Diabetesis a common condition that affects one in 10 people, that's over 37 million Americans, according to the Centers for Disease Control and Prevention While that's an alarming number, there are ways to help lower the risk. Dr. Tomi Mitchell, a Board-Certified Family Physician with Holistic Wellness Strategies tells us, "Diabetes is a serious medical condition that can lead to several health complications, including heart disease, kidney damage, and blindness. Fortunately, there are several things that people can do to reduce their chance of developing diabetes. Here are five lifestyle changes that can help to prevent diabetes. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Dr. Mitchell says, "Diabetes is a chronic disease that occurs when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood sugar. When blood sugar levels are too high, it can strain the organs and lead to complications such as heart disease, stroke, kidney disease, and vision problems. There are two main types of diabetes: type 1 and type 2. Type 1 diabetes usually develops in childhood or adolescence and is caused by an autoimmune reaction that destroys the beta cells in the pancreas that produce insulin. Type 2 diabetes usually develops in adulthood and is characterized by insulin resistance, when the body cannot effectively use the insulin it produces. Diabetes can be managed through lifestyle changes such as diet, exercise, and medication.

According to the Centers for Disease Control and Prevention (CDC), more than 30 million people in the United States have diabetes. However, it is estimated that one in four is undiagnosed and unaware of the condition. This is particularly concerning because diabetes can lead to several serious health complications, including heart disease, stroke, kidney disease, and blindness. That is why it is so important to get screened for diabetes if you think you may be at risk. If you have a family history of diabetes, your doctor might recommend getting screened at an earlier age. There are several ways to test for diabetes, but the most common is the A1C test. This test measures your average blood sugar levels over two to three months and can be done at your doctor's office or a local clinic. If you have diabetes, it is essential to work with your healthcare team to manage your condition and prevent complications. People with diabetes can live long and healthy lives with proper treatment and care."

Dr. Mitchell explains, "Being overweight or obese is the number one risk factor for type 2 diabetes. About 80 percent of people with this form of diabetes are overweight or obese. There are several reasons why carrying extra weight increases your risk of developing diabetes. First, excess body fat makes it difficult for the body to use insulin effectively. When the body can't use insulin properly, blood sugar levels rise. This is known as insulin resistance. Insulin resistance is a major cause of type 2 diabetes. In addition, carrying extra weight puts extra strain on the body's organs and systems, including the pancreas, which produces insulin. Over time, this can lead to damage and dysfunction. Finally, fat tissue produces hormones contributing to insulin resistance and high blood sugar levels. For all these reasons, people who carry extra weight are at a much higher risk of developing diabetes than those of a healthy weight."

According to the Centers for Disease Control and Prevention, "Not getting enough physical activity can raise a person's risk of developing type 2 diabetes. Physical activity helps control blood sugar (glucose), weight, and blood pressure and helps raise "good" cholesterol and lower "bad" cholesterol. Adequate physical activity can also help reduce the risk of heart disease and nerve damage, which are often problems for people with diabetes."6254a4d1642c605c54bf1cab17d50f1e

Dr. Mitchell reminds us, "Eating a healthy diet is essential for many reasons. It can help you maintain a healthy weight, have more energy, and avoid heart disease, stroke, and diabetes. Diabetes is a condition that affects how your body uses blood sugar. If you have diabetes, your body either doesn't make enough insulin or can't use it as well as it should. This causes blood sugar levels to rise. Over time, high blood sugar levels can lead to serious health problems, such as heart disease, kidney disease, nerve damage, and eye problems. Eating a healthy diet is one of the best ways to prevent or delay type 2 diabetes. A healthy diet includes fruits, vegetables, whole grains, and lean proteins. Limiting sugar, saturated fat, and trans fat is also essential. If you already have diabetes, eating a healthy diet can help you control your blood sugar levels. It can also help you prevent or delay complications of the disease."

Dr. Mitchell says, "Smoking is a leading cause of preventable death in the United States and a significant risk factor for developing diabetes. Smokers are more likely to develop type 2 diabetes than non-smokers, and the risk increases with the number of cigarettes smoked daily. Quitting smoking not only lowers your risk of developing diabetes but also helps to improve blood sugar control if you already have the disease. In addition, quitting smoking decreases your chances of developing other serious health problems, such as heart disease, stroke, and cancer. If you smoke, quitting is one of the best things you can do for your health. Talk to your doctor about ways to help you quit smoking for good."

Dr. Mitchell shares, "Monitoring blood sugar is essential in preventing diabetes because it allows people to see how their diet and lifestyle choices affect their blood sugar levels. For example, if someone eats many sugary foods, they might see a spike in their blood sugar levels. By monitoring their blood sugar, they can change their diet or lifestyle to help prevent their blood sugar from reaching diabetic levels. In addition, monitoring blood sugar can also help people with diabetes to keep their condition under control. They can adjust their insulin doses accordingly by knowing their blood sugar levels. Thus, monitoring blood sugar is an essential tool in both preventing and managing diabetes."

Heather Newgen

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The #1 Root Cause of Diabetes, Say Physicians Eat This Not That - Eat This, Not That

High blood pressurealso known as hypertensionand Type 2 diabetes are two of the most common medical conditions in the U.S. Unfortunately, they often occur together. Some research has found that 85% of middle-aged or older adults who have Type 2 diabetes also have hypertension, and both conditions elevate a persons risk for heart disease, stroke, and kidney disease.

These increased risks are significant, and in some cases grave. Researchers have found that people with Type 2 diabetes are up to four times more likely to develop cardiovascular disease than those who dont have the condition. People with diabetes are also twice as likely to die of cardiovascular problems. The leaps in rates of stroke, kidney failure, and other deadly complications are also substantial for people who have both high blood pressure and diabetes.

Why do these conditions so often show up in tandem? Experts are still trying to nail down the precise connections, but they say excess weight may play a part. Many people who have hypertension and Type 2 diabetes also have obesity, and this triumvirate, as some researchers have termed it, is associated with metabolic and endocrine problems that overlap and promote disease. Obesity seems to be fertile soil for both, says Dr. Srinivasan Beddhu, a professor of internal medicine at the University of Utah School of Medicine.

Also, the sheer commonness of hypertension all but ensures that most people with Type 2 diabetes will end up with both diseases. Roughly half of all U.S. adults have hypertension, and that percentage goes up with age. It can develop as early as [ages] 30 to 42, but in most cases, by the time youre in your 50s, its there, says Dr. George Bakris, a professor of medicine at the University of Chicago. Although hypertension often precedes Type 2 diabetes, Bakris says, diabetes is increasingly common in young adults and even children. Its more important than ever to keep an eye out for both conditions, perhaps especially if youre overweight or obese.

Here, experts explain how high blood pressure and Type 2 diabetes cause trouble in combination, as well as how to manage the conditions and reduce their associated risks.

Read More: These New Developments Could Make Living With Type 2 Diabetes More Manageable

Every time a heart beats, it sends blood out into the body via the circulatory system. In between beats, the heart fills with blood. A persons blood pressure refers to two different but related measurements of this cycle. The first, known as systolic blood pressure, is the pressure inside the arteries when the heart beats and pumps out blood. The second measurement, known as diastolic blood pressure, is the pressure inside the arteries when the heart is resting and filling with blood. These two numbers are usually presented together, and they almost always rise and fall in unison. In the U.S., blood-pressure scores higher than 130/80 mm Hg are considered hypertensive.

Bakris says hypertension is often called a silent killer because it may cause no symptoms. Even when a persons blood pressure is dangerously high, the symptoms that develop are so common and nonspecificmeaning they turn up for all sorts of reasonsthat you may not connect them with high blood pressure. Dizziness, headaches, and blurry vision are among these nonspecific symptoms. By the time they set in, a persons blood pressure may have been elevatedand doing damagefor several years. What sort of damage? High blood pressure can stretch or injure your arteries in ways that raise your risk for heart disease, arterial disease, stroke, and other cardiovascular complications. High blood pressure also increases stress on the kidneys and some other organs.

Type 2 diabetes is a medical condition defined by high blood-sugar levels. These high levels are caused by problems related to insulin, which is a hormone that signals to the bodys cells that they need to absorb blood sugar. In people with Type 2 diabetes, the cells become resistant to insulin, meaning they do not properly absorb blood sugar. As with hypertension, the early symptoms of Type 2 diabetesfrequent urination, blurry vision, dramatic hunger spikesmay not raise immediate red flags. If someone isnt staying on top of their doctors appointments, they may not be aware that one or both of these conditions is present.

How do these conditions combine in ways that contribute to health problems? Both affect the small blood vessels, says Dr. Mattias Brunstrom, a hypertension specialist and physician researcher at Umea University in Sweden. Diabetes affects the vessels in ways that make them stiffer, and high blood pressure impairs their function. This stacking of arterial damage helps explain why the combination of the two conditions is associated with cardiovascular problems, including higher rates of heart disease and stroke.

At the same time, both hypertension and Type 2 diabetes may also promote higher-than-normal levels of blood sugar. Elevated blood sugar can damage the cells of the kidneys (as well as the heart and blood vessels). Kidney diseaseand ultimately kidney failureis a common complication among people with both of these conditions. If you have [systolic] blood pressure consistently above 180, within 12 to 15 years, you will be on dialysis, Bakris says, referring to a medical procedure that removes, filters, and returns the blood to someone whose kidneys are no longer up to it. Elevated blood sugar caused by Type 2 diabetes further damages kidney cells, and increases the odds that the kidneys will struggle or fail to perform their job.

Although cardiovascular and renal problems are two of the most common complications, hypertension and Type 2 diabetes can cause or contribute to a wide range of health problemsfrom dementia to blindness. Both affect the vasculature, which can impair the health of any organ system, Brunstrom says.

Fortunately, there are effective ways to manage both conditions and therefore reduce all of these health risks.

Read More: The Truth About Fasting and Type 2 Diabetes

As is the case with most common health conditions, experts say that a combination of lifestyle changes and prescription drugs are often an effective one-two punch for people with both hypertension and Type 2 diabetes.

First, I would say that lifestyle changes are the basics of all disease management, Brunstrom says. He re-emphasizes the strong associations linking hypertension and Type 2 diabetes to obesity, and the role excess weight plays in exacerbating many health complications. Obesity or overweight is a huge driver of both these conditions, so weight management would be very crucial, he says. Diet, exerciseany way you can get your weight down is good.

Even if youre not losing weight, exercise is still beneficial. It increases circulation around the body and improves function of the small vessels, which might get [blood] pressure down, he says. It might also improve the sensitivity to insulin and reduce glucose. Thats all good stuff. Even short of sweaty exercise sessions, spending less time sitting or in a sedentary positionwalking, for example, or doing chores around the house on your feetmay be helpful.

When it comes to eating, Brunstrom highlights the DASH diet, which is endorsed by the National Heart, Lung, and Blood Institute for the management of hypertension. (DASH stands for dietary approaches to stop hypertension.) The DASH diet involves limiting your intake of saturated fats, which are common in red meat and fatty dairy products, and also cutting down on your intake of salt and sugary foods and drinks. Meanwhile, the DASH diet recommends eating lots of fruits and vegetables. Other experts endorse these eating habits. I always tell my patients to eat healthy, which means more fruits and vegetables, less red meat, fewer high-carbohydrate foods, says the University of Utahs Beddhu.

Recently, some researchers have examined the benefits of intermittent fasting plans for the management of Type 2 diabetes. These approaches involve limiting or eliminating all caloric intake for an extended period of timeusually 16 hours or longer. Theres evidence that they may be beneficial. They also appear to be safe for people with early or mild disease. But if you have diabetes and are on medications, these diets can wreak havoc, Bakris says. If you want to try that, you need the help of a physician or accredited diabetes dietitian.

Weight-loss surgery may be a treatment option worth considering. Recent research shows that bariatric surgery has helped both young people and adults get better control of their diabetes and hypertension. In some cases, especially those involving teenagers, weight-loss surgery has removed the need for medications or even eliminated the diseases entirely.

Apart from surgery and lifestyle interventions, experts agree that prescription medications are almost always necessary to manage these diseases. You can reduce your pill burden if youre really good on the lifestyle sideso eating right, reducing sodium intake, exercising regularly, Bakris says. But even on the low end, most people with diabetes and hypertension are going to require four to six medications.

Others agree that pills are pretty much unavoidable. I always compare [taking] them to doing your taxes or brushing your teeth, says Dr. Tom Brouwer, a cardiology resident and researcher at Amsterdam University Medical Centres in the Netherlands. Its not fun, but you need to do it.

In the U.S., medical guidelines recommend that doctors aim to get people with both hypertension and diabetes down to blood-pressure scores below 130/80 mm Hg. Theres some ongoing debate about whether targeting even lower numbers would be beneficial. Brouwer has conducted research in this area, and he says that in many cases hes a proponent of aiming for a systolic BP of 120. If a patient tolerates it, I tend to try to lower their blood pressure all the way to 120, he says.

There are many different drugs used to treat people with both hypertension and Type 2 diabetes. But two of the most popular options are angiotensin-converting enzyme inhibitors and angiotensin II receptor blockers, both of which help relax the arteries and so assist blood flow. Apart from being effective for hypertension, these drugs also help protect the kidneys. Diuretics (drugs that increase urination), as well as beta blockers and calcium channel blockers, are all common treatments.

Read More: People With Diabetes Are More Vulnerable to Heart Disease. How to Reduce the Risk

With these three drugs, an overwhelming majority of patients get to the target blood pressure, Brouwer says.

For those at risk for hypertension, diabetes, or both, experts say that all the lifestyle measures abovea good diet, exercise, and maintaining a healthy weightare among the best ways to lower your risks. By following your doctors drug recommendations and trying to live a healthier life, you can protect yourself from serious complications. I tell patients: you can help yourself, Bakris says. But you have to put in the effort.

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How Diabetes and High Blood Pressure Are Linked - TIME

Hypercholesterolemia occurs when you have high low-density lipoprotein (LDL) cholesterol and low levels of high-density lipoprotein (HDL) cholesterol. Another name for this condition is dyslipidemia.

If youve been diagnosed with hypercholesterolemia, a doctor or healthcare professional will likely recommend lifestyle changes and possibly medications to lower your cholesterol. Making these changes can help lower your risks of health conditions related to hypercholesterolemia such as coronary heart disease or peripheral artery disease.

Lifestyle factors are the most common cause of hypercholesterolemia. However, there are other hypercholesterolemia causes, usually because of genetic changes that can cause your body to develop high cholesterol levels. An example is familial hypercholesterolemia (FH).

FH can cause severely high cholesterol levels, often at a much younger age than what is typical. Doctors will treat most people with FH with the same cholesterol-lowering medications as those with lifestyle-related hypercholesterolemia.

However, if you have severely high cholesterol levels because of a genetic condition (sometimes even greater than 500 milligrams per deciliter), a doctor may recommend a treatment called lipoprotein apheresis. This treatment involves starting an IV and connecting it to a machine that cleanses your blood of excess cholesterol.

Hypercholesterolemia treatments typically involve a combination of lifestyle changes and medications to lower cholesterol. Your healthcare professionals recommendations will probably depend upon how high your cholesterol levels are and if you have other risk factors for heart disease such as obesity or diabetes.

If youre at high risk, a doctor will likely recommend taking medications to lower your cholesterol.

Its important to keep in mind that these are just general guidelines. A doctor will always have the most reasoned information on your condition and the best way to treat it.

Lifestyle changes, such as exercise and quitting smoking, can help lower high cholesterol levels. So can making dietary changes. These lifestyle changes can be especially important in treating high cholesterol in children.

Choosing fresh foods in favor of preprepared foods can help lower your LDL cholesterol levels.

Diet approaches to try include:

Diet approaches to avoid include:

If you have hypercholesterolemia, aim to keep your dietary cholesterol intake to fewer than 200 mg per day. The average daily cholesterol intake for adults is 293 mg per day.

Many medications commonly used to treat high cholesterol arent safe for use in pregnancy. The medications that have potentially harmful effects on a baby include:

You can, however, take bile acid sequestrants to lower cholesterol when youre pregnant. These medications keep your stomach from absorbing the bile acid that your liver needs to make cholesterol. Because they block a body process and arent absorbed into the bloodstream, bile acid sequestrants are safe for pregnancy.

If youre expecting and have high cholesterol or your cholesterol increases while pregnant, talk with a doctor about safe treatment approaches.

Whether or not hypercholesterolemia is curable depends on why you have the condition in the first place. Genetic conditions that result in hypercholesterolemia are generally treatable but not curable.

If your hypercholesterolemia is lifestyle-related, its possible that the lifestyle changes you continue to implement could cure your high cholesterol. However, some people require medication therapies that will continue to treat high cholesterol.

Hypercholesterolemia treatments primarily include lifestyle changes and medications. Each of these treatments helps to improve your heart health and lowers the risks of experiencing a heart attack or stroke.

Ask a doctor how often you should have your cholesterol checked and how you can treat high cholesterol if you have it. Make sure to let a doctor know if you have any family history of hypercholesterolemia or high cholesterol.

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Hypercholesterolemia Treatment: Diet, Medications, and More - Healthline

Not only is Helen Mirren performing in White Bird, other current projects include: Golda, based on the "Iron Lady of Israel", Golda Meir, set to be released in 2023; Shazam: Fury Of The Gods (December 21, 2022); and Fast X, and 1923 both productions are coming out next year. Showing no signs of slowing down, even a decade on from the UK's legal retirement age (66), what's Mirren's advice on remaining agile in older life? "My advice is to work from the inside out," said Mirren. "First of all, take control of your diet and find one that makes you feel good."

While she wouldn't turn down a trip to the fish and chip shop, Mirren is aware that "what youre putting inside your body does influence how you feel about yourself".

"The next thing is exercise," added Mirren, "which doesnt mean joining expensive gyms."

The Oscar award-winning actress continued: "Im a big believer in the Canadian Air Force womens exercise regime, which is 12 minutes.

"It is an exercise regime that starts from very low and easy, then if you follow it through, it can become quite difficult.

READ MORE: 'I knew I was going to hear it one day' Sarah Beeny on the cancer diagnosis she expected

"I've never gotten past the second level, but its a nice little exercise programme. Nothing extreme, but you need to do it every day."

In the candid interview with Vogue, Mirren stated: "Its all to do with taking control of yourself."

Canadian Air Force womens exercise regime

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How to have a better diet

The NHS advises women to eat around 2,000 calories per day; men can eat 2,500 calories.

Up to a third of the dinner plate, for example, should include a form of starchy carbohydrate; preferably one that is wholegrain.

Starchy carbohydrates:

Potatoes with the skins on

Brown rice

Wholewheat pasta

Cereals

Bread.

Aim for five portions of fruit and vegetables daily; to make this easier, you could add three different varieties of fruit to muesli in the morning.

An example could be muesli topped with blueberries, strawberries, and bananas.

The NHS advises women to eat around 2,000 calories per day; men can eat 2,500 calories.

Up to a third of the dinner plate, for example, should include a form of starchy carbohydrate; preferably one that is wholegrain.

Starchy carbohydrates:

Aim for five portions of fruit and vegetables daily; to make this easier, you could add three different varieties of fruit to muesli in the morning.

An example could be muesli topped with blueberries, strawberries, and bananas.

"A 150ml glass of fruit juice, vegetable juice or smoothie also counts as one portion," the NHS certifies.

However, you are recommended to only enjoy one glass, as any more will not count towards your five-a-day; furthermore, it could be sugary and damage your teeth.

In addition to eating more high-fibre carbohydrates, fruits and vegetables, you also need to cut down on saturated fats.

Eat less:

Sugary foods should also be minimised, which include:

Hailed as the "miracle cure" for numerous ailments, committing to daily movement can decrease the risk of disease.

Examples include: coronary heart disease, type 2 diabetes, strokes, heart attack, and high cholesterol.

As for Mirren, by taking part in numerous productions and having to move around the set she will be on her feet.

Just by standing more, walking around, and doing daily chores could contribute to daily exercise.

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Helen Mirren, 77, 'big believer' of Canadian Air Force womens exercise regime to stay fit - Express

The fitness industry can be a challenge for anyone, whether it's gym-barrasment or not quite hitting a personal best, its easy to look negatively upon a workout from time to time. But experts have reassured that there is no such thing as a "bad workout".

Sweatband personal trainer Ruth Stone, explained: "Simply showing up and getting any safe workout done whatever the effort level, duration, or variety has incredible benefits for both personal fitness and mental wellness.

"From the perspective of mental health, completing a workout can alleviate stress, increase the brains sensitivity to serotonin and produce endorphins which are well established as positive mood enhancers."

She continued: "Physically speaking, completing your allotted training session will do wonders for long-term goals ranging from weight loss, muscle gain, bone health, and overall energy levels.

"There is no such thing as a bad workout just bad practices and bad perceptions."

Sweatband's fitness experts listed the unsung benefactors of exercise, no matter a person's experience level.

READ MORE:Diet: Expert warns against common mistake

Exercise of virtually any kind will do wonders for stress management and elimination.

The experts explained: "Endorphins are the brains "feel good" neurotransmitters and are boosted into overdrive during exercise helping to improve mood and turn your frown upside down after a heavy day at work.

"Aside from the endorphin high, you also benefit greatly from stress management specifically."

It does this by using physical exercise to imitate the bodys fight or flight response, helping the body perfect its unified response to external stress factors.

This leads to amazing benefits for the digestive, cardiovascular and immune system against adverse stress responses.

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The experts identified a "common theme" with the unseen benefits of exercise is the intrinsic value to mental faculties across the board, both long term and short term.

Numerous studies cite that regular exercise can even protect against adverse neurological conditions in later life, namely dementia.

This is due to exercise acting as a catalyst for brain cell growth and survival aerobic exercise in particular.

Even three moderate sessions of 20 minutes a week can do wonders for brain cell cultivation.

"From a less medical position, there is little better at improving mental resilience than adhering to a training schedule and pushing your limits," the experts added.

"The physical stress of exercise and the bodys mental response to handling this enables transferable resilience to be built up and applied to other aspects of our lives.

"Stressful day? You can get through it. A hard deadline fast approaching? Youve got this."

READ MORE:Fitness: How to 'increase fat burning' in a heatwave - expert advice

Exercise forces the body to work harder than usual, which in turn increases the demand on the heart to pump the oxygenated blood throughout our body at higher frequencies (an increased heart rate).

The experts said: "Our heart, after all, is a muscle like any other in our body, and with any muscle in the human body, the more you train it, the more efficient it becomes.

"Therefore, the fitter you become the lower your heart rate will become under exercise conditions, and the heart becomes sufficiently trained and primed for any future stressors."

They explained: "The cardiovascular benefits from just showing up and training are immense".

"From lowering blood pressure to improving blood flow and lowering cholesterol to improving your workout efficiency overall."

Ruth also encouraged people to "forget the negative nay-saying and focus on the fact that exercise of any kind will produce net benefits to you on levels beyond what you see listed on Instagram and TikTok".

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Fitness: Why theres no such thing as a bad workout - will do wonders - Express

Tuesday, 5 July 2022, 17:56

Spain is one of the countries in the world with the longest life expectancy. And the trend continues: according to data from the INE (National Statistics Institute), life expectancy in the elderly has increased over the last few decades. The INE's projection is that in 2035 life expectancy will reach 90 years for women, and 85 years for men.

And why should we take care of our habits? The main reason is health, in all its aspects, to feel good physically, but also emotionally and mentally. A healthy lifestyle reduces the chances of suffering from many ailments and illnesses. Undoubtedly, if we improve our wellbeing, we will be much closer to our best version of ourselves, to our happiness and, therefore, to sharing it with the people around us. There are many benefits!

Aspects of enjoying a healthy lifestyle

1.The first key is nutrition. And in Andalusia we have the privilege of enjoying the Mediterranean diet. The aim should be to eat quality food to cover our vital needs, avoiding those that may be harmful to our organism.

2.Physical exercise is another of the fundamental keys. With just 30 minutes per day of physical activity we can reduce the risk of suffering cardiovascular problems, according to the Spanish Heart Foundation. As well as burning calories, strengthening muscles, keeping blood pressure under control and cholesterol levels in check, it reduces stress levels, improves our mood and helps us sleep better.

3.And so we come to one of the most overlooked but equally important and fundamental keys: rest.

To improve your rest is to improve your quality of life

We spend a third of our lives sleeping. While clichd, its still true, so we must ask ourselves: do we give our rest the importance it deserves? We must bear in mind that physical and mental rest is essential for us to really feel well.

Getting regular sleep for 6 to 8 hours a day, even up to 10 hours depending on our age, allows our body to recover, which is why the Mattressologists at leading sleep chain MiColchn recommend enjoying a "restorative" rest. A quality rest has many benefits for our body, as highlighted by the experts and the conclusions of the first study on Health and Rest developed by ASOCAMA (Spanish Bed Association) and the Foundation for Health Education (FUNDADEPS).

Healthy rest allows us to restore our nervous system and our physical and psychological functions, that's why MiColchn stresses the importance of rest, not only for our health, but also for our daily performance or our mood, and furthermore, according to the Mlaga firm's Mattressologists, "rest is the best beauty treatment there is"

Mattressologists tips to enjoy quality sleep

The MiColchn group, with 9 centres across the province of Mlaga, has more than 40 years of experience advising on the most suitable rest for each individual. Moreover, their staff have specific training, not only on the latest advances in materials and products, but also with courses given by renowned physiotherapists such as Romualdo Castillo. The main objective at MiColchn is to achieve the most comfortable and restorative rest:

1.Trust specialists to choose the mattress that best suits your lifestyle, build, age, sleeping posture and, above all, a mattress suitable for any back problems. At MiColchn, thanks to the mattress company Nessen, you will find an ideal mattress for every diagnosed ailment: spondylitis, scoliosis, fibromyalgia, low back pain, osteoporosis. There is a suitable mattress in terms of firmness and ideal support to alleviate our rest.

2.Take care of your bedding. Both your mattress and your pillow should be fitted with good quality protectors and covers that absorb moisture and regulate the temperature. Your MiColchn mattressologists will be able to advise you according to your needs, for example if you feel particularly hot or if you suffer from allergies.

3.Look after your nutrition with a balanced diet.

4.Exercise regularly.

5.Keep your bedroom dark and at a stable and comfortable temperature, not too hot or cold.

6.Before going to sleep:

a.Have a set, regular bedtime and wake-up time. Keeping a routine helps us to relax quicker.

b.Avoid heavy dinners, drinking coffee in the evening, and alcoholic beverages. Avoid activities that can cause stress or excessive stimulation.

7.And finally, if you often have difficulty getting to sleep and youve followed all this advice, be sure to talk to your doctor. Enjoying good quality rest is a need, not a luxury!

Would you like to see more tips and advice on how to improve your rest and your quality of life? See https://www.micolchon.com/blog/ or visit your MiColchn stores: in Mlaga, Benalmdena, Fuengirola, Marbella, Vlez Mlaga and Torre del Mar, and opening in Motril in July!!!

Sleep hotline: 951 555 155. Info@micolchon.com

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Healthy lifestyle: nutrition, exercise and... rest! - Surinenglish.com

The key to a long, happy retirement is not just having a flush portfolio or moving to a low-tax state with 300-plus days of sunshine. Its having the good health to enjoy your golden years.

And thats more than clich. Edward Jones surveyed 11,000 adults and found that 69% wanted to live to age 100. However, some didnt want such longevity if they were in terrible health (32%), if they became a burden on their families (29%), if they had serious cognitive loss (20%), and if they no longer had purpose in life (14%).

Many people assume that their chances of a long, healthy life is largely out of their hands, controlled by the genes they inherited. Its not that simple.

While scientists previously believed that genetics accounted for roughly 25% of lifespan, new research has put that number under 10%. Genetics still matters. Whether or not you dodge a particular affliction may be determined by your genes. And for extremely long-lived peoplethose who live beyond perhaps age 105genes are still thought to pay a huge role.

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Barrons brings retirement planning and advice to you in a weekly wrap-up of our articles about preparing for life after work.

For most of us, however, whether we get 75 or 85 or 95 healthy years is affected more by lifestyle choices than by genes. Getting regular exercise and enough sleep, eating nutritious, healthy foods, staying resilient and connected with other humansthese are the habits that produce continuing good health, long lifespans and enjoyable, productive retirements. They will also lower your healthcare costs and reduce your odds of developing dementiatwo of the biggest worries for retirees.

Genetics are the gun and lifestyle pulls the trigger, says Dr. David Fein, medical director of the Princeton Longevity Center in New Jersey.

Barrons recently talked to longevity experts, geriatric doctors, and read the latest research to come up with some concrete steps for improving your odds of a long, healthy life. Some of it is age-old advice. But research has also upended some of the conventional wisdom in recent years. For example, doctors used to think that moderate alcohol consumption was good for you; new research shows otherwise.

Here are six things you can do to improve your chances for having the good health to enjoy your retirement.

Exercise isnt a particularly efficient way of losing weight. But it is great at just about everything else when it comes to improving your health.

Want to lower your blood pressure or your blood sugar levels? Want to sleep better? Want to improve your brain function and memory? Want to lift your spirits? All these things are important for our health, and over recent years, theres been much research showing how exercise helps in all.

Exercise doesnt necessarily mean going to the gym. Brisk daily walks around the neighborhood will give you similar benefits. Nor does exercise all have to be done in one continuous session. Little five- or 10-minute bursts of activity throughout the day could be even better for you than a single session.

Its very hard to make up for 47 hours of being sedentary with one hour of intensive exercise, says Dr. Fein. Chairs kill more people than anything else.

Especially as you get older, be sure to include resistance training or other weight-bearing exercises to strengthen your bones and retain muscle mass. Biking or swimming are great for your cardiovascular system but they wont protect you from osteoporosis. If youre not lifting weights, try a few minutes of jumping ropes to build stronger bones.

Can there be too much of a good thing when it comes to exercise? Some research has found that extreme exercise actually hurts your health. An in-depth study in 2018 found otherwise. It studied 122,000 patients and measured their fitness not on how much they said they exercised, but how they performed on a treadmill test. It found the extremely fit had the lowest mortality levels.

But the debate over how much exercise is too much is beside the point. The big difference in health isnt between those in good shape and those in extremely good shape. Its between those who exercise and those who dont.

All sorts of good things happen as you sleep. Cells renew themselves. Your body produces hormones, which helps restore the body and reset many of its functions. Not getting enough sleep hurts your immune function. Scientists have found that people who dont sleep enough are more likely to eventually develop dementia.

How much sleep is enough sleep? The rough rule is between six to eight hours a night for adults. But different people may have different patterns and still get enough sleep. Some people may wake up in the middle of the night, be up for an hour or two, and go back to sleep for a few more hours. Others may take a nap in the middle of the day.

What is the best pattern for you? We dont know, says Daniel Belsky, an assistant professor of epidemiology at Columbia Universitys Mailman School of Public Health, who says there hasnt been much high-quality research on the subject. What pattern is optimal for a person may depend on the life they lead.

Dr. Belsky says there has been good research on shift workers who work at night while others are sleeping, and they pay a health priceparticularly if their sleep times keep changing.

Other Americans have trouble sleeping, no matter what time it is. If that applies to you, doctors advise you to improve your sleep hygiene. Go to bed at the same time each night. Make sure your bedroom is dark and at a comfortable temperature. And dont keep checking your smartphone throughout the night.

For years, many doctors advised their patients that moderate drinking, particularly red wine, was good for them. After all, research had shown that moderate drinkers lived longer than both heavy drinkers and nondrinkers.

But new research has changed the conventional wisdom on the subject.

It finds the reason moderate drinkers had better health wasnt the alcohol; it is believed to stem from favorable lifestyle, socioeconomic, and behavioral factors.

Drinking increases your risks for heart disease, high blood pressure, diabetes and certain cancers. The risks appear minimal for light drinkers but increase with higher drinking levels.

Bottom line: Nobody should start drinking because they think its good for their health, says geriatrician Alicia Ines Arbaje, an associate professor at the Johns Hopkins University School of Medicine. Alcohol is directly toxic to the body. There is no amount that is beneficial.

Obesity is tied to a multitude of illnesses, including higher rates of diabetes, heart disease and many cancers. Obese people have been hit harder by the Covid-19 pandemic.

But it doesnt necessarily follow that going on a strict diet to shave off some pounds is good for you. Losing weight isnt that hard. But keeping weight off is quite hard, and yo-yoing up and down doesnt do your body any good.

Whats more, all fat isnt created equal. The subcutaneous fat that sits on our hips may be unsightly, but it doesnt appear to have big effects on our health. The nasty stuff is the visceral fat that surrounds our organs. It changes the hormones produced by the body, and is linked to diabetes, heart disease, certain cancers and Alzheimers disease.

The only way of knowing for sure how much visceral fat you have is some sort of body scan, which is expensive and not recommended by most health experts for the general population.

People with bigger waists or apple-shaped bodies tend to have more visceral fat. But even there it gets tricky since different ethnic groups, notably people of Asian heritage, have a tendency to carry more visceral fat.

Morgan Levine is an assistant professor at the Yale School of Medicine who studies aging and wrote the book True Age. Instead of focusing on your weight, she says people should exercise regularly and eat a healthy diet. The good news is that exercise does reduce visceral fat.

Weight is such a bad proxy or measure for what is contributing to health, Dr. Levine says. Its so much more complex than how heavy you are.

Further complicating things, while weight loss may be desirable for the general population, it often isnt for seniors because it can cause loss of muscle and can contribute to osteoporosis. Geriatrician Deborah Kado, who has done extensive research on bone health and is co-director of the Stanford Longevity Center in California, doesnt usually advise her older patients to lose weight.

I tell them its insurance if you go into the hospital, she says. There is a lot of data that indicates that weight loss, whether intentional or unintentional, has been associated with adverse health outcomes rather than health benefits.

Nutrition is one of the trickier areas to research. Its hard to know exactly what research subjects actually eat. And it can take years for health effects to emerge. Nonetheless, scientists are seeing eating patterns that contribute to longevity.

A study found that even 60-year-olds could add an average eight or nine years to their lives by abandoning a Western diet. The biggest gains came from eating more legumes, whole grains and nuts, and eating less red meat and processed meat. Eating more fish was also a plus. The effects of eggs, poultry and oil were less clear. If it sounds a lot like the Mediterranean diet, it is. But its emphasis on vegetables, legumes and whole grains also bears similarities to how people eat in other parts of the world known for longevity.

Americans eat too much protein, says Yales Dr. Levine. She says protein contributes to overly high levels of the human growth hormone, which is linked to certain cancers and appears to increase aging.

But once again, the recommendation changes when it comes to seniors. Older people dont process protein as well, and need more of it in their diet to maintain muscle mass, research has found.

Live long enough, and bad things are likely to happen to you or the people around you. How you deal with them is key. People who have a positive mind-set on things they cant control tend to have much better outcomes, says Dr. Kado, the Stanford geriatrician. She says it is almost the most important factor in how her patients fare.

People are social creatures. And we tend to be more resilient when we have strong social connections. This can come through our family, our friends, our church, or even our retirement community. There has been research showing that maintaining social connections is good for brain health. So go for a walk with a friend and eat an apple afterward.

When it comes to longevity, these are all steps in the right direction. Saving for that longer life, and retirement, is another story.

Write to retirement@barrons.com

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Here's How to Maximize Your Healthy Years in Retirement. Eat Right and Exercise. - Barron's

MEDFORD, Mass. More than nine in 10 American adults may want to think about skipping the summertime barbecues. A new study finds that less than seven percent of the nations adult population have what health experts consider good cardiometabolic health.

Researchers from Tufts University say this measure includes five key components of health: blood pressure, blood sugar, blood cholesterol, adiposity (being either overweight or obese), and the presence or absence of cardiovascular disease.

Using information on roughly 55,000 people over the age of 20, the results show just 6.8 percent of American adults reached optimal levels of health in all five categories in 2018. Moreover, the study found American health has been in steep decline over the last 20 years.

In 1999, one in three adults had healthy levels for adiposity, meaning they had a healthy weight and were not overweight or obese. By 2018, that number fell to just one in four Americans.

At the same time, three in five people were free of diabetes and prediabetes in 1999. By 2018, however, more than six in 10 adults had one of these conditions!

These numbers are striking. Its deeply problematic that in the United States, one of the wealthiest nations in the world, fewer than 1 in 15 adults have optimal cardiometabolic health, says Meghan OHearn, a doctoral candidate at the Friedman School of Nutrition Science, in a media release. We need a complete overhaul of our healthcare system, food system, and built environment, because this is a crisis for everyone, not just one segment of the population.

Instead of just looking for signs of disease, the team focused their study on the signs of good, moderate, and poor cardiometabolic health.

Disease is not the only problem, OHearn explains. We dont just want to be free of disease. We want to achieve optimal health and well-being.

Researchers also found large health gaps between U.S. adults of different genders, ages, ethnic backgrounds, and education levels. Specifically, the study found Americans with less education were half as likely to be in peak cardiometabolic health.

While there was a slight increase in the number of non-Hispanic White Americans reaching good cardiometabolic health between 1999 and 2018, study authors say those measures dropped off for Mexican Americans, other Hispanics, non-Hispanic Blacks, and adults of other races.

This is really problematic. Social determinants of health such as food and nutrition security, social and community context, economic stability, and structural racism put individuals of different education levels, races, and ethnicities at an increased risk of health issues, says senior author Dariush Mozaffarian, dean of the Friedman School.

Its important to note that this study used data coming from a period before the coronavirus pandemic a time where physical activity fell off significantly. Previous studies have shown that sedentary lifestyles during the pandemic have contributed to even further declines in health and fitness since 2020.

Not everyone in the study has passed the point of no return when it comes to their health. Researchers say many fall into the category of intermediate levels of health, meaning their cardiometabolic health is not optimal, but not yet poor. These individuals may be dealing with certain conditions including prediabetes, pre-hypertension, or they may be slightly overweight.

A large portion of the population is at a critical inflection point, OHearn adds. Identifying these individuals and addressing their health conditions and lifestyle early is critical to reducing growing healthcare burdens and health inequities.

Its impacts on national healthcare spending and the financial health of the entire economy are enormous, OHearn concludes. And these conditions are largely preventable. We have the public health and clinical interventions and policies to be able to address these problems.

The study is set for publication in the Journal of the American College of Cardiology.

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Fitness crisis? Just 7% of U.S. adults have good cardiometabolic health - Study Finds

When trying to lose weight quickly, some people turn to fad diets that promise fast results using questionable methods.

These plans are typically very low in calories, restrict many healthy foods, and involve following strict rules, like eating only one food.

Even though any type of low calorie diet can result in rapid weight loss, there are major concerns with fad diets that promote the use of unnecessary and even dangerous rules.

The pineapple diet is a fad diet that people have used since the 1970s to shed excess body fat.

In this article, I explain what the pineapple diet is and why its not a safe way to lose weight.

The pineapple diet, also known as the Sexy Pineapple Diet, was created by a Danish psychologist named Sten Hegeler.

Hegeler and his wife, Inge, published the book The Sexy Pineapple Diet in 1970. The diet promised to help people slim down and improve other aspects of health, like sexual vitality.

The diet consists of eating nothing but pineapple for two days out of the week, then eating normally for five days.

According to some sources, the plan allows you to consume other foods during the 2 pineapple-only days, so long as the food provides fewer than 500 total calories (1).

Keep in mind that the full book is not available to view online, and theres not a lot of information available regarding foods to eat, rules, length of the diet, and other recommendations.

According to an interview with Hegeler, the diet wasnt based on any scientific evidence. The author simply liked pineapple, so he thought that creating a diet based on consuming large amounts of pineapple was a good idea (1).

Online sources claim that most people who follow this diet do so for 27 days, but some people follow the diet for several weeks until they reach their goal weight.

In addition to the original Sexy Pineapple Diet, there are other pineapple-based diets and cleanses promoted online that involve eating nothing but pineapple for 27 days.

The Sexy Pineapple Diet is a diet plan that recommends consuming nothing but pineapple for 2 days a week. Other versions of the pineapple diet exist, each with its own rules.

When following the Sexy Pineapple Diet, youll eat nothing but pineapple for two days per week. Its not clear whether the days have to be consecutive.

On the other five days, youll eat normally. Again, specific recommendations from the book are not available, so its not clear what type of diet Hegeler recommended on the five non-pineapple days.

According to some sources, youre allowed to eat other foods during the two pineapple days, but its not clear which foods are allowed.

Some sources shared that if youre allergic to pineapple, the book suggests eating fruits like apples, pears, or bananas instead.

Other pineapple-based plans online recommend consuming foods like oats, yogurt, and lean proteins, plus a lot of pineapple.

Some strict versions of the pineapple diet involve eating nothing but pineapple for 27 days. These diets do not allow any other foods besides pineapple.

As you can see, there are many types of pineapple-based diets and cleanses promoted online, each with their own rules and recommendations.

Depending on the type of pineapple diet, the plan may involve eating nothing but pineapple for 2 to 7 days or eating a lot of pineapple combined with other low calorie foods like oatmeal and lean protein sources.

The Sexy Pineapple Diet recommends eating nothing but pineapple for two days a week. However, some sources say that it allows for other low calorie foods as well, though its unclear which foods are recommended.

During the other five days of the week, a person following the Sexy Pineapple Diet follows their normal diet.

Other pineapple-based fad diets recommend eating nothing but pineapple for two to seven days.

This means that you cant consume any other foods besides pineapple.

If you decide to follow one of these super strict, pineapple-only plans, youll be eating pineapple for breakfast, lunch, and dinner.

Healthy whole foods like eggs, vegetables, nuts, seeds, fish, and grains will be off-limits.

Depending on the type of pineapple diet you follow, you may only be allowed to eat pineapple for 27 days or to alternate days of only pineapple with days of normal eating.

Eating nothing but pineapple for two to seven days is absolutely unnecessary for weight loss.

Of course, limiting your calorie intake using any method, including unhealthy ones, will promote weight loss.

For example, if youre used to consuming 2,000 calories per day and then follow a 5-day plan that involves eating nothing but pineapple, youll be taking in significantly fewer calories, which will create a calorie deficit.

One cup (165 grams) of cubed pineapple provides just 82.5 calories. Lets say you consume 6 cups (990 grams) of pineapple per day 2 cups (330 grams) at each meal. This equates to only 495 calories, which is extremely low (2).

When youre eating normally, a single meal may contain 500 calories or more, depending on your energy needs.

Any diet that significantly cuts calories and creates an extreme calorie deficit will induce weight loss (3).

However, this doesnt mean that losing weight using such restrictive methods is safe or effective for long-term weight maintenance.

Also, if you follow a diet plan that significantly cuts calories, you will almost certainly gain back any weight you lose as soon as you return to your normal dietary pattern (4).

Journalists who tried the Sexy Pineapple Diet and documented the experience have lost between 02.2 pounds (1 kg) in a week.

However, you can achieve sustainable weight loss using methods that are actually based on scientific research and dont involve eating just one food for a prolonged period of time.

Lastly, theres no evidence that the Sexy Pineapple Diet or any other pineapple-based fad diet, for that matter is safe or effective for weight loss.

Heleger, the diets creator, even admitted that the diet is not based on any sound medical advice. He designed the plan simply because he enjoyed eating pineapple.

Any diet that significantly cuts calories will create a calorie deficit and promote weight loss. However, this isnt a safe or sustainable way to lose weight. Youll likely regain the weight once you return to normal eating habits.

Its unlikely that following the Sexy Pineapple Diet will result in any significant side effects if you follow it for a week. This is because the plan only restricts calories and foods on two days out of the week.

Studies show that diets that significantly restrict calories for 2 days per week, like the 5:2 method of intermittent fasting, can be safe (5).

But chances are youll be extremely hungry, irritable, and tired on a fad diet like this one. Journalists who tried the Sexy Pineapple Diet reported these feelings when they documented their experiences.

Because pineapple is so acidic, it might bother your stomach, especially if thats all youre eating for an entire day. You may feel nauseated or experience diarrhea.

If youre following a plan that involves eating nothing but pineapple for 5 days or longer, you could experience side effects like dizziness, passing out, headaches, hunger pains, insomnia, weakness, and extreme hunger (6).

Because pineapple contains less than one gram of protein and fat per cup (165 grams) and lacks many vitamins and minerals, like vitamin B-12 and vitamin E, your body wont be getting the nutrients it needs to function optimally (2).

Plus, many people consider protein to be the most filling macronutrient, so when youre not eating adequate amounts of protein, you wont feel full (7).

Because pineapple is lacking in many important nutrients, following a plan that involves eating nothing but pineapple for longer than a few days can also put you at risk for developing a nutrient deficiency.

Also, its never a good idea to engage in such restrictive eating habits. It could lead to long-term complications involving your relationship with your body and food, including eating disorders.

For example, you may be afraid to resume normal eating habits after finishing a restrictive diet like the Sexy Pineapple Diet because you fear regaining the weight you lost.

Pineapple-based weight loss plans can result in side effects like extreme hunger, nausea, headaches, and other unpleasant side effects. Following a pineapple-only diet long-term can be dangerous and put you at risk of developing nutrient deficiencies.

You do not need to follow any restrictive diet to lose weight. Its not a good idea to follow any diet or cleanse that recommends drastically cutting calories, only eating one food, or cutting out entire food groups.

Even though you may be tempted to try a diet that promises rapid weight loss, you can lose body fat by following safe, evidence-based plans that involve making long-term dietary and lifestyle changes that leave you feeling deprived.

If you want to lose weight, its best to create a small calorie deficit by cutting out or reducing your intake of sugary beverages, ultra-processed foods like fast food, and fried foods.

At the same time, make an effort to eat more nutrient-dense foods, like vegetables and fruits.

Adding more protein and fiber into your diet is also a helpful way to induce weight loss and maintain a healthy body weight, as foods rich in these nutrients help you feel full and keep you satisfied between meals (8, 9, 10).

Additionally, becoming more active by engaging in regular physical activity can be helpful for promoting weight loss and can also improve other aspects of health, like cardiorespiratory fitness (11).

Weight loss isnt always easy and can take time. If youre unsure of where to start on your weight loss journey, consider working with a registered dietitian.

They can help you create a dietary pattern that works best for your needs and that you can follow for life.

You do not need to follow any restrictive diet to lose weight. Its not a good idea to follow any diet or cleanse that recommends drastically cutting calories, only eating one food, or cutting out entire food groups.

Like other fad diets, pineapple-based weight loss plans including the Sexy Pineapple Diet are not healthy ways to lose weight.

They involve significantly restricting calories and eating only pineapple for 27 days.

Not only are these methods unnecessary for weight loss, but they can result in unpleasant and even dangerous side effects.

When youre trying to lose weight, its best to avoid pineapple-based weight loss diets and other restrictive fad diets and instead focus on making healthy dietary and lifestyle modifications that can help promote weight loss in a safe way.

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What Is the Pineapple Diet, and Should You Try It? - Healthline

Weight gain is a common problem that can happen as we age and after 40 losing stubborn belly fat does become more challenging, but not impossible. With the right mindset and healthy lifestyle choices, getting rid of excess weight around the waist can happen and Eat This, Not That! Health spoke with Megan Mescher-Cox, DO, Board Certified in Internal Medicine, Lifestyle Medicine and Obesity Medicine of Dignity Health Group who explained how to burn off belly fat after 40. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Cox explains, "It's harder to lose belly fat as we age for many reasons. Physiologically, our basal metabolic rate decreases but also because our daily habits are dramatically different as we age. The average child needs to play and move for hours daily, whereas the average adult spends most of the day in a more sedentary role with exercise as a built-in activity for 30-60 minutes daily. Our skeletal mass also decreases as we age, especially over 30-40 years old and this decreased skeletal mass is a large contributor to our metabolic rate."

"Intake of vegetables and fruits is associated with lower weights and less chronic disease," says Cox. "This includes diabetes, high blood pressure and high cholesterol but also associated with less dementia and certain cancers. Vegetables and fruits are high in antioxidants which counter the oxidative stress that leads to aging."

According to Cox, "Sleep is critical for weight management and normalization of hormones in the body. This is when your body repairs from the day and when the body performs 'housekeeping' activities. Aim for 8 hours nightly. We can't "make up" for lack of sleep so it's especially important to get your body regular sleep all throughout your life."6254a4d1642c605c54bf1cab17d50f1e

Cox reminds us, "Exercise is a great way to keep people feeling young but also for your body to physiologically function better. Aim for at least 30 minutes at least five days a week although an hour five times weekly is even better. If someone is having a difficult time with the presence of abdominal fat even with regular exercise, increasing the intensity of the activity will help with the stubborn pounds."

Cox states, "Independent of exercise, sitting all day is an independent risk factor for a shortened life span. Aim to get up for at least 5 minutes an hour or consider an under-desk bicycle to keep blood moving."

"Things that are ideal for your health are the typical: a diet high in fruits and vegetables and low in junk food, regular exercise, regular sleep, not too much stress, and good healthy relationships," Cox emphasizes. "Aim for true lifestyle change, not a diet or exercise kick."

Heather Newgen

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Speed Up Belly Fat Loss in After 40 With These Proven Tips Eat This Not That - Eat This, Not That