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.

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

Dear Doctors: We keep hearing about Type 2 diabetes, and I'm embarrassed to say, I don't 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. That's 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 it's also often referred to as blood sugar. However, it's not immediately available to the cells. That's 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 isn't working properly. Either the body isn't manufacturing enough -- or any -- insulin, or it isn't 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.

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Insulin is at the heart of both types of diabetes - The Times and Democrat

Now that Thanksgiving has past, the holiday season is in full swing. At the same time, we are in the midst of the COVID-19 pandemic that has changed virtually every aspect of our lives. If thats not enough, this is also cold and flu season. In addition, the holiday season itself, with hectic schedules, stress and lack of sleep, can weaken your immune system making you more susceptible to getting sick. The good news is that there is much you can do to keep yourself and the people close to you healthy for the holidays.

For starters, following the familiar recommendations to prevent the spread of COVID-19 will help prevent colds and the flu too. This includes physical distancing and wearing a mask anytime you are close to others, especially indoors. Another basic step in preventing sickness is to wash your hands regularly. Soap and water is best, and there is no additional benefit in using an antibacterial soap. If you cant wash your hands, an alcohol-based hand sanitizer is an acceptable alternative. Keep in mind that hand sanitizers dont actually clean your hands and arent as effective if your hands are dirty.

Masks and physical distancing are important because SARS-CoV-2, influenza and common cold viruses are spread through the air when an infected person coughs, sneezes, talks loudly or sings, so avoiding close contact with people who are sick or who may be sick is important. If you are sick, it is essential that you stay away from others as much as you can. Cover your mouth and nose with a tissue or cough or sneeze onto your sleeve to help keep the germs from spreading through the air or on your hands.

People who participate in moderate exercise on a daily basis have fewer and less severe illnesses than people who arent regularly active. This is because exercise has the effect of stimulating the immune system, making it better able to respond when you are exposed to cold or flu viruses. Presumably, the same is true for the virus that causes COVID-19, so being active every day is essential for the health of your immune system and the rest of you!

Good nutrition is also necessary for optimal immune system function. Deficiencies in certain nutrients can have a negative effect on immune function, so eating a balanced diet is essential. That said, there is no support for boosting the immune system by taking high doses of vitamins, minerals or other supplements, despite the claims made by supplement companies. The best advice is to eat a variety of fruits and vegetables every day, drink plenty of water and avoid highly processed foods, especially those that contain added sugar.

You can get benefits from two more common-sense recommendations: getting adequate sleep and reducing stress. Poor sleep habits are associated with suppressed immunity and more frequent illness. High levels of stress increase susceptibility to viruses and can lead to more sick days from work or school. Stress and poor sleep habits tend to occur together, creating a double negative effect on the immune system.

By taking these steps, you can improve your chances of celebrating the holidays in good health. As a bonus, eating a healthy diet, exercising every day, managing your stress and getting enough sleep will give you a head start on what are likely to be New Years resolutions.

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HEALTH AND FITNESS: Healthy for the holidays | Features - Charleston Post Courier

Erie Times-News

Q:We keep hearing about Type 2 diabetes, and I'm embarrassed to say, I don't actually know what it is. What does it do, and how do I know if I have it?

A: To understand diabetes, we should first talk about glucose. That's 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 it's also often referred to as blood sugar. However, it's not immediately available to the cells. That's 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 isn't working properly. Either the body isn't manufacturing enough or any insulin, or it isn't 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. Type 2 diabetes, once referred to as adult-onset diabetes, often develops later in life. It occurs when the body doesn't make or use insulin well. Type 2 diabetes often begins as insulin resistance, which is a condition in which the body stops responding properly to the insulin in the blood. This leads to a loss of the ability to control blood sugar.

Some people can manage Type 2 diabetes with diet and exercise alone. Others may also need medication or insulin to keep their blood sugar in control. Medication needs often change over time, so it's important for everyone with diabetes to have medical care. Symptoms of Type 2 diabetes often develop gradually. They include persistent fatigue, increased thirst and urination, blurry vision, frequent infections, slow healing and unintended weight loss.

Risk factors for developing the disease include being overweight, storing excess fat mainly in the abdominal region, a family history of diabetes, inactivity and being over the age of 45. These last two factors are associated with a drop in lean muscle mass, which some researchers think may play a role. Type 2 diabetes used to be seen most often in middle-aged adults. Unfortunately, in recent years it has increasingly been seen in young adults, adolescents and even children. If you suspect you have developed the disease, it's important to see your doctor. Diagnosis is usually via a blood test. Treatment includes weight loss, changes to diet, exercise, blood sugar monitoring and, possibly, the use of medications or insulin.

Send your questions toaskthedoctors@mednet.ucla.edu, or write: Ask the Doctors, c/o UCLA Health Sciences Media Relations,10880 Wilshire Blvd., Suite 1450, Los Angeles, CA, 90024.

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Ask the Doctors: Glucose and insulin are at the heart of both types of diabetes - GoErie.com

You know that old adage about health, that we take it for granted until we no longer have it? The holidays are a good reminder to make it a priority. This season, give the gift of health to someone you love, even if its yourself. Start with these ideas.

UnderArmour sports mask

Masks are absolutely necessary, even more so when youre working out and breathing hard. This high-performance face covering from UnderArmour has a water-resistant outer shell and a smooth, breathable spacer fabric. It even has built-in UPF 50+ sun protection, perfect for long daytime runs. $30, underarmour.com.

Apple watch series 6

The Apple Watch has become so sophisticated, telling time has become the least of its functions. Its primarily a health and fitness gadget nowit measures your heart rate and blood oxygen levels, takes an ECG, tracks your daily activities and measures your favorite workouts. And it even takes calls. $399+, apple.com.

Weighted jump rope

Remember jump rope from grade school? Well, it just happens to be one of the least expensive and most effective exercise tools for your home gym. Jumping rope burns more calories than swimming, cycling or rowing, and this weighted version will give every major muscle group a workout. $99+, crossrope.com.

A set of kettlebells

Kettlebell workouts are popular for a reason: The combination of weight training and high-intensity cardio burns fat and sculpts the body, while improving core strength, balance, flexibility and coordination. $24+, roguefitness.com.

Stretch strap

Strength and flexibility go hand in hand, so when youre done with your weight-bearing exercises, dont forget to stretch. A stretch strap elongates the spine, unwinds the shoulders and chest, and opens up those hamstrings, allowing for a greater range of motion. $13, gaiam.com.

Resistance bands and tubes

Heres another small addition to your home gym that packs a wallop of benefits. Through a combination of different tube strengths and resistance, this series of bands increases muscle definition and builds size. And it hardly takes up any room. Ultimate ProGym, $40, gofit.net.

GRID foam roller

This multidensity foam roller is the best massage you can give yourself. It relieves muscle pain and tightness, improves mobility and increases circulation, perfect for workout recovery or when youre just sitting on the couch bingeing Netflix. $35, triggerpoint.implus.com.

Mineral salts

The best aid for muscle recovery is a hot bath with mineral salts. Kneipps plant-based bath salts are free of toxins and chemical additives, and rich with trace minerals such as magnesium, calcium and zinc. Theyre blended with essential oils for extra health benefits. $4+, kneipp.com.

Hydroflask water bottle

Hydration is key for any fitness activity, and theres no better water bottle than a Hydroflask, which keeps beverages cold or hot for hours, thanks to its double wall stainless steel construction. It comes in various sizes and colors, and its dishwasher-safe and virtually indestructible. $30+, hydroflask.com.

Portable blender

Who doesnt want a healthy smoothie at a moments notice? BlendJet is the mobile cousin to the hulking Vitamix, in a size compact enough to stash in your bag. Its lightweight, durable and USB-rechargeable, and it cleans itself, too. $50+, blendjet.com.

Glass tea infuser bottle

For the tea lover on your list, this double-walled glass infuser bottle will be a constant companion. The infusing baskets large enough for loose tea, fresh fruit, herbs and whatever else youd like to infuse into your drink. The companys credo is, Take care of your body and respect Mother Nature, and it does so by using sustainable materials like bamboo. $35+, purezentea.com.

Hungryroot

The temptations you find at the grocery store can make or break a diet. Enter Hungryroot, a service that delivers groceries that sustain and nourish. It sources the best ingredients free of hydrogenated oils, artificial sweeteners, colors and preservatives and delivers them to your door, along with easy-to-follow recipes. Gift cards $75+, hungryroot.com.

Daily Harvest

Daily Harvest is a meal-delivery service built on organic fruit and vegetables, which come in smoothie or bowl forms (along with soups and snacks). The giftee will surely appreciate the convenience of ready-to-make meals that are both delicious and nutritious. Dailyharvest.com.

Eat More Plants cookbook

If you have someone on your list who likes to cook and wants to explore a more plant-based diet, registered dietitian Desiree Nelson offers more than 100 recipes including blackberry ginger muffins, an edamame hula bowl with almond miso sauce and a socca pizza with zucchini, olives and basil. $26, amazon.com.

This story appeared in Las VegasWeekly.

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Fishing Photo courtesy of Longevity LabsMISSION, Kan., Nov. 20, 2020 (GLOBE NEWSWIRE) -- (Family Features) -- Aging may be inevitable, but with advancement in research and technology, there are plenty of ways you can slow, or even reverse, the hands of time to stay healthy and promote longevity. Consider these ideas from Longevity Labs+, a company dedicated to cutting-edge aging research and the makers of spermidineLIFE, a first-of-its kind, clinically studied supplement containing natural spermidine, which renews cells and can reverse the signs of aging:Protect Your Skin Not only does your skin protect vital internal organs, its an essential barrier to intruders like bacteria and other infection-causing microbes. The skin is also the bodys greatest tool in managing hydration levels and providing critical cues to your nervous system about things like temperature and pain.With such a big role in your overall health and well-being, the skin often shows the first signs of aging. Wrinkles and age spots are often indicators of a persons true age.However, you can reduce the visible impacts of aging on the skin with daily care. Regularly moisturizing helps keep skin supple, and diligent sunscreen application year-around can protect your skin from damaging sun rays. Some compounds and nutrient plans can help nurture youthful skin.Its also important to closely monitor your skin for changes, especially changes to moles or other spots that may be signs of skin cancer, which is generally treatable when caught and managed early. In addition, collagen peptides and a spermidine-rich diet can be key in ensuring healthy skin into your later years.Maintain Clean and Healthy Cells You may not realize it, but as each day passes, your bodys cells age, die and accumulate toxic matter, which disrupts cellular function and causes a myriad of age-related diseases such as dementia and cardiovascular disease as well as decreases immune function. However, a compound naturally produced by the body and found in nature called spermidine can clean cells of toxic matter so they can operate with renewed youth and efficiency.Spermidine triggers a cellular renewal process called autophagy, which allows cells to shed layers of waste and regenerate instead of slowing down and dying off. As the body ages, natural levels of spermidine decline, cellular regeneration slows and signs of aging are accelerated.Spermidine is a key to anti-aging and is believed to help reduce the onset of neurodegenerative and age-related diseases. You can boost spermidine levels by eating certain foods that are high in spermidine, like lentils, soybeans, mushrooms, aged cheese, pears, broccoli, peas and cauliflower.However, few people eat enough spermidine-rich foods to maintain optimal levels in their later years. Taking a supplement like award-winning spermidineLIFE* can support cellular renewal and help cells stay young and healthy. The first and only clinically studied spermidine supplement in the world, it includes spermidine naturally extracted from European non-GMO wheat germ along with carefully selected vitamins, minerals and healthy fats.Manage Physical Health As you grow older, your metabolism slows, making it easier to hold onto extra weight. Excess pounds are associated with numerous health risks, in addition to slowing you down overall. Maintain a more youthful body and mobility by consuming a well-rounded, nutritious, whole-food diet and committing to regular exercise, which can help not only banish extra calories but also keep your muscle tone strong, your balance steady and your posture straight.Just as important as what you do to protect your health as you age is what you dont do. That means limiting alcohol, quitting smoking and avoiding the temptation to indulge in high-fat and sugary foods.Support Mind Matters Worry lines arent just wrinkles that come with age; they can be a sign of persistent angst. From stress to lack of sleep to slips in memory, there are plenty of reasons to focus on your mental health as you advance in years.Getting enough rest can play a big role in your physical health as well as your mental wellness. Too little sleep prevents your body from reenergizing itself fully and can affect your cognition and mood. Worry and stress can also cause you to feel your years. Information is key, and smart devices such as heart rate and sleep trackers can provide you with the necessary information to find what helps and what hurts healthy circadian rhythms and deep, regenerative sleep.Growing forgetful as you age is also common to an extent, but memory problems can be exacerbated by stress, lack of sleep and other factors. You can also keep your mind sharp by playing games, doing puzzles, reading and maintaining an active and engaging social life with others. Even during this pandemic, phone and video calls can help engage your mental state through important social activity.Find more ideas for navigating your later years with grace at spermidinelife.us.Eat Away Your Age This tasty recipe features three of the top 10 spermidine-rich foods: broccoli, mushrooms and aged cheese. It also keeps well, so you can prepare it for a casual brunch then reheat for an easy breakfast the next day.Longevity Breakfast Bake Prep time: 30 minutes Cook time: 1 hour Servings: 81tablespoon olive oil 1pound uncured, organic bacon 1pound sliced, organic white mushrooms 1pound organic broccoli 1/2cup water 2cups grated aged cheddar cheese 14organic eggs 1-2teaspoons garlic salt fresh ground black pepper, to taste In skillet over medium-high heat, heat oil. While skillet is warming, chop bacon into small pieces.Cook bacon until crispy. Transfer bacon to plate covered with paper towel to absorb excess grease.Drain most grease from skillet, reserving some to saute mushrooms.Saute mushrooms until translucent. Cut broccoli into thick, bite-sized pieces; cover and microwave 4 minutes with water to soften.Heat oven to 350 F.Crack eggs and whisk until egg whites and yolks blend together in one consistent color. Season with garlic salt and pepper, to taste.In bottom of baking pan or cast-iron skillet, spread broccoli and mushrooms evenly. Add crispy bacon bits and cheddar cheese. Pour eggs into pan and carefully stir until ingredients are evenly mixed.Bake 40-45 minutes, or until top of casserole starts to brown.*These statements have not been evaluated by the Food and Drug Administration.These products are not intended to diagnose, treat, cure or prevent any disease.Michael French mfrench@familyfeatures.com 1-888-824-3337 editors.familyfeatures.comAbout Family Features Editorial Syndicate A leading source for high-quality food, lifestyle and home and garden content, Family Features provides readers with topically and seasonally relevant tips, takeaways, information, recipes, videos, infographics and more. Find additional articles and information at Culinary.net and eLivingToday.com.A photo accompanying this announcement is available at https://www.globenewswire.com/NewsRoom/AttachmentNg/9486bfdd-ba74-4d83-8ede-80c947e02275

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