Is your belly fat bothering you? While excess fat of any kind is unhealthy, visceral fat is particularly dangerous. "Abdominal obesity not only increases your risk for a first heart attack or stroke, but also the risk for recurrent events after the first misfortune," says Dr. Hanieh Mohammadi of the Karolinska Institute in Stockholm. "Maintaining a healthy waist circumference is important for preventing future heart attacks and strokes regardless of how many drugs you may be taking or how healthy your blood tests are." Here are five scientifically-backed ways to get rid of belly fat. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Exercise is a key factor in helping blast belly fat. "Health experts say consistent, moderate exercise by itself appears to help the body rid itself of vast amounts of deep abdominal fat even when your scale doesn't register a loss," says CNN's chief medical correspondent Dr. Sanjay Gupta. "If you're at a good weight, but still have trouble losing that belly fat, make sure you're doing the right kind of exercise. While sit-ups only tighten abdominal muscles, studies show strength training can reduce belly fat. The American College of Sports Medicine agrees the best way to achieve a "six pack" of abs is to focus more on lowering total body fat through aerobic exercise and diet. ACSM also says ab exercises are most effective when tailored to your individual needs. So, consult a trainer who can help you design the best program for you to lose the belly fat."

Eating a diet rich in healthy, nutritious whole foods is important for losing belly fat. "Nutrition plays a vital role in reducing abdominal fat," says Bret Scher, MD. "Many diets that promote weight loss, including vegan diets and chronic caloric restriction, can help people lose belly fat. However, the key is finding a sustainable diet that provides adequate nutrition and still helps you lose belly fat. For many, a low-carb diet may be an effective option, and adding intermittent fasting is also promising."

Stress-eating may make belly fat worse, experts say. "It's not just a formula of calories in and calories out. What we eat and how much may determine our overall weight, but stress influences where that fat actually gets deposited on our body," says Elissa Epel, PhD. "We know that excessive exposure to cortisol can increase belly fat. So it's logical that stress reduction should minimize it."

Studies show that people who strength train have less belly fat, even if they don't lose weight from the exercise. "Stick with basic moves that work the major muscle groupsshoulders, chest, back, abs, butt, legs, and arms," says Sherri MacMillan, owner of Northwest Personal Training in Portland, Oregon. "As you get stronger, continue to increase your weight load to counter gradual muscle loss."6254a4d1642c605c54bf1cab17d50f1e

Research from the Mayo Clinic shows eating breakfast is linked to a decrease in belly fat. "For reasons that we don't quite understand yet, eating breakfast seems to be a marker of, No. 1, less likelihood of having gained weight recently, and, No. 2, a smaller belly circumference and less visceral fat," says cardiologist Dr. Virend Somers. "Those who ate breakfast very frequently put on less than 3 pounds in the past year. Those who ate breakfast maybe one to four times a week put on about 5 pounds. The ones who didn't eat breakfast at all put on about 8 pounds in the year prior to them seeing us."

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How to Remove the "Hidden Fat" in Your Belly Eat This Not That - Eat This, Not That

Replacing just 30 minutes of daily social media time with physical activity, even for only two weeks, will make you feel happier, according to a new study.

A team from the Mental Health Research and Treatment Center at Ruhr-Universitt Bochum in Germany led by assistant professor Julia Brailovskaia, Ph.D., reported that participants who replaced social media with exercise felt more satisfied, less depressed, and less stressed by the COVID-19 pandemic than participants in a control group.

The positive effects of the two-week period lasted up to six months after the study was over, researchers said.

Given that we dont know for certain how long the coronavirus crisis will last, we wanted to know how to protect peoples mental health with services that are as free and low-threshold as possible, Brailovskaia said in a statement.

This shows us how vital it is to reduce our availability online from time to time and to go back to our human roots, she added. These measures can be easily implemented into ones everyday life and theyre completely free and, at the same time, they help us to stay happy and healthy in the digital age.

The researchers recruited 642 volunteers and randomly assigned them to one of four groups of roughly equal size.

The first group reduced its social media consumption each day by 30 minutes. The second group increased physical activity by 30 minutes daily while continuing its regular social media use.

The third group combined both, reducing social media time and increasing physical activity. A control group didnt change any behavior.

Participants were surveyed before and during the study as well as for six months afterward.

Researchers said the feeling of well-being, particularly when exercising regularly, increased with a reduction in social media, the use of which skyrocketed during the pandemic as people sought to stay connected.

Researchers said participants in all three non-control groups spent less time on social media. Six months after the intervention, the combination group engaged one hour and 39 minutes more each week in physical activity. The positive influence on mental health continued throughout the entire follow-up period.

Dr. Amy Gooding is a clinical psychologist with Pathlight Mood and Anxiety Center, a national chain of mental wellness centers.

Gooding told Healthline social medias hyper-connectivity to so many other lives gets in the way of our own happiness.

All of this is impacting our ability to focus on our work and be truly present in our lives, she said. Users may be comparing themselves to other peoples lives, families, vacations, all while detaching from their family or personal life because they are on their phone, looking at social media.

Not only does this lead to decreased self-esteem, but it can also make individuals critical of themselves and their experiences, Gooding added. When people are staring at their phones, they are not interacting with other people or their environment. Constant scrolling during downtime can impact ones ability to be comfortable being relaxed or still, with a quiet, calm mind. Taking a break from social media can help people be more comfortable with silence and with relaxation and can help people learn to be more engaged and present with the people and environment around them.

Gooding noted that the benefits of physical activity on mental health are well established.

Improvements in stress management, sleep, mood, and energy have all been seen in those who engage in 30 minutes of physical activity a day, she said. If you find that you are using social media to relieve stress, take a break from work to catch up with a friends activities, try put limits on your usage, and consider doing these things instead: Take your dog for a walk, play with your kids, have a dance party in your house, take a hike, call a friend and go for a walk, or go window shopping down your favorite downtown street.

Edward Sturm is an engagement specialist and content producer who developed the 30 Day Challenge Builder platform.

He told Healthline involving others in a challenge or using time-management apps can help someone turn social media time into something more productive.

Do a 30-day challenge with various forms of accountability, Sturm recommended. Put down money. For example, if you go on Facebook for more than an hour a day as measured by the RescueTime app, you pay $100 to a friend. Or use social pressure as the mechanism to make sure you dont overdo it. Tell your friends youre doing this challenge and have them keep you accountable for it.

The same goes for exercising. Burpees are one of the best full-body exercises that anybody can do anywhere, Sturm said. Do 50 burpees a day for a month in the same time youd spend on social media and that month will be one of the most beneficial in your life. Use apps and friends to keep yourself accountable and you will achieve your goals.

Dr. David Seitz, medical director for Ascendant Detox in New York City, told Healthline people finding themselves scrolling endlessly probably need a break. He offered a few tips to wean yourself from social media.

Set a time limit for app use, Seitz said. If you are using an iPhone, you can set time limits for app usage through the screen time feature. You can set limits for specific apps, such as social media, and you will receive notifications when you are close to reaching your limit. Apps like Offtime, Social Fever, and Space can also help. Try starting with a 30-minute limit and then gradually increasing the time you allow yourself to be on social media each day.

Uninstall social media apps, Seitz added. This may seem like a drastic step, but it can be very effective. If you find that you cannot stick to time limits or use social media in moderation, try uninstalling the apps from your phone. You can always reinstall them later when you feel like you have more self-control. When you get used to not having the apps on your phone, you may realize that you dont need them as much as you thought.

Find other things to do, Seitz said. When you feel the urge to mindlessly scroll through social media, try to find something else to do instead. As the latest research suggests, do some physical activity to reap the mental health benefits. Or try reading a book, taking up a new hobby, or spending time with friends and family. This is a good opportunity to re-teach yourself that there is more to life than social media.

Let your friends and family know, Seitz advised. If you are worried about missing out on important news or events, let your friends and family know you are taking a break from social media. This way, you wont feel the need to constantly check your feed, and you can relax knowing that you will be updated when necessary.

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Benefits of Replacing Social Media With Exercise - Healthline

Lots of people like to crack a beer to relax or have a good time with friends. But over time, all those extra calories may cause you to grow something called a "beer" belly.

Beer belly is a protruding, round belly, or a waist that is larger than the hips. It is most commonly associated with men, but you might have heard it called an apple body shape when it happens to women.

It's "the less polite term to describe an increase in abdominal fat," says Dr. John Angstadt, MD, director of bariatric and minimally invasive surgery at Staten Island University Hospital.

A beer belly may actually be dangerous: the type of fat that causes a beer belly is linked with serious health concerns like cardiovascular disease.

Here's why you can develop a beer belly and how to get rid of it for good.

The beer belly shape happens when visceral fat accumulates in the abdomen, says Megan Wroe, a registered dietician with Providence St. Jude Wellness Center.

Visceral fat develops around the organs, rather than right under the skin. "As it accumulates it pushes outward on the abdominal wall and creates the tummy pooch we call 'beer belly,'" Wroe says.

People accumulate visceral fat when they consume too many calories from anything, whether it's beer or pizza. In fact, it's possible to develop a beer belly even if you don't drink beer or other alcohols.

Simple sugars and carbohydrates like those found in packaged snacks, desserts, and sodas are all more likely to contribute to this visceral belly fat than nutrient-dense foods like fruits or vegetables.

These have been shown in numerous studies to contribute to excess weight gain because of how they can spike blood sugar and boost cravings, which could lead you to eat more calories than your daily needs.

Beer is a source of simple carbohydrates. In fact beer has up to 30 grams of carbohydrates and 100-180 calories per 12-ounce serving, which adds up fast.

In fact, if you drink one beer a day in addition to your normal diet, you could put on 10 pounds in a year. "That one extra beer is going straight to your abdominal fat," Angstadt says.

Older people may be more at risk of a beer belly, since abdominal fat increases with age for both sexes due to hormonal and metabolic changes. However, anyone who has an unhealthy diet can develop a beer belly, Wroe says.

While having a beer belly might make you the target of dad jokes, it's also an indication that you need to take charge of your health.

"Although we joke about someone's 'beer belly,' the reality is that it can represent a serious health risk," Angstadt says.

Having a large waist circumference is directly associated with increased risk for cardiovascular disease, diabetes, dementia, asthma, breast, prostate, and colorectal cancer, and other chronic health concerns.

Note: For men, the risk increases when their waist is larger than 40 inches; for women, it increases above 35 inches.

Unfortunately, there's no quick fix for a beer belly but making the right kind of changes is important for reducing it.

"If you have an obvious beer belly, it is time to make some changes in your diet and perhaps drinking habits," Angstadt says.

Here are the changes that could help you shrink your beer belly:

If you're getting lots of calories from beer or other alcoholic drinks, cut back, Wroe says. It's not just about the calories: alcohol has unique qualities that may make it easier to gain weight including:

You don't have to go cold turkey. Start by working toward the CCD's recommendation of no more than 2 drinks a day for men and 1 for women. Swap high-calorie drinks like beer and cocktails for lower-calorie options like alcohol and seltzer water.

If you want to enjoy a drink but limit your alcohol intake, try substituting some of our favorite nonalcoholic drinks and spirits.

Next, think about your nutrition overall. Talk to a registered dietitian about how much you should be eating.

Focus on whole, filling foods including fiber-rich fruits and vegetables and reduce simple sugars and processed foods, which contribute to belly fat.

Fiber has lots of health benefits and can reduce risk of chronic diseases associated with beer belly, including cardiovascular disease and type 2 diabetes.

In addition, foods that contain fiber, like fruits and vegetables, are filling, low-calorie options that won't contribute to the accumulation of belly fat.

Females should get 25 grams (g) of fiber each day, while males should get 38 g.

Moderate exercise can help you lose belly fat and keep it off. Aim for 150 minutes of moderate exercise like walking each week. You can break that up in 30-minute sessions (or shorter) to make it more manageable.

If you're staying up late to drink, that may compound your beer belly.

A 2022 study found that people who weren't getting enough sleep had 11% more visceral fat than people who were getting enough sleep.

Aim for the recommended 7-9 hours of sleep each night. If you have trouble, try these sleep hygiene tips that include having a bedtime routine, utilizing white noise, and incorporating relaxation techniques.

A beer belly is basically when visceral fat builds up around your waistline, typically as a result of eating too many calories, especially from simple carbohydrates and sugars, like those found in beer.

If you notice a beer belly emerging, cutting back on alcohol can be helpful but it may take additional changes to your diet and lifestyle like getting enough fiber, exercise, and sleep to really get that protruding pooch under control.

"Beer bellies are not just associated with beer or with men," Wroe says. "There are plenty of other common foods in our standard American diet that can create a pooched belly for both men and women, so people wanting to reduce their risk should look at their entire diet and not just their alcohol intake."

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Beer belly: How you get it and how to get rid of it - Insider

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This article contains content related to disordered eating and diet behavior.

If a friend opens up to you and reveals that she has been restricting her food intake severely in an effort to lose weight, is this behavior a sign of an eating disorder or disordered eating? What about a family member who seems obsessed with clean eating and refers to anything with sugar in it as toxic? Eating disorders and disordered eating are two terms that sound extremely similar, and while they do have some commonalities, there are important distinctions that set them apart.

Eating disorders are collectively one of the most deadly mental health conditions, second only to opioid overdose. Whats more, 9% of the U.S. population will develop an eating disorder in their lifetime, according to the National Association of Anorexia Nervosa and Associated Disorders (ANAD). Meanwhile, statistics around the number of people living with disordered eating are more sparse because the behaviors are often not diagnosed or as obvious as those associated with an eating disorder. However, a 2008 survey sponsored by the University of North Carolina-Chapel Hill found as many as 6% of U.S. women between the ages of 25 and 45 exhibit disordered eating behaviors.

Eating disorders and disordered eating can have serious consequences, which is why its important to know the signs of both, as well as who is most at risk. If you or someone you know is engaging in harmful eating habits, help is available.

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Disordered eating is when a person engages in a rigid food or exercise routine and becomes upset if theyre unable to engage in their routine, explains Melissa Geraghty, Psy.D. a clinical health psychologist who specializes in eating disorders. While these behaviors may be dangerous, they may not meet the set diagnostic criteria for an eating disorder.

Disordered eating is often fueled by a focused concern with body shape and weight, says Jamie Long, Psy.D, a clinical psychologist who specializes in eating disorders. It may also manifest as a way to cope with emotional distress, she adds.

Additionally, these types of behaviors can be (but arent always) a precursor to an eating disorder, which is a diagnosable condition.

Both Dr. Geraghty and Dr. Long say the main difference between disordered eating and an eating disorder is that an eating disorder is a diagnosable mental health condition with set criteria and is more extreme in nature. Disordered eating, on the other hand, doesnt have set diagnostic criteria and the symptoms are often not as extreme. With that said, disordered eating should still be taken seriously.

Severity, degree, number of symptoms and frequency of symptoms is what distinguishes eating disorders from disordered eating, adds Dr. Geraghty. Also, in my experience, people engaging in disordered eating dont typically engage in behaviors like purging, using excessive laxatives and working out excessively even when sick and injured, she says.

Another hallmark of disordered eating specifically is that many times, it can start from a desire to be healthier that slowly becomes more rigid in nature, explains Dr. Long. An individual engaging in disordered eating behaviors may become obsessed with clean eating and use extreme language to describe certain foods, such as toxic or poisonous.

For some individuals, disordered eating can eventually turn into a diagnosable eating disorder. According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), there are eight types of eating disorders.

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If you're in crisis or having suicidal thoughts, call the National Suicide Prevention hotline at 988 or message its live online chat service for immediate support from a trained counselor. If you're in immediate danger, call 911.

Disordered eating can affect anyone at any age in any body. People who diet, girls and women, boys and men, people of color, individuals who identify as LGBTQ and veterans are all at risk for engaging in disordered eating behavior, according to Dr. Long.

However, diagnosis and treatment may not look the same for all people affected by disordered eating. For instance, a 2020 report by the Harvard T.H. Chan School of Public Health suggests people of color are half as likely to be diagnosed with or receive treatment for an eating disorder than white people.

Meanwhile, a 2019 study in the Journal of Adolescent Health found 60% of college students who identify as members of the LGBTQ community reported engaging in disordered eating behaviors.

Chronic dieters, regardless of their body size, can be at risk for disordered eating because of the cultural pressure they may feel to lose weight, continues Dr. Long. Dieting hurts our health, and as a culture, we need to shift our focus from weight loss behaviors to health-promoting behaviors, she says.

In order to know if you or someone you care about is engaging in disordered eating behavior, its important to understand what it looks like. Some common signs of disordered eating include:

Disordered eating can lead to serious consequences and may put someone at risk for developing a range of health problems. Some of these health risks include:

If youre struggling with disordered eating, its important to seek help. Look for a therapist who specializes in disordered eating or eating disorders, advises Dr. Long. For help finding a specialist in your area (or someone whom you can meet virtually), consider contacting the National Eating Disorder Association by phone, text or online chat.

It may also be beneficial to work with a registered dietitian who specializes in disordered eating, adds Dr. Long. The role of the dietitian is to make sure an individual is getting proper nutrients while behavior changes are being made. Eating Disorder Registered Dietitians & Professionals (EDRDPRO) is one helpful resource for finding a dietitian with this particular expertise.

The good news is that help for disordered eating is readily available if sought out, and youre never alone in your journey toward mental and physical wellness.

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Disordered Eating: Causes, Warnings Signs And How To Seek Help - Forbes

Hyperlipidemia (HLD) is the clinical term for an imbalance of LDL (bad) cholesterol, HDL (good) cholesterol, and triglycerides. These are blood fats (lipids) that are important to cellular health and metabolism at normal levels.

However, they can raise the risk of heart attack and other cardiovascular problems when levels of LDL and triglycerides get too high and HDL levels sink too low.

Even though HLD is a potentially serious threat to your health, there are usually few if any symptoms. HLD can be identified in a simple blood test before any complications develop. Once its diagnosed, a combination of medications and healthy lifestyle adjustments can often bring your levels of LDL cholesterol and triglycerides into a normal range.

HLD refers to having an imbalance of the cholesterol levels in your blood that can lead to serious heart conditions.

Cholesterol is measured in milligrams per deciliter (mg/dL) of blood. You want to keep LDL and triglyceride levels low, while HDL levels are healthier if theyre higher.

This is because LDL contributes to atherosclerosis, a narrowing of your arteries caused by plaque buildup. Plaques that form along your arterial walls are made up of cholesterol, fats, and other substances. More plaque means your arteries are less flexible and that blood flow is reduced.

Thats why LDL cholesterol is called the bad cholesterol. HDL cholesterol helps remove LDL cholesterol from the bloodstream, so its nicknamed the good cholesterol.

A 2016 study suggests that one of the big threats triglycerides pose to your vascular health is that elevated levels can contribute to inflammation that damages the blood vessels.

While theres no specific number or set of numbers that define HLD, a measurement called total cholesterol is often used to determine when an individual is at particularly high risk of complications.

Total cholesterol is computed by adding your LDL and HDL levels, plus 20% of your triglyceride levels. A borderline high or high total cholesterol level suggests hyperlipidemia.

The National Institutes of Health (NIH) uses the following readings to determine when lipid levels are becoming concerning:

The Centers for Disease Control and Prevention (CDC) reports that about 94 million Americans have total cholesterol levels higher than 200 mg/dL.

HLD can be an inherited condition, though certain lifestyle behaviors may also contribute to high cholesterol. Those factors include:

HLD itself doesnt have noticeable symptoms. However, a type of HLD called HTG or abnormally high levels of triglycerides is a major contributor to pancreatitis, the painful inflammation of your pancreas. A 2019 study suggests that the pancreatitis-associated risk of severe health problems and mortality is significantly higher in people with HTG and diabetes.

HLD can also cause atherosclerosis. While it doesnt cause any noticeable symptoms either, its a major risk factor for:

Before a major event occurs, reduced blood flow in your arteries can cause pain. For example, when the heart muscle becomes starved of a sufficient flow of oxygenated blood, the chest pain that results is known as angina.

PAD occurs when blood flow is decreased in the extremities usually your lower legs. The main symptoms include pain when walking or standing for too long. This is called claudication, and it usually subsides with rest. HLD could be connected to these symptoms as well.

A 2019 article suggests that HLD should always be considered a lifelong risk factor for atherosclerotic cardiovascular disease, and treatment should begin at the earliest signs of HLD, not later on when substantial plaque buildup has already taken place.

While the risks posed by cholesterol imbalances can be reason for concern, there are also several things you can do to adjust your cholesterol levels at home and with a doctor. Some of the main treatment options include:

HLD is a major risk factor for cardiovascular disease. The condition can be present without you knowing about it, as it frequently presents no symptoms. Thats why its important to work with a doctor and have your cholesterol levels checked annually or more frequently if your doctor recommends it.

If you can keep your cholesterol levels in a normal range, you may be able to avoid symptoms such as angina or claudication, or more serious complications such as a heart attack or stroke.

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Learn HLD Symptoms and Other Signs of High Cholesterol - Healthline

Keeping belly fat at bay will not only help you stay in shape, but it'll also help prevent certain health risks. If you didn't already know, carrying around too much belly fataka visceral fatis linked to heart disease, type 2 diabetes, and more. Taking just the right steps to ditch it is imperative, which includes sticking to a diet that's high in protein, decreasing stress in your life, staying away from sugar-packed foods and trans fat, eating at a calorie deficit, and performing productive workouts. We have you covered with the fitness part of the equation and rounded up five of the best strength exercises to lose that top layer of belly fat.

Strength training is king if you want to get rid of excess fat. It burns more calories than cardio, helps build and maintain lean muscle, and will give your metabolism a major boost. I recommend choosing compound movements that target multiple muscle groups and performing your strength exercisesat least three times a week to maximize your results.

If you're looking to lose that top layer of belly fat, start performing these five strength exercises ASAP. Aim for 3 to 4 sets of the following.

In order to get things started with the Sumo Deadlift, set your feet outside of your shoulders with your toes pointed outward. Keep your chest tall, squat down, and grip the bar between your legs. With your core tight and your lats pulled down, lift the bar off the ground, squeezing your glutes hard at the top of the movement. Lower the bar back down to the floor, and get tight with your setup again before performing another rep. Complete 3 to 4 sets of 6 to 8 reps.

Related: The #1 Strength Workout To Regain Muscle Mass as You Age, Trainer Says

Now, let's move on to Neutral Grip Lat Pulldowns. Grab the narrow parallel grip attachment at the lat pulldown station with your palms facing each other. Lean slightly back as you pull the handle down to your sternum, squeezing your upper back and lats. Resist on the way up until you get a full stretch at the top before performing another rep. Perform 3 to 4 sets of 10 reps.6254a4d1642c605c54bf1cab17d50f1e

Related: The #1 Floor Workout To Lose Belly Fat and Slow Down Aging, Says Trainer

Start your Dumbbell Neutral Grip Bench Press by lying down flat on a workout bench. Holding a dumbbell in each hand, position them up with your palmsfacing each other. Pull your shoulder blades back, then lower the dumbbells using control. Get a solid chest stretch at the bottom of the movement, then drive the dumbbells back up, flexing your triceps and pecs to finish. Complete 3 to 4 sets of 10 reps.

For this next exercise, hold a dumbbell to your chest, and perform a lunge by taking a long stride forward with one leg. Firmly plant your heel, then lower down using control until your back knee touches the floor. Step through your other leg, and repeat until all reps are performed. Complete 3 to 4 sets of 12 reps for each leg.

The last exercise is the Kettlebell Swing. Keep your chest tall, and reach for the kettlebell handle with both hands. Tighten your core, and pull the kettlebell towards you before snapping your hips forward and squeezing your glutes as hard as you can at the top. Swing the kettlebell until it's parallel to the floor. After swinging it, keep your core tight, and use your lats to pull the kettlebell back down. With your knees slightly bent, pull the weight back between your legs, and hip hinge backward before popping them forward to perform another rep. Complete 3 to 4 sets of 15 to 20 reps.

Tim Liu, C.S.C.S.

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5 Best Strength Exercises To Lose That Top Layer of Belly Fat Eat This Not That - Eat This, Not That

Content warning: This story contains sensitive details about eating disorders.

Dianne Chungs eating issues started in middle school. Like many girls at that age, the medias fixation on women with very specific body types (read: skinny) put pressure on Dianne to look a certain way. But there was more: She describes herself as a sickly child who always had trouble eating and digesting food. A lot of my early memories are of me throwing up because I was sick or had stomach pain, which was pretty traumatic, so I didnt exactly enjoy eating once I got older, she says. It became common for Dianne to skip lunch at school, not only because of her struggles with food but because she wanted to save money too. Dianne grew up with a single mom in a low-income household. Since eating was such a pain to me physically, I thought, oh, its better to save money and have that help out with expenses at home, she says.

In middle school and high school, Dianne says her emotional and mental state crossed into eating-disorder territory. Because her mother was often at work, Dianne was in charge of her own meals and in addition to lunch she often skipped dinner, as no one was around to tell her otherwise. She began exercising constantly, up to six hours a day. After school, shed have something small to eat if she couldnt resist the hunger pains but usually she worked out or went to bed early and slept until the following day. This went on for years.

Dianne, now 25, is Korean and says that both because of her cultural background and her low-income upbringing, she didnt grow up going to the doctorthe concept of health care wasnt even really a thing in her family. Even if I had pain, it wasnt normalized to go to the doctor, she says. I would just drink water or sleep it off.

By the time Dianne arrived at the University of California, Berkeley, as a college freshman, shed grown so nervous about the idea of the Freshman 15 that she ended up losing 15 pounds. It wasnt until Dianne began experiencing nausea and dizzy spells, which she worried could affect her school work, that she decided to see a doctor. I didnt want to fail out of school, she remembers.

Diannes initial visits to the campuss primary care physicians were intimidating: I didnt understand U.S. healthcare or what it meant to communicate your symptom. For the first three visits, it wasnt even clear to Dianne when or how she should talk about her problems. There was a standard blood draw and then theyd say, Is there anything else you want to talk about? And I would feel so stuck trying to explain why I was there. My mind would just go blank.

Yet Dianne was determined to get help, so ahead of a fourth visit, she tapped into her academic training and made a list of what she wanted to discuss. That was a turning point. As soon as I walked in with my agenda, the doctor responded with a series of follow-up questions, like what my diet looked like and if Id ever been to a dietitian, she says. From there, Dianne was diagnosed with anorexia nervosa with symptoms of binge eating, and visited a gastroenterologist, who told her she had irritable bowel syndrome (IBS). She also met with a dietitian to set her on a course toward healthy eating habits as well as a therapist to help her get to the root of her eating disorders. She says cognitive behavior therapy played a huge role in her recovery: That was really about changing the mindset behind my IBS symptoms and relationship with food, where now Im no longer ashamed.

Its almost shockingly common for people with eating disorders to also experience gut disorders. According to a 2019 study published in Nutrients, 98 percent of eating disorder patients meet the criteria for at least one functional gastrointestinal disorder (FGIDs) with the most common one being IBS. But one doesnt necessarily cause the other. Alexandra Fuss, PhD, a psychologist who specializes in digestive health at Yale New Haven Hospital says its a chicken or egg situation depending on the patients presentation. Disordered eating behaviors can place a great deal of strain on the body through significant nutritional deficits, and physical strain from compensatory behaviors such as vomiting, overuse of laxatives or over-exercising which can in turn lead to GI motility complications, erosions of the esophagus, increased inflammation, and so on, she explains.

On the other hand, some people, like Dianne, develop IBS symptoms such as stomach pains or difficulty digesting food firstand change their eating habits accordingly. When people begin to equate food with their symptoms, that can lead to a fear of eating, restricting certain food groups, and resulting in avoidance of certain foods altogether or binge eating, says Lynn O'Connor, MD, director of Colon and Rectal Surgery of New York. This type of relationship with food can cause anxiety around eating and psychological stress, which can lead to changes in the gut, even changing the makeup of the bacteria in the gut, which can contribute to IBS. In other words, disordered eating habits can up your chances of developing a gastro health issue, and the reverse is also true.

John Damianos, MD, an internal medicine physician focusing on gastroenterology at Yale New Haven Hospital, says this is, in a way, quite a natural response. If any of us had a stimulus that was bothering us, then we would avoid it, he says. But with sustained abnormal eating patterns, that can eventually develop into actual eating disorders such as anorexia nervosa, bulimia nervosa, and avoidant/restrictive food intake disorder (ARFID)."

Disordered eating behaviors can place a great deal of strain on the body.

In the case of anorexia, defined as an abnormally low body weight due to an intense fear of gaining weight and/or a distorted idea of weight, people often experience constipation, gas, and bloating as a result of decreased gut activity and delayed emptying from not eating enough for prolonged periods of time, explains Jenna Volpe, a registered dietitian based in Round Rock, Texas. Food is not being ingested in volumes large enough to simulate the digestive system and smooth muscles responsible for digestion and gut motility, so the gut slows down. For those with bulimia, which can entail purging of food in the form of self-induced vomiting, laxative abuse, and over-exercise, the food that does get ingested either isnt making its way all the way through the entire digestive tract (in the case of self-induced vomiting), or its being rushed through the system too quickly (in the case of laxatives) which can disrupt natural digestive biochemistry. Dr. Damianos adds that orthorexia nervosa, or a pathologic obsession with healthy eating, has been suggested as an emerging disorder, and it can also lead to IBS symptoms.

Just ask Erin Decker, 31. While she isnt sure which started first, her disordered eating habits or her IBS symptoms, she calls them a natural consequence of being a relatively anxious, high-stress person. Studying to become a registered dietitian reinforced her orthorexia nervosa, and she decided to seek help once it started affecting her relationship with friends and family. Today, as a registered dietitian who works with clients with eating disorders, she says, It is so important to consider my own self care. Im a new mom as well, so its easy to lose track of time and forget to eat regular meals or ask for help. I notice my IBS symptoms act up more when these needs are not being met. She adds that the mantra Dont let perfect get in the way of better helps too.

Emily R., 28, says her disordered eating habits started first, as shes struggled with anorexia on and off for 12 years. Along the way, she began experiencing sustained periods of constipation. I started to realize how much time and space thinking about food and my bowel movements were taking upso much that I couldnt be a friend or partnerand I knew I needed to seek help, she recalls. Emily was told she has IBS-C, a type of IBS where constipation is the primary symptom. She now actively sees both a therapist and dietitian who specialize in eating disorders, in addition to limiting stress, taking a magnesium supplement and drinking spearmint tea, and, no joke, telling her stomach nice things. It sounds hokey, but dont knock it till you try it, she adds.

Dianne says through the combination of her own therapy and work with a dietitian, she now considers herself a foodie. I think about the time Ive lost out on enjoying different foods from different cultures, and now Im always looking for recommendations. Its become an adventure to try new things with my partner and friends. I wouldve never believed this back in grade school, but now, food is a form of art that I actually enjoy.

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How Eating Disorders and IBS Are Connected - Cosmopolitan

Womens mental health was more likely to be affected by physical exercise frequency during the COVID-19 pandemic than mens, according to new research from Binghamton University.

Lina Begdache, assistant professor of health and wellness studies, researches the impact of dietary and lifestyle factors on mental health. In a recent study, her team determined the relationship between the different stages of the pandemic, time of week and exercise frequency on mental distress, with notable differences in men and women.

Survey data completed by 2,370 individuals were analyzed. The survey consisted of 41 variables related to demographics, education, dietary behaviors, diet, sleeping, physical exercise pattern and frequency as well as mental health status. Moreover, the pandemic was categorized into three separate stages: before, during and late COVID-19, with during representing the lockdown period and late representing the easing of restrictions.

Researchers found that during the pandemic, a period with high levels of stress, women required exercise in moderation to achieve mental well-being. This contrasts with men, where frequent exercise was advantageous.

Exercise is a form of stress on the body. However, it is considered a eustress [moderate or normal stress]because it is typically associated with positive attributes, said Begdache. When it is overdone, the positive effect of the exercise is gone, which becomes a distress. It is known that the levels of the stress hormone (cortisol) secretion in response to high exercise intensity are different among men and women.

Begdaches study suggests that women must adjust their exercise routines during times of unease to ensure that they maintain mental stability and remain in high spirits.

Women are more likely to report experiencing stress than men, which suggests their lower tolerance to stress, said Begdache. Therefore, high exercise frequency may add to their stress level and negatively impact their mental well-being.

The researchers also found that exercise frequency modulates mental health based on time of the week. Mens mental health was more likely to suffer during weekends, whereas womens mental health tended to deteriorate on weekdays. This could be attributed to the need to balance responsibilities as a mother with their childrens homeschooling and in the workplace.

Furthermore, the study demonstrates that the total absence of exercise was correlated with mental distress in both men and women. With easing of COVID restrictions, upping exercise frequency improved mental well-being. Since weight gain was an issue during the lockdown, increasing exercise frequency fueled the desire to focus on weight loss, as it provided more structure to peoples lives.

Also contributing to this research were Zeynep Ertem, Binghamton University assistant professor of systems science and industrial engineering, and Anseh Danesharasteh, a graduate student at Binghamton University.

The paper, The Impact of the Different Stages of COVID-19, Time of the Week and Exercise Frequency on Mental Distress in Men and Women, was published in Nutrients.

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Women's mental well-being more sensitive to exercise than men's during different stages of pandemic | Binghamton News - Binghamton

Once you hit 40, your body experiences many changes that you should stay mindful of. For instance, aging comes with the loss of lean muscle mass, which slows down your metabolism. Therefore, certain age-appropriate adjustments to your routine are in order to help you get into shape and give your metabolism the boost it needs. We chatted withKatie Landier, PT, DPT, Board Certified Clinical Specialist in Geriatric Physical Therapy, who shares the best exercise hacks for getting a fitter body after 40. They're exactly what you need to make the most of your workout, so keep reading to learn more.

Let's first chat about the importance of keeping up a healthy, active lifestyle as the years pass. Growing older means your metabolism doesn't operate as fast as it used to. This is due to the fact that you lose lean muscle mass, which leads to calories being torched at a slower rate (via WebMD). You may also engage in less exercise, which can result in putting on extra pounds.

Taking action is key, and things like strength training, aerobic exercise, consuming a well-balanced diet, staying hydrated, and listening to pro tips can help. Sowithout further delay, let's get into Landier's hacks on getting a fitter body after 40.

Related: The Top 5 Walking Habits That Slow Aging, Fitness Expert Reveals

When it comes to getting fit as you age, it's not necessary to attempt to do too much too quickly. Landier says you don't need to go from no exercise at all to going all-out five days a week. Instead, she suggests kicking things off with five exercises at the beginning of your day and wrapping up the day. Consider moves like marches, squats, heel raises, jumping jacks, and push-ups.6254a4d1642c605c54bf1cab17d50f1e

As time passes, you can perform these exercises two times daily, then keep increasing your goal. "Give yourself time to build up a routine, and odds are, you will start to look forward to your exercises and even do them more often," Landier explains.

Related: Lose Belly Fat and Slow Down Aging With These Strength Exercises

Landier also brings up age-related muscle loss, aka sarcopenia. This can, unfortunately, lead to the loss of function and, in turn, lack of independence for some individuals as they get older, according to a study published in Current Opinion in Rheumatology.

"In order to combat this, it's vital that we focus on resistance training," Landier says. "Doing lower reps with higher weight will help target the muscles primarily impacted by sarcopenia."

You might appreciate the results of your efforts even more after 40 if you alter your goals to align with your age. It all comes back to making sure you get in enough physical activity so that you're building muscle and giving your metabolism a boost. Landier tells Eat This, Not That!, "As we age, it's normal (particularly for women) to gain some weight. That's healthy and we don't want to get rid of that. [Instead,] the focus should be on the amount of activity you get, not the number on the scale."

Desire O

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Exercise Hacks for Getting a Fitter Body After 40, Expert Reveals Eat This Not That - Eat This, Not That

When Charlotte Grand and her husband started trying to have a baby, she was shocked when it didnt just happen easily: We thought it should be easy. At school, we were always taught that we could just get pregnant instantly.

Ive been with my husband since I was 17, we got married at 25, started trying to have a baby at 26, and it just didnt happen. It was frustrating. We were both seemingly fit and healthy.

We went back and forth to doctors for many years, and were eventually diagnosed with unexplained infertility, says Grand, who is based in Berkshire, South East England.

To deal with the stress of her job she was a fashion buyer at the time she started acupuncture, which was the first step towards a different lifestyle.

The effects [of acupuncture] were amazing. My cycle was regular but painful on day one. After acupuncture, I was pain-free and that really piqued my interest in holistic health, leading to other dietary and lifestyle changes, like a focus on sleep, and trying to destress.

Positive changes

When Grand was referred for IVF treatment, she decided to make changes to her diet.

I like to be proactive and take ownership, she says. When youre on that IVF rollercoaster, you dont have much control, its all in the hand of the doctors, so for me addressing my nutrition and lifestyle was taking back ownership of my body.

Grand now has two children, and her experiences motivated her to change her life. She gave up her job in fashion, retrained in acupuncture while pregnant with her first child, and studied nutritional therapy when she was pregnant with baby number two.

Now that theyre in school, Im doing my masters in nutritional medicine at the University of Surrey. Im a glutton for punishment, she laughs.

All the study paid off. Her book The Fertility Kitchen is all about getting your body into the best place possible for healthy conception.

Three pillars

Its packed with information based on three pillars lifestyle, fertility, and food. The first part of the book focuses on general health and wellbeing, with plenty of practical advice.

Part two is the recipe section, putting the nutritional information into action, with recipes like green shakshuka, yellow coconut curry, and green walnut pesto, along with sweet treats like homemade gummies, or salted macadamia, and cashew butter fudge.

The fertility section is about creating a personalised nutrition and lifestyle plan for both partners.

As Grand notes, a mans lifestyle and diet also affect his fertility. Food is the why and how to follow this plan with nutritional information to the fore and the book contains practical advice on self-care, from sleep to mindset.

Recipes for success

Theres a lot of information in the early chapters, but the payoff comes in the second half of the book, where the recipes put all that information into action.

Although Grands dishes are gluten-free and dairy-free, she includes eggs, fish, and meat recipes but with the mantra that vegetables should be front and centre on the plate.

There are lists of lunchbox ideas, meal plans, and sections that have very simple formulas for basics like granola, abundance bowls, and power bars.

More than 90 recipes cover breakfasts cinnamon omelettes, apple pie pancakes through snacks and lunches, mains (green dukkah-crusted cod and beetroot burgers), versatile veggie options, and delicious treats: more than enough options to keep everyone in the household happy.

I wanted to include some sweet recipes theyre a nice thing to enjoy once in a while, says Grand.

For these recipes, I aimed at keeping the sugar low while retaining flavour, and also including nutritious ingredients.

Theres even a recipe for gummies! If you like Haribo, then you can transition to these gummies.

recipe by:Charlotte Grand

Serve up this healthy prawn curry with vibrant turmeric, ginger and coconut flavours for an easy, delicious midweek meal.

Preparation Time

Ingredients

1 lemongrass stalk, trimmed and very finely chopped

2 tsp brown mustard seeds

12 tsp ground cardamom

1 tsp ground turmeric

1 onion, finely sliced

1 bunch (25g) coriander stalks, finely chopped

2 tsp grated ginger

2 garlic cloves, crushed

12 tsp sea salt

23 tbsp filtered water

1 tbsp extra virgin coconut oil

12 small butternut squash (about 300g), peeled, deseeded and cut into 1cm dice

6 baby corns, thinly sliced into rounds

400ml (134 cups) coconut milk

12 small pineapple (about 200g), peeled, cored and cut into chunks

1012 pre-cooked extra-large tiger prawns (about 150g)

1 bunch (25g) coriander leaves, roughly chopped, to serve

Serving suggestion: Thai-style egg-fried rice

Method

First make a curry paste. Place the lemongrass, mustard seeds, cardamom and turmeric in a wok over a mediumhigh heat and dry-fry for 12 minutes, or until fragrant.

Transfer to a small food processor with the onion, coriander stalks, ginger, garlic, salt and 2 tablespoons of the water. Process to a smooth consistency, adding another tablespoon of water to thin if needed.

Next, make the curry. Heat the oil in the same wok over a mediumhigh heat. Add the paste and cook for 34 minutes, or until fragrant.

Add the butternut squash and corn and stir to coat in the paste and when nicely coloured add the coconut milk and pineapple, cover and bring to a boil. Reduce the heat and simmer for 15 minutes, or until the squash is just tender.

Stir in the prawns and cook for 34 minutes, or until warmed through. Divide between serving bowls and sprinkle with the chopped coriander to serve.

Charlottes notes:Leftover curry will keep in an airtight glass container in the fridge for up to two days.

Feeling empowered

With practical advice around food, stress, sleep, and exercise, Grand wants to focus on helping people to feel empowered.

Infertility is not your fault, I dont want people to think that they havent been doing their best, she says.

This is not a fertility diet there is a negative mindset about that but The Fertility Kitchen is about lifestyle, teaching practices and principles that I hope people will want to continue with forever. I love cooking, Ive always cooked from scratch, and I hope my love of food and cooking shines through.

Foods that support health in pregnancy and fertility

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Eating for fertility: What you need to know and eat when planning to conceive - Irish Examiner