What is the average weight for a 13-year-old?
https://ift.tt/2md3rbs The Centers for Disease Control and Prevention (CDC) have set guidelines for healthy weight and body mass index (BMI) in children. These guidelines can help doctors and parents or caregivers monitor a child's growth and determine whether they are underweight or overweight, for example. This article will discuss the average weights for 13-year-old boys and girls, as well as BMI and other factors to consider. Average weight for girls
There are multiple factors that can affect average weight.
According to the CDC, most 13-year-old girls weigh between 76 and 148 pounds (lb). The 50th percentile for weight in this group is around 101 lb. This means that about 50% of girls this age weigh less than 101 lb. If a 13-year-old girl weighs under the fifth percentile, a doctor may classify this as being underweight. If a 13-year-old girl weighs above the 95th percentile, the doctor may diagnose obesity. However, height comes into play, too. Here are the percentiles by weight for 13-year-old girls:
Average weight for boysAccording to the CDC, most 13-year-old boys weigh between 75 and 145 lb. The 50th percentile for weight in this group is around 100 lb. This means that 50% of 13-year-old boys weigh less than 100 lb. If a 13-year-old boy weighs under the 5th percentile, a doctor may categorize this as being underweight. On the other hand, if a boy in this age group weighs more than the 95th percentile, the doctor may diagnose obesity. However, they take height into consideration. Here are the percentiles by weight for 13-year-old boys:
BMI
When calculating a child or teenager's BMI, it is important to include their age.
BMI is a way to estimate body fat percentage. The calculation incorporates weight and height. A high BMI can indicate high amounts of body fat. It can also indicate an increased risk of weight-related health issues. For a more accurate assessment of body fat, a person can look into skinfold measurements, underwater weighing, and bioelectrical impedance. However, these tests may be complicated and expensive, and the results tend to correlate well with BMI. Calculation of BMI is different for adults and children. In children and teenagers, BMI takes age into account, and doctors refer to it "BMI for age." The CDC provide a BMI calculator for children and teens. A person enters the child's height, weight, and sex. The results give the BMI and indicate whether the weight is in a healthy range. BMI, like average weight, falls into percentiles. These can help parents, caregivers, and pediatricians determine whether a child weighs a healthy amount for their age and height.
Factors to considerA range of factors can affect the weight of a 13-year-old, including: Puberty and developmentPuberty is a time of physical change in children and teenagers. It involves the body preparing for sexual maturity. Puberty typically occurs in girls between the ages of 10 and 14 and in boys between the ages of 12 and 16. The process can be very different for boys and girls. Puberty can cause height and weight in 13-year-olds to range broadly. GeneticsGenetics, as well as lifestyle characteristics, such as diet and physical activity, play a role in a child's weight and body type. Research suggests that some genes are strongly associated with obesity. Body compositionThe many variables in a person's body composition can influence how much they weigh. For example, some people are more muscular, and they may weigh more because muscle weighs more than fat. This might particularly affect athletic children. Also, taller children are likely to weigh more than shorter children, although this is not always the case. Because the BMI calculation takes height into account, it can give a better idea of healthy ranges than weight alone. Geographic locationThe country that a child lives in can contribute to their body composition, weight, and development. These differences are due to factors such as socioeconomic status, access to nutritious foods, and cultural traditions. When to see a doctor
A parent or caregiver can take a teenager to a doctor if they are concerned about their growth or development.
If a child is underweight, consuming more calories may help them reach a healthier weight. A doctor can give advice about whether this is necessary and the best way to go about it. If a child's weight falls into a range of overweight or obesity, a doctor can give advice about reaching a healthier weight. They may recommend decreasing caloric intake and increasing physical activity. It is particularly helpful and important for families of children with obesity to work toward healthier habits. Childhood obesity is associated with a higher risk of: Also, obesity can extend into adulthood. Researchers have found links between obesity in adulthood and chronic health problems, such as heart disease, type 2 diabetes, and certain cancers. Any parent or caregiver who is concerned about a child's growth or development should consult a pediatrician. SummaryKnowing the average weight of a 13-year-old can help parents and caregivers assess whether a child is underweight or overweight. However, teenagers going through puberty experience many physical changes, and their weight — and sometimes BMI — can change notably over a short period. A parent or caregiver who has concerns about a child's weight, growth, or development should consult a pediatrician. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 24, 2019 at 04:43PM
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What causes unexplained weight loss?
https://ift.tt/2m99iP8 Most people are very aware of the dangerous consequences of weight gain, and many articles focus on ways to lose weight. However, unintended weight loss can also jeopardize a person's health or indicate an underlying medical condition. People may gain or lose weight in response to seasonal changes or when facing important or stressful life changes, such as moving home or starting a new job. However, a person may wish to see a doctor if they experience significant weight loss that has no clear explanation. In this article, learn about the possible causes of unexplained weight loss and when to see a doctor. CausesSeveral medical conditions can cause unexplained weight loss. People can help their doctor pinpoint the underlying cause by paying attention to any additional symptoms that they experience. The following problems and conditions may cause unexplained weight loss: Hyperthyroidism
A person with hyperthyroidism may experience fatigue, muscle weakness, and difficulty sleeping.
Hyperthyroidism occurs when the thyroid gland produces more hormones than the body requires. People sometimes refer to this condition as an overactive thyroid. The thyroid produces certain hormones that regulate the body's metabolism, so an excess of these hormones often causes the body to burn more energy than usual. Burning more energy and calories can lead to unintentional or unexplained weight loss. Other symptoms of hyperthyroidism include: DepressionThe symptoms of depression can also cause weight loss. In a 2017 prospective study, researchers examined the causes of unexplained weight loss in 2,677 adults. They identified depression as the underlying cause in 7% of the participants. According to the researchers behind a 2016 study, there is evidence to suggest that people with depression may have associated suppressed interplay among the hypothalamus, pituitary gland, and adrenal glands, which may affect the function of the gastrointestinal (GI) tract. Changes to the hypothalamus and pituitary gland can also affect the adrenal glands, which produce multiple hormones. These hormones include cortisol, which helps regulate blood pressure, blood glucose level, and metabolism. Other symptoms of depression include:
Addison's diseaseAddison's disease is most commonly due to a rare autoimmune disease that harms the adrenal glands and prevents them from producing enough cortisol and aldosterone. People who have Addison's disease might notice a decrease in their appetite as well as unexplained weight loss, according to the National Institutes of Health (NIH). Other symptoms of Addison's disease include: Inflammatory bowel disease
Abdominal pain is a common symptom of IBD.
Inflammatory bowel disease (IBD) refers to two inflammatory gastrointestinal conditions with immune system dysfunction: Crohn's disease and ulcerative colitis. Crohn's disease can cause inflammation in any part of the gastrointestinal tract, from the mouth to the anus. Ulcerative colitis, on the other hand, only affects the large intestine. IBD can reduce the body's ability to digest food properly or absorb nutrients, which can lead to malnutrition. Weight loss is a common symptom of both conditions, especially among younger people. Other symptoms of IBD include:
Muscle lossMuscle loss, also known as muscle atrophy, occurs when the muscles shrink or waste away. This condition can cause unexplained weight loss. Possible causes of muscle loss include: People can often prevent muscle loss through proper nutrition and regular exercise. Physical therapy after an injury or stroke may help reverse or prevent muscle loss. Rheumatoid arthritisRheumatoid arthritis (RA) is an autoimmune disorder that causes inflammation in the joints. Although the Arthritis Foundation estimate that two-thirds of people who have RA are overweight or have obesity, people who have RA may experience weight loss. This weight loss may occur because the chronic inflammation that RA causes forces the body to use more energy. In addition, people who have RA may experience muscle loss because the inflammation in their joints keeps them from engaging in regular physical activity. Some medications that people take to treat RA may cause side effects, such as diarrhea and loss of appetite, which can also contribute to weight loss. CancerAlthough cancer symptoms tend to vary depending on the type, stage, and location of the disease, unexplained weight loss is sometimes a sign of cancer. Cancer refers to any disease in which abnormal and mutated cells rapidly multiply and eventually invade healthy tissue. Weight loss is especially common in lung cancer and cancers that affect the digestive tract, such as: Other early symptoms of cancer to pay attention to include:
Other possible causesA person may also experience unexplained weight loss as a result of: Unexplained weight loss in women vs. menAnyone can experience unexplained weight loss, regardless of their sex. However, whether a person is male or female can increase their risk for certain conditions that can cause this symptom. According to a 2018 study, adult women who are between the ages of 25–29 years or older than 35 years have a significantly higher risk than men of Crohn's disease. After 45 years of age, men have a substantially higher risk of ulcerative colitis than women. Compared with men, women are also much more likely to develop hyperthyroidism and RA. According to the Centers for Disease Control and Prevention (CDC), depression affected almost twice as many women as men between 2013 and 2016. However, the American Cancer Society state that men have a higher risk of developing stomach cancer. Men are also at higher risk than women for developing pancreatic cancer. When to see a doctor
If a person unexpectedly loses more than 5% of their baseline body weight within 6–12 months, they should speak to their doctor.
While body weight can fluctuate naturally, a person should contact a doctor if they lose more than 5% of their baseline body weight within 6–12 months without making any changes to their diet or exercise routine. A doctor may be able to diagnose the underlying cause of unexplained weight loss by performing a physical examination and reviewing a person's medical history. They may also use blood tests, including hormone panels, or imaging studies to rule out specific medical conditions, such as hypothyroidism, RA, or cancer. SummaryUnexplained weight loss has many potential underlying causes, which range from inflammatory conditions to psychological disorders. People can help their doctor identify the exact cause by recording any additional symptoms that they are having. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 23, 2019 at 04:47PM
What to do about a weight loss plateau
https://ift.tt/2mDbPRP People can become frustrated when they hit a weight loss plateau, which can sometimes cause them to abandon their weight loss plan. Most people are aware that weight loss requires them to burn more calories than they eat. However, many other factors also influence weight loss, including behavioral, hormonal, and environmental conditions. Keep reading to learn more about why weight loss plateaus happen and what people can do to break through them. Why do plateaus happen?
A person may experience a weight loss plateau because their metabolism has slowed down.
When a person reaches a weight loss plateau, they will no longer lose any weight, despite following a diet and fitness regimen. Research shows that weight loss plateaus happen after about 6 months of following a low calorie diet. Doctors are unsure why weight loss plateaus occur, but some theories include:
However, the researchers behind a study on this issue concluded that although a person's metabolism can change as they lose weight, this does not explain why the weight loss plateau occurs. They believe that the weight loss plateau happens due to a person no longer adhering to their diet plan. Sticking to a restrictive or low calorie diet plan every day can be challenging or, sometimes, unrealistic. Small, unconscious fluctuations in daily calories can cause early weight loss plateaus. More research is necessary to determine why weight loss plateaus occur. Below, we cover some ways to break through them. Start a food journalRecording meals and snacks can be tedious, but it can provide valuable insights. Research shows that people tend to underestimate their energy or calorie intake significantly. Once people are fully aware of their eating and drinking patterns and understand where unnecessary calories are coming from, they can make changes. The authors of an earlier study found that more than 50% of the participants underreported what they were eating. These participants had:
Keeping a food diary or using a food tracker app can help people see exactly how many calories they are consuming. Some trackers even show whether people are getting enough or too much of one particular macronutrient, such as carbohydrate or fat. Limiting or avoiding the intake of alcohol and sugary treats can help eliminate empty calories that do not provide nutritional value. Increase exercise frequency or intensity
A person may be able to break through a weight loss plateau by making small, progressive changes to their activity levels.
Exercise helps people maintain weight and build muscle, which can improve metabolism. How much exercise a person requires depends on many factors, including their weight and age. The Physical Activity Guidelines for Americans recommend that adults do at least 150–300 minutes every week of moderate intensity exercise or 75–150 minutes of vigorous intensity activity. Many people need more than 150 minutes of moderate exercise per week to maintain their body weight. People who engage in more than 300 minutes of moderate physical activity every week and perform muscle strengthening activity of moderate intensity can experience additional benefits. When a person starts dieting and exercising, their fitness level will improve. Over time, they may reach a certain level of fitness that allows them to progress to higher levels of activity. Throughout a person's weight loss journey, they may need to adjust the intensity of their workout to continue to see results. Introducing small, progressive changes in activity level can help people break through a weight loss plateau. Reduce stressStudies have shown that reducing stress levels can help people lose weight. In one study, researchers followed two groups of people with obesity. One group received advice on a healthful lifestyle and participated in a stress management program, and the second group only received the advice. The participants in the stress management group experienced a more significant reduction in BMI than those in the control group. The stress management strategies in the study included:
Get a good sleepA study that featured in the International Journal of Obesity found that sleeping for the same number of hours — and an adequate number of hours — improved weight loss outcomes. People who slept for less than 6 hours a night had smaller changes in waist circumference compared with people who slept for 7–9 hours. Improving sleep duration and quality may allow someone to break through a weight loss plateau. Eat more fiberResearchers have shown that people in the United States eat only about half of the daily fiber recommendation. People who follow low carbohydrate diets are eating even less fiber. Fruits, vegetables, whole grains, and legumes are all rich in fiber and may be helpful for people who have reached a weight loss plateau. Making small changes, such as replacing a daily glass of juice with a whole fruit, can help a person increase their fiber intake. Eat more vegetables
Introducing more vegetables to the diet may help reduce the urge to overeat.
Many people do not consume enough vegetables on a regular basis. Vegetables are generally low calorie foods that can help people reduce their overall energy intake. A 2018 review of studies found moderate-quality evidence that consuming more vegetables reduced the risk of weight gain and obesity. The authors also noted that diets high in fruits and vegetables could lower people's risk of preventable diseases. Vegetables are high in fiber and water content, which may help people feel full and reduce the urge to overeat or eat foods with fewer nutrients. Diets containing plenty of vegetables may be easier to follow because they encourage the higher consumption of specific foods rather than the restriction of certain types of food. SummaryHitting a weight loss plateau can be discouraging, but a person can often adapt their diet or fitness routine to continue to lose weight. Recording their daily calorie intake can help people identify dietary issues, while increasing exercise intensity may challenge their body and help them burn more calories. Getting enough sleep and reducing stress levels can also help a person break through a weight loss plateau. Anyone who feels as though they have hit a weight loss plateau may wish to speak with a dietitian, certified personal trainer, or doctor. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 23, 2019 at 04:47PM
Mouse study sheds new light on fat formation
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A study in mice has allowed scientists to discover a new mechanism that helps regulate the buildup of body fat.
"Obesity is a global health problem that represents a major risk for several chronic diseases, including type 2 diabetes, nonalcoholic fatty liver disease, cardiovascular disease, stroke, and cancer," says Dr. Joshua Mendell, from the University of Texas Southwestern Medical Center in Dallas. However, researchers are not yet sure about all of the biological mechanisms that may predispose individuals to obesity. For this reason, Dr. Mendell and colleagues have recently conducted a study in mice to find out more about possible underlying mechanisms that might contribute to the accumulation of white fat tissue. This form of fat tissue is the body's energy storage unit, but if it overaccumulates, it can negatively affect metabolic processes, such as those that play a role in the regulation of blood sugar levels. The team's research, which features in the journal Genes & Development, looked at the potential role of a particular family of microRNA molecules in regulating white fat cells. Molecules of microRNA are noncoding RNA molecules that help regulate the expression of certain genes, most of which encode information for the production of proteins. In the current study, the research team focused on the miR-26 family of microRNAs — including miR-26a-1, miR-26a-2, and miR-26b — which previous research has linked to cancer suppression and the regulation of insulin sensitivity. Yet, the investigators explain, it remained unclear whether miR-26 molecules also played a role in the regulation of white fat cells. The discovery of a new mechanismTo confirm the role of the miR-26 family in the regulation of fat formation, the researchers used CRISPR/Cas9 gene editing technology to remove the genes that encoded these molecules in a group of mice. The team found that even when they received a normal diet, the mice lacking miR-26 developed normally in early life but experienced a two- to threefold increase in white fat tissue from early adulthood onward. The scientists also engineered another group of mice so that they would overproduce miR-26 molecules. They then fed both these mice and a nonbioengineered group of rodents a high fat diet. After this intervention, the normal mice experienced — as expected — serious weight gain: White fat tissue rose to about 40% of these rodents' body mass. The same, however, was not true of the mice that the team had engineered to overproduce miR-26. Even on the high fat diet, this group of rodents experienced an insignificant increase in body fat levels. Moreover, they also had lower blood sugar and blood lipid (fat) levels than their counterparts. Taken together, these findings indicate the involvement of the miR-26 family of RNA molecules in the regulation of fat tissue accumulation.
The researchers also made another finding, which, they say, surprised them. They noted that miR-26 molecules appeared to regulate levels of FBXL19, a protein that contributes to the formation of new white fat cells. "This protein had not been linked to fat formation or obesity in the past, so this result was unexpected," notes Dr. Mendell. "Fat storage in adult mammals is a highly regulated process that involves mobilizing progenitor cells that differentiate into fat cells," the researcher further explains. The investigators are interested in further studying these processes, particularly the mechanism that they discovered through their recent research. In the future, they hope that their findings might pave the way to better therapies for metabolic conditions, particularly obesity. "This study reveals a new mechanism of controlling fat production in the body, [and a] deeper understanding of this mechanism could lead to new therapies to treat obesity, for example, by revealing strategies to increase miR-26 activity or to inhibit the downstream targets of this microRNA," Dr. Mendell argues. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 20, 2019 at 04:35PM
Could this mechanism explain why sleepless nights affect gut health?
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New research finds a body clock mechanism that may explain the link between sleep patterns and gut health.
The mechanism concerns group 3 innate lymphoid cells (ILC3s). These immune cells have a strong role in controlling metabolism, inflammation, and other biological processes. In a recent Nature paper, the scientists explain how they used mice to better understand the role of ILC3s in the gut. "These cells," says senior study author Henrique Veiga-Fernandes, Ph.D., "fulfill important functions in the gut — they fight infection, control the integrity of the gut epithelium, and instruct lipid absorption." Veiga-Fernandes works at the Champalimaud Centre for the Unknown, in Lisbon, Portugal. He leads a group that investigates communication at the cellular level between the nervous system and the immune system. Sleep pattern, health, and clock genes"Sleep deprivation or altered sleep habits can have dramatic health consequences, resulting in a range of diseases that frequently have an immune component, such as bowel inflammatory conditions," Veiga-Fernandes explains. Research has shown that people who work shifts are more likely to develop certain long term health problems. Those who work night shifts for a long time, for instance, have a higher risk of conditions such as ulcers, some cancers, metabolic illnesses, obesity, and gastrointestinal conditions. "To understand why this happens," Veiga-Fernandes continues, "we started by asking whether immune cells in the gut are influenced by the circadian clock." He and his colleagues found that ILC3s are particularly sensitive to changes in their clock genes, the genes that control rhythmic cell processes. They also uncovered a circuit that links the circadian, or 24-hour, clock in the brain to ILC3s in the gut. It appears that disruptions to this circuit, which senses changes in environmental light, can alter ILC3 clock genes. These genetic changes can impair the immune cells' ability to regulate gut health. The team demonstrated this effect by disrupting the 24-hour clock in the mice's brains. The authors write that "Surgically or genetically induced deregulation of brain rhythmicity led to disrupted circadian ILC3 oscillations, a deregulated microbiome, and altered lipid metabolism." Disrupting brain clock reduces gut ILC3sNearly all the cells in the body have clock genes that help them to follow a 24-hour cycle. Clock genes tell cell machinery what the time is so that the body's biology can prepare for cycle-sensitive activity, such as eating or sleeping. While each cell's clock genes can keep the time independently, they rely on the master clock in the brain to keep them synchronized. In addition, because the brain's clock circuitry is sensitive to external light, the connection with clock genes in the rest of the body helps to keep body functions in sync with day and night cycles. The team found that disrupting the ILC3s' clock genes dramatically reduced their presence in the gut. "This resulted in severe inflammation, breaching of the gut barrier, and increased fat accumulation," notes Veiga-Fernandes. Disrupted brain clock wipes destination codeFurther investigation revealed the reason for the dramatic drop in ILC3s in the gut. It appears that disruption to the brain's circadian circuit stops an important signal from reaching the ILC3 clock genes. Loss of the signal affects a protein that tells the transient ILC3 cells where to migrate to. The protein works like a destination zip code in a satnav, and without the signal from the brain's circadian circuit, it cannot set up the zip code. Veiga-Fernandes says that he and his team are very excited by these results because they help to explain why people who are active at nighttime are more likely to have poorer gut health and experience inflammatory illnesses. He suggests that the body has evolved so that during daylight, when feeding prevails, the circadian clock in the brain tells ILC3s to leave the gut. This reduces ILC3 activity in the gut, which boosts lipid metabolism. However, reduction in ILC3 activity also leaves the gut vulnerable to damage. So, at night, when feeding does not prevail, the brain's clock tells the ILC3s to go back into the gut and carry out defensive and repair tasks.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 19, 2019 at 04:37PM
Does sugar cause inflammation in the body?
https://ift.tt/2Qh9udz A high sugar diet can have harmful effects on health, such as increasing the risk of chronic diseases, weight gain, and tooth decay. It can also result in chronic inflammation, where the body's immune system activates, resulting in damage to healthy cells. Inflammation resulting from lifestyle factors, such as obesity, smoking, and a sedentary existence can contribute to a range of diseases. These include heart disease, diabetes, rheumatoid arthritis, and Alzheimer's. In this article, we review the research on sugar and chronic inflammation. We also discuss ways to reduce inflammation naturally. Sugar and inflammation
A diet high in sugar may have an impact on inflammation.
Research suggests that diet can have a significant impact on inflammation in the body — some foods increase inflammation, while others reduce it. A diet high in sugar might be a key factor contributing to chronic inflammation. A systematic review from 2018 reported that several studies have linked consuming more dietary sugar — especially from sugary drinks — with chronic inflammation. People with higher sugar diets have more inflammatory markers in their blood, including a marker called C-reactive protein. A 2014 study showed that people who reduced their intake of sugar sweetened drinks had lower inflammation factors in their blood. These findings support the theory that sugar consumption can cause inflammation. Researchers have tried to determine how sugar causes inflammation. Sugar stimulates the production of free fatty acids in the liver. When the body digests these free fatty acids, the resulting compounds can trigger inflammatory processes. Different kinds of sugar may contribute more or less to inflammation. For instance, some research has suggested that fructose may cause more inflammation than glucose. However, a systematic review found no difference in inflammation from fructose and glucose, so more research is needed. Also, the researchers saw no differences in inflammatory factors between the groups that consumed high fructose corn syrup vs. sucrose. The sample sizes were small, and the quality of the studies was low, so more research is necessary to confirm these findings. People may develop the following common signs and symptoms from chronic inflammation: People with chronic inflammation may have an increased risk of diabetes, depression, and dementia. Chronic inflammation in older adults may also have links with a higher risk of death. Doctors are working on how to reduce chronic inflammation. What other foods cause inflammation?Along with sugar, other foods can also increase inflammation in the body. Researchers suggest that diets high in saturated and trans fats can lead to a higher risk of chronic inflammation. According to the Arthritis Foundation, foods that cause inflammation include:
Having diabetes, being overweight, having obesity, and eating high levels of saturated fats, trans fats, and refined sugar are all risk factors for chronic inflammation. How else does sugar affect the body?
Consuming high sugar drinks may not be very filling.
Sugar has many long term effects on the body, including increasing the risks of chronic inflammation, obesity, diabetes, and tooth decay. Sucrose and fructose can lead to plaque formation on a person's teeth, decay, and cavities. Bacteria that cause cavities use sugar as food. Diets rich in sugars allow the bacteria in the mouth to grow and erode tooth enamel. Drinking sugar sweetened drinks can add a lot of calories to the diet but do not make the person feel full. This short term increase in calories can lead to long term weight gain. Instead, calories from solid foods make people feel fuller and reduce overeating. Natural ways to reduce inflammationStudies have shown that eating less sugar can reduce inflammation, so people should aim to limit their sugar intake. The World Health Organization (WHO) strongly recommend a maximum sugar intake of less than 10% of daily energy intake. Eating only 5% of daily calories from sugar may have added health benefits, the WHO say. For someone eating 2,000 calories per day, the maximum from sugar would be 100 to 200. Ways to reduce inflammation in the body include:
Sex hormones, such as estrogen and testosterone, can slow down the production of inflammatory factors. For some people, testing and correcting hormonal imbalances could reduce chronic inflammation. The following table lists diet and lifestyle changes that may help reduce chronic inflammation.
SummaryAccording to the Nationwide Food Consumption Surveys in the United States, the amount of high fructose corn syrup people consume increased from 1978 to 1998 and then stabilized. With greater awareness of the risks of added sugar, sugar intake in the U.S. has been declining. However, people are still consuming too much sugar. Research suggests that eating lots of sugar can lead to chronic inflammation. Other effects of consuming too much sugar include a greater risk of diabetes, cardiovascular disease, and tooth decay. Other factors may also cause inflammation. People who eat less saturated and trans fats, stop smoking, and exercise may lower their risk of chronic inflammation. Doctors suggest that lifestyle and dietary changes can help people reduce their risk of chronic inflammation and reduce their risk of cardiovascular disease, obesity, and diabetes. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 19, 2019 at 04:37PM
What to know about nitric oxide supplements
https://ift.tt/306c9uh Nitric oxide supplements are a category of supplements that includes L-citrulline and L-arginine. Researchers have performed multiple clinical trials related to nitric oxide supplements and their effectiveness, often with mixed results. This article will examine how nitric oxide works in the body and some of the reported health benefits and risks of nitric oxide supplementation. How they work in the body
Nitric oxide supplements may relax or widen blood vessels.
The two most common nitric oxide supplements are L-arginine and L-citrulline. L-arginine is an amino acid, or a protein building block, naturally found in red meat, dairy products, poultry, and fish. Manufacturers produce it in a laboratory as a pill, powder, or cream. L-citrulline is also an amino acid found in meat, nuts, legumes, and watermelon. Manufacturers can also make L-citrulline in a laboratory and package it as a pill or powder. Without taking nitric oxide supplements, a person typically consumes about 5 grams (g) of L-arginine per day, according to an article in The Journal of Nutrition. The body converts this into nitric oxide for use in various body functions. Some scientists believe that nitric oxide in the body relaxes or widens blood vessels. Some medications, such as Viagra harness the nitric oxide pathway to promote blood vessel widening and improve blood flow to the penis to enhance erections. Many people think that taking nitric oxide supplements will enhance blood flow in the body to improve performance in sports, promote healing, enhance heart health, and provide many other potential benefits. While there are many potential uses and benefits for nitric oxide supplements, there is not a lot of research to support some of the claims. Researched benefitsThis is what the science says about the benefits of taking nitric oxide: Improves heart healthAccording to an article published in the journal Biochemical and Biophysical Research Communications, taking nitric oxide supplements offers several heart boosting effects. These include reducing arterial stiffness, reducing blood pressure, and improving carotid artery blood flow. However, it is important to note that the researchers studied animals, not humans, to find these effects. Enhancing exercise and recovery
A person may take nitric oxide supplements to improve athletic performance.
Researchers theorize that taking nitric oxide supplements could enhance the delivery of oxygen to muscles. This could potentially improve athletic performance and reduce soreness after a workout. According to an article in the journal Sports Medicine, studies have shown that taking nitric oxide supplements may enhance tolerance to exercise. However, this only applies to those who did not exercise regularly or only exercised at a moderate rate. The research has not shown that nitric oxide supplements can help elite athletes. Researchers carried out these studies on young males, so they do not know how nitric oxide supplements may affect older people and females. Reducing erectile dysfunctionBecause nitric oxide supplements enhance blood flow, researchers have conducted studies to determine if it could enhance blood flow for people with erectile dysfunction (ED). According to an article in the journal Future Science OA, some studies have shown taking nitric oxide may reduce ED in those with mild to moderate ED. Reducing high blood pressure in pregnancyPreeclampsia, which is a form of high blood pressure that can occur in pregnancy, can be dangerous for both the woman and baby. A 2005 study in the European Journal of Clinical Investigation found that pregnant women who took L-arginine supplements for a prolonged period had lower blood pressure readings than pregnant women who did not take L-arginine. Although researchers need to conduct more studies, the results are promising for women struggling with high blood pressure in pregnancy. Future researchThese are just some examples of more extensive studies that examined the effectiveness of nitric oxide. However, there are no studies that establish how much nitric oxide supplements people should take to achieve the same results as the study participants did. Other reported benefitsPeople take nitric oxide for a variety of reasons, many of which do not have any scientific research to support them. Some of the reported benefits of nitric oxide supplements include:
Most of these benefits are anecdotal, meaning that people may have reported a benefit, but there is no proof backed up by a scientific study. Risks
A person should talk to a doctor about any interactions nitric oxide supplements may have with existing medications.
For most people, taking nitric oxide supplements does not cause side effects. When side effects do occur, they are often mild and may include: However, some people should not take the supplements because of the risk of potential side effects. These include people with:
Doctors also have some concerns that taking nitric oxide supplements could make some conditions worse. These include kidney disease, herpes, and after a person has had a heart attack. A study published in 2006 in JAMA found that people taking L-arginine after a heart attack had a higher chance of death, experiencing a repeat heart attack, and being hospitalized than people who did not. This article does not give a comprehensive list of potential conditions where a person should not take nitric oxide supplements. The supplements may also interfere with medications, such as those for diabetes and high blood pressure. Anyone thinking about taking nitric oxide supplements should talk to their doctor first to ensure they will not interfere with existing conditions or any other medications they are taking. TakeawayNitric oxide supplements have been available for decades, but as there is little scientific evidence to back up their use for specific health benefits, doctors do not routinely recommend them. Instead, doctors may prefer to recommend lifestyle modifications or medications that scientists have proven to treat medical conditions effectively. Nitric oxide supplements do not cause many side effects in most people, so some people might choose to try them. However, individuals should make sure that they do not have specific medical conditions that nitric oxide could harm. A person should always talk to their doctor before taking nitric oxide or any other supplement to make sure they are making a safe, healthful choice. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 19, 2019 at 04:37PM
The Healthiest Nuts for Your Body
https://ift.tt/34S2O94 All nuts are packed with good-for-you fats, protein, vitamins, and minerals. But some types are ideal for your brain, heart, and more. Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un September 19, 2019 at 06:46AM
What is the ideal heart rate when running?
https://ift.tt/2LyxTae Heart rate is a good measure of how far a person is pushing themselves during exercise. A low heart rate during exercise may mean that a person could increase the intensity of that activity, while a heart rate that is too high can be dangerous. By keeping track of their heart rate during exercise, people may be able to maximize their fitness or weight loss goals. This article provides formulas to help people work out their ideal heart rate while running. We also look at safe heart rate limits and the best ways to monitor heart rate during exercise. Is there an ideal heart rate for running?
A person's ideal heart rate when running can depend on age, overall fitness, and current activity levels.
Running and other cardiovascular exercises can increase a person's heart rate. Heart rate is a good measure of the amount of effort a person is exerting during exercise, with a higher heart rate indicating a higher level of physical activity. Whether training for an event, getting fit, or increasing stamina, people can improve their running performance by paying attention to their heart rate zones. Keeping within target zones will ensure that a person is pushing themselves. However, people should be careful not to push too hard. If heart rate becomes too high, it can be dangerous. A person's ideal heart rate during running and other forms of exercise depends on their:
Target heart rate zones by ageThe American Heart Association (AHA) advise that people aim to reach between 50% and 85% of their maximum heart rate during exercise. According to their calculations, maximum heart rate is around 220 beats per minute (bpm) minus the person's age. Therefore, a 20-year-old's maximum heart rate would be around 200 bpm (220 minus 20 = 200 bpm). On average, the AHA recommend the following target heart rates during exercise:
When beginning to exercise, a person should aim for the lower end of the target heart rate range (50% of their maximum heart rate) and gradually build this up over time (toward the 85% mark). For comparison, a normal resting heart rate is 60–100 bpm. In some circumstances, a lower resting heart rate is one measure of fitness. For top athletes, for example, it can be as low as 40 bpm. This is because their muscles are in better condition, and because their hearts do not need to work as hard to pump blood around the body. Review studies have linked a low resting heart rate with longer life and fewer physical health issues. Other ways to calculate maximum heart rateThe best and most accurate way for a person to calculate their individual maximum running heart rate is by wearing a chest monitor while doing a treadmill test. Although many people use the target zones listed above, some prefer to use different calculations that might be more accurate. These include Tanaka's formula, which may be better for males, and Gulati's formula, which may be better for females. Tanaka's and Gulati's formulas allow a person to calculate their maximum heart rate. They should then train within 50–85% of this maximum. Tanaka's formulaTo calculate a maximum heart rate, use the following formula: 208 minus (age x 0.7) = maximum heart rate A person can multiply their age by 0.7 then subtract that number from 208. For a person who is 20, for example, the equation would be: 208 minus (20 x 0.7) = a maximum heart rate of 194 bpm. Then, to calculate the target upper and lower heart rates, a person can work out 50% of the maximum (50% of 194 is 97) and 85% of the maximum (85% of 194 is 164.9). This means that the target heart rate for a 20-year-old is approximately 97–165 bpm. Gulati's formulaTo calculate a maximum heart rate, use the following formula: 206 minus (age x 0.88) = maximum heart rate A person can multiply their age by 0.88 then subtract that number from 206. For a person who is 20, for example, the equation would be: 206 minus (20 x 0.88) = a maximum heart rate of 188.4 bpm. Then, to calculate the target upper and lower heart rates, a person can work out 50% of the maximum (50% of 188.4 is 94.2) and 85% of the maximum (85% of 188.4 is 160.14). Using this formula, the target heart rate for a 20-year-old is approximately 95–160 bpm. How does exercise affect heart rate over time?As a person starts to exercise regularly and gain fitness over time, they will be able to exercise within a higher heart rate zone. This is because they are training their heart and muscles to respond to repeat exertion. People may start out with a target of 50% of their maximum heart rate, but before long, they will be able to comfortably train at a target of 85%. A 2018 review study found that people can improve their heart health and lower their resting heart rate by exercising regularly. Regular exercise reduces a person's risk of heart attack, stroke, and other medical conditions. However, the researchers also suggest that continuously high levels of exercise — such as marathon running — could be harmful to heart health. Engaging in aerobic and endurance exercises also contributes to improved fitness, increased muscle tone, and improvements in general physical and mental well-being. In fact, one 2016 meta-analysis reports that "exercise has a large and significant antidepressant effect on people with depression." How to monitor heart rateOnce a person has calculated their target heart rate zones, they can find out whether or not they are meeting these ranges by measuring their heart rate while running. The most basic method for testing heart rate is to count pulse rate by hand. To do this, a person can place two fingers lightly on the opposite wrist until they can feel the pulse. Count the number of pulse beats that occur in 30 seconds and multiply this by two to find out the number of beats in 60 seconds. An easier way to measure heart rate during exercise is to wear a wristwatch or chest monitor that picks up on heartbeat. There are many products to choose from, such as heart rate watches and heart rate straps, online. Otherwise, it may be a good idea to book some time with a treadmill or a personal trainer to get accurate heart rate readings and set goals. When is heart rate too high?
If a person experiences chest tightness during running, their heart rate may be too high.
Although an increased heart rate is one aim of exercise, pushing the heart too far can be harmful. Signs that a person is pushing their heart too far include chest tightness, difficulty breathing, and a relative inability to talk while running. If a person notices any of these signs, they should slow down and concentrate on breathing steadily. If a person always experiences chest pain with exercise, they should seek a professional medical opinion immediately. It is important to note that these target heart rates are for "average" individuals who are otherwise healthy. If a person is taking any medications that slow down heart rate or affect the way the heart responds to exercise, or if they have a history of cardiac arrhythmia, heart attack, or another medical issue, they should discuss safe levels of exercise with a doctor before starting any exercise regimen. SummaryPeople can maximize their fitness or weight loss goals by calculating their ideal running heart rate and staying within this zone when exercising. The ideal running heart rate varies depending on a person's age, current fitness level, and other factors. Tracking heart rate while running may be especially useful for endurance training and training in different weather conditions, since temperature and humidity also affect heart rate. Generally, a person's heart rate during exercise should be between 50% and 85% of their maximum heart rate. There are a variety of formulas that people can use to calculate their maximum heart rate. There are also many monitors available that can track a person's heart rate during exercise. 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 September 17, 2019 at 08:33PM
How to eat 1,200 calories a day
https://ift.tt/2ZV1Bya Most nutrition labels base their recommendations on a 2,000 calorie diet. So, consuming 1,200 calories a day may involve a significant reduction in daily calories or may represent a slight reduction, depending on a person's usual calorie intake. Larger people, males, active individuals, breastfeeding or pregnant women, or those with certain medical conditions typically need more calories each day than other people. For those who need fewer calories, a 1,200 calorie diet is usually safe and potentially effective. The number of calories a person needs each day depends on several factors, including their age, sex, activity level, and body size. Basics
Age, sex, activity level, and body size all affect the number of calories a person should consume.
The average adult needs 1,600–3,000 calories every day to sustain their body weight. When a person consumes fewer calories than they need, the body begins to shed weight. It does this first by burning fat, and then eventually, other tissue, including muscle. Most people need significantly more than 1,200 calories a day. Therefore, individuals who cut their daily intake to 1,200 calories can expect to lose some weight. This can be beneficial for people who are overweight or obese. Some research suggests that a low calorie diet, such as a 1,200 calorie diet, offers additional health benefits. The National Institute of Health (NIH) note that in animal studies, lower calorie diets helped animals live longer and reduced the risk of diseases, such as cancer. Observational studies of groups that consume fewer calories suggest they are healthier. However, this data is incomplete. Not all research on animals applies to humans. It is also possible that other factors, such as the specific foods that people eat when following a low calorie diet, may be responsible for improved health. Some research also suggests that weight loss is about more than the calories a person consumes and burns. The body may change the rate at which it burns calories depending on how many calories a person eats. Therefore a person on a 1,200 calorie diet may burn fewer of them. This can slow weight loss. It is possible that some people might not lose any weight or will need to remain on a restricted calorie diet for a significant time before seeing results. Weight loss will vary between people. For some people, an alternative approach, such as getting more exercise or consuming less sugar, might be a better option. Meal ideasPeople on a 1,200 calorie diet need to eat nutrient dense food to avoid feeling hungry and prevent malnourishment. Lean proteins tend to be very dense in nutrients and low in calories. White carbohydrates, such as white bread, by contrast, contain more calories and fewer nutrients. The National Heart, Lung, and Blood Institute (NHLBI) provide menu plans and other information about which foods to choose when following a 1,200 calorie diet. Some other meal and food ideas are as follows: Breakfast
Oatmeal is a good breakfast option because it is packed with nutrients.
Lunch
Dinner
Snack ideas
TreatsFollowing a 1,200 calorie diet does not necessarily mean that a person has to avoid any specific foods entirely. Allowing an occasional small treat may make it easier to stick to this restrictive diet. However, very high calorie foods, such as large muffins or slices of cake, can make it difficult to stay under 1,200 calories for the day while maintaining nutritional needs. Treats that could work within a 1,200 calorie diet can include:
Eliminating empty calories from the diet can free up more space for treats. Some sources of empty calories include:
Safety
A person should talk to a doctor before starting a restrictive diet.
It is more difficult to get essential macronutrients, such as proteins and fats, and micronutrients, such as vitamins and minerals, on a low calorie diet. Therefore, it is important to read nutritional labels and talk to a doctor before trying this method of eating. A dietitian can often help with creating a personalized eating plan. People who should not eat very low calorie diets include:
A 1,200 calorie diet can potentially be unhealthful for some people. For example, a person who receives all of their calories from sweetened cereal, potato chips, or cookies may suffer from malnourishment. SummaryReducing the number of calories a person consumes can help them lose weight. Low calorie diets may also reduce the risk of certain diseases, and help a person see weight loss that encourages them to stick with the diet. Weight is not the only or best measure of health. A person will not necessarily get healthier merely by losing weight. In some cases, weight loss can even make a person less healthy, especially if they eat unhealthful foods or do consume enough essential nutrients. Also, sticking to a very low calorie diet can prove difficult, especially for people who struggle with food cravings. No matter what weight loss plan a person chooses, it is vital to choose a diet and exercise program that they can manage for the rest of their life. A doctor or dietitian can help with planning a custom diet and nutrition plan that offers the right balance of treats and nutrient dense food. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 13, 2019 at 08:48PM |
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