High blood pressure happens when the force of blood pushing against a persons artery walls is consistently too high. Over time, the force and friction of high blood pressure damages the delicate tissues inside the arteries. This can lead to deadly cardiovascular complications. Fortunately, making simple dietary tweaks can lower a persons reading and according to experts there is a diet one can follow to help keep blood pressure readings normal.

What a person eats could majorly affect their chances of getting high blood pressure.

A healthy eating plan can both reduce the risk of developing high blood pressure and lower a blood pressure that is already too high.

For an overall eating plan, experts agree that the Dietary Approaches to Stop Hypertension (DASH) diet can help with the condition.

READ MORE: High blood pressure: Add this oil to your diet to lower your reading

The DASH diet contains foods that are low in saturated fat, total fat, cholesterol and high in fruits, vegetables and low fat dairy foods.

The DASH diet includes whole grains, poultry, fish and nuts and how low amounts of fats, red meats, sweets and sugary beverages.

The diet is also high in potassium, calcium and magnesium, as well as protein and fibre.

Eating foods that are lower in salt and sodium also can help in reducing blood pressure.

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Cut down on salt

An important part of healthy eating is choosing foods that are low in salt and other forms of sodium.

Using less sodium is key to keeping blood pressure at a healthy level. The recommended daily amount of salt intake is that it should not be more than 2.4 grams of sodium.

This equals to 6 grams of table salt a day.

For those who suffer with high blood pressure, your GP may recommend having less than that.

Choosing the right foods to help with lowering blood pressure

For those who have high blood pressure, paying close attention to food labels is key.

Sodium is found naturally in many foods. But processed foods account for most of the salt and sodium one consumes.

Processed foods that are high in slat included regular canned vegetables and soups, frozen dinners, lunchmeat, instant and ready-to-eat cereals and salty chips.

Its strongly advised that one should check food labels to help choose which products contain less sodium.

Alongside eating a healthy diet, the NHS recommends regular exercise to prevent or reduce high blood pressure.

It states: Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition. Regular exercise can also help you lose weight, which will also help lower your blood pressure.

"Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.

"Physical activity can include anything from sport to walking and gardening.

Limiting alcohol intake, losing weight, cutting down on caffeine, stopping smoking and getting a good nights sleep are also recommended.

Read more:
High blood pressure: What is the best diet to follow to help lower readings? - Express

For decades, NIH had awarded special grants to teaching hospitals and academic institutions so these research centers could hire trained staff like nurses and dieticians, and maintain beds for participants in clinical trials. These centers conducted rigorous, highly controlled feeding studies and other research that profit-driven industries like drug or food manufacturing wouldnt benefit from funding. They also attracted young researchers who didnt have enough resources to recruit and pay staff or rent out a facility.

There are certain kinds of research that is done nowhere else, like nutritional research, said David Nathan, director of the clinical research and diabetes centers at Massachusetts General Hospital and a professor at Harvard Medical School. Pharma doesnt support that because there is no drug to be sold.

Before the elimination of these clinical research center grants, Mario Kratz, an associate professor in epidemiology and medicine at the University of Washington, said he could conduct a well-controlled dietary intervention study in which all food was provided to participants over four months for about $12 a day per person. Now, because he has to pay for the facility and research staff salaries, the cost has shot up tenfold.

Theoretically, investigators could request this higher amount from NIH directly to pay for a specific research project. However, most NIH grants are effectively capped at $500,000 a threshold that has not increased in a decade and are no longer sufficient to cover the costs of most clinical feeding studies.

It has made it impossible for me and my colleagues to propose these types of studies, said Kratz, who also works at the Fred Hutchinson Cancer Research Center in Seattle, where he studies dietary interventions and cancer prevention. Its now cost-prohibitive. I think nutrition feeding studies were an unintended casualty.

Clinical nutrition research faced another potential blow earlier this year. NIH leadership in May proposed closing the only metabolic research unit at NIH headquarters in Bethesda, Md. The unit that was on the chopping block has a kitchen for preparing and measuring meals, private rooms where people can stay overnight for extended periods of time and be observed, as well as specially trained research staff, including nurses who prevent people from smuggling food in or out of patients rooms a crucial role, considering high-calorie contraband could throw off a studys results.

It housed a recent high-profile clinical trial that was the first to demonstrate a cause-and-effect relationship between ultraprocessed foods and weight gain. For the study, published in the journal Cell Metabolism in May, researchers designed two diets that had the same levels of calories, carbs, fat and protein. The only significant difference was whether the foods were unprocessed or considered ultraprocessed: spinach salads with chicken, apples, bulgur and homemade dressing were designated the former; foods like canned ravioli and white bread were the latter.

The participants had no underlying health problems and were randomly assigned to one of the diets for the first half of the study, and to the other for the second half. The study was a month long and levels of exercise were held constant.

The results were a breakthrough: Those on the ultraprocessed foods diet on average ate 500 more calories each day, causing weight gain, compared with those eating unprocessed food, who lost weight on average. Previous research looking at this question had shown that processed food was associated with weight gain, but this study showed definitely that processed food caused weight gain.

Around the same time the landmark study was published, NIH proposed closing its metabolic research unit, sparking pushback from the scientific community. In a letter to the agencys leadership in June, the American Society for Nutrition and The Obesity Society argued the closure would imperil important research. The proposal indicates that nutrition research is not considered a prominent area of scientific pursuit at NIH, ASN wrote.

NIH said there is no current plan to close the research unit.

There has been discussion about relocating the capabilities of this unit, the agency said in a statement. This would require a great deal of additional planning, communication, and coordination to ensure that the important research done there would not be adversely affected.

Kevin Hall, an intramural researcher at NIH focused on nutrition and obesity and the lead author of the ultraprocessed food study said in an interview that the agency in 2017 also shrunk the number of beds in the metabolic ward from 10 to seven to make room for other research.

NIH has just one other similar metabolic facility at a branch in Phoenix, which studies determinants for obesity and diabetes. That facility has 15 beds.

Having fewer beds means it takes researchers much longer to run such highly controlled trials, because they have to stagger their overnight patients. Halls processed food trial, for example, took roughly eight months to complete, even though it included only 20 participants.

Hall thinks the nutrition field needs more of these in-patient trials to settle some of the thorniest debates over nutrition. Otherwise, researchers dont know with certainty what people actually ate, he said.

"You're not studying the diet at all, Hall said. You're studying the effect of the advice.

BY THE TURN of the 20th century, the Department of Agriculture had begun exploring how proper nourishment could help both farmers and an increasingly urban population. Nutritionists identified milk and fruits and vegetables at the time luxury products as protective foods for good health. They made great strides in understanding vitamin deficiencies, helping to largely eliminate diseases like rickets, scurvy and pellagra in the United States by World War II.

Still, by 1940, with the looming possibility of Americas entry into the war, 40 percent of recruits were deemed unfit to serve because they were underweight or malnourished. President Franklin D. Roosevelt convened an emergency conference that led to the first federal diet recommendations and an expansion of USDAs school lunch program and food stamps, now known as the Supplemental Nutrition Assistance Program.

Nutrition wasnt thrust into the national spotlight again until the late 1960s and 1970s, after a CBS News special on hunger in America raised alarm. Sen. George McGovern, a Democrat from South Dakota, formed a special committee to respond to the large number of poor people who were malnourished. The Nixon administration exactly 50 years ago this winter also organized a White House conference to lay the foundation of national nutrition policy based on need, not agricultural subsidies, wrote one organizer.

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How Washington keeps America sick and fat - Politico

As anyone who's tried to build muscle or lose belly fat will attest, there's far more to creating your ideal body shape than nailing workouts 24/7. Rather than a quick, concentrated effort, it can take weeks, months and years to find your rhythm and a structure that works for you. There is one habit, though, that can rapidly speed-up your progress: counting macros. Whether you're bodybuilding, on the keto diet, looking to lose weight or trying out IIFYM (If It Fits Your Macros), counting calories and macros can help you make progress at a rate you've not seen before.

On the surface, the process is simple stick to a certain amount of calories and you'll either lose, maintain or gain weight. Dig a little deeper, though, and you'll discover a sweet science that can be tweaked and tuned to suit your training schedule. Below, we walk you through everything you need to know about counting calories and macros, and how to calculate a method that will work for you. Because there's more to nailing your diet than a half-arsed scan of the ingredient list.

Panagiotis Kapetaneas / EyeEmGetty Images

Macronutrients are the bulk of the matter that make up the energy content of every piece of food you've ever eaten. Protein, carbohydrates and fat are the three "macros" in your food, all contributing to the overall calorie count in different ways.

Each macronutrient is measured in grams and calories, which will contribute to your daily goal. By tweaking the quantity of each macro, you can fuel your body for any type of training or workout whether you're prepping for a photoshoot or fuelling up for an endurance race. By counting your macros and paying attention to what's in your food, you'll also learn how to get more specific about why you're not losing as much weight or gaining as muscle as you'd like.

Then, using the instructions below, you can tweak your diet to really get granular on your gains. Firstly, though, a disclaimer on following diets and tweaking your food intake:

"While macros can really help get you where you want to be, it's still important to make sure you get enough of the "micros" too. Micronutrients are vitamins and minerals that are used as catalysts and co-factors in reactions: nothing can happen without these nutrients. So if you want oxygen to be carried to vital organs then you need iron. If you want better skin, then you need vitamin C and zinc. Getting a balanced and varied diet can be the success or failure of any kind body composition venture. Counting macros can be really time consuming and somewhat difficult getting your food to match, but if it isn't for you, don't worry there are other ways. If things don't seem to be working with your plan, go and see a dietitian or qualified nutritionist who can help you tweak your diet." - Jo Travers BSc RD MBA

Protein is made of large-chain amino acids and are the most essential macronutrient when it comes to building and maintaining muscle. Examples of high-protein foods include: fish, chicken, beef, greek yoghurt, tempeh, cottage cheese, jerky, eggs, lentils, tofu and more.

Often misjudged as weight loss enemy #1, carbohydrates play an incredibly important role in your bodily functions. Carbohydrates are the most important energy source for your body, which converts the macro into glucose to fuel your organs and your muscles. It's exactly why endurance athletes and highly-active individuals will have a high carbohydrate diet. You'll find carbohydrates in rice, pasta, bread, grains, vegetables, fruit, sugar and more.

But, you also need to be aware of the difference between 'simple' and 'complex' carbohydrates. Simple carbohydrates are found naturally in some foods like fruit and milk, and foods with added sugar like biscuits, sweets and cake. The NHS advises that men consume under 70g of simple sugars a day. Complex carbohydrates, however, refers to starches found in bread, pasta, rice, potatoes and other food sources.

Don't be fooled fats are actually healthy. Healthy fats make up the outside layer of all cells, with fatty acids (such as omega-3) responsible for keeping the body working. You'll find healthy fats in oily fish, avocados, nuts, dairy products and animal fats. Despite what anti-fat diet products will tell you, a small amount of fat is an essential part of a healthy diet. For example, fat helps the body absorb Vitamins A, D and E and help maintain energy levels. Unsaturated fats, such as olive oil, avocados and nuts, help protect your heart by maintaining 'good' levels of cholesterol.

Simply put, macro calculators are a way of identifying how many calories you should be eating daily to support your goal. Whether that's weight-loss, muscle gain or purely maintenance of your current weight, it pays to know what your number is and everyone's is different. Below, we've included ways to count your macros according to your goal, but let's get one thing clear.

While the majority of food and training plans work by cutting calories overall, an approach that many neglect is counting the macros that form the calories themselves. It's a key part of nutrition and weight management that is often overlooked.

Calories, firstly, are the amount of energy that food or drink is measured in. When we consume more calories, our body stores the excess energy as fat, leading to weight gain. Currently, the NHS recommends a daily limit of 2500kcal for men to maintain a healthy weight.

Macros on the other hand, are the different types of macronutrients that make a type of food. Most foods will lean towards one type of macro high-protein foods are lower in carbohydrates, for example and will contribute to your overall calorie count.

Remember, though, that all calories are technically the same. 500 calories of fruit is the same as 500 calories from pizza your body doesn't care and will process it all the same. Obviously, you won't get the same nutritional benefits from the 500 calories of pizza, though not all things are equal.

Still with us? Great. Here's how to nail your first intro into counting calories and monitoring your macros.

First, you'll need to work out your BMR. Your basal metabolic rate is the number of calories you take and burn each day at rest. Your BMR factors in several things your weight, activity level and gender to give a final figure.

The most popular way to estimate your BMR is through the 'Harris-Benedict' formula, which uses weight, height, age and gender to identify your BMR. By identifying this figure, it can help you gain, lose or maintain weight. Here's how to find yours:

655 + (4.35 x your weight in pounds) + (4.7 x your height in inches) (4.7 x age)

Using a 30-year-old, six-foot and 85kg (187lb) male as an example, you'll get the following results.

655+(4.35x187)+(4.7x72)-(4.7x30)= 1665.85

So, our example male will burn approximately 1,665 at rest, by doing absolutely nothing. This, however, is where the current activity level will come into play. You can identify yours by multiplying the total calorie count (above) by the following method:

With most thirty-somethings hitting the gym or exercising around three times a week, we can use the 'moderate exercise' figure in our example. Multiplying the BMR by the activity level will give a total calorie count called your TDEE your total daily energy expenditure.

1,665 x 1.55 = 2,580.75

So, our example man will need 2580 calories a day to maintain weight. To lose weight, cut this count by no more than 15 per cent for manageable weight loss. To gain, up it by the same amount for steady weight-gain. Now, however, you'll need to work out how to split the calories to meet your goal. A popular splitting method is cutting this main number up by a 40/40/20 per cent rule in protein, carbs and fat respectively. SAYS WHO?!

There is no optimal ratio. Some people do well on lower-carb plans, and some people do well on lower-fat. It all depends on the individual, says Brad Schoenfeld, Ph.D., director of the Human Performance Lab at CUNY Lehman College. The scientific literature is very clear that getting proper amounts of protein is the most important thing to maximise muscle and improve body composition.

"Getting proper amounts of protein is the most important thing to maximise muscle"

Using the 40/20/20 rule, the diet will look like this:

To find the specific macro amounts, divide each macronutrient according to the calories per gram.

Of course, not all methods are created equally and a method such as the above may not work for everyone, especially if you plan to start bodybuilding.

Most bodybuilders will want want to carry more muscle and less fat and will probably exercise more than the average Joe. Both of which means that our example male should prioritise protein and carbohydrates. A 2014 study found that consuming up to five-and-a-half times the RDA of protein had no effect on body composition in resistance-trained individuals.

Generally, a surplus of 250kcal a day is enough to fuel muscle gain, according to nutritionist Melina Jampolis. However, lifters can only build approximately 230g of extra muscle a week, leading to unused calories and energy being stored as fat.

If that sounds like a lot, you're definitely right around two grams of protein per kilo of bodyweight is suitable (and safe) for building muscle. As the example male is 85kg, the calculation suggests that a figure of 170g is suitable for muscle-building. Similarly, the carbohydrate content would be the same, as it carries the same amount of calories per gram as protein and healthy fats would occupy the remaining calories. For an example, it would look like this:

Macros for Bodybuilding: C:177, P:177, F: 67.

When it comes to losing belly fat and unwanted paunch in other areas, you won't need to crunch the numbers as much as our other examples. Simply, you need to put your body in a caloric deficit where your body burn mores calories than it's consuming. A calorie deficit is shredding 101: so it pays to know your macros for weight loss. Here's how it works.

As aforementioned, cutting your daily calorie count by 15 per cent is enough to put yourself into a caloric deficit. Using our moderately active 85kg man as a continued example, he would need to cut his 2,580 the TDEE we found above by 15 per cent. The result is 2,125 calories. Sticking to the same split and avoiding the temptation to cut carbohydrates, his macros would be the following:

Macros for Weight Loss: C: 212 P: 212 F: 159g

As a Men's Health reader, you've probably heard of the ketogenic diet. It's a low-carb, high-fat and high-protein diet that promises to erase inches from your waist while still helping you build muscle. By going 'keto', you're putting your body into a metabolic state called 'ketosis', which facilitates weight loss by altering the way your body is fuelled.

By slashing your carbohydrate intake, your body becomes starved of glucose and sends a signal to your brain to start using ketones compounds in your liver created by fat stores to keep things running. The theory, your body switches into a fat-burning furnace.

But, if you're keen to count macros on your keto diet, then your ratio will probably look a little different. It's thought that, if you're doing keto, approximately 55 per cent of your calories need to come from healthy fats which explains 'keto' breath, but let's not go there ideally from nuts, eggs, avocados and meat. For the remaining 40 per cent, opt for 35 per cent protein and 10 per cent carbohydrates. Here's the breakdown of a 2000 calorie diet:

Counting Macros on Keto: Cal: 2000, C: 200kcal or 50g, P: 700cal or 175g F: 1100cal or 22g

MyFitnessPal, available on iOS and Android devices, is probably the most popular method of helping people calculate their macros for weight loss, bodybuilding, keto and much more. There are two version of MyFitnessPal free and 'premium' but the zero-cost option is perfectly suitable for anyone looking to get started with their macros.

Other apps, such as Fitocracy or Macrostax, offer similar benefits but can 'gamify' your weight loss or muscle gain mission. Our advice? Stick to MyFitnessPal to keep things simple.

With great macro knowledge, comes great responsibility. Now that you're armed to the teeth with nutritional know-how, you'll want to invest in a kitchen gadget or two to make light work of your muscle food. Here are a few we love:

Electronic Cooking Food Scale with LCD Display

9.99

When it comes to counting your macros, weighing your food is invaluable. It keeps you honest with your portion control and helps you understand how much food you'rereally eating

Leakproof Bento Box 2 Tiers Bento Lunch Box with Reusable Cutlery

14.99

Take your new muscle-friendly recipes to work and away with PuTwo's leakproof bento box. You don't have to worry about any spillage or unwanted liquids sloshing around your bag.

Nutrient Extractor and High Speed Blender, 8 Piece Set

54.99

Whether you need breakfast in a rush or just want to add more bang to your protein shake, a Nutribullet is a must in any muscle-friendly kitchen.

Let's Make Measuring Cups and Spoons Set

5.99

Measure rice, pasta, liquids and much more with this multi-set of measuring cups and spoons.

Fit Men Cook: 100 Meal Prep Recipes for Men and Women

Kevin Curry of Fit Men Cook fame has mastered the meal prep game and now, with his new cookbook, wants to help you. Move over, Joe Wicks.

George Foreman Steel Health Grill, Five Portions

29.99

Because oven cooking isso last year, George Foreman's handy kitchen appliance lets you grill up to five portions of food in one go making macros and meal prep a whole lot easier.

Maximuscle Protein Shaker, 700 ml

3.50

Because every man needs a new protein shaker every few months do your housemates, family and colleagues a favour by binning your old stinky shaker.

Power Tower, 180 x 3 ml

4.75

Keep your supplements, protein,BCAAs and more safely stowed away inMyProtein's supplement 'power tower', giving 180ml of room in each separate tub.

Read this article:
Macros: Your Complete Guide to Counting Them - Men's health UK

High blood pressure means a person's blood pressure is consistently too high and that their heart has to work harder to pump blood around their body. It is easy to ignore high blood pressure as the condition doesnt reveal any symptoms initially, but, if left untreated, it can lead to heart and circulatory diseases such as heart attack or stroke. Lifestyle factors strongly influence a persons risk of developing high blood pressure, with poor diet being a key contributor.

Salty foods are particularly risky, as Blood Pressure UK explained: Salt works on your kidneys to make your body hold on to more water. This extra stored water raises your blood pressure and puts strain on your kidneys, arteries, heart and brain.

As the health body explains, an adult should eat no more than six grams of salt a day, but most people eat much more than this.

The problem often lies in hidden salts, which are found in processed foods such as bread, biscuits and breakfast cereals, and prepared ready meals or takeaways.

While it is important to cut down or avoid processed foods altogether to lower blood pressure, certain dietary choices have been shown to lower a persons reading.

READ MORE:High blood pressure: Five exercises proven to lower your reading

Studies suggest including pumpkin seed oil in ones diet can help to lower blood pressure and promote good heart health.

Animal studies investigating the effects of pumpkin seed oil on high blood pressure have shown that pumpkin seed oil may reduce high blood pressure and high cholesterol levels major risk factors for heart disease.

Research also suggests that pumpkins ability to increase nitric oxide generation in a persons body may be responsible for its positive effects on heart health.

Nitric oxide is a compound in the body that causes blood vessels to widen, and narrowing blood vessels is the primary cause of high blood pressure and its associated risks.

DON'T MISSHigh blood pressure: A certain tasty treat could help lower your readings[TIPS]High blood pressure: Add this supplement to drinks to lower your reading [TIPS]High blood pressure: Add this juice to your diet to lower your reading[TIPS]

Pumpkin seed oil can be taken in supplement form and Holland Barrett recommends taking one to three 1000mg soft gel capsules daily, preferably with meals.

Certain snacks have also been linked to lowering a persons blood pressure, including walnuts, according to a study published in the Journal of the American Heart Association.

In a randomised, controlled trial, researchers examined the effects of replacing some of the saturated fats in participants' diets with walnuts.

They found that when participants ate whole walnuts daily in combination with lower overall amounts of saturated fat, they had lower central blood pressure.

Saturated fats can raise cholesterol levels, and too much cholesterol in a persons blood can build up on the sides of a persons arteries, narrowing them and increasing their risk of a heart attack or stroke.

It is therefore important that people swap out saturated fats for unsaturated fats, such as nuts, as unsaturated fat helps to improve blood cholesterol.

In addition, another way to lower blood pressure and keep cholesterol levels in check is to try to eat fish at least two to three times a week, advises Blood Pressure UK.

The health site said: Oily fish is rich in Omega-3 essential fatty acids which may help reduce blood pressure, reduce the tendency of blood to clot, regulate the rhythm of your heart beat and reduce triglyceride levels.

It is also important to exercise regularly to reduce the risk of developing high blood pressure, and if a persons blood pressure reading is already high, exercise can help a person lower it.

As Mayo Clinic explained: Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

Furthermore, becoming more active can lower your systolic blood pressure by an average of four to nine millimetres of mercury (mm Hg) - thats as good as some blood pressure medications, notes the health body.

High blood pressure is measured with two numbers - systolic and diastolic. Systolic is the highest pressure when your heart beats and pushes the blood round your body and diastolic blood pressure is the lowest pressure when your heart relaxes between beats.

As Blood Pressure UK explained: Systolic blood pressure is more important than diastolic blood pressure because it gives the best idea of your risk of having a stroke or heart attack.

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High blood pressure: Add this oil to your diet to lower your reading - Express

NEWNAN, Ga. (WXIA) Lori Wood is an Intensive Care Unit nurse at Piedmont Newnan Hospital in Georgia.

Officials with Piedmont last month honored her with the Piedmont Healthcare President's Award after she made a life-saving decision to help a 27-year-old man who otherwise would have a death sentence.

Jonathan Pinkard has high-functioning autism and last year was rushed to the hospital after collapsing at work, according to a video from Piedmont.

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Jonathan lived with his grandmother until her death in 2012. His mom lives in a rehab facility.

After he was rushed to the hospital, Jonathan learned that he needed a transplant, but because he did not have a support system, he was not eligible for one.

"One of the requirements is that you have to have someone to care for you afterwards," Wood told The Today Show.

Those on transplant lists are required to have a support system to help ensure he follows a healthy lifestyle, including keeping up with a proper diet, exercise and regimen of immunosuppressive drugs so that the new heart would not be rejected by his body.

Wood said that after knowing Jonathan for two days, she asked him if she could become his legal guardian.

"I had to help him. It was a no-brainer," she said. "He would have died without the transplant."

She didn't know anything else about Jonathan when he moved in, but the two bonded very quickly over football and "Family Feud."

Jonathan calls Wood "Mama," he told Today.

She monitors his many medications some 34 each day. She also takes him to his doctor's appointments. In addition, she is helping him to improve his credit score and teaching him the life skills he needs to live independently.

"She treats me like one of her sons," he said. "I am truly thankful for that."

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ICU nurse adopts man with autism so he can receive a new heart - 10TV

They've been called the "sleepless elite".

Barack Obama, Julia Gillard and Elon Musk would get six hours a night. Richard Branson functions on five. Four hours were sufficient for Margaret Thatcher and Marissa Mayer.

And Donald Trump apparently has a measly three.

They're the stories that make you ponder your own sleep habits: "If they can govern a country or run a multibillion-dollar business on under seven hours, why do I feel like I've been hit by a train?"

READ MORE:* Why a strict bedtime is the key to sleep success* Ahem: CEOs who golf too much are worse at their jobs* A lifetime of sleepless nights

And then there are the people in your own life perhaps a friend, a colleague, a boss who proudly proclaim to get five hours a night and still manage to fly up the career ladder.

Meanwhile the rest of us mere earthlings enter a panic every Sunday evening about not getting the recommended seven to nine hours a night.

AP

Former President Barack Obama, Julia Gillard and Elon Musk would get six hours a night.

People who sleep six hours or less a night are referred to by experts as "short sleepers". But do some people really need less sleep than others to function well?

The short answer is yes, according to Sleep Health Foundation chair Dorothy Bruck, but true natural short sleepers are a rare breed, estimated to make up only about one per cent of the population.

That's because most people who claim to be short sleepers are in fact sleep deprived.

The Sleep Health Foundation's 2016 survey found 12 per cent of Australian adults slept less than 5 hours before work days. Of those, three-quarters admitted to having two or more sleeping difficulties or daytime symptoms.

Many people claim they sleep less than six hours without consequences but when researchers look at them closely, they find the opposite.

That leaves a quarter who didn't complain of negative impacts due to short sleep. But Professor Bruck says it's highly likely the majority of these are not doing as well as they think they are.

"Many people claim they sleep less than six hours without consequences but when researchers look at them closely, they find the opposite."

Telltale signs that someone isn't getting enough sleep include guzzling down caffeine or playing catch-up on weekends and holidays. A true short sleeper wouldn't rely on coffee and would continue the same sleep habits regardless of the day of the week because they are naturally efficient when they hit the hay.

It means they manage get the same amount of deep, restorative sleep in six hours or less as the rest of us would in eight hours.

Researchers are still trying to identify what makes somebody a natural short sleeper, but findings are suggesting it is genetic. Studies out of the University of California have identified two types of gene mutations that promote natural short sleep.

Some common traits have also been noted for reasons that are unclear, with short sleepers tending to be more optimistic, more energetic, better multi-taskers and more pain resilient.

But aspiring to become a short sleeper would be a fruitless pursuit. Australasian Sleep Association President Alan Young says that for the vast majority of us, short sleep is not an ingredient for success.

"[Short sleep] is probably a genetic disposition, but for the rest of society who don't have those particular genes it's actually very unhealthy to deprive yourself of sleep," Associate Professor Young says.

"Adults who are sleep deprived have higher rates of absenteeism from work, their work performance is worse and there are higher rates of work accidents."

Negative effects from lack of sleep are wide-ranging, from impaired memory and concentrationto mood swings and irritability. Sleeping six hours or less is also linked to chronic illnesses such as obesity, type two diabetes, cardiovascular disease and depression.

"Don't believe everything you hear because there are people who say they sleep 4-6 hours a night and are perfectly fine, but often their perception of how they are functioning is incorrect," Professor Young says.

"Almost every adult needs 7-9 hours of sleep a night to function at their best You shouldn't be chasing less sleep to give time to do other things."

Professor Young says there are many industries, including health and politics, where people wear short sleep "as a badge of honour"."That really needs to stop," he says.

As it is, inadequate sleep affects up to 45 per cent of Australian adults and Professor Bruck says the "sleep machismo" whereby some people glamourise short sleep is not only unhelpful, it's also "really silly".

"We say sleep is one of the three pillars of a healthy lifestyle along with diet and exercise, but some think sleep is uncool and think soldiering on without sleep is praiseworthy," she says.

"It's actually much better to perform at your best, which is only possible if you get the sleep you need. If you're trying to sacrifice sleep for being successful in other parts of your life, that's a completely ridiculous concept."

Her takeaway message is a simple one: "Sleepiscool."

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Getting by on six hours' sleep? Welcome to the 'sleepless elite' - Stuff.co.nz

Joe Wicks is famous for his simple HIIT workouts.

The 33-year-old, who is also known as The Body Coach, shares fitness tutorials with his 763,000 YouTube followers.

And his high intensity circuits are said to work wonders even Adele is a fan of them and credits them for her weight loss.

So how can you see similar results from the comfort of your own home?

In a recent video, Joe revealed details of a 15 minute full body HIIT workout.

In the exercise video, he works up a sweat in the Dubai heat as he puts followers through their paces.

Heres how you can replicate his training regime:

HIIT stands for high intensity interval training.

The cardiovascular exercise aims to get the heart-rate pumping in a short amount of time.

This allows fitness fans to tone up without pumping iron for hours in the gym.

Many swear by HIIT because it is varied and works a variety of different muscles.

As well as working well for weight loss, high intensity interval training can improve cardiovascular health and overall fitness levels.

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Joe Wicks shares 15 minute HIIT workout that could help you burn fat at home - Daily Star

WE are all prone to dropping the odd F-bomb while in the middle of painful gym session.

But now it turns out swearing while you exercise could actually improve your workout.

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A new study, published in the Journal of Psychology of Sports and Exercise, has revealed that shouting expletives increases pain tolerance and triggers an adrenaline response.

And this, in turn, will make you work harder during your fitness session and maximise weight loss.

This revelation comes following a test conducted by researchers at Keele University - who examined the effects of swearing and the effectiveness of the workout.

They carried out two experiments testing participants' performance during a short, intense period on an exercise bike and completing an isometric handgrip test.

Those taking part did the test twice, once swearing during the exercise and once not swearing.

The results revealed that the participants produced more power on the exercise bike and had a stronger handgrip when they were swearing.

The same can also be said when it comes to pain tolerance.

In another case study, Dr Stephens' team asked volunteers to submerge their hand into ice water for as long as they could withstand.

In the first trial, volunteers chose their favourite swear word and repeated it aloud until they removed their hand from the tub of water.

In the second trial, swear words were replaced with common adjectives that would describe household items.

To the researchers surprise, the swear words were more effective at increasing pain tolerance.

Lead researcher Dr Richard Stephen said: "We know from our earlier research that swearing makes people more able to tolerate pain.

Ant Middleton's top tips to stay in shape

SAS Who Dares Wins star Ant Middleton has shared his top tips with us on how to stay in shape.

1. Ditch the gym

You also dont need a gym membership to stay in shape, just go out into the garden or a local park and do some circuits training.

2. Plan to exercise every day

If you plan to work out seven days a week, you will probably end up working out four days a week which is definitely enough to stay in shape.

3. Eat a bit of everything

I think you just need to listen to your body, I personally eat a lot of carbs and protein but this isnt necessarily right for everyone.

4. Focus on mental health

Physical and physiological simulation comes hand in hand, if one suffers it tends to have a detrimental effect on the other.

5. Ditch fad diets

I lead a sustainable lifestyle and tend not to diet, even when I lose extreme weight.

6. Take your time

Its all a gradual process, these extreme weight drops and gains arent good for the body so I let natural run its course.

7. Track your progress

I have had a relationship with Garmin for the past 15 years, since I was in the military to now, the brand is always evolving and changing with the times which is something I love about it.

"A possible reason for this is that it stimulates the bodys sympathetic nervous system.

"That's the system that makes your heart pound when you are in danger."

Despite this, Dr Stephens also discovered that while swearing increased the physical power exerted and pain tolerance, there was no significant increase in the participants heart rates.

One potential theory is swearing was developed as a tool to withstand pain by triggering the "fight or flight" response.

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Dr Stephens said: "Swearing has been around for centuries and is an almost universal human linguistic phenomenon.

"It taps into emotional brain centres and appears to arise in the right brain, whereas most language production occurs in the left cerebral hemisphere of the brain.

"Our research shows one potential reason why swearing developed and why it persists."

See the rest here:
Weight loss: Swearing while exercising really DOES help and will blast belly fat faster - The Sun

Despite having a busy work schedule, the 29-year-old actor is known to never miss out on her gym routine. (Source: Rakul Preet Singh/Instagram; designed by Gargi Singh)

Do you like doing squats? While it is the fastest way to burn fat, it may not be your most loved exercise. Something Bollywood actor and fitness enthusiast Rakul Preet Singh, who shared a video of herself doing side-to-side moving squats, agrees.

She captioned the post on Instagram, Me: lets go easy!! @toughtaskmaster Sure do this ???? #DEATH #mft

This type of squat is known to activate several muscle groups simultaneously, working the legs, glutes and core. While squats help increase performance and flexibility, the side to side movement improves dynamic balance and agility.

The actors training is part of the Stud Training workout a set of high intensity exercises without fancy machines developed by Gladrags Best Body 2003 Harrison James, founder of MFT or My Fitness Trainer studio. The training is known to give instant results without torturous diet plans and supplements.

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Despite juggling different film industries including Tamil, Telugu and Hindi, the 29-year-old actor is known to never miss out on her gym routine. Heres proof that shes setting major fitness goals.

Earlier, the Marjaavaan star posted a video of herself lifting weights at the gym. She can be seen deadlifting 175 pounds (80 kgs).

Some quick post-workout snack ideas to keep hunger pangs away

The De De Pyaar De actor earlier did a 170 kgs deadlift for five consecutive sets.

Take a look.

In 2016, the blue belt karate holder joined the list of actors-turned-entrepreneurs by kicking-off an active franchise of functional training gyms; two in Hyderabad and one in Visakhapatnam.

View post:
Can you bend it like Rakul Preet Singh? Actor shows how to perfect Stud Training moves - The Indian Express

I have been thinking about this article for a while now. It feels like one that comes from a place deep within and contains a piece of my soul. As I sit down to write it, I question why it has taken me so long to put pen to paper. Some would say I was procrastinating, but I prefer to think I was letting it percolate until it was ready.

A few months ago, I read an article by Jari Roomer. He titled his article "Are You a Self-Improvement Junkie Or Are You an Action Taker?" In it, he revealed how he was a self-improvement book junkie.

He said the habit started when he read "The 7 Habits of Highly Effective People." From there he spent the next 18 months consuming as many self-help books as he could. All the while feeling like he was making progress towards changing his life.

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Yet, after 18 months he reflected on his status and realized not much had changed. The realization of little to no movement had a profound effect on him and his approach to the next few months. As I reflected on his thoughts, I realized I have been a victim of the same issue the illusion of progress.

For many, myself included, the key to success lies within the next book, blog article or online course. We think that by consuming knowledge, we are making progress towards our goal. Yet no real movement occurs.

What I have discovered is the self-help genre does have value. When one is stuck in a rut or struggling, the books and courses can provide some thought changing direction. But that is where their usefulness begins to fade.

Changing or opening one's mind is only the beginning of the path. I remember being in college and having a paper due. I spent time in the library researching and taking notes. I spent time thinking about the paper and the direction to take.

I even interviewed a couple of people on the subject. All the while, my mind tricked me into thinking I was making progress writing the paper. Yet, as the due date approached, I soon realized I hadn't made much progress at all. I hadn't even started writing anything!

Some would argue that I had made great progress. Because of the research, thinking, and interviews. While true, I hadn't put any actual words on paper. I wasn't much further along with the writing than when the assignment was given. This is the problem with consuming knowledge without acting.

Because we consume, we believe we are making progress. Yet without action, there can be no progress. Progress is an illusion created by our minds to trick us into happiness.

We want to feel good about ourselves, so the mind creates the illusion to help us feel better without ever taking a step. Consuming knowledge is easy, but taking action is difficult.

Tony Robbins says, "Knowledge is not power, it is potential power." Author/Psychologist Phil McGraw says, "Awareness without action is worthless."

The beauty of the world we live in is the ability to consume knowledge. Yet the ease with which we can consume knowledge makes us lazy and hinders our ability to do something.

The answers we seek lie in action. Success comes from taking the first step, then following it with another and another. It comes from stumbling, falling and getting back up.

Real knowledge and progress comes from overcoming fear and moving outside of one's comfort zone.

Nothing of value was ever discovered on the couch. The real self-improvement discoveries occur from the "trenches" when we push the boundaries of who and what we think we are.

They come when one takes action and pushes past the illusion of progress.

Jeff Hough is a business writer, blogger and speaker in Pocatello.

See original here:
The illusion of progress - Idaho State Journal