Modest Weight Loss in Women Benefits Heart
Women who had the highest levels of risk at the start of the study benefitted the most from modest weight loss. “It is challenging to lose weight, but if women commit to losing 10 percent of their body weight and sustain that over time, it can have a large impact on overall risk factors associated with heart disease and diabetes ,” Cynthia A. Thomson from the University of Arizona Canyon Ranch Center for Prevention and Health Promotion in Tucson , said. Thomson said their study revealed the need for healthcare providers to provide women with longer-term support for weight control.
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In a study published in the European Journal of Neuroscience, for example, participants who skipped breakfast were hungrier and more likely to indulge in fattening foods later in the day. Instead: Eat a protein-packed breakfast every morning. Eating a filling breakfast lessens the chances of bingeing on junk later in the day, says Zuckerbrot. “Pair lean proteins with high fiber, complex carbs — think a veggie omelet with a slice of whole-wheat toast or Greek yogurt with fruit and a tablespoon of nuts — to keep hunger at bay and ward off craving all day long.” 9. “I won’t eat after 9 p.m.” “There is no rule of thumb on what time to stop eating,” says Zuckerbrot. “The body stores any calories that aren’t used for energy regardless of the time those calories are eaten.” Instead: Sleep at least seven hours a night. People who skimp on sleep are more susceptible to weight gain, according to a University of Pennsylvania study published in the journal Sleep.
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Melatonin May Aid Weight Loss
“Mean total cholesterol and non-HDL cholesterol were reduced regardless of the amount of weight lost,” wrote Cynthia A. Thomson, PhD, RD, of the University of Arizona and her co-authors in the Journal of the American Heart Association. “Generally, the higher the baseline biomarker values, the greater was the reduction with weight loss,” the authors said. Step-test performance, a secondary outcome, also improved in women who lost 10% of their starting garcinia cambogia side effects body weight, though this change was not associated with a change in cardiometabolic risk factors.
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The good news is there are ways to stimulate the body’s own natural production of melatonin without drugs or supplements. These strategies are also, not surprisingly, part of the foundation for a good night’s sleep: Avoid nighttime exposure to light. Melatonin levels rise in the body after dark, and fall back during daylight hours. Artificial light in the evening hours can delay melatonin release and disrupt sleep-wake cycles. Keep electronics — including computers and television — out of the bedroom. Make sure your bedroom is dark and protected from outside lights. Give yourself an hour or so before bed away from brightly lit digital screens, to allow your body to respond to the evening’s darkness.
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