WorkScores research identified three key areas that are impacting mens wellbeing at work.

An unhealthy mindsetIt appears that the stress of the modern workplace is having a significant impact on the mental wellbeing of male workers. Among those we surveyed, close to half are very stressed out and depressed most days. Also, 52% frequently felt anxious, with the highest rate of anxiety being among those between the ages of 25 to 34 years old. A further 10% of men do not feel that they can deal with life challenges, and 20% rate their work-life balance as very poor.

Poor sleep habitsOn average, men only sleep for about six hours per night, which is less than the recommended seven to nine hours. Disturbingly though, 40% of them report having poor-quality sleep. Improving sleep time and quality is vital for male wellbeing; the WorkScore data shows that those who slept more, experienced less stress and were less depressed, and those who rated their sleep as high-quality experienced close to 20% less stress at work.

Struggles with diet and exerciseAlthough men rated themselves highly for fitness, the WorkScore research found that men are not getting the recommended amount of activity. Highlights from the research show:

Men aged between 25 to 34 years get only 19 minutes a day of exercise

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'As a gender, we tend to open up less and bottle up more' - Human Resources Director

It would be like studying an intensive exercise program including long runs, calisthenics and strenuous sports among sedentary volunteers for just six days. The investigators might find that the program made the volunteers sore, tired and weak. However, a six-month trial, allowing adequate time to adapt to the new regimen, would reach the opposite conclusion, revealing the real benefits of physical activity.

Despite their greater difficulties, diet trials receive far less funding than drug trials, especially considering that poor diet is the leading risk factor for premature death. Few big companies stand to profit directly from dietary treatments for chronic diseases. Consequently, typical diet trials must get by on shoestring budgets, rarely exceeding a few hundred thousand dollars, compared with drug trials that may cost several hundred million dollars. Without adequate support, quality inevitably suffers. Diet trials of adequate size, duration and intervention strength rarely get done.

This problem has special relevance now, as the Dietary Guidelines Advisory Committee reviews the science in preparation for new Department of Agriculture recommendations to the public in 2020. Among thousands of scientific articles initially screened, only a small proportion so far have passed strict quality criteria for inclusion in committee deliberations. And ultimately, recommendations to the public can be no stronger than the science on which they rely.

Which doesnt mean that all nutrition research is unreliable. High-quality observational studies and clinical trials provide strong evidence for the benefits of whole carbohydrates (nonstarchy vegetables, fruits, legumes, minimally processed intact grains) over highly processed, fast-digesting carbohydrates (refined grains, potato products and added sugar). We also know that nuts, olive oil and avocado protect against chronic disease, contrary to dietary recommendations during the low-fat diet era, as embodied by the 1992 Food Guide Pyramid.

We need a sort of Manhattan Project to find definitive answers to the epidemics of diet-related disease. Nutrition research to prevent disease must have the same quality and rigor as pharmaceutical research to treat disease. Building the necessary scientific infrastructure will require sustained investment by government and philanthropic organizations, but the amounts involved would total a fraction of a cent for every dollar spent treating diet-related conditions like obesity, Type 2 diabetes and cardiovascular disease.

Study authors and the media can help by avoiding the tendency to overstate the results of weak research, contributing to public confusion. And the public has a critical role to play, not only demanding government action but also volunteering for diet studies.

No other factor approaches the importance of diet for public health. To reduce the human toll of chronic disease, we must upgrade the quality of nutrition research. The financial investment required will yield huge returns in medical cost savings.

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Why It Is So Hard to Figure Out What to Eat - The New York Times

Visceral fat is stored in the abdominal cavity which means its close to many vital organs, including the pancreas, liver and intestines. For this reason, the higher the amount of visceral fat a person stores, the more at risk they are of health complications, such as type 2 diabetes and heart disease.

Eating a poor diet is one way visceral fat can build up, so making changes to what you eat is important.

There are a wide range of different diet plans proven help fat loss and weight loss. But which one is deemed best for getting rid of visceral fat?

A study published in March 2019 showed the keto diet was highly effective at reducing visceral fat.

The keto diet, short for the ketogenic diet, is a high-fat, low-carbohydrate diet, and includes an adequate amount of protein.

READ MORE:How to get rid of visceral fat: Three supplements to help reduce the harmful belly fat

The study, Extended Ketogenic Diet and Physical training Intervention in Military Personnel, was commissioned by the US military.

There were concerns about the growing rates of obesity with people within the US military.

A total of 29 people were studied for three months - 15 were put on a keto diet and the rest ate their normal, mixed diet.

Those who followed a keto diet lost an average of 17lbs during the study.

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They also lost 5.1 percent of their body fat, with 44 percent of this loss being visceral fat.

Those who ate the keto diet also showed 48 percent improvement in their insulin sensitivity, reducing their risk of developing diabetes.

The keto diet has also been shown to be effective at getting rid of visceral fat in other studies.

A study including 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than people who followed a low-fat diet.

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How to get rid of visceral fat: Best diet plan to reduce the belly fat - what foods to eat - Express

BENGALURU :Nutrition and physical activity are important parts of a healthy lifestyle for diabetes patients. Eating a balanced and nutritious diet and being physically active can directly help maintain blood glucose levels, which is the mainstay of diabetes management. If you have diabetes, you need to keep an eye on what you eat, how much you eat and when you eat, and how active a lifestyle you lead.

Type 2 diabetes usually begins with insulin resistance, which is a condition in which the body produces insulin but is unable to use it effectively. When this happens, glucose builds up in the blood stream, insteadof being absorbed by the cells tobe used or stored as energy.As a result,the body demands more insulin to enable glucose to enter the cells. The pancreas increase the production of insulin to meet the demand. Over a period of time, they can no longer keep up, leading to a rise in blood glucose levels.

Of the risk factors for diabetes, some are modifiable while others are not. Age, race, ethnicity and genetics come under non-modifiable risk factors. Diet, nutrition, exercise and physical activity are modifiable risks that the patient can use to manage or even reverse diabetes.The location of body fat also makes a difference. Extra belly fat is linked to insulin resistance, diabetes and cardio-vascular diseases. So merely losing weight helps with insulin resistance and diabetes.

There are several goals to managing diabetes, such as maintaining a healthy weight, managing health metrics such as HBA1 c, FBS, PPBS, blood pressure and lipid profile, preventing complications that may occur due to fluctuation of blood glucose, and better compliance with the treatment protocol.How to achieve these goals? Understanding the macro-nutrients and micro-nutrients in your diet can be the key in managing diabetes. Carbohydrates, proteins and fats are called macro-nutrientsbecause they are requiredin larger quantities in ourdaily diet.

Carbohydrate intake has a direct effect on post-meal glucose of people with diabetes and is the main macro-nutrient to worry about in glycaemic management. Some studies have suggested that consumption of healthy fats like virgin olive oil and fish oil is associated with improved glucose metabolism and decreased risk for type 2 diabetes. Micronutrients such as sodium, potassium, magnesium, zinc, iodine and iron are all associated with the prevention of type 2 diabetes.

In the light of this, patients need to do dietary modifications to better manage or prevent diabetes. They should eat foods from all the food groups (carbohydrates, protein and fat), as omitting a food group may result in skipping a nutrient in the daily diet.A holistic approach to changing ones lifestyle, that involvesnutrition, exercise, and emoti onal and spiritual needs, is a sustainable way to control and reverse diabetes over time.

Choosing right

Your guide to managing type 2 diabetes

This years theme for World Diabetes Day is centered aroundThe Family and Diabetes. So heres how we can protect our lovedones by making some simple changes:

Better snack choices

We tend to binge on fried snacks without worrying about the repercussions. A simple and gradual way to change this is to revise your snacking routine. For people who are suffering from type 2 diabetes, almonds provide energy and also are known to have satiating properties.

Be more active

Regular physical exercise will help keep your blood pressure under control, manage your weight, maintain your energy levels and decrease risk for any heart diseases. Start by adding small doses of daily exercise and increasing it gradually to 30 minutes or 1 hour every day.

Take notes

Maintain a daily log of your day. Include details of the amount of medication you might have taken, the food you consumed, details of your physical activity, as well as things that caused you stress. This will give you insight into your progress, and help manage your lifestyle better.

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The diet and diabetes connect - The New Indian Express

Diabetes is among the fastest-growing health conditions in the United States. Over 30 million adults have diabetes, with 1.5 million new cases each year. If you include prediabetes, which tends to lead to diabetes if untreated, over 100 million Americans are affected. Fortunately, most cases of diabetes can be treated or prevented through healthy eating, weight control and regular exercise. Since November is American Diabetes Month, this seems like a good time to raise awareness about the prevention, treatment and consequences of this serious medical condition.

Diabetes mellitus is a metabolic disorder characterized by high blood glucose (sugar) caused by a lack of insulin production or impaired insulin action. The lack of insulin production can be caused by an autoimmune disorder that damages the pancreas. This typically occurs during childhood, as in type 1 or juvenile diabetes, but it can occur in adults, a condition called latent autoimmune diabetes of adulthood (LADA). For both types, injected insulin is required to control blood glucose.

More commonly, diabetes is caused by the bodys cells not responding to the insulin that is produced, a condition called insulin resistance. This is called type 2 diabetes and is typically caused by some combination of obesity, particularly excess abdominal fat, and physical inactivity.

Diabetes can be diagnosed based on a fasting blood glucose test, taken 812 hours after a meal, usually in the morning. Another test is an oral glucose tolerance test in which blood glucose is measured for two hours after drinking a special beverage containing glucose. This measures the bodys response to glucose. The hemoglobin A1C test is a long-term measure of blood glucose control. This is important because the higher the hemoglobin A1C level, the greater the risk of diabetes complications.

For most diabetics, the main treatment goal is to control blood glucose level to prevent serious complications including nerve damage, blindness, infection and amputation, heart attack, and stroke. This is typically accomplished through a combination of diet, exercise and medications, with varying degrees of success. But curing diabetes is rare, so most patients require continued treatment.

Exercise is important for blood glucose control because exercise causes an increase in the uptake of glucose into cells and can improve glucose tolerance and insulin sensitivity. In addition, exercise has the added benefits of promoting weight loss and improving strength and fitness. Both aerobic and strength training are recommended, with a minimum goal of 30 minutes per day, every day.

Meal planning involves selecting healthy foods to help maintain consistent blood glucose levels while meeting energy needs for exercise and other activities. The dietary recommendations for preventing and treating diabetes are almost identical to the general recommendations for good health: Emphasize whole grains, fruits, vegetables, legumes, and low-fat meat and dairy, and reduce unhealthy fats, added sugars and salt.

The diet should also promote weight loss and weight maintenance, especially for overweight patients. The glycemic index (GI), a measure of how much a food raises blood glucose, can be helpful in dietary planning, but it is not the only meal planning tool that should be used.

Proper diet, blood glucose testing, medication use and regular exercise can improve blood glucose control, reduce the risk of other health problems and improve quality of life in diabetics. In those with prediabetes these efforts can delay the progression to diabetes and may even result in a return to normal blood glucose. In fact, diet and exercise have been shown to be more effective than medications in preventing diabetes. Plus, these lifestyle changes lead to weight loss and improved fitness, benefits that no medication can match.

Brian Parr, Ph.D., is an associate professor in the Department of Exercise and Sports Science at USC Aiken where he teaches courses in exercise physiology, nutrition and health behavior. You can learn more about this and other health and fitness topics at http://drparrsays.com or on Twitter @drparrsays.

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HEALTH AND FITNESS: What you need to know about diabetes - Aiken Standard

The latest lifestyle, fashion and travel trends

The London fitness scene is booming, new studios open each month, challenges and transformation programmes encourage us to train every day to see results fast.

Our appetite for exercise has never been so big, turbo charged by the #fitfluencers we see on Instagram, of course. But are you eating enough and at the right times to sustain your training?

We consulted two top registered dietitians sports and eating disorder specialist Renee Mcgregorand consultant dietitianSophie Medlin on how to nourish yourself properly while exercising.

Should you train fasted? How much protein is too much? How soon after a workout should you eat? Here, they answer your burning questions...

This is one of the most debated topics in the fitness world.

It depends on your workout, but...

Renee Mcgregor: In general Im not a big fan of fasted training. You should definitely not consider it for a morning workout that is high-intensitysuch as intervals, HIIT, boxing basically any session where you are working above 8/10. This is because the levels of cortisol, our stress hormone, are highest in the morning, if you then add further stress to the system by training at a high intensity without any fuel, you can cause cortisol to become chronically high which in turn can block the hypothalamus and pituitary gland, impacting the production of sex hormones oestrogen and testosterone, important for a number of functions in the body.

It has been shown repeatedly in scientific studies that it is very difficult to hit and maintain these intense efforts with no fuel, specifically carbohydrate.

If you are someone who insists on this type of training, it is important that it is at low intensity, that is an effort of 6/10 or below and that the session is no more than 60 minutes and nomore than twice a week.

Sophie Medlin: Fasted exercise in the morning can work well for some people to achieve fat loss. Taking advantage of your overnight fast means that youll be tapping into stored energy in muscles or from fat stores to fuel your work out. For average people, the beneficial effect is likely to be minimal but if you feel good when you exercise in the morning and this works for your routine, then you can make the most of this. For some people, fasted exercise means that they feel lethargic and exercise becomes a huge chore and a burden which may reduce exercise performance and therefore reduce its effectiveness. If you have a workout that makes you feel bad and causes you additional stress and discomfort, you will negate the effects of the fast anyway so it is always best to exercise when it fits in with your routine and you feel most energetic.

To train fasted or not

Renee Mcgregor: Ideally you want to get easily digestible forms of carbohydrate, so good options include banana and fruit yoghurt, oatcakes with mashed banana, fruit loaf or crumpets. This provides the body with carbohydrate effectively and efficiently ensuring there is enough energy going to the working muscles.

Sophie Medlin: Depending on when you last had a meal, you might benefit from a snack before your workout. Some people find that eating too close to a workout causes discomfort or cramps. Most people will find that leaving a gap of 60-90 minutes between eating and training works best. If you need to snack a bit closer to your workout, a snack that wont sit in your stomach for too long with some fast releasing carbohydrates usually works well. A banana or a smoothie are good options, a yoghurt or a glass of milk would also work.

Renee Mcgregor: Ideally you want to eat as quickly as you can. If you have done an intense workout and your next meal is over 2 hours away or you are training again within a 12 hour window, you want to take on something within 30 minutes.

One of the best options is flavoured milk as this provides easily digestible in the form of lactose and glucose as well as protein to help start repairing the body. If you are going to eat within the hour, then your next meal is the ideal recovery. Aim for a good mix of carbohydrate and protein eggs on toast; granola and Greek yoghurt, bagel with peanut butter and banana, chicken pasta salad or baked potato with tuna are all great options.

Sophie Medlin: After a workout, most people will want to focus on protein to make sure there is enough of the right amino acids available to build and repair their muscles. We also benefit from having some carbohydrate at this point to aid recovery. If youre not due to have a balanced meal with a protein source within an hour of your workout, the best thing for muscle growth and repair is the balance of amino acids and carbohydrate from dairy. A yoghurt with some fruit or half a pint of skimmed milk is ideal. Chocolate milk is also well regarded by professional sports coaches as a workout recovery drink. If youre following a vegan diet or dont tolerate dairy well, a plant-based protein shake or soya milk would work well. Other plant-based milks are not ideal sources of protein and dont contain all the necessary amino acids.

Why it's time to start incorporating a SkiErg into your gym sessions

Protein is essential for repairing muscles post-workout but it can be confusing to know exactly how much of it your body requires.

According to the British Nutrition Foundation, the protein requirements of a normal adult is 0.75g per kilo of bodyweight per day. For strength and endurance athletes, this increases to around 1.2-1.7g/Kg BW. So if you are working out regularly, your protein requirements may be slightly higher than the average person in order to help repair muscles after exercise. However, it stresses, "most people in the UK consume more than the recommended amount of protein, so increasing your protein intake is generally unnecessary." Check out its table showing the protein content of popular foods here.

Renee Mcgregor: Protein shakes can be useful as a convenient form of nutrition if you are unable to take on recovery in a real form. However not all protein shakes are useful. Always try to find a shake that contains carbs and protein or make your whey shake with cow's milk.

The key is ensuring carbohydrate availability around your training schedule this is instrumental in ensuring hormonal regulation and yet it is often the nutrient most avoided.

Sophie Medlin: Protein shakes can be a convenient way to recover from and fuel a workout, the problem ;is they are a highly-processed food which is something that most people will want to cut down on.

People who are working out 5-6 times per week or who are competing and focusing on performance will [require more protein], which can be slightly harder to achieve without focusing on having protein at every meal and two high protein snacks per day this is where convenience foods like protein shakes and protein bars can be useful.

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Exactly what and when to eat before and after a workout, according to a dietitian - Evening Standard

BELLVILLE Jodie Snavely can light up a room with her lively personality and beaming smile.

Because the Bellville residents zest for life is so apparent, it would be easy to assume that her life is all rainbows and unicorns. But daily she deals with the struggles of living with type 1 diabetes a condition that, if not properly managed, can cause serious health complications.

November is Diabetes Awareness Month. World Diabetes Day is celebrated on Nov. 14 to raise awareness on both type 1 and type 2 diabetes.

Type 1 diabetes is caused by an autoimmune reaction that destroys cells in the pancreas that make insulin. According to the Centers for Disease Control and Prevention, without insulin, blood sugar cant get into cells, causing buildup in the bloodstream. High blood sugar can cause serious health problems, such as heart disease, vision loss and kidney disease.

With type 2 diabetes, cells dont respond normally to insulin (insulin resistance),and the body cant keep blood sugar at normal levels.

Snavely, 52, was diagnosed with type 1 diabetes when she was 18.

Prior to her diagnosis she experienced such symptoms as excessive thirst and urination, mood swings and hair loss, she said.

But it was a ruptured ovarian cyst that led her to discovering she had type 1 diabetes. Her blood test results confirmed the diagnosis.

Mentally, I had no idea what I was in for. No idea, she recalled. I had no idea what diabetes was. I didnt know what was going to happen in my life.

Her doctor encouraged her to maintain a healthy diet, exercise, and to regularly check her blood sugar.

Then I went off to college and was like, Im not checking my blood sugar, she said. She saw it as a hassle.

After she graduated, however, checking her blood sugar was no longer optional in her mind.

My doctor told me to either straighten up or youre going to die from this, so it was that that made me step back and understand what can happen from diabetes if you dont check your sugar, she said.

Jodie poses with her husband, Bret.

From then on she took it upon herself to check her blood sugar not just once, but 10 times daily.

They recommend anywhere from 1-3 times daily to see where youre at, but I took it so seriously when that doctor said, You need to shape up. I was like, I dont want to die from diabetes, I want to live to be a very healthy person, and so Im now going to do everything I possibly can to keep healthy, she said.

Keeping track of her blood sugar levels helps give her peace of mind, she said.

I feel better knowing what my blood sugars are and keeping that in perfect control, she said. Is it always in control? No, because diabetes sometimes has a mind of its own. Emotions can take over, stress can take over, if I dont have time to eat, if I get sick Life gets in the way and you just have to do the best you can do to keep healthy.

One of the ways she keeps healthy is with regular physical activity. Her go-to exercise is running, which she started doing at 30 years old.

Running outside in the winter can be a great form of exercise -- just make sure you take necessary precautions before lacing up your running shoes.

She typically runs 4-9 miles two or three times a week in the winter and five times a week in the spring, summer and fall. She also enjoys taking part in races and has completed eight half-marathons, three Tough Mudders, numerous 5K and 10K races, and one 24-hour relay race.

She set a personal record at her most recent half marathon in October with a time of two hours and eight minutes.

Im very competitive, so I was super excited that I got a PR, she said.

Snavely takes extra care when training and preparing for races.

I have to consider how diabetes will affect me for two hours while Im running, so I have to think about where my blood sugars are at, what to eat before the race, how to fuel throughout the race and what to do afterwards, she said.

The extra effort may seem like a burden to some, but Snavely said its just a normal part of her routine.

I accept it and go with the flow, she said.

She also says a prayer during her races that God would watch over her.

On top of exercise, Snavely prioritizes a healthy diet. She sticks to foods like fruits, veggies, nuts, fish and poultry, and doesnt eat out much.

She also keeps in regular contact with her endocrinologist, Dr. Cynthia Dorsey of OhioHealth.

Im so thankful for her and her staff that keep me healthy, Snavely said. I see her every four months religiously.

In the 34 years that Snavely has been diagnosed with diabetes, she hasn't suffered any complications from the disease, she said.

For over 20 years shes worn an insulin pump, which is meant to mimic the functions of a pancreas.

I call it my pancreas on the outside of my body, she said with a laugh. Its a little machine that has a tube that goes into my body and I move that around every four days and it delivers insulin like your pancreas would, she explained.

She also has glucose tablets handy in case her blood sugar were to drop.

When it comes to managing diabetes, she said, You have to take it by the horns and take control of it. Is it easy? No, its not easy. Its a 24/7 disease that I have to manage.

But shes thankful for the support shes received along the way from family, friends and her physicians.

Keeping a positive frame of mind is all she knows.

Jodie smiles with her parents, Malena and Ron Puster.

I had two choices when I was diagnosed: I could become depressed and say, Forget it, Im not going to deal with diabetes,' or I was going to take it by the horns and do the best I could do, she said.

She credits her parents for helping her look on the bright side and to push past obstacles standing in her way.

She hopes to be like her grandmother who lived to be 99.

She was not diabetic, but I want to be like my grandma and live a long, healthy life, she said.

Diabetes is not going to take me down.

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How this Bellville woman is living her best life with type 1 diabetes - Richland Source

Published November 15, 2019, 1:24 AM

By Analou De Vera

Health advocates on Thursday encouraged the public, especially the young people, to engage more on physical activities as it is one of the keys to prevent diabetes.

During a press conference for the observance of World Diabetes Day 2019 in Quezon City, the advocates underscored that children nowadays are more glued to gadgets instead of participating in physical activities.

Now with the use of gadgets, we can see children, upon entering in a restaurant or wherever, they look at their gadgets, there are no physical activities. During our timegames like tumbang preso, takbuhan,these are now being forgotten. We must advocate for their return, said Diabetes Philippines President Dr. Grace Delos Santos.

Delos Santos said that a balanced diet and an active lifestyle are two important aspects for ones health, especially for children whose family has a history of diabetes.

Starting a good lifestyle among children is really important because as we know diabetes is a heritable disease, she said.

Meanwhile, good parenting also plays a big role in the prevention of diabetes, said Dr. Theresa Faller, president of American Association of Clinical EndocrinologistsPhilippine Chapter.

Nowadays people are so busy We want to discipline our children by making them quiet so you provide them with these gadgets and not actually encouraging them to go out, said Faller.

We have to encourage our children to engage in sports. Its not only just playing patintero and all that. Sports environment should be a very important advocacy for our children, she added.

Doing exercise for at least 30 minutes will help in maintaining a good and healthy body, said Dr. Jeremy Robles, president of Philippine Society of Endocrinology, Diabetes, and Metabolism.

The recommendation of the American Diabetes Association was that we spent 30 minutes of exercise every other day. Look at it in a bigger picture. All of us have a potential to go into this problem because of our lifestyle so we have to change our lifestyle, said Robles.

Diabetes does not choose if you are rich or poor; if you are young and old, he added.

Meanwhile, General Manager of Novo Nordisk Philippines Serdar Kizilcik has emphasized the importance of early screening.

It is likely that diabetes affects you or someone close to you. Being aware of this is part of the shared responsibility between doctors and patients to screen for diabetes and work towards early control of the disease to avoid complications such as blindness and renal failure, he said.

Importance of urban planning

Danish Ambassador to the Philippines Grete Sillasen, meanwhile, said that programs for urban development should involve how to get their citizens active.

If you give people the infrastructure for having a better life, they will actively use it. If you put up a park, people will come and exercise, said Sillasen.

What we have done in Copenhagen, which is a great success, is we have bike lanes everywhere and we have secured pavements everywhere. Today, 62 percent of the people in Copenhagen go to their work or study place by bike, the ambassador noted.

Sillasen said that exercise is even much better if its part of ones daily routine.

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Balanced diet, active lifestyle pushed to curb the onset of diabetes - Manila Bulletin

After a super-fast DNA test developed by scientists at Imperial College, Helen Rumbelow trialled their new gadget it lets people choose food to suit their genes

The Times,November 12 2019, 12:01am

Will it be my grandmothers cancer, or the family weakness for Alzheimers that will get me in the end? Our genes contain instructions for our death as well as our life, but they have always played dumb. Until now.

Now I can wear a wristband with my genetic vulnerability for fatal diseases coded into it. Which is by turns futuristic and kind of terrifying. For me, its like shaking hands with my heart attack scheduled for 2050: Nice to get to know you at last!

Weird, but I soon get used to it when I take the wristband shopping. Its the opposite experience to taking a toddler, endlessly pestering for sweeties, to the supermarket. When I aim the tiny scanner of the DNA Nudge wristband

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DNA Nudge app review: can this wristband tell you the best diet for your genes? - The Times

Diet plays an essential role in lowering blood pressure and a growing body of evidence recommends certain foods for their blood pressure-lowering properties.

One study, published in the Journal of the American Heart Association, makes a strong case for supplementing a diet low in saturated fats with walnuts to help lower blood pressure.

In a randomised, controlled trial, researchers examined the effects of replacing some of the saturated fats in participants' diets with walnuts.

Saturated fat is the kind of fat found in butter, lard, ghee, fatty meats and cheese. Eating a diet high in saturated fat is associated with raised levels of non-HDL (bad) cholesterol, a waxy substance found in your blood that is tied to cardiovascular complications, explains the British Heart Foundation.

They found that when participants ate whole walnuts daily in combination with lower overall amounts of saturated fat, they had lower central blood pressure.

READ MORE:High blood pressure: The surprising food that could lower your reading

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High blood pressure: Include this snack in your diet to lower your reading - Express