Key Takeaways

Ultra-processed foods are bad for the brain

The more you eat these foods, the higher your risk of cognitive problems and stroke, researchers report

Less processed foods were associated with lower risk of brain problems and stroke

THURSDAY, May 22, 2024 (HealthDay News) -- Ultra-processed foods are bad for more than your waistline: New research shows they seem to raise the risk of stroke and dementia-related memory or thinking problems.

A 10% increase in the amount of ultra-processed foods a person eats is associated with a 16% higher risk of cognitive problems, researchers found.

Likewise, greater intake of ultra-processed foods is linked to an 8% increased risk of stroke, results show.

Our findings show that the degree of food processing plays an important role in overall brain health, said researcher Dr. W. Taylor Kimberly, a critical care neurologist with Massachusetts General Hospital in Boston.

Ultra-processed foods typically are factory-made fare containing high levels of sugar, fat and salt. Theyre a patchwork of ingredients, additives and preservatives engineered for flavor and shelf-life.

Examples include chicken nuggets, frozen meals, hot dogs, canned soups, potato chips, soft drinks, sugary breakfast cereals, ice cream, packaged breads, and condiments like ketchup and mayonnaise.

Ultra-processed foods already have been linked to an increased risk of heart disease, obesityand type 2 diabetes, the Cleveland Clinic says.

For this study, published May 22 in the journal Neurology, researchers compared intake of ultra-processed foods to that of unprocessed or minimally processed foods like vegetables, fruits and simple cuts of beef, pork and chicken.

While a healthy diet is important in maintaining brain health among older adults, the most important dietary choices for your brain remain unclear, Kimberly said.

Researchers recruited more than 30,000 white or Black people ages 45 or older, and had them fill out questionnaires about what they typically eat or drink.

Researchers used the responses to calculate how much ultra-processed foods were in each persons daily diet, compared to healthier options.

About 14,000 participants were then tracked over an average 11 years for cognitive decline, and more than 20,000 for stroke.

We found that increased consumption of ultra-processed foods was associated with a higher risk of both stroke and cognitive impairment, Kimberly said in a journal news release.

On the other hand, eating unprocessed or minimally processed foods was linked with a 12% lower risk of brain problems and a 9% decreased risk of stroke.

Ultra-processed foods had an even greater effect on Black participants, increasing their risk of stroke by 15%.

More research is needed to confirm these results and to better understand which food or processing components contribute most to these effects, Kimberly said.

More information

The Cleveland Clinic has more on ultra-processed foods.

SOURCE: American Academy of Neurology, news release, May 22, 2024

Ultra-processed foods are bad for your overall health, including your brain health.

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Ultra-Processed Foods Could Be Harming Your Brain - themoorecountynews.com

Fitiquity Gym has just celebrated their 4 year anniversary in Burbank and is kicking off the summer with a Health and Fitness Parking Lot Event on June 1st.

The gym which was recently named Best Boxing Gym in the 2024 myBurbanks Best Contest, has a full size boxing ring and bag area. Fitiquity is also a full service gym that includes updated cardio equipment, weight-training equipment and free weights, a spacious aerobics room, and a spin room with state-of-the-art bikes.

The family-owned gym is celebrating their 4 years in Burbank with a Health & Fitness Parking Lot Event on June 1st from 10:00am to 2:00pm and will have everything from demo classes, food trucks, fit tests, health and wellness vendors, samples, gym tours, fitness competitions, giveaways and prizes, and much more.

Class demos will be happening every half hour inside the gym so guests can take a peek at their bootcamp, spin, boxing and trampoline classes. Inside the ring, boxing coach JP will be working on the mitts, and entering people in a chance to win a set of boxing gloves.

At 12:00PM, try your luck in their fitness competition for a chance to win a month membership or free personal training sessions. Competitions include the longest plank, the most pull ups, and the most push ups.

Fitiquity will have a DJ getting the crowd pumped, a fit area to workout at within the parking lot, and will be doing gym merch and membership giveaways all throughout the day.

Other things youll find at the Fitiquity Health & Fitness Parking Lot Event.

Fitiquity Gym is located at 2010 N Hollywood Way. If you are interested in trying to gym prior to the event, go to their website http://www.fitiquity.com to claim a free three day guest pass.

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Fitiquity Gym to Hold Health & Fitness Parking Lot Event on June 1st - MyBurbank.com

THURSDAY, MAY 23, 2024 (HealthDay News) -- A second case of bird flu has been detected in another dairy worker, this time in Michigan, U.S. health officials reported Wednesday.

The first case was reported in a dairy worker in Texas in early April.

Officials said the Michigan individual, who only experienced mild symptoms, contracted the H5N1 virus after being exposed to infected livestock, the U.S. Centers of Disease Control and Prevention said in a news release.

"While a nasal swab from the person tested negative for influenza in Michigan, an eye swab from the patient was shipped to CDC and tested positive for influenza A[H5] virus, indicating an eye infection," the agency said. As in the Texas case, the patient only reported eye symptoms.

"While its not known exactly how eye infections result from avian influenza exposures, it may be from contamination of the eye[s] potentially with a splash of contaminated fluid, or touching the eye[s] with something contaminated with A[H5N1] virus, such as a hand," the CDC added.

"Given the high levels of A[H5N1] virus in raw milk from infected cows, and the extent of the spread of this virus in dairy cows, similar additional human cases could be identified," the agency added.

Still, this latest case doesn't suggest that bird flu is widespread in people, officials said, adding that the risk to the general public remains low.

This virus is being closely monitored, and we have not seen signs of sustained human-to-human transmission at this point, Dr. Natasha Bagdasarian, Michigans chief medical executive, told the New York Times.

The case suggests that as more herds are infected, farmworkers continue to bevulnerable to bird flu infection, however. This case was not unexpected, CDC Principal Deputy Director Dr. Nirav Shah told the Times.

In the meantime, the agency recommends that all health workers collect both nasal and eye swabs from people exposed to the virus. This is why making sure samples are taken in full compliance with CDC guidelines is really important, Shah noted.

Veterinarians have reported that some farmworkers have developed flulike symptoms, but few farmers and farmworkers have agreed to be tested for the cause. As of Wednesday, the CDC had tested only about 40 people, agency officials told the Times.

We found this case because we were looking for this case, and we were looking for it because we were prepared, Shah stressed.

The virus has beendetected in 52 dairy herdsin nine states, according to the U.S. Department of Agriculture, but the outbreak is thought to be much more widespread. Meanwhile, the U.S. Food and Drug Administration has found traces of the virusin 20 percentof dairy products sampled from grocery shelvesin 17 states.

During the outbreak, the virus hasacquired dozensof new mutations, including some that may make it more more able to spread between species.

To prepare for the possibility of more cases, federal agencies have begun to fill and finish approximately 4.8 million doses of a vaccine that is well matched to the circulating strain of H5N1, officials told the Times.

More information

The CDC has more on bird flu in humans.

SOURCES: U.S. Centers for Disease Control and Prevention, news release, May 22, 2024; New York Times

A second human case of bird flu connected to an outbreak in dairy cows has been confirmed in Michigan.

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CDC Reports Second Dairy Worker Infected With Bird Flu - themoorecountynews.com

Weve all heard the proverb, It takes a village to raise a child. But what does that mean for modern parents, who are so often siloed from the people that once provided essential support? In ELLEs It Takes a Village series, were exploring the intersection of parenthood and community, including the costly services that have sprung up in the villages wake and the many resources still available for birthing people. As Cleo Wade wrote in an original poem for this series: Big love (the kind that changes the world) is group work, always.

In the middle of my first pregnancy, I went for an anatomy scan that nearly everyone gets at the 20-week mark. Mothers tend to be nervous and excited for this momentwhile you get to see your baby, the scan also checks whether everything is working well. At mine, my doctor told me matter-of-factly, Your baby is measuring small. She put me on bed rest for the remainder of my pregnancy. I was terrified, but I knew there was somebody I could invite onto my team who could help me through.

As I sat home 24/7, waiting for my baby to grow like an incubator, I used the time to research and interview doulas. Once I hired our doula Karla, she quickly made all the difference. Every time I was anxious about something being wrong with my baby or fearful something would go wrong with the birth, she not only reassured me but equipped me with knowledge to empower myself and my growing family. Because of her, I found I was one of the only people at my new-mom support groups who was satisfied with her birth experience.

After the birth, I remember my husband cradling our daughter and asking, What if Karla had not been there? I shuddered at the thought. Not only did it change the course of my lifeI made a career change and became a doula myselfbut I also promised myself I would never give birth without a doula again. Three children later, I havent. Turns out support isnt a luxury for birthing people; its a necessity.

And while doulas can provide one kind of support, there are other low-cost and no-cost options available to assist in anyone in their birthing experience. Finances are a common stressor for many people preparing to have a baby; it can often feel like youre bleeding money. But in the doula world, we try our best to connect people with services and resources that make a massive difference and require a relatively low financial investment. The guide below contains some of my favorite resources for people having babies, so you can get the care you need and deserve.

Owned by postpartum doula Kimberly Bepler,

Be Her Village is a modern-day (and arguably more helpful) alternative to your typical baby registry. You can register for funds to pay for your doula, childbirth education, pelvic floor physical therapy, lactation support, mental health support, and more. Parents-to-be add the services they want to their registry, and friends and family send money directly to the new parents using Be Her Villages unique cash registry. You dont need another bottle washer or crib sheet; you need help, and Be Her Village assists your community in optimizing support for you.

Chocolate Milk Caf is an organization dedicated to providing care to families of African descent. Founded by nurse and breastfeeding educator Hakima Tafunzi Payne, it hosts lactation support groups across 11 states and Canada, providing direct counseling and advocacy for Black families.

Bookmark this website for 24/7 news on all things birthing, from fertility to motherhood. Expectful is a health and news hub that shares articles, provides nutritional advice, and even has a meditation app. There are great first-person articles from women in the Expectful community that discuss everything from sharing the joy of a positive pregnancy test to birthing plans gone wrong.

Pediatrician, Stanford professor, and breastfeeding expert Dr. Jane Morton founded First Droplets to draw attention to the first hours and days after a baby is born. She describes this as a critical period for making milk for your baby. Visit the website for videos and Q&As about milk production before and after the babys arrival and how to make it all work.

JustBirth Space specialists provide free virtual perinatal support to individuals worldwide throughout pregnancy, labor and birth, postpartum, and beyond. Specialists are available for support and respond to your messages between 8 A.M. and 10 P.M. ET. They aim to center the experiences of BIPOC individuals, affirm LGBTQIA2+ communities, and support all birthing people on their journeys. Look at these specialists as your expert guides to all things related to maternal health.

Founded by Kelly Bonyata, an international board certified lactation consultant, Kellymom is a treasure trove of free information about breastfeeding and all of the things that go along with itincluding pumping, soothing babies, going back to work, pain, and more. Its the perfect place to do your middle-of-the-night Googling.

La Leche League is one of the longest-running breastfeeding support organizations in the world. Trained volunteer leaders in over 80 countries are available for free lactation support via phone and text, with many available to meet in homes or hospitals. Leaders also run support groups to promote mother-to-mother connection and education. Support group topics are designed to teach participants why and how to breastfeed, how to troubleshoot problems that come up, and how to start solids and wean from breastfeeding. Use the Leader/Group Locator map on the website to find the nearest options for support near you.

U.K.-based app MasterClass in Childbirth brings childbirth education to your fingertips. Its designed to guide and support you in every stage of your maternal health: pregnancy, labor, birth, and beyondall for free!

MotherToBaby provides evidence-based information about medications and other exposures during pregnancy and while breastfeeding. Browse the easy-to-read resources, which are available in English and Spanish.

Pampers offers more than just diapers. Through its site, it provides a free, nine-part birth and postpartum class. This series takes you from prenatal check-ups to newborn care and everything in between via short, thorough videos.

You dont need to hire a personal trainer to have a healthy and fit pregnancy. Created by prenatal and postnatal fitness instructor and yoga and pilates teacher Jessica Pumple, the Pregnancy and Postpartum TV YouTube channel has free workouts, childbirth education videos, and steps for support with recovery.

Prenatal Yoga Center serves the perinatal community by offering yoga, childbirth education, and parenting preparation classes. You can watch free prenatal videos at your convenience. Whats more, the center also has a podcast and an educational blog.

Ritual Movement is designed to support birthing people in recovering their pelvic floor after birth. The site provides free videos for pelvic floor health and strength by occupational therapist Cait Van Damm, founder of Ritual Pelvic Health.

Is your labor going on for an extra-long time? For people experiencing this frustration (hey, maybe even you, right now!), this 90-minute circuit is designed to help naturally induce labor or move along a labor that seems to no longer be progressing. This group of positions does not hurt a baby that is already lined up correctly. The circuit is free, and the site provides pictures and steps to help instruct you on how to do the exercises correctly.

WIC is the Special Supplemental Nutrition Program for Women, Infants, and Children from the U.S. Department of Agriculture. To be eligible for WIC, families must have an income at or below a threshold set by their state; you can then see a breastfeeding counselor for direct coaching, take a class, visit a WIC office, or browse online resources to learn more about how to breastfeed successfully.

Birthsmarter offers award-winning online childbirth educational tools. You can choose between live and on-demand classes, ranging from $45 to $295, but to make its resources truly inclusive and accessible to all families, Birthsmarter offers pay-what-you-can and pay-it-forward pricing throughout the site. If you have access to disposable income or generational wealth, consider contributing to the community fund to help Birthsmarter serve families with limited resources.

Evidence Based Birth provides information about childbirth for families, communities, and professionals, designed to help you make informed choices. You can access free resources via the sites blog, podcast, and informative e-mail list. Evidence Based Birth also offers childbirth classes around the U.S., including Puerto Rico. There are options for virtual classes that will pair you with classmates who live near you. Its recommended that you look for a date that starts between 26 and 28 weeks of pregnancy, but if you are already closer to your birth, fear not: you can also check out the Advanced Classes options. Prices start at $300, but they also accept Health Savings Accounts (HSA) and Flexible Spending Account (FSA) payments.

As a former teacher, doula, and lactation consultant, I founded Go Milk Yourself to take the stress out of feeding babies. Check out the website for insurance-covered or low-cost lactation support offered via telehealth; take my signature course on Hand Expression (getting milk out with your hands instead of a pump); and follow @go_milkyourself on Instagram for resources designed to help you feed your baby on your terms. Options range from free to $150.

For a monthly fee of $9, One Huddle will invite you to a Slack group to ask unlimited questions, get expert answers in 24 hours, and search through Q&As from other parents. When you ask questions in the community, you not only get answers from vetted, certified support experts ready to answer all your new-parent questions, but you also get shared experiences from parents who are in the same boat.

Share the Drop is a free app founded by yoga teacher and doula Kelly Cox that connects mothers with excess breast milk to mothers in need of milk for their babies. Its free for donors and $9.99/month for recipients (with the fee waived for SNAP and WIC recipients).

Spinning Babies helps expectant mothers optimize the babys position in the womb. Learn techniques for comfort in pregnancy and smoother progress in childbirth. Renowned midwife Gail Tully offers practical work for your body to give birth naturally. The Parent Class digital download costs $26.95 and earned five stars from over 50 reviews.

The Educated Birth provides digital and physical resources, including online courses, for an empowered birthing experience. This is great for first-time parents, birthing people having another child, low-intervention births, cesarean births, or vaginal birth after cesarean delivery. Prices range from $19 to $249; the mindful pregnancy workbook costs $34.

VBAC Facts provides evidence-based information about vaginal birth after cesarean delivery (a.k.a. VBACs). The site offers free resources and paid programs, beginning at $299 for the Essential Package, a six-hour program broken into 30 bite-size lessons. A sliding scale is available for BIPOC women and birthing people, and once you pay for the course, you have lifetime access.

Founded by Elaine Welteroth, BirthFund had its inaugural launch, providing $10,000 to 10 single women to help support their birthing journeys. Founding family funders, who each gave $10,000, include Kelly Rowland, Savannah James, Serena Williams, Karlie Kloss, and more. While funds have been given out for 2024, visit the website for more information.

Grant founder Emma Johnson was raised by a single mother and raised two children on her own after her husband left. Defying the odds, she built a full, financially secure life for herselfand dedicated her career to helping other single moms do the same. She runs the website Wealthy Single Mommy, which offers free resources for single moms, as well as dating, money, and co-parenting advice. Through her Kickass Single Mom Stimulus Grant, Johnson gives $500 a month to a single mother, no strings attached.

Pregnant or recently postpartum families living in New York City, Miami, Los Angeles, Atlanta, New Orleans, and Washington, D.C. can apply to receive doula services through Love Delivereds grant program, powered by Mama Glow Foundation and the hair care company Carols Daughter.

See more here:
Pregnancy, Birth, and Postpartum: Your Guide to Accessing Free and Low-Cost Care - ELLE

Exercise is vital for everyone, but it holds particular significance for the elderly. As we age, the likelihood of neurodegenerative disorders increases, making an active lifestyle even more crucial. Staying active not only enhances our physical well-being but also significantly boosts our mental health. This is especially important for those facing conditions like dementia and Parkinsons. By embracing regular exercise, older adults can improve their physical health and mental clarity, enriching their golden years with vitality and joy. Studies show that exercise reduces inflammation and enhances brain plasticity, which are crucial in managing dementia symptoms. For those with Parkinsons, exercise can improve motor function and reduce symptoms like tremors and stiffness. A well-rounded exercise program that has mental as well as physical exercises, combined with a supportive caregiving environment, can vastly improve the quality of life for individuals dealing with these conditions. Here are six workouts and tips to help maintain an active lifestyle in your golden years. 1. Engage in aerobic exercises & strength training Walking, cycling, swimming, and dancing can improve cardiovascular fitness and mood while increasing brain blood flow, helping slow cognitive decline. Using weights, resistance bands, or bodyweight exercises maintains muscle mass, strength, and bone density, supporting daily activities and reducing fall risk. 2. Incorporate physiotherapy Physiotherapy can significantly enhance stability and coordination, which is crucial for reducing fall risks and improving mobility in elderly. Exercises tailored by a physiotherapist can help maintain functional independence and address specific physical challenges faced by the elderly. 3. Prioritize flexibility Neha Sinha, Dementia specialist, Co-founder, Epoch Elder Care says, Regular stretching, yoga, and pilates help improve flexibility and joint health. Keeping muscles and joints supple can significantly reduce the likelihood of injuries. For those with mobility challenges or who use wheelchairs, options like wheelchair yoga can be particularly beneficial in maintaining flexibility. 4. Engage in mental exercises We should note that mental exercises are equally important as physical exercises. Engaging in mental exercises such as puzzles, reading, and memory games is crucial for maintaining cognitive health. These activities can help keep the mind sharp, improve memory, and reduce the risk of cognitive decline. 5. Incorporate daily activities Try to incorporate daily activities like household chores and errands into your routine. These activities are just as important for maintaining physical activity and overall fitness, helping to keep you moving and engaged throughout the day. 6. Personalized routine with safety and support Develop a personalized exercise routine with the guidance of professionals, tailored to individual needs and abilities. Caregivers play a vital role in ensuring safety and support during exercise sessions. Encourage regular exercise, provide a positive environment, use proper equipment, and adapt activities to individual abilities.

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6 workouts and tips to maintain an active lifestyle in your golden years - The Times of India

Kim Penberthy of the University of Virginia says treatment for cancer can be just as challenging for a patients mental health as the diagnosis.

Kim Penberthy of the University of Virginia says treatment for cancer can be just as challenging for a patients mental health as the diagnosis.

Mental health challenges can create the cycle with the stress and things like impacting your sleep, that then weaken the immune system, Penberthy said.

She is a health psychologist at UVA and says new patients dealing with stress after a cancer diagnosis may experience physical problems as well.

Sometimes the treatment is just as challenging as the diagnosis, Penberthy said.

She said that new patients should reach out to their doctors for tools to deal with the diagnosis.

It is important if you are struggling with the stress, depression, anxiety, to address that through some treatment, because it will help everything work better, Penberthy said.

She also says patients should lean on their loved ones for support.

Thats what its all about is getting you better back on your feet, she said.

As a loved one, you cant change it or fix it for them, but you can offer your presence, Penberthy added.

Its nice to be positive, she said, but I think that can feel dismissive sometimes to people.

She says to avoid platitudes and giving unsolicited advice and to ask open-ended questions or offer support with their daily tasks instead.

Sometimes people need someone to go with them to their appointments, sometimes they need someone to stay back home and feed the animals or watch the kids, she said.

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University of Virginia health psychologist on how cancer can affect mental health - WTOP

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Drug abuse and smoking affects 14 percent of the youth worldwide. According to Preventive Medicines Report 2023, around 23 percent of the Indians were found to be using e-cigarettes with 8 percent using it daily. A study by American college of cardiology states that vaping increases the risk of heart failure by 19 percent.

Vaping, e-cigarettes and hookahs are often seen as a safer alternative to cigarettes. But thats not the case. Firstly, theres no safer alternative to traditional smoking. Secondly, these options which are more popular among youth, can lead to nicotine addiction and other serious health conditions.

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What are e-cigarettes or vaping

Electronic Cigarette or e-cigarettes, vapor pens, vapes and/or vapor cigarettes are battery operated devices which are sometimes even rechargeable. As opposed to traditional smoking, vapes have liquid cartridges filled with chemical flavours, nicotine, cannabinoid and tetrahydrocannabinol (compounds derived from marijuana) or some other chemical. Smoking these chemicals poses a severe health risk to the users, says Dr Ravi Shekhar Jha, director & HOD, pulmonology, Fortis Escorts hospital, Faridabad.

Health risks associated with vapes/e-cigarettes

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Brain and heart health:Long term use of vapes can cause serious brain and health conditions and sometimes even cancer, says Jha. Nicotine and use of some other toxic substances like formaldehyde and N-nitrosamines may be carcinogenic and may lead to cancer. Nicotine can also damage brain development in teens and adolescents, changing the way synapses are formed which can harm attention and learning. Short-term usage of vapes may damage the functions of blood vessels, alongside increasing heart rate and blood pressure. Smoking e-cigarettes is also associated with heart disease and COPD.

Acute lung injury, asthma, lung cancer and other serious lung diseases:Researchers, in 2019, identified EVALI, a severe lung disease associated with use of e-cigarettes, says Jha. Vitamin E acetate was detected to be the cause. But e-cigarettes also contain several other chemicals that can cause illness. Moreover, some chemicals used for flavoring like diacetyl can cause inflammation and may even lead to permanent damage to the smallest branches in the airway known as popcorn lungs.

What are hookah

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Hookahs are basically water pipes made of tobacco and comes in various flavours. Although it is assumed to be safer than traditional smoking, it contains the same harmful chemicals like tar, nicotine and heavy metals. In fact, the heat source that is used to burn tobacco releases carbon monoxide which puts the users at an additional risk. In using just one water pipe, users consume 9 times more carbon monoxide and 1.7 times the nicotine of one cigarette.

Health risks associated with hookahs

Oral, stomach, lungs and esophageal cancer:Charcoal used to heat the hookah tobacco produces metals, carbon monoxide and other cancer-causing agents. According to Jha, the smoke and the hookah tobacco is known to cause bladder, lung and oral cancer due to the toxic agents present. Lastly, tobacco juices irritate the mouth and increases the risk of developing oral cancer.

Heart disease, reduced lung function and fertility: The toxic fumes, smoke and tobacco can clog the arteries, resulting in heart diseases. Additionally, nicotine found in tobacco changes the natural system of the body that controls lung growth and maintenance of lung structure. Studies have also found that smoking hookah can affect both male and females fertility.

It is crucial for each of us to understand the potential risks of the things we do in our youth and/or adulthood. Despite the warning labels on cigarette boxes, we overestimate our bodies which poses dire consequences. It is important to be aware of short-term and long-term impact of smoking to make an informed decision regarding the use of these products.

Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.

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Impact of e-cigarette, vape and hookah on health: Heart disease, infertility and more - Moneycontrol

So we are already coming up on the next season.

You told yourself that after the holidays it would be different. This time you were going to watch what you ate and you were going to do some form of physical fitness every day.

Somewhere along the way you got distracted, uninspired, and lazy. So here we are.

You know you want to eat healthy foods and exercise. You know you want to look good and feel good. But how come you cant seem to get it going? What is holding you back?

You need to believe that you can do it. You have to move past your fear of failure and doubt and propel yourself forward by taking the first steps toward a healthier you.

This means understanding that you can effect real change in your life. If you do the opposite by approaching your fitness goals half-heartedly or without real commitment to succeed, then you have already failed.

By choosing the positive course in your approach, you have a much better chance of getting there.

When I was growing up, I watched Nike become a powerful athletic footwear and apparel corporation with a three-word winning slogan that landed and resonated. Most of us are familiar with the phrase Just do it.

These three words empowered millions and encouraged them to identify with Nike and the notion of taking action. It is very easy to contemplate, plan, and wonder about taking that class, joining that gym, or seeing a nutritionist.

Without taking action, your good thoughts lead you nowhere and perpetuate the ongoing struggle of wanting to make healthy changes but not following through.

Many people live in the fitness procrastination zone. This does not have to be you. All that is different between now and success is doing it. So now that you believe that you can do it, the next step is going out and just doing it.

Okay, you decided to make some change, and you went out and you did it. For example, you signed up for a power yoga class and tried a class. Despite feeling good about it and enjoying it, you wonder if you will be able to continue with it.

You have tried many things in the past, and although you were able to keep up with it for a certain amount of time, for various reasons you stopped. Everyone has a really busy, demanding life; things come up and your fitness plan gets thrown to the side. The top excuses range from being too tired and having no time, to being unable to afford it.

But you are too tired because you are out of shape. Most likely you arent eating well and are sleeping properly. Pushing yourself to exercise even when you are tired will force you to eat more hopefully, the right things. It will also help you to sleep better because your body wont give you a choice.

As for not having enough time, somehow you have plenty of time for everything else you deem important. Your body is the key to doing all those other things properly and to satisfaction. Prioritize your body, and you will find the time

In an average waking day of 16 hours, find 15 minutes twice a day for some form of physical exercise. Wake up 15 minutes earlier and end your day 15 minutes earlier as well.

Time is what you make of it. Just think about how much time you are able to find to be online.

Now for my favorite excuse: I cant afford it. My answer is simply How can you not afford it! There are so many different ways to fit fitness into your life. They range from activities that are free, such as walking outside, to those that cost a minimal amount of money, like buying simple home equipment. You can always join a class and supplement that class with your own routine. You dont have to spend a lot of money to achieve your fitness goals.

Be honest: You are spending money on all kinds of other things already. They cant all be more important than your health. If it is necessary to spend money to improve your fitness, then try to see it as an investment worth sacrificing other things for.

BY BEING honest with yourself and your time, you can begin to prioritize your body and your health. It starts by doing it once in order to do it twice.

What are you waiting for? Now is the time to get back on track!

The writer is a Jerusalem-based fitness therapist/trainer who works with people of all ages.

Originally posted here:
Getting back on track: How to achieve your fitness goals - The Jerusalem Post

Dr Nitin Gupte, Gynaecologist, Apollo Spectra Pune lists down important measures for menopausal women for a healthy life

Engage in physical activities: This can be achieved by doing yoga, light cardio, swimming, cycling, or breathing exercises to keep your heart health in control. Exercising regularly can help lower your blood pressure and improve blood flow which in turn can keep various heart problems such as heart attacks at bay.

Eat well-balanced meals: A well-balanced diet helps maintain your heart health and overall well-being. Fresh fruits and vegetables, proteins, and omega-3 fatty acids are vital for your heart.

Follow a structured sleep schedule: Fulfilling your bodys sleep requirement has great health benefits such as helping refresh your mood, maintaining a stronger immune system, clearer thinking, and lower risk of cardiovascular diseases.

Manage stress: It is important to maintain and adopt stress-relieving techniques like deep breathing exercises, yoga, meditation, or engaging in hobbies that calm you. Managing stress helps prevent high blood pressure and strengthen your heart muscles.

Maintain your weight: Focus on eating well-balanced meals, avoid binge eating, practice portion control, and eat at odd hours to avoid weight gain that is associated with a higher risk of cardiovascular disease.

Photos Courtesy: iStock

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Health and Fitness News: Stay Updated on Wellness, Workouts, Healthy Living, Health Issues, Health Tips, Beauty Tips ... - mid-day.com

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A new study compares whether duration of exercise versus counting steps is better for weight loss in women age 62 and older.

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It used to be that getting at least 10,000 steps a day was the acceptable goal for exercise, but this four-year study of nearly 15,000 healthy women over the age of 62 suggests the time you spend exercising might be just as effective.

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Researchers at Brigham and Womens Hospital in Boston asked each participant to wear a fitness tracker and they were given health questionnaires to complete yearly.

Ultimately, the study found those who did between 8,000 to 8,500 steps daily reduced their risk of heart disease by 40% compared to those who did around 3,000 daily steps and the same risk reduction was found in those who exercised for 75 minutes per day.

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The conclusion was there is no magic number for exercise, says Dr. Rikuta Hamaya, the lead study author.

For some, especially for younger individuals, exercise may involve activities like tennis, soccer, walking, or jogging, all of which can be easily tracked with steps, she said.

However, for others, it may consist of bike rides or swimming, where monitoring the duration of exercise is simpler. Thats why its important for physical activity guidelines to offer multiple ways to reach goals. Movement looks different for everyone and nearly all forms of movement are beneficial to our health.

On average, participants engaged in 62 minutes of moderate-to-vigorous exercise per week and totaled 5,183 steps per day.

The study, published Monday in JAMA Internal Medicine, was completed between 2011-2015.

The findings suggest patients can choose between a step or timed goal to lower their risk of death or cardiovascular disease, the researchers wrote.

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Counting steps or timing exercise? Both have benefits for health, study finds - Toronto Sun