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

UnderArmour sports mask

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

Apple watch series 6

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

Weighted jump rope

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

A set of kettlebells

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

Stretch strap

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

Resistance bands and tubes

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

GRID foam roller

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

Mineral salts

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

Hydroflask water bottle

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

Portable blender

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

Glass tea infuser bottle

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

Hungryroot

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

Daily Harvest

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

Eat More Plants cookbook

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

This story appeared in Las VegasWeekly.

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Give the gift of health: Fill your loved ones' stockings with a lifetime of good habits - Las Vegas Sun

So youve been diagnosed with diverticulitis, a form of diverticular disease. Eating and avoiding certain foods can help you manage and prevent symptoms but theres a lot of misinformation out there.

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The best diet for diverticular disease depends on whether youre having a flare-up, says registered dietitian Anna Taylor, MS, RDN, LD.

Here, she clears up the confusion about how to manage diverticular disease with diet.

Diverticular disease means you have polyps (small growths) called diverticula in your gut. These polyps can exist without causing any symptoms and without you even knowing theyre there. This is called diverticulosis.

If the polyps become inflamed or infected, they can cause symptoms such as abdominal cramping, pain or tenderness in the area, swelling, bloating, constipation or diarrhea. This is called diverticulitis.

Constipation often contributes to the development of diverticula. People develop polyps due to years of excessive muscular contractions as the body attempts to move small, hard stools, explains Taylor. A high-fiber diet helps fight constipation by softening stool, which then moves through the GI tract more comfortably and easily. Theres also less pressure against the polyps, which prevents diverticulitis flare-ups.

To eat a diet rich in fiber (doctors recommend 25 to 35 grams per day), choose minimally processed plant foods such as:

Years ago, doctors thought that eating corn, popcorn, nuts and seeds could inflame the polyps and cause diverticulitis, but theres no research to support that. Its safe to eat these types of foods, including tomatoes and strawberries with seeds, Taylor notes. All that normal roughage and fiber is fine.

To get the most out of a high-fiber diet, Taylor also recommends:

Diverticular disease may be common in Western societies because our diets are so low in fiber, Taylor says. Americans, on average, eat around 14 grams each day about half of whats recommended.

On the flip side, when you have diverticulitis, the polyps are upset, inflamed and maybe even infected. We want to reduce traffic in your GI tract so that nothing else irritates them, says Taylor. Decreasing the fiber in your diet helps with that.

During a diverticulitis flare-up, your doctor may recommend rest, antibiotics and either a clear liquid or low-fiber diet.

If a diverticulitis flare-up is severe or requires surgery, your doctor may recommend a clear liquid diet. After a day or two, you progress from clear liquids to a low-fiber diet, says Taylor. Even if your pain does not subside, you still move toward regular food. You cant be on a liquid diet long-term because you can become malnourished.

On a clear liquid diet, you can eat:

For milder cases of diverticulitis, eat a low-fiber, or GI soft, diet. A low-fiber diet limits fiber intake to between 8 and 12 grams of fiber, depending on the severity of the flare-up.

Good low-fiber food options include:

Foods to avoid with diverticulitis include high-fiber options such as:

Follow the low-fiber diet until diverticulitis symptoms subside. Usually they start to improve after several days of being on antibiotics, Taylor says.

If they do, your doctor will have you gradually increase your fiber intake over several days to weeks to avoid constipation and bloating. The goal is getting back to a high-fiber diet to decrease your risk for future bouts of diverticulitis, Taylor adds. But if youre not feeling better within a few days, talk to your doctor.

Talk to your doctor about a long-term plan, too. And if youve recently been diagnosed with diverticular disease, meet with a dietitian to learn practical and sustainable ways to get more fiber into your diet. Dietitians can also give you more specific recommendations to feel better during a diverticulitis flare-up, Taylor says.

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What Foods Should You Eat and Avoid on a Diverticulitis Diet? - Health Essentials from Cleveland Clinic

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

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Some Hollywood stars, such as Christian Bale, are famous for their body transformations for different roles they played, while others are well-known for having a fit physique in general. The latter group includes Chris Hemsworth, a.k.a Thor, and Henry Cavill, a.k.a. the Man of Steel. Cavill, who plays Geralt of Rivia (the Witcher) in the hit Netflix series has shared a snippet from his full body workout that got him in shape for the role (yet again).

After packing on quite a few pounds of muscle mass to portray the Man of Steel in 2013, Cavill once again returned to the gym to do the same for the role of the Witcher, and his full body workout to get in shape this time seems no less intense than that for Superman. If youd like a body like Geralt of Rivia or, erm, Kal-El of Krypton, you have come to the right place.

Needless to say, if you are planning on bulking up like Cavill, you'll need to eat a lot more than you usually do, and we are not talking about gorging yourself on pizzas and beer. We hope you like eggs and steak. For breakfast. Every day for six months. If you think you are dedicated enough to bulk up and work out like Henry Cavill, read on. Your reward will be broad soldiers, big arms, buttocks tight enough to bounce tennis balls on, extreme handsomeness and a lot of charm.

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(Image credit: Henry Cavill / Facebook)

Henryis famous for his roles in movies such as Mission:Impossible, Superman and most recently, the Netflix hit-series The Witcher. Cavill is also famous for looking like a Greek god in Beast Mode. He reportedly stands 6"1' tall and weighs around 200 lbs. This puts him in the 'obese' BMI category, technically, but we all know the extra pounds are not fat but muscle mass. And lots of it.

Unlike what many people think, Cavill's 'super built phase didn't start with Superman: Man of Steel. No, he had a pretty chiselled body in the 2011 movie the Immortals, when he was around 28 years old. Admittedly, he didn't look as big as he does now. Henry Cavill's workouts have got progressively more brutal as time has gone by.

(Image credit: Henry Cavill / Facebook)

It is worth mentioning straight away that no workout alone would've bulked Cavill up to a level where he is now. To pile on muscle mass, Henry was eating loads and kept a strict diet too in order to speed up his muscle building efforts. According to manofmany, his diet consisted of industrial amounts of protein some of it sourced from the best protein powders and carbs, both being essential for muscle building and recovery.

Another source also confirms this by mentioning steaks and eggs for breakfast and multiple lunches to keep energy levels high throughout the day. Keeping the carb and protein levels this high meant that his body was ready for the gruelling workouts, almost 24/7. The system worked, judging from how fit he looked in every role he took since 2011.

(Image credit: Henry Cavill / Facebook)

And you might think: "I can have steak for breakfast, no problem", just think about it. It's not about having a steak for breakfast once a month; it's having the biggest steak and eggs breakfast every day for six months while working out for hours each day. You have to be strong not just in your body but also in the head to do this.

What is the Henry Cavill Witcher workout and why would you choose it over other workouts that are also equally good for building muscle, such as the 10,000 swing kettlebell workout? At the end of the day, any type of resistance training, combined with a strict diet, will result in the increase of muscle mass, so pick whichever workout you prefer and stick with it, at least for a few months. You will see results soon enough.

(Image credit: Netflix)

According to Men's Health, Cavill's workout was relatively straightforward, which is understandable as he has already been in a good shape for years, so for the Witcher, he 'only' had to accentuate some areas of the upper body, as opposed to starting from scratch.

The exercises mentioned in the aforementioned article are not meant to be performed back-to-back, as Cavill mentions: "Those are moves that we put into workouts, depending on which muscle group or muscle groups we're working that particular day." Meaning that these exercises are highlights from his workouts and not the complete workout itself.

That said, the five exercises below can form a simple full body workout and work most of your body. Maybe instead of the hyperextension, you can do bench presses to grow those pecs and triceps. Or overhead presses for bigger delts. Or both.

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Romanian deadlifts are a deadlift variation (surprise!) and they mainly work the hamstrings, glutes and the lower back, especially the Erector Spinae, the muscles supporting the spine. Romanian deadlifts are performed with heavy weights and therefore the incorrect form could result in your lower back muscles being pulled as opposed to gains. Keep the spine neutral, your shoulders wide and lift from your hamstrings/glutes.

The Witcher workout included three sets of 10 reps of this exercise with a four second eccentric (negative) phase and a 2 second pause before the concentric (positive) phase.

Surprisingly, in the not so many exercises mentioned, there was another one that focuses on the hamstrings, glutes and lower back: hyperextension. That said, hyperextension is an excellent leg day staple exercise and would really bomb the hamstrings, done on the same day with Romanian deadlifts.

The workout recommends three sets of 10 reps with a two second hold at the top.

Oblique static holds are similar to planks in a sense that as opposed to moving, they require you to hold a position for a prolonged period of time. And while the plank and especially the hardstyle plank targets the whole of the core, oblique static hold focuses on the side of the abs.

The workout recommends doing three sets of 30 second holds per side.

Bomb the delts with this shoulder exercise. The 3-way shoulder raise works well because it requires you to work the muscles for longer and from a different angle with each rep. This exercise is not as good for bulking up, rather for accentuating and defining shoulder muscles.

The workout recommends three sets of 15 reps from each position.

This is a brutal biceps exercise. Usually, with alternating dumbbell curls, you give one side a bit of a break when you curl the weight on the other side. But by adding the iso-hold, you work both sides all the time, loading the biceps way more than 'just' doing curls. Be extra careful when doing this exercise.

The workout recommends three sets of 10 reps per arm.

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Henry Cavill Witcher full body workout will get you in Superman shape with action hero abs - T3

Being mindful this Thanksgiving doesnt have to mean being restrictive.

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

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

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

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

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

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

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

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

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

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

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How To Indulge In A Healthy Way This Thanksgiving - Texas A&M Today - Texas A&M University Today

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Aaron Kandola

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

(Image credit: Michael Page)

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

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

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

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

Do three sets of ten.

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

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

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

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

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

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

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

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

Do three sets of ten.

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

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

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

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

Without a rest, go into doing ten tuck jumps.

MVP's explosive style requires excellent muscular strength

(Image credit: Michael Page)

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

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

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

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

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

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

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

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

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

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

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

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

Avoid eating processed food to prevent being overweight

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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