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Impulsive behavior: What happens in the brain?

10/31/2019

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Impulsive behavior: What happens in the brain?

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What makes us impulsive? Why do we find it so easy to say "yes," when we know that "no" would be better for us in the long run? A recent study in rodents explores the neural mechanisms behind impulsivity.

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Can neuroscientists come to grips with the neural basis of impulsive decisions?

Controlling our impulses can often be difficult, but for some of us, the struggle can be all-consuming.

Impulsivity is an integral part of a range of conditions, including drug addiction, obesity, attention deficit hyperactivity disorder, and Parkinson's disease.

The authors of a recent paper, published in Nature Communications, define impulsivity as "responding without apparent forethought for the consequences of one's actions."

As they explain, being impulsive is not always a bad thing, but, "It can often lead to consequences that are undesired or unintended."

The new study sets out to understand more about the mechanisms that produce impulsivity. The scientists hope that this knowledge might, eventually, lead to interventions that could reduce impulsivity.

An impulsive peptide

In particular, the scientists homed in on a peptide called melanin-concentrating hormone (MCH). Earlier studies have linked this peptide to both drug- and food-seeking behaviors.

MCH, a neurotransmitter, is primarily produced in the hypothalamus and has also been implicated in mood, energy balance, and the sleep–wake cycle.

The scientists carried out a range of experiments in rats to examine the role of MCH in impulsive behavior.

In their first experiment, they presented the rats with a lever. When the rats pressed it, they received a food pellet, but the reward was only available every 20 seconds. If the rats pressed the lever before the 20 seconds were up, the clock restarted, and they had to wait longer for their rewards.

In other words, the rats were rewarded for controlling their impulses. After the scientists had trained the rats on the task, they injected MCH into their brains.

The MCH increased the number of lever presses, making them less efficient at the task; essentially, they became more impulsive.

Hypothalamus and hippocampus

By scanning the rodents' brains, the scientists could get an idea of the neural pathways that were involved. MCH running from the lateral hypothalamus to the ventral hippocampus appeared to be key.

The lateral hypothalamus is involved in a range of functions, including feeding behavior; the ventral hippocampus is associated with stress, mood, and emotion.

The senior author of the paper, Scott Kanoski, Ph.D., an associate professor at the University of Southern California Dornsife College of Letters, Arts, and Sciences, in Los Angeles, explains the overall findings:

"We would drive the system up, and then we would see the animals be more impulsive. And if we reduced function, we thought they would be less impulsive, but instead, we found that they were more so. Either way, they had elevated impulsivity."

So, whether the scientists boosted traffic between the lateral hypothalamus and the ventral hippocampus or reduced it, the effect was the same — increased impulsive behavior. This seems surprising, but as the authors explain, earlier studies have provided similar results.

More work to be done

Although the results are interesting and demonstrate a role of MCH in impulsivity, it will be a long while before this new knowledge can be converted into treatments. As lead author Emily Noble, Ph.D., explains:

"We don't have the technology to use these data to correct impulsivity now. However, understanding that a pathway exists that alters food impulsivity without affecting rewarding properties of delicious foods opens the door to the possibility."

Emily Noble, Ph.D.

However, the researchers hope that they are on the right path toward making these discoveries usable.

Noble continues, "By manipulating this circuit, it is possible that one day we might be able to develop therapeutics for overeating that help people stick to a diet without reducing normal appetite or making delicious foods like donuts less delicious. We are not quite in a place where we can target therapeutics to specific brain regions yet, but I think that day will come."

The study also has certain limitations. First and foremost, the scientists investigated impulsivity using specific food based tests in a rodent model. How this would translate to humans as they navigate real-life choices is difficult to say.

Because impulsivity appears in a range of conditions, researchers are sure to continue investigating the science that drives it.





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October 31, 2019 at 02:45PM
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The best stretches for runners

10/28/2019

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The best stretches for runners

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Running or jogging uses many of the body's muscles, particularly those in the legs, feet, and back. Forgetting to stretch after running can cause muscles to become tense and painful, which can keep a person from achieving their fitness goals.

People should stretch after every run while the muscles are still warm and hold each stretch for 10–30 seconds. It is helpful to focus on breathing in and out throughout the stretch.

Stretches should not cause pain, and a person should stop the stretch immediately if they are finding it painful. In most cases, it is possible to modify a stretch to tailor it to the individual's level of flexibility.

In this article, learn about which stretches are best for runners by muscle group.

1. The knee hug

According to the National Institute of Neurological Disorders and Stroke, up to 80% of adults experience lower back pain during their lifetime.

Causes of lower back pain include heavy lifting and prolonged sitting, but poor recovery after running can also lead to back problems.

The knee hug can stretch out the back muscles and relieve tension.

To do this stretch:

  1. Lie down on a mat with the back flat on the floor.
  2. Slowly bend the knees and bring them in close to the chest.
  3. Grasp the shins, pulling them in gently, and hold for 30 seconds.
  4. Slowly lower the legs back down to the floor.

2. Child's Pose

This pose stretches the muscles in the back of the torso and the shoulders. To do Child's Pose:

  1. Kneel on a mat with the toes pointed behind the body and the buttocks resting on the back of the feet.
  2. Bend forward at the waist and slowly lower the chest down to the knees.
  3. Stretch the arms above the head. The hands should be flat on the mat, and the elbows should be straight.
  4. Gently reach forward and hold for 30 seconds.
  5. Bring the arms back in and slowly sit up.

3. Kneeling hip flexor stretch

The hip flexors are the group of muscles in the area where the thighs meet the torso. Tight hip flexors can cause hip and lower back pain, especially in runners.

Due to the role that they play in lifting the legs, tight hips can interfere with a runner's progress. Extended periods sitting at a desk or in a car can also contribute to tightness in the hip flexors.

To do a kneeling hip flexor stretch, follow these instructions:

  1. From a standing position, slide the right foot behind the body and drop down to the right knee.
  2. Rest both hands on the left knee.
  3. Gently lean the body forward and straighten the right hip.
  4. Hold for 30 seconds.
  5. Pull the right foot back in toward the body and stand up. Switch legs and repeat.

4. Standing quad stretch

The quadriceps or "quads" are the muscles in the front of the thigh. Without proper stretching, activities such as running and biking can cause tight quads.

When these muscles become tense and tight, they can lead to misalignment in the hips and back, which can result in pain. The quadriceps also help support the knee, so having strong and flexible quads can help alleviate knee pain.

To do a standing quad stretch, a person should:

  1. Stand up straight with the feet hip-width apart. If necessary, put the left hand on a wall or sturdy object for balance.
  2. Bend the right knee and bring the right foot up behind the body toward the buttocks.
  3. Grab the right foot with the right hand.
  4. Keep the right knee pointed toward the floor and gently push the hips forward very slightly, keeping the knees and thighs together.
  5. Hold for 30 seconds and then switch legs.

5. Seated hamstring stretch

The hamstrings are the large muscles that run up the back of the thighs. They connect to the hip flexors, gluteal muscles, and calves.

When the hamstrings are tight, this can lead to lower back and knee pain. Having flexible hamstrings is important for overall mobility when running.

To do a seated hamstring stretch:

  1. Sit on the floor with the right leg extended and the left leg bent with the knee on the floor. The left foot should rest on the inside of the right thigh.
  2. Bend forward at the waist, keeping the back straight.
  3. Hold onto the right foot, ankle, or lower leg (depending on flexibility), feeling the stretch in the back of the leg.
  4. Hold the position for 30 seconds.
  5. Return to a sitting position and repeat on the other leg.

6. Toe touch

This stretch can also improve the flexibility of the hamstrings.

To do a toe touch, a person can:

  1. Stand with the feet together or shoulder-width apart.
  2. Keep the knees straight but not locked.
  3. Bending at the hips, slowly lower the head down toward the knees, keeping the back as straight as possible.
  4. Reach the fingers toward the toes, and let the neck relax.
  5. Hold for up to 30 seconds.
  6. Rise slowly back up to standing.

7. The wall push

Running without stretching can lead to tight calves. Tight calves can create heel pain due to plantar fasciitis. Many athletes also know the pain of a muscle spasm, or "Charley horse," in the calf due to tight muscles in this part of the body. To stretch out tight calves after a run:

  1. Face a wall, standing about an arm's length away from it.
  2. Put both hands on the wall at shoulder height.
  3. Take a large step backward with the right foot. Keep the back straight.
  4. Press the hands into the wall and both heels into the floor.
  5. Feel the stretch in the right calf.
  6. Hold for 30 seconds.
  7. Bring the right foot back in toward the body, switch sides, and repeat.

8. Downward Dog

Downward Dog is a common yoga pose that can also stretch the calf muscles. To do Downward Dog:

  1. Get on the hands and knees, with the hands directly under the shoulders and the knees under the hips.
  2. Walk the feet back so that the body is in a plank position with the arms straight.
  3. Slowly bring the hips up toward the ceiling so that the body creates the shape of an upside-down V. Keep the arms straight, with the elbows next to the ears and the palms on the floor.
  4. Keep the head, neck, and back in a straight line.
  5. Press the heels down toward the floor and hold.
  6. Slowly lower the hips back down and return to hands and knees.

9. Ankle mobility heel lifts

The ankles work hard while a person is running to stabilize the feet and propel the body forward. However, these small joints are also prone to injuries, such as strains and sprains. People can improve ankle mobility with this stretch:

  1. Stand with the back straight.
  2. Slowly rise up onto the balls of the feet, taking care not to lock the knees.
  3. Hold for 10 seconds.
  4. Lower the heels back down to the floor.
  5. Repeat the exercise 3 times.

10. Seated twist

The gluteal muscles are large and strong. People use them while running, climbing, and standing up from a seated position.

Having strong muscles in the buttocks may help support the leg muscles during a run.

The seated twist stretch works the muscles in the back of the thigh and the buttock. To do this stretch:

  1. Sit on a mat and stretch the legs out in front of the body.
  2. Bring the left leg over the right leg and place the left foot on the floor, bending the left knee.
  3. Twist to the left and use the right arm to press the left knee gently inward.
  4. Hold for 30 seconds.
  5. Untwist and repeat on the other side

Preventing common running injuries

Any exercise — including running — can pose an injury risk. Taking some precautions can help people prevent injuries:

  • Ease into running. When people start incorporating running into their exercise regimen, they sometimes run too often or too far initially, which can put them at a higher risk of stress fractures. In runners, up to 20% of musculoskeletal injuries are stress fractures. It is important to increase the distance, frequency, and intensity of running gradually.
  • Wear proper running shoes. Running can be hard on the feet, especially if the person is running on pavement. People should purchase quality shoes that are comfortable and that manufacturers have designed specifically for running. The general advice is to replace them every 300 to 500 miles or before they start to look worn.
  • Warm up. Do some brisk walking and gradually speed up to a jog. Work up to the desired running speed after the muscles are warm.

Summary

Stretching may help improve flexibility and prevent pain and stiffness. It can be helpful to do gentle stretching after a run to reduce soreness and tight muscles.

Runners should be sure to stretch all muscle groups in the legs, hips, and lower back. Anyone starting a new fitness regimen should speak to a healthcare professional.





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October 28, 2019 at 02:42PM
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Women and men at risk of different obesity-related conditions

10/28/2019

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Women and men at risk of different obesity-related conditions

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New evidence from a large dataset suggests that, while obesity increases health risks for everyone, women and men with obesity are predisposed to different obesity-related conditions.

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The analysis of a large dataset suggests that women and men face somewhat different obesity-related health risks.

Obesity is one of the most common health conditions among populations around the globe.

In the United States, data from the Centers for Disease Control and Prevention (CDC) indicate that this metabolic condition affected 93.3 million adults in 2015–2016.

This health issue concerns doctors, in part, because it can predispose individuals to developing other conditions, including type 2 diabetes, heart disease, and some forms of cancer.

But the risks of developing additional health problems are different for women, compared with men, according to a new study from the University of Oxford, in the United Kingdom.

Moreover, the study suggests that obesity may increase the risk for more — and more diverse — health conditions than doctors had previously realized.

The researchers published a summary of their findings in PLOS Genetics this month.

"It is increasingly evident that obesity negatively impacts human health, and the prevalence of obesity is increasing worldwide. Both overall obesity and fat distribution [...] have been linked to cardiometabolic diseases and death in observational studies," the authors note in the introduction to their study paper.

"However," they add, "sex-specific relationships are largely unexplored, as is the role that obesity traits play in the leading causes of death beyond these cardiometabolic diseases."

Women face higher diabetes risk

For the current research, first author Dr. Jenny Censin and colleagues analyzed genetic information and three different measures of obesity in a cohort of 228,466 women and 195,041 men.

The measures of obesity were: body mass index (BMI), waist-hip ratio, and waist-hip ratio adjusted for BMI. The investigators were able to access these data via the UK Biobank.

Through this analysis, Dr. Censin and the team found that obesity can increase a person's risk of a range of health conditions. These include coronary artery disease, stroke, type 1 diabetes, type 2 diabetes, chronic obstructive pulmonary disease, nonalcoholic fatty liver disease, chronic liver disease, kidney failure, and lung cancer.

Moreover, they found some differences in risk when comparing data from men and women with obesity. As it turns out, women with obesity face a higher risk of type 2 diabetes than men with obesity.

Men, on the other hand, have a higher risk of chronic obstructive pulmonary disease and chronic kidney disease, compared with women who have obesity.

"This study shows just how harmful carrying excess weight can be to human health, and that women and men may experience different diseases as a result," says Dr. Censin.

These findings, the team notes, add to the evidence that preventing and treating obesity is a crucial step in preventing the emergence of other health conditions.

"Given the compelling evidence of harm that arises as a consequence of obesity across a broad range of diseases that result in death, our findings highlight the critical need for public health measures to stem the tide of obesity."

Co-author Michael Holmes, Ph.D.

Going forward, the evidence that obesity likely contributes to such a wide range of health conditions could reshape public health strategies aimed at prevention, the investigators note.





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October 28, 2019 at 02:42PM
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Exercising before breakfast may be most healthful choice

10/28/2019

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Exercising before breakfast may be most healthful choice

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Figuring out when to exercise could be just as important as the exercise itself, according to new research on the relationship between meal times and workouts.

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New research suggests that working out before breakfast has 'profound' health benefits.

Some studies suggest that the effectiveness of exercise may be tied to when a person eats.

However, it is rarely possible to translate findings from studies in lean people to those with obesity.

So, scientists from the Universities of Bath and Birmingham, both in the United Kingdom, set out to see if meal and exercise timing had a similar link in people with overweight or obesity.

Having obesity and living a relatively sedentary life can lead to an increased risk of cardiovascular disease.

This is because insulin sensitivity is reduced, and hyperinsulinemia — a condition characterized by excess insulin levels — is increased.

Finding a way to prevent these insulin-related effects could potentially prove to be life-saving.

'Profound' benefits

The study, which now appears in the Journal of Clinical Endocrinology and Metabolism, aimed to examine how exercising before and after eating affected muscle fat stores and insulin response. It was the first to look at this relationship in people with overweight or obesity.

The experiment, which lasted for 6 weeks, involved 30 men the researchers categorized as either overweight or obese.

The team split these men into three groups:

  • one that ate breakfast before exercising
  • one that ate breakfast after exercising
  • one that made no lifestyle alterations

"Our results suggest that changing the timing of when you eat in relation to when you exercise can bring about profound and positive changes to your overall health," says Dr. Javier Gonzalez, from the University of Bath's Department for Health.

A greater burn

Participants who exercised before breakfast burned twice as much fat as those who exercised after eating the same meal.

There is a simple reason for this: When people fast overnight, they have lower insulin levels during exercise, allowing their body to use up more fat.

"Importantly, while this didn't have any effect on weight loss, it did dramatically improve their overall health," notes Dr. Gonzalez.

The muscles of those who exercised before breakfast responded better to insulin, better controlling blood sugar levels in the body.

Dr. Gonzalez says that this effect is "all the more remarkable, given that both exercise groups lost a similar amount of weight and both gained a similar amount of fitness."

"The only difference was the timing of the food intake," he adds.

The muscles of those in the group who exercised before breakfast also exhibited bigger increases in certain proteins — especially those responsible for delivering glucose to the muscles.

Even more notable was the fact that those who ate breakfast before exercising were no better off in terms of insulin response after eating than the control group.

Future focus

"This work suggests that performing exercise in the overnight-fasted state can increase the health benefits of exercise for individuals, without changing the intensity, duration, or perception of their effort," states study co-author Dr. Gareth Wallis, from the University of Birmingham.

These particular findings are sex-specific, as the researchers only worked with men. Therefore, further studies will need to replicate the conditions in women to see if they, too, benefit from exercising before breakfast.

The breakfast that the participants consumed was high in carbohydrates, so future research may also need to examine whether low carb meals produce the same effects.

Longer studies will also need to take place before researchers can form any solid conclusions.

However, fasting overnight and exercising before breakfast could be the key to increasing the effectiveness of exercise in people with overweight or obesity.





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October 28, 2019 at 02:42PM
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What are the best ways to eat coconut oil?

10/25/2019

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What are the best ways to eat coconut oil?

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How this works.
In recent years, coconut oil has gained a lot of attention due to its supposed health benefits. With many options available, people may wonder about the most healthful ways to add coconut oil to their diets and how much to use.

People consume coconut oil in many different ways, including as a cooking oil, as an alternative to butter in baking, and in smoothies. While coconut oil may have health benefits, it is high in saturated fat, and eating too much can be harmful.

In this article, we discuss ways to incorporate coconut oil into the diet and how much may be healthful.

Why eat coconut oil?

a jar of coconut oil.Coconut oil may help promote ketosis.

Saturated fat makes up nearly 90% of coconut oil. However, a medium-chain fatty acid called lauric acid makes up a substantial amount of the fat in this oil — between 48.40% and 52.84%.

Unlike other saturated fats, such as that in butter, lauric acid may have health benefits, including:

However, the researchers behind these and similar studies cannot predict the long term health effects of eating coconut oil.

Read more about the benefits and risks of coconut oil.

People may wonder how much coconut oil to consume for the maximum health benefits and minimum adverse effects.

The following sections look at how much to consume and some ways to include coconut oil in a healthful diet.

How much to use

While small amounts of coconut oil may have health benefits, people should limit their intake.

Coconut oil is a high calorie food that contains mostly saturated fatty acids. Diets high in saturated fatty acids may increase the risk of coronary heart disease.

However, researchers have found that 2 tablespoons (tbsp), or 30 milliliters, of coconut oil per day can have beneficial effects.

In one small 2017 study, 2 tbsp of coconut oil increased levels of HDL cholesterol, or "good cholesterol," in healthy adults. However, some participants experienced mild diarrhea during the study.

According to the United States Department of Agriculture, 1 tbsp, or 13.6 grams (g), of coconut oil contain:

  • calories: 121 kilocalories
  • fat: 13.5 g
  • carbohydrates: 0 g
  • protein: 0 g

The 2015–2020 Dietary Guidelines recommend that saturated fats make up less than 10% of a person's daily intake of calories.

Based on this recommendation, an adult who consumes 2,000 calories per day should get fewer than 200 of their calories from saturated fats, which equals about 1.5 tbsp of coconut oil per day.

People who want to start adding coconut oil to their diets can begin with 0.5 tbsp and increase to 1.5 tbsp per day.

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1 . Use it as a cooking oil

a woman cooking with coconut oilA person can use coconut oil as as cooking oil.

Coconut oil stays solid at room temperature. Its saturated fatty acids keep it stable at high temperatures, making it an ideal cooking oil.

However, compared to other cooking oils, such as canola and soybean oils, coconut oil has a relatively low smoking point of 339.8°F (171°C). This means that it may produce carcinogens after use in continuous deep frying.

As a result, people should avoid deep frying foods in coconut oil and instead opt for oils with higher smoking points, such as canola, corn, or soybean oils.

For uses other than deep frying, replacing traditional cooking oils with coconut oil is an easy way to incorporate more coconut oil into the diet.

Ways to cook with coconut oil include:

  • using it when sauteing or stir-frying vegetables, meat, eggs, or fish
  • mixing it into sauces and salad dressings
  • coating meat or poultry in coconut oil and spices before baking

Read more about the most healthful oils for cooking.

2. Bake with it

People can make baked goods, such as cookies, cakes, and brownies, using coconut oil.

Simply replace the oil that the recipe calls for with melted coconut oil at a 1:1 ratio.

Allow any milk and eggs to come to room temperature before mixing them with coconut oil to prevent the batter from clumping.

3. Add it to drinks

Another way to enjoy coconut oil is by adding a small amount — about 1–2 teaspoons (tsp) — to drinks, such as coffee, tea, and smoothies.

Below are some simple drink recipes featuring coconut oil:

Tropical smoothie for one:

  • 1 tbsp of coconut oil
  • half a cup of coconut water
  • 1 to 1.5 cups of mango
  • half a cup of pineapple

Combine all ingredients in a blender and blend until smooth. Serve immediately.

Coconut matcha latte for one:

  • 1 tsp of coconut oil
  • half a teaspoon of matcha powder
  • a quarter cup of hot water
  • 1 cup of coconut, almond, or oat milk
  • optional: 0.5 to 1 tbsp of honey, maple syrup, or sweetener of choice

Instructions:

  1. Warm the coconut milk and coconut oil in a pan over medium to high heat.
  2. Boil the water. Meanwhile, add the matcha powder to a clean mug. When the water comes to a boil, add it to the matcha and whisk until smooth.
  3. When the coconut milk and coconut oil mixture begins bubbling, turn off the heat and stir in the sweetener of choice using a milk wand or whisk. Pour the mixture over the matcha.
  4. Serve immediately.

When buying coconut oil, be sure to choose pure versions that are intended for human consumption. People can buy coconut oil in supermarkets, health food stores, and online.

Supplements

a woman looking at supplement in a pharmacyCoconut oil is available in supplement form.

People can take coconut oil in capsule form. While supplements may offer convenience and easy dosage control, this is not the best method of consuming coconut oil.

Most supplements contain 1–3 g per capsule, and a person would have to take 13 capsules to get the equivalent of 1 tbsp of coconut oil. Try cooking or baking with it instead.

If people want to buy coconut oil supplements, these are available in supermarkets, health food stores, and online.

Summary

Coconut oil contains high quantities of beneficial medium-chain fatty acids, primarily lauric acid. Adding coconut oil to the diet may lead to health benefits.

However, coconut oil is rich in saturated fats and a high calorie food. People should get less than 10% of their daily calories from saturated fats.

To get any health benefits of coconut oil while minimizing any adverse effects, stick to 1–2 tbsp of coconut oil per day.





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October 25, 2019 at 02:34PM
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How many calories are there in different cuts of chicken?

10/24/2019

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How many calories are there in different cuts of chicken?

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Chicken is one of the most popular sources of lean protein around the world because it offers high protein with low calories and fat per serving.

Part of chicken's appeal is its versatility. Nearly every cuisine from around the world offers a variety of chicken dishes. Chicken also has a relatively neutral taste, which makes it easy to pair with different flavorings.

Chicken comes in a variety of cuts, including:

  • breasts
  • thighs
  • drumsticks
  • wings

Each portion of the chicken contains slightly different calorie, fat, and nutritional counts.

The following is a breakdown of the nutritional value of different parts of a chicken, looking at 3.5-ounce (oz) servings in each case.

It is unlikely that any of the cuts that people find in a grocery store are cut precisely to 3.5 oz, so they need to take this into account when calculating nutritional values per portion.

The United States Department of Agriculture (USDA) recommend 5.5 oz of protein per day for people consuming 2,000 calories. Again, as chicken cuts vary in size, people may want to weigh the chicken to establish its nutritional content.

The totals below are for cooked chicken without added fat or seasonings. Cooking methods and seasonings can add to calorie, fat, sodium, and sugar counts. A person who is trying to keep a healthful diet may want to consider the best ways to cook their chicken.

Boneless, skinless breast

Chicken on a plate that has a number of caloriesChicken is a relatively low calorie source of lean protein.

A person should be able to find boneless, skinless chicken breasts easily at their local grocery store. The USDA itemize a typical chicken breast as about 3 oz.

In a 3.5-oz serving of cooked boneless and skinless chicken breast, a person is consuming about 165 calories.

They are also getting:

  • 31 grams (g) of protein
  • 3.6 g of fat
  • 74 milligrams (mg) of sodium
  • 1 mg of iron

Skin on and bone in breast

Grocery stores often package chicken breasts with the bones and skin still in place. Some recipes, such as soups, may call for breasts prepared this way. However, the fat content nearly doubles in comparison to skinless and boneless, while the amount of protein decreases slightly.

In a 3.5-oz serving of cooked breast with skin and bones still in place, a person is consuming 197 calories.

They are also getting:

  • 30 g of protein
  • 7.8 g of fat
  • 71 mg of sodium
  • 1 mg of iron

Drumsticks with skin on

The drumstick is often a popular option for people. The drumstick is the lower portion of the chicken's leg. Along with the thighs, people consider them a part of the "dark" meat on the chicken.

In a 3.5-oz serving of a cooked drumstick with skin on, a person is consuming 216 calories.

Also, they are getting:

  • 27 g of protein
  • 11.2 g of fat
  • 90 mg of sodium
  • 1.3 mg of iron

However, if a person removes the skin, the calories they are eating fall to about 175, and the amount of fat to 5.7 g.

Thighs with skin on

Roast Chicken ThighsChicken will contain more calories if a person leaves the skin on.

Thighs are the upper portions of the legs. Along with the drumsticks, people also refer to the thighs as the "dark" meat on the chicken.

In a 3.5-oz serving of cooked thighs with skin on, a person is consuming 229 calories.

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Also, they are getting:

  • 25 g of protein
  • 15.5 g of fat
  • 84 mg of sodium
  • 1.3 mg of iron

Removing the skin reduces the calories to 209 and the fat content to 10.9 g.

Wings with skin on

Chicken wings are some of the most popular foods for appetizers and parties. They are also the least protein-rich and highest in calories of any of the cuts of chicken.

In a 3.5-oz serving of cooked wings with skin on, a person is consuming 290 calories.

Also, they are getting:

  • 27 g of protein
  • 19.5 g of fat
  • 82 mg of sodium
  • 1.3 mg of iron

If a person removes the skin, they will be consuming 203 calories and 8.1 g of fat. Removing the skin increases the protein content to 30 g.

How does skin affect calories?

Certain parts of the chicken, such as the breasts, often come with or without the skin. Typically, shops sell the thighs, wings, and drumsticks with the skin still on.

Skin consistently adds more calories and more fat to the chicken piece.

People who want to reduce their weight can choose to remove the skin either before or after cooking. They need to bear in mind that it is important to always include healthful amounts of fat and calories in their diet, even when trying to lose weight.

The best option is to eat skinless chicken breast, taking into account the calories, fat, and protein values of the different parts of the chicken.

Cooking methods

The healthiest way to cook chicken is to cook without added fats. Some popular ways to do this include:

  • baking on a nonstick baking sheet
  • using cooking spray instead of oil when pan frying or baking
  • steaming
  • pressure cooking
  • grilling
  • air frying

Cooking methods that people should avoid if they want to limit calories and fat include:

  • deep frying
  • pan frying in oils or butter
  • baking with butter or oils
  • cooking in marinades with added fat, sugar, or salt

Possible health benefits

a man looks happy as he eats a meal with others. A person can include chicken in a wide range of dishes.

Chicken is a lean protein, which means that it offers few calories relative to the quantity a person eats.

The best option for people looking to reduce their calories and avoid fat is skinless chicken breasts.

Both skinless chicken breasts and other cuts of chicken are a rich source of protein. However, the skin and cut of the chicken can add extra calories and fat.

When people add chicken to a balanced diet, it can be a healthful source of protein. Protein helps a person's body rebuild muscle and supports many other functions.

Summary

Chicken is the most healthful when people prepare it with minimal fats and without the skin.

A person should choose cooking methods such as baking, steaming, or pressure cooking to help them avoid consuming more fat and calories than they need.

When seasoning the chicken, a person can choose to use spices that do not contain extra salt and avoid marinades that may add extra sugar, salt, or fat.





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October 24, 2019 at 02:34PM
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Jennifer Aniston Says She's on the 16:8 Intermittent Fasting DietBut What Is That?

10/23/2019

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Jennifer Aniston Says She's on the 16:8 Intermittent Fasting Diet—But What Is That?

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Let’s face it, we all want the Jennifer Aniston glow. Does this woman ever not look like she’s just walked out of a wellness retreat? Clearly, she knows a thing or two about health and well-being, and she’s finally sharing some of her secrets.

In an interview with UK magazine Radio Times during the promo trail for her new Apple TV+ show The Morning Show, Aniston revealed that she’s a big fan of intermittent fasting, particularly a version called the 16:8 diet.

“I do intermittent fasting, so no food in the morning. I noticed a big difference in going without solid food for 16 hours,” she said, per CNBC.

RELATED: Is Celery Juice Healthy? Here's What a Nutritionist Thinks

Aniston’s preferred way of intermittent fasting limits her eating time window to eight hours per day, while fasting for the other 16 hours, Tanya B. Freirich, MS, RD, New York-based nutritionist and registered dietitian for Sweet Nova, tells Health. Other types of intermittent fasting diets include the 5:2 diet, which involves fasting for two nonconsecutive days each week and eating without restrictions on the other five days. There's also the OMAD—or one meal a day—diet.

Intermittent fasting has become increasingly popular, and it's easy to see why. For starters, there's no prescribed calorie limit, which means no crunching numbers and relying on calorie counting guides before eating. But what else is involved in the 16:8 eating plan and similar fasts, and are they actually safe? Here's what nutrition experts have to say. 

Does the 16:8 intermittent fast diet actually work? 

As far as the benefits of intermittent fasting go, one study found that it helped people lose a “modest” amount of weight and also lowered their blood pressure. “It’s suspected that the reason it helps people lose weight is that eating within an eight-hour window simply limits the total amount of calories consumed in a day,” New York-based nutritionist Lauren Harris-Pincus, RD, tells Health. “But ultimately, the only way to lose weight is to create a caloric deficit where you consume fewer calories than you expend.”

RELATED: What to Know About the Snake Diet, an Extreme Fasting Plan for Weight Loss

Is the 16:8 diet good for you?

Some advocates of the 16:8 diet claim it helps control blood sugar levels and boost brain function, but there’s little scientific evidence to back these up. And if you don’t stick to nutritious food during the eight-hour window, any positive effects are quickly negated. In other words, 16 hours of fasting doesn’t compensate for eight hours of stuffing your face with junk food.

For the best results, you should be careful about your choice of eating window. According to Freirich, it should start early in the day, preferably no later than about 10 a.m., and finish early in the evening. “This allows for the energy you consume during your eating window to serve your activities throughout the day, plus it’s in line with our natural circadian rhythms, presuming you wake up around 6 a.m. to 9 a.m.,” she explains. If you choose a much later eating window, say 4 p.m. to 12 a.m, you could actually see weight gain, she warns.

Wait... is celery allowed during fasting? Doesn’t it have some calories?

Aniston also told Radio Times that she likes to start her day with a celery juice around 9 a.m., which some fasting purists might not agree with. (Typically, intermittent fasting permits nothing but water, tea, or coffee for the entire 16-hour fasting period). “There are no super specific rules to intermittent fasting, however, having anything with calories like celery juice is technically not fasting,” confirms Harris-Pincus.

But hey, it’s not as if Aniston’s having soda for breakfast. And she’s not the only one to extol the virtues of celery juice—it seems like every social media influencer is celebrating the green stuff right now.

Any magical health benefits of celery juice are exaggerated “beyond the fact [that] it’s a vegetable,” says Harris-Pincus. Yet if it works for you, go for it. “I always tell clients that if they like celery juice, then have some,” she adds. “Make half of your food volume fruits and veggies, and you’re good to go.”

RELATED: What Is Alternate-Day Fasting, and Is It Even Safe? Here's What Nutritionists Have to Say

Is there anyone who shouldn’t do intermittent fasting?

The 16:8 diet isn’t suitable for everyone. Freirich doesn't advise it for people with diabetes or problems with low blood pressure or low blood sugar, as well as children, athletes, and pregnant women. “These groups of people need food more consistently throughout the day or have high energy needs that are difficult to meet with time constraints,” she explains.

Are there any side effects to be aware of?

Intermittent fasting shouldn’t come with any nasty side effects, but—like all restrictive eating plans—it’s important to not let it take over your life. “Sometimes people shy away from social events because they interfere with the timing of the fast,” Harris-Pincus says. “I never recommend letting an eating behavior determine your interaction with friends, family, or coworkers.”

It’s also important to pay attention to exercise in relation to fasting. Harris-Pincus warns against exercising while fasting or waiting several hours after exercising to eat your first meal. “You want to feed those muscles and replenish carbohydrate stores after an intense workout,” she says.

To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter





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October 23, 2019 at 04:53PM
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The best vitamins and supplements for energy

10/23/2019

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The best vitamins and supplements for energy

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How this works.
Getting regular exercise, eating a balanced diet, maintaining low stress levels, and getting enough sleep each night can all help maintain good energy levels. Can vitamins and supplements also help?

Sometimes, people might need an extra boost of energy when life gets busy or during particularly intensive exercise.

Here, we look at some of the most effective vitamins and supplements for boosting energy levels.

Ashwagandha

a bowl of Ashwagandha which is one of the best<!--mce:protected %0A-->Vitamins for energyAshwagandha supplements may help boost energy levels.

Stress and anxiety can contribute to feelings of fatigue and low energy. They can also make people feel less able to cope with daily demands.

Ashwagandha is an adaptogen that could help boost energy levels. Adaptogens are plant derived substances that help the body better manage stress.

The researchers behind a 2012 study found that ashwagandha root extract helped ease stress and anxiety. After 60 days, participants who took ashwagandha had a reduction in stress and cortisol levels compared with those in the placebo group.

They also found ashwagandha to be "safe and well-tolerated."

Results from another study suggest that ashwagandha may help improve endurance during exercise. The researchers found that ashwagandha improved endurance rates in elite cyclists when they took 500 milligram (mg) capsules twice daily.

Coenzyme Q10

Coenzyme Q10 (CoQ10) is an enzyme that exists naturally in the body, particularly in the heart, liver, pancreas, and kidneys. It is an antioxidant that improves energy and strengthens the immune system.

In a 2014 review, researchers found a consistent link between low levels of CoQ10 and fatigue.

Most people can get enough CoQ10 by eating a balanced diet that includes:

  • oily fish
  • liver or other organ meats
  • whole grains

People with certain health conditions and those not getting enough from their diet might wish to ask their doctor about supplementing with CoQ10.

Those taking blood thinners, taking insulin, or receiving cancer treatment should check with a doctor before taking CoQ10.

Mild side effects of CoQ10 might include:

The recommended dosage is 30–90 mg per day, but a person can take as much as 200 mg each day.

Vitamin D

Muscle fatigue is a common symptom in people who do not get enough vitamin D. More than 50% of people across the world are deficient in vitamin D.

Certain people are more at risk of being deficient than others, including:

  • older adults
  • people with darker skin
  • people who get less sun exposure, such as those in colder climates
  • people with obesity

The researchers behind a 2013 study found that people with low vitamin D levels had improved muscle efficiency after they received treatment for the vitamin deficiency.

There is also a link between depression and low levels of vitamin D. Fatigue is a common symptom of depression.

One review highlighted a Norwegian study in which more than 400 people with overweight received 20,000 or 40, 000 international units of vitamin D weekly. Over a year, their symptoms of depression reduced significantly compared with those of participants taking a placebo.

B vitamins

a woman looking at at tub in a pharmacy wondering how much is too much b12As B-12 is found mainly in animal products, vegetarians and vegans may be low in the vitamin.

B vitamins help create energy in cells. Having a deficiency in B vitamins can cause fatigue.

Older adults, vegetarians, and vegans may be at higher risk of a vitamin B-12 deficiency, as it is only in animal products or fortified foods. A B-12 deficiency can cause anemia, making people feel low in energy.

Some athletes take vitamin B-12 supplements to boost their performance. However, research does not indicate that B-12 increases sports performance or endurance in people who have no deficiency.

Asking a doctor about a potential deficiency and maintaining good levels of vitamin B-12 may help a person treat low energy that is due to a deficiency.

Creatine

Creatine is an amino acid that occurs mostly in red meat and seafood. Creatine supplementation increases creatine stores in the muscles and can help improve performance during exercise.

A review in the Journal of the International Society of Sports Nutrition found that creatine was effective in improving performance in high intensity exercise, as well as:

  • improving recovery
  • helping prevent sports-induced injuries
  • reducing the risk of heat-related illness, such as dehydration, when exercising

The study authors also found that both long and short term supplementation is safe and well-tolerated for healthy people of all ages.

It is important to note that some of the researchers received funding from or had affiliations with supplement manufacturers.

Iron

A deficiency in iron can lead to a lack of energy and fatigue. People who have a higher risk of iron deficiency include those who:

  • are menstruating
  • are pregnant or breastfeeding
  • are vegetarian or vegan
  • exercise intensely, especially if female
  • donate blood regularly

One study looked at unexplained fatigue in menstruating women. The participants who supplemented with iron over 12 weeks had a 47.7% decrease in fatigue. Those in the placebo group had a decrease of just 28.8%.

Eating iron-rich foods with vitamin C can increase absorption, so people should be sure to consume enough fruits and vegetables, especially citrus fruits and leafy greens.

L-theanine

L-theanine is a naturally occurring amino acid in tea. Combining L-theanine with caffeine may help increase energy and cognitive performance.

A small 2017 study looked at the effects of L-theanine and L-theanine with caffeine on attention levels in 20 healthy males. The researchers found that high doses of L-theanine with caffeine improved attention levels the most.

Another study from 2010 found that a combination of 97 mg of L-theanine and 40 mg of caffeine improved cognitive performance in young adults. The participants reported feeling less tired with increased alertness.

Side effects and risks

doctor showing clipboard to patient in office discussing immunodeficiency disordersA person can speak to their doctor about how supplements may interact with their medication.

Vitamins and supplements can cause mild side effects in some people. If a person experiences any severe side effects from supplements, they should stop using them straight away and see a doctor.

The risks of taking supplements and vitamins include:

  • Ashwagandha: This herb is generally safe, but it has links to liver damage in rare cases.
  • CoQ10: This supplement may interact with blood thinners and insulin medications.
  • Vitamin D: It is impossible for a person to get too much vitamin D from the sun, but taking too many vitamin D supplements can cause adverse symptoms and dangerously raise blood levels of calcium.
  • Vitamin B: There are no adverse effects associated with taking vitamin B.
  • Creatine: This supplement may cause weight gain, as it draws water from the body toward the muscles. People should be sure to drink extra fluids to stay hydrated.
  • Iron: Although iron poisoning is rare, taking too much iron can cause an upset stomach, nausea, abdominal pain, and vomiting.
  • L-theanine: This supplement contains caffeine and may cause sleep problems and other unwanted effects in some people.

Some supplements can interact with certain medications. If a person is taking medications for an existing health condition, it is best to speak to a doctor or pharmacist about possible interactions before taking a supplement.

Women who are pregnant or breastfeeding should also speak to a doctor before taking any new supplements.

Summary

Alongside a healthful diet and plenty of exercise, people may find that the vitamins above help boost energy levels and increase performance during exercise.

However, people should check with their doctor before taking any supplements if they are taking other medications or have an existing health condition.

SHOP FOR VITAMINS AND SUPPLEMENTS

All of the supplements listed in this article are available to purchase in health food stores, pharmacies, and online:





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October 23, 2019 at 02:36PM
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Potato puree is a promising race fuel for athletes

10/22/2019

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Potato puree is a promising race fuel for athletes

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Athletes commonly consume carbohydrate energy gels to improve race performance and endurance. Now, research involving trained cyclists suggests that potato puree can be just as effective.
mashed potato pureeNew research delves into the benefits of potato puree for athletes.

Compared with ingesting water alone, cyclists who ingested potato puree performed as well during an endurance trial as cyclists who consumed a commercial carbohydrate energy gel with the same amount of carbohydrate.

"In conclusion," note the researchers in a recent Journal of Applied Physiology paper on the study, "potato and gel ingestion equally sustained blood glucose concentrations and [time trial] performance."

"Research has shown," says senior study author Nicholas A. Burd, a professor of kinesiology and community health at the University of Illinois at Urbana-Champaign, "that ingesting concentrated carbohydrate gels during prolonged exercise promotes carbohydrate availability during exercise and improves exercise performance."

"Our study aim was to expand and diversify race fueling options for athletes and offset flavor fatigue," he adds.

Although protein and fat can supply energy, the body breaks down carbohydrate much more efficiently to meet the energy demands of high intensity exercise.

Carbohydrate energy gels are ideal race fuels because, not only do they sustain performance, but the body readily digests and absorbs them.

"Potatoes are a whole food based option that fulfills these criteria, yet their impact on performance remains unexamined," write the authors.

Potato puree vs. carbohydrate gel

The study involved 12 healthy cyclists with several years of training and whose weekly cycling distance averaged 165 miles (267 kilometers). Their average age was 31 years old.

The team randomly assigned each participant to one of three race fuel groups: potato puree, carbohydrate gel, and water only. All groups completed a 2-hour cycling challenge and a time trial while consuming their particular race fuel.

The trial had a crossover design, meaning that the groups swapped around so that each participant experienced all three race fuels.

The researchers standardized the cyclists' food intake for 24 hours before the trial.

The cyclists gave blood samples throughout the trials. The researchers also monitored their heart rates, core body temperatures, exercise intensity, and gastric emptying. They also noted gastrointestinal symptoms.

The measures revealed that heart rate, blood glucose, and blood lactate were higher by similar amounts in the gel and potato puree groups when the research team compared them with the water only group. Lactate is a byproduct of muscle metabolism and a marker of exercise intensity.

In addition, time trial performance was the same in the gel and potato puree groups and better than the water only group.

"We found no differences between the performance of cyclists who got their carbohydrates by ingesting potatoes or gels at recommended amounts of about 60 grams per hour during the experiments," notes Prof. Burd.

He remarks that both potato puree and carbohydrate gel gave the cyclists a "significant boost in performance" in comparison to water only consumption.

Savory change to sweet carbohydrate gels

There was a marked difference in gastrointestinal effects, however. The potato puree group experienced more bloating, pain, and flatulence than the gel and water only groups.

Prof. Burd suggests that these symptoms could be because it takes a larger volume of potato puree to yield the same amount of glucose as that in gels.

"Nevertheless," comment the authors, "average [gastrointestinal] symptoms were lower than previous studies, indicating that both (carbohydrate) conditions were well tolerated by the majority of the study's cyclists."

They note that, as a cheap wholefood that is dense in nutrients, potatoes offer athletes a promising race fuel option. In addition, they provide a savory alternative to sweet carbohydrate gels.

The Alliance for Potato Research and Education sponsored the study.

"All in all, our study is a proof-of-concept showing that athletes may use whole food sources of carbohydrates as an alternative to commercial products to diversify race fueling menus."

Prof. Nicholas A. Burd





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October 22, 2019 at 02:38PM
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First-time evidence suggests that fat can accumulate in the lungs

10/20/2019

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First-time evidence suggests that fat can accumulate in the lungs

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A new study has found that fatty tissue can accumulate in the airways of people with obesity, possibly contributing to asthma and other respiratory problems.
illustration of lungsNew research suggests that fatty tissue accumulated in the airways may contribute to asthma in some cases.

In the United States, as well as across the world, obesity has become a top health issue. According to data cited by the National Institute of Diabetes and Digestive and Kidney Diseases, in the U.S. alone, more than one in three adults have obesity.

While this condition is associated with a heightened risk for many other health problems, it is unclear through which mechanisms it contributes to some of these issues.

One such mysterious link is that between obesity and asthma. Although researchers have provided different explanations for it, how obesity contributes to respiratory problems remains unclear.

Now a study whose results appear in the European Respiratory Journal shows that fatty tissue can accumulate in the airway walls. It explains how this may be problematic for people who are overweight or who have obesity, as it may contribute to the development of respiratory conditions, such as asthma.

"Our research team studies the structure of the airways within our lungs and how these are altered in people with respiratory disease," explains first author John Elliot, from Sir Charles Gairdner Hospital in Perth, Australia.

"Looking at samples of lung, we spotted fatty tissue that had built up in the airway walls. We wanted to see if this accumulation was correlated with body weight," he continues.

'Excess fat accumulates in the airway walls'

To do this, the researchers analyzed lung samples collected post-mortem from 52 lungs that people had donated for research. Of this total, 15 had not had asthma, 21 had had asthma but died due to unrelated causes, and 16 had died due to asthma-related causes.

The investigators used special dyes to study the structure of 1,373 airways to identify how much, if any, fatty tissue was present in them. The researchers also looked at data regarding each donor's body mass index (BMI).

The team discovered that fatty tissue does build up in airway walls. They also found that the higher a person's BMI, the more fat accumulates in the airways.

Additionally, the fat buildup may affect the normal structure of the airways, blocking them and causing inflammation in the lungs, which, in turn, may contribute to asthma and other respiratory problems.

"Being overweight or obese has already been linked to having asthma or having worse asthma symptoms," notes co-author Peter Noble, Ph.D.

"Researchers have suggested that the link might be explained by the direct pressure of excess weight on the lungs or by a general increase in inflammation created by excess weight. This study suggests that another mechanism is also at play," he says.

"We've found that excess fat accumulates in the airway walls where it takes up space and seems to increase inflammation within the lungs. We think this is causing a thickening of the airways that limits the flow of air in and out of the lungs, and that could at least partly explain an increase in asthma symptoms."

Peter Noble, Ph.D.

Going forward, the researchers hope to confirm the relationship between obesity, fatty tissue in the respiratory system, and pulmonary health problems. They are also interested in finding out whether weight loss could reverse the potential impact of obesity on respiratory health.

Prof. Thierry Troosters — President of the European Respiratory Society, who did not participate in the present study — comments on the researchers' discovery. He says that "[t]his is an important finding on the relationship between body weight and respiratory disease because it shows how being overweight or obese might be making symptoms worse for people with asthma."

"This goes beyond the simple observation that patients with obesity need to breathe more with activity and exercise hence adding to their ventilatory burden. The observation points at true airway changes that are associated with obesity," he emphasizes.

Prof. Troosters acknowledges that further research is needed to understand the association between obesity and poor respiratory health better. However, he also encourages individuals with asthma or similar conditions to keep a close eye on their weight.

"We need to investigate this finding in more detail and particularly whether this phenomenon can be reversed with weight loss. In the meantime, we should support asthma patients to help them achieve or maintain a healthy weight," he says.





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October 20, 2019 at 02:17PM
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