What are the 6 essential nutrients?
https://ift.tt/2ZheXW9 The World Health Organization (WHO) note that essential nutrients are crucial in supporting a person's reproduction, good health, and growth. The WHO divide these essential nutrients into two categories: micronutrients and macronutrients. Micronutrients are nutrients that a person needs in small doses. Micronutrients consist of vitamins and minerals. Although the body only needs small amounts of them, a deficiency can cause ill health. Macronutrients are nutrients that a person needs in larger amounts. Macronutrients include water, protein, carbohydrates, and fats. Keep reading for more information about where to find these nutrients, and why a person needs them. The six essential nutrients are vitamins, minerals, protein, fats, water, and carbohydrates. Vitamins
A diet rich in vegetable, fruits, and lean proteins should provide a person with plenty of vitamins.
Vitamins are micronutrients that offer a range of health benefits, including:
There are 13 essential vitamins that nutritionists divide into two groups: fat soluble and water soluble. Fat soluble vitamins are: Water soluble vitamins are: Typically, a person who eats a diet rich in vegetables, fruits, and lean proteins can get all the vitamins they need in their food. However, those who eat less fruit and vegetables, and those with digestive conditions may need to take a vitamin supplement to reduce or avoid a deficiency. Find out what vitamins are and what they do here. MineralsMinerals are the second type of micronutrients. There are two groups of minerals: major and trace minerals. The body needs a balance of minerals from both groups for optimal health. Major minerals are: Major minerals help the body to do the following:
Trace minerals are: Trace minerals help with:
A person can ensure they consume enough minerals by including the following foods in their diet.
Protein
Certain grains are rich in protein.
Protein is a macronutrient that every cell in the body needs to function properly. Proteins carry out a variety of functions, including:
A person can take in proteins through their diet. The following foods are good sources of protein: Although meats and fish tend to contain the highest levels of protein, vegans and vegetarians can get enough protein from various plant products. Learn how much protein a person needs each day. FatsPeople often associate high fat foods with bad health. However, a person needs certain fats to help maintain optimal health. Fats provide the body with energy and help it carry out a range of functions. However, it is essential to consume healthful fats, such as monounsaturated and polyunsaturated fats and limit or avoid saturated and trans fats. Healthful fats help with the following functions:
According to recent Dietary Guidelines for Americans, a person should consume 20–35% of their calories from healthful fats. A person can find healthful fats in several foods, including:
Find out the difference between saturated and unsaturated fats. CarbohydratesCarbohydrates are essential to the body. They are sugars or starches that provide energy for all the cells and tissues in the body. There are two different types of carbohydrates: simple and complex. People should limit their intake of simple carbohydrates, such as white bread, pasta, and rice. However, the body needs complex carbohydrates to support the following:
The Dietary Guidelines for Americans recommend a person consumes 45–65% of their daily calories from complex carbohydrates. The following foods contain complex carbohydrates:
People should avoid overly processed products that contain bleached, white flour, and foods with added sugar. Learn the difference between good and bad carbs here. Water
Drinking water is essential because it flushes toxins out of the body.
Water is probably the most important essential nutrient that a person needs. A person can only survive a few days without consuming water. Even slight dehydration can cause headaches and impaired physical and mental functioning. The human body is made up of mostly water, and every cell requires water to function. Water helps with several functions, including:
The best source for water is to drink natural, unsweetened water from the tap or bottled sources. For people who do not like the taste of plain water, they can add a squeeze of lemon or other citrus fruits. Also, a person can get extra water by consuming fruits that contain a large amount of water. People should avoid getting their water intake from sugary drinks. Sugary drinks include sweetened teas, coffees, soda, lemonade, and fruit juices. Find out how much water to drink to avoid dehydration. SummaryA person needs to consume all six types of essential nutrients to ensure the best possible health. These nutrients support vital functions, including growth, the immune, the central nervous system, and preventing disease. Typically, a person who eats a healthful, balanced diet that includes lean proteins, vegetables, fruits, complex carbohydrates, and water will get the nutrients they need. People with digestive issues, who take certain medications, or have other conditions may require supplements to help them get the body's essential nutrients. An individual should speak to their doctor about any medical conditions and the medications they are taking before they start to take any supplements. Also, they may want to see a dietitian or nutritionist to discuss their nutritional intake before they begin taking any supplements. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc August 22, 2019 at 08:10PM
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Are chia seeds effective for losing weight?
https://ift.tt/2P94Bml Some people claim that eating chia seeds aids weight loss. In this article, we outline the science behind this claim. We also provide information on the nutrient content of chia seeds and suggest ways to incorporate them into the diet. Can chia seeds help someone lose weight?
The high protein and fiber content of chia seeds may help suppress appetite.
Chia seeds are rich in fiber, boasting 9.75 grams (g) per 1 ounce (oz) serving. They also contain 4.69 g of protein per serving. Both fiber and protein can temporarily suppress appetite by making a person feel fuller for longer. Moreover, each serving of chia seeds contains only 138 calories, making them a low calorie, nutrient dense snack. Scientists have only recently begun studying the potential weight loss benefits of chia seeds. Some of these studies have shown promising results, but the data are far from conclusive. A small 2014 study compared weight loss in people who consumed 35 g of chia flour a day with that in people who ate a placebo. A total of 26 participants took part in the study. There was no difference in weight loss between the two groups after 12 weeks. However, the researchers noted a significant weight loss among those in the chia group. The participants who had obesity at the start of the study lost more weight than those who were less overweight at the beginning. In addition, people in the chia group who had abnormal cholesterol levels at the start of the study showed significantly improved levels at the end. The chia flour led to a reduction in overall cholesterol and an increase in high density lipoprotein ('good') cholesterol. Another study investigated whether chia seeds promote weight loss in people with type 2 diabetes. The study included 77 participants who were either overweight or had obesity. All of the participants followed a calorie restricted diet for 6 months. One group ate Salba chia daily, while the other group ate an oat bran-based control food. The participants who did not consume chia lost 0.3 kilograms (kg), or 0.66 pounds (lb), on average. Those who ate chia lost an average of 1.9 kg, or 4.19 lb. The chia group also showed a significant average reduction in waist circumference compared with the control group. Together, these findings suggest that chia seeds are unlikely to cause significant weight loss on their own. They may promote weight loss in people who eat a low calorie diet, although the evidence for this claim is inconclusive. There is a need for more extensive and better designed studies to test the effects of chia seeds on weight loss and overall health. Health benefits of chia seedsChia seeds contain many healthful nutrients. A 1 oz serving contains the following amounts of minerals: Chia seeds also contain several antioxidants and are a rich source of omega-3 fatty acids. Some research links omega-3 intake to a reduced risk of depression, inflammatory bowel disease, and childhood allergies. Omega-3 fatty acids may also lower the risk of heart disease. Research into the potential health benefits of chia seeds is still in its infancy. There is a need for more clinical trials of a higher quality. However, current research suggests that chia seeds may provide some of the following health benefits:
How to add chia seeds to the dietIt is fine to snack on raw chia seeds, and some people like the taste. Many studies of chia seeds have used relatively high doses, which amount to much more than a single serving. For people who struggle to eat larger quantities of chia seeds, there are several simple ways to add them to the diet. Try one or more of the following:
Chia seeds are available to purchase in many health food stores and online. Risks and considerations
If a person is taking blood thinners, they should talk to their doctor before incorporating chia seeds into their diet.
Chia seeds are safe for most people to eat, and they do not typically cause side effects. However, the high fiber content of chia seeds may cause gastrointestinal problems in people who are sensitive to fiber. It is also worth noting that larger doses of omega-3s, such as those that supplements provide, can thin the blood. While this may help lower blood pressure and improve heart health, it also increases bleeding risk. Therefore, people who take blood thinners or have bleeding disorders should avoid chia seeds. At the very least, they should talk to a doctor before incorporating chia seeds into the diet. Some people may find that they are allergic to chia seeds, although this is uncommon. People should stop eating chia seeds if they notice any signs of an allergic reaction. SummaryResearch on chia seeds has not kept pace with public interest in chia as a superfood. As the research continues, scientists may discover more convincing evidence linking chia seeds to weight loss. For now, there is little reason to believe that chia seeds on their own can aid weight loss. It is also clear that chia seeds are not a substitute for a healthful diet and exercise. However, people interested in losing weight should consider adding chia seeds to their diet. They are a nutritious and healthful replacement for higher calorie foods and an excellent source of fiber. They may also help a person manage their food cravings while they pursue their weight loss goals. We picked linked items based on the quality of products, and list the pros and cons of each to help you determine which will work best for you. We partner with some of the companies that sell these products, which means Healthline UK and our partners may receive a portion of revenues if you make a purchase using a link(s) above. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc August 21, 2019 at 08:09PM
How diet can alter the gut, leading to insulin resistance
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New research looks in more detail at the mechanisms linking diet to insulin resistance.
Insulin resistance occurs when the body stops responding normally to insulin, a hormone that helps the body process sugar. Developing insulin resistance can lead to type 2 diabetes, which is a metabolic condition that affects millions of people worldwide. Obesity is a significant risk factor for insulin resistance and diabetes. But how and why does obesity drive this metabolic change? Researchers from the University of Toronto in Canada believe the answer may lie in the mechanisms that consuming a high fat diet sets in motion. "During high fat diet feeding and obesity, a significant shift occurs in the microbial populations within the gut, known as dysbiosis, which interacts with the intestinal immune system," the researchers explain in their new study paper, published in Nature Communications. The team decided to try and find out exactly how a high fat diet might alter gut immunity and, thus, bacterial balance, leading to insulin resistance. "A link between the gut microbiota and the intestinal immune system is the immune derived molecule immunoglobulin A (IgA)," the researchers note in their paper. They add that this molecule is an antibody produced by B cells, a type of immune cells. The investigators thought that IgA might be the missing link that explained how a poor diet leads to insulin resistance by altering gut immunity. A sensitive mechanism impacted by dietIn the first part of their study, the investigators used mouse models with obesity, some of which lacked IgA. The researchers found that when the IgA-deficient mice ate a high fat diet, their insulin resistance worsened. When the researchers collected gut bacteria from the IgA-deficient mice and transplanted them into rodents without gut bacteria, these mice also developed insulin resistance. This experiment, the researchers suggest, indicates that at normal levels, IgA would help keep gut bacteria in check. Not just that, but it would also help prevent harmful bacteria from "leaking" through the intestines. Mice without IgA had increased gut permeability, meaning that harmful bacteria could "leak" from the gut into the rest of the body. Following these experiments in preclinical models, the researchers then moved on to see if the same mechanisms applied to humans. They were able to obtain stool samples from individuals who had undergone bariatric surgery — a form of surgery for weight loss. The researchers analyzed the content of IgA in stool samples collected both before and after the individuals had undergone bariatric surgery. The researchers found that these individuals had higher levels of IgA in their feces after surgery, suggesting that this antibody was indeed linked to metabolic function and influenced by diet. "We discovered that during obesity, there are lower levels of a type of B cell in the gut that make an antibody called IgA," notes the study's lead author Helen Luck. "IgA is naturally produced by our bodies and is crucial to regulating the bacteria that live in our gut," she explains. She adds that "[i]t acts as a defense mechanism that helps neutralize potentially dangerous bacteria that take advantage of changes to the environment, such as when we consume an imbalanced or fatty diet." The results of the current research suggest a direct link between eating a high fat diet and having obesity, on the one hand, and having lower levels of gut IgA, symptoms of gut inflammation, and developing insulin resistance, on the other. In the future, the researchers would like to find out how best to boost levels of IgA-producing B cells, believing that this intervention could protect against insulin resistance.
"Going forward, this work could form the basis for new gut immune biomarkers or therapies for obesity and its complications, like insulin resistance and type 2 diabetes," says study co-author Dr. Daniel Winer. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc August 15, 2019 at 08:01PM
Enlightened Ice Cream Just Released 11 New Keto-Friendly Flavors
https://ift.tt/2OYw9uC Good news, keto dieters: One of your fave keto ice cream brands just got even more keto-friendly. Enlightened, a low-sugar, low-calorie, high-protein ice cream brand, just made its foray into the keto world with a new line of keto-approved ice creams. The ice cream literally launched today, people—and according to the press release, it's the lowest net-carb ice cream on the market. But it goes even further: Enlightened is also the first ice cream brand on a national level to launch a keto-specific ice cream line. It will roll out in 6,000 stores nationwide—like ShopRite, Wegmans, and Publix—by October. The main goal of Enlightened's keto ice cream? To give everyone the ability to enjoy it, regardless of their eating plan. "We recognize that there are many paths to achieving a healthier lifestyle, so we are constantly working on new products and collections to satisfy a wide variety of nutritional needs," Enlightened CEO and founder Michael Shoretz said in the press release. (FYI: Enlightened also released dairy-free and vegan options last year, continuing that trend.) RELATED: 5 Ice Cream Brands You Can Eat on the Keto Diet (Really) But now, it's time for the important stuff: the keto-friendly flavors and nutrition information. All new pints and bars—there are seven and four new flavors, respectively—contain less than one gram of sugar and have only one gram of net carbs per serving. They're also made with real cream, so hello to being fat-friendly. As far as sweeteners go, each product is made with monkfruit and erythritol—aka, zero-calorie sweeteners that won't spike blood sugar. Here's how every single new flavor breaks down—all 11 different products—nutritionally speaking: Enlightened Keto Butter Pecan
Enlightened Keto Chocolate Glazed Donut
Enlightened Keto Chocolate Peanut Butter
Enlightened Keto Coffee & Cream
Enlightened Keto Mint Chocolate Chunk
Enlightened Keto Peanut Butter Fudge
Enlightened Keto Red Velvet
Enlightened Keto Mint Chocolate Chip Bar
Enlightened Keto Peanut Butter Chocolate Chip Bar
Enlightened Keto Marshmallow Peanut Butter Bar
Enlightened Keto Dark Chocolate Bar
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Study finds 'disturbingly' high levels of 'ugly cholesterol'
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New research points to high levels of remnant cholesterol in the blood.
This research explored the link between remnant cholesterol and cardiovascular disease and came to an alarming conclusion. Researchers from the University of Copenhagen and Copenhagen University Hospital in Denmark led the study. Their findings now appear in the journal Atherosclerosis. Hopes are high that this finding could have a positive impact on both the prevention and treatment of cardiovascular disease in the future. The team used data from the Copenhagen General Population Study, which included cholesterol specific test results from around 9,000 people. Using an advanced measuring method called metabolomics, researchers were able to identify the amounts of good, bad, and "ugly" cholesterol within each sample. They found that equal parts of all of these types of cholesterol make up total cholesterol, which means that the impact of having higher levels of ugly cholesterol is much greater than scientists previously thought. "Our results show that the amount of remnant cholesterol in the blood of adult Danes is just as high as the amount of the bad LDL [low density lipoprotein] cholesterol," says chief physician Prof. Børge Nordestgaard, from the University of Copenhagen and Copenhagen University Hospital.
Measuring cholesterol and what it meansWhen someone gets their cholesterol checked, it is not a single blood test result. Instead, the test results include different levels of different types of cholesterol: high density lipoprotein (HDL) (or good cholesterol), LDL (or bad cholesterol), triglycerides, and total cholesterol. Generally, for better health outcomes, people should strive for higher levels of HDL and lower levels of LDL and triglycerides. Breaking it down in this way provides more information than a simple total cholesterol test. The method the scientists used in this study (metabolomics) offers even more vital information. Prior studies on this topic have shed some light on remnant cholesterol; researchers have found that being overweight or having obesity was the main cause of high levels of both remnant cholesterol and triglycerides in adults. Prof. Nordestgaard notes that with the new knowledge the team gleaned from this study, the prevention of cardiovascular disease should not only focus on LDL cholesterol, as that is not the only type that can lead to health issues. "So far, both cardiologists and [physicians] have focused mostly on reducing LDL cholesterol, but in the future, the focus will also be on reducing triglycerides and remnant cholesterol," he says. High cholesterol treatmentIf someone discovers that their cholesterol levels are not optimal, there are a few options available for treatment. Focusing on heart healthy foods — which includes eating more fruits and vegetables, whole grains, nuts, poultry, and fish — is a good way to help improve these levels. It is also important to reduce the consumption of foods high in saturated fat and sugar. Also, people should try to avoid being sedentary, as physical activity can help improve cholesterol levels. Furthermore, cigarette smoking increases the risk of coronary heart disease in people with high cholesterol. Making lifestyle changes — such as improving the diet, getting more exercise, and quitting smoking — can help improve cholesterol levels. However, if those methods do not work, doctors can also prescribe medication. Losing weight may be the best thing someone can do to lower their "ugly" cholesterol and triglyceride levels.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc August 12, 2019 at 07:55PM
What Is the Ayurvedic Diet—and Can It Help You Lose Weight?
https://ift.tt/2MdYRW8 Non-Western approaches to wellness have become increasing popular, from massage and meditation to acupuncture and aromatherapy. The interest in nutrition for both preventative and therapeutic purposes has also soared, including the awareness of eating practices from healthy populations around the globe. One in particular that’s been bubbling up is the Ayurvedic diet. In existence for thousands of years, the Ayurvedic diet is based on principles of Ayurvedic medicine. The focus is on balancing various energies within the body—to achieve better synergy and improve health of body and mind. Why your body type mattersBody type determines the guiding eating principles. According to Ayurveda, there are five elements that make up the universe: vayu (air), jala (water), akash (space), teja (fire), and prithvi (earth). These elements are believed to form three distinct doshas, or body types, which relate to energy that circulates within the body. While everyone maintains characteristics of all three doshas, one is typically dominant: Vata (space and air): Vata controls basic bodily functions, including the mind, breathing, blood flow, and digestion. People with this dosha are typically thin and energetic. When they are out of balance, they may experience issues with digestive health, fatigue, weight loss, insomnia, or anxiety. Pitta (fire and water): This dosha controls metabolism, hormones, and digestion. People with a pitta dosha often have a medium build. If out of balance, they may struggle with high blood pressure, heart disease, inflammation, or digestive conditions. Kapha (water and earth). This dosha controls immunity, muscle growth, and strength. Those with a kapha dosha typically have a sturdier frame. If they're out of balance, they may experience problems with weight management, fluid retention, diabetes, depression, allergies, or lung health. Your dosha determines which foods you should eat and avoid. And according to Ayurvedic practice, once you are in balance, you will naturally desire foods that are most beneficial for maintaining wellness. RELATED: What Is the Noom Diet? A Nutritionist Explains What to eat for your body typeThe Ayurvedic diet also identifies six major tastes with distinctly beneficial effects: sweet, sour, salty, pungent, bitter, and astringent. Including all six in your daily meals is encouraged, so you consistently feel nourished and satisfied. The belief is that regularly eating only a few of these tastes can trigger cravings for unhealthy foods—or throw the body out of balance. For example, consuming pungent, bitter, and astringent tastes help to counter sweet, sour, and salty. This can curb the desire to overeat the latter, which can lead to health problems, as they are characteristic of fast food or processed foods. Those who are vata dominant should minimize cold and raw foods and too much caffeine. Instead, they should favor warm dishes that are more dominant in sweet, salty, and sour tastes. Sweet foods, like whole grains, starchy vegetables, and honey, have a soothing effect on the body. Salty foods, including table salt and salted fish, enhance appetite. And sour, found in citrus, berries, and pickled foods, aids digestion. Those with a pitta dosha should reduce hot and spicy foods and avoid alcoholic and fermented foods. They should instead focus on sweet, bitter, and astringent foods. Bitter foods, including leafy greens, broccoli, and celery, help with detoxification. And astringent foods, such as lentils, beans, green apples, and pomegranate, help to balance pitta. People with a kapha dosha should curb salty or heavy foods, as well as dairy. Instead, hey should prioritize pungent, bitter, and astringent tastes. Pungent, found in peppers, garlic, onions, mustard, and ginger, helps clear sinuses and promotes sweating. RELATED: Keto Rash is the Latest Side Effect of the Low-Carb Diet—Here's How to Treat It Can the Ayurvedic diet lead to weight loss?While few studies have been published on the outcomes of an Ayurvedic diet, there are some concrete benefits. In one small study that paired the diet with other Ayurveda-based lifestyle practices, including yoga and stress management, participants averaged a weight loss of 13 pounds over a nine-month period Overall, the diet emphasizes whole foods and minimizes processed foods, a pattern that ups the intake of vitamins, minerals, fiber, and antioxidants, and may help support weight management. One study found that a switch from processed foods to whole foods without decreasing calorie intake resulted in an increase in post-meal calorie burning by nearly 50%. An Ayurvedic diet also incorporates plenty of herbs and spices. In addition to being rich sources of antioxidants, some natural seasonings act as prebiotics—which nourish the beneficial gut bacteria tied to anti-inflammation, immunity, and a positive mood. Herbs and spices have also been shown to boost satiety. And some, including ginger and hot peppers, are known to rev metabolism. RELATED: What Is the GOLO Diet—and Can It Help You Lose Weight? The Ayurvedic diet and m eatingAyurveda also promotes mindful eating, which can result in naturally consuming fewer calories while simultaneously feeling more satisfied. And the lifestyle encourages other healthful habits, including spending time in nature, prioritizing adequate sleep and rest, being physically active, and laughing more. Laughter has been shown to lower stress hormones, including cortisol. Excess cortisol has been linked to an increase in belly fat and weakened immunity. This, however, is just a brief overview of the Ayurvedic diet. A consultation with a registered dietitian nutritionist trained in the practice would provide much more in-depth and tailored recommendations. You can also learn more by exploring cookbooks that include introductions to the diet principles, along with flavorful recipes. Bottom line: Even if you don’t embrace all of the tenants of the Ayurvedic diet, consuming whole foods in a thoughtful balance, and combining nutrition with other wellness-focused behaviors, lays the foundation for healthy, sustainable living. Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a nutrition consultant for the New York Yankees. To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter. Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un August 12, 2019 at 03:21PM
Fat burning heart rate: Everything you need to know
https://ift.tt/2GYNkWo Fitness professionals and people looking to get in shape often talk about the fat burning heart rate. For people looking to lose weight, hitting a fat burning heart rate could sound like an excellent idea. While there may be evidence to suggest that this method primarily burns fat, there are more factors that a person should consider when working out. Keep reading for more information on a fat burning heart rate and whether it is effective for weight loss. What is the fat burning heart rate?
A person's heart rate starts to increase when they exercise.
A person's heart rate is often a good indicator of the intensity of the exercise or activity that they are doing. When sitting or lying down, a person's heart rate is usually 60–100 beats per minute. This rate is a person's resting heart rate. When a person exercises, their heart rate starts to increase. A person's maximum heart rate is the highest heart rate a person can safely achieve, often during high intensity exercises. Most people working at this intensity will have shorter workouts because it is hard to maintain. The fat burning heart rate supposedly falls between these two extremes. When a person is hitting their fat burning heart rate, their body is burning more stored fat than sugar and other carbohydrates. As a result, people often focus on reaching the fat burning zone when they exercise to burn the maximum amount of fat. Chart and how to calculateThere is an equation for figuring out a person's maximum heart rate and fat burning heart rate. The fat burning heart rate is based on the maximum heart rate. It is important to note that these equations are not suitable for determining safe heart rates for children. To calculate the maximum heart rate, a person should subtract their current age from 220. For example, a 40-year-old's maximum heart rate would be 180 beats per minute. To calculate the fat burning heart rate zone, a person should determine the upper and lower limits. The upper limit is 70% of the maximum heart rate. The lower limit is about 50% of the maximum heart rate. Using the same example, a 40-year-old's fat burning heart rate is between 90 (50% of 180) and 126 (70% of 180) beats per minute. People interested in increasing their endurance and cardiovascular strength often train at higher levels. Sometimes called the cardio zone, people training for performance increases often train at 70–85% of their maximum heart rate. The following chart shows the breakdown of heart rates based on a person's age. Is it effective?The fat burning heart rate zone has some merit, but it is limited, and some people may rely on it too much. The idea of the fat burning heart rate zone is based on how the body burns fuel when exercising. In general, the higher the heart rate, the more fat the body burns compared with other calorie sources, such as carbohydrates. This has led many to believe that hitting and staying in the fat burning heart rate zone is the best way to burn fat and lose weight. However, the reality is more complex. According to an older study from 2009, the optimal heart rate for burning fat is actually between 60.2% and 80%. The authors also found that these heart rate "zones" had considerable overlap, and that people could get similar results from any heart rate, as long as they were exercising. The American Council on Exercise (ACE) caution against relying too heavily on the fat burning heart rate. The ACE point out that calculating maximum heart rate based on 220 is not very accurate, since many more factors than age alone determine a person's fitness level. They suggest that a person should work with a fitness trainer to help determine their exercise capabilities. The ACE also have their own heart rate chart that shows heart rate zones based on age and the fitness level of the person. Like the authors of the 2009 study, the ACE also point out that a person will burn fat regardless of whether they are in the fat burning or cardio zone during exercise. It likely makes little difference which "zone" a person is in when it comes to burning fat and losing weight. Still, for some, keeping an eye on their heart rate during exercise can help them maintain their intensity or pick up their pace if the activity is not challenging enough. A person should always speak to a doctor before starting a new exercise program. A doctor or other healthcare provider can recommend healthy heart rate levels and other tips for people who are looking to lose weight. SummaryA person's fat burning heart rate falls within a range of values based on their age. However, people will burn calories and fat regardless of their heart rate when exercising. A person who is interested in burning fat should discuss their goals with a doctor, who can recommend exercises and safe heart rates based on their needs and fitness levels. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc August 9, 2019 at 07:51PM
Could hormone infusions help people with obesity shed weight?
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A study finds a novel way to get the benefits of weight loss surgery without the procedure.
A small-scale trial explored the effects of 4 weeks of daily hormone infusions on people with obesity and type 2 diabetes or prediabetes. The infusions lasted for 12 hours per day and contained three gut hormones, the levels of which increase in people who undergo gastric bypass surgery. The hormone combination has the name GOP, which is short for glucagon-like peptide 1, oxyntomodulin, and peptide YY. The 15 trial participants who received the GOP hormone infusions lost an average of 4.4 kilograms (kg) compared with 2.5 kg of weight loss in 11 control participants whose infusions contained a saline solution. The results also showed that those who received the gut hormone treatment experienced near normal glucose levels without large swings in glucose and insulin. Those who received the saline did not show this improvement. In a Diabetes Care paper about the study, the authors conclude that "GOP infusion at home was feasible and well tolerated over a 4-week period." However, they also observe that, while GOP infusion resulted in "a substantial mean weight loss of 4.4 kg," the difference between this amount and the average weight loss in the control group was not statistically significant, "likely due to small sample sizes." The participants gave themselves the infusions at home. The researchers instructed them to connect the portable infusion pump 1 hour before breakfast and to disconnect it around 12 hours later, after their last meal each day. Both groups received advice about diet, healthful eating, and weight loss and stopped their usual diabetes treatment during the study period. More treatments for obesity neededPeople with obesity have an increased risk of developing a number of serious conditions, such as heart disease, stroke, type 2 diabetes, and some types of cancer. Obesity used to be a public health concern that only affected high-income nations. However, according to the World Health Organization (WHO), rates of obesity and excess weight are also increasing in middle- and low-income countries. In the United States, estimates for 2015–2016 from the Centers for Disease Prevention and Control (CDC) suggest that obesity affects 39.8% of adults, or about 93.3 million people. Gastric bypass surgery is a type of weight loss surgery that can help people with obesity to shed excess weight and help those who also have type 2 diabetes to improve their blood sugar levels. However, not all patients who qualify for the surgery want it. In addition, the procedure can result in complications, such as stomach pain, persistent vomiting and nausea, and blood sugar levels that are too low. "There is a real need," says senior study author Tricia M. Tan, a professor in the Department of Metabolism, Digestion, and Reproduction at Imperial College London, in the United Kingdom, "to find new medicines, so we can improve and save the lives of many patients." Previous research had suggested that a rise in GOP hormones could be a factor in the success of gastric bypass surgery. It appears that after gastric bypass surgery, the small intestine and colon produce more GOP hormones. A rise in GOP hormones can spur weight loss, suppress the appetite, and improve the ability of cells to take in and use sugar from digested food. Benefit of gut hormones to treat obesityThe purpose of the new study was to investigate the extent to which increasing GOP hormone levels without undergoing gastric bypass surgery might produce the same benefits. Prof. Tan concludes that "Although this is a small study, our new combination hormone treatment is promising and has shown significant improvements in patients' health in only 4 weeks." In addition to running the trial — in which they had randomly assigned the participants to the GOP hormone and saline groups — the researchers also monitored glucose levels and weight loss in two other groups. The two other groups included, respectively, 21 people who underwent gastric bypass surgery and 22 who followed a very low calorie diet. The people who followed the very low calorie diet or who underwent the surgery lost a lot more weight than those who received GOP treatment. The average weight loss was 10.3 kg in the surgery group and 8.3 kg in the diet group. However, compared with gastric bypass surgery, GOP infusion seemed to have a more beneficial effect on blood glucose. While participants who had undergone surgery achieved overall improvements in blood sugar, their glucose levels had bigger highs and lows. In contrast, those who received the GOP infusion experienced "near normal" blood sugar with steadier, less variable levels. Prof. Tan says that, while it may result in less weight loss, GOP infusion appears to carry fewer side effects, compared with surgery. The team is planning a larger clinical trial with more participants and a longer treatment period. "This study adds to emerging evidence of the potential benefit of future medications that are a combination of gut hormones for the treatment of obesity," comments Professor Lora Heisler, Chair in Human Nutrition at the Rowett Institute of the University of Aberdeen, in the U.K. She was not involved in the study.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc August 9, 2019 at 07:51PM
What to know about the link between diet and cancer
https://ift.tt/2M98OEu Researchers state that roughly 20% of all cancers in the United States have links to excess weight, physical inactivity, poor nutrition, or excessive alcohol consumption. In this article, learn about the links between diet and cancer, as well as what to eat for cancer prevention and recovery. Foods that may raise cancer risk
Studies so far have found it hard to find a direct link between a person's diet and cancer risks.
Studies have not proven that there is a solid link between a specific diet and whether it may increase or decrease a person's chance of getting cancer. It can be challenging to find direct links between cancer risk and certain foods because people eat a wide range of foods and cook and prepare them in a variety of ways. Some research, however, suggests that eating certain foods could change a person's cancer risk. These foods include: Processed foodsA 2018 study of more than 100,000 people concluded that there was a link between consuming ultra-processed foods and a significant increase — more than 10% — of developing some types of cancer. The authors looked at the consumption of highly processed foods, including:
Red meat and processed meatSome meats may increase a person's risk of getting cancer. The authors of a meta-analysis of several studies suggested that regular consumption of processed meat could cause a higher risk of bladder cancer. The authors did not find a link between nonprocessed red meat consumption and bladder cancer. According to the American Institute for Cancer Research, regularly eating any amount of processed meat increases the risk of stomach cancer and colorectal cancer. Processed meats include:
Other research has found that consuming more than 18 ounces, or three portions, of red meat per week, increases a person's risk of developing colorectal cancer, or cancer that affects the colon or rectum. AlcoholThere is strong evidence that drinking alcohol can increase a person's risk of cancer in certain areas of the body, including:
Although experts do not know precisely why alcohol increases the risk of cancer, it could be due to chemicals in alcohol that damage DNA or weaken the body's ability to process and absorb nutrients. The American Institute for Cancer Research (AICR) state that alcohol consumption may be even more harmful if a person also smokes cigarettes. They recommend not drinking at all or having no more than two drinks per day for men and one drink per day for women. Does being overweight affect cancer risk?
Being a healthy weight may reduce the risk of certain types of cancer.
More than two-thirds of adults in the U.S. are overweight or obese, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Being overweight or obese increases the risk of health problems, such as type 2 diabetes and heart disease, and it may also increase the risk of some cancer. Experts believe excess weight may cause certain cancers for the following reasons:
People who are overweight or have obesity may have a higher risk of these types of cancer:
A doctor can help a person determine a healthy weight for them and how to lose weight if necessary. An assessment may start with a body mass index (BMI) calculation and waist measurements. Learn more about what the healthy weight range is by height and age here. Possible cancer-fighting foodsThe strongest evidence for cancer prevention is in a diet rich in fruits and vegetables. Though experts do not know the exact reasons for this effect, they speculate that the phytonutrients that are in these plant foods may help with the following:
Dietary changes cannot prevent all cancers, but eating plenty of nutrient rich fruits and vegetables could help prevent certain types of cancer. The AICR recommend:
Many of the foods on this list are rich in fiber. Fiber is essential for healthy digestion and may help lower the risk of colon cancer. Taking supplements to prevent cancerVitamins, minerals, and antioxidants may help reduce cancer risk, but people should consume whole foods, not supplements. Studies have not found that taking vitamins and other supplements helps reduce the risk of cancer. In fact, some studies showed an adverse effect when people took certain supplements. The World Cancer Research Fund state that high dose beta carotene supplements may increase the risk of lung cancer. Other research suggests that high doses of vitamin E may increase the risk of prostate cancer. Diets for those with cancer
A person should aim to eat more plant based meals during cancer treatment.
There is no specific diet for people who have cancer. Each person is different, and their type of cancer and treatment plan is unique. Some people lose weight during cancer treatment and need extra calories. Other people may wish to try to lose weight to achieve better health during treatment. Some cancer treatments can make people nauseous or experience other side effects, so they may need to adjust their diet to find which foods do not upset their stomach. Nonetheless, the American Cancer Society recommend these guidelines for people who are undergoing cancer treatment:
A doctor may recommend specific dietary changes to help with symptoms of cancer or the side effects of its treatments. For instance, some people may need to switch to low fiber foods if they have diarrhea, stomach cramps, or trouble with digestion. People who have a sore throat may wish to eat foods that are soft and easy to swallow, such as cooked fruits and vegetables. SummaryEating a healthful diet is not a guarantee that a person will not develop cancer. However, it is a useful way to reduce the risk of many types of cancer and prevent other illnesses, such as heart disease and type 2 diabetes. With more evidence emerging about the cancer fighting ability of many fruits and vegetables, increasing a person's intake of these foods is a nutritious and safe way to reduce cancer risk. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc August 9, 2019 at 07:51PM
Using an 'obesity simulation suit' to reveal prejudice among med students
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Healthcare professionals may discriminate against people with obesity.
In all walks of life, people with obesity tend to face subconscious stigmatization and prejudice. Many people with obesity have experienced this in their day-to-day experience, but scientific studies also back this phenomenon up. For instance, gaze behavior studies showed that some people "stare" at the waistlines of people with obesity, thus paying less attention to their face and "de-individualizing" them. Another study found that even experienced human resource professionals can sometimes discriminate against people with obesity — particularly women. Healthcare professionals are no strangers to bias and prejudice against people with obesity, either. Research has found that doctors tend to be less respectful toward those with obesity, communicate less positively with them, and spend less time educating them about their health. Instead, albeit mistakenly, physicians often "blame" obesity for the person's symptoms, and they fail to explore other avenues for treatment besides weight loss. So, what are some of the things we can do to eliminate the stigma around obesity? Researchers led by Anne Herrmann-Werner, from the Department of Psychosomatic Medicine and Psychotherapy at the University Hospital Tuebingen in Germany, wanted to see if using an "obesity simulation suit" and conducting a role-playing experiment would help uncover and correct anti-obesity bias among medical students. Herrmann-Werner and colleagues published the results of their proof-of-concept study in the journal BMJ Open. Obesity bias and the value of a teaching aidThe researchers used role-playing to reenact a routine visit to the "family doctor." They asked the participants to work in groups of 10 and assume either the role of a "patient with diabetes" or that of the doctor. When playing the role of the patient, the participants had to wear an "obesity simulation suit." This would simulate the appearance of a person with a body mass index (BMI) of 30–39. The researchers used the weight control/blame section of the "Anti-Fat Attitudes Test" (AFAT) — a standard measure of prejudice against people with obesity — to examine attitudes toward obesity. The AFAT uses a 5-point scale (ranging from "strongly disagree" to "strongly agree") to rate a person's adherence to statements such as:
Herrmann-Werner and team also asked the participants how sympathetically they felt they communicated with the patient, how realistic the role-play and the "obesity simulation suit" were, how difficult the suit was to wear, and if they thought the suit was an effective teaching prop. In addition to medical students, the study also included teachers. However, the latter group only answered AFAT questions, answered questions about the effectiveness of the suit, and observed the role-playing without taking part. Students likely to express prejudiceThe responses revealed that all the participants thought that the suit was realistic and effective. Participants also thought that the suit made the role-playing more believable and effectively enabled stereotyping. Also, around 3 out of 4 participants said that they thought the suit helped them empathize more with the patient. However, over half of those who played the role of the patient reported feeling physically uncomfortable in the suit and said that it was difficult to put on and take off. Overall, the students who participated in the role-playing exercise were more likely to agree with statements such as "fat people could lose weight if they really wanted to," "most fat people are lazy," and "there is no excuse for being fat" than teachers who did not partake or students who played the role of the patient. The study authors recognize that they only used females to act as patients, so they could not account for any gender specific differences or biases. A further limitation of the study was that the team did not assess the students' attitudes toward people with obesity prior to the intervention, so they do not know if the exercise actually served to reduce the participants' bias. However, Herrmann-Werner and colleagues conclude:
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc August 7, 2019 at 07:47PM |
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