Springtime has arrived in our area, which means warmer weather, blooming flowers, green grass, and, for many, seasonal allergies. If you suffer from seasonal allergies, you may want to know if it is safe to exercise outdoors. The short answer is yes, provided you take the right precautions. This is the topic of my Health & Fitness column in the Aiken Standard this week.
You can take supplements that will melt fat away while you sleep!
Claims like these should make you wonder if someone is trying to fool you. Since April Fools’ Day just past, it is worth learning the truth about these common weight loss myths.
Diets don’t work
Considering that most people who lose weight end up gaining it back, this belief is understandable. The fact is that diets do work—that is how people lost weight in the first place! The problem is that many diets simply aren’t sustainable and don’t teach healthy eating habits necessary to keep the weight off. The result is that after the diet ends, a return to old eating patterns leads to gaining the weight back. The solution, of course, is to find a diet that you can stick with even after you have lost weight, one that teaches you how to make healthy choices and adapt your lifestyle.
Exercise doesn’t lead to weight loss
The traditional advice for losing weight is to eat less and exercise more. But some research suggests that exercise itself doesn’t lead to significant weight loss. In fact, exercise alone results in lower weight loss compared to diet only or diet plus exercise. While this is true, concluding that exercise isn’t important is a mistake.
First, even if exercise only leads to a small amount of weight loss (about a half pound per week in my research) it does add up over time and can help someone achieve their weight loss goal more quickly. Second, research involving individuals who have succeeded at long-term weight loss in the National Weight Control Registry shows that exercise is important. It is noteworthy that 94% of these “successful losers” increased their physical activity in order to lose weight and 90% said that they maintain their weight by exercising an average of 60 minutes every day.
You can boost your metabolism and burn fat using supplements
Losing weight really does require making changes to your eating and exercise behaviors. Many of these changes can be difficult, so it is no surprise that people look for shortcuts. And there is no shortcut more appealing than a supplement that will increase your metabolism and burn fat while you sleep.
Keep in mind that there are no dietary supplements that have been shown to be safe and effective for promoting long-term weight loss, despite what the manufacturers claim. In fact, some could even be dangerous. The only way to make a meaningful change in your metabolism is to exercise and significant weight loss simply won’t happen unless you change your diet.
Be especially skeptical when you see words like “flush” and “cleanse,” which are meaningless and have nothing to do with weight loss. There are a few prescription medications and one over-the-counter drug (Orlistat) that has been shown to promote weight loss—but only when combined with a healthy diet and exercise.
Hopefully this advice will help you make healthy decisions and avoid becoming an “April Fool” when it comes to weight loss claims. The good news is that you can start losing weight today by making some simple changes including reducing your portion sizes at meals, choosing water or other calorie-free beverages when you are thirsty, and making it a point to be active every day. These modifications can lead to weight loss now and are exactly the type of changes you need to make to keep the weight off in the long run.
You are probably aware that eating too much sugar is bad for your health. Excessive sugar intake causes hormonal changes and inflammation that can lead to obesity, diabetes, heart disease, and cancer. For decades an emphasis was placed on lowering fat intake, especially saturated fat and cholesterol, to reduce the risk of obesity and heart disease.
Unfortunately, much of this advice was misguided and while fat intake went down, sugar consumption in processed and prepared food increased. This is now seen as a primary cause of the current obesity and diabetes epidemic. The impact of sugar on health and steps you can take to reduce sugar intake are the topic of my Health & Fitness column in the Aiken Standard this week.
Eating a healthy diet is a goal for many people to help them treat or prevent disease, improve exercise performance, or maintain a healthy body weight. If you pay attention to news about food and nutrition you have probably noticed that there is a great deal of controversy about what constitutes a healthy diet. It’s easy to find lists of foods to avoid and things to eat every day. Unfortunately, lists from different sources may not be the same or, worse, a food that is on one “never eat” list is on another “always eat” list.
There is a different approach you could take to plan the foundation for a truly health way to eat. Instead of focusing on what is different, think about what recommendations are shared among most “healthy” diets. Here is some diet advice that almost everyone agrees on. This is the topic of my Health & Fitness column in the Aiken Standard this week.
There is no doubt that the past year has been especially stressful. From very real health and economic concerns to social distancing and working or learning from home, most of us are experiencing a higher level of stress. Much of this is unavoidable but finding ways to reduce the impact stress has on is essential for maintaining our physical and mental health. This is the topic of my Health & Fitness column in the Aiken Standard this week.
Which diet is the best? This is one of the most common questions about nutrition and health, with implications for weight control, chronic disease prevention and treatment, and exercise performance. Unfortunately, this is no simple answer to this question. While there are certain eating patterns and aspects of specific diets that are considered to be beneficial, there is no single diet that has been shown to be the “best.”
As a general rule, healthy eating should be informed by nutrition science, not determined by the latest trends. Many fad diets raise concerns because they restrict or over-emphasize certain foods or nutrients, rely on meal replacements or supplements instead of real food, or are supported by limited evidence.
The Paleo and ketogenic (Atkins) diets are examples of popular diets that are at odds with traditional nutrition recommendations, going against the poor “low-fat” advice we have long been provided. Given the popularity of these low-carbohydrate diets, it is worth exploring the benefits and drawbacks of each to help you decide which is right for you.
We tend to think of bacteria as something to avoid. Germophobes beware, but our bodies are literally covered and filled with bacteria. From our skin to the lining of our GI tract, bacteria are literally part of us. For sure, some bacteria are harmful, but many more play an important role in our health. The balance between the helpful and harmful bacteria seems to be important for health; diseases from eczema to irritable bowel syndrome can result from an imbalance.
The combination of bacteria in our bodies is known as the microbiota, the genes of which are called the microbiome. Researchers study the bacteria themselves (microbiota) and the genes (microbiome) and use both as an indicator of the balance between “good” and “bad” bacteria. This is especially relevant in the large intestine, where there has been much research into the role of gut bacteria on health.
February is American Heart Month, with a focus on encouraging all of us to make heart-healthy choices to reduce cardiovascular disease risk. I thought that sharing some information about the heart, how it works, and how to keep it healthy would be an appropriate way to celebrate. This is also the topic of my Health & Fitness column in the Aiken Standard this week.
Today is Martin Luther King, Jr. Day, a time to celebrate the birthday and reflect on the accomplishments and legacy of Mr. King. It is also a on which people are encouraged to use their day off from work and school to volunteer in their community. Individuals and groups across the country participate in community service, with some making this their first-time volunteer effort and many more continuing a year-round commitment to service.
You can maximize your impact in community service activities by being fit and healthy. To be sure, there are ways that people of physical abilities can contribute, but many service opportunities require a certain level of fitness to participate. And it is certainly more enjoyable to volunteer if you aren’t being pushed to your limits. In fact, some service activities are similar in exertion to many forms of exercise and some may be consistent with maximal exercise. Unfortunately, the common pattern of inactivity and obesity can limit people’s ability to function optimally at school, work, or in leisure-time activities, including community service.This is the topic of my Health & Fitness column in the Aiken Standard this week.
By this time, you are probably working on your New Year’s resolutions. Hopefully, you are on track to meet your goals. Whether they are health-related or not, it is likely that your goals focus on you. But what about the rest of your family? Fortunately, there are a few resolutions that your whole family can make that will help you all move, eat, and sleep better. Here are a few ways your family can make 2021 a happy and healthy year.
Make sure everyone in the family is active every day.
Physical activity is critical for good health for everyone. Beyond that, being active can help you perform better at work and school and make it easier to do things you enjoy in your leisure time. Adults should be active for a minimum of 30 minutes per day. Everything from taking the dog for a walk to a fitness class at the gym counts. For children, the goal is 60 minutes per day through PE class, sports, and play. As a bonus, you can do at least some of the activity together to make activity a family event!
Make healthy eating a family project.
There is a lot of confusion about what makes a healthy diet, but there are a few guidelines almost everyone agrees on. First, eat more fruits and vegetables. At a minimum, eat at least 5 servings each day, but try for twice that. Second, limit added sugars and salt. This is tricky since salt, sugar, and other sweeteners are added to most processed foods. Eating too much sugar is known to contribute to obesity, heart disease, and some cancers, so this is among the smartest nutrition moves you can make. Salt, by itself, isn’t necessarily harmful, but less salt almost always means less processed food and more “real” food. Finally, be mindful of portion sizes. Super-sized servings and second (and third) helpings are the primary reason why people gain weight over time.
Plan to eat at least one meal together each day.
Most experts agree that family dinners are important for promoting good communication and healthy eating habits. Given that our days are busy with work, school, and other activities, eating dinner together every night is unrealistic for many families. So, start with planning at least one family dinner at home each week. This is also a good opportunity to teach children about food and cooking, so it is even better if you prepare the meal together.
Make getting enough sleep a priority.
Many American adults and children don’t get enough sleep. Many American adults and children don’t get enough sleep. Lack of sleep can affect children’s growth, development, and learning. It can also have an impact on an adult’s productivity at work. The effect of chronic stress on health is well-known and we should recognize a lack of sleep as a form of stress. A good goal for adults is 7–9 hours of sleep each night. School-aged children need 8–12 hours, with younger kids requiring more sleep. As difficult as it may be, earlier bedtimes can benefit everyone in the family. Limiting screen time (TV, computer, tablet) before bed can help improve sleep, too.
Obviously, these ideas are easier read than done, especially for busy families. But moving more, eating better, and getting more sleep—especially if it is done together—can help your family enjoy a happier and healthier year.