High intensity interval training (HIIT) - benefits

 Although it is common knowledge that exercise provides benefits, many people can find it difficult to find time for regular physical activity.

High intensity interval training (HIIT) has gained popularity as a quick and effective way to exercise, and it offers many of the same health benefits as other types of exercise.

In this article, we look at what HIIT is, its potential benefits, and how to get started with HIIT workouts.

What is HIIT?

HIIT is any form of exercise that consists of a short burst of intense exercise that precedes a period of rest or low intensity exercise.

The period of intense exercise can vary from less than 45 seconds to a few minutes. People then rest or do gentle exercise for a similar time frame before repeating the sequence.

An entire HIIT workout may be as short as 15–20 minutes, but it provides a wide range of benefits. Its short duration can make it a very practical and effective choice for people who find it difficult to commit to longer sessions.

HIIT also requires no equipment or gym membership, so people can do it anywhere at a time that suits them.

Benefits

Research suggests that HIIT workouts may be better than moderate intensity exercise for “maximizing health outcomes.”

HIIT offers many benefits, including:

Reducing body fat

According to a 2012 study, HIIT may decrease body fat more than steadier types of exercise, such as jogging.

The study looked at the effects of HIIT on 46 males with overweight. The participants, who had an average age of 25 years, took part in three 20-minute HIIT sessions a week.

After 12 weeks, those in the exercise group had a significant decrease in abdominal fat compared with those in the control group.

A more recent study found that HIIT workouts using a hydraulic resistance system may burn more calories than equal periods of steadier forms of exercise. These findings suggest that HIIT may help people burn more calories in less time.

Improving cardiovascular and metabolic health

HIIT may help improve heart health in people with good health, as well as in those with cardiovascular conditions.

It may also help improve measures of metabolic health, including blood pressure, blood sugar levels, and cholesterol.

A 2015 study found that a 10 week program of HIIT workouts produced cardiovascular and metabolic benefits that were similar to those of moderate intensity workouts.

In the study, 90 participants who were previously physical inactive completed either a HIIT program or a traditional moderate intensity continuous training (MICT) program. The average total exercise time of 55 minutes per week for the HIIT program was less than half of that for the MICT, which took the participants an average of 128 minutes per week.

Improving mental health

Although all exercise may benefit mental health, HIIT training may be especially helpful.

The authors of a 2019 review suggest that HIIT can provide a range of benefits for people with mental illnesses, including reducing the severity of depression.

Although the review looked at 12 studies, the authors stated a need for further high quality trials to support these findings.

A 2015 study looked at the effects of HIIT training on people with chronic schizophrenia. The research found that many people with psychiatric conditions had low motivation to exercise and felt that exercise was too time consuming.

Short HIIT workouts could help overcome difficulties with motivation and finding time to exercise. The study recorded the effects of an 8 week program of HIIT workouts in people from a psychiatric day care unit.

The program consisted of three workouts a week, each of which was 15 minutes long with 5 minutes warming up and cooling down either side.

Of the 20 participants, 18 completed the program. The results showed the following mental and physical improvements:

    decreased body mass index (BMI)

    lower resting heart rate

    lower pulse pressure

    decreased body weight

    improved mental health scores, including reduced levels of depression and social avoidance

Time efficient

Despite the benefits of exercise, not everyone is keen or able to commit to regular sessions. One of the most common barriers is a lack of time.

HIIT is an efficient way to exercise, and it may, therefore, be a good choice for people who find it difficult to fit physical activity into their schedule.

According to a 2014 study, a commitment of just 30 minutes three times a week could be beneficial.

The researchers found that each of these 30 minute sessions had to include just 10 minutes of intense exercise for the person to gain the following benefits:

    improved heart and lung health

    improved metabolic health, which includes cholesterol and blood pressure levels

    increased oxygen supply to the muscles

    improved exercise tolerance, which is how well the heart responds to exercise

Researchers saw these benefits after just a few weeks in both healthy participants and those with cardio and metabolic conditions.

How to start

One of the benefits of HIIT is that people can do it anywhere, including at home or in a park.

Although there are likely to be HIIT classes on offer at a local gym, no classes or equipment are necessary for this type of training.

People can use their preferred form of exercise for the exercise intervals. They may wish to cycle, sprint, or use a skipping rope. If a person is using exercise equipment, they can increase the resistance for extra intensity and then reduce it again for the rest period.

People can also do a variety of exercises using just their body weight, such as:

    pressups

    burpees

    jumping jacks

    squats

    situps

An example of a 25-minute HIIT workout is as follows:

    5-minute warmup

    15-minute HIIT circuit:

        intense exercise for 15 seconds

        rest 10 seconds

        intense exercise for 15 seconds

        rest 20 seconds

        intense exercise for 15 seconds

        rest 30 seconds

        intense exercise for 15 seconds

        rest 40 seconds

        intense exercise for 15 seconds

        rest 50 seconds

    Repeat this circuit three more times

    5-minute stretching session to cool down

People can either stop exercising in the rest periods or switch to gentle exercise, such as walking or slow cycling.

Many people may find that they are not meeting the recommended 150 minutes of moderate exercise each week.

There can be a variety of reasons for this, but a lack of time is a common barrier. Not getting enough regular exercise can increase the risk of certain health conditions.

HIIT involves interspersing short bursts of intense exercise with rest periods. The intensity of the exercise means that HIIT sessions can be as short as 15–30 minutes but provide equal or superior benefits in comparison with longer periods of moderate intensity exercise.

HIIT requires no equipment, so people can do a workout at home or in a park at a time that suits them best.

Research has found that HIIT workouts may help improve cardiovascular and metabolic health, decrease body fat, and improve mental health.

Vegetarian - benefits, risks and tips

 People following a vegetarian diet do not eat meat or fish but may continue to eat eggs and dairy products.

A person does not have to eat meat to get all the nutrients they need for good health. A meat-free diet can lead to better health for several reasons.

One reason is that many people who follow a vegetarian diet tend to consume a high proportion of fresh, healthful, plant-based foods, which provide antioxidants and fiber. When a person decides to follow a meat-free diet, they often become more active in making overall healthy choices.

Many studies agree that a vegetarian diet can offer a range of health benefits.

Studies show that a vegan or vegetarian diet may reduce the risk of cardiovascular disease and various types of cancer.

A non-meat diet may also reduce the risk of metabolic syndrome, which includes obesity and type 2 diabetes.

According to a 2019 Gallup poll, 5% of people in the United States describe themselves as vegetarian, including 2% of people aged 55 and over, 8% of those aged 18–34 years, and 7% of people aged 35–54.

This article will focus on the lacto-ovo-vegetarian diet, which includes dairy products and eggs.

Click here to learn about some other popular diets.

What foods do vegetarians eat?

A vegetarian diet can provide a wide variety of healthful, nutritious foods, but what the person eats will depend on the type of diet they are following and their personal food choices.

There is a variety of diets that come under the umbrella term vegetarian:

    Lacto-ovo-vegetarians avoid both meat and fish but consume dairy and eggs.

    Lacto-vegetarians consume dairy products but no eggs.

    Ovo-vegetarians consume eggs but no dairy.

Some people who do not eat meat will eat fish. This is a pescatarian diet, rather than a vegetarian diet.

A vegan diet excludes all animal-based foods.

People following a vegetarian diet must make careful choices about what they eat to ensure that they meet their nutritional requirements. Some people may need supplements.

Benefits

A growing number of younger people are adopting a vegetarian diet, as the Gallup poll shows.

They may do this because:

    it brings health benefits

    it is a more ecologically sustainable option

    they have concerns about the treatment of animals

    it is part of a broader lifestyle choice

Some people also avoid meat and animal products for religious reasons.

Here are some ways in which avoiding meat products can enhance a person’s health.

Weight: Switching to a vegetarian diet may help a person lose weight, at least in the short-term, according to a 2016 meta-analysis. Scientists need to carry out longer term controlled studies to understand how a vegetarian diet might affect weight.

Cholesterol: A systematic review published in 2015 concluded that people who follow a vegetarian diet are likely to have lower overall cholesterol levels.

Cancer: A study of data for nearly 70,000 people found evidence that the incidence of cancer overall was lower among vegetarians than non-vegetarians. The authors suggested that a non-meat diet may offer some protection from cancer.

Heart health: Authors of a 2014 study found a lower risk of cardiovascular disease in people who followed a vegetarian diet in India. Studies in western countries had already produced similar results.

Diabetes: People who follow a vegetarian diet may be less likely to have type 2 diabetes. One reason for this may be a higher intake of whole grains, fruits, vegetables, legumes, and nuts, and a lower intake of unhealthful fats.

These benefits will not automatically happen when a person stops eating meat. Alongside a vegetarian diet, people need to make sure they:

    get the right number of calories

    focus on a variety of fruits, vegetables, and whole grains

    limit their intake of processed foods and alcohol

    avoid unhealthful fats and added sugar and salt

    engage in an overall healthful lifestyle, with plenty of exercise

    avoid smoking

What are the health benefits of a vegan diet?

Sustainability

In addition to the health benefits, experts say a plant-based diet is more sustainable, as it causes less harm to the environment than a meat-based diet.

Tips for getting started

Here are some tips for switching to a vegetarian diet:

    Start learning about the nutrients required and how to obtain them.

    Get some tips and recipes from vegetarian websites, a local health food shop, or a nutritionist.

    Make a weekly shopping and meal plan.

    Focus on a variety of meat-free dishes that provide a complete protein, so that you do not end up eating as before but just leaving out the meat.

    Consider making the change gradually, for example, over a month.

    Start with familiar meat-free foods, such as mac and cheese and salad, and add to your repertoire over time.

A gradual change may work better for two reasons:

It is more likely to become a lifestyle and a long-term move.

Sudden dietary changes, such as an increase in the consumption of beans or vegetables, might lead to temporary digestive problems, such as bloating.

The Academy of Nutrition and Dietetics have a range of tips for people who want to stop eating meat:

Choose whole grain products, such as whole wheat bread, wild or brown rice, and whole grain cereals, as these can provide B vitamins.

Vary the diet, with whole grains, fruits, vegetables, legumes, nuts, and so on.

Use eggs and dairy products in moderation, or try adding soy milk.

Ask a healthcare professional about supplements, especially vitamin B-12.

Ensure a sufficient intake of vitamin D, especially if exposure to sunlight is low.

Check the labels of “healthful” vegetarian snacks to ensure they do not contain a lot of sugar, salt, or other additives.

Remember that junk food and fast food can be unhealthful and high in calories, whether they are vegetarian or not.

They also suggest reducing the intake of high sugar and high fat foods.

Learn more here about how to get started on a plant-based diet.

The nutrients you need

Some scientists say that a vegetarian diet is beneficial to people of all ages, but they note the need to plan appropriately to obtain the whole range of essential nutrients.

The chart below lists some of nutrients that a person following a vegetarian diet may lack, how much of them an adult requires, and some examples of foods that contain them. Some people may also need supplements to boost their levels of these nutrients. Needs may increase during pregnancy and breastfeeding.

Nutrient Needs for adults aged 19 years and over Sources

Iron 8–18 milligrams (mg) Pulses, including beans, chickpeas, lentils tofu, spinach, cashew nuts, and green peas. Consume these with vitamin C, which helps the body absorb iron.

Calcium 1,000–1,200 mg Yogurt, milk, cheese, tofu, fortified orange juice, kale, turnip greens, and broccoli. Calcium is essential for children and women around the time of menopause.

Protein 46–56 g Eggs, milk, soy milk, nuts, nut butters, seeds, pulses, and cereals. Vegetable sources may not contain complete protein, so people should ensure they get enough of all types of protein throughout the day.

Vitamin D 15–20 micrograms (mcg) Fortified dairy, soy milk, and breakfast cereals, alongside exposure to sunlight.

Vitamin B-12 2.4 mcg Yeast, eggs, dairy products, fortified foods, such as breakfast cereals.

Zinc 8–11 mg Dairy products, fortified cereals, dried beans, nuts, and soy products.

Iodine 150 mcg Seaweed, yogurt, milk, cheese, enriched bread, enriched macaroni, prunes, lima beans, apple juice, green peas, and bananas.

A vegetarian diet will not guarantee good health, but it can contribute to overall healthful dietary choices. A person still needs to make healthful choices, such as avoiding added sugar and high fat processed foods.

Parents and caregivers of children who follow a vegetarian diet should ensure the child is obtaining the nutrients they need for their age and stage of growth. This may include making sure the child is not just eating the family meal minus the meat.

What are the key nutrients a person needs? Find out here.

The 2015–2020 Dietary Guidelines for Americans provide an eating pattern to help people eat healthfully on a vegetarian diet. It advises on suitable quantities of:

    dark green vegetables

    red and orange vegetables

    legumes

    starchy and other vegetables

    whole and refined grains

    dairy products

    proteins foods, such as eggs, legumes, soy products, nuts, and seeds

    oils

People who follow a vegan diet may need supplements. Click here to find out which ones beneficial.

Recipes and ideas

Many premade products are available for those who are busy or do not feel confident in their cooking skills. They include:

    premade meals (always read labels to choose the most healthful options)

    burgers and sausages made from meat substitutes (these may be high in sodium and fat)

Most restaurants now offer vegetarian and vegan options.

However, cooking at home is often more economical, and a person can ensure they use fresh, healthful ingredients.

According to the Academy of Nutrition and Dietetics, a well-planned vegetarian or vegan diet can be healthful for people at all stages of life.

Plant-based diets may help reduce the risk of heart disease, cancer, type 2 diabetes, obesity, and other conditions. Plant-based foods also tend to be more environmentally sustainable than animal-based foods.

It is worth remembering, however, that going veggie will not make a person healthy overnight. To see improvements in health, it is essential to plan well, include a variety of ingredients, and make the diet part of an overall healthful lifestyle.

For people who wish to reduce their meat intake but feel this is too difficult, a gradual or partial switch may be a suitable option.

The American Heart Association (AHA) offer tips for going meatless, especially for people who would like to lower their cholesterol levels and decrease their risk of heart disease.

My 14-year-old daughter has decided to become vegetarian, but it is difficult for me because her father loves meat. I am now cooking two separate meals every night. Do you have any tips?

Cooking two different meals after a long workday is really tough!

Perhaps you could grill, bake, or broil several different meat items on the weekend to use throughout the week? Dad can have a piece of chicken alongside the beans, rice, or veggie dish you have prepared for your daughter.

Another idea may be to prepare some mixed vegetarian dishes ahead of time that you can reheat and accompany with the same vegetables you have prepared for dad.

I have always been a fan of cooking ahead for the week and even freezing the home-cooked meals rather than buying premade options.

Contrary to popular belief, you can use fresh, frozen, or canned veggies and get similar nutritional content.

Steamable microwave veggies are a great time-saver.

Adding canned beans to any rice dish or salad is a great way to add complete protein to the meal.

Maybe dad would also agree to one meat-free night a week?

Carrot juice - benefits

 Juicing has become increasingly popular in recent years and is now a multimillion dollar industry. Carrots are a common ingredient in many juices, as they provide a flavor that pairs well with many other fruits and vegetables.

Aside from its taste, carrot juice may also provide numerous health benefits. These possible benefits include reducing the risks of many different health conditions.

People can purchase fresh fruit and vegetable juices from most grocers, farmers markets, and specialized juice shops and bars. Making carrot juice at home is also possible using juicing equipment.

Read on to learn some recipes and find out more about the potential health benefits and possible risks of drinking carrot juice. We also look at the nutritional content of carrots.

Benefits

Carrot juice is highly nutritious and may be beneficial for preventing a range of health conditions. We cover these possible benefits in more detail below.

Stomach cancer

Carrots contain antioxidants, which may explain their possible role in cancer prevention.

In a review of studies, researchers tested the effect of eating carrots on a person’s risk of stomach cancer.

They linked eating carrots to a 26% lower risk of stomach cancer. However, they did not specify how many carrots a person needed to eat to reduce their stomach cancer risk.

Conducting more controlled studies will help scientists confirm this association.

Leukemia

More research is needed to confirm this, but carrot juice may have a future role in leukemia treatment.

In one study, researchers looked at the effect of carrot juice extracts on leukemia cells. The carrot juice extracts caused the leukemia cells to self-destruct and stopped their cell cycle.

Although it is unlikely to become a standalone treatment for leukemia, carrot may be a good dietary choice for people with this condition.

Breast cancer

A 2012 study in women who survived breast cancer looked at the effect of carrot juice on the levels of carotenoids, markers of oxidative stress, and markers of inflammation in the blood.

Oxidative stress occurs when disease-causing free radicals outnumber the antioxidants in the body, increasing the risk of certain cancers and other health conditions.

The researchers reported that higher levels of carotenoids in the blood were associated with a lower risk of breast cancer returning.

During the study, participants consumed 8 ounces of carrot juice daily for 3 weeks. At the end of the study, the women had higher blood levels of carotenoids and lower levels of a marker associated with oxidative stress.

Chronic obstructive pulmonary disease

Carrot juice is high in vitamin C. In 2016, researchers explored the link between dietary vitamin C intake and chronic obstructive pulmonary disease (COPD) in Korean adults aged 40 years or older.

They found that people with COPD had significantly lower intakes of multiple nutrients that carrot juice provides than people without COPD. These nutrients included carotene, potassium, vitamin A, and vitamin C.

However, people with COPD also ate significantly less food overall than people without it. For people in the study who smoked heavily, the risk of COPD was lower in those who consumed more vitamin C than those who consumed very little.

Nutrition

According to the United States Department of Agriculture’s FoodData Central, one cup of canned carrot juice contains:

    94 kilocalories

    2.24 grams (g) of protein

    0.35 g of fat

    21.9 g of carbohydrate

    1.89 g of fiber

The same amount of carrot juice provides a variety of vitamins and minerals, including:

    689 milligrams (mg) of potassium

    20.1 mg of vitamin C

    0.217 mg of vitamin B-1 (thiamin)

    0.512 mg of vitamin B-6

    2.256 micrograms (mcg) of vitamin A

    36.6 mcg of vitamin K

Risks and considerations

People with weakened immune systems may need to avoid certain foods if there is a risk of these foods carrying food-borne illnesses.

This includes:

    people who are receiving cancer treatment

    pregnant women

    young children

    older adults

Freshly squeezed fruit and vegetable juices may not have gone through the pasteurization process. As a result, they might have a higher risk of carrying germs. People with less effective or suppressed immune systems might have a more severe reaction to the effects of infectious agents.

The Memorial Sloan Kettering Cancer Center state that people following a low microbial diet on the advice of a doctor should avoid unpasteurized fruit and vegetable juices unless they are homemade.

According to the Food and Drug Administration (FDA), pregnant women should choose pasteurized juices or those that have a long shelf life. During pregnancy, women should avoid freshly squeezed juice.

Carrots contain a type of carotenoid called beta-carotene that the body can convert into vitamin A.

Consuming large amounts of carotenoids from foods has no links with harmful effects. However, the skin can turn yellow or orange if a person consumes large amounts of beta-carotene over a long period of time. This effect is called carotenoderma.

Juicing tips and recipes

According to Stanford Health Care, the vitamin and mineral content of one cup of carrot juice is almost equivalent to that of five cups of chopped carrots.

Although fresh fruit and vegetable juices do provide plenty of nutrients, they do not contain as much fiber as fresh fruits and vegetables. Also, they contain more sugar per cup than whole fruits and vegetables.

For example, one cup of carrot juice contains 2 g of fiber and 9 g of sugar, whereas one cup of cubed, raw carrots provides 3.5 g of fiber and 6 g of sugar.

Making fresh carrot juice at home requires a juice extractor. These appliances are available online, in department stores, and at other retail stores that sell small kitchen appliances.

It is important to follow the manufacturer’s instructions for using a juicer and clean it after each use. Juice extractors may also come with recipe suggestions.

People can combine carrots with other fruits and vegetables to make flavorsome juices. A person can try the following recipes at home:

    carrot and apple juice

    carrot and orange juice

    carrot juice with kale

    cinnamon and ginger carrot juice

Summary

Carrot juice may offer many benefits due to its concentrated levels of nutrients.

However, carrot juice has less fiber and more sugar than whole carrots. Fiber can help support weight management and reduce cholesterol levels.

Depending on the preparation methods, carrot juice may not be appropriate for everyone, especially pregnant women, young children, older adults, and people with certain conditions.

However, most people can include carrot juice in moderation as part of a healthful, well rounded diet. That said, it is important to remember that drinking juice is not a replacement for eating whole fruits and vegetables.

Is it true that carrots are good for eyesight?

Carrots are one of the top foods containing beta-carotene, next to pumpkin and sweet potatoes. Beta-carotene is a precursor for vitamin A, which is an essential nutrient for eyesight.

Lutein, an important nutrient for decreasing macular degeneration and improving eye health, is also prevalent in carrots.

Therefore, people may wish to include carrots in the diet to promote healthy eyes. 

Why I dont losing weight?

 When a person wants to lose weight, trying inappropriate diet and exercise routines is a common mistake. These methods can prevent weight loss or even increase weight.

Calories are a unit of measure that show the amount of energy in foods and drinks. The body requires a certain number of calories to function.

It will convert any excess calories into fat, increasing overall weight. The body can only lose weight when it is burning more calories than it takes in.

A person can lose weight through a calorie-restricted diet and regular physical activity. However, many factors can prevent weight loss.

1. Relying on exercise without addressing the diet

It is essential to be in a calorie deficit to lose weight. This involves the body burning more calories than it receives from the diet.

Exercise is an effective way to burn calories. But, to experience any significant weight loss, a person needs to combine exercise with consuming fewer calories.

Research suggests that, without sufficient changes to the diet, exercise alone is unlikely to lead to substantial weight loss for most people.

A person may be able to lose weight with extremely high levels of exercise, but even in these cases, shedding more than about 4.4 pounds (2 kilograms) is unlikely.

The body burns most of its calories through its basal metabolic rate. This refers to all the processes that sustain life, such as digesting food and breathing. Even brain activity burns calories.

Physical activity, which refers to all the body’s movements, takes up a much smaller amount of energy. Household chores and walking up a flight of stairs qualify as physical activity. Structured physical exercise burns an even smaller proportion of calories.

Without a sufficient reduction in the number of calories that a person consumes, it is very difficult to lose weight through exercise.

Research also suggests that people tend to eat more food when they exercise regularly. This can make it harder to maintain a calorie deficit and lose weight.

The best way to lose weight is by combining exercise with a calorie-restricted diet.

2. Following a fad diet

Many fad diets are based on no scientific evidence, and they can be counterproductive for weight loss.

The large amounts of money that people make by creating weight loss diets has led to an overwhelming variety. Many of these diets are highly restrictive and can cause health problems.

It is possible for some fad diets, such as the Atkins diet, to result in weight loss. But in most cases, this is due to the loss of water and muscle, rather than fat.

Also, these diets can be hard to maintain, and most people regain any weight lost shortly after stopping the diet.

The most effective and healthful diets have significant variety and are balanced. It is important to consume fewer calories, but this should not result from placing extreme restrictions on any major food groups.

However, it is beneficial to cut down on sugar and unhealthful fats, such as trans fats.

3. Enough exercise

Regular exercise is essential for weight loss.

A study in the journal Medicine & Science in Sports & Exercise suggests at least 225 to 420 minutes of physical activity per week for effective weight loss. It is important to maintain this level over an extended period.

Engaging in different types of exercise can also affect weight loss.

The two main types of exercise are aerobic and anaerobic. Aerobic, or endurance, exercises involve the continuous and repetitive use of large muscle groups, such as the arms and legs. Examples of aerobic exercises include jogging and cycling.

Anaerobic exercises involve short, intense bursts of activity. Examples of anaerobic exercise include heavy weight training or sprinting.

While aerobic exercises rely on a continuous supply of oxygen for energy, anaerobic exercises receive all their energy from glucose stored in muscles.

Both forms of exercise have several advantages for overall health, but there is debate over which is most useful for weight loss.

According to the American College of Sports Medicine, aerobic exercise has a direct effect on weight loss, but anaerobic exercise alone does not. Anaerobic exercise can build muscle and burn fat but, because muscle weighs more than fat, there will be no reduction in weight.

However, anaerobic exercise can convert body fat into lean muscle. As muscle weighs more than fat, this likely explains the lack of weight loss from anaerobic exercise.

Anaerobic exercises, such as weight training, can also increase the body’s basal metabolic rate. This means that they can have a more lasting effect.

A combination of aerobic and anaerobic exercise is likely the best method of exercising for weight loss.

4. Sugary drinks

Consuming too many sugary drinks can prevent weight loss.

Research shows that the amount of sugar in the diet influences weight gain. But much of this could be specifically related to the consumption of sugary drinks.

It is easy to overlook drinks as a part of the diet. But many sugary drinks are high in calories.

Unlike various high-calorie foods, these drinks do not satisfy hunger and provide an insufficient amount of energy to the body. This makes it easier to consume too many sugary drinks without noticing.

Research suggests that sugary drinks could play a role in obesity, type 2 diabetes, and heart disease.

Limiting or eliminating the consumption of sugary drinks can help enhance weight loss.

5. Sleep

Poor quality or insufficient sleep may affect weight loss.

Studies show that poor sleep can increase the risk of obesity and diabetes. It is also possible that a lack of sleep can disrupt the body’s ability to regulate hunger.

In a study involving 472 obese adults, the amount of time spent asleep was a significant predictor of the success of an intensive weight loss program. Stress was the other significant predictor.

According to the National Sleep Foundation, adults aged 18–65 should aim for 7–9 hours of sleep per night. Older adults should aim for 7–8 hours.

6. Alcohol

Drinking too much alcohol can prevent weight loss.

Alcohol is a high-calorie drink. For example, a 12-ounce beer contains around 153 calories, and a glass of red wine contains 125 calories, on average. Drinking four beers in an evening can increase the body’s daily calorie intake by 612 calories.

Evidence suggests that light amounts of drinking are unlikely to cause increases in body fat, but that heavier drinking will.

In most cases, it is not necessary to avoid alcohol entirely to lose weight; it is still possible to lose weight while having about two or three alcoholic drinks per week. It may help to stick with a type of alcohol that has fewer calories, such as vodka or whiskey.

Takeaway

Losing weight can be difficult. There are no real shortcuts, and it requires hard work and patience to see results.

The key to losing weight is to maintain a calorie deficit through healthful dieting, a mixture of aerobic and anaerobic exercise, and a good sleep pattern.

For people who drink alcohol or sugary beverages, it will help to cut back.

Lemon water - benefits

 Many sources claim that lemon water has powerful health and weight loss benefits, but what does the research say?

Lemon water is a popular home remedy, with online sources claiming that it can help improve digestion, detox the body, or promote weight loss.

This article uses scientific evidence to explore the benefits of and myths surrounding lemon water.

What is lemon water

Lemon water is simply the juice of lemons mixed with water.

The amount of lemon juice in lemon water depends on the person’s preference. People may drink it cold or hot.

Some people also choose to add lemon rind, mint leaf, honey, turmeric, or other ingredients.

Lemon water has become a popular morning beverage, with people using it as a refreshing pick-me-up due to claims that it can boost energy levels and metabolism.

Nutrition

Lemons are a rich source of vitamin C, a powerful antioxidant. In fact, one squeezed lemon provides around 21% of a person’s daily value (DV).

Like other citrus fruits — including oranges, grapefruit, and limes — lemons are rich in flavonoids. These are compounds that help boost health and fight disease.

Aside from that, lemons contain few nutrients. Lemon water contains very little protein, fat, carbohydrate, or sugar, and it contains only trace amounts of other vitamins and minerals, including potassium, folate, and some B vitamins.

According to the United States Department for Agriculture database, the nutrient breakdown for lemon water containing one 48 gram (g) squeezed lemon is as follows:

    10.6 calories

    18.6 milligrams (mg) of vitamin C, or 21% DV

    9.6 micrograms (mcg) of folate, or 2% DV

    49.4 mg of potassium, or 1% DV

    0.01 mg of vitamin B-1, or 1% DV

    0.01 mg of vitamin B-2, or 1% DV

    0.06 mg of vitamin B-5, or 1% DV

Although a single glass does not seem to provide a lot of nutrients, lemon water is a healthful, low calorie, and low sugar beverage that can boost a person’s vitamin C intake.

For comparison, replacing the lemon with the juice of half an orange (weighing 43 g) would provide almost twice as many calories, about three times as much sugar, and 24% DV of vitamin C.

The nutritional value of each glass of lemon water depends on how much lemon juice it contains, as well as any other ingredients.

Benefits

Due to its high vitamin C levels, flavonoid content, and acidity, drinking lemon water may have several health benefits.

The following sections will discuss these in more detail.

Antioxidants and flavonoids

Lemons contain vitamin C, a powerful antioxidant, and are a source of plant compounds called flavonoids, which have antioxidant and anti-inflammatory effects.

Antioxidants are compounds that help protect the body’s cells from damage. By reducing cell damage, antioxidants reduce the risk of many health conditions, including cardiovascular disease, diabetes, obesity, and cancer.

Antioxidants do this by mopping up free radicals, which are harmful, disease-causing compounds in the body created by oxidative stress.

Citrus flavonoids also reduce inflammation in the body.

Research has linked chronic inflammation with increased oxidative stress and the risk of certain health conditions, including arthritis, diabetes, autoimmune conditions, and cancer.

One 2019 review reports that the antioxidants and flavonoids in citrus fruits can improve heart health and metabolic health markers, including glucose tolerance, insulin sensitivity, and fat metabolism.

Vitamin C is also important for immune system function, wound healing, and helping the body absorb iron from foods.

Read about the best foods for vitamin C here.

Kidney stones

Some studies suggest that drinking lemon water may help treat kidney stones. It appears to be most effective alongside conventional therapy, but it may also be a useful alternative treatment.

Kidney stones are a buildup of minerals that collect in the kidneys. They are usually made up of calcium oxate. The most common treatment is a compound called citrate.

Increasing the amount of citrate in the body prevents kidney stones from forming by stopping calcium from binding with other compounds.

Lemon water contains high amounts of citrate. According to a 2015 review, numerous studies have found that citrus fruits, including lemon, can increase urine levels of citrate, which may help treat kidney stones.

A lack of water in the body is a common cause of kidney stones. Drinking more water can therefore help prevent kidney stones, regardless of whether or not there is lemon in it.

The benefits of water

Lemon water is water with lemon juice added, which means that it has all the benefits of regular water.

Drinking plenty of water has benefits for:

    Weight loss: It can increase feelings of fullness and boost metabolism slightly, which can help with weight loss.

    Mental health: It can optimize mood and memory.

    Digestive health: It can help relieve constipation.

    Exercise performance: It can improve athletic performance.

Read more about the benefits of water here.

Myths

There are many other health claims surrounding lemon water, but most do not have any scientific evidence to support them. Research has even disproved some of them.

Below are six common myths about the health benefits of lemon water.

Lemon water aids weight loss

Lemons contain a type of fiber called pectin, which may help reduce appetite and calorie intake.

However, lemon water is basically diluted lemon juice, which leaves it with only trace amounts of pectin. In fact, the juice of a whole lemon contains less than 1 g of fiber.

There is no evidence to suggest that lemon water has any more benefits for weight loss than plain water.

That said, lemon juice is naturally low in calories. Replacing sugary soda with fresh lemon water is a healthful way to reduce calorie intake, which is a positive step toward healthful weight management.

Lemon water alkalizes the body

According to proponents of the alkaline diet, foods leave an “ash” in the system that influences the pH of a person’s body — that is, how acidic or alkaline it becomes.

Some suggest that lemon water is alkalizing. However, what a person eats or drinks does not affect the acidity of their blood or body cells.

Although consuming more alkaline foods can be healthful, because these include fruits and vegetables, the health benefits are unlikely to come from their effects on the body’s acidity levels.

Lemon water fights cancer

Some sources claim that lemon water could help prevent cancer. This is based on the alkaline diet theory and is built on the premise that certain cancer cells cannot thrive in an alkaline environment.

The American Institute for Cancer Research state that this claim is false, since the foods a person eats does not affect the acidity of their blood or body cells.

Lemon water cleanses and detoxes

Water helps eliminate waste from the body through urine and healthy bowel movements. However, there is no evidence to suggest that lemon water is better than plain water for this.

In fact, most claims that foods or beverages can cleanse or detoxify the organs are not grounded in scientific fact. That includes claims about the lemon water detox diet.

Lemon water raises IQ

Drinking water, either plain or with added lemon, can boost focus and concentration, but it does not increase intelligence.

Lemon water is a diuretic

Water is an effective diuretic, which is a substance that encourages urination. In addition, any food that contains potassium could increase urine output. That includes virtually all fruits, vegetables, meat, and dairy products, including lemons.

Risks

Lemon water is safe to drink. However, the acid in the lemons can damage tooth enamel over time, making the teeth more prone to cavities.

Drinking acidic drinks through a straw can help protect the teeth. Rinsing the mouth out afterward will also help.

It may be best to avoid brushing the teeth straight after drinking lemon water, as the enamel may be in an acid-softened state. So, for people who like to drink lemon water in the morning, they may wish to brush their teeth before breakfast.

Hot vs. cold lemon water

The best temperature at which to drink lemon water is a highly debated topic.

Some sources claim that drinking cold water helps burn extra calories. Others believe that warm water helps improve digestive health.

There is very little research to support either side, and it is unlikely that the temperature makes any meaningful difference. A person can simply choose the temperature that they prefer.

How to make lemon water

Most recipes suggest using the juice of a whole lemon or half a lemon mixed with a glass of water.

People can tweak the amounts from there or add other ingredients based on their preferences.

Summary

Lemon water is a healthful drink that can add a good amount of vitamin C to the diet. There are, however, plenty of unsupported health claims.

If a person already eats lots of fruits and vegetables and drinks plenty of fluids, lemon is unlikely to add any significant nutritional benefits. That said, it is a refreshing and healthful alternative to many other flavored drinks.

Tomatoes - benefits and facts

 A tomato is a nutrient-dense superfood that offers benefit to a range of bodily systems. Its nutritional content supports healthful skin, weight loss, and heart health.

Despite the popularity of tomatoes, it was only 200 years ago that they were thought to be poisonous in the United States (U.S.) This is likely to be because the plant belongs to the toxic nightshade family.

Tomatoes are now the fourth most popular fresh-market vegetable behind potatoes, lettuce, and onions. This article will examine their powerful health benefits, nutritional content, ways to include more tomatoes in the diet, and the risks of tomato consumption.

Fast facts on tomatoes

    Including tomatoes in the diet can help protect against cancer, maintain healthy blood pressure, and reduce blood glucose in people with diabetes.

    Tomatoes contain key carotenoids such as lutein and lycopene. These can protect the eye against light-induced damage.

    Eat more tomatoes by adding them to wraps or sandwiches, sauces, or salsas. Alternatively, eat them cooked or stewed, as these preparation methods can boost the availability of key nutrients.

    Tomatoes are in the top ten fruits and vegetables for containing levels of pesticide residue. Wash tomatoes before eating.

Benefits

Tomatoes are an intensely nutritious plant food.

The benefits of consuming different types of fruit and vegetable are impressive, and tomatoes are no different. As the proportion of plant foods in the diet increases, the risk of developing heart disease, diabetes, and cancer decreases.

There are different types and sizes of tomato, and they can be prepared in different ways. These include cherry tomatoes, stewed tomatoes, raw tomatoes, soups, juices, and purees.

The health benefits can vary between types. For example, cherry tomatoes have higher beta-carotene content than regular tomatoes.

High fruit and vegetable intake is also linked to healthy skin and hair, increased energy, and lower weight. Increasing the consumption of fruits and vegetables significantly decreases the risk of obesity and overall mortality.

1) Cancer

Tomatoes are an excellent source of vitamin C and other antioxidants. With these components, tomatoes can help combat the formation of free radicals. Free radicals are known to cause cancer.

A recent study in the journal Molecular Cancer Research linked the intake of high levels of beta-carotene to the prevention of tumor development in prostate cancer.

Tomatoes also contain lycopene. Lycopene is a polyphenol, or plant compound, that has been linked with one type of prostate cancer prevention. It also gives tomatoes their characteristic red color.

Tomato products provide 80 percent of dietary lycopene consumed in the U.S.

A study of the Japanese population demonstrates that beta-carotene consumption may reduce the risk of colon cancer. Fiber intake from fruits and vegetables is associated with a lowered risk of colorectal cancer.

Diets rich in beta-carotene may play a protective role against prostate cancer.

Further human-based research is needed to explore the possible roles of lycopene and beta-carotene in preventing or treating cancer.

2) Blood pressure

Maintaining a low sodium intake helps to maintain healthful blood pressure. However, increasing potassium intake may be just as important due to its widening effects on the arteries.

According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of U.S. adults meet the recommended daily potassium intake of 4,700 milligrams (mg).

High potassium and low sodium intake are also associated with a 20 percent reduced risk of dying from all causes.

3) Heart health

The fiber, potassium, vitamin C, and choline content in tomatoes all support heart health.

An increase in potassium intake, along with a decrease in sodium intake, is the most important dietary change the average person can make to reduce their risk of cardiovascular disease.

Tomatoes also contain folate. This helps to balance homocysteine levels. Homocysteine is an amino acid that results from protein breakdown. It is said to increase the risk of heart attacks and strokes. The management of homocysteine levels by folate reduces one of the risk factors for heart disease.

Not only is high potassium intake also associated with a reduced risk of cardiovascular disease, but it is also known for protecting the muscles against deterioration, preserving bone mineral density, and reducing the production of kidney stones.

4) Diabetes

Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels, while people with type 2 diabetes may have improved blood sugar, lipids, and insulin levels. One cup of cherry tomatoes provides about 2 grams (g) of fiber.

The American Diabetes Association recommends consuming around 25 g of fiber per day for women and an estimated 38 g per day for men.

5) Constipation

Eating foods that are high in water content and fiber, such as tomatoes, may help hydration and support normal bowel movements. Tomatoes are often described as a laxative fruit.

Fiber adds bulk to stool and is helpful for reducing constipation. However, removing fiber from the diet has also demonstrated a positive impact on constipation.

More research is needed to confirm the laxative qualities of tomatoes.

6) Eye health

Tomatoes are a rich source of lycopene, lutein, and beta-carotene. These are powerful antioxidants that have been shown to protect the eyes against light-induced damage, the development of cataracts, and age-related macular degeneration (AMD).

The Age-Related Eye Disease Study (AREDS) recently found that people with high dietary intake of the carotenoids lutein and zeaxanthin, both present in tomatoes, had a 35 percent reduction in the risk of neovascular AMD.

7) Skin

Collagen is an essential component of the skin, hair, nails, and connective tissue.

The production of collagen in the body is reliant on vitamin C. A deficiency of vitamin C can lead to scurvy. As vitamin C is a powerful antioxidant, a low intake is associated with increased damage from sunlight, pollution, and smoke.

This can lead to wrinkles, sagging skin, blemishes, and other adverse health effects of the skin.

8) Pregnancy

Adequate folate intake is essential before and during pregnancy to protect against neural tube defects in infants.

Folic acid is the synthetic form of folate. It is available in supplements but can also be boosted through dietary measures.

While it is recommended that women who are pregnant take a folic acid supplement, tomatoes are a great source of naturally-occurring folate. This applies equally for women who may become pregnant in the near future.

Nutrition

Tomatoes are packed with nutrients.

One cup of chopped or sliced raw tomatoes contains:

    32 calories (kcal)

    170.14 g of water

    1.58 g of protein

    2.2 g of fiber

    5.8 g of carbohydrate

    0 g cholesterol

Tomatoes also have a wealth of vitamin and mineral content, including:

    18 mg of calcium

    427 mg of potassium

    43 mg of phosphorus

    24.7 mg of vitamin C

    1499 international units (IU) of vitamin A

Tomatoes also contain a wide array of beneficial nutrients and antioxidants, including:

    alpha-lipoic acid

    lycopene

    choline

    folic acid

    beta-carotene

    lutein

The cooking of tomatoes appears to increase the availability of key nutrients, such as the carotenoids lycopene, lutein, and zeaxanthin. Stewed tomatoes provide more lutein and zeaxanthin than sun-dried tomatoes and raw cherry tomatoes.

Diet

There are easy ways to include the nutritional value of tomatoes in any diet.

Be sure to store fresh tomatoes at room temperature and avoid refrigeration, as this causes tomatoes to lose their flavor.

Incorporate more tomatoes into the diet using the following tips:

    Dip grape or cherry tomatoes in hummus or plain yogurt dip and consume them as a side or a snack.

    Add sliced tomato to sandwiches and wraps.

    Add diced, low-sodium canned tomatoes to homemade or jarred marinara sauces when making pasta.

    Used canned, diced, or stewed tomatoes in soups.

    Eat a piece of toast with avocado and tomato slices.

    Make a quick salsa with diced tomatoes, onion, jalapeno, cilantro, and freshly squeezed lime.

    Dice fresh tomatoes and add them to rice and beans, quesadillas, or tacos. Add them to omelets or scrambles for breakfast.

    Drizzle freshly sliced tomatoes and sliced mozzarella with balsamic vinegar, and top with chopped basil.

    Make a bruschetta as an appetizer.

Risks

Including tomatoes in the diet has certain risks.

Every year, the Environmental Working Group (EWG) compiles a list of fruits and vegetables with the highest levels of pesticide residue. These foods are known as the Dirty Dozen.

For 2017, tomatoes are number 10 and cherry tomatoes number 14 on the list. Though it has not been proven that eating organic foods has overall health benefits, the EWG suggests that people should buy organic tomatoes where possible.

Buying organic minimizes pesticide exposure, though this has not been definitively proven to prevent disease.

Remember to wash tomatoes before eating.

Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods such as tomatoes should be consumed in moderation when taking beta-blockers.

Consuming too much potassium can be harmful to people with impaired kidney function. Failure to remove excess potassium from the blood can be fatal.

Those with gastroesophageal reflux disease (GERD) may experience an increase in symptoms such as heartburn and vomiting when consuming highly acidic foods such as tomatoes. Individual reactions vary.

The nutrients of one food type do not give a complete picture of how to achieve a healthful diet. It is better to eat a varied diet than to concentrate on individual foods.

Sauna - benefits and risks

 Saunas have been used for thousands of years and are still popular today. A sauna can help people to unwind and relax, and it may have other health benefits.

Sweating has long been used as a therapy. The Mayans used sweat houses 3,000 years ago, according to Harvard Health Publications. In Finland, saunas have been used for thousands of years, and 1 in 3 Finns still use them. In the United States (U.S.), there are thought to be over a million saunas.

The main benefits proposed for saunas are for relaxation and cardiovascular health. However, a sauna may not be suitable for everyone.

Fast facts on saunas:

Here are some key points about saunas. More detail is in the main article.

    A sauna is a room in which people aim to relax in dry heat.

    It may provide benefits for cardiovascular health that resemble those derived from exercise.

    Drinking alcohol before or during a sauna can be dangerous.

    Anyone who has a cardiovascular problem or who is pregnant should seek medical advice before using a sauna.

What is a sauna?

A sauna is typically a room heated to between 70° to 100° Celsius or 158° to 212° Fahrenheit.

Traditional Finnish saunas usually use dry heat, with a relative humidity that is often between 10 and 20 percent. In other sauna types, the moisture is higher. Turkish-style saunas, for example, involve a greater level of humidity.

A sauna use can raise the skin temperature to roughly 40° Celsius or 104° Fahrenheit.

As the skin temperature rises, heavy sweating also occurs. The heart rate rises as the body attempts to keep cool. It is not uncommon to lose about a pint of sweat while spending a short time in a sauna.

Types of saunas

There are several types of sauna, based on how the room is heated.

These include:

Wood burning: Wood is used to heat the sauna room and sauna rocks. Wood-burning saunas are usually low in humidity and high in temperature.

Electrically heated: Similar to wood-burning saunas, electrically-heated saunas have high temperatures and low humidity. An electrical heater, attached to the floor, heats the sauna room.

Infrared room: Far-infrared saunas (FIRS) are different to wood-burning and electrically-heated saunas. Special lamps use light waves to heat a person’s body, not the entire room. Temperatures are typically lower than other saunas, but the person sweats in a similar way. Usually, infrared saunas are about 60° Celsius.

Steam room: These are different from saunas. Instead of dry heat, a steam room involves high humidity and moist heat.

Possible health benefits

Regardless of how a sauna is heated, or the humidity level, the effects on the body are similar.

When a person sits in a sauna, their heart rate increases and blood vessels widen. This increases circulation, in a similar way to low to moderate exercise depending on the duration of sauna use.

Heart rate may increase to 100-150 beats a minute while using a sauna. This may bring some health benefits.

Easing pain

Increased circulation may help reduce muscle soreness, improve joint movement, and ease arthritis pain.

Reducing stress levels

As the heat in a sauna improves circulation, it may also promote relaxation. This can improve feelings of well-being.

Improving cardiovascular health

The reduction in stress levels when using a sauna may be linked to a lower risk of cardiovascular events.

One study, conducted in Finland, followed 2,315 men ages 42 to 60 over the course of 20 years. Findings suggested that people who use a sauna may have a lower risk of dying from cardiovascular disease.

Of the participants in the study, a total of 878 died from cardiovascular disease, coronary artery disease, or sudden cardiac death. Participants were categorized by how often they used a sauna, including once a week, two to three times a week, and four to seven times a week.

After adjusting for cardiovascular risk factors, increased sauna use was linked with a reduced risk of fatal cardiovascular-related diseases.

Participants who used the sauna two to three times a week were 22 percent less likely to experience sudden cardiac death than those who only used it once a week. Those who used a sauna four to seven times a week were 63 percent less likely to experience sudden cardiac death and 50 percent less likely to die from cardiovascular disease than those who only used a sauna once a week.

More research is needed to find out if there is a definite link between sauna use and a decrease in deaths from heart disease.

Sauna use may also be associated with lower blood pressure and enhanced heart function.

While studies may be promising, sauna use should not replace an exercise program to keep the heart healthy. There is more evidence to support the benefits of regular exercise.

Skin problems

A dry sauna dries the skin during use. Some people with psoriasis may find that their symptoms reduce while using a sauna, but those with atopic dermatitis may find that it worsens.

Asthma

People with asthma may find relief from some symptoms as a result of using a sauna. A sauna may help open airways, loosen phlegm, and reduce stress.

Lower risk of Alzheimer’s?

In 2016, researchers from Finland published findings of a 20-year study that linked sauna use with a lower risk of dementia and Alzheimer’s disease. The study involved 2,315 healthy men aged from 42 to 60 years.

Those who used a sauna 2 to 3 times per week were 22 percent less likely to get dementia and 20 percent less likely to get Alzheimer’s than than those who did not use a sauna. Those who used a sauna four to seven times a week were 66 percent less likely to get dementia and 65 percent less likely to get Alzheimer’s than those who used a sauna once a week.

However, the results do not prove that a sauna causes the reduction in risk. It may be that people with dementia do not use a sauna. More research is needed to to confirm these findings.

Health risks and precautions

Moderate use of a sauna appears to be safe for most people. However, a person with cardiovascular disease should speak to a doctor first.

Blood pressure risks

Switching between the heat of a sauna and cold water in a swimming pool is not advisable, as it can raise blood pressure.

A sauna use may also cause blood pressure to fall, so people with low blood pressure should talk to their doctor to make sure sauna use is safe.

People who have recently had a heart attack should also talk to their doctor first.

Dehydration risk

Dehydration can result from fluid loss while sweating. People with certain conditions, such as kidney disease, may be at a higher risk of dehydration.

The increased temperatures can also lead to dizziness and nausea in some people.

Precautions

To avoid any negative health effects, the following precautions are also advised:

Avoid alcohol: Alcohol increases the risk of dehydration, hypotension, arrhythmia, and sudden death.

A year-long studies of people in Finland who experienced sudden death showed that in 1.8 percent of cases, the person had had a sauna within the last 3 hours, and in 1.7 percent of cases, they had done so in the last 24 hours. Many of these had consumed alcohol.

Limit time spent in a sauna: Do not spend more than 20 minutes at a time in a sauna. First-time users should spend a maximum of 5 to 10 minutes. As they get used to the heat, they can slowly increase the time to about 20 minutes.

Drink plenty of water: Whatever type of sauna a person uses, it is important to replace the fluids lost from sweating. People should drink about two to four glasses of water after using a sauna.

Avoid sauna use if ill: People who are ill should also wait until they recover before using a sauna. Women who are pregnant or those with certain medical conditions, such as low blood pressure, should ask their doctor before sauna use.

Supervise children: Children aged 6 and above are safe to use a sauna, but should be supervised when doing so. They should spend no longer than 15 minutes in there at one time.

Far-infarared saunas: Do they work?

Far-infrared saunas (FIRS) have been recommended for people with mobility problems and health issues that make it difficult for them to be in the high temperatures normally found in a sauna.

A review of studies found that the benefits of FIRS may possibly include:

    improvements in some types of high blood pressure, congestive heart failure, and cardiovascular problems

    increase in exercise tolerance

    reduction in oxidative stress, chronic pain, and chronic fatigue

Data regarding weight loss and blood glucose levels was inconsistent.

However, the researchers note that the evidence is limited by issues such as small sample size, short duration, and the fact that the same core research group carried out many of the studies.

Health myths

There may be some potential health benefits to spending time in a sauna, but there are also some myths.

False: Sweating removes toxins

One is that sweating can remove toxins from the body. It’s true that sweating occurs during sauna use, but there is no scientific research that proves sweating detoxifies the body. Toxins such as alcohol, mercury, and aluminum are mainly removed by the kidneys, liver, and intestines.

False: Sauna use aids weight loss

Another myth about the use of sauna is that it leads to weight loss. It is possible to lose about a pound after using a sauna, but weight loss is due to fluid loss, not fat. The weight will be replaced as soon as a person eats or drinks something.

Fitness help to better brain function

 The largest and most detailed study of its type concludes that there are links between physical fitness and improved cognitive performance. The researchers also show that this boost in mental powers is associated with white matter integrity.

Over recent years, there has been a great deal of research into how bodily fitness might influence the mind.

For instance, studies have concluded that physical fitness can reduce the risk of dementia, relieve depressive symptoms, and more.

There is also evidence that physical activity boosts the cognitive performance of healthy individuals, people of different ages, and participants with cognitive impairments.

Similarly, some studies have shown positive links between physical fitness and changes in brain structure.

The authors of the latest study in this field, who published their findings in Scientific Reports, note that previous studies had certain limitations.

In some cases, for instance, they did not account for variables that could play an important role.

As an example, researchers could associate low levels of physical fitness with higher blood pressure. If a study finds that high physical fitness has links with cognitive abilities, scientists could argue that in fact, it is lower blood pressure that boosts cognitive power.

The same could apply for several factors that have links with fitness, such as body mass index (BMI), blood glucose levels, and education status.

Also, most studies concentrate on only one marker of mental performance at a time, such as memory.

As the authors of the current study explain, “studies investigating associations between [physical fitness], white matter integrity, and multiple differential cognitive domains simultaneously are rare.”

A fresh look at fitness and the brain

The latest experiment, carried out by scientists from University Hospital Muenster in Germany, attempts to fill in some of the gaps. Using a large sample of healthy people, the scientists retested the links between physical fitness, brain structure, and a wide range of cognitive domains.

They also wanted to ensure that they accounted for as many confounding variables as possible. Additionally, the scientists wanted to understand whether the link between cognitive ability and physical fitness was associated with white matter integrity.

White matter in the brain relays messages between disparate parts of the brain and coordinates communication throughout the organ.

To investigate, the researchers took data from the Human Connectome Project, which includes MRI brain scans from 1,206 adults with an average age of 28.8.

Some of these participants also underwent further tests. In total, 1,204 participants completed a walking test in which they walked as quickly as they could for 2 minutes. The researchers noted the distance.

A total of 1,187 participants also completed cognitive tests. In these, the scientists assessed the volunteers’ memory, reasoning, sharpness, and judgment, among other parameters.

‘Surprising’ results

Overall, the researchers showed that individuals who performed better in the 2-minute walking test also performed significantly better in all but one of the cognitive tasks.

Importantly, this relationship was significant even after controlling for a range of factors, including BMI, blood pressure, age, education level, and sex.

The researchers also associated this cognitive improvement with higher levels of fitness with improvements in the structural integrity of white matter. The authors conclude:

    “With the present work, we provide evidence for a positive relationship between [physical fitness] and both white matter microstructure as well as cognitive performance in a large sample of healthy young adults.”

“It surprised us to see that even in a young population cognitive performance decreases as fitness levels drop,” says lead researcher Dr. Jonathan Repple.

Dr. Repple continues, “We knew how this might be important in an elderly population, which does not necessarily have good health, but to see this happening in 30-year-olds is surprising.”

“This leads us to believe that a basic level of fitness seems to be a preventable risk factor for brain health.”

More questions

The current study has many strengths, not least the extensive database of MRIs. Dr. Repple explains that “normally when you are dealing with MRI work, a sample of 30 is pretty good, but the existence of this large MRI database allowed us to eliminate possibly misleading factors and strengthened the analysis considerably.”

However, because researchers carried out the tests at one point in time, it is not possible to see how fitness and cognitive ability changes over time. It is also not possible to say that becoming fitter causes a boost in cognitive ability.

Future studies will need to ask whether increasing an individual’s level of fitness also increases cognitive ability.

Also, by design, the current study only investigated healthy young people. How this interaction might be different in older populations or people with mental health conditions will require further work.

Taking previous studies into account, it is becoming increasingly clear that there are strong links between physical fitness and mental agility.

Best breakfasts for losing weight

 Some people believe that breakfast is the most important meal of the day and that eating breakfast increases weight loss. But is this true? And, if so, which are the best breakfast foods for weight loss?

There is little evidence to support the idea that eating breakfast can increase weight loss. Breakfast is just another meal. That said, eating breakfast can give a person energy for the day. This may reduce the risk of overeating and, in this way, support weight loss efforts.

This article explores the best breakfast foods to eat to aid weight loss. It also discusses breakfast options to suit vegetarian, vegan, and restricted diets. Read on to learn all there is to know about eating breakfast and losing weight.

Breakfast food tips

To get the most out of breakfast, it is best to eat nutrient dense foods. These foods offer more nutritional value per calorie, which may help a person feel fuller longer.

Here are some breakfast food tips that may support weight loss:

Eat fiber-rich foods

People trying to lose weight may benefit from eating fiber-rich foods for breakfast and throughout the day.

A 2015 study found that diets rich in fiber helped people lose more weight and improved symptoms of metabolic syndrome. Metabolic syndrome is a risk factor for diabetes.

Other studies link fiber to better health and more weight loss. For example, a 2012 study found that adolescents who ate more fiber had less visceral fat and less inflammation.

Eat more protein

Eating more protein for breakfast or at any other time of day may support weight loss.

Numerous studies link higher protein diets to more weight loss. A 2014 analysis suggests that protein may help people feel fuller, reducing overeating. People may also burn more calories when they eat protein.

Protein-rich foods are generally rich in other nutrients, allowing a person to get a wide range of nutrients without consuming lots of calories.

Avoid high calorie options

Try to avoid foods that are high in calories and low in nutrients. Reducing calorie intake at breakfast time and throughout the day may help a person lose weight.

To cut down on calories, avoid adding sugar to breakfast foods. A healthy oatmeal breakfast can become a sugar-laden, high calorie meal when a person adds lots of brown sugar. Select cereals that contain less sugar and avoid pancakes and pastries that contain lots of sugar.

Avoid sugary drinks

Be mindful of the role of drinks in calorie content. A glass of orange juice typically contains more than 100 calories but offers little nutritional value. Opt for eating the whole fruit rather than drinking juices.

Eat whole foods

Eating whole foods instead of processed foods may help a person lose weight. Try replacing white bread, pasta, and bagels with whole grain options.

Whole grain offers more nutritional value and may reduce the risk of some types of heart disease. Because whole grains are rich in fiber, they may support weight loss and reduce constipation.

Should you eat breakfast?

With interest in intermittent fasting increasing, some people are now opting to skip breakfast altogether. But does skipping breakfast support weight loss?

Not eating breakfast may support weight loss because it means a person goes longer without consuming calories, which may lead to a lower total calorie intake throughout the day.

However, skipping breakfast may not support weight loss for everyone. For some people, skipping breakfast leads to overeating at lunchtime. In this way, skipping breakfast may lead to higher overall calorie consumption, undermining weight loss.

Research around breakfast and weight loss is inconclusive. A 2019 BMJ meta-analysis and systematic review suggests that skipping breakfast may support weight loss. Examining 13 trials, researchers found that not eating breakfast offered modest decreases in weight.

However, the study’s authors also note that the data is not strong. Other factors might account for the difference. Scientists need to do more research to fully understand whether avoiding breakfast is an effective weight loss strategy.

Breakfast foods for vegans

As for all people, it is essential for people who follow a vegan diet to consume sufficient protein. Consuming protein helps people to feel full, which may support weight loss.

Vegan breakfast foods may be a healthful option for anyone wanting to limit meat consumption or add variety to their diet. Also, eating more vegetables increases a person’s fiber and nutrient intake.

Many vegan breakfast options are rich in protein, fiber, and other nutrients. Here are some vegan breakfast foods to try:

    vegan scramble (using tofu instead of eggs) and kale, broccoli, or spinach

    peanut or almond butter on whole grain toast

    oatmeal with blueberries, strawberries, or raspberries and an optional teaspoon of honey

    whole grain cereal with soy or almond milk

    avocado toast on whole wheat bread, seasoned with lemon juice and sea salt

    tofu omelet

    vegan BLT made from soy bacon, lettuce, tomato, and whole grain buns

    mixed nuts

    rolled oats with peanut butter

    smoothie with avocado, banana, frozen berries, and a teaspoon of honey

Learn more about following a plant based diet.

Breakfast foods for vegetarians

Vegetarians can choose from a wide variety of delicious breakfast foods. Adding dairy products makes it easy to get plenty of protein to support weight loss.

A 2011 study compared the diet of vegetarians to nonvegetarians. Researchers found that vegetarian diets were more nutritionally dense. This may be because vegetarians eat more fruits and vegetables than meat eaters. The study’s authors also suggest that a vegetarian diet may support weight loss.

Here are some vegetarian breakfast ideas:

    whole grain cereal with 1% milk

    Greek yogurt with berries

    plain vanilla yogurt with bananas

    two slices of white cheddar cheese with a handful of mixed nuts

    hard boiled egg sprinkled with salt

    avocado with cottage cheese and hot sauce

    poached eggs on whole grain toast

    scrambled eggs with hot sauce instead of cheese or salt

Breakfast foods for meat eaters

While meat is high in many nutrients, it is also a high calorie food due to its fat content. Lean meats and poultry contain less fat and calories than red meats, so choosing these types of meat is a good option for meat eaters hoping to lose weight.

Reducing the amount of meat in each meal and replacing it with nutrient-rich, high fiber vegetables may also help.

The following meals can support healthy weight loss:

    grilled chicken sandwich with lettuce on whole grain bread

    Canadian bacon with yogurt or eggs

    turkey sausage scramble with lots of vegetables

Breakfast for people with dietary restrictions

Having allergies or an underlying health condition need not affect a person’s enjoyment of breakfast. There are plenty of alternatives available.

Here are some breakfast options for people with dietary restrictions:

Food allergies

Many people have food allergies or sensitivities to lactose, nuts, and eggs, which many breakfast foods contain. Fortunately, there are many substitute options available:

    Lactose intolerance: Lactose free milk and milk substitutes, such as almond milk, can be good options for people with lactose intolerance.

    Nut allergies: Lentils, chia seeds, and quinoa can be healthful options for people with nut allergies.

    Egg allergies: People who cannot eat eggs should consider lean meats, nut butter, and nuts instead.

Celiac disease

For people with celiac disease or a gluten intolerance, finding breakfast options that do not contain gluten is essential.

Many food stores sell gluten free versions of common breakfast items, including:

    bagels

    pancakes

    cereals

Another gluten free breakfast idea involves serving high protein foods, such as eggs or lean meats, with wilted spinach and cooked tomatoes.

Learn more about gluten free diets and whether they are healthful.

Diabetes

People with diabetes must keep their blood sugar levels consistent. Skipping breakfast may not be healthful for people with diabetes, particularly if they take medication for their condition. People who take medication for their diabetes typically need to consume some carbohydrate to manage their blood sugar levels.

Here are some breakfast options for people with diabetes:

    scrambled eggs with wilted spinach

    hard boiled eggs

    a handful of nuts

    lean meats with spinach or kale

Breakfast habits can support weight loss but how this works varies from person to person. Eating breakfast may aid weight loss for some people as they stay fuller for longer, which prevents snacking during the day. For others, skipping breakfast supports weight loss because it leads them to consume fewer calories overall.

Losing weight requires a person to burn fewer calories than they eat. To sustain weight loss, a person must stick to a reduced calorie diet and pair this diet with more activity. To make sustainable dietary changes, it is vital that a person finds healthful foods they enjoy eating.

Highly restrictive diets are often difficult to follow. Instead, incorporate a few treats and find nourishing, low calorie foods that taste good. A dietitian or doctor can help a person develop the right meal plan for their needs.

Grapefruit - benefits

 Grapefruit is a citrus fruit with a flavor that can range from bittersweet to sour. It contains a range of essential vitamins and minerals. People can consume the fruit whole or as a juice or pulp.

The grapefruit first appeared in the 18th century, as a result of crossing a pomelo and an orange. People called it “grapefruit” because it grows in clusters, similar to grapes.

The nutrients grapefruit contains may help promote healthy skin and protect against various conditions. They may also play a role in weight maintenance.

In this article, learn about some of the possible health benefits of grapefruit. Also, find out who should take care when consuming grapefruit.

Benefits

Grapefruit is low in calories but very rich in nutrients. It is also an excellent source of vitamins A and C.

The sections below discuss the specific health benefits of grapefruit in more detail.

Diabetes

Grapefruit is low on the glycemic index. This means that it provides nutrients but does not have a significant negative impact on a person’s blood sugar levels.

One study from 2013 describes grapefruit as “significantly associated with a reduced risk of type 2 diabetes.” The authors also note that grapefruit contains naringin.

They go on to say that naringin appears to have similar properties to an inhibitor that doctors use to improve glucose tolerance in people with type 2 diabetes.

Which foods are good for people with diabetes? Find out here.

Weight loss

Some people claim that grapefruit is a miracle weight loss fruit. In one study, researchers found no evidence to suggest that grapefruit can help people lose weight.

However, they did conclude that grapefruit may help improve blood pressure and lipid (fat) levels in the blood. There is a link between high blood pressure, lipid levels, and obesity.

Further studies could prove that the nutrients in grapefruit have long term benefits for weight control and obesity prevention.

What are some good breakfasts for weight loss? Find out here.

Stroke

According to an American Heart Association (AHA) study, eating more flavonoids may lower the risk of ischemic stroke among women. Flavonoids are compounds present in citrus fruits such as oranges and grapefruit.

The risk of ischemic stroke was 19% lower among those who consumed the highest amounts of citrus fruits.

Blood pressure and heart health

The combination of fiber, potassium, lycopene, vitamin C, and choline in grapefruit could all contribute to heart health.

The AHA encourage people to increase their dietary intake of potassium and reduce the amount of salt they add to foods. This can help prevent high blood pressure and a range of complications that can result from it.

According to the United States Department of Agriculture (USDA), one small grapefruit measuring 3.5 inches across and weighing around 200 grams (g) contains 278 milligrams (mg) of potassium.

The 2015–2020 Dietary Guidelines for Americans recommend that adults consume around 4,700 mg of potassium each day. This means that one small grapefruit can provide around 6% of a person’s daily need for potassium.

The DASH diet, which health professionals designed to reduce blood pressure through dietary options, includes grapefruit as a recommended food.

Learn more about the DASH diet here.

Cancer

Grapefruit is a rich source of antioxidants, such as vitamin C. These can help combat the formation of free radicals, which experts believe give rise to cancer.

A small grapefruit can provide 68.8 mg of vitamin C. The recommended adult intake of vitamin C is 75 mg per day for women and 90 mg for men.

A small grapefruit also contains 2,270 micrograms (mcg) of lycopene, which is another antioxidant.

One 2016 population study looked at data for nearly 50,000 men. Its authors conclude that there is a link between a high consumption of tomato sauce, which contains lycopene, and a lower risk of prostate cancer.

How does diet affect the risk of cancer? Learn more here.

Digestion

Grapefruit contains water and fiber. Specifically, a small grapefruit weighing 200 g contains 182 g of water and 2.2 g of fiber. Both water and fiber can help prevent constipation and promote regularity for a healthy digestive tract.

Adults should try to consume 28 to 33.6 g of fiber per day, depending on their age and sex.

There is also evidence to suggest that a high intake of dietary fiber can help prevent colorectal cancer.

Why is dietary fiber important? Find out here.

Skin

Vitamin C plays a vital role in the formation of collagen, the main support system of the skin.

The authors of a 2017 study conclude that vitamin C could help protect against sun damage and aging. They also note a link between a person’s levels of vitamin C and their intake of fresh fruits and vegetables.

However, some scientists have found evidence to suggest a link between a very high citrus intake and the development of malignant melanoma.

They looked at how much citrus juice people consumed each week over a period of 24–26 years, and they found a higher incidence of malignant melanoma among people who consumed more citrus juice.

The study authors recommend further investigation.

Why do we need vitamin C? Find out here.

Immune function

Vitamin C helps support the immune system in a number of ways. For example, a dietary intake of vitamin C may help prevent and treat respiratory and other infections, according to an article from 2017.

In particular, older adults, people with chronic conditions, and those who smoke should ensure that they have an adequate intake of vitamin C. Grapefruit may be a good option.

Nutrition

According to the USDA, one small grapefruit measuring 3.5 inches across and weighing 200 g contains the following nutrients.

The table below also shows the recommended daily amounts for adults aged 19 and over.

Nutrient Amount in 200 g of grapefruit Recommended daily intake

Energy (calories) 64 1,800–3,000

Protein (g) 1.3 46–56

Carbohydrate (g) 16.2, of which 14 g is sugar 130

Fiber (g) 2.2 22.4–33.6

Iron (mg) 0.2 8–18

Calcium (mg) 24 1,000–1,200

Magnesium (mg) 16 310–410

Phosphorus (mg) 16 700

Potassium (mg) 278 4,700

Vitamin C (mcg) 68.8 75–90

Folate (mcg) 20 400

Choline (mg) 15.4 425–550

Vitamin A (mcg) 92 700–900

Beta-carotene (mcg) 1,100 No data

Lycopene (mcg)No 2,270 No data

Lutein and zeaxanthin (mcg) 12 No data

Lycopene, beta-carotene, lutein, zeaxanthin, and vitamins A and C all act as antioxidants.

Diet

Here are some tips for buying and storing grapefruit:

    Buy grapefruit in the winter, as citrus fruits ripen at this time, and they are more likely to be fresh.

    Choose a grapefruit that is heavy for its size and has a little softness when squeezed.

    Harvest or buy grapefruits that are ripe, as they do not ripen after picking.

    Store grapefruit at room temperature, away from direct sunlight.

There are various ways to add grapefruit to the diet. To incorporate it in the diet:

    Add some grapefruit slices to a salad at lunch or dinner and sprinkle with walnuts or pecans, crumbled cheese, and a light balsamic vinegar.

    Serve half a grapefruit at breakfast or as a starter.

    Squeeze grapefruit juice for a refreshing drink. If the fruit is sour, combine it with orange juice.

    Add grapefruit to a fruit salad with strawberries, pineapple, mandarin oranges, and grapes.

Here are some other healthful recipes ideas:

    Grapefruit yogurt cake

    Salmon kebabs with grapefruit and quinoa salad

Risks

Grapefruit is not suitable for everyone to consume. Learn about the risks and considerations of grapefruit consumption below.

Drug interactions

People should avoid consuming grapefruit when taking certain medications, as it has an enzyme-binding ability. This can cause the medication to pass from the gut into the bloodstream faster than usual.

This can raise the levels of medication in the blood, and it could be dangerous.

Some medications that grapefruit can affect include:

    statins

    calcium channel blockers

    some psychiatric drugs

Kidney conditions

People with kidney infections should also be cautious when consuming grapefruit, due to the high levels of potassium it contains.

Damage to the kidneys can make it difficult to remove excess potassium from the blood. In some cases, a buildup of potassium can be life-threatening.

Gastroesophageal reflux disease

People with gastroesophageal reflux disease may experience a worsening of heartburn and regurgitation when consuming grapefruit, as it is highly acidic.

However, individual reactions vary.

Grapefruit is rich in vitamin C, and it provides fiber and antioxidants.

Unless a person has a specific condition that makes it unsuitable, grapefruit can be a healthful addition to any diet.

Are some types of grapefruit more healthful than others? Which is the best kind to choose?

Grapefruit comes in varieties of white, pink, and red, all of which are incredibly beneficial to human health. Because of this, the best type of grapefruit to choose would be one that a person would enjoy eating. Find one that most excites the taste buds. In general, the red varieties are sweeter and provide a higher percentage of a person’s daily recommended intake of vitamin A.