The One Food That Can Spike Weight Loss
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Improving your diet often suggests a daunting revamp of every food you eat, but changing just one thing will help you lose weight and get significantly healthier, finds a new study in the Annals of Internal Medicine. A group of researchers from the University of Massachusetts Medical School zeroed in on fiber, since previous studies have shown it can help people feel more full, eat less and improve some metabolic markers like blood pressure, cholesterol levels and blood sugar. They recruited 240 people who showed signs of prediabetes and randomly assigned them to the American Heart Association (AHA) diet, which is currently recommended for those at risk of developing diabetes, or to eating more fiber. The AHA group focused on decreasing their daily calorie intake in order to lose weight, and they were provided with goals to limit saturated fat. The fiber group was simply asked to eat more foods rich in fiber, such as fruits, vegetables and whole grains, to reach a quota of at least 30 grams of fiber per day. Neither group was told to change their exercise habits. MORE Fiber Isn’t Just Good for the Colon Anymore After a year, both groups lost about the same amount of weight. Even more surprisingly, the people in the study also showed similar drops in cholesterol levels, blood pressure, blood sugar and inflammation. “By changing one thing, people in the fiber group were able to improve their diet and lose weight and improve their overall markers for metabolic syndrome,” says study author Dr. Yunsheng Ma. While he’s not yet ready to say that people at risk of developing diabetes should ditch the AHA diet and focus just on eating more fiber, Ma’s study does suggest an alternative way of getting healthier. “I think we have to change the paradigm about recommendations,” he says. “Telling people to reduce this or reduce that is just too hard to do.” MORE This is How Nutritionists Snack at Work Ma notes that while dietary guidelines to lower the risk of various diseases have been around for decades, obesity, heart problems and diabetes remain the most common conditions affecting Americans. “Very few people reach the goals that are recommended,” he says. Asking them to focus on eating more of a certain food—rather than telling them what not to eat—may help people to think more positively about changes in their diet, and make the goals more achievable. From there, it might be easier to make the other changes, such as those included in the AHA diet. “[Adding fiber] might be one new idea for how to get people to adhere to a diet,” he says. That’s the first step, and perhaps most important, to eating healthier. Read next: 7 Surprising Ways To Eat Healthy at a Restaurant
Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 December 22, 2017 at 11:31AM
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Could this be a better solution to weight loss than calorie counting?
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If you struggle to lose weight by counting calories, then this could be the solution you've been looking for.
After studying their effects in mice, scientists at the University of Wisconsin-Madison conclude that branched-chain amino acids (BCAAs) are important for metabolic heath in obese animals. "We've identified an unanticipated role for dietary BCAAs in the regulation of energy balance," explains co-principal investigator Dudley Lamming, who works as an assistant professor in the Division of Endocrinology, Diabetes and Metabolism. In a study paper that was recently published in The Journal of Physiology, he and his team suggest that, if the findings translate to humans, then "specifically reducing dietary BCAAs" might be an effective way to treat obesity and insulin resistance. BCAAs' crucial role in vital body functionsBCAAs are a group of essential amino acids that includes leucine, isoleucine, and valine. Essential amino acids are those that the body needs to get from food sources, as it cannot make them to a level that is sufficient for healthy growth. Red meat and dairy products are rich dietary sources of BCAAs. People who follow vegan diets can also get them from vegetable sources such as soy protein. In the body, BCAAs are important for producing neurotransmitters, which are the chemical messengers of the brain and central nervous system. BCAAs are also important for making collagen, regulating insulin and glucose, and the healthy functioning of organs that help to maintain metabolism. 'Rapid reversal of diet-induced obesity'In their study, Prof. Lamming and his team put pre-diabetic, obese mice on a Western diet that was low in leucine, isoleucine, and valine but otherwise not restricted in amount of calories, fat, and sugar. The mice could eat as much of this low-BCAA food as they desired. During the study, the team monitored the animals' energy usage, glucose metabolism, and body weight and composition. The results showed that — despite being able to eat as much high-fat and high-sugar food as they wanted — the mice on the low-BCAA diet showed a dramatic improvement in metabolic health. The researchers note that reducing BCAAs in the diet "rapidly reverses diet-induced obesity" and improves glucose control in diet-induced obese mice. "Most dramatically," the study authors add, "mice eating an otherwise unhealthy high-calorie, high-sugar Western diet with reduced levels of BCAAs lost weight and fat mass rapidly until regaining a normal weight." Increased energy use, not increased activityThe team suggests that an important factor in the "normalization of weight" was that it came about not as a result of "caloric restriction or increased activity," but as a result of increased energy use that involved "the energy balance regulating hormone FG21." The weight loss witnessed was also "accompanied by a dramatic improvement in glucose tolerance and insulin resistance." The study confirms an increasing amount of evidence suggesting that protein metabolism is as important in insulin resistance as fat and carbohydrate metabolism. The study authors write that their findings "suggest that specifically reducing dietary BCAAs may represent a highly translatable option for the treatment of obesity and insulin resistance." However, previous evidence on the effect that BCAAs specifically have on insulin resistance is conflicting and has caused some experts to remark that "species difference" might be a factor. This would suggest, therefore, that the results of this study should be treated with caution until the question of "if the results translate to humans" is resolved.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc December 21, 2017 at 10:20AM
Do liver cleanses work? Evidence and risks
http://ift.tt/2CQEjdM Products that claim to detox the liver might even be dangerous, and the United States Food and Drug Administration (FDA) do not regulate them. In this article, we look at how liver cleanses claim to work and what evidence exists to support them. What is a liver cleanse?
A liver cleanse may involve may involve choosing or avoiding specific foods, or going on a juice fast.
The liver is the body's natural detoxifier, as it cleanses the body of toxins and produces bile to support healthy digestion. A healthy liver can detoxify almost everything that a person encounters. The liver is on the right side of the body, just under the rib cage, When the liver is diseased, the body cannot filter out toxic substances as efficiently. This can cause a wide range of symptoms, including: A variety of natural health practitioners, supplement companies, and medical websites argue that the liver accumulates toxins during the filtering process. They insist that over time, these toxins can cause a range of nonspecific symptoms and may even cause serious diseases or increase the risk of cancer. There is little evidence to support this. Over time, however, exposure to chemicals can damage the liver. For example, drinking alcohol is a well-known way to ruin liver function over time. In most cases, a liver detox involves one or more of the following:
While liver failure is a serious health problem, there is no evidence that dangerous toxins accumulate in otherwise healthy livers without specific exposure to large amounts of these chemicals. Mainstream medical practitioners argue that the liver does not need detoxing and that doing so might even be dangerous. Liver cleanse: Fact or fiction?
A liver cleanse will not cure a liver disease, and should not be used to replace normal treatment.
A healthy liver naturally cleanses itself. An unhealthy liver will not get better with a liver cleanse. A person with liver disease needs proper medical treatment and may require lifestyle or dietary changes. Some evidence suggests that supplements, such as milk thistle, may improve liver health. However, there is no evidence that these supplements will detox the liver, or that they can cure any liver condition. Liver cleanses also pose some health risks:
Can cleansing the liver help you lose weight?Some liver cleanses promise to aid weight loss by improving a person's metabolism. Supporters believe that flushing the liver of toxins can improve metabolism, but there is no evidence to support this claim. In fact, very low-calorie diets can slow the body's metabolism. This is because the body adjusts to the low nutrient intake by absorbing nutrients more slowly. Some diets that claim to improve liver health require people to consume few calories for several days. This can result in temporary weight loss. Much of the weight loss, however, is water weight, which will return once a person begins to eat normally again. Liver-friendly foods
Avoiding foods high in fat, such as meat, fish, or dairy, may help people with liver disease.
While it is not possible to cleanse the liver with any specific food or combination of foods, doctors may recommend dietary changes to people with liver disease. For most people, avoiding very fatty foods and alcohol can reduce the risk of liver disease. Doctors may offer dietary recommendations to people with specific liver diseases:
People with healthy livers do not need to adopt specific diets. Simply eating a balanced, whole food, varied diet and limiting alcohol intake will help preserve liver health. Other ways to improve liver healthSome simple strategies that can reduce the risk of liver disease and help the liver rid the body of toxins include:
Should you try a liver cleanse?A healthy liver is crucial for maintaining a person's overall health, but expensive cleanses or diets are just not necessary. In some cases, they may even be dangerous. A healthy lifestyle, balanced diet, and regular consultations with a doctor are far more valuable to the health of the liver than any fad diet or cleanse. Liver cleanses offer no proven benefits. To protect liver health, people can adopt a more comprehensive, long-term health strategy. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc December 21, 2017 at 03:22AM
What are the benefits of milk thistle?
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Abenavoli, L., Capasso, R., Milic, N., & Capasso F. Milk thistle in liver diseases: Past, present, future [Abstract]. (2010, October). Phytotherapy Research, 24(10), 1423–1432. Retrieved from http://ift.tt/2kDYuGE Choi, Y. H., Jin, G. Y., Guo, H. S., Piao, H. M., Li, L., Li, G. Z. … Yan, G. H. (2012, October 26). Silibinin attenuates allergic airway inflammation in mice. Biochemical and Biophysical Research Communications, 427(3), 450–455. Retrieved from http://ift.tt/2BP0MLf Guo, Y., Wang, S., Wang, Y., & Zhu, T. (2016, December). Silymarin improved diet-induced liver damage and insulin resistance by decreasing inflammation in mice. Pharmaceutical Biology, 54(12), 2995–3000. Retrieved from http://ift.tt/2B7hd1S Huseini, H. F., Larijani, B., Heshmat, R., Fakhrzadeh, H., Radjabipour, B., Toilat, T., … Raza, M. (2006, December). The efficacy of Silybum marianum (L.) Gaertn. (silymarin) in the treatment of type II diabetes: A randomized, double-blind, placebo-controlled, clinical trial [Abstract]. Phytotherapy Research, 20(12), 1036–1039. Retrieved from http://ift.tt/2pEI5UK Kim, J.-L., Kim, Y.-H., Kang, M.-K., Gong, J.-H., Han, S. J., & Kang, Y.-H. (2013). Antiosteoclastic activity of milk thistle extract after ovariectomy to suppress estrogen deficiency-induced osteoporosis. BioMed Research International. Retrieved from http://ift.tt/2B6Vx69 Kumar, J., Park, K. C., Awasthi, A., & Prasad, B. (2015). Silymarin extends lifespan and reduces proteotoxicity in C. elegans Alzheimer's model [Abstract]. CNS and Neurological Disorders Drug Targets, 14(2), 295–302. Retrieved from http://ift.tt/2pngnJc Liu, W., Li, Y., Zheng, X., Zhang, K., & Du, Z. (2015, December). Potent inhibitory effect of silibinin from milk thistle on skin inflammation stimuli by 12-O-tetradecanoylphorbol-13-acetate [Abstract]. Food and Function, 6(12), 3712–3719. Retrieved from http://ift.tt/2B7hdio Mamalis, A., Nguyen, D. H., Brody, N., & Jagdeo, J. (2013, July 1). The active natural anti-oxidant properties of chamomile, milk thistle, and halophilic bacterial components in human skin in vitro .Journal of Drugs in Dermatology, 12(7), 780–784. Retrieved from http://ift.tt/2BNpFqG Morowat, M., Chamani, M., Zarei, A., & Sadeghi, A. A. (2016, February 29). Dietary but not in ovo feeding of Silybum marianum extract resulted n an improvement in performance, immunity and carcass characteristics and decreased the adverse effects of high temperature in broilers. British Poultry Science, 57(1), 105–113. Retrieved from http://ift.tt/2B9xbsw Raina, K., Kumar, S., Deepanshi, D., & Agarwal, R. (2016, November). Silibinin and colorectal cancer chemoprevention: A comprehensive review on mechanisms and efficacy. Journal of Biomedical Research, 30(6), 452–465. Retrieved from http://ift.tt/2B5ZR5E Wilasrusmee, C., Kittur, S., Shah, G., Siddiqui, J., Bruch, D., Wilasrusmee, S., … Kittur, D. S. (2002, November). Immunostimulatory effect of Silybum Marianum (milk thistle) extract [Abstract]. Medical Science Monitor, 8(11), 439–443. Retrieved from http://ift.tt/2BP0VON Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc December 20, 2017 at 08:15AM
Why do my muscles feel sore after exercise?
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Delayed onset muscle soreness can hit some people particularly hard.
Have you decided to make a start on your New Year's resolution and take up exercise now? Or maybe you're looking at stepping up your usual routine ahead of the inevitable excesses of the holidays? The chances are that your muscles will pay the price. Starting within a day of your exercise session, your muscles begin to seize up, and you feel more and more uncomfortable. For the next couple of days, you move like a robot, find it hard to dress yourself, and the simple act of walking down a set of stairs will see you groaning in agony. Whether you have recently taken up exercise or really pushed your limits, you may well be familiar with this sequence of events. You are experiencing the delights of delayed onset muscle soreness (DOMS). But what causes the pain, and is there anything you can do to stop it? We bring you the scientific evidence. DOMS and eccentric exerciseDOMS is the hallmark of eccentric exercise. This is any exercise that causes a muscle to lengthen while it is under tension. Examples of eccentric exercise are running (particularly downhill), the lowering movement of a bicep curl, and the downward phase of a squat. When we perform eccentric exercises that our bodies aren't yet used to, we cause damage to our muscles. Writing in the journal Sports Medicine, Patricia Hume, Ph.D. — a professor of human performance in the School of Sport & Recreation at Auckland University of Technology in New Zealand — explains that "DOMS is classified as a type I muscle strain injury." "[...] the sensations experienced with this injury can vary from slight muscle stiffness, which rapidly disappears during daily routine activities, to severe debilitating pain which restricts movement," she adds. But what causes the muscle damage and the pain? Many theories, few answersUnfortunately, nobody really knows what causes DOMS, despite the fact that there are several scientific theories. Prof. Hume thinks it's a combination of the many theories out there. First, the forces generated during the eccentric movement damage the muscle structure and the surrounding connective tissue. This causes an imbalance of calcium, which leads to further damage. Next, inflammation kicks in. This stimulates pain nerves within the space of 48 hours and is accompanied by swelling, which makes the pain worse. Whatever the cause, the pain is real and can be debilitating. So, what can you do? Antioxidants and cryotherapyMany of the theories about DOMS point the finger squarely at excessive free radicals and oxidative damage generated during eccentric exercise. Antioxidants have been hailed as the miracle cure. However, a systematic review published last week found no evidence to support this claim. In fact, we reported earlier this year that a recent study in the journal Science Signaling found that free radicals may be essential for muscle repair. Cryotherapy is a go-to post-exercise treatment for many people. Be it applying cold packs or the more sophisticated form of whole-body cryotherapy — recently experienced by members of the Medical News Today editorial team — there is no evidence that cryotherapy can help you to recover from DOMS. How to beat DOMSInstead, you could treat yourself to a massage, which — according to a systematic review published this September in the journal Frontiers in Physiology — might alleviate your pain, especially when applied 48 hours post-workout. For a DIY solution, evidence is mounting that foam-roller massages can effectively reduce your pain. A couple of smaller studies out this year suggest wearing pressure garments after your workout and consuming milk protein to speed up your recovery. The good news is that DOMS will clear up on its own if you give your body enough rest. While you might be suffering the unpleasant effects as you read this, rest assured that your next workout will be less painful. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc December 19, 2017 at 04:59PM
How to Control Your Hunger Hormones to Lose Weight and Keep It Off
http://ift.tt/2Bfgjo1 [brightcove:4802166295001 default] A symphony of factors control hunger, fullness, and ultimately our weight, including everything from how well you slept last night to the accounts you follow on Instagram. Also involved in the complex process are hormones, particularly the two that are often referred to as hunger hormones, leptin and ghrelin. In an ideal world, leptin and ghrelin work together to help keep you at a healthy weight. In the real world, well, 70% of the population ends up overweight or obese. Could out-of-whack hormones be to blame? To answer that question, you first have to understand how the so-called hunger hormones work. Leptin is the satiety hormone. Essentially, it tells you when to stop eating. “It makes you feel full, and it blocks appetite,” says James Shoemaker, MD, PhD, associate professor in biochemistry and molecular biology at St. Louis University. Ghrelin, on the other hand, tells you when you’re hungry and need to eat. Think of it as the gremlin making your stomach grumble. “It’s made in the stomach primarily, and it’s released when you haven’t eaten for a while,” says Michael Schwartz, MD, co-director of the Diabetes Institute at the University of Washington in Seattle. Ghrelin peaks every four hours or so–roughly corresponding to breakfast, lunch, and dinner. RELATED: How to Reprogram Your Appetite to Crave Healthy Foods When everything’s running smoothly, the two hormones work in harmony, says Philadelphia-based Marjorie Nolan Cohn, RDN, a spokesperson for the Academy of Nutrition & Dietetics. “As one is rising, the other one is dropping.” But things can–and do–go wrong. For starters, leptin levels fluctuate with how much fat you have. When you lose weight, leptin levels drop. With less of that appetite-suppressing hormone, you end up feeling hungrier and eating more, potentially causing you to gain back the weight you had lost. “[Once] you have returned to your baseline weight, leptin will have recovered,” explains Dr. Schwartz. In fact, a study that looked at 14 former Biggest Loser contestants showed that, indeed, leptin levels declined in those who lost large amounts of weight (they lost an average of almost 130 pounds). That could explain why most of them regained much of the weight over time. It’s also possible to become desensitized to leptin–called leptin resistance–if you are constantly stuffing yourself with food. “You’d think that if you’re eating a lot you shouldn’t be hungry, but it’s the opposite,” says Cohn, who is also author of The Belly Fat Fix: Taming Ghrelin, Your Hunger Hormone, for Quick, Healthy Weight Loss. “Even though there may be leptin in circulation, it’s not registering,” she says, and you don’t know you’re full. RELATED: 11 Foods That Make You Hungrier Hunger-stimulating ghrelin levels also vary with weight loss. After dieting, ghrelin production increases, potentially causing people to eat more and gain weight. “The cravings can be so hard to control,” says Cohn. “Once you’re out of whack, it’s really hard to get back into balance.” Why our bodies fight backUnderstandably, human beings are designed to fight starvation. Part of the body’s response to dieting is a drive to revert to whatever weight we were previously. “As you gain weight, the brain thinks that the new weight is the one that’s supposed to be regulated,” says Dr. Schwartz. “That’s why it’s so hard to lose weight and keep it off.” That response typically kicks in after you’ve lost around 5% to 7% of your bodyweight, he says. “Once you lose more than 5% of your bodyweight, on average, you’re going to engage these responses that counter-regulate against the weight loss. Whether you do it quickly or slowly, it doesn’t matter very much.” Interestingly, people who undergo bariatric surgery seem to have lower levels of hunger-promoting ghrelin than people who take pounds off through plain old diet and exercise. This may be why weight loss after gastric bypass surgery tends to last for longer periods of time. Harnessing your hormonesBarring surgery, is there any way you can control these hormones to your advantage? Luckily, yes. If you can, stick to a more moderate weight loss of just around 5% of your bodyweight so you don’t trigger that debilitating drop in leptin. Then, readjust mealtime: “Eat on the clock,” says Cohn. That means every two hours if you like to eat smaller portions or every four hours if you eat larger meals. This draws down stomach-grumbling ghrelin levels. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter It’s also important to eat a balance of foods at each meal, particularly protein and complex carbs. “Protein is a major player in suppressing ghrelin,” Cohn says. “It takes more work to digest and keeps you full longer.” Fiber also slows digestion and helps keep you full, she adds. Look for complex carbs like whole grains, veggies, and fruit, especially those containing a type of fiber known as “resistant starch,” like not-quite-ripe bananas. Exercise may also help control your hunger hormones so you can shed pounds for good. One study found that losing weight on a treadmill resulted in lower ghrelin levels than slimming down by simply eating less. Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 December 19, 2017 at 10:49AM
Diabetes: New pathway to treatment suggested by protein culprit
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Scientists investigate a new lead in the search for better diabetes treatments.
The main known causes for type 2 diabetes so far include obesity and lack of physical exercise — both of which can lead to insulin resistance — as well as a family history of the condition. Insulin resistance occurs when muscles, liver, and fat cells become unable to use insulin appropriately, which ultimately leads to a dangerous rise in blood glucose levels. Now, researchers from the Max Planck Institute of Psychiatry in Munich, Germany, have found that a protein called FKBP51 may also play a role in triggering type 2 diabetes. The protein has so far been associated with anxiety and depression; it contributes to the regulation of the stress system. When the gene that controls the production of FKBP51 suffers a mutation, this can lead to dysregulation of the stress system, which, in turn, can cause mental health disorders. Mathias Schmidt — lead researcher of the current study — and colleagues have recently noted that the FKBP51 protein also contributes to forming a molecular link between the stress system and the regulation of various metabolic functions. This may make FKBP51 responsible for the onset of metabolic diseases such as obesity and diabetes. The team's findings have now been published in the journal Nature Communications. Protein reacts to metabolic stressSchmidt and team looked at a mouse model to understand the potential role played by FKBP51 in metabolic processes. They studied the effect of a high-fat diet on mice in which the FKBP51 gene was expressed, as well as on knockout mice, in which that gene was inactivated artificially. They found that the knockout mice did not gain weight after exposure to the diet, had better glucose, or blood sugar, tolerance, and had more effective insulin signaling. This allowed the researchers to understand that the FKBP51 protein — regulated by the gene with the same name — affects signaling pathways in skeletal muscles. Since the protein is sensitive to metabolic stress factors, such as high fat intake, it can ultimately lead to blood sugar buildup and insulin resistance. These are the main factors to blame in the development of type 2 diabetes and obesity.
The cause may lead to the treatmentFortunately, this mechanism has also offered the scientists an insight into how they might be able to prevent FKBP51's response to the stressors created by a high-fat diet. The answer, they say, lies in SAFit2, which is an FKBP51 antagonist compound, or a chemical able to block the action of the stress protein. Ongoing treatment with SAFit2, Schmidt and colleagues explain, could imitate the effect of the inactivated gene in knockout mice, leading to better "body weight regulation and glucose tolerance," thus preventing the onset of diabetes. SAFit2 was developed by Felix Hausch, formerly of the Max Planck Institute of Psychiatry, who now works at the University of Darmstadt in Germany. The researchers plan on continuing to improve the compound and testing it in future clinical trials, in the hope that this may lead to new and more effective treatments for diabetes and other metabolic disorders. "These findings may provide a completely new treatment approach for diabetes and other metabolic diseases," says Alon Chen, director of the Max Planck Institute of Psychiatry. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc December 18, 2017 at 03:27AM
All you need to know about fat-soluble vitamins
http://ift.tt/2Aq4VRJ The human body requires a variety of vitamins to keep working properly. There are two types of vitamins: water-soluble and fat-soluble vitamins. Vitamins are often obtained through regular food intake. Some people require or want additional vitamins provided through supplements. Though both types of vitamin are important to the body, this article focuses on the types, functions, and sources of fat-soluble vitamins. What are fat-soluble vitamins?
Fat-soluble vitamins provide the most benefit when consumed alongside foods that contain fat.
Fat-soluble vitamins will not dissolve in water. Instead, fat-soluble vitamins absorb best when taken with higher-fat foods. Once absorbed into the body, fat-soluble vitamins are stored in fatty tissues and liver. The body can use these stores for future use. The water-soluble vitamins are vitamins B and C. There are four types of fat-soluble vitamins: Each type of fat-soluble vitamin promotes different functions in the body. People deficient in the fat-soluble vitamins may require supplements to boost their supply. However, it is possible to take in too much of a fat-soluble vitamin, which could lead to toxicity and adverse reactions. Vitamin AVitamin A plays an important role in maintaining healthy vision. Without vitamin A, a person would suffer from severe vision issues. Types Vitamin A does not refer to one single vitamin but is a collection of compounds known as retinoids. Retinoids can be found both in the human body and in some food sources. Function Vitamin A supports several functions throughout the body. Some of the most important functions it supports include vision and the immune system. Dietary sources Vitamin A can be obtained through natural sources. Some sources include:
Animal sources provide the active components to help create retinols within the human body. Some plants also provide pro-vitamin A compounds known as carotenoid antioxidants. The most common is called beta carotene, which can be found in foods such as: Recommended intake The recommended intake of vitamin A varies by age and gender. The following are some recommended daily allowance values:
Deficiency Vitamin A deficiency is not common in developed countries. However, vegetarians are at a higher risk of a deficiency because they do not get some kinds of vitamin A through their normal diet. Similarly, people in developing countries with limited food sources or people whose diet is low in meat intake may also suffer from vitamin A deficiencies. Some signs of vitamin A deficiency include: Overdose It is possible to reach toxic levels of vitamin A. This condition is called hypervitaminosis. People who take vitamin A supplements or eat copious amounts of fish liver oils are at the highest risk. Pregnant women should not double up on their prenatal vitamins. High levels of vitamin A are harmful to a growing fetus. If a person experiences an overdose, they may experience symptoms ranging from headaches and fatigue. In severe cases, hypervitaminosis in a pregnant woman may result in a baby with birth defects. Vitamin D
Vitamin D is produced by the body when the skin is exposed to sunlight.
Vitamin D is produced naturally in the human body when the skin is exposed to the sun. Vitamin D aids in bone health and development. Types Similar to vitamin A, vitamin D is a collective term used to describe a collection of compounds. Collectively, these are often referred to as calciferol. There are two types found naturally:
Function Once vitamin D is absorbed into the bloodstream, the liver and kidneys change calciferol into calcitriol, the biologically active form of vitamin D. When used in the body, vitamin D performs two major roles:
Dietary sources Vitamin D absorption is one of the only arguments for a person exposing large, unprotected areas of skin to the sun. When exposed regularly, people can actually absorb enough rays to produce vitamin D to function properly, without need for supplements. However, many people do not spend hours in the sun. When people do, they are also often covered in sunscreen and clothing. As a result, a person is not likely to absorb as much vitamin D through sunlight alone. Instead, people can obtain vitamin D through some food sources, including:
Recommended intake Recommended daily values of vitamin D vary by age, though not by much. Some general guidelines indicate the following daily values:
Deficiency It is not very common for a person to develop vitamin D deficiency. When it happens, most cases involve older adults or people who have been admitted to the hospital for extended amounts of time. Some people are at a higher risk of developing a vitamin D deficiency. These include:
Some of the most common signs and symptoms of vitamin D deficiency include:
Overdose Toxic levels of vitamin D rarely occur. They are most likely to occur in people who take too many vitamin D supplements. An overabundance of vitamin D in the body can lead to a condition called hypercalcemia. This condition is marked by excessive levels of calcium in the blood. When hypercalcemia occurs, a person may experience: Vitamin EVitamin E is an antioxidant that can help the body destroy free radicals. Free radicals are unstable atoms that may cause the formation of cancer cells. As such, vitamin E could play an important part in preventing cancer. Types Vitamin E is broken down into eight different types, with the two main kinds being tocopherols and tocotrienols. Tocopherol contains the most abundant form of vitamin E. Function As an antioxidant, vitamin E protects fatty tissues from free radicals that can cause cancer. Some water-soluble vitamins, such as C and B, help aid vitamin E's functions. In higher doses, vitamin E can also function as a blood thinner. Dietary sources Vitamin E is most abundant in seeds, vegetable oils, and nuts. Some of the best sources of vitamin E include:
Recommended intake Similar to vitamin D, recommended daily values for vitamin E vary by age. Here are some of the breakdowns of recommended daily values:
Deficiency Vitamin E deficiency is extremely rare in otherwise healthy individuals. Those with specific illnesses that block the liver from absorbing vitamin E are most at risk. Symptoms of deficiency include:
There are also several long-term health issues that can result from vitamin E deficiency, including anemia and heart disease. Overdose It is nearly impossible for a person to overdose on vitamin E through natural sources. Most people who experience an overdose do so because of taking vitamin E supplements. However, people taking blood thinners may be more prone to overdose. In high doses, vitamin E may actually increase the risk of a person developing cancer. Vitamin K
Kale, spinach, and parsley all contain vitamin K.
Vitamin K helps the body form blood clots. This necessary function prevents a person from bleeding out from small scratches. Types Vitamin K has a variety of types. The two most common groups are:
There are additional man-made types of vitamin K. Function The main role that vitamin K plays in the body is blood clotting. However, vitamin K can also help with:
Dietary sources Vitamin K-1 and K-2 are found in a variety of sources. Some of these sources include:
Recommended intake Unlike the other vitamins mentioned, vitamin K recommended values are thought of as adequate intake. When a supplement is measured in adequate intake, it means there is less evidence to support the specified amount. Some recommended adequate intakes include:
Deficiency Vitamin K is not stored in as great an amount in the body as vitamin A or D. This can lead a person to experience a vitamin K deficiency very quickly. If a person has a vitamin K deficiency, they have a greater risk of excess bleeding and reduced bone density that can lead to fractures. Overdose Naturally occurring vitamin K has no known issues with overdose. Synthetic vitamin K-3, however, may cause overdose when taken in excess. In general, vitamin K is considered safe to consume. TakeawayFat-soluble vitamins play an essential role in a person's overall health. It is important to manage the amount of each vitamin to avoid deficiencies and overdosing. Both can have adverse effects that may require medical attention. Before starting a vitamin supplement, a person should speak to a doctor, and seek medical attention if a deficiency or overdose is expected. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc December 14, 2017 at 09:16AM This Couple Has DroppedAlmost 400 Pounds Since Making a New Year's Resolution to Lose Weight12/12/2017
This Couple Has Dropped Almost 400 Pounds Since Making a New Year's Resolution to Lose Weight
http://ift.tt/2BXbCev [brightcove:5445259992001 default] 'Tis the season for New Year's resolutions—and with that, the almost inevitable resolution relapse. But that didn't happen to one determined couple, who set a goal to lose weight together starting on January 1, 2016. Nearly two years later, they’ve shed a combined 394 pounds—and they’ve been documenting their incredible weight-loss journey on Instagram. Before they made their joint resolution, Lexi Reed weighed 480 pounds, while her husband, Danny, tipped the scales at 280 pounds. RELATED: Best Snacks for Weight Loss “We knew that together anything was possible,” Lexi writes in one photo caption on Instagram. “We weighed a combined total of 765 lbs and we [were] fed up with the life we were living.” They credit their weight loss to preparing their own meals, drinking water instead of soda, and spending less time on the couch watching TV. Their workout goals started small; they pledged to spend 30 minutes at the gym five times a week. Now, Lexi goes to the gym daily and pushes herself to finish intense workouts—like an hour of Zumba or weightlifting. Lexi even credits their losing weight as a team with strengthening their 10-year relationship. “We have transformed our lives and molded our bodies into the people we’ve always wanted to be,” she writes. You will be amazed by their eye-popping before-and-after posts below.
Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 December 12, 2017 at 12:21PM
Too much sitting doesn't cause weight gain, says study
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Prolonged sitting may not cause weight gain, but it is still harmful to health.
My sedentary time is on par with the average person in the United States, which is worrying. Prolonged sitting has been linked to high blood pressure, type 2 diabetes, heart disease, and cancer. Some studies have even associated prolonged sitting with an increased risk of premature death. Adding insult to injury, it seems that no matter how much exercise I do in the time that I'm not sitting on my bottom, I can't offset these heath risks. Great. But as I sit here (ironically) panicking about what I can do to stop my sedentary behavior becoming a health problem, I spot a study that provides some much-needed reprieve. It says that prolonged sitting is unlikely to make me pile on the pounds. Hooray! Celebration aside, as a writer for Medical News Today, I know that such studies should not be taken at face value. So, let's have a look at the details. Prolonged sitting is still harmfulPublished in the journal Sports Medicine, the research was a systematic review and meta-analysis of 23 studies that investigated the effects of sedentary behavior on body weight and obesity risk among adults. Importantly, all studies included in the analysis adjusted their results to account for physical activity, since this can influence weight. Overall, the team only found "small, inconsistent, and non-significant associations" between sedentary behaviors — such sitting at work or watching TV — and body weight and obesity. The scientists did identify a slight increase in waist circumference with sedentary behavior: a 0.02-millimeter increase for every 1-hour increase in sitting time per day over 5 years. But don't panic just yet; the researchers say that this increase is "basically negligible." So, what do these findings mean for those of us who spend most of our day warming our chairs? Put simply, "The results show [...] that the harmful effects of too much sitting is probably not caused by weight gain," explains lead study author Dr. Meredith Peddie, of the Department of Human Nutrition at the University of Otago in New Zealand. However, the findings do not suggest that sitting down for long periods is harmless — much to my disappointment. "[...] our intervention studies clearly show that sitting for long periods increases blood sugar and triglyceride levels," says Dr. Peddie. Bottom line (pun intended), it seems that the advice to "sit less, move more" is more important than ever. I had better ask Santa for a standing desk this year. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc December 11, 2017 at 04:00PM |
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