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New Delhi, June 20

Are you tired by the time you reach the top of the stairs? Have you been ill or hospitalised and lost weight recently? Are you walking slower than normal? These can all be signs of muscle loss, and it's more common than you might think. Advanced muscle loss, or sarcopenia, affects one in three adults aged 50 and older.

"You have more than 600 muscles in your body, which account for up to 40 per cent of your body weight - that's almost half of you," explains Dr Ganesh Kadhe, Associate Director Medical and Scientific Affairs at Abbott Nutrition, adding "While ageing is natural, losing too much muscle is not and can directly impact your mobility, strength and energy levels, immune system, and even organ function." Because muscles are intrinsically linked to so many systems, research published in 'The Journal of Post- Acute and Long-Term Care Medicine' argues that a person's muscle mass is a far better predictor of health than BMI, or body mass index.

What are the risks of losing too much muscle? While advanced muscle loss is common in older adults or with some chronic diseases, it's also an alert that your health may be at risk: Falls: Falls and fractures are the leading cause of injury and death among older adults.

1 Mobility: Loss of strength can limit mobility and result in loss of independence.

2 Weight: Muscle mass is the single-greatest determiner of metabolic rate, or how many calories you burn per day.

Heart Health: Your heart is a muscle and muscle loss can impact cardiovascular health.

Insulin Resistance: Muscles use blood glucose, or sugar, for fuel. Muscle loss may increase the risk of insulin resistance.

Hospital complications: Patients with low muscle are prone to pressure injury, infection and are often unable to complete physically demanding treatments like chemotherapy.

Breathing problems: For people with respiratory issues, muscle loss can lead to additional complications.

Life expectancy: A higher muscle to fat ratio has been linked to greater longevity in older adults.

Simple diet and exercise strategies to stay active and strong - so you can do the things you love.

IANS

Originally posted here:
Losing muscle? 8 ways it may impact your health - The Tribune India

The surging COVID-19 (Coronavirus) is anticipated to have a long-term impact on the Weight Management market. Hence, companies in the Weight Management market are increasing efforts to get a hands-on for the resources they can capitalize on to minimize the impending consequences of COVID-19. Companies can now avail our recently published reports with comprehensive analysis on COVID-19 and its impact on the global market.

Assessment of the Global Weight Management Market

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As per the report prepared by analysts of Market Research Reports Search Engine (MRRSE), the value of the Weight Management market was predicted to reach ~US$ XX in 20XX and attain a market value of ~US$ XX by the end of 20XX. Further, the study reveals that the market is slated to grow at a robust CAGR of XX% during the forecast period.

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The market study aims to provide a competitive edge over other players in the Weight Management market:

The report splits the global Weight Management market into different market segments such as:

The region-wise segmentation offers critical information such as the market share, revenue analysis, and market attractiveness of each region.

Companies mentioned in the research report

Key players in the global weight management market profiled in the report include Fortis Healthcare Limited, VLCC Group, Apollo Hospitals, Watchers International, ELIXIA Nordic ASA, SlimFast, Wockhardt Hospitals, and others.

Global Weight Management Market by Segment

Global Weight Management Market by Service

Major geographies analyzed under this research report are:

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Go here to see the original:
Future of Weight Management Reviewed in a New Study Medic Report - Medic Insider

Bagsvrd, Denmark, 18 June 2020 Novo Nordisk today announced the headline results from two clinical trials with a novel once-weekly subcutaneous amylin analogue (AM833), a phase 2 monotherapy trial and a phase 1 combination trial of AM833 and once-weekly subcutaneous semaglutide 2.4 mg.

AM833 phase 2 monotherapy trial

The 26-week blinded phase 2 monotherapy trial with AM833 investigated safety, tolerability and efficacy for weight management in 706 people with obesity or overweight with at least one weight-related comorbidity. The patients were randomised to treatment with five different weekly doses of AM833 (0.3 mg, 0.6 mg, 1.2 mg, 2.4 mg, 4.5 mg), liraglutide 3.0 mg or placebo. Approximately 100 people were included in each treatment arm. All treatments were administered in combination with lifestyle intervention therapy. The mean baseline body weight in the trial was 107.4 kg.

The trial reached its primary endpoint by demonstrating a weight loss of 10.8% at week 26 with AM833 at the 4.5 mg dose, compared to a weight loss of 3.0 % with placebo1. The treatment difference was statistically significant. AM833 appeared to have a safe and well-tolerated profile.

AM833 and semaglutide phase 1 combination trial

The 20-week multiple ascending dose phase 1 trial investigated safety, tolerability, pharmacokinetics and weight loss potential of AM833 administrated in combination with semaglutide 2.4 mg in 80 people with obesity or overweight.

After 20 weeks of treatment, participants receiving the highest dose lost an average of 17.1% body weight from a mean baseline body weight of 95.1 kg (secondary end-point)1.

The trial investigated the number of treatment-emergent adverse events (primary end-point) and AM833 was well-tolerated, with the most common adverse events being gastrointestinal disorders including nausea and vomiting, the majority being non-serious and mild or moderate in severity. The level of gastrointestinal disorders observed for the combination of AM833 and semaglutide in the trial was comparable to what is generally seen for glucagon-like peptides-1 (GLP-1) in monotherapy.

"We are encouraged by these impressive results and we look forward to further assessing the efficacy and safety of AM833, said Mads Krogsgaard Thomsen, executive vice president and chief science officer of Novo Nordisk. The phase 1 and 2 data with AM833 for weight management, especially the combination with semaglutide, further strengthen Novo Nordisks obesity pipeline and hold potential to close the gap between pharmacotherapy and bariatric surgery said Mads Krogsgaard Thomsen.

About obesity and AM833 for weight management

Obesity is a chronic disease that requires long-term management. It is associated with many serious health consequences and decreased life expectancy. Obesity-related complications are numerous and include type 2 diabetes, heart disease, obstructive sleep apnoea, chronic kidney disease, non-alcoholic fatty liver disease and cancer.

AM833 is being investigated by Novo Nordisk for weight management in people with obesity and overweight with at least one weight-related comorbidity. AM833 is an acylated long-acting analogue of the human amylin hormone that induces weight loss by reducing energy intake.

About sc semaglutide 2.4 mg for weight management

Once-weekly sc semaglutide 2.4 mg is being investigated by Novo Nordisk as a treatment for adults with obesity. Semaglutide is an analogue of the human GLP-1 hormone. It induces weight loss by reducing hunger, increasing feelings of fullness and thereby helping people eat less and reduce their calorie intake.

Novo Nordisk is a leading global healthcare company, founded in 1923 and headquartered in Denmark. Our purpose is to drive change to defeat diabetes and other serious chronic diseases such as obesity and rare blood and endocrine disorders. We do so by pioneering scientific breakthroughs, expanding access to our medicines and working to prevent and ultimately cure disease. Novo Nordisk employs about 43,100 people in 80 countries and markets its products in around 170 countries. Novo Nordisk's B shares are listed on Nasdaq Copenhagen (Novo-B). Its ADRs are listed on the New York Stock Exchange (NVO). For more information, visit novonordisk.com, Facebook, Twitter, LinkedIn, YouTube.

Further information

Company announcement No 40 / 2020

1 Based on trial product estimand: treatment effect if all people adhered to treatment and did not initiate other anti-obesity therapies

Read the original:
Novo Nordisk successfully completes AM833 phase 2 trial and phase 1 combination trial with AM833 and semaglutide in obesity - GlobeNewswire

SAN DIEGO, June 19, 2020 (GLOBE NEWSWIRE) -- Obalon Therapeutics, Inc. (Nasdaq: OBLN), a weight loss solutions company with the first and only FDA-approved swallowable, gas-filled intragastric balloon system for the treatment of obesity,today announced its financial results for the first quarter ended March 31, 2020 and provided a business update.

Financial results for the first quarter of 2020

Revenue for the first quarter of 2020 was $0.8 million, compared to $1.8 million for the first quarter of 2019. Net loss for the first quarter of 2020 was $5.3 million, compared to $8.3 million for the first quarter of 2019. Net loss per share for the first quarter of 2020 was $0.68, compared to $3.59 for the first quarter of 2019.

Cost of revenue was $0.5 million for the first quarter of 2020, down from $1.2 million for the first quarter of 2019. Gross profit for the first quarter of 2020 was $0.2 million, down from $0.5 million for the first quarter of 2019.

Research and development expense for the first quarter of 2020 totaled $1.3 million, down from $2.4 million for the first quarter of 2019. Selling, general and administrative expense decreased to $3.9 million for the first quarter of 2020, compared to $6.2 million for the first quarter of 2019.

Operating loss for the first quarter of 2020 was $4.9 million, down from a loss of $8.1 million for the first quarter of 2020.

In the first quarter ended March 31, 2020, the Company did not record any asset impairment charges, but it would expect to record certain long-lived asset and inventory impairment charges in the second quarter ended June 30, 2020 related to its decision to move away from the retail treatment center model. The Company estimates the second quarter impairment charge to be in a range between $0.8 million and $1.4 million.

As of March 31, 2020, the Company had cash and cash equivalents of $8.9 million and no debt. The Company believes its cash and cash equivalents as of March 31, 2020 are sufficient to fund its operations only through the end of 2020. If the Company is not able to raise additional capital to meet its needs, it will not be able to support any ongoing operations and may not be able to settle all of its liabilities. The Company has actively reviewed financial and strategic alternatives, including debt and equity financing, whole or partial sale of the company and a reverse merger in order to meet its capital needs and financial obligations, and to date it has been unable to identify a viable alternative for capital raising.

Business update

On June 16, 2020, the Company and certain of its executive officers reached a settlement with the plaintiffs in its ongoing securities class action litigation, and they intend to submit a final settlement agreement for court approval. The settlement provides that the defendants continue to deny the allegations and claims asserted by the plaintiffs, and are entering into the settlement solely to eliminate the burden and expense of further litigation. The Company expects that any amounts due as part of the settlement will be covered by the Companys insurance policies.

In March 2020, the Company announced that the overall uncertainty, the restriction on elective procedures and the specific directives issued by the Governor of California as a result of COVID-19 had a significant impact on its business. As a result, the Company halted sales to new patients in its company-branded retail treatment centers, terminated expansion plans for additional retail centers and subsequently closed the two retail treatment centers it had opened. The Company also halted manufacturing operations and has not filled orders to U.S. customers or its former international distributor since that time.

Given those impacts and the significant concern about an economic recovery that would allow consumers to feel confident enough to spend on a cash-pay procedure like the Obalon Balloon System, the Company does not currently plan to re-open its retail treatment centers, re-initiate its retail treatment center expansion plans, or plan to ship orders to U.S. customers or its former international distributor. As a result, the Company would not expect to report any meaningful revenue for the foreseeable future.

The Company continues to believe the Obalon Balloon System can provide significant benefits to patients and value to the healthcare system. However, treatment with the Obalon Balloon System is not currently covered by any kind of private or public health insurance. The Company believes this has contributed to slow commercial adoption of the product and the procedure, as physicians are not reimbursed for treating patients with the Obalon therapy and patients must pay solely out of pocket for the Obalon Balloon System and the procedure. With that in mind, the Company is initiating efforts to explore obtaining third-party payor reimbursement and coverage for the Obalon Balloon System. The Company believes that reimbursement and coverage for the Obalon Balloon System could significantly expand its market opportunity. There are more than 70 million adults in the United States who are obese and over 11 million adults in the United States who have Type 2 diabetes and are obese. Moreover, the COVID-19 pandemic has further highlighted the personal health and economics costs of the obesity epidemic in the United States. Recently published data suggest that next to age, the underlying health conditions of obesity and obesity-related health conditions (hypertension and diabetes) are the greatest predictors of COVID-19 hospitalizations and death. The Company believes the Obalon Balloon System could help reduce third-party payors costs and improve patient care, and the Company intends to explore how additional data may be collected to demonstrate the economic and clinical evidence necessary to secure reimbursement. However, obtaining reimbursement is never certain and can take many years to achieve, and if achieved, may not be determinative of the Companys success. If the Companys initial efforts with payors begin to bear success, it would expect to need to raise additional capital to support those efforts.

To enable it to pursue this reimbursement strategy, the Company is taking further steps to significantly reduce expenses in an effort to extend its cash runway. The Company has significantly reduced the organization to only essential personnel and expects that, after a transition, only two full-time employees will remain: Andy Rasdal, the current Executive Chairman of the Board, who effective as of the close of business on the date of this quarterly report will reassume the role of CEO, and Nooshin Hussainy, who will remain Chief Financial Officer. During this time the Company also plans to continue to seek strategic alternatives that may be in the best interests of its stockholders, while it explores establishing third party coverage and reimbursement for the Obalon Balloon System. If the Company is unsuccessful in either of these two endeavors over the next several months, there is a high likelihood it may need to sell all or portions of its business, liquidate all or some of its assets or seek bankruptcy protection, any of which could result in a significant decrease in value for all stakeholders. If the Company determines to proceed with a plan to establish reimbursement coverage for its products, it will need additional capital to fund operations beyond the end of 2020 and there is no assurance that such capital will be available on acceptable terms or at all.

About Obalon Therapeutics, Inc.

Obalon Therapeutics, Inc. (Nasdaq: OBLN) is a San Diego-based company focused on developing and commercializing novel technologies for weight loss. For more information, please visithttp://www.obalon.com.

Cautionary Statement Regarding Forward Looking Statements

This press release contains forward-looking statements that are not purely historical regarding Obalons or its managements intentions, beliefs, expectations and strategies for the future, including those related to new products and their potential benefits. All forward-looking statements and reasons why results might differ included in this press release are made as of the date of this release, based on information currently available to Obalon, deal with future events, are subject to various risks and uncertainties, and actual results could differ materially from those anticipated in those forward looking statements. The risks and uncertainties that may cause actual results to differ materially from Obalons current expectations are more fully described in Obalons annual report on Form 10-K for the period ended December 31, 2019, periodic report on Form 10-Q for the period ended March 31, 2020 and its other reports, each as filed with the Securities and Exchange Commission. Except as required by law, Obalon assumes no obligation to update any such forward-looking statement after the date of this report or to conform these forward-looking statements to actual results.

OBALON THERAPEUTICS, INC.CONDENSED CONSOLIDATED STATEMENTS OF OPERATIONS AND COMPREHENSIVE LOSS(in thousands, except shares and per share data)

OBALON THERAPEUTICS, INC.CONDENSED CONSOLIDATED BALANCE SHEETS(in thousands, except shares and par value data)

OBALON THERAPEUTICS, INC.CONDENSED CONSOLIDATED STATEMENTS OF CASH FLOWS(in thousands)

For Obalon Therapeutics, Inc.

Investor Contact:Bill PlovanicPresident and Chief Executive OfficerObalon Therapeutics, Inc.Office: +1 760 607 5103wplovanic@obalon.com

Link:
Obalon Announces First Quarter 2020 Financial Results and Business Update - GlobeNewswire

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Celery juice is rich in nutrients that may have many health benefits.

However, it has become controversial because some people assert that it can cure conditions like cancer, obesity, thyroid issues, and acne.

As such, you may wonder which claims are dubious and which are backed by science.

This article tells you all you need to know about celery juice, including its nutrients, benefits, and downsides.

Because most of its plant fiber has been removed, celery juice packs more nutrients per serving than celery stalks.

Just 1 cup (240 mL) of celery juice provides (1):

Its also rich in many other nutrients, such as zinc, copper, folate, biotin, other B vitamins, and numerous antioxidants (2).

Celery juice is an excellent source of many nutrients, including calcium, potassium, and vitamins A, C, and K.

Celery juice may provide several benefits when consumed as a part of a healthy diet.

Celery juice consists mostly of water and may help you stay hydrated.

Staying hydrated is vital for your body, but many people dont get enough fluids per day. Proper hydration helps manage blood pressure, body temperature, brain function, nutrient delivery, waste excretion, and kidney health (3).

Celery juice is a healthier option than sugary beverages.

A single cup (240 mL) provides just 5 grams of sugar, which is naturally occurring (1).

Sugar-sweetened beverages like soda, energy drinks, and specialty coffees account for up to 50% of added sugar in the U.S. diet and can add an extra 500 calories per day to your total calorie intake (4, 5, 6).

Therefore, choosing low sugar beverages like celery juice may dramatically cut your overall sugar and calorie intake.

Celery juice is high in various plant compounds called phytonutrients, which may reduce inflammation (7).

These compounds act as antioxidants, which help lower oxidative stress. Oxidative stress occurs when unstable molecules called free radicals accumulate in your body (7, 8, 9).

Antioxidant-rich diets are linked to lower rates of chronic ailments, including heart disease, diabetes, obesity, and certain cancers. They may boost skin health as well (10, 11, 12, 13).

Celery juice packs antioxidants that may help lower inflammation in your body. Moreover, its very hydrating and low in sugar, making it a great alternative to sugary beverages.

Though celery juice cleanses are a popular health trend, you should be skeptical of their claims most of which are overblown and arent based on sound science.

Celery juice has soared in popularity due in part to Anthony William, a self-proclaimed health expert with no formal background in nutrition or medicine.

William and others claim that celery juice is a cure-all that heals chronic illnesses due to its undiscovered cluster salts that kill off harmful bacteria in your gut.

However, no evidence supports the existence of these salts.

Moreover, theres only limited research into celery juices effects on acne, diabetes, liver disease, and weight loss (14, 15).

Finally, celery juice does not detoxify your body. Your body has its own natural detoxification system that includes the liver, kidneys, intestines, and lungs (14, 16, 17, 18).

While some people may experience health benefits when they follow a celery juice cleanse, this is likely due to broader lifestyle changes like limiting processed foods or exercising regularly.

To follow the celery juice diet, youre meant to drink 16 ounces (475 mL) of celery juice each morning on an empty stomach and 2432 ounces (710945 mL) if you have a chronic disease.

You then resume a healthy diet for the rest of the day, though specifics arent mentioned. Many people treat the diet as a 10-day cleanse while others follow it long term.

Yet, cleanses and fad diets tend to promote excessive calorie restriction, which can lead to dangerous weight loss, nutrient deficiencies, and hunger (14, 15, 19).

Research also associates juice cleanses with disordered eating and a negative relationship with food (20).

Many claims behind celery juice, such as the idea that it detoxes your body, arent supported by science. Moreover, juice cleanses run the risk of excessive calorie restriction, nutrient deficiencies, and other dangers.

Though celery juice can be nutritious, it carries a handful of downsides.

A single cup (240 mL) of celery juice contains around 215 mg of sodium (1).

As most healthy individuals should limit their daily sodium intake to no more than 2,300 mg, a glass or two of celery juice can contribute significantly to this total (21).

Moreover, the celery juice diet may raise your sodium intake dangerously because it recommends a large amount of juice each day.

In particular, people on salt-restricted diets may wish to avoid celery juice.

Most celery juice is strained to remove its fiber.

Though straining may result in more nutrients per cup (240 ml), fiber is a healthy nutrient that helps keep you full. Without it, your body digests the juice quickly, which may lead you to feel hungry shortly thereafter (22).

For example, replacing a nutritious, fiber-rich breakfast with celery juice may encourage you to eat more calories later in the day.

Additionally, fiber has many health benefits, such as weight maintenance, gut health, and lower cholesterol and blood sugar levels (23).

If you want to ensure proper fiber intake, whole celery stalks are a better bet.

Celery juices low fiber content may increase your hunger and calorie intake, and its high sodium levels are something to watch out for.

If you want to add celery juice to your diet, its easy to make it at home.

Using a juicer is the easiest way to make celery juice. Simply wash 34 celery stalks and run them through the juicer.

If you dont have a juicer, cut 34 washed celery stalks and blend them until smooth. Place a strainer or mesh cloth over a wide-rimmed jug, pour the liquid into the strainer, and press down to extract all the juice.

For a bit of zest and flavor, try adding green apple, fresh ginger, or lemon juice to your drink.

You can also buy celery juice from your local grocery store, but try to avoid those with added sugar or flavorings.

Shop for celery juice online.

Its best to drink this juice alongside a meal full of fiber, healthy fats, and protein to keep your body full and satisfied.

You can make celery juice at home using a blender or juicer. To boost the flavor and nutrient content, add green apple, ginger, or lemon juice.

Celery juice is low in sugar and packed with potassium and vitamins A, C, and K. This popular drink may reduce inflammation and boost hydration, among other benefits.

However, you shouldnt use celery juice to detox your body, as cleanses put you at risk of dangerous calorie restriction and nutrient deficiencies. Furthermore, claims that this juice heals certain diseases are unfounded and not backed by science.

If youre interested in celery juice, be sure to drink it as part of a healthy diet.

Excerpt from:
Celery Juice: Benefits, Cleanse, and Recipe - Healthline

Stomach bloating is a telltale sign that your gut health has gone awry. It is usually the result of excessive wind building up in your gastrointestinal tract (GI), a series of hollow organs joined in a long, twisting tube from the mouth to the anus. With nowhere for the wind to exit, the tummy naturally inflates to free up some extra capacity.

Certain foods, such as beans and onions, are known to cause wind so cutting out these culprits should help to reduce bloating.

If the problem persists, a more methodical dietary approach may be required.

Fortunately, researchers from University of Copenhagen have investigated the diets that are most beneficial for gut health and have discovered a winning formula.

According to an intervention study of healthy Danish adults published in Nature Communications, a low-gluten but fibre-rich diet changes the community of gut bacteria and decreases gastrointestinal discomfort such as bloating and is linked to a modest weight loss.

READ MORE:Stomach bloating: Drinking this tea could beat the bloat says dietician

The changes in intestinal comfort and body weight relate to changes in gut bacteria composition and function.

"We demonstrate that, in comparison with a high-gluten diet, a low-gluten, fibre-rich diet induces changes in the structure and function of the complex intestinal ecosystem of bacteria, reduces hydrogen exhalation, and leads to improvements in self-reported bloating," explained Professor Oluf Pedersen, Novo Nordisk Foundation Center for Basic Metabolic Research at University of Copenhagen.

He continued: "Moreover, we observed a modest weight loss, likely due to increased body combustion triggered by the altered gut bacterial functions."

The researchers undertook a randomised, controlled, cross-over trial involving 60 middle-aged healthy Danish adults with two eight week interventions comparing a low-gluten diet (two grams of gluten per day) and a high-gluten diet (18 grams of gluten per day), separated by a washout period of at least six weeks with habitual diet (12 grams gluten per day).

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The two diets were balanced in number of calories and nutrients including the same amount of dietary fibres. However, the composition of fibres differed markedly between the two diets.

Based on their observations of altered food fermentation patterns of the gut bacteria, the researchers conclude that the effects of low-gluten dieting in healthy people may not be primarily due to reduced intake of gluten itself but rather to a change in dietary fibre composition by reducing fibres from wheat and rye and replacing them with fibres from vegetables, brown rice, corn, oat and quinoa.

The results are not surprising. As the NHS points out, the most culprits of bloating are wheat or gluten and dairy products.

Some people may have a specific intolerance towards gluten.

According to the NHS, food intolerance can lead to bloating when:

A useful way to identify whether you have a food intolerance is to keep a food diary.

The NHS says to note everything that you eat and drink and when bloating troubles you most.

"But do not get rid of food groups long-term without advice from your GP," warns the health body.

If you notice your bloating is a direct response to eating bread, try an elimination diet, says Isabel Skypala PhD, specialist allergy dietitian at the Royal Brompton and Harefield NHS Foundation Trust.

This is where you completely cut out wheat from your diet for four weeks, then gradually bring it back in to see if symptoms reappear.

"When you bring wheat-based foods back in, I recommend trying Weetabix or pasta first for a few days before starting on bread," said Dr Skypala.

She added: "It's better to start with wheat in a more pure form, as bread has so many other ingredients."

Read the original here:
Stomach bloating: The diet proven to reduce bloating and boost gut health - what to eat - Express

What you do after your workout is an important part of yielding results, such as muscle gain and weight loss, while reducing muscle soreness. A post-workout routine also helps to maintain optimum energy levels as you restore your vitality, making it easier to stick to your fitness plan.

This article explores the steps to take after a workout to maximize your results. Read on to learn how you can design an effective plan to start the recovery process after you exercise.

Rehydration is essential, especially if youve exercised intensely or broken a sweat. Replenishing your fluid levels improves muscle flexibility, builds strength, and prevents muscle soreness.

Drink at least 16 ounces of water or healthy drinks, such as coconut water, green or black tea, and chocolate milk. Or you can choose a low-sugar sports drink. These drinks contain electrolytes, such as potassium and sodium, that can prevent and relieve muscle cramping.

Avoid overly sugary, caffeinated, and alcoholic drinks, which may cause dehydration.

Plan to eat a healthy snack or meal within 45 minutes of completing your workout. This will help replenish muscle energy stores and start the recovery process. Eat foods that contain carbohydrates and protein.

Carbs help to restore glycogen levels so you can recharge your energy levels. Protein aids in muscle recovery and provides amino acids that help to repair and rebuild muscles.

While your muscles need time to recover after an intense workout, you can still do light exercise on recovery days, such as walking, swimming, or yoga. Engaging in active recovery may help to prevent lactic acid buildup, remove toxins, and boost circulation. Varying your workouts can also help you target different muscle groups and use your muscles in different ways.

Always finish your workout with a cooldown, which allows your heart rate to gradually return to its normal rate. It also helps to stop blood pooling in the lower extremities, which may make you feel lightheaded or dizzy.

A proper cooldown can also help to relieve stress, prevent muscle soreness, and prevent injury. Consider wrapping it up with a 5-minute savasana to promote overall wellbeing.

To repair and rebuild muscle, choose meals that contain healthy carbohydrates and high-quality proteins. Protein options that help to build muscle include:

Carbs help your muscles to recover while proteins support muscle growth. Carbohydrates to eat after a workout include:

You can enrich your diet with a protein shake or supplements. Supplements that support muscle growth include:

Eat regularly and avoid skipping meals, which may hinder the benefits of your workout by causing muscle loss. Building muscle helps to speed up your metabolism, which helps with weight loss.

To burn fat, select foods that promote weight loss. This includes low-fat dairy products, hot peppers, and whole grains. Protein options include fish high in omega-3 fatty acids, such as salmon, mackerel, and tuna. Or opt for lean meats such as turkey, pork tenderloin, or chicken breast.

Include a stretching routine after your workout while your muscles are still warm. This helps to elongate muscles, relieve tension, and enhance flexibility. Stretching also helps prevent muscle soreness, relieve tension, and increase your range of motion. This improves mobility, promotes good posture, and enhances muscle relaxation.

Take a cool or cold shower to encourage healing, prevent inflammation, and ease muscular tension. You can even try out an ice bath, which may relieve muscle soreness and inflammation. It may also help you to experience a night of peaceful slumber.

Other options to alleviate or prevent sore muscles include taking an Epsom salt bath, having a massage, or foam rolling. If you feel tired, experience pain, or have any type of injury, rest completely until you feel better.

Strike a balance with your food choices. Make sure you fuel your body without taking in too many calories. Its not necessary to deprive yourself of anything. Avoid skimping on calories or cutting out meals altogether. Its also important to stay away from eating too much or getting your calories from unhealthy, processed foods.

Resist the urge to overexert yourself by pushing yourself too quickly or past your current level. This can lead to strains and injuries. It can also cause nausea, especially if you do an intense, bouncy, or heated workout. Or if you end your workout abruptly.

Restricting your breath or forgetting to breathe during and after exercise can lead to dizziness or lightheadedness. This is due to a lack of oxygen to the brain. Practice deep breathing exercises at rest before incorporating them into your workouts. This will help to develop healthy breathing patterns and breath awareness.

To get the most benefits from your workout, its important to honor and nourish your body by following a post-workout routine and nutrition plan. This allows you to stay healthy physically and mentally. If you dont follow a post-workout routine, you run the risk of injury or burnout. Plus, it may be more difficult for you to stick to an exercise plan or have the energy to complete your daily tasks.

You may occasionally deviate from your post-fitness routine due to lack of time or other commitments, but overall you should follow the appropriate steps as often as possible.

Its also vital that you listen to your body and take a break if you are feeling ill, tired, or in pain after you exercise. To perform at your optimum level that next time you work out, you must ensure your body is restored and revitalized. This allows your body to function at its maximum capacity, making it easier to go about your daily activities with greater ease.

Youll feel better physically and improve your overall wellbeing, which can have a positive effect on all areas of your life.

Consider working with a trainer if you are new to fitness or have underlying health conditions, including injuries. A fitness pro can create an individual program thats tailored to your needs and goals. Theyll also show you the path to take post-workout. As you progress, a trainer can make adjustments to your routine so you can continue to improve.

A dietician can assess your individual needs by looking at your current eating habits, workout routine, and intended outcomes. They will design an optimal eating plan that complements your fitness program, dietary restrictions, or health concerns. Checking in with a dietician can also help you to feel motivated and supported as you work toward long-term improvements.

You must utilize the recovery process after a workout to gain the most benefits and give your muscles a chance to heal. In addition to these suggested steps, get plenty of sleep, which will help to boost your performance and the recovery process. Give yourself the chance to fully rest anytime you feel you need it.

Create a post-workout recovery routine that allows you to safely restore energy levels and rebuild muscles. If you find yourself being either too laissez-faire or rigid about your post-workout routine, adjust accordingly.

Read the original post:
What to Do After Working Out: 11 Tips to Try Post-Workout - Healthline

By: Lifestyle Desk | New Delhi | Published: June 17, 2020 2:10:23 pm Here is the list of foods that can be incorporated in your routine which will help in the process of weight loss and keep you fit.

The pandemic has forced us to stay indoors for a few months now and as we work from home and balance household chores, we have tried to adopt routines that avoid burnout. Young adults may experience irregular sleeping patterns as they work, study or indulge in leisure activities online. To aid the process of fat-burning or utilisation of stored fat, foods that help in increasing metabolism should be included in your daily diet. Here is the list of foods that can help you stay fit.

Green leafy vegetables As one is aware, green leafy vegetables are a storehouse of nutrients. Another compound found in these miraculous leaves is Thylakoids. These are essentially small pouches located in the chloroplasts of green leaves that can reduce hunger, increase satiety and reduce craving for unhealthy food. Give your greens a good churn in a mixer to release thylakoids. Thus, juice of greens like spinach, pudina, coriander leaves early in the morning may curb cravings throughout the day.

Vegetable juice -Vegetables play a primary role in weight loss. For example, bottle gourd and cucumber juice have high water and fibre content which can keep you full and reduce unnecessary snacking. Add pudina juice or lemon juice for vitamin C and flavour.

Green Tea A perfect morning drink, the presence of antioxidants like Catechin increases the metabolic rate. Additionally, the presence of caffeine, along with catechins, has a small but positive impact on weight loss programmes. That being said, you must ensure to consume just two to three cups per day, as too much of something is also not good.

Legumes These are the much needed vegetarian sources of protein. They are also a good source of fibre, have a low glycaemic index, increase satiety and prevent overeating. Sprouted and boiled legumes are easily digestible and can be combined with breakfast. Indian cuisines like Usli, Sundal, Matki, Chana, etc, are mouth-watering preparations where these legumes are sprouted, boiled and seasoned. All these options can aid in weight loss but there is no single superfood that causes magic. It is always a combination of diet and exercise that provides long-term sustainable weight loss and maintenance.

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Include these in your diet for a healthy weight loss journey - The Indian Express

New data released today from the Diabetes Prevention Program Outcomes Study (DPPOS) shows that in over 2000 patients followed for an average of 22 years, lifestyle programs and treatment with metformin continues to prevent the development of type 2 diabetes (T2D) in at risk populations.

The results, New Data on Clinical Outcomes from the Diabetes Prevention Program Outcomes Study (DPPOS), were presented today at the American Diabetes Associations (ADAs) 80th Virtual Scientific Sessions.

The DPPOS is the long-term follow-up of the Diabetes Prevention Program (DPP), a multicenter trial conducted from 1996 to 2001 that established the success of either an intensive lifestyle program or treatment with metformin to prevent or delay the development of T2D in individuals who were considered at high risk for developing the disease. The DPP demonstrated lifestyle intervention, aimed at achieving weight loss, and metformin treatment reduced the risk of T2D development by 58% and 31%, respectively, compared to placebo after an average of three years. Metformin, one of the most commonly used medications worldwide for the treatment of T2D, is currently not labeled by the FDA for prevention purposes, although it is approved in other countries.

88% of the original 3,234 DPP participants enrolled in the DPPOS, including the DPP participants who had developed T2D and those who still had not developed diabetes. Currently, after an average of 22 years of study, 75% of the participants who enrolled in the DPP who are still alive have continued to be evaluated. The mean age of the participants is now 72 years.

The newest results indicate that prevention effects in the original lifestyle group and metformin treatment group remain 22 years after the start of the study with a 25% and 18% reduced risk of diabetes development, respectively, compared with the original placebo group.

The DPP/DPPOS is the longest duration and largest prevention study that continues to actively follow its participants, said DPPOS chair David M. Nathan, MD, director of the Clinical Research Center and Diabetes Center at Massachusetts General Hospital and professor of medicine at Harvard Medical School. The current results indicate that prevention of type 2 diabetes is possible and has important clinical benefits. The long-term benefits of the two DPP interventions on diabetes development, still present many years after they were started, are a testament to the power of these interventions and reinforce their importance in the reduction of diabetes.

The participants who did not develop diabetes had a significant (57% and 37%) lower risk of developing early changes of eye and kidney disease, respectively, and a 39% lower risk of major cardiovascular disease endpoints, such as heart attacks and stroke.

There was no significant benefit in heart disease or the development of kidney disease or diabetic retinopathy with either of the individual interventionsmetformin or the lifestyle intervention.However, stroke and cardiovascular events were reduced in the subgroup of people who started the study before age 45, and there was a non-significant (12%) lower risk of cancer in the Metformin group compared with the placebo group. The intensive lifestyle intervention group also had a long-term reduction in the development of frailty.

There was a modest increase in kidney disease with metformin, which appeared only in the oldest group of participants.

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Diabetes Study Shows Lifestyle Interventions and Metformin Continue to Prevent Type 2 Diabetes After 2 Decades - Endocrinology Network

Weight fluctuations are 100% normal and not always in your control. Depending on your macro intake, workouts, stress, sleep, hormones, etc. water retention can cause some drastic swings in your bodyweight.

Not to mention, if youre gaining muscle and losing fat at the same time, the scale wont budge even if your pants are fitting looser. So instead of living and dying by the scale, measure your progress in other ways.

The best way to tell if your hard work is paying off is by getting a body fat analysis done. This will show you exactly how much fat youve lost and how well your workouts are supporting lean muscle mass helping you look more toned in the end.

Other ways to measure progress include paying attention to how you feel, how your clothes are fitting, how your workouts are going, and daily progress photos.

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10 Things You Need to Know When Starting a New Diet - Muscle & Fitness

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