Type 2 diabetes: Intermittent fasting may raise risk
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Intermittent fasting may be a popular diet, but it may also harm our metabolic health, suggests a new study.
The so-called intermittent fasting diet has been gaining more and more traction among people who want to lose weight quickly. This popular diet consists of "fast" days, where one drastically restricts their calorie intake — to a quarter of the daily dose or less, for instance — and "feast" days, where the person dieting can eat whatever they please. Sometimes referred to as a dieting "fad," intermittent fasting has become popular in recent years, due to its suggested benefits of increasing lifespan and staving off cancer. Indeed, some animal studies have indicated that intermittent fasting may lower the risk of cancer, while observational studies have shown that people whose religion has them fasting regularlylive longer than seniors who do not fast. But could there also be downsides to intermittent fasting? Research presented at the European Society of Endocrinology annual meeting — which took place in Barcelona, Spain — suggests that the dieting practice may have serious consequences for a person's metabolism. Specifically, the new study — led by Ana Cláudia Munhoz Bonassa, a researcher at the University of São Paulo in Brazil — suggests that intermittent fasting may impair the normal activity of the pancreas and the production of insulin, which may, in turn, raise the risk of type 2 diabetes. Intermittent fasting may lead to diabetesThe researchers were prompted in their endeavor byolder studies suggesting that fasting for a short period of time increases oxidative stress and the production of free radicals. Oxidative stress and excessive levels of free radicals have been suggested to speed up the aging process and to damage our DNA, raising the risk of cancer, cardiovascular disease, and neurodegeneration. To find out whether intermittent fasting does indeed generate free radicals, Bonassa and her colleagues placed healthy, adult rats on the diet for a period of 3 months. During this time, the researchers measured and monitored the rodents' insulin levels and function, their body weight, and their free radical levels. At the end of the dieting period, the rats had lost weight, as expected. However, the distribution of their body fat changed unexpectedly. The amount of fat tissue in the rodents' abdomen increased. Belly fat has been shown by recent studies to be deeply linked with type 2 diabetes, with some research even suggesting a molecular mechanism through which the former may lead to the latter. Additionally, Bonassa and colleagues found damage in the insulin-secreting pancreatic cells, as well as higher levels of free radicals and signs of insulin resistance. The study's lead author comments on the findings, saying: "We should consider that overweight or obese people who opt for intermittent fasting diets may already have insulin resistance." "[S]o," Bonassa continues, "although this diet may lead to early, rapid weight loss, in the long-term there could be potentially serious damaging effects to their health, such as the development of type 2 diabetes."
In future, the scientists plan to study in more detail the damaging effects of intermittent fasting on the normal functioning of the pancreas and the insulin hormone. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc May 20, 2018 at 03:57AM
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Foods for bladder health
https://ift.tt/2wSR9K5 An overactive bladder (OAB) can cause considerable disruption to everyday life. People with an OAB may experience urinary incontinence and wake up multiple times during the night (nocturia). There are several possible underlying reasons for an OAB. These include: What to eat and what to avoid
It is recommended to drink 6 to 8 glasses of water each day.
Making alterations to diet and lifestyle can have an impact on an overactive bladder. The recommended dietary changes include: Fluid intake For people with an OAB, there is a fine line between drinking too much and not drinking enough. People should try to stick to the recommended 6 to 8 glasses of fluid each day. The body can regulate liquid in the body, excreting unwanted fluid via the urine. Therefore, exceeding the recommended amounts is likely to lead to more time in the bathroom. However, it is important not to get dehydrated as this will result in more concentrated urine, which may further irritate the bladder lining. It is possible to monitor hydration levels by checking the color of the urine. Dark yellow urine could be a sign of dehydration. It is best not to drink a lot at any one time, but to spread drinks across the course of the day. It is a good idea to stop drinking a couple of hours before bedtime to minimize the likelihood of getting up in the night. Caffeine Caffeinated drinks include tea, coffee, and carbonated drinks such as cola. Caffeine is a diuretic, which encourages the release of water in the urine. This can make the symptoms of an OAB worse. The evidence suggesting that people with OAB should avoid caffeine is varied and mainly anecdotal. However, some people may find it helpful to avoid or limit caffeinated drinks and opt for water, diluted juice, and herbal teas instead. This may improve symptoms of urgency and frequency but not incontinence. Alcohol Alcohol acts as a diuretic and increases urine production, so it is likely to make symptoms worse for people with an OAB. It may be a good idea to cut back on alcohol or avoid it completely for a while to see if symptoms improve. Spicy foods Certain foods, including spicy ones, might irritate the bladder. For some people with an OAB, it is best to avoid them. Citrus fruits Citrus fruits are also believed to irritate the bladder, which might cause painful urination. High fiber foods Studies have shown an association between constipation and an OAB. Adults with urge incontinence who also suffer from constipation should seek dietary advice on how to encourage regular bowel movements. Foods high in soluble fiber, which include oats, bran, vegetables, and legumes, may help with constipation. Other tips to reduce symptoms
Exercising regularly may strengthen pelvic floor muscles.
Those with an OAB may have recognizable symptoms, but each person responds differently to treatment. Other suggestions that may help reduce symptoms include: Strengthening the pelvic floor muscles The pelvic floor muscles are located next to the bladder and provide support and strength to the bladder. Exercising Regular physical activity may strengthen the pelvic floor muscles and help decrease the risk of developing urge incontinence. However, it is also possible that heavy physical exercise may aggravate symptoms, so people should be careful not to overexert themselves. Not smoking Smoking can irritate the bladder and is a risk factor for bladder cancer. Bladder training Alongside the pelvic floor muscle exercises, bladder training aims to make the bladder muscles stronger so it can hold urine for longer periods of time. Reaching and maintaining a healthful weight Medications Doctors frequently prescribe drugs called antimuscarinics for an OAB. These work on the muscles surrounding the bladder to help control the random contractions that cause frequent urination. However, they have some unfavorable side effects such as constipation and dry mouth. Bladder injections It is possible that nerve stimulation or Botox injections may be a way of controlling the signals between the brain and bladder. Surgery In rare cases, people may need surgery to correct bladder abnormalities and reduce the symptoms of OAB. Using of absorbent pads or undergarments In cases where surgery or medications could be risky, for example when advancing age is the cause of the OAB, it may be preferable to consider management techniques to absorb urine. Acupuncture Studies suggest that acupuncture may be effective in helping with the symptoms of an OAB, either as an alternative approach or alongside medication. TakeawayAn OAB can disrupt daily life. Making healthier choices, including following a balanced diet, can help maintain a healthy bladder. Keeping a food diary can be a helpful way to notice any correlation between diet and symptoms. It is recommended to seek the advice of a medical professional to talk through treatment options. These may include medication, exercises to train and strengthen the bladder, and behavioral and lifestyle changes. A combination of OAB treatments is likely to have the best effect in the long-term. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc May 18, 2018 at 09:49AM
Keto Flu Explained: Why Low-Carb Diets Can Make You Feel Sick and Tired
https://ift.tt/2wPedtu Lots of people these days are interested in the ketogenic diet: It's one of the most Googled weight-loss terms, and celebs like Kourtney Kardashian have touted its supposed benefits. But the high-fat, low-carbohydrate eating plan is not without its drawbacks. Experts warn that the diet is extremely restrictive and not sustainable, and that it can lead to nutritional deficiencies, high cholesterol, or a serious condition called ketoacidosis. But even before long-term problems set in, many people who try the diet report other unpleasant side effects. These side effects even have a name in the weight-loss world: keto flu. Keto flu is an unofficial way to describe how many people feel shortly after starting a ketogenic diet, and it can include both physical and emotional symptom—like nausea, cramping, lack of energy, and irritability, to name a few. It’s what happens when the body and the brain are forced to adjust to a sudden carbohydrate deficiency, says Abbey Sharp, RD, a Toronto-based nutritionist and blogger at Abbey's Kitchen. Proponents of the keto diet say that these flu-like symptoms are only temporary, and that certain remedies can help reduce or eliminate them altogether. But is it really worth subjecting yourself to, even if just for a short time? Here’s what our experts say. RELATED: Keto vs. Atkins: Which Is the Better Low-Carb Diet? Keto flu symptomsThere’s no scientific definition of keto flu, but it’s often described as flu-like symptoms that start soon after a person cuts carbohydrates largely out of their diet. (To enable “ketosis,” a sort of starvation mode in which the body burns fat rather than glucose, the ketogenic diet allows for only 2% to 5% of a person’s daily calories to come from carbohydrates.) “Very often, people don’t feel well when they’re on the ketogenic diet, and it tends to be worse in the early period,” says Edward Weiss, PhD, associate professor of nutrition and dietetics at Saint Louis University. “This is something largely anecdotal—we don’t have studies on this—but it’s probably very real.” A sudden drop in carbs can lead to a drop in energy levels, with some dieters reporting unusual fatigue, confusion, or brain fog. “The symptoms are from your brain needing to adjust to the new source of energy, while also trying to deal with a drop in electrolyte levels as you lose weight,” says Sharp. It can also cause nausea, stomach pain, cramping, and constipation, as well, due to the diet’s high-fat and low-fiber makeup. Keto dieters also sometimes report bad breath or foul-smelling sweat and urine. “The smelly factor comes from the fact that acetone, a byproduct of ketone metabolism, seeps out of your body,” says Sharp. (Ketones, a type of acid, are byproducts of fat breaking down in the body.) Cynthia Sass, MPH, RD, Health’s contributing nutrition editor, says that many of her clients who have tried the ketogenic diet have also reported irritability and changes in mood. And while people don’t necessarily feel hungry on the keto diet—thanks to its high allowance for fat and moderate amounts of protein—some do report serious sugar cravings. Adopting a ketogenic diet may also hamper athletic performance, says Weiss, even though many athletes try it, thinking it will have the opposite effect. In a recent study in the Journal of Sports Medicine and Physical Fitness, Weiss and his colleagues found that after four days on a keto diet, participants performed worse on anaerobic exercise tasks—which involve short bursts of intense activity—than those who’d recently gone on a high-carb diet. “Our participants were right in that period of feeling terrible,” says Weiss. “They were tired, hungry, lethargic.” But he and his colleagues suspect there’s a biological reason they performed worse, as well: They had higher levels of acid in their blood, a result of their bodies burning ketones. RELATED: 6 Really Good Things That Happen to Your Body When You Quit Sugar How long does the keto flu last?“Most people find that you will feel better in a few days, or up to a week, once your body adjusts,” Sharp says. “Whether or not you want to put your body through that is a personal choice.” As for athletic performance, the participants in Weiss’s study weren't followed long enough to see if theirs improved after more than just four days on a ketogenic diet. But other research suggests that acid levels in the body tend to normalize after a few weeks, he says, while performance remains compromised. RELATED: 13 Keto Breakfast Recipes That People Are Loving on Pinterest Keto flu remediesKeto blogs and weight-loss websites recommend taking precautions—like making sure you’re staying hydrated, getting plenty of sleep, and finding ways to manage stress—to reduce the unpleasant effects of the ketogenic diet on your body. Some also recommend electrolytes, ketone supplements, or bone broth (which is high in sodium and other minerals) to replace some of what the body is missing in the early stage of the diet. Certainly, prioritizing sleep, hydration, and overall healthy habits can keep you from feeling even worse, whether you’re on the keto diet or not. But the experts we spoke with agreed that avoiding ketosis altogether is a smarter way to feel good while you’re trying to lose weight, rather than putting a Band-Aid on something that could have more serious consequences down the road. “I don’t really recommend the keto diet in anything other than clinical disease management settings, because it is incredibly restrictive,” says Sharp. (The diet was originally used as a treatment for epilepsy, and scientists are also looking into its potential benefits for people with diabetes or insulin resistance.) Research on low-carb diets has also shown that while people do tend to lose weight faster in the beginning, there is no long-term difference when compared with other diets of equal caloric intake. “In other words, if you enjoy carbs, a balanced diet that includes them can lead to just as much weight loss,” Sharp says. RELATED: 6 'Bad' Carbs That Are Actually Good For You How to avoid keto fluIt is possible to cut back on sugar and carbs—and, yes, lose weight—without experiencing these nasty symptoms, says Sharp. “While you cannot achieve ketosis without a significantly reduced-carb diet, you can absolutely reap a lot of the potential glycemic benefits of a low-carb diet—without some of the downfalls, like keto flu—simply by choosing the right carbs,” she says. The key is making sure the carbs you do keep in your diet are rich in fiber, like whole grains, vegetables, and fruits. And when you do eat those carbs, Sharp adds, pair them with some fat or protein; this slows their glycemic impact even more, preventing the blood-sugar spikes (and subsequent crashes) that lead to cravings and crappy feelings. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter Sass agrees: In a 2017 column, she recalled one man who became irritable and had trouble sleeping after adopting an ultra low-carb diet. “Those side effects subsided after he added back fruit, pulses, whole grains, and starchy vegetables to his diet,” she wrote. Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 May 18, 2018 at 09:28AM
I Tried a Body Conturing Treatment for a Flatter Tummy, and the Results Are Amazing
https://ift.tt/2GpAspi Since reaching my goal weight for my wedding (I dropped 25 pounds!), I have been maintaining my body for the past two years with better eating habits, strength training, and running. Then I received an offer to test a new in-office laser body-contouring treatment called SculpSure. During my tenure as a beauty editor, I’ve tried almost every facial treatment under the sun but had yet to venture into body. While the procedure doesn’t promise weight loss, FDA-cleared SculpSure, according to the company, “is designed to reduce stubborn fat, helping you achieve a slimmer appearance without surgery or downtime.” Sign. Me. Up. So how does it work? Targeted laser energy heats fat cells under the skin, destroying their integrity. Over the following three months, the damaged fat cells are processed and eliminated through the body’s lymphatic system (you pee them out). Results can be seen as quickly as six weeks, and they say fat cells will not regenerate. Most patients need multiple treatments (which cost from $600 to $2,500 per session) to achieve results—I had three. My procedure was done at the plastic surgery practice of Jennifer Levine, MD, in New York City. After taking photos, I was asked to lie down (I adjusted my clothing so my midsection was exposed). The technician secured straps over my lower abdomen—they reminded me of a seat belt with plastic brackets—that pushed out my pooch. (I did not want to selfie this step, but it didn’t hurt.) Once the attachments were in place, I felt a cooling sensation, which continued throughout the 25-minute treatment. Then I felt a blast of heat, which signals the laser (it cycles on and off). The warming sensation goes from feeling like a hot-water bottle to moderate period cramps, which were uncomfortable but tolerable. When it was over, I returned to my job and had no negative side effects. Since the results are gradual, I didn’t wake up to a life-changing flat tummy one morning, but a few months later, my jeans buttoned more easily and I felt even better in a bikini. While my stomach doesn’t define me (or anyone!), if this is something you’re interested in, it delivered results. Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 May 17, 2018 at 09:25AM
Can estrogen levels affect weight gain?
https://ift.tt/2wNztQ9 Some forms of estrogen are linked with how the body controls weight gain. As such, any changes in their levels could then lead to changes in body weight. So, what is the relationship between a woman's estrogen levels and her weight? Read on for more information about this phenomenon and what to do about estrogen-related weight gain. Menopause, estrogen, and weight
Menopause causes a drop in estrogen levels.
Estrogen levels can be low in women for many reasons. The most common reason for low estrogen is menopause. This is when a woman's reproductive hormones decline, and menstruation stops. Many women notice that they gain weight during this time in their life. One reason why people might gain weight around menopause is changing hormone levels. One form of estrogen called estradiol decreases at menopause. This hormone helps to regulate metabolism and body weight. Lower levels of estradiol may lead to weight gain. Throughout their life, women may notice weight gain around their hips and thighs. However, after menopause, women tend to gain weight around their mid-section and abdomen. This type of fat gain tends to build up in the abdomen and around the organs, where it is known as visceral fat. Visceral fat can be very dangerous. It has been linked with several other medical conditions, including: As well as changing estrogen levels, older women may tend to be less active and have less muscle mass, which means that they burn fewer calories during the day. These factors can all increase a woman's risk for weight gain during the transition to menopause. These age-related factors may play a more significant role in weight gain than changes to estrogen levels. In line with this, one review of studies from 2012 concluded that weight gain did not appear to be affected by hormone changes related to menopause. Other reasons for estrogen imbalanceMenopause is not the only reason why a woman might have low estrogen levels. Other potential causes of estrogen imbalance include: Polycystic ovary syndrome (PCOS)
PCOS causes cysts on the ovaries and may affect hormone levels.
PCOS is a condition where a woman has multiple small cysts on the ovaries, as well as several hormonal imbalances. They may have high testosterone levels and an imbalance between estrogen and progesterone levels. Women with this condition tend to have an issue with weight gain, insulin resistance, and heart disease. Lactation Estrogen levels remain low after a woman has given birth and while she is breast-feeding. This hormonal change helps to encourage milk production and prevent ovulation and any further conception right away. Ovary removal A woman who has had both of her ovaries surgically removed will go through sudden menopause. She will no longer release eggs or produce estrogen and progesterone. Anorexia Anorexia is a serious eating disorder where someone does not take in enough calories. This deficit puts their body in a state of starvation and will reduce the amount of estrogen their body produces. Vigorous exercise Vigorous or extreme exercise has been shown to decrease estrogen production due to low body fat levels. What is estrogen?Estrogen is one of the two primary female sex hormones and is involved in the onset of puberty and the menstrual cycle. It has many other essential functions, as well, including:
The ovaries, which are two small glands in the lower pelvis, are mainly responsible for the production of estrogen. The adrenal glands and fatty tissue also make estrogen in small amounts. There are three main types of estrogen:
Symptoms of low estrogen
Low estrogen levels may cause insomnia and night sweats.
Symptoms of low estrogen include:
Women experiencing any of these symptoms should talk to a doctor about them. A doctor can run a simple blood test to measure estrogen levels and determine if an estrogen imbalance is to blame. Women should keep track of their menstrual periods, including when they begin and end, and any other symptoms or problems that they are experiencing. Having this information readily available can help a doctor diagnose potential hormonal imbalances. How to manage weight gainMaintaining a healthy weight, even if it is related to an estrogen imbalance, begins with eating well and staying active. A healthful diet to manage weight means:
Being active is also very important for managing estrogen-related weight gain. In addition to regular cardio exercise, such as jogging, swimming, or walking, people should add in strength training to help build muscle and promote healthy bones. OutlookWeight gain is a common complaint among women who reach menopause. Making healthful diet and lifestyle changes are the best way to manage weight gain. People should talk to their doctor about any concerns that they may have related to weight gain or hormone imbalances. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc May 17, 2018 at 08:55AM
How This Woman Gained 22 Pounds but Stayed the Exact Same Clothing Size
https://ift.tt/2GoVpAL Age, weight, clothing size...it’s all just a number. Fitness influencer Victoria Winterford proved as much in her latest transformation post, which revealed that she gained weight but didn’t change her size. Both images show her in a black bikini, but there’s a difference of 22 pounds (or 10 kilograms). The one constant? Her size 8 frame. “How??” the 25-year-old from the UK asked. “Yep that little thing we call muscle.” Winterford went on to talk about how the numbers on the scale and on the clothing tag distract us from seeing real fitness results—such as her recent increase in muscle mass. A boost in muscle is a common body change many people notice after switching up their fitness routine, and it can cause an uptick on the scale because muscle weighs more. “We all get so paranoid over those numbers ... we let it control us, how we train, how much we should be eating … when really we need to be focusing on how we LOOK and how we FEEL.” RELATED: These Women Look Like They Lost Weight, but They Actually Gained She tells Health that she’s struggled with finding a more intuitive way to eat and exercise. “I used to be very underweight,” she says. “I would restrict myself from eating too many calories, obsessed with weighing myself in case I put on weight, and definitely overtrained my body. I was very body conscious and always wanted to look like someone else.” Now, she’s learned how to train and eat properly, and she's hoping that her message is something others, particularly young women, can relate to. “The pressures of social media these days make people think they have to look a certain way, [but] realistically we should just be the best version of ourselves no matter what,” she says. “I just want to help as many people as possible [by] spreading a positive message about body image and living a healthy but also balanced lifestyle.” Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 May 16, 2018 at 12:51PM
Is It Actually Harder to Lose Weight When You're Short?
https://ift.tt/2rM9iDF Losing weight is hard. But it's harder for some people more so than others due to a variety of factors: age, activity level, hormones, starting weight, sleep patterns, and yes—height. (FYI, here's why sleep is the number-one most important thing for a better body.) You've probably heard that it's more difficult for people who are shorter to lose weight. And if you're on the shorter side, maybe you've even experienced this firsthand. But is it really harder or does it just seem that way because again, losing weight ISN'T easy? And if so, why?! We talked to weight-loss experts to investigate. Fact or Fiction: It's Harder for Shorter Women to Lose WeightSo, let's get this out of the way: "Sorry to say it, but it's true that shorter women have to consume fewer calories to lose weight than taller friends if all other factors are equal," says Luiza Petre, M.D., a board-certified cardiologist who specializes in weight loss. In other words, the harsh reality is that even if you have the same activity level and the same level of overall health, your taller friend is going to be able to eat more and still lose more weight than you, a shorter person, can. And because you have to eat fewer calories to see weight-loss results (or to maintain your weight), it can feel ~a lot~ harder, she says. The reason this is true is actually pretty simple: "The more muscle mass you have, the faster your metabolism works. Taller people have more muscle mass because they are born with it simply because of their height," explains Shari Portnoy, a registered dietitian. Your lean muscle mass has an impact on your basal metabolic rate (BMR), which determines how many calories your body burns at rest. The more lean muscle you have, the higher your BMR will be, and the more you can eat. Of course, activity level plays a role here, too, but the higher your BMR is, the less work you have to do to account for extra calories eaten. Portnoy says that in her experience, shorter people do tend to have a harder time losing weight in general. "The less weight you start with, the harder it is to lose. It will be easier for a 200-pound person to lose weight than a 100-pound person." This is the same reason that it takes longer to lose those last 5 pounds than it does to lose 5 pounds at the start of a weight-loss journey. Plus, "shorter women trying to maintain their weight often find themselves with mismatched meal partners," notes Dr. Petre. For example, if you're 5'3" and your 5'9" best friend wants to share a piece of cheesecake for dessert, those extra calories could prevent you from maintaining the calorie deficit you need to lose weight, while not affecting your friend's weight-loss goals. Womp womp. But Wait, It's Not That Simple!So yes—shorter people have to eat less than taller people to lose weight in general. But height isn't the only factor that determines how many calories you burn per day. Sleep habits, genetics, hormonal health, exercise, dieting history, and exercise also play roles here, says Dr. Petre. "It is not as easy as saying that tall is always better than short when it comes to weight loss," says Rachel Daniels, a registered dietitian and senior director of nutrition at Virtual Health Partners. "There may be a time when a shorter person does not need to eat less than a taller person to lose weight—since height is only one factor in the equation," she says. For example, if the shorter person has a higher percentage of lean body mass, then they can probably consume the same number of calories as a person who is taller with less muscle mass and lose weight at a similar rate, she explains. One of the primary ways you can increase your metabolism is by exercising, and this is one area where shorter people may have an advantage. "A smaller person has a lower calorie requirement, but they can also burn more than a taller person faster doing the same exercise," points out Tracy Lockwood Beckerman, in-house registered dietitian at Betches Media. "For example, if a shorter person is walking a mile, they have to put in more work and more steps to get through that mile, whereas a taller person takes fewer steps and won't have to work as hard." Weight-Loss Tips for Short PeopleOn the shorter side and not seeing the weight-loss results you're after? Here's what to try to troubleshoot. Lift weights. "Being shorter, it would help to do strength training and develop as much muscle mass as you can, which in return burns more calories," says Dr. Petre. (Not sure how to get started? Here's a 30-minute weightlifting workout that maximizes your rest time.) Tune in to hunger cues. "Although someone shorter should not be eating as much as someone taller, they also shouldn't be as hungry," says Beckerman—although activity level does play a role in appetite. "Your body knows what it needs, so trust it!" (Making mindful eating a regular part of your diet can be a huge help when it comes to getting in touch with your hunger cues.) Ballpark your calorie needs. Calculate your calorie needs with an online calculator where you can enter your height, weight, and activity level, suggests Beckerman. Of course, you don't have to stick to the *exact* calorie goal the calculator spits out, but it can help you get a decent idea of approximately how much you should eat if you want to lose weight or maintain your weight. (More on how to do that here: Exactly How to Cut Calories to Lose Weight Safely) Chat with an expert. "Speak to a registered dietitian or a health expert before comparing yourself to your leggy friend who seems to be able to take off those 5 pounds in a snap," Daniels suggests. Not only will they be able to help put things in perspective, but they're also likely to have some suggestions about how you can make the most of your BMR. This article originally appeared on Shape.com. Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 May 15, 2018 at 02:48PM
How a Former Health Writer Took Her Own Advice and Lost 43 Lbs.
https://ift.tt/2jYBhN5 Before I begin my story, you should know that two years ago I was a writer for Health, and every month I’d interview women about their weight-loss journeys for this page, listening to how their bad choices had sent them to their highest weight. Little did they know I could relate: I ate every meal out, never left food on my plate, and indulged in boozy weekend brunches. And I finished those interviews feeling a bit hypocritical. Still, it wasn’t until April 2017, after seeing some less-than-flattering photos of myself, that I hopped on the scale for the first time in forever. I was immediately hit with all the emotions those women had described to me: shock, shame, discomfort. I knew that I needed to take control. So I signed up for Weight Watchers about a week later. Meal Prep 101I was used to eating takeout, like Caesar salads doused in dressing and thick slices of avocado toast topped with tons of cheese, but thanks to the program, I learned that those seemingly “healthy” dishes were actually full of calories. I began home-cooking all of my meals (like brown rice, brussels sprouts, and chicken) every day, which helped me rein in my portions. Within two months, I was down 20 pounds. Class ActBy August 2017, I had added in even more healthy habits, re-signing up for ClassPass and taking a strength, indoor cycling, and treadmill and weight-training interval class each week. Regular sweat sessions helped me enter 2018 feeling stronger than ever, and just four weeks into the new year, I had lost a total of 43 pounds. Having been inspired by women who post their transformations on social media, I followed suit, sharing a before-and-after photo on Instagram. I didn’t do it to get likes, but to pay homage to the women who had moved me to get fit in the first place, and hopefully to motivate others who still need that push. Pay it forward, right? Try Her TricksFind a Sweet Spot: It’s not worth depriving yourself all day so you can have that slice of cake at the party. Plus, it’s easy to devour three slices if you show up starving. I eat clean most of the time so I can indulge now and then. Fine-Tune Your Favorites: From smaller portions of whole wheat pasta (instead of lasagna!) to subbing Greek yogurt for sour cream in Buffalo chicken dip, I look for healthier ways to re-create comfort food. Spearhead Plans: Why avoid going out to dinner with friends? Instead, I suggest spots where I know wholesome options are available. Buddy Up: It’s tough for me to motivate in the morning, but a former coworker and I go to a 6 a.m. boot camp every Friday. Getting myself up and out is way easier when I know she’ll be waiting for me. Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 May 15, 2018 at 11:17AM
Type 2 diabetes: Sexual orientation may influence risk
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Lesbian and bisexual women may be up to a third more likely to develop type 2 diabetes, suggests a new study.
The National Institutes of Health (NIH) estimate that more than 30 million people in the United States live with type 2 diabetes. Many of the risk factors for diabetes are lifestyle habits that can be changed. Being physically active, eating right, and trying to maintain a healthy weight can all lower the risk. Some other factors, such as ethnicity or genes, are hard to change, but being aware that you may be at risk is still useful for preventing the metabolic disease. For instance, African Americans, Mexican Americans, American Indians, Native Hawaiians, Pacific Islanders, and Asian Americans are known to be at a higher risk of developing type 2 diabetes. People who have relatives with diabetes or a family history are also predisposed to the condition, as are people who have heart disease or have had a stroke. New research suggests that sexual orientation might also be a risk factor worth adding to the list. The new study — which was led by Heather L. Corliss, a professor at San Diego State University's Graduate School of Public Health in California — suggests that women who identify as lesbian or bisexual are at an increased risk of developing type 2 diabetes. The findings were published in the journal Diabetes Care. Young lesbian and bisexual women at riskTo study the incidence of type 2 diabetes among gay and bisexual women, Corliss and colleagues studied 94,250 women who had taken part in the Nurses' Health Study II — which is one of the largest longitudinal studies to ever investigate risk factors for major chronic conditions among women. Of the study participants, 1,267 identified as lesbian or bisexual. The women were aged between 24 and 44 at the beginning of the study in 1989. In 1989–2013, every 2 years, the women were clinically assessed for diabetes. Overall, the study discovered that lesbian and bisexual women were 27 percent more likely to develop type 2 diabetes in the 24-year study period. The study also revealed that gay and bisexual women tended to develop the condition earlier on than heterosexual women. Additionally, a higher body mass index (BMI) seemed to mediate this correlation. Stress may explain diabetes riskAs the researchers explain, "Given the significantly higher risk of developing type 2 diabetes before age 50 years among [lesbian and bisexual] women, and their potentially longer duration of living with type 2 diabetes, [these] women may also be more likely to experience complications compared with heterosexual women." Corliss and team also highlight the importance of stress in preventing chronic disease in this group of women. "[T]here is a reason," they go on to explain, "to suspect that [lesbian and bisexual] women may have disparities in chronic physical health conditions, including type 2 diabetes, because they are more likely than heterosexual women to have risk factors such as obesity, tobacco smoking, heavy alcohol drinking, and stress-related exposures." The study authors suggest that the discrimination and psychological distress that these women may be prone to could take a toll on their health and raises the risk of various health problems. Corliss and colleagues conclude:
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc May 12, 2018 at 03:45AM
Are people with diabetes, obesity predisposed to stress?
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Insulin resistance may contribute to rendering people with obesity and diabetes more prone to stress.
According to Auriel Willette, Tovah Wolf, and others at the University of Wisconsin-Madison and Iowa State University in Ames, the answer to this is "yes." Previous studies have revealed that people who live with both type 2 diabetes and obesity seem to be more predisposed to mood disorders such as depression. The scientists involved in the new study thought that this raised emotional response to stressors may have to do with insulin resistance, which sets up the context for an increased negative emotional response. Their recent study — the results of which are now published in the journal Psychosomatic Medicine -- indicates that individuals with type 2 diabetes or prediabetes react more strongly to negative visual stimuli. This is backed up by their brain activity, levels of cortisol (the stress hormone), and their cognitive performance. Insulin resistance tied to negative reactionsTo gather data relevant for their research, the researchers recruited 331 adults using a larger study called Midlife in the United States. The first sign that they studied in the participants was their "startle response," which isdefined as an involuntary defensive reaction to a stimulus that is automatically perceived as potentially dangerous. Imagine jumping, startled, because someone suddenly yells "boo!" from behind you in an otherwise quiet room. After a moment, you will realise that it was only a practical joke, but your body's instant reaction is to propel you out of harm's way. However, some individuals have stronger, more intense startle responses than others, and it turns out that people with diabetes may fall into this category. Willette and team showed each study participant a series of images with negative, positive, or neutral content, with the aim of triggering an emotional response. At the same time, they tested the subjects' involuntary responses using an electroencephalogram (EEG), a test in which tiny electrical sensors are placed in key areas over the head and face — in this case, under the participants' eyes — to measure activity in the central nervous system. In doing so, the researchers evaluated how often each individual blinked or flinched when shown negative imagery. "People with higher levels of insulin resistance were more startled by negative pictures," says Willette, adding, "By extension, they may be more reactive to negative things in life." "It is one piece of evidence to suggest that these metabolic problems are related to issues with how we perceive and deal with things that stress all of us out," he points out. A vicious cycleAlso, the results of EEG tests performed on participants when their brains were at rest — that is, not engaged in any specific tasks — indicated that those with type 2 diabetes or prediabetes presented more activity in the right half of their brains. This is interesting because an overactive right hemisphere has been associated with depression and negative moods. Wolf notes that the results suggest an explanation as to why people who have chronic metabolic diseases tend to find it so difficult to pursue a more healthful lifestyle to support them in their journey toward improved well-being. If a person is consistently focused on negative thoughts, she says, they may find it hard to find the motivation to work toward a positive health outcome. Moreover, the scientists found that participants with prediabetes and type 2 diabetes had low cortisol levels, which they read as a possible sign of chronic stress. A telephone test of cognitive performance also established that these people had some cognitive deficits, such as poorer arithmetic ability. The scientists argue that gaining a better understanding of how insulin resistance can contribute to an altered perception of stress factors could help specialists to counteract the effects of negative moods and thinking on patients aiming to overcome obesity and diabetes. "For people with blood sugar problems, being more stressed and reactive can cause blood sugar to spike," says Wolf, noting that this sets up a vicious cycle.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc May 8, 2018 at 12:42PM |
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