Excess Weight Can Weaken The Flu Shot

Being overweight or obese can diminish the effectiveness of a flu shot, researchers say. Derek Davis/Portland Press Herald/Getty Images hide caption

toggle caption Derek Davis/Portland Press Herald/Getty Images 

Being overweight or obese can diminish the effectiveness of a flu shot, researchers say.

Derek Davis/Portland Press Herald/Getty Images

The Centers for Disease Control and Prevention says flu season is starting to ramp up — and it's not too late to reduce your risk with a vaccine.

But scientists have come to realize that flu vaccines are less effective for people who are overweight or obese. Considering that excess weight affects more than two-thirds of the U.S. Adult population, that's a significant shortcoming.

Researchers are studying why that's the case, with an eye toward developing better flu vaccines.

This issue came to light during the 2009 flu pandemic, the first major outbreak of the 21st century. Health officials noticed that the flu was taking a particular toll on people who were significantly overweight.

"We had never seen that before," says Stacey Shultz-Cherry, an infectious disease specialist at St. Jude Children's Research Hospital.

"The virus is able to grow to higher [concentrations] and spread deeper in your lungs, which is not what you want during an influenza infection," she says.

And people weren't simply getting sicker — they were also more likely to spread the disease. That has the potential to amplify a flu outbreak.

Shultz-Cherry says this point is highlighted in a study of volunteers at the University of Maryland.

"The students who were overweight/obese actually had more virus coming out in their exhaled breath," Shultz-Cherry says.

Another research team studied families in Nicaragua during flu season and found that overweight people shed the virus by an extra day, on average, compared with people of lower body weight. That effect was bigger for people who had no or few symptoms.

"What's particularly disturbing for us is the fact that the vaccine doesn't work as well" in this population, says Melinda Beck, a professor of nutrition at the University of North Carolina at Chapel Hill. She's been studying the effect of obesity on a person's ability to fend off infections, "and influenza is one of my favorite viruses, so that seemed like a natural thing to study."

She looked at the two different parts of the immune system: one involves antibodies, which are proteins that can neutralize viruses; the other involves cells that join in on the fight against disease.

"You usually think of the vaccine as protecting you with antibodies," she says. "And in fact, obese people could make a nice antibody response." The part of the immune system that fails in this case involves the T cells, she says.

As people become overweight, their metabolism changes. And Beck says that metabolic shift affects many cells, including immune system cells. She has studied the details of this in mice.

Elderly people face the same problem. "Sometimes they can make an antibody response, but it's their T cells that aren't functioning, so they can still get infected with flu even though they've been vaccinated," she says.

As a result, a "30-year-old obese person has the immune cells that look a lot like what you might expect in an 80-year-old individual," Beck says.

That may be why flu vaccines don't work so well in older people, either. So it's possible that improvements in the vaccine will help both people who are older as well as those who are overweight.

Shultz-Cherry is part of a new effort at the National Institutes of Health to come up with a next-generation flu vaccine.

"That's exactly our hope — that we can find a vaccine that will work for everybody, but especially for these higher-risk populations," she says.

That effort will take many years. In the meantime, Shultz-Cherry says it's still important for everyone to get vaccinated. People of all body types are at higher risk of heart attack or stroke if they get the flu.

There's a lot of reasons to get the flu shot," she says, "even if it doesn't work as well as we want in this high-risk population."

You can reach NPR Science Correspondent Richard Harris at rharris@npr.Org.

Why would dietary sugar harm your heart?

Q: It makes sense that eating lots of unhealthy fats would lead to heart disease. But why do health experts say that sugar is also bad for your heart?

A: Excess fat and salt are well-known dietary villains, especially when it comes to heart health. But mounting evidence is why excess sugar has joined the list.

It’s not that all sugar is bad. We need glucose to power our cells, especially our brain cells. What matters the most is how dietary sugar is packaged.

Sugar occurs naturally in all foods that contain carbohydrates, such as fruits, vegetables, legumes and whole grains. These types of foods have a low glycemic index. That means that our digestive system breaks them down more slowly into glucose and other simple sugars prior to absorption.

On the other hand, refined sugars used to make breakfast cereals, pastries, sodas, fruit drinks, and other sweet foods and beverages primarily contain glucose and fructose. They have a high glycemic index because these simple sugars are rapidly absorbed into our blood stream.

High glycemic index foods cause blood sugar levels to shoot up. In response, cells in the pancreas churn out extra insulin. This hormone helps cells sponge up glucose. But that surge of insulin also signals the body to store extra glucose as fat.

When you eat healthier carbohydrates that are low on the glycemic index, blood sugar and insulin levels climb more slowly and don’t crest as high as they do with quickly digested carbohydrates.

Higher blood sugar and insulin levels increase your risk of heart disease. According to a recent study done over 15 years, people who got 17 percent to 21 percent of their calories from added sugar had a 38 percent higher risk of dying from cardiovascular disease compared with those who consumed 8 percent of their calories as added sugar.

Exactly how excess sugar might harm the heart isn’t clear. Drinking sugar-sweetened beverages can raise blood pressure. A high-sugar diet also causes the liver to convert glucose and fructose into harmful fats, which then get dumped into the bloodstream. Both factors are known to boost heart disease risk.

What’s more, sugar delivers “empty calories” — calories unaccompanied by fiber, vitamins, minerals, and other nutrients. Too much added sugar often crowds healthier foods from a person’s diet.

Howard LeWine, M.D. is an internist at Brigham and Women’s Hospital in Boston and assistant professor at Harvard Medical School. For additional consumer health information, visit health.harvard.edu.

Mosquito-borne Virus That Causes Brain Infections Found In N.J.

Updated Aug 30, 2019; Posted Aug 30, 2019

lehighvalleylive.com file photo

The Warren County Mosquito Commission has identified the county's first-ever mosquito sample found to be carrying Eastern equine encephalitis virus.

By Steve Novak | For lehighvalleylive.com

No mosquitoes in Warren County have ever been found to carry the Eastern equine encephalitis virus – until now.

The first-ever positive test for the potentially fatal brain-infection-causing virus came from a mosquito sample collected Aug. 21 at Meadow Breeze Park in Washington Township, the county mosquito commission announced Friday.

The same sample also tested positive for West Nile virus, the county’s fourth this season.

“EEE is very rare, especially in northern NJ,” the mosquito commission said. Treatments are scheduled to kill mosquitoes in Washington Township, and more insects will be trapped for testing.

New Jersey has recorded one human case of EEE this year, in Somerset County. But the state health department says the virus has been found in 48 mosquito samples in 11 counties, the most the Garden State has seen by this point in the season in seven years.

The Eastern equine encephalitis virus is transmitted through mosquito bites. Human infections are rare – the CDC says New Jersey saw only one human case between 2009 and 2018.

But though they are infrequent, EEE infections can be very serious. The CDC says that about 30% of people infected die, and survivors could suffer from neurological problems. There is no vaccine for the illness.

The CDC says there are two kinds of infections that show symptoms after a four- to 10-day incubation period: A systemic infection is abrupt, lasting a week or two with chills, fever, malaise, and joint or muscle pain.

The other is encephalitis, an infection of the brain. Signs appear after a few days of systemic illness and can include fever, headache, irritability, restlessness, drowsiness, anorexia, vomiting, diarrhea, a blueish color to the skin, convulsions, and coma.

Andy Klevorn/Ludington Daily News for AP

The CDC says the best way to prevent mosquito-borne illnesses is to wear insect repellant and eliminate the insects' breeding grounds: standing water.

“The most effective way to prevent infection from ­­­Eastern equine encephalitis virus,” the CDC says, “is to prevent mosquito bites.”

That means using insect repellents that contain DEET, IR3535 or oil of lemon eucalyptus.

Also, dump or drain any standing water on your property to eliminate mosquito habitats. The Warren County Mosquito Commission says that one neglected swimming pool can produce more than 1 million mosquitoes and affect people up to five miles away.

To anonymously report a stagnant swimming pool, call the mosquito commission at 908-453-3585 or visit www.warrencountymosquito.org.

How Cheat Days Affect Your Body, According To Experts

Even the most disciplined dieters can't live on vegetable and protein without indulging. Case in point: The Rock is notorious for his sushi Sundays. Terry Crews told Men's Health he downs apple fritters, pizza, mac and cheese and cobbler on his cheat days.

Naturally, you want to treat yourself after eating great and workout out all week. That's where cheat days come in. Some experts think cheat days are totally necessary to maintain your sanity. Others think they’re a recipe for disaster, leading you to overeat to the point that it actually hurts your weight loss and fitness goals.

The term "cheat" itself has negative connotations. The idea is that you're "good" if you eat clean, or "bad" if you cheat. This psychological barrier can be harder to overcome than the physical barrier of making small changes to your diet, which is why some people steer clear of cheat days completely.

So what’s the deal? Are cheat days harmless—or do they completely negate the hours of sweat you’ve poured into the gym?

Here’s what cheat days really do to your body and the best way to approach one if you want to indulge.

The idea of a “cheat day” has been around for decades. First, you eat “clean” for six days, meaning you stick to your diet. Your macros and calories are in check and anything that could be classified as “junk”—like fast food, dessert, and processed snacks—is off the table.

Then you let loose for the seventh day. This is where your Friday night beer-and-wings-showdown comes into play, because what's really the worst that could happen if you break the rules just once a week?

There's also a common misconception that cheat days can help boost your metabolism. The general concept: When you eat less, your metabolism slows down to “conserve” energy. When you eat more, it speeds up to digest and use that fuel. This, in theory, should allow you to stick to your strict diet for the remainder of your week.

The truth, though, isn’t quite that cut and dry.

​

​How Do Cheat Days Affect Your Body?

Ever what happens inside your body when it's overloaded with carbs, sugar, and fat?

"Nothing that scary, to be honest," says Abby Langer, R.D."

She explains that you pancreas will create more insulin to process high-sugar meals. Although you may feel bloated or have a stomach ache, you probably won't experience anything too severe.

That's because your body knows how to regulate itself, according to Lisa Ganjhu, D.O. at NYU Langone.

"The body has a great way of adapting to its needs," says Ganjhu. "If it requires more insulin, it produces more insulin. It’s not going to break. It will take care of business."

Food will take longer to digest if you're consuming larger portions, which means those cheat meals will sit in your stomach longer. As a result, you'll probably experience more gas and bloating, says Ganjhu.

Some believe that the proverbial “cheat day” improves metabolism. The truth? It doesn't. Eating more to burn more isn’t quite how things work. Your metabolism does increase after you eat, but if you binge on 1,000 calories worth of pizza or brownies, your metabolism doesn’t ramp up to burn 1,500 calories to handle what you just consumed.

Plus, for some people, overeating can lead to other unhealthy habits. In a study published in the journal Obesity, researchers found that “obesity prone” individuals—based on personal and family weight history—who ate 1.4 times their estimated calorie needs were less likely to move throughout the day after overeating compared to those who were less prone to obesity. This lack of movement could put you at risk for weight gain, and even harm your health overall.

“I never recommend cheat days,” explains Jim White, R.D., owner of Jim White Fitness & Nutrition in Virginia Beach. “I have seen people indulge so much in one day that it ruins their weekly gains.”

That being said, cheat days can have an upside. Indulging occasionally has the potential to help some people stick to their diets, a study published in the Journal of Consumer Psychology suggests. The caveat: On their cheat day, the study participants still kept their portions in check, so they didn’t stray from their weekly calorie goals. (For delicious meals that will help you reach your fitness goals, check out the Metashred Diet from Men's Health.)

The Best Way to Approach Cheat Days

While the single-day binge can be helpful for some people, occasionally indulging in smaller portions of your favorite foods may be more sustainable for the long haul. That way, you can treat yourself a few times a week, rather than carving out an entire day to eat and feel like crap. Because let’s be real: while the idea of sitting down and slamming an entire pizza may sound appealing, the feeling of fullness after you chow down isn’t.

“Loosen up the reins a few times each week for some indulgent foods,” suggests White. “By allowing a couple smaller indulgences you give yourself a break from normal ‘dieting’ without sabotaging your results.”

Langer doesn't believe in cheat meals because they have a negative connotation psychologically. "Have you ever heard the word 'cheat' in a good context?," she asks.

Instead, aim to have treats comprise 10 to 20 percent of your daily calories. So if you're an average active guy who needs roughly 2,800 calories a day, 280 to 560 of those can be reserved for your “cheats” two to three times per week. (Find out how many calories you need here.)

But what if those small treats are a slippery slope? If the idea of a small cookie, for example, puts you into a downward spiral of “I ate one, so I should enjoy the entire sleeve” then the weekly indulgence might be a better approach for you.

Either way, one meal or snack is never going to make or break your fat loss goals. You need to look at the big picture. Eating should be enjoyable and not so rigid that every morsel of food that crosses your lips is weighed, measured, and counted. If you’re considering an entire cheat day, it’s likely that the rest of your diet is a bit too restrictive in the first place.

Is Bread Actually Good For You?

Consumer Reports has no financial relationship with any advertisers on this site.

To find the healthiest brown bread, start by looking for whole grains. Adults should eat about 48 grams of whole grains a day, and studies show that they may help lower the risks of heart disease and Type 2 diabetes. Examine these labels to choose your loaf wisely.

●100% Whole Grains. This language indicates that a bread’s flour is made from the entire grain kernel — the bran, endosperm and germ. Refined grains, such as white flour, contain only the endosperm. The bran and germ are where most of the healthy stuff — antioxidants, B vitamins, fiber and other nutrients — is found.

●100% Whole Grain stamp. A 100% Whole Grain stamp means all of the bread’s grain ingredients are whole grain, and it has at least 16 grams of whole grains per serving. A 50%+ stamp means at least half are whole grains, and a stamp without a percentage means less than half are whole grains, but the product contains at least 8 grams.

●Whole Grain and Whole Wheat. Whole-wheat bread is made with whole-wheat flour. Whole-grain bread can also include other types of grains, such as oats, brown rice and barley. As long as the bread is 100 percent whole grain, the two types are equally nutritious.

●Made with Whole Grain. This phrase can be confusing — especially when “made with” appears in small print — because the bread may still contain mostly refined grains, which are not as nutritious as whole grains.

●Multi-Grain. This indicates a bread with more than one type of grain, but you won’t know how many — or whether they’re refined or whole — based on those words alone.

●21 Whole Grains and Seeds. How many types of whole grains a bread has matters less than where they appear in the ingredients list: Look for whole grains toward the top, which means they are a main ingredient. If they’re buried far down on the label, they may just be sprinkled in or added as a topping.

●USDA Organic. Breads with this seal are made with at least 95 percent organic ingredients, and the grains used were not grown with harmful synthetic pesticides.

●Good Source of Fiber. By Food and Drug Administration standards, a product with this claim contains between 2.8 and 5.3 grams of fiber per serving. But if you want to know the exact amount, check the fiber grams on the nutrition panel.

●Double Fiber. This typically means a loaf’s fiber is double the amount found in that same brand’s other whole-grain options. To get there, some brands use added fibers such as “cellulose fiber,” but our experts say fiber from whole grains is better.

 Copyright 2019, Consumer Reports Inc.

Why People Find It Hard To Lose Weight Even After Calorie Cutting?

Calorie cutting is the first thing that people do for a quick weight loss. It is mainly because several studies have already suggested the effectiveness of a low-calorie and a low-carb diet. Many of the popular diet plans, like Ketogenic (Keto) diet and Vegan diet, recommend low-carb meals for cutting down excess fat stored in the body.

But there is a hidden challenge behind every low-carb diet. Dieters often regain the lost weight and sometimes even more once they get back to their normal diet. The reason behind it has remained a mystery for several years.

And now, a research published in the journal Cell Press on Tuesday unlocked the mystery behind weight gain among dieters. The discovery could help people understand the reason behind the weight gain, stated lead researcher Ann Marie Schmidt, an endocrinologist at the New York University School of Medicine.

Through the study, the researchers found that weight gain among dieters is related to a type of protein, which is found on the fat cells’ surface of human and other mammals. The protein RAGE or the Receptor for Advanced Glycation End products played some previously unobserved roles in controlling weight gain and weight loss in a mammal’s body.

RAGE was always associated with several chronic illnesses, including type 2 diabetes and cardiovascular disease. The research team stated the consequences related to RAGE are far beyond these chronic diseases. It can shut down a mammal’s ability to burn fat while it is on a bodily stress, like overeating or dieting.

In their study on mice, the researchers found a vast difference in weight gain among two types of mice – normal mice and those without RAGE pathway. The second group of mice gained much less weight than the first group of mice although both the groups followed the same high-fat diet and the same type of physical activity.

The mice whose RAGE pathway was deleted also expended more energy and had lower glucose levels. The researchers assumed that this protein plays a vital role in protecting the mammals when there is an unexpected reduction in energy supply.

“However, in time of plenty, when there is no shortage of nutrients, the receptor is still present and is able to continue to exert that unfortunate role of hoarding the energy and not allowing it to be expended,” Schmidt explained.

In short, RAGE has its own disadvantage in modern times when at least some people are eating more food than they need. Those people may experience a metabolic slowdown after enjoying a hearty meal.

“Weight loss is very, very difficult. Only by studying the good things, the bad things, and how sometimes things that were meant to be good can go awry can we figure out the big picture and how to safely make people’s lives healthier and better,

7 Cancer Preventing Foods For Your Dog!

Ask any pet parents their biggest fear for their pets and the response is likely to include ‘Canine Cancer’. Canine Cancer is the leading cause of death in dogs.

There are foods that can help prevent cancer in dogs or fight the adverse effects of cancer. It’s always a good idea to consult your vet before making any dietary changes for your pup.

As the month of May is the #NationalPetCancerAwareness month, Here are a few foods that may have cancer-fighting and cancer-preventing qualities.

1. Animal Fat and Protein

Tumors take a lot of protein from other areas of the body, leaving less protein available for muscle growth, disease immunity, and wound healing. To make sure your dog’s body has enough protein, they’ll need a high-protein diet. Animal fats and protein should make up the majority of the diet for a dog to prevent cancer.

2. Broccoli

Broccoli is rich in glucosinolates, which are broken down into biologically active compounds. These compounds protect cells from DNA damage, make carcinogens inactive, induce cell death in tumors, prevent tumor blood vessels from forming, and provide anti-inflammatory effects.

#ProTip: Give broccoli in small amounts.

3. Turmeric

Turmeric contains curcumin, an antioxidant and anti-inflammatory compound. It works as a cancer preventative as well as a treatment. Curcumin interferes with cancer development and can reduce or even kill tumors. Combining it with coconut oil can help increase the absorption of curcumin.

#ProTip: Do not give powdered turmeric. Natural turmeric only!

4. Apples

Apples are an antiangiogenic food, meaning it prevents the formation of new blood vessels from existing blood vessels. This is important in fighting cancer because it stops blood vessel formation in tumors, which starves the tumors and prevents them from growing. In tests on dogs, antiangiogenic foods starved tumors with a 60% response rate.

5. Pumpkin

Pumpkin is high in beta-carotene which is converted in Vitamin A within the body. Vitamin A is an antioxidant that prevents damage caused by free radicals. Beta-carotene, which gives pumpkin its orange color, can also slow cancer growth and boost enzymes that help clear cancer causing substances from the body.

6. Coconut Oil

The fatty acids in coconut oil provide numerous health benefits. For instance, they have anti-tumor properties. Coconut oil is beneficial for the skin and can clear up precancerous lesions. It protects against cancerous growths. Coconut oil can also kill bacteria which is associated with higher stages of cancer.

7. Blackberries

Blackberries are rich in anthocyanins, giving them powerful anti-inflammatory effects. In India, blackberries are ranked as one of the top 17 antioxidant variants of berries. They boost defenses against free radicals and can easily be mixed with other foods for a tasty treat for your pups.

Know any other cancer-preventing foods for dogs? Let us know in the comments!

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References:

1. https://dogtime.com/lifestyle/50861-10-foods-help-fight-prevent-cancer-dogs

2. https://www.whole-dog-journal.com/health/anti-cancer-diets-for-dogs/

Endless Daily Squats May Not Build Your Butt - Try This Trainer's 6 Go-To Moves Instead

When you're trying to build bigger, stronger glute muscles, simple bodyweight exercises like squats get real tempting. You can easily pump out a quick set in your room, at work, or in the kitchen waiting for your dinner to cook. But as good as that quick burn feels, it might not be doing much to get you the results you want.

"While squats and their variations are great for the glutes, we can't forget other vital exercises that shape and lift," said Jackie Vick, an NCSF-certified personal trainer at Gold's Gym and Gold's AMP coach. Will squats help you strengthen your glutes? Yes. Will only bodyweight squats with no weights? After a while, no.

"We are creatures of habit. Eventually, our habits become easy and so do our workout habits," Jackie explained. Mixing up your exercises and your tempo is vital, she told POPSUGAR, to continue growing your glutes and pushing past muscle-building plateaus.

Related:

6 Moves That Prove You Don't Need Squats to Build Your Best Bum

If you love squats, you can still do them pretty often, though perhaps not every day; rest days are important as well, giving your muscles time to recover, rebuild, and get bigger and stronger. But if squats are something you want to keep in your routine, Jackie said adding weight is essential. Here are a few weighted squat variations to get you started, plus a guide on how to choose the right weight. Remember to stretch out your glutes afterward, as well. That active recovery, Jackie said, helps to relax your muscles and give you a better performance, which leads to better results. Try these seven glute stretches to start.

You should also pay close attention to your form, making sure to lower until your thighs are parallel to the ground. And when you push back up to standing, Jackie said, remember to squeeze your glutes at the top. That isolates your glute muscles, she told POPSUGAR, which increases your muscle activation.

As far as other moves to mix into your routine, Jackie had a few suggestions. These are all "outstanding" moves that she says will supplement your sculpting routine:

Split squat

Lunge (weighted and bodyweight)

Deadlift

Leg press

Glute bridge

Straight-leg kickback

Keep reading to see how to do each move. If you love squats, keep doing 'em - but there's no need to force yourself to fit them in every day. Try one of these replacements instead to work your glutes in different ways. The results won't disappoint.

Apple Cider Vinegar For Weight Loss: How To Use It To Lose Weight And Reduce Belly Fat

Apple cider vinegar has long been used for its health benefits. It is made with apples that cut or crushed and combined with yeast to convert their sugar into alcohol. Then bacteria are added to ferment the alcohol into acetic acid. A low-calorie solution, apple cider contains potassium along with amino acids and antioxidants that promote health. Moreover, it has disinfecting properties that can kill toxins and harmful bacteria thriving in the body. In fact, some studies have attributed ACV as a potential weight loss drink. The health benefits of apple cider vinegar are aplenty. The acetic acid present in it is known to reduce belly fat and further suppress body fat build up. Basically, apple cider vinegar is derived after an elaborate processing and fermenting of apple pulp. There are a plethora of benefits that this nature's elixir encompasses in it. Here's how apple cider vinegar helps shed kilos and how you can use it in your weight loss. We tell you about apple cider vinegar for weight loss. 

(Also Read: 6 Myths About Apple Cider Vinegar You Should Stop Believing)

Here are some benefits of apple cider vinegar that makes it great for weight loss:

1. A low calorie drink

About 100 grams of apple cider vinegar has about 22 calories, which means it makes for a low-calorie drink that can help boost weight loss. Adding a tablespoon of ACV into a glassful of water and drinking first thing in the morning may help burn belly fat.

2. Helps suppress fat accumulation

According to the study published in Bioscience, Biotechnology and Biochemistry, acetic acid, which is the main component of vinegar, was found to suppress fat accumulation in animal studies. The team of researchers also investigated the effects on obese Japanese in a double-blind trial. In conclusion, daily intake of apple cider vinegar might be useful in the prevention of metabolic syndrome by reducing obesity.

(Also Read: 10 Proven Benefits Of Apple Cider Vinegar For Skin, Hair And Weight Loss)

Apple cider vinegar for weight loss: Intake of apple cider vinegar might be useful in the prevention of metabolic syndrome.

3. It helps you keep fuller for long

A study published in the Journal of Clinical Nutrition found that acetic acid present in ACV leaves you feeling fuller for longer, thereby, preventing you from overeating or cravings. This will help you eat fewer calories and lead to actual kilos lost on the scale.

4. Manages blood sugar levels

Studies suggest that apple cider vinegar helps stabilise blood sugar levels, especially after eating a meal high in carbohydrates. Stabilised blood sugar levels are important to ensure a healthy and effective weight loss.

How to use apple cider vinegar for weight loss?

Never consume apple cider vinegar as it is; instead, dilute the solution in water to ensure you are not consuming large amount of acid.

You could use it as a salad dressing with olive oil to promote sustainable weight loss.

It is best to spread the consumption in two to three doses through the day and it is best to drink ACV before meals.

While occasional usage of apple cider vinegar may be safe, excessive usage may reverse the good effects as ACV is highly acidic. It may irritate your throat if you drink it often or in large amounts.

Apple cider vinegar for weight loss: ACV can help those on a weight loss regime. 

Please note: While proponents of apple cider vinegar may claim that is has numerous weight loss benefits and there are a few studies to prove its capability, it is suggested that one should drink this solution under strict supervision of a health expert. Always consult a doctor or nutritionist in case you are thinking of consuming it. Also, needless to say, you must pair it with a healthy diet and exercises to lose weight.

Here's Exactly How Much You Should Walk Per Week To Burn Belly Fat — And See Results

Spot-reducing belly fat just isn't possible, no matter how many ab workouts you do. It's inconvenient, but don't panic — that doesn't mean that belly fat is there for good. Through a combination of exercise and diet, you can definitely work to reduce your overall body fat, and that includes around the belly area. According to Jackie Vick, NCSF, Gold's Gym certified personal trainer and GOLD'S AMP coach, walking is a great way to reduce body fat and build lean muscle. It burns calories and, she added, "is one of the easiest forms of exercise to incorporate into your fitness regimen."

Another benefit: you engage your core while walking, according to Natalie Hough, NASM, a personal trainer for Bach in Los Angeles. That, combined with core-strengthening exercises, can help to flatten your belly. As with any weight-loss regimen, though, you'll need to burn more calories than you consume to see that ab definition.

"Everyone's cardio requirements are different," Jackie told POPSUGAR. The amount you'll need to walk to lose belly fat depends on many factors, including your current fitness level and diet. Jackie recommended that beginners start by walking 20-30 minutes a day, five days a week. Maintain that routine for a month while eating clean, and she said you'll start to see results. "I like to think of progress as a 12-week cycle," she said. "Four weeks for you to tell a difference, eight weeks for close friends and family to tell a difference, and 12 weeks for people you don't see often to tell a difference." In other words: patience is key.

If you want to mix it up even more, Natalie recommended walking 45-60 minutes a day and doing strength training twice a week. Strength training is an especially effective fat burner because it builds muscle, which helps you burn calories even when you're not working out. Don't have time to walk and strength train? Get creative and combine the two. "Try adding sets of 10 lunges every 10 minutes of your walk," Natalie said.

To maximize your fat burn from walking, Jackie recommended doing "fasted" walking, which just means starting your walk on an empty stomach. The idea is that your body won't have glycogen to burn (stored sugar, which your body gets from carbohydrates), so it will use fat stores instead. You can also try a walking interval workout, Natalie said — walking at a faster pace for a few minutes, followed by a slower, more moderate speed. Try this 34-minute walking interval workout to start.

"Walking in and of itself does not specifically target belly fat," Jackie told POPSUGAR. "But when combined with clean eating habits, walking can be a great tool to help burn a few unwanted pounds."

Image Source: Getty / Jordan Siemens

10 Foods That Help With Anxiety And Stress, According To A Nutritionist

About 30% Americans experience an anxiety disorder at some time in their lives, and women are almost twice as likely as men to have one, according to the National Institute of Mental Health. We’re overworked, stressed, exhausted, and burnt out — but changing what's physically on our plates may help. There’s a growing body of evidence suggesting pathways in your gut may affect mental health and anxiety symptoms. This makes sense given that your gut serves as a bodyguard to the rest of your immune and neurological systems. Taking care of your GI tract through diet can benefit you in the long run and it's another way to help regulate mood, in addition to any therapies and medications prescribed by your doctor. Placing an emphasis on veggies, fruit, 100% whole grains, nuts, seeds, and unsweetened dairy products benefits us in multiple ways at the biochemical level. But if you're wondering about those CBD edibles and drinks you're suddenly seeing everywhere, they may not help as much as you may think. First, while hemp products are legal, CBD specifically is still not. Under current regulations, hemp-based foods and beverages cannot make claims about the purported health effects of CBD. Also, there aren't any dosage guidelines or guarantees that a product even contains as much CBD as it says it does. Another factor to consider: Your body can use only a fraction (less than 20%) of the CBD it digests. CBD from pure hemp oil won't cause you direct harm, it is pretty unpalatable. Products with CBD may also contain ingredients that'll make anything taste better, like added sugar, sodium, and saturated fat-filled oils. While there’s no magic food that can “cure” or “treat” anxiety and depression (talk to your doc if you’re concerned), there are a few shifts that we can make in our daily food choices that have been studied for mood-boosting properties. Assuming we all want to eat food that’s delicious, nutritious, and safe, try more of these picks instead:

 

Vitamin D Can Boost Your Immune System, According To Science & Here's How To Get More Of It

You already know that vitamin D is good for you. Now, new research from the University of Edinburgh in Scotland suggests that vitamin D boosts the immune system and could potentially stave off autoimmune diseases. Previous studies have already indicated that people living in higher latitudes where there is less sunlight might be more likely to develop multiple sclerosis, an autoimmune disease characterized by inflammatory attacks on the central nervous system. This new study, published in the journal Frontiers in Immunology, states that vitamin D deficiency could indeed be connected to the onset of autoimmune diseases like MS, Science Daily reported in a news release.

The research focused on how vitamin D affects the body's immune system, specifically its ability to produce T cells, which help fight infections. By studying cells from both mice and people, researchers discovered that "vitamin D caused dendritic cells to produce more of a molecule called CD31 on their surface and that this hindered the activation of T cells," the news release explained. "CD31 prevented the two cell types from making a stable contact — an essential part of the activation process — and the resulting immune reaction was far reduced."

The findings are important in understanding how vitamin D deficiency affects the immune system and potentially makes people more susceptible to autoimmune diseases. Making sure you're getting enough vitamin D can help keep your immune system healthy and strong. According to the national Institutes of Health, the recommended daily dose of vitamin D for healthy adults between the ages of 19 and 50 is 600 IU.

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When I moved from Maine (a state with very little daylight during the winter) to California, I had my vitamin D levels tested and I was deficient. If you're worried you're not getting enough vitamin D, particularly because you live in a cold, cloudy climate, there are definitely things you can do to get more of it.

Not sure how to tell whether or not you're getting enough vitamin D? Signs of vitamin D deficiency include depression, anxiety, fatigue, weakness, muscle cramps, joint pain, or getting sick often, according to Jami Cooley, RN, on the website University Health News. Get your vitamin D levels tested by your doctor if you suspect a deficiency.

If you're not able to get enough sunlight to boost your vitamin D levels naturally, all is not lost. Cooley noted that you can opt to sit in front of a light box for 30 minutes each morning. In addition, you can also take a vitamin D supplement. That being said, deciding which vitamin or supplement is best for you can be overwhelming.

When doing research, you might notice that there is more than one kind of vitamin D — D2 and D3. According to a study published in the journal Mayo Clinic Proceedings, there is no definitive evidence about which one is better, though the study did find that vitamin D3 stays in your body longer, which means you need to take it less often.

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If your vitamin D levels are normal and you just want to make sure you're maintaining adequate levels of vitamin D, you can also get it from foods. Incorporate things like fatty fish (such as tuna and salmon), fortified foods like dairy, orange juice, soy milk and cereals, cheese, egg yolks, and mushrooms into your diet, Medical News Today advised.

What's more, with vitamin D, there can be too much of a good thing. The Vitamin D Council reported that symptoms of vitamin D overload can include feeling ill, loss of appetite, excessive thirst, urinating more frequently, constipation or diarrhea, abdominal and bone pain, confusion, and fatigue. If you're healthy, stick to the recommended dosage, get outside or in front of a light box for 30 minutes every day, and eat vitamin D rich foods. If you suspect your vitamin D levels are too low or too high, see your doctor before starting a vitamin D regimen.

The SEVEN Signs You’re Not Eating Enough Protein

From thinning hair to flabby muscles and brain fog: The SEVEN signs you’re not eating enough protein (and simple tips for how to get more

Government says protein consumption should be 0.8g per kilo of body weight

Despite this, countless people regularly fail to eat anywhere near this amount

Here, nutritionists Rick Hay and May Simpkin share their advice on getting more  

By Anna Magee For Healthista

Published: 09:51 EDT, 19 October 2018 | Updated: 10:55 EDT, 19 October 2018

Whether you’re the type that shuns carbs or the one that avoids all fat, one food group that’s probably on your radar is protein – but it can be confusing. 

Not if you read this need-to-know guide.

In recent years, protein has become the macronutrient literally on everyone’s lips. But according to new research by Healthista, more than 90 per cent of us don’t know how much we need. 

Here, British nutritionists May Simpkin and Rick Hay reveal the seven signs you're not eating enough protein. 

In recent years, protein has become the macronutrient literally on everyone’s lips. But according to new research, more than 90 per cent of us don’t know how much we need. Here, British nutritionist May Simpkin reveals the seven signs you're not eating enough protein

You’re craving salty or sweet foods 

‘Protein slows down the release of sugars into the blood stream, and therefore helps to ensure blood sugars are balanced,’ says Ms Simpkin.

‘A low protein, high carb diet will release sugars quickly into the blood stream. Once insulin is released to remove these sugars, cravings will kick in as blood sugars quickly drop’.

Your muscles are flabby 

If you’re not eating enough protein, your body will have no choice but to break down muscle to ensure its needs, Ms Simpkin asserts, an effect that will be pronounced if you exercise a lot as your body will be using muscle as fuel which is not a good idea.

‘This will result in weakened muscle tone, reduced muscle mass and weak joint support. 

Without enough protein, your body will also take longer to recover following injury you may also get increased muscle and joint aches,’ says Ms Simpkin.

Are you getting enough? Government says protein consumption should be 0.8g per kilo of a person's body weight - but many fall short

‘A low protein, high carb diet releases sugars quickly into the blood stream. Once insulin is released to remove these, cravings will kick in as blood sugars quickly drop’, says Ms Simpkin

You hair’s failing out.

Okay maybe it’s not that serious but if your hair skin and nails aren’t as radiant as you would like, your protein intake might be the reason.

‘Lack lustre or thinning hair, weak or brittle nails, nail ridges and dry, flaky skin are all initial indicators of lack of protein, as the body is unable to regenerate the cells efficiently to replace dead cells,’ says Ms Simpkin.

Poor immune health 

Getting sick often is an indicator of poor immune health and can be as a result of lack of proteins, as immune cells are all made up of protein.

‘Without enough protein, immune cells cannot repair and multiply quickly enough to combat bugs and germs,’ says Ms Simpkin.

Eat better: Neurotransmitters such as serotonin and dopamine are all made up of proteins, while a lack of protein can lead to low mood, poor concentration and reduced mental alertness

Brain fog 

Can’t concentrate? Blame your lunch. ‘Neurotransmitters such as serotonin and dopamine are all made up of proteins.

‘A lack of protein can lead to low mood, poor concentration and reduced mental alertness and these can also be exacerbated with similar symptoms of poor blood sugar balance if you’re not eating enough protein’.

Poor sleep 

Can’t sleep? Blame your dinner. Without enough protein, hormone production is compromised and cause imbalances that will ultimately affect sleep quality and disrupt your night’s sleep.

‘Tryptophan is an essential amino acid that helps to induce sleep and eating a little protein around bedtime can help to improve sleep quality,’ says Ms Simpkin. 

Find tryptophan in protein foods such as seeds and nuts, turkey breast, some cheeses, beans and lentils and eggs.

Bed head: Without enough protein, hormone production is compromised and cause imbalances that will ultimately affect sleep quality and disrupt your night’s sleep

Stress

 The release of stress hormones can increase muscle and tissue breakdown and it is important to note that this can be either physical stress (from over-exercising) or emotional stress, Ms Simpkin asserts.

If you’re not getting enough protein in your diet, there will be nothing to rebuild your tissues that are suffering as a result of your stressful lifestyle.

Why is protein so important? 

While a third (31 per cent) of survey respondents said they knew protein was good for them but they didn’t know why, a fifth (19 per cent) couldn’t name a single protein benefit.

It’s hard to over-estimate the importance of proteins, says Ms Simpkin. We need protein for virtually every process that takes place in the body.

The eggs factor: Eggs are an excellent - and affordable - source of protein, especially the whites which have virtually no nutritional down-sides

‘Firstly, protein is an important component of every cell in the body and is an important building block for hair, skin and nails as well as muscle and cartilage.

‘It is therefore crucial for tissue and muscle repair and a deficiency in protein intake will compromise the efficiency of this process. You also need protein to produce enzymes, hormones and neurotransmitters, all essential to the body’s day to day functioning’.

How much protein do you actually need? 

According to government guidelines, your protein consumption should be 0.8g per kilogram of body weight. For an average sedentary woman, this is around 46g of protein per day (56g for men).

‘This is a minimum daily average and should be considered a starting point,’ says Ms Simpkin. ‘Your protein requirement will be based on your personal health goals and lifestyle and factors such as activity levels, age, muscle mass and current health status need to be considered’.

In the following scenarios, Ms Simpkin has recommendations for protein needs:

- If you’re an average healthy woman with a sedentary lifestyle: 1.0g/kg of body weight.

- If you exercise regularly: 1.1-1.6g/kg of body weight.

- If you’re very active and focusing on resistance training for around an hour a day: 1.2-2.0g/kg of body weight.

- If you want to lose weight and training/exercising around three times per week: 1.2-1.5g/kg of body weight.

- If you’re an endurance athletes: 1.3-1.6g/kg of body weight.

Animal magic: Meat proteins are ‘complete’ proteins as they contain all these essential amino acidsm unlike plants and pulses

How to get enough complete protein 

Meat-eaters 

Eating quality proteins from lean beef, fish, poultry, eggs and diary as well as plant-based sources will provide all the essential amino acids that your body needs to function properly.

‘In nutrition terms, the word ‘essential’ means these amino acids must come from the diet because your body can’t make them,’ says Ms Simpkin.

‘Animal proteins are ‘complete’ proteins as they contain all these essential amino acids, whereas plant proteins are not all complete and will need to be combined to ensure an intake of all the essential amino acids.

‘Foods that provide all eight essential amino acids include meat, fish, chicken, eggs and dairy as well as wholegrains like quinoa and brown rice,’ Ms Simpkin asserts.

Vegetarians 

Eating eggs and dairy (and fish if you’re a pescatarian) will be a good source of first class protein alongside wholegrains to ensure variety in food choices,’ says Ms Simpkin.

Whilst grains do contain all of these essential amino acids, they are in varying amounts and therefore combining these foods in reasonable quantities will ensure adequate intake of each (see below).

Crack them open! Adding nuts and seeds will provide varied amino acids and essential fatty acids for optimal health

Vegans 

‘Ensure protein from a variety of sources, mixing for example soy foods and grains or beans/pulses where you can,’ Ms Simpkin advises. ‘This will ensure adequate intake of the essential amino acids the body needs’.

Other complete protein combos include: wholegrains such as brown rice and quinoa and beans/pulses such as chickpeas, soybeans and lentils. 

Adding nuts and seeds will provide varied amino acids and essential fatty acids for optimal health.

When should you get most of your protein? 

Like most of our readers we were baffled by protein – especially when to eat it. The survey results for example, also found that nearly two thirds of us get their protein fix only at dinner.

‘Most people have a huge protein fix at dinner but very little throughout the day,’ says Rick Hay nutritionist and lecturer in weight management at the College of Naturopathic Medicine.

‘This not only puts pressure on the body’s digestion it also doesn’t give your body the best chance to use the protein and break it down into amino acids needed to rebuild and reshape the body.

‘If you have too much protein all at once, your body will likely excrete all those precious amino acids through your poo and may store the excess as fat,’ says Mr Hay.

Have protein at every meal 

Ms Simpkin agrees. ‘Research has shown that eating your protein, spread out throughout the day is more effective when building muscle than eating the majority in the evening meal,’ she explains.

‘Protein is a complex nutrient and requires more energy to break down than carbohydrates,’ says Ms Simpkin. That means simply eating it can boost your metabolic rate, helping with weight loss.

‘Furthermore, as this complex nutrient also takes longer to break down and process as part of the digestion, there is the additional benefit of helping you to feel fuller for longer, curbing cravings and reducing appetite – another good reason to have a little at every meal’.

A 2018 review confirms that there is good evidence to suggest that eating protein pre and/or post workout helps significantly with muscle building.

‘It has also been shown that protein intake immediately after exercise (within 1 hour) plays an important role in ensuring optimal recovery and generally optimizing physical performance,’ says Ms Simpkin.

This article originally appeared on and has been reproduced with the permission of Healthista. 

THE SIMPLE RULES THAT HELP YOU GET ENOUGH PROTEIN

‘As a rule of thumb aim to eat two palm sizes portions per day whether it be meat, fish, poultry, nuts, tofu, tempeh, beans or pulses,’ says Mr Hay. Then you can add small amounts of protein to other meals.

‘If you’re a meateater this might be chicken or turkey breast as part of lunch and grilled salmon as part of dinner.

‘If you’re vegetarian, scrambled organic/free range eggs with avocado as breakfast, falafel wrap for lunch and tofu or tempeh stir fry or lentil/ bean casserole at dinner.

‘Meateaters or vegetarians can supplement with a high quality protein bar as a snack or post exercise,’ says Mr Hay.

‘KIND Protein bars are low sugar and pack in 12 grams of protein per serve.

‘Vegans can try beans on toast for breakfast and lentil, tempeh and vegetable soup/stew or chickpea and tofu veggie curry served with a quinoa/brown rice mix for dinner, Mr Hay asserts.