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Death of Congressman’s Wife’s Prompts Concerns Over White Mulberry Leaf Safety – Everyday Health

Posted: September 2, 2022 at 2:05 am

Autopsy results for Lori McClintock, who died last year, are raising questions about herbal supplements after findings implicated white mulberry leaf in her death.Lori McClintock was the wife of U.S. Rep. Tom McClintock.

According to the March 10 report from the Sacramento County coroner, which was recently obtained by Kaiser Health News (KNH)and released this week, the cause of death was gastroenteritiscaused by adverse effects of white mulberry leaf ingestion.

The report noted that a partially intact white mulberry leaf was found in McClintocks stomach, but it wasnt clear from the autopsy report whether she drank a tea with white mulberry leaves, ate fresh or dried leaves, or took a dietary supplement containing white mulberry leaf, KHN reported. The death was ruled accidental in the autopsy, according to KHN.

Several toxicologists and doctors are skeptical that white mulberry leaf would cause death or even serious illness, however.

After reading the actual report which clearly states that its the cause I still don't believe that's an accurate description of what happened, says Pieter Cohen, MD, an associate professor at Harvard Medical School in Boston, who leads the dietary supplement research program at Cambridge Health Alliance. If you eat any leaves, theyll upset your stomach, but they wont kill you, Dr. Cohen says.

White mulberry is a tree that is native to China, Korea, and Japan, but is now found widely across Asia, Europe, and the Americas. Its been used for centuries as a traditional Chinese herbal remedy for a wide range of ailments, including diabetes, heart disease, dementia, and obesity, says Kelly Johnson-Arbor, MD, co-medical director of the National Capital Poison Center in Washington, DC.

White mulberry leaves contain many biologically active compounds, including alkaloids, flavonoids, and antioxidants that may have beneficial health effects, Dr. Johnson-Arbor says.

When consumed, these compounds may help prevent cell damage, improve glucose levels, and enhance digestion, Johnson-Arbor says. White mulberry tree leaves are also rich in protein and fiber, and have been used as a food source for both people and animals, she adds. In Korea, powdered white mulberry leaves are used to make ice cream!

Decades of research have identified a wide range of potential health benefits associated with ingestion of white mulberry leaf, according to a review of studies to date that was published in 2021. Many of these studies, however, have been done in animals or contained too few people to draw broad conclusions about whether ingesting white mulberry leaf directly improves health, this review shows.

White mulberry leaf has been studied for high cholesterol, obesity, impaired glucose tolerance, and diabetes; however, the evidence is generally insufficient, says Grant Chu, MD, an assistant clinical professor of medicine at the David Geffen School of Medicine at the University of California in Los Angeles, and a medical reviewer for Everyday Health.

The best available evidence on white mulberry leaf has been its role in diabetes, Dr. Chu says. Compounds in white mulberry leaf may help slow the digestion of carbohydrates in the small intestines, Chu notes. This can help to manage blood sugar levels.

In one small clinical trial, scientists gave white mulberry leaf extract to 37 healthy adults and found it reduced blood sugar spikes that typically occur after consuming carbohydrates. Another clinical trial found white mulberry leaf extract helped control blood sugar in 12 adults with slightly elevated blood sugar levels.

And a separate clinical trial of 46 overweight adults found a low-calorie diet combined with white mulberry extract helped people shed significantly more weight than dieting on its own. People given mulberry extract lost about 10 percent of their body weight over three months, compared with about 3 percent for those in the control group that didnt receive this extract.

Of course, these are all extremely small trials, and the evidence is insufficient to formally recommend white mulberry leaf for this purpose without additional rigorous research.

Over the past decade, there have been no deaths associated with the white mulberry plant reported in the United States, says Kaitlyn Brown, PharmD, clinical managing director of the American Association of Poison Control Centers in Arlington, Virginia.

Between 2011 and 2021, there were only nine reported cases of people seeking medical attention after ingesting white mulberry, Dr. Brown says. Seven of these patients had only minor symptoms and the other two had symptoms that were determined to be unrelated to the plant.

Most cases involved accidental ingestion by children, and the majority of kids experienced no symptoms or only minimal issues that didnt require medical attention, Brown adds.

Deaths or serious illnesses are very unlikely to occur from white mulberry ingestion, Johnson-Arbor says. Mulberry and its extracts are minimally toxic, and symptoms that most often occur after ingestion are mild cases of nausea or abdominal discomfort, she adds.

Lori McClintocks death marks the first on record attributed to white mulberry, several toxicology experts said. To my knowledge, there have been no prior reports of serious side effects or death from white mulberry leaf ingestion in the literature until now, Chu says.

McClintocks case leaves a lot of unanswered questions, says Cohen, who reviewed the autopsy report. Normally, people who use white mulberry leaf as an herbal remedy take an extract they dont eat the leaves, Cohen says. Yet the autopsy claims there was a partial white mulberry leaf in her stomach. I have no idea how they purportedly identified that, Cohen says. To have the actual leaf in ones stomach something odd is going on either the person is eating leaves or a supplement was made with whole leaves rather than an extract.

Not only is that odd, but I also find it very improbable that white mulberry leaves by themselves would lead to a death from dehydration but that is what the coroners report claims, Cohen says.

Its possible that the mulberry leaf was ingested in a supplement that contained another substance that was the real cause of illness in this case, says Christopher Hoyte, MD, medical director of the Rocky Mountain Poison Center in Denver and an associate professor in emergency medicine at the University of Colorado. And its also possible that Lori McClintock had an undiagnosed medical condition that contributed to her death, Dr. Hoyte adds.

Deaths that are directly attributable to mulberry leaf are so rare that it raises questions as to whether this substance is actually the culprit in this case, Hoyte says.

The safest way to take herbal remedies like white mulberry leaf is to find a naturopath who works with a very high quality distributor of plants to properly make the extract, Cohen says. He advises steering clear of commercially produced supplements because what they say on the label wont necessarily match whats really in the product.

White mulberry extracts and similar products that are sold as dietary supplements are not regulated by the U.S. Food and Drug Administration (FDA) for safety, purity, or quality, so the products may be contaminated with other chemicals that may be potentially poisonous, Johnson-Arbor says.

Any supplements you buy should have a USP seal on the package, indicating theyve been independently tested to verify the ingredients, potency, and lack of contaminants, Johnson-Arbor advises.

With white mulberry leaf, any symptoms you experience that go beyond a little mild nausea or abdominal discomfort are a sign you may have consumed something else and that its time to contact poison control for help, Johnson-Arbor says.

You can get free expert advice 24 hours a day online at http://www.Poison.org or by phone at 800-222-1222.

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Death of Congressman's Wife's Prompts Concerns Over White Mulberry Leaf Safety - Everyday Health

Women, weight gain and aging | Columns | gettysburgtimes.com – Gettysburg Times

Posted: September 2, 2022 at 2:05 am

As women age, many of us notice that it becomes more difficult to maintain our normal weight. In particular, many women experience weight gain during menopause. Menopause brings a number of ups and downs for womens health. Menopausal women often experience body fat distribution changes, mostly an accumulation of fat mass in the abdominal area. Chronic illness associated with excess fat storage in the abdomen includes coronary heart disease, high blood pressure, type 2 diabetes, cancer, osteoarthritis and gall bladder disease. Menopause is also linked to a lower metabolism, a reduction in calories burned and a decrease in fat used as a major fuel source during moderate to intense prolonged exercise. Menopause also causes a decrease in the hormone estrogen, this reduction is associated with an increase in appetite, as well as high cholesterol, and high blood pressure, both of which can elevate the risk of cardiovascular disease.

Now that we have heard the bad news associated with menopausal weight gain, there is good news, too! Menopausal weight gain is not inevitable if you take some steps to prevent the added pounds. Research has shown that leading an active lifestyle and including healthy eating habits can reduce the likelihood of gaining menopause-related weight. The Center for Disease Control and Prevention recommends that adults participate in at least 150 minutes of moderate intensity aerobic activity or 75 minutes of vigorous intensity aerobic activity every week. Examples of moderate intensity activities include brisk walking, yoga, mowing the lawn, water aerobics or heavy gardening. Vigorous activities can include jogging, running, swimming laps or singles tennis. As we age, muscle mass also declines, so it is important to include at least two days per week of muscle-strengthening activities. This can include lifting weights or bodyweight exercises. Remember to include exercises that work all major muscle groups (legs, hips, back, chest, shoulders, arms and the core).

In addition to participating in the recommended amount of weekly physical activity, the Mayo Clinic suggests that in order to lose excess pounds gained during the menopause years, you may need to consume approximately 200 less calories in your 50s than you did while in your 30s and 40s. Reducing calories doesnt mean cutting back on nutrition, choose more fruits, vegetables, whole grains and fiber-filled foods. Cut back on foods and beverages that have added sugars and pass on happy hour alcoholic beverages.

Its important to let your family and friends know that you are committed to losing weight- ask for their encouragement and support. Increasing physical activity and changing eating habits can be hard, and having the support that you need is a critical part of the process. Theres no magic pill to lose weight related to menopause, but research has shown that increasing physical activity, both aerobic and muscle-strengthening exercise, and safely reducing calories consumed can effectively help you prevent or lose those unwanted pounds.

Jen King is a community health organizer for the PA Department of Health and a member of the Healthy Adams County Physical Fitness Task Force.

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5 Surprising Effects of Eating Soy, Say Dietitians Eat This Not That – Eat This, Not That

Posted: September 2, 2022 at 2:05 am

When you hear the word "soybeans," the first things that may come to mind are all the health claims you remember from years ago. Wasn't there talk about soy causing "man-boobs?" And what about those possible links to breast cancer, thyroid disease, and dementia? But those claims have not been clinically substantiated, according to experts at Harvard T.H. Chan School of Public Health.

"Soy is probably the most controversial nutrition topic out there," says Kathryn Piper, RD, LD, a registered dietitian and founder of The Age-Defying Dietitian. "The different outcomes in the research are most likely related to the variations in how soy is studied."

Soy can be safely consumed several times a week especially when eaten as an alternative to red and processed meats, say dietitians we spoke with.

"Numerous studies support the safety of 25 grams of soy protein per day," says Piper. "Soy is nutrient-dense, providing protein, fiber, calcium, and B vitamins and it appears to have a positive impact on those with heart disease and diabetes and women in menopause."

Let's consider the potential benefits of eating more soy. Read on, and for more, don't miss4 Surprising Effects of Cottage Cheese.

Soy is a rich source of protein, which is critical for repairing and building muscle. And as we've reported many times, muscle is metabolically active. The more muscle you have, the more calories you burn and the less fat you're likely to carry on your frame.

Protein is also satiating, keeping you feeling full longer and fighting cravings for sugary carbohydrates. "Soy may play a positive role on insulin resistance, fatty acid metabolism, and other hormonal, cellular, or molecular changes associated with weight gain," says medical review board member Lauren Manaker, MS, RDN, a registered dietitian nutritionist and founder of Nutrition Now Counseling.

A study in the International Journal of Medical Sciences that looked at soy's impact on obese people found that consuming dietary soy protein regularly reduced body weight, fat mass, and cholesterol levels.

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While a diet rich in soy protein may help you lose weight and take some strain off your heart, there are other circulatory perks to gain from eating soy and soy products. "Soy can help lower cholesterol and reduce your risk of cardiovascular disease," says Eatthis.com medical review board member Toby Amidor, MS, RD, author of Diabetes Create Your Plate Meal Prep Cookbook. She cites a 2019 meta-analysis published in the Journal of Nutrition, which found that soy protein reduced low-density lipoprotein, the so-called "bad" cholesterol, by 3 to 4% in adults.6254a4d1642c605c54bf1cab17d50f1e

RELATED:The Best Proteins for Lowering Cholesterol, Says Dietitian

Two other conditions play a key role in heart disease, heart attacks, and strokes that eating more soy may alleviatehigh blood pressure and inflammation, says Amidor.

Chronic low-grade inflammation is a condition where the immune system cells consistently flood the body due to poor diet, smoking, alcohol abuse, and other lifestyle factors. This covert assault may damage tissues, such as the linings of arteries, which can trigger another silent killerhigh blood pressure.

Both inflammation and high blood pressure may cause plaques to develop in arteries that can break off and trigger blood clots that initiate heart attacks and strokes. Two recent studies suggest supplementing the diet with soy protein may reduce blood pressure and chronic inflammation.

As you get older, your risk of osteoporosis increases. Half of all adults over 50, some 54 million Americans (including men), are at risk of breaking a bone due to low bone density, according to the National Osteoporosis Foundation. Eating more soy may help protect you from fractures.

"The isoflavones in soy foods are linked to improved bone mineral density and preventing osteoporosis-related bone loss, regardless of your weight," says Manaker. Isoflavones are a type of phytoestrogen, a plant-derived compound that's found in more abundance in soybeans and soy products than in any other food.

RELATED:#1 Best Supplement for Strong Bones After 50, Says Dietitian

High levels of estrogen have been associated with breast cancer. For that reason, women with breast cancer on hormone therapy were once told to avoid eating soy products. However, moderate soy consumptionup to two servings of tofu, soy milk, or edamame dailydoes not increase the risk of breast cancer, according to the Mayo Clinic. And eating soy products may actually have a protective effect, according to a large study in the journal Cancer, which found that isoflavone, the major phytoestrogen in soy, was associated with reduced mortality from not just breast cancer but all causes.

Other research published in 2022 by the American Association for Cancer Research found that soy might protect young girls from developing breast cancer later in life, says Amidor. The study looked at the diets of 329 girls from puberty until 2 years after first menstruation and found an inverse association between soy consumption and absolute fibroglandular volume, which is indicative of a lower risk of breast cancer.

Jeff Csatari

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5 Surprising Effects of Eating Soy, Say Dietitians Eat This Not That - Eat This, Not That

Lee Jae Wook Net Worth: Is the Alchemy of Souls Star Now Worth Millions? – EpicStream

Posted: September 2, 2022 at 2:05 am

Lee Jae Wook stole the hearts of K-drama viewers with his intense charisma and incredible performance in Alchemy of Souls.

Joining the 24-year-old actor as lead stars are Jung So Min, Hwang Min Hyun, Shin Seung Ho, and more.

While the historical fantasy K-drama ends with soaring double-digit ratings, viewers cant get enough of Lee Jae Wook as he plays young master Jang Uk of the Jang family.

As the breakthrough star graced Marie Claire for the publications latest issue, Lee Jae Wook spoke about the massive success of the tvN series.

As obtained by Soompi, he pointed out the difference between him and his character in Alchemy of Souls and said that he hasnt tried anything as desperately as Jang Wook.

Moreover, shared that he sometimes gets emotional and gets carried away while playing Jang Uk.

There were many moments when I felt like I was going to cry while playing him, he said, adding I experienced overflowing [feelings] in momentary emotions, and I learned the meaning of the word overwhelming with my body.

As for his work ethic and relationship with co-stars, the actor values positivity at work and having the feeling of happiness.

For Lee Jae Wook, he emphasized that he dont want to lose the way I work hard to live happily at every moment and hoped that he shared positive teamwork with the people I work with on the fun set.

IN CASE YOU MISSED IT: Go Yoon Jung Net Worth: How Wealthy is the Alchemy of Souls Actress?

While the 24-year-old actor gained significant popularity through Alchemy of Souls, viewers might have recognized him playing minor roles in several hit K-dramas.

Debuting in 2018, he had his acting debut through the sci-fi romance series Memories of the Alhambra starring Hyun Bin and Park Shin Hye.

Lee Jae Wook appeared in three episodes playing programmer Marco Han.

It was then followed by his first-ever lead role for the star-studded Search: WWW and webtoon-based K-drama Extraordinary You with SF9s Rowoon, Kim Hye Yoon, Kim Dae Young, and more.

In the same year, he had his first big screen appearance as he joined the cast of The Battle of Jangsari, playing one of the student soldiers.

From then on, Lee Jae Wook continued to star in back-to-back K-dramas. From headlining Do Do Sol Sol La La Sol opposite Go Ah Ra to guest appearances in True Beauty, Move to Heaven, and Kiss Sixth Sense.

However, it was the tvN K-drama Alchemy of Souls where his popularity skyrocketed.

With his four-year career as an actor, Lee Jae Wooks net worth as of 2022 is around 3.48 million USD according to a report.

While the majority of his earnings came from his acting career, he is also the muse of a few brands and has worked with top-tier fashion brands like Prada, Dior, and Fendi.

In addition, Lee Jae Wook also graced several publications such as Marie Claire Nylon and GQ Korea.

READ MORE: Jung So Min Diet: Heres How The Alchemy of Souls Star Lose Weight Safely

Stay tuned to EpicStream for the latest news and updates about Lee Jae Wook.

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Lee Jae Wook Net Worth: Is the Alchemy of Souls Star Now Worth Millions? - EpicStream

Liquid Diet For Weight Loss: Do They Work And Are They Safe? – Women’s Health

Posted: September 2, 2022 at 2:04 am

Liquid diets don't scream fun. If you've ever been on one, you know that it's often bland, boring, and texture-less. And while sticking to a diet of non-solid foods is pretty miserable for most people, they are used for many reasons. Some have even followed a liquid diet for weight loss.

Doctors sometimes prescribe a liquid diet to patients for different medical reasons. "A liquid diet is a specific type of diet that provides all or most of your daily calories from a liquid source," explains Erin Rossi, RD, LD, with Cleveland Clinic's Center for Human Nutrition. "Any liquid that can be poured at room temperature or a soft solid that can melt in your mouth and has a smooth texture could be included on this type of diet."

She adds that liquid diets may be prescribed prior to gastrointestinal surgeries to help prep the body for the procedure or after surgeries of the mouth, throat, or stomach, where liquids can lessen the pain of eating or rubbing against the surgical site.

Post-surgery they can help and allow for healing. "This provides an opportunity for the body to heal, improve hydration, and assess toleration of the liquids before advancing to liquids or foods that are more difficult to digest," says Melissa Majumdar, RD, CSOWM, LDN, a spokesperson for the Academy of Nutrition and Dietetics.

Liquid diets may also be prescribed in other health situations. "Some doctors use liquid diets when patients are unable or unwilling to eat solid food due to mental health concerns," adds Rossi.

Meet the experts: Erin Rossi, RD, LD, is a nutritionist with Cleveland Clinic, and she specializes in adult chronic disease management, bariatric nutrition, and weight management.

Melissa Majumdar, RD, CSOWM, is a bariatric coordinator at Emory University Hospital Midtown, and focuses on the care of bariatric surgery patients. She is the chair of the integrated health planning committee for the American Society for Metabolic and Bariatric Surgery.

On the other hand, liquid diets are also utilized to lose weightand quickly. (Liquid diets are also known as fad diets.)

"Liquid diets for weight loss are not recommended, as they are not sustainable or healthy. They lack essential nutrients such as fiber and protein, which are crucial for overall health and well-being," says Rossi.

A medically controlled liquid diet is often short-term and closely supervised by a doctor or dietitian to ensure the person following the diet does not become malnourished, she explains.

And FYI: Liquid diets for weight loss generally do not provide long-term results. "Often, patients are discouraged that they have gone through the trouble of following a liquid diet and then lose very little weight or gain any lost weight back as soon as they begin eating food again," Rossi adds.

You can definitely lose weight on a liquid dietup to three to four pounds per week, but the number of pounds you drop will vary depending on your height, weight, nutritional status, and the timeframe of the diet.

"These types of diets typically come with pre-determined structured routines, which can be helpful when reducing calories," says Rossi. "Long-term, liquid-only diets do not provide sustainable weight loss because when a person drastically reduces their calories, it tends to also slow down their metabolism."

So, when you stop the liquid diet, weight gain typically happens. You have slowed your metabolism down so much that you then have rebound weight gain. "Those that use a combination of liquid meals and solid meals tend to have more long-lasting weight loss," Rossi adds.

A medically supervised liquid diet can offer some benefits.

"Many surgeons request liquid diets after surgeries to help ease the pain of eating and to relieve some GI discomfort following surgery," says Rossi. "However, recent research is looking at the effects of lessening liquid-only diets surrounding surgeries with promising outcomes."

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A liquid diet can also be helpful for those with mental health concerns or physical disabilities who cannot or will not consume solid foods by removing the stressor of eating and improving quality of life.

If the medical team is concerned about a person being able to meet their nutritional needs while on a liquid diet, they will prescribe supplements or nutritional support. "This means they may use a tube for feeding or an IV or central line to get closer to the vitamin, mineral, carbohydrate, fat, and protein needs of that person," says Majumdar.

The downsides of liquid diets are almost all related to missing essential nutrients like vitamin and minerals. "Physical side effects of missing out on these nutrients include hair loss, muscle wasting, dizziness, heart damage, kidney stones or gall stones, fatigue, and constipation," says Rossi.

One of the worst things about liquid diets is the lack of protein. "Protein is required for healing and repair, so even in a medically supervised liquid diet, a person would be encouraged to meet the bodys protein requirements (typically at least 60 grams protein per day, higher during times of healing) and choose a variety of liquids to meet the bodys macro- and micronutrient requirements," says Majumdar.

Overall, there are many people who should not go on a liquid diet, including pregnant or breastfeeding individuals and those who take insulin, according to Rossi. And you should always check with a doctor before starting a liquid diet.

There are different types of medical liquid diets: clear and full liquid.

However, weight loss liquid diet foods can vary depending on the program you follow.

"Many commercial programs allow specific protein shakes, smoothies, teas, and drink mixes," says Rossi. "However, they also typically allow for the above-mentioned clear liquids as well."

The bottom line: A liquid diet is not a sustainable way to lose weight and you may develop nutritional deficiencies if you follow this eating plan. If you're still curious, check with your doc before starting one.

Emily Shiffer is a former digital web producer for Mens Health and Prevention, and is currently a freelancer writer specializing in health, weight loss, and fitness. She is currently based in Pennsylvania and loves all things antiques, cilantro, and American history.

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Liquid Diet For Weight Loss: Do They Work And Are They Safe? - Women's Health

4 Signs It’s Time To Stop Dieting Eat This Not That – Eat This, Not That

Posted: September 2, 2022 at 2:04 am

Whether you're trying to lose weight, build muscle, or simply develop healthier eating habits to improve overall wellness, dieting can be a tricky game to play. Although adjusting your lifestyle down to your fitness routine and what you consume throughout the day can help you reach your goals, the pressure to stay the course over an extended period of time can sometimes prove challenging, especially if you aren't seeing your desired results fast enough or notice your initial progress suddenly begin to plateau.

The rigidness of one's routine can actually become an obstacle unto itself, and ineffective dieting practices, in particular, can become an impediment to reaching your health and wellness goals. If you're deep into your diet but have had marginal success and still do not feel your absolute best, it might be a sign to stop what you're doing and regroup with a new approach.

We spoke with Amy Goodson, MS, RD, CSSD, LD, and author of The Sports Nutrition Playbook, to get her advice on when it's the right time to stop dieting. Read on to better understand and recognize the signs for when it's time to change gears with your ongoing diet and how to best take action in response.

Perhaps the most glaring red flag that it might be time to stop dieting is when your eating routine starts to negatively impact other aspects of your health.

For instance, Goodson explains that some challenges often associated with low-carb, high-fat, and high-protein diets stem from how they sometimes limitif not completely eliminatefruit and whole grains, consequently cutting out lots of dietary fiber in the process. However, your body needs soluble fiber because this helps to keep your cholesterol in checkwithout it, you're at greater risk of developing high cholesterol.

"If you are eating a keto diet or similar, and head to the doctor to get your lab work done and find your cholesterol is trending upit might be time to cut out some of the saturated fat and increase your fiber intake," says Goodson.

So, if you've noticed an uptick in your cholesterol amid your current diet, consult with your doctor on the best strategies to help regulate this. Ask if pivoting your existing diet to opt for a more high-fiber one would be the best move to optimize your health, given the circumstances.

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Having an insatiable appetite despite eating healthy-sized food portions throughout the day can be a sign that it's time to tweak your current dieting tactics. According to Goodson, no one should have to tolerate feeling hungry all the time.6254a4d1642c605c54bf1cab17d50f1e

"If you truly feel hungry all day long, you may not be eating enough," she explains. "While weight loss does require a reduction in calories, eating too little can make you feel miserable."

Instead, Goodson suggests logging everything you eat in an app. Use your log to determine what could be missing from your diet by comparing it to what you should take in each day. If your current diet involves eating significantly fewer calories, you might consider incorporating an extra nutrient-rich snack or some additional protein during the day to help curb your hunger.

RELATED: I Kept a Food Journal for a Monthand the Results Surprised Me

If you're inexplicably exhausted even after getting a full night of sleep, your diet may be the culprit. Making adjustments to your eating routine could be the key to solving this mystery.

"Many people don't realize that the fatigue they often feel might be from not eating the right foods or enough," Goodson says. "Many restrictive diets call for a drastic reduction in calories, leaving you feeling tired and [lacking in] energy."

If you're constantly feeling tired and think your existing diet could be the cause, Goodson suggests assessing the frequency at which you're eating because your lethargy could mean you're not eating often enough. You should also make sure you're eating carbohydrates and protein with each mealand if not, adjust your diet accordingly to better sustain your desired energy levels.

When it comes to having a productive health and wellness journey, diet and exercise often come hand in hand. No matter what the reason is for your diet, if your lifestyle changes are driven by a strong desire to improve your overall health, exercise is a vital aspect of this equation. However, basing your eating habits on a diet that isn't appropriate for your unique body chemistry could counter your workout efforts by causing you to feel sluggish.

"If you feel like you are climbing a mountain at the gym and really have no energy to complete your workouts, you may not be providing your body with enough nutritionspecifically carbohydrates," says Goodson. "Carbohydrates help fuel activity; without them, an intense workout can seem like climbing Mount Everest."

In addition to eating an adequate amount of complex carbohydrates, Goodson recommends making sure you have enough high-quality proteins in your diet, especially if you find yourself dragging through your workout, you're not recovering quickly enough, and you're struggling to see the results of your overall efforts manifest in the mirror or on the scale. These foods will help fuel and refuel your body to carry you through your workouts and beyond.

Kayla Garritano

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4 Signs It's Time To Stop Dieting Eat This Not That - Eat This, Not That

Using Urban Design To Promote Physical Activity And Healthy Diets In The WHO European Region – Health Policy Watch

Posted: September 2, 2022 at 2:04 am

Urban garden in Tapada da Ajuda, Lisbon

From playful elements in street architecture in Cork, Ireland, to teaching children how to grow vegetables in Lisbon, Portugal, cities across Europe are using urban design and health interventions to promote the well-being of their populations.

Europe has a unique opportunity to make city life healthier since it has relatively few mega cities; more than 70% of Europeans live in cities with less than half a million inhabitants.

These are some of the World Health Organizations findings in a new report, Urban design for health: inspiration for the use of urban design to promote physical activity and healthy diets in the WHO European Region, published Wednesday and launched at the 11th Conference of HEPA Europe on health-enhancing physical activity in Nice, France.

The report, prepared by the WHO European Office for the Prevention and Control of Noncommunicable Diseases, looks at ways to promote physical activity and healthy diets in urban settings.

Rather than simply telling people about the right food choices and benefits of physical activity, cities can use better strategies to help people choose more wisely, the report suggests. Research has shown that design also plays a role in the health of communities around the world.

If we want to make cities a better environment that helps people to live healthier lives, first we need to understand the peoples needs, said Dr Kremlin Wickramasinghe, head of the WHO European Office for the Prevention and Control of Noncommunicable Diseases.

This will give us insights to integrate healthier habits into everyday lives effectively.

The report says urban design and planning influence public health and human behaviour by limiting or providing access to healthy foods and active lifestyles, which have profound effects on peoples physical and mental health.

For instance, in the WHO European Region, environmental risk factors are estimated to cause at least 1.4 million deaths per year, approximately half of which are linked to air pollution, a major contributor to the rise in noncommunicable diseases (NCDs). One in four cases of ischaemic heart disease and strokes, and one in five cancers are estimated to result from environmental exposure.

These risk factors can be the result of inequalities in environment and health from different aspects of home and work life, including housing conditions and access to basic services and transport.

Traffic tends to be greater in cities less affluent neighbourhoods, posing a greater risk of road-related injuries and exposure to air and noise pollution, which has implications for poor health and a higher incidence of NCDs.

That is why it is crucial, the report emphasizes, to find the best approaches to address these risk factors in urban settings: Cities are places where it all comes together.

Wickramasinghe emphasizes that gathering data and building connections with local communities is essential for healthier urban planning.

WHOs report presents several tools to facilitate this:

One such tool, called the healthy streets approach, uses an index for large-scale, long-term strategic planning to make improvements across ten indicators.

The index has indicators for things such as how much clean air there is, whether the streets are easy to cross, and the degree to which everyone feels welcome.

The intent, the report says, is to make it easier for citizens to promote a healthy, safe neighborhood through simple language that everyone can understand and relate to.

Many cities are trying to improve urban transport and mobility, as well as access to urban nature and green spaces. The new report highlights some of the positive examples.

Cork, Ireland

As Cork is dominated by cars but lacking in green spaces, air quality was found to be a problem, in addition to limited outdoor spaces for physical activity.

This city decided to introduce more playful elements into its street architecture by developing ten new parklets with entertainment equipment and seating. It also included a playful culture trail in July 2021 to encourage active, playful movement between and within the locations.

Tbilisi, Georgia

Tblisi has a transport system that is not pedestrian-friendly and lacks buses and cycling infrastructure. Its car-dependent nature results in traffic congestion and air pollution.

Additionally, pedestrian areas are considered possible only in tourist areas and are, therefore, not found in resident neighborhoods

To solve this problem, the city is transforming its streets to make them pedestrian-oriented. The new street design is meant to address the main challenges of Tbilisi: air quality, physical inactivity, and mental health.

Adam Mitskevichi Street, a pilot area, was closed down for a few days, to familiarize citizens with a different perception of how the street could be used. From the first hours of the streets dedication to the public, children arrived with music and started dancing, and some people enjoyed cycling and skateboarding.

Lisbon, Portugal

Tapada da Ajuda, a green space in Lisbon, is located on hilly terrain, and its steep topography makes it difficult to ensure easy access for children. Additionally, the surrounding streets are not safe for children because cars are parked on some sidewalks.

In order to build more connections between local citizens, especially children, in the area, the city promotes healthy eating by putting local produce at the heart of its public space project, while teaching children how to grow vegetables and the importance of a healthy diet.

The tools and examples in the report highlight the types of actions that policy makers and urban planners can use for inspiration to rethink and improve their cities.

Cities in other parts of the world have also come up with other ways to promote health through urban planning and policy, including Buenos Aires, Argentina and Baku, Azerbijian, showing how urban design is crucial to long-term social and health benefits.

Urban design is a key determinant of physical activity and healthy diets, the report concludes, contributing to the prevention and control of NCDs and improving global health.

Image Credits: WHO , WHO.

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Using Urban Design To Promote Physical Activity And Healthy Diets In The WHO European Region - Health Policy Watch

75 Hard: what you need to know before taking on this viral fitness challenge – The Conversation

Posted: September 2, 2022 at 2:04 am

Every week there seems to be a new fitness challenge trending online. But one thats managed to remain popular over the last couple of years is the 75 Hard Challenge. On TikTok alone, the hashtag #75Hard has more than 1.2 billion views.

Its easy to see why this particular challenge has remained so popular, with video after video of people showing off their staggering body transformations which they claim are the result of the challenge.

The 75 Hard challenge is not for the faint of heart. In short, it involves doing each of the following daily for 75 days:

If any component is failed, the challenge must start again from day one.

This article is part of Quarter Life, a series about issues affecting those of us in our twenties and thirties. From the challenges of beginning a career and taking care of our mental health, to the excitement of starting a family, adopting a pet or just making friends as an adult. The articles in this series explore the questions and bring answers as we navigate this turbulent period of life.

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The creator of this challenge claims that completing it will allow you to change your life forever and lead to career success, greater confidence and better relationships alongside being physically fit. Theres currently no scientific evidence to support these claims.

Although the requirements of the 75 Hard challenge are pretty outlandish by most peoples standards, seeing the transformations and online testimonials of how the challenge changed lives may explain why many continue to be curious about it.

Heres what to know if youre thinking about giving it a try.

The two main components of the 75 Hard challenge (eating right and exercising regularly) are of course good for your health. Plenty of research shows that proper diet and regular exercise lowers the risk of obesity and can prevent chronic and age-related diseases, including some cancers and cardiovascular disease.

But in order for diet and exercise to be effective, they must be done in a safe way.

When exploring the safety (and injury risk) of exercise, one of the most important considerations is physical load. This is the combination of how much, how hard, and how often you exercise.

If you have a high physical load (such as exercising intensely seven days a week), you are more likely to suffer from injuries, illness or other issues such as overtraining syndrome. Overtraining syndrome typically happens when you train too much and and recover too little between exercise. It can lead to fatigue, which may also increase risk of injury.

Previous injuries, age, and even weight can also further increase your risk of injury. These factors will also determine whether or not you can tolerate a high training load.

For most people, training twice a day for 75 days is likely to be too much for them. To reduce the risk of injury its widely recommended to split training sessions up and schedule in rest and recovery days.

Not recovering properly or giving yourself rest days may also affect your fitness and may actually make it harder to see the results you might be hoping to see when following the 75 Hard challenge.

Diet and sleep also have a large effect on your ability to recover well and fuel exercise. But everyones needs are different, so its important to listen to your body. Many generic diets wont work for everyone, so adapt the diet you follow as necessary.

From a psychological perspective, we can also recognise the potential positive impact of fitness challenges such as 75 Hard on wellbeing, self-esteem and mental health.

But a persons success in completing a challenge like 75 Hard may be underpinned by the type of motivation they have for doing so. According to the self-determination theory, every person has a different type of motivation for doing something.

These range from more beneficial to less beneficial types. Its not simply about how much motivation a person has for an activity, but what the quality of that motivation is like.

Beneficial, or quality, types of motivation describe people who do an activity for an intrinsic (internal) reason. For example, they do it because they enjoy exercise or they want to learn new ways of feeling healthy.

Less beneficial types of motivation are when a person does something because of an extrinsic (external) reason. Examples of external reasons include feelings of guilt or shame (such as coercion from others or feeling bad about the way they look), or to receive external rewards such as money or recognition.

If a person has enough of either type of motivation, its probably the motivation needed to get them through the challenge. But the more important issue is whether or not the person maintains the healthy behaviour after finishing the challenge.

Beginning any diet or exercise programme is difficult. New exercisers often hold unrealistic expectations of what they can achieve, which can lead them to have trouble prioritising and scheduling exercise. Maintaining lifestyle changes can also be challenging.

Extrinsic reasons for doing something often lead to dropout. Yet when a person does something for intrinsic reasons, they are more likely to stick with it and can maintain the positive outcomes such as physical fitness and weight loss. This may be even more likely if a person has access to ongoing support following a structured exercise program.

For some people, the 75 Hard challenge may kickstart them into improving their fitness and lifestyle. But being able to maintain that level of activity may depend heavily on the reasons why they are doing it. The rigid list of tasks and consecutive daily nature of the programme may also may it difficult (and even dangerous) to complete.

Anyone contemplating the 75 Hard challenge should seek advice from their healthcare provider or a fitness trainer, and perhaps consider adapting the tasks to suit their fitness level or personal goals.

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75 Hard: what you need to know before taking on this viral fitness challenge - The Conversation

New Study Reveals A Link Between Ultra-Processed Foods And Cancer Risk – Tasting Table

Posted: September 2, 2022 at 2:04 am

The BMJ study that followed more than 200,000 participants for over 25 years found an increased risk of developing bowel cancer when over-processed foods were a prevalent part of their diets, especially in men (per CNN). Consumption of highly processed foods by both genders leads to obesity, inflammation, and cardiovascular disease, which is associated with increased cancer risk.

According to Eureka Alert, analysis of study results showed that men consuming processed meats, ready-made meals, and sugary beverages had the strongest association with the development of colorectal cancer. There was no direct link between women consuming processed foods and bowel cancer. This could be attributed to women's choice of ultra-processed foods such as yogurt which might counter the effects of other more harmful counterparts. More research is needed to identify whether women's lessened risk of developing bowel cancer from processed foods was affected by uncontrolled influences or by chance.

The study directly linked nutrient-lacking foods to an increased risk of developing chronic diseases that can shorten the lifespan of both men and women (per CNN). Cardiovascular disease was the most prevalent of the comorbidities caused by an unhealthy diet, especially when foods low in nutrients were also ultra-processed. Returning to a diet of whole foods and reserving ultra-processed foods for a rare treat can help clear the path to a longer, healthier life.

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New Study Reveals A Link Between Ultra-Processed Foods And Cancer Risk - Tasting Table

4 health benefits of adding whole grains to your diet – Hindustan Times

Posted: September 2, 2022 at 2:04 am

Whole grains are grains of any cereal that have all the three parts - endosperm, germ, and bran intact unlike refined grains that do not have germ and bran. For boosting your overall health and avoiding risk of lifestyle diseases, health experts all over the world recommend adding more of whole grains to the diet. It is said that at least half of all the grains one eats must be whole grains. Barley, brown rice, buckwheat, millet, oatmeal, popcorn, whole wheat flour, bread and crackers are some of the ways to incorporate whole grains to your diet. (Also read: National Nutrition Week 2022: Keto to Atkins; 5 diets you must avoid)

Whole grains have an array of benefits from high fibre that helps you feel full and satiated to complex carbs that help in controlling blood sugar levels and also lower risk of heart disease, diabetes, cancer and other health issues.

Nutritionist Lovneet Batra in her recent Instagram post talked about the health benefits of whole grains.

Whole Grains are considered to have low glycaemic index, and therefore help manage blood glucose levels better. Further, it's important to supply the body with the key nutrients needed for managing blood sugar levels. The presence of minerals such as magnesium and chromium, phytochemicals, organic acids and enzyme inhibitors in wholegrain foods along with its high fibre content, all work together in stabilizing sugar levels.

According to studies, intake of whole grain and bran intakes are consistently associated with a 16-30%lower risk of cardiovascular and coronary heart disease. Furthermore, certain compounds in whole grains, such as fiber, vitamin K, and antioxidants, can reduce your risk of stroke.

Whole grains contain compounds called lignans which have a weak hormone-like effect that may help you achieve a better hormonal balance. These grains are also valuable sources of vitamin B6 which is thought to play a useful role in managing hormones and alleviating premenstrual symptoms like bloating, mood swings and period pains.

Inflammation is at the root of many chronic diseases. Whole grain foods have been reported to affect serum levels of inflammatory cytokines. So, consider adding whole grains to your diet every day.

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4 health benefits of adding whole grains to your diet - Hindustan Times


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