Heart attack happens when a blockage in your coronary artery causes part of a persons heart muscle to be starved of blood and oxygen. It requires immediate medical attention to limit the amount of permanent damage to a persons heart muscle. Fortunately, precautionary measures can be taken to reduce the likelihood of a heart attack happening in the first place. New results presented at a meeting of the North American Menopause Society (NAMS) in Chicago, make a strong case for taking fish oil pills.

Scientists today have revealed that taking fish oil pills halves the risk of dying from a heart attacks.

Significantly, it slashes the risk of suffering one by almost a third, said Dr JoAnn Manson.

The findings are based on a study of 25,871 over 50s in the US who were tracked for an average of more than five years.

Those taking the supplements were 50 per cent less likely to die from a heart attack over the follow up period.

They were also 28 per cent less likely to have one.

The Vitamin D and Omega-3 Trial (VITAL) found the fish oil pills were particularly effective for people who do not regularly eat fish.

It also found those who took vitamin D supplements slashed their risk of dying from cancer by up to a quarter.

Lead author Dr Manson, of Brigham and Women's Hospital in Boston, said: "Whether vitamin D or omega-3 supplementation is beneficial for the prevention of cancer or cardiovascular disease (CVD) in general populations is a subject of ongoing debate.

"VITAL was designed to fill these knowledge gaps."

Fish oil pills were "associated with significant reductions" in total and fatal heart attacks of 50 and 28 per cent respectively, she said.

Dr Manson added: "Vitamin D was associated with a suggestive 17 per cent reduction in

cancer mortality, which strengthened to a statistically significant 25 per cent reduction in analyses excluding early follow-up."

However, this only applied to participants of normal weight with a BMI (body mass index) below 25 - and not in those who were overweight or obese.

Dr Manson said: "The pattern of findings suggests a complex balance of benefits and risks for each intervention.

"Additional research is needed to determine which individuals may be most likely to derive a net benefit from these supplements.

The participants were randomly assigned to take one gram of fish oil or 2,000 IUs (International Units) of vitamin D daily, or a placebo.

According to the NHS, the three main ways to prevent a heart attack are:

To lower blood pressure, the NHS recommends staying active: Regular exercise can also help you lose weight, which will help lower your blood pressure.

Find out the key symptoms of a heart attack here.

Go here to see the original:
Heart attack: Taking this supplement could stave off the life-threatening condition - Express

Food holds places in our lives beyond just fuel and is on our minds in so many different contexts. With all the nutrition news, facts, myths, fears, aversions, allergies and unique needs out there, it can feel like somewhat of a mine field to navigate as an endurance athlete. I mean, are starches even good or bad for us? Theyre like the Walter White of the nutrition world! Complex indeed, those carbohydrates.

Im not a nutritionist, and most of you arent professional runners, but I can share my thoughts on the strategies Ive used to stay relatively healthy through years of hard miles and what Ive learned so far about marathon nutrition.

My general nutrition strategy for the last decade has been specific to my lifestyle as a professional runner. I focus on targeting food that fuels distance running rather than eliminate food groups or label anything as off limits.

At the top of my priority list, I need a lot of red blood cells (cue iron and B vitamins), glycogen replenished (lets go, carbohydrates), muscle repair (care of amino acids and protein), a good immune system (good work, vitamins), solid bones (thanks to minerals), and to maintain hormonal health (well done, good fats and enough calories). I try to hit these targets every day and work around that framework as far as squeezing in extra things for enjoyment, convenience, catering to any food sensitivities, and general health.

Some great resources for runners of all ages and abilities that Ive been using lately are Elise Kopeckys and Shalane Flanagans series of cookbooks as well as Roar, a book by exercise physiologist and nutrition scientist Stacy Sims, with Selene Yeager, that addresses female athletes unique nutritional needs.

These have been helpful to me because the cookbooks provide creative, enjoyable, and nourishing meal suggestions catered toward endurance athletes, and Roar helps me understand when and how to focus on one aspect of nutrition over another in order to maximize recovery and performance while inhabiting an ever-changing body.

I have some scientific and nutritionist-backed information at my fingertips, thanks to my relationship with Gatorade Endurance. I met with the lab team of scientists and nutritionists to dial in my training and race-day fueling for three of the four marathons Ive run, and I regularly search the GSSI database when I have specific questions. Here is what Ive taken away about nutrition during my marathon build-ups. (Ill devote a separate article to race-day fueling later.)

In the lab, I did a day of treadmill testing while they measured my fuel consumption and sweat rate at a given temperature range, which was really interesting and helpful. I know this isnt something available to everyone, but I noticed my results did fall into the range of what is suggested for the average person, which is about 60 grams of carbohydrate per hour when at marathon race pace. The sweat test showed moderate fluid and sodium loss, which recommended a certain rate of fluid and electrolyte replacement to prevent losing more than 2 percent of your bodyweight in sweat, after which performance will decline.

Roar actually recommends a more dilute race-day carbohydrate solution of 7-9.4 grams of carb/8 oz, which is roughly half of the amount I take in training and racing. If taken every 5K as per my fluid stops, I take about 20-32 grams of carbs per hour. In training, I take about 20 grams of fuel every half hour or so on long runs that are longer than two hours to keep from getting too depleted. On tempo runs, I take that amount every 5K, or about 17 minutes, to get used to taking in fuel while moving fast.

I also got a few helpful tips from dietitian and lead R&D scientist Lisa Heaton at Gatorade Endurance, who viewed a three-day segment of my diet and saw that, despite my efforts, I still needed to take in more carbohydrates, liquid, and calories per day. This was especially true when I had added not only the extra volume of training but was doing so at altitude for half of the buildup.

To address the hydration/carbohydrate shortage in one nutrient packed go, I added a fruit smoothie per day, or switched some of my water to juice. I also tried to add an extra serving of potatoes or rice to my lunch and was happy to have an excuse for maintaining my doughnut a week habit. These were simple tips, but over the months they keep me just above the line of fluid and carb depletion, whereas before I was unaware of being just shy of enough and feeling less consistently good on runs.

Another thing I rely possibly too much on in a marathon buildup is coffee. The caffeine by way of a cup of coffee or double espresso has always been a welcomed boost of energy to my longer morning run, but has now also appeared before my evening run amidst the fog of tiredness that happens in the middle of the marathon buildups.

I like to have about one cup of coffee an hour before any run or workout. If I wait much longer than two hours after the coffee to work out I risk feeling a slight caffeine crash that can make me feel sluggish at the start of the run. If I drink too much more than a cup I feel dehydrated and jittery. (Thats meindividual reactions to caffeine are unique.)

The 4 p.m. coffee is usually a guilty trade-off where the desperation for immediate energy wins over that nights sleep quality. Like the Seinfeld joke says, that 4 p.m. coffee is morning guys problem. Sometimes Ill add an espresso shot to my post-workout recovery snack as well, because I looked for an excuse to drink more coffee, and this paper said it helps you restock your glycogen faster.

One side effect of marathon nutrition I did notice is that the sugar that is welcomed by your hungry muscles on long runs and after workouts isnt so much loved by your teeth, so brush them after every workout where you take on drinks gels or chews!

[Build your personalized and adaptive training plan for FREE with Runcoach.]

In marathon training, I notice a benefit from being more aware of the timing of my meals.

I always knew this to be true, but thought it only applied to hard workout days. However, with marathon mileage, sometimes a regular run day has you on your feet for 90 or more minutes. I felt I would gradually sink into a hole of depletion if I didnt make an effort to refuel within 30 minutes of quite a few of my regular runs.

When I refuel within 30 minutes of workout or a longer recovery run, I feel consistently better in my next few runs. The benchmarks to aim for are 3:1 carb-to-protein ratio or about 20 grams of protein total (depending on your size and workout type).

As an aging athlete (Im 35), Im trying to be more mindful about maintaining muscle. One strategy is to have some of your daily protein intake at bedtime, as a lot of muscle repair happens as you sleep. Another night time snack Ive been trying that addresses aging bodies and recovery is tart cherry Jello. The collagen in gelatin is supposed to be good for maintaining tendon health and elasticity, and tart cherry juice has good antioxidant-based recovery properties, as well as natural melatonin to aid sleep. Its also helpful as a source of vitamin C, which is suggested to pair with the collagen to aid its synthesis in your body. Another helpful trick is to mix collagen into your orange juice in the morning, as its also recommended to take it an hour before exercise.

Another adjustment I had to make was to get more creative with my carbohydrate sources and more strategic with the kinds of protein I chose in the marathon buildup.

I love bread, but I felt like I got into a wheat rut with my daily diet. Variety is important in getting a more comprehensive nutritional milieu, so I forced myself to branch out to new carbohydrate sources.

This sounds obvious, but it took some planning to actually stick to the idea. When Im tired and hungry, its common for me to just grab anything or have Doordash carry a pizza to my couch. I still do that sometimes, but I also try to make a large batch of rice, quinoa, potatoes, fruit salad, teff pancakes, etc. so that the ideal option is there when I need it.

After considering that not all protein is the same and that some amino acids are more important in muscle building than others, Im currently working on targeting those certain amino acids in my post-workout recovery snack. Some essential (not made by your body) amino acids like leucine are harder to find enough of than others in whole foods. Whey protein was recommended in Roar as a really efficient source of this muscle-building block, especially to older athletes. If you dont have any allergies to it, finding a brand you like could help your body repair and maintain those running muscles you worked so hard to build. Its also noted that animal-derived sources are the most complete sources of protein.

The scientific nature of marathon nutrition can be as dry and bland as a mouthful of rice cakes, but that doesnt mean there isnt room for enjoying a meal mainly to please your taste buds. Like I said, its more about setting a general pattern of nutrition in place so you dont inadvertently fall below what you need while taking on so many miles.

Watch: Saucony unveils another Dunkin' collaboration.

That doesnt mean you need to be constantly strict or rigid with meals throughout the multi-month buildup. After the race, burgers and beers may be a part of the celebration as cheers to the awesome way your body can convert food into actual, amazing feats. But you dont need to wait until youve run a marathon to earn thatyou can do it because your family is in town, youre on vacation, or just because its Wednesday. Theres definitely room for your preferred fun food items in moderation while chasing down a marathon-sized race goal.

Whether youre trying to max out over 26.2 or get to the finish line at a more leisurely pace, the unique distance of the marathon commands attention to specific fueling strategies. To train enough to make it through the race, you are likely putting more specific nutritional demands on your body than you have before, all while living a life outside of running. Fueling for the marathon is something that just takes a little planning and practice, so when you get to race day, like your PR or proud finish, you can execute it automatically through the emotions and fatigue of the event without any (metaphorical at least) hiccups.

Read the rest here:
How Molly Huddle Fuels Her Marathon Training - Runner's World

Are you smitten by six-pack abs of celebs on TV?Do you envy people with perfect cuts and abs?

Are you planning to buff up your muscle mass?

If yes, then it goes without saying that you are already started your research on protein powders and how to get the most of it. To get the perfectly chiseled body like celebs you might know that eating right and working out regularly is not enough. In fact, using the right protein powder is crucial to maximizing the results of your workout. Protein powders help the body to cope with heavy workouts and get the desired results as quickly as possible in a healthy manner.

Here are some of the most common protein powders and their benefits[1]:

Protein is the building blocks of the body and is essential in building muscle

Protein in the concentrated form (concentrated protein) helps the muscles to recover quickly from heavy exercise as it is absorbed quickly by the body

The best protein powders are rich in digestive enzymes maximizing protein absorption

Protein powders prevent muscle injuries from workouts

Due to all these benefits and more, protein powders are an irreplaceable component of bodybuilding. However, not all protein powders are worth the money as they do not provide the right combination of nutrients and supplements needed by the body post-workout.

Interestingly, with the number of protein powder brands and products increasing in the market, it has become difficult to identify which type of protein powder is the best. Most people do not know how to choose the best protein powder and end up getting the wrong one. However, looking at the list of ingredients and understanding the benefits of the base protein powder used in the product can give you a clear picture and help you pick the best protein powder.

How to Choose the Right Protein Powder?

To save you some time and trouble, we have compiled a list of the different types of protein powders along with its benefits and reasons for making it to the list.

Whey Protein

Whey protein is also known as the complete protein as it contains the nine essential amino acids that the human body cannot make on its own. Whey protein is made from cows milk and is the fastest among all other proteins to get absorbed into the bloodstream. Furthermore, it has the highest concentration of leucine, an amino acid, which is best needed to build muscle and is highly beneficial for people who workout regularly. Whey protein powder includes both whey protein isolate and whey protein hydrolysate which are lactose, high-protein powder with the ideal amount of carbohydrates and fats to ensure maximum muscle gain[1].

Ideally, the best time to consume whey is within an hour after a workout with an ideal dosage of 20g[2]. However, this dosage is for people that have the training or exercising regularly. Consult a doctor to ascertain the perfect dosage for you based on your routine, diet and body type.

Casein Protein

Casein Protein is the primary protein present in milk. Unlike whey protein, casein has a slow absorption rate which acts as a deterrent to building muscle quickly[3]. Nevertheless, its main advantage is that its effects on the body last for a longer duration compared to whey protein. Therefore, it is widely used as meal replacement shakes such as some people consume it for breakfast to fuel their daily routine or have it just before sleeping.

Soy Protein

Soy protein is a vegan protein; therefore, it is perfect for people who are lactose intolerant and those who are vegan. Defatted and dehulled ground soybeans are the main ingredients of soy protein. However, soy protein too, like casein protein, is not absorbed quickly. Instead, the digestion rate is even lower than that of casein protein. Nevertheless, soy protein contains the amino acids arginine and glutamine in greater quantity compared to other types of proteins. Regarding supplements for maintaining or building muscle derived from plants, it is considered highly effective.

Pea Protein

Yellow pea is the source of pea protein. One of the best attributes of pea protein is its digestibility compared to other proteins derived from plants. Therefore, it is an excellent option for someone with a weak digestive system, who is lactose intolerant or has problems with soy.

However, despite the advantages of pea protein, it also has a few glaring drawbacks. One of the most glaring drawbacks is that it does not have all the essential amino acids that casein protein and whey protein have. Therefore, it is not identified as a complete protein[3]. Nevertheless, combining pea protein with other proteins derived from plants will transform it into a complete protein.

Egg White Protein

As the name suggests, this protein powder is made from dried egg whites. One of the main qualities of egg white protein powder is that the digestion rate is higher than casein protein but lower than that of whey protein. However, egg white protein is less effective regarding the synthesis of muscle protein when compared to casein or whey protein. It is effective as a meal replacement substitute, especially before bed. Furthermore, egg white protein can be combined with another protein powder to ensure additional benefits. However, it is recommended that you consult a doctor before doing so to ensure that you have the perfect combination according to your body, diet, and routine.

Rice Protein

Rice Protein is a useful source of protein, especially for vegans. It may be surprising, but rice protein is an effective source of protein that not only helps in boosting muscle growth but also in reducing weight gain. A 2015 study published in the Journal of Sports Science & Medicine[3] suggested that the unique peptides present in brown rice protein help in reducing weight gain even more than soy protein. A common stigma attached to rice protein is that since it is made from rice, it is bound to be full of carbohydrates with minimal protein content. Interestingly, brown rice is an alternative to whey protein and contains essential amino acids in addition to 37% total protein[3]. However, brown rice protein does not contain all of the essential amino acids; thus, it has to be used with another source of essential amino acids to ensure that it provides maximum results.

Get Quality Fitness Supplements Exclusively At 1mg

Hemp Protein

Hemp Protein is a protein that is sourced from plants and is well-liked by vegans. However, people tend to prefer other protein powders over hemp protein. The reason that hemp protein is at the proverbial bottom of the shelf meaning the protein content of hemp protein is the lowest when compared to other protein powders such as whey, casein, and soy. But hemp protein powder offers the advantage of providing a healthy dose of omega-3 fatty acids and fiber[3]. Thus, it can be combined with another protein powder to make it a complete protein powder. Hemp protein is particularly useful in completing your nutrient intake rather than boosting your protein intake.

To Whey or Not To Whey

The different types of protein powder might have given you enough idea to understand which protein powder will work best for you. There are a plethora of options when it comes to protein powders and other post-workout supplements, but not all benefit the user equally. As every protein powder has its own benefits and shortcomings, select the one that suits you the best based on your body, workout routine, and goal.

Most companies are simply trying to capitalize on the fervor of gym-enthusiasts by selling the dreams of the perfect body without talking about the work that goes into it. Simply taking protein powders is not enough! A rigorous workout routine is also important to get the best results. A combination of post-workout supplements along with regular exercise and weight lifting is essential to achieving the body of your dreams.

As far as choosing the best protein powder for yourself is concerned, you need to pay attention to every ingredient and what it does for the body to make the right choice. Each powder has its combination of helpful nutrients, but not every configuration of ingredients applies to everyone. For example, whey protein powder is more beneficial to someone who is actively looking to increase muscle growth, but if they are vegan, then they have to reconsider their choice. The bottom line is that you can find the best protein powder for you by doing thorough research of the ingredients present in them and knowing clearly what you need. You can even ask your nutritionist or dietician to help you choose the one that fits your body. Some trial and error might be required but it would not take too long to figure out the perfect protein powder for you!

Comment below and let us know which type of protein powder has served you the best and what were the results.

References:

View post:
Types of protein powders and their benefits - Times of India

Ah, to be twenty-something able to eat whatever we want, survive on minimal shut-eye, and let exercise fall by the wayside without too much fallout.

Then we hit our thirties, forties or fifties and suddenly health and fitness is a far more complex beast.

It's clear there's no one-size-fits-all approach to staying in shape, so how do we ensure we're looking and feeling our best with each passing decade?

Nutritionist Dr Joanne McMillan and fitness expert Wendy Smith (The Healthy Mummy) know all too well the evolving nature of maintaining health and fitness as we age. Together, they've carved out some nutrition and fitness guidelines to make staying on top of your health at any age a breeze. Here's what they recommend.

You could be short on time and sleep due to career progression, a growing family or social commitments. And that's where these clever nutrition and fitness shortcuts come in handy.

In your thirties you want your diet to contain plenty of slow-release energy foods what McMillan refers to as "smart carbs". But forget slaving away in the kitchen she suggests stocking up on a range of ready-made healthy supermarket staples.

"I love these microwavable wholegrain rice packs. I've been buying this kale slaw it's fantastic with a sort of yoghurt-y dressing ... Canned beans, canned tuna all of these foods are great," Dr McMillan tells Today.

In the fresh produce department, you can't go wrong with low-GI veg like sweet potato and legumes.

"That's going to help you to control your appetite and really help to keep your energy up while you try to control you weight."

In the fitness department, Smith says if you're lacking in motivation (but not in excuses to avoid exercise) tracking your diet and activity levels on a phone app can help make you more "accountable."

Once you're ready to get active, Smith suggests a core workout involving rotating knee lifts particularly for women who've given birth.

"It's all about abs, butts and thighs. As a new mum you want to close the gap between the abdominal muscles. Some people might have diastasis recti [abdominal separation after birth] or sore back problems. It's really good for the core."

This decade is all about protection, good fats, and eating according to your exercise output, according to McMillan.

"What tends to start happening as we head towards menopause, and particularly around menopause, you might find you're getting more fat around the middle, and that's the hormonal changes," she says.

Upping your level of foods containing mono-unsaturated fats, like extra virgin olive oil, avocado, nuts and seeds, can even help with portion control.

"Get plenty of fruits and veggies in there, as that's also when we start needing our antioxidants so we're ageing as well as we possibly can."

This is also a decade in which risk of injury sky-rockets, family demands increase, and self neglect takes a toll on your energy levels like never before.

If you're short on time, Smith recommends this exercise.

"Lunges this is a really good one. Lunges are great because it's working pretty much your whole body, and your abs, your butt, your thighs the core areas that we really want to focus on."

The other thing that happens when you go through menopause is your bone density takes a big drop, McMillan says.

The solution? Healthy, calcium-rich foods.

"Dairy foods are fantastic for calcium. If you're trying to avoid dairy then look for calcium-fortified plant based [foods]."

If dairy isn't an option, the nutritionist also swears by salmon or sardines with edible bones as a great source of calcium.

Things like oily fish, anti-oxidant-rich berries and fruit and veg can also reduce inflammation which can be a huge issue as we get older.

For exercise, walking can be a great way to safely get exercise and reduce risk of injury and doing so in the sunshine has an added bonus.

"Get outdoors and walk and then you get your vitamin D."

Watch the full Today segment above, or to catch up on the latest episodes visit 9Now.com.au/Today

Continued here:
How to stay motivated and healthy in your 30s, 40s and 50s - 9Honey

I tried Gwyneth Paltrow's personal diet and exercise routine. Here's how it went. I decided to embark on this project because I wanted to see if I could handle two hours of exercise a day.

THE EXERCISE ROUTINE

Gwyneth exercises for two hours a day: one hour of cardio and one hour of weights.

Before this experiment, I was pretty sedentary. I didn't do much exercise. When I'm feeling super lazy, I'll go on occasional runs.

So for the week, I started on Monday, I skipped Friday because Gwyneth only does six out of seven days, and then I carried through on Saturday and Sunday as well.

I would exercise after getting home from work. I got a medicine ball and a big pile of handheld weights, and I would go to town on those every night. A lot of it was lunges, some Russian twists, things that I kind of remembered from my varsity swimming days.

I'm a decent runner that wasn't too hard for me. I would hop on the treadmill, sometimes I'd go outside.

I was pretty much at a loss on how exactly to fill up an hour with weight exercises. So I was pretty much doing random stuff for at least 30 minutes of the time. I think that probably contributed to me getting hurt as well. Part of it was me just lying on the floor trying to recover, so I was definitely not working out the entire hour. There were breaks. And running to get water and petting my dogs, who were very confused about what was happening.

I woke up very sore on Tuesday. So I was worried about how the rest of the week was going to be. Thursday morning, I woke up, my shoulder was killing me, and I decided to skip the weights that day. Friday was my free day. Over the weekend, it was much easier to squeeze in two hours of exercise because you're off work.

THE DIET

Her diet consists of skipping breakfast, a low-carb lunch, and a decadent dinner. So I usually start the day with a bagel, then have either another bagel or slice of pizza, and then have whatever for dinner. All of this is punctuated with a lot of soda.

I decided to start skipping breakfast, made myself a giant salad that I ate for lunch throughout the week, and did whatever for dinner. She didn't get too into what she typically has for dinner, but she did mention occasionally having homemade french fries or a baguette drizzled with cheese.

Figured out I could melt Gouda cheese in a frying pan with some olive oil, and it didn't explode my kitchen. So I would have that. The nice thing about this was that it was kind of decadent, especially after a day of just salad. It was kind of like a treat at the end of the day.

We had our holiday office party on Thursday and I freaked out, ate a lot of chocolate, drank a lot of wine, so that's my bad.

THE CONCLUSION

So Gwyneth Paltrow's not exactly telling people to dedicate two hours to exercise a day. This isn't something that's part of her Goop line. She's just a pretty intense lady and this is how she exercises.

One of the advantages that Gwyneth Paltrow has over me is that she has a personal trainer. I don't have a personal trainer, and I believe I ended up pulling my shoulder.

This whole experiment has made me realize that I probably should fit more time for jogging and cardio exercise into my life. I think it's kind of kicked me off a bit of a junk-food habit for now, which is great. I did it, but I'm really glad it's over.

See the rest here:
We did Gwyneth Paltrow's diet and exercise routine for a ...

A healthy diet is a diet that helps to maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients, micronutrients, and adequate calories.[1][2]

For people who are healthy, a healthy diet is not complicated and contains mostly fruits, vegetables, and whole grains, and includes little to no processed food and sweetened beverages. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods, although a non-animal source of vitamin B12 is needed for those following a vegan diet.[3] Various nutrition guides are published by medical and governmental institutions to educate individuals on what they should be eating to be healthy. Nutrition facts labels are also mandatory in some countries to allow consumers to choose between foods based on the components relevant to health.[4]

A healthy lifestyle includes getting exercise every day along with eating a healthy diet. A healthy lifestyle may lower disease risks, such as obesity, heart disease, type 2 diabetes, hypercholesterolemia, hypertension and cancer.[1][5]

There are specialized healthy diets, called medical nutrition therapy, for people with various diseases or conditions. There are also prescientific ideas about such specialized diets, as in dietary therapy in traditional Chinese medicine.

The World Health Organization (WHO) makes the following five recommendations with respect to both populations and individuals:[6]

The WHO has stated that insufficient vegetables and fruit is the cause of 2.8% of deaths worldwide.[8]

Other WHO recommendations include:

The Dietary Guidelines for Americans by the United States Department of Agriculture (USDA) recommends three healthy patterns of diet, summarized in the table below, for a 2000 kcal diet.[9]

It emphasizes both health and environmental sustainability and a flexible approach. The committee that drafted it wrote: "The major findings regarding sustainable diets were that a diet higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in calories and animal-based foods is more health promoting and is associated with less environmental impact than is the current U.S. diet. This pattern of eating can be achieved through a variety of dietary patterns, including the Healthy U.S.-style Pattern, the Healthy Vegetarian Pattern" and the "Healthy Mediterranean-style Pattern".[10] Food group amounts are per day, unless noted per week.

The American Heart Association, World Cancer Research Fund, and American Institute for Cancer Research recommend a diet that consists mostly of unprocessed plant foods, with emphasis on a wide range of whole grains, legumes, and non-starchy vegetables and fruits. This healthy diet includes a wide range of non-starchy vegetables and fruits which provide different colors including red, green, yellow, white, purple, and orange. The recommendations note that tomato cooked with oil, allium vegetables like garlic, and cruciferous vegetables like cauliflower, provide some protection against cancer. This healthy diet is low in energy density, which may protect against weight gain and associated diseases. Finally, limiting consumption of sugary drinks, limiting energy rich foods, including fast foods and red meat, and avoiding processed meats improves health and longevity. Overall, researchers and medical policy conclude that this healthy diet can reduce the risk of chronic disease and cancer.[11][12]

It is recommended that children consume less than 25 grams of added sugar (100 calories) per day.[13] Other recommendations include no extra sugars in those under 2 years old and less than one soft drink per week.[13] As of 2017, decreasing total fat is no longer recommended, but instead, the recommendation to lower risk of cardiovascular disease is to increase consumption of monounsaturated fats and polyunsaturated fats, while decreasing consumption of saturated fats.[14]

The Nutrition Source of Harvard School of Public Health makes the following 10 recommendations for a healthy diet:[15]

Other than nutrition, the guide recommends frequent physical exercise and maintaining a healthy body weight.[15]

David L. Katz, who reviewed the most prevalent popular diets in 2014, noted:

The weight of evidence strongly supports a theme of healthful eating while allowing for variations on that theme. A diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention and is consistent with the salient components of seemingly distinct dietary approaches.Efforts to improve public health through diet are forestalled not for want of knowledge about the optimal feeding of Homo sapiens but for distractions associated with exaggerated claims, and our failure to convert what we reliably know into what we routinely do. Knowledge in this case is not, as of yet, power; would that it were so.[21]

Marion Nestle expresses the mainstream view among scientists who study nutrition:[22]:10

The basic principles of good diets are so simple that I can summarize them in just ten words: eat less, move more, eat lots of fruits and vegetables. For additional clarification, a five-word modifier helps: go easy on junk foods. Follow these precepts and you will go a long way toward preventing the major diseases of our overfed societycoronary heart disease, certain cancers, diabetes, stroke, osteoporosis, and a host of others.... These precepts constitute the bottom line of what seem to be the far more complicated dietary recommendations of many health organizations and national and international governmentsthe forty-one key recommendations of the 2005 Dietary Guidelines, for example. ... Although you may feel as though advice about nutrition is constantly changing, the basic ideas behind my four precepts have not changed in half a century. And they leave plenty of room for enjoying the pleasures of food.[23]:22

In addition to dietary recommendations for the general population, there are many specific diets that have primarily been developed to promote better health in specific population groups, such as people with high blood pressure (such as low sodium diets or the more specific DASH diet), or people who are overweight or obese (weight control diets). However, some of them may have more or less evidence for beneficial effects in normal people as well.

A low sodium diet is beneficial for people with high blood pressure. The Cochrane review published in 2008 concluded that a long term (more than 4 weeks) low sodium diet usefully lowers blood pressure, both in people with hypertension (high blood pressure) and in those with normal blood pressure.[24]

The DASH diet (Dietary Approaches to Stop Hypertension) is a diet promoted by the National Heart, Lung, and Blood Institute (part of the NIH, a United States government organization) to control hypertension. A major feature of the plan is limiting intake of sodium,[25] and the diet also generally encourages the consumption of nuts, whole grains, fish, poultry, fruits, and vegetables while lowering the consumption of red meats, sweets, and sugar. It is also "rich in potassium, magnesium, and calcium, as well as protein".

The Mediterranean diet, which includes limiting consumption of red meat and using olive oil in cooking, has also been shown to improve cardiovascular outcomes.[26]

Most people who are overweight or obese can use dieting in combination with physical exercise to lose weight.

Diets to promote weight loss are divided into four categories: low-fat, low-carbohydrate, low-calorie, and very low calorie.[27] A meta-analysis of six randomized controlled trials found no difference between the main diet types (low calorie, low carbohydrate, and low fat), with a 24 kilogram weight loss in all studies.[27] After two years, all of the diets in the studies that reduced calories resulted in equal weight loss regardless of whether changes in fat or carbohydrate consumption were emphasized.[28]

Gluten, a mixture of proteins found in wheat and related grains including barley, rye, oat, and all their species and hybrids (such as spelt, kamut, and triticale),[29] causes health problems for those with gluten-related disorders, including celiac disease, non-celiac gluten sensitivity, gluten ataxia, dermatitis herpetiformis, and wheat allergy.[30] In these people, the gluten-free diet is the only available treatment.[31][32][33]

There may be a relationship between lifestyle including food consumption and lowering the risk of cancer and other chronic diseases. A diet high in fruit and vegetables appears to decrease the risk of cardiovascular disease and death, but not cancer.[34]

Eating a healthy diet and getting enough exercise can maintain body weight within the normal range and prevent obesity in most people, and thus prevent the chronic diseases and poor outcomes associated with obesity.[35]

The Western pattern diet which is typically eaten by Americans and increasingly adopted by people in the developing world as they leave poverty is unhealthy: it is "rich in red meat, dairy products, processed and artificially sweetened foods, and salt, with minimal intake of fruits, vegetables, fish, legumes, and whole grains."[36]

An unhealthy diet is a major risk factor for a number of chronic diseases including: high blood pressure, high cholesterol, diabetes, abnormal blood lipids, overweight/obesity, cardiovascular diseases, and cancer.[37]

The WHO estimates that 2.7 million deaths each year are attributable to a diet low in fruit and vegetables.[37] Globally such diets are estimated to cause about 19% of gastrointestinal cancer, 31% of ischaemic heart disease, and 11% of strokes,[5] thus making it one of the leading preventable causes of death worldwide.[38]

Some publicised diets, often referred to as fad diets, make promises of weight loss or other health advantages such as longer life without backing by solid science; many fad diets are based on highly restrictive or unusual food choices.[23]:296[39] Celebrity endorsements (including celebrity doctors) are frequently associated with such diets, and the individuals who develop and promote these programs often profit handsomely.[22]:1112[40]

Consumers are generally aware of the elements of a healthy diet, but find nutrition labels and diet advice in popular media confusing.[41]

Fears of high cholesterol were frequently voiced up until the mid-1990s. However, more recent research hasshown that the distinction between high- and low-density lipoprotein ('good' and 'bad' cholesterol, respectively) must be addressed when speaking of the potential ill effects of cholesterol. Different types of dietary fat have different effects on blood levels of cholesterol. For example, polyunsaturated fats tend to decrease both types of cholesterol; monounsaturated fats tend to lower LDL and raise HDL; saturated fats tend to either raise HDL, or raise both HDL and LDL;[42][43] and trans fat tend to raise LDL and lower HDL.

Dietary cholesterol is only found in animal products such as meat, eggs, and dairy. The effect of dietary cholesterol on blood cholesterol levels is controversial. Some studies have found a link between cholesterol consumption and serum cholesterol levels.[44] Other studies have not found a link between eating cholesterol and blood levels of cholesterol.[45]

Vending machines in particular have come under fire as being avenues of entry into schools for junk food promoters. However, there is little in the way of regulation and it is difficult for most people to properly analyze the real merits of a company referring to itself as "healthy." Recently, the Committee of Advertising Practice in the United Kingdom launched a proposal to limit media advertising for food and soft drink products high in fat, salt or sugar.[46] The British Heart Foundation released its own government-funded advertisements, labeled "Food4Thought", which were targeted at children and adults to discourage unhealthy habits of consuming junk food.[47]

From a psychological and cultural perspective, a healthier diet may be difficult to achieve for people with poor eating habits.[48] This may be due to tastes acquired in childhood and preferences for sugary, salty and/or fatty foods.[49] In the UK, the chief medical officer of the government recommended in December 2018 that sugar and salt be taxed to discourage consumption.[50]

Animals that are kept by humans also benefit from a healthy diet, but the requirements of such diets may be very different from the ideal human diet.[51]

Read more:
Healthy diet - Wikipedia

By Paige Greenfield; image from Freepik.com

And the winner isIn a perfect world, everyone would workout enough and eat correctly allthe time. But thats not always possible, so we turned to the experts to findout what really matters most dieting orexercise for losing weight, fighting disease and boosting overall wellbeing. Here, we crown the champ in each category.

The winner: DietThe reason: As research makes clear, trimming kilojoules from your diet is the most direct route to a smaller dress size. Its much easier for most people to cut 2 000kJ from their diet than it is to spend an hour in the gym trying to burn the same amount of kilojoules, says dietician Charlene Giovanelli-Nicolson. However, both diet and exercise are essential for keeping that weight off.

READ MORE: Heres Exactly How To Use Breakfast To Lose Weight

The winner: ExerciseThe reason: Exercise causes the brain to pour out invigorating neurotransmitters like dopamine and norepinephrine, says exercise psychologist Dr Patrick OConnor. People who train consistently report surges in energy, according to some 70studies.

The winner: DietThe reason: If you had to focus onone nutrient that would lower your heart disease risk, itwould be omega-3 fatty acids, says cardiovascular disease physician Dr William Harris. Instudies, omega-3s from oily fish lower heart disease risk by up to 64 percent. That said, working out does strengthen your cardiovascular system, reducing risk.

READ MORE: 4 Easy Exercises You Cant Ignore If Youre Walking For Weight Loss

The winner: ExerciseThe reason: Around 840 000 South Africans have diabetes. Achieving a healthy weight through diet and exercise is the strongest defence against the disease, but physical activity has a slight edge. Active muscles gobble up glucose from the blood for fuel, which helps keep blood-sugar levels stable.

The winner: BothThe reason: Eating a mostly plant-based diet and exercising regularly remain the gold standard for warding off cancer. Keep in mind: the more consistently you work out, the greater theprotection.

The winner: ExerciseThe reason: A20-minute sweatsession can be enough to perk up your mood for awhopping 12 hours, reports a recent US study. It may also be as effective as medication for treating depression. And exercise can lead to changes in the brain that protect you from stress.

So, which is actually better: cardio or weights? Plus: 6 bizarre things that can make you fat other than food.

This article was originally published on http://www.womenshealthmag.com

READ MORE ON: Diet Advice Healthy Eating Tips Weight Loss Weight Loss Tips

Read the original post:
Which Is Actually Better For Weight Loss: Diet Or Exercise?

Diet and exercise: these are two topics that always come recommended together. In the last blog post, we explored the dietary habits needed for living successfully with heart failure. Here, we will look at physical activity challenges and recommendations that can help those with heart failure live an active lifestyle.

A common misconception about heart failure is that exercise needs to be avoided because it would strain the heart. This thinking is outdated, and the opposite is actually recommended. The many benefits of physical activity or movement include:

To get a sense of how that works, let's check in with Mr. S, a 69-year-old male with chronic combined heart failure involving both the heart's ability to pump (systolic) and to relax (diastolic).

In 2016, Mr. S had an ejection fraction of 38%, meaning that his heart with each contraction could only pump 38% of its blood to his body (normal is 55-70%). At his lowest point, Mr. S barely had the energy to walk downstairs from his second floor apartment. Even the most minimal physical exertion would quickly wear him out.

However, Mr. S also owns a dog, so for the health of his dog, he trained himself every day to walk the dog a little further. While difficult at first, slowly easing back into the routine of walking now allows Mr. S to walk nearly 2.5 miles each morning.

His body sees the benefit of this exercise. His ejection fraction is now 68%, which is in the normal range. Although a recovery like this is unusual, Mr. S' case shows the powerful benefits of exercise for heart failure patients.

Like Mr. S, people with heart failure should ease into exercise gradually, rather than immediately jumping into high-intensity physical activity routines. Finding an activity such as walking outside, biking, or even using the elliptical trainer at the gym are all great ways to adopt daily exercise. Those with heart failure should discuss physical activity plans with a doctor before starting out.

There are also common challenges heart failure patients facewhen trying to exercise.

Common heart failure symptoms are swelling in the legs, shortness of breath, wheezing, and fatigue. All of these symptoms can limit exercise but should not discourage a cautious routine.

Stanford cardiologist Fatima Rodriguez, MD, recommends aerobic and strength exercises, even if it is just light stretching or walking on a flat surface.

"Being stationary or inactive will just make the symptoms worse. Try to get even the minimal amount of movement in, whether is it doing stretches at your chair or slowly walking around your home," she recommends.

While exercise can be very beneficial, it is also important not to over-exert yourself or ignore warning signs while exercising. Some symptoms to watch for are:

These symptoms should be discussed with your doctor, or, if urgent, treated immediately.

Heart failure patients have many different options -- from walking a dog to joining an exercise class or taking a swim --to incorporate daily exercise into their lives. Consistent exercise is a powerful approach to both prevent heart failure and mitigate its symptoms. It isn't so easy to get started, but for both prevention and treatment, daily physical activity is key to living a healthy and vigorous life.

This is the sixth in a series of blog posts,Demystifying Heart Failure, to help patients and family members better understand and help mitigate heart failure.The next blog will focus on medications for heart failure.

Min Joo Kim is a master's degree student in Community Health and Prevention Research at Stanford studying the patient experience for those with chronic conditions and identifying barriers to treatment.Randall Stafford, MD, PhD, professor of medicine, focuses on strategies to improve chronic disease treatment, including engaging patients in their own health care.

Photo by Beth Thompson

Originally posted here:
Demystifying Heart Failure: Exercise is A-OK - Scope

Eating and exercise: 5 tips to maximize your workouts

Knowing when and what to eat can make a difference in your workouts. Understand the connection between eating and exercise.

Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it's a casual workout or training for a competition. Consider these eating and exercise tips.

If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Be well-fueled going into a workout. Studies suggest eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer duration or higher intensity. If you don't eat, you might feel sluggish or lightheaded when you exercise.

If you plan to exercise within an hour after breakfast, eat a light breakfast or drink something such as a sports drink. Emphasize carbohydrates for maximum energy.

Good breakfast options include:

And remember, if you normally have coffee in the mornings, a cup before your workout is probably OK. Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach.

Be careful not to overdo it when it comes to how much you eat before exercise. The general guidelines suggest:

Eating too much before you exercise can leave you feeling sluggish. Eating too little might not give you the energy to keep you feeling strong throughout your workout.

Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy if your workout lasts less than 60 minutes, but may prevent distracting hunger pangs. If your workout is longer than 60 minutes, you may benefit by including a carbohydrate-rich food or beverage during the workout. Good snack options include:

A healthy snack is especially important if you plan a workout several hours after a meal.

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Good post-workout food choices include:

Don't forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration.

To stay well-hydrated for exercise, the American College of Sports Medicine recommends that you:

Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates.

Keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink. For example, you'll need more energy from food to run a marathon than to walk a few miles. And try not to incorporate any new products before a long-duration sports event. It's best to have previous experience to see how your system handles the food.

When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and to your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Consider keeping a journal to monitor how your body reacts to meals and snacks so that you can tweak your diet for optimal performance.

.

Read more:
Eating and exercise: 5 tips to maximize ... - Mayo Clinic

When it comes to getting the number on the scale down, everyone is searching for the one perfect solution. Is diet the answer or is it exercise? Spoiler alert: What and how much you eat has a far greater impact on weight loss than how much you exercise, although working out is undeniably beneficial. Heres how it breaks down:

The Case for Diet

The Case (Sort of) Against Exercise

But exercise is still very important

While exercise wont by itself help you lose weight, its vital to your health. Regular exercise lowers blood pressure, improves cardiovascular health, strengthens bone and helps prevent injury as you age, says Steigerwald. Plus, if you are trying to lose weight, pumping up your workouts, particularly weight training, which builds muscle and may jump-start metabolism, can nudge you past plateaus. Studies also show that people whove lost weight keep it off if they exercise most days of the week.

Bottom line: While you cant out-exercise a bad diet, you need exercise to fine-tune a body made healthier by a good diet.

Read more:
Diet vs. Exercise - Mindful by Sodexo