Health/Fitness « Weekly Gravy

When it comes to losing weight, certain foods have a reputation for being all-stars, providing for a body’s nutritional needs while helping keep a person fuller for longer. “You’re looking at plant foods,” said Connie Diekman, a nationally known food and nutrition consultant and former president of the Academy of Nutrition and Dietetics. “You’re looking at whole grains, vegetables, fruit, beans, nuts, seeds.” Though certain diets or special eating plans may limit some of these foods, a healthy diet can include all of them, with an eye toward portion size. Here are some foods to eat to lose weight: Whole grains Whole grains haven’t been stripped of nutrients in processing, according to the Harvard T.H. Chan School of Public Health, in Boston. Whole grains can also provide a nice balance between protein and carbohydrates, Diekman said. From a weight-loss perspective, these foods contain fiber. “Fiber fills us up and so therefore that blood sugar curve doesn’t drop as rapidly, so you don’t feel the need to eat as often,” Diekman explained. Choices in this category can range quite a bit. There are lesser-known grains like quinoa, millet or bulgur, along with well-known whole wheat breads and pastas, brown rice and oatmeal. Oatmeal got a shout-out recently from the American Heart Association. “It has many, many good qualities,” said Candida Rebello, director of the nutrition and… read on > read on >

Travel can be fun, but taxing. As the pandemic ebbs and people venture back out into the world, an expert from Baylor College of Medicine in Houston offers tips for ensuring a healthier, more peaceful vacation or work trip. “Though frequent travel can boost your mood and positively impact your mental health, keep in mind that it’s a two-way street,” said Dr. Mike Ren, assistant professor of family and community medicine at Baylor. “While traveling, it is important to keep up your physical and mental well-being to maximize the beneficial effects of travel.” Common symptoms of travel fatigue include trouble sleeping, feeling disengaged, having higher stress or anxiety levels, and overindulging in food or alcohol. Someone might need to take a break from traveling to reset, if symptoms are severe. Ren suggests talking to a doctor about whether a pause is needed or if symptoms don’t resolve. “An ounce of prevention is worth a pound of cure. Make sure you are up to date on all your vaccinations, particularly for international travel, and if you are on prescription medications, make sure you have an adequate supply for travel and a few days upon return,” Ren said in a Baylor news release. “Make sure to maintain a good level of hygiene by washing your hands often and take advantage of telehealth visits while traveling if symptoms… read on > read on >

You’ve cut back on your eating, started an exercise routine and just can’t seem to lose weight. What’s going on? It could be a number of issues that are causing you to ask yourself, “Why can’t I lose weight?” The good news is that you can work through them. “It’s very complicated, which is what people need to remember. It’s not a simple task to say I’m going to lose weight and it happens,” said Connie Diekman, a nationally known food and nutrition consultant and former president of the Academy of Nutrition and Dietetics. “So, give yourself a break.” When it comes to eating, food choices, portion sizes and intent — whether you’re eating because you’re hungry or in an attempt to fill an emotional need — all play a role, Diekman said. Of course, exercise has its place. Not to be discounted is the significant role that biology and genetics play. “Not everyone can achieve the weight loss they want to achieve. In other words, our bodies sometimes are smarter than we are,” Diekman said. That doesn’t mean that everyone can’t achieve what is a healthy weight for them by understanding what they can control. Typically, weight gain or loss is a calculation of energy intake and expenditure, but being overweight or obese is more complex, with genetics, behavior and environmental factors contributing, according… read on > read on >

The Grammy-winning singer Adele told a crowd at her New Year’s Eve concert that “really bad sciatica” is causing her to wobble on stage. The award-winning singer first talked about her chronic back problems in a 2021 interview with The Face. “I slipped my first disk when I was 15 from sneezing,” she said. “I was in bed and I sneezed and my fifth one flew out. In January, I slipped my sixth one, my L6. And then where I had a C‑section, my core was useless. … I’ve been in pain with my back for, like, half of my life, really. It flares up, normally due to stress or from a stupid bit of posture.” Someone shared a video on TikTok of the “Hello” singer asking her concert crowd if anyone else had the condition. She received loud screams in response, CBS News reported. “What if it’s becoming more common because we all are sitting down on our asses all day,” Adele told the crowd. Lumbar radiculopathy, better known as sciatica, causes leg, hip, butt and back pain that ranges from mild to severe. Some feel weakness or tingling in their legs and feet. It stems from the sciatic nerve, the largest nerve in the body, extending from the back of the pelvis to the back of the leg just below the knee. The… read on > read on >

Herbal cigarettes: They carry a certain “coolness factor” and sound like they might be a healthier alternative to tobacco, but are they really safer to smoke? Not really, experts say. “Even herbal cigarettes with no tobacco give off tar, particulates and carbon monoxide, and are dangerous to your health,” according to the American Cancer Society (ACS). The ACS outlines the dangers of a few of these herbal alternatives — from clove cigarettes known as kreteks to flavored cigarettes known as bidis and water pipes called hookahs. “Hookah is not a safe alternative to smoking cigarettes,” Dr. Ellen Rome from Cleveland Clinic in Ohio said in a post about the dangers of sharing these pipes that heat tobacco with charcoal and filter it through cool water. “A typical one-hour session involves inhaling 100 to 200 times the volume of smoke inhaled from a single cigarette,” Rome noted. What are herbal cigarettes? The U.S. National Cancer Institute (NCI) defines herbal cigarettes as containing a mixture of flowers, herbs and other natural ingredients. What is not in herbal cigarettes? No tobacco or nicotine. Despite these natural ingredients, they still emit many of the same harmful chemicals that cigarettes have, such as tar and carbon monoxide, according to the NCI. While certain herbal cigarettes are well known, others are more obscure. A study published recently in the American Chemical… read on > read on >

Sometimes it really does “take a village” to help you meet life’s challenges, and quitting smoking can be one of the toughest challenges out there. That’s why specially designed smoking-cessation programs can make all the difference, experts say. Many programs employ a combination approach, one that treats the physical and the psychological addictions you’re trying to break. Dr. Amit Mahajan, a volunteer medical spokesperson for the American Lung Association (ALA), says proven ways to help people quit often include professional counseling — including psychotherapies such as cognitive behavioral therapy. Such therapies are typically given alongside nicotine replacement patches and gums (to help ease cravings), and/or addiction-countering drugs, such as Chantix and bupropion (Wellbutrin). Programs that offer up these combo strategies have a higher likelihood of success, Mahajan said. “At the end of the day, the data is pretty clear that if there’s behavioral therapy combined with pharmacotherapy medications, that is the best option for smokers who want to quit and people who’ve already tried and were unable to quit,” he said. Breaking free The ALA offers up its own program, called Freedom From Smoking. First begun in 1975 and then updated and refined ever since, the program helps overcome the physical, mental and social aspects of addiction. It even offers up an online quiz that folks can take to confirm that they’re mentally ready to… read on > read on >

Researchers studying dry eye disease in mice have found that the condition can alter how the cornea heals itself. They have also identified potential treatments. “We have drugs, but they only work well in about 10% to 15% of patients,” said senior researcher Dr. Rajendra Apte, a professor at Washington University School of Medicine in St. Louis. “In this study involving genes that are key to eye health, we identified potential targets for treatment that appear different in dry eyes than in healthy eyes.” Tens of millions of people around the world, including 15 million in the United States, have eye pain and blurred vision as a result of complications and injury associated with dry eye disease, Apte said in a university news release. “By targeting these proteins, we may be able to more successfully treat or even prevent those injuries,” he said. In dry eye disease, the eye can’t provide adequate lubrication with natural tears. Various types of drops can help replace those, but when the eyes are dry, the cornea is more susceptible to injury. The researchers found that proteins made by stem cells that regenerate the cornea may be new targets for treating and preventing such injuries. To study this, the investigators analyzed genes expressed by the cornea in several mouse models. They looked at dry eye disease, diabetes and other conditions.… read on > read on >

A comprehensive eye exam could be the key to determining if you have glaucoma, a silent thief of sight. Glaucoma is a group of eye diseases that affect the optic nerve, and the leading cause of preventable blindness, according to The Glaucoma Foundation. But most people are unaware of their risk. Glaucoma affects about 80 million people worldwide, and that number is expected to reach almost 112 million by 2040. The condition can run in families. It disproportionately affects people of color. Most people are diagnosed after age 40, and at least half of glaucoma patients had no symptoms until their vision was already significantly damaged. As many as 1.5 million Americans are unaware that glaucoma is silently damaging their optic nerves right now, according to the foundation. High-risk factors for glaucoma include a family history of the disease and being over age 40. Having a family member with glaucoma doesn’t necessarily mean you’ll get the disease, however. The most important risk factor is having abnormally high intraocular pressure (IOP), the foundation explained in a news release. Being of African, Hispanic and Asian descent also increases the risk. People with African and Hispanic ancestry have a greater tendency for developing primary open-angle glaucoma. People of Asian ancestry are more apt to develop angle-closure glaucoma and normal-tension glaucoma. Other risk factors include diabetes, nearsightedness, previous eye… read on > read on >

It’s safe for kids to take the COVID-19 vaccine after they’ve suffered a rare complication from a prior COVID infection, a U.S. National Institutes of Health-supported study has concluded. Multisystem inflammatory syndrome in children (MIS-C) affects about 1 in every 3,000 to 4,000 kids who contract COVID-19, according to the U.S. Centers for Disease Control and Prevention. The complication, which occurs a few weeks after COVID-19 infection, involves an intense immune response that can lead to life-threatening organ failure. Seventy-four deaths in the United States have been linked to MIS-C during the pandemic, the CDC says. A lingering question of COVID vaccine safety is how it might affect the more than 9,000 children and adolescents who’ve been diagnosed with MIS-C, the researchers noted. To figure that out, 22 North American medical centers enrolled 385 children aged 5 and older who’d had MIS-C from an earlier COVID infection but were now eligible to receive the vaccine. Of the group, about half received at least one vaccine dose. The average length of time between MIS-C diagnosis to the first vaccine dose was 9 months. The average age of participants in the study was 12 years old, and about 74% were boys. Participants were racially diverse. The report was published online Jan. 3 in JAMA Network Open. Mild side effects like arm soreness and fatigue occurred in 49%… read on > read on >

Losing weight is one of the most popular New Year’s resolutions — possibly to give yourself an excuse for some New Year’s Eve overindulgence. “I’m going to cram it all in tonight, so tomorrow I start afresh,” jokes registered dietitian Connie Diekman, a nationally known food and nutrition consultant. But those waking up bleary-eyed on New Year’s Day will find themselves facing a bewildering array of fad diets and quick weight-loss schemes. Which would be best for you? In large part, it’s going to be the diet that you can incorporate into your everyday life to improve your health rather than lose weight, Diekman said. “Making changes to our eating habits is a process. It takes time. Give yourself a break,” Diekman said. “Set one goal at a time. Work through it. When you’re successful, now you feel more empowered to do the next goal, and the next goal, and the next goal. “Yes, it takes time. But remember, this is about your health. It’s not about the weight. It’s a healthy you,” Diekman continued. “Because if you lose 10 pounds, 20 pounds, 30 pounds, but it was muscle mass and not body fat, it didn’t do you any good.” Also remember that weight loss requires that you take in fewer calories than you burn in a day, regardless of the diet you adopt, said… read on > read on >