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It seems like everybody is experimenting with elimination diets these days. From gluten-free to no-carb options, the dairy-free diet is another eating pattern where it can be difficult to separate fact from fad.

Yet scientific evidence suggests dairy can cause adverse health effects like inflammation especially if you have a sensitivity or intolerance. Not to mention, its been linked to acne and digestive issues too.

So is going dairy-free just another flash in the pan or a genuine development in the field of nutrition? Well cover everything you need to know about following a dairy-free diet, from potential benefits to deficiencies you may need to consider.Our guide to the best milk alternative also weighs up your options if you are doing dairy-free.

However, it is still important to consult a healthcare professional about specific dietary choices for you, especially if you are thinking of eliminating an entire food group from your diet.

Simply put, a dairy-free diet is one in which you dont consume dairy products of any kind, from any animal not just cows. This means no milk, cheese, cream, and no dairy ingredients in any of the food you consume. People who follow a dairy-free diet can usually still eat eggs, unless another principle of their diet or lifestyle warrants otherwise.

Brooke Jacob, a registered dietitian and program manager with ChristianaCare (opens in new tab), says that there may be some benefits to going dairy free, but these depend on what dairy products you consume. You increase your risk of heart disease if you consume high-fat dairy products, such as whole fat cheeses, yogurts, ice-cream, butter and cream, due to their saturated fat content.

Low-fat dairy products are a good source of vitamin D and calcium, she says. Certainly, for people who do not tolerate dairy products, avoiding dairy would be ideal.

Brooke Jacob is a registered dietitian at ChristianaCare. She holds a Bachelor of Science in Applied Nutrition from the University of Delaware and a Master's in Health Promotion.

In addition to improved gut health and decreased risk of heart disease, cutting cows milk from your diet may also help to clear up acne, according to the American Academy of Dermatology Association (opens in new tab). Cutting dairy has also been shown to improve digestion and reduce inflammation in some people. This is because dairy contains a naturally-occuring sugar called lactose which requires an enzyme called lactase to break down. People with lactose intolerance dont produce enough of this enzyme to break lactose down, which is what causes bloating and indigestion.

However, when it comes to the question of inflammation there are mixed opinions. Jacob says: It has not been proven that dairy products contribute to inflammation. However, you may be at greater risk for heart disease if you consume a diet that includes higher-fat dairy products, due to the increased intake of saturated fats.

While there is speculation that a dairy-free diet is helpful for people with polycystic ovary syndrome or rheumatoid arthritis, more consistent research is needed before making that claim. People who feel that dairy may be a cause of their inflammation or poor health should consider conducting an elimination diet and, over a period, remove dairy products. They can subsequently and slowly reintroduce low fat, heart healthy dairy products to see if their symptoms resurface after eliminating dairy foods.

While there are legitimate reasons for cutting things out, its important to make sure youre getting enough nutrients if you decide to eliminate an entire food group from your diet.

When following a dairy-free diet, you should look for additional calcium sources to meet your daily calcium needs, says Jacob. Dairy products also provide high-quality protein. Many non-dairy milk alternatives, depending on the source, contain added sugar and little protein. Buying the unsweetened version is recommended. Furthermore, vegan cheese is often made with coconut oil, which increases the saturated fat content when compared to a reduced fat dairy cheese. It is important to read the nutrition facts labels to ensure your non-dairy alternatives are the best choice for you and your health.

One risk that comes with restricting calcium intake is osteoporosis. However, if you can make sure youre getting enough protein and calcium from non-dairy alternatives, such as greeny leafy vegetables and sardines, you can likely avoid health risks associated with the diet, as is true with most elimination diets. However, its always important to discuss changes like this with a dietitian or nutritionist if youre unsure.

There are people for whom a dairy-free diet would be the most beneficial. Specifically, those with food allergies, intolerances, and sensitivities should most likely look into some kind of elimination diet.

A dairy-free diet or even a lactose-free diet is recommended to those with food allergies or intolerances who might experience bloating, abdominal pain or other gastrointestinal issues that come from dairy products, says Jacob.

Dairy and lactose tend to be a subset of foods with a high rate of sensitivity and intolerance. According to The Lancet Gastroenterology and Hepatology (opens in new tab) journal, experts estimate that 68% of the worlds population has some form of lactose malabsorption. Given this, it makes sense that dairy-free diets have a positive impact on so many people. While dairy-free diets may not be necessary for those who dont have any food sensitivity it is one of the most common sensitivities.

If youre going dairy free, you may be at a loss as to exactly what you can eat. While this depends on other factors within your diet as well as your reason for going dairy free you can rely on cutting out milk, cream, yogurt and cheese. However, there are plenty of dairy-free alternatives that you can seek out.

You can choose protein-rich options that are non-dairy, such as soy milk or pea protein milk. Most non-dairy products are typically fortified with calcium, vitamin D and other nutrients that you will find in dairy milk, says Jacob.

While not free from dairy, there are lactose-free products that would suffice if youre just working with a food sensitivity or intolerance. In terms of meals, foods like grains, fruits, vegetables, meat, nuts, seeds and eggs are all fair game. It might take some initial adjustment but once you find foods that work for you, and replacements you enjoy, it should be much smoother sailing.

While going dairy free might not be the best choice for everyone, there are people for whom it could bring a great benefit. Of course, you should always make sure you speak with your doctor or a dietitian to formulate the best plan for you.

This article is for informational purposes only and is not meant to offer medical advice.

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Dairy-free diet: Pros, cons and how it works - Livescience.com

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Testosterone is essential for your reproductive and general health. Certain foods and lifestyle changes may encourage your body to produce more of this hormone.As you age, your bodys testosterone production naturally decreases, according to 2022 research. Some medications and health conditions can also cause low levels of testosterone.

Low testosterone, also known as hypogonadism, can affect your bone health, sex drive, and mood.

Regardless of what causes the decrease, it is important to work with a medical professional to return your levels to a healthy range for you. In some cases, you may need testosterone replacement therapy, but you can also try to increase this hormone naturally.

Keep reading to learn which foods to eat and which to avoid to increase your bodys testosterone production.

Research suggests that honey enhances serum testosterone levels in males. Serum testosterone refers to testosterone found in the blood.

In a peer review of studies from 2019, researchers found that honey may enhance the bodys luteinizing hormone production. The luteinizing hormone stimulates testosterone production.

Other factors, like honeys antioxidant properties, may enhance the performance of Leydig cells. These cells are responsible for testosterone production.

Consuming eggs may increase your testosterone levels, but make sure you consume the yolk. The yolk of one medium egg contains about 225 milligrams (mg) of cholesterol. Your body uses cholesterol to make testosterone.

One 2021 study examined the effect of consuming just egg whites versus whole eggs. In the study, the group who consumed whole eggs experienced an increase in testosterone levels.

A 2021 study indicates that diets low in beans and legumes may have links to low testosterone levels.

Researchers in 2020 also linked low zinc levels to hypogonadism in males. Separately, researchers in 2018 linked low protein intake to hypogonadism in a study on rats.

Beans and legumes are high in protein and zinc.

In fact, 100 grams (g) of dried black beans contain 24.4 g of protein and 3.37 mg of zinc. For reference, the National Institutes of Health (NIH) recommends 11 mg of zinc for males and 8 mg for females daily.

The amount of protein you need varies based on your activity level and body weight, per 2016 research.

Research suggests that magnesium increases free and total testosterone values in males. Free testosterone refers to testosterone that, unlike most of your testosterone, is not bound to a protein in your blood.

One particular 2014 study demonstrated an increase in magnesium consumption leads to an increase in testosterone in men. The increase occurred in both athletes and people who live a sedentary lifestyle.

Dark leafy greens and vegetables contain high magnesium levels. In fact, 100 g of spinach contains 93 mg of magnesium.

The NIH recommends 400420 mg of magnesium daily for males and 310320 mg for females.

Avocados are another good source of magnesium. The U.S. Department of Agriculture reports that 100 grams of avocado contain 29 mg of magnesium.

There is also another reason why avocados may increase testosterone. A 2015 research review states that this fruit contains boron, a chemical element linked with increased testosterone.

Increased boron intake may relate to higher levels and better use of testosterone in the body, according to the same review.

However, a 2018 study suggests that supplementing with boron supplementation is likely ineffective for increasing testosterone levels specifically for athletic performance purposes.

One 2020 study found a correlation between fish oil supplementation and higher free testosterone in males. Other research from 2020 also suggests a positive relationship between DHA-enriched fish oil and increased testosterone in males.

You do not need to take a supplement to get fish oil into your diet. Fatty fish contain high levels of fish oil.

Types of fatty fish include:

A 2018 study by researchers at Taipei Medical University suggests that following a diet high in Western-style foods may decrease serum testosterone levels. These Western-style foods include bread, pastries, dairy products, and desserts.

The study participants who ate diets high in these foods and ate out often had lower serum testosterone levels.These diets were also low in homemade meals and leafy greens.

Learn more about low testosterone levels.

Exercising is good for your overall health, including your hormone health, 2020 research suggests. Avoiding testosterone-affecting behaviors can also help increase levels naturally.

One peer review of studies in 2016 examined the effects of smoking cigarettes and testosterone levels. The results suggest that smoking cigarettes may actually increase testosterone levels in males. This is because nicotine prevents your body from disposing of testosterone.

Yet other researchers in an older 2007 study noted that this correlation might mask borderline hypogonadism.

Read our tips for quitting smoking.

BPA exposure can also decrease testosterone in males, a 2019 research review suggests. Avoiding plastics with this chemical may help with low levels.

Learn more about BPA plastics.

Fish oil, zinc, and magnesium supplements may increase testosterone. You should always consult with your doctor before starting a new supplement. Additionally, taking certain testosterone-boosting supplements may pose a health risk, according to a 2018 case report.

The Food and Drug Administration (FDA) does not extensively regulate dietary supplements. Contact your doctor before starting use.

Here are some frequently asked questions about testosterone.

How can I raise my testosterone levels fast?

Eating a nutrient-rich diet, exercising, and avoiding activities that lower your testosterone levels may help raise your testosterone levels quickly.

Hormone replacement therapy may be the fastest option for aging males experiencing symptoms of low testosterone, per 2021 research.

Does milk increase testosterone?

There is conflicting information on whether milk increases testosterone. Researchers at the National Taipei University of Nursing and Health Sciences hypothesized in 2021 that low fat dairy products may have a positive effect on male fertility, whereas full fat dairy products may have a negative effect.

Yet they note that more research is necessary to draw a conclusion.

Nutrient- and antioxidant-rich foods may boost your bodys ability to produce testosterone. Eating a diet high in fatty fish, avocados, and leafy greens can have a positive effect on your overall health.

Other natural methods for increasing your testosterone include exercising. While some supplements may improve your testosterone levels, you should talk with your doctor before taking any of these.

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Foods That Boost Testosterone: 7 Options and How They Work - Healthgrades

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A registered nurse explains how peanut butter and diabetes can coexist in a healthy meal plan. In fact, the salty snack may even help you control your blood sugar.

Rich and creamy with the right amount of salty sweetness, peanut butter is a staple for a reason. It adds a punch of protein to quick snacks and keeps you full until dinnertime.

Its also a high-calorie food, so it can be confusing for people with diabetes. Here are a few tips to keep in mind before scooping up a spoonful of healthy peanut butter.

Yes, in moderation. Natural peanut butter is considered safe for people with diabetes. Its best to avoid the low-fat varieties of peanut butter. They sound healthybut most brands simply add more sugar to make up for less fat. This can spike blood sugar levels and leads to more daily carbohydrates.

Studies have shown that when people with type 2 diabetes follow a low-carb diet, they can reap health benefits from adding peanuts to their diets. By replacing certain foods with peanuts or natural peanut butter, its possible to lose weight, improve blood sugar control and regulate the amount of fat in the blood (also known as blood lipid level).

Peanut butter also helps control blood sugar in those who dont have diabetes. In fact, eating peanut butter may even lower the risk of developing type 2 diabetes. Peanut butter is rich in unsaturated fats that help the body regulate insulin and blood sugar levels. Peanuts are also rich in magnesium. Research shows that diets rich in magnesium can be protective against diabetes.

Not a fan of peanut butter? You can reap many of the same benefits with almond butter.

Peanut butter can get a bad rap for being high in calories. A two-tablespoon serving of peanut butter contains about 188 calories, 7.7 grams of protein, 6.9 grams of carbohydrates and 2.4 grams of saturated fat. When enjoyed in moderation, peanut butter can be a healthy part of your diabetes-friendly meal plan.

No, natural peanut butter will not raise blood sugar. In fact, it could stabilize your numbers.

A 2018 study found that eating two tablespoons of peanut butter with white bread and apple juice led to a significantly lower blood glucose spike when compared with white bread and juice alone. The protein and healthy fats in peanut butter help our bodies avoid a blood sugar spike (and eventual crash).

Adding peanut butter to your breakfast routine may aid in blood sugar control throughout the day. A 2012 study found that when women with obesity ate peanuts or peanut butter in the morning, they were more likely to be able to manage their blood sugar levels throughout the day.

Peanut butter is a high-calorie food, so its important to enjoy in moderation. Try replacing some refined carbs or processed meats with peanut butter. This will help avoid adding too many calories to your healthy eating plan.

When choosing peanut butter at the store, opt for a natural variety with as few ingredients as possible. Avoid any brands that add sugar or other sweeteners. Ditch any low-fat varieties because they are typically loaded with sugar. Some brands use partially hydrogenated oils in their peanut butter. These oils have been linked to heart disease, so skip those as well.

To choose the best peanut butter for you and your health, start by reading the ingredient list. Crazy Richards 100% Peanuts Peanut Butter has one ingredient: peanuts! Learn more about how to shop for healthy peanut butter.

You can eat peanut butter with all kinds of healthy diabetes snacks. Here are a few of our favorite ideas:

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Peanut Butter and Diabetes: Can They Work Together? - Taste of Home

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ALPINE The 2022-2023 academic year marks the 15-year anniversary for Borderlands Research Institute, which was launched at Sul Ross State University in the fall of 2007, a press release detailed.

Since then, the organization has been a key player in collaborative wildlife research in the Trans-Pecos while offering meaningful graduate projects for students enrolled in the Natural Resource Management program at Sul Ross.

The mission of the Borderlands Research Institute is to conserve the natural resources of the Chihuahuan Desert Borderlands through research, education, and outreach.

A major component of that mission entails supporting graduate students as they work on various wildlife and habitat projects. Wildlife studies cover many species, including desert bighorn sheep, mule deer, pronghorn, kit foxes, black bears, mountain lions, grassland birds, hummingbirds, small mammals and more. Research also includes the study of wildlife habitat, livestock, and rangeland relationships.

The goal of these projects is to learn more about the wildlife in the Big Bend region, including about their diets, factors influencing their survival, the boundaries of their range, habitat selection, and inter-species overlap.

Fifteen years ago, there werent any organizations dedicated to this kind of work in the Trans-Pecos.

Dr. Louis A. Harveson, who is the Dan Allen Hughes, Jr., Endowed Director and founder of BRI, as well as the newly appointed Associate Provost of Research and Development at Sul Ross, recalls seeing an opportunity for this type of institute at the university when he was a new hire almost 25 years ago.

Harveson first arrived to teach in the Natural Resource Management program at Sul Ross as a young PhD graduate of the Caesar Kleberg Wildlife Research Institute based in South Texas.

Of all places in the state, the Trans-Pecos, with its intense variety of wildlife and vast landscapes, makes for the most compelling outdoor research laboratory, Harveson stated in the press release. I was inspired by the Caesar Kleberg Wildlife Research Institute model and began thinking about what the possibilities might be for a similar organization in West Texas.

Sul Ross State University is surrounded by significant state managed lands, including Elephant Mountain and Black Gap wildlife management areas and Big Bend Ranch State ParkTexass largest state-managed park, plus Big Bend National Park along the border. But most importantly, ranchers have been actively managing large tracts of ranchlands for livestock production and hunting for many generations. There was clearly a need for science-based wildlife and land management research dedicated to this region.

All the ingredients were here to build a successful wildlife research organization, Harveson stated in the press release.

With the support of the administration at Sul Ross State University, the Borderlands Research Institute was born. It was a natural expansion of long-lasting partnerships between private landowners, the Natural Resource Management program at Sul Ross, and cooperating state, federal, and non-governmental organizations that were already in place.

Since then, those relationships have blossomed.

Chairman of the BRI advisory board Dan Allen Hughes, Jr., has been involved since day one. What attracted him to the organization was its ability to address important wildlife issues at the landowner level. Other parts of Texas had resources available to landowners regarding wildlife and habitat management, and there was a need for that in West Texas.

Hughes grew up as an active hunter and outdoorsman all over Texas, and has held leadership positions in a variety of organizations, including as Chairman of the Texas Parks and Wildlife Commission.

His family stewards a ranch in West Texas in Culberson County, and while developing a management program for the wildlife there, he wondered what the home range was for mule deer bucks. No one in West Texas had a clear answer.

Enter the Borderlands Research Institute. BRI researchers conducted one of the most comprehensive studies on mule deer using the latest technology in tracking collars to follow the animals for five years. The results showed a much larger home range than was expected, approximately 15,000 acres on average for adult males. Some bucks would roam for as many as 20 to 30 miles before returning to their home base.

It all comes back to BRI doing studies that have never been done in the Trans-Pecos, Hughes stated in the press release.

The record of sound, peer-reviewed research established by BRI, as well as the organizations successful growth trajectory, prompted Sul Ross State University to appoint Harveson as Associate Provost of Research and Development, a campus-wide position. The position promotes, facilitates, and supports research, education, scholarly work, creative services, outreach activities and external funding relevant to the research centers and institutes at Sul Ross.

Dr. J. Carlos Hernandez, SRSU Interim President, praised the work of BRI, saying, The BRI encompasses so much of what makes Sul Ross State University unique. Their research has an impact outside of West Texas, from the environment to the economy and beyond. The recent appointment of BRIs director, Dr. Louis Harveson, to Associate Provost of Research and Development, is indicative of the value we see in the institutes work.

BRI staff has grown from a couple of professors in the beginning, to now include a handful of post-doc researchers, four endowed positions, support staff, and a communications team. Collectively, they produce multiple research papers, newsletters, scientific publications and reports each year.

Our whole purpose is to share data with landowners and land managers about how wildlife and landscapes are most effectively conserved and managed, Harveson stated in the press release.

The transparency with which the organization operates and its emphasis on outreach has helped BRI gain its reputation.

A lot of people know BRI; its very well respected. Biologists, ranchers, conservationists recognize the good work BRI has done with Trans-Pecos wildlife, and they appreciate the value of science-based research to guide management decisions, Hughes stated in the press release.

BRI has grown to support 20-25 research projects annually and has graduated 100 masters degree candidates so far. Of those, many have found employment with state and federal resource agencies, ranches, and as private consultants. Conservatively, these graduates now influence management decisions on over 31 million acres in Texas.

To celebrate its 15-year anniversary, the Borderlands Research Institute will be sharing spotlights on its top achievements and research projects over the next academic calendar year. The celebration will culminate with a museum exhibit of research photos and memorabilia at the Museum of the Big Bend on the Alpine campus of Sul Ross State University in the summer of 2023, with details to be announced. Follow Borderlands Research Institute on social media for more anniversary highlights.

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Bryant Stamford| Special to the Courier Journal

There is no delicate way to put it. Americans are fat and getting fatter every year.

Currently, 38% of men and 41% of women are obese, numbers that have doubled over the past three decades, and worse, the number of fat children and teens has tripled. But, why are we so fat?

The simple explanation is that we eat more calories than we burn each day, leading to an excess of calories in the body that are converted to fat and stored.

An argument can be made that this is not entirely our fault as we have fallen victim to lifestyle trends that sneaked up on us, and this is especially true for our children. For example, consider the role of our school systems. Kids expend fewer calories each day because of a reduction in physical education classes and recess, and less participation in organized sports. In addition, to boost revenue, many school systems have contracts with soft drink and fast-food companies, encouraging unhealthy and fat-promoting eating practices at school.

Add to all this the fact that at home, kids are playing video games or engaging in social media, instead of going outside to play. And, of course, adults move less as well, with space-age appliances, multiple car families, and too much TV, plus working more to pay for the high cost of living.

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Other behind-the-scenes trends have been operating as well, including high fructose corn syrup resulting in more calorically dense soft drinks, snacks and convenience foods. The fast-food industry also was hard at work contributing to American fatness. First was the introduction of "value meals," which combined sugary soft drinks with high-fat French fries and burgers. Soft drinks cause a big insulin response while fries and burgers provide lots of dietary fat calories. Insulin not only regulates blood sugar, but it also promotes the conversion of excess calories into body fat.

Another problem with fast food was the introduction of "supersizing" as the portion of French fries was greatly increased, tripling the number of calories per serving.

At the same time, busy Americans had less time to cook wholesome meals at home, and the frequency of eating out doubled in recent years. Eating out typically results in eating more than you do at home. Not only is volume increased, but restaurants need to appeal to our taste buds to draw us in, which means more emphasis on fat and sugar.

So, what can we do about it?

The American lifestyle combined with our genetic inheritance is the perfect storm when it comes to promoting body fatness. Genetically, we are programmed to survive, and in order to survive, we must have an ongoing supply of energy. No problem, right?

Certainly not in today's society with a fast-food restaurant on every corner. Unfortunately, our genes don't take into account our current ready availability of food. On the contrary, we evolved from early man when eating was unpredictable, and that fact combined with our drive to survive has shaped our behavior in a number of ways, starting with hunger, our strongest drive.

If we are denied food for a prolonged period, the hunger drive is so strong we will do almost anything to assuage it. For example, early man had to be driven hard by hunger every day to put forth the extreme effort required to procure food to feed a family. Now, fast forward to today and imagine being hungry and walking into a fast-food restaurant. Compared to early man, there's no effort involved in getting food, plus there are no limits. As a result, we regularly overeat far more than the body needs.

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Worse, it feels natural, and it is.

When our ancestors selected foods to eat, their choices were limited. If they ate meat, it was wild game, lean and tough and low in fat and calories. The things they could gather or grow, nuts, roots, fruits and vegetables, also were very low in calories. That means they had to eat a lot in order to take in enough energy to survive. This combined with the strong hunger drive and the unreliability of food, caused them to eat as much as possible any time they had the chance.

Fast forward to today, and it's no wonder we find ourselves eating large portions and seeking out all-you-can-eat restaurants. In fact, lack of portion control is a huge factor in obesity, especially with high-calorie foods. Sound familiar?

Sure, because it feels natural, and it is.

When we consume too many calories, our bodies are programmed to take the excess energy and store it in the form of body fat. This, too, makes sense to the body, because carrying around a bunch of extra stored energy in the form of fat takes some of the pressure off needing to consistently find and consume calories in order to survive. If you can't eat for a while, a common occurrence for our ancestors, you can simply tap into the energy you have stored as fat.

This is why your body loves every ounce of fat you have on you, and it always wants more, because more fat means more energy and more energy boosts the odds of survival or, at least it did way back then. Today all this excess fat is killing us, and the fact that our body loves fat helps explains why it is so reluctant to shed fat and keep it off.

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The bottom line is the deck is stacked against us when it comes to weight management. Our lifestyle combined with our genetic programming conspire to make us fat. Ironically, it all feels quite natural, and it is. This doesnt mean its impossible to buck the odds. Not at all. But it takes considerable dedication and effort, plus you cannot let your guard down.

Let me add that the worst mistake you can make is to allow yourself to gain body fat with the thought that you will take it off later. Its much easier to prevent gaining fat than it is to lose it.

Reach Bryant Stamford, a professor of kinesiology and integrative physiology at Hanover College, at stamford@hanover.edu.

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America, you're fat. Here are 3 reasons why and what can we do to lose weight - Courier Journal

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If you have unwanted fat around your legs, there's no time better than the present to do something about it. Luckily, you can often implement some simple habits that can help you shrink your leg fat without becoming a full-time athlete!

Lower-body fat in general can really sneak up on you. According to Livestrong, consuming an additional 100 calories each day can result in 10 additional pounds in a year. Unfortunately, females typically find the extra weight goes to their thighs, hips, and buttocks. To help you address this area, I've come up with some simple tips you can apply to your healthy lifestyle that can make a huge difference in your health and more-rapidly reduce your body fat burning. Taking on these habits will ultimately result in decreased fat around your legs.

You've heard this one before, but for good reason. Eating fewer calories than you burn is by far the fastest and easiest way to lose fat. It's true that you can't spot-reduce fat. So if you're noticing unwanted tissue in your lower body, the best thing to do is start eating a little bit less. Try dropping your calories by about 200 or 300 until you start noticing a difference. Don't go crazy; you definitely don't want to starve yourself.

The overall reduction in body fat will occur by burning fat from a variety of places on your body, depending on your genetics and body type. If you are losing weight but not seeing if come off your legs, be patient! You are likely improving another area, and eventually, your body will burn the leg fat, too.

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Don't underestimate the power of hydration if you want to shrink your leg fat. Just one glass of water here and there will help curb your hunger, improve digestion, and help shed extra weight. The more you can make this a habitual habit, the easier it will be until you reach the point where you don't even think about it. Carrying a gallon jug filled with water may be the key if you're always on the go. So drink up!

Hiking hills is one of the best ways to sculpt muscle and build up strength in your legs without beating up your joints or lifting weights. This is especially true if you carry a backpack. Just remember to be careful when coming back down the hill.

If you go hiking every weekend, you will start to notice an improvement in the look of your legs and your cardiorespiratory system. You'll breathe better, which means a longer lifespan. Plus, you'll develop the ability to push yourself in the gym and beyond.

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It's been proven time and time again that missing even a few hours of sleep over time can negatively affect your body. The lack of quality Z's can lower your ability to ward off disease and increase your craving for junk food.6254a4d1642c605c54bf1cab17d50f1e

In addition, soaking up some sunlight early in the morning helps set your circadian rhythm for the day and will increase your energy and vitality. Sit outside in the morning with a cup of coffee, and turn off all lights at least half an hour before you go to bed at night. These habits will make it easier to get a good night's rest.

Going out for a 10-minute walk after every meal will help you get your step count for the day and improve your ability to digest the food you just ate. Do this every time you eat, and it will have a huge overall impact on your weight loss due to increased activity levels. It only takes 10 minutes, so it's some quick healthy goodness to give yourself.

Tyler Read

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5 Little-known Habits That Shrink Your Leg Fat, Expert Reveals Eat This Not That - Eat This, Not That

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Jaimy Lee

A decades-old law is keeping older adults in the U.S. from trying new weight-management therapies like Wegovy -- and drug companies are paying millions of dollars to try to get it changed.

A pair of new drugs offer something many Americans desperately want: a way to lose weight.

In clinical trials, Novo Nordisk's Wegovy helped adults lose about 15% of their body weight. The drug, which received approval from the U.S. Food and Drug Administration last year, had such a successful launch that it's now in short supply. Eli Lilly's (LLY) tirzepatide, meanwhile, is still in clinical trials, but data from a Phase 3 trial showed that people taking the drug lost up to 22% of their body weight.

For the roughly 42% of Americans who are obese, these results are nothing short of a miracle.

Wall Street is thrilled, predicting a global market for the drugs as big as $54 billion by 2030. And physicians feel they finally have a new treatment option for their patients. "I was prescribing Wegovy almost as fast as I could," said Elizabeth Fryoux, a physician who practices obesity medicine at the University of Mississippi Medical Center.

And there is more research coming: Lilly and Novo are also running studies to figure out if the same drugs can reduce the risk of death or improve outcomes for conditions like high blood pressure and stroke that often go hand in hand with obesity.

But there are roadblocks to getting these therapies to patients who need them. Late last year, Wegovy ran into supply issues brought on by a combination of high demand and production issues involving the syringes used in the pens that inject the medication. The issues are expected to resolve sometime beforethe end of the year. The stigma surrounding obesity, meanwhile, may be discouraging insurers and policymakers from covering these drugs.

The drugs developed by Novo and Lilly to treat obesity have both been approved, in different formulations, to treat Type 2 diabetes. Those therapies -- Novo's Ozempic and Lilly's Mounjaro, which got FDA approval in May -- are covered by Medicare, the federal health-insurance program for older adults and people with disabilities. Medicare doesn't cover Wegovy or other FDA-approved weight-management therapies, including Vivus' Qsymia.

"If we have a drug that is Wegovy that is for weight loss, and it's not covered, but we have a drug that is Ozempic, and it's for diabetes, the exact same drug is covered," said Holly Lofton, a physician who works in obesity medicine at NYU Langone Health in New York City. "There's not a drug issue. There's a 'we don't want to treat this patient' issue. That comes from stigma or discrimination or lack of knowledge about obesity as a condition."

A decades-old law prohibits Medicare from covering prescription drugs to treat weight gain or weight loss. That means the roughly 49 million people in the U.S. who get their prescription drug coverage from Medicare would have to spend more than $1,300 a month for a Wegovy prescription, putting access far out of reach for many. Even for people with private health insurance, these drugs may not be covered. Less than 10% of people have commercial health insurance that covers weight-management therapies like Wegovy.

But an aggressive lobbying push in Washington and quiet support in different parts of the Biden administration indicate that the longstanding rule is being reconsidered. The House Appropriations Committee in June described Medicare coverage for obesity drugs as a "matter of health equity." The Office of Personnel Management, the federal government's human resources department, this year reiterated that obesity drugs can't be excluded from insurance plans for federal workers. "The bottom line is that we follow the science and, in this instance, the science is telling us that we should recommend uptake of anti-obesity drugs more strongly than we did previously," an OPM spokesperson told MarketWatch.

This line of thinking suggests that "additional federal coverage may not be far behind," said UBS analyst Colin Bristow.

Ted Kyle runs ConscienHealth, an obesity advocacy organization. "That momentum comes from people having a better understanding of what we're dealing with," he said. "Ten years ago, policymakers would come out and say, 'Fat people need to eat less and move more.'"

A vanity drug or an outdated policy?

Until recently, the medical community often blamed obesity on a lack of willpower or a mismatch between calories consumed and calories burned. The American Medical Association now considers obesity a disease, and doctors describe patients as having overweight or obesity, not as being overweight and obese, and refer to weight management, not weight loss.

But that shift in thinking is still relatively new -- the American Board of Obesity Medicine, which certifies physicians who work in this field, was set up in 2011 -- and challenges remain. A story published last spring in The New York Times reported that a health insurer had declined to cover Wegovy for a patient on the grounds that it's a "vanity drug."

"That feels so stigmatizing," said Diana Thiara, medical director of the University of California San Francisco's weight management program.

The Medicare ban on covering weight-loss drugs, which was part of the implementation of the Medicare Part D program in 2003, likely results from that same stigma. It also followed the fenfluramine phentermine ("fen-phen") crisis of the late 1990s, in which the stimulants fenfluramine and dexfenfluramine, prescribed for short-term use for weight loss, were pulled from the market when it was discovered they could cause heart-valve damage that in some cases resulted in death.

The newest class of weight-management drugs -- as well as therapies like Qsymia and Currax Pharmaceuticals' Contrave, which were approved about a decade ago -- are not stimulants. Wegovy, which is the first new weight-management drug to have been approved since 2014, is a glucagon-like peptide-1 (GLP-1) agonist, while tirzepatide is a GIP (glucose-dependent insulinotropic polypeptide) and GLP-1 receptor agonist. When paired with physical activity and calorie reduction, they help slow digestion and increase the release of insulin so that patients end up feeling full faster and for longer.

"These actually are now very physiologic," Lofton said. "Most of them [are] hormones that we're giving people to adjust their gut and brain pathways to send different messages about hunger and fullness and desire to eat."

Medicare does pay for bariatric surgery and behavioral weight-loss therapy. Over the years, legislative fixes to the medication ban have been proposed, including the Treat and Reduce Obesity Act, which has been introduced several times over the past decade, most recently in March of 2021. Lilly and Novo are both lobbying to change the Medicare language, and physicians, including NYU's Lofton, have also been calling on lawmakers to do so.

So far, those efforts have not been successful.

"Medicare is behind the times, and it's hampered by its own outdated policies," said Dorothea Vafiadis, director of the National Council on Aging's Center for Healthy Aging. "If you look at the CMS stated commitment, they are designed to close gaps in healthcare access, quality, and outcomes for underserved populations. And this really kind of flies in the face of that commitment."

The National Council on Aging, along with obesity advocacy organizations such as the Obesity Action Coalition, receive funding from the drug companies that market or are developing weight-management therapies. So do Kyle and Lofton, among other physicians and advocates. These financial relationships, though common in U.S. medicine and public policy, also underscore the billions of dollars in sales that may be at stake for Lilly and Novo.

A $54 billion market

Companies are racing not only to develop the most effective weight-management drug but to market the one that can best improve outcomes for obese patients beyond losing weight.

Novo expects to have the first batch of data from its Phase 3 clinical trial -- which will show whether Wegovy can reduce the risk of heart disease and stroke -- by mid-2023, according to a spokesperson. (The company also makes Saxenda, an older weight-management drug that's been shown to reduce body weight by about 5%.) Lilly, which is expected to soon file for FDA approval of tirzepatide as a weight-management therapy, also plans to launch a Phase 3 trial later this year to evaluate whether its drug can reduce morbidity and mortality.

If either study shows positive results, it could change the conversation with insurers and employers, because the value of an individual patient taking one of these medications will then be twofold. Not only will patients lose weight, but their comorbidities may improve, possibly averting costly medical care down the line.

Morgan Stanley predicts an obesity-drug market as large as $54 billion by 2030. UBS predicts $25 billion in peak sales for tirzepatide, which would make it "one of the bestselling drugs in history," according to the bank's analysts. SVB Securities puts peak sales expectations for tirzepatide, taking into account its potential use for both diabetes and obesity, a little lower, at roughly $21 billion. For context, Humira, AbbVie's rheumatoid-arthritis drug, is the world's top-selling drug, generating $20.7 billion in annual sales in 2021.

"Historically, [insurance] payers viewed obesity drugs like they did Botox for wrinkles. They viewed it as something that was a cosmetic drug that should not be covered by insurance," said David Risinger, an SVB analyst. "There needs to be a rethinking of coverage when there are drugs that offer transformational health benefits for a disease, even if it's common."

If that's the case, think of these drugs less like Botox and more like a new knee.

(MORE TO FOLLOW) Dow Jones Newswires

10-03-22 1649ET

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'There's no way that patients are going to be able to afford that.' Why aren't new drugs that can help you lose weight more widely used? - Morningstar

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According to the CDC, 94 million Americans are living with high cholesterol. "There are ways to manage high cholesterol, and the wonderful news is that heart disease is 90% preventable," says preventative cardiologist Leslie Cho, MD. "Even if you have a significant family history of high cholesterol, you can prevent heart disease." Here are five ways to reverse bad cholesterol, fast. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Avoiding saturated and trans fats can help lower cholesterol. "You can lower your cholesterol by limiting the type of foods you eat," says Dr. Cho. "This means becoming a food label reader. There should be no more than 2 grams of fat per serving, and it should account for less than 7% of your daily calorie intake. Trans fats have a very negative impact on the body. Not only do they worsen your cholesterol, but they also increase your markers of inflammation." This can lead to inflamed blood vessels, a risk factor for heart attacks."

Belly fat is strongly linked to high cholesterol. "Importantly, central obesity is a marker for increased inflammation within the body, which can result in cholesterol buildup in your blood vessels," says Joshua Septimus, MD, associate professor of clinical medicine and medical director of Houston Methodist Primary Care Group Same Day Clinics. "It's also a marker for unstable plaque. Remember, once plaque becomes unstable, the risk of stroke and heart attack increase."

Losing weight can have a significant impact on cholesterol levels, doctors say. "If you lose even a small amount of weight, your HDL will go up and your LDL will come down," says Dr. Cho. "Losing five to 10 pounds can lower your total cholesterol by 5% to 10%."

Not smoking can positively impact cholesterol levels, doctors say. "Smoking causes inflammation and damage to your blood vessels, leading to unstable cholesterol plaque and, ultimately, increases your risk of plaque rupture," says Dr. Septimus.

Regular exercise is key to lowering cholesterol and keeping it down. "Exercise is a great place to start if you're trying to lower bad cholesterol," says Dr. Cho. "But it doesn't stop there. Combining exercise with healthier diet and lifestyle choices makes the most impact. Always check with your doctor before starting an exercise program, especially if your high cholesterol is putting you at more immediate risk for heart disease or stroke,"6254a4d1642c605c54bf1cab17d50f1e

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You Can Reverse High Cholesterol "Fast" and Here's How Eat This Not That - Eat This, Not That

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If you have hypercholesterolemia, or high cholesterol, and are considering the best diet to lose weight and manage your condition, youre far from alone.

The Centers for Disease Control and Prevention (CDC) reports that 94 million adults in the United States over the age of 20 have borderline high or high cholesterol. Cholesterol can build up in your arteries, narrowing or stopping the flow of blood, and potentially causing a heart attack or stroke.

If you have high cholesterol, your healthcare team has likely recommended that you control your cholesterol level with lifestyle changes. These include getting more exercise and tweaking your diet or losing weight if youre overweight or have obesity.

With so many weight loss diets trending, it may be hard to choose among a multitude of popular or highly publicized options. One of the most common bits of advice is to choose the diet you can stick with, but theres a caveat. Some diet plans are more likely to lower your cholesterol, while others can make it worse.

Lets look at which dietary choices can help you lower your cholesterol and which wont.

When choosing an eating plan, its helpful to know which foods can be helpful in weight and cholesterol management. The American Heart Association (AHA) recommends the following foods as the basis for a heart-healthy diet:

Foods that can increase your cholesterol and contribute to weight gain include:

Its nice to have general recommendations, but many people prefer to have a clearer plan to follow.

If youre one of those people, here are some of the best research-backed, heart-healthy diets. These diets also boast a higher-than-average adherence rate. Thats how likely you are to stick to them in the long term.

The Mediterranean diet is tops on most lists and has the most research backing it. It includes:

The Dietary Approaches to Stop Hypertension (DASH) diet was crafted specifically to stop high blood pressure. Its part of a plan that also includes exercise. But, its also proven to reduce cholesterol.

The recommendation is to eat a diet rich in:

The DASH diet also calls for reducing total fat, especially saturated fat.

The National Institutes of Health developed the Therapeutic Lifestyle Changes (TLC) diet to reduce your risk of heart attack and stroke. It includes eating based on certain numeric guidelines and getting 30 minutes a day of physical activity most days of the week. Key dietary recommendations are:

The Dean Ornish diet is a low fat, lacto-ovo-vegetarian diet. That means you avoid eating meat from animals, but you can have milk and egg products. In this case, it allows for egg whites and nonfat dairy.

This diet emphasizes eating mostly plants in their natural forms. You get most of your protein from plant sources, such as tofu, beans, and tempeh. It also emphasizes whole grains and healthy fats, and limits simple carbohydrates, especially sugar.

Though there isnt much new research available, an older 2009 study found that the Ornish diet was effective at reducing total cholesterol, LDL cholesterol, and triglycerides.

The Flexitarian diet has become more popular over the years. Its a popular choice for some people who tried going fully vegetarian or vegan but may have found that eating plan too hard to stick to, or wanted some animal foods in their diets.

A 2015 study found that people who occasionally strayed from a vegetarian or vegan diet had significantly reduced their cholesterol and lost weight. A 2017 review also found that a Flexitarian diet improved metabolic health and blood pressure, and reduced the risk of diabetes.

The Flexitarian diet has no rigid rules, just lifestyle recommendations:

The vegan diet has become one of the most hyped eating plans, followed by an ever-lengthening list of celebrities. It calls for cutting out all animal products. This can reduce cholesterol greatly, as long as you stick to:

A 2018 study concluded that, in most countries, a vegan diet can significantly reduce LDL cholesterol and triglycerides. The study also showed reductions in body mass index (BMI), waist size, blood sugar, and blood pressure.

Some studies suggest that low carb diets raise your LDL cholesterol levels. But the South Beach Diet claims to do just the opposite. An older study found that the South Beach Diet did reduce LDL and total cholesterol.

The South Beach diet doesnt call for totally eliminating carbs, but rather choosing those with a low glycemic index. Its a phased program that initially calls for cutting out carbs, then reintroducing them a little at a time.

The diets effect on your cholesterol level depends on the types of protein and fat you choose to eat. The South Beach meal plan reduces your intake of saturated fats, which should lower your LDL cholesterol.

Some diets stand out as being risky for heart health. Some of these are based on a popular low carb and high protein way of eating. While they may be effective for weight loss, they allow or recommend a high intake of foods known to raise cholesterol levels.

Some popular diets that recommend this approach may lead to weight loss but higher cholesterol. According to the AHA, some have been linked to early death. It all depends on the types of fat and carbohydrate you consume.

Some diets that can contribute to higher cholesterol include:

The ketogenic (keto) diet involves whittling down your total carbohydrate intake to 20 to 50 grams per day. You get the bulk of your nutrients from protein and fats to force your body to use ketones instead of glucose (a kind of sugar) for fuel.

The keto diet can be safe and healthy for many people. But for others, it may worsen high cholesterol. This is especially true if you have familial hypercholesterolemia.

The keto diet can especially raise cholesterol if you get your calories from processed foods and saturated fats. These are present in fatty cuts of meat and whole milk dairy and cheese.

The Atkins diet entails eating all the protein and fat you want as long as you avoid high carb foods. Because it creates a calorie deficit, its effective for weight loss. But it also has the potential to include very high levels of saturated fat and processed meat, such as hot dogs and bacon.

A small 2018 study found a 44% increase in LDL cholesterol over 3 weeks in young, healthy adults on the Atkins diet compared to those who continued with their regular eating habits.

If you have high cholesterol or are at high risk of developing it, your doctor will first recommend lifestyle and dietary changes. Because there are so many popular diets, it can be hard to choose the right one for you.

Several diets have stood the test of time when it comes to lowering cholesterol. These include the Mediterranean Diet, the DASH diet, and the TLC diet. Plant-based diets like vegan and vegetarian diets can also help lower cholesterol.

Diets to avoid include high protein, low carb diets. Although these diets help many people lose weight, some of them call for unlimited consumption of foods that raise cholesterol, including red meat, fatty meat, and whole fat dairy.

Picking a diet you can stick to is the key to long-term success, so long as its heart-healthy. If youre unsure about which diet to choose, talk with your healthcare team.

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Diets to Help You Lower Your Cholesterol and Lose Weight - Healthline

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Total hip arthroplasty (THA) has revolutionized the care of patients with end-stage joint disease, leading to pain relief, functional recovery, and substantial improvement in quality of life. However, long-term studies indicate persistence of impairment and functional limitation after THA, and the optimal rehabilitation protocols are largely unknown. The aim of this paper was to systematically review the controlled trials published on the effectiveness of physical exercise programs after THA. Nine studies were retrieved from MEDLINE and reviewed. Results show that the physical exercise protocols most frequently used after THA in the early postoperative phase are neither supported nor denied by clinical controlled trials. Convincing evidence for the effectiveness of single interventions in addition to usual exercise programs exists for each of the three following options: treadmill training with partial body-weight support, unilateral resistance training of the quadriceps muscle (operated side), and arm-interval exercises with an arm ergometer. In the late postoperative phase (operation interval > 8 weeks) exercise programs consistently improve both impairment and ability to function. Weight-bearing exercises with hip-abductor eccentric strengthening may be the crucial component of the late-phase protocols. Substantial limitations were found in the nine studies, including small sample size, patient selection, heterogeneity of outcome assessments, and potential sources of variability not investigated. Despite limitations, we conclude that three main suggestions emerge from controlled trials on physical exercise after THA: early postoperative protocols should include additive interventions whose effectiveness has been shown. Late postoperative programs are useful and should comprise weight-bearing exercises with hip-abductor eccentric strengthening.

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