A long, healthy life is the goal for many Americans, but according to astudy published in September 2022 in BMJ, the average life expectancy in the United States fell from 78.8 years in 2019 to 76.1 in 2021, marking the steepest two-year decline in a century. Research shows that the risk of many chronic diseases including heart disease, diabetes, dementia, and osteoporosis increases with age as well.

The news isnt all bleak, however. There are things anyone can do to lower their risk of many age-related diseases, add years to their lifespan, and make the dream of a long, healthy life a reality. The key is to start building those healthy habits now. Longevity experts share eight things you can do every day to make your golden years really shine.

Why Its ImportantRegular physical activity has been shown to counteract normal muscle aging and help preserve lean muscle mass, research shows.

How to Do ItTo get the most health benefits from physical activity, adults need at least 150 to 300 minutes of moderate-intensity aerobic activity (such as brisk walking or fast dancing) each week, as well as muscle-strengthening activity, like lifting weights or doing push-ups, at least two days each week, according to guidelines issued by the Presidents Council on Physical Fitness. Thats approximately half an hour a day during the workweek, and the activity does not have to come from just a single gym session. Even short bouts of activity add up, and many experts (as well as the guidelines) argue that its better to spread them out, says Laura Carstensen, PhD, director of the Stanford Center on Longevity in California.

Find something you enjoy doing that is sustainable over time, she recommends. When its something that you can do relatively easily, it becomes a habit. You might love to swim or take spin classes, but if getting to the pool or the gym takes too much effort, youll probably skip your workouts. You might be better off keeping some exercise equipment at home, where the barrier to using it is lower.

Why Its ImportantAccording to the Office of Disease Prevention and Health Promotion, routine screenings can reduce your risk of early death because they help prevent illnesses or detect them earlier, when they are more treatable.

How to Do ItRachel Marquez, MD, a board-certified family physician at Kaiser Permanente in Virginia, recommends talking to your doctor to make sure youre up to date on your screenings. She says that depending on your age, gender, and other risk factors, you may need to be screened for colorectal cancer, lung cancer, breast cancer, cervical cancer, high blood pressure, abnormal cholesterol levels, high glucose levels, osteoporosis, or mental health conditions. Its a good idea to familiarize yourself with the screenings that are recommended by the U.S. Preventive Services Task Force.

Why Its ImportantLots of research has linked plant-based diets to longer lifespans. That doesnt mean you have to forego meat completely though. The evidence on meat is mixed, says Dr. Carstensen. Diets heavy in red meat are not recommended, but chicken and other meats are often recommended as good sources of protein.

Eating plans such as the Mediterranean diet and the Blue Zones diet, which emphasize seafood and poultry and minimizing red and processed meats, have been shown to reduce your risk of a host of conditions that can shorten your lifespan, such as heart disease, metabolic disorders, and some types of cancer, according to research published in Nutrients in 2021.

How to Do ItIf its more sustainable for you to switch to mostly poultry and fish rather than going full vegetarian, thats a step in a potentially healthier direction. Start by cutting back on beef and processed meats such as bacon, lunch meat, and sausage. Replace them with lean protein sources like fish, chicken, and turkey, as well as vegetarian sources like legumes and quinoa. It can help to experiment with healthy foods to find the ones you like, Carstensen says. If you need more help, or if you have some emotional eating challenges, finding a nutritionist could be beneficial.

Why Its ImportantAccording to the Centers for Disease Control and Prevention(CDC), falls are the top cause of injury-related death in people ages 65 and older, and the death rate from falls is getting worse, especially in people ages 85 and older.

Core strength is central to balance, says Carstensen. Getting slightly off-balance is very common, but most of the time people dont even detect it because we automatically correct by using our core muscles. If your core is weak, you cant self-correct in this way and are more likely to fall.

How to Do ItExercise to strengthen your core. For an easy habit that can help, when you get up from a chair, use only the strength in your core and legs not your arms. Using your arms reduces the tension on your core muscles, Carstensen says. To strengthen your balance, try standing on one foot every time you brush your teeth. And talk with your doctor if you need more help: Working with a physical therapist could be beneficial, as most are trained to help with developing a fall-prevention routine.

Why Its ImportantSpending lots of time sitting increases your risk of heart disease and diabetes, even if you exercise, according to research published in the American Journal of Preventive Medicine in 2019.

How to Do ItIf youre working from home, you may need to make an extra effort to add some movement to your day. You may not have those natural breaks where you walk into and out of the building, talk to colleagues in person, or move to a meeting room. So, you might want to walk around the block, take breaks for household chores like making your bed, or spend a few minutes doing some yoga poses. A meta-analysis published in March 2022 in The Lancet Public Health found that, in terms of reducing mortality risk, the ideal number of steps per day is between 6,000 and 8,000 for older adults and between 8,000 and 10,000 for younger adults. Even if you arent the fitness trackerwearing type, just developing a habit of walking more during the day is important, Carstensen says, even if its just for a minute every hour.

Why Its ImportantGood sleep predicts life expectancy, says Carstensen. And that doesnt just mean sleeping longer; it means getting the right amount of restful quality sleep for your needs. Onestudy found that getting fewer than seven hours or more than eight hours of sleep per night increased mortality risk by 24 percent and 17 percent, respectively. Official recommendations vary, and its not only the amount but also the quality of sleep that matters. The CDC recommends that adults ages 18 to 60 aim for seven or more hours per night, that those between ages 61 and 64 get between seven and nine hours a night, and anyone age 65 or older gets seven to eight hours.

How to Do ItSome components of good sleep hygiene include having a consistent sleep schedule, limiting caffeine and alcohol, especially before bed, and avoiding the use of electronic devices before bed as well, according to the division of sleep medicine at Harvard Medical School and WGBH Educational Foundation. If you practice good sleep hygiene but still have daytime sleepiness, its a good idea to follow up with your doctor to rule out things like sleep apnea.

Why Its ImportantWhile the evidence examining the effects of gratitude practices on health is limited, being grateful could help you be more inclined to participate in healthy activities such as exercise and also more likely to seek help when you have a health concern, according to The Wiley Encyclopedia of Health Psychology.

How to Do ItCarstensen practices gratitude by taking time to sit and reflect and be grateful, she says. Breathe, and think about whats good in the world and what you appreciate. It calms you. Theres a kind of a reset to it that is very useful for mental health. It really does change your outlook.

Why Its ImportantHaving fewer friends is linked with negative health outcomes as well as loneliness, depression, stress, and anxiety. Having just two to four close friends can reduce your risk, according to research published online in Ageing and Society in July 2022.

How to Do ItReach out to your friends, whether by text or a phone call and make plans to spend time together. Make sure they know you care. If you let them know you care, they are much more likely to let you know they care too, so carving out time for those exchanges is really important, Carstensen says.

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8 Everyday Health and Wellness Habits Linked With a Longer Life - Everyday Health

As you age, your body undergoes many different changes. One common age-related shift is loss of muscle mass, which can happen at a rate of around 3% loss of strength with every passing year once you enter middle adulthood. This is also known as sarcopenia.

"Sarcopenia, or age-related muscle loss, can begin as early as one's thirties and can result in a nearly 15% lean muscle loss due to aging throughout your lifetime," says Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements. "And while this isn't always avoidable, it can be slowed through our diet and lifestyle."

Fighting sarcopenia involves a focused balance of both movement and nutrition, with things like a sedentary lifestyle and lack of dietary protein being common culprits of accelerating muscle aging. But when it comes to diet, it may take more than just adding protein.

Read on to learn more about helpful eating habits you can incorporate to slow the aging muscle process, and for more healthy aging tips check out 6 Best Breakfasts to Slow Aging.

One of the most foundational eating habits to pay attention to when it comes to slowing muscle aging is making sure you're consuming enough high-quality protein.

"All animal food sources are complete proteins, and plant sources of complete protein include hemp seeds, quinoa, tofu, edamame, tempeh, nutritional yeast, and a combination of beans and rice," says Best.

A complete protein has all 9 essential amino acids, which our bodies do not produce on their own, meaning we need them from the food we eat. Most plant proteins like vegetables are considered incomplete proteins, but if you have a balanced diet, you should still be able to hit your required amino acid profile.

And while some people may feel they need an exact amount, Lisa Young, PhD, RDN, author ofFinally Full, Finally Slim, and member of our medical expert advisory boardsays you may not need to focus as much on this."Rather than fixate on exact grams with people (which tends to confuse them), I advise being sure to include protein at each meal like milk, yogurt, eggs, chicken, fish, lean meat, nuts, and beans."

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According to Best, another crucial habit to get into for protecting your muscle strength is incorporating plenty of omega-3 fatty acids into your daily diet.

"Omega-3s are linked to muscle health due to their anti-inflammatory nature," says Best. "And the lower the rate of inflammation in the body, the less likely muscle cells are being broken down or damaged."

You can get omega-3s through many types of fish, seeds, and nuts, or you can supplement with an omega-3 pill.

RELATED:The #1 Best Omega-3 Supplement to Take, Says Dietitian

Vitamin D is important for your bone health, mental health, your body's calcium absorption, and your muscle health as well.

"Vitamin D is another important factor in your diet to prevent muscle breakdown because it assists in muscle protein synthesis and is also an anti-inflammatory in the body," says Best. "Many foods high in vitamin D are fortified with this vitamin and include juices, milk, yogurts, and cereals."

Similarly to omega-3s, if you feel you aren't getting enough vitamin D through your daily diet then you can supplement this as well. However, talk with a doctor before supplementing, as it's also possible you can have too much of this vitamin.

Your calorie intake, whether increasing it or decreasing it, can play a significant role in helping to fight sarcopenia as you age. Whether you need more or less entirely depends on what is recommended by your doctor.6254a4d1642c605c54bf1cab17d50f1e

What we mean by this is that for some, it's a common struggle to not get enough nutrient-dense calories as you age because of age-related changes in appetite. This lack of nutrition can contribute to accelerated muscle aging. But for others, a calorie restriction plan may actually help with muscle aging.

According to a study published in the journal Aging, restricting calories without losing nutrients can possibly help with synthesizing muscle protein, delaying atrophy, and improving overall muscle strength. However, you should definitely talk with your doctor about your individual needs when it comes to your calorie intake.

Protein is certainly a crucial nutrient for your muscle strength, but it's important not to forget about incorporating healthy carbs, too.

According to the Cleveland Clinic, carbohydrates are necessary for building muscle strength because of the energy they provide your body for working out and getting enough exercise. Harvard Health also suggests combining a protein source with a carbohydrate after your workouts to help build more muscle.

In one study of over 800 elderly Korean adults, it was found that a combination of important nutrients like carbs, protein, fiber, and certain vitamins like zinc, vitamin B6, and carotene were helpful in lowering the risk of developing sarcopenia. When thinking of meals to cook for yourself that meet these nutrition suggestions, consider ways you can get plenty of protein while still consuming healthy carbs. An example would be a lean chicken breast with veggies and a sweet potato, or fish with rice and vegetables.

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5 Eating Habits To Help Slow Muscle Aging Eat This Not That - Eat This, Not That

At the end of September, the White House will host a Conference on Hunger, Nutrition and Health, the first such conference in more than 50 years. Its goal is to accelerate progress toward ending hunger, improving nutrition and physical activity, and reducing diet-related disease.

Given the ubiquity of contradictory and headline-grabbing information that can lead to confusion about what to eat or drink, progress on improving diets and the science underlying dietary recommendations is needed now more than ever. Take alcohol consumption. A 2021 news article reported that moderate alcohol consumption could benefit heart health. Eight months later, the same news organization reported that no amount of alcohol was beneficial for health. Examples of this sort of about-face in dietary advice abound; its no wonder many people are tempted to give up trying to follow dietary recommendations entirely.

To ensure that nutrition guidance and policies rest on a secure evidence base, nutrition research must be fully funded and optimally coordinated.

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Nutrition science is evolving, with a rapidly growing collection of methods and interventions. At the time of the first White House nutrition conference, in 1969, research focused particularly on isolated vitamins and minerals and their role in nutrient deficiency diseases like rickets and pellagra. Since then, the focus has switched from underconsumption to overconsumption, and the United States, along with many other countries, is now experiencing epidemic levels of chronic diseases like cardiovascular disease and type 2 diabetes that are linked to energy imbalance and obesity. Focusing on the prevention of diet-related chronic diseases has produced important gains in knowledge, but it has not been sufficient to stem increasing rates of these conditions. The burden is not likely to lessen anytime soon and there is much that scientists still need to learn.

Yet federal research efforts remain uncoordinated and there is no official accounting of all federal nutrition research funding. Politico, a media company, conducted its own analysis and found that the share of federal research spending dedicated to nutrition at the National Institutes of Health and the U.S. Department of Agriculture has remained flat since the 1980s.

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The NIH is the largest funder of nutrition research in the U.S.: it spent just over $2 billion on nutrition research in 2021 (though this included some projects that also addressed tobacco, exercise, and other topics less directly related to nutrition). This funding supported almost 4,900 projects across at least 24 of NIHs 27 institutes, centers, and offices. If that sounds impressive, it amounts to just 5% of NIHs total funding. Just 1% of all projects supported by NIH in recent years have focused on the role of diet in the prevention or treatment of disease in humans the rest focused on basic science and preclinical research.

Compare this to the diet-associated cost of cardiometabolic disease in the U.S., which was recently estimated to be $50.4 billion per year. This outstrips the NIHs annual budget for 2021 and the combined annual appropriations for the Centers for Disease Control and Prevention, the Environmental Protection Agency, and the Food and Drug Administration.

Over the years, the NIH has made sporadic attempts to coordinate the diverse nutrition research under its wing. In 1975, it established the NIH Nutrition Coordinating Committee in the Office of the Director, the highest level of leadership at NIH. But that committee was summarily shifted to the National Institute of Diabetes and Digestive and Kidney Diseases in 1993, and then relegated still lower within NIDDK in 2015, when it was renamed the Office of Nutrition Research.

In 2020, as Congress was considering whether to create a wholly new institute, the National Institute of Nutrition, the NIH released its first agency-wide Strategic Plan for NIH Nutrition Research with a focus on precision nutrition. No new nutrition-focused institute has been created, though the Office of Nutrition Research was moved back to the Office of the Director in 2021.

The strategic plan and office reshuffling are unlikely to be sufficient actions in the effort to curb rising rates of diet-related diseases. Establishing a National Institute of Nutrition could bolster essential nutrition research and provide the coordination necessary to address increasingly complex and interdisciplinary issues. This institute would be integral to achieving the goals of NIHs strategic plan and developing a research blueprint for addressing chronic disease using a combination of basic science, clinical trials, epidemiology, and policy research.

Research coordinated by the National Institute of Nutrition could range from foundational, such as identifying new biomarkers of nutrition status, to cross-cutting, such as understanding links between nutrition, health, and the food system. It could leverage the agencys current research on cancer, aging, obesity, diabetes, cardiovascular disease, and health disparities to drive research aimed at better understanding individual, social, and environmental determinants of nutrition and health and developing translational solutions.

But coordination beyond the world of research is also necessary. A recent Government Accountability Office report identified 200 diet-related efforts including research, education, clinical services, food assistance, and regulation scattered across 21 federal agencies. The report recommended that Congress direct a federal body to develop and carry out a strategy for such efforts with the goal of reducing chronic disease risk. Creating a White House Deputy Assistant to the President for Food and Nutrition Policy could harmonize these activities by leading a cross-agency federal food and nutrition working group. This group could coordinate between agencies and report to the President, the Cabinet, and Congress on issues ranging from nutrition, food access, and health equity to sustainability and climate change.

The cross-government cooperation required to address the ongoing infant formula crisis and the effects of climate change on and by the food system only highlight the need for such a body. The administration has, in effect, already created this working group in preparation for the White House conference as the need to organize topics of discussion and policy priorities across numerous federal agencies has arisen.

Coordination and investment in nutrition research at the federal level can take many forms. A new institute at NIH and a White House Deputy Assistant to the President are only the beginning of the solution. But their establishment, which should be a focus of the upcoming White House Conference, would be a positive step towards efficiently utilizing limited nutrition science dollars to combat the effects of diet-related disease.

Stephanie Rogus is a registered dietitian who leads the scientific integrity initiative for the Center for Science in the Public Interest (CSPI). Peter G. Lurie is a physician, the president and executive director of CSPI, and a former associate commissioner of the Food and Drug Administration.

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Federal nutrition efforts are in desperate need of coordination - STAT - STAT

Is your belly fat bothering you? While excess fat of any kind is unhealthy, visceral fat is particularly dangerous. "Abdominal obesity not only increases your risk for a first heart attack or stroke, but also the risk for recurrent events after the first misfortune," says Dr. Hanieh Mohammadi of the Karolinska Institute in Stockholm. "Maintaining a healthy waist circumference is important for preventing future heart attacks and strokes regardless of how many drugs you may be taking or how healthy your blood tests are." Here are five scientifically-backed ways to get rid of belly fat. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Exercise is a key factor in helping blast belly fat. "Health experts say consistent, moderate exercise by itself appears to help the body rid itself of vast amounts of deep abdominal fat even when your scale doesn't register a loss," says CNN's chief medical correspondent Dr. Sanjay Gupta. "If you're at a good weight, but still have trouble losing that belly fat, make sure you're doing the right kind of exercise. While sit-ups only tighten abdominal muscles, studies show strength training can reduce belly fat. The American College of Sports Medicine agrees the best way to achieve a "six pack" of abs is to focus more on lowering total body fat through aerobic exercise and diet. ACSM also says ab exercises are most effective when tailored to your individual needs. So, consult a trainer who can help you design the best program for you to lose the belly fat."

Eating a diet rich in healthy, nutritious whole foods is important for losing belly fat. "Nutrition plays a vital role in reducing abdominal fat," says Bret Scher, MD. "Many diets that promote weight loss, including vegan diets and chronic caloric restriction, can help people lose belly fat. However, the key is finding a sustainable diet that provides adequate nutrition and still helps you lose belly fat. For many, a low-carb diet may be an effective option, and adding intermittent fasting is also promising."

Stress-eating may make belly fat worse, experts say. "It's not just a formula of calories in and calories out. What we eat and how much may determine our overall weight, but stress influences where that fat actually gets deposited on our body," says Elissa Epel, PhD. "We know that excessive exposure to cortisol can increase belly fat. So it's logical that stress reduction should minimize it."

Studies show that people who strength train have less belly fat, even if they don't lose weight from the exercise. "Stick with basic moves that work the major muscle groupsshoulders, chest, back, abs, butt, legs, and arms," says Sherri MacMillan, owner of Northwest Personal Training in Portland, Oregon. "As you get stronger, continue to increase your weight load to counter gradual muscle loss."6254a4d1642c605c54bf1cab17d50f1e

Research from the Mayo Clinic shows eating breakfast is linked to a decrease in belly fat. "For reasons that we don't quite understand yet, eating breakfast seems to be a marker of, No. 1, less likelihood of having gained weight recently, and, No. 2, a smaller belly circumference and less visceral fat," says cardiologist Dr. Virend Somers. "Those who ate breakfast very frequently put on less than 3 pounds in the past year. Those who ate breakfast maybe one to four times a week put on about 5 pounds. The ones who didn't eat breakfast at all put on about 8 pounds in the year prior to them seeing us."

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How to Remove the "Hidden Fat" in Your Belly Eat This Not That - Eat This, Not That

Replacing just 30 minutes of daily social media time with physical activity, even for only two weeks, will make you feel happier, according to a new study.

A team from the Mental Health Research and Treatment Center at Ruhr-Universitt Bochum in Germany led by assistant professor Julia Brailovskaia, Ph.D., reported that participants who replaced social media with exercise felt more satisfied, less depressed, and less stressed by the COVID-19 pandemic than participants in a control group.

The positive effects of the two-week period lasted up to six months after the study was over, researchers said.

Given that we dont know for certain how long the coronavirus crisis will last, we wanted to know how to protect peoples mental health with services that are as free and low-threshold as possible, Brailovskaia said in a statement.

This shows us how vital it is to reduce our availability online from time to time and to go back to our human roots, she added. These measures can be easily implemented into ones everyday life and theyre completely free and, at the same time, they help us to stay happy and healthy in the digital age.

The researchers recruited 642 volunteers and randomly assigned them to one of four groups of roughly equal size.

The first group reduced its social media consumption each day by 30 minutes. The second group increased physical activity by 30 minutes daily while continuing its regular social media use.

The third group combined both, reducing social media time and increasing physical activity. A control group didnt change any behavior.

Participants were surveyed before and during the study as well as for six months afterward.

Researchers said the feeling of well-being, particularly when exercising regularly, increased with a reduction in social media, the use of which skyrocketed during the pandemic as people sought to stay connected.

Researchers said participants in all three non-control groups spent less time on social media. Six months after the intervention, the combination group engaged one hour and 39 minutes more each week in physical activity. The positive influence on mental health continued throughout the entire follow-up period.

Dr. Amy Gooding is a clinical psychologist with Pathlight Mood and Anxiety Center, a national chain of mental wellness centers.

Gooding told Healthline social medias hyper-connectivity to so many other lives gets in the way of our own happiness.

All of this is impacting our ability to focus on our work and be truly present in our lives, she said. Users may be comparing themselves to other peoples lives, families, vacations, all while detaching from their family or personal life because they are on their phone, looking at social media.

Not only does this lead to decreased self-esteem, but it can also make individuals critical of themselves and their experiences, Gooding added. When people are staring at their phones, they are not interacting with other people or their environment. Constant scrolling during downtime can impact ones ability to be comfortable being relaxed or still, with a quiet, calm mind. Taking a break from social media can help people be more comfortable with silence and with relaxation and can help people learn to be more engaged and present with the people and environment around them.

Gooding noted that the benefits of physical activity on mental health are well established.

Improvements in stress management, sleep, mood, and energy have all been seen in those who engage in 30 minutes of physical activity a day, she said. If you find that you are using social media to relieve stress, take a break from work to catch up with a friends activities, try put limits on your usage, and consider doing these things instead: Take your dog for a walk, play with your kids, have a dance party in your house, take a hike, call a friend and go for a walk, or go window shopping down your favorite downtown street.

Edward Sturm is an engagement specialist and content producer who developed the 30 Day Challenge Builder platform.

He told Healthline involving others in a challenge or using time-management apps can help someone turn social media time into something more productive.

Do a 30-day challenge with various forms of accountability, Sturm recommended. Put down money. For example, if you go on Facebook for more than an hour a day as measured by the RescueTime app, you pay $100 to a friend. Or use social pressure as the mechanism to make sure you dont overdo it. Tell your friends youre doing this challenge and have them keep you accountable for it.

The same goes for exercising. Burpees are one of the best full-body exercises that anybody can do anywhere, Sturm said. Do 50 burpees a day for a month in the same time youd spend on social media and that month will be one of the most beneficial in your life. Use apps and friends to keep yourself accountable and you will achieve your goals.

Dr. David Seitz, medical director for Ascendant Detox in New York City, told Healthline people finding themselves scrolling endlessly probably need a break. He offered a few tips to wean yourself from social media.

Set a time limit for app use, Seitz said. If you are using an iPhone, you can set time limits for app usage through the screen time feature. You can set limits for specific apps, such as social media, and you will receive notifications when you are close to reaching your limit. Apps like Offtime, Social Fever, and Space can also help. Try starting with a 30-minute limit and then gradually increasing the time you allow yourself to be on social media each day.

Uninstall social media apps, Seitz added. This may seem like a drastic step, but it can be very effective. If you find that you cannot stick to time limits or use social media in moderation, try uninstalling the apps from your phone. You can always reinstall them later when you feel like you have more self-control. When you get used to not having the apps on your phone, you may realize that you dont need them as much as you thought.

Find other things to do, Seitz said. When you feel the urge to mindlessly scroll through social media, try to find something else to do instead. As the latest research suggests, do some physical activity to reap the mental health benefits. Or try reading a book, taking up a new hobby, or spending time with friends and family. This is a good opportunity to re-teach yourself that there is more to life than social media.

Let your friends and family know, Seitz advised. If you are worried about missing out on important news or events, let your friends and family know you are taking a break from social media. This way, you wont feel the need to constantly check your feed, and you can relax knowing that you will be updated when necessary.

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Benefits of Replacing Social Media With Exercise - Healthline

Lots of people like to crack a beer to relax or have a good time with friends. But over time, all those extra calories may cause you to grow something called a "beer" belly.

Beer belly is a protruding, round belly, or a waist that is larger than the hips. It is most commonly associated with men, but you might have heard it called an apple body shape when it happens to women.

It's "the less polite term to describe an increase in abdominal fat," says Dr. John Angstadt, MD, director of bariatric and minimally invasive surgery at Staten Island University Hospital.

A beer belly may actually be dangerous: the type of fat that causes a beer belly is linked with serious health concerns like cardiovascular disease.

Here's why you can develop a beer belly and how to get rid of it for good.

The beer belly shape happens when visceral fat accumulates in the abdomen, says Megan Wroe, a registered dietician with Providence St. Jude Wellness Center.

Visceral fat develops around the organs, rather than right under the skin. "As it accumulates it pushes outward on the abdominal wall and creates the tummy pooch we call 'beer belly,'" Wroe says.

People accumulate visceral fat when they consume too many calories from anything, whether it's beer or pizza. In fact, it's possible to develop a beer belly even if you don't drink beer or other alcohols.

Simple sugars and carbohydrates like those found in packaged snacks, desserts, and sodas are all more likely to contribute to this visceral belly fat than nutrient-dense foods like fruits or vegetables.

These have been shown in numerous studies to contribute to excess weight gain because of how they can spike blood sugar and boost cravings, which could lead you to eat more calories than your daily needs.

Beer is a source of simple carbohydrates. In fact beer has up to 30 grams of carbohydrates and 100-180 calories per 12-ounce serving, which adds up fast.

In fact, if you drink one beer a day in addition to your normal diet, you could put on 10 pounds in a year. "That one extra beer is going straight to your abdominal fat," Angstadt says.

Older people may be more at risk of a beer belly, since abdominal fat increases with age for both sexes due to hormonal and metabolic changes. However, anyone who has an unhealthy diet can develop a beer belly, Wroe says.

While having a beer belly might make you the target of dad jokes, it's also an indication that you need to take charge of your health.

"Although we joke about someone's 'beer belly,' the reality is that it can represent a serious health risk," Angstadt says.

Having a large waist circumference is directly associated with increased risk for cardiovascular disease, diabetes, dementia, asthma, breast, prostate, and colorectal cancer, and other chronic health concerns.

Note: For men, the risk increases when their waist is larger than 40 inches; for women, it increases above 35 inches.

Unfortunately, there's no quick fix for a beer belly but making the right kind of changes is important for reducing it.

"If you have an obvious beer belly, it is time to make some changes in your diet and perhaps drinking habits," Angstadt says.

Here are the changes that could help you shrink your beer belly:

If you're getting lots of calories from beer or other alcoholic drinks, cut back, Wroe says. It's not just about the calories: alcohol has unique qualities that may make it easier to gain weight including:

You don't have to go cold turkey. Start by working toward the CCD's recommendation of no more than 2 drinks a day for men and 1 for women. Swap high-calorie drinks like beer and cocktails for lower-calorie options like alcohol and seltzer water.

If you want to enjoy a drink but limit your alcohol intake, try substituting some of our favorite nonalcoholic drinks and spirits.

Next, think about your nutrition overall. Talk to a registered dietitian about how much you should be eating.

Focus on whole, filling foods including fiber-rich fruits and vegetables and reduce simple sugars and processed foods, which contribute to belly fat.

Fiber has lots of health benefits and can reduce risk of chronic diseases associated with beer belly, including cardiovascular disease and type 2 diabetes.

In addition, foods that contain fiber, like fruits and vegetables, are filling, low-calorie options that won't contribute to the accumulation of belly fat.

Females should get 25 grams (g) of fiber each day, while males should get 38 g.

Moderate exercise can help you lose belly fat and keep it off. Aim for 150 minutes of moderate exercise like walking each week. You can break that up in 30-minute sessions (or shorter) to make it more manageable.

If you're staying up late to drink, that may compound your beer belly.

A 2022 study found that people who weren't getting enough sleep had 11% more visceral fat than people who were getting enough sleep.

Aim for the recommended 7-9 hours of sleep each night. If you have trouble, try these sleep hygiene tips that include having a bedtime routine, utilizing white noise, and incorporating relaxation techniques.

A beer belly is basically when visceral fat builds up around your waistline, typically as a result of eating too many calories, especially from simple carbohydrates and sugars, like those found in beer.

If you notice a beer belly emerging, cutting back on alcohol can be helpful but it may take additional changes to your diet and lifestyle like getting enough fiber, exercise, and sleep to really get that protruding pooch under control.

"Beer bellies are not just associated with beer or with men," Wroe says. "There are plenty of other common foods in our standard American diet that can create a pooched belly for both men and women, so people wanting to reduce their risk should look at their entire diet and not just their alcohol intake."

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Beer belly: How you get it and how to get rid of it - Insider

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This article contains content related to disordered eating and diet behavior.

If a friend opens up to you and reveals that she has been restricting her food intake severely in an effort to lose weight, is this behavior a sign of an eating disorder or disordered eating? What about a family member who seems obsessed with clean eating and refers to anything with sugar in it as toxic? Eating disorders and disordered eating are two terms that sound extremely similar, and while they do have some commonalities, there are important distinctions that set them apart.

Eating disorders are collectively one of the most deadly mental health conditions, second only to opioid overdose. Whats more, 9% of the U.S. population will develop an eating disorder in their lifetime, according to the National Association of Anorexia Nervosa and Associated Disorders (ANAD). Meanwhile, statistics around the number of people living with disordered eating are more sparse because the behaviors are often not diagnosed or as obvious as those associated with an eating disorder. However, a 2008 survey sponsored by the University of North Carolina-Chapel Hill found as many as 6% of U.S. women between the ages of 25 and 45 exhibit disordered eating behaviors.

Eating disorders and disordered eating can have serious consequences, which is why its important to know the signs of both, as well as who is most at risk. If you or someone you know is engaging in harmful eating habits, help is available.

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Disordered eating is when a person engages in a rigid food or exercise routine and becomes upset if theyre unable to engage in their routine, explains Melissa Geraghty, Psy.D. a clinical health psychologist who specializes in eating disorders. While these behaviors may be dangerous, they may not meet the set diagnostic criteria for an eating disorder.

Disordered eating is often fueled by a focused concern with body shape and weight, says Jamie Long, Psy.D, a clinical psychologist who specializes in eating disorders. It may also manifest as a way to cope with emotional distress, she adds.

Additionally, these types of behaviors can be (but arent always) a precursor to an eating disorder, which is a diagnosable condition.

Both Dr. Geraghty and Dr. Long say the main difference between disordered eating and an eating disorder is that an eating disorder is a diagnosable mental health condition with set criteria and is more extreme in nature. Disordered eating, on the other hand, doesnt have set diagnostic criteria and the symptoms are often not as extreme. With that said, disordered eating should still be taken seriously.

Severity, degree, number of symptoms and frequency of symptoms is what distinguishes eating disorders from disordered eating, adds Dr. Geraghty. Also, in my experience, people engaging in disordered eating dont typically engage in behaviors like purging, using excessive laxatives and working out excessively even when sick and injured, she says.

Another hallmark of disordered eating specifically is that many times, it can start from a desire to be healthier that slowly becomes more rigid in nature, explains Dr. Long. An individual engaging in disordered eating behaviors may become obsessed with clean eating and use extreme language to describe certain foods, such as toxic or poisonous.

For some individuals, disordered eating can eventually turn into a diagnosable eating disorder. According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), there are eight types of eating disorders.

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Disordered eating can affect anyone at any age in any body. People who diet, girls and women, boys and men, people of color, individuals who identify as LGBTQ and veterans are all at risk for engaging in disordered eating behavior, according to Dr. Long.

However, diagnosis and treatment may not look the same for all people affected by disordered eating. For instance, a 2020 report by the Harvard T.H. Chan School of Public Health suggests people of color are half as likely to be diagnosed with or receive treatment for an eating disorder than white people.

Meanwhile, a 2019 study in the Journal of Adolescent Health found 60% of college students who identify as members of the LGBTQ community reported engaging in disordered eating behaviors.

Chronic dieters, regardless of their body size, can be at risk for disordered eating because of the cultural pressure they may feel to lose weight, continues Dr. Long. Dieting hurts our health, and as a culture, we need to shift our focus from weight loss behaviors to health-promoting behaviors, she says.

In order to know if you or someone you care about is engaging in disordered eating behavior, its important to understand what it looks like. Some common signs of disordered eating include:

Disordered eating can lead to serious consequences and may put someone at risk for developing a range of health problems. Some of these health risks include:

If youre struggling with disordered eating, its important to seek help. Look for a therapist who specializes in disordered eating or eating disorders, advises Dr. Long. For help finding a specialist in your area (or someone whom you can meet virtually), consider contacting the National Eating Disorder Association by phone, text or online chat.

It may also be beneficial to work with a registered dietitian who specializes in disordered eating, adds Dr. Long. The role of the dietitian is to make sure an individual is getting proper nutrients while behavior changes are being made. Eating Disorder Registered Dietitians & Professionals (EDRDPRO) is one helpful resource for finding a dietitian with this particular expertise.

The good news is that help for disordered eating is readily available if sought out, and youre never alone in your journey toward mental and physical wellness.

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Disordered Eating: Causes, Warnings Signs And How To Seek Help - Forbes

Hyperlipidemia (HLD) is the clinical term for an imbalance of LDL (bad) cholesterol, HDL (good) cholesterol, and triglycerides. These are blood fats (lipids) that are important to cellular health and metabolism at normal levels.

However, they can raise the risk of heart attack and other cardiovascular problems when levels of LDL and triglycerides get too high and HDL levels sink too low.

Even though HLD is a potentially serious threat to your health, there are usually few if any symptoms. HLD can be identified in a simple blood test before any complications develop. Once its diagnosed, a combination of medications and healthy lifestyle adjustments can often bring your levels of LDL cholesterol and triglycerides into a normal range.

HLD refers to having an imbalance of the cholesterol levels in your blood that can lead to serious heart conditions.

Cholesterol is measured in milligrams per deciliter (mg/dL) of blood. You want to keep LDL and triglyceride levels low, while HDL levels are healthier if theyre higher.

This is because LDL contributes to atherosclerosis, a narrowing of your arteries caused by plaque buildup. Plaques that form along your arterial walls are made up of cholesterol, fats, and other substances. More plaque means your arteries are less flexible and that blood flow is reduced.

Thats why LDL cholesterol is called the bad cholesterol. HDL cholesterol helps remove LDL cholesterol from the bloodstream, so its nicknamed the good cholesterol.

A 2016 study suggests that one of the big threats triglycerides pose to your vascular health is that elevated levels can contribute to inflammation that damages the blood vessels.

While theres no specific number or set of numbers that define HLD, a measurement called total cholesterol is often used to determine when an individual is at particularly high risk of complications.

Total cholesterol is computed by adding your LDL and HDL levels, plus 20% of your triglyceride levels. A borderline high or high total cholesterol level suggests hyperlipidemia.

The National Institutes of Health (NIH) uses the following readings to determine when lipid levels are becoming concerning:

The Centers for Disease Control and Prevention (CDC) reports that about 94 million Americans have total cholesterol levels higher than 200 mg/dL.

HLD can be an inherited condition, though certain lifestyle behaviors may also contribute to high cholesterol. Those factors include:

HLD itself doesnt have noticeable symptoms. However, a type of HLD called HTG or abnormally high levels of triglycerides is a major contributor to pancreatitis, the painful inflammation of your pancreas. A 2019 study suggests that the pancreatitis-associated risk of severe health problems and mortality is significantly higher in people with HTG and diabetes.

HLD can also cause atherosclerosis. While it doesnt cause any noticeable symptoms either, its a major risk factor for:

Before a major event occurs, reduced blood flow in your arteries can cause pain. For example, when the heart muscle becomes starved of a sufficient flow of oxygenated blood, the chest pain that results is known as angina.

PAD occurs when blood flow is decreased in the extremities usually your lower legs. The main symptoms include pain when walking or standing for too long. This is called claudication, and it usually subsides with rest. HLD could be connected to these symptoms as well.

A 2019 article suggests that HLD should always be considered a lifelong risk factor for atherosclerotic cardiovascular disease, and treatment should begin at the earliest signs of HLD, not later on when substantial plaque buildup has already taken place.

While the risks posed by cholesterol imbalances can be reason for concern, there are also several things you can do to adjust your cholesterol levels at home and with a doctor. Some of the main treatment options include:

HLD is a major risk factor for cardiovascular disease. The condition can be present without you knowing about it, as it frequently presents no symptoms. Thats why its important to work with a doctor and have your cholesterol levels checked annually or more frequently if your doctor recommends it.

If you can keep your cholesterol levels in a normal range, you may be able to avoid symptoms such as angina or claudication, or more serious complications such as a heart attack or stroke.

More:
Learn HLD Symptoms and Other Signs of High Cholesterol - Healthline

Trigger warning: Mentions of Anorexia, an eating disorder (ED).

There was a time in my life when I used to starve myself, just to look thin. But over the years, my life experiences broke it down to me that weight gain or looking a certain way doesnt matter. Being fit and stronger does. That realisation helped me embrace fitness and respect my body, says Radhika Nihalani, a fitness enthusiast, mother of two and successful entrepreneur.

Donning many hats, she aces a good balance between her family, work life and, of course, her wellness. Though she says, It wasnt an easy journey and it still isnt.

Having a love-hate relationship with her own body ever since she was a teenager, Radhika recalls her weight loss journey from being an overweight teen to being borderline anorexic to dealing with postpartum weight gain and finally getting into a fitness routine.

All women, especially mothers, might relate to me. Ive had a roller coaster ride throughout till I finally embraced fitness as a major lifestyle change, says the 39-year-old who runs two PR companies.

While growing up in Delhi, Radhika says that she was called the plump kid throughout her childhood and never had to experience body shaming or body image issues. When I was in school, there were no discussions around fat shaming or body image issues and I always felt okay in my skin. Even when people made subtle comments on my body, it didnt bother me much, she says, adding that her perspective and her sense of body image changed as she became a young adult.

It was when she joined the college that she started noticing her weight had increased over the years. She recalls that her weight was around 80 kg during her early years in college which she felt was a big size for a 52 girl of that age.

It never occurred to me until I joined a dance class that every single person in the class was a certain size and I didnt look like them. That triggered me, she recalls.

There was also another incident which happened in my own house. One day my cousin and I decided to weigh ourselves on our newly bought weighing machine. I was sure that my weight wouldnt be more than 55 kg but when I weighed 78 kg. I could not believe that I had gained weight as I was least bothered about it up until that point, she elaborates, adding, These two became the turning points in my life.

Radhika then went on to take extreme measures that resulted in unhealthy weight loss. I stopped eating food properly and starved myself to lose weight. There were days when I just ate an orange. Besides, I went for extreme exercise regimes like running for 20 km a day, that too without eating enough food. My weight dropped drastically from 80 kg to 48 kg. This led to a lot of health issues and also affected my period cycles, she says.

From that point onwards everything in my life started revolving around being thin or fat. I started lying to people that I had eaten when I hadnt, she adds.

The weight woes continued even after she moved out of her house to pursue her post-graduation. I continued the same drastic regime there and the fact that I was out of my house added to it, as I was deprived of good food too. I ate very little and deprived my body so much that on certain days when I would let go, I would stuff myself with food. It was just extreme [behaviour], either I would starve myself or eat like it was the last day of my life, she says.

Later, it was one of her college friends, who specialised in Psychology, who pointed out that she might be borderline anorexic. At that time, there were not many available resources like we have now on the internet. So, my friend made me read a few books on anorexia and I realised that I might have it. Thats when I understood its severity and also that what I was doing to myself was not right, she recalls, adding that this was a much-needed reality check.

She says that it changed her way of thinking and made her determined to do something about it. It took her a lot of effort and self-discipline to break out of her anorexic lifestyle. I was determined, I thought, if I have the willpower to starve myself for so many days then I can train my mind to be better for myself. Eventually, I started eating nutritious food and alongside I started working out, she adds.

By giving importance to fitness and nutrition Radhika says that she eventually found a balance in her life. In 2006, she moved to Mumbai after her studies and later got married to the love of her life.

When I got pregnant with my first child, I took it as an opportunity to eat everything I felt like. Gaining weight during pregnancy is normal and every mother faces it. I was confident that even if I gained a lot of weight, I could lose it easily after the delivery, she elaborates.

But post her delivery in 2018, Radhika realised that it wasnt as easy as she thought it would be. I thought I would start working out immediately and would be back in shape soon. But the reality was different. There was so much stress and anxiety as it was our first child. I started stress eating and gaining more weight. I didnt have the motivation to work out, says Radhika.

It took her around a year to start thinking about working out to get back to her healthy weight. So, she took up a 100-day fitness challenge on Instagram where she posted about her workout every single day. That challenge was an experiment that maybe if I put myself, I would be consistent and reach my goal. And it worked, she says.

When she had her second child in 2021, she says that it gave her a whole new perspective regarding body weight and fitness. I knew my body would change again and I didnt want to get stressed about it. So, I decided to eat healthily and take it as it came. After my delivery, I realised that it isnt the shape or size but the health and strength that mattered. Most importantly, I have to take care of my two children and for that, I need to stay fit and healthy, says Radhika, who now works out daily and aims to be consistent with it.

When she started sharing her workout routine on Instagram, her followers started writing to her asking for instructions. If you put your mind to it, anyone can do it. Of course, it isnt easy! But try to take that 30 minutes out of your life every day and do what works best for you, she advises.

I do hit the gym but there are days when I miss them. But on those days I make sure that I compensate for it by walking to work or ditching the lift and climbing the stairs, says Radhika.

She adds, Most importantly, it is the mindset that needs to change. Choosing fitness is a lifestyle change and a long-term goal. Its not a short sprint, but a marathon. It might take time but slowly you will see the changes.

Edited by Yoshita Rao

Read more:
First Overweight, Then Borderline Anorexic: How I Finally Chose Fitness Over Weight Loss - The Better India

Keeping belly fat at bay will not only help you stay in shape, but it'll also help prevent certain health risks. If you didn't already know, carrying around too much belly fataka visceral fatis linked to heart disease, type 2 diabetes, and more. Taking just the right steps to ditch it is imperative, which includes sticking to a diet that's high in protein, decreasing stress in your life, staying away from sugar-packed foods and trans fat, eating at a calorie deficit, and performing productive workouts. We have you covered with the fitness part of the equation and rounded up five of the best strength exercises to lose that top layer of belly fat.

Strength training is king if you want to get rid of excess fat. It burns more calories than cardio, helps build and maintain lean muscle, and will give your metabolism a major boost. I recommend choosing compound movements that target multiple muscle groups and performing your strength exercisesat least three times a week to maximize your results.

If you're looking to lose that top layer of belly fat, start performing these five strength exercises ASAP. Aim for 3 to 4 sets of the following.

In order to get things started with the Sumo Deadlift, set your feet outside of your shoulders with your toes pointed outward. Keep your chest tall, squat down, and grip the bar between your legs. With your core tight and your lats pulled down, lift the bar off the ground, squeezing your glutes hard at the top of the movement. Lower the bar back down to the floor, and get tight with your setup again before performing another rep. Complete 3 to 4 sets of 6 to 8 reps.

Related: The #1 Strength Workout To Regain Muscle Mass as You Age, Trainer Says

Now, let's move on to Neutral Grip Lat Pulldowns. Grab the narrow parallel grip attachment at the lat pulldown station with your palms facing each other. Lean slightly back as you pull the handle down to your sternum, squeezing your upper back and lats. Resist on the way up until you get a full stretch at the top before performing another rep. Perform 3 to 4 sets of 10 reps.6254a4d1642c605c54bf1cab17d50f1e

Related: The #1 Floor Workout To Lose Belly Fat and Slow Down Aging, Says Trainer

Start your Dumbbell Neutral Grip Bench Press by lying down flat on a workout bench. Holding a dumbbell in each hand, position them up with your palmsfacing each other. Pull your shoulder blades back, then lower the dumbbells using control. Get a solid chest stretch at the bottom of the movement, then drive the dumbbells back up, flexing your triceps and pecs to finish. Complete 3 to 4 sets of 10 reps.

For this next exercise, hold a dumbbell to your chest, and perform a lunge by taking a long stride forward with one leg. Firmly plant your heel, then lower down using control until your back knee touches the floor. Step through your other leg, and repeat until all reps are performed. Complete 3 to 4 sets of 12 reps for each leg.

The last exercise is the Kettlebell Swing. Keep your chest tall, and reach for the kettlebell handle with both hands. Tighten your core, and pull the kettlebell towards you before snapping your hips forward and squeezing your glutes as hard as you can at the top. Swing the kettlebell until it's parallel to the floor. After swinging it, keep your core tight, and use your lats to pull the kettlebell back down. With your knees slightly bent, pull the weight back between your legs, and hip hinge backward before popping them forward to perform another rep. Complete 3 to 4 sets of 15 to 20 reps.

Tim Liu, C.S.C.S.

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5 Best Strength Exercises To Lose That Top Layer of Belly Fat Eat This Not That - Eat This, Not That