• Studies show curcumin’s ability to repair and regenerate damage caused by strokes, enhancing verbal, visual and memory abilities and improving patients’ attention spans and other brain functions
• Studies show that people who eat lots of curcumin-containing foods show fewer incidences of Alzheimer’s disease and sharper cognitive function and suggest meaningful cognitive benefits over time
• Researchers have found several powerful health effects from curcumin, the active compound in the spice turmeric, particularly in relation to treating and preventing several common disorders
• Eating foods and spices such as turmeric, which have high amounts of antioxidant compounds, may increase cognitive and mitochondrial function and mood, while decreasing depression caused by brain inflammation
• Because the curcumin in turmeric is poorly absorbed through your gastrointestinal tract, it’s more effective to use a high-quality bioavailable curcumin extract

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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.

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
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• Sunscreen Chemicals Build Up in Your Blood
• Are You Using the Best Sunscreens?
• Sunscreen Is Only One Tool in the Sun Safety Toolbox
• The Best Sunscreens of 2022: For Recreation 
• The Best Sunscreens of 2022: Daily-Use/Moisturizers
• Top Picks for the Best Baby Sunscreens (and Overall Kid-Friendly Picks)
• Most Toxic Sunscreens to Avoid
• Key Findings in EWG’s Sunscreen Report
• How to Avoid Too Much Sun

It’s no secret that the sun (in moderate doses) provides all sorts of health benefits, including helping our bodies manufacture vital vitamin D. With warmer weather right around the corner, though, many people are looking for the best sunscreens to cut their risk of sun overexposure, sunburns and possibly skin cancer
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:

• 365 Everyday Value Mineral Sunscreen Sport Lotion, SPF 30
• 3rd Rock Sunblock Sunscreen Lotion, Aromatherapeutic, SPF 35
• ATTITUDE Mineral Sunscreen, Fragrance Free, SPF 30
• All Good Sunstick, Unscented, SPF 30
• All Good Sunscreen Butter, 50+
• Badger Active Mineral Sunscreen Cream, SPF 30
• Badger Sport Mineral Sunscreen Cream, SPF 40
• Black Girl Sunscreen Melanin Boosting Mosturizing Sunscreen Lotion, SPF 30
• Block Island Organics Natural Mineral Sunscreen Lotion, SPF 30
• Butterbean Organics Original Healthy Sunscreen Lotion, SPF 30
• C’est Moi GENTLE Mineral Sunscreen Lotion, SPF 30
• Earth Mama Tinted Mineral Sunscreen Lotion, SPF 25 & 40
• Eco Logical Skin Care All Natural Face Sunscreen Lotion, SPF 30+
• Eleven By Venus Williams On-The-Defense Sunscreen Lotion, SPF 30
• Erbaviva Organic Skincare Sunscreen Lotion, SPF 30
• Erin’s Faces Mineral Sunscreen Lotion, Body, SPF 32
• Green Goo Solar Goo Sunscreen, SPF 30
• Just Skin Food Natural & Organic Sunscreen Stick, SPF 30
• Kabana Organic Skincare Green Screen Sunscreen Lotion, Original, SPF 32
• Kabana Organic Skincare Green Screen D Sunscreen Lotion, Original, SPF 35
• Ke Ko Organics Ko’a Sun Cream, Tinted, SPF 31
• Laguna Herbals Face & Body Sunscreen Stick, Coconut, SPF 30
• Love Sun Body Sheer Perfection Mineral Body Sunscreen, Fragrance-Free, SPF 30
• Loving Naturals Clear Body Sunscreen Lotion, SPF 30+
• Maui Natural Organics All Natural Sunscreen Lotion, SPF 30,
• Nuori Mineral Defence Sunscreen Lotion, SPF 30
• Olita Mineral Sunscreen Sunstick, SPF 30
• Pacific Beach Organics Riptide Sunscreen Lotion, Tinted, SPF 32
• Poofy Organics The Sunscreen Lotion, SPF 30
• Rocket Pure Natural Sunscreen Lotion, SPF 30
• Raw Elements Face + Body Sunscreen Lotion, SPF 30
• Sea Kind Alive Reef Safe Sunscreen, SPF 30
• Star Naturals Natural Sunscreen Stick, SPF 25
• Summer Lotion Natural Sunscreen Lotion, SPF 30
• SunBioLogic Kids Natural Zinc Sunscreen Lotion, SPF 30+
• Suntegrity Natural Mineral Sunscreen Lotion, Sport, SPF 30
• Suntribe Kids Mineral Sunscreen Lotion, Vanilla Yum Yum, SPF 30
• Sunumbra Classic Sunscreen Lotion, SPF 30
• Think Sunscreen Lotion, Aloe + Tea Leaves, SPF 30
• thinksport Body & Face Sunscreen Stick, SPF 30
• thinksport Kids Body & Face Sunscreen Stick, SPF 30
• Thrive Market Mineral Sunscreen, SPF 30
• Two Peas Organics Mineral Sunscreen Lotion, SPF 30
• UV Natural Sport Sunscreen Lotion, SPF 30+
• Waxhead Sun Defense Sunscreen Stick, SPF 30
• Waxhead Sun Defense Skin Nourishing Sunscreen Lotion, SPF 32

Also of note, many sunscreen powerhouse brands are now offering safer options, although not all of these brands’ offerings are considered safer EWG picks. (Scores of 0-2 are considered safer, while higher scores indicate poorer safety ratings.) EWG has been analyzing and pushing for safer sunscreens for more than a decade, and positive shifts are occurring even within big brands and store brands. For instance, the following products made EWG’s best sunscreen list with a score of “2:” 

• Alba Botanica Hawaiian Sunscreen Lotion, Aloe Vera, SPF 30
• Banana Boat Kids Sport Sunscreen Stick, SPF 50+
• Banana Boat Ultra Sport Sunscreen Stick, SPF 50+
• Coppertone Oil Free Face Sunscreen Lotion, SPF 30
• Coppertone Sport Sunscreen Stick, SPF 40
• Equate Kids Mineral Based Sunscreen Stick, SPF 50
• Hawaiian Tropic Antioxidant+ Sunscreen Lotion, SPF 30
• Neutrogena Sheer Zinc Mineral Sunscreen Lotion, SPF 30
• Neutrogena Clear Body Breakout Free Oil-Free Sunscreen Lotion, SPF 30
• Trader Joe’s Zinc Oxide Sunscreen Lotion, SPF 40

EWG rated the following with a score of score “3:”  These may not be as safe as a “1” or a “2,” but they are widely available and are generally considered safer than many sunscreens out there if you find yourself in a pinch, according to EWG:

• Hawaiian Tropic Sheer Touch Ultra Radiance Sunscreen Lotion, SPF 15
• No-Ad Suncare General Protection Sunscreen Lotion, SPF 15
• Neutrogena Beach Defense Water + Sun Protection Sunscreen Lotion, SPF 30
• Neutrogena Hydro Boost Water Gel Sunscreen Lotion, SPF 30
• Neutrogena Ultra Sheer Dry-Touch Sunscreen Lotion, SPF 30
• Panama Jack Sunscreen Lotion, SPF 30
• Wegmans Sport Sunscreen Stick, SPF 50
• Wegmans Sheer Dry-Touch Sunscreen Lotion, SPF 30

Related: Propanediol for Skin: Dangerous Additive or Multipurpose Solvent?
The Best Sunscreens of 2022: Daily-Use/MoisturizersFor its 2022 sunscreen report, EWG rated these products to be among the best:

• AKT Therapy Elemental Sun Balm, SPF 30
• Algenist Alive Prebiotic Balancing Moisturizer, SPF 15
• Andalou Naturals Men Face Guard Daily Mineral Sunscreen Lotion, SPF 30
• Ao Skincare 6000X Elemental Screen, SPF 30
• Beautycounter Countersun Daily Sheer Defense for Face, SPF 25
• Biossance Squalane + Mineral, SPF 45
• Biossance Squalane + Zinc Sheer Mineral Sunscreen, SPF 30
• Block Island Organics Natural Face Moisturizer, SPF 30
• Cyberderm Every Morning Sun Whip, SPF 30
• Earth Harbor Sheer Mineral Sunscreen, Sclipse, SPF 30
• Earth Mama Lady Face Mineral Sunscreen Tinted Face Stick, Light/Medium & Medium/Dark Tints, SPF 40
• Eleven By Venus Williams Unrivaled Sun Serum, SPF 35
• Equate Daily Facial Moisturizer Lotion, SPF 15
• Juice Beauty Oil-Free Moisturizer, SPF 30
• Kari Gran Essential SPF Sunscreen Lotion, SPF 28
• Keys Solar Rx Moisturizer with Sunscreen, SPF 30+
• Keys KPRO Tinted Moisturizer with Sunscreen, SPF 30+
• LASPA Naturals Daily Sun Protection Sunscreen Lotion, SPF 20
• Love Sun Body Sheer Power Daily Moisturizing Mineral Face Sunscreen, SPF 30
• Loving Naturals Daily UV Cream, Unscented, SPF 20
• MDSolarSciences Mineral Tinted Creme, SPF 30
• Raw Elements Daily Moisturizer, SPF 30
• Solara Suncare Clean Freak Nutrient Boosted Daily Sunscreen, Unscented, SPF 30
• Solara Suncare Time Traveler Ageless Daily Face Sunscreen, Unscented, SPF 30
• Supergoop! Daily Correct CC Cream Lotion, SPF 35
• Suntegrity 5 in 1 Natural Moisturizing Tinted Face Sunscreen, SPF 30
• Sunumbra Daily Natural Sunscreen Lotion, SPF 15+
• Sur Clean Skincare Mineral Defense Tinted Zinc Sunscreen Lotion, SPF 30
• Teatrical Pro Aclarant Skin Brightening Day Cream, SPF 15
• thinksport Everyday Face Mineral Sunscreen Lotion, Naturally Tinted, SPF 30+
• White & Elm Everyday, SPF 15

While the products above rated “1” (remember, 0-2 are considered safest and most effective by EWG — the lower the score, the better), it is important to note that large beauty companies are creating safer options, too. For instance, EWG analysts scored Olay’s following products scored “2.”

• Olay Regenerist Mineral Sunscreen Hydrating Moisturizer, Fragrance Free, SPF 15 & 30
• Olay Total Effects Whip Face Moisturizer with Sunscreen, Fragrance-Free, SPF 25
• Olay Total Effects 7-in-One CC Tone Correcting Cream with Sunscreen, Light to Medium, SPF 15

And if you’re looking for lip balm with SPF protection, EWG suggests these picks. 
Top Picks for the Best Baby Sunscreens (and Overall Kid-Friendly Picks)

• 3rd Rock Sunblock Sunscreen Lotion, Infant, SPF 35
• Adorable Baby Sunscreen Stick, SPF 30+
• All Good Kid’s Sunscreen Butter Stick, SPF 50+
• ATTITUDE Baby & Kids Sunscreen Lotion, Fragrance Free, SPF 30
• Badger Baby Active Sunscreen Cream, Chamomile & Calendula, SPF 40
• California Baby Everyday/Year-Round Sunscreen Stick, SPF 30+
• California Baby Super Sensitive Sunscreen Stick, SPF 30+
• Earth Mama Baby Baby Face Mineral Sunscreen Face Stick, SPF 40
• Earth Mama Baby Mineral Sunscreen Lotion, SPF 40
• Earth Mama Kids Uber-Sensitive Mineral Sunscreen Lotion, SPF 40
• Erbaviva Organic Skincare Baby Sun Stick, Lavender Chamomile, SPF 30
• Erbaviva Organic Skincare Baby Sunscreen Lotion, SPF 30
• Just Skin Food Baby Beach Bum Sunscreen Stick, SPF 31
• Olita Kids Mineral Sunscreen Sunstick, SPF 30
• Raw Elements Baby + Kids Sunscreen Lotion Tin, SPF 30
• Raw Elements Baby + Kids Sunscreen Stick, SPF 30
• Star Naturals Baby Natural Sunscreen Stick, SPF 25
• thinkbaby Body & Face Sunscreen Stick, SPF 30
• thinksport Kids Body & Face Sunscreen Stick, SPF 30
• TruBaby Water & Play Mineral Sunscreen Lotion, SPF 30+
• Trukid Eczema Daily Sunscreen Lotion, SPF 30
• Tubby Todd Bath Co Baby Mineral Sunstick, SPF 30
• UV Natural Baby Sunscreen Lotion, SPF 30+
• Waxhead Sun Defense Baby Zinc Oxide Vitamin E + D Enriched Sunscreen Lotion, SPF 35

Most Toxic Sunscreens to AvoidHere’s a big takeaway that’ll make things somewhat less complicated. EWG recommends avoiding all spray sunscreens. Not only are they very difficult to apply effectiveness and evenly, but there’s some concern the ingredients could potentially cause irreversible lung damage. The truth is, the ingredients just haven’t been tested in the aerosol capacity for long-term impact on human health, like so many other everyday chemicals, unfortunately. 
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.)

• Walgreens Dry Touch Sunscreen Lotion, SPF 100
• Panama Jack Sunscreen Continuous Spray, SPF 100
• Neutrogena Ultra Sheer Dry-Touch Sunscreen Lotion, SPF 85+
• Neutrogena Ultra Sheer Dry-Touch Sunscreen Lotion, SPF 100+
• Neutrogena Ultra Sheer Body Mist Sunscreen Spray, SPF 100+
• Neutrogena Sensitive Skin Mineral Sunscreen Lotion, SPF 60+
• Neutrogena Beach Defense Water + Sun Protection Sunscreen Lotion, SPF 70
• Equate Beauty Ultra Light Sunscreen Lotion, SPF 100
• CVS Health Ultra Sheer Lotion, SPF 100
• COOLA Classic Body Sunscreen Spray, Peach Blossom, SPF 70
• Banana Boat Ultra Sport Sunscreen Lotion, SPF 100
• Banana Boat Ultra Defense Clear Sunscreen Spray, SPF 100
• Banana Boat Kids MAX Clear Sunscreen Spray, SPF 100
• Australian Gold Botanical Natural Sunscreen Spray, SPF 70

This is by no means a complete list. Be sure to check your individual product’s safety assessment at EWG.org. 
Key Findings in EWG’s Sunscreen Report

• About 30 percent of sunscreens in EWG’s 2022 Guide to Sunscreens contain oxybenzone, an ingredient linked to thyroid cancer in female rates; it’s a suspected hormone disruptor.
• Your skin is your body’s largest immune system organ. Excess sun exposure can impair the immune system, but many sunscreen chemicals are readily absorbed into the bloodstream, where they could cause ill effects, too. 
• Stanford University dermatologists concluded that people who relied solely on sunscreens for sun protection got more sunburns than people who reported infrequent sunscreen use but wore hats and clothing to shield themselves from the sun. 
• An EWG analyst warns: “Sunscreen is only one form of sun protection and should not be relied on alone. It’s also important to wear sunglasses, hats and t-shirts, stay in the shade, and avoid the midday sun.”
• The rate of new melanoma cases amongst American adults has tripled since the 1970s.
• Evidence is increasing that UVA exposure causes skin cancer. Despite that, sunscreen rules requiring adequate UVA protection are lacking. 
• The FDA hasn’t updated sunscreen regulations since 2011. 
• About 75 percent of sunscreen products reviewed by EWG either didn’t work adequately to protect from UV rays and/or they contained dangerous ingredients. Some of the most worrisome ingredients include oxybenzone, one of the known endocrine disruptors, and retinyl palmitate, a form of vitamin A that may harm skin and possibly lead to skin tumors.
• Oxybenzone is in widespread use in American chemical-based sunscreens. Lab testing shows skin penetration rates of 1 to 9 percent. That’s concerning, given the fact that it acts like an estrogen in the body and is linked to abnormal sperm function in animal studies and endometriosis in studies of women. Oxybenzone also acts as a skin allergen in a significant number of people. (So does methylisothiazolinone, a common sunscreen preservative found in the majority of products surveyed.) Thankfully, places like Hawaii and Key West have banned oxybenzone in sunscreen due to its ability to bleach and kill coral reefs.
• In a previous EWG review, about 40 percent of sunscreens contained vitamin A ingredients. This type of ingredient can react with UV rays and increase the risk of skin tumors, according to government animal testing data.
• Scientists don’t know for sure if sunscreen helps prevent melanoma. In fact, as EWG notes in its executive summary of the sunscreen guide, “Sun exposure appears to play a role in melanoma, but it is a complex disease for which many questions have not been answered. One puzzling fact: Melanomas do not usually appear on parts of the body that get daily sun exposure.”
• Be wary of ultra high SPF claims. There are more of them today than several years ago. The U.S. hasn’t approved modern sunscreen ingredients that would do a better job of broad-spectrum protection. Because of this, UVA protection is often lacking in SPF 70+ products. In other developed countries, SPF is usually capped at 50.
• Avoid spray sunscreens. It’s very difficult to apply in a thickness that will provide adequate protection, plus, it increases the risk you’re sending potentially damaging sunscreen chemicals directly into your lungs (and the lungs of everyone sitting around you.)
• Nearly 25 percent of sunscreens tested in 2022 were sprays.The FDA is proposing that all sprays and powders undergo additional proposes that all spray products undergo additional safety testing to ensure they can’t be inhaled deep into the lungs and cause irreversible damage. 
• Inactive ingredients often make up 50 to 70 percent of sunscreen formulations, and EWG urges the FEA to investigate the safety of these ingredients, too.
• FDA pilot testing uncovered spray sunscreen products that would not meet proposed standards. 
• EWG recommends that consumers avoid all spray and powder sunscreen products.
• If you’re opting for sunscreen for protection from overexposure to the sun, EWG advises to opt for mineral-based sunscreen products with zinc oxide or titanium dioxide active ingredients and avoid products with ingredients like oxybenzone and retinyl palmitate. 
• If you avoid the sun, get your vitamin D levels checked at your healthcare provider. A growing number of the population is deficient, thanks to sunscreens and spending more time indoors.

The good news is you can get enough vitamin D and protect yourself from burns without always turning to sunscreen.
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

• When direct sunlight hits our skin under peak conditions, our bodies manufacture high levels of vitamin D. Not getting enough vitamin D has been linked to all sorts of health problems, including cancer, arthritis, depression and other diseases.
• However, you can get too much of a good thing, which is why it’s important to take steps to prevent overexposure and sunburns.
• There is no perfect sunscreen. Mineral sunscreens generally rate safer, but they often contain nanoparticles that are not tightly regulated or studied for long-term impact on human or aquatic health. Chemical sunscreens often contain hormone-disrupting chemicals or even an ingredient that could trigger skin cancer. Still, EWG’s report helps consumers seeking sunscreen find safer choices while avoiding the most poorly rated brands.
• Sunscreen should be used as a last resort. Sun-protective measures like hats, sunglasses, seeking shade and avoiding peak sunlight for extended periods of time should be used before turning to sunscreen, and when you do choose sunscreen, make sure it’s one of the best sunscreens.

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 combination of fasting and frequent high-protein meals may help burn fat, new evidence suggests.
• People on that diet lost more weight than those who just counted calories, researchers found.
• They also burned significantly more fat, including belly fat, while maintaining lean body mass.

Eating high-protein meals throughout the day and spending a day or two a week fasting may help you lose more weight and belly fat than calorie cutting alone, new research suggests.
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.

Samantha Cassetty, RD  5 days ago

Nonalcoholic fatty liver disease (NAFLD) affects about 25% of the population, yet many people are unaware they have the condition. That’s because the disease doesn’t produce symptoms in its early and middle stages. But once the disease advances, it can be life threatening. That’s why early detection and lifestyle modifications are key. Dr. Arun J. Sanyal, a liver specialist at VCU Health and professor at the VCU School of Medicine, shares what you need to know about this condition and how to prevent or manage it.
© Provided by TODAY What is nonalcoholic fatty liver disease? Fatty liver can be caused by heavy alcohol use, but in this case, the fat buildup is related to metabolic complications of insulin resistance and obesity, which are risk factors for the disorder. Consider it the perfect metabolic storm where your fat tissue releases excessive fat into your bloodstream, which then becomes available to your liver. At the same time, insulin resistance paves the way for excess sugar in the liver to be stored as fat. This sets up other metabolic abnormalities and promotes cell injury, death and inflammation in the liver. Over time, this leads to scarring and irreversible liver damage.
Related: She started her weight-loss regimen just before the pandemic began and stuck with it, even as many others gained weight during the quarantine.
A nutritious diet may protect against NAFLDA balanced, nutritious diet can help you manage your weight and reduce your risk of insulin resistance, and therefore help protect against developing NAFLD. Additionally, you can help offset more serious liver damage with lifestyle changes, such as modifying your diet. Sanyal recommends sensible dietary changes that you can sustain over time. “Yo-yo dieting doesn’t help,” he says. Instead, he suggests making healthy eating a family affair. “If one person in the family is trying to change their eating habits while everyone else is maintaining the same pattern of eating, it can feel like a punishment. And that’s unlikely to lead to long-term changes.”
The best diet is one that promotes healthier blood-sugar levels and cardiovascular risk factors, he says. Here are some helpful strategies:

• Eat more plant foods, including fruits, vegetables, pulses, nuts and seeds. These foods supply protective compounds, including fiber and antioxidants. They’re also filling, which can help you manage your weight.
• Replace processed grains with whole grains. Refined carbohydrates, such as white bread and crackers, turn to sugar in your blood more quickly. This faster rise in sugar makes your body’s insulin response work harder, which sets the stage for insulin resistance.
• Cut way back on soda. These drinks are the leading source of added sugar in our diets, and they’re particularly harmful. They’re highly tied with NAFLD because the sugar from soda takes a shortcut to your liver, where it promotes fat deposition. Other sweetened drinks, like sports drinks and lemonade, are also culprits.
• Cook with and eat healthy fats. We under-eat the family of omega-3 fatty acids, which includes fats from seafood, walnuts, chia seeds and flax seeds. Yet these fats are protective since they have beneficial anti-inflammatory properties and have been associated with better markers of liver functioning. Studies also link walnuts with a lower risk of Type 2 diabetes, so they may be especially protective. When cooking, choose extra virgin olive oil or avocado oil — these oils have antioxidants and anti-inflammatory compounds that may protect against liver damage.
• Discuss your alcohol intake with your doctor. Alcohol is devoid of nutritional value and may further damage your liver. Talk to your provider about how much, if any, alcohol is safe for you to drink.
• Watch your portion sizes. Even on the healthiest diet, you can’t ignore how much you eat because if you consume more than your body needs, it will be converted to fat, explains Sanyal.

Staying active can reduce your risk of NAFLD Sanyal says muscles are an underappreciated metabolic tissue. Normally, insulin helps usher sugar from your blood into your muscle, where it can be used for energy. But when you develop insulin resistance, your muscles are resistant to this action, so sugar accumulates in your blood. With excess sugar in the blood, you produce more insulin, and ultimately, the extra sugar gets converted to fat in your liver. Staying active can help guard against these abnormalities and protect you from insulin resistance and NAFLD. Even if you have insulin resistance, movement helps improve insulin sensitivity, so your muscles can take up the sugar in your blood — both during and after periods of activity.
Develop healthy sleep habits and stress-management practices Sanyal points out that feeling stressed and being under-rested can play a part in the development of liver damage. For example, your circadian clock genes, which are genes that interact with each other to regulate your circadian rhythm, are also involved in managing fat metabolism in your liver. Plus, your circadian rhythm is involved in regulated glucose metabolism. Therefore, for these processes to function correctly, it’s crucial to get the recommended seven to nine hours of sleep per night.
Additionally, a heightened stress response — which, these days, can be a common reaction to ordinary daily stressors — can activate the sympathetic nervous system, which worsens insulin resistance. So be it a few minutes of deep breathing or journaling, finding healthy ways to cope with stress has a positive influence on your health.
Related: A Harvard doctor shares her best strategy for measuring progress — and it has nothing to do with the scale.
Bottom line NAFLD is often asymptomatic until later stages when it’s irreversible. Developing some healthier lifestyle habits and monitoring for liver damage — especially if you have Type 2 diabetes, insulin resistance or obesity — can help protect against more severe forms of liver disease. However, it’s important to work with a patient-centered provider who understands the barriers you face making lifestyle changes. Together, you can work on a manageable plan to help protect you from irreversible liver damage.

We’ve all marveled at those ridiculously amazing people who can still do back flips at age 90. Well, physician Steve Bowers, DO, and his wife Elizabeth Shimer Bowers went a step farther. They wanted to know what incredibly healthy people had in common. So they tracked down 70-year-old cheerleaders, 80-year-old skydivers, 90-year-old world record sprinters and dozens of other crazy fit-and-healthy people and asked them what they ate for breakfast, lunch, dinner and snacks—and then they wrote a book about it, called Secrets of the World’s Healthiest People. Their interviewees mentioned these foods, spices, and beverages over and over again.
AlmondsRich in healthy fats, fiber and protein, these nuts are made for more than snacking. Use slivered almonds as a topping for oatmeal or yogurt, add them to muffin recipes, or use almond flour in place of regular flour in pancakes.
 
Apple cider vinegar“Some people put apple cider vinegar in water and sip it throughout the day, but I hate the taste of it so I put it in a shot glass and throw it back like I’m doing a shot of tequila,” says Amy Morosini, whose health tips are featured in Secrets of the World’s Healthiest People. “Instead of sucking on a lemon afterward, I bite into a sweet piece of fruit, like a strawberry or tangerine. It’s a healthy shot everyone should do!”
Try Morosini's apple cider vinegar smoothie: Blend until smooth 1 cup ice, 1 cup baby spinach leaves, ¾ cup green grapes, ¾ cup pineapple chunks, 1 small apple, 1 small banana, ½ cup water, 1 tablespoon chia seeds, and 1 tablespoon apple cider vinegar. Serves 1.
Excerpted from Secrets of the World's Healthiest People.
AvocadoWith more potassium than a banana, avocados are rich in heart-and-waistline healthy monounsaturated fats as well as hunger-suppressing fiber. You’re probably already on the avo toast bandwagon. But have you tried avo smoothies?
BeansPacked with fiber, beans do much more than help to keep you regular. They may also help to regulate blood sugar, improve cholesterol and bolster overall gut health. Add them to chili, mash them into dip, use them to replace some of the ground beef in tacos and other dishes, or sneak them into brownie and other dessert recipes.
 
Berries“Eating blueberries is the one thing I consistently do every single day,” says Kari Dugan, who seems to have stopped aging in her 30s. She’s almost 60, but she has the energy and body of someone much, much younger. Trust us. Try cooking blueberries with a touch of maple syrup and pouring over pancakes or waffles.
Black pepperBlack pepper houses powerful pro-health effects. In addition to being both an antioxidant and an antibacterial, black pepper helps with weight loss because it stimulates the breakdown of fat cells.
BroccoliLoaded with antioxidants, broccoli is a true powerhouse food. And if you think you hate broccoli, these recipes will change your mind.
CinnamonIt can help lower blood sugar and reduce inflammation. Plus, it's a great way to flavor your coffee without adding sugar. Speaking of coffee....
CoffeeIs coffee good for you? You bet: In addition to perking you up, coffee may help to drop your risk for heart diabetes, diabetes, and certain cancers. For an extra health boost, try kicking things up by adding spices to your coffee grounds before brewing. For every scoop of ground coffee add ¼ teaspoon of either ground cinnamon, cardamom, or turmeric to the filter.
Cookie doughShocked to see this on a list of the world’s healthiest foods? As it turns out, the world’s healthiest people have a surprising trait in common: they take a bite out of all of the flavor life has to offer, including dessert.Try Natalie Jill’s Ready-to-Eat Chocolate Chip Cookie Dough (Courtesy of Natalie Jill Fitness)
Combine 1/2 cup packed almond flour, 1/4 cup tapioca flour, 5 tablespoons cold, unsalted grass-fed butter, 1 tablespoon agave nectar, and 3/4 teaspoon pure vanilla extract in a blender and blend until smooth. Stir in 1 ounce chopped dark (85% cocoa) chocolate and a generous pinch of pink Himalayan salt. Serves 4.
CuminThis wonder spice appears in many curry blends, and it takes center stage in kitchari recipes.
Heat 2 tablespoons ghee in a heavy-bottomed saucepan over medium heat. Add ½ teaspoon each black mustard seeds and cumin seeds. Cook, stirring, until the seeds begin to pop, about 3 minutes. Stir in 1 cup split mung beans (rinsed and drained), ½ cup basmati rice (rinsed and drained), 1 tablespoon minced or grated fresh ginger, 1 teaspoon salt, ¾ teaspoon ground coriander, and ½ teaspoon turmeric. Pour in 6 cups water and bring to a boil over high heat. Reduce the heat to a simmer, cover, and cook until the liquid has been absorbed, about 20 minutes. Serves 4.
Dark chocolateWorld’s Healthiest person Asha Mittal, 65, avoids all sweets but one: chocolate. Learn why it's good for your heart and your waist.
GarlicThe active ingredient, allicin, may help to keep cholesterol levels low, protect your cells from oxidative damage, and normalize blood pressure and blood sugar. Raw, minced garlic offers the most health bang for your buck, says Dr. Bowers, co-author of Secrets of the World's Healthiest People. Add it to fresh homemade salsa, stir into ranch dressings, use minced garlic and olive oil as a topping for toast, or mash it into guac.
Game meatOne of the World’s Healthiest People, Mary Etter, lives almost completely off the land. She never buys meat. Instead, she raises chickens and she hunts – for deer (her primary source of protein) or pork from the wild pigs that roam her ranch.
GingerIn one study of 261 people with osteoarthritis of the knee, people who took ginger extract twice a day had less pain—and therefore, needed fewer painkillers—than those who didn’t take ginger. Ginger may also lower cholesterol, help prevent blood clots, and help control blood sugar in people with type 2 diabetes.
HoneyRich in antioxidants, honey provides a great sugar substitute in smoothies, oatmeal, marinades, or beverages.
OlivesAdopting the Mediterranean diet – which features olives, as well as nuts, vegetables, and fish – may be the most protective dietary move you can make, finds research.
PopcornFull of fiber and light on calories, popcorn is a great snack option. If you're feeling a bit wild, you can punch up your health benefits by eating pop caulicorn.
On a cutting board, pile ¼ cup chopped parsley, 1 small clove chopped garlic, ½ teaspoon lemon zest, and 1 tablespoon finely grated Parmigiano Reggiano on top of each other and chop all together until fine. In a large bowl, toss 10 cups air-popped popcorn while spritzing grapeseed oil with a mister. Add the gremolata andand ½ teaspoon salt and toss until coated. Serves 2.
Protein shakesUp until his death, Charles Eugster, 97, looked like a bodybuilder. His secret: the whey protein shake his downed after each workout.“In order to build muscle, you need a lot of protein, and in old age, your protein synthesis is reduced,” Charles told the authors of Secrets of the World’s Healthiest People before his death. “Protein supplements are a good way to make sure you get what you need.”
SalmonRich in anti-inflammatory fats, salmon makes a great stand alone dish as well as addition to any salad.
SpinachThere are few vitamins and minerals that are NOT in spinach. It’s rich in potassium, magnesium, iron, calcium, and vitamins B6, B9, E, C, and K.For a spinach-packed smoothie, blend 1 banana, ½ cup frozen berries, ½ cup baby spinach leaves, 1 scoop vanilla protein powder (or 1 tablespoon peanut butter) and 1 to 1½ cups unsweetened vanilla almond milk until smooth. Serves 1. – Recipe courtesy of Secrets of the World's Healthiest People
TurmericThis bright yellow wonder spice is an ancient natural remedy used for a range of conditions, including arthritis, digestive problems, inflammation, headaches, diabetes, and autoimmune disorders. Throw a dash of turmeric to your hot or iced latte. Add it to coffee grounds. Or blend turmeric with chickpeas to create a bright and delish hummus.
YogurtMurray Grossan hasn’t had a cold in 10 years – and he attributes that long wellness run, in part, to the yogurt he eats daily.Researchers are studying the ability of the probiotics in yogurt and other fermented foods to treat a range of conditions, from eczema to inflammatory bowel disease. “The live bacteria they contain seem to interact with the microbes in our intestines. These 100 trillion microbes produce vitamins such as B6, B12, and K2, they help fight bad bacteria such as E. coli and Salmonella, and they help keep the bowels moving (an important factor to people as they age),” says Dr. Bowers who interviewed Grossan for Secrets of the World's Healthiest People.
PicklesPickles and other fermented foods (like kimchi and sauerkraut) are loaded with probiotics, the good bacteria in your gut that impact your immune function, mood, digestion, and even your weight.
Tart cherriesTart cherries contain anti-inflammatory compounds that boost your brain health, ease stress, and help you fall asleep faster.
EggsEggs are healthy, despite the warnings you used to hear about them being high in dietary cholesterol. Eggs are good for your eyes, brain, and waistline, and since they're packed with protein, they'll keep you full between meals.
Chia seedsDon't be fooled by their small size: health benefits of chia seeds are huge, and include aiding digestion, building strong bones, and keeping your heart healthy.
TeaPeople worldwide have sipped tea for thousands of years because of its many health perks. Tea relaxes your muscles, soothes stomach issues, and may even help you live longer.