Balanced diet, exercise advised to ward off diabetes

LAHORE:Expressing concern over rapid increase in diabetes in Pakistan, medical experts have advised balanced diet, regular exercise, appropriate medication and prevention from risk factors to ward off the disease.

They were speaking in a seminar on The Family and Diabetes held here in a hotel under the aegis of Mir Khalil-ur-Rahman Memorial Society (MKRMS) - Jang Group of Newspapers, in collaboration with Medical Unit-III, Lahore General Hospital and Barrett Hodgson Pakistan in connection with World Diabetes Day.

Punjab Health Minister Prof Dr Yasmin Rashid termed it a matter of grave concern that Pakistan was ranked 5th or 6th with regard to prevalence of diabetes in the world, adding that sedentary lifestyle, bad eating habits and lack of exercise were triggering points of diabetes. As diabetes is a congenital disease, she said it also adversely affected the newborns health. She said that diabetes was a mother of all diseases as it affected every limb and organ of the body, saying that the Punjab government was doing everything to improve facilities at DHQ and THQ hospitals to provide specialised treatment to the patients in their hometowns.

University of Health Sciences Vice-Chancellor Prof Dr Javed Akram said that approximately 35 million people were diabetic in Pakistan, adding that the burden of this disease would double in the next 25 years.

He said that approximately 420 million people were suffering from diabetes all over the world and nearly 8 million people succumb to this disease. He said that once person contracts diabetes then he or she has to live with it for life. The obesity is increasing in Pakistan, which is one of the major causes of diabetes, he said, adding that precautionary measures must be adopted to prevent diabetes.

King Edward Medical University Vice-Chancellor Prof Dr Khalid Masood Gondal pointed out that quacks were largely responsible for spreading diabetes among the people, saying that there was no truth in cable TV ads claiming to root out diabetes once and for all. The patients must see a qualified physician, he added. Post Graduate Medical Institute/Lahore General Hospital Principal and Chief Organiser Prof Dr Sardar Muhammad Al-Fareed Zafar informed that an Endocrine Ward was being established in Lahore General Hospital, where all complications of Endocrinology would be treated. He said that diabetes cant be cured but it can be controlled through precautionary measures and healthy lifestyle.

Head of Medical Unit-III, LGH, Prof Dr Tahir Siddique apprised the people of the diabetes complications, prevention and control with a view to living a healthy life despite carrying the disease.

Dr Imran Hasan, Associate Professor of Medicine LGH, stressed to regularly check their sugar. Those diabetics, who do not check their diabetes, face difficulties in treatment of their disease, he added.

Prof Dr Saqib Siddique, Professor of Gynae, emphasised on people to use fresh vegetables and fruits and desist from using white flour and white sugar to prevent the disease. Head of Paediatrics, LGH, Prof Dr Agha Shabbir Ali said that around 70,000 children were being diagnosed diabetics every year in Pakistan, adding that there was a need for proper counselling of parents for prevention, control and treatment of diabetes among their children.

Prof Dr Muhammad Moin, Professor of Ophthalmology, LGH, said that diabetes affected the eyesight; therefore, he advised diabetics to get their eyes examined periodically.

Head of Surgical and Allied Unit, LGH, Prof Dr Farooq Afzal, said that every fifth person was diabetic, the disease can be avoided through healthy lifestyle. He said that the people must avoid fried food, and include fruits and vegetables in their food along with daily exercise. He said that obesity was a major cause of diabetes, saying that men having waist above 35 inches and women having waist above 31 inches become vulnerable to diabetes. Head of Pulmonology, LGH, Prof Dr Khalid Waheed said that diabetes caused lungs TB. If it is not treated timely, then TB turns into multi-drug resistant TB, he added. Presenting vote of thanks, Senior Regional Manager Barrett Hodgson Pakistan Rahat Mughal said that pharmaceutical company, ranked among top 15 companies, regularly conducted awareness programmes among the general public.

Besides, Head of Neurology, LGH Prof Dr Mohsin Zaheer, Endocrinologist Dr Maleeha Hameed, Dr Aurangzeb Afzal, Adviser to Health Minister Prof Javed Chaudhry, Dr Kashif Aziz also spoke on the occasion.

MKRMS Chairman Wasif Nagi conducted the seminar, while Khaleeq Hamid recited verses from Holy Quran and Naat-e-Rasool (PBUH).

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Balanced diet, exercise advised to ward off diabetes - The News International

One of the most common health hazards of being overweight are constant back pains and aches. The excess body weight puts additional strain and pressure on the spine, thereby also increasing the chances of affecting (and altering) your posture along with a chance of developing either a herniated or bulging disc. 24-year-old Yash Mittal tells us that at his heaviest, he weighed 105 kgs and would suffer from a constant back pain. Not only that, I also couldnt sit properly because of the excess body fat that I was carrying.

To conquer all my aches and pains, I decided to lose weight by starting to play basketball and then working out in a gym. I also hired a personal trainer for the same. he adds.

But, for almost three years, I didnt see any results!"

"Yet, I was determined and didnt lose hope. After 3 years of constant disappointment, I decided to set a new goal for myself lose weight and get ripped in a years time. Looking back at this goal now, I realise that this was possibly the best move that I made. When you are trying to lose weight, initially, you don't really know what you are doing, even if you are following your trainer's commandments. The results only come to you when you want them to come and actively prepare for them to come as well. So, to prepare for mine, I devised the below weight loss plan," he says.

After failing to lose weight for 3 years, I was finally able to trim from 105 kgs to 90 kgs by motivating myself via watching motivational workout videos the kind that leave you with goosebumps and also help you develop the right frame of mind to workout eating right and constantly upgrading my workout routines to achieve maximum results. This is also the secret of building healthy muscles." How? The below weight loss exercise routine will help you understand.

Every day, Id start by running on the treadmill for 10 minutes, followed by stretching the body part (arms, legs, etc) I was going to work on that day. I only focussed on one body part, a day, and would indulge in 6-7 exercises (with 4 sets of each exercise) dedicated to it.

Post this routine, Id do 2 exercises focussed on abs/sides (alternatively) and then end the session with 30 minutes of cardio on the treadmill, cycle and cross trainer.

QUICK READ: The best cardio machine for every type of workout

While following this plan, I learnt that to build your body, you need to change your workout routines after every 3 months because if you don't then your body gets habituated to them and after a while it stops affecting you until you start lifting heavier. So, it is always better to change your workout after a period of 3 months.

Yash explains that your diet is not only the most important thing to get right but it is also the toughest. To lose weight, he started following the below three-meal plan via which he ate the heaviest meal of the day in the morning and lighter ones later in the day.

Breakfast: Protein shake + cereal with a lot of milk

Lunch/Dinner: Rice and curry with an egg roll or Subway-style sandwich

Post meals: Salads, fruits or protein shakes

For me weight is just a number. My motto is to be lean with strong bones.

First things first: Eat clean! The saying ABS are made in the KITCHEN is true. Also, don't get into steroids and start asking when am I going to get muscles or get lean. Good things take time. This is something that I have learnt from a personal experience, I also used to ask this all the time and in return my trainer asked me to start taking steroids. Dont do that!

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

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How to lose weight & build muscles like this guy who transformed his body to get rid of a constant back pain - GQ India - What a man's got to do

It would be like studying an intensive exercise program including long runs, calisthenics and strenuous sports among sedentary volunteers for just six days. The investigators might find that the program made the volunteers sore, tired and weak. However, a six-month trial, allowing adequate time to adapt to the new regimen, would reach the opposite conclusion, revealing the real benefits of physical activity.

Despite their greater difficulties, diet trials receive far less funding than drug trials, especially considering that poor diet is the leading risk factor for premature death. Few big companies stand to profit directly from dietary treatments for chronic diseases. Consequently, typical diet trials must get by on shoestring budgets, rarely exceeding a few hundred thousand dollars, compared with drug trials that may cost several hundred million dollars. Without adequate support, quality inevitably suffers. Diet trials of adequate size, duration and intervention strength rarely get done.

This problem has special relevance now, as the Dietary Guidelines Advisory Committee reviews the science in preparation for new Department of Agriculture recommendations to the public in 2020. Among thousands of scientific articles initially screened, only a small proportion so far have passed strict quality criteria for inclusion in committee deliberations. And ultimately, recommendations to the public can be no stronger than the science on which they rely.

Which doesnt mean that all nutrition research is unreliable. High-quality observational studies and clinical trials provide strong evidence for the benefits of whole carbohydrates (nonstarchy vegetables, fruits, legumes, minimally processed intact grains) over highly processed, fast-digesting carbohydrates (refined grains, potato products and added sugar). We also know that nuts, olive oil and avocado protect against chronic disease, contrary to dietary recommendations during the low-fat diet era, as embodied by the 1992 Food Guide Pyramid.

We need a sort of Manhattan Project to find definitive answers to the epidemics of diet-related disease. Nutrition research to prevent disease must have the same quality and rigor as pharmaceutical research to treat disease. Building the necessary scientific infrastructure will require sustained investment by government and philanthropic organizations, but the amounts involved would total a fraction of a cent for every dollar spent treating diet-related conditions like obesity, Type 2 diabetes and cardiovascular disease.

Study authors and the media can help by avoiding the tendency to overstate the results of weak research, contributing to public confusion. And the public has a critical role to play, not only demanding government action but also volunteering for diet studies.

No other factor approaches the importance of diet for public health. To reduce the human toll of chronic disease, we must upgrade the quality of nutrition research. The financial investment required will yield huge returns in medical cost savings.

Read more here:
Why It Is So Hard to Figure Out What to Eat - The New York Times

Eddie Hall is strongman and TV personality who has won the titles of UKs Strongest Man and Englands Strongest Man numerous times. The star has recently slimmed down and explained his healthy transformation was due to cutting one thing from his diet. By ditching carbs, Eddie dropped from his starting weight of 31st 7lb by around five stone.

The strongman had an interest in sports from a young age and was a national champion swimmer for many years in his youth.

First lifting weights at age 13, Eddie made the decision to become the worlds strongest man when he was 19-years-old and started adjusting his exercise routine to help that.

With his physical strength such a big part of his career, Eddie explained the importance of nutrition in his life.

He told Express.co.uk: Nutrition is key, if I didnt eat everything in sight I wouldnt be anywhere near as strong as I am now.

READ MORE: Weight loss: Top five snacks to help you shape up revealed - which has fewest calories?

Ive always had a good balanced healthy diet just times that by four, so if you have a bowl of porridge Id have a bucket of porridge and its as simple as that.

I eat it quite easily, being a big guy I can eat a lot so I need to feed the body.

After winning the title in 2017, the athlete became concerned about his health and decided to slim down.

He said: When I won the worlds strongest man at 29, I was 31st 7lb, thats what I had to be the strongest man on the planet.

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I had a few health implications, working with blood doctors and nutritionists I got a bit worried.

Eddie cut back on carbs in a bid to shape up and managed to drop around five stone by ditching the food group.

I need to now take a step back and look after my health, he told Express.co.uk.

I cut my carbs out and over the last two years I lost a total of 30kg, or five stone, and I feel a lot better for it and am enjoying my life better for it.

He explained removing unhealthy carbs can be the best way for dieters to get into shape.

The best tip I have would be cut the carbs a little bit, they are the source of all health and obesity problems in this country, Eddie added.

That was the easiest thing I did, up my proteins and fats and cut the carbs a little bit and it worked for me first hand.

Speaking of what carbs should be cut, he said: Crisps and chocolate. Now I tend to stick to the basics, potatoes, rice, pasta, stuff like that, good quality fruits.

Since taking a step back from his career as a strongman, Eddie has taken on different challenges which have been documented on the small screen.

He is back on screen for Eddie Eats America, which airs on Dave tonight. The show will see himl travel around America to take part in some of the biggest and best eating challenges in the US.

Eddie will also show off his strength tonight in Strongest Man in History which will air on History. The athlete will join other strongmen as they attempt famous feats of strength to separate the myths from the truth.

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Eddie Hall weight loss: Strongman cut one thing from diet to shed astounding five stone - Express

Visceral fat is stored in the abdominal cavity which means its close to many vital organs, including the pancreas, liver and intestines. For this reason, the higher the amount of visceral fat a person stores, the more at risk they are of health complications, such as type 2 diabetes and heart disease.

Eating a poor diet is one way visceral fat can build up, so making changes to what you eat is important.

There are a wide range of different diet plans proven help fat loss and weight loss. But which one is deemed best for getting rid of visceral fat?

A study published in March 2019 showed the keto diet was highly effective at reducing visceral fat.

The keto diet, short for the ketogenic diet, is a high-fat, low-carbohydrate diet, and includes an adequate amount of protein.

READ MORE:How to get rid of visceral fat: Three supplements to help reduce the harmful belly fat

The study, Extended Ketogenic Diet and Physical training Intervention in Military Personnel, was commissioned by the US military.

There were concerns about the growing rates of obesity with people within the US military.

A total of 29 people were studied for three months - 15 were put on a keto diet and the rest ate their normal, mixed diet.

Those who followed a keto diet lost an average of 17lbs during the study.

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They also lost 5.1 percent of their body fat, with 44 percent of this loss being visceral fat.

Those who ate the keto diet also showed 48 percent improvement in their insulin sensitivity, reducing their risk of developing diabetes.

The keto diet has also been shown to be effective at getting rid of visceral fat in other studies.

A study including 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than people who followed a low-fat diet.

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How to get rid of visceral fat: Best diet plan to reduce the belly fat - what foods to eat - Express

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Diabetes doesnt have to be a life sentence. Although the disease isnt considered curable because it can return after several years, it can go into remission with appropriate medication and a change of diet and lifestyle.

More than one million adults in the UAE or about 17 per cent of the population have type 2 diabetes, according to the International Diabetes Federation.

Contributing factors in the UAE include a sedentary lifestyle, stress and an unhealthy diet, explains Dr Naveed Rauf, Specialist Cardiologist at Emirates Hospital Day Surgery and Medical Centre in Dubai Motor City.

Diabetes mellitus is a set of metabolic disorders characterised by high blood glucose levels. By far the most common is type 2 diabetes, a lifestyle disease triggered by factors such as obesity and age, as well as by ethnicity and family background. It accounts for 90 per cent of all cases and occurs when the body cant produce enough insulin, or when insulin doesnt regulate blood glucose levels properly.

Type 2 diabetes has been proved to go into remission for some period of time, says Dr Kishore Kumar Katam, Specialist Endocrinology at Thumbay University Hospital, Ajman. He points to the DiRECT open-label study that tracked 280 participants in the UK over 24 months to assess whether lifestyle changes can trigger remission. Two years later, more than a third of participants remained in remission. Younger people with new onset diabetes in whom insulin is started as initial therapy sometimes see diabetes go into remission, says Dr Katam. But [overall], weight loss due to a well-planned diet and exercise or bariatric surgery can cause remission of diabetes.

The UAE has already clocked a reduction in overall levels of type 2 diabetes. In March, the Ministry of Health and Prevention announced that diabetes among adults dropped by over a third between 2010 and 2019, while adult obesity decreased by about a quarter.

GN Focus asks doctors across the nation to illustrate how type 2 diabetes goes into remission with case studies from their practice. For privacy reasons, the patients names have been left out.

Take a combined approach

Dr Katam cites the case of an overweight South Asian man aged 35 years, who visited the clinic with new onset diabetes and HbA1C levels above 10 per cent in February 2018. HbA1C is a blood pigment bound to glucose, tests for which indicate how well diabetes is being controlled. Normal levels are under 6 per cent. Hed had symptoms of increased urination and thirst for over two months. He was frightened because hed developed diabetes at a younger age, says Dr Katam. We counselled him to follow a low-calorie and high-fibre diet, with regular exercise. He was advised to take insulin as the sugars were very high, above 250 mg/dL. He was started on premix insulin; two weeks later, his sugars were well controlled. Insulin was slowly brought down to the lowest possible dose, before being stopped entirely.

Several follow-ups later, through to July, the patient has been able to maintain blood sugar levels without insulin in the target range, but by keeping a careful watch on his diet and exercise.

The period of remission depends on diet, exercise and genetic background.

Drugs combined with lifestyle changes delivered quick results for an Arab patient too.

On February 2, a 34-year-old male who was obese at 115kg with high fasting glucose, elevated blood pressure and high cholesterol levels was counselled about his condition and offered a treatment of lifestyle modification and metformin for three months, explains Dr Rauf.

He came back seven months later after losing 14kg. We repeated the blood tests and all was within normal limits. Hed taken metformin for three months only and did the rest with lifestyle modification. This included diet control, calorie reduction and reduced carbohydrate intake, as well as exercise of least half an hour five times per week and giving up smoking.

Theres so much we still dont know about how long remission lasts or complications in the future, but lowering your blood sugar, blood pressure and cholesterol definitely reduces the risk of complications.

Involve the family

Dr Sarla Kumari, Specialist Physician Diabetologist, Canadian Specialist Hospital, tells of a 35-year-old Egyptian man who weighed 140kg and had a BMI of over 40. He came to me in May 2018, feeling weak and tired. He complained of repeated throat infections, had a family history of diabetes and his HbA1c levels were 9 per cent.

We then involved his wife to help change his diet and prescribed one hours brisk walk aimed at weight reduction and started him on oral hypoglycaemic medication Janumet two times a day. We explained diabetes can be reversed with weight loss, gave him diet charts and referred him to a dietician. The patient stopped eating rice and bread, opting instead for soups, salads, grilled fish and chicken, vegetables and fruit.

Over a year, he has lost 40kg and now weighs 100kg. The good news is that his last HbA1c was 5.4 per cent, well within normal limits this June, and he remains committed to losing 10kg more. I credit his success to his willpower and strong determination to reverse his diabetes along with his wifes support, and his commitment to regular check-ups so as to monitor his blood sugar levels.

Add a surgical intervention

Dr Shaimaa Mashal, Specialist Internal Medicine at Bareen International Hospital, MBZ City, Abu Dhabi, describes the case of a 38-year-old obese Arab woman: She had type 2 diabetes for four years on (uncontrolled) oral hypoglycaemic medication and presented with hyperglycaemia (400-500mg/dL) and all the basic symptoms of diabetes. Her HbA1C was 12.5 per cent.

We changed all diabetic treatment to a diabetic diet, basal insulin combined with glycogens such as a peptide agent, short-acting insulin and combined metformin with sodium glucose transporter inhibitor.

The patient responded quickly and within two months, her HbA1C levels dropped to 8 per cent. Nevertheless, Dr Mashal felt bariatric surgery would help her further. Two weeks after surgery, her HbA1C was down to 7 per cent. On self-monitoring, her blood glucose is 100-120 mg/dL, so we reduced the insulin to a third of the total dose. There was an improvement in protein and lipid profiles as well. Overall, she has now a better quality of life and is on her way to remission.

Originally posted here:
The sweet success of diabetes remission | Health - Gulf News

Losing weight for many is an ongoing battle of ups and downs, butonekey to successful weight loss or maintaining a healthy weight is incorporatinghealthysnacks into your daily regime. After all, snacks can help maintain energy levels throughout the day and could also help prevent slimmers from overeating once its mealtime.

Whether youre craving a sweet treat, a salty snack or something that brings the crunch factor, these 100 calorie snack ideas could give you plenty of delicious options to satisfy hunger without compromising your diet.

1. 3 x cups of popcorn (90calories)

Popcorn is a great snack as it can satisfy the crunch factor that many slimmers find difficult to replace.

Ditch the butter on the popcorn and top it with sea salt instead for a craving satisfying snack.

A cup of popcorn only has 30 calories and is packed full of fibre, meaning it couldhelpwith your cravings and weight loss without having to sacrifice any of the hard work.

2. 1tbs of peanut butter (94calories)

Peanut butter works to help you lose weight in two ways: by helping control your appetite and bysuppressing blood sugar.

Eating a spoonful of peanut butter as a snack or before a meal contributes to a feeling of fullness due to the rich fats and protein found in the peanut butter.

One tablespoon of peanut butter equates to roughly 94 calories.

3. Half-a-cup of Edamame (90calories)

Edamamearesteamed unripened soybeans.

Half-a-cup of edamame is full of fibre, protein and vitamin/minerals.

Edamame is rich in the antioxidant kaempferol, which has been shown to cause weight loss and lower blood sugar.

Half-a-cup (77.5 grams) of edamame equates to just 90 calories, making them the perfect and nutritious snack for a slimmer.

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4. Dark chocolate with almonds (100calories)

Dark chocolateand almonds make a rich, satisfying, and portable snack on the go.

Dark chocolate is loaded with flavanols that may lower blood pressure and reduce heart disease risk, provided the chocolate contains at least 70percentcocoa solids.

Almondsare high in heart-healthy monounsaturated fat and have beneficial effects on blood sugar control.

By combining 10 grams of each, depending on cocoa content, itprovidesthe slimmer with a fantastic and tasty 100 calorie snack.

5. A piece of cheese (100calories)

Cheese is a portion of delicious food that's filling enough to be a snack on its own.

Although cheese is high insaturated fat, one-ounce (30-grams) serving of cheese provides about 7 grams of protein and 100 calories.

6. Pear slices with ricotta cheese (100calories)

Pear slices and ricotta cheese make a satisfying snack with a sweet taste and creamy texture.

Ricotta is an Italian whey cheese made from sheep, cow, goat or Italian water buffalo milkandis rich in protein and calcium.

Pears, especially thepeel, contain polyphenol antioxidants that have strong anti-inflammatory properties.

Together, an ounce of ricotta cheese (30 grams) and one small chopped up pear provides about 12 grams of protein and100 calories.

7. Cherry tomatoes with shredded mozzarella (97 calories)

Tomatoes and mozzarella cheese are aflavourmatch made in heaven and they're healthy, too.

Tomatoesare rich in vitamin C, potassium, and lycopene, an antioxidant,whilemozzarella is high in protein, calcium and vitamin B12.

One cup (149 grams) of cherry tomatoes paired with one ounce (30 grams) of mozzarella cheese has just under 100 calories.

8. Hard-boiled egg (70calories)

Eggs are one of the healthiest and mostweight-loss-friendly foodsyou can eat.

They pack plenty of protein, as well as vitamins K2 and B12.

Eggs are incredibly filling and may reduce the number of calories you eat for many hours, which should help you lose weight.

One large, hard-boiled egg contains about 70 calories and 6.5 grams of protein

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Weight loss made easy with these top 10 satisfying snacks that are 100 calories or less - Express

Weight loss is not always an easy process andwith winter fast approaching, skies getting darker and chilly winds on the horizon,it'sno wonder that manypeopleare choosing to wrap up warm and put their feet up at home, simultaneously avoiding the gym and their diet completely.

So what can you do to avoid low motivation during these wintry months?

According to research, if you cant be bothered to go to the gym, eating one particular type of superfood could help get you motivated. What is it?

A new studyby experts in New Zealandstatedeating a specific type of food supplement - made from blackcurrants - could help get you off the sofa and intoLycra.

The research found thatincorporatingblackcurrant into a slimmer's diet will make it easierto exercise for longer without getting tired.

The studys lead author Dr. Suzanne Hurst said: Identifying foods or dietary supplements that specifically support the desire to exercise daily will enable an individual to adhere to an exercise programme and maintain an active and healthy lifestyle.

She found that drinking blackcurrant juice one hour before exercise supports positive affective responses during a low impact walking exercise in healthy sedentary adults.

READ MORE: Im A Celebrity star ditched one food from diet to shed 2st

In the study conducted by Dr. Hurst, a group of male and female adults aged between 20 and 59 - were given either blackcurrant juice or a placebo an hour before they were asked to walk on a treadmill.

The study found that the average time walked by those whod consumed the blackcurrant juicewas 11 minutes longer than those who hadnt.

While only 10percentof those whod had the placebo walked a distance greater than 10km - compared with 30 percent of participants in the blackcurrant group.

The treadmill walkers whod had blackcurrants also reported lower exertion scores - and higher overall mood scores - than those whod had the placebo.

The study also found that consumption of thesuperfoodalso resulted in a dramatic 90 percent reduction in the build of enzymes linked to the onset of depression - helping you to feel better about going to the gym, too.

Test subjects underwent a blood test both before and after the experiment, its here they noted a huge decrease in something called monoamine oxidase-B, or MAO-B, activity - something they believe could help fight neurological diseases like dementia.

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Dr. Hurst, of the New Zealand Institute for Plant & Food Research, says: We found that plasma collectedonehour after blackcurrant consumption showed a dramatic acute decline - 90percent- in platelet MAO-B activity, which was still detectable in participants plasma once they had stopped exercise.

The pharmacological inhibition of brain MAO-B activity has been used to treat those diagnosed with neurological diseases and depression, potentially through their neuroprotective properties in reducing the metabolism of monoamines.

The findings were reported in the Journal of the International Society of Sports Nutrition.

Nicki Bundock, of Surrey-based firm CurraNZ, the UKs leading supplier of New Zealand blackcurrants supplements explained: "Regular exercise is one of the best ways to reduce your chances of health problems like heart disease or type 2 diabetes.

But if youre not an active person, starting an exercise plan and actually sticking with it can be incredibly difficult.

Studies have shown more than half of us drop-out of exercise plans after just six months, reverting to inactive lifestyles.

And its therefore vital we find ways to make exercise more tolerable and enjoyable.

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Weight loss: Superfood revealed that can help slimmers head to the gym - Express

What if you stopped obeying a list of rules about what and how much you eat? Intuitive eating aims to help people do just that, working to heal their relationship with food after a lifetime of off- and on-again dieting.

There are 10 different principles that characterize this practice, which was defined by registered dietitian nutritionists Evelyn Tribole and Elyse Resch in 1995. The basic idea is that it is possible to let go of the belief system that dieting is beneficial and necessary for a healthy lifestyle. It encourages the honoring of hunger and cravings and challenges beliefs about good and bad foods. Food is meant to become neutral for those practicing intuitive eating, explains Devrie Pettit, the RD behind Happily Fed. This can give you more freedom while making decisions about food, allowing you to eat what sounds satisfying and what makes your body feel good.

Related: Intuitive Eating Is the Anti-Diet to End All Diets

It sounds pretty great, right? The idea of never dieting again is incredible, but it could also make you feel nervous, too. Surely unconditional permission to eat doesnt apply to everyone, right? If you feel skeptical that intuitive eating is a good fit for individuals with a chronic illness like diabetes, you are definitely not alone.

Intuitive eating is for everyone.

Its a big myth that intuitive eating isnt appropriate for everyone, says Cara Harbstreet, RD, of Street Smart Nutrition. It was created by two dietitians for the very purpose of supporting health and well-being, so its a natural complement to the interventions or management plans for chronic diseases.

Removing food rules may feel risky for someone with a chronic disease. It may seem that doing so could contribute to out of control eating behaviors or worsened symptoms. While some may initially experience intensified cravings and feel they are eating more than normal, this is a pretty normal first step toward a healthier relationship with food, according to Harbstreet.

Unconditional permission to eat is often misconstrued as free and open access to eat whatever you want, whenever you want, says Harbstreet. And perhaps on the surface, yes, this is a process one must go to in order to rebound from years of dieting and restriction.

She adds that, with time, practicing intuitive eating can take on the form of learning to honor when you are hungry and when youve had enough. Youll feel OK eating a snack even though it was unplanned, allowing yourself to eat foods because they bring enjoyment, and eating during times previously seen as off limits, like right before bed.

Try the fur cure. Simply petting an animal can decrease the level of the stress hormone cortisol and boost release of the neurotransmitter serotonin, lowering blood pressure and heart rate and, possibly, elevating your mood.

Additionally, this evolving relationship with food is a chance to see it for what it really is.

When you neutralize all food, you dont see it as good or bad, and you come to realize that all food serves a purpose, says Pettit. Food can provide nutrients, energy, or just taste good. Some foods encompass all three purposes.

This means that, once you allow yourself to consider all foods, you can choose what sounds good to you, what you have available and time to prepare, and what feels good in your body.

Intuitive eating isnt just an OK choice for individuals with diabetes, it can be incredibly helpful in managing the chronic illness for the long term. As an example, the principle of Making Peace with Food is important to individuals with diabetes, says Harbstreet.

So often, foods with carbohydrates are vilified or avoided, she explains. Which creates a cycle of deprivation and intense cravings or binge eating for many people.

Related: How You Can Reverse Type 2 Diabetes, According to Experts

This is just one example. It is possible to see how other principles like, Exercise Feel the Difference, could be a good fit for someone coping with diabetes. Additionally, there is a big mindset shift that comes with adopting intuitive eating as a lifestyle, as Harbstreet points out.

Rather than use scare tactics or fear to motivate someone, IE offers support, encouragement and non-judgment to allow room for learning and mistakes, she says. Ultimately, its a more compassionate way to help people with diabetes feel empowered and confident in their ability to do whats best for them and their bodies.

Another aspect of this mindset shift is letting go of the expectation that weight loss is the goal for someone with diabetes. Pettit is quick to explain that becoming smaller isnt necessary, that it isnt possible to make accurate assumptions about how a person eats or moves based on their size or appearance. It is also true that it is completely possible to improve blood cholesterol, glucose, and blood pressure levels because of new, health-promoting behaviors without seeing the number on the scale change.

The biggest misconception is that weight loss automatically equals better health, Harbstreet adds. I find that although this may be the case for some people, its usually a temporary fix and it removes attention from the other healthful behaviors that are also important.

So, how exactly should someone with diabetes get started with intuitive eating? The first step is to find an IE coach who is also a registered dietitian to visit with about first steps. This person will help you as you face the challenges of completely changing how you think about food and health and they can keep your medical providers looped in so you dont get conflicting advice, according to Harbstreet.

Additionally, Pettit offers a few specific tips for the process. She encourages individuals in these circumstances to make sure they are including foods they love to eat and choosing meals, snacks, and exercise routines that are sustainable because they work well with your existing lifestyle. Intuitive eating embraces gentle nutrition, so it is OK to keep in mind basic principles as you build a meal. For example, pairing protein, fats and carbohydrates together is encouraged by Pettit.

Lastly, although this is a practice that is for anyone, it might not be the very first step for specific people. If you are critically ill or in recovery for an eating disorder, there may be additional healing that needs to happen on the road towards an intuitive eating lifestyle. This is why reaching out for professional support is so important as you work on embracing a less judgmental approach to food and exercise, whether youre chronically ill or trying to break free from years of cyclical dieting.

Find out what celebs are saying about diet cultureand why it can be toxic.

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Intuitive Eating: Can This Anti-Diet Work for Diabetes? - Parade

Weight gain makes a lot of people lose out on their confidence and face rejection, which can be very hard to deal with. For a homemaker, Bhavani, the struggle was all too real. However, she decided to take it in her stride and lose weight for good.To know how she did it, read her story here:Name: Bhavani RaghukandanOccupation: Homemaker

Age: 31 yearsCity: Trivandrum

Highest weight recorded: 104.5 kilos

Weight lost: 32 kilos

Duration it took me to lose weight: 9 months. I started in June 2018 and reached my goal weight of 72 kilos by the end of January 2019.

The turning point: It had been bothering me for quite some time that my BMI was too high. I lost a few kilos of my post-pregnancy weight after stopping breastfeeding but still couldnt reach the healthy BMI range. I had tried many diets but none of them seemed to work. One day I came across a book about the paleo diet. When I read it, I thought, one more diet, why not try it and see. The first weekend of starting the paleo diet along with the gym, I saw that I had lost 1.4 kilos solid. It became the lifeboat I had been struggling to lay my hands on.My breakfast: 30 almonds or a cup of milk along with two boiled eggs. Some days I eat a cheese omelet with 2 eggs.

My lunch: I usually eat one big bowl of mixed vegetable gravy or soup, topped with some nuts and butter. I make it a point to add greens in my lunch in some way or the other.

My dinner: One bowl of seasonal salad, one cup of homemade greek yogurt and a dry paneer gravy. Some days I take to the traditional route of having a bowl of sabzi and eggs.

I love eating dairy products. That being one of the major staples of this diet, I dont feel the craving to cheat, since Im a lot happier with my meals than before.

My workout: I work out in the gym for 1.5 hours to 2 hours daily, 5 days a week. In the beginning, I was only doing functional training and 40 minutes of cardio every day. Once my weight reached down to 75 kilos, my trainer switched my regime to include weight training and targeting specific muscle groups with 20 minutes of cardio every day. I also like to do a bit of yoga for flexibility and some basic breathing exercises, in the morning.

Low-calorie recipes I swear by: More than the calories, my diet completely went for an overhaul. I gave up the intake of any form of sugar and deep-fried items. Anything prepared in maida is a strict no-no.

How do I stay motivated? I have a photo of the before me on my phone. Whenever I feel low, I just look at that. Thats enough to get me to stop lazing around and head to the gym. Plus, after one year of training in the gym, I also participated in a competitions held there and to my surprise, I won a year's worth of membership! I laminated that certificate and have kept that in the room. That pushes me to go workout harder even on my lowest day.How do you ensure you dont lose focus? For so many years, all that my parents and I wanted was for me to lose weight. Standing on a weighing machine and checking my weight was the most nightmarish thing anyone could ask me to do back then. Once I started seeing weight loss in the same machine, I didn't want to stop now. Working out has become such a part of my daily routine now and missing even one day immediately puts my day off.

I have this practice of checking my weight first thing Monday morning every week. The weight I see on the scale now is enough to make me focus throughout the entire week.Whats the most difficult part of being overweight? Before this, life was difficult. Not being able to do even small physical activities easily like climbing up the stairs without feeling the need to stop in between and take a breath or getting up from the floor without support was daunting. I didnt even feel like walking down the street to buy something. Plus, I had to choose the clothes that fit my size rather than from the clothes I actually liked.

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Weight loss: Paleo diet made this mom lose 32 kilos in 9 months! Here's how - Times of India