Aspirin - benefits and risks

 Many people take a low dose of aspirin every day to lower their risk of a further heart attack or stroke, or if they have a high risk of either.

While the anticipated benefit is a lower chance of vascular disease, taking daily aspirin is not without danger: for instance it raises the risk of internal bleeding. Hence the important need to discuss beforehand with the doctor, “In my case, doc, should I be taking daily aspirin?“

But this week, the publication of three studies in The Lancet, has added a new benefit to the equation: cancer prevention, and stirred up the pros and cons debate.

In those studies, Professor Peter Rothwell of Oxford University in the UK, a world expert on aspirin, and colleagues, confirm that for people in middle age, a daily dose of aspirin can cut the risk of developing several cancers, with effects starting after only two to three years rather than the ten or so previously thought.

Moreover, they propose that treatment with daily aspirin may also prevent an existing, localized cancer from spreading to other parts of the body, which Rothwell says is just as important to know about, since that’s when cancer becomes deadly.

If you follow their reasoning, we appear to have reached a crucial point in the debate: on the one hand we have the benefit that aspirin can reduce cancer, stroke and heart attacks, which are much more likely to lead to disability or death, and on the other, we have the risk of internal bleeding, which is less harmful than those diseases.

Such arguments cause more people, even those presently enjoying good health, to ask the question: “Should I be taking aspirin every day?“

But, although Rothwell and colleagues present compelling evidence, despite some limitations, their papers do not necessarily furnish a clear answer to that question.

Nevertheless, the balance of the pros and cons may alter in the light of their evidence, because not only does low dose aspirin therapy appear to increase the pros, it may also reduce the cons, in that the researchers found the risk of internal bleeding reduced with time.

Plus, the new studies also raise a thorny public health question, similar to that surrounding cholesterol-busters, should health authorities consider recommending routine use of aspirin for cancer prevention?

This was the subject of a commentary published in the same issue of the The Lancet. Here, Andrew T Chan and Nancy R Cook of Brigham and Women’s Hospital, Harvard Medical School, Boston, suggest that on balance, we are not ready to recommend aspirin for cancer prevention.

One reason is that the Rothwell studies did not include data from the largest randomized trials in primary prevention, the Women’s Health Study (WHS), and the Physicians’ Health Study (PHS), where subjects took aspirin every other day.

“Also, despite a convincing case that the vascular and anticancer benefits of aspirin outweigh the harms of major extracranial bleeding, these analyses do not account for less serious adverse effects on quality of life, such as less severe bleeding,” they add.

However, Chan and Cook acknowledge that as we await results of additional trials, and the longer term follow up of the WHS and PHS, the Rothwell studies do move us a “step closer to broadening recommendations for aspirin use”.

At the very least, it means future evidence-based guidelines cannot ignore the use of aspirin for prevention of vascular disease in isolation from cancer prevention, they conclude.

Other authorities have also been quick to respond to the new studies. In the UK, the NHS’s answer to the question “Should I start taking aspirin?” is:

    “Overall, aspirin is a highly effective medical treatment when used appropriately, but it is not yet a drug that should be taken unsupervised on a daily basis, even at low doses.”

They, like Chan and Cook, say that while the Rothwell studies “provide compelling evidence, taking aspirin is not yet recommended to prevent cancer and people should not start taking it daily as a precautionary measure.”

For healthy people considering taking daily aspirin, they have this message:

    “Given that the potential risks could outweigh any benefits, it is not currently advised that healthy people with no risk factors for cardiovascular disease take aspirin to prevent possible cardiovascular events such as heart attack and stroke.”

They also say the evidence for taking aspirin purely to prevent cancer or to treat it is “even less substantial than for blood thinning”, and urge “we cannot be sure that the potential benefits are not outweighed by the known risks”.

The reason aspirin is prescribed in a small daily dose as a means to lower the risk of heart attack or stroke, is because of the effect it has on the clotting action of platelets in the bloodstream.

When we bleed, platelets in the blood build up at the site of the wound, forming a plug that stops further blood loss.

But this clotting can also happen inside blood vessels, such as when a fatty deposit in a narrow artery bursts. At the site of the burst, blood platelets clump into a clot that can block the artery and stop blood flow to the brain or heart, resulting in a stroke or heart attack.

Aspirin reduces the ability of the platelets to clump, thereby lowering the risk of having a heart attack or stroke.

In the UK, for example, aspirin is prescribed as a blood-thinner to reduce the risk of clots. The treatment comprises a small daily dose, often around 75mg (a typical aspirin painkilling tablet has about 300mg of aspirin).

But the downside to this anti-clotting benefit, is that aspirin can also cause serious harm, the best known of these being the small but important increased risk of stomach irritation and bleeding.

And, ironically, while daily aspirin can help prevent a clot-related (ischemic) stroke, it may actually increase the risk of a bleeding (hemorrhagic) stroke.

Although aspirin’s risk-reduction benefits are different between men and women (and among women, it also depends on age), the risk of bleeding with daily aspirin is about the same in both sexes.

The risk of bleeding also tends to be higher in older people, those with a history of stomach ulcers, and people already taking medication or who have conditions that increase the risk of bleeding.

Daily aspirin use also increases the risk of developing a stomach ulcer. And, for anyone with a bleeding ulcer, taking aspirin will cause it to bleed more, perhaps to a life-threatening extent, say experts at the Mayo Clinic in the US.

People with asthma can also experience breathing problems with aspirin.

Other side effects of taking aspirin include nausea and indigestion, ringing in the ears (tinnitus) and hearing loss. And some people can have an allergic reaction.

Recent developments on aspirin from MNT news

How can aspirin help to cure cancer?

A recent study, published in the journal Cell, suggests that aspirin could be effective in boosting the immune system in patients suffering from breast, skin and bowel cancer.

Aspirin may double survival for cancer patients

Aspirin may double the chances of survival for patients with gastrointestinal cancers, according to the results of a new study recently presented at the 2015 European Cancer Congress in Vienna, Austria.

Daily aspirin could increase chance of pregnancy

Taking low-dose aspirin daily could help women become pregnant, particularly those who have previously miscarried. This is according to new research presented at the American Society of Reproductive Medicine Annual Meeting in Baltimore, MD.

Aspirin benefits reaffirmed for CVD and colorectal cancer

For some patients, it is worth risking the adverse effects of a regular aspirin dose in order to reduce the chance of cardiovascular disease and colorectal cancer, says research published in the Annals of Internal Medicine.

Aspirin may prolong survival for cancer patients by up to a fifth

It has been hailed a “wonder drug” because of its numerous health benefits, and now, a new study provides further evidence that aspirin may help in the fight against cancer.

Aspirin recommendations

Before you take aspirin, even as a pain reliever, experts generally recommend that you talk to your doctor or pharmacist if you are pregnant, trying to conceive or are breastfeeding.

The same goes for people with a blood disorder, a stomach ulcer, who suffer from asthma, have high blood pressure, kidney or liver problems, or have allergic reactions to any drugs.

It is also important to tell your doctor what other medications or supplements you are taking. Even if you take aspirin with ibuprofen, it reduces the benefits of the aspirin. And taking aspirin with other anti-clotting agents, such as warfarin, could also greatly increase your risk of bleeding.

If you are on daily aspirin and need surgery or dental work, it is important you tell your surgeon or dentist what dose you are on, so they can minimize the risk of excessive bleeding during the procedure.

The US Food and Drug Administration (FDA) also warns those who take aspirin regularly to limit their alcohol intake, because that can have an additional blood-thinning effect, and raises the risk of upset stomach.

The Mayo Clinic suggest if you are on daily aspirin, you should limit your alcohol consumption to one drink or less per day if you are a woman, or two drink or less if you are a man.

Another point they make, is that stopping daily aspirin therapy may be unsafe: there is a rebound effect that can trigger a blood clot and cause a heart attack or stroke. It is important to talk with your doctor first before you make any changes or stop your daily dose.

Aspirin should not be given to children under 16 because of the risk of triggering a rare but dangerous condition known as Reyes syndrome, which is why in the UK it has been removed as an ingredient from all child and baby medicines.

Many experts would also advise those thinking about taking daily aspirin as a way to cut cancer risk, to consider there are many other, less harmful lifestyle changes that can also make a difference: such as giving up smoking, following a healthy diet, limiting alcohol intake, keeping to a normal weight, and taking regular exercise.

Build muscle - tips

 Healthy and strong muscles are essential for proper body functioning. Also, some people may want to achieve a physical appearance that is enhanced by muscle development.

Skeletal muscles are composed of contracting muscle fibers that make movement possible. Muscle contraction also plays a role in how a person sits and stands – in other words, their posture. Similarly, muscles affect joint stability, heat production, and maintenance of body temperature.

Interestingly, skeletal muscles are not just muscles but organs as well. They contain many components including muscle fibers, connective, nerve, and blood or vascular tissues.

Muscles vary in size from the large ones in the back and thigh to much smaller muscles in parts of the body such as the middle ear.

Fast facts on how long it takes to build muscle:

    Muscle growth from resistance training exercises depends on several factors and can take weeks or months.

    When starting any exercise program, it is essential to speak to a doctor about past or current injuries and other health considerations.

    Deciding the best way to build muscle depends on a person’s goals.

How long does it take to build muscle?

A common question when a person starts exercising is how long does it take to build muscle, and the answer can be a complex one.

As we age, muscle mass and strength decrease – especially in men, who are noted to lose muscle mass at a faster rate than women of the same age.

That said, the more muscle that is present when starting an exercise programme, the more changes will be seen during training.

Muscle response to resistance training is different in men and women for many reasons. Factors may include body size, composition, and different hormones.

One study that compared muscle strength in men and women showed that not only do women have shorter muscle fibers, which account for a decrease in strength, but strength differences may also be due to lean tissue distribution.

What is the best way to build muscle?

Incorporating strength training into a person’s workout is a great way to build muscle tone, strength, and overall fitness levels.

Strength training involves using weights, although this does not have to mean dumbbells, squat racks, or machines.

Strength training can be done using a person’s own body weight or with resistance bands, for example.

Some common strength training methods include:

    body weight exercises, such as push-ups, pull-ups, squats, and lunges

    resistance band exercises

    weights that can include dumbbells, kettle balls, cans, or water jugs

    weight machines, such as those used in a gym or home gym

Typically, it is recommended that strength training is done at least 2 days a week and includes all major muscle groups of the body. These major muscle groups include those in the arms, legs, back, and chest.

An individual should be careful not to overdo it with the weights they use to avoid unnecessary injury. It is important to gradually increase the amount and type of weight used to build strength.

It is recommended that 8 to 10 strength training exercises are done 2 or more days a week. These should be completed in groups of 8 to 12 repetitions using the 2 to 3 sets principle. This means that a person repeats the movement of each exercise 8 to 12 times and then again 2 to 3 times.

As the body increases its strength, a person may find it easy to complete the 8 to 12 repetitions using the same weight.

Some in the fitness world say that an individual can progress to heavier weights once they are able to complete more than 12 repetitions using the same weight.

What is the role of diet in building muscle?

While exercising is great for building muscle and strength, diet is an essential factor in muscle growth and development.

Certain macronutrients and micronutrients play a critical role in muscle development and strength.

Macronutrients

Macronutrients consist of proteins, carbohydrates, and fats and are essential for proper body function.

Protein is vital for the body to function normally. Proteins including meat, dairy, other animal products, nuts, grains, and beans are necessary for bone, skin, organ, hormone, enzyme, antibody, and neurotransmitter function. Proteins that a person consumes are broken down into vital amino acids.

Carbohydrates are the body’s energy source and are divided into simple or complex carbs.

Simple carbs break down very quickly, while complex carbs take longer to digest. Sources of carbohydrates include fruits, vegetables, and grains and should account for 40 to 60 percent of a person’s daily calorie intake.

Fats should account for around 20 to 30 percent of daily calorie intake. Common dietary sources of fats include:

    avocado

    butter or ghee

    coconut oil

    extra virgin olive oil

    omega-3s from fish sources

    nuts

    seeds

    eggs

    MCT (medium-chain triglycerides) oil

    full-fat dairy and chocolate.

Micronutrients

Vitamins and minerals make up the category known as micronutrients. These are vital for processing the above macronutrients.

Micronutrients include water-soluble B-complex vitamins and vitamin C, and fat-soluble vitamins K, A, D, and E.

Additionally, for those wanting to build muscle, minerals, such as calcium, phosphorous, iron, and zinc are necessary, as well as electrolytes, including sodium, potassium, and magnesium for all athletes.

It is important to speak with a nutritionist or doctor before starting any supplement program to be sure certain vitamins and minerals are safe to consume.

What is the role of cardio in building muscle?

Aerobic or cardiovascular exercise is an essential part of heart health and metabolism, and this can be beneficial for muscle growth. This especially true in those who lead sedentary lifestyles.

Aerobic activities offer the most benefit for muscle growth when they are done for 30 to 45 minutes a day 4 to 5 times per week. People should speak with their doctor about the safe range for their heart rate during aerobic exercises.

Why is rest important?

After strength exercises, it is recommended that the muscle group be given a time of rest for recovery. Each muscle group should have 1 to 2 days of rest following resistance training, and it is not advised to work the same muscle group 2 days in a row.

A person should get to know their body and listen to its cues. If they are in pain, they should take a longer rest to allow the muscles to recover.

If someone is experiencing an abnormal amount or type of pain, they should speak with a trainer to be sure they are using proper form when doing their exercises, or a doctor if an injury needs assessing.

Takeaway

Building healthy muscles is vital for good body function and strength. Although it may take weeks or months to notice muscle growth, consistent workouts with resistance training, aerobic activity, and a healthful diet should maximize results.

A personal trainer may be able to offer insight into beneficial exercise methods and form, as well as interval and intensity of training programs tailored to individual needs.

As always, people should speak to a doctor before starting any new exercise or diet program, to make sure it is the right choice to achieve the results they want.

The best foods for healthy eyes

 People often believe that failing eyesight is an inevitable result of aging or eye strain. In truth, a healthy lifestyle can significantly reduce the risk of eye health problems.

The Age-Related Eye Disease Study (AREDS), published in 2001, found that certain nutrients — zinc, copper, vitamin C, vitamin E, and beta carotene — may reduce the risk of age-related decline in eye health by 25 percent.

This study was updated in 2013 to test different versions of the original formula. The variations included omega-3 fatty acids, zeaxanthin, lutein, and beta carotene; the study found that certain combinations may work better than others.

Further studies agree that omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin are vital for eye health.

In this article, we look at the evidence for 10 nutrient-rich foods to boost eye health. We also discuss other tips for healthy eyes and eye health warning signs.

Ten best foods for eye health

Organizations such as the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO) continue to recommend nutrients for eye health based on the AREDS reports.

The AREDS reports support the following 10 nutrient-rich foods:

1. Fish

Many fish are rich sources of omega-3 fatty acids.

Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:

    tuna

    salmon

    trout

    mackerel

    sardines

    anchovies

    herring

Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.

2. Nuts and legumes

Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.

Nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include:

    walnuts

    Brazil nuts

    cashews

    peanuts

    lentils

3. Seeds

Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.

Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include:

    chia seeds

    flax seeds

    hemp seeds

4. Citrus fruits

Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.

Vitamin C-rich citrus fruits include:

    lemons

    oranges

    grapefruits

5. Leafy green vegetables

Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.

Well-known leafy greens include:

    spinach

    kale

    collards

6. Carrots

Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.

Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.

Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.

7. Sweet potatoes

Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

8. Beef

Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration.

The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina.

Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.

9. Eggs

Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.

10. Water

It may come as no surprise that a fluid essential to life is also vital to eye health.

Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

Recommended daily intake

The current daily recommendations for healthy eye nutrients, as suggested by the AAO to slow the progression of eye disease, are:

    500 milligrams (mg) of vitamin C

    400 international units of vitamin E

    10 mg lutein

    2 mg zeaxanthin

    80 mg of zinc oxide

    2 mg of copper oxide

Other eye health tips

According to the AAO, the following strategies can help to ensure healthy eyes:

    wearing sunglasses outside, since excessive sun exposure can cause cataracts. A range of sunglasses is available for purchase online.

    stopping smoking

    getting regular eye exams, particularly if there is a family history of eye disease

    wearing eye protection when working with possible eye irritants or dangerous chemicals

    washing hands before applying contacts

    wearing contacts only for the period recommended by the doctor or manufacturer

    protecting eyes from computer-related eye strain by looking away every 20 minutes at something 20 feet away, for 20 seconds

Diabetes is a leading cause of blindness. People with diabetes should carefully monitor blood sugar levels, take medications exactly as prescribed by their doctor, and manage carbohydrate intake while focusing on eating low-moderate glycemic index (GI) foods.

Early treatment for eye health problems can prevent them from getting worse. So people who notice changes in their vision should schedule a comprehensive eye exam with an optometrist or ophthalmologist.

Warning signs for eye health

Possible symptoms that a person may be experiencing vision trouble include:

    frequent changes in visual clarity

    seeing distorted images

    seeing floaters or flashes in the field of vision

    reduced peripheral vision

Summary

Eating a varied diet that includes lots of fruits, vegetables, and lean proteins is enough to ensure most people get the right nutrients for eye health.

People who cannot get these nutrients from their diet should ask an eye doctor about eye health supplements.

People with vision problems or those with very restrictive diets should talk to an eye health provider about the right foods to eat.

The Some Most Weight Loss Friendly Foods

 Not all calories are created equal.

Different foods go through different metabolic pathways in your body.

They can have vastly different effects on your hunger, hormones and the number of calories you burn.

Here are the some most weight-loss-friendly foods on earth that are supported by science.

1. Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.

Although a high intake of eggs raises the levels of “bad” LDL-cholesterol in some people, they are one of the best foods to eat if you need to lose weight. They are high in protein and fat, and are very satiating.(1Trusted Source, 2Trusted Source).

One study in 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness (satiety) and made participants eat less for the next 36 hours (3Trusted Source).

Another eight-week study found that eggs for breakfast increased weight loss on a calorie restricted diet, compared to bagels (4Trusted Source).

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.

Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.

2. Leafy Greens

Leafy greens include kale, spinach, collards, swiss chards and a few others.

They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall (5Trusted Source).

Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies (6Trusted Source).

Leafy greens are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.

3. Salmon

Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high-quality protein, healthy fats and various important nutrients.

Fish — and seafood in general — may also supply a significant amount of iodine.

This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally (7Trusted Source).

Studies show that a significant number of people don’t fill their iodine needs (8Trusted Source).

Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease (9Trusted Source, 10Trusted Source).

Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.

Salmon is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.

4. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.

Like other vegetables, they’re high in fiber and tend to be incredibly filling.

What’s more, these types of veggies generally contain decent amounts of protein.

They’re not nearly as high in protein as animal foods or legumes but still high compared to most vegetables.

A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.

They’re also highly nutritious and contain cancer-fighting substances (11Trusted Source).

Cruciferous vegetables are low in calories but high in fiber and nutrients. Adding them to your diet is not only an excellent weight loss strategy but may also improve your overall health.

5. Lean Beef and Chicken Breast

Meat has been unfairly demonized.

It has been blamed for various health problems despite a lack of good evidence to back up these negative claims.

Though processed meat is unhealthy, studies show that unprocessed red meat does not raise the risk of heart disease or diabetes (12Trusted Source, 13Trusted Source).

According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women (14Trusted Source, 15Trusted Source).

The truth is, meat is a weight-loss-friendly food because it’s high in protein.

Protein is by far the most filling nutrient, and eating a high-protein diet can make you burn up to 80–100 more calories per day (16Trusted Source, 17Trusted Source, 18Trusted Source).

Studies have shown that increasing your protein intake to 25–% of daily calories can cut cravings by 60%, reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week (19Trusted Source, 20Trusted Source).

If you’re on a low-carb diet, feel free to eat fatty meats. However, if you’re on a moderate- to high-carbohydrate diet, choosing lean meats may be more appropriate.

Eating unprocessed lean meat is an excellent way to increase your protein intake. Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat.

6. Boiled Potatoes

White potatoes seem to have fallen out of favor for some reason.

However, they have several properties that make them a perfect food — both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time.

They’re particularly high in potassium, a nutrient that most people don’t get enough of and that plays an important role in blood pressure control.

On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested (21Trusted Source).

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods.

If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss (22).

Sweet potatoes, turnips and other root vegetables are also excellent.

Boiled potatoes are among the most filling foods. They’re particularly good at reducing your appetite, potentially suppressing your food intake later in the day.

7. Tuna

Tuna is another low-calorie, high-protein food.

It’s lean fish, meaning it’s low in fat.

Tuna is popular among bodybuilders and fitness models who’re on a cut, as it’s a great way to increase protein intake while keeping total calories and fat low.

If you’re trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.

Tuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbs or fat, with protein is an effective weight loss strategy on a calorie-restricted diet.

8. Beans and Legumes

Some beans and other legumes can be beneficial for weight loss.

This includes lentils, black beans, kidney beans and some others.

These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.

They also tend to contain some resistant starch.

The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it’s important to prepare them properly.

Beans and legumes are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.

9. Soups

As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.

Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.

But you can also just add water to your food, making a soup.

Some studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories (23Trusted Source, 24Trusted Source).

Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.

Soups can be an effective part of a weight loss diet. Their high water content makes them very filling. However, try to avoid creamy or oily soups.

10. Cottage Cheese

Dairy products tend to be high in protein.

One of the best ones is cottage cheese, which — calorie for calorie — is mostly protein with very few carbs and little fat.

Eating cottage cheese is a great way to boost your protein intake. It’s also very satiating, making you feel full with a relatively low number of calories.

Dairy products are also high in calcium, which may aid fat burning (25Trusted Source).

Other low-fat, high-protein dairy products include Greek yogurt and skyr.

Eating lean dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your calorie intake.

11. Avocados

Avocados are a unique fruit.

While most fruits are high in carbs, avocados are loaded with healthy fats.

They’re particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.

Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think.

What’s more, they’re a perfect addition to vegetable salads, as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables 2.6- to 15-fold (25Trusted Source).

They also contain many important nutrients, including fiber and potassium.

Avocados are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.

12. Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community.

It’s often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it.

Several human-based studies suggest that apple cider vinegar can be useful for weight loss.

Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day (26Trusted Source, 27Trusted Source).

One 12-week study in obese individuals also showed that 15 or 30 ml of vinegar per day caused weight loss of 2.6–3.7 pounds, or 1.2–1.7 kilograms (28Trusted Source).

Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term (29Trusted Source, 30Trusted Source).

You can find multiple varieties of apple cider vinegar on Amazon.

Adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss.

13. Nuts

Despite being high in fat, nuts are not as fattening as you would expect.

They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.

Studies have shown that eating nuts can improve metabolic health and even promote weight loss (31Trusted Source, 32Trusted Source).

What’s more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don’t (33Trusted Source).

Just make sure not to go overboard, as they’re still fairly high in calories. If you tend to binge and eat massive amounts of nuts, it may be best to avoid them.

Nuts can make a healthy addition to an effective weight loss diet when consumed in moderation.

14. Whole Grains

Though cereal grains have received a bad reputation in recent years, some types are definitely healthy.

This includes some whole grains that are loaded with fiber and contain a decent amount of protein.

Notable examples include oats, brown rice and quinoa.

Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health (34Trusted Source, 35Trusted Source).

Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward (36Trusted Source).

Keep in mind that refined grains are not a healthy choice, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.

If you’re on a very low-carb diet, you’ll want to avoid grains, as they’re high in carbs.

But there’s otherwise nothing wrong with eating whole grains if you can tolerate them.

You should avoid refined grains if you’re trying to lose weight. Choose whole grains instead — they’re much higher in fiber and other nutrients.

15. Chili Pepper

Eating chili peppers may be useful on a weight loss diet.

They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies (37Trusted Source, 38Trusted Source, 39Trusted Source).

This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers (40Trusted Source).

However, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up (40Trusted Source).

Eating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning. However, tolerance seems to build up in those who eat chili regularly.

16. Fruit

Most health experts agree that fruit is healthy.

Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t (41, 42Trusted Source).

Of course, correlation does not equal causation, so these studies don’t prove anything. However, fruits do have properties that make them weight-loss-friendly.

Even though they contain natural sugar, they have a low energy density and take a while to chew. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.

The only people who may want to avoid or minimize fruit are those on a very low-carb, ketogenic diet or have an intolerance.

For most fruits can be an effective and delicious addition to a weight loss diet.

Though fruits contain some sugar, you can easily include them on a weight loss diet. They’re high in fiber, antioxidants and various nutrients that slow the rise of blood sugar after meals.

17. Grapefruit

One fruit that deserves to be highlighted is grapefruit. Its effects on weight control have been studied directly.

In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg) (43Trusted Source).

The grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.

Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

Studies indicate that grapefruit may suppress appetite and reduce calorie intake when eaten before meals. It’s worth a try if you’re want to lose weight.

18. Chia Seeds

Chia seeds are among the most nutritious foods on the planet.

They contain 12 grams of carbohydrates per ounce (28 grams), which is pretty high, but 11 of these grams are fiber.

This makes chia seeds a low-carb-friendly food and one of the best sources of fiber in the world (44).

Because of its high fiber content, chia seeds can absorb up to 11–12 times their weight in water, turning gel-like and expanding in your stomach (45).

Though some studies have shown that chia seeds can help reduce appetite, they did not find a statistically significant effect on weight loss (46Trusted Source, 47).

However, given their nutrient composition, it makes sense that chia seeds could be a useful part of your weight loss diet.

Chia seeds are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.

19. Coconut Oil

Not all fats are created equal.

Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs).

These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned (48Trusted Source, 49Trusted Source).

What’s more, two studies — one in women and the other in men — showed that coconut oil reduced amounts of belly fat (50Trusted Source, 51Trusted Source).

Of course, coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea.

It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil.

However, studies show that coconut oil is less satiating than MCT oil — a supplement that contains much higher numbers of medium-chain triglycerides (52Trusted Source).

Extra virgin olive oil is worth mentioning here, as it’s probably one of the healthiest fats on the planet.

Coconut oil contains medium-chain triglycerides (MCTs) that may increase satiety after meals. MCT oil supplements are even more effective.

20. Full-Fat Yogurt

Yogurt is another excellent dairy food.

Certain types of yogurt contain probiotic bacteria that can improve the function of your gut.

Having a healthy gut may help protect against inflammation and leptin resistance, which is one of the main hormonal drivers of obesity.

Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.

Also, consider choosing full-fat yogurt. Studies show that full-fat dairy — but not low-fat — is associated with a reduced risk of obesity and type 2 diabetes over time (53).

Low-fat yogurt is usually loaded with sugar, so it’s best to avoid it.

Probiotic yogurt can increase your digestive health. Consider adding it to your weight loss diet but make sure to avoid products that contain added sugar.

It’s easy to find healthy foods to include on a weight loss diet.

These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes.

Several processed foods, such as probiotic yogurt, extra-virgin olive oil and oatmeal are also excellent choices.

Along with moderation and regular exercise, eating these nutritious foods should pave your way to success and a healthier life.

Tips on how to work out if feeling sore

 Exercise is great for overall health and fitness, but it can sometimes lead to a person feeling sore. This soreness may appear during the workout, or it may come on a day or two afterward.

Generally, soreness due to exercising is not a cause for concern, and people can often continue to do physical activity.

In this article, we look at why exercise results in soreness and offer some tips on working out while feeling sore.

People should not let muscle soreness put them off exercise. It is worth noting that the effects of both EIH and DOMS fade as the body becomes more accustomed to working out.

In the meantime, people can try the following tips for preventing and alleviating muscle soreness. These should help make it possible for people to continue their regular workout routine.

Working out with EIH

A buildup of lactic acid in the muscles is harmless, but it can cause pain, cramps, or soreness during a workout.

Tips for preventing lactic acid buildup include:

    drinking plenty of water

    taking deep breaths

    dropping the intensity of the workout when soreness sets in

    stretching after a workout

After a while, the body will break down and dispose of any excess lactic acid. The muscle pain will then go away.

Working out with DOMS

Sometimes, muscle soreness makes a particular activity difficult or painful. If this is the case, a person should avoid that activity for a few days until their symptoms ease. Meanwhile, they can try exercising a different part of the body.

People can use at-home treatments to ease the symptoms of DOMS. The American College of Sports Science provide the following recommendations for reducing muscle pain and inflammation:

    applying ice packs to the affected muscles

    massaging the affected muscles

    taking pain relief medications, such as ibuprofen

In addition, the following tips can help people prevent DOMS:

    When embarking on a new exercise program, start slowly and build the intensity up gradually.

    Do not repeat the same activity or exercise every day. Allow the muscles time to recover.

    Warm up the muscles before starting a workout.

    Stretch off after a workout to help prepare the muscles for future workout sessions.

Pain during a workout

Pain during a workout is usually due to a buildup of lactic acid in the muscles.

Under normal circumstances, the body relies on oxygen from the blood to break down glucose, which it uses as energy. During exercise, the amount of oxygen circulating in the blood drops. To compensate, the body begins producing lactic acid, which it uses as an alternative source of energy.

Exercise-induced hyperlactatemia (EIH) refers to an excess of lactic acid in the blood as a result of exercise. EIH can cause the following symptoms during or after exercise:

    muscle fatigue

    muscle soreness

    a burning sensation in the muscles

    muscle cramps

    nausea

Although it can cause discomfort, people do not need to worry about EIH. Once the liver has broken down the excess lactic acid, the body then disposes of it, and the symptoms disappear.

Pain after a workout

Pain after a workout is usually due to delayed onset muscle soreness (DOMS). The following factors may increase a person’s likelihood of developing DOMS:

    starting a new exercise program

    changing a workout routine

    increasing the duration or intensity of regular workout sessions

    performing any type of physical activity to which the body is unused

Most experts believe that DOMS occurs as a result of microscopic damage to muscle tissues. This damage develops during exercise. According to experts, muscle soreness following exercise may be a side effect of the muscle tissue healing.

DOMS may involve additional symptoms, such as muscle stiffness and swelling.

The types of exercise most likely to result in DOMS are:

    strength training exercises

    jogging

    walking downhill

    step aerobics

    jumping

DOMS does not require any medical treatment. The soreness will go away by itself within a few days.

Benefits: Is muscle soreness a good thing?

Muscle soreness, whether it occurs before or after a workout, is perfectly normal. It will get better as the person gets more used to exercise or their new routine.

Lactic acid allows the body to carry on making energy when strenuous exercise causes blood oxygen levels to drop.

DOMS is a side effect of the muscle healing process. As the body repairs the microscopic tears in the muscle, the tissue becomes stronger than it was before.

Risks

EIH is not dangerous.

The symptoms will go away on their own as the body breaks down and disposes of the lactic acid.

Anyone starting a new exercise program or increasing the intensity of their current routine is likely to experience DOMS.

However, pain is not essential to increase fitness. If pain is severe, it could even be a sign to slow down.

Summary

Soreness during exercise is perfectly normal. It is especially likely to affect people who are new to working out and those who are stepping up their routine.

Muscle pain during a workout is usually due to a buildup of lactic acid as the body’s oxygen levels drop, and it is rarely a cause for concern. The symptoms of exercise-induced hyperlactatemia will go away on their own.

In most cases, muscle pain following a workout is a sign of muscle tissue repair. The symptoms of DOMS can be mild to severe, and they may last up to 5 days.