The Daily Gain 
Gain knowledge, not pounds! A generous portion of news, tips, and highlights from the world of health.
When Thin Becomes an Obsession
Posted by juleslein on September 08, 2008
Eating disorders are so common in America that 1 or 2 out of every 100 students will struggle with one.
Eating disorders are more than just going on a diet to lose weight or trying to make sure you exercise every day. They're extremes in eating behavior — the diet that never ends and gradually gets more restrictive, for example. Or the person who can't go out with friends because he or she thinks it's more important to go running to work off a piece of candy.
The most common types of eating disorder are anorexia nervosa and bulimia nervosa (usually called simply "anorexia" and "bulimia"). But other food-related disorders, like binge eating disorders, body image disorders, and food phobias, are showing up more frequently than they used to.
Anorexia
People with anorexia have an extreme fear of weight gain and a distorted view of their body size and shape. As a result, they can't maintain a normal body weight. Some people with anorexia restrict their food intake by dieting, fasting, or excessive exercise. They hardly eat at all — and the small amount of food they do eat becomes an obsession.
Other people with anorexia do something called binge eating and purging, where they eat a lot of food and then try to get rid of the calories by forcing themselves to vomit, using laxatives, or exercising excessively.
Bulimia
Bulimia is similar to anorexia. With bulimia, a person binge eats (eats a lot of food) and then tries to compensate in extreme ways, such as forced vomiting or excessive exercise, to prevent weight gain. Over time, these steps can be dangerous.
To be diagnosed with bulimia, a person must be binging and purging regularly, at least twice a week for a couple of months. Binge eating is different from going to a party and "pigging out" on pizza, then deciding to go to the gym the next day and eat more healthfully. People with bulimia eat a large amount of food (often junk food) at once, usually in secret. The person typically feels powerless to stop the eating and can only stop once he or she is too full to eat any more. Most people with bulimia then purge by vomiting, but may also use laxatives or excessive exercise.
Although anorexia and bulimia are very similar, people with anorexia are usually very thin and underweight but those with bulimia may be a normal weight or even overweight.
Binge Eating Disorder
This eating disorder is similar to anorexia and bulimia because a person binges regularly on food (more than three times a week). But, unlike the other eating disorders, a person with binge eating disorder does not try to "compensate" by purging the food.
Anorexia, bulimia, and binge eating disorder all involve unhealthy eating patterns that begin gradually and build to the point where a person feels unable to control them.
Anorexia and Bulimia: What to Look For
Sometimes a person with anorexia or bulimia starts out just trying to lose some weight or hoping to get in shape. But the urge to eat less or to purge spirals out of control.
People with anorexia or bulimia frequently have an intense fear of being fat or think that they are fat when they are not. A person with anorexia may weigh food before eating it or compulsively count the calories of everything. When it seems "normal" or "cool" to do things like restrict food intake to an unhealthy level, it's a sign that a person has a problem.
So how do you know if a person is struggling with anorexia or bulimia? You can't tell just by looking at someone. A person who loses a lot of weight may have another health condition or may be losing weight through healthy eating and exercise.
Here are some signs that a person may have anorexia or bulimia:
Anorexia
* becomes very thin, frail, or emaciated
* obsessed with eating, food, and weight control
* weighs herself or himself repeatedly
* counts or portions food carefully
* only eats certain foods, avoiding foods like dairy, meat, wheat, etc. (of course, lots of people who are allergic to a particular food or are vegetarians avoid certain foods)
* exercises excessively
* feels fat
* withdraws from social activities, especially meals and celebrations involving food
* may be depressed, lethargic (lacking in energy), and feel cold a lot
Bulimia
* fears weight gain
* intensely unhappy with body size, shape, and weight
* makes excuses to go to the bathroom immediately after meals
* may only eat diet or low-fat foods (except during binges)
* regularly buys laxatives, diuretics, or enemas
* spends most of his or her time working out or trying to work off calories
* withdraws from social activities, especially meals and celebrations involving food
What Causes Eating Disorders?
No one is really sure what causes eating disorders, although there are many theories about why people develop them. Many people who develop an eating disorder are between 13 and 17 years old. This is a time of emotional and physical changes, academic pressures, and a greater degree of peer pressure. Although there is a sense of greater independence during the teen years, teens might feel that they are not in control of their personal freedom and, sometimes, of their bodies. This can be especially true during puberty.
For girls, even though it's completely normal (and necessary) to gain some additional body fat during puberty, some respond to this change by becoming very fearful of their new weight. They might mistakenly feel compelled to get rid of it any way they can.
A Not So Perfect Picture
When you combine the pressure to be like celeb role models with the fact that during puberty our bodies change, it's not hard to see why some teens develop a negative view of themselves.
Many people with eating disorders also can be depressed or anxious, or have other mental health problems such as obsessive-compulsive disorder (OCD). There is also evidence that eating disorders may run in families. Although part of this may be our in genes, it's also because we learn our values and behaviors from our families.
Effects of Eating Disorders
Eating disorders are serious medical illnesses. They often go along with other problems such as stress, anxiety, depression, and substance use. People with eating disorders also can have serious physical health problems, such as heart conditions or kidney failure. People who weigh at least 15% less than the normal weight for their height may not have enough body fat to keep their organs and other body parts healthy. In severe cases, eating disorders can lead to severe malnutrition and even death.
With anorexia, the body goes into starvation mode, and the lack of nutrition can affect the body in many ways:
* a drop in blood pressure, pulse, and breathing rate
* hair loss and fingernail breakage
* loss of periods
* lanugo hair — a soft hair that can grow all over the skin
* lightheadedness and inability to concentrate
* anemia
* swollen joints
* brittle bones
With bulimia, constant vomiting and lack of nutrients can cause these problems:
* constant stomach pain
* damage to a person's stomach and kidneys
* tooth decay (from exposure to stomach acids)
* "chipmunk cheeks," when the salivary glands permanently expand from throwing up so often
* loss of periods
* loss of the mineral potassium (this can contribute to heart problems and even death)
A person with binge eating disorder who gains a lot of weight is at risk of developing diabetes, heart disease, and some of the other diseases associated with being overweight.
The emotional pain of an eating disorder can take its toll, too. When a person becomes obsessed with weight, it's hard to concentrate on much else. Many people with eating disorders become withdrawn and less social. People with eating disorders might not join in on snacks and meals with their friends or families, and they often don't want to break from their intense exercise routine to have fun.
People with eating disorders often spend a lot of mental energy on planning what they eat, how to avoid food, or their next binge, spend a lot of their money on food, hide in the bathroom for a long time after meals, or make excuses for going on long walks (alone) after a meal.
Treatment for Eating Disorders
Fortunately, people with eating disorders can get well and gradually learn to eat normally again. Eating disorders involve both the mind and body. So medical doctors, mental health professionals, and dietitians will often be involved in a person's treatment and recovery.
Don't Wait to Get Help
Therapy or counseling is a critical part of treating eating disorders — in many cases, family therapy is one of the keys to eating healthily again. Parents and other family members are important in helping a person see that his or her normal body shape is perfectly fine and that being excessively thin can be dangerous.
If you want to talk to someone about eating disorders and you don't feel as though you can approach a parent, try talking to a teacher, a neighbor, your doctor, or another trusted adult. Remember that eating disorders are very common among teens. Treatment options depend on each person and their families, but many options are available to help you overcome an eating disorder. Therapy can help you feel in charge again and learn to like your body, just as it is.
Reviewed by: Michelle New, PhD
Date reviewed: November 2007
Posted by juleslein on August 25, 2008
By Kate Hampton
There are so many different diets out there, so many different ways of eating and they all seem to promise the same thing. You want to lose weight and get healthy but everywhere you turn something new is on the forbidden list and something else that you used to think was good is now bad. So what can you believe? There are some basic scientific truths about nutrition and weight loss and no matter how much you hear that “this is the one that works” there is a good chance that it is just an empty promise. Here are the facts. They come from doctors, dieticians, scientists and personal trainers. Hopefully, these will help clear some confusion.
Myth#1: Skipping meals is a good way to cut calories and lose weight
Fact: Your body needs food to function properly. If you skip meals during the day you are more likely to snack at night just making up for those calories. Studies show that people who skip breakfast tend to be more overweight than people who do not.
Myth#2: Certain foods can burn fat and make you lose weight
Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism for a short time but they do not cause weight loss. You can only lose weight by burning more calories than you consume.
Myth#3: Eating after 8p.m. causes weight gain.
Fact: It does not matter what time of day you eat. Scientific studies prove that it is how many calories you eat during the whole day that matters. Your body will store excess calories no matter when they were consumed.
Myth#4: Fast foods are always unhealthy and should never be eaten when dieting.
Fact: Choosing the right fast foods are the key. Try to choose more salads and grilled foods instead of fried items. Also use high fat toppings like mayonnaise and full fat salad dressing in moderation.
Myth#5: Eating fat makes you fat.
Fact: Fat provides energy just like protein and carbohydrates. You only store body fat when the calories consumed outweigh the calories expended, whether from protein, carbs, or fat. Since fat is the most concentrated source of calories a diet high in fat tends to be high in calories
Myth#6:“Cholesterol Free” means it is heart healthy.
Fact: Saturated and trans fats can increase blood cholesterol levels even more than dietary cholesterol. They can contain palm or coconut oil. Read labels carefully.
Myth#7: Food purchased in a health food store is better for you.
Fact: These foods can have just as many calories, nutrients and just as much fat as their grocery store counterparts. “All natural” and “organic” actually have no legal meaning. Most of these foods are just more expensive and no better for you.
Myth#8: Starches are fattening and should be limited when trying to lose weight.
Fact: Starchy foods like, potatoes, rice, pasta, bread, beans, and some vegetables are rich in complex carbohydrates, which is an important energy source for you r body. Try to avoid eating them with high fat toppings and just watch your portions.
Myth#9: High protein/low carb diets are a healthy way to lose weight.
Fact: These diets lack the key nutrients found in carbohydrates. They can also become boring because they are so restrictive and people tend not to stick with them. They are often high in fat, which raise cholesterol levels. These diets may cause weight loss but most of it is water weight and lean muscle mass, not fat. These diets over-work the kidneys and cause dehydration, headaches, and bad breath. By following a reduced- calorie diet that is well-balanced will help you keep weight off longer. Moderation is the key.
TIP To help you avoid falling victim to any more weight loss myths, be careful about the websites you get your information from. Website addresses that end in .gov or .org are going to be more valid because they are government websites. While .com’s may have some correct information, just remember that the com is short for commercial and it is a site that is trying to sell a product or service and may “skew” their facts to persuade to buy what they have to offer.
Posted by juleslein on August 18, 2008
Making exercise a priority is a challenge for everyone. And for parents it can be especially difficult to find time to workout because of the full plates that they often juggle. When summer arrives the juggling act becomes even more tricky with kids home from school and involved in extracurricular activities.
But, finding time for regular physical activity is so important that it should be a priority placed on your calendar, just like your kids' softball game. A parent needs to exercise not only for themselves, but also for their kids benefit. It's important to set a good example. If your children never see you engage in fitness or if they hear you complain about working out, then they are going to have a negative image of exercise. Let them know that you workout to stay healthy, to be strong and to have more energy and stamina (so you can keep up with them)!
The big question is how to make it a priority that fits in your schedule. Well, it's actually easier than you may think. With a little planning you can find ways to incorporate workouts into the time you spend with your children. Regardless of what age your children are, there's a way to find time to workout (often even with your kids)! Here are some tips based on the age of your children.
Age: Infant through pre-school
* Fit in exercise time while they are napping. Try a home exercise video, walking or jogging (if you have a treadmill), jumping rope.
* Occupy them for even 15 minutes with a video or toy while you do some toning exercises like squats and tricep dips.
* Grab your stroller and go for a brisk walk*. Or, buy a jogging stroller for more flexibility. With a jogging stroller you can walk faster, jog or even run at a fast pace. And, for veteran rollerbladers, you can even use the stroller for some skating time.
* For younger children, you can use a back carrier to transport them while walking. This can burn even more calories as the extra weight makes it more challenging.
* Turn on some music and dance together. Toddlers love dancing, especially when their parents joins in.
* Push your kid on a swing. And, after every push complete one squat.
* Use an infant carrier or bike trailer to enjoy a bike ride together.
Age: Grade School
* Try rollerblading or skating together.
* Spend an afternoon at a park with a playground, but don't spend the whole time relaxing on the sidelines - join in on the fun. Spend some time swinging to help workout your legs. Try making it across the monkey bars - even just once (it's a great upper body workout and you'll be amazed that your kid does it with such little ease). Try some pull-ups using a bar on the playset. Do some tricep dips on a nearby park bench.
* Play catch with a ball or get a small group together for a kickball or softball game.
* Make Saturdays family bike outing day.
* Involve your kids while you strength train. Let them count your reps out loud for you and/or clock your rest time in-between sets.
* For pool outings, don't just spend time soaking up the sun. Walk back and forth in shallow water while your kids have fun splashing about.
* On rainy days that force you inside, walk or run up and down the stairs. You might even make it a contest to see who can finish 5 complete rounds first.
Age: Teenagers
* Register for a fun run (or walk) event and spend time together training for the event.
* Purchase a family gym membership and workout together weekly.
* Play tennis or basketball together.
* Consider joining a community volleyball or softball team that includes enthusiasts of all ages.
* Don't just sit and cheer your kids at their sporting events. Every few minutes do some walking or jumping jacks or squats.
* Implement a daily family walk each day before or after dinner.
* Work together in the yard raking leaves, planting flowers, trimming trees.
So, with all the above recommendations, you no longer have the "I'm a parent - I don't have time to workout" excuse. If you implement these activities for just 30 minutes three times per week, you can easily burn an extra 450 calories or more! Plus, working out sets a great example for your children that will teach them at an early age how important (and easy) it is to make physical fitness a part of daily life. Exercising with your kids also provides the extra bonus of spending quality time together.
About The Author
Lynn Bode, author and certified personal trainer, offers her services online through WorkoutsForYou.com. Workouts For You provides affordable online exercise programs to help even the busiest of people lose weight, tone-up, build muscles, increase stamina and more via the Internet. Let us guide you one-on-one through your fitness journey. Visit: http://www.workoutsforyou.com for a free sample workout.
Posted by juleslein on August 11, 2008
Hiking is a popular, inexpensive way to get out and take a break from daily life. The health benefits of hiking are both mental and physical.
Health Benefits of Hiking
Saying that there are health benefits associated with hiking may sound a bit obvious. Getting out and walking is a pretty obvious way to get some exercise. That being said, burning a few calories is not really the point.
If you are looking for a workout, hiking offers an opportunity to break a sweat. The level of excursion, however, is not as high as most other exercises. As a result, there are two ways to get the cardio health benefits of hiking.
The first is to walk for more than 20 minutes. This consistently keeps your heart rate up and starts to burn calories. 20 minutes, however, isn’t really going to cut it unless you do it every day. To really break a sweat and build stamina, you want to hike at least an hour. If it sounds like a lot, keep in mind you are going 30 minutes in one direction and 30 minutes back.
The second method is to go up. By up, I mean to hike a trail with elevation changes. Generally, a trail that goes up at a slight incline for a long time is better than one that goes up. Time is a key factor, so try to find a trail that isn’t going to wipe you out in the first 200 feet.
Regardless of the exercise element, the mental health benefits of hiking are well noted. Life can be hectic and stress can build up without being noticed. Hiking is like taking a timeout from life. You have an hour or more to just walk along and relax. The walking helps burn off the stress while the time gives you a chance to just think without interruption. Psychologist note that nearly every adult benefits from having a little “me” time when they are not being tugged this way and that by people, telephone calls and even email messages. At the end of your hike, I guarantee you will feel refreshed and have a new perspective on things.
The health benefits of hiking are numerous and undisputed. Of course, the only way to benefit from them is to head out and start trekking along.
Posted by juleslein on August 04, 2008
If you're trying to lose weight and think your metabolism might be the culprit, there are changes you can make to improve it. But with the commercialism surrounding "metabolism-enhancing" products, it can be hard to separate fact from fiction (or advertising) and pin down techniques that are scientifically proven to change one's metabolism.
1. Understand what metabolism is.
In the simplest terms, metabolism is the rate at which your body burns calories. The rate differs significantly from person to person. You and your friend can have the same activity level, diet, and weight but still gain or lose weight at different rates based on differences in metabolism.
2. Determine what is influencing your metabolism. There are some factors that you can change, and some factors that you can't.
* Age - metabolism slows 5% per decade after age 40
* Sex - men generally burn calories faster than women
* Heredity - you can inherit your metabolic rate from previous generations
* Thyroid disorder - problems in the thyroid gland can slow or quicken metabolism but this is rare
* Proportion of lean body mass - metabolism increases with muscle mass
3. Calculate your resting metabolic rate (RMR). RMR is often used interchangeably with basal metabolic rate (BMR); although they are slightly different, estimating either is sufficient for the purpose of losing weight. To calculate your RMR, use the Mifflin-St Jeor equation (which is more reliable than the Harris-Benedict equation[2]). There are also calculators online that can do this for you:
* RMR = 9.99w + 6.25s - 4.92a + 166g-161
* w = weight in kilograms; if you know your weight in pounds, divide by 2.2 to get your weight in kilograms
* s = height in centimeters; if you know your height in inches, multiply by 2.54 to get your height in centimeters
* a = age in years
* g = gender = 1 for males, 0 for females
4. Adjust your diet accordingly. Your RMR will tell you how many calories you need to maintain your body at rest. Your daily consumption to maintain your weight should be:
* RMR x 1.15
* E.g. RMR = 2000, so the maintenance intake is 2000 x 1.15 = 2300
* To lose weight safely, consume no more than your maintenance intake but no less than your RMR.
* Count calories by recording what you eat and looking up how many calories each food item contains (either on the food packaging or in tables provided in books or online).
5. Eat small, frequent meals. Extending the time between meals makes your body go into "starvation mode", which means it'll hold onto as many calories as possible and store them as fat. This is why fasting and skipping meals will only make things worse. In addition to having four to six small meals per day. Eating healthy snacks will also increase metabolism.
6. Drink water. As with food, depriving your body of water can encourage it to "hoard" rather than "burn". In order to encourage your liver to focus on metabolism rather than water retention, make sure you drink an appropriate amount of water.
7. Boost metabolism temporarily with aerobic exercise. Different activities burn different quantities of calories, but the important thing is to raise your heart rate and sustain the activity for approximately 30 minutes.
8. Boost metabolism in the long run with weight training. Muscle burns more calories than fat (73 more calories per kilogram per day, to be exact) so the more muscle you build, the higher your resting metabolic rate (RMR). Every bit of muscle that you gain is like a little factory that burns calories for you 24 hours a day, 7 days a week. This is the only way to increase RMR, which accounts for 60 to 70 percent of the calories you burn daily.
NOTE:
Expect your metabolism to slow down as you lose weight. The more weight your body is carrying, the more calories your body has to burn in order to sustain itself, even at rest. When you begin restricting your calorie intake, you'll lose weight relatively easily because your body's high caloric needs are not being met. But after you begin to shed the weight, the body has less mass to carry and thus needs fewer calories. In order to continue losing weight, you will have to restrict your caloric intake even further in order to maintain a difference between what your body needs and what you are providing.
Posted by juleslein on July 28, 2008
Although the purpose of a vacation is to take a break from the stressors of real life, it is still very important to maintain a weekly exercise routine. According to About.com Health and Fitness, if you choose to skip your usual workout while on vacation, your aerobic power may decline about five percent after one week, 15 percent after two weeks, and up to 25 percent after three weeks of inactivity. The longer you skip your workout, the harder it will be to get back into your routine – and all of your gains could potentially be gone after about two months of inactivity. Moreover, the more fit you are, the faster you lose your fitness.
You may wonder how you could possibly get in a normal workout without the equipment you normally use, not to mention scheduling exercise on a day that’s already full with activities. You don’t have to sacrifice fun on your vacation to take time to exercise – simply learn to incorporate your vacation activities into an exercise routine!
At the Airport/On the Plane:
If you find yourself stuck in an airport with a long layover, it gives you a chance to get in some exercise. Simply walk around the airport, making sure you keep your arms moving and your posture straight. For longer layovers, some of the larger airports have gyms that offer a daily pass at an affordable price.
While on the plane, get up and walk the length of the plane every 30 minutes. According to Road and Travel Magazine, sitting for long periods of time can hinder your digestion, circulation and flexibility, and can cause your feet to swell. While you’re up, be sure to stretch out your back and neck.
In Your Hotel:
More and more hotels these days offer a pool or some type of fitness facility. The easiest way to get in exercise is to head down to the exercise room or pool before you begin your day of planned activities.
* Most hotels have treadmills, bikes or Stairmasters, all of which offer great cardiovascular workouts.
* Some hotel exercise rooms have multi-purpose machines that give all of your body parts a great strength-training workout.
* Swimming is also an excellent cardiovascular workout, not to mention it also works every single muscle in your body.
If your hotel doesn’t have a workout facility or pool, there are still many easy ways to workout in the comfort of your own room.
* Bring resistance bands with you. You can work every single body part with these bands, and you control the amount of resistance. Better yet, they take up very little room and can easily fit into your suitcase. For exercises you can do with a resistance band and other furniture in your room, click here.
* Jump ropes take up little room in your suitcase, yet provide a great cardio workout. Jumping rope also targets balance and coordination.
* One of the easiest ways to get a workout in your hotel is to walk up and down the flights of stairs or hallways. It will get your heart rate up and you can control your pace.
* Because it’s not practical to pack dumbbells in your suitcase, there are a few other alternatives to lifting weights. Bottles of water make great weights. There are also a few manufacturers that make inflatable weights that can be packed in a suitcase and filled with water when ready to use.
* Many hotels have an affiliation with a local gym, and allow guests to work out there for a small fee.
* Ask the hotel about any nearby parks or trails. Walking is great exercise – plus you get to explore the area!
Daily Excursions:
To keep you moving without feeling like you’re exercising, About.com Health and Fitness offers these ideas to get a great cardio workout while on vacation:
* Walk or jog on the beach;
* Play beach volleyball;
* Surf;
* Swim;
* Go snorkeling or scuba diving;
* Go water or snow skiing;
* Take a leisurely bike ride;
* Hike to explore the area;
* Golf;
* Play tennis;
* Shopping (can be very aerobic under the right circumstance);
* Walk around a theme park (or other attraction).
Sources: About.com Health and Fitness; Road and Travel Magazine.
Posted by juleslein on July 21, 2008
from RealAge.com
A cool wedge of watermelon on a hot summer day? Refreshing, for sure.
But watermelon is more than just a seasonal treat. Here are three great health reasons to dig into this juicy fruit:
1. It's loaded with lycopene. Watermelon juice actually gave tomato juice a run for the money in a recent study of lycopene levels. That’s good news for your body, because early research suggests that lycopene may be a cancer crusher.
2. It can make your skin pretty. Watermelon is loaded with a key compound credited with helping skin's healing and regenerative processes. Say no more -- bring on the melon!
3. It's practically calorie-free. With fewer than 50 calories in every cup, watermelon is one smart way to satisfy a sweet tooth. And with a whopping 141 grams of water per cubed cup, watermelon will keep you hydrated, too.
Posted by juleslein on July 14, 2008
from WebMd.com
Your job is hanging by a thread, and the credit-card bills are mounting. Your teenager wants to quit school and become a professional snowboarder. Or maybe it's the increasing tensions in the world, brought to you 24 hours a day on your TV screen, getting you down.
Regardless of the reason, stress is a way of life in the 21st century. And for some people, the effects go beyond feelings of anxiety and discomfort. For these people, stress can mean facing each day ravenously hungry -- and adding weight gain to their list of worries.
"While the immediate . . . response to acute stress can be a temporary loss of appetite, more and more we are coming to recognize that for some people, chronic stress can be tied to an increase in appetite -- and stress-induced weight gain," says Elissa Epel, PhD, an assistant professor in the department of psychiatry at the University of California at San Francisco.
The problem, she says, lies within our neuroendocrine system -- a brain-to-body connection that harkens back to evolutionary times and which helped our distant ancestors to survive. Though today the source of the stress is more likely to be an unpaid bill than a saber-toothed tiger, this system still activates a series of hormones whenever we feel threatened.
"These hormones give us the biochemical strength we need to fight or flee our stressors," Epel tells WebMD.
The hormones released when we're stressed include adrenalin -- which gives us instant energy -- along with corticotrophin releasing hormone (CRH) and cortisol. While high levels of adrenalin and CRH decrease appetite at first, the effects usually don't last long.
And cortisol works on a different timetable. Its job is to help us replenish our body after the stress has passed, and it hangs around a lot longer. "It can remain elevated, increasing your appetite and ultimately driving you to eat more," says Epel.
While this system works fine when our stress comes in the form of physical danger -- when we really need to "fight or flee", and then replenish -- it doesn't serve the same purpose for today's garden-variety stressors.
"Often, our response to stress today is to sit and stew in our frustration and anger, without expending any of the calories or food stores that we would if we were physically fighting our way out of stress or danger," says Shawn Talbott, PhD, an associate professor in the Department of Nutrition at the University of Utah and author of The Cortisol Connection.
In other words, since your neuro-endocrine system doesn't know you didn't fight or flee, it still responds to stress with the hormonal signal to replenish nutritional stores -- which may make you feel hungry.
Following those stress signals can lead not only to weight gain, but also the tendency to store what is called "visceral fat" around the midsection. These fat cells that lie deep within the abdomen have been linked to an increase in both diabetes and heart disease.
To further complicate matters, the "fuel" our muscles need during "fight or flight " is sugar -- one reason we crave carbohydrates when we are stressed, says endocrinologist Riccardo Perfetti, MD, PhD.
"To move the sugar from our blood to our muscles requires insulin, the hormone that opens the gates to the cells and lets the sugar in," says Perfetti, who directs the outpatient diabetes program at Cedars Sinai Medical Center in Los Angeles. And high levels of sugar and insulin set the stage for the body to store fat.
"So people who are under stress, metabolically speaking, will gain weight for that very reason," Perfetti tells WebMD.
Mind Over
As much as we would like to blame all our weight gain on stress, experts say that eating in response to stress can also be a learned habit -- one that's merely encouraged by brain chemistry.
"Under stress, there's an impulse to do something, to move, and often, eating becomes the activity that relieves the stress. It's easy to do and it's comforting," says David Ginsberg, MD, a psychiatrist and director of the Behavioral Health Program at New York University Medical Center.
In fact, it may be our bodies' initial response to rising levels of cortisol that teaches us there is comfort in sugary or starchy foods.
"During the first couple of days following a stressful event, cortisol is giving you a clue to eat high-carbohydrate foods," Perfetti tells WebMD. "Once you comply, you quickly learn a behavioral response that you can feel almost destined to repeat anytime you feel stressed."
Now for the good news: Whether your urge to eat is driven by hormones or habits or a combination of both, research shows there are ways to interrupt the cycle, break the stress and stop the weight gain.
Here's what the experts recommend:
1. Exercise. This is the best stress-buster -- and also happens to be good for you in lots of other ways. "It not only burns calories, when you move your body, even with a simple activity such as walking, you begin to produce a cascade of biochemicals, at least some of which counter the negative effects of stress hormones -- as well as control insulin and sugar levels," says Talbott.
At the same time, Ginsburg notes that exercising too hard for too long can raise cortisol levels and actually increase stress. The answer, he says is to choose an activity you really enjoy doing -- be it an aerobic sport like running or a calmer activity such as Pilates -- and then keep workouts to a length that doesn't exhaust you (this could be as little as 20 minutes a day, three to five days a week).
2. Eat a balanced diet -- and never skip a meal. "Eat breakfast -- and try to consume six small rather than three huge meals a day, with foods from all the food groups," Ginsberg tells WebMD. This helps keep blood sugar levels steady, which in turn put a damper on insulin production and eventually reduce cortisol levels -- all helping to control appetite and weight.
3. Don't lose sleep, over your weight problems or your stress -- When we don't get enough rest, cortisol levels rise, making us feel hungry and less satisfied with the food we do eat, Ginsberg says.
4. Devote time to relaxation -- Because it works much like exercise to produce brain chemicals that counter the effects of stress, Ginsburg suggests finding the activities that make you feel relaxed and calm. For some, he says, yoga can do the trick. Others may prefer meditation techniques or deep breathing.
And don't overlook the relaxing power of cuddling up on a sofa with a good book or magazine, or even playing your favorite movie on the VCR. "Anything that makes you feel calm and relaxed will help counter the biochemical effects of stress," says Talbott.
5. Snack on whole grain, high fiber foods. If you just can't ignore those stress-related hunger pangs, try filling your tummy with foods high in fiber and low in sugar, like oatmeal, whole wheat bread, or fruits such as pears or plums.
According to Pamela Peeke, MD, MPH, author of Fight Fat After Forty, foods that are high in sugar and simple carbohydrates -- like white flour, cookies, cake, white rice, or pasta -- cause insulin levels to rise, which in turn increases stress hormones and ultimately makes you feel more hungry. But high-fiber, whole-grain foods -- particularly cereals like oatmeal or multi-grain flakes, as well as fruits -- help keep insulin levels on a even keel, which can help control blood sugar levels, and ultimately, hunger, according to Peeke.
6. Avoid caffeine, cigarettes and alcohol -- According to the American Institute of Stress, cigarettes, as well as caffeine-laden soft drinks, coffee, tea, and even chocolate, can cause cortisol levels to rise, stress to increase, blood sugar to drop and hunger to prevail. The institute also cautions against drinking too much alcohol, which can affect blood sugar and insulin levels.
7. Take your vitamins -- A number of medical studies have shown that stress can deplete important nutrients -- particularly the B complex and C vitamins, and sometimes the minerals calcium and magnesium.
Because these nutrients are needed to balance the effects of stress hormones like cortisol, and may even play a role in helping us burn fat, it's important to keep levels high, Talbott says. While a good diet will help, he says, taking a high potency multi-vitamin supplement can insure you give your body what it needs to not only deal with the stress, but also burn fat and lose weight.
And speaking of losing weight, here's one bit of news you may be happy to hear: Experts say you shouldn't try to go on a strict diet when you're under extreme or chronic stress.
In one study, published in the Journal of Clinical Nutrition in 2001, researchers from the University of British Columbia found that severely limiting calorie intake could kick off a series of biochemical events that ultimately not only increased stress levels, but could make people feel more hungry.
The researchers followed 62 women for three days. Of this group, 33 were on a diet of no more than about 1,500 calories a day, while the other 29 consumed up to about 2,200 calories daily.
After analyzing urine samples, researchers found that the women who had consumed the least food had the highest levels of cortisol. Not surprisingly, these same women also reported more stress during what researchers called "daily food-related experiences." In short, the more they restricted food intake, the greater their levels of stress hormones, and, ultimately, the more they wanted to eat.
If you find yourself chronically stressed out, the experts say, you should do what you can to decrease your stress levels, then follow a reduced-calorie, yet balanced, diet to stop the weight gain and lose the extra pounds.
By Colette Bouchez
Reviewed By Kathleen Zelman, MPH, RD, July 25, 2007.
Medically updated July 25, 2007.
Do We Get Enough Exercise From Our Daily Activities?
Posted by juleslein on July 08, 2008
Most Americans get little vigorous exercise at work or during leisure hours. Today, only a few jobs require vigorous physical activity. People usually ride in cars or buses and watch TV during their free time rather than do something active. Activities like golfing and bowling provide people with some benefit but they do not provide the same benefits as regular, more vigorous exercise.
Evidence suggests that even low to moderate intensity activities can have both short and long-term benefits. If done daily, they help lower your risk of heart disease. Such activities include pleasure walking, stair climbing, gardening, yardwork, moderate to heavy housework, dancing and home exercise. More vigorous exercise can help improve fitness of the heart and lungs, which can provide even more consistent benefits for lowering heart disease risk.
Today, many people are rediscovering the benefits of regular, vigorous exercise... activities like swimming, brisk walking, running, or jumping rope. These kinds of activities are sometimes called "aerobic," meaning the body uses oxygen to produce the energy needed for the activity. Aerobic exercises can condition your heart and lungs if performed at the proper intensity for at least 30 minutes, 3-4 times a week.
But you don't have to train like a marathon runner to become more physically fit! Any activity that gets you moving around, even if it's done for just a few minutes each day is better than none at all. For inactive people, the trick is to get started. One great way is to take a walk for 10-15 minutes during your lunch break.
These are the benefits often experienced by people who get regular physical activity.
Feeling better:
* gives you more energy
* helps in coping with stress
* improves your self-image
* increases resistance to fatigue
* helps counter anxiety and depression
* helps you to relax and feel less tense
* improves the ability to fall asleep quickly and sleep well
* provides an easy way to share an activity with friends or family and an opportunity to meet new friends
Looking better:
* tones your muscles
* burns off calories to help lose extra pounds or helps you stay at your desirable weight
* helps control your appetite
You need to burn off 3,500 calories more than you take in to lose 1 pound. If you want to lose weight, regular physical activity can help you in either of two ways.
First, you can eat your usual amount of calories, but be more active. For example: A 200-pound person who keeps on eating the same amount of calories, but decides to walk briskly each day for 1 1/2 miles will lose about 14 pounds in 1 year. Or second, you can eat fewer calories and be more active. This is an even better way to lose weight.
About three-fourths of the energy you burn every day comes from what your body uses for its basic needs, such as sleeping, breathing, digesting food and reclining. A person burns up only a small amount of calories with daily activities such as sitting. Any physical activity in addition to what you normally do will burn up extra calories.
Working better:
* helps you to be more productive at work
* increases your capacity for physical work
* builds stamina for other physical activities
* increases muscle strength
* helps your heart and lungs work more efficiently
Consider the benefits of a well-conditioned heart: In 1 minute with 45 to 50 beats, the heart of a well-conditioned person pumps the same amount of blood as an inactive person's heart pumps in 70 to 75 beats. Compared to the well-conditioned heart, the average heart pumps up to 36,000 more times per day, 13 million more times per year.
Feeling, looking, and working better - all these benefits from regular physical activity can help you enjoy your life more fully.
Posted by juleslein on June 30, 2008
by John Grube
Don't miss out on the benefits of pushups. When done correctly they can be a very brutal form of exercise. Pushups have been used for many,many years and they have stood the test of time.
Why ? Because they work, they have always worked and they will continue to work. You will get great benefits doing pushups not to mention a total body workout.
The great thing about the pushup is that they can be done anywhere, anytime and there are so many variations that you will always be in for a challenge.
Pushups will work:
forearms
biceps
triceps
shoulders
traps
upper back
lower back
abs
glutes
hamstrings
quads
calves
You can do them anyway you like slow, fast, explosive. You can make pushups as hard or as easy as you want them to be.
If you don't think pushups are worth doing - try this simple test, get into a pushup
position and hold the pushup position for five minutes and after one minute most
people will know-that they are in for four more minutes of pain.
As a result... your body will start to shake, you will start to sweat, your body will
want to collapse in a heap on the floor and then you will know that the pushup can be
a very effective exercise.
So get down and start pushing floor.