When Hannah Berryman and her co-workers went for lunch at a popular Mexican restaurant in March, they thought it was a nice way to break up the day. She didn’t expect to end up missing the next three days of work because of violent nausea and stomach pain.
As we age and our metabolisms slow, it’s easy to pack on a few pounds without realizing it. But a new study has found that making consistent changes to your eating habits can lead to big weight-loss results over time.
The study, published in the American Journal of Clinical Nutrition, followed the dietary habits of over 120,000 people for 16 years and found that those who ate foods that had a high glycemic load (which includes refined grains, starches, and sugars) gained more weight than those who ate foods with a low glycemic load (foods such as nuts, dairy, and certain fruits and vegetables). This isn’t surprising or new; other research has shown that going lower on the glycemic index (GI) scale will help you lose weight.
What is interesting in the new study, however, is that other key habits can mean the difference between pounds on the scale. Check out what else the researchers found about weight gain and loss:
•Those who ate more yogurt, seafood, skinless chicken, and nuts lost the most weight; in fact, the more people ate of these foods, the less weight they gained.
•The researchers found, however, no difference in weight gain in those who ate low-fat vs. full-fat dairy.
•Diets with more red and processed meat intake were associated with weight gain, especially when meat was paired with refined grains or starches.
•Eating meat paired with low-GI foods, however, (like vegetables) helped reduce weight gain.
•Eating foods like eggs and cheese along with high-GI foods was linked to weight gain, while eating these foods with low-GI foods led to weight loss.
In general, the researchers found that the best diets for weight loss were high in protein-rich foods like fish, nuts, and yogurt, which helped prevent weight gain. Avoiding refined grains, starches, and sugars further helped, as did replacing red meat consumption with other protein-rich foods like eggs and cheese. It may seem like common sense, but taking the time to fill your plate with lean proteins and vegetables and other low-GI foods will help you lose or maintain weight throughout the years.
By Leta Shy, POPSUGAR Fitness
Accessed on May 20, 2015 from https://www.yahoo.com/health/these-small-changes-to-your-eating-habits-can-lead-118318254638.html
Do you feel as good now as you did at age 40? At age 50?
If the answer is no, read on. You might be able to feel as good as you used to (or even better) by picking up a few new healthy habits. It may seem like more trouble than it's worth to start doing something new. However, even small changes can improve your health. One small change you can make is to add some activity to your daily life. Another is to add more fiber to your diet.
What if I've never been very active? Will starting now really make a difference?
Yes! Physical activity is good for people at any age. Among older adults, falls are a common cause of injury and disability. Physical activity makes your bones and muscles stronger. When your muscles are strong, you're less likely to fall. If you do fall, strong bones are less likely to break.
Regular physical activity is also good for your brain. Studies have shown that people who do simple exercises (for example, walking briskly) on a regular basis are better able to make decisions than people who aren't physically active.
I haven't been physically active in a long time. I'm afraid I'll get hurt when I start.
From diabetes to heart disease, many chronic (ongoing) health problems are improved by even moderate amounts of physical activity. For people who have these conditions, a lack of exercise is a bigger risk than an exercise-related injury.
Talk with your doctor about your plans before you get started. Your muscles will very likely be sore when you first increase your physical activity, but don't consider that a reason to stop. Mild soreness will go away in a few days as you become more used to exercise.
What's the best way to get physically active now?
For most people, walking is one of the easiest activities to do. Experts recommend at least 30 minutes of physical activity on most days of the week, but you don't have to do all 30 minutes at once. Try walking for 15 minutes twice each day or for 10 minutes 3 times each day.
People who have started being physically active later in life say that exercising with a partner is motivation to stick with it. Some suggest starting or joining a walking group with friends or neighbors. Others suggest getting a dog that needs to be walked.
If walking isn't your idea of a good time, try gardening or dancing. Go fishing or swimming. The activity can be both enjoyable and good for you.
What about strength training?
When your muscles are strong, activities like getting out of a chair or holding a door open are much easier. If you decide to lift weights, start with a 1-pound or 5-pound weight. If you don't have weights, you can use a can of soup, a book or a full bottle of water. Keep your weights in the same room as your television and do a few exercises while you watch.
Another way to build muscle is to use a resistance band (also called an exercise band). Resistance bands are flexible and come in different lengths. They are commonly used to strengthen upper arm and leg muscles.
Why should I eat more fiber?
Fiber can improve your health in 3 ways:
Men over 50 years of age should get 30 grams of fiber per day; women over 50 should get 21 grams per day.
I don't want to start eating healthy food. How can I get more fiber without changing my diet completely?
You don't have to change your diet all at once. Try making 1 small change at a time. For example, if you eat 2 slices of white toast for breakfast, replace 1 of them with a slice of whole grain bread. If you drink orange juice every day, eat an orange instead for 3 days of the week. If you prefer salty snacks, try low-fat popcorn instead of potato chips.
Some people find it helpful to focus on adding a single high-fiber food (see the box below) at each meal or snack time.
Foods rich in fiber
Fruits and vegetables are a great healthy addition to your diet. Not only are they high in fiber, but they are also high in other vitamins and minerals.
I often have a hard time sticking with something, even when I know it's a good thing to do.
How active you are and what you eat are habits. Adopting healthy habits can be tough at first. But by starting small and rewarding yourself for each step you take, you can make a difference in how good you feel. You may find it easier to be more physically active and eat more fiber if you think of every day and every meal as a chance to do something good for yourself.
Written by familydoctor.org editorial staff
by Tim Ingram
All cells need nutrients to grow. So including brain foods in your diet gives your brain the building blocks it needs. More neurons and connections in your brain equals a stronger memory and a mind that simply works better.
1. Healthy Fats: Build Your Brain
The most important of the fats to supplement are the Omega-3 fatty acids. As your brain repairs itself and grows new neurons, it needs an abundant supply of Omega-3s.
The best sources of Omega-3 fats include cold-water fish such as salmon and albacore tuna. Other foods high in Omega-3 are flax seed, canola and olive oils, walnuts, almonds and wheat germ.
2. Antioxidants: Protect Your Brain
Antioxidants help counteract the effects of free radicals which attack and break down our brain cells.
Good sources of antioxidants include tea (especially green tea), blueberries and other berries, red grapes, tomatoes, broccoli, garlic, spinach, carrots, whole grains, and soy.
3. High-Tyrosine Proteins: Spark Your Brain
Your brain includes important chemicals called "neurotransmitters." Neurotransmitters are the messengers that carry brain signals from one neuron to the next. Some components of neurotransmitters, such as tryptophan, can't be made within the body but must be consumed directly from your diet. Others, such as tyrosine, can be made by the body but require the right foods in your diet.
The best neurotransmitter-building foods for boosting alertness, energy, and concentration include seafood, meat, eggs, soy and dairy products. Eat the low-fat, low salt varieties.
4. Water: Hydrate Your Brain
As you probably know, most of your body is water. Being even slightly dehydrated decreases your mental energy and can impair your memory.
The minimum recommended water intake is 8 glasses a day.
5. Vitamins & Minerals: Brain Building Blocks
Certain vitamins and minerals are also important building blocks for your brain. The most important for brain function are Vitamins C, B12, and B6. Some important minerals for brain building include Iron (especially for women) and Calcium. Deficiencies of either of these have been shown to impair learning.
An easy way to get your most important vitamins and minerals is to simply take a multivitamin each day.
Make sure you always take your vitamins with food and not on an empty stomach. Not only will you avoid a stomach ache, but vitamins and minerals need to combine with food in your digestive system or they will be to a large degree wasted. It is also recommended that you purchase high quality supplements; they have much better absorption than the typical “grocery store” supplements.
6. Fiber: Regulate Your Fuel Supply
Fiber is a surprising brain aid, but an important one. That is because fiber helps slow the absorption of sugar from your diet. Your brain operates 100% on sugar. But sugar must be delivered in a very steady stream and in the proper amount or your brain gets overwhelmed. Eating enough fiber slows your digestion and results in the sugar in your food being delivered into your bloodstream gradually.
Foods containing healthy amounts of fiber include dried fruits (such as raisins, dates, prunes, and apricots), vegetables (such as green peas, broccoli, and spinach), peas and beans (such as black-eyed peas, lima beans, and kidney beans), nuts and seeds (such as flaxseed and almonds), whole fruit (such as apples with the skin, oranges, avocados, kiwi, and pears), and whole wheat grains (such as barley, brown rice, and the various whole wheat pastas and cereals).
So there you have it. To keep your brain healthy and your memory at its best, simply start eating foods from all of these groups on a regular basis.
Slowly replace the high-sugar, high-fat foods in your diet with these healthy brain foods. Drink plenty of fresh, clean water. Consider supplements of vitamins, fish oil and perhaps a fiber supplement as well. Not only will your brain and memory benefit, but your body will, too. I guarantee you will notice a difference!
At Inland Home Health Providers, we believe that everyone should be informed about events that could impact their health. That is why we have created this blog. It provides the most up-to-date information on events and new studies on day-to-day health issues. By being better informed, you can be better equipped to maintain your health.