Tag Archives: weight

Nitty-gritty on Sleep vs. Weight-loss

I think that a good night’s sleep is possibly one of the most singularly unappreciated aspects of living a healthy life. There is a Page – How important is a good night’s sleep? with tons more information on the subject. I stumbled across the following infographic, however, and thought it was particularly interesting.

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Tony

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Filed under good night's sleep, normal weight gain, overweight, sleep, sleep deprivation, Weight, weight loss

7 Coffee Facts You Need to Know

As a coffee drinker and coffee lover, I enjoyed this post and thought you might, too.

Tony

Athletic Performance Training Center

Apparently, Saturday, September 29 was National Coffee Day.  I missed it.

I’ve touted the benefits of coffee and caffeine in past articles and blog posts (Please see Coffee, Caffeine, and Exercise, among others).  Here’s an informative article from The Ladders’ Meredith Lepore.  Read it with your daily cup of java.

It seems like every day there is a new study telling us either that coffee is slowly killing us, making us healthier, making us smarter, making us dumber, helping us grow wings, etc., However there are a number of studies that have come out recently that reveal some very interesting facts about your daily cup of joe. In honor of National Coffee Day, this Saturday, check out these 7 facts about coffee.

It can make everyone you work with so much more appealing

A recent study that appears in the Journal of Psychopharmacology finds that if you have coffee…

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7 Health benefits of cashews – Infographic

Turns out “Nuts to you” isn’t the insult it used to be. Here is a wonderful infographic on the benefits of eating cashews. I am a big fan of nuts in most shapes and forms. I include walnuts in my daily oatmeal.

10 Health Benefits of Cashew Nuts (SCIENTIFICALLY PROVEN)

Image via: AHealthBlog

Tony

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The problem of obesity

The World Health Organization (WHO) reported

  – Worldwide obesity has nearly tripled since 1975.
– In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese.
– 39% of adults aged 18 years and over were overweight in 2016, and 13% were obese.
– Most of the world’s population live in countries where overweight and obesity kills more people than underweight.
– 41 million children under the age of 5 were overweight or obese in 2016.
– Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016.
– Obesity is preventable.

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What are obesity and overweight

Overweight and obesity are defined as abnormal or excessive fat accumulation that may impair health. Continue reading

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Sleepless nights add pounds – Study

An international team of researchers has found that a single sleepless night can alter metabolic processes leading to weight gain and lack of muscle maintenance. In their paper published in the journal Science Advances, the team describes their study of the impact of a sleepless night on several volunteers.

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Prior research has shown that interfering with normal sleep patterns can lead to weight gain—night shift workers, for example, have a tendency to gain weight. But until now, the mechanism responsible for such metabolic changes has not been known. To learn more, the researchers with this new effort enlisted the assistance of 15 adult volunteers. Each volunteer was tested in a lab on two separate occasions. One of the occasions was after getting a good night’s sleep, the other was after the volunteer had stayed up all night. Each submitted blood, fat and muscle samples, which the researchers then studied looking for differences.

They found differences in gene activity linked to the production of proteins associated with lipid absorption and cell proliferation in the volunteers between the two visits. More specifically, they found that when volunteers missed a night of sleep, they had elevated levels of both metabolites and proteins that are involved in the process of storing fat. They also experienced a breakdown of proteins that are involved in muscle buildup and repair. The researchers also found that missing a single night of sleep caused changes to genes that have been associated with a type of inflammation linked to the development of type 2 diabetes and obesity.

The team reports that they do not know how long the metabolic changes lasted after the volunteers returned to normal sleep patterns. But they point out that their study shows that sleep serves more functions than previously thought—it is not just to rejuvenate the brain or to conserve energy, it also plays a role in overall metabolism. They suggest more study is required to determine if such changes due to episodic sleep disruptions become long-term.

To read further on the value of sleep check out my Page – How important is a good night’s sleep?

Tony

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Filed under good night's sleep, normal weight gain, sleep, sleep deprivation, Weight, weight control, weight gain

Exercise trumps weight loss for heart patients – Study

 

It seems to be that sedentary is fast becoming a dirty word when it comes to a healthy extended life. The more we act to remove it from our lives that better off we will be.

Increased physical activity, not weight loss, gives individuals with coronary heart disease a longer lease on life, according to a new study conducted at the Norwegian University of Science and Technology (NTNU).

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NTNU researchers have found that heart disease patients can gain weight without jeopardizing their health, but sitting in their recliner incurs significant health risks.

Weight loss seems to be associated with increased mortality for the participants in the study who were normal weight at baseline. The survey, which is an observational study based on data from HUNT (the Nord-Trøndelag Health Study), was recently published in the Journal of the American College of Cardiology (JACC).

Researcher Trine Moholdt in NTNU’s Department of Circulation and Medical Imaging collaborated on the study with cardiologist Carl J. Lavie at the John Ochsner Heart and Vascular Institute in New Orleans, and Javaid Nauman at NTNU.

They studied 3307 individuals (1038 women) with coronary heart disease from HUNT. Data from HUNT constitute Norway’s largest collection of health information about a population. A total of 120,000 people have consented to making their anonymized health information available for research, and nearly 80,000 individuals have released blood tests.

HUNT patients were examined in 1985, 1996 and 2007, and followed up to the end of 2014. The data from HUNT were compared with data from the Norwegian Cause of Death Registry.

During the 30-year period, 1493 of the participants died and 55 per cent of the deaths were due to cardiovascular disease.

“This study is important because we’ve been able to look at change over time, and not many studies have done that, so I am forever grateful to HUNT and the HUNT participants,” said Moholdt.

Exercise and live longer

The study revealed that people who are physically active live longer than those who are not. Sustained physical activity over time was associated with substantially lower mortality risk. Continue reading

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Filed under Exercise, exercise benefits, longevity, successful aging, Weight, weight control, weight loss

Feeling Anxious? Blame the Size of Your Waistline

While this blog started as a venue for guys – hence the address guysandgoodhealth, it has since morphed into an all purpose health and longevity blog for both men and women. In fact, I would bet there are more women readers than men. That is why this particular study piqued my interest. Additionally, while I have had friends who suffered from anxiety, I think my ignorance of that subject is nearly pristine.

Anxiety is one of the most common mental health disorders, and it’s more likely to affect women, especially middle-aged women. Although anxiety can be caused by many factors, a new study suggests that the amount of abdominal fat a woman has could increase her chances of developing anxiety. Study results are published online in Menopause.

 

Everyone is familiar with the term “stress eating” that, among other things, can lead to a thicker waistline. In this study that analyzed data from more than 5,580 middle-aged Latin American women (mean age, 49.7 years), the cause-and-effect relationship was flipped to determine whether greater abdominal fat (defined as waist-to-height ratio in this instance) could increase a woman’s chances of developing anxiety. Although this is not the first time this relationship has been examined, this study is the first of its kind known to use waist-to-height ratio as the specific link to anxiety. Waist-to-height ratio has been shown to be the indicator that best assesses cardiometabolic risk. A general guideline is that a woman is considered obese if her waist measures more than half of her height.

The article “Association between waist-to-height ratio and anxiety in middle-aged women: a secondary analysis of a cross-sectional multicenter Latin American study” reports that 58% of the study population were postmenopausal, and 61.3% reported experiencing anxiety. The study found that those women in the middle and upper thirds of waist-to-height ratios were significantly more likely to have anxiety, and those in the upper third were more likely to actually display signs of anxiety compared with women in the lower two-thirds.

Anxiety is a concern because it is linked to heart disease, diabetes, thyroid problems, respiratory disorders, and drug abuse, among other documented medical problems. Research has shown an increase in the frequency of anxiety in women during midlife, likely as a result of decreased levels of estrogen, which has a neuroprotective role.

“Hormone changes may be involved in the development of both anxiety and abdominal obesity because of their roles in the brain as well as in fat distribution. This study provides valuable insights for healthcare providers treating middle-aged women, because it implies that waist-to-height ratio could be a good marker for evaluating patients for anxiety,” says Dr. JoAnn Pinkerton, NAMS executive director.

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Some insights into weight and aging – Web MD

I love these WebMD quizzes. I thought this was a particularly germane one for us.

There are only nine questions, but I want to offer a couple of sample. You can take the quiz here.

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I only missed a couple (wheew!). Since I have been writing this blog for nearly 10 years, I expected to crush it.

Here are a couple of examples:

True or False – Thinner is better as you get older. Unlike the majority of our lives, things change as we age. The answer is, “You want to be healthy, not frail. For older adults, what matters most is how active you are and whether you can do all your everyday activities. While it’s important to stay at a healthy weight, how much of your weight ”

I thought that was an excellent insight which many people would not know.

True or False. Gaining weight is a fact of aging. This one is also not obvious. “You can keep your weight steady as you age. It does get harder, but it’s possible. Those corners you cut when you were younger (huge portions, happy hours, little to no exercise)? You can’t   But age doesn’t have to equal weight gain.”

I must admit that the statement, You can’t get away with them anymore, is, I think, no secret to any of us over 50.

Tony

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Filed under aging, aging brain, aging myths, living longer, longevity, normal weight gain, successful aging, weighing

Reduced sunlight may contribute to winter weight gain

Living in the Midwestern U.S. I have suffered along with much of the country in the recent serious cold snap.I have the Weather Channel on as I write this. They reported that 65 million Americans are under cold weather alert this morning. The weather has curtailed my cycling and I have ‘taken to the stairs’ in my high rise for supplemental exercise. We have a health club, but I don’t enjoy the confinement of it. So, this year, I am suffering from some winter weight gain. I was surprised to learn that the curtailed sunlight in winter may also be relevant to body weight. Herewith, information from the University of Alberta’s Lesley Young.

We may have a new reason, in addition to vitamin D generation, to bask in a little sunshine.

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A breakthrough study by University of Alberta researchers has shown the fat cells that lie just beneath our skin shrink when exposed to the blue light emitted by the sun.

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Filed under holiday weight gain, SAD, seasonal affective disorder, winter

Sweet potatoes are sweet enough – Harvard

I am a big fan of sweet potatoes. Drum roll, please. Number one on the countdown of 10 best foods from the Center for Science in the Public Interest is Sweet Potatoes. A nutritional All-Star — one of the best vegetables you can eat. They’re loaded with carotenoids, Vitamin C, potassium, and fiber.

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Harvard School of Public Health says, that sweet potatoes are typically recognized by their copper-colored skin and vibrant orange flesh, though the hundreds of varieties grown worldwide display colors such as white, cream, yellow, reddish-purple, and deep purple. Although they are often found on holiday tables covered in marshmallows or mixed with added sweeteners, there’s no need! True to their name, sweet potatoes have a naturally sweet flavor, which is further enhanced through cooking methods like roasting. They are also one of the top sources of beta-carotene—a precursor to vitamin A. Continue reading

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Some tips for biking in cold weather …

“The hawk is back.” That’s what we Chicagoans say when temperatures turn cold here. I woke up to 22F degrees the other morning. Mid November is a bit early for such temps, but if you want to ride your bike, you deal with it. By the way, when temps fall to sub zero, the expression is, “The hawk is back … and he brought his whole damn family.”

So, winter seems to have come early to Chicago.

Whether you ride a bike or not, I think you will find some useful info here.

From the Toronto Star

The Wall Street Journal a while back had a cleverly written item on Your Outdoor Sports Survival Guide, by Jason Gay. He aptly describes “the maniacal joy of Survival Season,” and observes “Nobody looks suave playing sports in the freezing cold. If you are doing it correctly, you look a little unhinged and suspicious. Are you going to play golf…or rob the Bank of Alaska?”
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5 Habits that work for weight loss – Harvard

I think that deciding to live a healthy life is a far more rewarding goal than ‘losing a few pounds.’ Unfortunately, I think peoples’ eyes glaze over contemplating the general idea of living a health life. Whereas, lopping off a few offending pounds resonates. Statistics show that 60 percent of us are overweight and half of those folks are outright obese. So, we need to know some weight loss techniques. I think Harvard does a good job on this list from the Harvard Heart Letter.

1. Make time to prepare healthy meals

Home-cooked food tends to be far lower in calories, fat, salt, and sugar than restaurant food and most processed food. But it takes time and effort to choose recipes, go to the store, and cook. Take a close look at your weekly schedule to see if you can carve out a few hours to devote to meal planning and shopping, which is more than half the battle, says Dr. Blackburn. It could be on Sunday afternoon or in 15- to 30-minute increments throughout the week. Continue reading

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10 Metabolism secrets to help shed pounds – Infographic

The aim of this blog is not to simply lose weight. It is to live a healthy, happy and long life and to have all our mental faculties functional till the end. I am including this infographic because it has a lot of good information on those very things – as well as losing weight.

Eat less; move move; live longer.

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Tony

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Filed under Exercise, exercise benefits, ideal weight, overweight, stress, Weight, weight control, weight loss

Dining hall intervention helped students’ choices

As I have written in some of my blog posts on the brain. It is our frontal lobes that separate us from the rest of the creatures on this earth. That’s where our conscience resides and our decision-making takes place – our impulse control. It is a fact that the frontal lobes are the last to develop, often times this part of the brain is not developed until the individual reaches age 25. Personally, I found this fact to be an excellent explanation of why I made some of the really dangerous choices I did as a teen. It is well to keep this slow development fact in mind when thinking about freshmen in college living away from home for the first time in their lives.

As students transition from high school to college, they enter a critical period for weight gain. Although eating in a buffet-style dining hall offers freedom and flexibility in food choice, many students cite the abundance of food available as a cause for weight gain. As most college students’ diets are low in fruits and vegetables and high in calories, sugar, fat, and sodium, researchers from the University of Toronto and Memorial University of Newfoundland created a cross-sectional study to examine whether messaging encouraging fruit, vegetable, and water intake could influence the habits of university students.

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“Our labeling, focused on beverages and fruits and vegetables, may have been useful to decrease students’ consumption of sugar-sweetened beverages and increase consumption of , fruits, and vegetables,” said lead author Mary Scourboutakos, PhD, post-doctoral researcher at the University of Toronto. Continue reading

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Let’s seek out health

Watching TV the other day, I was struck by how many ads there are for drugs to solve our health problems. We seem to think of drugs as some kind of permanent answer to problems that may only be temporary. Never mind that the list of side effects is often longer than the supposed benefits of taking the drugs in the first place.

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 Eat less; move more; live longer is a really simple way of living and thinking about our lives. If we put this mantra into our heads each morning, we could forget the temporary problem of weight that seems to plague most of us.

Eat good food in reasonable amounts and make sure you get some exercise every day of your life. Avoid bad habits like drinking too much alcohol and smoking. Finally, make sure you get enough sleep. Pay attention to those simple aspects of your life and you will solve a multitude of problems before they ever arise. 

The following Pages have more details on these elements:

How important is a good night’s sleep?

How many ways does smoking harm you?

Important facts about your brain (and exercise benefits)

Tony

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How often should you eat – Infographic

I just stumbled across this infographic and it seemed intelligently constructed and  particularly informative. Enjoy!

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Tony

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Filed under good weight loss foods, ideal weight, infographic, infographics, Weight, weight control