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Tuesday, September 29, 2009

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Understanding omega-3 fatty acids

Our body can’t manufacture certain kinds of important fats, so you have to rely on dietary intake to provide them. Because it’s essential that we get these fats in our food, they’re called essential fatty acids. The hardest kind of essential fatty acid to come by is a type of polyunsaturated fat called omega-3 fatty acid.

The most important nutrition in omega 3 fatty acids are alpha-linolenic acid, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

The benefits
Omega-3 fatty acids play a crucial role in brain function as well as normal growth and development and may be helpful in treating a variety of health conditions. The indication is strongest for heart disease and problems that contribute to heart disease.

Omega-3 fatty acids can also help prevent cancer cell growth, lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream, maintain the fluidity of your cell membranes and decrease platelet aggregation (preventing excessive blood clotting).

Omega-3 sources
Only certain plants synthesize omega-3 fatty acids, mainly leaves, grasses, and algae. Because we don’t eat these kinds of plants, we get most of our essential fatty acids from the meat of animals that do. So, Omega-3 fatty acids can be found in all fish, but they are more concentrated in fatty fish such as mackerel, tuna, salmon, sardines and herring. Omega-3 is also found in vegetables such as Green leafy vegetables, nuts and seeds like almonds, walnuts, pine nuts, and flax seed

Some eggs can also provide us with omega-3 fatty acids. We can increases the omega-3 content of the eggs by feeding chicken insects and greens, added fish oils to their food to increase the amount of fatty acid concentrations in eggs.

A few generations ago, we may got enough omega-3 in the meat we ate. However, these days, instead of allowing cows and sheep to graze on natural foliage, ranchers confine them to feedlots and fatten them up with grain, which contains little omega-3 fatty acid. Our animal fats were once derived away from leafy greens and as a result, our diets are becoming increasingly deficient in omega-3 fatty acids.

Nowadays Omega-3 is also found in softgels (like a vitamin E capsule) or as bottled liquids in pharmacies. Try to choose a supplement that contains vitamin E. Vitamin E is a powerful antioxidant, which is added to the oil to prevent the fatty acids from becoming oxidized (or rancid).

Omega-3 fatty acids and weight loss
Recent studies suggest that overweight people who follow a weight loss program that includes exercise tend to achieve better control over their blood sugar and cholesterol levels when food rich in omega-3 fatty acids is include in their low-fat diet.

Researchers found that omega-3 fatty acids can reduce the risk of becoming obese by improving the body's ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)
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Saturday, September 26, 2009

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Obesity, alcohol, depression interlinked for women

Obesity, alcohol, depression interlinked for women

By Anne Harding


NEW YORK (Reuters Health) - Alcohol abuse, obesity and depression seem to go hand in hand for many women, according to the first study to look at how the three relate to one another over time in young adults.

Dr. Carolyn A. McCarty of Seattle Children's Research Institute and her colleagues also found that almost half of the men and women in their study suffered from at least one of these problems between the ages of 21 and 30.

"That's big," McCarty told Reuters Health, and is likely only "the tip of the iceberg," because she and her colleagues used fairly stringent definitions of alcohol abuse, depression and obesity in their study.

The young men and women in the current study have been followed since 1985, when they were in fifth grade. McCarty and her team looked at data from interviews conducted when the study participants were 24, 27 and 30 years old to understand the interrelationships among depression, obesity and alcohol use disorders.

At age 21, 8 percent of women and 12 percent of men had at least two of the three problems. Over time, having more than one of the problems became more common for women, but less so for men.

For men, the only association the researchers saw was for obese 27-year-olds, who were less likely to be depressed at age 30. But women who were depressed at 27 were more than three times as likely to meet criteria for alcohol abuse or dependence at age 30.

Women who had alcohol use problems at 24 were nearly four times as likely to be obese at 27, while being obese at age 27 more than doubled the risk of depression at 30.

And lower-income individuals of both sexes were at greater risk of depression and obesity.

A tendency to "ruminative coping"-in which a person replays and obsesses about negative events-may be one of the traits that links alcohol abuse, obesity and depression, McCarty noted in an interview.

Dr. Susan Nolen-Hoeksma, a psychologist at Yale, has referred to the three as a "toxic triangle" of "eating, drinking and overthinking," the researcher added, and has shown that women-and men-who ruminate are more depressed and more likely to drink or to binge eat to cope with emotional problems.

There are interventions that target all three legs of this toxic triangle, McCarty said, including physical exercise, mindfulness training, and stress management. Strategies for treating depression, alcohol use problems, and obesity-all of which are characterized by problems with the brain's "reward system"--also need to help people find alternatives to rewarding themselves with food or alcohol, she added.

"We have to think about how people can start to build in naturally rewarding experiences in their lives," she said.

SOURCE: General Hospital Psychiatry, September/October 2009

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Friday, September 25, 2009

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Why Middle-Aged Men Gain Weight

About age 30 to 35, most men (and some women) notice they are gaining weight around the middle (Belly fat/Beer Belly). This sort of fat accumulation greatly increases the risk of cardiovascular and other diseases.

Most people realize that excess fat is unhealthy, but the key is where the fat is distributed. People with apple-shaped bodies (fattest in the abdomen) have a greater risk of heart disease and diabetes than those with pear shapes (fattest in the hips, buttocks, and thighs).

Does age play a role in gaining belly fat?
As you age, your levels of free testosterone decrease, and levels of estrogen and insulin increase. This is partly because aging men convert much of their testosterone into estradiol, a form of estrogen.

How does Low Testosterone cause obesity?
It is already known that obesity decrease testosterone levels and that low testosterone levels cause obesity, creating a vicious cycle. It is also known excess weight will overwhelms both leptins and testosterone.

What should you do?
Firstly, you will need to be more active. Remember, fat is stored energy. To get rid of it, you need to burn more energy (calories) than you eat. Get out of bed earlier, turn off the TV, walk to your office if possible, etc.

Secondly, you'll also need to eat the right foods ( healthy eating habit). I know it's a cliché, but a flat stomach is made in the kitchen and not the gym.

To lose belly fat, eating right and be more active, needs to become a habit, not just something you do when you have the time.
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Thursday, September 24, 2009

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Fat caused 124,000 cancer cases in Europe: experts

Fat caused 124,000 cancer cases in Europe: experts
By Kate Kelland

Fat menBERLIN (Reuters) - More than 124,000 people in Europe developed cancer last year because they are overweight, and rising body fat levels threaten to add tens of thousands more to their ranks, experts said on Thursday.

A study of cancer among overweight people in Europe showed the proportion of new cases of the disease caused by people being fat was highest in women and in central European countries like the Czech Republic, Latvia, Slovenia and Bulgaria.

The most common cancers linked to excess body weight were endometrial, breast and colorectal cancers.

"It is possible that obesity may become the biggest attributable cause of cancer in women within the next decade," lead researcher Andrew Renehan, of Cardiff University in Britain, told the ECCO-ESMO European cancer congress in Berlin.

Renehan used data from the World Health Organization (WHO) and the International Agency for Research on Cancer to estimate that in 2002 some 70,0000 new cases of cancer in 30 European countries were caused by people being overweight or obese.

The study used WHO definitions, classing overweight as having a body mass index (BMI) between 25 and 30, and obese as having a BMI of 30 or more.

They then projected the figures forward to 2008, taking into account the steep decline in women's use of hormone replacement therapy from 2002 after it was linked to increased risk of breast cancer, and the wider use of prostate cancer screening.

They found that the number of cancers that could be attributed to excess body weight increased to 124,050 in 2008.

In men, 3.2 percent of new cancers were attributed to being overweight or obese and in women it was 8.6 percent, and at a country level, obesity-related cancer is a greater problem for central European countries like the Czech Republic, but less of a problem in France and Denmark.

The largest number of obesity-related new cancers was for endometrial cancer (33,421), post-menopausal breast cancer (27,770) and colorectal cancer (23,730). Together, they accounted for 65 percent of all cancers attributable to fat.

Renehan stressed that his numbers were "very conservative estimates" and urged health authorities to take note.

"In the face of an unabating obesity epidemic, and apparent failure of public health policies to control weight gain, there is a need to look at alternative strategies, including pharmacological approaches," he said.

Obesity has long been known to raise the risk of cancer, and the evidence continues to mount. Swedish researchers said in June that women who had weight-loss surgery were 42 percent less likely to develop cancer during a 10-year study.

Although European countries are taking some steps to tackle the obesity epidemic, the study emphasized the "urgency of the task and the scale of the problems" caused by fat, Renehan said.
(Editing by Diana Abdallah)
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Wednesday, September 23, 2009

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Obesity and hormonal imbalance

You must constantly fight your weight while other people seem to stay thin effortlessly. They don’t exercise, they eat anything they want, but they don’t get fat. Hmm, …unfair isn’t it?

Sometimes there are situations where overeating and lack of exercise are not the cause. It is a matter of Hormones.

In recent years, scientists who study body chemistry have discovered several hormones that regulate body weight. Excesses or deficits of hormones can lead to obesity. Here are a few examples:

Thyroid glandThyroid gland makes a hormone called thyroxin, which helps regulate how fast your body burns calories. Thyroid gland, which is shaped like a butterfly and is located right below the Adam’s apple, outputs crucial hormones that essentially regulate the body’s metabolism. People may develop low thyroid function at some point in their lives and that weight gain is a feature of hypothyroid illness.
Since the thyroid produces hormones that manage your metabolism, anything that affects your thyroid will ultimately affect your metabolism.

Stomach secretes ghrelin to stimulate your appetite when your stomach is empty. People with high levels of ghrelin in their bodies will not only feel hungrier than those with low levels, but may burn fat more slowly as well. "It would be interesting to know what would happen if we could block the rise of ghrelin," said Dr. David Cummings, the first author of the new study and an endocrinologist at the University of Washington and the Department of Veterans Affairs in Seattle. "Would it facilitate weight loss, or make it easier to lose weight through dieting or exercise?"

Intestines produce peptide YY to curb your appetite when your intestine has enough food to work on. The gut hormone peptide YY (PYY) is a 36-amino acid peptide that is synthesized and released from specialized enteroendocrine cells called L-cells found predominantly within the distal GI tract. There is increasing evidence that, in addition to regulating food intake, PYY3–36 has additional metabolic beneficial effects on energy expenditure and fuel partitioning.

Fat cells secrete leptin to reduce your appetite when your fat stores have been replenished. Leptin is a hormone secreted by our fat cell, regulates our appetite and metabolism. Leptin is helpful in suppressing the hunger and burning stored fat. Low levels of leptin in the body have been associated with low metabolism and more hunger cravings. The relation between leptin and obesity is clear as low levels of Leptin would mean increased risk of obesity.

You need an approach that doesn’t rely on willpower, because you can’t ignore those instincts. There are dozens of ways to lose weight, but ( as always ) consult to your doctor first.

Image credit : maleandfemalehormones.com
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Wednesday, September 16, 2009

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Overweight and risk of Osteoarthritis

People who are overweight are known to be more likely to get osteoarthritis in the knee. Osteoarthritis can causing pain in the knee and also inhibits daily activities. From some of joint disorders, osteoarthritis is joint disorder most often found.

Osteoarthritis (OA, also known as degenerative arthritis, degenerative joint disease), is a group of diseases and mechanical abnormalities entailing degradation of joints, including articular cartilage and the subchondral bone next to it. Clinical symptoms of OA may include joint pain, tenderness, stiffness, inflammation, creaking, and locking of joints. (Wikipedia)

Why do people who are overweight often suffer from this disorder? If you are overweight, you put the extra weight on the joints, especially the knees. The pain will increase if you conduct some activities such as walking, up and down stairs, standing for too long or move suddenly. Greatest Osteoarthritis risk found in those whose weight was normal at age 18 but were overweight at 45 or older.

The data that was published by the World Health Organization (WHO), said 40 percent of the population over the age of 70 years will suffer from knee osteoarthritis and 80 percent of them have an impact on limited motion.

Left untreated, osteoarthritis can cause permanent damage to the bone. Form of bone can turn into either bent into or out. You should be wary because osteoarthritis has long-term impact.

If you suffer from osteoarthritis, it would be difficult to cure. Of course doctor can provide a painkiller, anti-inflammatory or drug for cartilage to grow back, but you must reduce your activity and lower your body weight.
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Tuesday, September 15, 2009

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Interesting Link

This post contains a list of links which I think is important or interesting. The goal is as a reference or a reliable source for more information about health. I hope you will find the information helpful.

Government Sites / authorized institutions

www.fda.gov
Home Page for the Food and Drug Administration (FDA).
www.emea.europa.eu
EU pharmaceutical regulatory document repository with product information, and guidance for newly licensed formulations for human and animal.
www.mhra.gov.uk
Governmental agency with responsibility for standards of safety, quality and performance (UK).
www.nutrition.gov
US federal guide offering access to all government web sites with reliable and accurate information on nutrition and dietary guidance.
www.mypyramid.gov
This site was created by the Center of Nutrition Policy and Promotion, and organization of the United States Department of Agriculture.
www.usda.gov/wps/portal/usdahome
Describes its main functions, and with a collection of links on current agricultural news and research.
clinicaltrials.gov
ClinicalTrials.gov is a registry of federally and privately supported clinical trials conducted in the United States and around the world. ClinicalTrials.gov gives you information about a trial's purpose, who may participate, locations, and phone numbers for more details. This information should be used in conjunction with advice from health care professionals.
www.cdc.gov
CDC Centers for Disease Control and Prevention - Your Online Source for Credible Health Information.
medlineplus.gov
MedlinePlus Health Information from the National Library of Medicine.


News ( Health Related News )

reuters.com
Keep your mind and body sharp with the latest health and fitness news and information from Reuters.com.
msnbc.msn.com
News on nutrition, diet and weight loss with advice from a range of experts.

Forum ( Health Related Forums )

Obesity Discussion.com
Obesity Forum, Weight Loss Surgery Forum, and Diet Forum.
National Obesity Forum
Healthcare professionals who take an interest in the treatment and management of obesity.
Here to Help
The BC Partners are working together to help individuals and families better manage mental health and substance use problems. We're here to help.

Other interesting sites ( Health Related Sites )

American Society for Nutrition
The American Society for Nutrition (ASN) is a non-profit organization dedicated to bringing together the world's top researchers, clinical nutritionists and industry.
Mayoclinic
Mayo Clinic offers award-winning medical and health information and tools for healthy living.
Webmd
The leading source for trustworthy and timely health and medical news and information.
American Medical Association
The American Medical Association helps doctors help patients by uniting physicians nationwide to work on the most important professional and public health issues.
Kids Health
Health, fitness, food, drugs, alcohol, disease, infection, safety, sexual health, and mental health are covered here.
Health Discovery
Want to know about a disease and its treatment? Looking for a weight loss or fitness program? Want information on infertility, pregnancy and parenting? Interested in healthy living to reduce your risk of heart disease? You're in the right place! Discovery Health - your resource for health information, tips, tools, expert advice and support.
Medicine News 24 Hours a Day
Best medicine news on the web , fast and professional news covering futuristic medicine, Chinese medicine, herbal medicine and more.
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Alternative medicine resources directory
Hypnosis and Hypnotherapy
Hypnosis and Hypnotherapy in RI and MA. A full service hypnosis practice in Rhode Island and Massachusetts helping people make important personal changes from smoking, weightm, stress to relationship and career issues.
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If you have a link to contribute to this post, or comments about these links, please let me know.


Image credit : istockphoto.com/stock-photo-6889731-network.php (ayzek)
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Sunday, September 13, 2009

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Do High-fat Diets Make Us Stupid And Lazy?

Do High-fat Diets Make Us Stupid And Lazy? Physical And Memory Abilities Of Rats Affected After 9 Days

ScienceDaily (Sep. 5, 2009) - Rats fed a high-fat diet show a stark reduction in their physical endurance and a decline in their cognitive ability after just nine days, a study by Oxford University researchers has shown.

The research, funded by the British Heart Foundation and published in the FASEB Journal, may have implications not only for those eating lots of high-fat foods, but also athletes looking for the optimal diet for training and patients with metabolic disorders.

"We found that rats, when switched to a high-fat diet from their standard low-fat feed, showed a surprisingly quick reduction in their physical performance," says Dr Andrew Murray, who led the work at Oxford University and has now moved to the University of Cambridge. "After just nine days, they were only able to run 50 per cent as far on a treadmill as those that remained on the low-fat feed."

High-fat diets, such as those that are prevalent in Western countries, are known to be harmful in the long term and can lead to problems such as obesity, diabetes and heart failure. They are also known to be associated with a decline in cognitive ability over long time spans. But little attention has been paid to the effect of high-fat diets in the short term.

Physical endurance – how long we can keep exercising – depends on how much oxygen can be supplied to our muscles and how efficiently our muscles release energy by burning up the fuel we get from the food we eat. In particular, using fat as a fuel is less efficient than using glucose from carbohydrates, but the metabolic changes induced by different diets are complex and it has been controversial whether high-fat feeding for a short time would increase or decrease physical performance.

The Oxford team set out to investigate whether rats fed a high-fat diet for just a few days showed any change in their physical and cognitive abilities.

All 42 rats were initially fed a standard feed with a low fat content of 7.5 per cent. Their physical endurance was measured by how long they could run on a treadmill and their short-term or 'working' memory was measured in a maze task. Half of the rats were then switched to a high-fat diet where 55 per cent of the calories came from fat. After four days of getting used to the new diet, the endurance and cognitive performance of the rats on the low- and high-fat diets was compared for another five days.

"With the standard feed, 7.5 per cent of the calories come from fat. That's a pretty low-fat diet, much like humans eating nothing but muesli," says Dr Murray. "The high-fat diet, in which 55 per cent of the calories came from fat, sounds high but it's actually not extraordinarily high by human standards. A junk food diet would come close to that."

"Some high-fat, low-carb diets for weight loss can even have fat contents as high as 60 per cent. However, it's not clear how many direct conclusions can be drawn from our work for these diets, as the high-fat diet we used was not particularly low in carbs," he adds.

On the fifth day of the high-fat diet (the first day back on the treadmill), the rats were already running 30 per cent less far than those remaining on the low-fat diet. By the ninth day, the last of the experiment, they were running 50 per cent less far.

The rats on the high-fat diet were also making mistakes sooner in the maze task, suggesting that their cognitive abilities were also being affected by their diet. The number of correct decisions before making a mistake dropped from over six to an average of 5 to 5.5.

The researchers also investigated what metabolic changes the high-fat diet was inducing in the rats. They found increased levels of a specific protein called the 'uncoupling protein' in the muscle and heart cells of rats on the high-fat diet. This protein 'uncouples' the process of burning food stuffs for energy in the cells, reducing the efficiency of the heart and muscles. This could at least partly explain the reduction in treadmill running seen in the rats.

The rats that were fed a high fat diet and had to run on the treadmill also had a significantly bigger heart after nine days, suggesting the heart had to increase in size to pump more blood around the body and get more oxygen to the muscles.

While this research has been done in rats, the Oxford team and Andrew Murray's new group in Cambridge are now carrying out similar studies in humans, looking at the effect of a short term high-fat diet on exercise and cognitive ability.

The results will be important not only in informing athletes of the best diets to help their training routine, but also in developing ideal diets for patients with metabolic disorders such as diabetes, insulin resistance or obesity. People with such conditions can have high levels of fat in the blood and show poor exercise tolerance, some cognitive decline, and can even develop dementia over time.

"These are startling results," says Professor Kieran Clarke, head of the research team at Oxford University. "It shows that high-fat feeding even over short periods of time can markedly affect gene expression, metabolism and physical performance. By optimising diets appropriately we should be able to increase athletes' endurance and help patients with metabolic abnormalities improve their ability to exercise and do more."

"In little more than a week, a change in diet appears to have made the rats' hearts much less efficient," says Professor Jeremy Pearson, Associate Medical Director of the British Heart Foundation, who funded the research. "We look forward to the results of the equivalent studies in human volunteers, which should tell us more about the short-term effects of high-fat foods on our hearts. We already know that to protect our heart health in the long-term, we should cut down on foods high in saturated fat."

  • University of Cambridge (2009, September 5). Do High-fat Diets Make Us Stupid And Lazy? Physical And Memory Abilities Of Rats Affected After 9 Days. ScienceDaily. Retrieved September 13, 2009, from http://www.sciencedaily.com­ /releases/2009/08/090811143548.htm
  • Image Credit: iStockphoto/Leigh Schindler
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Friday, September 11, 2009

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Fat but charming

Fat but charming We often hear many people who failed in a relationship just because they were overweight. Many people refuse to go out with a person who is overweight. Phenomenon that often happens these days since obesity becomes an epidemic. But what is their excuse?

There is simply because they do not like it or because people who are overweight tend to be lazy. Some people said that a fit body is generally indicative of a healthy mind and personality. Another person said that they are very active and would be difficult if the partner was overweight. There are many reasons for them to refuse.

Whatever the reason is not important, because how do we respond to their refusal is the most important. If you are including in the category of people who are overweight, it is important for you to remember that not everyone had the same thought (will reject you).

Many people out there feel that they cannot get a boyfriend/girlfriend because of their weight. While I do not agree with this opinion, I encourage you to develop your self confidence and don’t be too sensitive to a poor assessment from only a few people.

You can also look for other avenues wherein peoples can find you attractive and interesting. Appearance indeed is to be one element in the assessment, but that does not mean if you look less attractive then the world would end. Your charming personality can compensate for you being overweight. Be smart, warm, responsible, witty and charming. And of course, weight loss should also be in your agenda (to be healthier).

No matter how big you are, you are still deserves the same love and respect a skinny deserves. So, do not just locked yourself in your room and ashamed to go out of the house. Meet the people and you will know that there are many people out there, especially family and friends, who still appreciate and want you. Maybe you'll even get support from them.

Finally, do not let obesity take this beautiful life from you, my friend. You are going to be okay.
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Tuesday, September 08, 2009

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Benefits of exercise differ by sex and race

Benefits of exercise differ by sex and race

NEW YORK (Reuters Health) - How much health benefit you get from physical exercise might depend on your gender, and your race, new research suggests.

The work is based on data from more than 15,000 middle-aged African American and Caucasian men and women who have been participating since the late 1980s in the large Atherosclerosis Risk in Communities Study.

According to a report in the Journal of Lipid Research, people who added about an hour of mild exercise per week or half an hour of moderate exercise had increased levels of heart-healthy HDL.

In the study, "mild exercise" included such activities as walking for pleasure, bowling, or weight lifting. "Moderate exercise" could have been a more strenuous activity such as basketball, hiking, or modern dance.

The research team, led by Dr. Keri Monda at the University of North Carolina in Chapel Hill, also found that increased exercise generally produced significant decreases in harmful triglycerides, but only in Caucasians.

Similar beneficial effects of exercise on HDL cholesterol and triglycerides have been found in other studies.

Monda's team also discovered, however, that increased activity improved levels of artery-clogging LDL cholesterol in women, but not in men. Also, they found, added exercise brought total cholesterol levels down, but only in Black women.

These variations in response, the research team says, "are for the most part" new.

What's behind these differences? The researchers aren't sure, but they speculate that hormonal differences between men and women and genetic differences between races account for at least some of their findings.

Also, they admit, some of their information on the study participants was gathered by questionnaire, and while this is a standard technique in long-term studies, it's not guaranteed to be 100 percent accurate.

Nevertheless, Monda and her colleagues point out, their work provides additional evidence that exercise has a beneficial effect on HDL cholesterol and triglycerides.

"Overall, our results highlight the importance of physical activity on plasma lipid profiles," they wrote.

SOURCE: Journal of Lipid Research, August 2009.
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Monday, September 07, 2009

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Calcium and weight loss

Calcium is primarily a bone and teeth builder, and can be found around every cell of our body (mostly in tissue fluid outside cells) as an electrolyte. Calcium is also important minerals for the growth, maintenance, and reproduction of the human body. The most recent research shows that most Americans are deficient in calcium in foods and supplements.

Too much calcium intake for a long period of time can cause kidney stones.
And calcium deficiency can leads you to osteoporosis, osteonecrosis, hypertension, and any other disorders. The recommended daily allowance for calcium is about 1,200 mg (in general for adults). Recommendations vary depending on several other factors, such as age and special needs caused by other medical disorders.

The best calcium foods are milk products. Because our body looks like more easily absorbs the calcium in milk and dairy products than from the other food. A glass of milk (about eight ounce) is equal to 300 mg of calcium. Two ounce sardines (with cooked bones) is equal to 240mg of calcium You can find further data published on the internet about the content of calcium in each food.

Calcium and weight loss

Professor Angelo Tremblay, Canada Research Chair in Environment and Energy Balance, and his team have studied the link between calcium and obesity for several years.

Their first findings, published in 2003, revealed that women who consumed diets poor in calcium had more body fat, bigger waistlines, and higher bad cholesterol levels than those who consumed moderate or large amounts of calcium.

A second study showed that the more people reduced their consumption of dairy products over the six-year period examined, the more weight and body fat they gained and the bigger their waistlines grew.

Another data from Science News 2000 Vol.157 No.18 show that women consuming the least calcium weighed the most.

The studied at Oregon Health & Science University shown that subjects placed on a weight-loss diet enriched with dietary calcium lose more body weight than those who eat the same amount of calories but with less calcium.

As a conclusion is as follows, calcium is very important for our bodies. Not only for the people who want to lose weight, but also for people who want to live healthy. Avoid calcium deficiency as it can be bad for your overall health. And just make sure your diet is healthy and contains the right amount of vitamins, minerals and calories.
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Thursday, September 03, 2009

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Maintenance your calorie level

The first step, or may be the most important step, in developing a maintenance diet is to determine how to maintenance the calorie levels. To lose weight you need to decrease your calorie, but don’t starve yourself. The goal is to use a small deficit and avoid extremely large calorie reductions.

Maintenance calorie level represents the amount of calories each day that you need to maintain your current weight. If you are eating more calories than you burn, you will gain weight. We need to calculate our body’s calorie requirements for maintenance purpose.

Too many calculations may give you a headache, so do I. That's why I'm just going to give you the simple formula. Like this
  • Bodyweight x 15 calories/pound (for female)
  • Bodyweight x 16 calories/pound (for male)

Simple example:
  • A female weighs 185 pounds x 15 calories/pound = 2775 calories/day
  • A male weighs 190 pounds x 16 calories/pound = 3040 calories/day

If you consume your daily maintenance calories, 2775 cal ( according to example above - for female), you won’t gain or lose weight. No matter how much time you spend at the gym, if you consume more calories than you burn, you'll gain weight.

I am going to use some standard estimates for each of those two gender types, to estimate your daily caloric requirement. You can adjust it by cut your calories intake a bit if you’re still gaining weight. Or if you’re still losing weight at supposed maintenance calorie levels, you need to increase calories slightly.

If your objective is to lose weight, try to consuming less and you will lose some of your bodyweight. The theory said that 3,500 calories is equivalent to one pound. So, if you create a deficit of 500 calories a day, you should be able to lose about one pound per week.

I suggest you continually monitor your weight because everyone is at risk of becoming overweight.
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