Dementia is a syndrome (a group of related symptoms) associated with an ongoing decline of brain functioning which is the result of damage caused by diseases, such as Alzheimers disease. Dementia can cause a host of progressively serious cognitive problems, such as memory loss and impaired understanding, so it is important to recognise the warning signs to slow down the progression. There's no certain way to prevent dementia but there is persuasive evidence that making lifestyle decisions to preserve and boost the brains functions can reduce the risk of developing the condition.

Growing research suggests that engaging in activities that keep the mind stimulated and sharp may help to ward off the threat of developing dementia, and a new study adds further weight to this claim.

A new study conducted by the University of Edinburgh found that pensioners who played bridge, chess and Monopoly were more likely to stay mentally sharp.

To arrive at this conclusion, the researchers analysed data on 1,091 people who sat tests on memory, problem solving and thinking speed.

The tests started when subjectswere 70 and then were repeated every three years until they were 79.

READ MORE:Dementia cure: Huge boost as campaign to end illness gets 16BILLION

Those who played non-digital games, such as bingo, dominoes or crosswords suffered less decline in brain power.

This trend was particularly pronounced in memory and thinking speed, and the frequency of playing games also had a bearing on the results.

The average IQ score of pensioners who played games several times a week was one to three points higher.

Commenting on the findings, Professor Ian Deary said: We are narrowing down the sorts of activities that might help to keep people sharp in older age.

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Itd be good to find out if some of these games are more potent than others.

Age UKs Caroline Abrahams said: Even though some peoples thinking skills can decline as they get older, this research is further evidence it doesnt have to be inevitable.

Eating a healthy, balanced diet has been associated with a lower risk of dementia, and certain health bodies have highlighted the link between following a Mediterranean diet and a lower risk of developing dementia.

There is some evidence that eating a Mediterranean-style diet can reduce the risk of developing problems with memory and thinking, and getting some forms of dementia, according to the Alzheimerss Society.

Mediterranean diets are traditionally high in fruits, vegetables, legumes and cereals, with moderate consumption of oily fish and dairy, and low in meat, sugar and saturated fat.

As the Alzheimerss Society explains, research in the 1960s showed that men from Mediterranean regions who adhered to traditional diets had lower rates of heart attacks.

This prompted the continual investigation into the potential health benefits of the diet.

It is believed that high levels of antioxidants from the high intake of fruits and vegetables may help to protect against some of the damage to brain cells associated with Alzheimer's disease, as well as increasing the levels of proteins in the brain that protect brain cells from this damage.

Antioxidants are substances that can prevent or slow damage to cells caused by free radicals, unstable molecules that the body produces.

Exercise may also reduce the risk of developing dementia and several studies have revealed an association between physical activity and reduced risk.

One particular study looked at health behaviours of over 2,000 men in Wales, and followed them for 35 years.

Of the five behaviours that were assessed (regular exercise, not smoking, moderate alcohol intake, healthy body weight and healthy diet), exercise had the greatest effect in terms of reducing dementia risk.

Read more:
Dementia: Playing this game may prevent the development of symptoms - Express

CARTHAGE As part of the hospitals Community Engagement Series and tying the presentations into the Blue Zone initiative, Carthage Area Hospital presented a free Diabetes Awareness dinner Nov. 20, in observance of National Diabetes Month.

Welcoming 40 attendees, foundation and marketing executive director Taylour Scanlin, pointed out diabetes is the seventh leading cause of death in the United States. She noted that programs like this one help eduction the public about ways to prevent and manage diseases.

We want to help keep you out of the hospital and reduce health costs, said Ms. Scanlin.

David Gunderson, program manager for care management program-health home, tied the evenings program into the hospitals participation in the Blue Zone initiative.

National Geographic did a study of five geographic locations worldwide where people live longer, healthier lives.

Commonalities of the regions include, eating a plant-based diet, moving manually, taking time to decompress, a belief in God and having a little wine with dinner, Mr. Gunderson said.

There are ways to improve your life, diet, exercise, learn to relax, change your mind set, he said. Prevention is the best medicine.

While attendees ate plant-based dinners of Greek salad, squash soup, rice and bean stuffed peppers and whole-wheat rolls, the speakers presented information on all aspects of prevention and treatment of diabetes.

Dr. Leilani Garcia, internal medicine and hospitalist program director, said Education is power.

The doctor explained that diabetes is a chronic disease characterized by high levels of sugar glucose in the blood due to the pancreas failing to make enough insulin or cells failing to respond properly to the insulin produced in the body.

She noted 30 million Americans have diabetes, 84 million have prediabetes although many do not know they have it. This year 1.5 million Americans were diagnosed with diabetes. Diabetes causes more deaths than breast cancer and AIDS combined. She recommended testing through which a AIC of 6.5 or greater, a fasting plasma glucose greater than 126 or a two-hour or random plasma glucose greater than 200 is diagnosed as diabetes. It is recommended the adults be tested at least every three years starting at age 45 or more often if risk factors for diabetes are present such as family history or obesity.

The disease affects the entire body heart, kidneys, eyes, nervous system, skin and can lead to stroke, peripheral vascular disease, high blood pressure, coronary artery disease and recurring infections.

At least 65% of people with diabetes die of heart disease or stroke, said Dr. Garcia.

Therapy specialist William Blunden got everyone on their feet to stretch before relating how exercise can help control the disease.

He noted people in the Blue Zones tend to have less heart disease, diabetes and other health problems related to aging due in part to getting at least 30 minutes of exercise or activity each day.

Mr. Blunden said people in the Blue Zones also die quicker.

They live to the end, he explained. At age 90 they die in five years. In the United States it takes some people five to seven years to die.

He gave suggestions for getting more active, less sedentary lifestyle including to break up the 30 minutes of activity into three 10-minute segments, working at your own pace while following exercise programs on television or DVDs or to do the movements seated.

Dietitian Carly Draper, Director of Community Nutrition and Diabetes Education, talked about how nutrition affects diabetes.

She suggested utilizing a smaller 9-inch plate for meals which is divided in half with that side filled with non starch vegetables, half of the other side is for lean protein and the last quarter for whole grains.

Clinical pharmacist Christopher Bradley discussed medication used to treat diabetes. He stressed the importance of complying with the prescribed medication taking doses when and how instructed.

This event concluded the hospitals Community Engagement Series for the year but plans are in the works to continue the education series in 2020. For more information about the hospitals programs visit its website at http://www.carthagehospital.com.

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Carthage hospital offers information and a free dinner - NNY360

Countless studies underline the importance of eating a healthy, balanced diet to ward off the risk of a wide range of chronic diseases, all of which pose a threat to your life expectancy. Following a heart-healthy diet is often singled out as one of the best defenses against mortality because heart disease is one of the main causes of death in the UK. The focus on the type of foods you should eat has often overshadowed another important factor - how often you should eat.

Attempting to fill in the gaps, a recent study set out to investigate the link between fasting and longevity, and the result makes a forceful case for intermittent fasting.

According to an animal study, carried out by the National Institute on Aging (NIA), intermittent fasting may boost longevity.

A group of scientists from the NIA, the University of Wisconsin-Madison and the Pennington Biomedical Research Center in Louisiana found that increasing time between meals improved the overall health of male mice and lengthened their lives compared to mice that ate more frequently.

Bolstering the finding, the health benefits were independent of what the mice ate or how many calories they consumed.

READ MORE:How to get rid of visceral fat: Three diet tips to reduce the harmful belly fat

This study showed that mice who ate one meal per day, and thus had the longest fasting period, seemed to have a longer lifespan and better outcomes for common age-related liver disease and metabolic disorders, said NIA Director Richard Hodes, M.D.

Commenting on the finding, lead author, Rafael de Cabo, Ph.D said: Prolonged, daily fasting times could help improve health and survival for humans, but scientists are working to find out how long you need to fast every day to see some of the benefits seen in the animals. That's the next big question to answer."

In addition, fasting has been shown to improve mechanisms that can lead to life-threatening complications in human subjects too.

One small study revealed that eight weeks of alternate-day fasting reduced levels of bad LDL cholesterol and blood triglycerides by 25 percent and 32 percent respectively.

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LDL cholesterol and triglycerides are types of fat found in the body, and, as the American Heart Association explained: A high triglyceride level combined with high LDL (bad) cholesterol or low HDL (good) cholesterol is linked with fatty buildups within the artery walls, which increases the risk of heart attack and stroke.

Another study in 110 obese adults showed that fasting for three weeks under medical supervision significantly decreased blood pressure, as well as levels of blood triglycerides, total cholesterol and bad LDL cholesterol.

High blood pressure can also act as a catalyst for deadly cardiovascular complications, posing a risk to longevity.

In addition, one study in 4,629 people associated fasting with a lower risk of coronary artery disease, as well as a significantly lower risk of diabetes, which is a major risk factor for heart disease.

Mounting evidence also shows that exercise plays an essential role in extending your lifespan, and a large population-based cohort study showed that the benefits to longevity extend across all ages.

The analysis revealed that, "regardless of past activity levels," people who increased their activity levels over time were less likely to die from any cause than people who were "consistently inactive, noted the study researchers

The optimal health benefits were seen among individuals who had high physical activity levels at the start of the study and increased them over time.

People who upped their fitness levels over time were 42 percent less likely to die prematurely from any cause.

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How to live longer: Best diet to increase life expectancy - how often should you eat? - Express

Belly fat tips: Guggulu is an effective Ayurvedic herb that can help you cut belly fat

If you have belly fat, then it is most likely a product of a poor lifestyle, binge drinking and bingeing on junk food too often. Having belly fat is sign a poor health. Some of the common health risks associated with belly fat include abdominal obesity, blood lipid disorders, inflammation, diabetes, insulin resistance and increased risk of developing cardiovascular disease. In this article, we are going to talk about some Ayurvedic remedies that can help you get rid of belly fat. These Ayurvedic herbs work towards improving your metabolism and giving a boost to digestion. When consumed along with a healthy diet and belly fat exercises, these herbs can aid reduction of abdominal fat.

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Papaya benefits: Papaya is a fruit which is available throughout the season. It is low in calories, high in fibre and digestive enzymes that help in absorption of protein. All these features can together aid quick belly fat reduction.

Weight loss tips: Celebrity fitness trainer Kayla Itsines shares a quick core workout that can help you with weight loss and get rid of belly fat. Watch her video and try it right now!

If you want to get rid of belly fat, make sure you cut down on intake of refined carbs and do exercises targeting your abdominal muscles like planks, burpees, mountain climbers, medicine ball exercises, Russian twists, etc. Along with this, you can include the following medicines herbs in your diet for reducing belly fat effectively:

This may sound a little surprising but cinnamon contains medicinal properties that can boost metabolism and help you with weight loss. You can add this Ayurvedic ingredient in your teas or in tadkas of good. Having cinnamon tea first thing in the morning can be beneficial for losing belly fat.

Also read:Burn Belly Fat Quickly With This Short Core-Strengthening Workout; Watch Video

Triphala is made using dried fruits like haritaki, bibhitaki and amalaki. When mixed together to form tripahala, these herbs can help in eliminating toxins from the body. Triphala can restore healthy digestion, boost metabolism and help you get rid of stubborn belly fat.

Include triphala in your diet to get rid of belly fat Photo Credit: iStock

Malabar tamarind (garcinia cambogia) is a tropical fruit which can aid weight loss. The fruit has properties that can block your body's ability to make fat. Ingredients of the fruit can give a boost to metabolism and reduce appetite. Other benefits of including this fruit in diet include reducing stress, regulating blood sugar and cholesterol levels.

Also read:This Is The Best Defence Against Deep Abdominal Belly Fat

Guggulu is an ancient herb which is used as part of ayurvedic medicines. It contains unsaturated steroids guggulsterone-which can boost metabolism, aid weight loss and help with belly fat reduction. You can add guggulu to your tea and have it in morning for effective results.

This Ayurvedic medicine can aid weight loss and belly fat reduction. It contains diuretic properties which can keep bladder and kidneys healthy. Punarvana can offer relief from water retention as well.

Fenugreek seeds are known for their digestion boosting and weight loss aiding properties. Galactomannan is a water-soluble component in fenugreek which reduces appetite and keeps you full for longer. It can also increase body's metabolic rate, making it easier for you to cut down stubborn belly fat.

Fenugreek seeds can cut down stubborn belly fat Photo Credit: iStock

Also read:A 5-Exercise Pilates Routine To Burn All The Belly Fat By Celebrity Trainer Yasmin Karachiwala

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Belly Fat Diet: 6 Ayurvedic Herbs That Can Speed Up Belly Fat Loss - Doctor NDTV

OSHKOSH, Wi. (WBAY) - Wisconsin has one of the highest rates of death from falling in the nation. In fact, the state Department of Health Services reports Wisconsins rate is twice the national average.

Its just so incredibly disproportionate that out of the 8500 responses that the Oshkosh Fire Department does a year, 1500 to 1700 of those a year are for falls, said Oshkosh Fire Chief Michael Stanley. So very, very alarming statistics.

Oshkosh Fire Chief Michael Stanley says last year in Winnebago County 61 people died from falls, and through October this year there's been 45 deaths.

It's absolutely heartbreaking because you know once someone starts to fall, the falls generally get progressively worse to the point that they break a hip. You know, they break a hip they have to go into some type of facility, many times they'll develop pneumonia and a large percentage of those folks will die, said Stanley. So you know we see this rapid downward progression of the people were not able to have the independence and enjoy the lifestyle that they had.

Theres so many different factors when it comes to falls, said Winnebago County Public Health Nurse Erin Roberts.

Roberts says vision issues, hearing issues, diet, exercise, and even side effects from medications can all be contributing factors to a fall.

The problem is people dont always report their falls to their doctor.

I think people are afraid that somebody's going to come into their house and tell them that they can't be there anymore, said Roberts. But in reality, our whole purpose is to teach you prevention and teach you how not to fall.

People are scared or ashamed to talk about falls, said Jennifer Skolaski. So that's probably going to be another thing that comes out is how we have to normalize falls or at least normalize asking for help.

Skolaski is facilitating community listening sessions around Oshkosh, asking people what they think contributes to the problem. The sessions are part of a collaborative effort funded by the Basic Needs Giving Partnership.

It's obviously a concern for community, and people care about it and want to do something about it, said Skolaski.

The listening sessions are kept anonymous so people feel more open to share their stories. The information gathered at those sessions will be brought back to a number of city and county groups that are working together to figure out how to tackle the problem.

"Our hope is to figure out why people are falling and then how do we get them to utilize those resources that are out there," said Roberts.

We want to have a strategic plan for us all to use the same playbook to make sure that we're moving forward as a group to reduce this risk in our community, said Stanley.

The final public listening session will be held on Nov. 26 from 12:00 p.m. to 1:30 p.m. at the YMCA at 324 Washington Avenue in Oshkosh. There will also be an online survey sent out by the city of Oshkosh. People can also contact seniors@canpl.com for more information on the survey.

Some of the organizations involved in the fall prevention effort include: Evergreen Retirement Community, City of Oshkosh Fire Department, Rebuilding Together Fox Valley, Oshkosh Seniors Center, Winnebago County Health Department, Finding Balance Together, Wellness Plus, City of Oshkosh, Winnebago County Housing Authority, ADRC, Miravida Living, and the YMCA.

Read more:
Winnebago Co. groups looking into fall prevention, 61 deaths from falls in 2018 - WBAY

If youve never set foot inside a gym or even played any sport as a hobby, fret not. Not being active in the past cannot deter you from your weight loss goals in the present.

19-year-old Anshul Padamchand Pokharna tells us that growing up he had given very little importance to any kind of physical activities and sports and ate whatever he wanted. And, of course, the natural consequence of this lifestyle was a steady weight gain. Two years ago, I weighed a whopping 115 kgs, and was clearly obese. But what made matters even worse was the fact that I would get exhausted after 30 seconds of any sort of physical activity. Reason being I had never trained my body to do so before. This state of being ignited a spark inside me to better myself, he says.

"I lost 55 kgs in a span of two years with the help of the below weight loss plan. And now, I aspire to compete as an athlete and also help other people get fit. I have enrolled myself in a few fitness courses to gain more knowledge, he adds.

To lose weight, the first thing I did was join the gym. After joining the gym, I hired a personal trainer for 7 months and learned various forms of exercises for him. I also tried different kinds of weight loss diet plans during this period. He outlines both his weight loss exercise regime and diet plan below.

Flat bench press: 4 sets, 8-12 reps

Incline bench press: 4 sets, 8-12 reps

Decline bench press: 4 sets, 8-12 reps

Incline Dumbbell Flyes: 4 sets, 8-12 reps

Cable Crossover: 4 sets, 8-12 reps

Tricep Pushdown: 4 sets,8-12 reps

Standing Dumbbell Tricep Extension: 4sets, 8-12 reps

Tricep Skull Crusher: 4 sets, 8-12 reps

Superset

Dips: Tricep version 1 set, 25 reps

Pushups: 1 set, 30 reps

Cardio

Running

Abs

Air Bike: 1 min

Leg Raises: 1 min

Flutter Kick: 1 min

Russian Twist: 1 min

Deadlift: 4 sets, 8-12 reps

Single Arm Dumbbell Row: 4 sets, 8-12 reps

Lat PullDown: 4 sets, 8-12 reps

Seated Cable Row: 4 sets, 8-12 reps

Pull Ups: 4 sets, 8-12 reps

Shrugs: 4 sets, 8-12 reps

Barbell Curl: 4 sets, 8-12 reps

Dumbbell Bicep Curl: 4 sets, 8-12 reps

Hammer Curl: 4 sets, 8-12 reps

Incline Dumbbell Curl: 4 sets, 8-12 reps

Concentration Curl: 4 sets, 8-12 reps

Cardio

Running

Barbell Squats: 4 sets, 8-12 reps

Dumbbell Squats: 4 sets, 8-12 reps

Dumbbell Lunges: 4 sets, 8-12 reps

Leg Press: 4 sets, 8-12 reps

Leg Extensions: 4 sets, 8-12 reps

Leg curls: 4 sets, 8-12 reps

Standing Calf Raises: 4 sets, 8-12 reps

Overhead Press: 4 sets, 8-12 reps

Arnold Dumbbell Press: 4 sets, 8-12 reps

Side Lateral Raise: 4 sets, 8-12 reps

Front Raise: 4 sets, 8-12 reps

Cardio

Running

Abs

Air Bike: 1 min

Leg Raises: 1 min

Flutter Kick: 1 min

Russian Twist: 1 min

ALSO READ: The key to not leaving the gym and staying motivated, according to The Rock

"After losing 27 kgs via the help of this routine and after following an eclectic slew of diets, I hit a weight loss plateau due to a setback and had also stopped gymming for a while in between. Thus, I was almost back to my old lifestyle. This resulted in a 10 kgs gain. So, to be able to start afresh, I started researching and reading a lot of different kinds body transformation articles online and came across an article of my current fitness coach and mentor. I approached him on Instagram and enrolled for a transformation program. I got quantified diets every 10 days and as the months passed, I started losing weight again and ultimately reached the best shape of my life."

My diet plan used to change every 10 days according to my body weight and condition. The food items used to remain the same but the Calories, Macros and Micros use to change.

Pre-workout: A cup of Black coffee

Post-workout (Breakfast): Protein shake + Chocos + Milk + Bananas

Lunch: Soya chunks + Rice + Butter

Snacks: Bread with a couple of slices of cheese

Dinner: Paneer + Rice + Butter

"This diet plan also comprised an unlimited surplus of veggies and Whey protein and multivitamins (as and when necessary)."

ALSO READ: How to lose weight by calculating your macronutrients right

Currently, I am in my gaining phase and weigh 73 kgs. But soon I will embark on a mini cut phase. However, I think I have been able to maintain my weight by working out regularly and tracking my calories. Since my goal is to compete as an athlete in the near future my diet is on point. I have found my passion in gym and now its a very integral part of my life.

ALSO READ: How many calories should you eat every day to lose weight?

Three magical words: Its worth it! All the hard work, pain and suffering in the beginning fades away as you start getting closer to your goals. More importantly, stay patient, consistent and determined because all good things take time.

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 like this guy who lost 55 kgs & is now learning about fitness to help others - GQ India - What a man's got to do

Avocado oil is still very new to the Indian markets and not all the consumers know the benefits of using the avocado oil. There are a number of reasons why you should add Avocado oil to your post-workout diet. Rushabh Parikh, Founder of Black & Green lists down the reasons.

As we know by now Avocado is packed with nutrients and tons of health benefits, it is not surprising to know why Avocado oil stimulates weight loss. It is a rich and creamy oil which makes you feel fuller for longer.Avocado oil is high in oleic acid, an omega-9 fatty acid and is naturally found in animal and plant oils, which scientists believe improve blood flow to muscles during exercise, and that the compound helps stimulate enzymes that transport fat to where it can be stored for energy.

Also Read|Avocado Dishes: Ways To Incorporate This Super Food In Your Diet

Avocado oil is known to be very rich in nutrients and helps them absorb better. The high levels of vitamin A, E and D also act as antioxidants and have a range of functions in the body.Diets containing avocado oil also alter the levels of essential fatty oils in the kidneys.

Avocado oil is high in monounsaturated fats and low in saturated fats. It is also cholesterol-free.Adding this oil to your diet can help to lower low-density lipid (LDL) or 'bad' cholesterol levels. As the oil is also high in potassium and vitamin E, it helps keep the blood vessels healthy by eradicating free radicals. Avocado oil helps alter the essential fatty oils in the kidney which in turn affects how they respond to the hormones that regulate your blood pressure.

Also Read|Avocado Recipes: 5 Ways To Include Healthy Avocados In Your Diet

To keep your joints lubricated and moving with ease, you need foods rich in antioxidants and healthy fats.Avocados are rich in monounsaturated fats, which help promote cartilage repair. Avocadosare also rich in the carotenoid lutein. Unlike most fruits,avocado oil is a good source of vitamin E, a micronutrient with anti-inflammatory effects. Diets high in these compounds are linked to a decreased risk of thejointdamage seen in early osteoarthritis.

Also Read|Diet Tips: Why Should Avocado Be A Part Of Your Everyday Diet Plan

Avocados are a rich source of anti-inflammatory monosaturated 'good' fats and phytosterols. These are especially important nutrients for high impact athletes, including runners and triathletes, who are prone to inflammation of the joints. Hence you should add avocado oil post-work-out.

Also Read|Avocado - Here's Everything You Need To Know About The Superfood

Disclaimer:The content provided above is for information purpose. This is no way intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

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Avocado Oil: Five reasons why you need to add it to your post-workout diet - Republic World - Republic World

We've all heard that we should "eat less" and "move more" when trying to lose weight, but this advice is a little vague. Take eating less, for example: Exactly how many calories should you be aiming to cut each day to get the scale moving in the right direction?

How many calories you should cut to lose weight depends on where you are in your journey, but experts agree that 500 is a good place to start for most. Credit: 10'000 Hours/DigitalVision/GettyImages

To figure this out, your goal needs to be broken up into practical and digestible pieces. Sure, losing 5 pounds a week sounds great, but what it takes for most of us to do that is not enjoyable, sustainable or safe. Instead, set realistic and approachable daily and weekly goals that will help you get there. Here's how.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

For those looking to lose weight, sources like the 2015-2020 Dietary Guidelines for Americans recommend cutting 500 to 750 calories a day. How did they land on that "magic range?" Well, cutting this amount from your diet each day should equate to about a 1 to 1.5 pounds weight loss each week, which is considered safe and maintainable in the long run, according to the National Institutes of Health.

Here's the breakdown on how that works:

In September 1958, a doctor named Max Wishnofsky published a paper in the American Journal of Clinical Nutrition concluding that 3,500 calories equals about 1 pound of fat. Thus, it's estimated that you need to burn about 3,500 calories to lose 1 pound. Based on this, if you cut about 500 to 750 calories a day from your diet, you should create a weekly calorie deficit between 3,500 and 5,250, which means you'll lose about 1 to 1.5 pounds in that timeframe.

While that sounds pretty straightforward, it's actually a bit more complex, as explained in a June 2014 Journal of Academy of Nutrition and Dietetics article. That's because when we lose weight, we don't just shed fat we lose a bit of water and muscle along with the fat. Additionally, as we lose weight, our metabolism typically slows for two reasons: There's less of us to feed and we're losing some muscle, which is metabolically active (aka helps us burn calories).

The takeaway? Cutting 500 to 750 calories a daily is still a safe and effective way to start your weight-loss journey. But as you begin to lose weight, you'll want to make adjustments to your calorie needs, especially if your weight loss plateaus. Additionally, incorporating resistance training as part of your exercise regimen will help you to maintain and build muscle, which boosts your metabolism.

Cutting more calories to reach your goal faster isn't a great idea. As mentioned earlier, sure, losing 5 pounds a week sounds efficient, but the calorie deprivation and extensive exercise it would take for most of us to reach that goal is exhausting, difficult to maintain and, quite frankly, unhealthy.

One way the "more is better" approach is counterproductive is by slowing your metabolism. When you drastically cut your calories, your body slows down in an attempt to conserve energy ("starvation mode"); the opposite of what you're looking for when trying to lose weight.

An August 2016 study published in Obesity looked at the long-term outcomes of The Biggest Loser contestants, known for weight-loss success as a result of significant calorie restriction and excessive exercise regimens. The study found that, immediately following the competition, the contestants' weight loss was significant but they were naturally burning about 600 calories less than when they started. And six years after the competition, their metabolisms had slowed even further.

A slowed metabolism as a result of cutting too many calories too quickly can happen in the short-term, too. An older study, published March 2006 in Environmental Health and Preventative Medicine, restricted daily intake to 1,462 and 1,114 calories in two groups of people over four days. Both groups of people lost the same amount of weight, but the lower-calorie group had a greater reduction in their basal metabolic rate (13 percent) compared to the other group (6 percent reduction).

You also run the risk of nutritional deficiencies if you're not getting enough calories and ultimately eating enough food. According to Harvard Health Publishing, women shouldn't dip below 1,200 calories per day, and men shouldn't consume less than 1,500 calories per day unless you're working with a healthcare professional.

The majority of people can use the Dietary Guidelines for Americans to determine how many calories they should be eating each day based on their sex, age and activity level. And if you're trying to lose weight initially, you can subtract 500 to 750 calories from that number to get you started, then adjust as needed as you go. But keep in mind that cutting that amount per day from your diet might not be appropriate for everyone, especially if it you puts you below the 1,200- or 1,500-calorie thresholds mentioned earlier for women and men, respectively.

To make it even easier on yourself, you can download the MyPlate tracker to determine your daily calorie needs to meet your specific goals. It also makes it easier to update your needs as your weight and exercise regimen change.

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If You Want to Lose Weight and Keep It Off, This is the Magic Number of Calories to Cut Every Day - LIVESTRONG.COM

Anna Jones, Guest columnist Published 3:47 p.m. ET Nov. 25, 2019

For breast cancer awareness month, Anna Jones prepared salmon and asparagus foil packets and red cabbage and apple slaw.(Photo: Tori Schneider/Tallahassee Democrat)

I have been teaching from a non-diet, weight-inclusive point of view for a long time but discovered through learning more about intuitive eating that I'm not the only health care practitioner who teaches this way.

Not only are there many dietitians and therapists who are trained and certified to teach from this same perspective, it is also strongly supported by scientific research.

Intuitive eating has been around for years. If the term is new to you, intuitive eating was created by two dietitians, Evelyn Tribole and Elyse Resch in 1995, so it's not actually a new concept, but one that has sort of caught on lately.

The authors define intuitive eating as "an approach that teaches you how to create a healthy relationship with your food, mind, and body where you ultimately become the expert of your own body."

It is a weight-neutral, evidence-based model (meaning there is scientific evidence, not just opinion, to support it) with a validated assessment scale. There are around 100 studies supporting its efficacy to date. It is a non-diet approach that emphasizes internal cues and listening and paying attention to our bodies over external diet rules.

The non-diet part of intuitive eating refers to taking the focus offthe scale and other rules and restrictions and putting it on health promoting behaviors, improving body image, and finding peace and enjoyment with food.

It is a process or framework that teaches a different approach to eating and our bodies than the typical weight-centered approach that many of us turn to over and over without success.

In the diet culture,eating is viewed as a moral statement with many labels on foods such as "good" and "bad." Certain foods choices and ways of eating are demonized while others are praised and deemed right and acceptable. Thinness is viewed as the only acceptable body type regardless of genetics and weight loss is promoted at all cost.

In contrast, with intuitive eating and weight-inclusivity the focus is shifted to honoring health, not just our physical health, but also our emotional and mental health. Food and our choices are not viewed from an ethical, right or wrong, perspective, but instead are based on choice, preference, and enjoyment.

With this shift choices are guided by internal awareness, non-diet nutrition knowledge, and movement for wellness, not based on counting calories or points, diet rules and restrictions, and guilt. All body types are viewed as not only acceptable but respected and treated with compassion and care.

We are all born intuitive eaters. As babies and kids, we have the innate ability to listen to our bodys cues and eat what our bodies need. When a baby is hungry, they will let you know and when they are full they have the instinctual ability to stop eating.

Over time though many factors such as family upbringing, genetics, environment, and exposure to diet culture beliefs and rules can confuse or disrupt our ability to trust ourselves.

We get so discombobulated that we get to a point where we dont think we can function without someone else telling us what, when, and how often to eat.

In todays diet focused world many of us areused to turning to the next book or new plan or fad diet to find health, but with intuitive eating you are the expert of your health and your body, as you should be.

Of course, there is room for learning and gaining new information and ways to care for yourself in regard to nutrition, movement, stress reduction and sleep.

The beauty of intuitive eating is that there is no pass or fail or good or bad. Those ideas and notions only make eating and food stressful and set us up to feel like a failure. How often do you start a diet, eat the wrong thing, feel like youve failed and go off the diet?

I was talking with a new client the other day who had this exact experience. She had started Whole30 and stayed with it for two weeks and then had a wedding to go to and didnt want to miss out on all the yummy food so went off her diet and didnt start it back after that weekend.

When I asked her why she didnt restart after the wedding she said with Whole30 once you go off you have to start all over again and she just didnt feel like dealing with it. So, basically your punishment with that plan iswell you screwed up, despite all your hard work, go back to the beginning. So annoying and frustrating.

Ive talked to countless clients and friends who have experienced this same scenario and instead of directing their frustration at the diets and diet industry, they blame themselves. With intuitive eating you learn to let go of the regret, guilt, and shame associated with eating and start to listen to your bodys innate cues for hunger, fullness, satisfaction, and pleasure to better meet your physical and psychological needs.

It really is a whole different way of approaching food and taking care of our bodies and minds. It is a process but is well worth the time and effort.

The positive benefits of intuitive eating are seemingly endless. Here is a list of just a few benefits that have been identified in the many studies done on intuitive eating.

Higher HDL (good) cholesterol

Lower triglycerides

Lower rates of emotional eating

Lower rates of disordered eating and eating disorders

Higher self-esteem

Better body image

More satisfaction with life and less preoccupation with diets and your body

A sense of optimism and well-being

Proactive coping skills

Higher likelihood to exercise because it feels good

The intuitive eating assessment is a good place to start to get an idea where you stand on whether or not you are an intuitive eater. You can find a quick assessment on my website AnnaJonesRD.com under the Intuitive Eating tab to see where you stand.

These are some signs though that may indicate that you are NOT an intuitive eater:

You often label foods as good and bad

You get mad at yourself or feel guilty for eating something unhealthy

You follow strict rules that dictate what/when/how much to eat

You eat when you are stressed, bored, lonely, anxious, depressed, or stressed

You often use food to help you soothe negative emotions

You dont trust yourself to know what, when, and how much to eat

You weigh and measure your food

You count calories, carbs, protein, fat, or points

The framework of Intuitive Eating is based on 10 guiding principles. They are not rules, but instead basic principles that you can incorporate at your own pace. Each one builds on the other in helping people change their perspective on eating and build a healthier relationship with food.

Reject the diet mentality

Honor your hunger

Make peace with food

Challenge the food police

Respect your fullness

Discover the satisfaction factor

Honor your feelings without using food

Respect your body

Exercise feel the difference

Honor your health with gentle nutrition

The best resource for learning more about becoming an intuitive eater is the book by Tribole and Resch, "Intuitive Eating." There is also "The Intuitive Eating Workbook" that can be really helpful in personalizing and individualizing the concepts, beliefs and ideas.

I recently added to my credentials and became a Certified Intuitive Eating Counselor. With this certification I have even more skills and knowledge to help clients have a healthy relationship with food, get off the diet roller coaster, and tune into their body's own wisdom to help guide them.

As a Certified Intuitive Eating Counselor, I work with clients to process through and unlearn old diet mentality thinking and relearn the freeing and empowering concepts of intuitive eating to ultimately find peace with food and their bodies.

Its one thing to conceptually understand intuitive eating, but it is a process to put it into practice and having an expert guide can be helpful.

I have also become a huge fan of podcasts, specifically ones about intuitive eating. I like to listen to them when I am driving. I share them often with clients too. One client that I recommended podcasts to decided to start with episode 1 of the Body Kindness podcast and listen to all the episodes and has been loving them.

If you are like so many others and are just exhausted from dieting, restriction, deprivation and worrying about your weight, maybe consider what it would be like to stop the madness and try something new.

Food is meant to be savored and enjoyed and our bodies are amazing and deserve respect and love. It is possible to enjoy food and respect our bodies and actually be healthier for it.

Anna Jones(Photo: Anna Jones)

Anna Jones is a registered dietitian. Visit her website atannajonesrd.com.

Podcasts are a great way to hear an introduction to the concept of intuitive eating and see if it resonates with you. A few that I would highly recommend with some specific episodes that I think are fantastic:

RD Real Talk with Heather Caplan

Episode #86: Wait, but what IS Intuitive Eating? with coauthor, Evelyn Tribole

Food Psych with Christy Harrison

Episode #157: The Truth About Weight Science

You Can Eat With Us with Cara Harbstreet

Episode #2: Rachael Hartley & an Intro to Intuitive Eating

Body Kindness with Rebecca Scritchfield

Read or Share this story: https://www.tallahassee.com/story/life/wellness/2019/11/25/intuitive-eating-takes-fresh-approach-healthy-relationship-food/4223309002/

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Intuitive eating takes fresh approach to healthy relationship with food - Tallahassee Democrat

A new study has found that a plant-based diet plays a role in preventing cognitive decline. The study, published in the American Journal of Clinical Nutrition, looks at how diet affects risk of cognitive impairment in Chinese adults. Alzheimers disease and dementia plague 5 million Americans, according to the Centers for Disease Control and Prevention (CDC). As the population continues to age, this number will grow. Lifestyle factors including diet, exercise, drugs and alcohol play a role in determining health. This new study suggests that a plant-based diet, meaning one low in animal-products and high in fruits, whole grains and vegetables lowers the risk of cognitive decline. In the study, some participants followed the healthful plant-based diet index, along with five other healthy diets.Research found that those that followed one of the five prescribed diets were 18-33% less likely to develop cognitive issues. Professor Koh Woon Puay, of National University of Singapores (NUS) Saw Swee Hock School of Public Health and the Duke-NUS Medical School, was the principal on the study. Professor Puay said of the findings, Our study suggests that maintaining a [healthful] dietary pattern is important for the prevention of onset and delay of cognitive impairment. Such a pattern is not about the restriction of a single food item but the composition of an overall pattern that recommends cutting back on red meats, especially if they are processed, and including lots of plant-based foods (vegetables, fruit, nuts, beans, whole grains) and fish. Plant-based diets are known to help chronic inflammation, heart health, allergies, gut health and more! For those of you interested in eating more plant-based, wehighly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest meatless, plant-based, vegan and allergy-friendly recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about theenvironmentalandhealth benefitsof aplant-based diet. Check out the following resources and dont forget to check out our plant-basedhealth,foodandrecipesarchives for our latest content: For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high quality content. Please consider supporting us by donating!

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Plant-Based Diet Linked to Improved Cognitive Health - Market Research Feed