Search Weight Loss Topics:

Page 43«..1020..42434445..5060..»

Home » Diets that Work » Page 43

Rich Froning was CrossFits earliest breakout staryou might say hes the Michael Jordan of the sport (with Mat Fraser being the LeBron, naturally). The four-time Fittest Man on Earth transitioned from individual to team competition in 2015, and since then has taken home the team title four times.

Despite the fame and deals with companies like Reebok and Rogue Fitness, the 33-year-old lives out on a farm with his family in Cookeville, Tennessee, where he raises bison and maintains 3 miles of dirt trails for mountain biking. Of course, that spread includes a state-of-the-art gym inside a large barn, with endless racks of iron, air bikes, and rowers. At least according to the official CrossFit numbers, the father of three has a 570-pound deadlift, can back squat 475 pounds, and can do 75 pull-ups unbroken. Most days, he works out three times.

So how do you fuel of that? GQ recently caught up with the legend, to learn more about how he hits his macros, whats in his smoothies, and go-to coffee program.

For Real-Life Diet, GQ talks to high-performing people about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

GQ: Youre an intermittent fasting guy, right? So, what do your mornings look like?

Rich Froning: Im up around 7 a.m.that's when my first kid alarm clock goes off, as I call it. Some days are different than others, but I don't even set an actual alarm anymore because theyll come and wake me up. I get up, I make coffee. If Im being honest Im kind of a coffee snob now. I only drink black coffee because of the fasting, which Ive been doing for about three years now.

For me, its a 1-to-15 pour-over while I hang out with the kids for about an hour. I love Guatemalan coffee, and really like light roasts that have some real flavor in it. If Im not gonna be eating for a while in the morning, then I want to have something that I really enjoy when Im sitting down with my kids and they eat breakfast.

So whens your first meal, then?

Its at about noonafter we do our 8:30 a.m. live workout on the Mayhem Athlete YouTube and I get in a workout, too. The meal starts off with a shake, which I make with Advocare lean body protein. In there, I add 400 to 500 grams of berries, like raspberries or blackberries, as well as some almond milk and a little bit of a PB2 powdered peanut butter.

Lunch is usually something pre-made, we have a girl that goes to the gym who makes ready-to-eat stuff thats delicious and includes all of the macros and calories I needI follow an RP diet template. My favorites are a meatloaf she makes with sweet potatoes, a grilled barbecue chicken, and a buffalo chicken mac.

And then you train after that?

Yeah. At around 2:30 after working on some podcasts and stuff, I usually take in some more calories, like 40 or 50 grams of carbs and then anywhere from 20 to 30 grams of protein. Then we train from 2:30 to 3, then again from 3:30 to 4:30 or 5:00. I head home and spend time with my kids for dinner. Both Hillary and I cook, but shes more toward the carbs like spaghetti and that type of stuff. So if thats whats in the cards, then Ill grill up some chicken or something to go with that or something else from the farm.

Talk to me about the farm.

I didn't want my kids to grow up to be brats. When I was growing up, we didnt have a working farm but we had chores. I wanted my kids to have the same. I began talking with one of my best friends about the idea of having a farm on the property, and it took off from there. Now, were producing meat sticks like bison and biltong, which I think is incredible. It's a lot more tender than jerky. A lot of people want to eat beef, but want to kind of be heart-healthy. Thats where the bison comes in, and were trying to figure out a way for people to actually buy actual bison from us.

View post:
Rich Froning Nerds Out on Macros and Single-Origin Coffee - GQ

Carrie Underwood might be in the best shape of her life. The country singer and fitness guru, who not only has her own activewear line, Calia, but has written a fitness book and developed an app to boot, shared a photo from her workout session on Instagram on Monday, showing off her gorgeously toned and muscular legs. "About to get some extra credit in this afternoon with the@fit52 13-Card Draw!," she wrote, referencing her Fit52 app. So how does she manage to stay so fantastically fit? Her wellness, diet, and workout routine is actually much less complicated than you would think. Read on to see what tips she's shared with othersand the photos that prove they work.

Underwood has made health and fitness a priority, and she recently decided to share her knowledge with the world. "I want to be healthy and fit 52 weeks of the year, but that doesn't mean I have to be perfect every day," Underwood told Women's Health about the book and accompanying app Fit52 (iOS, $8/month or $52/year) she developed with her trainer, Eve Overland. "This philosophy is a year-round, common-sense approach to health and fitness that involves doing your best most of the time." The app takes the guesswork out of your diet and exercise routine by offering "paths" for your workouts based on your fitness level (beginner, intermedia, or advanced), and not only does it keep track of workouts but offers a bunch of predesigned exercises as well.

One of Underwood's tricks is making sure to keep everything uncomplicated. "We all have enough to worry about and enough to do in our lives," says Underwood. "I believe in keeping things as simple as possiblefrom workouts to skin care. The fewer things I have to think about and worry about, the better. If it's too complicated, I'm not going to do it," she told Shape.

Underwood changes up her workout routine and alters her diet accordingly. "I want to listen to my body and do what I'm in the mood for. On different days, that means different things. I'm a bit of a seasonal workout person. If you think about it, in the winter, we're all bundled up, and we all want to be warm, comfortable, there are a lot of holidays," she explained to Shape. "So, I'll lift more and do less cardio then and make use of all those extra holiday food calories and build some muscle. In the summer, I want to feel lighter. I want to run and sweat, so I use the temperature and that feeling to lean up a bit and do more outdoor cardio things."

"I've become an expert at working out with nothing! I'm great at putting things together, and thinking: 'What do I have around me that I can use?' Maybe it's three stepsI can use that! Or I have a chair I can do dips on. Obviously, if you work with your bodyweight, you can do push-ups anywhere. You can do sit-ups anywhere. You can be in your hotel room, and you don't have to leave. You just have to think outside the box, and get creative," Underwood told Shape. "I like traveling with a few things that are easy to pack. So, you can get an ab wheel you can put in your bag, and it doesn't weigh a lot or take up a lot of space. It can be painful, but you don't have to do many of them to feel it the next day. I like keeping it simple. I'll also use [resistance] bands and jump ropes that you can pack and take anywhere with you and easily come up with a workout."

Underwood focuses her energy on building strength. "I want to be stronger. If I feel good in my clothes, and I'm starting to see some muscles, it just makes me want to keep going. I enjoy how I feel when running up a flight of stairs or picking up my kids or carrying things is easy. I like seeing muscles and feeling progress, so I'm always looking to lift more or do more reps," she told Shape.

"I've definitely changed my approach to fitness as I've gotten older," she told InStyle. "In my 20s I was all about cardio and anything that made me sweat. Now that I'm 37 and have two kids, I'm focused on getting the most out of my workout time. I do lower-impact exercises with higher weights, and I try to maximize each and every rep. I like doing leg presses and weighted squats. These days it's less about the burpees and sprinting around my knees can't always handle that."

Underwood doesn't hold herself to a stringent workout plan. "I exercise when I can. Sometimes I'll do it seven days in a row; other times it's only twice a week. I take the opportunity when I have it, knowing that some weeks I won't be able to exercise as much, because I am not the 5 a.m. workout type," she told InStyle.

Instead of just getting a workout in, Underwood finds ways to exercise all day long. "I'm a midmorning-workout person. But I weave fitness into my day," she told InStyle. "I always take the stairs, which firms your legs, and at home I'll do lunges as I go from one room to the next. No one is judging you in your own house, so why not make chores active? I turn it into a game, like if I'm picking up my kids' toys off the floor, I'll do a squat each time I lower myself down. These little moves keep up my energy, especially on days when I can't get in a full workout."

One of her other secrets to "looking lean and muscular" has to do with her diet. "I keep my macro numbers which is your calories, carbs, and protein intake in check," she revealed to InStyle.

Underwood, a long time vegetarian, recently described herself as a "wannabe vegan" to Women's Health. For example, she eats eggsbut only ones that were laid by chickens in her backyard. Prior to working out she will eat breakfast, which usually consists of a tofu or egg-white scramble, Ezekiel toast, berries, and coffee. Next up, a "veggie-packed" vegan sandwichlike Tofurky, tomato, avocado, red onion, spinach, and mustardfor lunch. She might snack on a protein bar in the afternoon. Then, for dinner, roasted veggies and a piece of vegan chicken, or a tofu stir-fry. While she isn't a sweets person, she keeps squares of dark chocolate on hand if she has a craving. "I do have my vice," Carrie admitted, "and it's red wine. It's good for my heart, right?!" she laughs.

Read the original post:
Carrie Underwood Reveals Exact Workout That Got Her This Fit | Eat This Not That - Eat This, Not That

Between 25 to 45 millionAmericans suffer from Irritable Bowel Syndrome or 10 to 15 percent of the adult population. This chronic disease affects everyone differently and treatingit means finding ways to improve and manage your unique symptoms, which can range from gastrointestinal distress to abdominal cramping and pain.

There is no "cure" for IBS but the most effective ways to treat symptoms are by managing stress, exercising, getting enough sleep and most importantly cutting out foods high in FODMAPs that may be triggering you.

The most effective ways totreat IBS are through diet, exercise, and managing stress, according to Dr. Sabine Hazan, a board-certified gastroenterologist with over 22 years of experience in clinical trials, and the creator of ProgenaBiome Research Genetic SequencingLaboratory in Ventura, Ca. Dr. Sabine Hazan is also the author ofLet's Talk Sh!t:Disease Digestion & Fecal Transplants. It's described onher website as "a humorous, easy to digest explanation of gastrointestinal disorders, their current treatments, as well as next-generation hope for heart disease, obesity, autism, Alzheimers, and more."

Dr. Hazan: IBS is a gastrointestinal disorder that you can develop at any age, but you usually have your first symptoms when you're between 20 and 30.Triggers for IBS manifest differently for each person but some common symptoms are abdominal pain and cramping, alternating between constipation and diarrhea, gas and bloating, and fatigue. Women are twice as likely as men to report having symptoms of IBS and it's unusual to get them for the first time after the age of 50. Symptoms of IBS can be mild or severe enough to affect your work and daily life.

It can be hard to separate IBS and gut anxiety, especially because many people with IBS also have some form of anxiety.Many people experience anxiety, which can contribute to an increase in gut symptoms. As with so many things that are remedied by taking a look at our microbiomes, anxiety might be alleviated by regulating the bacteria in our guts.People who experience symptoms of anxiety can take steps to adjust their diets and regulate and balance their microbiome. I often treat patients with IBS using dietary modificationsdiet can also be used to help people with Chron's, UC, and even Covid. Further, our gut produces more neurotransmitters like serotonin (the happy hormone) than our brain.

There are direct links between our gut, mental health, and how well we sleep. Stress can change our gut microbiomes composition through hormone changes and inflammation. In response to this, the gut can release toxins and set other bodily processes in motion that can affect our appetite and mood. This in turn can affect how we sleep. Its all very connected and giving our bodies the right fuel can ease these processes.

Dr. Hazan:The easiest foods to eliminate from your diet are those high in FODMAPs, which stand for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are short carbohydrates that stick around in our guts and cause abdominal pain.Eating a diet highin FODMAP foods, such as sugar, starch, and fiber,can lead to gas,bloat, and stomach pain or diarrhea.

Eating less lactose, such as cow's milk, ice cream, and cottage cheese and cutting back on products with high fructose corn syrup, and of course avoiding alcohol, tobacco, and caffeine are easy solutions to treat distress.

Dr. Hazan:Take time to reduce your stress levels by relaxing or drinking teas such as fennel or chamomile which aregreat for calming your body down. Most importantly they are a great source of Vitamin D. Nuts like almonds, walnuts and macadamia are high in B-vitamins, which help lower blood pressure and reduce stress.

Studies have shown that eating a Low FODMAP diet,helps to pinpoint exactly what is triggering your bloating, pain, and other IBS symptoms. Eliminating triggers in your diet allows you to understand what is aggravating your symptoms when you add foods back in, and Low FODMAP foods are intended to be nourishing.

Editor's Note: Make sure to consult a doctor orregistered dietician before making any drastic changes to your diet.

Go here to see the original:
What is IBS and What to Eat to Improve Symptoms, From a Doctor - The Beet

Doctors use bone density testing to see how strong a persons bones are. These tests can show if a person has low bone density and may be at risk of osteoporosis. There are a variety of methods to test a persons bone density, including X-ray, CT, and ultrasound scans.

These different bone density tests can scan different types of bone in the body. In general, they measure the amount of bone material in a particular section of bone, such as the hips or spine.

The more bone material a person has in their bones, the higher their bone density will be.

Read on to learn about the different bone density tests, how they work, and when a doctor might use them.

Adult humans have 206 bones. Bones are essential for allowing movement, protecting essential organs, and storing minerals. In order to do these jobs, bones have to be dense.

According to one 2020 article, around 90% of a persons bone volume is made up of the extracellular matrix, which is the hard part of the bone. The extracellular matrix contains an inorganic bone matrix and an organic bone matrix.

Around 10% of a persons bone volume is made up of bone cells. Bone cells produce and shape the extracellular matrix and regulate the passage of minerals in and out of the bone.

A persons bones contain a large amount of their bodys minerals. The 2020 article states that this includes around 99% of a bodys storage of calcium, 85% of a bodys storage of phosphorus, and 4060% of a bodys storage of magnesium and sodium.

Illnesses, medications, and increasing age can cause low bone density. When a persons bone density lowers, they may be at greater risk of bone fractures or conditions such as osteoporosis.

There are several types of bone density test in clinical use. These include the following:

All bone density tests work in similar ways. However, DXA and QCT tests both use X-rays to determine bone density, while QUS tests use ultrasound.

During a DXA or QCT scan, a doctor will use a machine that can emit and detect X-rays. A persons bones will absorb different amounts of these X-rays depending on the mineral density of their bones.

By comparing the amount of X-ray radiation that the machine emits with the amount of X-ray radiation that the machine detects on the other side of a persons body, a doctor can work out how much X-ray radiation the persons bones absorbed.

The doctor can then use this number to estimate a persons bone density.

QUS scans work in a similar way. However, instead of emitting and detecting X-rays, they work with ultrasound.

Ultrasound scans use high frequency sound waves. These sound waves echo as they come into contact with the bones and build up a picture of the inside of the body.

Unlike X-rays, ultrasound is not a form of radiation.

Some common uses for bone density tests are to detect bone fractures and conditions such as osteoporosis.

Osteoporosis is a condition that causes people to lose bone mass. According to one 2020 overview of the condition, osteoporosis affects around 70% of people over the age of 80 years.

Without treatment, osteoporosis can make people particularly vulnerable to bone fractures.

Many doctors recommend that older adults have regular bone density tests because osteoporosis is more common in later life.

The results of bone density tests are shown as a T-score. The T-score refers to the density of a persons bones when compared with the average bone density of a young person of the same sex.

For example, a male with a T-score of -1 has a bone density that is 1 unit of measurement less than that of the average young male.

One 2016 study states that a T-score of -2.5 or under can indicate osteoporosis.

A person having a bone density test does not need to do anything to prepare. They will not need to fast, and they may not need to undress.

However, a person cannot wear any metallic piercings or accessories during a DXA or QCT scan, as metal can interfere with X-ray radiation.

Bone density scans do not take long, and they are generally over in around 2 minutes. During the scan, a person may have to lie down on a table with their legs raised by a box.

People rarely receive the results of the test straight away. This is because a trained doctor has to interpret the results first.

Scientists know that different bone density tests have various benefits and limitations.

For example, although DXA scans can reliably detect a persons risk of bone fractures, they may be less effective for people with obesity and those who have previously fractured bones.

QCT scans can give very precise measurements of different parts of the bone structures. However, they are less standardized than DXA tests. This can make it difficult to compare the results of different QCT scans.

QUS scans are helpful because the machinery is portable and does not produce any harmful radiation. However, QUS scans may be less reliable and accurate than DXA or QCT scans.

It is not always possible for a person to improve their bone density. However, the 2020 overview of osteoporosis notes that, in many cases, making certain lifestyle changes can help improve bone density.

These lifestyle changes include:

There are also a wide range of medications that can help people with bone density conditions such as osteoporosis.

Having good bone density is important for overall health. Low bone density can be a sign of conditions such as osteoporosis, and it may put a person at risk of bone fractures.

Scientists have developed a wide variety of bone density testing methods. These can help doctors detect low bone density before it becomes severe or detect osteoporosis so that a person can begin treatment.

X-ray scans, CT scans, and ultrasound scans can measure a persons bone density. Doctors use DXA scans most widely.

There are benefits and limitations to each of the different bone density tests. For instance, X-ray and CT scans use radiation, but ultrasound scans may not be as accurate.

As a person ages, they may need to go for more frequent bone density tests to make sure that their bones are healthy.

See the original post:
How does bone density testing work, and what is it for? - Medical News Today

You pour it out, wear it on your sleeve and love people from the bottom of it. But do you take carewe mean, proper careof your heart?

For decades, heart disease has been the No. 1 killer of Americans.

The good news: You can make quick, easy changes to your lifestyle to cut your risk, and add years to your life, and it's never too late. Here are the top 50 things you're probably doing that put you in dangerfrom the Eat This, Not That! to you, with all our heart. Read onand to ensure your health and the health of others, don't miss these Sure Signs You Had COVID and Didn't Know It.

Is your blood pressure in a healthy range? Are you sure? It might be higher than you think. In 2018, the American Heart Association lowered the guidelines for healthy blood pressure from 140/90 (and 150/80 for those older than 65) to 130/80 for all adults. According to Harvard Medical School, that means 70 to 79 percent of men over 55 technically have hypertension. Over time, that can weaken the walls of blood vessels, increasing your risk of stroke, heart attack and dementia.

The Rx: To lower your risk, get your blood pressure checked soon and regularly. Follow a heart-healthy diet, lose weight and stay active. Read on to discover the best foods to eat.

As we age, the body produces more cholesterol, which can build up in the arteries, increasing the risk of heart disease and stroke. In women, menopause causes LDL ("bad") cholesterol to rise and HDL ("good") to drop. Experts advise getting your cholesterol checked every five years, but older adults may need it done more frequently. Your total cholesterol level should be less than 200 milligrams per deciliter (mg/dL), with an LDL level of less than 100 mg/dL and an HDL level of 60 mg/dL or higher.

The Rx: To keep your levels in a healthy range, eat a diet low in saturated fat and trans fats, get exercise and maintain an ideal weight.

There's been some confusion around fats and cholesterol and heart health in recent years, but the latest science is this: According to the American Heart Association, eating foods high in saturated fat raises LDL cholesterol in your blood, which increases your risk of heart attack and stroke. What foods are high in sat fat? Red meat, chicken with skin, butter and cheese.

The Rx: For good heart health, the AHA recommends that you consume only 13 grams of saturated fat per day. (For context, a 1 oz slice of Swiss cheese contains 5 grams of saturated fat. A McDonald's Quarter Pounder With Cheese contains exactly 13 grams.) Focus your diet on lean protein and as many colorful fruits and vegetables as possible.

Lace up those old Reebok Pumps. The AHA's weekly exercise guidelines for heart health haven't changed, even though only about 20 percent of us follow them: 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous exercise, plus muscle-strengthening exercise two times a week.

The Rx: Some examples of moderate-intensity exercise are brisk walking, dancing or gardening; vigorous exercise is running, hiking or swimming. If you think you can't make 150 minutes, get moving anyway. Any amount of exercise is better for your heart than none.

It's no secret that too many of us are drinking too many of our daily calories. And what's bad for your waistline is bad for your heart. A March 2019 study published in the journal Circulation found that drinking sugary drinks was associated with an increased risk of death, particularly from cardiovascular disease.

The Rx: Switch out that soda for water or seltzer without artificial sweeteners. (Read on to find out why diet soda isn't the answer.) "Drinking water in place of sugary drinks is a healthy choice that could contribute to longevity," says Vasanti Malik, the study's lead author and a research scientist at the Harvard T.H. Chan School of Public Health.

Consuming too much added sugar the sugar that manufacturers add to foods to sweeten them or extend their shelf life won't just blow your pants budget; it's a major risk factor for heart disease. According to the National Cancer Institute, adult men consume 24 teaspoons of sugar a day, the equivalent of 384 calories! "The effects of added sugar intake higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease are all linked to an increased risk for heart attack and stroke," says Dr. Frank Hu, professor of nutrition at the Harvard T.H. Chan School of Public Health.

The Rx: The American Heart Association advises that adults consume no more than 150 calories (about 9 teaspoons, or 36 grams) of added sugar daily. That's about the amount in a 12-ounce can of soda. To learn how to reduce your sugar cravings and lose a pound a week, check out the 14-day plan Zero Sugar Diet!

Alcohol's effect on your liver and your beer gut are well-documented, but excessive drinking takes a toll on your heart, too. "Too much alcohol can increase blood pressure, and triglycerides, which can increase your risk of heart disease," says Dr. Sarin Seema of EHE Health.

The Rx: How much is too much? Seema recommends that women should have no more than one drink a day, and men should say when at two.

Little-known fact: Standard heart tests at your annual physical and ECG and, in some cases, a stress test aren't good at detecting clogged arteries until they're 70 percent blocked. You could ace both tests and still be on your way to a heart attack. Luckily, more advanced imaging and blood tests are available, along with genetic screening, to uncover arterial issues before they lead to heart disease.

The Rx: Talk to your doctor about your personal and family health history to determine if it's time for a more extensive peek under your hood.

Studies show that people who drink diet sodas and other artificially sweetened beverages have a higher risk of metabolic syndrome. That's when your body has trouble processing insulin, which is a precursor to Type 2 diabetes. And that's a heart attack risk.

The Rx: Swap out sugary beverages and diet drinks with classic H20, seltzers or homemade spa water. There are some excellent seltzer options that are completely unsweetened (LaCroix or Polar), are infused with tea (Sound) or have low amounts of natural sugar from a dash of fruit (Spindrift). Avoid any with artificial sweeteners.

One in four Americans over the age of 40 could develop a type of irregular heartbeat known as atrial fibrillation (AF or A-Fib). According to the Harvard Health Letter, because AF reduces the heart's pumping efficiency by anywhere from 10 to 30 percent it can lead to heart failure, angina and stroke.

The Rx: If you're experiencing an irregular heartbeat symptoms can include a fluttering in your chest, or you feel like your heartbeat is unusually rapid or slow talk to your doctor, who can run basic tests like an ECG or refer you to a cardiologist, who may prescribe medication or other therapies.

The principle "too much of a good thing" applies to one of the best things of all: Sleep, particularly as we age. A review of research published in the Journal of the American Heart Association found that getting more than eight hours of shut-eye can increase the risk of cardiovascular disease. Nine hours comes with a moderate risk and 11 hours was associated with a nearly 44 percent increase! (Un-fun fact: Oversleeping also increases your risk for dementia.)

The Rx: The latest recommendation from sleep experts, including the National Sleep Foundation, is that adults should get seven to nine hours of sleep a night no more, no less.

Turns out the lonely hearts' club is a literal thing and not a group you want to join. Feelings of loneliness and social isolation can increase a person's risk of having a heart attack, according to a study published in the journal Heart. People who reported poor social relationships had a 29 percent higher risk of coronary disease, and a 32 percent higher risk of stroke, than those with robust friendships. Why? Researchers believe loneliness increases chronic stress, a risk factor for heart disease.

The Rx: Make it part of your routine to hit the gym, develop hobbies, take classes, call or Skype with friends or family. If you're feeling socially isolated or depressed, talk to your doctor about the best course of action. You might benefit from talk therapy too.

Excess poundage weighs on your heart the most. Research shows that overweight people who achieve even modest weight loss (5 to 10 percent of total body weight) reduce their risk of cardiovascular disease.

The Rx: Know your healthy weight range. Eating a plant-heavy diet, reducing your consumption of empty calories and processed foods, and being more active are three of the easiest ways to get there. Don't undertake a trendy diet like Keto without talking to your doctor.

This one's easy. A review of research published in the American Journal of Cardiology found that having sex once a month or less increases your risk of cardiovascular disease. Although erectile dysfunction (ED) can be an indicator of heart disease, this review found an association between low sexual activity and heart disease independent of ED.

The Rx: Get down to it. (Unfortunately, it's not clear from the study if masturbation had beneficial effects, but it couldn't hurt.)

Foods high in omega-3s are great for our heart. This type of unsaturated fatty acid may reduce inflammation throughout the body, decrease triglycerides, lower blood pressure and decrease heart disease risk, the Mayo Clinic says.

The Rx: Eat whole-food sources of omega-3s like lean fish, grass-fed beef, walnuts and omega-3 eggs. The National Institutes of Health recommend women get 1,100mg and men have 1,600mg of omega-3s daily. Don't take a shortcut by popping supplements; research indicates they may be ineffective.

Be on the lookout for omega-3's cousin. Consuming too many omega-6s can raise your risk of heart disease. Although this polyunsaturated fatty acid is essential for health, most Americans eat too much. Scientists believe an excess of omega-3s can trigger inflammation throughout the body, which is bad for your heart. They're most commonly found in vegetable and corn oils, mayonnaise and salad dressings.

The Rx: Experts say vegetable and seed oils are the biggest sources of omega-6s in the American diet. Cook with heart-healthy olive oil instead.

The risk of developing Type 2 diabetes increases dramatically over age 40, so much that the American Diabetes Association recommends a regular diabetes screening for all adults over 45. Diabetes causes sugars to build up in the blood; over time, that damages arteries and can lead to cardiovascular disease.

The Rx: Get screened during your annual physical. If you're on medication for your diabetes, make sure you're compliant with dosages and monitoring.

Cigarette smoking is the No. 1 preventable cause of death, according to the Cleveland Clinic. And lung cancer isn't the only major threat toxins in cigarette smoke damage the lining of your arteries, causing them to thicken, while reducing the amount of oxygen in the blood. That spikes your risk of a heart attack.

The Rx: Quit smoking ASAP; see your doctor for help. (It's never too late: Even people who quit smoking between the ages of 65 to 69 can add one to four years to their lives, the Cleveland Clinic says.) And if you don't smoke, this is not a golden-years habit you want to pick up.

A 2017 study at the University of Warwick found that workers with desk jobs had bigger waists and a higher risk of heart disease than those with more active jobs. What's more, workers' bad (LDL) cholesterol increased and good (HDL) cholesterol decreased with each hour beyond five hours of sitting a day.

The Rx: If you work a desk job, converting to a treadmill desk might be a bit hardcore, but you should stand and move around as much as possible during the day.

According to research published in the journal Circulation, men with a family history of heart disease had nearly a 50 percent increased risk of developing cardiovascular problems. The National Institutes of Health calls that family history a primary risk for heart disease. Are you doomed? No. But it's all the more reason to prioritize heart health.

The Rx: Make sure your doctor knows about your family history and ask if any additional screening tests would be a good idea. "Your family medical history is a key, but complex, risk factor for heart disease," said Dr. Pradeep Natarajan, a cardiologist with Massachusetts General Hospital, in Harvard Men's Health Watch. "The risk factor will always be there, but the longer you live without developing heart disease with healthy behaviors, the smaller its effect."

We know that one key to heart health is to eat more whole foods and less processed junk, but experts have pinpointed a new enemy: What they call "ultra-processed food." Two May 2019 studies published in The BMJ link highly processed food with an increased risk of cardiovascular disease and an increased risk of early death. What's "ultra-processed"? The researchers listed "sausages, mayonnaise, potato chips, pizza, cookies, chocolates and candies, artificially sweetened beverages and whisky, gin and rum." In other words, stuff you know you should be avoiding anyway. In other studies, highly processed food consumption has been correlated with higher risks of obesity, high blood pressure, high cholesterol all risk factors for a heart attack.

The Rx: Limit the proportion of ultra-processed food you eat, and increase unprocessed and minimally processed foodslike any food recommended by Eat This, Not That!

Studies show that most Americans consume about 3,400mg of sodium daily way over the recommended 2,300mg (which amounts to about one teaspoon of salt). High salt intake is a major risk factor for high blood pressure, which in turn ups your chance of having a heart attack.

The Rx: Not only should you put down the salt shaker (according to the American Heart Association, teaspoon of salt is 575mg of sodium) but limit your consumption of fast food and processed foods, which tend to come loaded with sodium. They have so much, in fact, that if you eat them frequently, you might be over a healthy limit even if you don't add salt to your meals.

We all have stress, and no one wants to be called a snowflake, but science is clear that chronic stress is really bad for your body. "When stress is excessive, it can contribute to everything from high blood pressure, also called hypertension, to asthma to ulcers to irritable bowel syndrome," said Ernesto L. Schiffrin, M.D., Ph.D., professor in the Department of Medicine at McGill University. Hypertension is bad for your heart and stress leads people to engage in other unhealthy behavior that can tax your ticker, including drinking too much alcohol and stress-eating.

The Rx: Exercising, not smoking, eating a healthy diet and maintaining a healthy weight are good ways to deal with stress, said Schiffrin.

If you snore, it might be more than a nuisance for your bedmate. Snoring can be a sign of sleep apnea, during which breathing can stop for as long a minute before your brain wakes you up to resume breathing. Sleep apnea has been associated with high blood pressure and other health problems. And according to the National Sleep Foundation, snoring itself is associated with a risk of cardiovascular disease. People who snore have a higher chance of experiencing a thickening in the carotid artery, which doctors think might be caused by the vibrations of snoring.

The Rx: If you snore, or your partner points out your snoring, talk to your doctorif not for yourself, then for your bedmate.

Americans are chronically sleep deprived, and not only does it make us a real piece of work in the mornings, it's bad for heart health. According to a study done by the CDC, people who slept less than 7 hours a night reported having more heart attacks along with obesity, Type 2 diabetes and high blood pressure, three conditions that lead to heart disease.

The Rx: For optimum health and to lower your heart attack risk, get seven to nine hours of shut-eye a night.

If you want to avoid experiencing a heart attack, move to the mountains! One 2017 study published in the journal Frontiers in Physiology found that those who lived in lower-altitude places had an increased risk of metabolic syndromeone of the risk factors for heart disease and heart attacks.

The Rx: If you do live in a lower altitude setting, you might not have the option of moving. However, you should be more cognizant of the other heart attack risk factors and focus on keeping them to a minimum.

According to Christina Murray, MD, Medical Director OU Medicine Cardiology, Pulmonary & Vascular Medicine, taking bad nutritional supplements could impact your heart health in a major way. "There is a risk of chemicals, extra caffeine and other products that may cause drug interactions that could put you at extra risk for a heart attack," she points out.

The Rx: Before taking any nutritional supplement always run it by your doctor.

Although inflammation is not proven to cause cardiovascular disease, it is common for heart disease and stroke patients and is believed to be a sign of atherogenic response, according to the American Heart Association. "This irritation can increase one's risk of developing plaques in arteries (most importantly in the heart) and can cause a downstream effect of triggering blood clots leading to myocardial infarctions aka heart attacks," explains Alexandra Kreps, MD, at Tru Whole Care, who says sustained levels of inflammation can irritate blood vessels. "A marker in the blood called hs-CRP can measure inflammation and is correlated with one's risk of heart attack/heart disease in the future. This can be checked by your primary care doctor or cardiologist."

The Rx: Dr. Kreps offers a few tips for reducing inflammation. First, maintain an anti-inflammatory diet (such as more fruits and vegetables containing omega 3 or the Mediterranean diet). Also, if you are obese, you should work on losing weight. Controlling blood sugar, exercise, and managing stress levels are other ways to battle inflammation.

A major risk factor for heart attacks is not getting enough magnesium and B vitamins, explains Jacob Teitelbaum, MD, integrative physician and author of the best-selling From Fatigued to Fantastic!. "Food processing has cut our magnesium intake by 50%, and this has been shown to increase abnormal heart rhythms and diabetes, along with increasing other risk factors," he explains. Optimal levels of B vitamins are also essential for bringing down elevated homocysteine levels.

The Rx: Since it can be difficult to get enough of these from the American diet, he suggests taking special multivitamins that contain optimal levels.

Certain medications can make you more prone to heart attacks, says Dr. Teitelbaum. "Called NSAIDs (e.g. ibuprofen), these are associated with a 35% increased risk of heart attack and stroke, causing 35,000 excess heart attacks yearly in the US," he points out.

The Rx: A healthy alternative? Dr. Teitelbaum suggests "a unique highly absorbed curcumin plus Boswellia combination called Curamin, that has been shown to be more effective than NSAIDs in three studies but result in 'side benefits' instead of side effects." He claims that Glucosamine plus chondroitin has been shown to be equally effective as Celebrex, and actually decreases heart attack and death risk.

Don't try and suffer through your pain. "Chronic pain is still more dangerous than the medications," Dr. Teitelbaum points out. According to the Cleveland Clinic, chronic pain can lead to a chronic stress reaction that causes an increase in blood pressure and heart rate, increasing the risk for conditions such as heart disease.

The Rx: Speak with your physician and figure out an effective treatment plan for your chronic pain.

Stimulants increase your heart rate and blood pressure, which are triggers for those already at risk of heart attacks, points out Thanu Jey, DC, Clinic Director at Yorkville Sports Medicine Clinic. "Many of us use caffeine which is generally safe in moderate amounts, but stronger stimulants such as cocaine and amphetamines multiply the effects on the heart and substantially increase your risk," he explains.

The Rx: There are a million reasons you should avoid stimulant drugs, and heart attacks are just one of them. "If you are an at-risk individual, consult your doctor/cardiologist about caffeine and other stimulants," urges Dr. Jey.

Similar to stress, anger can increase your risk of a heart attack as it increases your heart rate and blood pressure. "These can push you towards an episode, especially if you're already at risk," Dr. Jey points out. One 2015 study published in the European Heart Journal found that intense anger episodes increased the likelihood of acute heart occlusion, which obstructs blood flow to the heart.

The Rx: "Understanding the effect anger can have on your physiological system is important in reducing this risk," Dr. Jey explains. In order to control your anger, speak with your medical expert. There are a variety of methods ranging from medications to therapy, that can help.

Bad dental hygiene can be responsible for a slew of medical problems, including heart health. A 2016 study published in the BMJ Postgraduate Medical Journal found that oral bacteria can increase your risk of atherosclerosisaka hardening and narrowing of the arteriesincreasing your likelihood of heart disease.

The Rx: Make dental health a priority!

RELATED: The Easiest Way to Avoid a Heart Attack, Say Doctors

Maintaining a healthy diet is an important part of heart health. While many people are fans of intermittent fasting, you might want to think twice before skipping your morning meal. According to one review of research published in the journal Circulation in 2013, there is a definite link between eating breakfast and a reduced risk of coronary heart disease.

The Rx: Even if you have to eat on the go, make sure to start your morning with a healthy breakfast.

While spending a late night or two at the office probably isn't going to give you a heart attack, according to a 2016 study published in the Journal of the American Medical Association, working consistent long, late night shifts are going to increase your chances of heart disease.

The Rx: While you shouldn't go out and quit your job, if you fall into this category you should think about reducing all your other risk factors.

Traffic can be incredibly stressful. But, in addition to the stress-related heart health implications of driving a car, there is another component of driving you should consider. Riding your bike or walking instead of driving can reduce your heart attack risk, according to a study published in the journal Archives of Internal Medicine. Why? Obesity is directly related to heart health.

The Rx: If you have an option, you should consider walking or riding instead of hopping in the car.

Because stress is a huge risk factor for heart disease and heart attacks, working in a stressful environmentincluding under the leadership of a bad bosscan really up your chances of cardiac arrest. In fact, one Swedish study published in the journal Occupational and Environmental Medicine confirmed this, finding that people with uncommunicative, secretive, inconsiderate, and incompetent bosses are 60 percent more likely to have a heart attack.

The Rx: If you are constantly experiencing stress at work, you should seriously think long and hard about whether the situation is healthy and whether it is worth sacrificing your health over. If finding a new job isn't an option, you should take measures to reduce work stresswhich could include meditation or exercise.

We all know children are stressful, but science has actually confirmed that women who birth more babies are more likely to have a heart attack. According to a 2018 review of data in the European Journal of Preventive Cardiology the more times a person gives birth, the greater their risk of heart disease is.

The Rx: If you do want a big family, make sure to keep all your other risk factors at a minimumand consider hiring a nanny!

Being out in nature can improve your health in a number of ways, including your heart. According to a 2015 review of research published in Current Epidemiology Reports, exposing yourself to nature will improve both your mental and cardiovascular health. Why? According to the study, "higher levels of greenness were associated with lower risk of CVD, ischemic heart disease, and stroke mortality."

The Rx: Make sure to get outside whenever you can.

Getting the flu sucks in so many ways. But you might not know it can seriously impact your heart health. According to a 2018 study published in The New England Journal of Medicine, during those first seven days after influenza has been confirmed, you are much more prone to having a heart attack due to your compromised immune system.

The Rx: Get the flu shot! It will not only reduce your chances of getting sick, but keep your downtime to a minimum.

Sex does a bodyand heartgood. According to a review of research published in the American Journal of Cardiology being sexually active by doing the deed more than once a month, will decrease your risk of cardiovascular disease.

The Rx: Stay sexually active! And keep it safe.

Depression can negatively impact your health in so many ways, your heart included. 2014 research published in Psychosomatic Medicine found that treating depression early can reduce your risk of cardiovascular disease by half.

The Rx: Don't let your depression go untreated. Speak to a mental health expert ASAP about treatment options.

Drink upwater that is! Research published in the European Journal of Nutrition found that even minor dehydration can increase your risk of cardiovascular diseaseeven in healthy young adults.

The Rx: Make sure to stay hydrated.

RELATED: 5 Ways to Prevent Dementia, Says Dr. Sanjay Gupta

Divorces can be incredibly stressful, and may even put you at risk for a heart attack. A 2017 study published in Cardiology Research and Practice found that women who went through a divorce were more prone to heart conditions, including heart attack. Those who went through multiple divorces were at an even higher risk.

The Rx: Obviously, staying in an unhealthy marriage isn't the solution. However, marrying the right person and keeping your marriage as healthy as possible are things that are going to help your heart health.

Stressing out about money can take a serious toll on your heart health. One study conducted by the American Psychological Association found that those experiencing financial stress were 13 times more likely to suffer from a heart attack.

The Rx: Try and keep your finances as stable as possible.

RELATED: The #1 Cause of Diabetes, According to Science

The more convenient it is to indulge in greasy food from McDonald's or Taco Bell, the more likely you are to suffer a heart attack. A Dutch study published in the European Journal of Preventive Cardiology found that adults living within a half-mile of fast food outlets were more likely to develop heart disease than those living further away.

See more here:
Stop Doing This or You Could Get a Heart Attack, Experts Warn | Eat This Not That - Eat This, Not That

Ahead of The BRIT Awards Jack Whitehall speaks about this years event.

All 2021 winners will receive two bespoke-designed trophies, allowing them to regift one of the pair to their own person of choice. These unique awards will be handed out to winners on the night of The BRITs, Tuesday 11th May, exclusively broadcast on ITV and ITV hub from The O2 arena in London.

From two of Britains most in-demand visual artists, Es Devlin OBE and Yinka Ilori MBE, the BRITs first collaborative double-trophy design incorporates two statuettes, with each winner encouraged to award the second smaller trophy on to someone else - be it family member, friend, neighbour, colleague, fellow artist, key worker, or another person important to them.

Jack will be at the helm of this years show - through nine televised award categories and a host of exclusive performances - already announced are Arlo Parks, Dua Lipa, Griff, Headie One, Olivia Rodrigo and RagnBone Man & P!nk with the Lewisham and Greenwich NHS Trust Choir.

Speaking to Helen Lamont for the BRIT Awards Show Programme* about this years BRITs:I am very excited...itll be a significant moment - back in a room with music and songs. Were putting on a show with key workers in the audience, people who most deserve a night to let their hair down. It will be very special - we will have heroes in the room.

On taking time out when the pandemic hit:I realised I like taking my foot off the accelerator more than Id imagined. Having a little circuit break, a rest with some headspace, is no bad thing...I did a lot of decadent cooking - things you marinade for days.

On getting show-ready for the BRITs:Yes it's back on the Hollywood diet for me in the run up to The BRITs, having let myself go during lockdown...Im going full Bloom - Orlando Bloom - in preparation of being back on stage. Itll have to be brain oil and new oats, whatever it is you need to get that Hollywood physique...There will be training sessions and Peloton rides to be camera ready.

In other news, Clara Amfo and Maya Jama are confirmed to host this years BRITs Backstage show on ITV2 and ITV Hub from 7pm-8pm on the night of the awards. Both broadcasters are very much part of the BRITs family; Clara has hosted the BRITs Red Carpet show for the last four years and Maya hosted the BRITs Facebook live stream from the red carpet in 2017.

The BRIT Awards last week announced that it will be the first major indoor music event to welcome back a live audience with 2,500 tickets gifted by the recorded music industry to frontline heroes and their guests via a ballot (which has now closed). The indoor ceremony and live show will form part of the Governments scientific Events Research Programme, using enhanced testing approaches to examine how events can take place without the need for social distancing, which means The BRITs, working closely with the Government to adhere to safety guidelines, and as the first live music show at The O2 arena in over a year, will play an important role in paving the way for the return of live music at scale as the UK emerges from the past years restrictions.

This years BRIT Awards will take place 11th May at The O2 arena, exclusively broadcast on ITV and ITV Hub and hosted by award winning comedian and actor Jack Whitehall. Nominations were unveiled last month with Arlo Parks, Celeste, Dua Lipa, Joel Corry and Young T & Bugsey all receiving three nominations each, and AJ Tracey, Bicep, Headie One, Jessie Ware, J Hus all up for two awards.

*The BRIT Awards Show Programme will be available on http://www.brits.co.uk the week before the show

Continue reading here:
Jack Whitehall: 'It's back on the Hollywood diet for me in the run up to The BRITs' - Music News

The first question I am often asked when discussing a whole-food, plant-based diet is, Where do you get your protein? Protein has become widely recognized as a miracle macronutrient that, apparently, is challenging to acquire in effective doses. However, this is far from accurate. Lets clear up three of plant-powered proteins three most common misconceptions.

Humans do indeed require protein, as it is one of the three macronutrients we need to attain from our diet. Protein is involved in virtually all of the bodys structural and functional mechanisms. All of our cells contain protein and it constitutes the building blocks of muscles, hair, nails, organs, skin, tendons, ligaments, enzymes, membranes, some hormones, hemoglobin, antibodies, enzymes, and much more. However, just because something is critical doesnt mean that more is better. In fact, when it comes to protein, consuming an excess of what we need may promote disease.

The US Department of Agricultures Recommended Daily Allowance for protein is 0.7 grams per kilogram body weight per day for adults older than 19 years of age. For an average 130-pound female, that means 47 grams of protein per day. For a 170-pound male, 62 grams is recommended. Many people are consuming approximately 20 to 30 percent of their calories from protein, which equals 90 to 135 grams of protein on a 1,800-calorie diet (typical female intake) and 125 to 188 grams of protein on a 2,500-calorie diet (average male intake). This is equivalent to two to three times more than the USDA recommendations. Much of this excess protein comes from animal sources, which may be particularly damaging. Excess protein taxes the kidneys, contributes to gout, and is associated with an increased risk for many chronic diseases.

The other popular misconception is that animal products are the best source of protein. One important reason this myth has been perpetuated is because the amino acidsthe building blocks of proteinare assembled in a way in animal foods that more closely resembles what humans actually utilize. However, we now know that this is inconsequential. When you consume any protein, it is broken down via digestion into its separate amino acid constituents and is pooled in the blood for further use. When the body needs to construct a protein for an enzyme or to repair muscle tissue, it collects the necessary amino acids and strings them back together in the sequence appropriate for what it is currently creating. This occurs regardless of whether you consume animal or plant protein.

If you eat a variety of whole plants, you will easily attain all of the essential amino acids necessary to sustain proper metabolism and to thrive. Plus, plant protein is perfectly packaged along with an abundance of phytonutrients, antioxidants, vitamins, minerals, and fiberall critical components for optimal health and disease prevention. On the contrary, animal protein is wrapped up with unhealthy saturated fat and dietary cholesterol. Animal products are also devoid of phytonutrients, antioxidants, and fiber, and are very low in most vitamins and minerals.

Humans need about 10 percent of calories from protein. Virtually all whole plant foods contain at least this amount, so if you consume enough volume and variety of whole plant foods, your protein requirement will easily be met. This applies to athletes too, who are often thought to require larger amounts of protein to sustain muscle size and optimize performance. However, athletes have increased overall calorie requirements, so when they boost their intake of whole plant foods, they automatically meet their greater need for all of the macronutrients, including protein.

When it comes to protein, it is not about consuming as much as we can, but rather consuming the right amount. Whole plant foods, as provided in nature, offer the ideal amount of protein necessary for the growth, maintenance, and functioning of metabolic processes.

Love the plant-based lifestyle as much as we do?Get the BEST vegan recipes, travel, celebrity interviews, product picks, and so much more inside every issue of VegNews Magazine. Find out why VegNews is the worlds #1 plant-based magazine by subscribing today!

Subscribe

Link:
3 Myths About Protein and a Plant-Based Diet - VegNews

Share this Article

You are free to share this article under the Attribution 4.0 International license.

Processed diets, which are low in fiber, may initially reduce the incidence of foodborne infectious diseases such as E. coli infections, but might also increase the incidence of diseases characterized by low-grade chronic infection and inflammation such as diabetes, a study with mice shows.

Researchers investigated how changing from a grain-based diet to a highly processed, high-fat Western-style diet impacts infection with the pathogen Citrobacter rodentium, which resembles Escherichia coli (E. coli) infections in humans.

Gut microbiota, the microorganisms living in the intestine, provide a number of benefits, such as protecting a host from infection by bacterial pathogens. A variety of environmental factors, especially diet, influences these microorganisms, and they rely heavily on complex carbohydrates such as fiber.

The Western-style diet, which contains high amounts of processed foods, red meat, high-fat dairy products, high-sugar foods, and pre-packaged foods, lacks fiber, which is needed to support gut microbiota. Changes in dietary habits, especially a lack of fiber, are believed to have contributed to increased prevalence of chronic inflammatory diseases such as inflammatory bowel disease, metabolic syndrome, and cancer.

In this study, the researchers found switching mice from a standard grain-based rodent chow to a high-fat, low-fiber Western-style diet resulted in a rapid reduction in the number of gut bacteria.

Mice fed the Western-style diet were frequently unable to clear the pathogen Citrobacter rodentium from the colon. They were also prone to developing chronic infection when re-challenged by this pathogen.

The researchers conclude the Western-style diet reduces the numbers of gut bacteria and promotes encroachment of microbiota into the intestine, potentially influencing immune system readiness and the bodys defense against pathogenic bacteria.

We observed that feeding mice a Western-style diet, rather than standard rodent grain-based chow, altered the dynamics of Citrobacter infection, reducing initial colonization and inflammation, which was surprising. However, mice consuming the Western-style diet frequently developed persistent infection that was associated with low-grade inflammation and insulin resistance, says senior coauthor Andrew Gewirtz, a professor in the Institute for Biomedical Sciences at Georgia State University.

These studies demonstrate potential of altering microbiota and their metabolites by diet to impact the course and consequence of infection following exposure to a gut pathogen.

We speculate that reshaping gut microbiota by nutrients that promote beneficial bacteria that out-compete pathogens may be a means of broadly promoting health, says senior coauthor Jun Zou, an assistant professor in the Institute for Biomedical Sciences.

The findings appear in the journal PLOS Pathogens.

The National Institutes of Health and the American Diabetes Association funded the work.

Source: Georgia State University

Read the rest here:
Processed food might boost risk for chronic infection diseases - Futurity: Research News

Regardless on where you stand on the breakfast front, one food seems to unite even those who profane the idea of eating in the morning: eggs. Cereal you can take or leave, smashed avo on toast is something reserved for the hipsters and those inclined to throw their money away at a restaurant simply for taking a fork to the green mush, but eggstheres just so much variety offered up in the one food. Whether its scrambled, fried, or poached, you cant go wrong with eggs in the morning. You can however go wrong with egg sandwiches in the office - please, show some decorum fellas, you know these things smell like farts.

As it happens, eggs are so beloved theres a diet centred around eating them in order to help you lose weight. And unlike most diets that have such complex and ridiculous names that garner something of an eye-roll to merely utter them in public, this one is rather straightforward: The Egg Diet.

This low-calorie, low-carb, high-protein eating plan is centred on the idea that it can lead to rapid weight loss without sacrificing muscle mass. According to Ilyse Schapiro R.D., This fad diet is based around the idea that eggs are a nutrient-dense, inexpensive, and complete protein source, but rather than eating highly processed, packaged, and artificial foods, The Egg Diet is centred around a whole-food approach.

Some variations of the diet include eating only hard-boiled eggs while others offer more variety, but essentially youll be eating three meals per day without any snacks. These meals tend to include lean proteins, 1 to 2 servings of fruit per day, plenty of dark, leafy greens and non-starchy vegetables and of course, plenty of water or any zero-calorie beverage.

As diets go, it could be on the better side but its still a fad. Yes you will see results in terms of weight loss, but its restrictive and so isnt sustainable. Schapiro explains: Given that all versions of The Egg Diet result in eating fewer calories, it is likely that you will achieve short-term weight loss. However, this plan is too restrictive and regimented to be considered a well-balanced, sustainable way of eating.

According to Lyssie Lakatos, R.D.N., The problem comes in when it comes to real-life and not wanting to feel so limited and follow such a strict diet all of the time. Lakatos adds, Also, if you were to continue on the diet long-term, youd miss out on a lot of important vitamins and minerals that you need to keep you healthy.

With this in mind then, just what is a healthy number of eggs to consume daily? The verdict isnt quite out yet, but the American Heart Association generally recommends one egg, or two egg whites, per day as part of a healthy diet. This might be outdated though as it was thought eggs contained too much cholesterol in egg yolks, but research has found this has little effect on raising total and bad LDL cholesterol levels. So, it seems we can take into our scrambled eggs as often as we please.

Read more:
Just What Is The Egg Diet And Does It Even Work? - Men's Health

Eating carbohydrates can raise a persons blood sugar. This is crucial information for people living with diabetes, or those trying to lower their risk of developing the condition.

However, eating adequate amounts of carbohydrates or carbs is still an important part of a diet plan for someone with diabetes.

A person living with diabetes should understand the relationship between the condition and carbs so that they can make the best food choices for themselves.

Not all carbs are equal some food containing carbs also contains other important nutrients that can benefit a person with diabetes in the right quantity.

This article explores the relationship between carbs and diabetes and the benefits and risks of carbs in a meal plan.

If a person with diabetes has high blood sugar, it can cause them to experience serious complications. Eating carbohydrates can contribute to high blood sugar.

Insulin is a naturally occurring hormone that breaks down sugar in the blood for use as energy. If the body is not receiving insulin or even amounts of insulin, it can lead to elevated blood sugar levels, which can have harmful effects for the person.

Type 1 diabetes means that a persons body does not produce any or enough insulin.

According to The Johns Hopkins University, type 1 diabetes typically starts when a person is young and occurs due to the immune system attacking the pancreas, which prevents the body from producing insulin.

In type 2 diabetes, a persons body is insensitive to insulin. Type 2 diabetes usually occurs later in life, often in adults who have obesity.

People living with either type 1 or 2 diabetes need to monitor their blood glucose (sugar) levels.

Eating food and fasting directly affect a persons blood glucose levels.

However, not all foods affect blood glucose levels in the same way.

The body breaks down digestible carbs into sugar. This then enters a persons bloodstream.

Simple carbs can cause blood glucose levels to rise very quickly. Simple carbs include fructose and glucose, and can contain some vitamins and minerals.

Foods that contain fructose may include fruit juice concentrate, which contains simple carbs.

Simple carb foods that contain glucose may include table sugar or candy.

On the other hand, complex carbs will slowly elevate blood glucose levels. These foods can contain other vitamins, minerals, and fiber.

However, complex carbs can include starchy foods, such as white bread or white potatoes, which contain fewer other beneficial ingredients.

Learn more about simple vs. complex carbs here.

According to UW Health, the total grams of carbohydrate a person eats will affect their blood sugar and will help them understand how much insulin they need to receive.

Learn about how a person with high blood sugar might feel here.

According to the Centers for Disease Control and Prevention (CDC), a person living with diabetes should aim to eat about 50% of their calories from carbs.

Therefore, if a person eats 1,800 calories a day to maintain a healthy weight, 800900 of those calories could come from carbs. The CDC explain that this equates to around 200225 grams a day.

However, they state that the number of carbs a person needs will vary.

The American Diabetes Association (ADA) breaks carbs down into three categories, including:

The ADA explains that a persons biggest source of carbs should be non-starchy, whole vegetables.

Next, people should eat some minimally processed carbs. These can include:

Lastly, the ADA recommends that people avoid foods with refined sugar as much as possible. These foods include candies, soda, and juices.

A person with diabetes will need to keep an eye on their carb intake as part of their blood sugar monitoring.

However, they can aim to include carbs in their diet that contain other beneficial nutrients.

Different types of carbohydrates can provide different benefits.

Fiber can provide several benefits, including:

The CDC add that fiber does not raise blood sugar levels.

Starch is found in several vegetables, whole grains and fruit.

According to the ADA, the slow speed at which starch releases glucose into the blood can help prevent blood sugar spikes.

In general, a person should avoid added sugars and refined sugars.

However, if a persons blood sugar level drops too low, the ADA recommends using food or drinks with 15 grams of carbohydrate. They suggest a person should wait 15 minutes, then check their blood sugar levels. If their blood sugar is still under 70 milligrams per deciliter, they can have another serving.

There are several foods that provide fiber or starch. The ADA recommends including the most amount of carbs from non-starchy vegetables, including:

The ADA also recommends including some of the following foods in a daily meal plan:

The CDC recommends a person consume no more than 50% of their calories each day from carbs.

A 2018 study shows that eating too many carbs each day can increase a persons risk of diabetes, other metabolic disorders, or cardiovascular disease.

Consuming simple carbs can cause blood glucose levels to rise quickly in those with diabetes.

According to the ADA, eating more than planned or exercising less than planned can result in hyperglycemia.

Left untreated, hyperglycemia, or high blood glucose, can cause a serious condition called ketoacidosis.

There are some foods a person with diabetes, or a person looking to lower their risk of diabetes, should avoid as much as possible.

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends limiting or avoiding the following foods:

A person should work with their healthcare providers to determine the best dietary plan for them.

A person should also talk to their doctor before making a radical change in diet since it can affect how much insulin or medication they may need to control their blood sugar levels.

There are a few different dietary options that may work well for a person living with diabetes.

The CDC recommend that any diet plan for a person living with diabetes should:

The CDC suggest a person use either the plate method or counting carb dietary plans.

The plate method visually breaks the plate down into portions to help guide how many carbs, protein, and non-starchy vegetables a person should eat during a meal.

Counting carbs involves adding up how many carbs a person eats during a meal and day in an effort to limit the total carbs consumed.

Learn about carb counting for diabetes here.

Low carb diets, such as the keto diet, are often popular choices for people living with diabetes.

However, a 2015 research paper found that although low carb diets are generally safe and effective in the short term, they are did not show any benefits over higher carb diets in the long term in terms of:

As a result, the researchers did not recommend the use of low carb diets as a standard diet recommendation for people living with diabetes.

Learn more about the keto diet and type 2 diabetes here.

A person living with diabetes should focus on eating non-starchy vegetables, whole grains and starches found in fruit and vegetables.

People should avoid or limit the amount of processed foods and refined sugar they consume to avoid issues from elevated sugar levels.

There are several potential dietary plans a person can follow, including the plate method, counting carbs or even low carb diets.

A person should always talk to their doctor before making drastic changes to their diet.

See the original post:
Carbs and diabetes: Relationship, benefits, risks, and more - Medical News Today

Page 43«..1020..42434445..5060..»

Home » Diets that Work » Page 43