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When you want lose weight It is normal to resort to modifications of the diet. So, fruits should not be lacking in a diet because they offer the minerals and vitamins that the body needs.

But if we talk about fruits to include in our diets, the orange It is one of the best for its high content of vitamin C, so it is beneficial for Health usually.

The orange contributes to everything the body stays healthy, according to Better with Health. Orange is a rich source of vitamin C, but also of flavonoids, carotenoids, organic acids and folates.

For these reasons it is advisable to include it in the diet if our goal is to lose weight. Further, its flavor that goes between sour and sweetIt is characteristic and pleasant, as is its aroma.

It is not a diet where this fruit must be eaten all the time. So, it is not an extreme or strict diet. Rather, the proposal of this diet is only to include the orange in our diet looking for different ways of consuming it.

Because it can be eaten in many ways, experts say that it is better to eat natural fruit and not in juice.

While orange juice is a healthy and refreshing way, the truth is that impairs weight loss. This is because the drink does not contribute to the feeling of satiety. On the other hand, to get a glass of juice you have to use up to 3 oranges.

Instead, eat the whole fruit provides the nutrients our body needs and also helps keep you feeling full, thus avoiding the anxious episodes that lead to binge eating.

Orange is rich in vitamin C and is good for your health. Source: Shutterstock

It is not actually a diet per se, but rather a supplement. We must eat regularly and consume healthy foods that meet all dietary requirements.

After each meal we can eat a portion of orange. It can be after breakfast or lunch and in this way we will avoid anxiety.

Remember that everything is in your will and in the form of your diet. It will be useless if you eat oranges if your diet is not adequate.

You should avoid junk and high-fat foods, as well as processed foods, those that are rich in sugar and sweeteners, and everything that is not healthy.

But the orange is not the only one fruit that we can consume. Although its effects are positive for weight loss, it is not the only one that exists in the world.

Eating fruits will improve your quality of life, so dont hesitate to try the different varieties and flavors. Your taste and your body will thank you.

To healthy eating you must add another important complement: physical activity. It is important that you exercise frequently to prevent muscles from atrophying. Exercise will also help you burn fat and calories, so you will achieve your goal of lose weight.

Finally, if you know what you should eat or how you should start your diet, instead of looking for the famous miracle diets, consult your doctor or a nutritionist so that you receive advice on the best diet according to your characteristics.

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US : How to lose weight with the orange diet - Explica

Eating lots of foods with flavanols antioxidants found in certain fruits, veggies, tea, and cocoa may be good for your blood pressure, according to a study published in October 2020 in Scientific Reports.

Researchers examined data on blood pressure and cardiovascular disease as well as results from urine tests, looking for biomarkers of flavan-3-ol a substance that indicates how much flavanol is in the diet for more than 25,000 adults in the U.K.

Systolic blood pressure the top number, which shows how much pressure blood exerts on artery walls when the heart beats was about 1.9 millimeters of mercury (mmHG) lower in men and about 2.5 mmHG lower in women with the highest flavanol intake than it was among their counterparts with the lowest flavanol intake.

Differences in blood pressure associated with a high-flavanol diet were more pronounced in older adults and in people diagnosed with hypertension than in younger individuals and those with normal blood pressure, the study also found.

Our study shows for the first time that flavanols consumed as part of the normal diet are associated with lower blood pressure, says senior study author Gunter Kuhnle of the department of food and nutritional sciences at the University of Reading in the U.K.

One advantage of this study is that it used urine tests to estimate how much flavonal people had in their diets many other studies looking at health benefits of various eating patterns rely instead on food diaries or surveys that arent always an accurate picture of how people really eat, Kuhnle and colleagues write. In those cases, people often report healthier eating habits than they really have.

Another strength of using biomarkers instead of self-reported dietary information is that the amount of flavanols in a particular food or drink can vary. For example, there can be anywhere from 10 to 330 milligrams (mg) of flavanols in 100 grams (g) of tea, the researchers point out.

Using nutritional biomarkers to estimate the intake of bioactive food compounds has long been seen as the gold standard for research, as it allows intake to be measured objectively, Kuhnle says.

The biggest limitation of the study is that results from this study in the U.K. where tea is the main source of dietary flavanols may not reflect what would happen in other populations where people tend to favor different foods and beverages.

An additional limitation is that researchers looked at urine tests for flavanol intake at only a single point in time, and its possible that eating habits changed over time in ways that might impact blood pressure or cardiovascular disease risk, the researchers point out.

Its also worth noting that the study was funded by candymaker Mars Inc., where two of the authors work.

Earlier studies have found flavanols may help reduce stiffness in arteries, cholesterol, blood pressure, and the risk of developing or dying from cardiovascular disease, according to a review published in June 2018 in Molecular Aspects of Medicine. In particular, this review linked flavanols in cocoa and tea with these heart-healthy benefits.

The blood pressure reduction seen with flavanols in the current study is comparable to what some earlier research found with two heart-healthy diets, the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet, Kuhnle says.

A Mediterranean diet emphasizes consumption of fruit, vegetables, whole grains, fish, nuts, and olive oil and other healthy fats, according to the Mayo Clinic. It also advises dairy in moderation, and limited red and processed meats. The DASH diet takes these ideas further, by recommending the number of servings per week for different foods and limiting sodium intake.

One study, published in 2013 in BMC Medicine, found that following a Mediterranean diet reduced diastolic blood pressure the bottom number, which indicates how much pressure blood exerts on artery walls when the heart rests between beats by 1.5 mmHg. This trial didnt find a connection between the Mediterranean diet and systolic blood pressure, however.

An older study, from the New England Journal of Medicine, found that when people tried to cut their sodium intake to the lowest level possible, following a DASH diet reduced systolic blood pressure more than eating in other ways by 11.5 mmHg more for people with hypertension and by 7.1 mmHg more for people without hypertension. When people tried to reduce sodium intake from high levels to intermediate levels, the DASH diet reduced systolic blood pressure by 2.1 mmHg.

A sustained 2 mmHg reduction in blood pressure would have a large benefit on a population level so from a public health perspective, that is a meaningful number, says Deepak Bhatt, MD, MPH, executive director of interventional cardiovascular programs at Brigham and Womens Hospital Heart & Vascular Center and a professor at Harvard Medical School in Boston.

However, for an individual, that would be less than what some people will experience with salt restriction or specifically with the Mediterranean or DASH diets, says Dr. Bhatt, who wasnt involved in the new flavanol study.

Flavanols are part of a large family of compounds found in plants such as fruit, vegetables, beans, grains, and nuts, says Samantha Heller, RD, a senior clinical nutritionist at NYU Langone Health in New York City, who wasnt involved in the current study.

In foods, these compounds have been found to confer many health benefits, including reducing the risk of certain diseases like cardiovascular disease, metabolic syndrome, and certain cancers, Heller says. They act as powerful antioxidants and anti-inflammatory agents.

To get the benefits of flavanols from sources such as cocoa and tea, its best to have unprocessed forms without lots of added sugar, cream, and other additives, Heller advises. This is especially true for cocoa and chocolate.

People who want to use diet to help lower their blood pressure should think of increasing flavanols as part of an overall healthy eating pattern, Heller advises.

We eat foods, not single nutrients, and it is important to note that our dietary patterns play a big role in our intake of flavanols and other healthy plant compounds, Heller says. Adopting the DASH or Mediterranean dietary pattern is a great way of increasing ones intake of flavanols as well as fiber, vitamins, minerals, and other healthy plant chemicals, and to help reduce blood pressure and the risk of other chronic diseases.

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High-Flavanol Diet Linked to Lower Blood Pressure - Everyday Health

Although there are no specific dietary recommendations for people with asthma, research has shown that several foods support lung function, improve the bodys immune system, and reduce asthma symptoms. However, certain foods may worsen asthma symptoms or increase the likelihood of it developing.

Asthma is a common chronic condition. According to the Centers for Disease Control and Prevention (CDC), just under 25 million people in the United States have asthma, with children making up around a fifth of this number.

An article in Nutrition Reviews states that asthma is more common in African Americans and people of lower socioeconomic status.

This article looks at what foods people with asthma may wish to avoid, what foods may improve or even prevent asthma symptoms from developing, and lifestyle factors that may help a person manage this chronic condition.

The American Lung Association (ALA) has identified key foods and drinks that people with asthma may wish to avoid because they may worsen asthma symptoms.

These include:

Sulfites are a type of preservative often found in preserved food and drink, such as alcohol, pickled foods, bottled lemon and lime juice, and dried fruits.

People with asthma who have high levels of sulfites in their diet may find their asthma symptoms worsen. The ALA warn that foods containing sulfites, particularly wine, may even trigger an asthma attack. A 2018 study confirms that white wine can lead to intolerance reactions in people with asthma.

Learn more about alcohol and asthma here.

Salicylates are compounds found in teas, coffees, spicy food, or foods flavored with herbs. Although rare, people with asthma are sometimes sensitive to these compounds and might be more likely to experience a flare-up of symptoms.

Two studies in 2014 and 2016 found that aspirin, which contains salicylate, exacerbated asthma in some people.

Learn more about the risks and benefits of aspirin here.

A 2013 study looking at the consumption of fast food in children and teenagers found that those who consumed fast food three times a week or more were more likely to develop severe asthma, as well as other health conditions.

Learn more about how fast food affects the body here.

The following foods may have some benefits for people with asthma.

Evidence suggests that low levels of vitamin D have links to an increased risk of asthma attacks in children and adults. It also indicates that taking a vitamin D supplement every day can significantly reduce the risk of hospital admission for a severe asthma attack.

Vitamin D may also support lung function and reduce upper respiratory infections, such as the common cold.

Vitamin D occurs naturally in just a few foods, so most people in the U.S. get their dietary vitamin D from fortified foods, such as breakfast cereals, yogurt, and orange juice.

Good food sources of vitamin D include:

Learn more about the benefits of vitamin D here.

A healthful, balanced diet rich in fruit and vegetables may reduce the risk of developing asthma.

A 2020 article states that several studies have found that high consumption of fruit and vegetables reduces the risk of adults and children developing asthma.

A 2017 review of over 80 studies found associations between a high intake of fruit and vegetables and reduced asthma symptoms, such as wheezing.

Learn more about the most healthful fruits here.

Fresh fruit and vegetables are rich sources of antioxidants, such as vitamin C, vitamin E, and beta carotene, which help the body fight toxins that may damage tissues.

This, in turn, may help to improve lung function and control the symptoms of asthma.

Rich sources of vitamin C include:

Learn more about the best foods for vitamin C here.

Good sources of vitamin E include:

Learn about the best foods for vitamin E here.

Orange and red fruit and vegetables contain beta carotene.

Examples include:

Learn more about beta carotene here.

Fruit and vegetables also contain antioxidants called flavonoids and selenium, which have anti-inflammatory benefits.

A wide variety of fruits contain flavonoids, including:

Foods that contain selenium include:

Learn more about food and antioxidants here.

Whole grain foods may also play a part in reducing the symptoms of asthma.

A 2017 study found that people who enjoyed a healthful diet, including whole-grain food, experienced fewer asthma symptoms and better control of their condition.

Whole grain foods include whole oats, wholewheat pasta, buckwheat, and bulgur wheat.

Learn more about whole grain and high fiber foods here.

People with asthma must identify and avoid triggers that may worsen symptoms or bring on another asthma attack. The ALA provide advice and information on common triggers, including:

Learn more about allergic asthma here.

The ALA recommend managing asthma proactively. Working with a healthcare provider can help people with asthma develop an action plan to avoid triggers and use their prescribed medication effectively and at the right time.

Keeping an eye on symptoms and recording them will help people with asthma identify what steps they can take to avoid foods, activities, or environments that may cause an asthma attack.

Obesity can exacerbate the symptoms of asthma. Staying active and enjoying a diet that is low in fat and high in fruit and vegetables will help people with asthma maintain a healthy body weight.

A 2019 review indicates that viral infections can also trigger asthma symptoms. Taking simple steps to avoid infection, such as washing hands and getting flu shots, can help reduce the risk.

Learn more about the types of infection here.

Although there is no specific diet to reduce or prevent asthma, there are many foods that can positively or negatively affect asthma symptoms.

A diet rich in fruit and vegetables and low in fast, fatty, or fried foods can help control asthma symptoms.

Keeping track of triggers and symptoms, and working with a healthcare provider, can help people with asthma control their condition more effectively.

Original post:
Asthma diet: What to eat and avoid - Medical News Today

Are you also consuming foods and drinks rich in flavanol? If yes, there are chances that you may suffer from lower blood pressure. According to a new study, people who consume a diet having flavanol-rich foods and drinks such as tea, apple and berry juice, could have lower blood pressure. The findings published in the journal 'Scientific Reports' studied the diet of more than 25,000 people in the UK and compared the food they ate with their blood pressure. In contrast to most other studies investigating links between nutrition and health, the researchers measured flavanol intake objectively using nutritional biomarkers -- indicators of dietary intake, metabolism or nutritional status present in our blood. The difference in blood pressure between those with the lowest 10 per cent and the highest 10 per cent of flavonol intake was between two and four millimetres of mercury (mmHg). This is comparable to meaningful changes in blood pressure observed in those following a Mediterranean diet or Dietary Approaches to Stop Hypertension (DASH) diet. The effect was more pronounced in participants with hypertension.

Previous studies in large populations have always relied on self-reported data to draw conclusions but this is the first study to objectively investigate the association between a specific bioactive compound and health.

"We are delighted to see that in our study, there was also a meaningful and significant association between flavanol consumption and lower blood pressure," said study author Gunter Kuhnle from the University of Reading, US.

"What this study gives us is an objective finding of the association between flavanols -- found in tea and some fruits -- and blood pressure," Kuhnle added.

The research confirms the results from previous dietary intervention studies and shows that similar results could be achieved with a habitual diet rich in flavanols. In British diet, the main sources are tea, cocoa, apples and berries.

See more here:
Follow this diet to keep blood pressure in check - Times of India

Along with water, exercise and sunlight, food is the fuel of the body and powers everything from our mental and cognitive processes to our muscle movement and strength. Nutrition is vital for all living organisms to source the energy required for growth, body maintenance and reparation.

A healthy diet is essential for avoiding illness, but it also contributes to many other processes integral to our bodys development. Having a balanced intake of nutrients, calories, vitamins and carbohydrates helps all aspects of human development, including the below.

Weight loss and avoiding chronic diseases

In recent years, there has been an exponential rise in diet-related diseases, particularly in Western countries. Being overweight considerably increases the chances of developing heart disease, some cancers, diabetes and problems caused by lower bone density.

In particular, the rise of diabetes has been blamed on a poor diet, leading governments in many western countries to take drastic action and increase taxes on foods proven to be low in nutrients.

Processed foods are also to blame for low consumption of vitamins and minerals while other calorie-rich foods have been attributed to the rise in obesity.

Experts suggest that a diet rich in fiber and lean proteins can help reduce weight loss and remove the need to count calories. In most cases, the dietary diseases that are becoming so prevalent in the west are entirely avoidable. To achieve the best balance, aim to include vegetables and fruits as a regular part of your diet and avoid processed foods.

The link between obesity and cancers

Research has proven a direct correlation between obesity and the risks of developing cancer. Again, a diet rich in fruits and vegetables vastly decreases the chances of problems occurring, particularly in the gastrointestinal tract. Also, vegetables, fruits and fiber each play a significant role in dropping the dangers of rectal and liver cancers. They are also very high in antioxidants that protect from cell mutation and free radicals.

The management of diabetes

For those already suffering from diabetes, a diet low in sugar and salt is essential, as is avoiding highly saturated foods and trans-fats. A healthy diet can help people living with diabetes manage weight, keep blood glucose levels low and maintain blood pressure/cholesterol levels. It can also prevent other complications caused by diabetes, including the loss of sight.

Bone strength and healthy teeth

The primary cause of osteoporosis is a lack of calcium and magnesium, both of which are also essential for healthy teeth and gums.

Calcium deficiency is a common problem but can be easily overcome by eating the right foodstuffs. For example, cauliflower, broccoli, cabbage, tofu, legumes and dairy products are loaded with calcium and magnesium. Also, cereals contain high levels of calcium, while nuts, seeds, grains and green vegetables are a plentiful source of magnesium.

As ever, the key is to mix your diet as much as possible to contain the greatest variety of nutrients.

Eat better, think better, feel happier

There is growing evidence to suggest that eating better also improves our mood and cognitive skills. A diet rich in carbohydrates can improve your brain processing skills.

It has even been found that foods with a high glycemic content can increase depression and fatigue.

There is a wealth of online resources where you can find information to help you improve your diet and source inspiration for a healthier lifestyle. Sites like Myprotein provide inspiration from famous sportspeople and fitness professionals to help you get started down the road towards better living.

Prevention of strokes and other heart-related problems

Heart disease and other blood-related/cardiovascular issues are amongst the most significant health problems in the western world today. It is estimated that around 80% of premature heart disease or strokes could have been prevented by sensible lifestyle changes.

Increased physical activity and improvements to a diet can massively reduce the risks caused by both. Also, it is believed there is a direct link between ingesting trans-fats and coronary heart disease.

Its also suggested that eating vitamin E can help reduce the risk of developing blood clots, so eating foods like almonds, peanuts, hazelnuts or green vegetables (each of which is full of vitamin E), can reduce the chance of developing clots.

An untreated or undetected blood clot can easily pass further through the system to cause a heart attack; therefore, early identification is essential.

Bringing up your children well and teaching them good habits

Most parents realize the things they do will be directly passed down to their children and become habits in later life. Teaching your kids to eat well from an early age (no matter how hard that can sometimes be) is an ideal practice to adhere to. Start young and arm them with a greater understanding and respect for the importance of diet as they grow up.

Sticking to regular mealtimes at home and encouraging your family to eat together can help you monitor and regulate your childrens intake of the right foodstuffs, leading to a healthier diet.

In fact, recent research found that children who regularly ate with their families also went on to eat less sugary, junk foods in later life and also had a higher intake of vegetables. Starting kids along the pathway to a good diet early is an effective way to promote better health in the future.

Improved cognitive and memory processes

Most people are aware that food improves their physical health; however, there is considerable evidence to suggest it also enhances your cognitive abilities. Vitamins C, D and E have been proven to keep minds healthy and also reduce the risks of dementia and other age-related mental problems. To add the best mind-improving ingredients to your diet, look at eating a typical Mediterranean diet filled with omega-3 acids, polyphenols and flavonoids.

A better, healthier gut and digestive process

Our bodies are filled with bacteria, but nowhere more so than the colon. These bacteria are essential for the metabolism and digestive processes and help fight off other dangerous bacteria and viruses.

Eating a diet filled with prebiotics and probiotics help the good bacteria in our gut and digestive system to thrive, promoting better health and an improved digestive tract.

For prebiotics, add vegetables, fruits and greens to your daily mealtimes. For probiotics, yogurt and sauerkraut are a great choice. Fiber also helps improve bowel movements, which can reduce the risk of cancers.

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The Magnificent Benefits of a Healthy Diet - Shared

Greece is popularly known for its beautiful islands, friendly people and most importantly, delicious foods. Locals are known to live long lives full of energy. Their diet is so popular that it is followed internationally by all cultures and loved by all for its positive health benefits.

Diet trends come and go, but the Mediterranean diet is one that is set to stay due to its wide range of ingredients to enjoy and the lack of limiting restrictions imposed by other diets.

It is a diet is that is easy to follow and incorporates fresh and flavoursome ingredients, packed with delicious herbs, vital vitamins and minerals which are needed to support a healthy lifestyle.

The Mediterranean diet is one of the most healthy diets in the world, seen more as a lifestyle, shedding negative connotations around the word diet.

What to expect to eat whilst enjoying this diet

The Mediterranean diet is not as strict as others, permitting a wide variety of foods that can be enjoyed and making it easy to follow. The diet promotes the consumption of foods that are high in Omega-3s and healthy fats, such as;

Individuals following this diet should reduce their intake of foods that contain:

The diet encourages healthy eating of foods that are made with fresh ingredients rather than processed foods that will damage an individuals gut health.

Here are 5 benefits that make the diet a must-try:

Good for your heart health

The Mediterranean Diet is most popularly known to benefit heart health by reducing the risk of heart disease and stroke. This is due to the Omega-3 packed ingredients that are encouraged to be eaten whilst following this diet.

Good for your brain

A day of food packed with heart-healthy ingredients also has fantastic benefits for your brain health. The mediterranean diet may help prevent memory loss in the long term as well as reduce the risk of Alzheimers and other types of cognitive decline. About 60% of your brain is made of fat, half of that being made of Omega-3. Not getting enough of this fatty acid is linked to learning impairments, as well as depression. Fortunately, the Mediterranean diet is packed full of healthy fatty foods to be enjoyed daily.

Help with depression and anxiety

As briefly stated above, the amount of Omega-3 your body consumes has an impact on an individuals emotions which can lead to someone feeling depressed or happy. Omega-3 fatty acids are known to improve moods and can be found in items such as fatty fish. The Mediterranean diet also includes grains such as Quinoa which have been found to include flavonoid which is known to have a significant anti-depression effect.

Its good for your gut

The Mediterranean diet promotes consumption of a wide variety of fruits and vegetables which are known to improve healthy bacteria and overall provide positive effects on gut health. It also helps reduce inflammation and emphasises fibre-rich foods.

People with arthritis may benefit from this diet

The diet includes ingredients with anti-inflammatory properties, therefore following this diet may eliminate symptoms of Arthritis. For example, bananas are high in Magnesium and potassium that can increase bone density. Minerals such as Magnesium are also known to alleviate arthritis symptoms.

Overall, the Mediterranean diet is a stable diet that can be enjoyed by all. The diet encourages eating fresh and nutritious ingredients that provide a variety of health benefits as well as eliminating foods that will result in health issues, weight gain and other negative implications. Many individuals choose to follow the Mediterranean diet and have more success in being able to stick to it in the long term as the meal options to choose from are so much wider in comparison to other diets.

Originally posted here:
The Mediterranean Diet And Why You Should Consider It - Greek City Times

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People work out at an exercise station near North Point Park on Lake Michigan Wednesday, March 25, 2020.(Photo: MIKE DE SISTI / MILWAUKEE JOURNAL SENTINEL)

If your life these days is anything like mine, a pre-pandemic routine that included regular exercise and disciplined eating has probably given way to sedentary evenings on a big chair, binge-watching reruns of your favorite TV series while guzzling chocolate ice cream or mac n cheese.

But lets not beat ourselves up about it. Several doctors I spoke with recently said most of their patients and many of their colleagues are struggling to maintain healthy habits amid the anxiety of the pandemic. The Quarantine 15 (pounds, that is) is a real phenomenon.

The double challenge of protecting our health, including our immune systems, while battling unhealthy temptations is a struggle everyone is dealing with, says Dr. David Kilgore, director of the integrative medicine program at the University of California-Irvine.

Well before COVID-19, more than 40% of U.S. adults were obese, which puts them at risk for COVID-19s worst outcomes. But even people accustomed to physical fitness and good nutrition are having trouble breaking the bad habits theyve developed over the past five months.

Karen Clark, a resident of Knoxville, Tennessee, discovered competitive rowing later in life, and her multiple weekly workouts burned off any excess calories she consumed. But the pandemic changed everything: She could no longer meet up with her teammates to row and stopped working out at the YMCA.

Suddenly, she was cooped up at home. And, as for many people, that led to a more sedentary lifestyle, chained to the desk, with no meetings outside the house or walks to lunch with colleagues.

I reverted to comfort food and comfortable routines and watching an awful lot of Netflix and Amazon Prime, just like everybody else, Clark says. When I gained 10 pounds and I was 25, I just cut out the beer and ice cream for a week. When you gain 12 pounds at 62, its a long road back.

She started along that road in July, when she stopped buying chips, ice cream and other treats. And in August, she rediscovered the rowing machine in her basement.

But dont worry if you lack Clarks discipline, or a rowing machine. You can still regain some control over your life.

A good way to start is to establish some basic daily routines, since in many cases thats exactly what the pandemic has taken away, says Dr. W. Scott Butsch, director of obesity medicine at the Cleveland Clinics Bariatric and Metabolic Institute. He recommends you bookend your day with physical activity, which can be as simple as a short walk in the morning and a longer one after work.

And, especially if you have kids at home who will be studying remotely this fall, prepare your meals at the beginning of the day, or even the beginning of the week, he says.

If you havent exercised in a while, start slow and gradually get yourself up to where you can tolerate an elevated heart rate, says Dr. Leticia Polanco, a family medicine doctor with the South Bay Primary Medical Group, just south of San Diego. If your gym is closed or you cant get together with your regular exercise buddies, there are plenty of ways to get your body moving at home and in your neighborhood, she says.

Go for a walk, a run or a bike ride, if one of those activities appeals to you. Though many jurisdictions across the United States require residents to wear masks when out in public, it may not be necessary and may even be harmful to some people with respiratory conditions while doing strenuous exercise.

Its clearly hard to exercise with a mask on, says Dr. Yvonne Maldonado, a pediatrician specializing in infectious diseases at Stanford Universitys School of Medicine. We go hiking up in the foothills and we take our masks with us and we dont wear them unless somebody starts coming the other way. Then we will put the mask on, and then we take it off and we keep going.

If you prefer to avoid the mask question altogether, think of your house as a cleverly disguised gym. Put on music and dance, or hula-hoop, Polanco suggests. You can also pump iron if you have dumbbells, or find a cable TV station with yoga or other workout programs.

If you search on the internet for exercise videos, you will find countless workouts for beginners and experienced fitness buffs alike. Try one of the seven-minute workout apps so popular these days. You can download them from Google Play or the Apple Store.

If you miss the camaraderie of exercising with others, virtual fitness groups might seem like a pale substitute, but they can provide motivation and accountability, as well as livestreamed video workouts with like-minded exercisers. One way to find such groups is to search for virtual fitness community.

Many gyms are also offering live digital fitness classes and physical training sessions, often advertised on their websites.

If group sports is your thing, you may or may not have options, depending on where you live.

In Los Angeles, indoor and outdoor group sports in municipal parks are shut down until further notice. The only sports allowed are tennis and golf.

In Montgomery County, Maryland, the Ron Schell Draft League, a softball league for men 50 and older, resumes play early this month after sitting out the spring season due to COVID-19, says Dave Hyder, the leagues commissioner.

But he says it has been difficult to get enough players because of worries about COVID.

In the senior group, you have quite a lot of people who are in a high-risk category or may have a spouse in a high-risk category, and they dont want to chance playing, says Hyder, 67, who does plan to play.

Players will have to stay at least 6 feet apart and wear masks while off the field. On the field, the catcher is the only player required to wear a mask. Thats because masks can steam up glasses or slip, causing impaired vision that could be dangerous to base runners or fielders, Hyder explains.

Whatever form of exercise you choose, remember it wont keep you healthy unless you also reduce consumption of fatty and sugary foods that can raise your risk of chronic diseases such as obesity, diabetes and hypertension all COVID-19 risk factors.

Kim Guess, a dietitian at UC-Berkeley, recommends that people lay in a healthy supply of beans and lentils, whole grains, nuts and seeds, as well as frozen vegetables, tofu, tempeh and canned fish, such as tuna and salmon.

Start with something really simple, she said. It could even be a vegetable side dish to go with what theyre used to preparing.

Whatever first steps you decide to take, now is a good time to start eating better and moving your body more.

Staying healthy is so important these days, more than at any other time, because we are fighting this virus which doesnt have a treatment, says the Cleveland Clinics Butsch. The treatment is our immune system.

Bernard J. Wolfson is a writer for Kaiser Health News. This KHN story first published onCalifornia Healthline, a service of the California Health Care Foundation.Kaiser Health News (KHN) is a national health policy news service. It is an editorially independent program of the Henry J. Kaiser Family Foundation which is not affiliated with Kaiser Permanente.

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Exercise and diet are more important than ever with the coronavirus at large - Milwaukee Journal Sentinel

If your life these days is anything like mine, a pre-pandemic routine that included regular exercise and disciplined eating has probably given way to sedentary evenings on a big chair, binge-watching reruns of your favorite TV series while guzzling chocolate ice cream or mac 'n' cheese.

But let's not beat ourselves up about it. Several doctors I spoke with recently said most of their patients and many of their colleagues are struggling to maintain healthy habits amid the anxiety of the pandemic. "The Quarantine 15" (pounds, that is) is a real phenomenon.

The double challenge of protecting our health, including our immune systems, while battling unhealthy temptations "is a struggle everyone is dealing with," says Dr. David Kilgore, director of the integrative medicine program at the University of California-Irvine.

Well before COVID-19, more than 40% of U.S. adults were obese, which puts them at risk for COVID-19's worst outcomes. But even people accustomed to physical fitness and good nutrition are having trouble breaking the bad habits they've developed over the past five months.

Karen Clark, a resident of Knoxville, Tennessee, discovered competitive rowing later in life, and her multiple weekly workouts burned off any excess calories she consumed. But the pandemic changed everything: She could no longer meet up with her teammates to row and stopped working out at the YMCA.

Suddenly, she was cooped up at home. And, as for many people, that led to a more sedentary lifestyle, chained to the desk, with no meetings outside the house or walks to lunch with colleagues.

"I reverted to comfort food and comfortable routines and watching an awful lot of Netflix and Amazon Prime, just like everybody else," Clark says. "When I gained 10 pounds and I was 25, I just cut out the beer and ice cream for a week. When you gain 12 pounds at 62, it's a long road back."

She started along that road in July, when she stopped buying chips, ice cream and other treats. And in August, she rediscovered the rowing machine in her basement.

But don't worry if you lack Clark's discipline, or a rowing machine. You can still regain some control over your life.

A good way to start is to establish some basic daily routines, since in many cases that's exactly what the pandemic has taken away, says Dr. W. Scott Butsch, director of obesity medicine at the Cleveland Clinic's Bariatric and Metabolic Institute. He recommends you "bookend" your day with physical activity, which can be as simple as a short walk in the morning and a longer one after work.

And, especially if you have kids at home who will be studying remotely this fall, prepare your meals at the beginning of the day, or even the beginning of the week, he says.

If you haven't exercised in a while, "start slow and gradually get yourself up to where you can tolerate an elevated heart rate," says Dr. Leticia Polanco, a family medicine doctor with the South Bay Primary Medical Group, just south of San Diego. If your gym is closed or you can't get together with your regular exercise buddies, there are plenty of ways to get your body moving at home and in your neighborhood, she says.

Go for a walk, a run or a bike ride, if one of those activities appeals to you. Though many jurisdictions across the United States require residents to wear masks when out in public, it may not be necessary and may even be harmful to some people with respiratory conditions while doing strenuous exercise.

"It's clearly hard to exercise with a mask on," says Dr. Yvonne Maldonado, a pediatrician specializing in infectious diseases at Stanford University's School of Medicine. "We go hiking up in the foothills and we take our masks with us and we don't wear them unless somebody starts coming the other way. Then we will put the mask on, and then we take it off and we keep going."

If you prefer to avoid the mask question altogether, think of your house as a cleverly disguised gym. Put on music and dance, or hula-hoop, Polanco suggests. You can also pump iron if you have dumbbells, or find a cable TV station with yoga or other workout programs.

If you search on the internet for "exercise videos," you will find countless workouts for beginners and experienced fitness buffs alike. Try one of the seven-minute workout apps so popular these days. You can download them from Google Play or the Apple Store.

If you miss the camaraderie of exercising with others, virtual fitness groups might seem like a pale substitute, but they can provide motivation and accountability, as well as livestreamed video workouts with like-minded exercisers. One way to find such groups is to search for "virtual fitness community."

Many gyms are also offering live digital fitness classes and physical training sessions, often advertised on their websites.

If group sports is your thing, you may or may not have options, depending on where you live.

In Los Angeles, indoor and outdoor group sports in municipal parks are shut down until further notice. The only sports allowed are tennis and golf.

In Montgomery County, Maryland, the Ron Schell Draft League, a softball league for men 50 and older, will resume play early this month after sitting out the spring season due to COVID-19, says Dave Hyder, the league's commissioner.

But he says it has been difficult to get enough players because of worries about COVID.

"In the senior group, you have quite a lot of people who are in a high-risk category or may have a spouse in a high-risk category, and they don't want to chance playing," says Hyder, 67, who does plan to play.

Players will have to stay at least 6 feet apart and wear masks while off the field. On the field, the catcher is the only player required to wear a mask. That's because masks can steam up glasses or slip, causing impaired vision that could be dangerous to base runners or fielders, Hyder explains.

Whatever form of exercise you choose, remember it won't keep you healthy unless you also reduce consumption of fatty and sugary foods that can raise your risk of chronic diseases such as obesity, diabetes and hypertension all COVID-19 risk factors.

Kim Guess, a dietitian at UC-Berkeley, recommends that people lay in a healthy supply of beans and lentils, whole grains, nuts and seeds, as well as frozen vegetables, tofu, tempeh and canned fish, such as tuna and salmon.

"Start with something really simple," she said. "It could even be a vegetable side dish to go with what they're used to preparing."

Whatever first steps you decide to take, now is a good time to start eating better and moving your body more.

Staying healthy is "so important these days, more than at any other time, because we are fighting this virus which doesn't have a treatment," says the Cleveland Clinic's Butsch. "The treatment is our immune system."

This KHN story first published onCalifornia Healthline, a service of the California Health Care Foundation.

Kaiser Health News (KHN) is a national health policy news service. It is an editorially independent program of the Henry J. Kaiser Family Foundation which is not affiliated with Kaiser Permanente.

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Exercise and diet are more important than ever with COVID at large - Salon