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Following the first nationwide lockdown in March, people across the country revealed they had been struggling with their physical wellbeing; 48 per cent of respondents in a Kings College study said they had put on weight, 29 per cent had drunk more alcohol, and half reported feeling more mentally anxious about life generally.

The combination of pandemic-related stresses, the loss of normal routine and spending more time indoors, makes it harder to stay motivated to exercise, to eat well, reduce screen time and get enough sleep. But as we face a second lockdown - this time in the colder, darker months of winter - it is more important than ever that we dont fall into the same traps.

Of course keeping our health on the agenda should be a priority 365 days a year but with coronavirus in circulation - a virus that is more likely to cause serious symptoms to those who are overweight or with underlying health conditions - during the pandemic it is more crucial than ever to ensure we fortify ourselves against illness.

Regardless of your age or current fitness, this isnt just about quick-fix solutions, but using this time at home to address lifestyle choices and setting yourself up long-term. While no one would argue lockdown is an easy period, it could be the springboard to make positive changes going forward.

Exercise

Now gyms are shut and the nights have drawn in, getting out to move your body seems more daunting. But staying active is not only crucial for maintaining a steady weight but also for your mood too. The NHS says exercise reduces your risk of major illness, such as heart disease, stroke, type 2 diabetes and lowers your risk of early death by up to 30 per cent.

And this doesnt mean you have to become a fitness fanatic - just 150 minutes of activity per week for adults is beneficial. This doesnt need to be time set aside just for exercise (which can make it feel a daunting chore). Incorporate it into your everyday life - walk the longer way to the supermarket, get off the bus the stop before yours or go for a family weekend cycle.

The NHS says what you are aiming for is: To be moving quick enough to raise your heart rate, breathe faster and feel warmer. This level of effort is called moderate intensity activity.

Why not download the NHSs Couch to 5k running app? It doesnt need any equipment or experience of running and will guide you through getting started. Or the Active 10 walking app, which counts every step of walking you do - it all adds up. Fitness coach Joe Wicks is hosting PE lessons on YouTube again - as he did in March. If you have children, try them as a family activity.

Maintain a healthy diet

If, like many other Brits, you found you put on weight in the first lockdown you want to ensure you dont do the same again now. Not least because being overweight can increase your risk when it comes to Covid-19. But its easier said than done when being at home lends itself to an increasingly sedentary lifestyle and the cold weather just makes us crave filling carbohydrates.

First start by checking your BMI (body mass index) to see whether you need to lose weight - the NHS uses this as the metric for measuring weight in the population. You can use the free tool here to calculate yours. This will help you understand if there is a problem, and the scale of it.

(Getty Images/iStockphoto)

As well as taking up exercise, the NHS has an accessible (and free) 12-week weight loss plan to kickstart your healthy eating. It promotes safe and sustainable weight loss and is designed to help you lose the pounds at a safe rate of between 0.5kg and 1kg (1lb to 2lb) each week. This is done by a daily calorie allowance of 1,900 for most men and 1,400 for most women. The plan is intended for adults with a BMI of 25 or higher.

You should also be aware of how much alcohol you are consuming and remember the recommended weekly intake is 14 units for both men and women - spread over the week.

Use the NHS Eatwell Guide to show you how to make a healthy, balanced meal. You should also be considering taking daily Vitamin D supplements during the pandemic (between the months of October and early March) as we are getting less sunlight than ever before - leaving many people deficient. You can buy vitamin D from most pharmacies, supermarkets and other retailers. Just 10 micrograms a day is all you need.

Stop smoking

If you smoke, stopping is one of the best things you can do for your health, says the NHS. The benefits start almost immediately (not just to your health but also your finances) and it is never too late to quit. A study by University College London (UCL) found over one million people in the UK had given up the habit in the pandemic.

Now you can be one of them. Download the free NHS Smokefree app, which allows you to track your progress, see how much youre saving and get support.

You can also find out about stop smoking aids - like nicotine patches. The NHS says you might find e-cigarettes, which are less harmful, can help you transition to quitting. If you can make it to 28 days smoke-free youre five times more likely to quit for good.

Keep in contact with your GP

Unlike in the first lockdown, the government is now actively asking people to keep their NHS appointments - unless your clinician cancels or says otherwise - and engage with your GP if you need help.

Dont wait in silence, especially for pre-existing conditions or if you spot any new symptoms that arise during lockdown.

You should also speak to your GP about getting the flu jab - as this year more people than ever are eligible for a free one on the NHS in a bid to protect the health service. Find out if you are eligible here.

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Second lockdown: How to stay fit and healthy during the winter - The Independent

One of the latest buzzy slim-down methods is the Warrior Diet, a form of intermittent fasting that is kind of, well, intense. Intermittent fasting is a way of eating in which you restrict what you eat (often fasting completely) during a set amount of time during the day, and chow down during only a certain number of hours. It's gotten a lot of attention over the past few years and the Warrior Diet takes it to an extreme. Keep reading for a look into this diet, with advice from the Good Housekeeping Institute's Registered Dietician on whether or not it's a healthy plan to try.

First of all, though the Warrior Diet is trendy(ish) right now, its not new: Its based on a book by Ori Hofmekler, first published in 2001 and its worth noting that hes neither a doctor nor a dietician. A former member of the Israeli Special Forces, he had an interest in nutrition and came up with this plan, which he claimed was based on the habits of ancient warriors. Also important to note: The Warrior Diet isnt based on any sort of scientific research. Hofmekler's contention was that the diet would give you "high energy, explosive strength, and a leaner, harder body."

Basically, on the Warrior Diet you eat very little (and specific foods) for 20 hours out of the day, and for the other 4 hours you eat as much as you want, with no calorie limits. But there are limits on the types of things you can eat: Throughout the diet, processed foods are discouragedso no candy, chips, fast or fried food, or sugar-packed drinks. "Although the diet does encourage more nutrient-dense foods, youre technically allowed to eat whatever you want in the 4-hour feeding window as the emphasis is more on timing, says Stefani Sassos, RDN, the Good Housekeeping Institutes Registered Dietician. But a tight feeding window, coupled with a laundry list of restricted foods, can make this diet difficult to start and sustain.

In the book, Hofmekler outlined a 3-week phase in period:

Phase one is the detox week. During the 20-hour period, you can have small amounts of certain foods (like raw fruits and veggies, hard boiled eggs, dairy in small quantities), plus water, coffee, and tea. Then during the 4-hour eating period, its suggested that you have a salad with oil and vinegar, along with plant-based, preferably unprocessed, foods (like beans and cooked vegetables), and wheat-free grains.

During phase two (which also lasts one week), the foods in the 20-hour period stay the same, but some fats and protein (such as lean meats and nuts) are added during the 4-hour period. Grains are off the list this week.

During phase three, the third week, the 20-hour foods remain the same; for the 4-hour window, people alternate between higher and lower carb days over the course of the week.

After those three phases, Hofmekler suggested that people repeat the pattern of phase one/two/three. But those on the Warrior Diet often just follow a 20:4 pattern (eating very little or nothing, except during the 4-hour window) after completing the three phases, focusing on high protein and low carb foods and sticking with a low-processed diet.

In this version, the 20:4 breakdown stays the same but during the 20-hours, people fast completely, and then eat whatever they want during the 4-hour window. As should be obvious, this is super-unhealthy: It encourages calorie restriction as well as binging on foods that may well have no nutritional value. In other words, people could end up eating too many calories and still not get the nutrients they optimally need. Cramming a days worth of nutrition into four hours can be very difficult, says Sassos, and theres also the issue of how much nutrition your body can absorb in one sitting. The biggest caveat with this approach, in my opinion, is that it can lead to a binge-restrict cycle and a negative relationship with food. And life happens: A social event or a work lunch may force you to break the fast, leaving you feeling defeated and prompting poor dietary choices since you already fell of the wagon.

When it comes to intermittent fasting specifically, there have been a lot of reported upsides, including weight loss and improved blood pressure, blood sugar, and cholesterol, as well as reduced inflammation and improved brain healthbut most of the research has been done on rats. Experts agree that more research on these benefits is needed on humans. Some studies on humans have found that as a weight-loss method, certain types of intermittent fasting are safe and effective, but not any more effective than other diets. None of these studies, however, focused on the extreme form of intermittent fasting thats used in the Warrior Diet. (Other studies that are often cited to boost the supposed benefits of intermittent fasting were tiny with too few participants, were conducted on specific groups like trained athletes, or were conducted over a decade ago. Again, experts cite the need for additional research.) Although there is quite a bit of research on the benefits of intermittent fasting specifically the 16:8 method there is nothing that supports the Warrior Diet specifically, says Sassos.

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From a nutritional stand point, the Warrior Diet isnt an optimal choice. For one thing, a healthy diet includes a variety of nutrients, and it can be hard to achieve that during the limited time frame when one is allowed to eat. And when you dont get enough nutrients in your diet, your immune system and your energy levels, among other things, take a hit. Many people lose weight on intermittent fasting diets because they are simply eating less calories overall in their feeding window, says Sassos. And with a super restrictive time frame like 4 hours, it can be difficult to get 100% of your macronutrient and micronutrient needs in. If youre going to try the Warrior Diet, for certain you should be taking a multivitamin to make sure youre at least meeting basic vitamin and mineral quotas for the day. And try your best to get a wide variety of nutritious foods from all food groups during feeding time.

While the Warrior Diet itself hasnt been studied, research on various types of intermittent fasting has shown that it can bring on disordered eating in some people, as well as menstrual irregularities and mental-health issues such as depression. While I do believe that sticking to a time to fast overnight can be beneficial, the Warrior Diet takes restricted timing to a whole new level and can have some pretty scary side effects, like low blood sugar, fatigue, and digestive issues, says Sassos. You may end up constipated; and if your blood sugar is knocked askew, it can bring on brain fog and irritability, among other things.

Another downside: This type of restricted eating can be very hard to work into ones everyday life, which may include family and social occasions, and just being a person in the world. And of course, it can be hard to stick to a strict diet when ones hunger pangs are sending them a signal to eat!

In the original book, Ori Hofmekler included workout recommendations specifically, both strength and speed training. If youre fasting or restricting calories, however, neither of those are wise recommendations. As a personal fitness trainer, Im very weary of active people especially those who work out regularly skipping meals so frequently, says Sassos. If youre fasting or restricting calories, you may not have enough fuel in the engine to power through your workout, which can lead to you feeling faint or even passing out. And more importantly, its important to eat a balance of protein and carbohydrates post-workout to help repair muscle tissue. If you work out in the morning and dont start your feeding window until later in the day, this can have a severely negative impact on your exercise recovery and wont optimize your athletic performance.

The original Warrior Diets emphasis on whole, unprocessed foods is good advice, but all in all, the best healthy eating plan is one that works with your lifestyle and that you can sustain in the long-term says Sassos. Its also one that is easy to stick with, and simple to incorporate into your life.

If you find yourself falling into a binge/restrict cycle and a negative relationship with food and your body, its time to consciously unsubscribe from this type of diet mentality, says Sassos. Healthy eating should be about abundance and all of the amazing nutritious foods youre adding into your diet, as opposed to taking away and restricting yourself. And your body needs time to digest food and absorb nutrients, so cramming everything into a short feeding window may take a toll. Remember: There is no one size fits all approach to nutrition everyones body is different and unique. The Warrior Diet is certainly not for women who are pregnant or trying to get pregnant, people with a history of disordered eating, children, or people with a history of diabetes or hypoglycemia (low blood sugar).

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What Is the Warrior Diet? - Warrior Diet Benefits, Risks, and Meal Plan - GoodHousekeeping.com

Over the past few decades, public health officials as well as pediatricians have been raising the alarm over the rates of obesity seen in children and adolescents. As time has gone on its become hard to miss public health campaigns meant to turn the tide on the obesity epidemic. A study in JAMA Pediatrics examines the efficacy of the current messaging on teenagers as well as the potential psychological toll of such campaigns.1

The researchers used data from repeated cross-sections from successive longitudinal birth cohort studies. The studies used general population samples of teenagers in the United Kingdom who were aged 14 to 16 years that were part of 3 ongoing birth cohorts: the British Cohort Study 1970 (children born between April 5 and 11, 1970; data collected in 1986), the Avon Longitudinal Study of Parents and Children (mothers with expected delivery between April 1, 1991, and December 21, 1992; data collected in 2005), and the Millennium Cohort Study (children born between September 1, 2000, and January 11, 2002; data collected in 2015).

The study cohort was comprised of 22,503 teenagers with an average age of 14.8 years for girls. The cohort was slightly more female (53.6%) and the majority of teenagers were white (89.9%). The distribution from the 3 ongoing birth cohorts were 5878 participants from the British Cohort Study; 5832 from the Avon Longitudinal Study of Parents and Children; and 10,793 from the Millennium Cohort Study. In the Millennium cohort, 4809 (44.4%) of the participants reported dieting and 6514 (60.5%) said they had exercised to lose weight. In comparison, the British Birth cohort had 1952 (37.7%) reported dieting and 344 (6.8%) reported exercising to lose weight. Additionally, participants in the Millennium cohort (4539, 42.2%) were more likely to try losing weight than those in the Avon cohort (1767, 28.6%). Female participants were more likely to report weight loss behaviors than their male counterparts in all years, but the prevalence increased more in male participants over the course of time (lifetime dieting in boys: odds ratio [OR], 1.79; 95% CI, 1.24-2.59; in girls: OR, 1.23; 95% CI, 0.91-1.66; currently trying to lose weight in boys: OR, 2.75; 95% CI, 2.38-3.19; in girls: OR, 1.70; 95% CI, 1.50-1.92). Teenagers were also found to be more likely to overestimate their weight (boys describing themselves as overweight adjusting for body mass index, 2005 vs 1985 OR, 1.60; 95% CI, 1.17-2.19; 2015 vs 1985 OR, 1.36; 95% CI, 1.04-1.80; girls describing themselves as underweight, after adjusting for body mass index, 2015 vs 1986 OR, 0.51; 95% CI, 0.28-0.91). The researchers also found that girls who indicated that they were overweight had increasingly greater depressive symptoms over the course of time when compared to girls who stated that their weight was in the right place (mean difference 1986, 0.32; 95% CI, 0.22-0.41; mean difference 2005, 0.33; 95% CI, 0.24-0.42; mean difference 2015, 0.56; 95% CI, 0.49-0.62)

The researchers concluded that the increasing focus from public health offices on preventing obesity could have an unintended impact on weight-control behaviors and mental health. They said that future public health campaigns meant to tackle the obesity epidemic should include some focus on preventing disordered eating habits. Future campaigns should also be mindful of the mental impact they can have on teenagers.

Reference

1. Solmi F, Sharpe H, Gage S, Maddock J, Lewis G, Patalay P. Changes in the prevalence and correlates of weight-control behaviors and weight perception in adolescents in the UK, 1986-2015. JAMA Pediatr. November 16, 2020. Epub ahead of print. doi:10.1001/jamapediatrics.2020.4746

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Looking at the unintended consequences of obesity campaigns - Contemporary Pediatrics

Pumpkins are much more than just the unofficial flavor of fall. This autumn favorite has various health benefits and can be eaten all year. Pumpkins are low in calories and high in nutrients such as vitamin A and antioxidants, making them a delicious and nutritious addition to your diet.

Here are six benefits of eating pumpkins.

Beta-carotene is responsible for the bright orange color of pumpkins. This pigment is a carotenoid that is converted into vitamin A by the body. Beta-carotene and vitamin A are essential for sustaining good eyesight, says Laura Bishop-Simo, RD at The Ohio State University Wexner Medical Center.

Vitamin A is also part of a compound called rhodopsin which is crucial for the eyes being sensitive to light and dark. Additionally, vitamin A supports the health of the cornea and the retina.

According to a 2013 review, beta-carotene and other nutrients such as vitamin C, vitamin E, zinc, and omega-3 fatty acids can help prevent age-related eye diseases such as macular degeneration.

Even just a half cup of pumpkin has 14,000 IU of vitamin A, which is 280% of the daily recommended value.

Pumpkins are a healthy food choice if you're looking to lose weight. Bishop-Simo says pumpkins are a good source of fiber, which can help keep you fuller for longer, and may lead to less frequent snacking.

Plus, at around 100 calories in a cup, Bishop-Simo says you will get a decent volume of food for a small number of calories, making it a good option for cutting calories while still getting a variety of nutrients.

Pumpkin seeds are also a great nutrient-dense snack for weight loss. They have fiber, protein, healthy fats, and micronutrients. Protein is beneficial for staying full longer since it can regulate hunger hormones, and fat is broken down slowly, Bishop-Simo says. These factors contribute to your stomach feeling fuller for longer.

Pumpkins are rich in potassium, which is a nutrient that can help regulate blood pressure, thereby reducing the risk of heart attack and stroke, Bishop-Simo says. One cup of pumpkin contains 490 milligrams of potassium, which is about 16% of the recommended daily value.

A 2016 meta-analysis of 16 studies found that stroke risk decreases with an increase of potassium consumption. Additionally, a 2018 paper stated that a high intake of potassium can lower elevated blood pressure, reducing your risk of heart disease .

Beta-carotene and vitamin A are beneficial to skin health. The beta-carotene in pumpkins may prevent the effects of aging and boost skin's defenses against UV sunlight, says Bishop-Simo.

This is due to beta-carotene's antioxidant properties. According to a 2012 review, eating foods with beta-carotene may have a protective effect on skin cells against damage from UV radiation. A 2008 meta-analysis showed that beta-carotene may also protect against sunburn.

Pumpkins, including pumpkin seeds, are rich in antioxidants, says Bishop-Simo. These antioxidants can help prevent damage caused by free radicals. Free radicals may be caused by normal cell cycling, environmental pollutants, or UV radiation. These unstable molecules can cause oxidative stress, which can damage healthy cells' DNA.

Antioxidants like beta-carotene help to combat this damage. Chronic oxidative stress is a risk factor for cancer, so it's important to consume antioxidants to lower your risk.

Research has been promising surrounding carotenoids like beta-carotene and cancer prevention:

Pumpkins contain various nutrients that help boost the immune system. Bishop-Simo says these include:

Pumpkins contain smaller amounts of the B vitamins, vitamin C, and vitamin E but a very large amount of vitamin A. In fact, a 2008 report found that vitamin A is excellent for immune support. This is because vitamin A helps support T-cells, which are a type of white blood cell crucial for immune function. Additionally, the antioxidants found in pumpkins can also contribute to a healthy immune system.

Pumpkins are a delicious way to add much-needed nutrients into your diet. To get the most benefit from pumpkins, you can cook or bake with fresh pumpkin puree or canned puree that's 100% pumpkin.

Overall, to achieve a healthy diet filled with vitamins and minerals, you should be sure to eat a variety of colorful foods and pumpkins are a fantastic starting point.

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6 science-backed benefits of eating pumpkins to improve your eye, skin, and heart health - Insider - INSIDER

For every person who talks up the ketogenic diet, theres another warning about the ill effects on your heart. The worry is that following a very high-fat, moderate-protein, and very low-carbohydrate diet will create a subsequent spike in cholesterol levels, which could, in turn, raise your risk for heart disease.

The worry is certainly valid. On the keto diet, each day youre eating up to 80 percent of your calories from fat and sticking with 20 to 50 grams of net carbs, a term used in popular diets, includingketo andAtkinsbut one that is not officially recognized in the medical community. (To calculate net carbs, subtract fiber and sugar alcohols from the total carb amount, per Atkins.) This all means youll be eating a lot of fat per day, and in the name of meeting that quota, that may include unhealthy choices such as butter, coconut oil, and animal fat, all sources of saturated fat, which has been linked to poor heart health, according to the American Heart Association (AHA). (The point of keto is to shift your body from a carb-burning state into a fat-burning one, which is called ketosis.)

But the effect of keto on heart health isnt as straightforward as it sounds. Indeed, the keto diet may not have as detrimental an effect on your cholesterol as some have thought.

When you review the data, a couple things are clear. Looking at population studies and clinical trials, the impact the keto diet has on lipids is modest, says Daniel Soffer, MD, an internist and lipidologist at Penn Medicine in Philadelphia. Dr. Soffer is a member of the National Lipid Association, an organization dedicated to managing lipid problems. In October 2019, the National Lipid Association released a position statement on low-carb and very-low-carb, ketogenic diets and their relationship to lipids, and published it in the Journal of Clinical Lipidology. Most commonly, he says, research shows keto produces modest reductions in triglycerides, modest changes in heart-protective high-density lipoprotein (HDL, or "good"), and minimal changes inlow-density lipoprotein (LDL, or "bad") levels. Some studies, the review notes, show an increase in LDL on low- or very low-carb diets. (Long-term studies, however, are lacking.)

Whether these numbers particularly HDL go up or down largely depends on the quality of your keto diet. One problem is that theres not a single ketogenic diet. There are different ways to follow it, and some people are careful about the types of fats they eat, while others are not, says Soffer.

RELATED: What Are the Best and Worst Fats to Eat on the Keto Diet?

To his point, one review, published in Nutrients in May 2017, noted that in human studies on people of normal weight and with obesity, keto diets are generally associated with a reduction in total cholesterol, an increase in HDL, a decrease in triglycerides, and reductions in LDL. At the same time, other research, the review points out, shows something different: a rise in LDL or no swing either way. In trials where LDL decreased, people ate a low-carb diet high in healthy unsaturated fat and limited in unhealthy saturated fat, the authors point out.

One study included in the above review was published in October 2012 in Nutritionand compared a low-calorie and a very low-carb, high-fat diet (what would constitute a keto diet) in more than 360 overweight and obese participants. Some of the participants had diabetes, others did not. After about a year, those in the keto group saw their total cholesterol, triglycerides, and LDL decrease, while HDL rose.

RELATED: 8 Common Mistakes That Keto Beginners Make, and How to Avoid Them

To have an idea if the keto diet may have a negative effect on your cholesterol, consider your starting triglyceride number. According to the Mayo Clinic, triglycerides are another type of lipid in your blood that your body uses for energy; high triglyceride and LDL levels can lead to fatty deposits that gum up arteries, notes the American Heart Association. Normal levels are less than 150 milligrams per deciliter (mg/dL). About a quarter of the population has triglyceride levels above 150 mg/dL, which is the threshold to consider elevated triglycerides. This is a large percentage of the population, so its not uncommon, says Soffer.

If you have normal levels, keto is likely safe to try. For people with normal or perfect triglyceride levels, the impact from keto is minimal or none, says Soffer. If, on the other hand, you have insulin resistance, type 2 diabetes, and/or abdominal obesity, and your triglycerides are elevated it may seem like you should shy away from keto, but the opposite may be true, Soffer argues, explaining that the low-carb nature of keto has the potential to decrease insulin resistance and improve triglycerides.

Recent research suggests this effect as well. A small, randomized, and controlled study published in August 2020 in Nutrition & Metabolism looked at 34 older adults with obesity over eight weeks. Those who were on a very low-carb diet lost three times the visceral fat compared with the low-fat group; low-carb dieters also had more improvements in insulin sensitivity, triglyceride levels, and HDL cholesterol.

Speaking of, another layer here is the relationship between triglycerides and HDL cholesterol. When triglycerides are high, HDL is usually low. Flip that script, and anything that reduces triglycerides will also [tend to] increase HDL, says Soffer. Remember, HDL is a type of good cholesterol that ferries some LDL out of the bloodstream and into the liver where it can be metabolized and discarded, per the AHA. Increasing HDL is good for your heart.

Still, though, the aforementioned Nutrition & Metabolism study involved a mere 34 people so more research, particularly larger, longer-term studies, is needed before scientists can fully understand the true effects of keto on insulin resistance and triglycerides.

Whats more, when it comes to using keto for fat or weight loss, the research is mixed. Theres evidence that following a low-carb diet is no better than a low-fat diet, per a 12-month study in February 2018 in JAMA. In addition, there isnt enough data to show if keto can produce long-term results. As a review in the journal Canadian Family Physician in December 2018 points out, weight loss on keto peaks at five months, followed by a slow weight regain.

RELATED: Good vs. Bad Fats: Everything You Should Know About Fats and Heart Health

The impact of high-fat, very low-carb eating on your LDL isnt as clear. Again, as the AHA says, LDL is the type of cholesterol thats linked to atherosclerosis, which can increase your risk for heart disease and stroke. It may go up, go down, or stay relatively the same. Hypothetically speaking, if you have a normal triglyceride level and are doing keto to lose weight, LDL may remain stable, says Soffer. Similarly, if you have high triglycerides to start and that number decreases on keto, your LDL may still stay put.

The bottom line is that keto alone may not contribute to the cholesterol spike that some people report when starting the diet. Yet if you start eating more saturated fat because youre on keto, then your LDL will likely rise. An increase in saturated fat intake has been shown over and over again to increase LDL, he says.

RELATED:9 Things Dietitians Wish You Knew About High Cholesterol

Where things get possibly dangerous is if youre one of the people who has an inherited genetic mutation that affects the way LDL particles are regulated. If these individuals follow a keto diet, their LDL levels can skyrocket, says Soffer. This result doesnt happen often enough to skew overall results in population studies, but what matters most is the effect the diet has on your individual health. Its a long-recognized phenomenon that hasnt been published well, he says, adding that the genetics that drive this response arent completely understood. (The APOE gene may be one, but its likely not the only one, he says.)

You may not be aware that you have a preexisting genetic mutation, also called familial hypercholesterolemia (FH). In fact, as the AHA notes, for people with FH, only 10 percent know they have it. Being aware of your family history, including members who have had a heart attack at a young age, is important and can help point your provider in the right direction. In some instances, research shows that a low-carb diet may actually be beneficial for those with FH who also have insulin resistance, suggests an analysis published in BMJ Evidence-Based Medicine in July 2015. This is not something to tease out on your own. Instead, its just another reason why you should talk to your doctor about a dietary change, particularly if you have other health conditions, like high cholesterol.

The average person likely wont notice anything amiss about their cholesterol, but for someone with this genetic predisposition, [the keto diet] can be a hazardous diet, says Soffer. In the short term, a small, six-month spike in cholesterol isnt harmful it takes a decade or more of high LDL to cause damage, he says but if this is a rest-of-your-life way of eating, it can be dangerous.

RELATED:11 Biggest Keto Diet Dangers You Need to Know About

Having high cholesterol doesnt automatically disqualify you from keto. Were seeing really good cardiovascular results from a keto diet, says Susan Ryskamp, RDN, clinical dietitian at Michigan Medicines Frankel Cardiovascular Center in Ann Arbor.

Doctors will want to look at the overall picture with the goal of improving biomarkers like triglycerides, A1C, blood pressure, and body mass index (BMI). On keto, if patients lose weight, get their BMI closer to, if not under 30 (under the threshold for obesity), and these biomarkers improve, we feel theyre at less of a cardiovascular risk, says Ryskamp.

If a patient has severely elevated triglyceride levels upwards of 1,000 mg/dL (remember under 150 is normal) then Ryskamp would likely suggest another diet first. But a triglyceride level of 300 may still be a go, with close monitoring and frequent lipid checks. Most of the patients I see can safely go on keto, she says.

The fact is, says Ryskamp, people start down the road to heart disease in different ways (genetics, hardening of arteries), and cardiovascular patients respond uniquely to treatment. Not everyone will want to go on keto, but it may be recommended for some, she says. As a study published in November 2019 in Clinical and Scientific Debates on Atherosclerosis points out, keto is not the only option. Other diets are as effective, more sustainable and safer, the authors write. The AHA still recommends a plant-based diet high in fruits, vegetables, legumes, whole grains, and lean vegetable or animal protein.

RELATED: What Are the Best Sources of Plant-Based Protein?

One of the draws of a keto diet is the idea that you can eat any and all fat that you want. Thats not a healthy mindset to step into. I recommend patients choose cardioprotective [unsaturated] fats, like nuts, nut butter, seeds, avocado, and extra virgin oils, such as olive oil, says Ryskamp. Similarly, avoid foods that are high in saturated fat (like butter) as your primary fat sources.

Its not just fats that are important, but maximizing the small amount of carbohydrates youre allowed. Getting enough fiber can be a challenge, and youll want to make sure youre eating plenty of low GI-index veggies (nonstarchy choices such as spinach and broccoli). Ultimately, the benefits come from replacing foods, like processed carbs, that experts believe are detrimental to overall wellness, with those that are heart-healthy, like unsaturated fats, she says.

Its been repeated over and over: If youre drastically changing your diet which includes going keto you need to talk to your doctor first and make sure its safe for you and your individual health concerns. You also want to get your lipids checked before and during keto, so your doctor can watch for a cholesterol spike and determine if this is a healthy diet for you.

One of the biggest concerns, says Soffer, is that once you come off keto, you continue eating a high-saturated-fat diet in combination with a typical Standard American Diet (a high-calorie diet thats rich in refined grains and proteins, but low in fruits and vegetables). Because keto is highly restrictive, most people dont stay on it for the long haul, so watch your diet and plan appropriately when you go off the diet.

RELATED: How to Maintain Your Health and Weight Loss Results After Keto

If you have high cholesterol or triglycerides, speak with your medical team first before embarking on a keto diet. If you get the green light, continue to seek their help. There are a lot of popular books out on how to follow a keto diet, but I think patients need additional support and guidance and ongoing conversations about if its working for you, says Ryskamp. Its a tool that someone can use to improve their health, but it may not be the right tool for them, or the right tool the way theyre doing it, she says.

RELATED: The Health Conditions Keto Can (and Cant) Treat

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What Happens to Your Cholesterol When You Go on a Keto Diet? - Everyday Health

BANGOR November is National Diabetes Awareness Month and a time for all Bangor region residents to assess their risk for developing prediabetes or type 2 diabetes. Currently, of the 88 million adults with prediabetes only 20 percent know they have the condition. In addition to the high risk of developing type 2 diabetes, people with prediabetes are also at risk of developing other chronic diseases such as heart disease and stroke.

Prediabetes is a condition in which a persons blood glucose is elevated, but not high enough for a diabetes diagnosis. To address this issue, The Bangor Region YMCA will be introducing the YMCAs Diabetes Prevention Program to the region in January, which will help adults lose weight through healthier eating and increased physical activity, potentially preventing or delaying the onset of type 2 diabetes.

The YMCAs Diabetes Prevention Program is a group-based lifestyle intervention for adults who are prediabetic and at high-risk of developing type 2 diabetes. This program has been shown to reduce the number of new cases of diabetes by 58 percent overall and by 71 percent in adults over 60.

At the Y, we take a community integrated approach to improving health, meaning we move health care out of the clinic and into the community where people can more easily access the care they need, said Diane Dickerson, CEO of The Bangor Region YMCA. Currently much of our focus is on prevention programs like the YMCAs Diabetes Prevention Program that provides a safe and supportive environment where people can learn to change behaviors and potentially decrease chances of developing type 2 diabetes.

Individuals can assess their risk for prediabetes and type 2 diabetes by taking a simple test at YMCA.net/diabetes. Through this assessment, visitors can also learn how lifestyle choices and family history help determine the ultimate risk for developing the disease. Several factors that could put a person at risk for type 2 diabetes include family history, race, age, weight and activity level. If a person is at risk, a diabetes screening conducted by a physician can confirm a diabetes or prediabetes diagnosis.

The YMCAs Diabetes Prevention Program, part of the Centers for Disease Control and Prevention (CDC) led National Diabetes Prevention Program, is a 12-month evidence-based program for those who are prediabetic that features a lifestyle coach who helps participants learn tactics for healthy eating, physical activity and other lifestyle changes during 25, one-hour classroom sessions. Long-term program goals include reducing participants body weight by 5 to 7 percent and increasing physical activity to 150 minutes per week. Nationally, more than 68,000 people participated in the program at almost 1,100 sites in 40 states throughout the country. Participants who completed the yearlong program lost an average of 5.5 percent of body weight and completed an average of 168 minutes of physical activity per week.

For more information about how to qualify for access to the upcoming YMCAs Diabetes Prevention Program at The Bangor Region YMCA, contact Jennifer Crane, healthy living programs manager, at jcrane@bangorY.org.

Read more:
Know the risks: November is National Diabetes Awareness Month - Bangor Daily News

Egg recipes for winter diet: Make the most of winter season with these egg recipes.

Highlights

Winters are here and the cold days bring with them a bevy of interesting foods. As the air gets nippier and we snuggle up into our cosy blankets, all we want is to be tucked in with a comforting dish. Egg is one versatile ingredient which can be used in cooking in winters in a number of ways. It's not just enriched with vital nutrients, but is also extremely delicious to taste in various recipes, especially in the winter season.

With exceptional protein content and a range of essential nutrients, there's no doubt why egg is one of the most nutritious foods on the planet. Vitamin A, B2, B6, D, E and Calcium are abundantly found in eggs. Further, eggs are said to keep us full for longer and thus, aid weight loss too. According to the book 'Healing Foods' by DK Publishing, eggs help in boosting the metabolic activity of the body. Macrobiotic Nutritionist and Health Practitioner Shilpa Arora notes, "With their high quality proteins and fat soluble vitamins, eggs are the perfect delicious treats for anyone looking to lose weight." Eggs also come with healthy fats such as Omega 3, which keep the body healthy and warm in the chilly winters.

1. Egg Biryani

When Biryani meets Egg - it's truly the best of both worlds! Aromatic and flavourful Egg Biryani will become your go-to recipe in no time. Click here for the full recipe.

(Also Read:Looking For Unique Yet Quick Eggs Recipe? Make Turkish Eggs With This Easy Recipe)

Egg Biryani is one recipe which you must try this winter.

2. Shakshuka

Warm, comforting and so delicious - the one-pot Mediterranean dish is tastier than you can imagine. Its spicy flavours and the zingy taste of tomatoes go perfectly with the Indian palate. Here is the full recipe.

3. Akuri

This Parsi recipe takes on the classic scrambled eggs and reinvents it with just a hint of onion, garlic and spices. Best paired with hot, warm buttered toast or buns! Click here for the full recipe.

4. Egg Roll

We all have this one recipe that we just can't refuse - and egg roll is one of them! Make this street-style delicacy in the comfort of your own home with this yummy recipe. Here is the full recipe.

(Also Read:How To Make Spicy Egg Bonda: A South Indian Pakoda Recipe For Ideal Evening Snacking)

Street-style egg rolls can make for an interesting dish in winters.

5. Baked Eggs

Boiled, poached, and fried egg is something we all have tried. But how about baked eggs? Soul-satiating and warm, these creamy and delicious baked eggs spell comfort in every bite. Click here for the full recipe.

6. Shahi Egg Curry

Indian curries have a big comfort factor of their own, which is why this Shahi egg curry is something we would definitely recommend trying this winter season. Feast fit for royalty, we'd say! Find the full recipe here.

7. Egg And Garlic Fried Rice

If you want to tingle your taste buds with something fiery hot, this egg and garlic fried rice is the way to go. You won't be able to go back once you try it! Here is the full recipe.

(Also Read:Give Your Regular Egg Curry An Interesting Twist With This Egg Drop Curry Recipe)

Try egg fried rice with garlic for an interesting meal today.

8. Egg Parantha

Can a winter fare ever be complete without a piping, hot parantha? This unique parantha is stuffed with a spicy and crunchy egg mix which will make you want more with every bite. Click here for the full recipe.

9. Nargisi Kofta

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Regular koftas are passe, as the zesty Nargisi kofta beats them all hollow. Fried eggs coated with a flavorsome minced meat mixture, this heartwarming curry is something you truly can't resist. Find the full recipe here.

So, what are you waiting for? Don your apron, whip out the ingredients and enjoy these delightful egg dishes all of winter season.

About Aditi AhujaAditi loves talking to and meeting like-minded foodies (especially the kind who like veg momos). Plus points if you get her bad jokes and sitcom references, or if you recommend a new place to eat at.

Read more:
High-Protein Diet: 9 Yummy Egg Recipes You Have To Try This Winter - NDTV Food

Following a coronavirus infection, people can either feel fine and be asymptomatic, or show classic signs of the disease such as a high temperature. Why does being obese out you at higher risk of complications?

On Friday, November 13, a research paper was published online by Cambridge University Press.

The scientists noted obesity "alters innate and adaptive immune responses" in a harmful way.

"Creating a chronic and low-grade state of inflammation", the body becomes stressed.

Lactobacillus

Notably the most common type of probiotic, it's found in yoghurts and fermented foods.

Bifidobaxterium

Found in some dairy products, this is especially useful for easing symptoms of irritable bowel syndrome.

The research paper added that as well as probiotics, adequate intake of nutrients from "unprocessed food" can help strengthen the immune system.

Eating a healthy, balanced diet "is an important part of maintaing good health", confirmed the NHS.

This means enacting portion control - "most people in the UK eat too many calories" warned the national health service.

Thus, "most adults in England are overweight or obese" - check your body mass index (BMI) here.

In order to lose weight safely, the NHS weight loss plan is a 12-week diet and exercise programme that could help.

Available online, on the App Store and Google Play, the plan is at your fingertips.

To lose weight safely, you can shed 1lb to 2lb each week by sticking to a daily calorie allowance.

For men, this means eating no more than 1900kcal a day; for women, this is 1400kcal.

In addition to reduced calorie consumption, regular physical activity is key in your weight loss journey.

The ideal BMI would place you in the healthy weight category between 18.5 to 24.9.

The rest is here:
Coronavirus: Why obesity is a risk factor for COVID complications - and how to lose weight - Express

Weight loss diet: Practicing portion control and eat homemade food as much as you can, if you want to lose weight, and/or maintain your current weight. Read here to know what nutritionist Rachel Paul eats in a day to maintain her weight.

Weight loss diet: The nutritionist eats one serving of a regular dessert every day!

Weight loss: Weight watchers are always on the lookout for what their favourite celebrities or fitness trainers/nutritionists eat in a day, to maintain their health and weight. First of all, know that everyone has a different body type, appetite, calorie and nutrition needs. So, what works for someone may not always work for you in the same way. Celebrity nutritionist Rujuta Diwekar says that you must follow a diet which is local to your region and culture, and includes foods that are in season. Eating in this pattern is one effective way to manage your weight, health and immunity in a the long.

In this article, we are going to talk about what a nutritionist eats in a day. Nutritionist Rachel Paul shares the details of what her meals in one particular day on Instagram look like. "Remember, people have different calorie and nutrition needs - what I eat has nothing to do with what your body needs," she clarifies in the caption of her post.

Also read:5 Go-To Tips To Lose Festive Weight Gain

Paul shares the following examples of her meals in a day:

Also read:What Is The Best Time To Eat Dinner To Avoid Weight Gain? Here's The Answer Revealed

Speaking of the timing of meals, Paul has says that she eats her breakfast when she's hungry, and not necessarily when its "breakfast time". This is something that you can follow with your meals. Eat your meals when you feel hungry, and not necessarily when you are supposed to have it.

Explaining her choice of lunch and dinner, she goes with the formula of two cups vegetables, four to five ounces of protein sources, and 100 to 200 calories of fat sources.

Eat healthy snacks, ideally the ones which provide you with protein and fat, like nuts and seed. Also, Paul eats a dessert every day. Now that is something interesting!

Practicing portion control and eat homemade food as much as you can, if you want to lose weight, and/or maintain your current weight.

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Also read:Do You Eat Early Dinners? Beat Hunger Pangs With These Healthy Snacks You Can Munch On Before Bedtime

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

Originally posted here:
Weight Loss Diet: This Is What A Nutritionist Eats In A Day To Maintain Her Weight - Doctor NDTV

Losing weight has never been easy, but the task becomes even more challenging when the temperature takes a sharp dip. The cold weather influences our weight loss process in many ways- we become less active, we drink less water, we turn more towards processed foods for comfort and our body gets less vitamin D due to decreased sunlight. All these factors together slow down the metabolism, making it tougher for our body to shed kilos and maintain a healthy weight. Many people even tend to gain weight during winter, which in general terms is known as winter weight.

What you need to do is shift your weight loss strategy as per the change in weather. Making some positive changes in your daily routine and diet, keeping the cold weather in mind can help your stay on track and shed kilos. Here are 5 key rules to lose weight in winters.

See the article here:
Weight loss: 5 essential rules to lose more fat in winters - Times of India

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