I’ve only ever known melatonin to be the secret sauce for better beauty sleep.
It's naturally produced by your brain as it gets darker outside,
sending a signal to your body that it's time to head to bed. I even have
friends that’ll pop a melatonin supplement before a long flight, and
despite being in the middle seat and squashed between a screaming baby
and a man-spreading dude, they’re out like a light switch. Sleep is
clearly melatonin's jam, yes, but according to research, the ingredient
might also be the anecdote for preventing premature fine lines and wrinkles when applied topically.
I first discovered melatonin's play in skincare when learning about the ISDIN's Melatonik 3-in-1 Night Serum.
The ingredient is added into the formula as an anti-aging factor
because it's said to stimulate your skin's antioxidant enzymes while you
sleep. These enzymes will help defend against free radicals from
pollution and UV exposure.
Then, a few short weeks later, I saw it pop up in two other new nighttime skincare products: Peter Thomas Roth's Green Releaf Therapeutic Sleep Cream and Zelens Z Melatonin Night Repair Serum.
With suspicions that melatonin is on track to become 2019's CBD oil (AKA, the next "it" ingredient), I reached out to Dr. Melissa Kanchanapoomi Levin, a NYC-based dermatologist and founder of Entière Dermatology, for her insight.
According to Dr. Levin, melatonin's
reputation for amping up skin health could be legit — in fact, skin
cells actually have melatonin receptors and have been shown to produce
it, too.
"Melatonin is actually highly lipophilic,
which means it can easily penetrate into skin cells and impart important
cellular functions such as repairing mitochondrial and DNA damage," she
explains. "It also has been shown to upregulate important antioxidative
enzymes, which activates further protection against oxidative damage."
In other words, it sends a signal to the antioxidant enzymes in the body
to get to work. Dr. Dendy Engelman,
a New York City-based board-certified dermatologist, adds that these
antioxidant enzymes that melatonin stimulates might be even more
powerful than many of the common antioxidants in anti-aging skincare
serums, creams, and more. "These enzymes are more effective at repairing
damage compared to traditional antioxidants like vitamin C, E, and
others (roughly 1 million to 1)," she notes.
And if that's not enough, Dr. Levin says
there is evidence that the ingredient can act as an anti-inflammatory,
has the ability to improve ultraviolet radiation damage and pigmentation
issues, and has demonstrated anti-tumor properties. However,
Dr. Levin says there still needs to be more clinical studies done on
melatonin and what else it can do for the body.
Dr. Levin actually calls ISDIN's
Melatonik one of her favourite melatonin-infused products because it's
also made with a plant-based ingredient that acts as a gentler
alternative to retinol. "Bakuchiol is derived from a plant native to
India, which has shown to induce collagen production, improve
pigmentation, and improve skin elasticity without causing irritation or
dryness," she says.
With all this being said, it's important to
note again that you can't get same benefits out of the melatonin
chocolates you bought at Whole Foods, or any melatonin supplement you
take orally. This research is purely based on topical application.
And what about applying too much? Dr.
Engelman says that shouldn't be a concern. "The absorption into the
bloodstream is virtually imperceptible and no systemic side effects are
noted from topical application." However, Dr. Levin says that anything
could potentially cause irritation or allergies, so moderation should be
taken into consideration.
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We absolutely adore this smoothie’s bright pink colour, courtesy
of the phytonutrients in the beets and strawberries. Fruit gives the
smoothie a sweet flavour, and you’ll be happily surprised by how the
citrus calms the earthiness of the beets—so much so that you can barely
taste them. Ginger gives this a little extra spicy kick, which will help
altered taste buds and nausea.
NUTRITION NOTE: The turmeric in this smoothie provides potent
anti-inflammatory properties, and the pinch of pepper helps increase the absorb-ability of the turmeric.
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(Uber x adidas)Uber just launched a fitness guide to keep you busy and active while on your commute.
Uber just launched a fitness guide to keep you busy and active while on your ride.
The Uber x Adidas Fitness Guide has six easy moves to do while sitting down in the car.
According to Uber, the moves are "designed to maximize riding time and ensure that your minutes in an Uber are well spent."
(Griffin Lipson) The Uber x adidas Fitness Guide has six easy moves to do while sitting down in the car.
(Griffin Lipson) The Uber x adidas Fitness Guide has six easy moves to do while sitting down in the car.
(Griffin Lipson) The Uber x adidas Fitness Guide has six easy moves to do while sitting down in the car.
Uber worked with Adidas ambassadors Megan Roup and Hannah Bronfman to
present the quick and effective moves like bridal arms to target your
biceps.
"We teamed up with adidas and Megan Roup to help Uber riders on the go
maximize their time with a quick, safe workout. These small, isometric
movements sculpt and tone so riders can target core areas - all with a
seatbelt on," Uber representative Lexi Levin told "Good Morning
America."
The moves are perfect if you are headed to the airport, commuting to work, or just looking to get in shape. https://abcnews.go.com/beta-story-container/GMA/Wellness/uber-releases-fitness-guide-workout-ride/story?id=60732476
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The versatile mushroom comes in all different shapes,
sizes and colours; it stands up as a side and can replace meat as a
main. The fungus is a favourite of nutrition professionals — packed with
vitamins, minerals and other nutrients.
Here’s what mushrooms can do for your health, and how to work them into your diet.
What are the nutritional benefits of mushrooms?
Mushrooms are a low-carb, practically no-fat food
with some protein. One serving is about a cup raw (a fist-sized amount)
or 1/2 cup cooked.
Though they’re small and light in calories—one
serving only has about 15—they’re mighty in other ways. Mushrooms have
about 15 vitamins and minerals, including vitamin B6, folate magnesium,
zinc and potassium, says Angela Lemond, a registered dietitian and
spokesperson for the Academy of Nutrition and Dietetics.
They’re also rich in antioxidants, such as
ergothioneine and selenium, which are both anti-inflammatory compounds.
“Mushrooms are a great food to consume when you have minor inflammation,
such as any injury, or if you have any autoimmune disorders such as
multiple sclerosis, rheumatoid arthritis or lupus,” says Lemond.
And they’re one of the few foods that have vitamin D,
which is important for building strong bones, reducing inflammation and
improving immune function. (Mushrooms contain even more vitamin D when
they’re exposed to ultraviolet light.)
The phytochemicals—or naturally occurring plant chemicals—in mushrooms “seem to be especially potent, displaying some anti-cancer and anti-aging properties,” says Brian St. Pierre, a registered dietitian and director of performance nutrition at Precision Nutrition.
Are some mushrooms healthier than others?
Mushrooms come in thousands of varieties, many of which have different nutritional profiles. White mushrooms, which account for about 90% of the mushrooms consumed
in the U.S., have the most potassium at 300 mg per serving, says
Lemond, while cremini and portobello mushrooms have the most of the
antioxidant ergothioneine, she says.
Oyster and shiitake mushrooms have the most fiber (at
2g per serving), Lemond says, and raw maitake mushrooms and portobellos
exposed to UV light are among the highest in vitamin D. White mushrooms
are also sold with enhanced levels of vitamin D.
Ultimately, though, any mushroom is a good choice.
“The best mushrooms are the ones you enjoy and will eat most
consistently,” says St. Pierre. “They all provide an array of benefits.”
(Make sure you know how to identify any mushrooms found in the wild, which can be poisonous, before eating them.)
What’s the healthiest way to eat mushrooms?
Eating them cooked into omelets or roasted are all
good options, says St. Pierre, and some types can be sliced raw on a
salad. “Simply be mindful of what else you might be adding, such as oil
or cheese.”
Because mushrooms have a savoury, umami flavor similar
to meat, blending them and mixing them with meat, or eating mushrooms
as a meat replacement, are popular ways to reduce meat intake, says
Lemond. “They provide a similar taste and texture profile to meat,
relative to most other plant foods—in particular cremini and portobello
mushrooms,” says St. Pierre.
If you don’t like their texture, sautéing mushrooms
with some olive oil can soften them and make them easier to eat, says
Lemond. Try a few different kinds to see which you enjoy the most.
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Q. Dear Doc, I read an article last week in the newspaper that has me
very nervous. I am a natural man and feel body problems can be fixed by
the things we eat; so I was very shocked to read that okra can cause men
to be infertile! I eat that on a regular and blend up my peanut and
drink up my roots! So now I’m wondering if anything else I eating can
affect my manhood, and how I can reverse all the okra damage? I would
like to get another youth.
A. This question does not surprise me. I read the same article after it
was sent to me numerous times by many male friends, asking if it is
true, and if I believed, and the distressing exclamation, 'now me cyaan
eat my steam fish and okra again?!', quickly followed similarly by, what
to do now?
To those who may be unaware, the article stated that the okra seeds
contains a substance that can reduce a man’s sperm count and sperm
motility (movement). It went as far as to state that in some countries,
it is taken by men to reduce their fertility; kind of like a male birth
control, to make an analogy.
Sperm count refers to the average total number of sperm present in a
sample of semen. Sperm count is one of several qualities that are
assessed during routine semen analysis and is considered an important
factor for fertility. Another quality that is assessed is sperm
motility. Motility refers to effective movement of the sperm. Easily
said, they are swimming in a purposeful directed manner, and not in
circles. Motility is important, because even with a hight sperm count,
if the motility is low, fertilization won’t be achieved.
Now back to the the question. Anything that impacts the hormones that
control the production of sperm or acts as an anti-oxidant, can help
improve sperm count. Those, factors that influence testosterone levels
are thought to have the most significant impact on sperm number and
quality.
Exercise and sleep have been shown to improve sperm count, and smoking
has also long been known to reduce overall health, sperm production and
quality.
Here are some natural ways that can help increase sperm count
1. Exercise and sleep
Several studies have shown that weight loss and exercise can lead to improved or increased sperm counts.
A study in 2017 found that a 16-week exercise program of at least 50
minutes of moderate aerobic exercise 3 times weekly, increased sperm
volume and concentration in 45, obese men.
2. Reduce stress
A healthy diet and exercise can help to reduce stress.
Any form of stress can result in the body taking defensive action. In
times of distress, it makes biological sense for the body to become less
concerned with reproduction and more focused on surviving.Exercise and a
healthy diet are thought to lessen the effects of stress on the body.
3. Stop smoking
Numerous different studies with nearly 6,000 participants have found smoking consistently reduces sperm counts.
4. Avoid excessive use of alcohol and drugs
Unlike with cigarettes, there are not many studies exploring the link
between sperm health and drugs because of ethical reasons. However, some
researchers have linked the use of alcohol, marijuana, and cocaine to
decreased sperm production.
5. Avoid some prescription medications
Some prescription medications can reduce the production of healthy
sperm. Once the drug is no longer being taken, the sperm count should
return to normal or increase.
Medications that temporarily reduce the production and development of
sperm include: some antibiotics, anti-androgens, anti-inflammatories,
antipsychotics, corticosteroids, and anabolic steroids (up to 1 year
recovery time)
6. Get enough vitamin D and calcium
We are not entirely sure why, but vitamin D and calcium appear to
impact sperm health. Some studies have shown that low vitamin D intake
corresponds to a lowered sperm count.
7. Indian ginseng
Indian ginseng, has for a long time been used in traditional medicines
for several forms of sexual dysfunction. Researchers found that in 46
men with low sperm counts who took 675 milligrams (mg) of Indian ginseng
daily for 90 days, saw a 167 percent increase in their sperm count.
8. Increase intake of antioxidant-rich foods
Several vitamins and minerals have shown to act as antioxidants, and
several studies have linked antioxidant consumption with increased sperm
count. Some Antioxidants that may lead to a healthy sperm count
include, vitamin C (ascorbic acid), vitamin E, coenzyme Q10, and
selenium.
9. Increase healthy fat intake
Polyunsaturated fats or so-called healthy fats, such as omega -3 and
omega-6, are crucial to the healthy development of the sperm membrane.
It is suggested that you should consume these two omega compounds in
equal quantities for ideal sperm development and antioxidant benefits.
10. Avoid foods with too much soy
Some foods, especially soy products, contain what is called
phytoestrogens (plant estrogen), compounds that reduce testosterone
bonding and sperm production.
You did mention you are a natural man, and where as supplements are a
great way to get the recommended amounts of most vitamins, minerals, and
antioxidants, the body does not always absorb them; so the best way to
increase sperm count naturally will be to increase the consumption of
foods high in sperm count-boosting nutrients such as: bananas, dark
chocolate, ginseng, walnuts, citrus fruits, whole wheat and grains most
fish, most shellfish (especially oysters), vitamin D enhanced milk and
milk products, garlic, broccoli, ginseng, turmeric, asparagus, leafy
greens (especially spinach and kale), fermented nuts and seeds.
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A group of
scientists and doctors is renewing its campaign to delay the roll-out
of the new 5G mobile (cell) phone network after new studies have
revealed more potential health hazards.
The 230
scientists from around the world say the electro-magnetic fields
generated by the 5G (fifth-generation) network can increase the risk of
cancer, affect fertility, and cause neurological disorders, such as
learning and memory problems, and even Alzheimer's disease.
The
group—called the 5G Appeal—is asking the European Union to halt the
development of the new network until independent studies, not funded by
the mobile phone industry, can evaluate the impact of the technology on
human health, and especially on infants and young children. The group
had previously appealed to the United Nations and governments to
encourage the World Health Organization (WHO) to "exert strong
leadership in fostering the development of more protective EMF
guidelines."
The scientists are especially worried about
the 5G radiation because it is effective only across short distances,
which means more masts will need to be installed—possibly one for every
12 houses in urban areas—that will "massively" increase exposure to
EMFs.
They launched their campaign in 2015 but have
renewed their calls for a moratorium on the 5G network roll-out
following the publication of a new report from the National Toxicology
Program (NTP). NTP researchers discovered "statistically significant"
increases in the rates of brain and heart cancers in animals exposed to
EMF levels that are well below the current safe limits. They have also
noted that EMFs are harming animal and plant life.
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As a medical doctor who specializes in gut health and
functional medicine, I see how chronic inflammation plays out with a
wide range of symptoms.
In one patient, inflammation can lead to
migraines, asthma, or allergies. For another, it can lead to an
autoimmune disease. But underlying each of these potential outcomes is
the same root cause: a gut ecosystem that was knocked out of balance and
became inflamed. Chronic inflammation plays a role in nearly every disease on the planet
including obesity. Numerous culprits contribute to this low-grade,
often-silent inflammation. Chief among them is our modern-day diet.
Once
upon a time, we ate about equal amounts of anti-inflammatory omega-3
fatty acids and inflammatory omega-6 fatty acids. That balance helped
the body to turn inflammation on and off as needed. Today, however, we
eat on average about 20 times more
inflammatory fatty acids. That imbalance means inflammation can linger
unchecked. Your fork becomes the best way to solve that problem. And a
fantastic way to rebalance those fatty acids is to increase your omega-3
fatty acid intake. These anti-inflammatory fatty acids carry an impressive resume for gut health:
They help reduce gut inflammation, maintain intestinal wall integrity
(to protect against leaky gut), positively affect your gut-brain axis,
and support your immune system. Omega-3s have such a profound effect on
your gut, in fact, that researchers consider them prebiotics that feeds your healthy gut flora. They carry other benefits too, including affecting cognition and mood to improve mood disorders like anxiety and depression.
And
that's where walnuts come in: They come packed with the omega-3 fatty
acid α-linolenic acid (ALA), nutrients, and antioxidants. One ounce of
walnuts (approximately ¼ cup) contains 4 grams of carbohydrates, 2 grams
of fiber, 18 grams of fat, and 4 grams of protein. In fact, of all
nuts, walnuts have the highest amount of omega-3s and antioxidant polyphenols that delivers a double whammy against chronic inflammation.
Full disclosure: I'm wary of any food or drink the media hypes as a "superfood."
I don't think any one food or drink will suddenly fix all your health
problems. That said, walnuts carry a really impressive résumé to fight
inflammation, support gut health, and lots more. The primary polyphenol
in walnuts is pedunculagin, an ellagitannin. Ellagitannins provide well-known antioxidant and anti-inflammatory benefits
that can protect against cancer, heart disease, and neurodegenerative
diseases. Walnuts are also rich in vitamin E, a fat-soluble vitamin that
works as a powerful antioxidant to protect against the oxidative stress
that contributes to cancer, aging, arthritis, and other diseases.
Walnuts also provide good amounts of dietary fiber: About 3.5 ounces contain over 6 grams. For gut health, fiber is a superstar that interacts with gut microbes and helps produce gut-supporting metabolites
such as the short-chain fatty acid butyrate. One recent study confirmed
why walnuts are my favorite nuts. Researchers assigned 194 healthy
people to a walnut-enriched diet that contained 43 grams (less than 2 ounces) of walnuts a day or a nut-free diet.
For the first eight weeks, about half of these participants ate walnuts
and the other didn't. During the next eight weeks, researchers reversed
that order. While eating the walnut-enriched diet, participants reduced
fat or carbohydrates (or both) to manage additional calories. The
results were really impressive: Eating walnuts significantly affected
the microbiome, increasing both the quality and quantity of the good
guys.
"Daily intake of 43 [grams] walnuts over eight weeks significantly affects the gut microbiome
by enhancing probiotic- and butyric-acid-producing species in healthy
individuals," researchers concluded. (Worth noting: That same study also
showed eating walnuts improves your lipid profile.)
Walnuts have other benefits too. The long-running Nurses' Health Study found that eating walnuts significantly lowers type 2 diabetes risk among women,
regardless of their body mass index (BMI). (Other nuts, fabulous as
they can be, didn't do that.) Walnuts can even help you lose weight. One
study divided overweight or obese participants into three groups, one
of which included 30 grams of walnuts into their daily diet. When researchers followed up three and 12 months later, they found the walnut group had the greatest weight loss and made "significant improvements in healthy food choices." Other research shows that eating walnuts can improve LDL-C (your "bad" cholesterol) and systolic blood pressure.
Those
are among the reasons I keep walnuts by my desk for a midafternoon
snack when I know I'll be working late. Likewise, I recommend that
patients keep walnuts on hand when they experience hunger or cravings
throughout the workday or when they unwind watching TV after a long day.
You'll
notice many of these studies used an ounce or two of walnuts (or ¼ to ½
cup). Moderate amounts, in other words. Like all nuts, walnuts are high
in calories. Overeating them—which is notoriously easy to do—could
create the opposite effect. If necessary, portion those walnuts out into
¼ cups in little baggies.
To fight inflammation and get all of
their other benefits, enjoy an ounce or two of walnuts daily. When doing
so, follow these guidelines:
Choose the right kind of walnuts. If de-shelling isn't
an option (that can be a lot of work, but it will slow you down eating
them!), look for raw walnuts. Roasted varieties can contain gut-damaging
vegetable oils, and "glazed" means sugarcoated, so be sure to avoid
those.
Like all foods rich in omega-3s, walnuts can go rancid
easily. Keep them refrigerated in a tight container and pay attention
to sell-by date if you buy commercial varieties.
The omega-3s in walnuts come from ALA, which you'll also find in flaxseeds
and chia seeds. Theoretically, your body can create the longer-chain
omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid
(DHA), but conversion doesn't always happen efficiently. That's why I
recommend eating plenty of plant foods like walnuts that are rich in ALA
while also incorporating other EPA- and DHA-rich foods, including
wild-caught fish, to complete the anti-inflammatory pathways. If you
don't eat these foods regularly, take an omega-3 fatty acid supplement
instead.
Walnuts make a fantastic snack, but you can also
incorporate them into dishes like salads and stir fries. Here's one of
my favorite recipes that incorporates walnuts. Enjoy!
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Enough is being
written about the importance of vitamin B – especially B12 –, so much so
that its deficiency, which I agree is widespread, is now being taken
seriously. But its time to put the spotlight on another B vitamin now
because I feel a lot of us aren’t really getting enough of this vitamin
too.
I am talking about vitamin B3, also known as niacin – a vitamin that
is actually a little more complex than other vitamins. It's found in
three different forms – nicotinic acid, nicotinamide (aka niacinamide),
and nicotinamide riboside (NR), each of which has a slightly different
effect on the body.
Nicotinic acid promotes circulation and helps our heart, nicotinamide
is great for treating skin conditions, arthritis and preventing type 1
diabetes, and NR boosts cognitive function and slows the aging process.
While the earlier two are widely available from food sources, NR, the
most recently discovered form of vitamin B3 is quite scarce and is
often sold as a supplement. Vitamin B3 is also known as niacin. (Photo: Facebook)
All three get converted to a coenzyme called NAD+ in the body, which
has a role in energy metabolism and cell functioning and also in
protecting cells all over the body from age-related decline. This
coenzyme is critical for supporting the body's response to stress and
protecting the body from inflammatory foods, environmental toxins and
assault of viruses and bacteria, and even from the ill effects of the
chronic use of medication.
B3 has a potent anti-inflammatory effect in the body, which helps to
reduce joint pain and arthritis symptoms. That is why a nicotinamide
supplement is sometimes given to those with osteoarthritis. B3 is also
needed for proper brain functioning; in fact, a severe deficiency has
been associated with dementia and even Alzheimer's disease.
Dermatologists widely consider it important for preventing and treating
skin issues and acne too.
B3 is critical for our digestive system as it is required for the
breakdown of carbohydrates, fats, and alcohol – and in keeping the GI
tract generally happy and efficient. Its deficiency often surfaces as an
upset digestive system and is also linked to irritable bowel disease.
Its most potent benefit is seen in terms of the heart health
properties it bestows – it helps keep the bad cholesterol down, good one
up and even cuts triglycerides to size. It also helps alter the
composition of LDL (bad) cholesterol particles from the dangerous small
and dense to large and more buoyant, which are far less damaging to the
heart.
So how does one know that one is deficient? Symptoms of mild
deficiency usually are indigestion, fatigue, canker sores and/or a
bright red tongue, poor circulation, and depression. Severe deficiency
(known as pellagra) affects the skin, digestive system, and nervous
system and can be dangerous if it's not treated. It often surfaces as
delusions or mental confusion, scaly and cracked skin, a swollen mouth,
diarrhoea, vomiting, fatigue, and depression. A focussed diet can deliver enough vitamin B3. (Photo: DailyO)
How to get enough? A focussed diet can deliver enough vitamin B3.
Many of the same foods contain both nicotinic acid and nicotinamide,
while NR is found only in trace amounts in milk. The important thing to
understand is that B3 is a water-soluble vitamin, which means you need
to consume it every day since our bodies cannot store it. Chicken,
turkey, tuna, peanuts, beetroot, whole wheat bread (nutritional yeast is
a good source), bran flakes and coffee are good sources.
Our bodies can also convert the amino acid tryptophan to vitamin B3 —
60mg tryptophan is equal to 1 mg niacin. So including tryptophan-rich
sources is a good idea too. It is found plenty in chocolate, oats, milk,
yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame seeds,
chickpeas, almonds, sunflower seeds, pumpkin seeds, buckwheat,
spirulina, and peanuts.
B3 supplements are usually not necessary, as food sources are plenty.
They are only prescribed in controlled doses for treatment of specific
disorders, under a doctors supervision.
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Consider exercise equivalents - the amount of exercise needed to burn calories consumed
It is just over a month into the new year, and you have stuck with your fitness routine but have not seen the scale budge.
It may be time to look at calories in and calories out - and whether you have a realistic view of that equation.
Weight loss is a result of creating calorie deficits in the body,
which can be done both by calorie cutting on the food side and increased
energy expenditure on the exercise side.
But, as you might expect, there is a human tendency to overestimate
how many calories we burn during (and after) exercising, while
underestimating the number of calories we consume.
That is where the concept of exercise equivalents - the amount of
exercise needed to burn roughly the same number of calories in a food
item - can be useful.
Keep in mind that these are rough values, and that an occasional
indulgence need not be followed with wind sprints. The best way to think
of exercise equivalents is as a tool that can "help make us more aware
of what we put into our bodies", as Ben Fidler, a Washington DC-based
personal trainer, puts it.
This is not to single out doughnuts but consider a chocolate-glazed
one with sprinkles from Dunkin' Donuts, which is 290 calories according
to the company's website.
The average Singaporean who weighs 64kg, according to the Health
Promotion Board's HealthHub portal, would have to spend about 90 minutes
of normal weight training or about 34 minutes of running at 8kmh to
burn these calories.
These figures come from the American Council on Exercise's online
physical activity calorie counter, on which you can plug in your weight
to see what exercise, at what intensity and for how long you would have
to engage in to burn a certain number of calories.
Many restaurants provide calorie information. But they do not offer exercise equivalents.
For Chicago resident Steffen Jacobsen, 41, who does boot camp and
weighs 100kg, it would take about one hour of running at the 8kmh pace
to burn 800 calories.
"That gives me pause," he says. "At this age, it's all a trade-off.
If you eat that one cookie, it's like you negate all your hard work, at
least from a weight-loss perspective."
He acknowledges that working out has many benefits other than keeping
weight under control, such as muscle-building and flexibility.
Katherine Basbaum, a registered dietitian with the University of
Virginia Health System, agrees that for weight-loss purposes, exercise
equivalents can be a helpful ingredient in understanding calories.
"It's not a magic bullet, but I see it as one of several tools to understand weight loss," she says.
For example, she says, consider a person who wants to lose 0.45kg a
week, which is the equivalent of creating a roughly 3,500-calorie
deficit or 500 per day. It can be created with a combination of:
• 250-calorie energy expenditure: Increase exercise quota. For instance, add 30 minutes of slow running for a 59kg person.
• 250-calorie decrease: For example, skip a daily whole-milk latte.
Looking more carefully at how much exercise is equivalent to the
calories in some of your favourite treats will, hopefully, help you make
better choices about food.
But do not just consider calories. A 1,500-calorie bag of potato
chips could theoretically fuel a roughly 68kg sedentary person for a
day. But you would be hungry quickly because they contain negligible
amounts of protein and fibre.
By way of comparison and by no means a nutrition suggestion: 1,500
calories of brown rice, which is seven or eight cups, is packed with
fibre and protein. The equivalent for broccoli? About 5.5 kg.
Instead of focusing on calories, Basbaum has patients look at fat,
fibre, sodium, protein and other macro-and micronutrients to home in on
what types of food best fuel the body and its specific needs.
The needs
of an athlete are very different from those of a desk jockey.
While Fidler agrees that exercise equivalents can be used to help you
make healthy choices, he cautions against making workouts seem like a
penance. In the end, the key is to find daily exercise and healthy food
you like so you can sustain the habits over time.
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Peter Park, Owner of Platinum Fitness, Co-Creator of Foundation
Training, and the author of Rebound, talks in-depth about his fitness
journey, going from working in gyms as a teen to building his own
renowned training facility and program. Peter and host David Meltzer
discuss the role of consistency for athletes and business leaders, as
well as how to leverage your background for greater success.
The
pair cover topics ranging from building a network to help your business
thrive, the lessons Peter has learned from clients such as Giancarlo
Stanton and Lance Armstrong, why entrepreneurs are like chefs, and why
you should share advice with up-and-coming entrepreneurs in your space.
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SAN
FRANCISCO (KRON) - Nearly sixty percent of men suffer from varicose
veins, so it's not a common problem for only women and grandmas. Young
men are afflicted as well. Health expert, Karen Owoc, explained to KRON
4’s Marty Gonzalez what you can do to keep your veins healthy and
strong.
Varicose veins are gnarled, enlarged veins, most commonly
appearing in the legs and feet, and they are visible under the surface
of the skin.
Karen says they occur when the valves in your veins
do not work properly. Blood does not flow effectively. The faulty valves
allow blood to flow in the wrong direction or to pool.
The symptoms
include aching legs, swollen ankles, red, dry, itchy skin. Karen says
these ballooned, gnarled veins are not just a cosmetic concern. These
weak bulging vessels can rupture and bleed as well as cause swelling and
throbbing (mild to moderate pain) which can cut into your daily
activities.
Karen recommends exercise to avoid varicose veins.
Exercise keeps your vessels strong which will promote healthy venous
return and cardiac output.
Sit and Move: When sitting, point, flex and rotate your feet and also straighten your legs or take a walk.
Stand
and Move: When standing, sway from side to side, stand on your
toes/heels, stand on the ball of only one foot (with or without a
dumbbell in each hand), and do knee lifts and standing leg curls.
Do
Standing Calf Raises: Perform this exercise on a set of stairs to both
strengthen and stretch your calf muscles and back of the ankle
Karen
also recommends wearing knee-high compression socks — even if you don't
have varicose veins. The tension pushes the blood from the ankle and up
your leg. Also, to reduce all pressure on your veins, elevate your legs
or lie down twice a day for 15 minutes.
There are several ways to treat varicose veins, such as:
Chemical injections: destroy the damaged vein by scarring and closing them. Eventually, they veins fade after a few weeks.
Laser:
Laser treatments can often seal off smaller veins (a.k.a. spider
veins). Strong light applied to the vein can cause them to gradually
fade and disappear.
Surgery: If varicose veins are large, these veins may need to be removed surgically under general anesthesia.
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CBD oil
products are being pulled from stores across the UK as health watchdogs
clamp down on th-
eir sale until they are proven to be safe and effective.
The
move is part of a Europe-wide ban after the EU's European Commission
reclassified the oils—derived from cannabis and hemp—as 'novel foods.'
Acting on the ruling, the UK's Food Standards Agency (FSA) is
instructing local trading standards officers to seize supplies being
sold in stores. An FSA spokesman said it was "putting in transition
measures to aid enforcement."
Under EU rules, a 'novel
food' is any food that was not being widely consumed before 1997. Chia
seeds, krill oil and vitamin K have also been hit by the same ruling,
which could see these products disappear from the shelves.
The
ban could last for 18 months as the FSA determines whether CBD
(cannabidiol) oils—also known as medical marijuana—are safe and
effective. However, the World Health Organization has already declared CBD oils are
well tolerated and safe, and the US's National Institutes of Health has
reported an "explosion of research" into CBD oil, demonstrating in
animal tests and human studies that it can help with a range of health
problems, from epilepsy, pain and inflammation.
Sales of
CBD oil products have exploded in the past 18 months as people have
found they help ease pain and inflammation, and this has hit sales of
painkilling drugs.
CBD oil contains just 0.2 per cent of THC (tetrahydrocannabinol), the element that makes the user 'high'.
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The government says food supplies will be secure whether we leave the EU with or without a deal.
But what would happen if you did cut out fresh fruit and veg and ate only tinned goods?
In 2017, BBC Radio Derby's Andy Twigge set himself a challenge of eating only canned food for a week.
"I did it for a laugh really.
"I
love tinned potatoes and marrowfat peas, so I wondered what it would be
like to live off tinned food for a while. I set myself a week. I
thought it should be quite easy." Image copyrightAndy TwiggeHe almost managed it, but quit on day seven. The thing that broke him? A Sunday roast.
"I stuck at it for six days. I even ate tinned Brussels sprouts!
"I
did have a Fray Bentos pie, and that was very nice, but it did all
become a bit of a chore. I was physically fine on it though. I didn't
waste away or anything." He says he's not sure he would call what he did
"nutritional".
Because he was only doing the diet for a short period, Andy didn't check with a dietitian.
But we have, and here's what they think.
Less nutritious?
To be tinned, foods are sealed and preserved by pressure cooking them at a very high temperature.
Like regular cooking, this destroys some of the nutrients.
Canned
foods are often thought to be less nutritious than fresh or frozen
foods because of this. But that's not always the case, say diet experts.
Bridget Benelam is a nutrition scientist at the British Nutrition Foundation.
She
says: "Generally speaking, there's a wide range of canned foods that
you could eat - from fruit, veg, potatoes and pulses to fish and
ready-made foods like soup, baked beans or chilli.
"And some of
them are nutritionally better than others. Tinned oily fish like salmon,
for example, is healthy. And beans and pulses, like chickpeas and
lentils, are a good source of protein and fibre while being low in fat.
"Unfortunately, there's not a lot of data about nutrients in canned food versus fresh or frozen."
She
said the main nutrients that could be lost or diminished in the canning
process were some of the water-soluble vitamins which cannot be stored
by the body and are vital for healthy skin, blood vessels and bones, and
the nervous system.
Lost vitamins
Researchers have attempted to measure the loss, comparing fresh, frozen and canned fruit and veg.
Findings
suggest that although frozen foods lose fewer nutrients initially when
they are packaged, when you get them home and eventually boil them, they
can lose a similar amount to the tinned version.
Likewise,
although freshly picked, uncooked fruit and veg contain lots of
nutrients, these will degrade over time, even when you store them in the
fridge.
Bridget says: "With tinned foods, there may be some
losses of nutrients like vitamin C and thiamine, which can be lost when
cooking, but whether this would have an impact on health would depend on
the diet overall.
"Nutritionally, it could be OK, as long as you
get a good mix. My main concern would be the tedium. The texture could
be quite dull. Food can get a bit mushed and squished when it is canned.
You won't be able to have tinned salad, so you'd have to make sure you
are getting the right variety of food."
So, when it comes to picking, what are the pitfalls?
What to buy
Dietitian Frankie Phillips, from the British Dietetic Association, agrees that variety is the key.
"You'd
be fine over a few days, but a tinned food diet might be quite limiting
over a long period of time. You'd need to be quite careful about what
cans you choose to eat."
Ingredients such as salt, sugar and fat are sometimes added to processed foods to make their flavour more appealing.
That
means you could consume more than the recommended amounts and take on
more calories than you need. "This is where you might fall down in terms
of nutrition," says Frankie. Image copyrightGetty ImagesFruit tinned in syrup will contain lots of sugar, for example, and vegetables in brine will be salty.
But all fruit and veg canned in their own juice will count towards your 5-a-day.
Frankie
says: "It should be quite easy to get most of your major food groups,
such as protein, carbohydrates. Dairy might be a bit harder.
"One of the concerns I would have is around canned meats. They are generally quite salty because of the way they are preserved.
"Nutrition labels on cans will help guide you," says Frankie. The guidelines for adults are:
Total fat - High: more than 17.5g of fat per 100g, Low: 3g of fat or less per 100g
Saturated fat - High: more than 5g of saturated fat per 100g, Low: 1.5g of saturated fat or less per 100g
Sugars - High: more than 22.5g of total sugars per 100g, Low: 5g of total sugars or less per 100g
Salt - High: more than 1.5g of salt per 100g (or 0.6g sodium), Low: 0.3g of salt or less per 100g (or 0.1g sodium)
There are some other practical considerations too, including food safety.
Is it OK to keep leftovers in my fridge?
Cans
are made of steel, with a fine coating of tin or chromium oxide to
protect them from rusting. For acidic foods like tomatoes, a thin
coating or lacquer is needed on the inside of the can.
When you
open a can of food and you're not going to use all the food
straightaway, empty the food into a bowl, or another container, and put
it in the fridge, food safety experts advise. Image copyrightGetty ImagesIt's best not to store food in an opened tin can, or
re-use empty cans to cook or store food. This is because when a can has
been opened and the food is open to the air, the tin from the can might
transfer more quickly to the can's contents.
This advice doesn't
apply to foods sold in cans that have resealable lids, such as golden
syrup and cocoa, because these types of food don't react with the can.
The US food safety regulator has some more advice:
Heed the sell-by date - Check your pantry every few
weeks and use canned goods you have had on hand for awhile. High-acid
canned foods, such as tomatoes, pineapple and pickles, will store well
for 12 to 18 months. Low-acid canned foods such as spaghetti, potatoes
and beans, will store well for two to five years.
Beware damaged cans - If a can containing food has a
small dent, but is otherwise in good shape, the food is probably safe to
eat. A bulging lid, or a dented or leaking can is a sign of spoilage.
When you open it, look for other signs, such as spurting liquid, an
"off" odour or mould. Don't taste or use these canned foods. Throw them
away immediately.
Is it normal to hear a "hiss" when you open it? - Some
cans may hiss because they are vacuum-packed and the noise is a result
of air pressure, which is perfectly normal. However, if a can hisses
loudly or spurts forcefully when opened, it may be an indication that
the food is spoiled and should be discarded.
What about the chemicals?
Some people worry that cans can contain harmful chemicals, including a substance called Bisohenol A (BPA).
BPA
is mainly used to make plastics, including containers that come into
contact with food, but it's also used to make some protective coatings
and linings for food and drinks cans.
The UK's Food Standards
Agency has examined BPA, and says that levels of the compound people
would typically consume do not represent a risk to consumers.
The
European Food Safety Authority has also assessed the evidence and says
dietary exposure to BPA is "not a health concern for any age group".
The
US National Toxicology Programme has been carrying out a long-term
study into BPA, looking at the effects of exposure in rats before and
after giving birth to see if there might be any link to diseases such as
cancer. A final report is expected in the autumn of 2019.
Other canny facts
The history of canning is said to have begun with Napoleon.
It's believed he offered 12,000 French francs to anyone who could find a
way to prevent military food supplies from spoiling. Napoleon gave the
prize in 1795 to Nicholas Appert, who invented the process of packing
meat and poultry in glass bottles, corking them, and submerging them in
boiling water.
This military secret soon reached England where, in 1810, Peter Durand patented the use of metal containers for canning.
Today, we still love canned food. According to consumer research group Kantar Worldpanel,
people in the UK spent more than half a billion pounds on tinned food
during the 12 weeks to 30 December 2018. Unsurprisingly, we tend to buy
more canned products over winter than summer.
A study of 2,000
adults carried out for the Metal Packaging Manufacturers Association
found the average adult has 16 cans of food in their cupboard and relies
on tinned food for at least three meals a week.
Baked beans were
named as the most popular canned food to use in everyday cooking,
followed by tinned tomatoes, soup, fish such as tuna and salmon and
other vegetables such as sweetcorn.
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You’ve heard that breakfast is the most important meal of the day. But you’ve also probably heard that it’s fine to skip.
A new research review published in TheBMJ
only adds to the debate: It analyzed 13 breakfast studies and found
that eating a morning meal was not a reliable way to lose weight, and
that skipping breakfast likely does not lead to weight gain.
So should you say goodbye to your eggs and toast? Here’s what the science says about breakfast.
Does eating breakfast help you lose weight?
The weight-loss question has been central to the
breakfast debate for years, in part because several high-profile studies
— some of which were funded by cereal companies, including Quaker and Kellogg
— claimed that eating early in the day was necessary for controlling
weight. When looking at research that isn’t funded by the food industry,
however, the answer is less clear.
Some studies have found that breakfast eaters tend to weigh less than people who skip the meal and burn more calories
throughout the day. But it’s possible that lifestyle and socioeconomic
factors may be driving forces here, making a person more likely to eat
breakfast and also have better overall health. For example, making time
for breakfast is easier for people with 9-to-5 jobs than it is for night
shift workers (who research has shown face a range of health risks).
Other research, including the new review, has found no strong connection between breakfast and weight loss. One paper
from 2017 actually found that skipping breakfast may lead to more
calorie burning — but also higher levels of inflammation in the body.
Despite all the back and forth, Sharon Collison, a
registered dietitian nutritionist and a clinical instructor in nutrition
at the University of Delaware, says she’s not aware of any studies that
have shown that eating breakfast can make you gain weight — so there’s
likely no harm in eating it. Anecdotally, Collison says she’s seen from
her clients that “people who struggle with weight tend to eat more of
their calories later in the day and less earlier in the day. People who
don’t eat enough earlier in the day may have increased hunger and
increased cravings later in the day and will end up eating more.” But
more research is needed.
Is it unhealthy to skip breakfast?
Weight loss aside, Collison says she’s “totally
pro-breakfast” and encourages the vast majority of her clients to eat
it, for a range of reasons.
“People who consume breakfast regularly often have
increased physical activity. They have better dietary profiles and lower
intake of snacks,” Collison says. “Skipping breakfast is associated
with increased disease risk — not only obesity but diabetes, heart disease and just lower dietary quality.” One small study
from 2017 suggested that breakfast-eating could improve a range of
metabolic health markers, potentially improving the body’s ability to
burn fat and fight chronic conditions like type 2 diabetes — at least
among people who were already lean. More research is needed to know how
different types of people respond to fasting, the scientists say.
But what if you’re truly not hungry in the morning?
Collison says that may be indicative of other problematic eating habits,
like snacking at night.
“If you eliminate that snacking and then wake up hungry and eat a good
breakfast, your overall dietary pattern is going to be so much better,
and your health status is going to be better,” Collison says.
What’s the healthiest breakfast?
Even if you’ve decided to eat breakfast, a question
remains: what should you eat? A donut and coffee, Collison says, are not
going to give you the same benefits as a well-balanced plate.
Collison says a good morning meal incorporates four
things: protein, whole grains, healthy fat and a fruit or vegetable.
Research has shown that protein and fat can increase satiety and cut down on unnecessary snacking later, while whole grains and produce add nutritious fiber, vitamins and minerals.
Collison recommends Greek yogurt with nuts, berries
and whole-grain cereal or farro; scrambled eggs with veggies, plus toast
with avocado and fruit on the side; or oatmeal made with milk, nut
butter and fruit. Generally, she says she steers clients away from
smoothies or juices. “I do encourage people to eat their breakfast, because you just don’t get the same sense of fullness” with a liquid.
When should you eat breakfast?
The exact timing will vary depending on a person’s
needs and schedule, but Collison says a good rule of thumb is to eat
within an hour of waking. “It’s kind of like putting gas in your car,”
Collison says.
If you’re going to work out in the morning,
plan to eat something beforehand. “The quality of your workout could be
compromised if you don’t fuel your body before,” Collison says. “The
closer it is to the physical activity, the more you want carbohydrates
and less fat and fiber, because that will take longer to digest.”
Collison recommends a banana, oatmeal or cereal.
If you’ve done a vigorous workout, like running, for
45 minutes or more, you’ll likely need to eat again afterward for
recovery. Something that replenishes fluid, carbs and protein — like
chocolate milk — is a good option, as is a banana with peanut butter or
cheese, crackers and fruit. A recovery meal probably isn’t necessary if
you’ve done lighter exercise, like walking, Collison says.
http://time.com/5516364/is-eating-breakfast-healthy/#
If an
unhealthy gut is the most important factor in understanding the trigger
for many diseases, the state of our gums runs it a close second. In a
new study, gum disease has been linked to rheumatoid arthritis (RA), the
chronic inflammatory disease that affects joints.
Bacteria
from bad gums could be initiating the auto-immune response that causes
the joint pain and swelling associated with RA, researchers from the
Leeds Biomedical Research Centre have found.
Gum
(periodontal) disease is more common in RA patients, and bacteria from
the gums has been found around arthritic joints, but the real clue is
the response of the immune system. In the early stages of RA, and before
joints are affected, it produces special protein antibodies to bacteria
that is found only in the gums.
In their study, the researchers found that people most at risk from developing RA were twice as likely to also have gum disease.
References
(Source: Proceedings of the Annual European Congress of Rheumatology, June 15, 2018)
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