Air pollution can impact your health severely. From worsening asthma, causing other respiratory ailments to cardiovascular disease, air pollution has even been linked to a greater risk of dying from COVID-19. All of which makes taking care of our lungs more important than ever.

Eating certain foods can help us build resistance against the harmful effects of pollutants. Doctors recommend adding foods rich in antioxidants and having anti-inflammatory properties, which can help detox your lungs and protect the body from air pollution.

If you are living in a polluted place, here are a few dietary changes that can help protect your lungs. Here is a list of foods that will help strengthen your immunity and lower your risk of getting air pollution-induced infection.

One of the most commonly used home remedies to cure cough and cold, ginger is famous for its anti-inflammatory properties. The root helps in removing the toxins from the respiratory tract. It is rich in vitamins and minerals like magnesium, potassium, beta-carotene and zinc, all of which helps in maintaining lung health. You can add ginger to your tea, salad, curries and kadha.

Turmeric helps in reducing inflammation and congestion caused due to respiratory ailments. The active compound in turmeric cleanses the lungs naturally. It also helps in building the immunity and detoxifying the body. You can use raw or powdered turmeric in your milk, curries, salads and smoothies.

Honey is a natural sweetener and is popular for its antibacterial properties that help in reducing respiratory problems. It helps in clearing the air passage and maintaining the health of your lungs. A spoonful of honey in warm water is extremely beneficial for cleansing your lungs. It also helps in relieving cold and cough.

Garlic has a powerful compound called allicin, which acts as an antibiotic agent and helps cure respiratory infections. It helps relieve congestion and breathlessness. It helps in decreasing inflammation and the risk of lung cancer. Garlic works wonder for asthmatic patients.

From weight loss to reducing inflammation, green tea has various health benefits. Consuming green tea twice a day can be great in improving any lung condition.

Choose a diet that is lower in carbohydrates and higher in healthy fats in order to clean your lungs. More oxygen is used and carbon dioxide is produced while metabolising carbs than while metabolizing fats.

Do aerobic exercises

Doing aerobic exercises helps in improving lung capacity. Common examples of aerobic exercises include walking, cycling, running, swimming, dancing, tennis, boxing etc. If you have any lung disease, consult your doctor before starting any aerobic exercise. Practice pranayama to increase your lung capacity.

Air purifier as the name suggests helps in improving the quality of air in your house, which is ultimately good for your lungs.

See the article here:
6 lung cleansing food to breathe better - Times of India

Image By: Courtesy of Marco Verch Under Creative Commons 2.0 By Forrest Ziebell | November 19, 2020 2:00 am

Change is an exciting thing, and being able to see positive transformations of ones body is as thrilling a change as any. Whether you are trying to take pounds off or put them on, chances are you have considered following a diet. While some diets are rigid due to biological reasons (e.g. diabetes) or religious grounds e.g. avoiding pork as a Muslim many choose to follow them in hopes of achieving dream physiques.

Seemingly everyone has tried dieting, but what is it about diets that captivates us? Abigail Saguy, associate professor of sociology at UCLA, claimed the primary reason is the way we are perceived by others. People with abnormal body types are treated poorly in our society, and this is most apparent to those that are on the receiving end of this mistreatment.

In todays world, where obesity is becoming the average, millions of Americans attempt diets in hopes of changing not just their health, but their public image and social standing. In fact, significant differences in the ways those who are underweight or overweight are treated has led Saguy to cite a report that more than 75 percent of self proclaimed dieters would be willing to take a pill to lower their life expectancy if it meant being able to maintain their ideal weight.

Diets are intended as a highway to health, but some of the ways we implement them are not. UW Health warned that even the most successful weight loss plans are extremely challenging to stick to. Many begin diets full of hopes and high spirits only to be humbled by the weight they put back on after allowing themselves the freedom of food choice again.

The truth is, most diets can help individuals effectively lose weight in the short term, but they can place novel stressors on your body and compromise long term health. Many are motivated to start a diet and cook for themselves for a few months, but the desire to do so diminishes over time. Humans natural desire is to fit in and overly restrictive meal plans limit our ability to stick with diets. When we feel apart from others because of our food choices, it is easy to turn to what we know best: impulsive eating.

One major problem with weight, and thus dieting, is the blind trust placed in it as a superior measure of health. Weight can give marginal insight into health, but its importance is frequently overstated. Weight doesnt directly correlate with health, said Sarah Halter, MD at the University of Washington Medicine. A slim individual may eat poorly and not exercise, while someone above the ideal body mass index (BMI) range may practice excellent eating and exercise habits, Halter mentioned.

University of Wisconsin Health is one of many groups advocating for a non-diet approach that encourages informed eating. Learning about food is perhaps the best plan because it keeps all foods as options in moderation and is sustainable. Many diets restrict foods that are very healthy in moderation. Eliminating carbohydrates, for example, deprives the body of much needed fuel, and could even cause mindful eaters to avoid nutritious fruits and vegetables due to their high carb content. In short, severely limiting what one eats may make decisions simpler, but it creates more problems than it solves.

A non-diet approach is less restrictive but it is not easy; sticking to it requires patience. Change may be slower and less obvious, but it will last. Continuing to make conscious food decisions and following inner hunger cues is an effort everyone should make. In a society where food is ubiquitous and engineered to build addiction, challenge yourself to satisfy your sweet tooth with pineapple or berries instead of a soda, but do not avoid the reward of an enticing sweet on occasion.

The good news is that there is more interest and information regarding health and dieting today than ever before. The internet is a superb way to find healthy recipes as alternatives to home favorites without sacrificing the flavors you love. Use it to find a lower calorie pizza or dessert, or, at the very least, make sure you get all the bliss you could hope for from a treat you indulge in.

Changing eating patterns is a big step, and it requires planning and dedication similar to a diet. The one thing separating conscious eaters from health fanatics is freedom to choose different foods. Be mindful of what you eat, but do not obsess over it. Improve your physical health with food, and protect your mental health by allowing yourself to indulge occasionally. A non-diet approach may not always work for weight loss, but it will work for overall health.

Read more here:
Dieting downfalls and the promise of a non-diet approach - Daily Cardinal

Being mindful this Thanksgiving doesnt have to mean being restrictive.

Getty Images

Thanks to physical distancing and acall for small gatherings, Thanksgiving will look different this year. Despite this, food will remain at the focus of the holiday.Instead of worrying about calories this year, Lisa Mallonee, professor and graduate program director for the Caruth School of Dental Hygiene at theTexas A&M University College of Dentistry, suggests looking at the big picture.

Being mindful shouldnt mean restrictive, said Mallonee, a registered and licensed dietitian who abides by an 80/20 approach. That means eating healthy 80 percent of the time and allowing for splurges the other 20 percent.

Foods are so much more than just nourishment. The key is learning to balance it as a whole over a week or even over a day versus just kind of losing control at one sitting, Mallonee said. My philosophy is moderation. Its not easy for everyone, but you should have a live it versus a diet. You can enjoy foods and not restrict them in your diet. That practical mindset is much needed during the holidays. From Thanksgiving to New Years, its just a wash.

She recommends kicking off Thanksgiving Day with a veggie tray: celery, carrots, cucumbers and bell peppers rich with vitamins A and C, served with dip or hummus. Some healthier snacks while youre waiting for dinner allows you more room for those little splurges you want to enjoy during your meal, Mallonee said.

Typical holiday fare like turkey, cranberries, pumpkin pie and Brussels sprouts haveoral health benefits, too. Besides added vitamins and minerals, they can also help tooth enamel, gum health and more.

Lifestyle choices also should factor into holiday happenings and that includes exercise.

I always encourage people to be active, Mallonee said. She suggests taking a family walk.

While exercise helps burn calories and reduce stress, its also been linked to good oral health.

The importance of exercise is not just for your body but your overall health, Mallonee said.

She points to two studies that link physical activity and oral health. Results have shown that participants who were more physically fit had improved periodontal status, and those more physically active with a lower Body Mass Index (BMI) were54 percent less likely to experience periodontitiscompared to their less active peers.

Follow this link:
How To Indulge In A Healthy Way This Thanksgiving - Texas A&M Today - Texas A&M University Today

You should start with cardio exercises to build muscles effectively, says expert

Building muscles is different from normal weight gain. There are several factors that need to be taken care of to build muscles in a healthy way. Beginners, who are trying to gain muscle massover timeneed to understand a few things about the body and how it affects your muscular system. Building muscles require consumption of extra calories combined with right exercises and weight training. Adding protein to diet also plays a significant role. Along with protein, healthy fats are often recommended. There are many other factors that you should know before starting muscle training. To understand the basics of building muscle mass, we spoke to Dr. Shreyash Gujrathi who is a Senior Exercise Science Professor at Gold's Gym Fitness Institute. Keep reading to know his opinion on the same.

Dr. Gujrathi explains, "First things first, one should understand that muscles are one of the parts of your body, not your entire body! Muscles are not an individual unit as well; they are a part of a system. To function they need a constant supply of nutrition, oxygen, and other essentials such as minerals, proteins, carbs and vitamins just like other organs."

"All the essential nutrients are carried to the muscles by the blood that flows through the arteries and their waste products from the muscles are carried out through the veins. Both arteries and veins are connected to your heart. This means that, if you are an absolute beginner, rememberyou need to focus on your heart too as well as your body," he further adds.

A healthy diet with all essential nutrients can help build muscles Photo Credit: iStock

Some of the tips Dr. Gujrathi shared with DoctorNDTV are-

To ensure that your body and heart is prepared, beginners for the first 4 to 6 or 8 weeks should focus more on cardio training with exercises such as walking, brisk walking on treadmill for the first 1-2 weeks, followed by jogging and low-intensity running for the 2nd - 3rd week and then a comparatively high intensity running for longer duration during the 4th week till 6th or 8th. During this time, you can lift very light weights, with high repetitions (20 reps per set) and your focus should be more on learning the right exercise form.

Also read:Is Weight Training Important For Women? You Will Be Surprised To Know The Answer!

Including 4 to 8 weeks of cardio training and high repetition training will prepare your heart and keep it ready to supplyblood and nutrients to muscles for heavier lifting in the coming weeks that is post 6th or 8th week.

Starting with cardio helps you prepare well for weight training Photo Credit: iStock

When you actually start lifting heavy and you have an increased muscle demand, your heart supplies the muscles with all the requirements efficiently and your muscles won't get tired easily, leading to a more efficient workout and better muscle gain in the coming weeks.

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

Summing up, while keeping in mind all the important factors here are 5 tips for beginners:

1. For the first 4-8 weeks, you need to focus on cardio workouts. Patience also plays a key role.

2. Be regular! Patience and regularity can help you achieve your fitness goals.

3. Learn the right exercise from an expert or personal trainer. As a beginner, if you learn and follow wrong exercises and techniques, in future you may invite injuries.

4. Do not fall for fad diets or workouts. You may be mentally ready for these diets but your body is not. Your body needs you to learn the right exercisefirst along with cardio training to start building muscles.

5. Set a goal! Only coming to the gym regularly is not enough, have deadlines. Training without a goal can later become confusing.

Also read:Post-Workout Nutrition: 5 Foods For Fast Muscle Recovery You Must Try After Your Next Workout

Following the said pattern will definitely help you start your journey of building muscles. Remember that you cannot fast track your body into giving quick results, your body requires the right amount of consistent training, conditioning, health support through food and nutrients to start showing desired results over time.

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.

Continue reading here:
Want To Gain Muscle Mass? Here Are 5 Tips Every Beginner Should Know - NDTV

Written by Timothy Huzar on November 19, 2020 Fact checked by Hilary Guite, FFPH, MRCGP

New research from a large study demonstrates that low cardiorespiratory fitness and muscle strength have a significant association with worse mental health.

Researchers have reported a clear link between low physical fitness and the risk of experiencing symptoms of depression, anxiety, or both.

The study, which included more than 150,000 participants, found that cardiorespiratory fitness and muscle strength independently contribute to a greater risk of worse mental health.

However, the researchers saw the most significant association when they looked at cardiorespiratory fitness and muscle strength in combination.

The research, which appears in the journal BMC Medicine, may help inform clinical guidance on mental health and physical fitness.

Problems with mental health, just like physical health issues, can have a significant negative effect on a persons life. Two of the more common mental health conditions are anxiety and depression.

According to the Anxiety and Depression Association of America, 18.1% of adults in the United States have experienced an anxiety disorder in the past year. In addition, the National Institute of Mental Health note that 7.1% of U.S. adults have had a major depressive episode.

There is growing evidence that being physically active may help prevent or treat mental health conditions. However, many questions still need answering.

For example, what measures should researchers use to quantify physical activity? In what ways can it prevent mental health issues or improve a persons mental health? And is it possible to demonstrate a causal link between physical activity and better mental health?

It is important to have detailed evidence of the relationship between physical activity and mental health, as well as the mechanisms that might underlie it. With this information, clinicians can offer more targeted guidance to people with mental health conditions.

To begin to answer some of these questions, a team of researchers analyzed an existing large dataset that allowed them to build on their understanding of the association between physical fitness and mental health.

In the present study, the researchers drew on data from the U.K. Biobank a data repository comprising information from more than 500,000 volunteers aged 4069 years from England, Wales, and Scotland.

Between August 2009 and December 2010, a subset of the U.K. Biobank participants amounting to 152,978 participants underwent tests to measure their fitness.

Investigators assessed the participants cardiorespiratory fitness by monitoring their heart rate before, during, and after a 6-minute submaximal exercise test on a stationary bicycle.

They also measured the volunteers grip strength, which the researchers of the present study used as a proxy for muscle strength.

Alongside these physical fitness tests, the participants completed two standard clinical questionnaires relating to anxiety and depression to give the researchers an overview of their mental health.

After 7 years, the researchers assessed each persons anxiety and depression again using the same two clinical questionnaires.

In their analysis, the researchers accounted for potential confounding factors, such as age, natal sex, previous mental health issues, smoking status, income level, physical activity, educational experience, parental depression, and diet.

The researchers found a significant correlation between the participants initial physical fitness and their mental health 7 years later.

Participants who were classified as having low combined cardiorespiratory fitness and muscle strength had 98% higher odds of experiencing depression and 60% higher odds of experiencing anxiety.

The researchers also looked at the separate correlations between mental health and cardiorespiratory fitness, and mental health and muscle strength. They found that each measure of fitness was individually associated with a change in risk but less significantly so than the combination of measures.

According to Aaron Kandola, the lead author of the study and a doctoral candidate in the Division of Psychiatry at University College London, United Kingdom:

Here, we have provided further evidence of a relationship between physical and mental health and that structured exercise aimed at improving different types of fitness is not only good for your physical health, but may also have mental health benefits.

Aaron Kandola

The study is a robust prospective study with a long follow-up period of 7 years and objective measures of both the risk factor (cardiovascular fitness and muscle strength) and the outcome (depression, anxiety, or both).

Although it demonstrates a correlation between physical fitness and better mental health outcomes, this does not necessarily mean that there is a causal relationship between the two. For example, it could be that people with better mental health are more likely to stay physically active.

However, the researchers deployed various statistical techniques that they say suggest that there is likely to be a causal relationship between physical fitness and better mental health.

In addition to adjusting for potential confounding factors that are associated with both low levels of fitness and depression and anxiety such as smoking the authors also conducted a number of sensitivity analyses.

They checked for reverse causation (when the outcome is actually the cause) by excluding people who were depressed or anxious at the start of the study. They also changed the cut-off values that determined whether people had depression. Neither of these analyses changed their findings.

What remains is the need to demonstrate the mechanisms that might account for this relationship.

Nonetheless, the findings are still important. As well as providing further evidence for the beneficial effects of physical activity on mental health, the study is also one of the first to use objective measures of physical fitness to do so.

For the researchers, this could mean that quantitative physical fitness measures and, in particular, measures of both cardiorespiratory fitness and muscle strength rather than self-reports of physical activity could potentially serve as indicators of mental health risk for clinicians.

Encouragingly, the researchers note that a person can meaningfully improve their physical fitness in as little as 3 weeks. Based on their figures, this may reduce the persons risk of developing a common mental health condition by up to 32.5%.

For Kandola, the findings are particularly pertinent given the effects of the current COVID-19 pandemic.

Reports that people are not as active as they used to be are worrying, and even more so now that global lockdowns have closed gyms and limited how much time people are spending out of the house, says Kandola. Physical activity is an important part of our lives and can play a key role in preventing mental health disorders.

More:
Large study finds clear association between fitness and mental health - Medical News Today

In the two years after his football career ended, Sean went from his playing weight of 330 pounds to 384 pounds at his heaviest, due to a "toxic relationship" with food. "I never went to the pool, I never took my shirt off," he says. "I didn't even take any pictures."

But it wasn't until an on-going serious acid reflux issue got him thinking seriously about his own health that Sean decided he had to make some changes. Speaking with fitness YouTuber Robert Glover, a.k.a. Brix Fitness, Sean explains how at the beginning of his weight loss journey, the first thing he did was adjust his mindset.

"I've tried to lose weight before, and my mind wasn't right, it was everywhere," he says. "You've kind of got to manipulate yourself."

One of the "mind hacks" he used to keep himself motivated during the early stages of his weight loss was to channel his desire to prove people wrong into his workouts: he describes imagining every person who ever doubted him as "sitting there on the couch" watching him exercise in his living room, which he converted into a home gym during quarantine.

Another simple tip Sean recommends that made a huge difference for him is just planning ahead and getting organized, so that you can focus without distractions: "I got my music playlist right, I got what I needed to eat, clothes, the workout, the videos I wanted to watch, my water, my post-workout meal."

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

In order to make these changes to his lifestyle sustainable, Sean tried not to be too restrictive in his diet, and to find healthier alternatives to his favorite foods. "I figured out how to eat healthy and not give up on taste," he says. "I went hard at first, but now I make my own pizza with turkey pepperoni, I still have tasty low-sugar desserts that I love."

Since December 2019, Sean has lost 125 pounds. He currently weighs 265 pounds, and is continuing to pursue his goals of getting fitter. "That's what worked for me," he says, "it might not work for everybody."

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Continue reading here:
This Guy Shared the 'Mind Hacks' That Helped Him Lose 125 Pounds in 9 Months - menshealth.com

MMA fighters are tough. In order to build muscle mass, they train hard and utilise resistance training and cardio sessions that could break an average person. British MMA star Michael 'Venom' Page (or MVP for short) is known for training hard and he is also fully aware that apart from 'just' hitting the gym, he also needs to be confident in a variety of different martial arts, including jiu jitsu, wrestling and kickboxing.

Sure, Venom doesn't need any tips on how to lose weight but to maintain his muscular but lean physique. MVP doesn't only spend an hour in the gym, he also maximises muscle activation by doing supersets.

You can read all about it here, but please don't try this workout unless you're in reasonably good shape already. This is not a Couch-to-5K type opportunity.

You can't avoid resistance training if you want to build muscle mass

(Image credit: Michael Page)

To perform a superset, you will have jump from one exercise to another exercise without resting in between the exercises. Supersets are a great way to make already hard exercises even harder. No rest for the wicked.

An average weight lifting session is roughly an hour long and it contains a lot of supersets. "In MMA, its more about explosive power, so we do more explosive weight training." - explains Michael - "Everythings very dynamic and done as quickly as possible. So, even when we do bench press its all about being explosive on the way up and slow on the way back down. Then as soon as youve done eight reps you jump on the floor and do five clap push ups and we do this for five sets".

Same applies to leg exercises. This means that after finishing a set of power cleans or split squats, MVP does some tuck jumps straight after.

A typical MMA weightlifting session for MVP is as follows (not for the faint hearted!):

Do three sets of ten.

Front squats are similar to back squats, difference being that as opposed to holding the barbell on your shoulders, you rest it on the top of your chest.

This exercise is normally performed with a smaller weight than back squats, and if you haven't tried this variation, do a set or two with smaller weights so you can get a feel for how to balance the weight. Even better, get a training buddy to spot you.

Do a set of eight power cleans and then a set of eight tuck jumps without rest. Repeat three times.

To do a power clean, start off in the classic deadlift starter pose, the loaded barbell resting in front of you, back straight, As you straighten up, as opposed to stopping when your body is upright, you hurl the barbell up onto the top of your chest. Once there, you can drop it back down and star the movement again.

Once you're done with the eight reps, do eight tuck jumps straight away. Make sure you really get your feet off the ground so they are all tucked in under you in the highest position.

Do a set of eight bench presses and then a set of five clap jumps without rest. Repeat three times.

Doing a bench press is pretty self explanatory, but in case you need a reminder, read our article on it.

Once you're done with your eight reps, on the floor you go to do five reps of clap push ups. Clap push ups are more explosive than regular push ups because you have to push yourself up enough to be able to lift off the ground and clap.

Do three sets of ten.

Another back squat variant. This works only one leg at a time, so work with less weight on a regular back squat.

To perform a Bulgarian split squat, rest one of your legs behind you on a box, so it is elevated. Barbell on your shoulders, core activated as you perform the squat. Once you did your ten reps with one leg, do ten reps with the other leg too.

Do a set of ten lunges and then a set of ten tuck jumps without rest. Repeat three times.

Best way to do weighted lunges is to use kettlebells. Hold the kettlebells in both hands, arms next to the body on the sides as you do the exercise. If you have space, you can walk forward, or you can do lunges on the spot too. The set of ten means you do ten per leg in each set.

Without a rest, go into doing ten tuck jumps.

MVP's explosive style requires excellent muscular strength

(Image credit: Michael Page)

"Theres so much to learn in MMA" - says Michael - "I can spend an hour and a half training in jujitsu, before an hour and a half wrestling. Then Ill take a break and come back and do some ground and pound training. Then youll do fitness training, take another break, come back and have another wrestling class. It really does depend on the fight camp and the opponent."

On Wednesdays and Fridays, he mostly does sparring. "If my coach wants me to spend more time sparring then we spar on more than two days". In previous camps MVP did sparring training literally every day, too. "Its the same with the fitness training. Ive done fitness training every day before as well as doing hours of technical MMA training. Its a lot of work and its very hard to break down into a day. Theres so many different aspects to learn".

As for actual fitness training, MVP does a lot of weightlifting early in the day, followed by cardio work on a torture chamber of machines. You'll find him on the running machine, the exercise bike, the vertical climber or the rowing machine.

Today's best Gym & Fitness deals

Lime Green High Density Yoga...

Gym Sweat Towel - Orange...

Clever Yoga Non Slip Towel

Reflex Creapure Creatine...

Reflex Nutrition Creapure Creatine

SKLZ Core Wheels Dynamic...

SKLZ Core Wheels Ab Roller

Fitbit - Aria Air Digital...

Grenade Carb Killa Protein...

Grenade Carb Killa High Protein and Low Carb Bar

Marcy Recumbent Exercise Bike...

Exerpeutic Folding Magnetic...

Exerpeutic Folding Upright Exercise Bike

XTERRA Fitness TR150 Folding...

Xterra Fitness TR150 Folding Treadmill

Read more:
Ultimate MMA workout: Michael 'Venom' Page reveals strength and power building workout of champions - T3

Gov. Gretchen Whitmer has declared November as Diabetes Awareness Month in Michigan.

Whitmer's proclamation, which dedicates this month to Michiganders with diabetes, prediabetes and people taking care of loved ones managing these conditions, seeks to highlight the importance of preventing and managing diabetes, especially during the COVID-19 pandemic.

The COVID-19 pandemic, and how the virus has severely impacted those with underlying medical conditions, means it is even more important for people to be able to manage their diabetes well, said Dr. Joneigh Khaldun, the state's chief medical executive and chief deputy for health.

According to the Michigan Department of Health and Human Services (MDHHS), diabetes is the seventh leading cause of death in the U.S. and Michigan.In 2018,2,824 Michigandersdied due to complications from diabetes.There are approximately 870,000 Michigan adults that have been diagnosed with diabetes. More than 2.7 million adults across the state are estimated to have prediabetes.

People living with diabetes should work with their physician to manage their condition, which includes a healthy diet, exercise, and taking any medications as directed. We encourage people across Michigan living with diabetes to create a diabetes preparedness plan, including having extra medication and supplies on hand," said Khaldun.

According to MDHHS people of color, people living in poverty and people with a disability are at higher risk for type 2 diabetes, largely due to less access to health care and other programs and services. Specifically, non-Hispanic Black adults have 1.4 times the prevalence of diabetes when compared with non-Hispanic White adults Adults with a disability have two times the prevalence of diabetes when compared to those without a disability.

In addition to being at increased risk for illnesses such as COVID-19 and the flu, uncontrolled diabetes also puts people at risk for serious complications like cardiovascular disease, blindness, kidney disease and dialysis and nerve damage and amputation.

Read more:
November proclaimed Diabetes Awareness Month in Michigan - The Oakland Press

Avoid eating processed food to prevent being overweight

Weight loss: Here's a shocking piece of news. As many as four billion people are likely to be overweight by 2050. 1.5 billion of these people are likely to be obese, if the current global dietary trends towards processed foods continues. Experts from the Potsdam Institute for Climate Impact Research (PIK) warned of health and environmental crisis of "mind-blowing magnitude" and said that the global food demand would increase by 50% by 2050. It was predicted that 16% of the population will be obese, as compared to 9% currently among 29% of the population who are overweight.

"The increasing waste of food and the rising consumption of animal protein mean that the environmental impact of our agricultural system will spiral out of control," said Benjamin Bodirsky, lead author of the study published in Nature Scientific Reports.

Also read:Obesity And Overweight: Yoga Expert Explains Ways To Fight Obesity

RELATED STORIES

Weight loss diet: Practicing portion control and eat homemade food as much as you can, if you want to lose weight, and/or maintain your current weight. Read here to know what nutritionist Rachel Paul eats in a day to maintain her weight.

Post-Diwali detox tips: Detox isn't about surviving on low-fat salads and celery juices. In fact, it is about restoring good health and losing weight in a sustainable manner. Here's how you can do it.

Time and again, nutritionists and health experts have advised to follow a healthy lifestyle as an effective way to prevent getting obese or overweight. Here are some tips that can help:

1. Eat homemade food for most, if not all of your meals. Home-cooked food is devoid of additional flavours, trans fat and other adulterants that are usually found in processed, packaged, junk and fast food.

2. Avoid following fad diets or diets that are restrictive in nature. They may help you lose weight in the short-term, but can cause nutritional deficiencies in the long-term.

3. Make sure your diet is well-balanced and diverse, and includes all food groups: carbs, protein, fats and fibre. Eat lots of fruits and vegetables, lentils, legumes, nuts, seeds and whole grains on a daily basis.

4. Eat according to your locality and culture, and eat seasonal foods. This is an effective way to facilitate diversity in your diet, as recommended by celebrity nutritionist Rujuta Diwekar.

Also read:Weight Loss Diet: This Is What A Nutritionist Eats In A Day To Maintain Her Weight

5. Eat small and frequent meals and practice portion control. Delhi-based Nutritionist Nmami Agarwal says that it can help in preventing unnecessary cravings and keep you satiated and energised throughout the day.

6. Avoid refined sugar in all forms. Enjoy festivities, celebrations and holidays but do not overeat. Stick to healthier sugar alternatives like honey, dates, coconut sugar and jaggery on regular days.

Avoid eating sugary foods and desserts to maintain a healthy weight Photo Credit: iStock

7. Exercise regularly and be physically active. Avoid long hours of sitting. For every 30 minutes of sitting, stand straight on both your feet for 3 minutes. Do moderate-intensity exercise for 30 minutes every day or minimum five days a week.

8. Make sure you sleep well at night. Not sleeping well at night or being sleep deprived can be problematic for you in several ways. It can interfere with your weight loss goals, increase your cravings and make you feel tired and fatigued all day.

Also read:Tips To Sleep Well: 5 Diet And Lifestyle Tips That Can Promote Deep Sleep

9. Stay hydrated and drink lots of water and other hydrating drinks like lemon water or coconut water. Being hydrated is important to maintain electrolyte balance in the body. It also helps in preventing constipation and other digestion-related issues, and can also prevent headache and fatigue.

Promoted

10. Take less stress. Stress can lead to hormonal imbalance which can wreak havoc on your health. Lifestyle coach Luke Coutinho recommends practicing yoga and meditation. He also says that you must avoid giving a reaction to every stressful situation that you come across.

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.

View original post here:
Over 4 Billion People May Be Overweight By 2050: Study; Follow These 10 Tips For Weight Loss That Won't Fail - Doctor NDTV

Kimmy was dramatically overweight at 3st 4lbs (Picture: Caters News)

Kimmy the 16-year-old beagle was once a stray who ate out of rubbish bins.

When she was adopted by Caitlin Brink, 27, from South Carolina, Kimmy quickly got used to her more luxurious lifestyle and became more than a little lazy.

The dog piled on the pounds, eventually weighing in at a whopping 3st 4lbs.

Kimmy was so tubby she couldnt jump on the sofa, scratch her belly, or even lick herself.

She had a huge appetite and had no shame in barking at people until they gave her treats.

Caitlin initially thought the excess fat was cute, but as Kimmy kept having to be carried on her daily walks, she realised it was time to make a change.

Caitlin said: I will admit I was ignorant to how harmful the excess weight was to her at the time.

I thought she was such a cute little chunk.

Initially, I spoilt her with treats and more treats until I started to actually note how she wasnt really living a quality life.

Thats when I realised obesity isnt cute.

Caitlin started taking Kimmy out for longer walks, but this made little difference.

Caitlin said: We used to live on the third floor of our apartment complex and she couldnt even make it two floors before needing a break.

During a walk, she could manage ten feet of following her nose and then struggling to pant in the first patch of shade she could waddle to.

She couldnt be a dog and it was devastating to see.

I then realised exercise wasnt the most important part of her transformation. I had to look to her diet and caloric intake.

First, Kimmys portions were limited, but it took over a year for her to drop 7lbs.

When Caitlin discovere the raw diet, everything changed.

She said: I discovered a raw diet and have never looked back.

We saw results within the first week.

Feeding raw is not for every dog, but Kimmy thrives.

It was a lot of hard work in the beginning as we had to measuring out her meals and make sure it had all the right supplements and nutrients to be balanced.

We even bought her her own chest freezer to keep her meals fresh and so we could stock up on meat and organs.

Meals consist of 80% protein, 5% liver, 5% other secreting organ and 10% bone balanced over three days.

Fruits and vegetables, eggs and the occasional non-raw treats are added as needed and supplements to ensure she received all her needed nutrients.

Kimmy now weighs a healthy 1st 2lbs and is absolutely thriving.

Her coat became shinier, better breath, her teeth health improved as the bone meals helped naturally scrape off years of tarter build up, Caitlin said.

Baby chimp laughs for first time after being rejected by mum

Greedy dormouse ate so many seeds in bird feeder it was too chubby to get out

Bald opossum has impressive knitwear collection thanks to donations

Her energy levels were like none seen before and finding the diet that best suited her gave me a new dog.

The raw diet has ultimately saved her life.

She has maintained a healthy weight and has a lot of energy to continue to follow her nose and get into all sorts of trouble.

Do you have a story to share?

Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.

MORE : Dog found 300 miles away reunited with family after eight years

MORE : Taiwanese airline launches a speed dating flight to nowhere

MORE : Drinking coffee from disposable cups could be seriously bad for you as you swallow microplastics

Go here to read the rest:
Obese beagle goes on raw diet and loses two stone - Metro.co.uk