New Scientist
By Matthew Sparkes An exoskeleton boot that lets you walk faster while using less energy could help older people or those with disabilities move around. Existing exoskeletons have failed to make the step into the real world because they need to be fine-tuned to a person’s gait over long periods. Without such personalization, the hardware may provide only a minimal boost or even make walking harder. "Despite all the things you see in the comic books and superhero movies, exoskeletons are really, really tricky," says Steve Collins at Stanford University in California. Collins and his colleagues have previously found tailoring an exoskeleton to an individual to be a lengthy task. The wearer had to visit the lab for five consecutive days and walk on a treadmill for 2 hours each day while wearing an uncomfortable respirator and sensors so that the content of the air they breathed in and out, and therefore their metabolic effort, could be measured. Read more: Watch emu-inspired robot legs that use less energy to run Now, the researchers have come up with a computer model that absorbs the data from 3600 of their previous laboratory tests to learn how to approximate the metabolic effort based on physical data from the exoskeleton's sensors alone. This means their exoskeleton boot can hit the ground running and the wearer can fine-tune the hardware while walking outside normally, rather than on a treadmill in a lab. This method got within 5 per cent of the efficiency of the laboratory approach, but did it in a quarter of the time and without the need for expensive specialist respirators. Collins says the research could finally make exoskeletons practical and affordable. The exoskeleton boots used in the trials were built from aluminium and carbon fibre and have a motor to pull on a lever that helps to rotate the ankle and push off harder with the toes. The team found that the device, when trained outside a lab, led to a 9 per cent increase in walking speed and a 17 per cent reduction in energy cost during natural walking compared with normal shoes. The researchers calculate that these energy savings are roughly equivalent to removing a 9.2-kilogram backpack. Read more: Boston Dynamics leads call to stop arming robots – will anyone listen? "When I got started in all this 12 years ago, as a new professor, nobody had ever designed a device of any kind that made walking easier for anybody," says Collins. "Everything we tried made walking harder. But I think we're actually finally there. I feel like in the next few years, we're going to see some products that actually improve people's lives based on this research." Collins says that not only is the approximation approach quicker and cheaper, but it will also constantly update, unlike lab testing, which would provide a slightly more accurate solution that may become less appropriate over time. "These things can be constantly optimising to your needs as you walk around," he says. "Your body is slowly changing - muscles remodel, your habits change, you gain or lose weight - and so the optimal assistance will change slowly over time too." Journal reference: Nature, DOI: 10.1038/s41586-022-05191-1 New Scientist
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It's now considered 'normal' to live your life plagued with four or more health complaints.
Dr. Joseph Mercola STORY AT-A-GLANCE
Advertisement If you’re currently healthy, count yourself lucky — and above average when it comes to the average adult battling at least four different health issues. The disturbing data was revealed by OnePoll, which conducted a survey — commissioned by infant formula manufacturer Perrigo — of 2,000 British adults.1 Not only did 82% of the adults surveyed have a minor health condition, but 59% said they were in “significant” pain or discomfort. Common conditions among those surveyed included back pain, headaches and seasonal allergies. Majority of Adults Suffering From Poor Health The study casts light on the day-to-day realities for thousands of people, whose quality of life is suffering due to long-term poor health. For more than one-quarter of those surveyed, their health complaints have been ongoing for several years, while 8% said their health conditions have been present for more than a decade. The implications to daily life are immense. Among those surveyed who have health issues:2
Unfortunately, without attention paid to the foundational cause of these health complaints, those affected are likely to receive disjointed, sporadic care and fall into the trap of polypharmacy, or the use of multiple medications. Most US Adults Take Multiple Prescription Drugs What goes along with a laundry list of health complaints? Typically, a laundry list of medications. A 2017 survey of nearly 2,000 U.S. adults by Consumer Reports found that more than half of U.S. adults regularly take prescription medications, and the average adult takes four.4 The rate of prescribing has been skyrocketing as well, even outpacing the rate of population increase in the U.S. The Consumer Reports survey found that the total number of prescriptions filled by Americans (including children) increased by 85% from 1997 to 2016 — but the total U.S. population increased by only 21% during that time. If you visit a doctor in the conventional medicine system, the fact is that you’re likely to be prescribed a medication. “About three-quarters of all visits to a physician end with a drug prescription,” according to a report in the journal Health Affairs.5 The U.S. FDA put the number at 64%.6 Either one is shocking, as is the fact that the average American adult takes four prescription drugs, and 75% of Americans take at least one over-the-counter drug regularly as well.7 As the FDA notes, “ADRs [adverse drug reactions] increase exponentially with four or more mediations.”8 Which Drugs Are Most Prescribed? The most common drugs prescribed give clues about the most common health complaints. In 2018, researchers with Larkin University’s College of Pharmacy compiled the top 200 prescribed drugs, along with their reported adverse reactions and black box warnings.9 I’ll focus on the top 20 here, which include:10
Polypharmacy Carries Serious Risks If you suffer from multiple health conditions, your health is at risk not only from the illnesses but also from the multiple drugs prescribed to treat them. Adverse effects from polypharmacy are common and may drive patients to seek ever-more drugs to treat the side effects caused by their unsafe drug regimen. It’s a vicious cycle, one that’s perpetuated by a broken health care system that revolves around pharmaceutical-driven, fragmented care. When medications are prescribed in excess, including to treat the side effects of other drugs, the patient’s health suffers. “The use of numerous medications may result in medication-related problems such as inappropriate indications, therapeutic duplication, adverse effects, drug interactions, unnecessary medications, poor adherence, and a strain on health care resources,” according to a featured article in The Journal for Nurse Practitioners.12 It also noted that polypharmacy is a preventable risk factor for hospital admission in older adults, due to adverse drug events. In BMC Geriatrics, adverse outcomes including mortality, falls, adverse drug reactions, increased length of hospital stay and hospital readmission are listed, and the risk of harm increases with the number of medications.13 According to the systematic review:14 “Harm can result due to a multitude of factors including drug-drug interactions and drug-disease interactions. Older patients are at even greater risk of adverse effects due to decreased renal and hepatic function, lower lean body mass, reduced hearing, vision, cognition and mobility.” People over the age of 65 may be most at risk of polypharmacy’s adverse effects. While 89% of people aged 65 and older take at least one prescription medication, 54% take four or more.15 Data from Merck similarly found that nearly 80% of older adults regularly take at least two prescription drugs while 36% regularly use five or more different drugs — and this doesn’t include over-the-counter medications.16 Adding to the risks, Merck stated, “Most drugs used by older people for chronic disorders are taken for years.”17 Even Children Are Being Overmedicated While those over 65 tend to be the most medicated since they’re more likely to have one or more chronic conditions,18 even children are prescribed multiple, powerful drugs. In 2014, the Citizens Commission on Human Rights, a mental health watchdog group, highlighted data showing that in 2013:19
In 2021, more than one year into the pandemic, 1 in every 12 children under age 18 was on medication for ADD/ADHD, autism/ASD or difficulties with emotions, concentration or behavior, according to Psychology Today.22 “This includes 1.2% of preschoolers and 12.9% of 12- to 17-year-olds (1 in 8),” the magazine said, adding that even children as young as 2 “were being forced to take powerful antipsychotic drugs,” mostly in conjunction with one or more other psychiatric drugs for “the particularly vague diagnosis of ‘pervasive developmental disorder.’” Being prescribed multiple psychotropic drugs to treat anxiety, depression or ADHD is incredibly common among youth. As noted in a study published in the journal Pediatrics in 2020, not only is the use of ADHD medication increasing but so is psychotherapeutic polypharmacy.23 From 2006 to 2015, prescriptions for ADHD medications among patients aged 2 to 24 years increased from 4.8% to 8.4%, while the percentage of those who were prescribed a drug for ADHD as well as at least one other medication rose from 26% to 40.7%.24 Most often, stimulants and α-2 agonists were prescribed together to treat ADHD, while the most common psychotropic agents prescribed in addition were selective serotonin reuptake inhibitors (SSRIs) and second-generation antipsychotics (SGAs). “Surprisingly,” the researchers noted, “SGAs were coprescribed with ADHD medications most frequently at visits in the youngest patients (2-5 years of age)” — possibly in an attempt to treat sleep difficulties.25 Top Tips for Better Health Many chronic health conditions and mental health problems can be remedied with healthy lifestyle changes. One powerful step to protect your health is to eliminate or drastically reduce linoleic acid in your diet. Linoleic acid is the primary fat found in polyunsaturated fatty acids (PUFAs), including vegetable/seed oils. When oxidized, it degenerates into compounds that are carcinogenic, thrombogenic, mutagenic and genotoxic.26 Linoleic acid is found in virtually every processed food, including restaurant foods, sauces and salad dressings, so to eliminate it you’ll need to eliminate most processed foods and restaurant foods from your diet. Time restricted eating (TRE) is another powerful intervention. It mimics the eating habits of our ancestors and restores your body to a more natural state that allows a whole host of metabolic benefits to occur.27 TRE involves limiting your eating window to six to eight hours per day instead of the more than 12-hour window most people use. Research shows, for instance, that TRE promotes insulin sensitivity and improves blood sugar management by increasing insulin-mediated glucose uptake rates,28 which is important for resolving Type 2 diabetes along with other metabolic health conditions. Ideally, you’ll want to stop eating for several hours before bedtime, then start your eating window in mid- to late morning after you wake up. Remember, while it’s important to get back to the basics of eating whole foods, getting high-quality sleep, exercising and being active throughout your day and relieving stress, with each toxic exposure you remove from your life, the better health you’ll enjoy. So along with adding in healthy elements, make a point to remove those that may be harming you, including toxic personal care and cleaning products, electromagnetic fields and unnecessary medications. When you address your health this way, on a holistic level, you can stay well and avoid polypharmacy at every life stage. Subscribe to Mercola Newsletter Disclaimer: The entire contents of this website are based upon the opinions of Dr. Mercola, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Mercola and his community. Dr. Mercola encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The subscription fee being requested is for access to the articles and information posted on this site, and is not being paid for any individual medical advice. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content. The Average Person Has at Least 4 Health IssuesIt's now considered 'normal' to live your life plagued with four or more health complaints. Dr. Joseph Mercola 15 hr ago 18 16 STORY AT-A-GLANCE
Advertisement If you’re currently healthy, count yourself lucky — and above average when it comes to the average adult battling at least four different health issues. The disturbing data was revealed by OnePoll, which conducted a survey — commissioned by infant formula manufacturer Perrigo — of 2,000 British adults.1 Not only did 82% of the adults surveyed have a minor health condition, but 59% said they were in “significant” pain or discomfort. Common conditions among those surveyed included back pain, headaches and seasonal allergies. Majority of Adults Suffering From Poor Health The study casts light on the day-to-day realities for thousands of people, whose quality of life is suffering due to long-term poor health. For more than one-quarter of those surveyed, their health complaints have been ongoing for several years, while 8% said their health conditions have been present for more than a decade. The implications to daily life are immense. Among those surveyed who have health issues:2
Unfortunately, without attention paid to the foundational cause of these health complaints, those affected are likely to receive disjointed, sporadic care and fall into the trap of polypharmacy, or the use of multiple medications. Most US Adults Take Multiple Prescription Drugs What goes along with a laundry list of health complaints? Typically, a laundry list of medications. A 2017 survey of nearly 2,000 U.S. adults by Consumer Reports found that more than half of U.S. adults regularly take prescription medications, and the average adult takes four.4 The rate of prescribing has been skyrocketing as well, even outpacing the rate of population increase in the U.S. The Consumer Reports survey found that the total number of prescriptions filled by Americans (including children) increased by 85% from 1997 to 2016 — but the total U.S. population increased by only 21% during that time. If you visit a doctor in the conventional medicine system, the fact is that you’re likely to be prescribed a medication. “About three-quarters of all visits to a physician end with a drug prescription,” according to a report in the journal Health Affairs.5 The U.S. FDA put the number at 64%.6 Either one is shocking, as is the fact that the average American adult takes four prescription drugs, and 75% of Americans take at least one over-the-counter drug regularly as well.7 As the FDA notes, “ADRs [adverse drug reactions] increase exponentially with four or more mediations.”8 Which Drugs Are Most Prescribed? The most common drugs prescribed give clues about the most common health complaints. In 2018, researchers with Larkin University’s College of Pharmacy compiled the top 200 prescribed drugs, along with their reported adverse reactions and black box warnings.9 I’ll focus on the top 20 here, which include:10
If you suffer from multiple health conditions, your health is at risk not only from the illnesses but also from the multiple drugs prescribed to treat them. Adverse effects from polypharmacy are common and may drive patients to seek ever-more drugs to treat the side effects caused by their unsafe drug regimen. It’s a vicious cycle, one that’s perpetuated by a broken health care system that revolves around pharmaceutical-driven, fragmented care. When medications are prescribed in excess, including to treat the side effects of other drugs, the patient’s health suffers. “The use of numerous medications may result in medication-related problems such as inappropriate indications, therapeutic duplication, adverse effects, drug interactions, unnecessary medications, poor adherence, and a strain on health care resources,” according to a featured article in The Journal for Nurse Practitioners.12 It also noted that polypharmacy is a preventable risk factor for hospital admission in older adults, due to adverse drug events. In BMC Geriatrics, adverse outcomes including mortality, falls, adverse drug reactions, increased length of hospital stay and hospital readmission are listed, and the risk of harm increases with the number of medications.13 According to the systematic review:14 “Harm can result due to a multitude of factors including drug-drug interactions and drug-disease interactions. Older patients are at even greater risk of adverse effects due to decreased renal and hepatic function, lower lean body mass, reduced hearing, vision, cognition and mobility.” People over the age of 65 may be most at risk of polypharmacy’s adverse effects. While 89% of people aged 65 and older take at least one prescription medication, 54% take four or more.15 Data from Merck similarly found that nearly 80% of older adults regularly take at least two prescription drugs while 36% regularly use five or more different drugs — and this doesn’t include over-the-counter medications.16 Adding to the risks, Merck stated, “Most drugs used by older people for chronic disorders are taken for years.”17 Even Children Are Being Overmedicated While those over 65 tend to be the most medicated since they’re more likely to have one or more chronic conditions,18 even children are prescribed multiple, powerful drugs. In 2014, the Citizens Commission on Human Rights, a mental health watchdog group, highlighted data showing that in 2013:19
In 2021, more than one year into the pandemic, 1 in every 12 children under age 18 was on medication for ADD/ADHD, autism/ASD or difficulties with emotions, concentration or behavior, according to Psychology Today.22 “This includes 1.2% of preschoolers and 12.9% of 12- to 17-year-olds (1 in 8),” the magazine said, adding that even children as young as 2 “were being forced to take powerful antipsychotic drugs,” mostly in conjunction with one or more other psychiatric drugs for “the particularly vague diagnosis of ‘pervasive developmental disorder.’” Being prescribed multiple psychotropic drugs to treat anxiety, depression or ADHD is incredibly common among youth. As noted in a study published in the journal Pediatrics in 2020, not only is the use of ADHD medication increasing but so is psychotherapeutic polypharmacy.23 From 2006 to 2015, prescriptions for ADHD medications among patients aged 2 to 24 years increased from 4.8% to 8.4%, while the percentage of those who were prescribed a drug for ADHD as well as at least one other medication rose from 26% to 40.7%.24 Most often, stimulants and α-2 agonists were prescribed together to treat ADHD, while the most common psychotropic agents prescribed in addition were selective serotonin reuptake inhibitors (SSRIs) and second-generation antipsychotics (SGAs). “Surprisingly,” the researchers noted, “SGAs were coprescribed with ADHD medications most frequently at visits in the youngest patients (2-5 years of age)” — possibly in an attempt to treat sleep difficulties.25 Top Tips for Better Health Many chronic health conditions and mental health problems can be remedied with healthy lifestyle changes. One powerful step to protect your health is to eliminate or drastically reduce linoleic acid in your diet. Linoleic acid is the primary fat found in polyunsaturated fatty acids (PUFAs), including vegetable/seed oils. When oxidized, it degenerates into compounds that are carcinogenic, thrombogenic, mutagenic and genotoxic.26 Linoleic acid is found in virtually every processed food, including restaurant foods, sauces and salad dressings, so to eliminate it you’ll need to eliminate most processed foods and restaurant foods from your diet. Time restricted eating (TRE) is another powerful intervention. It mimics the eating habits of our ancestors and restores your body to a more natural state that allows a whole host of metabolic benefits to occur.27 TRE involves limiting your eating window to six to eight hours per day instead of the more than 12-hour window most people use. Research shows, for instance, that TRE promotes insulin sensitivity and improves blood sugar management by increasing insulin-mediated glucose uptake rates,28 which is important for resolving Type 2 diabetes along with other metabolic health conditions. Ideally, you’ll want to stop eating for several hours before bedtime, then start your eating window in mid- to late morning after you wake up. Remember, while it’s important to get back to the basics of eating whole foods, getting high-quality sleep, exercising and being active throughout your day and relieving stress, with each toxic exposure you remove from your life, the better health you’ll enjoy. So along with adding in healthy elements, make a point to remove those that may be harming you, including toxic personal care and cleaning products, electromagnetic fields and unnecessary medications. When you address your health this way, on a holistic level, you can stay well and avoid polypharmacy at every life stage. Subscribe to Mercola Newsletter Disclaimer: The entire contents of this website are based upon the opinions of Dr. Mercola, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Mercola and his community. Dr. Mercola encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The subscription fee being requested is for access to the articles and information posted on this site, and is not being paid for any individual medical advice. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.
Advertisement For those who appreciate the unique spiciness of turmeric, it's serendipitous to learn there are several layers of extraordinary health benefits included with the active ingredient known as curcumin. One of the latest was revealed in a study in which scientists tested the powerful compound for its effects on heart failure patients. Heart failure, experienced by over 6 million people in the U.S., weakens your heart and affects its ability to pump sufficient oxygen. Patients no longer have the ability to participate in activities and exercise like they once did, which could be described as life altering. Heart failure is also described as chronic, progressive and incurable, although a change in lifestyle, such as eating a balanced, healthy diet and performing regular exercise can decrease feelings of fatigue and enhance their mood enough to help people resume their lives to a large degree. Research published in the Journal of Applied Physiology reports that curcumin may help patients with chronic heart failure by increasing skeletal muscle strength, endurance and exercise capacity. Although mice were the subjects used in the trial, the scientists are hopeful their research can eventually be translated to human patients in a clinical setting. Turmeric is in the same botanical family as ginger, another powerful spice with proven, health-beneficial compounds. With that in mind, corresponding study author Dr. Lie Gao, assistant professor of cellular and integrative physiology at the University of Nebraska Medical Center (UNMC), notes: "This study showed an important proof of principle. Some foods and spices, such as broccoli and turmeric, contain a rich supply of antioxidant compounds. Consumption of these foods or spices may improve skeletal muscle health. For patients with stable heart failure that have limited ability to exercise, compounds like these may be beneficial." Interestingly, previous studies proposed that targeting skeletal muscle with antioxidants may be advantageous for heart failure patients, but Gao states that it's not possible to use curcumin on humans because of the high amounts it would take. Gao then suggests that "other antioxidants" such as dimethyl fumarate, a drug currently popular for treating multiple sclerosis, could be used for its health-improving benefits. That said, curcumin is one of hundreds of plant-based nutriments, from carrots to tobacco, to be unapologetically sourced and manufactured into pharmaceuticals. Curcumin: Gingery, Earthy, Healing Curcumin, taken from the underground rhizome of the plant, is the pigment that gives curry its bright yellow hue, explaining why turmeric is an ingredient used to complement and color stir-fries and sautéed root vegetables, rice, scrambled eggs and braised greens such as kale and collards. In just the past few years, queries about the spice touted to have a "cult following" have increased exponentially, according to The Guardian. It's showing up in foods like smoothies and the trendy turmeric latte known as golden milk, a potent blend of organic turmeric powder and coconut milk and/or virgin coconut oil. Optional flavor additions include vanilla, raw honey or stevia, a stick of ginger and/or cinnamon, and sometimes a healthy dash of black or white pepper. The addition of ghee is used to soothe a sore throat. In fact, the use of black pepper in golden milk is supported by a study in which the "curcuminoid-piperine combination" addressed the symptoms of metabolic syndrome in 117 study subjects who exhibited both oxidative stress and inflammation. According to the randomized, controlled trial and updated meta-analysis,7 oxidative and inflammatory status showed significant improvement, even with short-term curcumin supplementation. Tellingly, turmeric is called the "spice of life" in India. Golden milk is becoming increasingly popular not just as a pleasant, warming drink for cool autumn evenings, but as a sleep aid for people who struggle with insomnia. Further, curcumin has been identified as a substance that's safe, effective and natural. A plethora of studies point to the anti-inflammatory properties of curcumin (Curcuma longa) and reveal more than 160 separate physiological and cell-signaling pathways, positively influencing arthritic conditions, cancer, obesity, inflammatory bowel disease, and, more recently, metabolic syndrome and dementia. Studies Reveal Curcumin's Powerful Potential for Your Brain In another study from mid-2018, scientists at Texas A&M endeavored to relieve patients suffering from Gulf War illness (GWI), characterized by "substantially declined neurogenesis, chronic low-grade inflammation, increased oxidative stress and mitochondrial dysfunction in the hippocampus." In the animal study, GWI rats treated with curcumin (CUR) maintained better memory and mood function. In addition: "Enhanced neurogenesis, restrained inflammation and oxidative stress with normalized mitochondrial respiration may underlie better memory and mood function mediated by CUR treatment." The scientists wrote that their use of curcumin was due to its long-recognized ability to positively influence several aspects of brain health. The rats in the study were exposed to low doses of DEET, or N-diethyl-m-toluamide, a common insect repellant, and other chemicals related to GWI, such as pyridostigmine bromide and permethrin. They were also subjected to restraint for five minutes daily for a period of 28 days. Even more recently, another study shows that chronic neuropathic pain and the cognitive impairment that accompanies it can be addressed with the antinociceptive (reduced sensitivity to painful stimuli) and neuroprotective application of curcumin, demonstrated using rats in a lab setting subjected to cobra venom. Interestingly, the rats exhibited improvements in spatial learning and memory deficits, as well as increased exploratory activities due to the ability of curcumin to reverse the damage done to hippocampal neurons and synapses. Scientists concluded that curcumin can "alleviate pain, improve spatial learning and memory deficits, and treat chronic neuropathic pain-induced cognitive deficits." Mood and Memory Enhancement via Curcumin The inflammatory and antioxidant properties of curcumin to improve memory and mood were again confirmed when UCLA published results of a double-blind, placebo-controlled 18-month trial in the American Journal of Geriatric Psychology, in which 90 milligrams (mg) of a bioavailable form of curcumin, taken twice a day, "led to significant memory and attention benefits" in people with mild memory loss. Curcumin has been suggested as the explanation for why senior citizens in India, whose regular diets include generous amounts of curcumin-containing foods, show both a lower incidence of Alzheimer's disease and sharper cognitive function. Further, the study "results suggest that taking this relatively safe form of curcumin could provide meaningful cognitive benefits over the years." Gary Small, director of the University's Semel Institute for Neuroscience and Human Behavior and the study's first author, notes that while the mechanisms behind curcumin's brain benefits aren't yet known definitively, they might be due to its inhibitory effect on brain inflammation, which has been associated with both major depression and Alzheimer's disease. Forty people, including healthy people without dementia as well as those with the characteristic "microscopic plaques and tangles" of Alzheimer's, ranging in age from 51 to 84 years, participated in the study. Scientists took standardized cognitive assessments at the beginning of the study as well as at six-month intervals, and participants' curcumin levels were checked in their blood after 18 months. Further: "Thirty of the volunteers underwent positron emission tomography, or PET scans, to determine the levels of amyloid and tau in their brains at the start of the study and after 18 months. The people who took curcumin experienced significant improvements in their memory and attention abilities, while the subjects who received placebo did not … In memory tests, the people taking curcumin improved by 28 percent over the 18 months. Those taking curcumin also had mild improvements in mood, and their brain PET scans showed significantly less amyloid and tau signals in the amygdala and hypothalamus than those who took placebos." The participants' amygdala and hypothalamus — regions of the brain known to control several memory and emotional functions, which were positively influenced by the curcumin — were defined as critical areas of the brain. Curcumin Is Used to Alleviate Stroke Damage Still another study, this one presented at an American Heart Association International Stroke Conference, uncovered curcumin's ability to repair damage caused by strokes, which have been called "brain attacks" caused when a blood clot blocks an artery or blood vessel, effectively cutting off blood flow and triggering brain cell death and sometimes brain damage and even death. Stroke symptoms include an inability for individuals to walk due to a loss of balance, a sudden, severe headache, difficulty seeing, weakness, often on one side only, and sudden confusion. It's crucial to know that the longer your brain goes without oxygen, the greater your risk of lasting damage. A drug used on stroke victims, referred to as "clot-busting," the current and most common intervention, is a synthetic contrast to the curcumin-hybrid known as CNB-001, which repairs damage sustained at the molecular level by the lack of oxygen. Besides crossing the blood-brain barrier, CNB-001 works by influencing the mechanism responsible for the regeneration of brain cells and offers future stroke victims new hope for more complete recovery. This is a specific example of a time when a drug can both save your life and prevent the very frequent and devastating outcomes of a stroke. Incidentally, medical intervention is crucial to help prevent such damage from stroke, but must be obtained within 60 minutes. Curcumin to Help Prevent Cancer Curcumin has been identified as one of the most powerful chemopreventive and anticancer agents, and recognized for its wide spectrum of pharmacological properties and inhibitory effects on metabolic enzymes, according to PubChem, which notes its wound healing and antimicrobial effects, and states: "Curcumin blocks the formation of reactive-oxygen species, possesses anti-inflammatory properties as a result of inhibition of cyclooxygenases (COX) and other enzymes involved in inflammation; and disrupts cell signal transduction by various mechanisms including inhibition of protein kinase C. These effects may play a role in the agent's observed antineoplastic properties, which include inhibition of tumor cell proliferation and suppression of chemically induced carcinogenesis and tumor growth in animal models of cancer." The same study shows curcumin as able to suppress cancer proliferation and apoptosis (programmed cell death), thereby acting as a chemopreventive agent in skin, colon and stomach cancers. Other studies using animal models list breast, bladder, brain, esophageal, kidney, liver, lung, pancreas and prostate cancers, and more. Significantly, the active elements in curcumin attack cancer while leaving healthy cells untouched. For the purpose of disease intervention, while turmeric is available in powdered form, it contains very little of the active compounds in curcumin, or only about a 3 percent curcumin concentration. Because it's not easily absorbed through your gastrointestinal tract, it's more effective to use a high-quality bioavailable curcumin extract, according to a 2013 study. A typical anticancer dose is just under 1 teaspoon of curcumin extract three or four times daily. If you need to grab a quick meal on the go but don't want to totally blow your healthy eating plan, it's still possible to hthe fast food drive-thru. Many fast food chains have improved their nutrition game in recent years, making good-for-you choices easier than ever. By introducing more veggie-forward and low-calorie meals like salads and bowls, these chain restaurants have started to think outside the typical cheeseburger-and-fries fare. This is awesome for folks who are concerned about weight gain or are simply trying to make healthier choices, and provides better options for people who live in areas where fast food chains are the main affordable option--one study found that the higher percentage of Black people who live in an area, the easier their access to fast food, as compared with areas with proportionately fewer Black residents. No matter where you are chowing down, start by loading your meal with as many healthy vegetables as possible, whether that means adding extra peppers to your pizza, asking for mushrooms on (or in place of!) your burger, or scooping some salsa onto your burrito bowl. Some chains even have ordering hacks that can help you further lighten up your meal. For example, ask for your Taco Bell order "fresco" to nix the calorie-laden dressings, cheese, and sour cream. Strategizing the best items to order before you get to the register or ordering window can help you make smarter choices. Next time they only nearby option is fast food, or you simply get a craving for your guilty pleasure of choice, we'll help you order with confidence. These low-cal breakfast, lunch, and dinner options all get the stamp of approval from a registered dietitian. Arby 's: Roast Turkey Farmhouse SaladWho would've thought the same people who coined "we have the meats" also offer a light and delicious salad? With roasted turkey and diced bacon, it's got all of the indulgence of a sandwich, without the bun. Total Calories: 240 Total Fat: 13 grams Au Bon Pain: Vegetarian Deluxe SaladGet your strive-for-five servings of veggies with this vegetarian salad. It's full of greens, peppers, kalamata olives, feta, chickpeas, and other veggies to give your body the nutrition it needs. Total Calories: 260 Total Fat: 13 grams Boston Market: Rotisserie Chicken BowlSkip the gravy and go for a double portion of fresh steamed vegetables and green beans over the mashed potatoes and corn. You can pass on the potatoes and go for double veggies for an even healthier option. Total Calories: 330 Total Fat: 13 grams Chipotle: Burrito BowlGo for fajita steak and pinto beans, plus all the salsa and veggies your heart desires, to get plenty of protein without a lot of extra fat. Say "no thank you" to calorie-heavy rice, guacamole, and cheese and opt for pico de gallo for flavor, instead. Total Calories: 330 Total Fat: 8 grams Culver 's: Beef Pot Roast SandwichJust because you're watching your meat intake doesn't mean you have to stick to salads. Braised chuck roast piled on a bun makes this a decent choice for carnivores. Skip the pickle to lower your salt intake and give the the fries a miss. Total Calories: 410 Total Fat: 13 grams Culver 's: Beef Pot Roast SandwichJust because you're watching your meat intake doesn't mean you have to stick to salads. Braised chuck roast piled on a bun makes this a decent choice for carnivores. Skip the pickle to lower your salt intake and give the the fries a miss. Total Calories: 410 Total Fat: 13 grams Dairy Queen: Small ConeA person sometimes just needs her ice cream! When a sweet craving hits, go for a small soft serve. It has less fat than other options, and just enough sugar hit the spot. A kids cone is even better. Total Calories: 230 Total Fat: 7 grams Dunkin' Donuts: Wake-Up WrapStart your day off right by ordering the ham, egg, and cheese version of Dunkin's wake-up wrap. It has less sodium and saturated fat than other options, and tastes great too. Total Calories: 190 Total Fat: 11 grams Einstein Bros.: Egg and Cheese BagelIf you've got a hankerin' for a bagel sandwich, ditch the bacon and go strictly egg and cheese. It's a little high in sodium, so try to limit your salt intake elsewhere that day. Total Calories: 410 Total Fat: 15 grams Five Guys: Little HamburgerA burger with the bun with run you about 500 calories, but it also weighs in at a nice 25 grams of protein to keep you satisfied. Load that baby up with all the lettuce, green peppers, grilled mushrooms, onions, and tomatoes your heart desires — they're all free, and will add veggies and fiber to your meal! Total Calories: 540 Total Fat: 26 grams Hardee 's: Low Carb Charbroiled BBQ Chicken SandwichSince bread is one of the top sources of salt in the diet (who knew?) switch out the bun for a lettuce wrap and you'll save both carbs and sodium. Total Calories: 190 Total Fat: 4 grams In-N-Out Burger: Protein Style HamburgerA burger in a lettuce wrap is the way to go if you're carb-conscious. Order it with or without onions. (And skip the fries and sugary soda, even though we know it's super tempting.) Total Calories: 275 Total Fat: 17 grams Jack in the Box: Grilled Chicken SaladSliced chicken, cheddar cheese, grape tomatoes, cucumbers, carrots, and croutons, plus a low-fat balsamic add up to one tasty bowl of greens. Total Calories: 370 Total Fat: 15 grams Jimmy John 's: Slim 2 Roast BeefAsk for extra lettuce, tomato, cucumber, and other veggies as added toppings. If you're watching your salt intake, order it as an "unwich" (translation: lettuce wrap) to lower the sodium content. Total Calories: 480 Total Fat: 6 grams KFC: Extra Crispy TendersIn no universe are fried chicken strips truly healthy, but if you're at KFC, these are one of the better options, clocking in at respectable 260 calories for two. And for your daily serving of veggies, don't forget to round out your meal with a side of green beans and coleslaw for a veggie fix. Total Calories: 260 Total Fat: 14 grams McDonald 's: Classic CheeseburgerIt may come as a surprise, but our resident nutritionist, Jaclyn London, MS, RD, CDN, recommends the cheeseburger because of its right-on-the-mark portion size. Add pickles, onions, mustard, ketchup, or BBQ sauce to flavor it up. Total Calories: 300 Total Fat: 12 grams Moe's Southwest Grill: Burrito BowlIf you have a craving for a good old burrito bowl, you can build yours with chicken, pinto beans, cheese (ask them to sprinkle it on light), and top with all the guac (filled with healthy fats) and salsa you want. Total Calories: 357 Total Fat: 17 grams Panda Express: Broccoli BeefWhen it comes to fast food Asian fare, simple is often healthiest: broccoli and beef tossed in a ginger soy sauce. Bulk it up with the side of mixed veggies and steamed brown rice. Total Calories: 150 Total Fat: 7 grams Panera Bread: Fuji Apple Salad With ChickenThere are lots of good, healthy options to consider at Panera, but for tasty small meal, go for a half salad and add the white balsamic vinaigrette for a sweet, light finish. Total Calories: 280 Total Fat: 17 grams Pizza Hut: Veggie Lover's SliceRather than get your own personal pizza, split a medium one with friends. Go for a slice of veggie lover's (bonus points for ordering with extra veggies) and pair it with a huge salad on the side. Total Calories: 230 Total Fat: 9 grams Potbelly: Mediterranean SandwichHummus, feta, artichoke hearts, cucumbers, and roasted red peppers create a tasty filling veggie sammie — all for just 470 calories. Total Calories: 470 Total Fat: 12 grams Sonic Drive-In: Jr. BurgerDefinitely order from the kids' menu when you head here—the portions are right-sized. The Jr. Burger is one of the best bets, especially when paired with a container of applesauce. Total Calories: 330 Total Fat: 16 grams Starbucks: Sous Vide Egg BitesThe egg white and red pepper variety offers up a nice amount of protein — 13 grams — and also provides a good source of calcium. Pair with a latte or misto (without added sugar!) and a piece of fruit. Total Calories: 170 Total Fat: 8 grams Subway: Roast Beef SandwichA 6-inch sub on whole wheat (more fiber!) without dressing will run you about 300 calories, says London. Ask for it with extra veggies like cucumbers, green peppers, lettuce, onions, spinach, and tomatoes. Total Calories: 290 Total Fat: 4.5 grams Taco Bell: Crunchy Taco Fresco StyleOrder a crunchy taco over soft to save on sodium. In fact, for 170 calories per beef taco, go ahead and order two. Total Calories: 340 Total Fat: 18 grams Whataburger: Apple and Cranberry Chicken SaladDried cranberries, apples, cheddar cheese, and grilled chicken make for a flavorful salad. Total Calories: 385 Total Fat: 12 grams Wendy 's: Apple Pecan Chicken SaladLondon recommends going halfsies on this fruit and nut-packed salad (you can save half for tomorrow or split it with a friend) and then adding a side of apple slices. Total Calories: 340 Total Fat: 17 grams Sarah Madaus - 54m ago The Healthy
Your nails are brittle. Broken nails are an annoyance, but if you’re noticing that your nails are breaking more often than normal it might be cause for concern. Your nails can turn brittle for a number of reasons, but the two most prominent ones are collagen and calcium deficiencies. Collagen is a protein that supports your skin, connective tissue, and skeleton. You can keep it healthy with foods, like berries, leafy greens, soy, and citrus. Calcium is a mineral that’s integral to bone health—besides dairy, you can also get calcium from dark leafy greens and sardines. If you’re lacking either of these skeletal superheroes, you’re likely to see the negative results in your manicure. You don’t exerciseIf you spend most of your time in front of a computer and on the couch, you’re probably at higher risk for developing osteoporosis. Exercise helps build not only strong muscles but strong bones as well, according to the Surgeon General. When you exercise—especially when you lift weights and do weight-bearing cardio like jogging or stair-climbing—you help preserve your skeleton. Try getting up from your desk and walking around the office at least once every hour, go on a walk or jog after work, and make time to hit the gym in the early mornings to lift weights. Your gums are recedingYou won't necessarily spot receding gums because it happens over years. Your gums recede as your jawbone loses strength and bone mass. Your jawbone is the anchor of your teeth, so when it weakens, your gums can detach from your teeth (yikes!). A major sign of receding gums is if you start losing teeth. As you age, ask your dentist to check up on your gum health during your routine visits. Even if you don't have gum trouble, you'll still want to keep up with preventive measures like flossing and brushing regularly; you can also strengthen your jaw by chewing gum. Find out 30 more ways to increase bone density. You’re getting shorterUnfortunately, losing height as you age is not a myth. It happens when your bone mass decreases and the cartilage between your bones wears down from years and years of heavy use. Getting shorter doesn’t always mean your bones are in trouble, “but it can indicate a weakening of the muscles around your spine,” says Dr. Susan E. Brown of the Center for Better Bones. “Since bone and muscle work in one unit and typically gain and lose strength in synchrony, it’s likely that a loss in muscle is connected to an eventual loss in bone.” Real People Abdominal Fat Loss TipsIf you've put on a few extra pounds, you're not alone. Research from New Mexico State University reveals that nearly half of U.S adults gained weight during the first year of the pandemic. Lead researcher Dr. Jagdish Khubchandani, MBBS, Ph.D., a professor of public health at New Mexico State University stated, "Obesity was an epidemic before the pandemic, and little was known on body weight changes in the past year for adult Americans. We wanted to estimate weight changes in the U.S. population and its determinants after the first year of the pandemic." He added the pandemic was, "A perfect health storm. The U.S. consists of an adult population where the majority suffer from a chronic disease, are either overweight or obese, do not meet the physical activity guidelines, or have unhealthy eating patterns with lower consumption of fruits and vegetables." Losing excess weight is important to help avoid major health issues and Eat This, Not That! Health spoke with experts who give tips on how to help drop the weight. Read on—and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID. You have poor grip strengthPickle jars aren’t easy to open for anyone, but if you’re noticing that your grip is worse than usual, it might be time to call the doctor and see if you have bone loss. In a study performed on post-menopausal women, researchers found that handgrip strength was the most important test in determining overall bone mineral density. There’s a link between your grip strength and the bone density in your hip, spine, and forearm. It sounds strange, but just remember the song, "Dem Bones" ("the toe bone is connected to the foot bone"): Weakness in the bones of your hand can signal weakness elsewhere. One way to protect your bones—and increase your grip strength—is by strength training. Check out 14 wonderful things that happen to your body when you begin lifting weights. You got a fracture—when you shouldn't haveA big sign of bone weakness and bone loss can be a fracture: If you break, say, an ankle in a minor incident like stepping wrong off a curb, it might be time to get your bones checked out—this could be an early indication that you have the bone-thinning disease osteoporosis. Protect yourself with these 40 science-approved ways to slash your risk of developing osteoporosis. You’re getting cramps, muscle aches, and bone painAches and pains come with aging—we all expect that. But they can signal more than just your body getting older. Frequent aches and pains are a warning sign of a vitamin D deficiency, which can lead to bone loss. If you also find yourself getting frequent muscle cramps, it can be a sign of vitamin/mineral deficiencies. "Muscle cramps are especially common in feet and legs," says Vishnu Seecharan, MD, a podiatrist in Palm Beach, Florida. "Leg cramps that occur at night are often a sign that your calcium, magnesium, and/or potassium blood levels are too low." He says that if these deficiencies continue over a long period of time it may lead to bone loss. You have a small body framePeople with smaller frames are more likely to develop osteoporosis—party because they have less bone mass to lose. If you fall into this category, it means you have to be even more diligent about protecting your skeleton. Keep up with regular exercise and fill your diet with foods rich in calcium. And consider having your bones checked at your annual physical. You're a woman with low estrogen levelsWhen this important hormone begins to decline—most often during menopause—your bones can suffer. There is a solution, according to a paper published in Arthritis Research & Therapy: “Data from several studies have shown that rapid bone loss in women after menopause can be effectively prevented by hormone replacement therapy.” If you're unsure about your hormone levels, it's best to get checked out by an endocrinologist or another specialist who can help you with your specific needs. If you do have low estrogen levels, using hormone replacement therapy, getting frequent high-impact exercise, and eating a balanced, calcium-rich diet can slow your bone loss. Next, find out the 8 "harmless" habits that could give you osteoporosis. The post 9 Secret Signs Your Bones Are in Trouble appeared first on The Healthy. Best Life Story by Lauren Gray Most people are aware of the damaging effects of saturated fat on LDL—or "bad"—cholesterol levels, but experts say eating a diet containing excess sugar can have a similar effect. As fatty cholesterol deposits accumulate in the walls of the arteries, they can block the flow of blood. Ultimately, this can lead to a range of major medical emergencies, including blood clots, heart attack, or stroke.In addition to raising your LDL levels, eating too much added sugar can also lower your HDL, or "good," cholesterol and raise your triglyceride levels, explains the Cleveland Clinic. This can cause the arteries and artery walls to harden over time. Sugar typically raises both blood sugar and cholesterol. Most people are aware of the damaging effects of saturated fat on LDL—or "bad"—cholesterol levels, but experts say eating a diet containing excess sugar can have a similar effect. As fatty cholesterol deposits accumulate in the walls of the arteries, they can block the flow of blood. Ultimately, this can lead to a range of major medical emergencies, including blood clots, heart attack, or stroke. In addition to raising your LDL levels, eating too much added sugar can also lower your HDL, or "good," cholesterol and raise your triglyceride levels, explains the Cleveland Clinic. This can cause the arteries and artery walls to harden over time. Raw honey helps lower these cardiometabolic risk factors.A Nov. 2022 study published in the journal Nutrition Reviews performed a meta-analysis on 18 controlled feeding trials which included over 1,100 largely healthy subjects. The researchers found that raw honey and monofloral honey had a protective effect on the heart, helping to keep blood sugar and LDL cholesterol low. "These results are surprising, because honey is about 80 percent sugar," Tauseef Khan, a researcher on the study and a research associate in nutritional sciences at the University of Toronto's Temerty Faculty of Medicine, told U of T News. "But honey is also a complex composition of common and rare sugars, proteins, organic acids and other bioactive compounds that very likely have health benefits." "The word among public health and nutrition experts has long been that 'a sugar is a sugar,'" John Sievenpiper, a principal investigator on the study and a clinician-scientist at Unity Health Toronto, told the same outlet. "These results show that's not the case, and they should give pause to the designation of honey as a free or added sugar in dietary guidelines." There's just one catch, the researchers say.There was one crucial caveat in the researchers' findings: The study subjects were mostly healthy individuals who followed nutritious diets. A condition of their participation was that added sugars accounted for less than 10 percent of their daily calories. This suggests that maintaining a low overall sugar intake is still an important factor in maintaining low blood sugar and low LDL cholesterol. "We're not saying you should start having honey if you currently avoid sugar," Khan told Medical News Today. "The takeaway is more about replacement—if you're using table sugar, syrup, or another sweetener, switching those sugars for honey might lower cardiometabolic risks." Honey has a range of other potential benefits that other sugars don't.According to the Mayo Clinic, there may be several additional benefits to adding honey to your diet in the place of other sugar types. Besides being associated with a lower risk of heart disease and cardiometabolic risk factors, honey may also act as a cough suppressant, improve gastrointestinal symptoms, improve neurological disease, and provide topical relief for wounds and burns. Raw honey, which is unpasteurized and tends to be richer in antioxidants, may increase its benefits. However, some experts note that both pasteurized and raw honey can contain a spore-forming bacterium known as Clostridium botulinum, which can cause intestinal botulism in rare cases. Speak with your doctor or nutritionist to learn more about how adding raw honey to your diet may impact your health. Dr. Axe > Beauty > Skin Care Best Sunscreens & Toxic Ones to Avoidc By Leah Zerbe, MS, NASM-CPT, NASM-CES May 5, 2022 Dr. Axe on Facebook15527 Dr. Axe on Twitter48 Dr. Axe on Pintrest1501 Share on Email (849)
Environmental Working Group’s 16th annual Guide to Sunscreens is a mix of good and bad news when it comes to the state of sunscreens sold in American and beyond. For instance, oxybenzone — a suspected hormone-disrupting chemical that is readily absorbed into the body — is now present in 30 percent of the 1,850 products EWG investigated. While that may seem high, consider this: three years ago, about 60 percent of sunscreens contained this concerning chemical. The National Toxicology Program released findings linking oxybenzone exposure to a higher risk of thyroid tumors in female rats. Even the European Commission, which reviews ingredient safety in Europe, published a final opinion finding oxybenzone unsafe for use at current levels. “We slather these ingredients on our skin, but many of these chemicals haven’t been adequately tested,” says Carla Burns, EWG senior director for cosmetic science. “Despite the known toxicity concerns, oxybenzone is still widely used as a non-mineral active ingredient in sunscreens. The long-term use of these chemicals, and especially chemicals not adequately tested for safety, could be problematic.” Sunscreen Chemicals Build Up in Your BloodThe effects of sunscreen may linger longer than expected, too. An FDA-led 2020 study found that “chemical sunscreen ingredients are systemically absorbed after one application, and some ingredients can stay in the blood for at least three weeks.” The sunscreen chemicals tested in this FDA study included avobenzone, oxybenzone, octocrylene, homosalate, octisalate and octinoxate, and all six active ingredients tested readily absorbed into the bloodstream of humans involved the study — and at concentrations that surpass an important FDA safety threshold. This builds on previous research showing that sunscreen chemicals hit the bloodstream within a day of using them — and at levels high enough to prompt a government investigation on safety. Some public safety experts say this is just one example of the backward nature of product regulation in the U.S. Beyond safety issues is another question: Does sunscreen even work? Environmental Working Group’s found that nearly 75 percent of sunscreens don’t work and/or contain concerning ingredients that are readily absorbed by the body. Things may be slowing moving in the right direction, but for now, the onus is still on the consumer to find sunscreen that’s safer and actually works. Related: What Are Parabens? The Truth About This Common Cosmetic Ingredient Are You Using the Best Sunscreens?A past EWG report cited research of Brian Diffey, PhD, emeritus professor of photobiology at the Institute of Cellular Medicine at Newcastle University. He’s shown that, on average, U.S. sunscreens allow about three times more UVA rays to transfer through skin compared to European sunscreens. In fact, Americans sunscreen choices are fewer and often offer worse UVA protection compared to those available in the European Union. This matters because UVA rays are more abundant than UVB rays, and UVA damage is more subtle than the sunburns induced mainly by UVB rays. UVA rays can damage your skin invisibly by suppressing the immune system and aging the skin over time; overexposure of these rays are also linked to the development of melanoma, squamous cell carcinoma and basal cell carcinoma, too. According to EWG, most sunscreens sold in the U.S. would not be sold in Europe, which sets much more stringent UVA standards. In the U.S., sunscreen regulations haven’t been updated since 2011, and current regulations promote SPF products that reduce sunburn (which is important), instead of sunscreens that offer better broad-spectrum protection. In a news release, EWG noted that FDA rules ignore the relationship between the labeled SPF and measured UVA protection. Excess UVA radiation is tied to aging, immune system damage and a higher risk of certain cancers. Most of the products we tested reduced UV radiation by only half of what we expect from looking at the SPF on the label,” explains David Andrews, PhD, a senior scientist at EWG and lead author of the report. These would not be legal for sale in Europe. Sunscreen Is Only One Tool in the Sun Safety ToolboxNow, it’s important to note that there is no perfect sunscreen. Many contain harmful chemicals, and even mineral-based ones could contain nanoparticles, minute ingredients that can cross the blood-brain barrier and also harm aquatic life. Beyond that, sunscreen is unique compared to many other personal care products because you coat it thickly onto your skin, often multiple times a day. You don’t get that type of hours-long, skin-absorbing exposure with something like, say, shampoo you quickly wash off. That’s why it’s very important to look for safer sunscreens if you use them and to recognize that you can’t only rely on sunscreens alone to prevent sun overexposure. No product is going to be fully protective and no product will last on your skin for more than two hours max, EWG has noted in the past. They recommend thickly applying sunscreen coatings, reapplying every time you’re out of the water and choosing a better product to begin with are all key. But other sun smart methods to avoid overexposures are a must. In fact, sunscreen should actually be your last line of defense against the sun after adopting other more effective measures. More on those later. In the EWG’s 2022 best sunscreens report, the group analyzed the ingredients and labeling claims of more than 1,800 products with SPF. “The sunscreen industry continues to bury its head in the sand,” says Scott Faber, EWG’s senior Vice President for government affairs. “The market is flooded with products that provide poor UVA protection and use concerning ingredients. Sunscreen sales have increased dramatically, so sunscreen companies can certainly afford to conduct the studies needed to ensure their customers are safe.” So what are the best sunscreens out there? Let’s take a look. The Best Sunscreens of 2022: For Recreation “Based on the best current science and toxicology data, we continue to recommend sunscreens with the mineral active ingredients zinc oxide and titanium dioxide, because they are the only two ingredients the FDA recognized as safe or effective in their proposed draft rules,” Burns says. Here are some of the most highly rated sunscreens that met EWG’s criteria for safety and effectiveness:
The Best Sunscreens of 2022: Daily-Use/MoisturizersFor its 2022 sunscreen report, EWG rated these products to be among the best:
Top Picks for the Best Baby Sunscreens (and Overall Kid-Friendly Picks)
And last year, spray sunscreens contaminated with benzene, a known carcinogen, prompted a sunscreen recall of 14 popular products. Independent tested found that the problem is even widespread. When it comes to sunscreens, here are some of the other worst overall offenders scoring in the Red Zone (10) for major safety concerns. Overall, these products tested poorly in the EWG analysis and are considered bad choices for sun protection. Just remember, this list is not exhaustive. To check your favorite sunscreen or to peruse the database, click here.)
Key Findings in EWG’s Sunscreen Report
How to Avoid Too Much SunGetting some sun exposure is vital for good health because it helps your body create vitamin D. There are multiple ways to get vitamin D, but your best bet is to get it from standing in the sun or eating vitamin D-rich foods. In fact, sitting in the sun unexposed for about 10 minutes helps your body create roughly 10,000 units of natural vitamin D. Vitamin D deficiency has been linked to certain cancers, autoimmune diseases, heart disease depression, osteoporosis and many other ailments, so it’s important to get enough. Like almost anything, though, you can get too much of a good thing and want to make sure you avoid sunburns. You should consider sunscreen your last resort to prevent sunburns, though. In fact, there’s no clear evidence that using sunscreens actually prevents skin cancer — including in the best sunscreens — and some ingredients may actually fuel skin cancer. Avoiding overexposure during peak sunlight hours, use sunglasses, and sun-protective hats and clothing (Solumbra is a good brand). These things reduce your risk of burns without sunscreen. Final Thoughts
Rolla Bahsous - 1h ago
When it comes to working out your whole body, abdominals are an area that a lot of people want to tackle. Though tons of magazines promise easy tricks to “flat” or “toned” abs (which prompts me to remind you: your body is not a problem to fix and shrinking it isn’t the fix-all you might believe it is), there’s a science to targeting different areas of your body, including your core — and it’s important to work out correctly to keep everything moving healthily and happily. What you shouldn’t do…A “flat stomach” is not the point of ab training. Reframe and consider what you want from your workouts for your body — don’t get caught up in ideas about “flatter” body parts or any other diet culture nonsense. Your body holds a lot of different organs and obsessing over the appearance different areas isn’t going to serve you. Doing crunches will help develop strength in your core, but you need cardio and a diverse variety of workouts to see changes to how your body looks and feels. Don’t train your abs every single day. You know the drill: Giving your muscles time to rest between workouts not only allows you to work out more effectively and with better results, but it also helps in gaining strength and endurance. This doesn’t mean you should skip the gym, of course. Just focus on different muscle groups on consecutive days. Don’t place your hands behind your neck during crunches. Many people think that placing their hands behind their heads offers optimal support while doing crunches or sit-ups, but this could actually lead to neck injuries, because you might end up pulling on your neck while training. Instead, place your hands at your ears or crossed over your chest. If you must have your hands behind your head, envision an orange under your chin so that your head doesn’t bend forward with each set. Don’t strain your back. Be sure to keep your spine supported during ab training. While developing your core strength is important for preventing back pain and back injury, be sure to do the exercises at a pace that will comfortably allow you to stay in control of your back movements. For example, repeating crunches or sit-ups too quickly increases the risk of back strain. Always tighten your ab muscles to protect your spine during any exercise you do.What you should do!Do watch what you eatDon’t expect to get a six-pack with exercise alone, but don’t go on an extreme all-protein or no-carbohydrates diet. Find a way to eat healthily and to stay satisfied that you’re comfortable with. This could mean lowering your intake of processed foods and sugars and increasing your proteins and healthy carbohydrates. Find a balance that works for you. Do change it up. If you find your crunches aren’t challenging enough lately, change it up. Add a yoga ball behind your lower back, and try doing crunches that way. Work on your core strength by doing planks. Try a Pilates or yoga class in the middle of the week to change up your routine. This way, your muscles get used to and adapt to the same workouts and can strengthen more efficiently. Do exercise often enough. Going to the gym or a fitness class once a week isn’t likely to get you the results you want. Instead, hit the gym at least three to four times a week. And remember that including both cardio and strength training each week will be the most efficient for ab training. Do your ab training at the end of a workout. Because your abs support core strength, which helps prevent injury during workouts, leave this portion of your workout for the end. If you ab-train at the beginning or middle of your workout routine, chances are your ab muscles will be too fatigued to protect your back from injury while training your other muscle groups. Eating high-protein meals throughout the day may help you burn belly fat if you combine it with designated fasting days, new evidence indicates.
A protein-pacing diet combined with intermittent fasting led to more fat loss in a study than a standard heart-healthy diet, according to a presentation at ObesityWeek® 2021, the annual conference of the Obesity Society for researchers and clinicians. Researchers at Skidmore College in New York studied 40 adults who were overweight during an eight-week weight-loss period. Half the participants were assigned a diet in which they ate high-protein meals (at least 25 to 35 grams) four times throughout the day. The meals included protein supplements provided by the research team, such as bars and shakes. Participants prepared their own meals. They were given recipes and instructed to focus on high-quality protein sources like chicken, fish, eggs, Greek yogurt, chickpeas, quinoa, and tofu. They also fasted either once or twice a week for the first four weeks and once a week for the rest of the study. The other participants followed a calorie-cutting heart-healthy diet, eating an average of 1,200 to 1,500 calories a day, including 20 to 30 grams of fiber, and limited their fat intake to below 35% of their daily calories. They didn't receive supplements but were given a food stipend and recipes. While all the groups lost weight, the protein-pacing and fasting group lost significantly more weight overall, despite reducing their calories by roughly the same amount, the study said. They also lost more body fat, about 6% more of their total fat mass, on average, compared with the participants focused only on cutting calories, researchers found. Fasting could kick-start a fat-loss diet, particularly if you eat protein throughout the day, researchers found More time fasting appeared to have additional benefits. The protein-pacing group that fasted two days a week for the first four weeks lost 27% of their abdominal fat by the end of the study, nearly twice as much as the heart-healthy-diet group and 6% more than the single-day fasting group. The results suggest metabolic benefits from fasting combined with protein pacing, Paul Arciero, the lead researcher on the study and a professor of health at Skidmore College, told Insider. "With intermittent fasting, people are usually told not to worry about what they're eating, just when they're eating it," he said. "If you pay more attention to the quality of the calories people eat, it's a game changer." Some previous studies have found intermittent fasting can lead to weight loss by helping create a calorie deficit. Other evidence suggests fasting doesn't lead to more weight loss than comparable diets after accounting for average calories. There's evidence that a high-protein diet can aid weight loss, in part, because protein takes more energy to digest than other macronutrients such as carbohydrates and fat. Protein timing could also promote muscle retention during a diet Protein timing and fasting also led to significant increases in participants' percentage of fat-free mass, researchers found. Fat-free mass includes muscle tissue, which is important to maintain a healthy metabolism and physical strength, while becoming leaner. "Diets don't discriminate. When we lose weight, we don't get to choose where the weight comes from," Arciero said. Previous research has suggested protein can help you lose fat on a diet without losing muscle, which can lead to more overall benefits than a focus weight loss alone. Eating enough protein may be particularly important for fasting, since recent evidence suggests fasting may lead to more muscle loss than other calorie-cutting diets. |
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