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Were checking out a few of World Harvest Gourmet Foods best-selling products to aid in immunity and digestion especially important for this upcoming cold and flu season.

People should know that when it comes to their health, there is a plethora of options and products that can help supplement their diet and keep them in a state of wellness. They dont have to wait until things go bad to start taking their health seriously; they can protect themselves from many common ailments with the right lifestyle choices and by keeping their levels high in certain vitamins, nutrients and minerals.

We specialize in customer consultation, listening very closely to customer needs but also remaining mindful of the bigger, holistic experience of the person. We dont just want to sell products; we want the customer to reach an optimum state of health consisting of other lifestyle variables like diet, exercise and stress reduction techniques. We take great care of our customers, and even do special orders to find the best product for their individual needs.

Gaia Herbs and Terry Naturally products are 20% through October 31st

World Harvest Gourmet Foods/Strawberry Fields306 West Springfield Avenue, Urbana

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Supplements and health products offered at World Harvest Gourmet Foods - wcia.com

Jung So Min is one of the most talked about female leads in K-dramaland, thanks to the success of the tvN series Alchemy of Souls.

The 33-year-old actress stars as Mu Deok, a top-notch warrior trapped in a commoner's body.

Besides viewers getting hooked on every episode of the historical romance fantasy series, fans are also drawn to Jung So Mins charm and dazzling beauty.

However, before the gen z, K-drama viewers knew her as the fearless Mu Deok, she appeared in the 2010 series Playful Kiss as the clumsy high school student Oh Ha Ni along with the perfectionist Baek Seung Jo, played by Kim Hyun Joong.

Amid her success as an actress, she admitted that she struggled to maintain her weight in the healthiest way possible.

In a 2012 interview in MBC FM4U Jung Yups Blue Night as obtained by Soompi, the then rising star confessed about the challenging part of being an entertainer.

Ahead of the production of her K-drama Playful Kiss, Jung So Min revealed that she spent more than one and a half years trying out healthy ways to lose weight.

Jung So Mins diet includes paying attention to what she eats and making sure that she spends time working out.

I cared about what I ate and also worked out hard with yoga. In order to lose the fat in my legs, I even went to get acupuncture done, she said.

Moreover, the actress also emphasized that she doesn't support or recommend going under the knife to shed pounds because it ruins your health, referring to liposuction, which is an easier way to get rid of extra body fat.

For the actress, being healthy is much more important than becoming prettier.

Thankfully, all her hard work has paid off after managing to slowly lose 10 kgs not until her K-drama Playful Kiss began its production.

IN CASE YOU MISSED IT: Park Shin Hye Diet: First Time Mom Swears by This Habit to Star Fit

Jung So Min revealed that she struggled to maintain her weight during the filming process.

When I was filming the drama, Playful Kiss, I gained 10kg from my normal weight, she said, adding, After losing the 10kg, I am currently at about 42 kg. Being an entertainer is a hard job.

12 years after Playful Kiss was released, Jung So Min is leaner than in her earlier days as an actress.

As seen on her Instagram and Jung So Mins YouTube channel, she likes to explore restaurants and try out different food, but in moderation.

While some see Jung So Min as their #fitnessgoals, there are simple yet effective ways to lose weight.

According to Healthline, the first step is cutting back on sugars, also known as refined carbs.

Instead, replace them with whole grains like buckwheat, oats, and more.

In addition, focus on adding protein, fat, and vegetables to your diet, and lastly, exercise. Moving your body helps burn calories and helps prevent metabolism from slowing down.

READ MORE: Joo Won Diet: A Guide to Carter Stars Fitness Secret

Stay tuned to EpicStream for the latest news and updates about Jung So Min.

Link:
Jung So Min Diet: Here's How The Alchemy of Souls Star Lose Weight Safely - EpicStream

World Heart Day is celebrated every year on September 29th.

The global event increases awareness of cardiovascular disease, including how to recognize warning signs and how to reduce your risk of developing heart-related conditions.

It aims to improve access to treatment and support, create a healthy environment thats good for your heart (such as by reducing pollution), and achieve healthy hearts for all.

World Heart Day encourages people to gain a better understanding of how and why leading a healthy lifestyle can help reduce your risk of heart disease.

Lifestyle factors, like stress or diet, can play a major role in heart health.

Since many cardiovascular diseases affect the heart valves, heart valve health in particular is important to prioritize during World Heart Day and beyond.

Heart valve disease, or valvular heart disease, occurs when any valve in the heart becomes damaged or diseased.

Heart valves open and close to help regulate the amount of blood that flows into and away from the heart, essentially creating a healthy cardiovascular system.

Disease can be caused by a number of factors, including infection or congenital conditions. There are three main types of heart valve disease:

Lifestyle changes can boost your heart valve health. Here are easy, healthy changes you can make that can go a long way in supporting your cardiovascular system.

Regular physical activity provides numerous health benefits that lead to a healthy heart. Moderate exercise can help you lose excess weight, improve physical fitness, and lower stress.

It can also help you reduce bad LDL cholesterol levels and high blood pressure, which can both contribute to heart disease.

Adults should get a recommended 30 minutes of moderate exercise 5 days per week. Examples of moderate exercise include a brisk walk, dancing, gardening, or a slow bike ride.

Maintaining a healthy diet is one of the most important ways to prevent and manage heart disease.

A good standard to keep in mind is to try and use up at least as many calories as you take in each day. You can increase the number of calories you burn by upping the amount and intensity of your physical activity.

Consider eating a healthy diet that incorporates the following:

With some extra planning, its possible to keep this diet at home and when you go out to eat.

In the United States, cigarette smoking causes about 1 in every 5 deaths every year.

Smoking is harmful to nearly every organ in your body, especially your heart. In fact, smoking is a major risk for heart disease.

When you smoke, you inhale chemicals that damage your heart and blood vessels. This can make you more prone to developing plaque buildup in your arteries, or atherosclerosis.

Even inhaling secondhand smoke can cause the same damage in people who dont smoke.

Thats why stopping tobacco use is essential for maintaining not only your own heart health but the health of the people around you.

It may come as a surprise, but dental hygiene is closely linked to heart health, particularly heart valve health.

A 2018 study presented by the American Heart Association looked at the connection between toothbrushing habits and the risk of having or dying from a heart attack, heart failure, or stroke.

Researchers found that people who brushed less than twice a day for less than two minutes had a three-fold higher risk for these conditions.

Its clear that its important to brush your teeth at least twice daily for two minutes or more each time to help maintain not only your oral health but also your general and cardiovascular health.

Simply being aware of statistics surrounding heart disease can go a long way. Understanding causes and warning signs can also help you identify and prevent heart disease.

Heres what you should know about heart valve disease in particular:

Heart valve disease is more common in older adults. Around 2.5% of the U.S. population has heart valve disease.

Nearly 25,000 deaths each year in the United States are from heart valve disease due to causes besides rheumatic disease (caused by damage from rheumatic fever).

Symptoms of heart valve disease can include:

Heart valve disease may show no symptoms until it reaches an advanced stage. This is why its important to have regular physical examinations.

Its important to see your doctor for regular checkups for your overall health. But its particularly important to heart health to see your doctor if you suspect or notice any signs of heart valve disease.

Your doctor can help you monitor your blood pressure, cholesterol, and other indicators of potential cardiovascular disease.

You can also work with your doctor on implementing certain lifestyle changes. These include identifying and incorporating a healthy diet, finding ways to reduce stress, and helping you quit smoking or drinking, if needed.

If you have multiple conditions to support, your healthcare team can also collaborate on your overall treatment plan.

Read the rest here:
Tips to Support Heart Valve Health - Healthline

Diabetesis a common condition that affects one in 10 people, that's over 37 million Americans, according to the Centers for Disease Control and Prevention While that's an alarming number, there are ways to help lower the risk. Dr. Tomi Mitchell, a Board-Certified Family Physician with Holistic Wellness Strategies tells us, "Diabetes is a serious medical condition that can lead to several health complications, including heart disease, kidney damage, and blindness. Fortunately, there are several things that people can do to reduce their chance of developing diabetes. Here are five lifestyle changes that can help to prevent diabetes. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Dr. Mitchell says, "Diabetes is a chronic disease that occurs when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood sugar. When blood sugar levels are too high, it can strain the organs and lead to complications such as heart disease, stroke, kidney disease, and vision problems. There are two main types of diabetes: type 1 and type 2. Type 1 diabetes usually develops in childhood or adolescence and is caused by an autoimmune reaction that destroys the beta cells in the pancreas that produce insulin. Type 2 diabetes usually develops in adulthood and is characterized by insulin resistance, when the body cannot effectively use the insulin it produces. Diabetes can be managed through lifestyle changes such as diet, exercise, and medication.

According to the Centers for Disease Control and Prevention (CDC), more than 30 million people in the United States have diabetes. However, it is estimated that one in four is undiagnosed and unaware of the condition. This is particularly concerning because diabetes can lead to several serious health complications, including heart disease, stroke, kidney disease, and blindness. That is why it is so important to get screened for diabetes if you think you may be at risk. If you have a family history of diabetes, your doctor might recommend getting screened at an earlier age. There are several ways to test for diabetes, but the most common is the A1C test. This test measures your average blood sugar levels over two to three months and can be done at your doctor's office or a local clinic. If you have diabetes, it is essential to work with your healthcare team to manage your condition and prevent complications. People with diabetes can live long and healthy lives with proper treatment and care."

Dr. Mitchell explains, "Being overweight or obese is the number one risk factor for type 2 diabetes. About 80 percent of people with this form of diabetes are overweight or obese. There are several reasons why carrying extra weight increases your risk of developing diabetes. First, excess body fat makes it difficult for the body to use insulin effectively. When the body can't use insulin properly, blood sugar levels rise. This is known as insulin resistance. Insulin resistance is a major cause of type 2 diabetes. In addition, carrying extra weight puts extra strain on the body's organs and systems, including the pancreas, which produces insulin. Over time, this can lead to damage and dysfunction. Finally, fat tissue produces hormones contributing to insulin resistance and high blood sugar levels. For all these reasons, people who carry extra weight are at a much higher risk of developing diabetes than those of a healthy weight."

According to the Centers for Disease Control and Prevention, "Not getting enough physical activity can raise a person's risk of developing type 2 diabetes. Physical activity helps control blood sugar (glucose), weight, and blood pressure and helps raise "good" cholesterol and lower "bad" cholesterol. Adequate physical activity can also help reduce the risk of heart disease and nerve damage, which are often problems for people with diabetes."6254a4d1642c605c54bf1cab17d50f1e

Dr. Mitchell reminds us, "Eating a healthy diet is essential for many reasons. It can help you maintain a healthy weight, have more energy, and avoid heart disease, stroke, and diabetes. Diabetes is a condition that affects how your body uses blood sugar. If you have diabetes, your body either doesn't make enough insulin or can't use it as well as it should. This causes blood sugar levels to rise. Over time, high blood sugar levels can lead to serious health problems, such as heart disease, kidney disease, nerve damage, and eye problems. Eating a healthy diet is one of the best ways to prevent or delay type 2 diabetes. A healthy diet includes fruits, vegetables, whole grains, and lean proteins. Limiting sugar, saturated fat, and trans fat is also essential. If you already have diabetes, eating a healthy diet can help you control your blood sugar levels. It can also help you prevent or delay complications of the disease."

Dr. Mitchell says, "Smoking is a leading cause of preventable death in the United States and a significant risk factor for developing diabetes. Smokers are more likely to develop type 2 diabetes than non-smokers, and the risk increases with the number of cigarettes smoked daily. Quitting smoking not only lowers your risk of developing diabetes but also helps to improve blood sugar control if you already have the disease. In addition, quitting smoking decreases your chances of developing other serious health problems, such as heart disease, stroke, and cancer. If you smoke, quitting is one of the best things you can do for your health. Talk to your doctor about ways to help you quit smoking for good."

Dr. Mitchell shares, "Monitoring blood sugar is essential in preventing diabetes because it allows people to see how their diet and lifestyle choices affect their blood sugar levels. For example, if someone eats many sugary foods, they might see a spike in their blood sugar levels. By monitoring their blood sugar, they can change their diet or lifestyle to help prevent their blood sugar from reaching diabetic levels. In addition, monitoring blood sugar can also help people with diabetes to keep their condition under control. They can adjust their insulin doses accordingly by knowing their blood sugar levels. Thus, monitoring blood sugar is an essential tool in both preventing and managing diabetes."

Heather Newgen

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The #1 Root Cause of Diabetes, Say Physicians Eat This Not That - Eat This, Not That

Colin Champ, MD, to Lead AHN Exercise Oncology Program at AGH Suburban Campus in Bellevue

PITTSBURGH, Aug. 30, 2022 /PRNewswire/ -- Colin Champ, MD, CSCS, a radiation oncologist with unique expertise in the role exercise and nutrition play in the health of cancer patients and survivors, has joined the Allegheny Health Network (AHN) Cancer Institute and will lead a novel exercise oncology program for cancer patients aimed at decreasing treatment side effects, boosting quality of life, and improving outcomes.

Dr. Champ's program will be housed in a new 2,650-square-foot health and fitness facility located at the AGH Suburban campus in Bellevue. He also will practice radiation oncology at AHN's Wexford Health + Wellness Pavilion.

Formerly an associate professor at the Duke Cancer Institute, Dr. Champ's research has centered on the interaction between diet, exercise and metabolism, assessing whether weight training and functional exercise can help improve overall health and cancer-specific outcomes in patients treated for breast cancer and lymphoma.

"I am thrilled to join such an innovative and patient-centered oncology team at AHN while also having the opportunity to build a new exercise program for cancer survivors," Dr. Champ said. "I am passionate about healthy eating and exercise, and my goal is to give patients the tools they need to take charge of their own health, today and into the future. As clinicians and researchers, I believe we've just scratched the surface of learning how fitness and good nutrition can impact our patients' lives for the better."

According to the National Cancer Institute (NCI), observational studies show strong evidence that higher levels of physical activity are linked to a lower risk of several types of cancer including bladder, breast, colon, endometrial, esophageal, kidney and stomach cancer. Obesity is also a risk factor for numerous cancers and can affect quality of life and the likelihood of a recurrence during survivorship, according to the NCI.

A 2018 report of the American College of Sports Medicine International Multidisciplinary Roundtable on Physical Activity and Cancer Prevention and Control also concluded that all cancer survivors should engage in some physical activity, as there is strong evidence that it can improve quality of life, physical function and cognitive function. Some findings have also raised the possibility that exercise has beneficial effects on survival for patients with breast, colorectal and prostate cancer.

Dr. Champ, a native of Pittsburgh, graduated from the Massachusetts Institute of Technology and received his M.D. degree from Jefferson Medical College of Thomas Jefferson University. He is a National Strength and Conditioning Association Certified Strength and Conditioning Specialist and is board-certified in integrative medicine by the American Board of Integrative and Holistic Medicine, and board-certified in radiation oncology by the American Board of Radiation Oncology. He has published research on a wide variety of topics including ketogenic and calorie-restricted diets for cancer patients.

"Dr. Champ brings to AHN Cancer Institute a unique combination of expertise in radiation oncology and insight into the interaction between fitness, nutrition and cancer," said David L. Bartlett, MD, Chair, AHN Cancer Institute. "His work fits well with our philosophy of treating the whole patient, not just the disease. We are delighted that he has joined our team and look forward to seeing the impact his work will have on our patients' lives."

The fitness program at AGH Suburban will initially be open to a limited number of patients, by physician referral only. More information is available by calling 412-DOCTORS.

About the Allegheny Health Network:

Allegheny Health Network (AHN.org) is an integrated healthcare delivery system serving the greater Western Pennsylvania region. The Network is composed of 14 hospitals, ambulatory surgery centers, Health + Wellness Pavilions, an employed physician organization, home and community-based health services, a research institute, and a group purchasing organization. The Network provides patients with access to a complete spectrum of advanced medical services, including nationally recognized programs for primary and emergency care, trauma care, cardiovascular disease, organ transplantation, cancer care, orthopedic surgery, neurology and neurosurgery, women's health, diabetes, autoimmune disease and more. AHN employs approximately 21,000 people, has more than 2,600 physicians on its medical staff and serves as a clinical campus for Drexel University College of Medicine and the Lake Erie College of Osteopathic Medicine.

SOURCE Allegheny Health Network

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New AHN Cancer Institute Recruit Brings Unique Expertise in Benefits of Exercise and Nutrition for Improv - Benzinga

Every year, more than one million women in the United States enter menopause when a woman stops menstruating and hasnt had her period for 12 months in a row. When you think of menopause, hot flashes, insomnia, mood changes, and night sweats may come to mind. But heart disease the No. 1 killer of women, causing 1 in 3 deaths a year, according to the American Heart Association (AHA) should also be high on your list of menopause related health concerns.

Heart disease risk increases with age for both men and women. But there are heart disease risk factors especially associated with ovarian aging, says Chrisandra Shufelt MD, associate director of the Mayo Clinic Center for Womens Health in Jacksonville, Florida, which is the complex process marked by changes in hormone levels that occurs, ending with menopause. Aging ovaries produce less estrogen and follicle-stimulating hormone; a drop in these hormones is linked to heart disease risk.

Heres a rundown of the risks associated with heart disease in women in menopause and what you can do to lower the risk.

Menopause drives detrimental changes in your cholesterol and blood fats, which can lead to artery-clogging atherosclerosis.

According to an AHA Scientific Statement published in Circulation in December 2020 about menopause and cardiovascular disease risk, your total cholesterol and your bad cholesterol (LDL-C and apolipoprotein B levels) may go up and your good cholesterol (HDL) is likely to go down, which is bad news since we need HDL to move out extra cholesterol that our body doesnt need. Having too much cholesterol in your blood can cause the formation of plaque (hardened deposits) in your arteries, and can ultimately lead to a heart attack or stroke.

After age 40, women are more likely to pack on the pounds, especially around the midsection. What changes in menopause that puts our hearts at risk is the shift of where we start to lay down fat, Dr. Shufelt says. Fat around the midsection and vital organs, such as the liver, can increase your risk of heart disease, even if youre at a healthy body weight, according to astudy published in 2021 in Circulation.

Want to know if youre at risk? Get a tape measure. Research shows that postmenopausal women with a body mass index (BMI) estimates body fat by weight and height within normal range and a waist circumference of more than 35 inches are at increased risk of dying from heart disease, compared with women with a normal BMI without midsection body fat. If your waist circumference is more than 35 inches, talk to your doctor about how to optimize this number, which may include diet, exercise, or weight loss surgery, according to the AHA.

In menopause, or even in late premenopause or perimenopause when periods start to skip women are more likely to develop metabolic syndrome, which is a combination of conditions, including excess belly fat, high cholesterol, and elevated blood sugar, according to the AHA statement. In other words, menopause is linked to an increased risk of metabolic syndrome, which puts you at a higher risk for heart disease, diabetes, and stroke.

Depression can take its toll on your heart. Stress and anxiety can reduce blood flow to the heart, causing your heart rate and blood pressure to rise, as well as increase stress hormone levels, like cortisol, which can up your risk for heart disease, according to the American Heart Association.

A landmarkstudy published in 2019 in Menopause, known as the Study of Womens Health Across the Nation (SWAN), which enrolled 3,302 women between age 42 and 52 and followed them for 23 years, reported that depressive symptoms were higher during late peri- and postmenopause than premenopause. In a subset study, the SWAN Mental Health study, women were 2 to 4 times as likely to experience a major depressive episode in menopause or early postmenopause compared with premenopausal women. Still, women who have had a bout of depression before menopause may be more susceptible to having depression again in menopause. According to a study published in 2017 in Medicine & Science in Sports & Exercise, women with a history of depression are 5 times more likely to a have major bout of depression in menopause.

Its important to discuss depression at the time of perimenopause and menopause, Shufelt says. Talk to your doctor if youre feeling persistently sad, anxious, hopeless, irritable, or fatigued. Dont ignore depression symptoms, she cautions. Many effective treatment options are available, including medications and psychotherapy.

Restless sleep is often one of the first symptoms of menopause and perimenopause. Chronic disrupted sleep can be a risk factor for heart disease. When youre sleeping, your blood pressure naturally takes a dip. If you dont get enough sleep, your blood pressure can stay higher for a longer period, according to the Centers for Disease Control and Prevention. High blood pressure above 130/80 mmHg can increase your risk of heart disease and stroke.

Menopause may be the reason for your disrupted sleep, or it could be sleep apnea, the risk of which also rises during menopause and is associated with heart disease risk. If women are having high blood pressure changes, we dont want to say, Oh, this is just menopause. We want to also think about things like sleep apnea, Shufelt says. While having hypertension doesn't necessarily mean you have sleep apnea, it could be worth screening. Talk to your doctor about being evaluated for sleep apnea, especially if your blood pressure is on the rise.

If youre waking up often due to menopause symptoms, such as hot flashes, you should also talk to your doctor about hormone replacement therapy. We dont use estrogen replacement to prevent heart disease, but we do use it to manage bothersome symptoms, Shufelt says. If you cant sleep through the night because youre having night sweats all night, thats also a disruptive symptom. Estrogen patches, in which a low dose of estrogen is applied through the skin, may help ease menopausal symptoms, including disrupted sleep.

You could spend roughly 30 years of your life or more living with menopause, so its important to take hold of your heart health, notes Shufelt. Heres what you can do:

See your doctor regularly. After 50, every woman should have an annual checkup, Shufelt says. Yearly appointments can help you keep track of your numbers like your cholesterol, weight, blood pressure, and blood sugar, and keep those numbers within a healthy range to reduce your heart disease risk.

If youre at high risk for heart disease because of high cholesterol or weight gain, or if heart disease runs in your family, your doctor may recommend more screening tests. People with a family history of heart disease are at higher than average risk of heart disease. For those people, we might use tools to assess their risk, such as a coronary calcium scan, Shufelt says.

In women at higher than average risk for heart disease due to family history, the coronary artery calcium (CAC) test offers a more precise assessment to help guide treatment and medication decisions. The CAC test is an X-ray that takes images of your heart and helps detect and measure calcium-containing plaque in your arteries, which can increase your risk for a heart attack. The scan is a good tool to virtually look at your heart, Shufelt says.

Consider hormone replacement therapy. We dont use estrogen replacement to prevent heart disease, but we do use it in low doses for bothersome menopausal symptoms, such as having night sweats that prevent you from sleeping, Shufelt says.

The latest hormone therapy guidelines from the North American Menopause Society,published in 2022 in Menopause Shufelt was a coauthor no longer recommend using the lowest dose of supplemental hormones for the shortest time for menopause symptom relief. The guidelines now state the appropriate amount of time, Shufelt says, which varies per person. Theres a certain percentage of women who will have troublesome menopausal symptoms for years. Every woman is different, Shufelt says.

If you enter menopause before age 45 (because of chemotherapy, hysterectomy, or premature ovarian insufficiency, a type of early menopause in younger women), hormone replacement therapy is also recommended by the North American Menopause Society. Premature menopause (before age 40) or early menopause (before age 45) without hormone replacement therapy can accelerate your risk of heart disease, Shufelt says.

When you enter menopause at an earlier age, its important to get a dose of estrogen in an amount your body would otherwise naturally produce at this time. These are women who should have estrogen naturally in their bodies, Shufelt says. If youre in premature or early menopause and youre eligible, Shufelt recommends using a dose of estrogen and progesterone through the time of natural menopause, at age 52, to replace what your body would naturally produce.

Keep up the good work (-out). Exercise can lower the risk of heart disease as you age. According to the study from 2017 in Medicine & Sports Science in Sports and Exercise, the lifetime risk of heart disease in women who exercise was about 12 percent lower from age 45 to 85, compared with women in that age group who werent physically active.

The American Heart Association recommends that men and women get moderate exercise 150 minutes or more per week in addition to not smoking, eating a healthy diet, losing weight if you need to, and managing blood pressure, cholesterol and blood sugar. Menopause is an opportunity to know your numbers and look at your lifestyle because exercise and diet are the backbone and the cornerstone of cardiovascular disease prevention, Shufelt says.

More:
5 Signs Your Heart Is Changing During Menopause - Everyday Health

Serena Williams has announced shes retiring. The tennis star has had a long and decorated career, winning 23 grand slams and establishing herself as one of the most well-known professional athletes in the world. Williams, who is 40, joins a host of other professional athletes who have continued to compete well beyond the typical retirement age for athletes which is between 28-32 years of age. Other notable athletes still competing at the highest level of their sport after 40 include English cricketer James Anderson (who is 40) and American surfer Kelly Slater (who is 50).

There are many reasons an athlete may choose to retire from sport, such as injury, illness, fitness or family. But a combination of better training, nutrition and recovery techniques may help explain why a growing number of athletes are competing past what was once considered their prime.

Athletes have a wealth of support systems to help them in their training including their coach, who helps them reach their peak for certain performances and recover between games or competitions.

The old school approach to training consisted of high-intensity exercise to failure or fatigue essentially pushing an athlete until they couldnt do any more during that training session. The main benefit of this approach is that its time-efficient, as the more intense the exercise, the less time is needed to achieve the benefits of training.

But a more structured approach is now favoured by many athletes and coaches. The reason for this shift in training styles is thanks in large part to research over the past 20 years showing burnout and injuries are more common as a result of overtraining caused by high-intensity exercise.

To avoid this, most athletes now use polarised training, which favours moderate-intensity training. Polarised training still improves performance, but with less likelihood of injury or burnout. Athletes may also use concurrent training, which combines both strength and endurance training in the same session. This kind of training is especially useful, considering most types of sports combine both strength and endurance.

Sports scientists and coaches now also understand a lot more about the demands of a sport, so they try to tailor training to target specific weaknesses or strengths in an athletes performance. All of this leads to less overtraining, illness and injury which can help extend an athletes playing life.

We also now know more about the best ways to help an athlete recover.

For example, sleep is now known to be extremely important for an athletes performance. This is because sleep releases human growth hormone, which is important for muscle growth and maintaining muscle mass. This not only allows an athlete to perform at their best, it also helps them be ready for their next training session or competition.

Since the body secretes less human growth hormone as a person ages, ensuring an athlete gets a good nights sleep can be one strategy for helping them avoid this and maintain their athletic performance.

Research also continues to reveal the best approaches for recovery after competition or training. Ice baths are extremely popular now, as these reduce muscle soreness and can help athletes recover more quickly when needed.

In recent years, more athletes are adopting post-exercise recovery such as ice baths or compression garments. However, the research on how useful these techniques are is still mixed. Athletes may also use wearables to track how long it takes their body to recover, which may better guide their training.

Better recovery means athletes are less likely to suffer from fatigue or injuries, which may help them compete longer.

Different diets and supplements can be used to enhance performance and recovery.

For example, probiotics (live microorganisms often found in fermented foods, such as yoghurt or kimchi) have been shown to help improve the absorption of key nutrients associated with immune system and bone health. This could help an athlete recover faster between competitions.

Good nutrition is also key for a long career. Its well known that as we age we need to maintain our muscle mass differently. This may require adjustments to protein intake depending on the changing demands of exercise.

Personalised diets are also being adopted by athletes which may take into account their genetics, immune function and digestive system to ensure theyre eating the best diet for their body and to enhance recovery.

Personalising diets and changing them throughout their career can allow athletes to maintain their health and performance.

An athletes mental health is a big reason many decide to retire from competition.

Read more: Serena Williams: why many female athletes feel pressure to retire after becoming mothers

Research shows that athletes are more likely to experience mental health problems (such as anxiety) during their peak age of performance. But having the right psychological support can prevent mental health problems in athletes, and also give them the right coping mechanisms to deal with the stresses of high level competition. Research even shows making mental health a priority during training and competition is key to continued success.

As we learn more about training, ageing, nutrition and supporting athletes, theres no doubt we will only continue to see more athletes extending their careers. If they continue to enjoy the sport, adapt to change and maximise their health along the way, it seems logical to continue.

View original post here:
Serena Williams: why more athletes are retiring later - The Conversation

Not only is Helen Mirren performing in White Bird, other current projects include: Golda, based on the "Iron Lady of Israel", Golda Meir, set to be released in 2023; Shazam: Fury Of The Gods (December 21, 2022); and Fast X, and 1923 both productions are coming out next year. Showing no signs of slowing down, even a decade on from the UK's legal retirement age (66), what's Mirren's advice on remaining agile in older life? "My advice is to work from the inside out," said Mirren. "First of all, take control of your diet and find one that makes you feel good."

While she wouldn't turn down a trip to the fish and chip shop, Mirren is aware that "what youre putting inside your body does influence how you feel about yourself".

"The next thing is exercise," added Mirren, "which doesnt mean joining expensive gyms."

The Oscar award-winning actress continued: "Im a big believer in the Canadian Air Force womens exercise regime, which is 12 minutes.

"It is an exercise regime that starts from very low and easy, then if you follow it through, it can become quite difficult.

READ MORE: 'I knew I was going to hear it one day' Sarah Beeny on the cancer diagnosis she expected

"I've never gotten past the second level, but its a nice little exercise programme. Nothing extreme, but you need to do it every day."

In the candid interview with Vogue, Mirren stated: "Its all to do with taking control of yourself."

Canadian Air Force womens exercise regime

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How to have a better diet

The NHS advises women to eat around 2,000 calories per day; men can eat 2,500 calories.

Up to a third of the dinner plate, for example, should include a form of starchy carbohydrate; preferably one that is wholegrain.

Starchy carbohydrates:

Potatoes with the skins on

Brown rice

Wholewheat pasta

Cereals

Bread.

Aim for five portions of fruit and vegetables daily; to make this easier, you could add three different varieties of fruit to muesli in the morning.

An example could be muesli topped with blueberries, strawberries, and bananas.

The NHS advises women to eat around 2,000 calories per day; men can eat 2,500 calories.

Up to a third of the dinner plate, for example, should include a form of starchy carbohydrate; preferably one that is wholegrain.

Starchy carbohydrates:

Aim for five portions of fruit and vegetables daily; to make this easier, you could add three different varieties of fruit to muesli in the morning.

An example could be muesli topped with blueberries, strawberries, and bananas.

"A 150ml glass of fruit juice, vegetable juice or smoothie also counts as one portion," the NHS certifies.

However, you are recommended to only enjoy one glass, as any more will not count towards your five-a-day; furthermore, it could be sugary and damage your teeth.

In addition to eating more high-fibre carbohydrates, fruits and vegetables, you also need to cut down on saturated fats.

Eat less:

Sugary foods should also be minimised, which include:

Hailed as the "miracle cure" for numerous ailments, committing to daily movement can decrease the risk of disease.

Examples include: coronary heart disease, type 2 diabetes, strokes, heart attack, and high cholesterol.

As for Mirren, by taking part in numerous productions and having to move around the set she will be on her feet.

Just by standing more, walking around, and doing daily chores could contribute to daily exercise.

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Helen Mirren, 77, 'big believer' of Canadian Air Force womens exercise regime to stay fit - Express

With the cost of living increasing, new research has found that Britons are cutting down on health and fitness costs to make their money go further. Findings from a new study by supplement brand Nutrimuscle, stated that gym memberships have been the first to go as almost one in five people have cancelled them, with nearly half (49 percent) stating that it was "too expensive".

It comes after research of 2,013 adults found that Britons are expected to spend an average of 23.9billion annually on health and fitness and a further 6.3billion on supplements.

Thirty-six percent of people who took the survey agreed that health and fitness was a priority for them at the start of 2022, but at this halfway point in the year, a third are now unsure if it still is.

When asked if they have found the right balance of a healthy diet and exercise to achieve fitness goals, 30 percent stated that they hadnt, while just less than a fifth (18 percent) stated that they have found the right balance.

Richard Mortimer at Nutrimuscle, which commissioned the survey for its inaugural UK fitness report, said: "While the cost of living crisis is at the front and centre of peoples minds right now, its easy to forget that working out and staying healthy doesnt need to be expensive.

READ MORE:Diet: Expert warns against common mistake

With this in mind, clinical nutritionist Suzie Sawyer from Alive! shared some fitness tips that won't break the bank, allowing people to enjoy their exercise without added stress.

Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories, and make your heart healthier.

"You do not have to walk for hours, a brisk 10-minute daily walk has lots of health benefits and counts towards your recommended 150 minutes of weekly exercise," Suzie said.

"Its also a great way to top up your vitamin D levels."

While exercise burns calories, Suzie warned the reality is "slightly more complex".

She continued: Metabolic syndrome is a term which includes risk factors for heart disease, type 2 diabetes, obesity, and high blood pressure.

"At its root is generally high blood sugar and insulin caused by being overweight.

"Research suggests that these markers can be mitigated by aerobic exercise such as running, brisk walking and cycling."

Walking or doing some other form of exercise 30 minutes after a meal regulates blood glucose, reducing the insulin spike and the likelihood of fat storage.

Suzie added: "Exercise, even at low intensity is great for your metabolic health. Like walking, running is another way to get fit on the cheap."

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Fitness: 'Alternative solutions' to keep fit without breaking the bank - 'key motivator' - Express

The internet is rife with advice for keeping the brain sharp as we age, and much of it is focused on the foods we eat. Headlines promise that oatmeal will fight off dementia. Blueberries improve memory. Coffee can slash your risk of Alzheimers disease. Take fish oil. Eat more fiber. Drink red wine. Forgo alcohol. Snack on nuts. Dont skip breakfast. But definitely dont eat bacon.

One recent diet study got media attention, with one headline claiming, Many people may be eating their way to dementia. The study, published last December in Neurology, found that people who ate a diet rich in anti-inflammatory foods like fruits, vegetables, beans and tea or coffee had a lower risk of dementia than those who ate foods that boost inflammation, such as sugar, processed foods, unhealthy fats and red meat.

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But the study, like most research on diet and dementia, couldnt prove a causal link. And thats not good enough to make recommendations that people should follow. Why has it proved such a challenge to pin down whether the foods we eat can help stave off dementia?

First, dementia, like most chronic diseases, is the result of a complex interplay of genes, lifestyle and environment that researchers dont fully understand. Diet is just one factor. Second, nutrition research is messy. People struggle to recall the foods theyve eaten, their diets change over time, and modifying what people eat even as part of a research study is exceptionally difficult.

For decades, researchers devoted little effort to trying to prevent or delay Alzheimers disease and other types of dementia because they thought there was no way to change the trajectory of these diseases. Dementia seemed to be the result of aging and an unlucky roll of the genetic dice.

While scientists have identified genetic variants that boost risk for dementia, researchers now know that people can cut their risk by adopting a healthier lifestyle: avoiding smoking, keeping weight and blood sugar in check, exercising, managing blood pressure and avoiding too much alcohol the same healthy behaviors that lower the risk of many chronic diseases.

Diet is wrapped up in several of those healthy behaviors, and many studies suggest that diet may also directly play a role. But what makes for a brain-healthy diet? Thats where the research gets muddled.

Despite loads of studies aimed at dissecting the influence of nutrition on dementia, researchers cant say much with certainty. I dont think theres any question that diet influences dementia risk or a variety of other age-related diseases, says Matt Kaeberlein, who studies aging at the University of Washington in Seattle. But are there specific components of diet or specific nutritional strategies that are causal in that connection? He doubts it will be that simple.

In the United States, an estimated 6.5 million people, the vast majority of whom are over age 65, are living with Alzheimers disease and related dementias. Experts expect that by 2060, as the senior population grows, nearly 14 million residents over age 65 will have Alzheimers disease. Despite decades of research and more than 100 drug trials, scientists have yet to find a treatment for dementia that does more than curb symptoms temporarily (SN: 7/3/21 & 7/17/21, p. 8). Really what we need to do is try and prevent it, says Maria Fiatarone Singh, a geriatrician at the University of Sydney.

Forty percent of dementia cases could be prevented or delayed by modifying a dozen risk factors, according to a 2020 report commissioned by the Lancet. The report doesnt explicitly call out diet, but some researchers think it plays an important role. After years of fixating on specific foods and dietary components things like fish oil and vitamin E supplements many researchers in the field have started looking at dietary patterns.

That shift makes sense. We do not have vitamin E for breakfast, vitamin C for lunch. We eat foods in combination, says Nikolaos Scarmeas, a neurologist at National and Kapodistrian University of Athens and Columbia University. He led the study on dementia and anti-inflammatory diets published in Neurology. But a shift from supplements to a whole diet of myriad foods complicates the research. A once-daily pill is easier to swallow than a new, healthier way of eating.

Suspecting that inflammation plays a role in dementia, many researchers posit that an anti-inflammatory diet might benefit the brain. In Scarmeas study, more than 1,000 older adults in Greece completed a food frequency questionnaire and earned a score based on how inflammatory their diet was. The lower the score, the better. For example, fatty fish, which is rich in omega-3 fatty acids, was considered an anti-inflammatory food and earned negative points. Cheese and many other dairy products, high in saturated fat, earned positive points.

During the next three years, 62 people, or 6 percent of the study participants, developed dementia. People with the highest dietary inflammation scores were three times as likely to develop dementia as those with the lowest. Scores ranged from 5.83 to 6.01. Each point increase was linked to a 21 percent rise in dementia risk.

Such epidemiological studies make connections, but they cant prove cause and effect. Perhaps people who eat the most anti-inflammatory diets also are those least likely to develop dementia for some other reason. Maybe they have more social interactions. Or it could be, Scarmeas says, that people who eat more inflammatory diets do so because theyre already experiencing changes in their brain that lead them to consume these foods and what we really see is the reverse causality.

To sort all this out, researchers rely on randomized controlled trials, the gold standard for providing proof of a causal effect. But in the arena of diet and dementia, these studies have challenges.

Dementia is a disease of aging that takes decades to play out, Kaeberlein says. To show that a particular diet could reduce the risk of dementia, it would take two-, three-, four-decade studies, which just arent feasible. Many clinical trials last less than two years.

As a work-around, researchers often rely on some intermediate outcome, like changes in cognition. But even that can be hard to observe. If youre already relatively healthy and dont have many risks, you might not show much difference, especially if the duration of the study is relatively short, says Sue Radd-Vagenas, a nutrition scientist at the University of Sydney. The thinking is if youre older and you have more risk factors, its more likely we might see something in a short period of time. Yet older adults might already have some cognitive decline, so it might be more difficult to see an effect.

Many researchers now suspect that intervening earlier will have a bigger impact. We now know that the brain is stressed from midlife and theres a tipping point at 65 when things go sour, says Hussein Yassine, an Alzheimers researcher at the Keck School of Medicine of the University of Southern California in Los Angeles. But intervene too early, and a trial might not show any effect. Offering a healthier diet to a 50- or 60-year-old might pay off in the long run but fail to make a difference in cognition that can be measured during the relatively short length of a study.

And its not only the timing of the intervention that matters, but also the duration. Do you have to eat a particular diet for two decades for it to have an impact? Weve got a problem of timescale, says Kaarin Anstey, a dementia researcher at the University of New South Wales in Sydney.

And then there are all the complexities that come with studying diet. You cant isolate it in the way you can isolate some of the other factors, Anstey says. Its something that youre exposed to all the time and over decades.

In a clinical trial, researchers often test the effectiveness of a drug by offering half the study participants the medication and half a placebo pill. But when the treatment being tested is food, studies become much more difficult to control. First, food doesnt come in a pill, so its tricky to hide whether participants are in the intervention group or the control group.

Imagine a trial designed to test whether the Mediterranean diet can help slow cognitive decline. The participants arent told which group theyre in, but the control group sees that they arent getting nuts or fish or olive oil. What ends up happening is a lot of participants will start actively increasing the consumption of the Mediterranean diet despite being on the control arm, because thats why they signed up, Yassine says. So at the end of the trial, the two groups are not very dissimilar.

Second, we all need food to live, so a true placebo is out of the question. But what diet should the control group consume? Do you compare the diet intervention to peoples typical diets (which may differ from person to person and country to country)? Do you ask the comparison group to eat a healthy diet but avoid the food expected to provide brain benefits? (Offering them an unhealthy diet would be unethical.)

And tracking what people eat during a clinical trial can be a challenge. Many of these studies rely on food frequency questionnaires to tally up all the foods in an individuals diet. An ongoing study is assessing the impact of the MIND diet (which combines part of the Mediterranean diet with elements of the low-salt DASH diet) on cognitive decline. Researchers track adherence to the diet by asking participants to fill out a food frequency questionnaire every six to 12 months. But many of us struggle to remember what we ate a day or two ago. So some researchers also rely on more objective measures to assess compliance. For the MIND diet assessment, researchers are also tracking biomarkers in the blood and urine vitamins such as folate, B12 and vitamin E, plus levels of certain antioxidants.

Another difficulty is that these surveys often dont account for variables that could be really important, like how the food was prepared and where it came from. Was the fish grilled? Fried? Slathered in butter? Those things can matter, says dementia researcher Nathaniel Chin of the University of WisconsinMadison.

Plus there are the things researchers cant control. For example, how does the food interact with an individuals medications and microbiome? We know all of those factors have an interplay, Chin says.

The few clinical trials looking at dementia and diet seem to measure different things, so its hard to make comparisons. In 2018, Radd-Vagenas and her colleagues looked at all the trials that had studied the impact of the Mediterranean diet on cognition. There were five at the time. What struck me even then was how variable the interventions were, she says. Some of the studies didnt even mention olive oil in their intervention. Now, how can you run a Mediterranean diet study and not mention olive oil?

Another tricky aspect is recruitment. The kind of people who sign up for clinical trials tend to be more educated, more motivated and have healthier lifestyles. That can make differences between the intervention group and the control group difficult to spot. And if the study shows an effect, whether it will apply to the broader, more diverse population comes into question. To sum up, these studies are difficult to design, difficult to conduct and often difficult to interpret.

Kaeberlein studies aging, not dementia specifically, but he follows the research closely and acknowledges that the lack of clear answers can be frustrating. I get the feeling of wanting to throw up your hands, he says. But he points out that there may not be a single answer. Many diets can help people maintain a healthy weight and avoid diabetes, and thus reduce the risk of dementia. Beyond that obvious fact, he says, its hard to get definitive answers.

In July 2021, Yassine gathered with more than 30 other dementia and nutrition experts for a virtual symposium to discuss the myriad challenges and map out a path forward. The speakers noted several changes that might improve the research.

One idea is to focus on populations at high risk. For example, one clinical trial is looking at the impact of low- and high-fat diets on short-term changes in the brain in people who carry the genetic variant APOE4, a risk factor for Alzheimers. One small study suggested that a high-fat Western diet actually improved cognition in some individuals. Researchers hope to get clarity on that surprising result.

I get the feeling of wanting to throw up your hands.

Another possible fix is redefining how researchers measure success. Hypertension and diabetes are both well-known risk factors for dementia. So rather than running a clinical trial that looks at whether a particular diet can affect dementia, researchers could look at the impact of diet on one of these risk factors. Plenty of studies have assessed the impact of diet on hypertension and diabetes, but Yassine knows of none launched with dementia prevention as the ultimate goal.

Yassine envisions a study that recruits participants at risk of developing dementia because of genetics or cardiovascular disease and then looks at intermediate outcomes. For example, a high-salt diet can be associated with hypertension, and hypertension can be associated with dementia, he says. If the study shows that the diet lowers hypertension, we achieved our aim. Then the study could enter a legacy period during which researchers track these individuals for another decade to determine whether the intervention influences cognition and dementia.

One way to amplify the signal in a clinical trial is to combine diet with other interventions likely to reduce the risk of dementia. The Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability, or FINGER, trial, which began in 2009, did just that. Researchers enrolled more than 1,200 individuals ages 60 to 77 who were at an elevated risk of developing dementia and had average or slightly impaired performance on cognition tests. Half received nutritional guidance, worked out at a gym, engaged in online brain-training games and had routine visits with a nurse to talk about managing dementia risk factors like high blood pressure and diabetes. The other half received only general health advice.

After two years, the control group had a 25 percent greater cognitive decline than the intervention group. It was the first trial, reported in the Lancet in 2015, to show that targeting multiple risk factors could slow the pace of cognitive decline.

Now researchers are testing this approach in more than 30 countries. Christy Tangney, a nutrition researcher at Rush University in Chicago, is one of the investigators on the U.S. arm of the study, enrolling 2,000 people ages 60 to 79 who have at least one dementia risk factor. The study is called POINTER, or U.S. Study to Protect Brain Health Through Lifestyle Intervention to Reduce Risk. The COVID-19 pandemic has delayed the research organizers had to pause the trial briefly but Tangney expects to have results in the next few years.

This kind of multi-intervention study makes sense, Chin says. One of the reasons why things are so slow in our field is were trying to address a heterogeneous disease with one intervention at a time. And thats just not going to work. A trial that tests multiple interventions allows for people to not be perfect, he adds. Maybe they cant follow the diet exactly, but they can stick to the workout program, which might have an effect on its own. The drawback in these kinds of studies, however, is that its impossible to tease out the contribution of each individual intervention.

Two major reports came out in recent years addressing dementia prevention. The first, from the World Health Organization in 2019, recommends a healthy, balanced diet for all adults, and notes that the Mediterranean diet may help people who have normal to mildly impaired cognition.

The 2020 Lancet Commission report, however, does not include diet in its list of modifiable risk factors, at least not yet. Nutrition and dietary components are challenging to research with controversies still raging around the role of many micronutrients and health outcomes in dementia, the report notes. The authors point out that a Mediterranean or the similar Scandinavian diet might help prevent cognitive decline in people with intact cognition, but how long the exposure has to be or during which ages is unclear. Neither report recommends any supplements.

Plenty of people are waiting for some kind of advice to follow. Improving how these studies are done might enable scientists to finally sort out what kinds of diets can help hold back the heartbreaking damage that comes with Alzheimers disease. For some people, that knowledge might be enough to create change.

One of the reasons why things are so slow in our field is were trying to address a heterogeneous disease with one intervention at a time. And thats just not going to work.

Inevitably, if youve had Alzheimers in your family, you want to know, What can I do today to potentially reduce my risk? says molecular biologist Heather Snyder, vice president of medical and scientific relations at the Alzheimers Association.

But changing long-term dietary habits can be hard. The foods we eat arent just fuel; our diets represent culture and comfort and more. Food means so much to us, Chin says.

Even if you found the perfect diet, he adds, how do you get people to agree to and actually change their habits to follow that diet? The MIND diet, for example, suggests people eat less than one serving of cheese a week. In Wisconsin, where Chin is based, thats a nonstarter, he says.

But its not just about changing individual behaviors. Radd-Vagenas and other researchers hope that if they can show the brain benefits of some of these diets in rigorous studies, policy changes might follow. For example, research shows that lifestyle changes can have a big impact on type 2 diabetes. As a result, many insurance providers now pay for coaching programs that help participants maintain healthy diet and exercise habits.

You need to establish policies. You need to change cities, change urban design. You need to do a lot of things to enable healthier choices to become easier choices, Radd-Vagenas says. But that takes meatier data than exist now.

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How scientists are trying new ways to study diet and dementia - Science News Magazine