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.

More here:
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."

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

Table of Contents

{{ tocState.toggleTocShowMore ? 'Show more' : 'Show less' }}

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.

Ready To Build Healthier Habits? Start Noom

Grounded in science and psychology, Noom is a complete lifestyle change. Simply take Noom's assessment to receive your custom weight loss program and start your journey toward a healthier you.

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.

Connect With A Counselor

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.

Find a Dietitian Near You

Zocdoc helps you find and book top-rated doctors, on demand. Visit them in their offices, or video chat with them from home. Check out the dietitians in your area.

View original post here:
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.

More:
Learn HLD Symptoms and Other Signs of High Cholesterol - Healthline

Trigger warning: Mentions of Anorexia, an eating disorder (ED).

There was a time in my life when I used to starve myself, just to look thin. But over the years, my life experiences broke it down to me that weight gain or looking a certain way doesnt matter. Being fit and stronger does. That realisation helped me embrace fitness and respect my body, says Radhika Nihalani, a fitness enthusiast, mother of two and successful entrepreneur.

Donning many hats, she aces a good balance between her family, work life and, of course, her wellness. Though she says, It wasnt an easy journey and it still isnt.

Having a love-hate relationship with her own body ever since she was a teenager, Radhika recalls her weight loss journey from being an overweight teen to being borderline anorexic to dealing with postpartum weight gain and finally getting into a fitness routine.

All women, especially mothers, might relate to me. Ive had a roller coaster ride throughout till I finally embraced fitness as a major lifestyle change, says the 39-year-old who runs two PR companies.

While growing up in Delhi, Radhika says that she was called the plump kid throughout her childhood and never had to experience body shaming or body image issues. When I was in school, there were no discussions around fat shaming or body image issues and I always felt okay in my skin. Even when people made subtle comments on my body, it didnt bother me much, she says, adding that her perspective and her sense of body image changed as she became a young adult.

It was when she joined the college that she started noticing her weight had increased over the years. She recalls that her weight was around 80 kg during her early years in college which she felt was a big size for a 52 girl of that age.

It never occurred to me until I joined a dance class that every single person in the class was a certain size and I didnt look like them. That triggered me, she recalls.

There was also another incident which happened in my own house. One day my cousin and I decided to weigh ourselves on our newly bought weighing machine. I was sure that my weight wouldnt be more than 55 kg but when I weighed 78 kg. I could not believe that I had gained weight as I was least bothered about it up until that point, she elaborates, adding, These two became the turning points in my life.

Radhika then went on to take extreme measures that resulted in unhealthy weight loss. I stopped eating food properly and starved myself to lose weight. There were days when I just ate an orange. Besides, I went for extreme exercise regimes like running for 20 km a day, that too without eating enough food. My weight dropped drastically from 80 kg to 48 kg. This led to a lot of health issues and also affected my period cycles, she says.

From that point onwards everything in my life started revolving around being thin or fat. I started lying to people that I had eaten when I hadnt, she adds.

The weight woes continued even after she moved out of her house to pursue her post-graduation. I continued the same drastic regime there and the fact that I was out of my house added to it, as I was deprived of good food too. I ate very little and deprived my body so much that on certain days when I would let go, I would stuff myself with food. It was just extreme [behaviour], either I would starve myself or eat like it was the last day of my life, she says.

Later, it was one of her college friends, who specialised in Psychology, who pointed out that she might be borderline anorexic. At that time, there were not many available resources like we have now on the internet. So, my friend made me read a few books on anorexia and I realised that I might have it. Thats when I understood its severity and also that what I was doing to myself was not right, she recalls, adding that this was a much-needed reality check.

She says that it changed her way of thinking and made her determined to do something about it. It took her a lot of effort and self-discipline to break out of her anorexic lifestyle. I was determined, I thought, if I have the willpower to starve myself for so many days then I can train my mind to be better for myself. Eventually, I started eating nutritious food and alongside I started working out, she adds.

By giving importance to fitness and nutrition Radhika says that she eventually found a balance in her life. In 2006, she moved to Mumbai after her studies and later got married to the love of her life.

When I got pregnant with my first child, I took it as an opportunity to eat everything I felt like. Gaining weight during pregnancy is normal and every mother faces it. I was confident that even if I gained a lot of weight, I could lose it easily after the delivery, she elaborates.

But post her delivery in 2018, Radhika realised that it wasnt as easy as she thought it would be. I thought I would start working out immediately and would be back in shape soon. But the reality was different. There was so much stress and anxiety as it was our first child. I started stress eating and gaining more weight. I didnt have the motivation to work out, says Radhika.

It took her around a year to start thinking about working out to get back to her healthy weight. So, she took up a 100-day fitness challenge on Instagram where she posted about her workout every single day. That challenge was an experiment that maybe if I put myself, I would be consistent and reach my goal. And it worked, she says.

When she had her second child in 2021, she says that it gave her a whole new perspective regarding body weight and fitness. I knew my body would change again and I didnt want to get stressed about it. So, I decided to eat healthily and take it as it came. After my delivery, I realised that it isnt the shape or size but the health and strength that mattered. Most importantly, I have to take care of my two children and for that, I need to stay fit and healthy, says Radhika, who now works out daily and aims to be consistent with it.

When she started sharing her workout routine on Instagram, her followers started writing to her asking for instructions. If you put your mind to it, anyone can do it. Of course, it isnt easy! But try to take that 30 minutes out of your life every day and do what works best for you, she advises.

I do hit the gym but there are days when I miss them. But on those days I make sure that I compensate for it by walking to work or ditching the lift and climbing the stairs, says Radhika.

She adds, Most importantly, it is the mindset that needs to change. Choosing fitness is a lifestyle change and a long-term goal. Its not a short sprint, but a marathon. It might take time but slowly you will see the changes.

Edited by Yoshita Rao

Read more:
First Overweight, Then Borderline Anorexic: How I Finally Chose Fitness Over Weight Loss - The Better India

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.

View original post here:
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.

See the original post:
How Eating Disorders and IBS Are Connected - Cosmopolitan

The ability to understand and acquire knowledge can be protected by following a healthy diet, regular exercise, vitamin D consumption and participating in social activities.

The ability to understand and acquire knowledge can be protected by following a healthy diet, regular exercise, vitamin D consumption and participating in social activities.According toAlzheimers Disease International, dementia starts to appear in 10 million people every year, and the number of people with dementia is only expected to increase. However, there are ways to improve brain health and prevent at least some of the complications that come with aging, dementia and similar conditions.

The University of Alabama at Birmingham Marnix E. Heersink School of Medicinewants to help patients learn more about the relationship between brain health and lifestyle through its Brain Health Initiative, established by clinics at theDepartment of Family and Community Medicine and theUABEvelyn F. McKnight Brain Institute.

Sameera Davuluri, M.D., assistant professor and medical director of the Family Medicine Clinic atUAB Hoover Primary Care, offers advice on how to maintain brain health.

Diet is a significant component that impacts health overall. According to Davuluri, certain diets good for the heart are also good for the brain

There is not a single food which is key to the brains health, and there is no evidence that eating or avoiding a single specific food can prevent cognitive decline, Davuluri said. However, patients should focus on a combination of healthy foods throughout the lifespan to strengthen their mind and body.

Following diets such as Mediterranean, Dietary Approaches to Stop Hypertension (DASH) and a combination of the two called MIND diet could help improve brain health. The MIND diet includes leafy green and other vegetables, berries, whole grains, fish once a week, poultry twice a week, beans, nuts and olive oil as a cooking fat. Moderate amounts of wine are permitted in both the Mediterranean and MIND diets.

Sameera Davuluri, M.D. (Photography: Julie Nicole Miller)Davuluri suggests remaining mindful of alcohol consumption, limiting pastries, processed foods, red meat, whole fat dairy and salt. She also suggests eating fish because it is the strongest factor influencing higher cognitive function and slower decline.

Diets high in monounsaturated and polyunsaturated fats are beneficial for improving brain health by decreasing the risk factors, such as stroke and heart disease, Davuluri said. There are no vitamins or supplements that have shown to prevent cognitive decline. Always talk to your primary care doctor as certain conditions and vitamin deficiencies (B12 and folate) that can cause cognitive decline are reversible. Its never too late to start a healthy diet and try to make small practical incremental changes that are sustainable.

Please talk to a primary care provider or visit Dietary Guidelines for Americans 2015-2022 for more specific recommendations about daily alcohol intake.

The Centers for Disease Control and Prevention states that regular physical activity is an important part of a healthy lifestyle, good not just for muscles and bones, but for the brain.

According to Davuluri, several studies link aerobic physical activity to improved cognition..

Most adults should get 150 minutes of moderate-intensity exercise per week. This can be broken down in 30 minutes per day, five days a week, Davuluri said. This does not have to happen in one stretch and happen only at a gym. Try to incorporate activities in your daily routine such as walking your dog, being physically active while watching TV, etc.

Engaging in social activities and community is good for brain health as well as mental health.

Social activities can reduce isolation and improve well-being, which in turn, improves cognition, Davuluri said. Keep up with your hobbies, try to learn something new, try to challenge yourself intellectually, such as solving crossword puzzles, learning a new language, etc. Get good sleep, have a daily routine, and focus on a healthy diet.

Vitamin D is a fat-soluble vitamin, available naturally in certain foods, fortified in others and as an over-the-counter supplement. When ultraviolet rays touch the skin, it is also produced within the body.

Vitamin D mainly promotes calcium balance within the body and helps with strengthening the bones, Davuluri said. It also has other roles, such as reduction of inflammation, modulation of immune function, etc. At this time, there is not enough information available to find any correlation between vitamin D levels and brain health.

Read more here:
Taking care of brain health and cognition is easy with these simple tips - University of Alabama at Birmingham

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.

See the article here:
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

Read the rest here:
Exercise Hacks for Getting a Fitter Body After 40, Expert Reveals Eat This Not That - Eat This, Not That