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Here’s why experts say all kids ages 6 and up should be screened for obesity – Gulf Times

Posted: June 27, 2017 at 10:43 pm

With obesity still rising among certain groups of kids, a US government panel is renewing its advice that all children and adolescents ages 6 to 18 be screened for obesity. Screening is just the first step. Kids who are obese should then be referred to treatment programmes that use a variety of approaches to change their behaviour and help them slim down. The recommendations were issued recently by the US Preventive Services Task Force, a group of experts appointed by the Department of Health and Human Services Agency for Healthcare Research and Quality. The task forces advice influences healthcare providers and the coverage offered by health insurers. The new recommendations, which were published in the Journal of the American Medical Association, earned a B grade from the task force. That means the experts determined with moderate certainty that the overall benefit of obesity screening and treatment referral is moderate. Here are more details about the new recommendations. Is screening really necessary? I mean, cant you tell if a child is obese just by looking at them? Not necessarily. As extra pounds become the new normal, fewer parents are able to recognise when their childs weight is too high. Besides, the medical definition of childhood obesity is pretty specific. You start by measuring a childs height and weight and using that to calculate his or her body mass index. Thats weight (measured in kilograms) divided by height (measured in metres) squared. There are online calculators to help you. To determine if a child meets the criteria for obesity, you compare his or her BMI to the BMIs of other kids who are the same age. Doctors use growth charts from 2000 as a baseline for these comparisons. If a childs BMI is high enough to land him or her in the top 5 percent, he or she is considered obese. Today, about 17 percent of Americans ages 2 to 19 are in this category, according to the Centers for Disease Control and Prevention. Whats wrong with having a high BMI? Children with obesity are at greater risk for a variety of health conditions. These include asthma, high blood pressure, insulin resistance, high cholesterol, orthopaedic problems and obstructive sleep apnoea. The task force also noted that obese children are more likely to experience mental health and psychological issues, as well as to be teased or be targeted by bullies. What if its just baby fat? Wont kids just grow out of it? Not necessarily. Tracking studies show that about 64 percent of pre-teens who are obese grow up to become obese adults. By the time kids become teenagers, the odds are even more stacked against them nearly 80 percent of obese teens go on to become obese adults. Adults who are obese (defined as having a body mass index of 30 or higher) are more likely to develop serious chronic diseases such as Type 2 diabetes and heart disease as well as certain types of cancer. OK, lets say my paediatrician tells me my kid is obese. Now what? The task force advises doctors to help their patients find a comprehensive, intensive behavioural intervention. Thats a fancy way of describing a weight-loss counselling programme. What am I looking for? In clinical trials, the programmes that were most effective shared several features: They included at least 26 contact hours with patients, spread out over a period of months. The ones with the best results had 52 contact hours, enough for one hour per week for an entire year. They involved not just the child but also his or her parents and siblings. They included instruction on healthful eating, including steps such as how to read nutrition information on food labels. They showed kids how to exercise safely and supervised some of their workouts. They taught kids the value of reducing their access to junk food, limiting their screen time and steering clear of other triggers that could undermine their progress. They helped kids learn how to set goals for themselves, monitor their progress and reward themselves when appropriate. Where am I going to find that? A programme like this can involve not just doctors but dietitians, psychologists, exercise physiologists and other kinds of specialists. The task force acknowledged that some families would have limited access to programmes like this, but it didnt dwell on this problem. Others did. In an editorial published in JAMA Internal Medicine, Drs Jason Block and Emily Oken of Harvard Medical School pointed out that in most areas of the United States, programmes like this simply arent available. Among childrens hospitals, for instance, only 60 percent have something that meets the task forces criteria, and only 25 percent have a programme that lasts a full year. Even if a kid is fortunate enough to live near one of these hospitals, his or her family might not be able to afford to use it, Block and Oken added. Three other doctors from Johns Hopkins University School of Medicine were even more critical. In a JAMA editorial, Drs Rachel Thornton, Raquel Hernandez and Tina Cheng wrote that the task forces recommendations could wind up diverting resources from more practical public health measures that would probably do more to reduce childhood obesity. Like what? Thornton, Hernandez and Cheng touted efforts to keep junk foods out of schools and prevent companies from marketing sugary drinks to kids. Block and Oken mentioned some other policies that have been shown to improve kids eating habits, such as taxes on sugar-sweetened beverages or changes in the rules governing the Special Supplemental Nutrition Program for Women, Infants, and Children. Greater focus on policies that support healthful behaviours across all settings will be essential not only in ensuring the sustained success of treatment for established obesity, but also in preventing its onset, the Harvard pair wrote. Cant the doctor just prescribe some kind of medicine? The task force considered two medications that are sometimes used to help kids lose weight, orlistat and metformin. Clinical trials have found that both drugs helped children lose about five to seven pounds. But that wasnt enough to reduce their BMIs by even 1 point. However, the drugs did cause side effects, such as vomiting, cramping and uncontrolled passage of stool, according to the panels report. Overall, the experts concluded that the clinical benefit of these drugs was uncertain. Didnt I hear that the childhood obesity epidemic had stabilised? Thats true for American kids overall its been around 17 percent for about the past decade, according to data from the CDCs National Health and Nutrition Examination Surveys. At the turn of the century, that figure was about 14 percent; in the 1970s, it was under 6 percent. But some groups of kids are still getting fatter. For instance, obesity rates are still rising among African-American girls and Latino boys. Also, the proportion of kids who are severely obese continues to grow. Los Angeles Times/TNS

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Here's why experts say all kids ages 6 and up should be screened for obesity - Gulf Times

How to Lose Water Weight – WomansDay.com (blog)

Posted: June 27, 2017 at 10:42 pm

Most of us have been there: You're eating healthily, working out, and the pounds are coming off, then there's a break in the momentum and you gain a few pounds out of nowhere. It's a frustrating setback, to say the least.

Tired of yo-yo dieting and determined to find out what was keeping her from losing those last few pounds, Sylvia Tara, Ph.D., author of The Secret Life of Fat, spent five years researching fat and speaking with more than 50 world leaders in the field. The complicated answer involves genetics, bacteria, viruses, gender, age, hormones, and, yes, water weight.

Gaining a pound or two in just a few days is almost always the culprit of water weight, because fat takes more time to accumulate. Glycogen, the stored form of glucose, holds much more water than fat because of its biochemical makeup. Tara compares it to a checking account: something we reach for when our glucose levels are low. "It's not as readily available as glucose, the 'cash' in this scenario, but is nearby," says Tara. "Fat is a whole different, long chain molecule that follows a completely different pathway than fat. Fat can be compared to a certificate of deposit. You will burn it last. It holds a lot more energy, the most compact energy we have compared to glycogen."

Stored in the liver and muscle cells, glycogen is hydrated with three to four parts of water. (It's essentially hydrophilic or "water loving" and fat is hydrophobic or "water hating.") So, when you lose weight quickly, you lose glycogen stores, but that leaves the liver and muscles greedy and wont to hold onto any bit of glucose consumed and its accompanying water. Here's how to stabilize or lose water weight, according to Tara.

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How to Lose Water Weight - WomansDay.com (blog)

The New Way to Lose Weight Involves Healing Your Gut – HarpersBAZAAR.com

Posted: June 27, 2017 at 10:42 pm

Small can be very powerfullooking at you, split atom, microchip, and mosquitoand that definitely holds true when it comes to bacteria in your gut. The 100 trillion tiny microbes, a.k.a. gut flora, that call your digestive tract home play a pivotal role in everything from your immune system to your digestion to your mood. But researchers are now convinced that theres something else your microbiome (your internal microbial ecosystem) affectsyour weight.

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The gut is connected to everything, says Mark Hyman, M.D., director of the Cleveland Clinics Center for Functional Medicine. If your microbiome is out of whack, i.e., it doesnt have enough good bacteria or too much bad bacteria, it can affect how your food is metabolized as well as lead to inflammation. Its a cascade of casualties: Bad bacteria in the gut can trigger inflammationin your skin, joints, brain, everywhereand send your bodys immune response into overdrive as it tries to rid the body of the bacteria. This can lead to insulin resistance, which can promote weight gain, says Hyman. The theory is that more good bacteria helps you process food more efficiently and reduces cravings. We are actually all born with very little bacteria in our guts, but through exposure that amount slowly increases. It varies wildly based on the type of birth (vaginal versus C-section), environment (city versus country), and diet and lifestyle factors. The average American today has a lot less bacteria than in the past, mostly because of a modern-day diet thats low in probiotics (live microorganisms, including bacteria) and prebiotics, the fibers that feed probiotics, says Josh Axe, a clinical nutritionist and the author of Eat Dirt. Top it all off with antibiotic and hand-sanitizer overuse, both of which wipe out vital gut flora, and you have an imbalanced gut that could be causing you to hold on to extra pounds.

If it all sounds rather dire, consider this happy fact: Changes that you make today can very quicklywithin a few daysbegin to overhaul your microbiome profile, improve your overall gut health, and help efforts to lose weight. Heres your action plan.

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Avoid processed foods and items high in sugar and carbohydrates, says Axe. Studies have shown that both sugar and artificial sweeteners can decrease good bacteria levels in the gut.

Fiber can lower blood sugar, reduce cholesterol, and promote weight loss, says Hyman. Whats more, fiber slows the rate at which food enters your bloodstream and increases the speed at which it exits your body through the digestive tract, keeping you fuller longer. While all fiber is good, here are some great prebiotic fiber sources: Jerusalem artichokes, onions, garlic, and leeks, as well as chia seeds, flaxseeds, and hemp seeds. Aim for 25 grams a day, if not more. Or consider a fiber supplement, says Hyman. Try: PGX, a blend of konjac root and seaweed fibers.

In one study, women who took probiotics for 24 weeks lost 51 percent more weight than those who didnt. Yogurt and kefir products contain live, active cultures, as do fermented foods like kimchi, miso, and sauerkraut. Its also a smart bet to take a probiotic supplement twice daily, says Hyman. Look for at least 25 billion live CFUs [colony-forming units] from diversified strains of bacteria, such as lactobacillus and Bifidobacterium, he adds.

Theres a complex interplay between your hormones and your gut and how they affect one another, notes Raphael Kellman, M.D., an integrative and functional medicine physician and the author of Low thyroid function, in particular, can contribute to gut sluggishness.

Nurturing the beneficial creatures in your digestive tract may be the surest route to reaching your healthiest weight. Within a week of following a gut-friendly diet, you will notice a drop in cravings, promises Kellman. And you could be eating the same amount of calories as you were before, but you will lose weight. In fact, you may be able to eat even more.

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The New Way to Lose Weight Involves Healing Your Gut - HarpersBAZAAR.com

5 Proven Ways To Lose Weight Quickly – Women Fitness (press release) (blog)

Posted: June 27, 2017 at 10:42 pm

5 Proven Ways To Lose Weight Quickly :If you already have gained some weights, chances are you already know how hard it is to lose weight. Maybe not enough physical activity and poor food habits are two of the main reasons you are gaining more weights every day and finding it harder to lose any.

First of all, you need to know what works and what does not when it comes to losing body weights. And secondly, you must set a reasonable weight-loss goal and fully commit to it. Once you achieve your first goal, have another goal and keep working hard.

If you already have gained some weights, chances are you already know how hard it is to lose weight. Maybe not enough physical activity and poor food habits are two of the main reasons you are gaining more weights every day and finding it harder to lose any.

First of all, you need to know what works and what does not when it comes to losing body weights. And secondly, you must set a reasonable weight-loss goal and fully commit to it. Once you achieve your first goal, have another goal and keep working hard. Following are 5 proven ways to lose weights for both men and women:

Dieting is arguably the most effective way of losing weight. You can lose a significant amount of weight just not eating many foods you are eating on a daily basis. First of all, avoid junk foods such as pizza, French Fires, Potato Chips and Burger. If you regularly eat restaurant foods that include these junk foods, you have no other option than just changing the habit. Sugar, soy, frozen meals, fruit juice, artificially sweetened drinks, white bread, candy bars, ice cream are some other common food items you must avoid. I highly recommend you to consult a nutritionist to have a proper food chart that you can follow for losing weight.

Running is always one of the most effective exercises for losing weight. If you are too bulky, it might be difficult for you to run for long enough time to lose weight initially. In that case, you can just start by walking, then slowly move to jogging and finally running in standard speed to have a considerable result. Walk, jog or run at least half an hour daily and slowly increase the rate amount of time.

Swimming is always a good exercise for all parts of human body. If you already know how to swim, just hit a pool every day, swim as much as you can. It might not be that hard work mentally but it can be very effective to lose weight.

Football, cricket, volleyball, basketball, rugby are great games played by both men and women. If you already have a passion for one of these, just find an academy and follow the rigorous exercise drills of the academy on a regular basis. If can be a great way to chase your dream and lose weight effectively.

If you can go to a nearby gym, that will be best as you will get the opportunity to meet other people who want to lose weight as well. You can get inspiration from many successful fitness enthusiasts in the gym. In case you already have a job and dont have enough time for that, you can have your own home gym. Some of the most recommended items for a home gym are a complete set of dumbbells, an elliptical, a vertical climber, a pull-up bar and if possible a treadmill.

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5 ways to boost your metabolism & lose weight – WBIR-TV

Posted: June 27, 2017 at 10:42 pm

Madeline Cuddihy, WUSA 12:21 PM. EDT June 26, 2017

Z88 2.38281e+007 (Photo: TongRo Image Stock)

Though yo-yo dieting has told us many things, one of the most important tasks is keeping your body healthy - not just dieting! By boosting your metabolism naturally you can lose the weight & stay strong!

1. Don't just cut carbs - add fiber.

Adding fiber to your diet promotes a healthy guy bacteria which helps absorb a lot of bloating that happens in your stomach region.

2. Lift weights!

Don't just rely on cardio. Weight training at least 3 times per week is important to rev your metabolism and burn fat.

RECIPE: The perfect "flat-belly" meal plan

3. Eat protein at every meal

Eating more proteins at every meal, even in little ways like nuts and shakes for snacks, stores those calories as muscle rather than fat.

MORE: 3 Easy meal prep recipes for the work week

4. Don't be afraid of the night time fast.

Save those late night popcorn snacks and instead try for a 10 - 12 hour fast between your dinner and breakfast every day!

5. Practice healthy mind, healthy body.

it sounds simple, but studies say meditating at least once a day can change your entire heart health & boosts positive choices. Take those 5 minutes to focus on you instead of what you're eating next!

RECIPE: Healthy & quick quinoa burger

Want more articles like this? Follow Great Day Washington on Facebook, Twitter & Instagram for more! Watch everyday at 9am on WUSA9.

2017 WUSA-TV

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How Running Helped This 30-Year-Old Make an Epic Comeback and Lose 150 Pounds – Runner’s World

Posted: June 27, 2017 at 10:42 pm


Runner's World
How Running Helped This 30-Year-Old Make an Epic Comeback and Lose 150 Pounds
Runner's World
When I first began running in college, I lost nearly 100 pounds. Sadly, I gained all of that back and then some. When I began my weight loss journey, I was 330 pounds on February 8th, 2016. Fast forward to today, and I have lost 150 pounds and hit my ...

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How Running Helped This 30-Year-Old Make an Epic Comeback and Lose 150 Pounds - Runner's World

How Do You Lose Weight With Jenny Craig? A Dietitian Explains – POPSUGAR

Posted: June 27, 2017 at 9:42 am

How Do You Lose Weight With Jenny Craig? A Dietitian Explains

So you're researching diets, looking for weight-loss solutions, and evaluating your options. A program you've definitely heard of, but may not know the logistics of: Jenny Craig. We've all seen the commercials, heard the jingles, and maybe have even had a relative who's done this diet but how does it work?

We chatted with registered dietitian nutritionist Lisa Talamini, senior science expert at Jenny Craig via email to get the scoop. She told POPSUGAR that "the program takes a holistic approach to weight loss and weight management, focusing on food, body, and mind." So the goal is weight loss, and the tools are preplanned meals and expert coaching. Let's break it down!

This is the premise of the program: the diet. Or rather we should say, the food (which tastes fantastic, according to the very high ratings from US News and World Report). Jenny Craig premade meals which range in price but start at $3 each are how members lose weight on the program. Here's the gist of it.

So you've got the food, but now you need a little bit of help and guidance. This is the second part of the program, and just as crucial as the meals: the consultants. "The Jenny Craig program offers a personal consultant who provides support and behavioral skills for developing a healthy relationship with food, while the Jenny Craig menus act as a guide for members to right size their portions," said Talamani.

These consultants go through rigorous, "intensive training," according to Talamani, which "focuses on active listening, motivation-based counseling, and education on basic nutrition, physical activity, and behavioral strategies for weight management and lifestyle change." This education is paramount for equipping Jenny Craig dieters with information that can help them sustain their healthy lifestyle. Consultants educate members on how to combine their premade, precalculated Jenny Craig meals and snacks with what the brand calls "Fresh and Free Additions" (read: high volume, low calorie) that are "rich in water and fiber to keep them feeling full longer with fewer calories."

It's not just marketing and catchy jingles: Jenny Craig is science backed. US News and World Report ranked Jenny Craig as the number two diet overall for weight loss; Journal of American Medical Association (JAMA) also backed Jenny Craig's efficacy, citing that the structure of the program results in more sustained weight loss over the course of two years. "Annals of Internal Medicine, one of the most widely-cited peer-reviewed medical journals in the world, identified Jenny Craig as one of the most effective weight-loss programs," said Talamani. "[The study was] based on evidence that its participants achieved greater weight loss at 12 months, compared to control groups."

If you're looking for something specific to Type 2 diabetes or if you're prediabetic, Jenny Craig has a program that is tailored to Type 2. The brand shared a study with us from the April 23, 2014 issue of Diabetes Care that showed that "people with Type 2 diabetes who followed the Jenny Craig Type 2 diabetes program for one year lost more weight, had significantly lowered HbA1c (blood sugar) levels, and reduced heart-related risk factors than people who received the usual standard of care."

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A little exercise goes a long way, especially in seniors – Bel Marra Health

Posted: June 27, 2017 at 9:41 am

Home General Health Senior Health A little exercise goes a long way, especially in seniors

The word exercise often induces images of sweat and labored breathing, discouraging many people. Exercising on a regular basis helps us stay healthy and maintain our weight when combined with a balanced diet. Despite knowing this, many people go without regular exercise.

This is very apparent in the senior population, where dependent behavior is actually encouraged. Perhaps it is due to their perceived frailty. But according to new research, this perception may be doing our elderly a great disservice.

Home care aides provide seniors and older adults with services and personal care to individuals that can no longer take care of themselves. While making sure they dont overexert themselves is of great importance, a study was done to see if using this method of senior care was best for their overall health.

The study investigated homebound seniors taking part in three low-risk, gentle exercises as part of a program called Healthy Moves for Aging Well. These included a seated step-in-place, arm curls, and an ankle point-and-flex. All exercises were guided by at home aides, making sure that participants were performing the exercises safely. Encouragement was also given to the older adults to complete exercises on a daily basis, and they were frequently reminded of their health goals.

A total of 54 subjects took part in the study, ranging in age from 63 to 101. For a total of four months, seniors were asked to perform these at-home exercises.

The researchers saw significant improvement in the participants ability to perform basic activities such as getting to the toilet, pouring a drink from a carton, preparing meals, and doing laundry.

He continued, few physical activity programs targetolder adultswho have difficulty with basic activities, such as standing and walking. Programs that do so effectivelythrough physical or occupational therapy, for exampleare often too expensive for wide dissemination among this group of people.

Overall function and health outcomes saw an improvement, and satisfaction with the program ranked high with 98% of participants.

The researchers are quite happy with the outcome of this study. They want to get more home care aids to develop and become involved in a sustainable health promotion program such as this.

Related: Seniors who feel close to God have improved well-being through prayer

Related Reading:

Combination exercises beneficial for seniors

Seniors, stay strong with these tips

https://academic.oup.com/gerontologist/article-abstract/doi/10.1093/geront/gnx101/3869650/Promoting-Seniors-Health-With-Home-Care-Aides-A?redirectedFrom=fulltext

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A little exercise goes a long way, especially in seniors - Bel Marra Health

Our fear of sharks is tinged with subconscious guilt – The Guardian

Posted: June 27, 2017 at 9:41 am

Unlike cetaceans, sharks seek no connection with us. A whitetip reef shark in the Indian Ocean.

A shark on a Spanish beach is a vividly terrifying image. The holiday idyll threatened by a sharp-finned deputation from the deep. This is no snakes on a plane fantasy. Potential disaster looms. There are children out there, for Gods sake. In a resort where the sand may be raked daily, and where a margarita is never more than a few euros away, such disruptive visions seem all the sharper.

Cant somebody do something about it? The animal was eventually captured and was found to be already wounded. It is a parable in a meme (to mix narrative metaphors): our infantile fear for our infants becomes the innocent animals death. In this case, via a harpoon administered either before or after its visitation.

For beach-goers used only to virtual, CGI terror, glimpsed on their blue screens, the reality out of that ultimate blue-screen sea is actually somewhat pathetic. A thrashing fish, tomorrows steak, taking a long time to die, paying for its mistake in coming into contact with a predator it wasnt expecting. I predict that we are only days away from reports of great whites off Cornwall which usually turn out to be basking sharks, whose appetites extend to nothing bigger than plankton. How strange we are, faced with our fleeting pleasures, that they must be tinged with mortality.

The summer sees us reconnect to the sea, an element on which we usually turn our backs either out of ignorance or trepidation. But we are not stupid. Our fear is not unfathomed. Beyond the possibility of drowning, and below that evanescent medium, any manner of terrors might lie from stinging jellyfish to ferocious apex predators.

I swim every single day in the sea throughout the year in the murky Solent under the shadow, not of a beach umbrella, but an oil refinery. I like the juxtaposition. It conjures up images of the days before package tours when Greenwich and Tower Bridge boasted Thames-side beaches, and Hampton Court claimed to be Londons Riviera.

Wading out in the dark before dawn, as I did this morning, I often get bitten by fish. A nip on the ankles from a bass is no Spielberg scenario. No ones going to need a bigger boat. But youd be a fool not to take a shark seriously.

This same sublime ocean is now poisoning those monsters. There will be more plastic than fish in it by 2050

Unlike cetaceans, their rivals for apex position in the sea, sharks seek no connection with us. Ive never felt so safe in the water as I have done when swimming near whales. Even when a pod of marauding, transient orca drove me out of the water in Sri Lanka earlier this year (after ramming and attempting to overturn our fishing boat), I could rationalise their behaviour as mammalian, sentient. Admirable, even. With sharks, it is a different matter.

Recently, a TV company from Barcelona thought it would make a good sequence if I swam in the citys aquarium in the company of its sand tiger sharks. With whales and dolphins, one senses a mutual curiosity. But these creatures, sliding by, looked at me through glaucous, reptilian eyes. There was no focus there, no reaction. I felt that the only interest they had in me was in the paltry mouthfuls with which my puny, bony body might supplement their diet. Last summer in the truly, rather than mimetically deep waters of the Azores, from the prow of a Zodiac, I saw a hammerhead shark twisting and turning in the sea below me. Even though I was safely above, I felt an atavistic frisson, as if it might yet leap up at me.

It is our imagination never less than a glorious thing that is at work here. But also, perhaps, a subconscious sense of guilt. This same sublime ocean, always so out of our reach, is now poisoning those monsters. There will be more plastic than fish in it by 2050. Our only resident pod of orcas have been unable to rear a healthy calf for 23 years because of PCBs and heavy metals in the seas. And last week came the news that a rare Cuviers beaked whale stranded on the Isle of Skye an image replete with so many levels of purity was the first cetacean death to be definitively due to plastic: 4kg of ziplock and carrier bags.

Meanwhile, anthropogenic noise in an environment that for almost all of its existence knew only the cracking of pistol shrimps or the echo-locating clicks of cetaceans now drowns out all else: diesel-powered freight, seismic surveys for oil, military sonar. When the shipping lanes from the US east coast to Europe were closed in the days after the 9/11 attacks, scientists studying right whale vocalisations realised their subjects had stopped shouting.

There are deep irreconcilables at work here: what we want the sea to be (a resort for our dreams, the edge of otherness) and what we have turned it into (a cistern for our sins). Any water is a mortal place as the families who lost their young men on Camber Sands last year know all too well. But the water is an immortal place, too, a place of magical transitions, for all species.

The dark shark slides into the clear warm water, laden with all of our presuppositions, all the vital disconnections between us and the rest of creation. It is dumb, stupid, dull-eyed, to our minds. But perhaps, in its dim, antediluvian memory, which predates ours by 400 million years, it thinks the same about us. And as fearful as we may be of it, our fear of its illimitable domain reminds us that we are still alive and kicking.

Philip Hoares RISINGTIDEFALLINGSTAR is published by Fourth Estate on 13 July

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Our fear of sharks is tinged with subconscious guilt - The Guardian

Boost your brain health with the MIND diet – Seattle Times

Posted: June 27, 2017 at 9:41 am

What happens when the Mediterranean diet and the DASH diet meet? The MIND diet, a combination worth considering to help you stay mentally sharp as you get older.

If the Mediterranean diet and the DASH diet had a baby, it would be the MIND diet. If you want to up the odds of staying mentally sharp as you get older, its a way to eat thats worth considering.

The Mediterranean diet has a well-established track record of promoting overall good health while reducing the risk of cardiovascular disease, type 2 diabetes and cancer. The DASH (Dietary Approaches to Stop Hypertension) diet is a similarly healthy eating plan that is effective for lowering high blood pressure.

While both of those ways of eating have been shown to have benefits for brain health, reducing the risk of cognitive decline from dementia and Alzheimers disease, the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is tailored to fit the current science, taking the best of both diets and going a step further. It was developed by Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center, through a study funded by the National Institute on Aging.

Theres no cure for Alzheimers disease, and even the approved treatments are not all that effective, so this really points to the importance of prevention, said Fran Grodstein, ScD professor of medicine at Brigham and Womans Hospital at Harvard Medical School, speaking at the Nutrition & Health Conference in Phoenix in May. If we can make some changes at the earliest stages [of Alzheimers], we dont need to worry about treatments or cures.

The most significant shifts the MIND diet makes are in its recommendations for vegetables, fruit and fish. For the effects of fish on brain health, the biggest difference is between people who eat no fish and those who eat at least one serving per week especially among those at high risk of Alzheimers. Research shows that eating a lot of vegetables especially green leafy vegetables is associated with slower cognitive decline, but when it comes to fruit, researchers only saw a difference with a few servings of berries each week.

Higher intake of fruit wasnt bad, but it wasnt providing any substantial benefits in terms of memory, Grodstein said. Blueberries and strawberries to a lesser extent differ because they are rich in anthocyanins, a type of phytonutrient that has positive effects on the areas of the brain that affect learning and memory.

What I love about the MIND diet is that its simple, attainable, and a promising way to keep the brain healthy, said Maggie Moon, MS, RDN, a Los Angeles-based registered dietitian nutritionist and author of the book The MIND Diet. There are no outlandish foods or overly restrictive rules. Its actually simpler than either the DASH or Mediterranean diets. And at the end of the day, its heart healthy and provides good nutrition for just about anyone.

Moon said that while the Mediterranean and DASH diets appear to reduce the risk of Alzheimers disease only if followed strictly, the MIND diet was effective even when followed less closely. Following most guidelines cut the risk of Alzheimers disease in half and kept the brain 7.5 years younger. Following about half of them still reduced the risk by 35 percent, she said. A randomized clinical trial is underway that will directly test the effects of the MIND diet compared with a standard control diet, based on the following 15 guidelines.

10 food groups to include more of:

Green leafy vegetables: Six or more servings per week

Other vegetables: Seven or more servings per week

Nuts: Five or more servings per week

Berries: Two or more servings per week

Beans: Four or more meals per week

Whole grains: Three or more servings per day

Fish (fin fish, not fried): One or more meals per week

Poultry (not fried): Two or more meals per week

Olive oil: Use as primary oil

Wine: 1 glass per day

Five food groups to include less of:

Red meat: Less than four meals per week

Butter and stick margarine: Less than one serving per week

Cheese: Less than one serving per week

Pastries and sweets: Less than five servings per week

Fast food: Less than once per week

So what can you do today to make your meals more MIND-worthy?

Double down on dark green leafy vegetables. Keep greens like kale, arugula, collard greens and spinach washed and ready to go so you can enjoy some daily.

Keep fresh or frozen blueberries on hand. Toss some fresh blueberries and walnuts on an arugula salad for a brain-boosting trifecta. Add them to oatmeal or smoothies.

Plan at least one fin fish meal for this week. Fish with fins especially salmon, sardines and anchovies are rich sources of brain-healthy (and heart-healthy) omega-3 fatty acids. If you enjoy shellfish, have it in addition to not instead of your one fin fish meal.

Cook a batch of whole grains and a pot of beans (drained, rinsed canned beans are OK, too) and use them in meals throughout the week.

Have a serving of nuts for a snack or sprinkle them on one of those leafy green salads.

I love that you can take the concepts of the MIND diet and apply them to any global cuisine, Moon said. Korean bibimbap made with fish, Mexican bean salad, Japanese buckwheat soba noodles with poached chicken. If you want to know more about the science behind the MIND diet, along with practical tools, check out Moons book, which includes 75 recipes, along with seasonal food guides, preparation tips, menu planning work sheets, and scoring sheets. Moon also puts her culinary school training to good use by posting new recipes on MINDdietmeals.com.

Read more:
Boost your brain health with the MIND diet - Seattle Times


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