Vital Foods

 The latest nutrition trends are pretty easy to spot. You’ll often hear about new food and diet trends from friends or in the media, and before you know it there’s a whole host of new food products on the grocery shelves.

Dietitians are able to get a head start on upcoming nutrition trends, as I recently did when I attended annual Academy of Nutrition and Dietetics meeting in Atlanta. This is always a fun and interesting meeting to attend. Not only for the educational sessions, but also because you can spend hours wandering through the exhibit hall to view and sample hundreds of new food products. With all the vendors gathered under one roof, it was easy to spot the latest nutrition trends and hot topics.  Here’s a sampling.

 

Food and Nutrition Trend #1: Protein Snacks

One of the most evident food and nutrition trends at the meeting was the focus on protein. So many of the vendors I spoke with were eager to tout the amount of protein in their products, particularly in snack foods.

I was really happy to see this, because it suggests that we may be starting to move away from the idea of that snacking is bad, and that well-balanced, healthy snacks have their place.

Snacking has got a bad reputation because many people associate snacking with “snack foods” that offer little nutritional benefit. Often, snacking is considered bad because it’s viewed as something we do primarily for entertainment, not as a way to boost our intake of vitamins, minerals or protein.

A healthy snack that contains protein can serve a couple of important purposes. It can help keep hunger at bay in between meals, and it also offers up another ‘eating opportunity’ to sneak more nutrition into your day. Putting together your own snack isn’t hard but it does take time. As more healthy snack options begin to appear on store shelves, it’ll be easier than ever to get a shot of protein in between meals. And it may also help support the notion that snacking, when done properly, can be a healthy habit.

 

Food and Nutrition Trend #2: Gluten-Free is Here to Stay

 There were so many new gluten-free products to sample, which leads me to think that more people will try them since they’re becoming so widely available. Whether or not people need to go gluten-free, the gluten-free trend could help add more variety and nutrition to your diet.

Since the primary source of gluten in the diet is wheat, the gluten-free trend is introducing us to all kinds of interesting grain alternatives, like quinoa, buckwheat, millet, teff, amaranth and foods made from them. This is a great way to add variety to your diet. And since every plant offers up its own unique set of nutrients, you’ll also be getting a wider variety of vitamins, minerals and phytonutrients.

There is one caveat, though. Many people have mistakenly jumped on the gluten-free bandwagon, assuming it was a straight path to weight loss. Ten or 15 years ago, that might have been true. There were just so few gluten-free products available that avoiding gluten meant, in essence, avoiding wheat and everything that was made from it. So, a gluten-free diet consisted primarily of fruits, vegetables and protein—and a lot less refined carbohydrate—so many people lost weight.

Many of the gluten-free products that are out there now—as well as the ones I tried which are making their way to your grocery store—aren’t necessarily low in calories. If you decide to follow the gluten-free trend, just be sure to read your nutrition facts carefully so you know how many calories you’re eating. Bottom line:  Gluten-free doesn’t necessarily mean low-calorie.

 

Food and Nutrition Trend #3: Probiotics – The “Good” Bacteria

There is an intense research interest focused on the gut microbiome. This is the collection of various bacterial species that inhabit your gastrointestinal tract and its role in human health. From what I saw at the meeting, you’ll probably be seeing more and more products that are designed to support the growth of these “good” bacteria.

Fermented foods are one of the primary ways we get these good bacteria into the system. Most people are familiar with fermented dairy products, such as yogurt and kefir, as sources of these bacteria. I also sampled something new, a cultured (fermented) cottage cheese that contained probiotics. There were also packaged fermented beets and carrots, as well as several probiotic beverages and probiotic “shots.”

As more people become aware of the importance of the microbiome to overall health, I expect we’ll be seeing more and more of these probiotic-rich, fermented foods on store shelves.

 

Views expressed are personal to the author, and Herbalife Nutrition shall neither be responsible nor liable for the same at any time.

This article is only for general information and not intended to be a substitute for the advice of a qualified and registered medical practitioner or a recommendation for any treatment plan. Person with any specific or special medical condition should consult his/ her physician before adopting suggested workout

Original Source: https://www.herbalife.co.in/articles/vital-foods/

Why Immunity Is Your Best Defense and How to Fuel It

 Our immune system has one job: helping our bodies defend and recover from illness.

Unhealthy diets – high on calories from sugars, meats, and dairy products – are usually associated with health problems like obesity and metabolic diseases. But they can also cause a tremendous imbalance in our immune system, thus weakening it.

Regularly eating foods that are not nutritious can break down our immune defense, similar to how invaders can damage a fortress. This, in turn, can also make one more susceptible to new and reoccurring illnesses.

 

Why Is Immunity Our Best Defense?

I want you to think of your body as a well-designed fortress. Every day, our body silently defends itself against potential harm through its layered system of defense. It can defend and repair when it is challenged.

Our cells are like the army of protectors, each with specific roles to play to help our body defend itself. If unsuccessful, they will repair the body when needed. That is why nutrition is so important. Our cells need nutrients that come in the form of:

• Macronutrients
• Micronutrients
• Phytonutrients

Within these three broad categories, we understand the specific importance of protein, healthy essential fats like omega-3, the power of fiber to support our microbiome, and of course, vitamins, minerals and plant-based nutrients that keep our body in optimal condition.

 

A Real-Life Story on the Impact of Good Nutrition

While deficiency is rare in developed countries, many people in developing countries do not get enough essential vitamins over a long period of time. Back in 1976, an eye doctor was working in Indonesia to reduce the number of children who would go blind because of a deficiency in Vitamin A. He noticed that when these individuals were given vitamin A, they also were not dying from common infections in the country like measles or diarrhea.

This led to studies and the eventual recommendation by the World Health Organization for universal vitamin A supplementation. The World Bank declared vitamin A supplementation one of the most cost-effective of all health interventions.

This teaches us that whether it is vitamin A, D, or C, minerals like Magnesium or Zinc, or antioxidants from plants or protein – our cells need the right balance of nutrients to do the job they were meant to do.

Consuming a balanced diet with the right vitamins, minerals, and nutrients while maintaining a healthy lifestyle is the best way to keep your immune system working fine and doing what it is meant to do: defend your body.

https://www.herbalife.co.in/articles/why-immunity-is-your-best-defense-and-how-to-fuel-it/

Follow the 7 Tips to Improve Your Eating Habits

Whether you are looking to change a number of bad habits or only one or two, there are some basic principles when it comes to navigating your way through the behavior change process. So, here are some tips for smoother sailing:

 

Set Your Behavior Goals and Make Them Reasonable

Be specific. “I want to get physically fit” or “I will eat better” is too vague. Instead, set a goal such as “I will walk 30 minutes a day” or “I will pack my own lunch twice a week.”

 

Start With the Easiest Changes First

Once you tackle those and feel successful, you’ll feel empowered to take on more challenges. As each small change becomes permanent, they’ll start to add up–which can add up to big health benefits, too.

 

Don’t Think ‘Forever’

Try just getting through a weekend without overdoing it, or take things one day at a time—or even a meal at a time if you have to.

 

Keep Track so You Know How Well You’re Doing

If you’ve been trying to boost your physical activity, keep a log of your minutes or miles. If you’re trying to cut back on sweets, set a limit for the week and keep track. And, for each small success, give yourself a pat on the back.

 

Try to Anticipate What Might Derail You and Plan Accordingly

If parties are your undoing, plan to have a snack before you go, and decide ahead of time how many drinks you’ll have. If you know you’ll hit the snooze button instead of exercising in the morning, put the alarm clock across the room–right next to your workout clothes.

 

Practice the Art of Distraction

When you get the urge to eat something you shouldn’t, tell yourself that you’ll wait 15 minutes before you give in. Chances are, you’ll get busy doing something else and forget about it.

 

Notice What Triggers Your Bad Habits and Break the Chain

If the vending machine at work tempts you every time you walk by, find another route so you’ll avoid it, or don’t carry any money with you. To stop nighttime noshing, head into the bathroom to brush your teeth instead of into the kitchen to raid the refrigerator.

 

Views expressed are personal to the author and Herbalife Nutrition shall neither be responsible nor liable for the same at any time.

This is only for general information and not intended to be a substitute for the advice of a qualified and registered medical practitioner or a recommendation for any treatment plan. Person with any specific or special medical condition should consult his/her physician before adopting suggested workout.

Original Source: https://www.herbalife.co.in/articles/7-tips-to-improve-your-eating-habits/

Obesity Symptoms and Causes and Diseases Related to It

 Obesity is a complex disease involving an excessive amount of body fat. Obesity isn't just a cosmetic concern. It's a medical problem that increases the risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers.

There are many reasons why some people have difficulty losing weight. Usually, obesity results from inherited, physiological and environmental factors, combined with diet, physical activity and exercise choices.

The good news is that even modest weight loss can improve or prevent the health problems associated with obesity. A healthier diet, increased physical activity and behavior changes can help you lose weight. Prescription medications and weight-loss procedures are additional options for treating obesity.

Obesity Symptoms

Body mass index (BMI) is often used to diagnose obesity. To calculate BMI, multiply weight in pounds by 703, divide by height in inches and then divide again by height in inches. Or divide weight in kilograms by height in meters squared.

BMI Weight status

Below 18.5 Underweight

18.5-24.9 Normal

25.0-29.9 Overweight

30.0 and higher Obesity

Asians with BMI of 23 or higher may have an increased risk of health problems.

For most people, BMI provides a reasonable estimate of body fat. However, BMI doesn't directly measure body fat, so some people, such as muscular athletes, may have a BMI in the obesity category even though they don't have excess body fat.

Many doctors also measure a person's waist circumference to help guide treatment decisions. Weight-related health problems are more common in men with a waist circumference over 40 inches (102 centimeters) and in women with a waist measurement over 35 inches (89 centimeters).

When to see a doctor?

If you're concerned about your weight or weight-related health problems, ask your doctor about obesity management. You and your doctor can evaluate your health risks and discuss your weight-loss options.

Request an Appointment at Mayo Clinic

Obesity Causes

Although there are genetic, behavioural, metabolic and hormonal influences on body weight, obesity occurs when you take in more calories than you burn through normal daily activities and exercise. Your body stores these excess calories as fat.

In the United States, most people's diets are too high in calories — often from fast food and high-calorie beverages. People with obesity might eat more calories before feeling full, feel hungry sooner, or eat more due to stress or anxiety.

Many people who live in Western countries now have jobs that are much less physically demanding, so they don't tend to burn as many calories at work. Even daily activities use fewer calories, courtesy of conveniences such as remote controls, escalators, online shopping and drive-through banks.

Obesity Risk factors

Obesity usually results from a combination of causes and contributing factors:

Family inheritance and influences

The genes you inherit from your parents may affect the amount of body fat you store, and where that fat is distributed. Genetics may also play a role in how efficiently your body converts food into energy, how your body regulates your appetite and how your body burns calories during exercise.

Obesity tends to run in families. That's not just because of the genes they share. Family members also tend to share similar eating and activity habits.

Lifestyle choices

Unhealthy diet. A diet that's high in calories, lacking in fruits and vegetables, full of fast food, and laden with high-calorie beverages and oversized portions contributes to weight gain.

Liquid calories. People can drink many calories without feeling full, especially calories from alcohol. Other high-calorie beverages, such as sugared soft drinks, can contribute to significant weight gain.

Inactivity. If you have a sedentary lifestyle, you can easily take in more calories every day than you burn through exercise and routine daily activities. Looking at computer, tablet and phone screens is a sedentary activity. The number of hours spent in front of a screen is highly associated with weight gain.

Certain diseases and medications

In some people, obesity can be traced to a medical cause, such as Prader-Willi syndrome, Cushing syndrome and other conditions. Medical problems, such as arthritis, also can lead to decreased activity, which may result in weight gain.

Some medications can lead to weight gain if you don't compensate through diet or activity. These medications include some antidepressants, anti-seizure medications, diabetes medications, antipsychotic medications, steroids and beta blockers.

Social and economic issues

Social and economic factors are linked to obesity. Avoiding obesity is difficult if you don't have safe areas to walk or exercise. Similarly, you may not have been taught healthy ways of cooking, or you may not have access to healthier foods. In addition, the people you spend time with may influence your weight — you're more likely to develop obesity if you have friends or relatives with obesity.

Age

Obesity can occur at any age, even in young children. But as you age, hormonal changes and a less active lifestyle increase your risk of obesity. In addition, the amount of muscle in your body tends to decrease with age. Generally, lower muscle mass leads to a decrease in metabolism. These changes also reduce calorie needs and can make it harder to keep off excess weight. If you don't consciously control what you eat and become more physically active as you age, you'll likely gain weight.

Other factors

Pregnancy. Weight gain is common during pregnancy. Some women find this weight difficult to lose after the baby is born. This weight gain may contribute to the development of obesity in women.

Quitting smoking. Quitting smoking is often associated with weight gain. And for some, it can lead to enough weight gain to qualify as obesity. Often, this happens as people use food to cope with smoking withdrawal. In the long run, however, quitting smoking is still a greater benefit to your health than is continuing to smoke. Your doctor can help you prevent weight gain after quitting smoking.

Lack of sleep. Not getting enough sleep or getting too much sleep can cause changes in hormones that increase appetite. You may also crave foods high in calories and carbohydrates, which can contribute to weight gain.

Stress. Many external factors that affect mood and well-being may contribute to obesity. People often seek more high-calorie food when experiencing stressful situations.

Microbiome. Your gut bacteria are affected by what you eat and may contribute to weight gain or difficulty losing weight.

Even if you have one or more of these risk factors, it doesn't mean that you're destined to develop obesity. You can counteract most risk factors through diet, physical activity and exercise, and behavior changes.

Complications

People with obesity are more likely to develop a number of potentially serious health problems, including:

Heart disease and strokes. Obesity makes you more likely to have high blood pressure and abnormal cholesterol levels, which are risk factors for heart disease and strokes.

Type 2 diabetes. Obesity can affect the way the body uses insulin to control blood sugar levels. This raises the risk of insulin resistance and diabetes.

Certain cancers. Obesity may increase the risk of cancer of the uterus, cervix, endometrium, ovary, breast, colon, rectum, esophagus, liver, gallbladder, pancreas, kidney and prostate.

Digestive problems. Obesity increases the likelihood of developing heartburn, gallbladder disease and liver problems.

Sleep apnea. People with obesity are more likely to have sleep apnea, a potentially serious disorder in which breathing repeatedly stops and starts during sleep.

Osteoarthritis. Obesity increases the stress placed on weight-bearing joints, in addition to promoting inflammation within the body. These factors may lead to complications such as osteoarthritis.

Severe COVID-19 symptoms. Obesity increases the risk of developing severe symptoms if you become infected with the virus that causes coronavirus disease 2019 (COVID-19). People who have severe cases of COVID-19 may require treatment in intensive care units or even mechanical assistance to breathe.

Quality of life

Obesity can diminish the overall quality of life. You may not be able to do physical activities that you used to enjoy. You may avoid public places. People with obesity may even encounter discrimination.

Other weight-related issues that may affect your quality of life include:

• Depression
• Disability
• Shame and guilt
• Social isolation
• Lower work achievement

Original Article Source: https://www.mayoclinic.org/diseases-conditions/obesity/symptoms-causes/syc-20375742#:~:text=People%20with%20obesity%20are%20more,Type%202%20diabetes.

7 Nutrient Deficiencies That Are Incredibly Common

This article lists 7 nutrient deficiencies that are incredibly common.

Many nutrients are essential for good health. While it’s possible to get most of them from a balanced diet, the typical Western diet is low in several very important nutrients.

1. Iron deficiency

Iron is an essential mineral. It’s a large component of red blood cells, in which it binds with hemoglobin and transports oxygen to your cells.

The two types of dietary iron are:

Heme iron. This type of iron is very well absorbed. It’s only found in animal foods, with red meat containing particularly high amounts.

Non-heme iron. This type, found in both animal and plant foods, is more common. It is not absorbed as easily as heme iron.

Iron deficiency is one of the most common nutrient deficiencies in the world, affecting more than 25% of people worldwide 

This number rises to 47% in preschool children. Unless they’re given iron-rich or iron-fortified foods, they are very likely to lack iron.

Around 30% of menstruating women may be deficient as well due to monthly blood loss, and up to 42% of young, pregnant women may be deficient as well.

Additionally, vegetarians and vegans have an increased risk of deficiency because they consume only non-heme iron, which is not absorbed as well as heme iron

The most common consequence of iron deficiency is anemia, in which the number of your red blood cells and your blood’s ability to carry oxygen drops.

Symptoms usually include tiredness, weakness, a weakened immune system, and impaired brain function

The best dietary sources of heme iron include

Red meat. 3 ounces (85 grams) of ground beef provide almost 30% of the Daily Value (DV).

Organ meat. One slice (81 grams) of liver gives more than 50% of the DV.

Shellfish. Clams, mussels, and oysters are excellent sources of heme iron, with 3 ounces (85 grams) of cooked oysters packing roughly 50% of the DV.

Canned sardines. One 3.75-ounce (106-gram) can offer 34% of the DV.

The best dietary sources of non-heme iron include:

Beans. Half a cup (85 grams) of cooked kidney beans provides 33% of the DV.

Seeds. Pumpkin, sesame, and squash seeds are good sources of non-heme iron. One ounce (28 grams) of roasted pumpkin or squash seeds contains 11% of the DV.

Dark, leafy greens. Broccoli, kale, and spinach are rich in iron. One ounce (28 grams) of fresh kale provides 5.5% of the DV.

However, you should never supplement with iron unless you truly need it. Too much iron can be very harmful.

Notably, vitamin C can enhance the absorption of iron. Eating vitamin-C-rich foods like oranges, kale, and bell peppers alongside iron-rich foods can help maximize your iron absorption.

2. Iodine deficiency

Iodine is an essential mineral for normal thyroid function and the production of thyroid hormones

Thyroid hormones are involved in many bodily processes, such as growth, brain development, and bone maintenance. They also regulate your metabolic rate.

Iodine deficiency is one of the most common nutrient deficiencies, affecting nearly a third of the world’s population

The most common symptom of iodine deficiency is an enlarged thyroid gland, also known as a goiter. It may also cause an increase in heart rate, shortness of breath, and weight gain.

Severe iodine deficiency is linked to serious harm, especially in children. It may cause mental retardation and developmental abnormalities.

Good dietary sources of iodine include

Seaweed. Only 1 gram of kelp packs 460–1,000% of the DV.

Fish. Three ounces (85 grams) of baked cod provide 66% of the DV.

Dairy. One cup (245 grams) of plain yogurt offers about 50% of the DV.

Eggs: One large egg contains 16% of the DV.

However, these amounts can vary greatly. As iodine is found mostly in soil and ocean water, iodine-poor soil will result in low-iodine food.

Some countries mandate the enrichment of table salt with iodine, which has successfully reduced the incidence of deficiencies

3. Vitamin D deficiency

Vitamin D is a fat-soluble vitamin that functions like a steroid hormone in your body.

It travels through your bloodstream and into cells, telling them to turn genes on or off. Almost every cell in your body has a receptor for vitamin D.

Vitamin D is produced from cholesterol in your skin upon exposure to sunlight. Thus, people who live far from the equator are likely to be deficient unless their dietary intake is adequate or they supplement with vitamin D

In the United States, about 42% of people may be deficient in this vitamin. This number rises to 74% in older adults and 82% in people with dark skin since their skin produces less vitamin D in response to sunlight.

Vitamin D deficiency is not usually obvious, as its symptoms are subtle and may develop over years or decades.

Adults who are deficient in vitamin D may experience muscle weakness, bone loss, and an increased risk of fractures. In children, it may cause growth delays and soft bones (rickets).

Also, vitamin D deficiency may play a role in reduced immune function and an increased risk of cancer

While very few foods contain significant amounts of this vitamin,

 the best dietary sources for Vitamin D are

Cod liver oil. A single tablespoon (15 ml) packs 227% of the DV.

Fatty fish. Salmon, mackerel, sardines, and trout are rich in vitamin D. A small, 3-ounce (85-gram) serving of cooked salmon provides 75% of the DV.

Egg yolks. One large egg yolk contains 7% of the DV.

4. Vitamin B12 deficiency

Vitamin B12, also known as cobalamin, is a water-soluble vitamin.

It is essential for blood formation, as well as brain and nerve function.

Every cell in your body needs B12 to function normally, but your body is unable to produce it. Therefore, you must get it from food or supplements.

B12 is only found in sufficient amounts in animal foods, although certain types of seaweed may provide small quantities. Therefore, people who do not eat animal products are at an increased risk of deficiency.

Studies indicate that up to 80–90% of vegetarians and vegans may be deficient in vitamin B12

More than 20% of older adults may also be deficient in this vitamin since absorption decreases with age.

B12 absorption is more complex than that of other vitamins because it’s aided by a protein known as intrinsic factor. Some people are lacking in this protein and may thus need B12 injections or higher doses of supplements.

One common symptom of vitamin B12 deficiency is megaloblastic anemia, which is a blood disorder that enlarges your red blood cells.

Other symptoms include impaired brain function and elevated homocysteine levels, which is a risk factor for several diseases.

Dietary sources of vitamin B12 include.

Shellfish. Clams and oysters are rich in vitamin B12. A 3-ounce (85-gram) portion of cooked clams provides

1,400% of the DV.

Organ meat. One 2-ounce (60-gram) slice of liver packs more than 1,000% of the DV.

Meat. A small, 6-ounce (170-gram) beef steak offers 150% the DV.

Eggs. One whole egg provides about 6% of the DV.

Milk products. One cup (240 ml) of whole milk contains about 18% of the DV.

Vitamin B12 isn’t considered harmful in large amounts because it’s often poorly absorbed and easily excreted.

5. Calcium deficiency

Calcium is essential for every cell in your body. It mineralizes bones and teeth, especially during times of rapid growth. It is also very important for bone maintenance.

Additionally, calcium serves as a signaling molecule. Without it, your heart, muscles, and nerves would not be able to function.

The calcium concentration in your blood is tightly regulated, and any excess is stored in bones. If your intake is lacking, your bones will release calcium.

That is why the most common symptom of calcium deficiency is osteoporosis, characterized by softer and more fragile bones.

One survey in the United States found that fewer than 15% of teenage girls, fewer than 10% of women over 50, and fewer than 22% of teenage boys and men over 50 met the recommended calcium intake.

Although supplementing increased these numbers slightly, most people were still not getting enough calcium.

Symptoms of more severe dietary calcium deficiency include soft bones (rickets) in children and osteoporosis, especially in older adults.

Dietary sources of calcium include

Boned fish. One can (92 6. Vitamin A deficiency

Vitamin A is an essential fat-soluble vitamin. It helps form and maintain healthy skin, teeth, bones, and cell membranes. Furthermore, it produces eye pigments, which are necessary for vision .

There are two different types of dietary vitamin A of sardines contains 44% of the DV.

Dairy products. One cup (240 ml) of milk provides 35% of the DV.

Dark green vegetables. Kale, spinach, bok choy, and broccoli are rich in calcium. Just 1 ounce (28 grams) of fresh kale offers 5.6% of the DV.

The effectiveness and safety of calcium supplements have been somewhat debated in the last few years.

Some studies demonstrate an increased risk of heart disease in people taking calcium supplements, although other studies have found no effects.

While it’s best to get calcium from food rather than supplements, these supplements seem to benefit people who are not getting enough in their diet.

Preformed vitamin A. This type of vitamin A is found in animal products like meat, fish, poultry, and dairy.

Pro-vitamin A. This type is found in plant-based foods like fruits and vegetables. Beta carotene, which your body turns into vitamin A, is the most common form.

More than 75% of people who eat a Western diet get more than enough vitamin A and do not need to worry about deficiency.

However, vitamin A deficiency is very common in many developing countries. About 44–50% of preschool-aged children in certain regions have vitamin A deficiency. This number is around 30% in Indian women.

Vitamin A deficiency can cause both temporary and permanent eye damage and may even lead to blindness. In fact, this deficiency is the world’s leading cause of blindness.

Vitamin A deficiency can also suppress immune function and increase mortality, especially among children and pregnant or breastfeeding women 

Dietary sources of preformed vitamin A include 

Organ meat. One 2-ounce (60-gram) slice of beef liver provides more than 800% of the DV.

Fish liver oil. One tablespoon (15 ml) packs roughly 500% of the DV.

Dietary sources of beta carotene (pro-vitamin A) include:

Sweet potatoes. One medium, 6-ounce (170-gram) boiled sweet potato contains 150% of the DV.

Carrots. One large carrot provides 75% of the DV.

Dark green, leafy vegetables. One ounce (28 grams) of fresh spinach provides 18% of the DV.

While it is very important to consume enough of this vitamin, too much preformed vitamin A may cause toxicity.

This does not apply to pro-vitamin A, such as beta carotene. High intake may cause your skin to turn slightly orange, but this effect isn’t dangerous.

7. Magnesium deficiency

Magnesium is a key mineral in your body.

Essential for bone and teeth structure, it’s also involved in more than 300 enzyme reactions.

Close to 70% of the US population under 71, and about 80% over 71 years old consume less than the required amount of magnesium.

Low intake and blood levels of magnesium are associated with several conditions, including type 2 diabetes, metabolic syndrome, heart disease, and osteoporosis.

Low levels are particularly common among hospitalized patients. Some studies find that 9–65% of them are deficient.

Deficiency may be caused by disease, drug use, reduced digestive function, or inadequate magnesium intake.

The main symptoms of severe magnesium deficiency include abnormal heart rhythm, muscle cramps, restless leg syndrome, fatigue, and migraines.

More subtle, long-term symptoms that you may not notice include insulin resistance and high blood pressure.

Dietary sources of magnesium include:

Whole grains. One cup (170 grams) of oats contains 74% of the DV.

Nuts. Twenty almonds pack 17% of the DV.

Dark chocolate. One ounce (30 grams) of dark chocolate offers 15% of the DV.

Dark green, leafy vegetables. One ounce (30 grams) of raw spinach provides 6% of the DV.

The bottom line

It is possible to be deficient in almost every nutrient. That said, the deficiencies listed above are by far the most common.

Children, young women, older adults, vegetarians, and vegans seem to be at the highest risk of several deficiencies.

The best way to prevent deficiency is to eat a balanced diet that includes whole, nutrient-dense foods. However, supplements may be necessary for those who can’t obtain enough from diet alone.

Original Article Source: https://www.healthline.com/nutrition/7-common-nutrient-deficiencies#TOC_TITLE_HDR_9 

Belly fat in men: Why weight loss matters

 Belly fat is nothing to joke about. Find out what causes belly fat, the health risks it poses for men and what you can do to lose the extra pounds.

If you're carrying a few extra pounds, you're not alone. But this is one case where following the crowd isn't a good idea. Carrying extra weight — especially belly fat — can be risky.

Belly fat is a more dangerous fat

Belly fat

The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin (subcutaneous fat). It also includes visceral fat — which lies deep inside your abdomen, surrounding your internal organs.

Regardless of your overall weight, having a large amount of belly fat increases your risk of:

• Cardiovascular disease
• Insulin resistance and type 2 diabetes
• Colorectal cancer
• Sleep apnea
• Premature death from any cause
• High blood pressure

Age and genetics may contribute to gaining belly fat

Your weight is largely determined by three main factors:

• How many calories you consume during the day
• How many calories you burn off through daily exercise
• Your age

If you eat too much and exercise too little, you're likely to pack on excess pounds — including belly fat.

Getting older plays a role too. As you age, you lose muscle — especially if you're not physically active. Loss of muscle mass decreases how quickly your body uses calories, which can make it more challenging to maintain a healthy weight. According to the 2015-2020 Dietary Guidelines for Americans, men in their 50s need about 200 fewer calories daily than they do in their 30s due to this muscle loss.

Your genes also can contribute to your chances of being overweight or obese, as well as play a role in where you store fat. However, balancing the calories you consume with activity can help prevent weight gain, despite your age and genetics.

Alcohol's calories contribute to beer belly

Drinking excess alcohol can give you a beer belly, but beer alone isn't to blame. Drinking too much alcohol of any kind can increase belly fat, because alcohol contains calories. If you drink alcohol, do so only in moderation.

For men age 65 and younger, moderation means up to two drinks a day. For men older than age 65, it means up to one drink a day. The less you drink, the fewer calories you'll consume and the less likely you'll be to gain belly fat.

Determining your belly size

So how do you know if you have too much belly fat? Measure your waist:

• Stand and place a tape measure around your bare stomach, just above your hipbone.
• Pull the tape measure until it fits snugly around you, but doesn't push into your skin. Make sure the tape measure is level all the way around.
• Relax, exhale and measure your waist, resisting the urge to suck in your stomach.

For men, a waist measurement of more than 40 inches (102 centimeters) indicates an unhealthy concentration of belly fat and a greater risk of health problems.

Losing weight and exercising will shrink your middle

You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won't get rid of belly fat. However, visceral fat responds to the same diet and exercise strategies that can help you shed excess pounds and lower your total body fat. To battle the bulge:

• Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains. Choose lean sources of protein such as fish and low-fat dairy products. Limit saturated fat, found in meat and high-fat dairy products, such as cheese and butter. Also, limit processed meats. Choose moderate amounts of monounsaturated and polyunsaturated fats — found in fish, nuts and certain vegetable oils — instead.
• Keep portion sizes in check. Even when you're making healthy choices, calories add up. At home, slim down your portion sizes. In restaurants, share meals — or eat half your meal and take the rest home.
• Replace sugary beverages. Drink water or beverages with artificial sweeteners instead.

• Include physical activity in your daily routine. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as running, for at least 75 minutes a week.

  In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.

Losing belly fat takes effort and patience. To lose excess fat and keep it from coming back, aim for slow and steady weight loss. Consult your doctor for help getting started and staying on track.

Original Article 

https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/belly-fat/art-20045685