Health24.com | The 3 most important changes to make if you’re trying to lose belly fat

Posted on 21/12/2017 by Boris Clair

In news that will shock approximately no one: In a Women’s Health survey, women worldwide revealed that, of all their body parts, they’re most insecure about their midsection.

Though healthy bellies come in all shapes and sizes, we know that the fat that lies deep within your abdomen (the kind you can’t pinch between your fingers) is the worst kind, since it promotes inflammation and can be hard on your heart.

But a shocking number of women still have it – even the seemingly fit.

Good news is, you don’t need a six-pack to be healthy! Simple changes can target this freaky fat.

So we talked to Dr Travis Stork, author of The Lose Your Belly Diet, and snagged his best tips to keep your tum in great shape.

1. You don’t have to give up carbs…

But you do need to add fibre. Yes, it keeps you full, but it also promotes good gut bacteria, which has been linked to a healthy weight.

2. Eat almonds

Almonds are a satisfying, fibre-rich choice, and a recent study showed that people who ate them daily lost more abdominal fat than those who didn’t.

3. Lift weights at least three times per week

Resistance training at least three days a week can help you burn more fat, including in your belly, since muscle revs your metabolism.

But don’t knock moderate exercise either. Sticking to a routine is most important for weight management overall, so pick something you enjoy – jogging, brisk walking, whatever – and make it a habit.

^{This article was originally featured on www.womenshealthsa.co.za}

^{Image credit: iStock}

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Health24.com | 5 exercises you can do in your lounge

Posted on 20/11/2017 by Boris Clair

Aerobic-style cardiovascular exercises – continuous exercise that you can sustain for more than ten minutes – strengthen the heart muscles and the lungs, while reducing overall body fat.

Reducing body fat only occurs in combination with a decreased calorie intake and working at 60-80% of your maximum heart rate,” said registered Biokineticist, Monique Bouwer.

If you are new to a workout or exercise as a whole, there are a number of fun cardiovascular exercises you can do in the comfort of your own home.

Cardio is one of the best fitness routines to get started with as it does not require any expensive gym equipment or machinery. Instead, these exercises can be done with just a pair of exercise shoes and minimal equipment-use.

1. Dance:

Dancing is a full-body workout and it is actually quite fun. Freestyle dancing makes your heart pump faster, increasing your breathing rate, and works your muscles.

But in the context of exercise, there is no specific form or style of dance you need to do, just as long as your body is constantly moving and energised.

Bouwer suggests watching YouTube videos of dance and fitness where you can follow the instructor.

You are essentially increasing your heart rate and burning off some unwanted calories.

So why not turn on some tunes and feel inspired – music offers constant stimulation and encouragement to keep moving. You can dance in your bedroom or in the kitchen, for just a few minutes each day.

“You can start at 10 minutes and increase it to at least 30 minutes per session, if not an hour,” adds Bouwer.

2. Jump-rope:

Contrary to what you may believe, jumping rope is not just for children on the playground or during break time and school.

“Beginners who struggle to jump rope and can start by jumping on the spot without a rope at first,” Bouwer advises.

This is an excellent form of cardio as well as improving your speed, agility, alignment and balance. All you’ll need is a jump rope (the correct length depending on your body) and a firm and flat surface.

Jumping rope not only improves and works your lungs, but it also tones your legs and lower body. You can jump at your own pace, for a set amount of time.

3. Jump squats:

Any exercise gets your blood pumping and your heart racing. Not only do jump squats increase your heart rate and breathing rate (as with most exercises), it also tones and strengthens calf muscles, glutes, hamstrings, and core stability (keeping your body stable and balanced).

With strengthening muscle, you are essentially burning excess fat.

You will not lose excess fat because with this exercise, your body weight will increase due to the increased muscle mass.

“Jump-squats are not advised for losing weight, except if you can do it for 30 minutes, which is not a good idea,” says Bouwer

4. Jumping jacks:

Jumping jacks are a fun and popular form of exercise that can be used for both a warm-up and a cardio exercise on its own. This is a good way to improve your stamina, endurance, and burn calories in an efficient and effective way.

At the end of the day, jumping jacks go a long way in improving your endurance by strengthening your muscles and conditioning your cardiovascular system for a better performance and health. It also improves your coordination.

5. Burpees:

Are you ready to take your cardiovascular fitness to a new level at home? Then burpees are for you. This high intensity exercise will get your heart rate up in no time if you are already fit.

There are, however, a number of different intensities of burpees to challenge your fitness levels, adds Bouwer.

A key to maintaining good cardiovascular health is to challenge your body as you progress. And with every rep, you’ll be working your arms, chest, glutes, hamstrings, quads, and abs.

Give yourself enough space in your home to perform this exercise. The best thing about burpees is that you’ll get fit fast, with no equipment at all.

Ultimately, being in control of your fitness and health is a good feeling. And if you are doing it right and what is best for you and your body, you’ll be motivated to continue with this healthy lifestyle.

^References:

^{Monique Bouwer, Registered Biokineticist}

^{This article is provided through a sponsorship from Pfizer in the interests of continuous medical education. Notwithstanding Pfizer’s sponsorship of this publication, neither Pfizer nor its subsidiary or affiliated companies shall be liable for any damages, claims, liabilities, costs or obligations arising from the misuse of the information provided in this publication. Readers are advised to consult their health care practitioner for specific information on personal health matters as this is not the intention or purpose of the publication. Specific medical advice or recommendations on the clinical management of patients will not be provided by Pfizer. In this regard Pfizer does not support the use of products for off label indications, nor dosing which falls outside the approved label recommendations and readers must refer to the Package Insert of any product for full prescribing guidelines.}

Health24.com | This group of people has a 7 times greater risk of sudden heart death

Posted on 20/11/2017 by Boris Clair

People younger than 50 with diabetes have a seven-times higher risk of dying from sudden cardiac death, preliminary research suggests.

And their risk of dying from any kind of heart disease is eight times higher than for those without diabetes, the long-term Danish study also found.

Without warning

“It is important that healthcare providers are aware that young patients with diabetes have an elevated risk of mortality and that this is mainly explained by an increased risk of sudden cardiac death,” said the study’s lead author Jesper Svane, a medical student at Copenhagen University Hospital in Denmark.

Sudden cardiac death is caused by malfunctions in the heart’s electrical system. It often occurs without warning, according to the American Heart Association.

Dr James Catanese, chief of cardiology at Northern Westchester Hospital in Mount Kisco, New York, said he wasn’t surprised to see the link between diabetes and heart disease deaths.

“What was surprising was the amount of increased risk – a seven or eight times higher risk is astounding, particularly in people below age 50,” added Catanese, who wasn’t involved in the study.

The 10-year study included health information from all Danes between one and 35 years old in 2000–2009 and from those 36 to 49 years old in 2007–2009.

Of more than 14 000 people who died, 5% had diabetes, according to the study. Almost 500 of them had type 1 diabetes, which is an autoimmune disease. And nearly 200 who died had type 2 diabetes, which is the more common form of the disease and it’s generally linked to excess weight.

Overall, the researchers found, people with diabetes had a five times higher mortality rate than people without diabetes.

Sudden cardiac death

More specifically, they found, death from heart disease was five times higher in people with type 2 diabetes, and 12 times higher in people with type 1 diabetes. Svane said this may be because type 1 is often diagnosed in childhood, so patients have the disease for a longer period of time.

The research couldn’t prove a cause-and-effect relationship, only an association, Svane explained.

But what might cause this association between diabetes and the risk of heart disease?

“Fluctuating blood sugars, abnormal cholesterol and high triglycerides, which are present in many persons with diabetes mellitus, increases the risk of [hardening of the arteries] and coronary heart disease,” he noted. This eventually increases the risk of sudden cardiac death or heart failure, he explained.

An additional risk factor for people with type 1 diabetes is a condition called “dead-in-bed” syndrome. This term describes a sudden, unexplained death in a young person with type 1 diabetes, Svane said.

“The underlying mechanism leading to dead-in-bed syndrome remains unknown. However, growing evidence is pointing at both autonomic neuropathy and nocturnal hypoglycaemia (low blood sugar) as causes,” Svane said. There were six dead-in-bed cases included in the current research.

Benefits of weight loss

Autonomic neuropathy is a complication of diabetes that causes nerves that control important body functions – such as digestion or blood pressure regulation – to malfunction, the American Diabetes Association says.

So what should people with diabetes do to lessen their risk?

Svane said previous studies have shown that tight control and effective treatment of cholesterol, blood pressure and blood sugar can reduce the risk of heart-disease-related deaths in people with diabetes.

“Pay attention to diet and to a lack of physical activity,” he advised. “Exercising and losing weight can prevent or delay the onset of type 2 diabetes, reduce blood pressure and help reduce the risk for heart attack and stroke.” And anyone who smokes should quit, he added.

Catanese agreed that aggressive treatment of diabetes, cholesterol and blood pressure is key.

“People with diabetes need to know they’re at risk of heart disease death right now, and they need to take care of their heart right from the onset of diabetes,” he added.