The proteins in our bodies are easily confused with the proteinin food.There are similarities and links between the two for example, both consist of amino acids.

But, when scientists talk about proteins in biology, they are talking about tiny butcomplex molecules that perform a huge range of functions at a cellular level, keeping us healthy and functioning as a whole.

Scientists will often talk about proteins "folding" and say that when they fold properly, we're OK. The way they fold determines their shape, or 3D structure, and that determines their function.

But, when proteins fail to fold properly, they malfunction, leaving us susceptible to potentially life-threatening conditions.

We don't fully understand why: why proteins fold and how, and why it doesn't always work out.

When proteins go wrong: 'Lewy bodies' or protein deposits in neurons can lead to Parkinson's cisease

The whole thing has been bugging biologists for 50 or 60 years, with three questions summarized as the "protein-folding problem."

It appears that that final question has now been answered, at least in part.

An artificial intelligence systemknown as AlphaFold can apparently predict the structure of proteins.

AlphaFold is a descendant of AlphaGo a gaming AI that beat human GO champion Lee Sedol in 2016. GO is a game like chess but tougher to the power of 10.

DeepMind,the company behind AlphaFold, is calling it a "major scientific advance."

To be fair, it's not the first time that scientists have reported they have used computer modeling to predict the structure of proteins;they have done that for a decade or more.

Perhaps it's the scale that AI brings to the field the ability to do more, faster. DeepMind say they hope to sequence the human proteome soon, the same way that scientists sequenced the human genome and gave us all our knowledge about DNA.

But why do it? What is it about proteins that makes them so important for life?

Well, predicting protein structure may help scientists predict your health for instance, the kinds of cancer you may or may not be at risk of developing.

Proteins are indeed vital for life they are like mechanical components, such ascogs in a watch or strings and keys in a piano.

Proteins form when amino acids connect in a chain. And that chain "folds" into a 3D structure. When it fails to fold, it forms a veritable mess a sticky lump of dysfunctional nothing.

Proteins can lend strength to muscle cells, or form neurons in the brain.The US National Institutes of Health lists five main groups of proteins and their functions:

There can be between 20,000 and 100,000 unique types of proteins within a human cell. They form out of an average of 300 amino acids, sometimes referred to as protein building blocks. Each is a mix of the 22 differentknown amino acids.

Those amino acids are chained together, and the sequence, or order, of that chain determines how the protein folds upon itselfand, ultimately, its function.

Protein-folding can be a process of hit-and-miss. It's a four-part process that usually begins with twobasic folds.

Healthy proteins depend on a specific sequence of amino acids and how the molecule 'folds' and coils

First, parts of a protein chain coil up into what areknown as "alpha helices."

Then, other parts or regions of the protein form "beta sheets," which look a bit like the improvised paper fans we make on a hot summer's day.

In steps three and four, you get more complex shapes. The two basic structures combine into tubes and other shapes that resemble propellers, horseshoes or jelly rolls. And that gives them their function.

Tube or tunnel-like proteins, for instance, can act as an express route for traffic to flow in and out of cells. There are "coiled coils" that move like snakes to enable a function in DNA clearly, it takes all types in the human body.

Successful protein folding depends on a number of things, such as temperature, sufficient space in a celland, it is said, even electrical and magnetic fields.

Temperature and acidity (pH values) in a cell, for instance, can affect the stability of a protein its ability to hold its shape and therefore perform its correct function.

Chaperone proteins can assist other proteins while folding and help mitigate bad folding. But it doesn't always work.

Misfolded proteins are thought to contribute to a range of neurological diseases, including Alzheimer's, Parkinson's andHuntington's diseaseand ALS.

It's thought that when a protein fails to foldand perform a specific function, known as "loss of function," that specific job just doesn't get done.

As a result, cells can get tired for instance, when a protein isn't there to give them the energy they need and eventually they get sick.

Researchers have been trying to understand why some proteins misfold more than others, why chaperones sometimes fail to help, and why exactly misfolded proteins cause the diseases they are believed to cause.

Who knows? DeepMind's AlphaFold may help scientists answer these questions a lot faster now. Or throw up even more questions to answer.

Bugs can be tasty. So why is it that we don't we eat more of them? There are plenty of reasons to do so: insects are easy to raise and consume fewer resources than cows, sheep or pigs. They dont need pastures, they multiply quickly and they don't produce greenhouse gasses.

Water bugs, scorpions, cockroaches - on a stick or fried to accompany beer: these are delicacies in Asia, and healthy ones at that. Insects, especially larvae, are an energy and protein bomb. One hundred grams of termites, for example, have 610 calories - more than chocolate! Add to that 38 grams of protein and 46 grams of fat.

Insects are full of unsaturated fatty acids, iron, vitamins and minerals says the UNS Food and Agriculture Organisation (FAO). The organization wants to increase the popularity of insect recipes around the world.

In many countries around the world, insects have long been a popular treat, especially in parts of Asia, Africa and Latin America. Mopane caterpillars, like the ones shown here, are a delicacy in southern Africa. They're typically boiled, roasted or grilled.

Even international fine cuisine features insects. And in Mexican restaurants, worms with guacamole are a popular snack. Meanwhile, new restaurants in Germany are starting to pop up that offer grasshoppers, meal worms and caterpillars to foodies with a taste for adventure.

In Europe and America, beetles, grubs, locusts and other creepy crawlers are usually met with a yuck! The thought of eating deep-fried tarantulas, a popular treat in Cambodia, is met with great disgust. But is there a good reason for that response?

Fine food specialists Terre Exotique (Exotic Earth) offer a grilled grasshopper snack. The French company currently sells the crunchy critters online via special order. A 30-gram jar goes for $11.50 (9 euros).

There are about 1,000 edible insect varieties in the world. Bees are one of them. They're a sustainable source of nutrition, full of protein and vitamins - and tasty for the most part. The world needs to discover this delicacy, says the UN's Food and Agriculture Organization.

In 2012, researchers used ecological criteria to monitor mealworm production at an insect farm in the Netherlands. The result? For the production of one kilogram of edible protein, worm farms use less energy and much less space than dairy or beef farms.

Even in Germany, insects used to be eaten in abundance. May beetle soup was popular until the mid-1900s. The taste has been described as reminiscent of crab soup. In addition, beetles were sugared or candied, then sold in pastry shops.

French start-up Ynsect is cooking up plans to offer ground up mealworms as a cost-effective feed for animals like fish, chicken and pigs. This could benefit the European market, where 70 percent of animal feed is imported.

Author: Lori Herber

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What are proteins and why do they fold? - DW (English)

Workout tips: Have one fresh local fruit or a banana before your workout

Eating right is important to get the best results from your exercise routine. Nutritionist Jinal Shah from team Rujuta Diwekar recently took to Instagram to share a few tips that can help make you more informed decisions on your diet, in order to get the best and most efficient results from your exercise routine. Exercise is something that helps your brain to be constantly sharp. It helps your heart healthy, bones strong and dense also facilitates hormonal balance. When combined with a healthy diet, it can help you stay strong, fit and healthy in a holistic manner.

According to Shah, your exercise routine should address the four pillars of fitness: strength, stamina, stability and flexibility. Whenever you are exercising, you need to work towards achieving all four of these, in order to make progress consistently and efficiently, and to achieve optimum health and fitness.

Yoga, cycling, running, strength training and weight training can all help in achieving these goals. You need to take up what suits your routine and try to do it consistently.

Also read:Workout Tips: Here's Why This Fitness Trainer Doesn't Prefer Running

A healthy diet goes hand in hand with your exercise routine for getting fitter and healthier. However, there are a few foods that can help in improving your exercise performance. in Including them in your daily diet can help in maximising the benefits you get from exercise. Here are they:

1. Coconut: It is a local food, which is rich in medium chain triglycerides (MCTs). MCTs help in improving physical stamina and mental strength. Both of these are need to perform well in daily life as well as exercise. Make sure coconut is included in your daily diet. You can have it in the form of nariyal paani or coconut water (as a mid-morning drink). It can help in regulating blood pressure and is rich in electrolytes, which can keep your body well-hydrated. You can also have it dried coconut with jaggery, you can garnish your poha, chutneys etc with it.

2. Rice: Rice contains a chain of three essential amino acids known as Branch Chain Amino Acids (BCAA). These amino acids help in preserving muscles in the body. Have rice in traditional combinations like dal rice, biryani, khichdi, curd rice or whatever way you like it. You can also have rice for your dinner. Not only will allow you to sleep well at night, but will also help you wake up feeling more energised. Have the local variety of single-polished hand-pound white rice.

You can include rice in your daily diet Photo Credit: iStock

3. Tuber vegetables: You must have these vegetables at least a few times in a week. Sweet potato, suran, arbi are all tuber vegetables which are in season right now. They are rich in prebiotics, which feed good bacteria in the gut, and help in improving gut health. A healthy gut can facilitate good digestion. You can have them in the form of sabzi (with coconut if possible) or as an evening snack.

Also read:Weight Loss: This 15-Minute Workout Overcomes All Hurdles Of Exercising At Home- Watch Video

You need to follow the 4 R's of post-workout nutrition:

Make sure you cater to all four R's of post-workout nutrition.

Do not follow calorie-restrictive diets or food groups in the name of weight loss or any other fitness goal. "It is not going to help you and will only come in the way of the results you want to achieve from exercise," says Shah in her IGTV.

Also read:Muscle Soreness, Better Range Of Motion And Other Reasons To Own A Foam Roller Right Now

(Jinal Shah is a nutritionist with Team Rujuta Diwekar)

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

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Workout Tips: Maximise The Results Of Your Workout With These Expert-Recommended Diet Tips - NDTV

Exercise is just as important as diet. Regular, moderate-intensity exercise helps the body use dietary carbohydrates better, reducing the risk of progression to diabetes. Your exercise goal should be to eventually reach 20-30 minutes a day of moderate exercise. Some people are already way above that, while others may take weeks to safely get to that level of intensity. Neither exercise nor a proper diet are guarantees against developing diabetes, but the two together are powerful.

DEAR DR. ROACH: This is a general question about vaccine reactions. My husband and I both recently had influenza vaccines and shingles second vaccine. Neither of us had a reaction other than a red spot where the injections were done. Does this mean that they weren't effective? We're both over 75 and wonder how strong our immune systems are. Should there have been some reaction? J.D.

ANSWER: Both the flu vaccine and the shingles vaccine are effective at reducing risk of developing their respective diseases, although neither of them is perfect. Last year, the flu vaccine was about 45% effective overall, while Shingrix (the new two-shot vaccine) has greater than 90% effectiveness in protecting against shingles, even in people in their 70s.

A vaccine reaction within the first 24 hours often relates to the body's response to the preservatives and stabilizers in the vaccine. A lack of reaction to the vaccine does not mean that your body isn't responding to the key portion of the vaccine, the part that gives immunity to the virus. You should still be protected.

Dr. Roach regrets that he is unable to answer individual letters, but will incorporate them in the column whenever possible. Readers may email questions to ToYourGoodHealth@med.cornell.edu or send mail to 628 Virginia Dr., Orlando, FL 32803.

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To Your Good Health: Prediabetes can first be addressed with diet, exercise advice - Corvallis Gazette Times

Exercise is just as important as diet. Regular, moderate-intensity exercise helps the body use dietary carbohydrates better, reducing the risk of progression to diabetes. Your exercise goal should be to eventually reach 20-30 minutes a day of moderate exercise. Some people are already way above that, while others may take weeks to safely get to that level of intensity. Neither exercise nor a proper diet are guarantees against developing diabetes, but the two together are powerful.

DEAR DR. ROACH:I'm a 75-year-old man with no serious health issues. My problem is nighttime bathroom visits. I feel the need to urinate six or seven times each night. However, I have a weak stream and a soreness in my lower stomach while urinating. I don't usually have anything to drink after 6 p.m. What could be the problem?

A:Enlargement of the prostate is extremely common among 75-year-old men, and the weak stream you note is a strong indication that this is the problem. The urethra -- the tube coming from the bladder that urine flows through -- goes right through the prostate in men. Enlargement of the prostate compresses the tube, making urinating difficult.

The discomfort could be due to enlargement of the prostate, but it could also be a urine infection, a common complication of an enlarged prostate. A urine test and a prostate exam are likely to lead to an answer. Your regular doctor or a urologist can easily do this, and there are several effective treatments.

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Dear Dr. Roach: Prediabetes can first be addressed with diet, exercise advice - Herald & Review

The diet could reinforce bad eating habits.

The metabolic confusion diet is one of the latest fad diets to be blowing up on social media. Like many fad diets, it promises you can lose weight while still eating what you want.

Fans of the diet claim that by switching between very low calorie days and high calorie days, you can lose weight while simultaneously speeding up your metabolism. It may sound promising, but theres no research to back these claims.

The metabolic confusion diet is similar to intermittent fasting, but without the extremes of energy (calorie) restriction. A person on the diet might, for example, eat only 1,200 calories one day, then eat 2,000 calories the next. Although there hasnt been any research looking specifically at the metabolic confusion diet, we might compare it with a popular form of intermittent fasting: the 5:2 diet where you eat as usual for five days, then either fast for two days or only eat around 500 calories.

Despite being able to eat as much as you like on feed days, people may not feel more hungry and still end up eating less overall and even less on the feed days than they did before starting intermittent fasting. This supports the idea that intermittent fasting can lead to comparable weight loss as conventional diets, where you restrict calories daily.

But while these diets may be successful in getting people to eat less, they may actually reinforce bad eating habits and poor diet quality (such as consuming high-energy, highly-processed foods and drinks), as people may think they can treat themselves following low-calorie days. Indeed, research has shown people following these diets have a less nutritious diet than those following traditional calorie-controlled diets.

Other studies have shown that people following the 5:2 diet consume more calories before fast days unconsciously which could very well happen on the metabolic confusion diet, too.

The other reason for the metabolic confusion diets popularity is because fans of the diet claim that switching between low- and high-calorie days keeps your metabolism active, causing you to burn more calories as a result. Its also believed that this confusion will stop biological resistance such as an increase in appetite to the diet that may derail weight loss or cause you to regain any weight youve lost.

But when we lose weight, our body needs fewer calories to survive. These changes to our metabolic rate (the baseline amount of calories our body needs to function daily) can even be seen several years following weight loss. This is thought to be the result of body mechanisms that adjust the metabolic rate downwards through a special process (called adaptive thermogenesis). This process aims to stop energy from being wasted by preserving it in fat tissue and other fuel reserves. Increased appetite is another way the body tries to restore lost body weight.

The other key selling point of the metabolic confusion diet is that it prevents your metabolism from slowing as you lose weight. However, when we look at studies on intermittent fasting, we see the same reduction in resting metabolic rate as traditional calorie-restricted diets do.

The odd study that has suggested intermittent fasting raises your metabolic rate can often be explained by the inclusion of total fasting.

Fasting causes an acute metabolic starvation response, leading the body to burn through more of its reserved fuel for around 24-48 hours after a fast. All short-term emergency fuel management measures to glucose supply to the brain. But even in this case, any temporary increase in metabolism may be barely detectable. Also, some studies have actually shown greater reductions in metabolic rate with intermittent fasting.

The truth is that no matter how you lose weight, your metabolic rate will decrease. Even certain types of exercise, may not necessarily increase metabolism with studies on endurance training (such as long-distance running) showing that metabolic rate slows in order to use energy more efficiently during exercise. However, the body does burn more calories immediately after exercise to help muscles recover, especially after higher intensity exercise. Regular weight training could potentially lead to a higher metabolic rate.

But if the metabolic confusion diet functions similarly to intermittent fasting, it may have other benefits beyond just weight loss.

Intermittent periods of energy restriction have been shown to improve glucose (blood sugar) and lipid (fat) metabolism. This means the body is better able to deal with carbohydrate and fat from a meal. This makes the body better able to tolerate indulgent foods when we encounter them.

By this token intermittent fasting-type diets can improve your ability to manage fuels in the body known as metabolic flexibility. Metabolic flexibility means youre better at burning and storing carbohydrates when you need to, and equally better at managing the storage and release of fat from fat stores. This improves insulin sensitivity, which reduces overall risk from disease, such as cardiovascular disease and diabetes. All of this is independent of weight or weight loss.

Although the metabolic confusion diet may be just another fad diet, it may have benefits other than losing weight given its similarity to intermittent fasting. While it cant speed up your metabolism, diets that allow us to have more flexibility in the way we eat are more sustainable and easier to follow in the long run.

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Metabolic confusion diet won't boost metabolism but it could have other benefits - The Conversation UK

Maybe youre popping vitamins and upping your intake of key nutrients in the hope of strengthening your bodys defenses against COVID-19 and the flu.

But is this a sound strategy?

We consulted Dr. Nora Zabel Tossounian, an internist at Hackensack Meridian Health Primary Care and Womens Health in Lodi.

She cautions against too many megadoses of vitamins or overeating a certain type of food just because it may supply a specific nutrient.

There are some good medical studies that support it and there are some that dont, she says of foods and supplements touted as immune boosters. The main thing that it boils down to is healthy lifestyle habits and the importance of good, balanced nutrition and exercise and sleep. Cant beat that.

A vitamin-based defense and clean eating may possibly help mitigate health risks on some level, but theyre not a substitute for wearing a mask, social distancing, avoiding crowds and washing your hands.

While some supplements may be advisable, Zabel Tossounian says we should start with our plates. Make that a moderately clean plate.

I always tell my patients to try to get the nutrients as much as possible from food thats minimally processed, she says.

Ditch juices in favor of whole fruit (in moderation), she says, and try to cut down on processed, refined and bleached carbohydrates.

That doesnt mean buying something just because it says natural or organic on the label.

Many people try to say, Well, these potato chips ... they say theyre natural, she says. Thats a processed carb.

Baking, a favorite pandemic pastime, can make us more vulnerable to reward eating. As we eat more carbs, our bodies produce more insulin to keep up with the sugar. Cookies can seem like a good quick fix for stress, but if we're trying to avoid inflammation, insulin spikes are not our friend. Steve Hockstein for The Star-Ledger

Zabel Tossounian points out that carbs in excess are problematic because they cause belly fat and weight gain and increase insulin levels.

What does that have to do with immunity?

Insulin is known to be a pro-inflammatory marker, she says. It can make it more challenging for our immune system to fight off infections.

Of course, starting in March, when grocery stores began to feel the strain of the pandemic, a whole lot of people were panic-buying chips, cookies and other treats. Even if the irony is a time-honored one, we were using unhealthy behavior to try to soothe our fears about the health crisis.

A lot of us during these stressful times tend to overeat or emotionally eat, Zabel Tossounian says. Mindful eating is so important. Sometimes we do make the wrong choice intentionally because we need to have that satisfaction.

If opting for oat milk, nut milk or other milk alternatives, look for products fortified with vitamin D. But this may not be enough to reach an optimal vitamin D level.Thomas Urbain | AFP via Getty Images

Want to enlist vitamin D in strengthening your bodys defenses?

Sources of vitamin D in your diet could include milk, cheese and yogurt. Zabel Tossounian tells her patients to stick with varieties that have reduced fat. Those who are lactose intolerant or vegan can opt for nut milks or milk alternatives like soy, almond, hemp and coconut. Oat milk has become one of of the most popular, but check the labels.

Sometimes they may not fortify with vitamin D, Zabel Tossounian says. And even if they are fortified, the amount can be less than optimal.

The majority of patients in our practice tend to be vitamin D-deficient, she says. Many take supplements. (You can always ask your doctor to check your vitamin D level.)

Avocado on toast or not may have become a trendy food associated with the finances of millennials, but it is also a source of fiber, protein, healthy fat and vitamin C.Anna-Rose Gassot | AFP via Getty Images

Some studies in COVID patients have shown that (zinc) does help with the mechanism of the immune system fighting off this virus, Zabel Tossounian says. We also use it to a certain extent in certain hospitalized patients.

Natural sources of zinc include mushrooms, beans, chickpeas and nuts.

Most fruits and vegetables do have a fair amount of zinc, she says. Zinc is very important.

She tells patients who would prefer a supplement that they can try 50 milligrams of zinc a day.

Vitamin C is most traditionally associated with a perceived defense against ailments like the common cold.

Many patients during this time will down glasses of orange juice or take megadoses of vitamin C, Zabel Tossounian says. First of all, orange juice contains a lot of carbs.

People wanting to limit carbs should stay away or stick to one serving, she says. Those who are worried about acid reflux can avoid orange juice altogether in favor of a 500-milligram daily supplement. The catch: only do this if you can drink at least 64 ounces of water per day.

The reason for that is long-term, higher doses of vitamin C in some patients can increase the risk of kidney stones, Zabel Tossounian says. Another option is to only take a vitamin C supplement during the fall and winter months.

Salmon: a good source of protein and healthy fats.Eric Piermont | AFP via Getty Images

Zabel Tossounian says that in order to avoid lopsided diets that are too heavy on the carbs, for instance, she counsels patients to make one third of their plate low-fat protein, one third vegetables and one third minimally processed starch.

Salmon is a good go-to protein and supplies necessary healthy fats, she says. Another option is baked or boiled (not deep-fried) chicken as long as the skin is removed.

Vegans and vegetarians can opt for beans, bean-based pastas and avocado for protein (and healthy fats). They can also choose plant-based meat substitutes, though Zabel Tossounian says to watch the fat content on your favorite plant-based burgers. Either limit how many times theyre in the rotation or cut down on fats and oils elsewhere in your meal.

She tells patients to limit red meat ideally lean cuts to no more than twice per week.

About those processed carbs. A lot of patients have been coming to Zabel Tossounian with weight gain in the pandemic what some have been calling the COVID 19.

In the beginning of the pandemic, aisles that normally stocked flour and sugar were half (or all) empty since many people started baking.

They loved it and they did with their families, she said. As we know, food, in all cultures, is a way of connecting with your loved ones. The kitchen became the most important room in the entire home.

Has your kitchen become a production line for cakes and cookies in the pandemic?Sarah Rice | The Star-Ledger

Why not focus on food when you can plan your day around the meal youre going to have at night? Of course, that makes it easier to overeat or stray from good eating, especially if theres a sense of reward involved.

A lot of it comes from entitlement, Zabel Tossounian says. Had a bad day at work or had a difficult Zoom meeting? You know, Im entitled to that Snickers bar. It gives temporary satisfaction. All of us do it, were human.

She suggests eating clean 80 to 90% of the time and leaving a bit of room for indulgence.

More vitamin D and C may not mean much without vitamin sleep and exercise.

Moving for at least 30 minutes five days a week can help us feel better.

Why? Its not just the lack of guilt for not exercising were talking about here. The happy hormones, or endorphins, released during a workout can help to ease stress, anxiety and depression.

This 24 Hour Fitness gym in Springfield reopened in September. If you can't get to a gym or don't feel comfortable going, there are many free options for online workouts. Patti Sapone | NJ Advance Media

Another benefit of exercise is that when you start thinking about how many pushups you may need to cancel out a candy bar, you may think twice and temper emotional eating, Zabel Tossounian says.

Even if your gym has gone out of business, there are ways to stay fit in the winter. Zabel Tossounian often recommends that patients check out free resources like the YMCA 360 website, which has on-demand fitness videos, or workouts on the Nike Training Club app.

Some local gyms are still offering online classes and virtual memberships to a wide range of workout programs are available online.

Thank you for relying on us to provide the journalism you can trust. Please consider supporting NJ.com with a subscription.

Amy Kuperinsky may be reached at akuperinsky@njadvancemedia.com and followed at @AmyKup on Twitter.

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How your diet can help boost immunity as COVID-19 and the flu loom - nj.com

Health was the top motivator for diet changes, with 7 in 10 saying they are now adopting these changes for longer term

KUALA LUMPUR, MALAYSIA -Media OutReach-11 December 2020 - Premier global nutrition company, Herbalife Nutrition, today released findings from the 2020 Diet Decisions Survey, which revealed that Asia Pacific consumers are eating better and exercising more, with 58% believing that they will emerge healthier in the new normal. The survey, which polled 8,000 consumers in eight Asia Pacific markets, including Australia, Indonesia, Japan, Malaysia, Philippines, South Korea, Taiwan and Vietnam, also shed light into the motivations behind the consumers' recent dietary and lifestyle changes, with the aim of inspiring more people to adopt better nutrition and lifestyle habits to improve their overall well-being now and into the future.

"There is always room to improve your lifestyle, especially when those changes can lead to lasting results in your personal well-being," said Stephen Conchie, Senior Vice President and Managing Director, Asia Pacific, Herbalife Nutrition. "From the survey, we observed that more individuals are eating fruit, vegetables and other plant-based foods, and consuming less meat. In fact, more consumers want to eat nutrient-dense, plant-based proteins but don't know where to start. This reveals a need for wider public nutrition education to help consumers make better decisions in their daily diets."

"We can create a conducive environment for consumers through easy-to-follow meal plans, readily-available health and wellness coaching and convenient meal alternatives. This way, Herbalife Nutrition can enable more people to have access to healthier meal options and accurate nutrition information, forming healthier, active lifestyle habits in the longer term," added Stephen.

Consumers believe they will emerge heathier than before

According to the survey findings, 39% of respondents have made a major change to their diet this year, with the highest number to have done so in Indonesia, Vietnam and Philippines. Among the top motivators for changing their diet include:

o Their health (77%)

o Weight loss (39%)

o More cost-effective (31%)

o More environmentally-friendly (24%)

The key reasons for effecting dietary changes this year as opposed to taking action at other times include:

o Had time to research healthier foods (52%)

o Had time to cook more and learn new recipes (40%)

o Wanted to use time at home for a positive change (36%)

Beyond making changes to their diet, 56% also started to exercise more, with consumers in Vietnam, Philippines and Indonesia leading the way.

Shift towards plant-based diets

Diving deeper into the dietary changes, 49% of consumers who have made changes to their diet started eating more fruits and vegetables, 46% ate less meat, while 39% chose to eat more plant-based foods.

In addition, 41% displayed a greater openness to plant-based food options than before, especially in the Philippines, Vietnam, Malaysia and Indonesia.

However, 58% said that while they would like to incorporate more plant-based proteins into their diet, they were not sure of how to begin doing so. This sentiment was particularly strong among consumers in Vietnam, Philippines and Indonesia.

Positive health impact, sustained dietary changes expected

When it comes to the impact of the dietary changes, a large majority of consumers - 83% - have noticed a positive difference in their health. In addition, 68% believed that their dietary changes this year have lasted longer compared to a different time. As a result, 82% plan to keep the dietary changes for the foreseeable future.

To help consumers maintain their new diets in the new normal, having easy-to-follow meal plans came up tops (54%) as the key factor to keep up with their healthier nutrition regime. In addition, 41% said that having a health and wellness coach would help, while 40% chose convenient meal alternatives that don't take long to make.

Herbalife Nutrition is a global company that has been changing people's lives with great nutrition products and a proven business opportunity for its independent members since 1980. The Company offers high-quality, science-backed products, sold in over 90 countries by entrepreneurial members who provide one-on-one coaching and a supportive community that inspires their customers to embrace a healthier, more active lifestyle. Through the Company's global campaign to eradicate hunger, Herbalife Nutrition is also committed to bringing nutrition and education to communities around the world.

For more information, please visit IAmHerbalifeNutrition.com.

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Asia Pacific Consumers Eating Better, Exercising More, with 3 in 5 Believing They Will Emerge Healthier in The New Normal Herbalife Nutrition Survey...

Are you thinking of jumping on to the most popular diet trends or intermittent fasting bandwagon to lose weight in the New Year? Many of you may have already planned your New Year resolutions to lose weight and stay fit, but celebrity nutritionist Rujuta Diwekar strongly rejects diets that encourage curfew on nutrients like carbs, fats or proteins for weight loss. She doesnt endorses fancy diets and believes in eating local, seasonal and traditional foods, flatly refusing diets 'which come with a name' - low calorie does not always mean healthy. She suggests, 'dieting is not the go-to weight loss strategy'.

In an exclusive interaction with Mirror Online, Rujuta, who has recently launched her book Eating in the Age of Dieting, reveals surprising facts about food that you've probably believed to be true but are actually food myths worth debunking before heading into the New Year. Read on.

Losing weight in 2021

a. Sustainability at the core of food decisions

Adopt a more sustainable diet. Be on a diet in 2021 that you can be in 2031/2051. It has to be a diet which even your children can adopt, or a diet that is good for your parents too and that allows you to come together as a community to celebrate festivals. It has to be a diet which has to have therapeutic properties and allows you to get over minor cold, cough, flu and headaches. So in 2021, local, traditional and seasonal foods should be consumed. Sustainability needs to be at the core of every food decision that you make.

b. Learn the importance of activity

Adopt an exercise, which is adaptable and just doesn't come to an end because your gyms are closed or swimming pools are no longer functional. Take up yoga, learn to exercise more at home. Learn the importance of activity. Don't sit at home and go binge watching online web series. Move your bodies for every 30 minutes of sitting; stand for at least three minutes. Look for opportunities to work at home so that you stay active.

c. Know how politics and policies affect your health

In 2021, know how politics and policies can affect our health. So ask for governments to provide good quality air, safe walking footpaths and cycling lanes.

"It is time to rethink your diet and make it more sustainable. Rethink about your exercise and make it more adaptable. Ensure you get fresh air, green open spaces and safe walking areas as a priority by the government. So, really look at sustainability and don't just make it about how quickly can I lose weight. Think about how I can lose weight and stay healthy forever," she says.

Men need to start cooking. You are eating everyday so might as well learn to cook every day. Men should be able to prepare for the food to cook, complete the act of cooking and also clean up after, because only then are you a useful resource at home.

Rujuta Diwekar

Diet plan for a healthier 2021

When it comes to breakfast, lunch and dinner, Rujuta suggested time-tested varieties that perfectly fit the requirement of today. Whether it is boosting our immunity, keeping our waistlines small, wanting good hair and skin or more results from exercise. Heres her meal plan on what you should eat for breakfast, lunch and dinner:

Breakfast: Poha, upma, idli, paratha, daliya, dosa and milk are good options.

Lunch: Roti, sabji, dal and chawal. But, ensure you are eating the sabji of the season. Also you can choose something else than moong and arhar dal. India has more than 65,000 varieties of dals and pulses. At least we need to have a portfolio of 10-15 dals that we are having throughout the month, she adds.

Dinner: Something really light for dinner. I personally prefer rice for dinner because it is easy to digest and easy to cook. Especially for women who are now working from home and at home, cooking a large dinner is unreasonable and time consuming. Make a moong dal khichdi, that is perfectly fine. My clients including Kareena and Alia, eat the same for dinner, she reveals.

When it comes to blood pressure and diabetes, what really works like magic is not eating anything out of a packet. I always say this, jitna packet khulta hain utna pet fulta hain. The more you eat out of packets the bigger you are going to get.

Rujuta Diwekar

Men have controlled professional restaurant kitchens, distancing their work from the cooking that women have been doing for years at home. Men need to start cooking. We cannot possibly go into the post covid-19 world where men think it is a joke to say that I can just cook an omelet, or make a chai. It is not at all funny that you are so poorly skilled. You are eating every day so might as well learn to cook every day. And if not every day, at least three days in a week. Men should know to cook at least basic food like dal, chawal or khichdi without needing directions in the kitchen. Men should be able to prepare for the food to cook, complete the act of cooking and also clean up after, because only then are you a useful resource at home, she says.

Eating habits for youngsters to keep BP and diabetes at bay

Many young people are suffering from high blood pressure and diabetes. When it comes to blood pressure and diabetes what really works like magic is not eating anything out of a packet. I always say this, jitna packet khulta hain utna pet fulta hain. The more eat you out of packets, the bigger you are going to get. It is invariable when you eat from packets, you consume excess amounts of salt and sugar. So, whether it is a tetra pack juice, chips, cookies or chocolates the more you open packets, the poorer your diet and health gets, making you look worse. So eat more at home, and make 30 minutes of exercise a part of your life, she mentions.

Going to bed and falling asleep should be peaceful. She added, Get to bed on time; don't spend too much time on gadgets. We are prone to spending too much time on gadgets towards the end of a day, so don't take your phone to your bed. Make your bedroom gadget-free. Whether it is BP or diabetes, people need to follow common sense rules. Constantly magical cures are suggested for BP and diabetes, but common sense done every day is what works, she says firmly.

If you are talking of sustainability, then you are talking about adopting a lifestyle with which you can even live in 2051 and not just in 2021. It means that the diet allows you to live within your ecological means, so you cannot be eating just endless amounts of one kind of food group and rejecting another just because it is not the rage of 2020 or 2021.

Rujuta Diwekar

She adds, "In the last 20 years, what I have seen is that people are either depriving themselves of fat, carbohydrate or long hours of food. I have seen the desperation to stay slim. Maybe people want to look slimmer than they were 15 years ago, but the method is the exact same. People who were depriving themselves of calories in the late 1990s, then began to deprive themselves of fat in the early 2000s, post that it was carbohydrate and then it was just like depriving yourself of long hours of eating. It is just 'deprivation'. Eat local, seasonal and traditional food so that you find a sustainable path to health, well being and fitness."

Also, when people reject food just because it has protein or carbohydrate, that is also when we begin to have more divisive society, she says. "So just like we stand united in the face of racism, sexism and ageism, we should also stand united in the face of nutritionism which is about looking at food just from the point of view of nutrients. The only people who benefit from nutrionism, is the food industry. As people and society, we suffer if we look at food from the point of view of nutritionism," she warns.

Read the original here:
Rujuta Diwekar: Weight loss myths busted; diet to follow in the New Year - Mumbai Mirror

Humans come in a variety of heights and genetics play a key role in determining whether you will be short or tall.

Theres much more than just heredity to consider before assuming a person will automatically be the same height as their parents. Medical conditions, hormonal deficiencies, and more can all contribute to how tall you are.

Read on to learn about all of the components that contribute to a persons natural height.

Genetics are among the prominent factors that contribute to how tall youll be.

As a general rule of thumb, your height can be predicted based on how tall your parents are. If they are tall or short, then your own height is said to end up somewhere based on the average heights between your two parents.

Genes arent the sole predictor of a persons height. In some instances, a child might be much taller than their parents and other relatives. Or, perhaps, they may be much shorter.

Such key differences may be explained by other factors outside of your genes that contribute to height.

Aside from genetics, there are other factors to consider that can determine a persons height, especially during childhood and adolescence.

While eating more vegetables wont automatically make you taller, getting adequate nutrition during your growing years is critical in human development, including your height.

A diet based on whole, nutritious foods can ensure you will grow up to the height your genes might dictate. On the flip side, a poor diet could lead to a shorter stature compared to your parents.

Eating healthy isnt so simple for all families. Children of a poor socioeconomic status may be at risk of a lack of access to nutrition, along with poor access to adequate health care. This, in turn, can contribute to a shorter height.

You may notice that boys grow slower than girls at first, due to differences in puberty milestones. Overall though, adult males tend to be an average of 14 centimeters (5.5 inches) taller compared to adult females.

During puberty, hormones are essential for regulating body growth. These include thyroid hormones, human growth hormones, and sex hormones such as testosterone and estrogen.

Any abnormalities in these hormones could alter growth as well as your overall height. Children who develop hypothyroidism (low thyroid) or pituitary gland disorders may experience shorter than average height compared to their parents.

Rarely, hormonal disorders can contribute to being taller than normal. For example, gigantism is caused by too many human growth hormones produced by pituitary gland tumors.

Some conditions present at birth may dictate a persons height. For example, achondroplasia (dwarfism) is a rare bone growth disorder that runs in families.

Another congenital disorder that can cause short stature is known as Turner syndrome. This rare condition causes delays in puberty. Unlike achondroplasia, Turner syndrome doesnt run in families.

Other congenital disorders lead to a taller than normal stature. These include Marfan and Klinefelter syndromes.

Marfan syndrome is caused by connective tissue enlargements, while Klinefelter syndrome occurs when males are born with an additional copy of the X chromosome.

Overall, theres no way you can increase your height. Each person is born with genes that will help dictate how tall they become, but other factors such as inadequate nutrition or medical conditions may alter this outlook.

Hormonal conditions may be the few exceptions. If a lack of thyroid or human growth hormones is detected during childhood, then taking medications may help reverse the effects on height.

However, once you reach adulthood, taking hormonal replacements wont make you taller. At this point, your full height has already been achieved, and taking any medications or supplements wont make a difference.

Its important to focus on good nutrition during childhood, but sticking with these habits will also contribute to your overall health into adulthood and beyond regardless of your height.

Poor posture and lack of exercise can also contribute to poor stature, so correcting these items may help increase your height (or the appearance of it).

Its widely regarded that your genes will dictate how tall you become. However, there are other exceptions to this rule, including your gender, access to nutrition, and any underlying medical or congenital conditions you may have.

See a doctor if you have any concerns about your height, or if you have a child who isnt reaching their growth milestones. They can discuss nutritional issues with you, and they may help rule out the possibility of any hormonal issues.

Read more from the original source:
Is Height Genetic? Why and Why Not? - Healthline

Dear Doctors: We keep hearing about Type 2 diabetes, and Im embarrassed to say, I dont actually know what it is. What does it do, and how do I know if I have it?

Dear Reader: To understand diabetes, we should first talk about glucose. Thats the sugar our bodies make from the foods that we eat and which our cells use as their main source of fuel. Glucose travels throughout the body via the blood, which is why its also often referred to as blood sugar. However, its not immediately available to the cells. Thats where insulin, a hormone manufactured by the pancreas, comes into play. Insulin helps transport glucose from the blood into the cells, where it can be used as energy.

When someone has diabetes, it means that the insulin part of that energy equation isnt working properly. Either the body isnt manufacturing enough or any insulin or it isnt responding properly to the insulin that is present. That leads to blood-glucose levels that are too high.

Over time, high blood levels of glucose are dangerous. Adverse health effects include damage to the circulatory system, vision problems, nerve damage, stomach or intestinal problems, slow healing, kidney disease and an increase in the risk of heart disease and stroke. Extremely high blood sugar levels can lead to coma, and even death.

In Type 1 diabetes, the pancreas makes little or no insulin. It often develops early in life but can occur at any age. This type of diabetes is managed with diet and exercise, plus the use of medications and insulin.

Continue reading here:
Ask the Doctors: Insulin at heart of both types of diabetes - Tulsa World