With a majority of the world obsessing over their body by trying to become the best version of themselves, many diet fads are at their disposal to help them achieve their dream body. Paleolithic diet, ketogenic diet, raw food diet, and liquid diet are all examples of health fads that arose in the wake of health and wellness. And now, another fad called the F-factor diet seems to be making head turns with its new approach to weight loss.

Created by dietitian Tanya Zuckerbrot, the F-factor diet is a weight loss plan that focuses on consuming foods high in fiber, lean protein, and complex carbs. It is distinct from other weight loss plans as it allows eating out, drinking alcohol occasionally, eating carbs, and spending less time exercising. The idea of the F-factor diet is to be able to enjoy the small joys of life as it increases the sustainability of the diet and also makes it easier to follow. The main sources of fiber are fruits, vegetables, pulses, and whole grains.

By increasing the quantity of fiber, you are kept satiated for longer, thus preventing the feeling of deprivation. The lean protein helps in maintaining muscle mass without providing too many carbs and fats, and the relatively low carb intake prevents excess calorie storage. The F-factor diet is meant to be followed in three phases. In the first phase (jump starting weight loss), you have to eat fewer than 35 grams of net carbs a day over three servings of carbs. In the second phase (continued weight loss), you have to eat fewer than 75 grams of net carbs a day over six servings of carbs. In the final phase (maintenance eating), you have to eat fewer than 125 grams of net carbs a day over nine servings of carbs.

In the past, research has found a link between a high fiber diet and weight loss to such an extent that fiber has been shown to even prevent obesity and chronic diseases. It is slowly digested, therefore it stays in the body for longer, keeping you full for longer and preventing eating in between meals. A study showed that for people suffering from obesity or excess weight, fiber was the most important dietary requirement regardless of calorie or macronutrient intake. While there isnt much research to prove the caliber of the F-factor diet, previous studies are in favour of it.

The F-factor diet doesnt give as much importance to exercise like other diets to, for it may increase hunger and make you eat more. Exercise is an important factor to aid weight loss, and without it, your efforts might be hindered. Excess fiber can not only cause digestive issues like gas, cramping, and bloating, but it may make you ignore other important nutrients like protein and fat, which also make you lose calories.

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Everything you need to know about the F-factor diet - Times of India

Colon Health: Diverticulitis may cause abdominal pain, fever, nausea, constipation and diarrhoea.

Highlights

Our digestive tract, which starts at the mouth and ends at the anus, is an amazing interconnection of organs which are hollow and are together vital for life itself. As the food we eat with our mouth moves along the oesophagus, stomach, the small intestines, large intestines, it is broken down from its solid form, and further digested to release nutrients that are absorbed to nourish our body to support growth, cell repair and for energy. The digestive tract is supported from the outside by organs like liver, gall bladder, pancreas etc.

Large intestines, also called colon, is the last part of the digestive tract that ends at the anus. Its length is about 150 cms. Its main function is reabsorption of water, minerals and the formation of stools. It is also the space where billions of bacteria live and support our body. Sometimes a sac forms in the wall of the colon, bulging outwards; this is called diverticulum. If there is more than one, it is called diverticula and if they are inflamed or infected, they are diverticulitis. Usually they appear on the left colon as a result of increased pressure and can be asymptomatic for a lifetime. Diverticula have been linked to obesity, high-fat low-fibre diets, and inactive lifestyles. Diverticulitis can be a simple inflammation or a more serious condition requiring hospitalisation or even surgeries. Diverticulitis may cause abdominal pain, fever, nausea, constipation and diarrhoea sometimes.

Prevention is better than cure so eating a diet that has fibre reduces the risk of diverticulitis. It softens the stools and ensures quick passage. A diet rich in both soluble and insoluble fibre is recommended. Add fresh vegetables in all your meals; half your plate should contain seasonal vegetables. Carrots, green leaves, cauliflower are all rich in fibre. Whole grains like wheat, bajra, maize, buckwheat, ragi, and barley, all add up to increase the fibre in your daily food. At least two of your major meals must have whole grains. Whole dals and legumes like rajma, chana, lobia, whole moong, and sprouted pulses are other good sources of fibre. Swapping fresh fruit juices with 2-3 whole fruits, especially oranges, guava, apple with the skin, and pomegranates with the seeds are smart choices. If you are prone to constipation, then including fibre supplements like physillium husk, at least 3 times a week works well.

Along with fibre, fluids are also essential; if the amount of water you drink is less than what is absorbed by the fibres then the stools tend to become hard. To keep the stools soft, drink up. Water is the best fluid but fresh vegetable soups, vegetable juices, fresh lemon water, coconut water, green tea also add up to the total. The recommended adequate intake of water is 35ml/kg body weight.

(Also Read:Prebiotic Foods Versus Probiotics: What's Best For Our Diet?)

Probiotics have a positive role to play in diverticulosis. As the stools move slowly, research has shown that it may affect the flora of the colon causing inflammation as the gut bacteria act as barriers. Including both probiotic and prebiotic foods can turn out to be beneficial. Fibre is the best prebiotic for our gut as it forms the base for the bacteria to thrive on. Probiotics are found abundantly in fermented foods. One of the best sources of probiotics is dahi or yogurt. Apart from this, khamiri roti, fermented idli and dosa batter are some other common foods that you may add to your diet.

Exercise helps reduce the intra colonic pressure and also helps prevent constipation, so keep a daily schedule. Exercise also helps manage weight, which is a risk factor for diverticulitis. Medical nutrition therapy for diverticulitis depends on the severity and stage of treatment. If the symptoms are severe, you may need clear liquids; liquids that do not leave any residue like clear soups, green tea, and fresh coconut water etc. This is followed by a full liquid diet comprising chaas, tea, diluted milk and maybe supplements. From here, a soft diet which is low in residue is added. Typically this will have soft dals like arhar, moong, masur, khichdi, ghiya, tori, and carrots to start with and your clinical nutritionist will work with you to bring you up to a normal diet depending on your treatment, symptoms and how you are coping with your diet changes.

Diverticulum isn't so common in Asia as compared to the western world, but with all of us moving towards high-fat, low-fibre, ready-to-cook, ready-to-eat processed foods and away from our traditional lifestyles, we need to take precautionary measures.

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

Read more:
Colon Health: All You Need To Know About Diverticulitis; Diet Tips And More - NDTV Food

Theres no dearth of fitness and weight-loss advice. Its everywhere on social media, in our apps, on the lips of well-meaning confidants and in the pages of the cookbooks we burn through in search of that one perfect recipe, diet or magic pill that can solve our metabolic woes. Unfortunately, there is no one-size-fits-all solution to shedding weight and keeping it off. What we can offer you, though, is a round-up of underrated tips that go beyond the eat less, exercise more formula and the science behind them, from a prolific group of nutritionists and health experts.

Most people dont lose weight despite working very hard because of the deficiency of certain trace elements and minerals, such as iron, vitamin D, magnesium and potassium, says Juliot Vinolia, head clinical dietitian at Medeor 24x7 Hospital. These elements act as catalysts to break fat into energy. People with anaemia or vitamin D deficiency will have a lower metabolism. So even if they exercise very hard or go on restricted-calorie diets, the outcome might not be commensurate to the effort. In fact the conditions can lead to tiredness and fatigue, which can make exercising a challenge. The solution is to correct any deficiency with a well-balanced meal plan or supplements.

Hydrating our bodies is very important for weight loss. Only if the body is adequately hydrated will the blood be able to carry the hormones, enzymes and chemicals to all the organs, so that metabolism and other body functions are at their optimum, says Vinolia. Drinking ice-cold water between meals is a great way of tricking the body into burning energy to maintain its normal temperature. Similarly, taking a shower twice a day makes the body work to maintain its core temperature. And, of course, there is the age-old problem of people confusing thirst with hunger. Drinking water throughout the day will prevent you from consuming calories you dont need.

Another tip Vinolia shares has to do with processed foods, which are not only laden with calories and devoid of nutrition, but over time they can also lead to fatty liver. The liver is the main centre for metabolism; if its not able to function efficiently due to fatty infiltrations, it leads to poor fat transport and metabolism. The body will not be able to take the fat out of fat cells efficiently and burn it for energy when you exercise or eat fewer calories. Choline is a very important nutrient that reverses fatty liver and enhances its function. It is present in cruciferous vegetables, beans, eggs, nuts, seeds, and some amount of meat and poultry. So get your liver checked, and include plenty of choline in your diet to improve weight loss, she says.

Nicole Sirotin, chair of preventive medicine at Cleveland Clinic Abu Dhabi, typically asks her patients if they have 10 minutes a day. Pick a very small, attainable goal to begin with, is her advice. Even 10 minutes of exercise can aid weight loss, improve health, and help live longer. A 2016 Canadian study found that when 27 middle-aged sedentary men were split into two groups, the first group cycling for 10 minutes a day as part of an interval training workout regimen, and the second cycling for 45 minutes a day, the improvement in the fitness of both groups was the same at the end of three months. According to another study of 55,000 adults, published in 2014 in the Journal Of The American College Of Cardiology, running for even just five to 10 minutes a day drastically reduces the risk of dying due to cardiovascular issues. So I recommend everybody start exercising right away no matter how short the duration.

Sirotin says that shes found that initiating a fasting regimen tends to help kick-start weight loss. Id recommend two non-consecutive days of fasting which means plenty of water and fewer than 500 calories a day in the week, combined with normal calorie-intake on the other days. Studies have shown that, over 12 weeks, this approach has better results than lowering calories alone.

Stephanie Karl, clinical nutritionist, Up and Running Medical Centre, explains that a well-balanced metabolism is one that readily uses fat in times of fasting and during low-intensity exercises. To help lose weight and burn fat, it is critical to exercise in a fasted state, or at least avoid food for four hours before, and then avoid carbs for two to four hours afterwards. Walking, jogging or using the elliptical trainer for about one hour at a low heart rate is most likely to make your body use fat as fuel. Alternatively, high-intensity interval training will use carbohydrate from liver stores, but in the period afterwards when the heart rate is restored, fat is oxidised for energy only if you dont consume any carbohydrate.

Karl further adds that you should never drink sugary beverages when you exercise if you are trying to lose weight, and try to consume your carbs between 11am and 6pm to prolong fat burning. If you feel hungry and crave something sweet during the day, use a fibre supplement drink between meals to fill you up and to improve bowel motility. Avoid protein shakes; low-fat laban or lassi are good alternatives, she says.

Meanwhile, Mitun De Sarkar, clinical dietitian and founder of Simply Healthy Foods, finds that drinking black coffee before a workout, especially in the morning, can be useful. Coffee is loaded with antioxidants, and the caffeine boosts metabolism in the morning, aiding fat burn. Dont add any milk or sugar to your coffee, though; they negate the purpose.

Sarkar also recommends consuming foods and supplements rich in probiotics. Probiotics are live organisms that occur naturally in the gut. Many supplements and fermented foods also contain probiotics. Taking a probiotic supplement may help keep the intestinal flora balanced and promote a healthy body by boosting the digestive and immune systems. Poor gut health has links to obesity, so its easier for someone to lose weight when their gut is clean and healthy, she says.

A weight-loss diet needs to match your body type and particular way of digesting food. Body type simply means your hormones, blood levels, and body chemistry, says Anjali Mukerjee, celebrity nutritionist and founder of Health Total. People in the same family, eating the same food can have very different body types because you metabolise food and nutrients differently. Which is why a diet that works wonders for someone might do nothing for you. A simple example is that some people can tolerate a higher amount of protein, probably because they have a higher amount of hydrochloric acid or better digestive enzymes. But a high-protein diet might make others constipated, get breakouts, or feel generally miserable. Personalised nutrition can help you understand whether your body needs animal or vegetable protein, how much protein you should have, and at what time. When you eat according to your body type and digestive system, it will always work.

Mukerjee recommends keeping a minimum interval of four hours between meals, even avoiding fruits, tea and coffee. When theres a gap, it allows the body to digest the meal fully without any unnecessary spikes in insulin and weight loss occurs when insulin is low, she explains. Also, never eat more than three-fourths of your capacity, because the load of food will always raise the insulin, no matter how correctly you eat. Having said that, people with very active lifestyles and a good digestion do respond well to eating every couple of hours, but the four-hour rule works better for most.

Mukerjee says a daily tablespoon of psyllium seed husk adds fibre in the diet, cleans the system, relieves constipation and eventually helps in weight loss. Take it in the morning before breakfast or before dinner when youre most hungry, to cut unnecessary pangs. Its available everywhere and is an easy way to lose weight.

Updated: December 8, 2019 06:12 PM

See original here:
Weight-loss tips that go beyond the 'eat less, exercise hard' formula - The National

The age-old secret to a longer life really comes down to a healthy lifestyle including regular exercise, limiting alcohol intake, not smoking and eating a healthy balanced diet. Good nutrition is key to leading a healthy lifestyle. The foods a person eats gives the body information and materials they need to function properly. If a person eats too much food, or food that gives the body the wrong instructions, their risk of potentially life-threatening diseases increases and lifespan shortens. What is the best diet to help a person live a long, healthy life and reduce their risk of deadly diseases?

A study has been published in the JAMA Internal Medicine Journal and reignites debate around increasingly popular vegan diets amid conflicting medical advice and evidence over the impact of ones health.

The study found every three percent in calories form plant protein was found to reduce risk of death by 10 percent.

The figure rises to 12 percent for risk of dying from heart disease. By contrast, raising the share of animal protein in ones diet by 10 percent led to a two percent higher risk of death from all causes.

DONT MISS

Experts recommend eating more plant-based foods, such as fruits, vegetables and whole grains. Lean protein and low-fat dairy products are also recommended.

Numerous research suggests eating at least seven portions of fresh fruits and vegetables per day may lower the risk of dying from cancer by up to 15 percent.

Dr Mingyang Song said: Overall, studies have supported the importance of the sources of dietary protein for long-term health outcomes.

Read more:
How to live longer: The diet proven to help you stave off cancer and boost life expectancy - Express

With the wedding season around the corner, we can find fitness and weight-loss advice everywhere on social media, in our apps, on the lips of well-meaning aunties and in the pages of the cookbooks we burn through in search of that one perfect recipe, diet or magic pill that can solve our metabolic woes. Unfortunately, there is no one-size-fits-all solution to shedding weight and keeping it off.

However, here is a round-upof underrated tips that go beyond the eat less, exercise more formula and the science behind them, from some trustworthy nutritionists and health experts.

Most people dont lose weight despite working very hard because of the deficiency of certain trace elements and minerals, such as iron, vitamin D, magnesium and potassium, says Juliot Vinolia, head clinical dietitian at Medeor 247 Hospital. These elements act as catalysts to break fat into energy. People with anaemia or vitamin D deficiency will have a lower metabolism. So even if they exercise very hard or go on restricted-calorie diets, the outcome might not be commensurate to the effort. In fact the conditions can lead to tiredness and fatigue, which can make exercising a challenge. The solution is to correct any deficiency with a well-balanced meal plan or supplements.

Hydrating our bodies is very important for weight loss. Only if the body is adequately hydrated will the blood be able to carry the hormones, enzymes and chemicals to all the organs, so that metabolism and other body functions are at their optimum, says Vinolia. Drinking ice-cold water between meals is a great way of tricking the body into burning energy to maintain its normal temperature. Similarly, taking a shower twice a day makes the body work to maintain its core temperature. And, of course, there is the age-old problem of people confusing thirst with hunger. Drinking water throughout the day will prevent you from consuming calories you dont need.

Read more: Surprising reasons why your diet might not work!

Nicole Sirotin, chair of preventive medicine at Cleveland Clinic Abu Dhabi, typically asks her patients if they have 10 minutes a day. Pick a very small, attainable goal to begin with, is her advice. Even 10 minutes of exercise can aid weight loss, improve health, and help live longer. A 2016 Canadian study found that when 27 middle-aged sedentary men were split into two groups, the first group cycling for 10 minutes a day as part of an interval training workout regimen, and the second cycling for 45 minutes a day, the improvement in the fitness of both groups was the same at the end of three months. According to another study of 55,000 adults, published in 2014 in theJournal Of The American College Of Cardiology, running for even just five to 10 minutes a day drastically reduces the risk of dying due to cardiovascular issues. So, I recommend everybody start exercising right away no matter how short the duration.

Sirotin says that shes found that initiating a fasting regimen tends to help kick-start weight loss. Id recommend two non-consecutive days of fasting which means plenty of water and fewer than 500 calories a day in the week, combined with normal calorie-intake on the other days. Studies have shown that, over 12 weeks, this approach has better results than lowering calories alone.

Stephanie Karl, clinical nutritionist, Up and Running Medical Centre, explains that a well-balanced metabolism is one that readily uses fat in times of fasting and during low-intensity exercises. To help lose weight and burn fat, it is critical to exercise in a fasted state, or at least avoid food for four hours before, and then avoid carbs for two to four hours afterwards. Walking, jogging or using the elliptical trainer for about one hour at a low heart rate is most likely to make your body use fat as fuel. Alternatively, high-intensity interval training will use carbohydrate from liver stores, but in the period afterwards when the heart rate is restored, fat is oxidised for energy only if you dont consume any carbohydrate.

Karl further adds that you should never drink sugary beverages when you exercise if you are trying to lose weight and try to consume your carbs between 11am and 6pm to prolong fat burning. If you feel hungry and crave something sweet during the day, use a fibre supplement drink between meals to fill you up and to improve bowel motility. Avoid protein shakes; low-fat laban or lassi are good alternatives, she says.

Meanwhile, Mitun De Sarkar, clinical dietitian and founder of Simply Healthy Foods, finds that drinking black coffee before a workout, especially in the morning, can be useful. Coffee is loaded with antioxidants, and the caffeine boosts metabolism in the morning, aiding fat burn. Dont add any milk or sugar to your coffee, though; they negate the purpose.

Probiotics are generally found in fermented food, and for our concern, yoghurt is the most commonly found from those. Sarkar also recommends consuming foods and supplements rich in probiotics. Probiotics are live organisms that occur naturally in the gut. Many supplements and fermented foods also contain probiotics. Taking a probiotic supplement may help keep the intestinal flora balanced and promote a healthy body by boosting the digestive and immune systems. Poor gut health has links to obesity, so its easier for someone to lose weight when their gut is clean and healthy, she says.

A weight-loss diet needs to match your body type and particular way of digesting food. Body type simply means your hormones, blood levels, and body chemistry, says Anjali Mukerjee, celebritynutritionist and founder of Health Total. People in the same family, eating the same food can have very different body types because you metabolise food and nutrients differently. Which is why a diet that works wonders for someone might do nothing for you. A simple example is that some people can tolerate a higher amount of protein, probably because they have a higher amount of hydrochloric acid or better digestive enzymes. But a high-protein diet might make others constipated, get breakouts, or feel generally miserable. Personalised nutrition can help you understand whether your body needs animal or vegetable protein, how much protein you should have, and at what time. When you eat according to your body type and digestive system, it will always work.

Mukerjee recommends keeping a minimum interval of four hours between meals, even avoidingfruits, tea and coffee. When theres a gap, it allows the body to digest the meal fully without any unnecessary spikes in insulin and weight loss occurs when insulin is low, she explains. Also, never eat more than three-fourths of your capacity, because the load of food will always raise the insulin, no matter how correctly you eat. Having said that, people with very active lifestyles and a good digestion do respond well to eating every couple of hours, but the four-hour rule works better for most.

Read more: How to have carbs on a low-carb diet

Mukerjee says a daily tablespoon of psyllium seed husk adds fibre in the diet, cleans the system, relieves constipation and eventually helps in weight loss. Take it in the morning before breakfast or before dinner when youre most hungry, to cut unnecessary pangs. Its available everywhere and is an easy way to lose weight.

Continue reading here:
Here are some useful diet tips to help you get fit this winter! - Global Village space

High blood pressure happens when your blood pressure, which naturally naturally fluctuates throughout the day and night, is consistently too high. It means that your heart has to work harder to pump blood around your body - a mechanism that can lead to cardiovascular complications if steps are taken to lower your reading. Fortunately, making healthy lifestyle decisions can lower high blood pressure and ward off the threat of developing serious health conditions.

Exercising regularly is one key lifestyle measure proven to lower high blood pressure, as the Mayo Clinic explained: Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

Crucially, as the health body points out, becoming more active can lower your systolic blood pressure the top number in a blood pressure reading by an average of four to nine millimetres of mercury (mm Hg).

That's as good as some blood pressure medications. For some people, getting some exercise is enough to reduce the need for blood pressure medication, noted the health site.

Blood pressure is measured using two numbers - the first number, called systolic blood pressure, measures the pressure in your blood vessels when your heart beats.

READ MORE:High blood pressure: Avoid eating these five foods to reduce risk of serious complications

The second number, called diastolic blood pressure, measures the pressure in your blood vessels when your heart rests between beats.

According to Blood Pressure UK, systolic blood pressure is more important than diastolic blood pressure because it gives the best idea of your risk of having a stroke or heart attack.

Knowing where to begin with exercise can sometimes seem overwhelming but recent research suggests that doing a simple exercise every morning may provide blood pressure-lowering benefits.

The study, published in the journal Hypertension, found that just 30 minutes of exercise every morning may be as effective as medication at lowering blood pressure for the rest of the day.

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The study found that a short burst of treadmill walking each morning reduced high blood pressure, and that the effect was more pronounced in people that took additional short walks later in the day.

To gather the findings, 35 women and 32 men aged between 55 and 80 followed three different daily plans, in a random order, with at least six days between each one.

The first plan consisted of uninterrupted sitting for eight hours, while the second consisted of one hour of sitting before 30 minutes of walking on a treadmill at moderate intensity, followed by 6.5 hours of sitting down.

The final plan was one hour of sitting before 30 minutes of treadmill walking, followed by 6.5 hours of sitting, which was interrupted every 30 minutes with three minutes of walking at a light intensity.

Commenting on the findings, study author Michael Wheeler of the University of Western Australia in Perth, said: For both men and women, the magnitude of reduction in average systolic blood pressure following exercise and breaks in sitting approached what might be expected from anti-hypertensive medication in this population to reduce the risk of death from heart disease and stroke.

The study echoes extensive evidence that shows regular physical activity can help lower your blood pressure and help reduce your risk of heart attacks and strokes, said Chris Allen at the British Heart Foundation.

It can also give both your body and mind a boost, which is why 30 minutes of activity in the morning is a great way to set yourself up for the day, he said.

In addition to exercise, overhauling your diet is also essential to lowering high blood pressure and warding off the threat of developing deadly complications.

Eating too much salt, for example, can send your reading soaring so to keep the risks at bay, you should cut your salt intake to less than 6g (0.2oz) a day, which is about a teaspoonful, advises the NHS.

According to Mayo Clinic, upping your potassium intake can counter the negative effects of eating too much salt.

The best source of potassium is food, such as fruits and vegetables, rather than supplements, noted the health site.

It added: Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure.

Read the original post:
High blood pressure: Do this for 30 minutes in the morning to lower your reading - Express

Women who can exercise vigorously are at significantly lower risk of dying from heart disease, cancer and other potentially fatal health problems, according to research presented last Saturday at EuroEcho 2019, a scientific congress of the European Society of Cardiology. Exercise as much as you can. Fitness protects against death from any cause, said study author Jess Peteiro, a cardiologist at University Hospital A Corua in Spain.

The study included 4,714 adult women who were recommended to take treadmill exercise echocardiography a test that uses sound waves to create live images of your hearts activity because they had either known or suspected coronary artery disease. Participants walked or ran on a treadmill, gradually increasing the intensity, and continuing until exhaustion, the researchers reported.

Fitness was categorized as 10 metabolic equivalents (METs), the equivalent of walking fast up four flights of stairs or very fast up three flights of stairs, all without stopping. During a median follow-up of 4.6 years there were 345 cardiovascular deaths, 164 cancer deaths, and 203 deaths from other causes. After adjusting for factors that could influence the relationship, METs were significantly associated with lower risk of death from cardiovascular disease, cancer, and other causes, the researchers said.

The annual rate of death from cardiovascular disease was nearly four times higher in women with poor versus good exercise capacity (2.2% versus 0.6%). Annual cancer deaths were doubled in patients with poor versus good exercise capacity (0.9% versus 0.4%). The annual rate of death from other causes was more than four times higher in those with poor versus good, exercise capacity (1.4% versus 0.3%).

The average age was 64 and 80% were between 50 and 75. The results were the same for women over 60 and less than 60 although the group under 50 was small, Peteiro said. Good exercise capacity predicted lower risk of death from cardiovascular disease, cancer, and other causes. Patients with poor heart function during their exercises had a higher probability of death from cardiovascular disease during follow-up, but heart function during exercise did not predict the likelihood of death from cancer or other causes.

Also see: Half of older Americans fear that theyll develop dementia why most of their prevention methods are all wrong

However, another study suggested that even those who have had heart surgery should move around every 20 minutes during an eight-hour period of sitting to help prolong their life. Taking breaks and burning more than 770 calories per day can reduce your likliehood of dying sooner, said Ailar Ramadi, postdoctoral fellow in the Faculty of Rehabilitation Medicine at University of Alberta, Edmonton. People who have had heart surgery spend most of their waking hours sitting, lying down, but remaining sedentary for long periods could shorten their life, he suggested.

He suggested simple activities such as standing up and walking at a casual pace. There is a lot of evidence now that sitting for long periods is bad for health, Ramadi said. In that study, he enrolled 132 patients with coronary artery disease and an average age of 63 years; 77% were men. Participants wore an arm band activity monitor for an average of 22 hours a day for five days.

This is not the first doctor to effectively recommend walking your way to a longer life. Walking at an average pace was linked to a 20% reduction in the risk of mortality compared with walking at a slow pace, according to a study published last year in the British Journal of Sports Medicine. A similar result was found for risk of dying from cardiovascular disease.

That study was a collaboration between the Universities of Sydney, Cambridge, Edinburgh, Limerick and Ulster. It linked mortality records with the results of 11 population-based surveys in the U.K. between 1994 and 2008 in which participants reported their walking pace. Average pace walkers aged 60 years or over experienced a 46% reduction in risk of death from cardiovascular causes.

A separate Harvard University study concluded that you could add 10 years to your life by eating a healthy diet, exercising 30 minutes or more a day, maintaining a healthy weight a body mass index between 18.5 and 24.9 never smoking and drinking only a moderate amount of alcohol. It analyzed 34 years of data from 78,000 women and 27 years of data from 44,000 men.

Dont miss: Why the middle-aged dad bod could be deadly instead of sexy

See the article here:
The old-fashioned approach to reducing your risk of cancer and heart disease is still one of the best, according to new research - MarketWatch

Back pain is a painful condition that affects everyone at some point in their lives. The pain felt in the back usually gets better on its own and can be managed by keeping mobile or taking over-the-counter-painkillers. There are a variety of ways one could try to help ease the pain they feel in their back.

Spinal manipulation

This method involves using the hands to adjust, massage or stimulate the spine.

The National Centre for Complementary and Integrative Health (NCCIH) state that spinal manipulation or chiropractic manipulation helps more with lower back pain.

Acupuncture

A traditional Chinese medicine, acupuncture can be used to help treat a variety of ailments from chronic diseases to chronic pain.

An overview of systematic reviews found that acupuncture may help restore function and relive pain is some people who have chronic lower back pain.

DONT MISS

Anti-inflammatory diet

Studies have shown that having higher levels of inflammation has a close connection to certain types of chronic pain.

Nonsteroidal anti-inflammatory drugs including ibuprofen, work well for some types of pain.

Research suggests that certain foods can help lower inflammation in the body and these include vegetables, fruits, nuts, fish and whole grains.

Weight loss

Being overweight can cause back pain due to increased pressure on the spine and strain of the back muscles.

One study found that obesity has links to high levels of low back pain and disability in men.

Correcting posture

Incorrect posture could be the cause of back pain for some people, so taking the right steps to correct it may bring some relief.

Studies have shown that incorrect posture contributed to low back pain in adolescents.

There are wearable devices that can gently pull the shoulders back, reminding a person to correct their posture.

Exercise

Studies have long supported the fact that exercise releases endorphins.

These natural brain chemicals help stop pain by binding to opiod receptors in the brain.

This has a mild effect similar to pain medications. Exercise strengthens the back and neck muscles and can help reduce the pain.

Stress management techniques

Stress causes a person to tense their muscles which makes the back pain even worse.

A study explains that stress can cause changes in the bodys perception of pain and those who experienced high levels of stress are highly recommended to find ways to help alleviate that stress so it doesnt negatively impact the body.

See the original post here:
Back pain: 10 proven ways to help alleviate back pain without surgery - Express

Obesity is increasing worldwide, especially among children and teenagers. More than 150 million children in the world are obese in 2019. These children have increased risk of heart disease, cancers and Type 2 diabetes.

Teenagers with obesity are likely to remain obese as adults. If these trends continue, 70 per cent of adults aged 40 years could be either overweight or obese by 2040.

I am a neuroscientist and my research investigates how diet changes the brain. I want to understand how unhealthy diets impact the developing brain, and also why young people today are so prone to developing obesity.

Adolescents are the greatest consumers of calorie-rich junk foods. During puberty, many children have an insatiable appetite as rapid growth requires lots of energy. Heightened metabolism and growth spurts can protect against obesity, to an extent. But excessively eating high-calorie junk foods and increasingly sedentary lifestyles can outweigh any metabolic protection.

The teenage years are a key window of brain development. Adolescence coincides with a new-found social autonomy and the independence to make personal food choices.

Read more: Your brain on sugar: What the science actually says

During adolescence, connections between different brain regions and individual neurons are also being refined and strengthened. The adolescent brain is malleable because of increased levels of neuroplasticity.

This means the brain is highly receptive to being shaped and rewired by the environment including diet. In turn, these changes can become hardwired when development is complete. So the adolescent brain is vulnerable to diet-induced changes, but these changes may endure through life.

Neuroscientists use functional brain imaging to examine how the brain responds to specific events. Brain scans show that the prefrontal cortex a key brain area for behavioural control and decision-making doesnt fully mature until the early 20s.

The prefrontal cortex controls and overrides urges triggered by events in the environment. Resisting eating a whole bag of candy or buying cheap junk foods can be particularly difficult for teenagers.

In contrast to the immature prefrontal cortex, the brains reward system the mesocorticolimbic dopamine system is fully developed at a much earlier age.

Teenagers are particularly drawn to rewards, including sweet and calorie-dense foods. This is due to increased numbers of dopamine receptors in the adolescent brain, so the feeling of reward can be exaggerated. Frequent stimulation of the reward system results in enduring brain adaptations.

During adolescence, these changes may cause long-lasting shifts to the balance of brain chemicals.

Taken together, the teenage brain has a voracious drive for reward, diminished behavioural control and a susceptibility to be shaped by experience.

This manifests as a reduced ability to resist rewarding behaviours. So its not surprising that teenagers prefer to eat foods that are easy to obtain and immediately gratifying, even in the face of health advice to the contrary. But what are the enduring brain consequences?

Functional imaging studies show brain activity during tasks or viewing images of foods. Brain circuits that process food rewards are more active in adolescents with obesity compared to those considered normal weight.

Interestingly, lower activity is seen in regions of the prefrontal cortex. This shows that obesity can both heighten activation of the reward system and reduce brain activity in centres that can override the desire to eat.

Importantly, successful weight loss in adolescents restores levels of activity in the prefrontal cortex. This provides critical knowledge that the prefrontal cortex is a key area of the brain for controlling food intake, and that diet interventions increase activity in brain regions that exert self control.

Transcranial magnetic stimulation (TMS), a way scientists can modify brain activity in the prefrontal cortex, can change inhibitory control of eating behaviour. Repeated TMS treatment could be a new therapy to restore cognitive control over eating, helping with long-term weight loss.

Excessively eating junk foods during adolescence could alter brain development, leading to lasting poor diet habits. But, like a muscle, the brain can be exercised to improve willpower.

Increased brain plasticity during adolescence means the young mind may be more receptive to lifestyle changes. Physical exercise boosts brain plasticity, helping to set in place new healthy habits. Identifying how the brain is changed by obesity provides opportunities to identify and intervene.

Functional brain imaging adds a new layer of information where clinicians can identify at-risk individuals and track brain changes during nutritional and lifestyle interventions.

Even more, TMS could be a new treatment approach to improve re-calibration of the young brain to prevent enduring changes into adulthood.

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How junk food shapes the developing teenage brain - The Conversation CA

The United States has high obesity rates, which are in part caused by access to fast food, eating highly processed meals, and sedentary lifestyles. However, some trendsetting companies are combating obesity by providing Americans with quality home fitness equipment, mobile work out classes, cheap gym memberships, and dieting plans.

Adding these three consumer discretionary stocks to your portfolio today could result in healthy returns and stronger finances in 2020.

Peloton (NASDAQ:PTON) shares are up more than 30% since its IPO in September 2019. It's currently trading around $32 and it has upside potential since more people want to have a convenient home workout. It has two main sources of revenue, including selling exercise bikes and treadmills starting at $2,245 each along with its monthly memberships.

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The monthly memberships start at $19.49 and enable users to stream live classes ranging from yoga to cycling via the attached Peloton monitors on bikes and treadmills or through iOs, Web, and Android platforms. Peloton mainly ships goods to the U.S., but is starting to add other countries like Canada, U.K., and Germany. Users can access the online classes from anywhere with Wifi. It has 1.4 million community members and over 500,000 paying monthly subscribers.

The monthly membership provides consistent, recurring income, despite the company not being profitable yet. While this company has great upside potential, it still has a negative free cash flow of $248.09 million. Peloton also has minimal debt compared to its assets, which are $0.48 billion and $2.48 billion, respectively. The minimal debt load and manageable debt to equity ratio of 0.30 prove this firm can manage funds successfully.

The holiday season and the new year are times when many consumers gift Peloton equipment to loved ones or buy them for themselves. This company's quarterly revenue increased to $228 million from $112 million a year ago. It's also projecting next year's revenue to be around $1.5 billion and that the subscriber count will increase to 895,000, up from 560,000 at the end of Q1 2019.

Peloton also lost $942 million in market cap on Dec. 4 due to a controversial commercial. Many users considered the ad to be sexist, confusing, and this demonstrates how volatile stocks that have recently IPO'd can be. Investors should consider the fallout from its tone-deaf ad along with Peloton's lack of profitability, before buying the stock. But it's razor and blade model and solid debt management make the company look geared up for a positive new year.

Going to the gym can be a hassle and expensive, with an Equinox membership costing over $200 per month! Planet Fitness (NYSE:PLNT) is a nationwide gym chain that offers high-quality equipment, personalized training, massages, and workout classes starting at just $10 per month. Its premium membership known as PF black, costs $22 per month and provides access to any location, tanning beds, and other perks.

Planet Fitness has over 1,800 locations spread throughout the U.S., Mexico, Canada, Puerto Rico, Australia, the Dominican Republic, and Panama. It currently has over 14 million members worldwide and the customer churn rate is 25% during the first five months. Luckily, this rate drops to around 2% once a membership has been active for at least a year. The membership growth rate is impressive considering there were 12.5 million members in April 2019.

This company's stock price has increased by a factor of four since its 2015 IPO. Its current price is approximately $75 and the three-year net annualized income growth of 68.14% is much higher than the industry average.

Planet Fitness is profitable and has a net profit margin of 17%. Despite these facts, this stock might be overvalued as it has a high P/E ratio of 55 and the trading price is near its 52-week-high of $81.90. Even though it has a high valuation, its earnings are increasing each year as the diluted EPS climbed from 0.50 in 2016 to 1.32 in 2019.

On Nov. 20, Planet Fitness announced it will approve a share buyback up to $500 million. This buyback program will reward shareholders through a higher percentage of ownership and increased earnings per share.

Diet is an extremely important factor for a healthy lifestyle as it's difficult to lose weight while eating highly processed foods. Many people try to count calories on their own, which is easier said than done. WW International (NASDAQ:WW) solves these problems by providing custom weight loss plans, point systems to keep users on track, more than 4,000 healthy recipes, and personalized coaching. Memberships are affordable, ranging from $3.07 to $12.69 per week.

WW has over 4.6 million members throughout the world and its customers are sticking with the process longer. For instance, more than 21% of members are signing up for the six-month plan, compared to 14% in August of 2017. More members are willing to try the program for longer terms, but this isn't a guarantee against subscriber decline. For instance, subscriber growth starts strong in the first quarter and gradually declines as users lose sight of their New Year's resolutions. The subscriber growth started at 4.6 million for Q1 2018 and fell to 3.9 million by year-end. Despite this, subscriber count usually fluctuates around 4.6 million.

It's trading around $41 and had a 2001 IPO opening price of $29.75. WW has a strong three-year net income annualized growth rate of 89.38% and a net profit margin of 9.5%. Despite these positive metrics, it had a rough start earlier this year due to branding issues along with competition from other diet apps like Noom and the keto diet.

Some branding issues include launching an app for kids called Kurbo, which has been controversial. Many critics spoke out against the app saying it promotes eating disorders, low self-esteem, and other mental health issues among youth. WW has had branding problems because it switched from focusing on dieting to overall wellness, losing the household name recognition when it made these drastic moves too quickly.

The keto diet has a wide reach as its global revenue is expected to hit $12.35 billion by 2024. Many companies like Perfect Keto, Sports Research, and Nestle are contributing to this large revenue figure. Noom is another start-up that offers a similar calorie point, color-coded system. Like WW, it also offers coaching and custom training programs, which could be a competitive threat to WW's growth.

Luckily, it differentiates itself by having partnerships with meditation app Headspace and meal-kit providerBlue Apron. These partnerships will help diversify revenue and prevent it from being commoditized like other weight loss apps.

Obesity is a problem in the U.S., but more Americans are taking the proper steps like exercising and eating healthier. These innovative companies help them achieve this goal and pump up portfolio returns.

Out of these options, Planet Fitness would be the best choice due to buy today to its quality, affordable gym memberships, diminished member turnover, solid profit margins, and impressive expansion over the last few years. You can exceed both your financial and fitness New Year's resolutions by investing in these fitness companies.

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3 Fitness Stocks To Whip Your Portfolio Into Shape in 2020 - The Motley Fool