be? And what can you do about it?

We talked to consultant cardiologist Dr Gerald Carr-White, at Guy's and St Thomas' Hospital and Philippa Hobson, a senior cardiac nurse for British Heart Foundation (bhf.org.uk).

:: How important is family history for heart health?

Around 7.5 million people are living with heart and circulatory disease, according to British Heart Foundation, and even though treatments have generally improved, cardiovascular disease remains a leading cause of death in the UK and Ireland. Family history can be very relevant but it's important to remember this is part of a bigger picture.

Generally, "the most common thing that tends to run in families is vascular disease, affecting the coronary arteries", says Dr Carr-White. Known medically as 'atherosclerosis', heavily clogged, blocked or narrowed arteries are a recognised cause of potentially life-threatening heart attacks and stroke. It occurs due to a build-up of fatty deposits which, over time, leads to plaque developing within the artery walls.

Family history is one of five or six important risk factors that come into play, says Carr-White: "The others are whether you smoke, whether you've got a healthy diet, whether you exercise. There's also high blood pressure, diabetes, high cholesterol to consider. All of these are very important."

:: Find out what's actually going on

The first step is to try and have a general awareness of your family history, and if you are concerned, Hobson says it's a good idea to "ask questions about what happened". Did doctors specify a cause? How old were they when it first happened?

"If your granddad or dad was in their 60s or 70s then of course that's still a serious thing, but if there is a family history of very premature heart attack, then you might want to take a more serious look at things like high cholesterol in the family," says Hobson. "Some people may even be born with high cholesterol but just not know about it until something happens."

For example, familial hypercholesterolaemia, a genetic condition that affects around one in every 250 people, causes abnormally high cholesterol from a young age.

"It's also worth pointing out that a lot of the time when people die young or suddenly, while [the cause of death] is often put down to a heart attack, this can sometimes be due to inherited conditions within the muscle or electrics of the heart," adds Carr-White. "So, if you do have a family history of people dying at a young age, particularly if it's below 40, it's worth going for a check-up with a specialist to see if there is anything else running through the family."

:: Healthy lifestyle habits go a very long way

Understandably, knowing heart problems run in your family can be worrying. "Family history is what's called an 'unmodifiable risk factor'," says Hobson but that doesn't mean future heart problems are inevitable. "We can't help our family background, but many of the other key risk factors are modifiable. So, it's really about addressing the other risk factors."

Lifestyle plays a vital role here. "Lifestyle measures are the most important thing anyone can do, and probably make more of a difference than anything else," says Carr-White. "So keep an eye on your weight, don't smoke, exercise regularly, eat a healthy diet that probably does more good than all the tablets put together."

This is important for everyone, regardless of family history. For those of us who are more genetically predisposed to developing problems, Carr-White notes that a healthy lifestyle "can make a difference to when those problems present". In other words, we could help delay them, and sometimes prevent them entirely, by living healthily.

He recommends looking to the Mediterranean diet typically rich in fresh fruit, vegetables and healthy fats found in nuts and oily fish, and low in saturated fat which is often dubbed the world's healthiest diet, thanks to numerous major studies.

Watching your salt intake can help keep blood pressure healthy, and while exercise is important this isn't just about hitting the gym for an intense workout every now and then. There's lots of evidence that having a generally active lifestyle think daily walks and avoiding too much time being sedentary can be just as beneficial.

:: Don't wait until you have a health scare to start

There's growing evidence on how our diet and lifestyle in childhood impacts health in later life and it's never too early to start encouraging healthy habits. Plus, the build-up of plaque in our arteries develops over years and prevention is always better than cure. "If you look at the aortas and arteries of adolescents, you can see the early stages of problems with the walls of the arteries," says Carr-White. "So getting those lifestyle habits in from an early age is a good idea."

:: Know your numbers

Another way we can be proactive is by finding out our blood pressure and cholesterol levels. "High blood pressure and high cholesterol don't normally have any symptoms," says Hobson, "so it's a good idea to have your numbers checked."

Detecting these things early means we can take steps to manage them through lifestyle adjustments and sometimes medication before they get worse. You don't have to wait until you're inviting for a routine health check either. In fact, you can often now get these things checked on your local high street. "Chemists and pharmacies are very good at this now, you don't even always have to go to your GP," says Carr-White.

:: Be symptom savvy

Being aware of potential symptoms is also key, and ensuring you get them checked out quickly, and this doesn't just include chest pain. "Particularly if you're becoming more breathless when you do things, if you're having a very fast heart rate or having blackouts, it's very important to get those checked out. They could indicate narrowing in the coronary arteries, or a weakness of the heart muscle or an electrical problem," says Carr-White.

"It's also worth saying that women often present late with coronary heart disease, and people don't tend to think about this sort of thing as much with women."

Indeed, anyone experiencing symptoms, regardless of whether they fit the 'stereotype' of a typical heart attack victim, should get things checked. As Hobson notes, even very slim people can have clogged arteries.

And Carr-White's final piece of advice? "Everyone should learn CPR," he says. You never know when this vital first aid skill could help save a life.

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Family history of heart disease? Here's what you need to know - The Irish News

Morning rituals differ greatly from person to person. While some rise early and prepare a breakfasts, others dash out the door with a coffee. But, another study is bolstering the theory that what you eat in the morning can help with weight loss.

A study from The Endocrine Society has found, in a new study, that people who eat a big breakfast might burn twice as many calories.

The new research, published in the Endocrine Society's Journal of Clinical Endocrinology & Metabolism, found a large breakfast is better than a large dinner for increasing the metabolism.

Juliane Richter, M.Sc., Ph.D., of University of Lbeck in Germany, said: Our results show that a meal eaten for breakfast, regardless of the amount of calories it contains, creates twice as high diet-induced thermogenesis as the same meal consumed for dinner.

This is means that body is burning through twice the calories.

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The study took place over three days.

Sixteen men took part, and consumed a low-calorie breakfast and high-calorie dinner.

There was then a second round, in which this was reversed.

The study found that even though identical calories were consumed in both stages of the experiment, calorie burning was 2.5 time higher when a large breakfast was consumed.

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Diet news: Weight loss shock - study reveals how to burn twice the calories

Subjects tested better for blood sugar and insulin when eating a larger breakfast.

The study also found eating a low-calorie breakfast increased appetite, specifically for sweets.

The scientist added: "We recommend that patients with obesity as well as healthy people eat a large breakfast rather than a large dinner to reduce body weight and prevent metabolic diseases.

The study did not suggest what foods should be eaten for breakfast, but that bigger is better.

The keto diet is one of the more popular weight loss diets on the market currently.

What are some of the best keto diet breakfasts to eat to shed weight?

Eggs, bacon, butter, avocado and coffee are all on the menu for breakfast.

Keto diet followers may also indulge in Greek yoghurt. Sausages and cheese also make the list.

Adding protein to your weight loss diet plan is also shown to help burn more belly fat.

Tucking into foods high in protein could give the best results, Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching, said.

He told Express.co.uk: Every meal should be built around a quality source of protein.

It helps to repair, rebuild and maintain muscle tissue, which not only improves body composition - the way your body looks - but also increases metabolic rate.

Elliot added: It is also satiating, so helps keep you fuller for longer, and the better you can control hunger, the more sustainable your diet will be.

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Diet bombshell: People who do this in the morning burn twice as many calories - shock - Express