General Health Articles

In the News Top Health and Fitness Discoveries in 2022

Over the past twelve months, there have been many top health and fitness discoveries made in thousands of labs across the country.  Here we will look at some of the top discoveries that will lead us to a happier and healthier 2023.

• Chrono nutrition. “There has always been a two-sided debate over whether the time of day makes a difference in maintaining a healthy body weight. Classic scientific discourse has been the calories in vs calories out as the main factor, rather than timing, and often things like eating less in the evening or eating a large breakfast were dismissed as myths. However, a new study was published to show both are correct. While energy intake vs energy expenditure is crucial in weight management, when eating smaller or larger meals affects your appetite and blood sugar regulation, it is more about regulating how hungry you are throughout the day. You are less likely to overeat later in the day if you eat a larger (balanced) breakfast in the morning.”
• Social media dietary advice.” A survey showed that 47% of people take health and nutrition advice from social media. However, worryingly especially on TikTok aimed at younger users, much of this information was incorrect and misleading, promoted by unqualified individuals and the platforms' algorithms promoting a toxic diet culture, contributing to disordered eating and body dissatisfaction.”
• Sweeteners are terrible for your health. “Once promoted as a healthy alternative for those with a sweet tooth, artificial sweeteners have garnered significant controversy as synthetic food sources. Previous studies have shown that they can promote appetite and sugar cravings and contribute to higher body weight. However, this year saw a large-scale study, of more than 100,000 participants that linked their artificial sweetener intake (notable additives like aspartame, acesulfame potassium, and sucralose) to an increased risk of cardiovascular disease.”

Healthy Living Top 10 Healthy Living Tips

Not everything having to do with diet, exercise, and healthy living must be complicated or time-consuming. There are plenty of things that you can easily do to help shift your mindset towards living healthier.

Here are the top 10 things that you can do to live healthier and feel good about yourself. 

1. Eat Fresh Foods. Eat fresh rather than processed foods. Ask yourself, “Does this come from Nature?” If the answer is NO, then eliminate it from your diet.
2. Take up a sport. It doesn’t have to be complicated, just something that you are comfortable with and gets you moving.
3. Maintain a healthy lifestyle. If you are a parent always on the go, ensure that your healthy choices fit into your busy schedule.
4. Start a food diary. Write down everything you eat and once you do you can see where and what you need to cut from your diet.
5. Avoid fad diets. Opt for a healthy lifestyle. Fad diets are a quick fix, whereas overall good health will sustain you.
6. Set goals. Give yourself a sensible time-period to cut fast food from your diet.
7. Get active. Use the stairs instead of the elevator, use the furthest parking spot away from where you are going, and get moving daily in some way.
8. Five-a-day rule. Follow the five-a-day rule when it comes to fruits and vegetables.
9. Socialize with like-minded people. You’ll start to think like them and be inspired by them.
10. Be good to yourself. Take your time and reward yourself regularly for achieving your goals.

In the News Signs You’ll Live to 100 – Part II

Continued from Part I…

You’re a calorie counter.

Researchers in St. Louis reported that men and women who limited their daily calories to 1,400 to 2,000 (about 25% fewer calories than those who followed a typical 2,000-to 3,000-calorie Western diet) were literally young at heart—their hearts functioned like those of people 15 years younger. 

You prefer to drink tea.

Both green and black teas contain a concentrated dose of catechins, substances that help blood vessels relax and protect your heart. 

You skip cola (regular and diet).

Scientists in Boston found that drinking one or more regular or diet colas every day doubles your risk of metabolic syndrome—a cluster of conditions, including high blood pressure, elevated insulin levels, and excess fat around the waist, that increase your chance of heart disease and diabetes.

You eat purple food.

Concord grapes, blueberries, red wine: They all get that deep, rich color from polyphenols—compounds that reduce heart disease risk and may also protect against Alzheimer's disease, according to research. 

You’re not a burger-eater.

A few palm-size servings (about 2½ ounces) of beef, pork, or lamb now and then is no big deal, but eating more than 18 ounces of red meat per week ups your risk of colorectal cancer—the third most common type, according to a major report by the American Institute for Cancer Research. 

You run at least 40 minutes a day.

Scientists in California found that middle-aged people who did just that—for a total of about 5 hours per week—lived longer and functioned better physically and cognitively as they got older.

In the News Signs You’ll Live to 100 – Part I

Thanks to advances in health, education and disease prevention, people are living longer – many people hitting triple digits – more so than ever before. 

But there are also some everyday habits, or circumstances in your past, that can influence how long and how well you’ll live. 

Here is a two-part article of some science-based signs that you are on the long-life path. 

You love to work out.

Studies have shown that staying physically active can help improve your longevity and help reduce your risk for heart disease, diabetes, and other health conditions.

You have a relatively flat stomach after menopause.

Women who are too round in the middle are 20% more likely to die sooner (even if their body mass index is normal), according to a National Institute on Aging study. At midlife, it takes more effort to keep waists trim because shifting hormones cause most extra weight to settle in the middle. 

You were a healthy-weight teen.

A study in the Journal of Pediatrics that followed 137 African Americans from birth to age 28 found that being overweight at age 14 increases your risk of developing type 2 diabetes in adulthood. 

You like raspberries in your oatmeal.

Dietary fiber helps reduce total and LDL ("bad") cholesterol, improve insulin sensitivity, and boost weight loss. 

Continued in Part II…

In the News World Alzheimer’s Awareness Month – Part II

(Continued from part I…)

According to experts, the greatest risk factor for Alzheimer’s disease and other dementias is increasing age. Although age increases risk, dementia is not a normal part of aging. 

There are more than 20 genes which affect a person’s risk of developing dementia. The gene APOE was the first known to increases a person’s risk of developing Alzheimer’s disease, and it is still the strongest risk gene known. There are also genes which directly cause dementia, but these deterministic genes are rare – they are estimated to account for less than 1% of dementia cases and cause young-onset forms in which symptoms usually develop before the age of 60. 

Keeping active, eating well, and engaging in social activities all promote good brain health and may reduce your risk of developing dementia. Keeping your heart healthy, including by avoiding smoking and excessive alcohol consumption, can lower your risk of dementia and other diseases too.

While there is no cure for Alzheimer’s disease or for most other causes of dementia at present, the problems associated with dementia such as restlessness and depression can be treated. It may also be possible, especially in the early stages of dementia, to improve someone’s memory with medication.

It is also possible to help people with dementia in a variety of practical ways. These include ways of caring for people with dementia which build on the strengths and abilities of those affected. This ensures that people with dementia maintain a sense of well-being and individuality throughout their illness.

Although there is no known cure, there is always hope for a breakthrough. That's why it's so important to stay informed. World Alzheimer's Month is one big way to keep the conversation going.