How yoga can help to manage metabolic syndrome
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Not all of us can stand on our heads, but practicing yoga regularly can do wonders for our cardiometabolic health.
Here at Medical News Today, we've been reporting on several studies showcasing the variety of ways in which yoga might benefit our health. For instance, some studies have suggested that yoga boosts brain health and cognition, as well as improves thyroid problems and relieves the symptoms of depression. It has also been suggested that practicing yoga can help men to enlarge their prostate or even overcome erectile dysfunction, as well as help those with diabetes to manage their symptoms. So, it seems that yoga is good for almost everything. That being said, most of the above-mentioned studies are observational — meaning they cannot draw any conclusions about causality — and few studies have looked at the mechanisms that may have underlined the findings. But a new study — which has been published in the Scandinavian Journal of Medicine & Science in Sports and led by Dr. Parco M. Siu, from the University of Hong Kong in China — investigated the effect of yoga on cardiometabolic health. The results not only found that it benefits people with metabolic syndrome, but they also revealed the mechanisms behind such benefits. Yoga decreases inflammatory responseMetabolic syndrome is a condition frequently associated with type 2 diabetes and heart disease. In the United States, it is estimated that approximately 34 percent of the adult population live with the condition. Dr. Siu and his colleagues previously conducted research that found lower blood pressure and a smaller waist circumference among those who undertook yoga for 1 year. Therefore, in the new study, the researchers wanted to examine the effect of 1 year of yoga in people with metabolic syndrome. To this end, they randomly assigned 97 participants with metabolic syndrome and high-normal blood pressure to either a control group or a yoga group. "Participants in the control group were not given any intervention but were contacted monthly to monitor their health status," write the researchers, whereas, "Participants in the yoga group underwent a yoga training program with three 1-hour yoga sessions weekly for 1 year." The scientists also monitored the patients' sera for so-called adipokines — or signaling proteins that are released by the fat tissue, telling the immune system to release either an inflammatory or anti-inflammatory response. The study authors summarize their findings, saying, "[The] results demonstrated that 1-year yoga training decreased proinflammatory adipokines and increased anti-inflammatory adi- pokine in adults with [metabolic syndrome] and high-normal blood pressure." "These findings support the beneficial role of yoga in managing [metabolic syndrome] by favorably modulating adipokines," add the researchers. The results of the study suggest that yoga could be a worthwhile lifestyle intervention that could decrease inflammation and help people with metabolic syndrome to manage their symptoms. Dr. Siu also comments on the study's results, saying, "These findings help to reveal the response of adipokines to long-term yoga exercise, which underpins the importance of regular exercise to human health." Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc February 10, 2018 at 03:19AM
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The enzyme that frustrates your weight loss efforts
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Why do you struggle to lose weight, even when you think you're doing everything right?
Why do our bodies sometimes appear to turn against us, even as we do our best to stay in shape? While we may adhere to a better diet and stop indulging in unhealthful foods, some of us will find it difficult to lose the excess weight that troubles us. The reason behind why our bodies store fatty tissue in the first place is quite straightforward and even intuitive, given the nature of human evolution, explains Dr. Alan Saltiel, from the University of California, San Diego School of Medicine in La Jolla. We derive energy by burning fat tissue, but sometimes, our bodies deem it necessary to curtail how much fat we burn so that we have enough "fuel" in store for later, when we may have more urgent need of it. "Human bodies are very efficient at storing energy by repressing energy expenditure to conserve it for later when you need it," Dr. Saltiel notes, adding, "This is nature's way of ensuring that you survive if a famine comes." Some of the mechanisms at play in this "fuel" storage and energy consumption system are unclear, however — particularly those related to the accumulation of excess fat that leads to obesity. The question is, what pushes the "on/off" button of fat metabolism, and when? Dr. Saltiel and his team recently directed their attention toward the enzyme TANK-binding kinase 1 (TBK1), which they identified as key when it comes to the body's process of "deciding" how much fat to burn and how much to keep in store, especially over a period of fasting. "There are two important observations that we have linked to slowing metabolism in obesity and fasting," explains Dr. Saltiel.
The researchers' findings were reported today in the journal Cell. Vicious metabolic cyclesDr. Saltiel and team worked on the mouse model — using both obese and normal-weight animals — in order to study the role of TBK1 in metabolic processes. They noticed that the enzyme was implicated in two distinct processes, leading to the same result each time. The first process is kick-started by obesity-related chronic stress, and it leads to inflammation as it activates a pro-inflammatory signaling pathway called NFKB. NFKB enhances the expression of genes that "dictate" the production of enzymes thought to play a role in both inflammation and the accumulation of body fat, including the gene that encodes TBK1. TBK1 then disactivates another enzyme, AMPK, which is largely responsible for regulating how much fat we convert into raw energy. This means that, instead of being burned, fat is able to accumulate and lead to excess weight. The TBK1 enzyme is also implicated in the mechanism that is triggered by fasting. In fasting, the body's energy levels go down. The enzyme AMPK perceives that, and to boost energy, it sends signals to fat cells to convert into energy. However, when AMPK is activated, it also boosts the expression of the TBK1 gene, which, once again, leads to the TBK1 enzyme inhibiting the activity of AMPK. A vicious cycle thus ensues, preventing the body from burning the accumulated fat. "This feedback loop blocks energy expenditure both through inflammation and fasting," Dr. Saltiel explains. When the scientists noticed this mechanism, they looked for a way to modify it. "Energy expenditure was restored when we deleted TBK1 from fat cells [in] mice," he continues. "But something else occurred that surprised us — there was an increase in inflammation." How can we 'restore energy balance?'A second process with TBK1 at its core leads to an equally vicious cycle. The team also noted that, even as the NFKB pathway triggers the production of TBK1, the enzyme ends up inhibiting the NFKB pathway. TBK1 normally helps to reduce inflammation without extinguishing it, however. Instead, it keeps it at low levels — when TBK1 is inactivated, the inflammatory response is heightened without regulatory action of the enzyme. When Dr. Saltiel and colleagues deleted the TBK1 gene in obese mice, this triggered weight loss as well as increased inflammation. To the contrary, when TBK1 was deleted in normal-weight mice, no metabolic change was observed, suggesting that cutting down on calories could also help to reduce inflammation. "Inhibiting TBK1 has the potential to restore energy balance in states of obesity by enhancing the ability to burn some fat," explains Dr. Saltiel. While he notes that "[t]his is probably not the only pathway accounting for energy expenditure in fasting or obesity," he adds, "[T]his information provides new insight into how we might develop drugs that inhibit TBK1 or other enzymes involved in metabolism." Still, the researchers note that taking special drugs won't be enough for those who want to be fitter. "I think you'll probably still have to do both: reduce energy intake through diet and increase energy expenditure by blocking this compensatory reduction in burning calories," stresses Dr. Saltiel. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc February 8, 2018 at 12:22PM
How to stay motivated
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Being motivated to eat healthfully, exercise, and be sociable can help to improve overall health.
Motivation can be a problematic part of modern life for many of us. There are all kinds of aspects of our work and personal lives that we feel require motivation, and it is common for people to struggle to maintain the momentum of motivation. Feeling unmotivated can come with unpleasant feelings of guilt, stagnation, or laziness. On the other hand, feeling motivated might create a sense of energy, purpose, and well-being. In this article, we look at how staying motivated can help with five health-related aspects of modern life: exercise, eating well, being sociable, dealing with negativity, and coping during the winter months. 1. How to stay motivated to exerciseA good way to stay motivated to exercise is to not rely too heavily on one certain exercise regimen. By varying your training styles you will be able to stay focused for longer, which may help you to achieve your exercise goals faster. In addition, introducing a wider variety of training programs into your exercise routine will boost your overall fitness; your body will be unable to adapt to the training intensity of one particular program. See exercise as a luxury, not a chore. If your mindset interprets exercise as a chore, you will find it difficult to have anything other than negative associations with it. Try to make exercise a part of your daily routine; if exercise is simply another thing that you have to accomplish during your day, then this may help to relieve those negative, chore-like impressions. Remember that exercise is pleasurable and rewarding. When we exercise, our bodies produce chemicals called endorphins that both dampen down feelings of pain and trigger feelings of euphoria. Some athletes even report feeling a "high" after long periods of exercise. Working out does not have to be a punishing, solitary exercise. The Centers for Disease Control and Prevention (CDC) suggest surrounding yourself with like-minded people who have the same health goals — be it working out with friends or joining a class. Seeing how committed other people are to exercising can be inspiring, and by exercising socially, you can help to motivate each other. 2. How to stay motivated during winterStaying motivated at anything during the cold season can be challenging. It is harder to exercise, eat healthfully, socialize, and keep your spirits up. These tips from the National Athletic Trainers' Association on how to stay motivated during winter might give you that much-needed little boost to get going in winter. Before exercising, use stretches to warm up your muscles. This is important because cold weather constricts muscles. For best results, hold your leg, arm, and calf stretches for 30 seconds each. If running or walking is your favored method of exercise, remember that you can still do this during winter, but you have to make sure that you wear winter-appropriate clothing. Even shoveling snow can be a great winter workout — if you live in an area that snows heavily this time of year, at least. To avoid injuring your back, neck, or shoulders, ensure that you stand with your feet and shoulders facing the shovel. Start slowly at first and then work on building up endurance. 3. How to stay motivated to eat wellAnybody attempting to lose weight knows that sticking to a diet can be hellishly difficult, but there are some simple tips that make it easier to stay motivated. The CDC, for instance, suggest an approach that they refer to as "Reflect, Replace, and Reinforce." In this model, the CDC suggest creating a food diary that includes notes reflecting on how you felt when you decided to eat. Highlight any habits on your list that could lead you to overeat, such as feeling tired or stressed, but also note any good eating habits, such as eating fruit for dessert or drinking fat-free milk. By having a list of reasons other than hunger that trigger you to overeat, you can begin to work on avoiding these situations or replacing unhealthful habits with new, healthful ones. For instance, if you find that you eat when you feel bored or anxious, you might try to replace this behavior by eating only when you are truly hungry. The final step in "Reflect, Replace, and Reinforce" is to work everyday at reinforcing these habits. This takes time, so do not be too hard on yourself. Remember: this is simply a tactic to motivate yourself rather than to change all of your eating habits overnight. 4. How to stay motivated to be more sociableAs well as helping to maintain good mental health, being sociable has some less obvious benefits. For instance, a 2011 study found that the "odds of surviving stroke appear to be much better for seniors" living in sociable neighborhoods.
Staying sociable can improve your mental and physical health.
Likewise, a study that we reported on last year suggested that social interaction might even positively impact chemotherapy's efficacy among people with cancer. However, being sociable is not always easy; those living with anxiety or depression find socializing very difficult. Plus, even the most gregarious of us can often struggle to make that extra effort to socialize if we have fallen into a comfortable habit of spending time at home. At this time of year, it is common to feel "burnt out" following the holiday season. However, as we explained in our article on seasonal affective disorder last November, keeping your social skills sharp in these cold months might help to safeguard against the winter blues. The Improve Your Social Skills Blog has some great tips for staying motivated to be sociable. The writers outline a simple trick that you can perform yourself: "If you have a choice to be social or non-social, instead make it a choice between two social options." "In other words, instead of asking 'Should I go to that party on Friday night?' find another social opportunity for Friday night, and choose between those two." So, for example, by choosing between seeing a new movie or going to a party, you have subtly removed the "stay home and do not socialize" option from the table. Let's say you go to the party. Perhaps the fear has kicked in a little and you begin to feel anxious about talking to people — especially new people. The same trick can be applied here. Instead of thinking, "Do I start a conversation or not?" rephrase it to, "Who do I start a conversation with?" Sometimes, of course, you need to give yourself some alone time to recharge, but this is a neat trick to motivate yourself to be more sociable. 5. How to stay motivated in difficult timesFor all kinds of reasons, sometimes we find ourselves in negative situations, and those situations breed negative thinking that, if left unchecked, can be difficult to overcome, putting our mental health and stability at risk in the process. Overcoming negative thinking in hard times requires a constant effort to readdress your mindset. If you find yourself in an adverse situation, in order to rebalance the negativity you are experiencing, try to read and listen to only positive information. Find things that inspire and uplift you, and gorge yourself on them. Surround yourself with positive people and try not to engage in negative conversations. Try to say positive affirmations out loud or write them down as a daily reminder of your goals and where your focus should be. Make a big deal of your accomplishments. Take the time to celebrate or reward yourself every time you reach a goal. Train yourself to attach value to objects that symbolize your achievements and refer back to these to keep you motivated when you are going through difficult times. For those of us who live in places that are cold and dark at this time of year, these motivational techniques may be especially useful. Whether it's keeping moving, eating healthfully, or conquering stressful feelings, anxiety, and depression, we hope that this article provided you with some new ideas to stay motivated. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc February 8, 2018 at 11:18AM Jen Widerstrom Shows Off Her 17-Day Keto Diet Transformation After 'A Very Chaotic Six Months'2/8/2018
Jen Widerstrom Shows Off Her 17-Day Keto Diet Transformation After 'A Very Chaotic Six Months'
http://ift.tt/2EQzGSX [brightcove:5668867571001 default] Jen Widerstrom followed an intensive ketogenic diet for the last 17 days, and she’s ready to share her ab-filled results. The former Biggest Loser trainer strictly followed her diet for her mental health, after dealing with “a huge amount of stress” over the last six months. She announced on Jan. 18 that she was going to try out the keto diet after feeling out of shape. “I’ve had a very chaotic six months and for the first time I visually see how that chaos is reflected in my eating habits and mental health,” Widerstrom, 35, wrote at the time. “With a huge amount of stress alongside many things to be thankful for, I have been drinking a lot, eating fast food, and to be honest been mentally checked out. To see the distention and my gut is the physical evidence that I’ve clearly been avoiding handling what I’ve been feeling.” Seventeen days later, Widerstrom is in a better headspace after committing fully to the diet. “My greatest takeaway: I have the power to do something about the way I feel and I also get to decide how to move through what happens to me,” she wrote on Instagram. “I do not have to be a victim but I do get to choose how I cope with my stress. It’s up to me on whether I check out or not — and through this experience I’ve chosen to participate everyday of my life going forward.” And as far as how the diet itself went, Widerstrom said that she was impressed by how quickly she saw results, that she had no cravings and what she could and couldn’t eat was very clear. But Widerstrom says she couldn’t stick to the keto diet all the time, because starch, one of the banned foods, an essential part of her diet. “My body NEEDS starch so I choose not to live in ketogenesis,” she said. What Widerstrom wants her followers to really learn from her though, is that anyone can make a change to their lifestyle and take control of their health. “YOU HAVE THE SAME POWER,” she said. Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 February 8, 2018 at 10:16AM
What foods should you eat on a ketogenic diet?
http://ift.tt/2EadT7F The ketogenic diet is low in carbohydrates and higher in fats. While several versions of the diet exist, a person will typically eat 3 to 4 grams (g) of fat for every 1 g of protein and carbohydrates. The result is a diet that provides nearly 90 percent of calories from fat. This is different from a traditional low-carbohydrate diet that usually involves increasing protein intake. The Mediterranean ketogenic diet is one example of a ketogenic diet that is high in fat. It incorporates no more than 30 g of carbohydrates, 1 g of protein for every 2.2 pounds of bodyweight mainly coming from fish, and fat sources that are 20 percent saturated fat and 80 percent unsaturated fat, primarily from olive oil. In this article, we look at the best foods to eat for people who are following a ketogenic diet. We also examine what should be avoided and what are the benefits and risks. Fats
Healthful sources of fats, including nuts and coconut oil, are an important component of the ketogenic diet.
Fats are the biggest source of energy and calories in a ketogenic diet. Not all fats are the same. For example, doctors do not consider trans fats to be healthful fats. These are hydrogenated fats added to foods to maintain their shelf life. Trans fats increase a person's cholesterol levels and increase inflammation in the body. A person should avoid trans fats on a ketogenic diet. Saturated fats are a significant part of the ketogenic diet. Saturated fats are those that are solid at room temperature. The body needs some of these to promote a healthy immune system and for other body functions. Ketogenic-friendly saturated fat sources include:
Dietitians and doctors call monounsaturated and polyunsaturated fats the "good" fats. Research shows keto diets with a higher proportion of unsaturated fats versus saturated fats have long-term benefits. These fats are liquid at room temperature, and sources of them include:
ProteinsThe ketogenic diet is not a high-protein diet. The body converts excess protein to glucose when carbohydrate intake is low, thereby restricting ketosis. Foods that are sources of protein on the ketogenic diet tend to be the same foods that provide healthy fats. For example, grass-fed meat products are a staple on this diet. Grass-fed meats tend to have higher levels of omega-3 fatty acids than others, which is an advantage on the ketogenic diet. Nuts, seeds, and eggs are also ketogenic diet staples. Seafood, especially fish and low-carbohydrate shellfish, such as shrimp and most crabs, are also on the menu. Some shellfish also contain carbohydrates, which people on a ketogenic diet should take this into account when eating these options. These varieties include clams, mussels, oysters, and squid. Vegetables
Various vegetables, including broccoli, green beans, and artichoke, are part of the ketogenic diet.
Ketogenic-recommended vegetables are of the non-starchy variety. "Starchy" vegetables contain carbohydrates and are not a part of the ketogenic diet. Examples of non-starchy vegetables include:
FruitsFruits are not a part of the ketogenic diet because of their higher carbohydrate and sugar content. However, avocado is a part of the diet thanks to its high-fat content. Blackberries are also sometimes included due to their very high fiber content. Foods to avoidFoods that are mainly carbohydrates, such as breads and pastas, are not seen on the ketogenic diet. Most fruit is not ketogenic-diet friendly either, as mentioned above. Tips for following a ketogenic diet
Herbs and spices may help make it easier to follow the ketogenic diet by adding flavor to meals.
The ketogenic diet is different from many traditional diet plans because it is low in carbohydrates. This can make it difficult for some people to follow. However, there are ways to eat the ketogenic diet and enjoy its benefits without feeling deprived. Some of the steps people can take to do this include:
A person should also talk to a dietitian about their individual nutritional and supplement needs on a ketogenic diet. Cutting out most carbohydrates can lead to some people not getting enough of certain nutrients. Potential benefitsThe ketogenic diet may have made headlines in recent years for its power to help people lose weight or manage their diabetes. However, those with epilepsy have used the diet since the 1920s to reduce their seizure occurrence. Children with epilepsy who have been resistant to traditional seizure medications may respond well to the ketogenic diet. According to the Epilepsy Foundation, an estimated 50 percent of children on the ketogenic diet reduce their seizures by half on the ketogenic diet. An estimated 10 to 15 percent of children do not experience seizures after adopting the diet. A child will usually continue to take their medications in addition to following the diet. Researchers are starting to study the keto diet's benefits for adults more and more. A 2016 review found that following a ketogenic diet promoted weight loss and improved heart health. The diet also appeared to lower hemoglobin A1c levels, a measurement of a person's blood sugar levels over 3 months. Another article found that the ketogenic diet helped to suppress appetite while maintaining a steady metabolic rate, or rate at which the body uses energy over time. Risks and side effectsThe ketogenic diet involves consuming high levels of fats. As such, several side effects can occur if a person follows the diet long-term, especially if they do not eat enough fiber and vegetables. These side effects include: A person may also be more prone to bone fractures. For this reason, dietitians often recommend taking supplements to boost bone strength, such as vitamin D, calcium, selenium, and many of the B vitamins. Considering these possible side effects, doctors do not recommend the diet for pregnant women, those with chronic kidney disease, or those who have gout. OutlookFollowing the ketogenic diet can initially lead to what doctors call the "keto flu," a condition that causes feelings of dizziness, fatigue, difficulty sleeping, and constipation for a few days to several weeks. This can be avoided or shortened by supplementing with electrolytes when first starting the diet. After this time, a person will tend to start feeling better and experience the more positive effects of the ketogenic diet. However, people must carefully watch their food intake to ensure they are getting enough calories and nutrients to support good health. The keto diet will not suit everyone. A person should always talk to their doctor before beginning any new diet. They may also wish to consult a dietitian to ensure they are eating enough nutrients to stay healthy. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc February 8, 2018 at 08:14AM
Uncovering the science behind 'sound body, sound mind'
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A new study explains how muscle activity benefits the whole body.
Studies have shown that exercising not only promotes burning fat but also benefits the mind. Even before science understood why, carrying out physical activity was already considered useful in reducing depressive symptoms for some people. In 2014, for the first time, a group of researchers from the Karolinska Institutet described exactly how exercise might benefit the brain. The Swedish team showed that when muscles were put to work during exercise, they produced an enzyme that broke down kynurenine – a compound that is present at higher levels in people with depression and other mental disorders. The enzyme produced by muscle converts kynurenine into kynurenic acid, which cannot cross the blood-brain barrier. In this way, the brain is protected from certain stress-induced changes that are thought to occur in depression. Effectively, the muscles clear the blood of this compound, preventing its negative consequences in the brain. Examining kynurenine in more detailThis week, the same team of scientists mentioned above release their findings from the latest study to probe this mechanism; the results are published in the journal Cell Metabolism. In their latest study, they delve deeper into this relationship and examine how kynurenine benefits more than just the brain; its impact is wide-ranging. The project was lead by Jorge Ruas, from the Department of Physiology and Pharmacology at the Karolinska Institutet. They demonstrate that the previously outlined relationship goes both ways, explaining that the same reduction in kynurenine that helps reduce depression also boosts fat metabolism and the anti-inflammatory response. For the study, the team fed rats a high-fat diet that increased their blood sugar levels and made them overweight. Then, they gave the mice a daily injection of kynurenic acid, the breakdown product of kynurenine. The mice treated with kynurenic acid continued to be fed the high-fat diet. Despite no change in caloric intake, the mice stopped putting on weight and their glucose tolerance — a marker for metabolic disorders — improved. This mechanism may provide hopeThe researchers believe that kynurenic acid works at a receptor known as GPR35, which is found on fat cells and within the immune system. It is possible that, through kynurenic acid's activity at this receptor, white fat is turned into brown fat, which can boost metabolism and lower blood glucose levels; at the same time, its ability to interact with immune cells may reduce damaging inflammation.
This novel pathway by which exercise might impact the brain, body, and immune system has the potential to spark the design of innovative interventions. If modulating the kynurenine pathway can reduce weight gain without a change in diet, it could provide a novel target for treatments. As obesity and diabetes continue to be a huge public health concern across America, understanding, in more detail, how they might be curbed or prevented is heartening. However, as the authors note, these are early trials, and there is a long path ahead; as Ruas says, "Our next step is to identify the complex chain of interacting molecules that's affected by diet and training." This will be a challenging and detailed task, but the team at the Karolinska Institutet are determined to forge ahead. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc February 7, 2018 at 03:20AM
Beer compounds may help to treat metabolic syndrome
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Researchers suggest that certain compounds found in beer could help people with metabolic syndrome.
Researchers reveal how a form of xanthohumol (XN) — a flavonoid found in hops, an essential ingredient in beer — and two hydrogenated derivatives of the compound may help to improve insulin resistance in people with metabolic syndrome, as well as reverse learning and memory impairments induced by the condition. Study co-author Fred Stevens, of the College of Pharmacy at Oregon State University (OSU) in Corvallis, and colleagues recently reported their findings in the journal Scientific Reports. Metabolic syndrome is a condition whereby a person has at least two of five metabolic disorders. These include high blood pressure, abdominal obesity, high triglyceride levels, low levels of high-density lipoprotein (HDL) cholesterol, or "good" cholesterol, and high fasting blood sugar. It is estimated that around 23 percent of adults in the United States have metabolic syndrome. Not only does the condition put these individuals at risk of other health conditions — such as diabetes, heart disease, and stroke — but previous research has found that people with metabolic syndrome may be at greater risk of cognitive impairment. The new study, however, suggests that beer compounds could help to combat the latter, by reducing the effects of one the biggest causes of metabolic syndrome: a high-fat diet. Compounds reduced insulin resistanceIn a previous study, Stevens and team pointed to XN as a possible treatment for metabolic syndrome, but there is one major barrier to its clinical use: in the human body, XN is converted into an estrogenic metabolite called 8-prenylnaringenin (8-PN), which can promote the growth of breast cancer. "We were always criticized about the potential side effects because 8-PN is one of the most potent phytoestrogens known in nature, and that's not good news," Stevens explains. "If someone took XN over longer periods of time, it could lead to estrogenic side effects, potentially." The researcher notes that in order for 8-PN to be metabolized, a specific "double bond" is required in the XN molecule. "[...] I thought if I could get rid of that double bond by hydrogenating the molecule, then that metabolite cannot be formed anymore," says Stevens. "I thought maybe this is the solution to the problem." <!--[:LINK|317937|Just an hour of resistance training every week may help to stave off metabolic syndrome, say researchers.:]--> He and his colleagues tested this theory in their new study. They assessed the effects of XN and two hydrogenated derivatives of XN — α,β-dihydro-XN (DXN) and tetrahydro-XN (TXN) — on mice with obesity caused by a high-fat diet. The team found that all three compounds — especially TXN — were effective in reducing insulin resistance among the rodents, which is a major risk factor for type 2 diabetes. Interestingly, DXN and TXN were found to be more effective than XN, and, importantly, they produced no adverse effects. "Probably the bioavailability of the hydrogenated derivatives is better than for XN itself – that would explain why they work better," Stevens speculates. "Now we have compounds that still have the original beneficial effects but not the side effects," he adds. "There are no adverse estrogenic effects, and the liver toxicity induced by the high-fat diet is mitigated. Our mouse study showed that XN, DXN, and TXN are not hepatotoxic." Learning and memory improvedBut the benefits of XN and its derivatives do not end there. On assessing the obese mice in a water maze, the researchers found that all three compounds led to improvements in spatial learning and memory. Study co-author Jacob Raber, of the Department of Pharmaceutical Sciences at OSU, says this finding "could be important" for people who experience cognitive impairments as a result of metabolic syndrome.
As interesting as these findings are, it should be noted that — sadly — you are unlikely to reap the same rewards by guzzling a pint of your favorite ale. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc February 6, 2018 at 11:23AM
Eating Fruit Can Actually Help You Lose Weight. A Nutritionist Explains
http://ift.tt/2El7mu0 [brightcove:5528009511001 default] Here's some good news if you love berries, pears, and apples: Ditching fruit isn’t necessary to lose weight. It’s also not smart. Yes, fruit contains carbs and naturally-occurring sugar. But there are important reasons to make fruit a daily staple in your diet, even when you're working to slim down. The key is to eat it strategically. Doing so can actually help you shed pounds. Natural substances in fruit—including vitamins, minerals, antioxidants, fiber, and prebiotics—are incredibly good for you, not just in terms of protecting against chronic diseases, but also for managing your weight. Even if you eat plenty of veggies, nixing fruit means missing out on the unique antioxidants they provide. In research, fruit has actually been tied to weight loss, not weight gain. One study found that overweight and obese adults who ate more fruit experienced greater weight loss than those who didn't. Another study, which followed more than 130,000 adults over 24 years, found that consuming fruit was associated with improved weight loss over time. This link may be because fruit can help boost satiety, satisfy a sweet craving, and decrease your desire to dig into goodies like candy or baked goods. Fruits also tend to replace higher-calorie treats, whereas veggies tend to be add-ons. In other words, you’re much more likely to choose an apple rather than a piece of broccoli in place of a cookie; and that swap can help you limit total calories and avoid added sugar, the real culprit when it comes to weight gain. RELATED: Here’s What to Eat for Lunch If You’re Trying to Slim Down, According to a Nutritionist As for sugar, even the strictest guidelines from groups like the American Heart Association and World Health Organization don't lump the sugar from fresh, whole fruit in with added sugar, the refined type used to sweeten foods (think almond milk, or the spoonful you add to your morning coffee). That's because the naturally-occurring sugar in fruit is much less concentrated, and bundled with water and a number of key nutrients. For example, one whole orange provides about 17 grams of carb, about 12 of which are natural sugar. But it also supplies fluid, 12% of your daily fiber needs, and nearly 100% the recommended amount of vitamin C, along with B vitamins, potassium, and substances like hesperidin, which has been shown to help lower blood pressure, cholesterol, and inflammation. Compare that to one tablespoon of table sugar, which contains 16 grams of carbs and no nutrients. Essentially, whole, fresh fruit and added sugar don’t belong in the same category. To get more weight-loss tips, sign up for the HEALTH newsletter Of course, that doesn’t mean you can eat unlimited amounts of fruit. Fruit does contain carbohydrates, and the job of carbs is to fuel the activity of your cells. When you eat more carbs than you can burn after a meal or snack, even from fruit, the unneeded surplus can either feed existing fat, or plump up fat cells. For this reason your total carb intake, including fruit, should correspond to your fuel demands, which are based on your height, ideal weight, sex, age, and physical activity level. Most of my women clients can afford to eat two servings of fruit per day (more if they are taller or more active), with one serving being one cup, or one piece about the size of a baseball. Since the carbs in fruit help fuel activity, when you eat fruit matters too. Downing a huge bowl of grapes late at night while you’re watching TV or surfing the web (when your fuel requirement is low) doesn’t make a lot of sense. Instead, build fruit into the meals and snacks you consume before your more active hours of the day. For many of my clients that may mean eating a small banana 20 or 30 minutes before a workout, or eating berries with breakfast before heading to work—and pairing an apple with almond butter in the afternoon to help power through the rest of the day. RELATED: Best Superfoods for Weight Loss As far as the type of fruit you choose, try to get a good variety to expose your body to the broadest spectrum of nutrients and antioxidants. In my opinion no fruit is off limits if you’re thoughtful about the amount and timing. For example, while watermelon is a high glycemic-index fruit, enjoying it when it’s in season is smart, since one cup of cubes contains less than 50 calories, and it provides vitamin C, potassium, and antioxidants tied to anti-inflammation, protection against heart disease, and improved exercise endurance and recovery. Bottom line: fruit is incredibly nutritious and not inherently fattening. Its impact on your weight depends on when you consume it, and how much you eat. Banishing fruit completely can backfire for weight loss, and negatively impact your overall wellness. Instead, strike the right balance to reap all the benefits of fruit and still achieve your slim-down goals. Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets. Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 February 5, 2018 at 03:06PM
Trying to Lose Weight? Your Partner May Reap the Benefits, Too
http://ift.tt/2EHTQP9 [brightcove:5708123228001 default] Committing to a weight-loss program can have an unexpected benefit: Your significant other may shed some extra pounds, too, even if they aren’t trying. That’s what researchers found in a new study on the so-called weight-loss ripple effect, published today in the journal Obesity. The study, which was sponsored by Weight Watchers, tracked the progress of 130 married or cohabitating couples for six months. In all of the couples, one partner had a desire to lose weight, and both partners agreed to weigh-ins after three and six months. Half of the partners followed Weight Watchers, while the others received a four-page handout with healthy-eating and exercise tips, and were told to try to lose weight on their own. The researchers wanted to see if one approach would work better than the other. As it turns out, they were both effective, and everyone involved lost weight. After three months, those in the Weight Watchers group had lost more weight (about 7.4 pounds versus 4.3 pounds), but by the end of the trial, both groups had lost about 14 pounds. But the partners who didn’t participate — most of whom were men — lost weight, too. On average, people whose partners joined Weight Watchers lost about 3.3 pounds in the first three months, and about 4.9 pounds over the full six-month study. Those whose partners were given a self-guided weight-loss approach had lost about 2.1 pounds at the three-month check-in, and 4.2 pounds at six months. Because of the study’s margin of error, the difference between the two groups was not statistically significant. Lead author Amy Gorin, PhD, a professor of psychological sciences at the University of Connecticut, said in a press release that when one person changes their behavior, it’s not unusual for the people around them to change, as well. When one partner starts counting calories, weighing themselves regularly, or making healthier food choices, for example, their partners might emulate them. Four or five pounds may not seem like a lot. But by the end of the study, about a third of the “untreated” partners in the study had lost more than 3% of their initial body weight, which the experts say has measurable health benefits. Partners also tended to lose weight at similar rates: If one member of a couple lost weight at a steady pace, his or her partner did too, and the same goes for people who lost weight slowly. “This data suggests that weight loss can spread within couples, and that widely available lifestyle programs have weight loss effects beyond the treated individual,” the authors wrote in their paper. They also suggest that programs like Weight Watchers could help more people by actively involving spouses and partners in the weight loss process. Gorin says she and her colleagues next hope to look at whether the weight-loss ripple effect could go even further, to other family members who share a household, or to close friends or coworkers. Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 February 5, 2018 at 11:05AM
Your weight loss efforts are contagious
http://ift.tt/2FGO8w2
Your healthful diet and lifestyle choices can change your partner's life for the better, a new study finds.
Finally enrolling in that weight loss program or adopting a more balanced diet is something we may want to do not just for our own sake, but for the benefit of our partners, too. And no, that's not just because your significant other will enjoy being with a fitter partner. Turns out that we may be natural influencers — at least when it comes to the people we share our lives with — so that when we make more healthful choices, our partners will likely feel compelled to follow in our footsteps. That's what Prof. Amy Gorin and colleagues — from the University of Connecticut in Mansfield — observed following a study that they recently conducted on several couples in which one of the partners committed to a weight loss initiative. "When one person changes their behavior, the people around them change," notes Prof. Gorin, qualifying this tendency as a "ripple effect." She adds, "Whether the patient works with their healthcare provider, joins a community-based, lifestyle approach like Weight Watchers, or tries to lose weight on their own, their new healthy behaviors can benefit others in their lives." Prof. Gorin and team's findings were recently published in the journal Obesity. Theirs is the first randomized controlled trial to investigate couples' mutual influence on weight loss. One choice causes 'ripple effect'The researchers followed 130 couples — defined as partners living together — for 6 months, during which one person in each relationship followed a weight loss regime. The partners were assessed in detail twice over that period: once at 3 months and once at 6 months. Prof. Gorin and her colleagues divided the couples into two groups. In the first group, one partner in each couple joined an organized weight loss program, with access to targeted counseling and dedicated online tools. In the other, one partner in each couple was given a handout offering advice about healthful diets, exercise, and some strategies for weight management, such as avoiding calorie-rich foods and eating smaller portions. This "self-guided group" received no further guidance. It was discovered that the partners who had not been directly participating in the weight loss program or given the weight management handouts had also lost weight, alongside their significant others. This tendency was observed consistently, at both the 3-month and 6-month check-ins. Also, Prof. Gorin and team noted that partners tended to lose weight at about the same rate, and that if one struggled in their weight loss journey, so did the other. The findings of the study — which was funded by Weight Watchers International, a popular weight management initiative — therefore suggest that there's more to our private weight loss choices than just a desire to inhabit a healthier body. Prof. Gorin hopes that this knowledge will push national weight loss programs and healthcare providers to take into account the "ripple effect" created by one person's initiative.
It is not yet clear, though, if one person's weight loss initiative can have a larger impact, influencing other household members such as children, siblings, or parents. Prof. Gorin and her team aim to address that gap in a coming study. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc February 4, 2018 at 03:17AM |
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