Visceral fat is also known as belly fat and is found inside the abdominal cavity. Fat cells in the body do more than simply store excess energy. They also produce hormones and inflammatory substances. Visceral fat cells are especially active and produce even more inflammatory markers. Over time, these hormones can promote long-lasting inflammation and increase the risk of chronic disease. So what can a person do to lose the fat?

As with most healthy regimes, it all starts in the kitchen, and a certain diet has been proven to help reduce a persons visceral fat and reduce their risk of dangerous health complications.

The Ketogenic diet (keto) has become increasingly popular with the health conscious and those wanting to shed fat.

Studies have found that the keto diet is extremely effective for weight loss.

Theres also evidence that the diet may be beneficial for certain cancers, Alzheimers disease and other disease.

The diet typically limits carbohydrates to 20-50 grams per day and promotes more protein. Foods allowed on the keto diet include:

The low-carb diet has been proven to help reduce visceral fat. In fact, many studies have shown that low-carb diets are more effective at reducing visceral than low-fat diets.

In a study with the US National Library of Medicine National Institutes of Health, the association of a decrease in carbohydrate intake and the reduction in abdominal fat was investigated.

The three month study followed 76 patients consuming a diet low in carbohydrates and there abdominal fat was analysed.

At the end of the three month study, there was a significant decrease in abdominal fat in particular amongst the men.

The keto diet drastically reduces carb intake and replace it with fat.

This can put a person in a metabolic state known as ketosis whereby visceral fat is lost.

Following the keto will make a person lose belly fat, however, it is also strongly advised to do more aerobic exercise whilst following the diet for maximum results.

Many studies have shown that aerobic exercises can help a person lose visceral fat.

Combining regular aerobic exercise with a healthy diet is more effective at targeting visceral fat.

Read more:
How to get rid of visceral fat: The number one diet to significantly reduce the belly fat - Express

High blood pressure affects one in four adults in the UK. The condition is often branded the silent killer because it usually goes undetected until it is serious. Having a high blood pressure reading can raise a persons risk of developing serious complications such as heart disease. Recognising the warning signs is crucial along with eating the correct foods. This diet has been highly recommended for those with high blood pressure.

The DASH diet stands for Dietary Approaches to Stop Hypertension and is a lifelong approach to healthy eating thats designed to help treat or prevent high blood pressure.

The DASH diet plan was developed to lower blood pressure without having to take medication.

The DASH diet encourages a person to reduce sodium in their diet and eat a variety of foods rich in nutrients that help lower blood pressure, such a potassium, calcium and magnesium. If a person eats too much salt, or sodium, in their diet, extra water will be stored in the body and this raises blood pressure.

So, the more salt a person eats, the higher the blood pressure will be. This is why the DASH diet is highly recommended for those suffering with high blood pressure.

The DASH diet emphasises vegetables, fruits and low-fat dairy foods with moderate amounts of whole grains, fish, poultry and nuts.

There are two variations to the diet, the standard DASH diet where a person can consume up to 2,300 mg of sodium a day and the lower sodium DASH diet, where a person can consume 1,500 mg of sodium a day.

The American Heart Association recommends 1,500 mg a day of sodium a day for all adults.

The diet recommends whole grains, fruits, vegetables and low-fat dairy products.

The DASH diet also includes some fish, poultry and legumes, and encourages a small amount of nuts and seeds a few times a week.

The Heart and Stroke Foundation said on their website: The DASH diet has the greatest effect on blood pressure, lowering levels within two weeks of starting the plan.

"Not only was blood pressure reduced, but total cholesterol and low-density lipoprotein (LDL) or bad cholesterol: were lower too.

Foods recommended on the DASH diet include vegetables, fruit, grains, lower fat foods, lean meats, poultry, fish, nuts, seeds, dry beans and fats and oils.

Following the DASH diet and ensuring at least 150 minutes of exercise a week will ensure blood pressure remains healthy.

Originally posted here:
High blood pressure: Best diet to lower your reading - what foods should you eat? - Express

Diabetes management requires a constant check on the blood sugar levels. Ad diabetic should maintain healthy blood sugar levels to control the complication of diabetes. The diet consumed majorly affect blood sugar levels. A diabetes diet should include foods that can naturally control blood sugar levels or those which donot impact the blood sugar levels negatively. There are various foods that help control blood sugar levels. Just like these foods turmeric, the golden spice is good for diabetes patients. Along with a healthy diet and lifestyle, adding turmeric to your diabetic diet can help you lower your blood sugar levels and manage diabetes effectively.

Turmeric is loaded with medicinal properties. This amazing spice is found in almost every Indian kitchen and is widely used for both medical and non-medical purposes. A study published in 2013 also suggested that curcumin present in turmeric can reduce the level of glucose in blood and control other complications of diabetes.

Also read:Diabetes: Exercise Tips To Manage Blood Sugar Levels; Benefits Of Exercising For Diabetics

Chief Dietician Ms. Pavithra N Raj explains, "Turmeric is made up of a component called curcumin and substance is called Curcuma Longa, which has many health benefits because it is rich in antioxidants and anti-inflammatory properties. These antioxidants help in fighting against free radicals which can cause oxidative damage. Curcumin component in turmeric helps to prevent fatty deposits in the blood vessels of your body and prevent the growth of fatty tissue.

Studies on animals have shown that curcumin, improves the activity and performance of pancreatic cells, called beta cells, by repairing and regenerating these beta cells. The spice also reduces glucose creation in the liver. Increase insulin sensitivity, which leads to lower blood sugar levels. It can be used for the preparation of all curries as a major spice or a pinch can be added to a glass of milk daily.

Turmeric has following beneficial effects:

Diabetes: Turmeric can help you control blood sugar levels with regular consumptionPhoto Credit: iStock

Nutritionist, Soumita Biswas also explains "Turmeric affects glycemia as well as Diabetes mellitus. The active constituents of turmeric are flavonoid Curcumin (doferuloymethane) improves insulin resistance. It is a constituent of the medicine which is used to treat Diabetes. According to studies, it has a beneficial effect on diabetic-related complications such as liver disorder, adipocyte dysfunction, neuropathy, nephropathy, pancreatic disorder etc."

Also read:Diabetes: These Leaves Can Lower Your Blood Sugar Levels Effectively; Learn How To Use Them

"In Indian diet turmeric can be used in all the curries and in most of the preparations. Those who do not use it in cooking can consume raw turmeric on an empty stomach for it's anti-inflammatory property. The dose of turmeric is 500-2000mg per day, which is generally covered in an Indian diet," Soumita explains.

Diabetes: You can also prepare turmeric milk for better management of blood sugar levelsPhoto Credit: iStock

Also read:Turmeric Milk: Reasons Why You Should Be Drinking Golden Milk; Method To Prepare It

Add turmeric to your diet for better management of blood sugar levels and also follow all the guidelines shared by your doctor.

(Ms. Pavithra N Raj, Chief Dietician, Columbia Asia Referral Hospital Yeshwanthpur)

(Soumita Biswas, Nutritionist, Aster RV Hospital)

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.

Get Breaking news, live coverage, and Latest News from India and around the world on NDTV.com. Catch all the Live TV action on NDTV 24x7 and NDTV India. Like us on Facebook or follow us on Twitter and Instagram for latest news and live news updates.

The rest is here:
Diabetes: Turmeric Can Help You Control Blood Sugar Levels; Here's Is The Right Method To Use It - NDTV News

Weight loss: If you want to eat less and reduce calorie intake to lose weight, try eating alone

Tips for weight loss: If you are planning to cut down on your daily food intake to get into shape, better dine alone as a new research has found that people tend to eat more with friends and family.

Eating "socially" has a powerful effect on increasing food intake relative to dining alone, said the study published in the American Journal of Clinical Nutrition.

"We found strong evidence that people eat more food when dining with friends and family than when alone," said research leader Helen Ruddock from the University of Birmingham in Britain.

Previous studies found that those eating with others ate up to 48 per cent more food than solo diners and women with obesity eating socially consumed up to 29 per cent more than when eating alone.

Also read:Protein-Rich Pulses Can Help You Lose Weight, Here's How

For the study, the researchers evaluated 42 existing studies of research into social dining.

The researchers found that people eat more with friends and family because having food with others is more enjoyable and social eating could increase consumption.

Social norms might 'permit' overeating in company but sanction it when eating alone and providing food becomes associated with praise and recognition from friends and family, strengthening social bonds.

The researchers called the phenomenon of eating more with friends and family "social facilitation".

You tend to eat more with friends and familyPhoto Credit: iStock

They found that this social facilitation effect on eating was not observed across studies which had looked at food intake amongst people who were not well acquainted.

"People want to convey positive impressions to strangers. Selecting small portions may provide a means of doing so and this may be why the social facilitation of eating is less pronounced amongst groups of strangers," Ruddock said.

The researchers explained that ancient hunter gatherers shared food because it ensured equitable food distribution.

In the case of social facilitation, we have inherited a mechanism that now exerts a powerful influence on unhealthy dietary intakes, the researchers said.

Also read:Instead Of Tracking Calories And Steps, Try These 5 Mindful Apps

Weight loss is no rocket science. Leading nutritionists and health experts are of the opinion that a healthy and balanced diet combined with regular exercise and a healthy lifestyle is the key to quick and sustainable weight loss. Following are tips you must follow for healthy, sustainable and quick weight loss that doesn't lead to any nutritional deficiencies:

1. Balanced diet: Do not exclude any major food group like fats and carbs from your diet. Prefer home-cooked most of the times and avoid consumption of refined carbs (bread and pasta), deep fried, junk, processed and packaged food at all times Practice portion control to manage your calorie consumption and preventing overeating.

2. Get regular with exercise: You need to burn more calories if you want to lose weight and this is what exercise is meant for. Do cardio exercises for losing weight but do not forget weight training and strength training. Weight training and strength training is required to build muscles, tone your body and also improve your physical strength.

Get regular with exercise to lose weight quickly and efficientlyPhoto Credit: iStock

3. Take less stress: If you are stressed, weight loss is going to be more difficult than you can imagine. Stress can also lead to diabetes, thyroid, PCOS and other issues related to hormonal imbalance. Stress can be detrimental to your health and weight loss goals. Change your attitude towards stress and indulge in activities that you enjoy to feel less stressed. You can also try yoga and meditation.

Also read:Weight Loss Diet: Essential Nutrients You Need For Losing Weight Quickly

4. Sleep well: Lack of sufficient sleep can be a cause of weight gain and also why you have been unable to lose weight despite trying. Getting 8 hours of sleep every day, without fail, is important for losing weight quickly and efficiently.

5. Quit smoking and alcohol: These sedentary lifestyle habits can not only make you prone to obesity, diabetes, heart disease, liver issues and cancer, they can also make weight loss more difficult than usual. Quit them today to lose weight quickly and efficiently.

6. Try intermittent fasting: Intermittent fasting is a technique which involves eating for only a certain part of the day and fasting for the rest. Fasting period in intermittent fast can begin after you have an early dinner-say around 7 pm or 8 pm. You can fast for 12, 14 or 16 hours (whatever makes you feel comfortable, do not starve yourself and listen to your body). Eat a balanced diet during eating phase. This lifestyle change can restore good digestion and also help you lose weight easily.

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.

Get Breaking news, live coverage, and Latest News from India and around the world on NDTV.com. Catch all the Live TV action on NDTV 24x7 and NDTV India. Like us on Facebook or follow us on Twitter and Instagram for latest news and live news updates.

Read more:
Weight Loss Tips: Eat Alone To Eat Less, Says Study - Other Helpful Tips For Weight Loss You Must Follow - NDTV News

Sarah Ferguson, also known as Fergie, was once married to Prince Andrew and they have two children together, Princess Beatrice, 31, and Princess Eugenie, 29. Over the years, royal fans may have noticed her weight change and she has opened up about her diet in the past. She explained she dropped 3st 13lb and slimmed from 13st 5lb to a much slimmer 9st 6lb. How did she do it?

READ MORE: Trainer reveals five moves to burn belly fat - full workout plan here

On The Today Show in 2015, the Duchess explained she was addicted to food before shaping up.

She said: My addiction was food. I used it to suppress my feelings and therefore every time I went through something - a salacious lie the media might tell about me - I ate to compensate.

"I got to a point where I just couldn't bear looking at myself any minute longer. I was 190 pounds a year ago and I was miserable. You look at the top of the mountain, you think you're never going to get there."

Sarah worked as the face of Weight Watchers, which she claimed helped her slim down by a considerable amount.

At the time she said: It was my difficulties with weight control that made Weight Watchers approach me to be their spokesperson.

That relationship changed my life, marking an important turning point when my weight, health, personal life and finances all started to come under control.

In 2016, the Mail Online reported she would eat foods including tomatoes, egg mayonnaise and mandarins to stay slim.

As well as changing her diet, Fergie previously spoke about personal trainer Josh Salzmann in a testimonial.

She wrote: Fitness is mind, body and spirit, Josh always says'Free your mind and your bottom will follow I personally believe in listening to your body and smart training.

Dont overtrain, and sleep and good nutrition are just as important. All of these values have been taught by Josh to me and I personally can say I have lost close to 50 pounds, by not overtraining and incorporating the above disciplines.

Sarah is the mother of Princess Beatrice, who recently revealed she was engaged to Edoardo Mapelli Mozzi, who apparently proposed with a ring worth 60,000.

She shared her excitement over her daughters engagement by posting a series of snaps on Instagram.

Sarah wrote: "I know what a mother feels so I have tears of joy. I am so proud of this sensational news. Andrew and I are just the luckiest people ever to have two great sons in law.

"@princesseugenie took the colour photographs as my girls are so close. Beatrice and Edo wanted her to capture this special moment."

Princess Eugenie ditched Sarahs York tiara at her wedding but it is likely to be an option when Beatrice ties the knot.

Childhood

Sarah is the second daughter of Major Ronald Ferguson and Susan Mary Wright.

Her parents divorced in 1974, with her mother going on to marry polo player Hctor Barrantes in 1975 and moving to Argentina. Sarah stayed in the UK with her father, who remarried in 1976 and went on to have three more children.

Wedding

Sarah married Prince Andrew on 23 July 1986 at Westminster Abbey in London.

She wore an ivory-silk wedding gown designed by Lindka Cierarch which had a 17 foot train and 20 foot veil. As is tradition, Sarah wore a diamond tiara, and her wedding band was crafted from Welsh gold.

The couple spent their honeymoon abroad the real yacht Britannia off the coast of the Azores Islands.

Divorce

Sarah and Andrew divorced in 1996 after separating in 1992.

However the couple remain on good terms, even living together in the Royal Lodge from 2008 until Sarah moved to a ski chalet in Switzerland they bought together in 2015.

Career

Sarah has written childrens books for many years, her first being a series about Budgie The Helicopter in the early 90s.

She has also been the US spokeswoman for WeightWatchers after famously battling her weight over the years.

On top of commercial endeavours, the Duchess devotes plenty of time to charity, including Children in Crisis, which she founded in 1993.

Social media

Fergie, as she is known to friends, uses both Twitter and Instagram.

She has over 200,000 followers across the platforms, and shares many insights in to her life.

Most of the Royal Family are not on social media, but are represented by Kensington Palace, Buckingham Palace, or Clarence House.

Sarahs daughters, Beatrice and Eugenie, are the exception, with both joining their mother on social media.

Read more:
Sarah Ferguson made this change in her diet to lose an incredible four stone - Express

Comedian and former The Daily Show host Jon Stewart, along with his wife, Tracey Stewart, are both committed vegans, which means that they follow blant-based diets and steer clear of animal products. Now, the couple has officially backed a campaign called Lets Beat Breast Cancer, which encourages women to stave off breast cancer by following a vegan diet (eating plant-based foods), limiting their alcohol intake, exercising often, and maintaining a healthy weight.

Three of these prongs to the approach are more or less uncontested. Few would argue with Stewart and the over 12,000 doctors and dietitians in the Physicians Committee for Responsible Medicine (the group that established the campaign) about the benefits of diet, exercise, and moderate alcohol consumption.

But what about the plant-based part? Is it true that eating a vegan diet can decrease your breast cancer risk? Experts have told SurvivorNet that the evidence is clear: fruits, veggies, whole grains, and plant-based proteins such as lentils, beans, and soy can help prevent cancer. Thats because these foods are part of an anti-inflammatory diet, which reduces inflammation that could eventually lead to cancer.

Krista Maruschak, a registered dietitian at the Cleveland Clinic Cancer Center, previously told SurvivorNet about how the anti-inflammatory diet decreases cancer risk. Inflammation in the body can cause a whole host of health conditions and co-morbidities, she said. And inflammation is really increased by refined carbohydrates, like white breads, white pastas, white rice, sweet desserts, as well as high fat, saturated fat, and meats like red meat [and processed meat].

Additionally, according to the Physicians Committee for Responsible Medicine backing the campaign that Jon Stewart just joined, Healthful foods from plants(vegetables, fruits, whole grains, and beans) lower breast cancer risk in several ways. They help with weight loss, because they are typically low in calories and high in appetite-taming fiber. In addition, high-fiber, low-fat diets can help you gently reduce estrogen levels. In turn, lower estrogen levels can lower your risk of cancer.

One of the plant-based foods that the campaign really encourages women to eat more of is soy which is full of healthy protein and protective substances called isoflavones. Soy is also really versatile and easy to add to your diet (tofu and soy milk, for instance).

Krista Maruschak spoke with SurvivorNet about how soys bad rap is unwarranted.

Interestingly, for a lot of women who have heard that soy contains estrogen, this may sound counterintuitive (because estrogen can fuel certain types of breast cancer). But according to Maruschak, the type of estrogen found in soy plant estrogen is completely different than the type of soy inside our bodies. Soy does not cause breast cancer, she reassured SurvivorNet. Even if somebody has an estrogen-positive breast cancer, we stil recommend that they can have up to three servings of whole soy products a day. Whole soy products can be incorporated into a healthy diet and should be incorporated into a healthy diet as a plant-based protein source.

RELATED:Major Reduction in Cancer Risk by Following Old Standbys Diet and Exercise

As soon as the Lets Beat Breast Cancer Campaign launched and Jon Stewart and several other celebrity names stepped up to support it, pro-vegan groups, including the vegan news site, Veg News, stepped up to champion the campaign. Vegans of course, exclusively eat plant-based foods and tend to steer clear of meat and animal products altogether.

RELATED: Meat is Not the Enemy

But cutting out from your diet entirely, its worth noting, isnt necessary to reduce your risk of breast cancer (or really any cancer). According to Maruschak, lean meats such as turkey and fish as well as animal products like eggs are actually part of that good-for-you anti-inflammatory diet she mentioned.

RELATED: Even Moderate Amounts of Red Meat Can Sharply Increase Risk Of Colorectal Cancer, New Study Finds

The problem with meat lies in the way its processed or cooked. The evidence is clear that too much charred meat, red meat, or processed meat such as sausages and hot dogs can up your cancer risk (even as headlines this past week said otherwise).

RELATED:The Evidence Says Red and Processed Meat Carries a Cancer Risk Even As TV Host Piers Morgan Endorses Bacon is Safe Headlines

Dr. Stephen Freedland,the Director of the Center for Integrated Research in Cancer at the Cedars-Sinai Medical Center,told SurvivorNetthat while meat itself isnt the enemy, the way that we process and cook our meats can cause cancer. TheWorld Health Organization, its worth noting, classifies processed meat as a carcinogen (meaning cancer-causing) to humans.

Learn more about SurvivorNet's rigorous medical review process.

Comedian and former The Daily Show host Jon Stewart, along with his wife, Tracey Stewart, are both committed vegans, which means that they follow blant-based diets and steer clear of animal products. Now, the couple has officially backed a campaign called Lets Beat Breast Cancer, which encourages women to stave off breast cancer by following a vegan diet (eating plant-based foods), limiting their alcohol intake, exercising often, and maintaining a healthy weight.

Three of these prongs to the approach are more or less uncontested. Few would argue with Stewart and the over 12,000 doctors and dietitians in the Physicians Committee for Responsible Medicine (the group that established the campaign) about the benefits of diet, exercise, and moderate alcohol consumption.

Krista Maruschak, a registered dietitian at the Cleveland Clinic Cancer Center, previously told SurvivorNet about how the anti-inflammatory diet decreases cancer risk. Inflammation in the body can cause a whole host of health conditions and co-morbidities, she said. And inflammation is really increased by refined carbohydrates, like white breads, white pastas, white rice, sweet desserts, as well as high fat, saturated fat, and meats like red meat [and processed meat].

Additionally, according to the Physicians Committee for Responsible Medicine backing the campaign that Jon Stewart just joined, Healthful foods from plants(vegetables, fruits, whole grains, and beans) lower breast cancer risk in several ways. They help with weight loss, because they are typically low in calories and high in appetite-taming fiber. In addition, high-fiber, low-fat diets can help you gently reduce estrogen levels. In turn, lower estrogen levels can lower your risk of cancer.

One of the plant-based foods that the campaign really encourages women to eat more of is soy which is full of healthy protein and protective substances called isoflavones. Soy is also really versatile and easy to add to your diet (tofu and soy milk, for instance).

Krista Maruschak spoke with SurvivorNet about how soys bad rap is unwarranted.

Interestingly, for a lot of women who have heard that soy contains estrogen, this may sound counterintuitive (because estrogen can fuel certain types of breast cancer). But according to Maruschak, the type of estrogen found in soy plant estrogen is completely different than the type of soy inside our bodies. Soy does not cause breast cancer, she reassured SurvivorNet. Even if somebody has an estrogen-positive breast cancer, we stil recommend that they can have up to three servings of whole soy products a day. Whole soy products can be incorporated into a healthy diet and should be incorporated into a healthy diet as a plant-based protein source.

RELATED:Major Reduction in Cancer Risk by Following Old Standbys Diet and Exercise

As soon as the Lets Beat Breast Cancer Campaign launched and Jon Stewart and several other celebrity names stepped up to support it, pro-vegan groups, including the vegan news site, Veg News, stepped up to champion the campaign. Vegans of course, exclusively eat plant-based foods and tend to steer clear of meat and animal products altogether.

RELATED: Meat is Not the Enemy

But cutting out from your diet entirely, its worth noting, isnt necessary to reduce your risk of breast cancer (or really any cancer). According to Maruschak, lean meats such as turkey and fish as well as animal products like eggs are actually part of that good-for-you anti-inflammatory diet she mentioned.

RELATED: Even Moderate Amounts of Red Meat Can Sharply Increase Risk Of Colorectal Cancer, New Study Finds

The problem with meat lies in the way its processed or cooked. The evidence is clear that too much charred meat, red meat, or processed meat such as sausages and hot dogs can up your cancer risk (even as headlines this past week said otherwise).

RELATED:The Evidence Says Red and Processed Meat Carries a Cancer Risk Even As TV Host Piers Morgan Endorses Bacon is Safe Headlines

Dr. Stephen Freedland,the Director of the Center for Integrated Research in Cancer at the Cedars-Sinai Medical Center,told SurvivorNetthat while meat itself isnt the enemy, the way that we process and cook our meats can cause cancer. TheWorld Health Organization, its worth noting, classifies processed meat as a carcinogen (meaning cancer-causing) to humans.

Learn more about SurvivorNet's rigorous medical review process.

Read the original here:
Committed Vegan Jon Stewart Believes More Women Should Eat a Plant-Based Diet To Prevent Breast Cancer What Are The Facts? - SurvivorNet

Exercising not only helps to tone your muscles and lose weight but is also considered excellent for a regular bowel movement. Experts suggest that exercising regularly can speed up the digestion process and prevents constipation. However, there are also some exercises that can worsen the symptoms of Irritated Bowel Syndrome or IBS, instead of improving them. How exercising affects people suffering from IBSA person suffering from IBS experiences episodes of diarrhea, constipation, and abdominal pain. To get rid of this uncomfortable situation, it is important to stay active and include healthy food in your diet. Exercise is good to get relief from the symptoms of IBS, provided you are performing them moderately. Rigorous workout schedule requires intense movements and bouncing, which can exacerbate the risk of gut damage and make it more vulnerable to pathogenic attack. This can worsen the symptoms of IBS.

Here are 4 exercises that you should avoid if you are suffering from the problem of IBS. 1. RunningRunning is an excellent exercise to increase your cardiovascular strength. It helps to tone your legs and speed up the weight loss process. Apart from this, it is good for improving your overall health. But it can even lead to abdominal cramping, which can trigger diarrhea. Jogging might also have a similar impact as it requires continuous bouncing.

2. Ball gamesFor those who do not like to go to the gym, sports can be an excellent option to stay fit and healthy. Ball training is a perfect combination of strength training with cardiovascular exercise. It does offer numerous health benefits, but it not a good choice for people suffering from IBS. Rapid body movement and bouncing while playing ball games may irritate the stomach, which can trigger muscle spasms in the abdomen.

Originally posted here:
4 exercises to avoid if you suffer from Irritable Bowel Syndrome - Times of India

Teenage boys rely on social media to access a wealth of information about living a healthy lifestyle but rather than being victims of online harms, such as an unhealthy body image obsession, the majority are able to use humour, irony and banter to navigate social media content.

In a new study, published in Qualitative Research in Sport, Exercise and Health, researchers in the University of Birminghams School of Sport, Exercise and Rehabilitation Sciences, investigated how young boys use Instagram, Snapchat and YouTube to learn about physical activity, diet, and body image.

Over a 12-month period, more than 1,300 teenage boys from 10 schools and from a range of socio-economic and ethnic backgrounds engaged a series of class activities, interviews, workshops and a survey.

In contrast to popular opinion, the study showed teenage boys were intelligent and critical users and generators of social media. For example, they used irony, through hashtags like #gymlad to enable them to post selfies about their bodies in the gym without fear of ridicule, and within a context of acceptable banter.

The evidence from teenage boys indicated that you can be a gymlad if youre ripped, with a toned gym body, but you can also use gymlad in an ironic way, says lead researcher, Dr Victoria Goodyear. Using humour and irony means that boys can still aspire to have gym bodies and be motivated by sport, exercise and healthy diets, but without the risk of being put down or ridiculed by their peers.

"Whats particularly important about this research is that it shows young people are critical users and generators of social media who are able to evaluate and think clearly about what they see, do and use online, says Dr Goodyear.

"Young people cant turn off social media - its not an option. But while we see plenty of news coverage about the negative impact of social media on health and body image, in reality, we are seeing teenage boys accessing information, learning and being motivated by it, but also finding ways to not put themselves at risk of body shaming that could lead to unhealthy habits.

The research highlights the need for adults parents, carers and teachers to try to better understand and empathise, rather than criticise how young people use social media. The team has published guidance on this topic. In addition, a new partnership with Google offers a professional development programmeto educate teachers in this field.

We need to support adults to become more digitally literate, so they understand both the positive and the negative potential of social media, says Dr Goodyear. They can then help young people navigate these landscapes to produce positive health education outcomes.

ENDS

For media enquiries please contact Beck Lockwood, Press Office, University of Birmingham, tel 0121 414 2772.

Read more from the original source:
Irony and humour keep teenage #gymlads healthy on social media - University of Birmingham

Unlike broader trends, diets, fads, and food plans are more specific in their application, with distinct goals, fixed guidelines, and sometimes complicated regimens.

Popular diets tend to be such that consumers cant or dont sustain them over time, said Katie Toulouse, communications director for the Produce for Better Health Foundation BB #:157162 in St. Louis. Further, as a society, we have long been conditioned to go on and off diets, rather than to eat a balanced and mostly healthy diet over time.

Still, some diets can be beneficialthe best are sustainable, allow moderation, include all needed nutrients, and are backed by science and research, said Sarah Limbert, RDN, LD, retail clinical dietitian for Kroger Health.

Thats why the Mediterranean Diet, Weight Watchers, and others that allow for flexibility and include a wide variety of foods top the list of best diets, according to U.S. News Best Diets 2019 report.

Heres more information on a few of the leading contenders.

Weight Watchers, now called WW, is a popular program (4.6 million people were signed up in 2018) and focuses not only on losing weight but healthier living. It uses a science-backed system of assigning numbers to foods and beverages based on calories, sugar, saturated fat, and protein.

Members receive a points budget and have access to a robust support system. Many studies show WW leads to clinically meaningful and sustained weight loss. And unlike Jenny Craig, Nutrisystem, Seattle Sutton, and other programs based on prepackaged meals, snacks, and shakes, WW members make their own fooda practice that encourages variety, flexibility, and an emphasis on fresh produce.

The Keto Diet is an ultra-low-carb plan that includes moderate protein and high levels of fat. The goal: to nudge the body into a state of ketosis in which fat, not sugar, is burned for fuel. But because its so restrictive, its less sustainable.

In the short term, diets like Keto and Atkins are helpful for weight loss because they eliminate foods we tend to overeat like cakes, cookies, breads, and chips, said Kerry Clifford, MS, RD, LDN, of Fresh Thyme Farmers Market, BB #:290751 headquartered in Downers Grove, IL.

But in the long term, complete restriction of carbohydrates can impact energy, bone health, exercise performance, and even reproductive health.

While carbs are strictly limited, the Keto diet does encourage the consumption of nonstarchy vegetables, avocados, berries, and low-sugar fruit.

Whole 30 is based on Paleo diet principles, but as designed not only for weight loss, but for digestive issues, inflammation, and chronic pain. While Whole 30 and Paleo emphasize high-quality foods, both eliminate grains and legumeswhich is not a healthy practice over the long run.

Diets that restrict whole food categories for no medical reason are not sustainable or advisable, warns Rachel Begun, MS, RDN, culinary nutritionist, and special diets expert in Los Angeles.

Its challenging to follow those rules wholeheartedly, and completely avoiding whole categories of food makes it difficult to meet all of our nutrition needs.

The upside: both Whole 30 and Paleo emphasize an abundance of fresh fruit and vegetables.

The Mediterranean Diet, based on traditional foods consumed in the Mediterranean region, has vegetables, fruits, and healthy fats, with moderate amounts of whole grains, legumes, and lean protein.

Many studies show the Mediterranean Diet improves cardiovascular health, promotes weight loss, and protects against chronic disease. And because it focuses less on calories, promotes a healthy lifestyle over restrictions, and emphasizes abundant fruit and vegetable intake, its very sustainable for the long-term, Clifford said.

This is a multi-part series on dietary trends from the October 2019 Blueprints magazine.

See more here:
Diets, fads and food plans - Produce Blue Book

Visceral fat is considered harmful because its stored in the abdominal cavity next to many vital organs, including the liver and intestines. Having too much visceral fat can increase a persons risk of serious conditions, including type 2 diabetes and cardiovascular disease. Poor lifestyle choices can lead to visceral fat build-up, such as eating a diet high in saturated fat, so making changes to the food youre eating comes highly recommended. When it comes to a particular diet to follow, the Mediterranean diet may be best for getting rid of visceral fat.

A team of researchers from Ben-Gurion University of the Negev carried out a weight loss trail that lasted 18 months and included almost 300 participants who were mostly men with abdominal obesity, meaning they carried high levels of visceral fat.

For the duration of the trial period, participants were randomised to one of two diets.

The first was a low-fat diet where fat accounted for no more than 30 per cent of participants total daily intake, and saturated fat for no more than 10 per cent.

They were also instructed to increase they fibre intake from low-fat grains, vegetables, fruits and legumes.

The second diet combined a Mediterranean-style diet with a low-carb diet.

Participants regularly checked in with a dietician for nutrient supports, and after six months they were also prescribed an exercise programme - three one-hour sessions each week in the gym which involved a combination of cardio and resistance training.

After 18 months their overall weight loss was considered moderate, with participants only losing about 3kg o average.

But the low-carb Mediterranean diet had a greater effect on reducing fat around the liver (30 per cent) and the heart (11 per cent) compared to low-fat diets with similar calorie counts.

Moderate physical exercise also reduced the amount of visceral fat stored around the stomach.

So what can you eat as part of a low-carb Mediterranean diet?

Participants in the study ate:

They then ate up to 70g of carbohydrates each day - whole grains such as oats, quinoa and brown rice are good choices here.

Another low-carb diet which has been proven effective at getting rid of visceral fat is the keto, or ketogenic, diet.

Ketogenic diets drastically reduce carb intake and replace it with fat, putting the body int a natural metabolic state called ketosis.

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

They also did this while eating roughly 300 more calories per day.

Including a certain drink in your diet may also help get rid of visceral fat.

More here:
How to get rid of visceral fat: Best diet to reduce harmful belly fat - the foods to eat - Express