A few minutes of light exercise, rather than a sweaty gym workout, is all that is needed to reduce the risk of type 2 diabetes, study suggests

Even small amounts of physical activity can offer health benefits that protect against diabetes, new research suggests.

A new study found that even a little exercise wards off insulin resistance, a precursor to type 2 diabetes which can result from a high-fat diet.

Insulin resistance occurs when the cells of the body stop responding to insulin, a hormone that regulates blood sugar levels in the body.

Exercise can prevent insulin resistance by prompting the body to remove damaged cells and enhancing the quality of mitochondria, the cell’s energy powerhouses.

Type 2 diabetes affects 4.5 million people living in the UK and 29 million people in the US.

Even small amounts of physical activity can offer health benefits that protect against diabetes

Even small amounts of physical activity can offer health benefits that protect against diabetes

The study also casts doubt on the previously held view that increasing the quantity of mitochondria could help fix some consequences of a high fat diet, including insulin resistance.

The researchers found that the benefits from physical activity were not affected by the quantity of mitochondria.

Lead researcher Megan Rosa-Caldwell, a doctoral student at the University of Arkansas, found that mice genetically engineered to have higher quantity of mitochondria were not more protected against high-fat diet induced insulin resistance.

How was the research conducted?

The researchers fed all the mice in the study a Western diet high in fat.

The genetically engineered and control mice were further divided into a group that was allowed to exercise, and a sedentary group.

Their results showed that physical activity, regardless of the amount of mitochondria, offered similar health benefits against insulin resistance.

Even a little exercise wards off insulin resistance, a precursor to type 2 diabetes which can result from a high-fat diet

Study found even a little exercise wards off insulin resistance, a precursor to type 2 diabetes

The researchers said that it appears that exercise’s ability to help remove damaged cells and enhance the quality of the mitochondria may be more effective for preventing insulin resistance.

But they said these aspects need to be further tested.

Exercise offers ‘the greatest protection’

Ms Rosa-Caldwell said that with rates of obesity and type 2 diabetes continuing to increase, understanding the cellular processes that help or hurt insulin resistance can help doctors better tailor effective preventative measures such as exercise.

She added: ‘For now, physical activity is the greatest protection, but further research may enable us to prevent and treat insulin resistance, and subsequent diabetes, more effectively.’

The research was published in the journal Experimental Physiology.

[“Source-ndtv”]

 

Exercise, brain training may boost brain health in old age

 Music with a beat makes seniors exercise longer

Exercise, controlling blood pressure and some forms of brain training might preserve brain health.(Kzenon/shutterstock.com)

WASHINGTON — Are you seeking steps to keep your brain healthy in old age?

There are no proven ways to stave off mental decline or dementia. But a new report says there are hints that exercise, controlling blood pressure and some forms of brain training might offer some help.

Without proof, the government should not begin a public health campaign pushing strategies for aging brain health, the National Academies of Sciences, Engineering and Medicine said in a report released Thursday.

But the public should be told the evidence is “encouraging,” though inconclusive, the report concluded. That way, people can use the information in deciding whether to invest time and money on different interventions.

The three highlighted strategies “do no harm,” said neuroscientist Alan Leshner, chairman of the National Academies committee. “At least two of them are really good for you” even if the brain link doesn’t pan out.

Scientists know that risky changes in the brain begin decades before symptoms of Alzheimer’s and other dementias become apparent, suggesting there’s a window when people might bolster their cognitive health. But the report says Americans face a “bewildering” array of products and strategies promoted for brain health despite little if any rigorous science to back them up.

The National Institute on Aging asked the prestigious National Academies to review the field. The committee said three interventions should be more closely studied to prove if they really can help:

— Getting high blood pressure under control, especially in middle age. People with hypertension need treatment anyway to prevent heart disease and strokes.

— Increased physical activity. Similar to the blood pressure advice, what’s good for the heart has long been deemed good for the brain.

— Cognitive training, specific techniques aimed at enhancing reasoning, problem solving, memory and speed of mental processing. While immediate task performance may improve, the committee said it’s not clear whether there’s lasting, meaningful benefit.

This is not merely “brain games” on your computer, Leshner said. The committee isn’t backing those costly computer-based programs. Indeed, the government fined one brain training company last year for misleading consumers.

Instead, the best study to date included training done in groups, providing social engagement too. And cognitively stimulating activities include such things as learning a new language, the report noted.

“Since generally keeping intellectually active appears to be good for you, do that,” Leshner advised, and if you’re considering a commercial program, ask the company to see studies backing it.

The Alzheimer’s Association had been awaiting the recommendations, and agreed that “more research is needed to determine what the optimal interventions should be,” said chief medical officer Maria Carrillo. “In the meantime, we recommend that people challenge their brains to maintain brain health.”

[“Source-ndtv”]

Can sitting cancel out the benefits of exercise?

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Editor’s note: The following is adapted from “Fitter Faster: The Smart Way to Get in Shape in Just Minutes a Day” by Robert J. Davis with Brad Kolowich Jr.

You’ve probably heard the trendy phrase that “sitting is the new smoking.” Although it’s an exaggeration to equate the two behaviors — nothing comes close to smoking in its many ruinous and deadly effects on the body — research does show that prolonged sitting may be harmful, even if you exercise regularly.

Pooling results from more than 40 studies, researchers concluded that the more time people spend on their duffs — whether at a desk, on the couch or in the car — the greater their risk of premature death, cardiovascular disease, cancer and especially type 2 diabetes.

Regular exercise, particularly higher levels of physical activity, appears to blunt these harmful effects somewhat but may not eliminate them entirely. An analysis of more than a dozen studies concluded that we need at least 60 minutes a day of moderately intense exercise (such as brisk walking, doubles tennis or ballroom dancing) to counter the increased risk of premature death due to prolonged sitting. But another study found that the same amount of exercise — which is more than most physically active people get — doesn’t undo the negative effects of sitting on insulin levels and blood fats.

The damage from prolonged sitting is thought to be due to reduced muscle activity, especially in the large muscles of the legs and back, which can decrease the body’s ability to regulate blood sugar and remove harmful blood fats. Sitting for long periods may also adversely affect blood vessel function and increase food cravings, causing us to eat more and gain weight.

To reduce sitting time, there are actions you can take.

At work, stand for a few minutes every half-hour, perhaps during phone calls, coffee breaks or meetings. If possible, use a desk that lets you work both standing and seated. Or try one attached to a treadmill that allows you to slowly walk while you work. In the car, park as far away as possible from the door so you’ll be able to walk more. Stand if you ride the bus or subway. At home, get up regularly from your computer. Try standing and doing chores while watching TV.

Incorporating short bursts of standing and movement like this will keep you from becoming an “active couch potato,” someone who exercises and then remains largely sedentary the rest of the time. By thinking of fitness as something that entails what you do the entire day — not just the relatively few minutes spent sweating — you’ll be able to fully reap the rewards of your workouts.

[“Source-ndtv”]

Drug companies reveal info on gifts to doctors

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Several big-name drug companies in Canada have begun listing how much money they pay out to doctors, hospitals and health care groups, amid concerns that patients have been kept in the dark about the financial ties between their physicians and the pharmaceutical industry.

Ten large drug companies are releasing information on their websites, listing the millions of dollars of payments made to health-care professionals and organizations, such as hospitals and doctor groups. They have also listed payments made to doctors to cover their travel expenses to international meetings.

The participating companies include:

White prescription pills
  • GlaxoSmithKline
  • Amgen
  • Bristol-Myers Squibb
  • Gilead
  • Eli Lilly
  • Merck
  • Novartis
  • Purdue
  • Roche
  • AbbVie Corp.

GSK Canada (GlaxoSmithKline), which spearheaded the voluntary disclosure plan, revealed it paid a little more than $2 million to health care providers and organizations in 2016

Merck Canada revealed it paid more than $7 million for health care professional services, and another $2 million to patient groups and health organizations. Roche Canada offered more than $8 million in payments to doctors and health organization groups.

In all, the 10 companies offered more than $48 million in payments in 2016, though not all companies included figures for the entire year.

The 10 drug companies announced in late March, through the industry group Innovative Medicines Canada, that they would begin releasing the numbers, saying they were committed to “enhancing trust by disclosing the payment voluntarily.”

But many prominent pharmaceutical company observers say the move is little more than a public relations gesture and doesn’t go far enough to inform Canadians about the influence drug companies have on doctors.

For example, the companies are only listing their overall payments to health care professionals — not how much they paid to individual doctors, as is now required in the United States.

The Physician Payments Sunshine Act in the U.S. compels companies to divulge all payments to doctors of $10 or more. Britain, France and Denmark have similar “sunshine” legislation. In the U.S. patients can even access an interactive database created by ProPublica, called “Dollars for Docs,” that lists which doctors and hospitals receive the most payments from drug companies.

Several Canadian physicians want to see that kind of transparency in this country. They’ve formed a group, called “Open Pharma,” that calls on governments to compel drug companies to disclose all payments made to individual doctors.

Dr. Joel Lexchin is a member of Open Pharma and recently wrote a book called “Doctors in Denial: Why Big Pharma and the Canadian medical profession are too close for comfort”.

He calls the disclosure initiative a “very minor baby step” that offers Canadian patients an incomplete picture of the payments issue.

He would rather see listing of all payments to specific doctors or organizations but suspects drug companies are reticent to reveal how much they spend on individual doctors

Lexchin says his main concern is the research showing that doctors are influenced – consciously or not – when they receive gifts or payments from drug companies.

“What we know from research done in the U.S. is that even small amounts of money or gifts are associated with changes in prescribing behaviour,” he told CTV News.

He says doctors often feel obliged to repay drug companies for gifts and that repayment sometimes takes the form of prescribing products they might not have otherwise thought of before their interactions with the drug companies.

“Money creates conflicts of interest,” he said.

Lexchin has other reservations. He notes that the 10 drug companies taking part in the voluntary disclosure represent less than half the membership of the industry group.

He also worries that, because the initiative is voluntary, “companies that disclose payments this year may not do so again next year.”

[“Source-ndtv”]

Drug Information Centre Will Reduce Rate of Abuse–Official

alarming-rate-drug abuse-future-time-bomb-customs

Ibadan, June 21, 2017 (NAN) Prof. Temitope Alonge, Chief Medical Director of University College Hospital(UCH), Ibadan says the hospital has concluded plan to open a Drug Information Centre (DIC) to reduce rate of drug abuse.

Alonge made this known in an interview with the News Agency of Nigeria (NAN) in Ibadan on Wednesday.

According to Alonge, the importance of a drug information centre to the hospital’s Pharmacy Department could not be over-emphasised.

He said that the department was being run by professionals and it could compete with best standard practices in the world.

“A drug information centre is primarily affiliated with hospitals and colleges of pharmacy.

“The centre serves as an audience of primary health professionals, and meets consumers’ needs.

“Three general areas of responsibility are being addressed by the DIC and these include: service, education, and research.

“In the area of service, the DIC serves specific functions such as answering questions, supporting the pharmacy and therapeutics committee and preparing newsletters.

“The DIC educational responsibility often includes teaching pharmacy students on drug information skills.

“We intend to equip the centre with standard commercial information systems used in DIC, and this will go a long way to reduce abuse of drugs by patients.’’ (NAN)

[“Source-ndtv”]

Drug information leaflets are ‘impenetrable’ and ‘unreadable’: Medicine pamphlets must be improved so patients can understand them, report claims

Drug information leaflets must be improved so they can be more easily read and understood, a report claims.

The Academy of Medical Sciences has called for the pamphlets that come in medicine boxes to be made clearer to ensure ‘comprehension and readability’ for patients.

Drug leaflets should also include information on the benefits of taking a medicine, and not just a ‘laundry list’ of the potential harms, it adds in its report.

Professor John Tooke, chair of the report, said: ‘The patient information leaflet does not provide a balanced appraisal of the benefits and harms of medicines and was described in our public dialogue as being “impenetrable” and “unreadable”.’

The Academy has released a series of potential questions that the public can ask their doctor to help them make an informed decision about whether to take certain medicines.

Drug information leaflets must be improved so they can be easily understood, experts claim

Drug information leaflets must be improved so they can be easily understood, experts claim

Unclear information leaflets 

Professor Tooke said: ‘The one piece of information that patients are guaranteed to receive – the patient information leaflet – does not provide a balance appraisal of the benefits and harms of medicines and was described in our public dialogue as being “impenetrable” and “unreadable”.

‘As far as patient information leaflets are concerned there is currently an obligation for industry to expose the risks, which is why they predominate this laundry list of side effects.

‘That’s a regulatory requirement and we’re saying that the regulation needs to serve the user and therefore what they need too is a balanced view of the potential harms and benefits.’

The Academy recommends patients ask their doctor questions, such as ‘How will this medicine make me feel? Will it affect my daily life?’, to aid their decision-making regarding whether to take certain medications, the BBC reported.

Patients trust friends more than science

The report, released yesterday, also revealed patients are more likely to trust the opinions of their family and friends than the results of clinical trials when it comes to the safety and effectiveness of their medication.

The Academy surveyed 2,041 members of the public and 1,013 GPs about their attitudes towards medical research.

Results revealed that 63 per cent of the public and 82 per cent of GPs are sceptical of claims made by drugs trials.

Many have major doubts following a series of scares over the safety of hormone replacement therapy (HRT), cholesterol-lowering statins and the antiviral drug Tamiflu.

The findings also demonstrate just 37 per cent of the public trust evidence from medical research, while 65 per cent value the opinion of friends and family.

Perhaps surprisingly, 82 per cent of GPs believe medical research is biased in favour of drugs appearing effective and safe.

Just 37 per cent of the public trust medical research, yet 65 per cent value friends' advice  

Just 37 per cent of the public trust medical research, yet 65 per cent value friends’ advice .

Risks of unclear information 

Sir John Tooke, report chairman, said: ‘We all need medicines at some point in our life yet the decision as to whether to use a drug or not can be a confusing one as illustrated by numerous controversies played out in recent years – in relation to the use of statins to reduce the risk of strokes and heart disease; the risks and benefits associated with hormone replacement therapy and Tamiflu in the treatment of influenza.

‘Questions raised about the risk and benefit balance of being on statins were associated with large numbers of people stopping the drugs from which it has been inferred there could be 2,000 excess strokes and heart attacks over the next 10 years in the UK, so there can be health consequences from the result of confusion.

‘It is our view that unless we improve the use of scientific evidence to judge the potential harms and benefits of medicines, both established and new, patients will not reap the full advantage of scientific advance.’

He said: ‘It’s startling to hear that only about a third of the public trust medical research.

‘Patients are struggling to make sense of the information they receive from their doctor, the TV, the internet and their friends and family about medicines.

‘With our ageing population and ever more sophisticated treatments being made available, we need to act now to give patients clearer and more useful information about the medicines they take.’

Why the confusion? 

As well as the ongoing debate about whether the insomnia and muscle weakness side effects of statins outweigh its cholesterol-lowering properties, there is similar confusion regarding HRT  for the menopause and whether it causes breast cancer.

The NHS has claimed the benefits outweigh the risk, yet surveys have shown the majority of women are still very sceptical.

In addition, research published back in 2009 claimed that ‘more than half of children taking Tamiflu to combat swine flu suffer side effects such as nausea, insomnia and nightmares’.

Professor Dame Sally Davies, the Chief Medical Officer for England, said: ‘Medical science is progressing at an unprecedented rate, opening up opportunities not only to cure certain diseases but potentially to prevent them ever occurring.

‘It is vital that we find the best possible ways to use and communicate scientific evidence, so that progress may be translated into benefits for patients.’

[“Source-ndtv”]

Want glowing skin on your wedding day? Add papaya to your diet

tips for wedding day, how to look good on wedding day, tips for brides, papaya and it's benefits, Indian express, Indian express news

As the next season of weddings is drawing near, all the would-be brides are gearing up to look and feel their absolute best on that special day of their life. Add papaya to your diet to achieve the glowing skin and fit body like never before.

Well, it might sound incredible but this one fruit, papaya, can really do wonders for all your beauty and health needs, says Mehar Rajput, dietitian and nutritionist from Fitpass.

* Cuts the fat to give you that dream figure: Make it a habit of eating two bowls of papaya every day for a month prior to your D-day. The fruit has a super enzyme, papain, that helps in faster digestion, increasing metabolism and creating healthy waterworks, all of which aid in an efficient weight loss strategy. So by having this approximately 55-calorie portion, not only you are ready for your D-day but also for that beach body, you are craving for your honeymoon.

* Aids digestion: Irregular and unhealthy eating due to wedding jitters can have the bride constantly complaining about acidity or upset stomach. A bowl of papaya everyday can keep stomach problems at bay through its papain enzyme that can help in improving digestion. Moreover, the fibre content in papaya clears the stomach and aids digestive performance so that the bride stays happy from within.

Mohit Narang, skincare expert of brand Avon too shares the benefits of papaya on the skin.

* Exfoliation: Pep up your skin with Papaya since it has an enzymatic effect and it is very good for the clearance of dead skin.

* De-tanning: Papaya is as refreshing for your skin as it is for your body when you eat it. It has a very good anti-tanning effect and is an excellent beauty choice for de-tanning.

* Skin polishing: Papaya helps give your skin a radiant glow and a smooth finish and it brings a lot of shine to your face.

 

 

 

[“source-indianexpress”]

AYUSH Diets Claim to Heal All But How Easy Are They to Follow?

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New York: On this International Day of Yoga (IDY), India’s 69.2 million diabetics might consider waking up to a spoonful of methi seeds soaked overnight on an empty stomach, followed by with meals of salads fresh fruits, multigrain rotis and brown rice gruels.

This is part of the ideal sattvic diet for diabetics, according to the Central Council for Research in Yoga and Naturopathy (CCRYN), a body of the Ministry of AYUSH, most recently in the news for advising pregnant women to “detach themselves from desire, anger, attachment, hatredness [sic] and lust”.

The pamphlet on Mother and Child Care, distributed by AYUSH minister Shripad Yesso Naik, in the run up to the IDY, is scarcely the only document advising lifestyle and dietary practices. The aforementioned diet is part of a similar booklet on the benefits of yoga and naturopathy on diabetes, one of India’s most prevalent non-communicable disease (NCD). Dr. Ishwara Acharya, president of the CCRYN told News18 that these practices could rid India of NCDs.

Much of this advice, however, is treated warily by nutritionists.

“AYUSH diets endorse ‘sattvic’ philosophy, which is fine, but does not mean that people who have been consuming non-vegetarian foods are not eating healthy. In fact, several nutrients are only found in non-vegetarian foods like long chain omega 3 fats, vitamin B12 etc,” said Dr. Shweta Khandelwal, nutritionist and associate professor, Public Health Foundation of India (PHFI).

Nor is the humble egg, disdained by the sattvic diet, easily substituted. Khandelwal did the math. One egg has the biological value (BV) — the unit for measuring how much protein a food source provides the body — of 100. One whole egg makes available 6 gram of protein for the body. Thus eggs are an excellent source of protein. However, she explained, many of the vegetarian sources of protein have a low BV. Thus one has to consume about three to four bowls (200-250 ml each) of dal to get as much bioavailable protein.

Protein requirements are still easier to achieve with a vegetarian diet for an adult, said Purnima Menon, senior fellow at the International Food Policy Research Institute (IFPRI); the trouble would be with iron, zinc and calcium. In a country with widespread anemia among girls and women, which affects lifelong health and makes pregnancy more dangerous, iron is hard to ignore.

According to Acharya, naturopathic diets could correct menstrual cycles from puberty on, perhaps stopping the loss of iron from excess bleeding. He was careful to add that the CCRYN was not asking anyone to stop taking supplements, even though naturopathy is a drugless system.

However, iron has limited vegetarian sources — certain leafy vegetables or lentils — Menon said. These are either expensive or not readily available.

The latest antenatal guidelines by the World Health Organisation recommend “consumption of a variety of foods, including green and orange vegetables, meat, fish, beans, nuts, whole grains and fruit” for healthy pregnancies.

Even if an AYUSH prescribed diet fulfills one’s nutritional needs, it trips over accessibility and affordability, as pointed out by both Khandelwal and Menon.

Seasonal fruits, prescribed for diabetics, are often priced too highly for urban poor to afford, who have now become increasingly vulnerable to diabetes according to the ongoing diabetes survey of the Indian Council of Medical Research. As are the dry fruits to be consumed by pregnant women.

“Consuming a balanced and nutritious diet is a problem across all classes and sectors,” said Khandelwal, adding “With the rise in working populations and erratic lifestyles we all often fall prey to cheap, ready-to-eat options, which are mostly empty calories laden with trans fats.”

However, the minutely detailed AYUSH diets are more suited to those either leading a life of leisure or who have enough help at home with the amount of preparation required.

Menon, who works at the Health and Nutrition Division at IFPRI, said the prescribed diet, at least for pregnant and lactating women would take significant efforts in terms of time and resources. “It takes time to procure and process, things like alfalfa and sprouts,” said Menon, “and many pregnant women do not have the time, the access or the support.” For many women, it will be hard to adhere to fruits and sprouts at 7am, whole wheat rotis at 11am and juices at 3pm.

Recently having completed a study on nutrition and behavioural changes in pregnant women in Bangladesh, Menon called it impractical to expect women to make drastic changes in their diet at the moment of pregnancy. Acharya may call naturopathy a change of lifestyle. However, “changes, and recommendations on what changes to make, to add those extra 350 to 400 calories and other nutrients to a pregnant woman’s diet, have to be incremental and contextual,” said Menon. People form habits by eating multiple times a day, every day. One cannot expect women from coastal communities to suddenly stop eating fish, a ready source of protein. In India, diverse socio-agricultural diversity, a daily family diet in Kerala would be very different from Gujarat or from any other state, she said.

 

 

 

[“source-news18”]

Finding the right diet for you

healthy diet, eating, food, vegetables, fruit

These days we’re bombarded with overwhelming amounts of information telling us what diet we should follow. One day it’s low carb, high fat, the next it’s Paleo, Mediterranean, Atkins or even the Blood Type diet.

It seems impossible to know which one to follow, but dietitian and Association for Dietetics in South Africa (ADSA) spokesperson, Mpho Tshukudu emphasises the importance of understanding that there is no one size that fits all.

Finding the right diet that works for you is a personal thing and should be tailored to your individual needs and lifestyle.

Each patient needs a tailor-made plan

What and how we eat is rooted in our culture, shaped by affordability and mixed with lifestyle factors which include weight, physical activity and emotional connection to food.

“This is where the dietitian comes to the fore,” says ADSA President and Registered Dietitian, Maryke Gallagher.

“If you take a disease such as diabetes, which is a prevalent lifestyle disease in the country, and is a condition that can be managed through diet, each patient needs a tailor-made plan and focused support to make their individualised diet work towards their well-being and health.

“When the situation demands change around something as fundamental to life as food, then broad strokes are not necessarily sustainable solutions.”

“Our genes, environments, activity levels, gender, ages and health statuses are different and they determine our energy levels, macronutrient and micronutrient needs,” adds Tshukudu.

Finding the right plan for you

“Dietitians assess your dietary intake, blood test results, body composition, activity levels, medication and supplements, clinical nutritional status, food allergies and intolerances, among other things,” explains Tshukudu.

Using that information, they will design an eating plan that’s right for you. The plan is assessed at different periods and adjusted if needed.

“No two people’s needs are ever the same because the root cause of their illness is not the same – therefore they will not respond in the same way to one diet,” she adds. “It’s important for patients to pay attention to how their bodies respond to certain foods.”

Mpho Tshukudu, quote, dietitian

Separating fact from fiction

Fad diets usually exclude foods from healthy food groups and label them as unhealthy. In addition they offer unlimited quantities of one food or a certain food group with the promise of quick weight loss over a short period of time.

“If you do manage to lose weight, it’s usually only water and not the fat,” says Tshukudu.

Once you stop the diet, you’ll often regain the weight (and more). These diets are usually low in energy, which will leave you feeling hungry most of the time.

“Fad diets are usually suggested or supported by experts who have little or no training in evidence-based nutrition,” Tshukudu says.

Getting down to basics

When it comes to following a healthy diet, Tshukudu has two simple tips.

1. Hydration

Most people struggle with hydration, especially in winter, because water is too cold to drink. Dehydration can negatively affect your health and mimic the feeling of hunger, meaning that most people will eat when they are not actually hungry.

“Aim to drink fluids every time you empty your bladder – it also gives you a chance to stretch your legs and meet your daily step goal, especially if you are sitting at a desk for most of the day.”

2. Vegetables

Eat vegetables with all of your meals, especially the non-starchy ones such as cabbage, spinach, tomatoes, onions, garlic and ginger. Vegetables are high in fibre and antioxidants, so add them to soups, casseroles, stir-fries and smoothies. “Choose fruits and vegetables that are darker in colour and taste bitterer. The bitter compounds are linked to lower BMI, lower body fat percentage and improved lipids.”

You can be healthy, even on a tight budget

Don’t use a tight budget as an excuse to eat poorly.

Healthy foods, such as vegetables, fruit, milk and legumes are easily available and more affordable than processed foods.

Beans, lentils, nuts and seeds are great sources of protein. Raw nuts and seeds are high in protein and contain healthy fats, while beans and lentils are high in protein and fibre, and are low GI.

Tshukudu adds that we should eat vegetables and fruits that are in season. “Or try growing your own vegetables!”

 

[“source-health24”]

 

 

Going vegetarian is the most effective ‘diet’ for losing weight, say researchers

Going vegetarian is the most effective 'diet' for losing weight, say researchers

(Picture: Bill Hogan/Chicago Tribune/MCT via Getty Images)

You might think that cutting the carbs is the most effective and painful way of losing weight.

After all, No Pizza Before Ibiza must exist for a reason, right?

ew research published in the Journal of the American College of Nutrition claims that the key to shredding might actually lie in a plant-based diet.

Scientists claim that dieters not only lose weight more effectively when following a vegetarian diet but that going meat-free also boosts their metabolism.

Going vegetarian is the most effective 'diet' for losing weight, say researchers

They looked at a group of 74 type 2 diabetes sufferers who were put on a vegetarian diet of grains, vegetables, fruits and nuts.

And the researchers claim to have discovered that that diet was twice as effective as a meaty one.

On average, the newly veggie dieters lost an average of 14lbs versus 7lbs.

As well as simply losing weight, their plant-based diet helped reduce muscle fat which in turn, heightened metabolism.

METRO GRAPHICS

‘This finding is important for people who are trying to lose weight, including those suffering from metabolic syndrome and/or type 2 diabetes,’ says Dr Kahleová.

‘But it is also relevant to anyone who takes their weight management seriously and wants to stay lean and healthy.’

So if you’re trying to slim down or maintain a healthy weight, it might not be a bad idea to try and have at lease one meat-free day a week.

Yet more proof that plant-life rules.

[“Source-ndtv”]