Monthly Archives: September 2019

Exercise – Too Much, Too Little, or Just Right? Is More Really Better?

Some people increase the amount or intensity of the exercises they do whether it is workouts, running, etc., following the old theory that “more is better” and that they will improve their health even more by doing more.

The US Department of Health and Human Services guidelines for physical activity recommends that adults get at least 21/2 hours of moderate-intensity aerobic activity each week or 75 minutes of vigorous aerobic activity or a combination of both. It also recommends resistance training or weight training at least twice each week.

What are moderate-intensity activities? They are those that get your heart rate up and make you breathe harder than normal, but during which you can still talk. Some activities in this category are brisk walking, water aerobics, biking (slower than 10 mph), and light gardening. High-intensity activities are activities such as running, jumping rope, swimming laps, biking (faster than 10 mph), and heavy-duty yard work like digging.

Watching television programs such as American Ninja Warrior and seeing the high-intensity challenges the athletes overcome can certainly make you feel inadequate when it comes to exercise and fitness. But working out too hard and for too long can damage your body. It would be nice to be able to look into a glass that projects the future and see how the work-out obsessed fare health-wise after years of this kind of intensity.

Many of us may feel guilty that we don’t exercise more, but there is good news if you are a moderate exerciser. In a study of more than one million women in the UK in 2015, it was found that those women who reported moderate physical activity had significantly lower risks of developing coronary heart disease, cerebrovascular disease (which can lead to hemorrhaging, blood clots, and stroke), and embolisms, while those women reporting strenuous daily physical activity had higher risks of developing these same diseases.

In a large Danish study which compared the death rates of runners, it was found that light and moderate runners have lower mortality rates than nonrunners (or sedentary people), whereas strenuous runners have a death rate much like that of the sedentary group. However, other studies found, as would be expected, that those who are sedentary and do not exercise at all are at the greatest risk.

Since these studies were observational only, they can demonstrate only correlation, not causation.

Excessive endurance exercises done daily can harm the body by depressing the immune system and increasing the risk of injuries, as well as increasing inflammatory processes. Taking a day or two off weekly gives the body time to recover from the stress of exercise. Also, some studies of endurance athletes have found coronary changes that may increase the risk of arrhythmias, sudden death, and other problems.

Some medical experts disagree with these studies. Dr. Wael Jaber, a cardiologist at the Cleveland Clinic, (with a team of researchers) tested the link between large amounts of aerobic exercise and lifespan in 122,007 people and found that “Extremely high aerobic fitness was associated with the greatest survival and was associated with benefit in older patients and those with hypertension.”

A well-lived life is about balance, and we are all happier and more fulfilled when we can achieve balance in all areas of our lives. This is true when we apply it to the time we spend exercising to be healthy. For those who are worried that they must intensify their exercise just to maintain health, the takeaway from this is that there is a great health benefit in exercising, but you don’t have to keep increasing the amount or the intensity of it to stay healthy.

It’s All in the (Nutrition) Label!

What! I just ate 460 calories! The label said 230 calories. This is a mistake almost everyone will sometimes make, especially if he or she is very hungry and grabs a snack to ease those hunger pangs. We don’t focus on the serving size or the servings per container on the nutrition label. We only see in large print the number of calories.

Help is on the way. As of January 2020, the Food and Drug Administration is requiring updated information on nutrition labels as well as a label design that will make it easier for consumers to choose foods that support a healthy diet.

On the new label, the number of servings will be shown in a bolder and larger font, and the serving size will represent more accurately the portion most Americans consume. The most noticeable information on the label will be the calorie count of a single serving.

The new label will also give you information about the amount of sugar or sweeteners that are added during processing or packaging of the food—listed as Added Sugar.

More Americans have deficiencies in Vitamin D and potassium which will be listed on the new label, but vitamins A and C will no longer be listed, since deficiencies in these two are now rare.

And the footnote at the bottom of the label more clearly explains the meaning of “daily value.”

It should be noted that companies with more than ten million in revenue must comply with the new labeling by January 2020,  while single-supply manufacturers and companies

Source: https://www.labelcalc.com/

below the ten million revenue mark have until January 2021 to comply.

See the example of the current label and the new label (outlines show changes) that will appear in January 2020.

 

 

What About Those “Added Sugars” in Foods?

You may have noticed new information appearing on some food product labels under the place where it has sugars listed. Here is an example:

Total Sugars – 13g
Includes 10g Added Sugars

Why put added sugar rather than just the total number of grams of sugar?

Many foods, such as milk and fruits, contain naturally occurring sugar. Added sugars are extra sugars that are added to foods during processing or preparation. Food manufacturers add extra sugar to many products, even those that are already naturally sweet, to make them taste good and to boost sales. Consumers may not have been aware of the amount of extra sugar in foods they have been eating.

The new food product labeling required by the Food and Drug Administration will help you to see the amount of extra sugar added to a product, and it is provided to help consumers control the amount of sugar and other less beneficial substances they consume. They can now distinguish between sugars that are naturally present in a food and sugar that has been added to sweeten the product.

Added sugar my be the single worst aspect of the modern diet. According to the Harvard School of Public Health, sugary drinks—any beverage with added sugar or other sweeteners (sodas, pop, cola, tonic, fruit punch, lemonade [and other “ades”], sweetened powdered drinks, as well as sports and energy drinks)— as a category are the single largest source of calories and added sugar in the US diet. And to compound that, people are drinking larger and larger sizes of these drinks.

The American Heart Association informs us that the amount of calories that people consume each day has increased by approximately 150-300 calories over the past 30 years, and approximately 50% of this increase comes from liquid calories—primarily sugar-sweetened beverages. Since there are 8 teaspoons of sugar in one 12-ounce can of a regular soft drink, that is 140 empty calories and zero nutrition. The AHA recommends that women consume no more than 100 calories (6 teaspoons) of added sugar per day and that men consume no more than 9 teaspoons (150 calories) of added sugar per day.

High sugar consumption increases your risk of diabetes, high blood pressure, and heart disease, as well as obesity. Furthermore, higher consumption of sugary beverages has been linked with an increased risk of premature death.

Breaking a habit is easy to say but hard to do, so just cutting back on consuming added sugar can be a step in the right direction. Reading labels on beverages and food products will help us to monitor the amount of added sugar we are consuming.

Sugar Science is a website developed by a team of health scientists from the University of California, San Francisco. Its goal is to help individuals and communities make healthy choices by taking evidence-based scientific information about the impact of sugar on health from medical journals and making it available to the general public. The site reviews more than 8,000 scientific papers that have been published to date, with a focus on the areas where the science is strongest—specifically on diabetes, heart disease, and liver disease.

Are You Getting Enough Roughage in Your Diet?

Roughage, defined as coarse material, is the part of plant foods that our bodies cannot digest, but which is very important to maintaining health. The term “fiber” is used interchangeably with “roughage,” but the name “roughage” seems to convey a more visual image of its true nature than “fiber.”

How does it work?

Varying amounts of fiber(roughage) are found in all plant foods. There are two types of roughage, soluble and insoluble, and the food we eat should have a combination of both types since they each provide different benefits. Soluble fiber absorbs water as it passes through your system becoming gelatinous and making your stools softer and easier to pass. Insoluble fiber (roughage) does not dissolve or absorb water when eaten but passes through your body much in its original form adding bulk to your stool.

Benefits of roughage in your diet.

Adequate roughage in your diet promotes a sense of well-being and health, and the following are some of its positive benefits:

  • Contributes to weight control. (As soluble fiber passes through your system and absorbs water, it stays in your intestinal tract a little longer—promoting a feeling of fullness and satiety which may help to prevent overeating.)
  • Regulates bowel movements and prevents constipation.
  • Slows the rate of sugar absorption and helps to prevent blood sugar spikes after eating.
  • Helps lower cholesterol levels and reduces the risk of dying from heart disease and cancer.
  • Flushes harmful bacteria and toxic substances out of the digestive tract, which helps to maintain a healthy immune system (Up to 70% of the immune system is in the digestive tract.)

How much is enough?

The amount of roughage (fiber) each person needs daily depends on the caloric needs of the individual. According to the USDA, on average, the recommended daily amount for adult men up to age 50 is 38 grams and 25 grams for women. Men over 50 should eat 30 grams of roughage daily and older women should eat 21 grams. However, the Harvard School of Public Health reports that the average adult only eats 15 grams of fiber (roughage) daily.

These are some food sources of soluble fiber: oatmeal, barley, spinach, zucchini, chia, nuts, beans, lentils, figs, apples, avocados, prunes, berries, broccoli, sweet potatoes, and onions.

Here are some sources of insoluble fiber: whole grain foods such as brown rice, wheat bran, cauliflower, okra, corn, kale, green beans, root vegetables (carrots, parsnips, potatoes, etc.), celery, cucumbers, the skins of some fruits (such as kiwis, grapes, and tomatoes), nuts, and seed.

Can’t I just take a fiber supplement?

Because of medical conditions, some people may need to take fiber supplements, but fiber supplements don’t supply the vitamins, minerals, and other nutrients that whole foods supply.

Is there a downside to eating more roughage (fiber)?

If upping your fiber intake, do it gradually to avoid abdominal bloating, gas, and cramps which can happen if you consume too much rapidly rather than slowly. You should also increase the amount of water you drink since soluble fiber absorbs water.

One of the easiest ways you can contribute to your good health is to become aware of the foods that contain both types of roughage and include some of them in your diet each day.