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Doctors warn that the symptoms can last for days and can be severe for people with low immunity and the elderly. Time to follow the COVID protocol.

A flu-like situation has gripped most parts of the country. Almost everyone knows someone who is suffering from fever, cough, runny nose and body ache. While flu is not uncommon at this time of the year when the weather changes from extremely cold to warm, this is not the seasonal flu warn experts. This is caused by H3N2, an influenza virus. Symptoms are similar to those of seasonal flu viruses and can include fever, cold, cough, runny nose, and possibly other symptoms such as body aches, nausea, vomiting, or diarrhoea. In severe cases, it can cause respiratory distress, says Dr Umang Agrawal, Infectious Diseases Consultant, PD Hinduja Hospital & MRC, Mahim. Air pollution is also playing a significant role in increasing the number of patients affected by viral diseases.

So, how serious is the H3N2 virus? Technically anyone who comes in contact with the virus can contract this disease. Most people with normal immunity will manifest symptoms of upper respiratory tract infection. However, this particular virus can cause severe complications with certain high-risk groups. These include patients with pre-existing lung diseases such as COPD, asthma, smokers, diabetics, patients who are immunocompromised or those who have low immunity, and patients above 65 years of age, says Dr Agrawal.

The H3N2 virus can be extremely contagious and is transmitted from an infected person to another through droplets released when coughing, sneezing, or talking. It can also spread if someone touches their mouth or nose after contacting a surface that had the virus on it. Pregnant women, young children, elderly adults, and persons with underlying medical issues are at a higher risk of flu-related complications.

Can it be prevented?

COVID-proper conduct, which we have learnt in the past few years can aid in the prevention of flu. These include avoiding crowded places, wearing a face mask, washing hands frequently with soap and water and not touching your face too often. Additionally, experts also recommend yearly influenza flu shots for prevention of the flu.

The Indian Medical Association (IMA) has issued cautionary note and directed doctors and pharmacists to avoid the prescription of antibiotics to H3N2 patients. People start taking antibiotics like Azithromycin and Amoxiclav, etc., that too without caring for dosage and frequency and stop it once they start feeling better. This needs to be stopped as it leads to antibiotic resistance. Whenever there will be a real use of antibiotics, they will not work due to the resistance.

Oseltamivir is the antiviral drug used to treat children and adults infected by H3N2 virus. It has to be taken exactly as directed by your doctor. Most of the cases are self-limiting and the patients improve within five-seven days of contracting the disease. The use of Oseltamivir is especially helpful in earlier recovery from illness, adds the expert.

Foods to manage the flu

Sipping warm water throughout the day helps to deal with flu. (Photo via Unsplash)

When you or a loved one has the flu, the last thing you may feel like doing is eating. And its certainly okay to eat a little less, as you likely have a reduced appetite believes Dr Deepu John, chief Ayurveda physician, Kairali The Ayurvedic Healing Village. The first line of treatment to manage the flu is to rest the body. This will help to decrease the viral load in the body and increase immunity. And since the digestive fire in the body is at its lowest you should avoid heavy meals, spicy foods, raw salads and cold items such as curds.

Rice porridge is recommended during a flu as it's light and easy to digest. (Photo via Unsplash)

Simple food like rice or millet porridge and soups are easy on the stomach. Sip warm water throughout the day, preferably chukku malli water. This can be made by boiling a litre of water with an inch of dry ginger and a teaspoon of whole coriander seeds. This helps to get rid of headache and sore throat associated with flu. You can also gargle with triphala. Just boil two glasses of water with half a teaspoon of triphala powder. Reduce it to a glass, add a pinch of rock salt and gargle with the water, says Dr John.

Soups help as they are light on the stomach and easy to digest. (Photo via Unsplash)

According to nutritionist Shweta Shah, founder of Eatfit24/7, ghee and cloves are the magic ingredients that go a long way in helping your body to recover and replenish. According to Ayurveda, cloves help to break down congestion while ghee as a healthy fat helps to reach all the organs in the body. Take a tablespoon ofghee and warm it along with a few pieces of cloves. Strain it and drink it. Heating enables the cloves to release its oil in the ghee. This concoction is a natural soother and great to cure sore throat, cough, cold and sinus. Its safe for children as well as adults, explains Shah.

For blocked nose and chest congestion she suggests making a potli of ajwain (carom seeds). Ajwain is nothing short of a wonder spice. It contains thymol, which has antiseptic and anti-inflammatory properties. Place the potli on a heated tawa for five-seven minutes or in the microwave for 3-4 mins. Then place the preheated potli over the third eye chakra or in the middle of both your eyebrows on your forehead. For the next position, hold it next to your nose so that you can take in the vapours by inhaling it. Lastly, hold the warm potli over your neck and chest for warm compress. This brings instant relief from most flu-related symptoms.

H3N2 prevention:Things to do

Get your annual flu vaccination.

Wear a mask in crowded places to avoid infection.

Washing hands regularly must be taken seriously.

Take plenty of fluids

Avoid touching eyes and nose

Avoid contact with people who are ill

Nivedita Jayaram Pawar is a Mumbai-based freelance journalist, who writes on food, art, design, travel and lifestyle.

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H3N2 virus: Signs, symptoms and diet to tackle the flu - Moneycontrol

Una Healy says she feels more confident than ever in her skin at 41.

The former Saturdays singer is this months Guest Beauty Editor for RSVP Magazine and shared with us her beauty and wellness toolkit that keeps her not only looking, but feeling, her very best.

Una regards beauty and wellness as a form of self-care and ensures she makes time for herself during her busy schedule as a mum, singer, broadcaster and shoe designer.

Read more: Una Healy on moving home, celebrating turning 40, feeling positive, weathering storms and her kids

She tells us: I regard beauty and wellness as a form of self-care, whether its drawing a relaxing bath, popping on a hydrating sheet mask or just applying my skincare mindfully. I always feel better after a spot of pampering.

At 41, Im comfortable in my own skin. I think with age comes confidence. I am of the belief that ageing is a privilege denied to so many, you get one life and its so important to live it.

When it comes to her skincare regime, the Tipperary native says she takes a holistic approach and lives by the motto you are what you eat.

I nourish my skin from the inside out: I eat a balanced diet with lots of fruit and vegetables, oily fish and I drink six glasses of water a day, Una says.

I also take supplements: Nordic Naturals, Complete Omega-3.6.9 and Valens, Premium Collagen Complex in the morning.

Fitness and exercise is also very important for Unas physical and mental health and credits it with helping her maintain healthy and glowing skin.

She adds: I enjoy keeping fit with long walks and running. I also do weight-training five-six times a week. I have a little studio at home its my sanctuary and its so important for my physical and mental health.

In terms of her daily skincare routine, Una describes it as straightforward but result driven.

I cleanse, tone, apply active serums and a deeply hydrating moisturiser. I never leave the house without SPF 50.

A beauty product the star is loving right now is Dream Coat by Color Wow.

She says: Just spritz it onto damp hair and it gives a softer, shiny look immediately Im obsessed!

Read more of Unas beauty tips and tricks plus all about her favourite products in this months issue of RSVP Magazine, on shelves nationwide now.

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Una Healy shares her diet and workout plan that keeps her feeling 'confident at 41' - RSVP Live

Green tea and hara hachi bu: why the Japanese traditional diet helps them live longer with less disease.

The life expectancy for the average American citizen is 76.1 years.

In Japan, that number is over 87 for women and 81 for men--and researchers have shown for years that healthy changes to what you eat can help you live even longeras much as 6 to 7 years if you're getting a late start, and up to 10 years longer if you start in your 20's.

While most people generally acknowledge that the life expectancy of men and women in Japan exceeds many other cultures, understanding why can help health conscious individuals around the globe benefit in a very practical way.

For a start, Japanese people eat a lot of rice, fish and vegetables while limiting red meat, coffee and processed foods.

A traditional diet focuses on whole foods with very low amounts of fatty foods, animal proteins, and added sugars, which also helps them stay slim and healthy.

Whenever Western foods are introduced, Japanese health has suffered. In the 1990's, a survey was done that associated a Western diet with increased disease and health issues among the Japanese population. The Japan Hospital Association reported that the number of people with liver, kidney and cholesterol problems had doubled within the previous 10 years.

Its not just the traditional Japanese food thats healthyits the way food is consumed: smaller bites, and smaller portion sizes.

Snacking is practically unheard of.

Additionally, instead of copious amounts of coffee or soda, green tea is the beverage of choice.

Along with those smaller portion sizes, the Japanese culture practices an eating habit called Hara hachi bu: eating until you are 80% full. But how do you know when you're 80% full?

Use these tips:

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Disclaimer: This article is only for educational and informational purposes. It is not intended to provide legal or medical advice. For more information, follow linked references. There are no affiliate links in this article.

Share your thoughts in the comments and feel free to share this article on social media and with family and friends, if you'd like.

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Using hara hachi bu: what the Japanese diet can teach us about ... - NewsBreak Original

CRISTIANO RONALDO has raised training and nutrition standards since arriving at Al Nassr.

The 38-year-old joined the Saudi club on a free transfer late last year after having his Manchester United contract ripped up.

The Red Devils were left with no choice but to let goal of the legendary goal scorer after his explosive sit-down interview with SunSport columnist and TalkTV main man, Piers Morgan.

In that chat, Ronaldo accused Man Utd of betrayal and revealed he did not respect manager Erik ten Hag.

After starting the 2022/23 season with a lack of goals, Ronaldo is starting to find his feet in Saudi, where he will earn hundreds of millions of pounds a year.

While captaining the Saudi side, Ronaldo has five goals and two assists in four Al Nassr games, having a massive impact on the pitch.

But he's also leading the way off it too.

Ronaldo has raised the training and nutrition standards of his Al Nassr team-mates.

Spanish nutritionist Jose Blesa, who flies to Saudi Arabia once a month to help Al-Nassr, has given an insight into Ronaldo's impact on the squad.

Blesa told Spanish publicationIdeal: "I was uncertain, like everyone else, about what it was going to be like to work with him and if the club was going to change a lot, but I haven't found a more professional footballer than him...

BETTING SPECIAL - BEST SPORTS BETTING APPS IN THE UK

"He is the first to arrive at training and the last to leave.

"Cristiano helps me a lot, because we can no longer teach him anything, but he creates a school around him.

"The rest of the players do what he does because everything he does is wonderful to improve his performance.

"Since he has been here, all the players have trained more intensely and followed a stricter diet.

"I have not seen a club like this in which the players improve practically 90 per cent in their body composition.

"Every time I see them, they have less fat, more muscle and they do all the exercises at their fingertips. It is a luxury to work there."

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Cristiano Ronaldo introduces intense training and strict diet as Al Nassr nutritionist says I cant teach... - The US Sun

NEW YORK Intermittent fasting is all the rave these days, with more and more people claiming that it helps improve various aspects of health. A new study by researchers at the Icahn School of Medicine at Mount Sinai contradicts these claims, however, suggesting that skipping breakfast could hinder the body from fighting off infections. The team adds that missing the most important meal of the day could even lead to an increased risk of heart disease.

There is a growing awareness that fasting is healthy, and there is indeed abundant evidence for the benefits of fasting. Our study provides a word of caution as it suggests that there may also be a cost to fasting that carries a health risk, says lead author Filip Swirski, PhD, Director of the Cardiovascular Research Institute at Icahn Mount Sinai, in a media release. This is a mechanistic study delving into some of the fundamental biology relevant to fasting. The study shows that there is a conversation between the nervous and immune systems.

In order to better understand how short-term (only a few hours) and long-term (24 hours) fasting impacts the immune system, the research team analyzed two groups of mice. One group ate breakfast (their largest meal of the day) right after waking up. The other group skipped breakfast entirely. They then collected blood samples from both groups at baseline upon waking up, after four hours, and again after eight hours.

The team observed a distinct difference in the fasting group. They noticed a change in the number of monocytes, which are white blood cells made in the bone marrow that make their way into the blood and tissues to help fight infection, heart disease, and even cancer. At baseline, everyone had the same number of them. After four hours, however, a staggering 90 percent of the cells were no longer in the bloodstream in the fasting group. This got even worse after eight hours. Monocyte counts stayed the same in the non-fasting group.

The researchers found that in the fasting group, the monocytes went back into the bone marrow and new cell production within the bone marrow did not occur. Usually in the bone marrow, these cells have a short lifespan. However, in fasting animals, monocytes lived longer in the bone marrow and aged differently than those remaining in the bloodstream.

Additionally, they found that the brain controls monocyte response. Fasting caused a stress response in the brain which induces a feeling of being hangry the combination of hunger and anger. This ultimately triggers the monocytes to shift back into the bone marrow.

The study shows that, on the one hand, fasting reduces the number of circulating monocytes, which one might think is a good thing, as these cells are important components of inflammation. On the other hand, reintroduction of food creates a surge of monocytes flooding back to the blood, which can be problematic. Fasting, therefore regulates this pool in ways that are not always beneficial to the bodys capacity to respond to a challenge such as an infection, explains Dr. Swirski. Because these cells are so important to other diseases like heart disease or cancer, understanding how their function is controlled is critical.

The study is published in the journal Immunity.

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Skipping breakfast while on a fasting diet can actually damage your ... - Study Finds

MADRID Spectacular progress is being made in slowing down aging, with three new molecular indicators of measurable and manageable processes that accelerate or slow down deterioration associated with age, as well as age-related pathologies. These findings are closer than ever to being applied in older adults. Currently, diet is the most accessible form of intervention, but it is appropriate to clarify current myths and realities.

An article published in Cell in 2013 summarized for the first time the molecular indicators of aging in mammals. The article had a great impact and served as a knowledge map about aging. Now the authors have updated and extended this knowledge in the same journal.

A barometer of interest in the topic is that approximately 300,000 articles on aging have been published since 2013, which is as many as were published during the previous century. In addition, almost 80 experiments have been conducted with mammals, including humans, that confirm that interventions in the aging process can prevent, delay, and even avoid age-related diseases such as cancer.

Mara A. Blasco, MD, scientific director of the National Cancer Research Center, an international leader in telomere research and co-author of the study, noted on the institution's website, "The spectacular advances in recent years to increase the longevity of model organisms, including in mammals, indicate that it will be important to develop rational strategies to intervene in human aging."

The new article verifies the conclusions of the analysis carried out a decade ago. "Now there is much more investment, and we are closer to applying basic knowledge to new ways of treating diseases," said Blasco. The researchers identified nine indicators of aging molecular signatures that mark the progress of the process and on which it was possible to act to prolong life.

They also point to four primary causes of aging: genomic instability, shortening of telomeres, epigenetic alterations, and imbalance between protein synthesis and degradation. These are strongly interconnected processes. Aging results from their joint action, which is why there are multiple ways to act on the physiologic process of aging. The new study includes a table with almost 80 recent experimental interventions with mammals (mostly mice) that suggest that it is possible to prolong life or treat age-associated diseases. Some of those studies concern humans; others investigate how to delay aging through diet. "Acting on the diet is one of the most accessible ways to intervene in human aging," according to the researchers.

Dietary interventions are related to a key indicator of aging: the dysregulation of the nutrient sensing mechanism. This mechanism is the sophisticated network of molecular signals that alert all mammals that food is available.

"Nutrient sensors are therapeutic targets for potential anti-longevity drugs, but health benefits and lifespan extension could also be achieved through dietary interventions. However, the results obtained in this line in our species are still unclear: clinical trials based on dietary restriction in humans become complicated due to poor compliance, although they suggest positive effects on immunity and inflammation," write the researchers.

Javier Gmez Pavn, MD, head of geriatrics at Red Cross Hospital in Madrid and member of the leadership team of the Spanish Society of Geriatrics and Gerontology, told Medscape Spanish Edition, "Currently, the evidence we have indicates that certain types of diet in population cohort studies are associated with a lower incidence and prevalence of certain diseases."

Gmez mentioned contrasting examples. "The Mediterranean diet has been shown in different studies to be associated with a lower cardiovascular risk (stroke, ischemic heart disease, dyslipidemia) and a lower risk of cognitive impairment, especially due to its vascular component."

Eating nuts (eg, almonds, walnuts) is associated with a less dyslipidemia. A diet rich in fiber is also associated with less colonic digestive pathology, such as constipation and especially colon cancer. In addition, a diet low in fatty meats and rich in fruits and vegetables is associated with less prostate, breast, and colon disease. A diet with adequate protein intake is related to better muscle mass at all ages, and a diet rich in calcium products, such as nuts and dairy products, is linked to better bone mass and less osteoporosis and its consequences.

"At the moment, there is no study that links any type of diet with greater longevity, although in view of these data, it seems logical that a Mediterranean diet rich in fruits, vegetables, vegetables with proteins of animal origin, preferably fish or white meat, avoiding excess red meat and its calcium component in the form of nuts and dairy products would be associated with better disease-free aging," said Gmez.

The article expands the aging indicators from nine to 12 (genomic instability, telomere wear, epigenetic alterations, loss of proteostasis, inactivated macroautophagy, dysregulation of nutrient sensing, mitochondrial dysfunction, cellular senescence, depletion of hematopoietic progenitor cells, alteration of intercellular communication, chronic inflammation and imbalances in the microbiome), which are measurable processes that change with the aging of the organism and which, when manipulated experimentally, induce an acceleration or, on the contrary, an interruption, even a regression, of aging.

"Each of these indicators should be considered an entry point for future exploration of the aging process, as well as for the development of new antiaging drugs," the researchers conclude.

A decade ago, it was recognized that telomere shortening was at the origin of age-related diseases, said Blasco. "It is now emphasized that the generation of mouse models with short telomeres has shown that telomeric wasting is at the origin of prevalent age-associated diseases, such as pulmonary and renal fibrosis."

The recent study reviews new interventions to delay aging and age-related diseases that act on telomeres. "For example, the activation of telomerase through a gene therapy strategy has shown therapeutic effects in mouse models of pulmonary fibrosis and aplastic anemia," Blasco added.

Since diet is currently the most easily accessible element to slow down aging, Gmez refutes the most widespread myths that are circulating about food and longevity. First, regarding dairy products, it is said that yogurt is not useful for the elderly, since the elderly do not have adequate enzymes for to digest yogurt and that it is only for children or young people who are growing. "It is not true. Dairy products are not important for their proteins but for their calcium and vitamin D content. [These are] fundamental elements at all ages, but especially in aging, where there is bone loss secondary to aging itself and an increased risk of osteoporosis and associated fractures. Especially in the elderly, the tragic hip fracture is associated with high morbidity and mortality."

Another myth is that it is not good to eat fruit with meals. "Due to its rich content in antioxidants and vitamins, it is a fundamental food of the Mediterranean diet. Antioxidants of any type (nuts, vegetables, fruits, etc) are undoubtedly the most important components against pathological aging (stroke, myocardial infarction, dementia, etc). It may be true that they can be more easily digested if they are eaten outside of meals, but the important thing is that they be eaten whenever."

"Regarding the 'fact' that the sugars in legumes and bread are harmful, it is not true. In addition to sugar, legumes contain fiber and other very important antioxidants, just like bread. The difference is the amount, as in all food. On the contrary, refined sugars, such as pastries, sugary drinks, etc, should be avoided, since they are directly related to cardiovascular disease and obesity," added Gmez.

"As for the popular saying, 'Do not even try meat,' it is not sound, since red meat and fish, including oily fish, are rich in protein and vitamin B as well as iron and, therefore, are necessary.

"As always, it is the amount that should be limited, especially red meat, not so much oily fish. I would recommend reducing red meat and replacing it with white meat, since the former are rich in saturated fats that produce more cholesterol," added Gmez.

Another phrase that circulates around is that wine is food. "Careful. Wine in small quantities, a glass at lunch and dinner, is beneficial due to its antioxidant power, but at more than these amounts, the negative power of alcohol predominates over its benefits," concluded Gmez.

Gmez has disclosed no relevant financial relationships.

Follow Cotelo of Medscape Spanish Edition on Twitter @Drjavico.

This article was translated from the Medscape Spanish edition.

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Scientific Advances and Dietary Measures to Slow Down Aging - Medscape

Choosing the right foods can significantly improve one's health.

At Set the Table, we work with Clients on their special diets, and the most important factor is ensuring they enjoy their food. Our mission is to help all of our clients adhere to what their bodies need and make sure they like their meals, says Evans.

As one of the leading causes of death and a dangerous condition, inflammation is connected to other major causes of death, explains the National Library of Medicine. According to the site, a vital component of an anti-inflammatory diet plan is carefully choosing anti-inflammatory foods while avoiding pro-inflammatory foods. Evans dietary strategy ensures that clients follow their food plan without experiencing the monotony a restricted diet can bring.

Inflammation is different for everyone, and we try and guide our clients in following the 80/20 rule with food so it can help most stay on whatever health track they choose to be on. That means 80% of the meals should be specific to their dietary needs, and 20% of their meals can be less strict, so they are not depriving themselves of their favorites. This means if there are three meals/day and roughly 21 meals in a week, that 17 meals are according to your health plan, and the rest can be more lenient, informs Evans.

According to Evans, it is up to the individual to monitor and take care of their health. Paying attention to one's body enables the individual to recognize what is helpful to them and provides him or her with the flexibility to make changes as required, explains Evans.

Another helpful tip in terms of inflammation and clean eating is for each individual to do a deep dive into their own health, so there is a deep understanding of what spikes your blood sugar and what food combinations optimize your experience. Several new companies specialize in testing allergies, blood sugars, etc., so you know exactly whats going on with your own body. We have the power to take charge of our own health with all the resources currently available to us, Evans adds.

To find more information about Tracy Evans and her personal chef services, visit her website at Set The Table Personal Chef Services by Tracy Evans (setthetablela.com)

Aurora DeRoseBoundless Media Inc.+ +1 951-870-0099email us here

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Tracy Evans, World-Class Personal Chef, Says Proper Diet Can Derail the Effects of Inflammation - EIN News

How many times have you followed tips to shed extra weight and, well, gotten nowhere fast? Achieving little to no progress is frustrating when you're putting in solid time and effort. Even worse is losing weight only to put it back on faster than you lost it. Chin up, because your scale's about to move in a favorable direction, and so are you. We're here with five diet habits for weight loss that science says actually work.

You've heard the classic expression that if something sounds too good to be true, it probably isand diet plans that purport to be quick and easy are no exception. The most important step to take before starting a successful weight loss journey is to identify and incorporate healthy changes in your daily lifestyle that you can reasonably maintain long after you reach your goal. This means eating well and staying active on a consistent basis.

Read on to learn five diet habits to adopt that will lead to results. And next, don't miss You'll Never Lose Weight if You Still Do These 5 Things, Expert Says.

Weight loss really is a "journey," because it's a long-term commitment that comes with its share of ups, downs, and obstacles. Succeeding requires you to embrace positive changes that you will actually stick to.

The Mayo Clinic suggests being 100% ready to commit to your diet. For example, are you willing to make time to switch up your eating routines? Are you ready to bump up your activity level? Do you have solid time to carve out in your schedule in order to make these tweaks to your routine? Being totally on board with doing whatever it takes for "team you" to succeed is a must.

Plus, this approach is backed by science. Review articles support that "predictors of successful weight control" include motivating yourself and gaining that inner drive and commitment to dropping the weight, according to the Frontiers in Public Health.

RELATED: Do These 5 Things Every Morning To Lose Weight Faster, Dietitian Says

Sure, it's great to be an overachiever in most situations. But when it comes to your health and weight loss, it's important to have expectations that are reasonably attainable. Yes, it's important to push yourself when you set a weight loss goal. But if your end game is too farfetched, you may be setting yourself up for failure from the get-go. You need to be ready to take responsibility for your dieting and stay motivated through the entire process.

It's a great idea to set small targets to work toward and fully embrace each success. If you don't reach one of your marks, don't be too hard on yourself. Use it as a learning experience by reflecting on what went wrong. Stay positive and determine how you can reach your next goal. After all, research shows that just 19% of individuals reach their "resolution" goals over a two-year period.

It's typical to gain weight as you age. It might not be enough to stand out at first, but it accumulates fast if you don't take the right steps.6254a4d1642c605c54bf1cab17d50f1e

Making healthy food choices is an oldie-but-goodie habit you've heard plenty of times before for a reason. Research shows that making healthy dietary choices can help avoid weight gain, and reduce the risk of developing chronic conditions such as diabetes, heart disease, and more. It's important to maintain a diet that consists of whole foods and grains, nuts, fruits, veggies, and healthy protein, Harvard T.H. Chan School of Public Healthexplains. Cut back or exclude highly processed food items, sugary beverages, processed meat, red meats, and refined grains.

RELATED: The 5 Worst 'Empty-Calorie' Foods Making You Gain Weight Faster

A healthy diet and exercise coupled together is truly the healthiest marriage on earth. Maintaining a balanced lifestyle will provide you with the best results when trying to burn calories, according to George Washington University. Of course, the more you diet and work out, the quicker you will see a difference on the scale. Staying active will keep you healthy and feeling your best, help to relieve stress, and give your energy a boost.

When you're trying to shed some pounds, the more the merrier when it comes to working out. The more active you are, the more calories your body will torch. Dieting and exercising together will allow you to establish a "calorie deficit," according to the Centers for Disease Control and Prevention (CDC). It's important to consume fewer calories than you torch away.

Don't get things twisted: Getting fit and healthy doesn't finish after you lose weight! In order to stay that way, you need to take the necessary steps to make your journey part of your everyday life. As a matter of fact, the CDC explains that losing weight in a healthy manner doesn't revolve around a specific program or diet. It's a "lifestyle with healthy eating patterns, regular physical activity, and stress management."

Establishing good habits when it comes to eating and staying active will put you on the right path to reaching your goals and keeping the weight you lost off permanently. It's all about making smart choices with food and staying active and on track.

Think about adding little bouts of activity wherever you can each day. For instance, park further away when running errands, stand at your desk instead of sitting (or invest in a walking pad so you can get in some steps while you work), do simple exercises while completing household chores, be the one to take out the trash, and always opt for the staircase instead of taking the elevator. It will be important to continue to exercise and keep an active mindset to keep your weight off after you lose it.

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Alexa Mellardo

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5 Diet Habits for Weight Loss That Science Says Actually Work - Eat This, Not That

The virtuous combination of lifestyle and nutrition affects people's mental health. Confirmation comes from an international study coordinated by University College Cork (Ireland), in which the Edmund Mach Foundation (Fem) participated. The focus of the study is psychobiotics, beneficial microorganisms that flank probiotics, and that by operating along the microbiota-gut-brain axis contribute to improved performance of the human nervous system.

From this research, which in Fem involved the Metabolomics Unit of the Center for Research and Innovation with the analysis of human biofluids, comes further confirmation of the benefits produced by these microorganisms, taking a further step in the direction of preventive or curative intervention through diet, of syndromes such as depression, Alzheimer's, autism or stress disorders in general.

Four main dietary elements in particular emerge from the study that are capable of improving mental health: omega-3 fatty acids, polyphenols, fiber and fermented foods. A balanced diet can be achieved, without having to take supplements, simply by combining a Mediterranean diet with high doses of fermented foods, such as sauerkraut, yogurt, kefir and kombucha.

"With all the necessary limitations given the duration of the investigation and the small sample size of the study, it is possible to say that the adoption of a targeted diet can be a valuable tool in reducing stress, anxiety and depression -saysAndrea Anesi, Fem researcher-. This research marks an important breakthrough and a starting point for further investigation into the potential associated with the adoption of targeted diets for the treatment of mental disorders".

The study did not consider single foods, but the articulated combination of fermented foods and plant fiber, in repeated administrations throughout the day and over a medium to long period (4 weeks). Thus, a true varied diet, characterized by the presence of ingredients such as cabbage, leeks, onion and garlic, apples, bananas and small fruits, whole grains, legumes and fermented foods that promote the development of psychobiotic microorganisms in the gut.

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Targeted diet reduces stress and anxiety - EFA News - European Food Agency

Blue foods -- those that come from the ocean or freshwater environments -- have tremendous potential to help address several global challenges. With careful implementation of policies that leverage these foods, nations could get a boost on efforts to reduce nutritional deficits, lower disease risk, decrease greenhouse gas emissions and ensure resilience in the face of climate change.

So say the team of experts at Blue Food Assessment, an international collaboration of scientists whose focus has been on the role of aquatic foods in global food systems. In a paper published today in the journal Nature, the scientists tease out the global-scale benefits of adding more blue food to the world's diet.

"Even though people around the world depend on and enjoy seafood, the potential for these blue foods to benefit people and the environment remains underappreciated," said UC Santa Barbara marine ecologist Ben Halpern, director of the National Center for Ecological Analysis & Synthesis and a member of the team. "With this work, we bring attention to these many possibilities and the transformative benefit that blue foods can have for people's lives and the environments in which they live."

Built on the landmark Blue Food Assessment, this study synthesizes the assessment's findings and translates them across four policy objectives related to nutrition, health environment and livelihoods. The research team reports that aquatic foods are rich in many essential nutrients, particularly vitamin B12 and omega-3 fatty acids, deficiencies of which are relatively high globally, especially in African and South American nations. Increasing the intake of blue foods in those areas could diminish malnutrition, particularly for vulnerable populations such as young children and elders, pregnant women and women of childbearing age.

Meanwhile, high incidence of cardiovascular disease -- a condition associated with excessive red meat consumption -- are mostly found in the rich, developed countries in North America and Europe. Promoting more freshwater or marine seafood here could displace some red and processed meat consumption and lower the risks and rates of developing heart disease.

More blue food can also result in a more environmentally friendly and sustainable food system. As aquatic food production exerts relatively lower environmental pressures than terrestrial meat production, a shift toward more blue foods could lower the toll that producing terrestrial livestock (particularly ruminants such as cows, sheep and goats) takes on the earth.

Carefully developed, aquaculture, mariculture and fishing also present opportunities for employment and can ensure the livelihoods of hundreds of millions of people worldwide, according to the researchers.

With thoughtful implementation of blue food policies that lower the barriers to blue food production and access, countries could avail of multiple benefits simultaneously, resulting in healthier people and a sustainable food system, as well as a better ability to adapt to changing environmental conditions. But not all countries will benefit to a uniform degree.

"Blue foods can play important roles in our diets, societies and economies, but what exactly this looks like will differ greatly from one country and local setting to another," said the study's lead author Beatrice Crona, a professor at the Stockholm Resilience Center at Stockholm University and co-chair of the Blue Food Assessment. "Our goal is for policy makers to fully understand the diverse contributions that blue foods can make, but also for them to consider the tradeoffs that need to be negotiated to really make the most of the opportunities that blue foods provide."

To that end, the team offers an online tool, where users can see the relevance of policy objectives around the world in the realms of nutrition, heart disease, environment and climate resilience.

"By further customizing the different parameters in the online tool, decisionmakers can explore the blue food policies most relevant for their national setting and use the paper to inspire blue food policies that can overcome existing environmental and nutritional challenges," said Jim Leape, co-director of the Stanford Center for Ocean Solutions, a key partner in the Blue Food Assessment.

This study is the latest in a series of peer-reviewed papers written by the Blue Food Assessment team in an effort to understand the potential for blue foods in the current and future global food system, and help inform and guide policies that will shape the future of food.

"Working closely with the large, international team of diverse experts in the Blue Food Assessment was amazing," Halpern said. "The integration and synthesis of all the ideas and knowledge that emerged from this work, and that we tried to capture in this paper, is really exciting."

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Diets rich in food from the ocean and freshwater sources can help ... - Science Daily

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