For those who work out, protein supplements are a part of their life. Protein intake may vary from person to person, but a diet is incomplete without it.

Medical researchers advise against protein supplements for an average person, because the amount of protein every person requires depends on factors like age, sex, health and activity level. Ideally, your daily food should provide you with the required protein, say Dr Sanjay Shah, general physician, Fortis Hospital, Mulund and Shweta Mahadik, clinical nutritionist, Fortis Hospital Kalyan.

But many sports trainers continue to push them on amateur athletes.

The question then arises of whether you need protein when you exercise, particularly when you try to build muscle through weightlifting or other forms of resistance training. The doctors answer in the affirmative. The process of building muscle involves causing damage to muscle filaments and then rebuilding them, and this requires more protein, they say.

Why do we need proteins?

Protein is an essential macronutrient made up of amino acids. These chain-like compounds can be broken apart and put back together in a nearly endless variety of patterns which are used to create different kinds of cells.

Your body can make some of these amino acids on its own, but not all of them. The complete proteins found in animal products are your best sources of the essential amino acids that your body cannot produce.

But keep in mind that you shouldnt consume extra protein. Dairy products are also high in protein, as are certain green leafy vegetables and legumes. Too much protein can put a strain on your kidneys, so if youre using protein supplements to lose or maintain weight without working out, you need to balance your diet with fresh fruits, vegetables, whole grains, healthy fats and 1-2 litres of water per day. Tofu, soya milk, lentils, chickpeas, pinto beans, almond milk, nuts and oil seeds like sunflower, pumpkin seeds, sesame seeds etc., are rich sources of protein for vegetarians and vegans, they explain.

Consuming proteins in the right way

A healthy individual needs 1g protein per kg body weight per day. When training, however, they need about a half gram of protein per pound of body weight.

If you want to slim down or need more protein in your diet, feel free to have a protein shake on your off-training days. For example, if you skip breakfast or have a meeting to rush to in the morning, drinking a protein shake can provide you with the energy needed to function optimally. These, however, cannot replace meals; their role is to supplement your diet only, the experts say.

The risk factor is that all food and beverages provide calories. Protein supplements in the form of shakes and bars are no exception. They work best when used as part of a training program since they fuel your muscles into growth and increase fat burning.

Keep in mind

The doctors say that incorporating protein supplements in your diet with no workout at all is not recommended. If you go overboard, you may end up gaining weight especially if you have a sedentary lifestyle. You may also develop hyperaminoacidemia (excess of amino acid in the bloodstream) with nausea and diarrhoea symptoms; other health concerns may include kidney problems. Extra intake will slow down the kidneys metabolism.

If you need to consume more protein, but you do not exercise, it is best to have natural sources of the macronutrient as mentioned above coupled with minimum exercising. Remember to keep the nutrition factor high, and the calorie counts low if you arent exercising to burn off extra calories.

For more lifestyle news, follow us: Twitter:lifestyle_ie|Facebook:IE Lifestyle| Instagram:ie_lifestyle

Read the rest here:
The protein count: Do you need supplements even if you dont work out? - The Indian Express

Sometimes your body notices things before your mind does: you might think youre so far away from the menopause that a hot flush is just a thing you can fake to get out of a boring situation, but your midriff knows better. Lucinda Meade, 57, is a physiotherapist and personal trainer. She has trained many clients through the menopause and says it tends to start with surreptitious weight gain around the middle, which they then cant shift. It may be accompanied by aches and pains in smaller joints, and an unappetising smrgsbord of mood changes, sleep changes, annoying visits to the GP to be given antidepressants.

All this makes perfect sense from a hormonal perspective, as another trainer, Sarah Overall, 51, describes: Oestrogen governs so many of your bodily processes, and one of the things its involved in is water regulation. Its a lot easier for tendons and ligaments and joints to become dehydrated. And that can also lead to a resurgence of old injuries. Plus, when your female hormones decrease, you go from having a gynoid shape, carrying fat on your hips and thighs, to android obesity, abdominal fat, which is a male shape.

But what are you supposed to do, fitness-wise? Should you power through the aches, pains and lethargy, or just give up on being fit until you are out the other side? Are there adjustments you can make to the way you exercise and eat? Can you make it any better by working up to it beforehand? Finally, are there any upsides to the menopause, or is it just an irksome creep towards death, only ameliorated by the fact that it happens to (half of) everyone?

Arj Thiruchelvam, a personal trainer who coaches elite athletes, says of this power-through or take-a-break dilemma: Always make the decision on a macro, rather than a micro, level. In macro terms, to give up exercise during your menopause would be a disaster as your muscle mass decreases with age at the rate of about 1% a year. For menopausal women, its much more substantial than that. You need muscle mass to protect your bones, not to mention, as Meade says, the fact that it decreases cell death, increases stem cells and decreases fat cells, which are a secretor of inflammatory markers. Ageing is all about chronic, low-level inflammation.

On a micro level, though, Thiruchelvam says, if youve had hot flushes throughout the night and not slept, its probably worth listening to your body and giving yourself a rest. Overall has a 10-minute rule: If I wake up and I dont feel like a workout, I think, Ill do 10 minutes and if I still feel rubbish, Im going to stop. Thats the biggest piece of advice I can give anyone 95% of the time youll feel fine after 10 minutes.

Its also important to have weekly rather than daily goals, and be flexible (mentally as well as physically): use your energy when you have it, rather than beating yourself up about the times you dont. This will mean prioritising yourself and flaking out of other obligations, but thats fine your oestrogens dropping, so hopefully youll be less of a people-pleaser, too.

Now all you have to do is completely change your perception of what kind of exercise you need and enjoy. Meade explains: A lot of women have done a lot of yoga and running and they really need to be coaxed into weight training. This will probably be different once millennials are menopausal, since they have a huge iron woman culture and are all over calisthenics (building strength using your own bodyweight). But women now in their late 40s and 50s will have had their formative years in the 1980s, when exercise was all about looking skinny and weight-training was unpopular. Younger readers may not believe it, but magazines were absolutely full of the perils of muscle-building, and how once youd given yourself huge beefy shoulders, thered be no going back.

But there is more than one way to skin this cat. Dancing, rock climbing, climbing trees, anything: find the thing that works for you, says Meade. But there must be some strength element. Elite athletes, being so body-literate, often notice sooner than the rest of us that something has to change. Jenny Stoute, 56, represented the UK in the Olympics in Seoul and Barcelona, taking bronze in the 4 x 400m relay, before she became Rebel, the Gladiator, in 1996. Her menopause started two years ago, and now she says she cant even jog. If I went out on the road, springing up and down, my hamstrings would be history. I know my lower back doesnt like too much impact. So Ill do weights and body-bearing stuff, go on the rower, go on the cross-trainer. To be fair, I dont really want to run 100 metres. I had my time. All I want to do is look after my body to the best of my abilities.

Its a really good idea to get ahead of this if possible. People go into the menopause like some ghastly blind date where you know its going to happen but you hope its going to be OK, Meade says. Everyone in their 40s should be thinking about getting themselves in tip-top shape so that when it happens, its as fine as it can be. Dont treat it like a lottery and dont wait until youre feeling crap and then try to make decisions in that state.

Besides strength training, what does this actually look like? Work on your diet, so that your blood sugar isnt fluctuating too much: this can stave off the worst of the hot flushes, and will also help with mood swings. Dont try a ketogenic diet but do use a protein calculator, as protein-rich meals can help in maintaining muscle mass. You might want to adjust your portion size to suit your reduced basal metabolic rate (this is the amount of energy you use at rest, doing basic tasks like breathing and keeping warm) or you might think, sod it, one thing at a time. Take vitamin D and calcium supplements, and omega-3s the first two for bone health, since the loss of oestrogen often causes osteoporosis, the third for mood.

Work on the dehydration, not just by gulping water when you remember but by learning to recognise your personal signs of being dehydrated, and figure out when in the day its at its worst. A lot of menopausal women say they suddenly have no tolerance for alcohol and start to see wine, especially, as a kind of kryptonite. But its essentially just that the concentration of alcohol in your blood is higher. Im not saying you have to drink just that, if you stay really well hydrated, maybe you can.

If you havent got a sympathetic GP, see a pelvic health physiotherapist. Your pelvic floor muscles weaken regardless of whether youve had children or not, so bladder control becomes an issue as well, Overall says. Trampolining is a famous no-no for the menopausal, but running can also highlight bladder-control issues. I personally wouldnt sweat it. Youre probably going to have a shower when you get home anyway. And thats not even the worst of it: A lot of women will have had untreated issues from childbirth and then the menopause hits, on top of maybe a tiny little prolapse vaginal atrophy is a nightmare, Meade says. Pilates, generally, and Kegels in particular will help. In addition, its a good idea to find out what your family history is, particularly with osteoporosis. The more likely you are to get it, the more important it is that you do the strength-building work that will protect your bones.

Everybody I speak to is of one mind on HRT: if it works for you, do it, and start as soon as you get symptoms dont wait until they are unbearable. There is a certain reticence about starting HRT, a misplaced stoicism, a sense that you only need it because youre weak. Most of the perceived risks of HRT are historical and have been substantially reduced by developments to the drug regimen; there is a negligible rise in the risk of breast cancer, for instance, with oestrogen-only HRT.

Menopause symptoms interact with one another in unhelpful ways: sleep deprivation because youre too hot doesnt help with the mood swings, and a low mood makes things look worse than they are. So many menopausal people, including fitness experts, take a harsh view of their changing bodies. The bloating is terrible, Overall says. People are looking at me for their fitness and I look like a Michelin man. Stoute says her own athletic past has made her more of a wreck. Anyone who used to be top of the tree in the sporting world is thinking, My whole body feels like its falling apart. Its almost like the fitter you are at your peak, the worse the other end becomes. I look her up on Instagram (@gorgeousfifties), and find she still looks incredible. Be kind to yourself sounds like a cliche, but its worth doing anyway.

And finally, is there anything good to be said for the experience? Meade delivers this rousing statement: Its a wake-up call. Youre likely to live until youre nearly 90. How do you want it to be? How do you want to feel? Make a plan for that. Its a reminder that you can make choices and change your life for the better. Dont be a victim; you can fix it. Im much fitter than I was before.

Overall agrees: Im not there yet, but friends whove come out the other side say its absolutely brilliant. You dont have to worry about periods any more, you dont have hormonal fluctuations, you feel great. Nobody has ever said to me, This is rubbish. I miss periods.

See the article here:
Work your muscles and rethink your diet: how fitness can help you through the menopause - The Guardian

Were not kidding about kids and Type 2 diabetes The youngest child ever diagnosed with Type 2 diabetes may be a 3-year-old who weighed 77 pounds and had a nutritionally bankrupt diet. Doctors provided nutritional education to the family and prescribed the toddler liquid metformin. The child increased physical activity, decreased caloric consumption and, in six months, had lost 25 percent of her body weight. Her blood glucose levels normalized, and she didnt need diabetes medication anymore.

We hope shes been able to maintain that healthful lifestyle. When kids get Type 2 diabetes, the consequences can be swift and severe.

The TODAY2 study, published in the New England Journal of Medicine, tracked kids with diabetes for 15 years. The researchers found that over time, 67 percent developed high blood pressure; 52 percent had seriously elevated triglycerides and lousy LDL cholesterol levels; 55 percent had diabetes-related kidney disease; 51 percent had eye disease; and 32 percent had nerve disease. After 10 to 12 years of living with diabetes, young adults in their 20s were suffering strokes, kidney failure, heart attacks and amputations.

Dont let this happen to your kids. Find play groups and after-school teams for them to join. Upgrade your familys nutrition eliminate drinks with added sugars or syrups, fruit drinks, simple carbs, processed meats and highly processed or fast foods. Your childrens future is in your hands. Reach out for help if you need a hand. And check out the American Heart Associations Daily Tips to Help Your Family Eat Better at http://www.heart.org and http://www.PTA.org for Family Resources.

Are you a bonehead? Baseball player Fred Merkle was the youngest player in the National League in 1908 when he committed an infamous base-running error. When heading for third, he failed to tag second base and eventually left the field thinking his team, the New York Giants, had won the game. That mistake nullified the victory, and the goof became known as Merkels Boner. The nickname Bonehead stuck with him throughout his 19-year career.

You dont want to be a bonehead. But, according to a new study in the Journal of Bone and Mineral Research, there is a definite association between what goes on in your bones and your head. When 1,741 women ages 65 and older were followed from 1997 to 2013, researchers found that cognitive decline during the first five years of the study was tied to more than a 16 percent increased risk of osteoporosis and fracture over the following decade.

It makes us think perhaps all the smart moves that protect against osteoporosis daily activity with aerobics (especially jumping) and weight-bearing exercise; a diet rich in plant-based calcium; supplemental vitamin D (most people are deficient); and not smoking turn out to be good for your brain health, too. And life habits that protect the brain not smoking, eating a plant-based, anti-inflammatory diet, walking 10,000 steps a day well, thats good for the bones.

So, bone up on what you need to do for good nutrition and exercise, and youll have a head start on enduring brain and bone health as you age.

Pasta-picking particulars Carbonara, alfredo, parmigiana the sauces that Americans slather over pasta are most often saturated-fat-laden, cheesy, creamy concoctions. And although we dont come close (no one does) to the 51 pounds of pasta each Italian downs annually, we consume about 20 pounds apiece. Even if every bite were topped with healthful marinara sauce, wed still be taking in more refined white-flour pasta than is good for blood sugar control or weight management.

So whats the smart pasta pick? Theres a whole pantry full to choose from:

Whole-wheat pasta retains most of its bran, which is loaded with thiamine, riboflavin, niacin, vitamin B6, potassium, magnesium and phosphorus. This pasta also delivers more than twice the fiber and iron of enriched refined pasta. Two ounces, uncooked (thats one serving) contains 8 grams of protein and 5.5 grams of fiber. Its great with hearty, steamed veggies tossed in garlic and olive oil.

Pasta made from lentils or black soybeans generally delivers a lot more protein than white or whole-wheat pasta. Two uncooked ounces of black soybean pasta has 25 grams of protein and 11 grams of fiber. Top with roasted veggies, grated ginger and a touch of toasted sesame oil.

Chickpea and other bean pastas are packed with fiber and delicate enough for refined sauces think Vietnamese and Thai. Chickpea pasta (2 ounces uncooked) contains 6 grams protein, 5 grams fiber.

Tip: Pasta made from corn or rice isnt a step up from refined white flour. Look on the labels for 100 percent whole grains, lentils or beans as the first or only ingredient.

Is chronic pain altering your personality? In 1985, when quarterback Joe Theismann had his fibula and tibia shattered by a tackle, it ended his NFL career a career in which hed suffered seven broken noses, a broken collarbone and broken hands and ribs. People would say that it was a tragedy but it was a blessing, he said. Id become somewhat of a self-absorbed individual and didnt really care much about a lot of things except myself. And ever since that day Ive tried to be a better person.

All that physical pain can make it difficult to be your best self. Thats been confirmed by a study in the European Journal of Pain seems that people with chronic pain have very low levels of the personality-influencing neurotransmitter glutamate in their frontal cortex, triggering emotional dysregulation and increasing anxiety.

If youre one of the 50 million Americans who live with chronic pain and the emotional changes it triggers, the good news is you dont need opioids for relief (whew!).

Non-opioid pain relievers: To handle chronic back pain or osteoarthritis, one study found that nonopioid medications deliver as much relief as opioids. Anti-seizure medications ease fibromyalgia pain; antidepressants can help with migraine; and NSAIDs and topical creams can soothe aching joints, muscles and some nerve pain.

Alternatives to medications: Massage, acupuncture and high-tech radiofrequency ablation and transcutaneous electrical nerve stimulation (TENS) also ease pain effectively.

Altered pain response: Pain causes tension, and that increases pain. An anti-inflammatory diet, and stress-reducing meditation, deep breathing and visualization, plus plenty of exercise can quiet the brains pain response center.

Enjoying your life-cycle On July 12 of this year, actress Rita Wilson took her husband Tom Hanks out for a bike ride to celebrate his 65th birthday. A great idea for many reasons including one we bet that Hanks, diagnosed with Type 2 diabetes in 2013, didnt know about.

It turns out that for folks with diabetes, cycling is one of the best ways to reduce the risk of heart woes and death. Researchers conducted a multicountry study that looked at almost 7,500 adults who had diabetes. Their study, published in JAMA Internal Medicine, found that doing some cycling is associated with at least a 24 percent lower rate of death from all causes, including cardiovascular disease, when compared with non-cyclists. And regular cycling (one to five-plus hours a week) over a five-year period is associated with at least a 35 percent lower risk of all-cause mortality when compared with noncyclists. This adds to the findings of an earlier Danish study that found a 40 percent decreased risk of mortality from regularly cycling to work.

There is one hazard associated with cycling that wed like to mention: not wearing a helmet. According to a study in the journal Brain Injury that analyzed 76,032 cycling mishaps from 2002 to 2012, 78 percent of adult cyclists who suffered head and neck injuries were not wearing helmets. So, make sure you have a top-quality helmet and then get out there or get an all-weather stationary bike and, diabetes or not, pedal your way to a longer, healthier life.

Mehmet Oz, M.D. is host of The Dr. Oz Show, and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into The Dr. Oz Show or visit http://www.sharecare.com.

Go here to read the rest:
Health tips from Dr. Oz and Dr. Roizen for 8-24-21 - The Dispatch - The Commercial Dispatch

The height of a childs biological parents can be a good indicator of how tall a child will be, as genetics play a prominent role in determining height. However, this can vary, and siblings with the same parents may all reach different heights. Other factors, such as biological sex, overall health, nutrition, sleep, and exercise, during developmental years all factor into height and growth.

The height a person reaches by adulthood can depend on the genes they inherit from their biological parents, although some factors may mean a child does not reach their full potential height.

Nutrition and overall health during childhood and adolescence also affect human growth and height. Over hundreds of years, the average human height has increased due to improved nourishment in children and a reduction in illness and infections.

This article explores methods people may use to predict height, factors that affect growth in children and adolescents, and when to speak with a doctor if growth becomes a concern.

A combination of genetics and external factors can affect how tall a child will grow.

Health experts believe that 80% of a persons height is genetic. This means the height of biological parents can be an indicator of a childs height, although this is not always a reliable predictor.

Siblings with the same parents can vary in height, and one child in the family may be taller or shorter compared to the rest of the family.

Other factors, such as nutrition, illness, or premature birth, can also play a part in height and growth and may prevent a child from reaching their full potential height.

Learn more about which factors can influence a persons height.

According to Johns Hopkins Medicine, people may wish to try the following formula for predicting how tall a child will be:

However, note that predictive methods such as these are not concrete, and a childs adult height could change depending on different factors.

Learn how to measure height accurately.

According to the Society for Endocrinology, people can usually expect the following average growth patterns in children and adolescents:

Learn about the signs and stages of puberty.

Most females will have a growth spurt in the year before they start their first menstrual period. Their feet and hands will likely increase in size first, followed by the rest of the body.

Female growth slows down after their first menstrual period, but females will usually still grow 12 in after this time.

According to health experts, males usually have a growth spurt in puberty 2 years after most females. The peak time of growth is before sperm develops, and males will grow about 9 cm a year. Males also usually have longer growth spurts than females.

According to the Society for Endocrinology, there is no set age for when males and females will stop growing. Once a person has gone through all the stages of puberty to reach adult development, their growth will slow down and stop.

Additionally, growth plates in the bones fuse together at this stage, meaning individuals will not grow any taller.

Learn about when male children might stop growing.

Learn about when female children might stop growing.

Adolescents go through puberty at different stages, so variations in growth spurts can be normal. In some cases, going through puberty at a slower rate can be due to an inherited pattern, known as constitutional delay.

If there is too much variation, such as a growth spurt not occurring or females not menstruating by the age of 16 years, then it is important to speak with a doctor for a checkup.

In some cases, unusual growth or development in a young person may be the result of an underlying medical condition, such as:

Treating the underlying condition may help improve growth. In the case of a growth hormone deficiency, people may need treatment with artificial growth hormone.

Although genetics largely determine a persons height, proper nutrition is an important factor in healthy growth and development for children and adolescents.

According to the Academy of Nutrition and Dietetics, a balanced and nutritious diet for healthy growth and development includes:

According to a 2018 study, both exercise and good sleep can help increase height, as they elevate the release of growth hormones.

Sometimes, children or adolescents may face peer pressure or bullying for being a different height than those around them. This can lead to feelings of inadequacy, anxiety, or depression.

The American Academy of Child and Adolescent Psychiatry provides the following advice for parents and caregivers to help young people deal with peer pressure:

Learn more about teen anxiety and depression.

How tall a child or teenager will grow largely depends on the genes they inherit from their biological parents.

Good nutrition, exercise, and sleep also all play an important role in healthy growth and development. Illness, infection, or premature birth may all affect whether a child reaches their potential full height or not.

In most cases, young people will not be able to have much impact on their height other than living a healthy and balanced lifestyle. In some cases, children or adolescents may have a deficiency in growth hormone, which may require medical treatment to resolve.

If a child or adolescent is not growing or developing as expected for their age and biological sex, misses a growth spurt, or females do not have their first period by 16 years, then individuals can consult with their doctor for a checkup.

Follow this link:
How tall will I be? A guide for parents and children - Medical News Today

When it comes to longevity, much of the focus has been on the foods you eat and the best types of exercise. For good reason too - regular exercise and eating well can slash your risk of chronic disease, namely heart disease, which claims millions of lives each year. However, there are other lifestyle habits that contribute to longevity and research suggests they should not be overlooked.

Specifically, the researchers sought to determine the extent to which social relationships influence risk for mortality, which aspects of social relationships are most highly predictive, and which factors may moderate the risk.

Data were extracted on several participant characteristics, including cause of mortality, initial health status, and pre-existing health conditions, as well as on study characteristics, including length of follow-up and type of assessment of social relationships.

Drawing on 148 studies, the researchers put a 50 percent increased likelihood of survival for participants with stronger social relationships.

This finding remained consistent across age, sex, initial health status, cause of death, and follow-up period.

DON'T MISS Heart disease: Five symptoms to look for[INSIGHT] Cancer combination: Two exercises may reduce risk of death[TIPS] How to live longer: Five habits that promote longevity[ADVICE]

Significant differences were found across the type of social dynamic evaluated.

For example, the association was strongest for complex measures of social integration.

In contrast, the outcomes were poorest for those living alone.

The result is not entirely surprising.

Although its hard to measure social isolation and loneliness precisely, there is strong evidence that many adults aged 50 and older are socially isolated or lonely in ways that put their health at risk.

The Centres for Disease Control and Prevention (CDC), cite a number of studies found that tie social isolation to poorer health outcomes.

In one study, social isolation significantly increased a persons risk of premature death from all causes, a risk that may rival those of smoking, obesity, and physical inactivity.

In another, social isolation was associated with about a 50 percent increased risk of dementia.

What's more, poor social relationships (characterised by social isolation or loneliness) was associated with a 29 percent increased risk of heart disease and a 32 percent increased risk of stroke.

Other evidence suggests loneliness is associated with higher rates of depression, anxiety, and suicide.

Furthermore, loneliness among heart failure patients was associated with a nearly four times increased risk of death, 68 percent increased risk of hospitalisation, and 57 percent increased risk of emergency department visits in one study.

"Your doctor can assess your risk for loneliness and social isolation and get you connected to community resources for help, if needed," notes the CDC.

See the rest here:
The habit that may increase your chances of longevity by 50% - its not exercise or diet - Express

That's even though many cheap and easy treatments exist -- from healthier diet and exercise to pills that safely lower blood pressure using a variety of mechanisms.

"We used data from 1990 to 2019 on people aged 30-79 years from population-representative studies with measurement of blood pressure and data on blood pressure treatment," the global team, led by Majid Ezzati, a global health specialist at Imperial College London, wrote.

"We defined hypertension as having systolic blood pressure (the top number of a blood pressure reading) 140 mm Hg or greater, diastolic blood pressure (the bottom number of a reading) 90 mm Hg or greater, or taking medication for hypertension."

The researchers looked at data covering 184 countries. The number of people with high blood pressure doubled from 648 million in 1990 to nearly 1.3 billion by 2019, they found.

"Policies that enable people in the poorest countries to access healthier foodsparticularly reducing salt intake and making fruit and vegetables more affordable and accessiblealongside improving detection by expanding universal health coverage and primary care, and ensuring uninterrupted access to effective drugs, must be financed and implemented to slow the growing epidemic of high blood pressure in low- and middle-income countries," Ezzati said in a statement.

Many high-income countries, including Canada, Switzerland, the UK and Spain reported their numbers of people with hypertension at all-time lows, but low- and middle-income countries such as Paraguay and central European countries including Hungary, Poland, and Croatia had high rates. Canada and Peru had the lowest rates of high blood pressure. "Hypertension prevalence was highest throughout central and eastern Europe, central Asia, Oceania, southern Africa, and some countries in Latin America and the Caribbean," the team wrote.

Overall, just under a third of men and women globally ages 30 to 79 had high blood pressure, the study found.

"The pandemic of cardiovascular disease has received less attention in the last 18 months but reflects concerning worldwide trends in unhealthy lifestyle choices such as high fat, sugar, salt and alcohol intake, sedentary lifestyles with avoidance of exercise, and smoking, all of which lead to higher blood pressure and bad cholesterol levels that cause damage to the blood vessels that supply the heart and brain," said Robert Storey, a professor of cardiology at the University of Sheffield who was not involved in the study.

See the original post here:
Number of people with high blood pressure has doubled globally, large study finds - CNN

Visceral fat lurks within your abdominal cavity, neighbouring important organs such as the liver, stomach, kidneys, and intestines. The belly fat has been linked to an increased risk of chronic conditions, such as type 2 diabetes, high blood pressure and heart disease. Fortunately, you can beat the belly fat into submission by improving your diet.

One study found that for every 10-gram increase in soluble fibre eaten per day, visceral fat was reduced by 3.7 percent over five years.

Ten grams of soluble fibre can be achieved by eating two small apples, one cup of green peas and one-half cup of pinto beans; moderate activity means exercising vigorously for 30 minutes, two to four times a week, said Kristen Hairston, M.D., assistant professor of internal medicine at Wake Forest Baptist and lead researcher on the study.

In addition, increased moderate activity resulted in a 7.4 percent decrease in the rate of visceral fat accumulation over the same time period.

For the study, published in the journal Obesity, researchers examined whether lifestyle factors, such as diet and frequency of exercise, were associated with a five-year change in abdominal fat of African Americans and Hispanic Americans; populations at a disproportionately higher risk for developing high blood pressure and diabetes and accumulating visceral fat.

DON'T MISS How to live longer: The cholesterol-lowering fruit[ADVICE] The 'top' five Covid symptoms in vaccinated[INSIGHT] Type 2 diabetes: Best time of the day to exercise[TIPS]

At the beginning of the study, which involved 1,114 people, the participants were given a physical exam, an extensive questionnaire on lifestyle issues, and a CT scan, the only accurate way to measure how much subcutaneous (the fat you can pinch) and visceral fat the participants had.

Five years later, the exact same process was repeated.

Researchers found that increased soluble fibre intake was associated with a decreased rate of accumulated visceral fat, but not subcutaneous fat.

"There is mounting evidence that eating more soluble fibre and increasing exercise reduces visceral or belly fat, although we still don't know how it works," Hairston said.

"Although the fibre-obesity relationship has been extensively studied, the relationship between fibre and specific fat deposits has not. Our study is valuable because it provides specific information on how dietary fibre, especially soluble fibre, may affect weight accumulation through abdominal fat deposits."

According to Bupa, "combining resistance (strength) exercise and cardiovascular exercise is ideal" for burning the belly fat.

The health body continued: "Resistance exercises are a great way of helping you to maintain your muscle mass and your glucose metabolism (the way your body processes sugar and uses it for fuel), which are important for managing your weight."

As it reports, resistance training has also been shown to reduce fat around your tummy area.

According to the NHS, you should do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days a week.

You should also do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week, advises the health body.

Moderate activity will raise your heart rate, and make you breathe faster and feel warmer.

Vigorous intensity activity makes you breathe hard and fast.

Follow this link:
How to lose visceral fat: Four cheap and simple ways to burn belly fat in the 'long run' - Express

Cardiometabolic diseases are the number one cause of death in the world. Cardiometabolic diseases are a group of common but often preventable conditions including heart attack, stroke, diabetes, insulin resistance and non-alcoholic fatty liver disease. Reducing your risk of developing cardiometabolic diseasesis therefore a key ingredient to achieving longevity.

A study published in The American Journal of Clinical Nutrition aimed to investigate the association of diet quality with cardiometabolic diseasefree life expectancy between ages 50 and 85.

Researchers assessed the relationship between the health outcomes of 8041 participants of the Whitehall II cohort study (an interdisciplinary study of ageing) and adherence to the Alternative Healthy Eating Index 2010 (AHEI-2010).

The AHEI-2010 is based on 11 components: six components for which the highest intakes were supposed to be ideal (vegetables, fruit, whole grains, nuts and legumes and polyunsaturated fats), one component for which only moderate intake was supposed to be ideal (alcohol), and four components for which avoidance or lowest intake were supposed to be ideal (sugar-sweetened drinks and fruit juice, red and processed meat, trans-fats, and sodium).

Each component was given a minimal score of 0 and a maximal score of 10.

READ MORE:How to live longer: The simple and free daily habit thats linked to a longer lifespan

A higher score represented a healthier diet.

Cardiometabolic diseasefree life expectancy was defined based on the years without these chronic diseases.

The number of cardiometabolic diseasefree life-years after age 50 was 23.9 years for participants with the healthiest diet, that is, a higher score on the AHEI-2010, and 21.4 years for participants with the unhealthiest diet.

The association between diet quality and cardiometabolic diseasefree life expectancy followed a doseresponse pattern, meaning the more participants adhered to the dietary pattern, the greater the benefits.

DON'T MISS How to live longer: The cholesterol-lowering fruit[ADVICE] The 'top' five Covid symptoms in vaccinated[INSIGHT] Type 2 diabetes: Best time of the day to exercise[TIPS]

What's more, the finding was consistent across occupational position, body mass index (BMI), physical activity level, and smoking habit.

"Healthier dietary habits are associated with cardiometabolic diseasefree life expectancy between ages 50 and 85," the researchers concluded.

Cutting back on saturated fat is key to living a long life.

Saturated fat is the kind of fat found in butter, lard, ghee, fatty meats and cheese.

"To reduce our risk of ill health from inactivity, we are advised to exercise regularly, at least 150 minutes a week, and reduce sitting time," advises the NHS.

According to the health body, sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.

"Many adults in the UK spend around nine hours a day sitting," it adds.

"This includes watching TV, using a computer, reading, doing homework, travelling by car, bus or train but does not include sleeping."

See the rest here:
How to live longer: The diet linked to a disease-free life expectancy past the age of 50 - Express

Whether she's lighting up the stage as a member of the Pussycat Dolls or bringing her signature enthusiasm to The Masked Singer, Nicole Scherzinger has a seemingly endless font of energy. It's not just her dedication to her craft that keeps her in such good spirits (and great shape), howeverthe star relies on a tough workout routine to ensure she's ready to always bring her A-game to her devoted fans. In a new video, a bikini-clad Scherzinger reveals the exercise routine that keeps her so fit. Read on to discover the star's exact workout. And for more on how your favorite stars stay in amazing shape, Khloe Kardashian Reveals Her Exact Butt and Abs Workout.

On August 21, Scherzinger showed off her grueling workout routine to fans in a new Instagram video. In the clip, a bikini-clad Scherzinger can be seen doing a series of lunges and overhead dumbbell presses. She follows this with a quick workout on a stationary bike, after which she completes a series of yoga-inspired moves on a weight bench. A dancer at heart, Scherzinger rounds out her routine with some twerking on all fours. "I don't danceI WERK," she captioned the clip.

For more on how A-listers really shape up, These Are the Exact Foods Ciara Ate to Lose 39 Pounds.

Intense weight-bearing workouts aren't the only way Scherzinger stays fit, however.

In June, the multihyphenate star revealed that she makes dance-based workouts a priority, too. In a clip posted to her Instagram, Scherzinger showed off some Latin dance-inspired movesand once again, ended things with a little twerking. "I mean, I heard that dancing and laughing gives you better abs than crunches anyway?" she captioned the video.

It's not her commitment to exercise alone that keeps Scherzinger in such amazing shape. The Masked Singer judge revealed that when she's trying to shed a few pounds, she incorporates intermittent fasting into her routine.

"When I'm really watching my weight, I refrain from eating late at night," she revealed to People.

While Scherzinger admitted in her People interview that her diet is largely healthy and plant-based, she doesn't deprive herself of treats, either.

"When I'm going to indulge, I love pasta, pizza, I love Mexican with lots of cheese. I love French fries, or [chips]," she revealed in a 2019 interview with Women's Health. For more on how your favorite stars stay fit, Chris Hemsworth's Trainer Reveals His Exact Workout Plan, and for the latest celebrity health and fitness news delivered to your inbox, sign up for our newsletter!

Visit link:
Nicole Scherzinger Reveals Her Exact Workout Routine in New Bikini Video | Eat This Not That - Eat This, Not That

The COVID-19 pandemic forced many of us to isolate and disrupted our usual routinesespecially those related to exercise. If you haven't resumed regular physical activity, a new study might make you want to get back on the horse (or bike, as it were). It found that being inactive has a potentially very serious consequence. Read on to find out moreand to ensure your health and the health of others, don't miss these Sure Signs You Have "Long" COVID and May Not Even Know It.

According to the study published in the journal Stroke, people younger than 60 who reported sitting for eight or more hours dailyand not being otherwise physically activewere seven times more likely to have a stroke than people who were sedentary for less than four hours and got at least 10 minutes of exercise every day.

Researchers looked at the health data of 143,000 adults registered with the Canadian Community Health Survey, which tracked participantsall 40 years and older, with no prior history of strokefor an average of 9.4 years.

"Sedentary time is increasing in the United States and Canada," said lead study author Dr. Raed Joundi of the University of Calgary. "Sedentary time is the duration of awake activities that are done sitting or lying down. Leisure sedentary time is specific to the sedentary activities done while not at work. It is important to understand whether high amounts of sedentary time can lead to stroke in young individuals, as a stroke can cause premature death or significantly impair function and quality of life."

"Sedentary time is thought to impair glucose, lipid metabolism and blood flow, and increase inflammation in the body," Joundi told CNN. "These changes, over time, may have adverse effects on the blood vessels and increase the risk of heart attack and stroke."

RELATED: Signs You're Getting One of the "Most Deadly" Cancers

"Physical activity has a very important role in that it reduces the actual time spent sedentary, and it also seems to diminish the negative impact of excess sedentary time," said Joundi.

The American Heart Association recommends that adults should get at least 150 minutes of moderate-intensity physical activity, or 75 minutes of vigorous activity, each week.

Joundi told CNN that ideally, that activity is done for more than 10 minutes at a time. "Activities are considered moderate intensity when you are exercising enough to raise your heart rate and break a sweat, such as brisk walking or biking." Examples of vigorous activity include running, rowing or swimming.

RELATED: The #1 Cause of Alzheimer's, According to Science

Other studies have found that 10 risk factors are associated with 90% of strokes, Joundi said, so "90% of strokes could in theory be avoided if all of these risk factors were removed in a population." They are:

"Improving physical activity is only one important component of stroke risk reduction, together with a nutritious diet, smoking cessation, and diagnosing and treating conditions like high blood pressure and diabetes," said Joundi. And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

View original post here:
Never Do This or Risk a Stroke, Says New Study | Eat This Not That - Eat This, Not That