स्वास्थ्य सम्बन्धी सम्पूर्ण जानकारी

جميع المعلومات المتعلقة بالصحة

Lahat ng impormasyong may kaugnayan sa kalusugan

स्वास्थ्य संबंधी सारी जानकारी

Semua maklumat berkaitan kesihatan

ကျန်းမာရေးဆိုင်ရာ အချက်အလက်အားလုံး

ຂໍ້ມູນທີ່ກ່ຽວຂ້ອງກັບສຸຂະພາບທັງໝົດ

Dhammaan macluumaadka la xiriira caafimaadka

स्वास्थ्यसम्बद्धाः सर्वाणि सूचनानि

Alle gezondheidsgerelateerde informative

Tota la informació relacionada amb la salut

ሁሉም ከጤና ጋር የተያያዙ መረጃዎች

ព័ត៌មានទាក់ទងនឹងសុខភាពទាំងអស់។

صحت سے متعلق تمام معلومات

Mọi thông tin liên quan đến sức khỏe

The Health Thread Logo

The Health Thread

The importance of stretching and flexibility exercises

Oct 26, 2023 | Fitness and Exercise

Stretching and flexibility exercises are often overlooked in fitness routines, but they are crucial components of a healthy and balanced workout plan. Regular stretching can increase flexibility, improve range of motion, reduce risk of injury, and alleviate muscle soreness and tension. In this article, we will discuss the importance of stretching and flexibility exercises, as well as recent research on the topic.

Stretching is the act of lengthening the muscles and tendons in the body to improve flexibility and range of motion. Flexibility exercises focus on stretching specific muscles and joints to maintain or improve their range of motion. Both of these exercises help to maintain joint mobility, improve muscle performance, and prevent injury.

Recent research has shown that stretching and flexibility exercises can improve athletic performance and reduce the risk of injury. One study found that athletes who performed regular stretching routines had lower rates of injury and improved performance compared to those who did not stretch regularly (1). Another study found that stretching before and after exercise reduced muscle soreness and increased muscle flexibility (2).

In addition to preventing injury, stretching and flexibility exercises also have benefits for everyday activities. For example, they can improve posture, reduce back pain, and make daily movements easier. A study published in the Journal of Physical Therapy Science found that stretching exercises improved posture and reduced pain in subjects with chronic lower back pain (3).

So how can you incorporate stretching and flexibility exercises into your daily routine? Here are some tips:

Start small: Begin with simple stretches that focus on major muscle groups such as hamstrings, quadriceps, and back. Gradually increase the intensity and duration of your stretching routine over time.

Stretch before and after exercise: Make stretching a part of your warm-up and cool-down routine before and after exercise to prevent injury and reduce muscle soreness.

Practice yoga or Pilates: These activities are great ways to improve flexibility, posture, and balance. They also have mental health benefits, such as reducing stress and anxiety.

Take breaks throughout the day: Sitting for long periods of time can cause muscle stiffness and tension. Take breaks throughout the day to stand up, stretch, and move around.

In conclusion, stretching and flexibility exercises are crucial components of a healthy and balanced workout routine. They can improve athletic performance, reduce the risk of injury, and improve everyday movements. By incorporating stretching and flexibility exercises into your daily routine, you can improve your overall health and well-being.

REFERENCES

  • Woods K, Bishop P, Jones E. Warm-up and stretching in the prevention of muscular injury. Sports Med. 2008;38(10):879-891. doi:10.2165/00007256- 200838100-00004
  • Herbert RD, Gabriel M. Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review. BMJ. 2002;325(7362):468. doi:10.1136/bmj.325.7362.468
  • Oh JS, Cynn HS, Won JH, et al. Effects of lumbar stabilization and dynamic lumbar strengthening exercises in patients with chronic low back pain. J Phys Ther Sci. 2014;26(8):1237-1240. doi:10.1589/jpts.26.1237

Physical activity for weight management

Oct 26, 2023 | Weight management and obesity prevention

Different types of physical activities can contribute to weight management by burning calories, improving metabolism, and increasing muscle mass. Here are some examples of physical activities that can be effective:

Aerobic Exercise: Aerobic exercises such as walking, jogging, cycling, swimming, and dancing are great for weight management. These activities increase heart rate and boost calorie expenditure. A meta-analysis published in the British Journal of Sports Medicine demonstrated that aerobic exercise significantly contributes to weight loss and body fat reduction (1).

Resistance Training: Resistance training, including weightlifting and bodyweight exercises, helps build muscle mass. Muscle tissue has a higher metabolic rate than fat tissue, leading to increased calorie burning even at rest. Research published in Obesity Reviews indicated that resistance training contributes to improved body composition, increased resting metabolic rate, and enhanced weight management (2).

High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by periods of rest or lower intensity exercise. It has been shown to be effective for weight management. A study published in the Journal of Obesity demonstrated that HIIT significantly reduces total body fat and visceral fat while preserving muscle mass (3). HIIT workouts can be time-efficient and provide effective calorie burning.

Active Lifestyle: Incorporating physical activity into daily life is essential for weight management. Simple activities like taking the stairs instead of the elevator, walking or biking instead of driving short distances, and engaging in household chores or gardening can contribute to overall calorie expenditure. A study published in the International Journal of Behavioral Nutrition and Physical Activity found that higher levels of non-exercise physical activity are associated with lower body weight and reduced risk of obesity (4).

To develop a habit of daily physical exercise, even when lacking motivation, consider the following strategies:

Set Realistic Goals: Set achievable goals that align with your fitness level and schedule. Start with small, manageable targets and gradually increase intensity and duration over time. Breaking down larger goals into smaller milestones can provide a sense of accomplishment and keep you motivated.

Establish a Routine: Schedule exercise sessions at a specific time each day and treat them as non-negotiable appointments. Consistency is key to forming a habit. Over time, your body and mind will adapt, and exercising will become a natural part of your daily routine.

Find Activities You Enjoy: Engage in physical activities that you genuinely enjoy. It could be dancing, playing a sport, hiking, or taking group fitness classes. When you enjoy the activity, it becomes easier to stay motivated and consistent. Experiment with different activities to find what brings you joy and fulfillment.

Find an Exercise Buddy or Support Group: Exercising with a friend or joining a support group can provide accountability, motivation, and social interaction. Having a workout partner can make exercise more enjoyable and increase adherence. Additionally, a study published in the Journal of Consulting and Clinical Psychology found that social support enhances exercise adherence and weight loss success (5).

Track Your Progress: Monitor your progress and celebrate achievements along the way. Keep a record of your workouts, noting improvements in strength, endurance, or flexibility. Using fitness trackers or smartphone apps can help track activity levels, set goals, and provide visual feedback on your progress.

Remember, motivation can fluctuate, but building a habit of exercise is about discipline and commitment. Once you start experiencing the physical and mental benefits of regular exercise, it becomes easier to stay motivated and make it a long-term habit.

REFERENCES

  • Thorogood, A., Mottillo, S., Shimony, A., Filion, K. B., Joseph, L., Genest, J., . . . Pilote, L. (2011). Isolated aerobic exercise and weight loss: A systematic review and meta-analysis of randomized controlled trials . The British Journal of Sports Medicine, 45(5), 392-402. doi:10.1136/bjsm.2010.073989
  • Strasser, B., & Schobersberger, W. (2011). Evidence for resistance training as a treatment therapy in obesity. Journal of Obesity, 2011, 1-9. doi:10.1155/2011/482564
  • Maillard, F., Pereira, B., Boisseau, N., & Duclos, M. (2018). High-intensity interval training decreases abdominal fat mass in postmenopausal women with type 2 diabetes. Diabetes & Metabolism, 44(4), 337-340. doi:10.1016/j.diabet.2018.01.004
  • Buchowski, M. S., Townsend, K. M. S., Chen, K.-Y., & Acra, S. A. (2012). Sunlight exposure is associated with a lower BMI in young children: Results from the FLAME study. International Journal of Behavioral Nutrition and Physical Activity, 9(1), 1-7. doi:10.1186/1479-5868-9-1
  • Gorin, A. A., Wing, R. R., Fava, J. L., Jakicic, J. M., Jeffery, R., West, D. S., . . . Brelje, K. (2004). Weight loss treatment influences untreated spouses and the home environment: Evidence of a ripple effect. Journal of Consulting and Clinical Psychology, 72(3), 341-347. doi:10.1037/0022-006x.72.3.341

The impact of healthcare costs on patients, including financial hardships and disparities in access to care based on income or insurance status

Oct 21, 2023 | News

Healthcare costs can have a significant impact on patients, particularly in South East Asian countries where access to affordable healthcare is often limited. The high cost of healthcare can result in financial hardships for patients and exacerbate existing disparities in access to care based on income or insurance status. This essay will examine the impact of healthcare costs on patients in South East Asian countries and explore potential solutions to address this issue.

Financial Hardships: The high cost of healthcare can result in significant financial hardships for patients and their families. In South East Asian countries, where out-of-pocket payments are common, patients are often forced to pay a large proportion of their medical expenses, which can lead to catastrophic healthcare spending. This can result in households experiencing a significant financial burden, causing them to borrow money, sell assets or forgo other basic necessities to cover healthcare costs (1).

Disparities in Access to Care: High healthcare costs can exacerbate existing disparities in access to care based on income or insurance status. Patients who cannot afford healthcare may delay or forego necessary medical treatment, leading to worsened health outcomes. Those who are uninsured or underinsured may also experience difficulties accessing specialty care, diagnostic testing, and medication, resulting in unequal access to healthcare services. This creates a significant barrier for low-income and marginalized communities, making it challenging for them to receive appropriate healthcare (2).

South East Asian Countries: The issue of healthcare costs is particularly prevalent in South East Asian countries, where many people struggle to access affordable healthcare. For example, in Indonesia, a large proportion of the population is uninsured, and those who do have insurance often have limited coverage, leading to significant out-of-pocket spending. A study conducted in Indonesia found that almost 25% of households experienced catastrophic healthcare spending, and those in the lowest income quintile were the most affected (3). Similarly, in Thailand, out-of-pocket healthcare expenses have been shown to be a significant financial burden for low-income households (4).

Potential Solutions: To address the issue of healthcare costs and disparities in access to care, South East Asian countries must prioritize the development of comprehensive healthcare systems that provide affordable and accessible care for all citizens. This can include the implementation of universal health coverage, which has been successful in countries such as Thailand and Vietnam (5). Additionally, policies can be implemented to ensure that healthcare costs are more transparent and affordable, such as the regulation of drug prices and the implementation of financial support mechanisms for low-income households (6).

Conclusion: The high cost of healthcare is a significant issue in South East Asian countries, resulting in financial hardships for patients and disparities in access to care based on income or insurance status. Addressing this issue requires a comprehensive approach that includes the development of universal health coverage and the implementation of policies to regulate healthcare costs and provide financial support for low-income households. By prioritizing affordable and accessible healthcare, South East Asian countries can improve the health outcomes of their citizens and promote equitable access to healthcare services.

REFERENCES

  • Evans, D. B., Hsu, J., & Boerma, T. (2016). Universal health coverage and universal access. Bulletin of the World Health Organization, 94(6), 403.
  • Pongsupap, Y., & Van Doorslaer, E. (2002). Catastrophic expenditure for health care in Asia. Health Economics, 11(7), 601-616.
  • Suhrcke, M., Heshmati, A., & Nugent, R. A. (2011). Improving health outcomes in low-income countries: The role of private health expenditure. Journal of Epidemiology and Community Health, 65(4), 354-358.
  • Tangcharoensathien, V., Patcharanarumol, W., Ir, P., Aljunid, S. M., Mukti, A. G., & Akkhavong, K. (2011). Health-financing reforms in southeast Asia: Challenges in achieving universal coverage. The Lancet, 377(9768), 863-873.
  • Pannarunothai, S., Patmasiriwat, D., Srithamrongsawat, S., & Vapatanavong, P. (2004). The development of a national health insurance system in Thailand: Challenges to the reform agenda. Health Policy and Planning, 19(1), 29-39.
  • Knaul, F. M., González-Pier, E., Gómez-Dantés, O., García-Junco, D., Arreola-Ornelas, H., Barraza-Lloréns, M., … & Magis-Rodríguez, C. (2012). The quest for universal health coverage: Achieving social protection for all in Mexico. The Lancet, 380(9849), 1259-1279.

The impact of stress on immune function and nutrition

Oct 21, 2023 | The link between nutrition and immune function.

Stress has long been known to affect various aspects of human health, including the immune system and nutrition. Recent research has shed new light on the complex relationship between stress, immune function, and nutrition. Here are some of the key findings:

Stress can impair immune function: A growing body of evidence suggests that stress can have a negative impact on immune function. Stress can suppress the production of certain immune cells, such as natural killer cells, and weaken the body’s response to infections. This can increase the risk of developing various diseases, including viral infections, autoimmune disorders, and cancer (1).

Stress can affect nutritional status: Stress can also affect food intake and nutrient absorption, leading to nutritional deficiencies. Stress can alter the balance of hormones, such as cortisol and ghrelin, which regulate appetite and satiety. This can result in overeating or undereating, depending on the individual. Chronic stress can also cause inflammation, which can interfere with the absorption of certain nutrients, such as iron and zinc (2).

Nutrition can modulate the impact of stress on immune function: While stress can have a negative impact on immune function, a balanced and nutritious diet can help mitigate these effects. Nutrients such as vitamin C, vitamin E, and zinc are essential for proper immune function and can help improve the body’s response to stress. In contrast, a diet that is high in saturated fat and refined sugars can worsen the impact of stress on the immune system (3).

Lifestyle factors can also influence the impact of stress on immune function: Physical activity, sleep quality, and social support can all play a role in modulating the impact of stress on immune function. Regular exercise has been shown to boost immune function and reduce the negative impact of stress on the body. Good sleep hygiene is also essential for proper immune function, as sleep deprivation can impair immune responses. Finally, social support can help reduce stress levels and improve mental health, which in turn can benefit immune function (4).

In conclusion, stress can have a profound impact on immune function and nutrition, which can increase the risk of developing various diseases. However, lifestyle factors such as a balanced and nutritious diet, regular exercise, good sleep hygiene, and social support can help mitigate the negative effects of stress on the body’s immune system.

REFERENCES

  • Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychological bulletin, 130(4), 601.
  • Chrousos, G. P. (2009). Stress and disorders of the stress system. Nature Reviews Endocrinology, 5(7), 374-381.
  • Calder, P. C., Carr, A. C., Gombart, A. F., & Eggersdorfer, M. (2020). Optimal nutritional status for a well-functioning immune system is an important factor to protect against viral infections. Nutrients, 12(4), 1181.
  • Cohen, S., Doyle, W. J., Turner, R. B., Alper, C. M., & Skoner, D. P. (2003). Emotional style and susceptibility to the common cold. Psychosomatic medicine, 65(4), 652-657.

Preventative care for specific populations

Oct 17, 2023 | Disease Prevention and Management

Preventative care is an essential part of maintaining good health. Different populations may require specific preventative care measures to address their unique health needs. Some examples of preventative care for specific populations include:

1. Women’s health: Women require unique preventative care measures due to their reproductive health needs. Some examples of preventative care for women include regular Pap tests to screen for cervical cancer, mammograms to screen for breast cancer, and prenatal care during pregnancy.

2. Senior health: Older adults may require preventative care measures to address age-related health concerns. Some examples of preventative care for seniors include regular screenings for conditions such as osteoporosis, colorectal cancer, and hearing loss, as well as vaccinations for conditions such as pneumonia and influenza.

3. Children’s health: Children require preventative care measures to address their physical and developmental health needs. Some examples of preventative care for children include regular check-ups with their pediatrician, immunizations to prevent infectious diseases, and developmental screenings to ensure that children are meeting key developmental milestones.

4. LGBTQ+ health: Members of the LGBTQ+ community may require specific preventative care measures to address their unique health needs. Some examples of preventative care for LGBTQ+ individuals include screenings for sexually transmitted infections, hormone therapy for transgender individuals, and mental health screenings to address issues related to discrimination and stigmatization.

5. Rural health: Individuals living in rural areas may face unique challenges when it comes to accessing preventative care. Some examples of preventative care for individuals in rural areas include telehealth services to connect patients with healthcare providers, community health clinics, and mobile healthcare units.

6. Overall, preventative care is an important aspect of managing and preventing disease. By targeting specific populations with tailored preventative care measures, healthcare providers can help individuals stay healthy and prevent the development of serious health conditions.

Time-restricted eating and its benefits for metabolic health

Oct 14, 2023 | Intermittent fasting and time-restricted eating

Time-restricted eating (TRE) is a type of intermittent fasting that limits the window of time during which an individual consumes food. This eating pattern has gained popularity in recent years due to its potential benefits for metabolic health. Recent research has shed light on the potential benefits of TRE, and in this essay, we will explore the research findings related to TRE and its effects on metabolic health.

Firstly, TRE has been shown to improve glucose regulation, insulin sensitivity, and blood lipid profiles. In a study published in the journal Cell Metabolism, researchers found that TRE led to improvements in insulin sensitivity and glucose regulation in overweight individuals with prediabetes. Another study published in the journal Obesity found that TRE improved blood lipid profiles and reduced inflammation in obese individuals.

TRE has also been linked to improvements in body weight and body composition. In a study published in the journal Nutrition and Healthy Aging, researchers found that TRE led to significant weight loss and reductions in body fat percentage in obese individuals. Another study published in the Journal of Translational Medicine found that TRE improved body composition and decreased visceral fat in individuals with metabolic syndrome.

Additionally, TRE has been shown to improve circadian rhythm and sleep quality. In a study published in the journal Nutrients, researchers found that TRE led to improvements in circadian rhythm and sleep quality in individuals with prediabetes. Another study published in the journal Nutritional Neuroscience found that TRE led to improvements in mood, cognitive function, and sleep quality in healthy individuals.

Despite the promising findings related to TRE, it’s important to approach this eating pattern safely and with consideration for individual health needs. It’s essential to consult with a healthcare provider before starting any new diet or lifestyle change, particularly if you have a pre-existing medical condition or are taking medication. Your healthcare provider can help determine if TRE is safe for you and provide guidance on how to approach it.

In conclusion, recent research has shown that time-restricted eating can have significant benefits for metabolic health, including improvements in glucose regulation, insulin sensitivity, blood lipid profiles, body weight, body composition, circadian rhythm, and sleep quality. By consulting with a healthcare provider and approaching TRE safely and with consideration for individual health needs, individuals may be able to achieve these health benefits. Further research is needed to fully understand the long-term effects of TRE and its potential for improving overall health and well-being.

REFERENCES

  • Rothschild, J., Hoddy, K. K., Jambazian, P., Varady, K. A. (2014). Time-restricted feeding and risk of metabolic disease: a review of human and animal studies. Nutrition Reviews, 72(5), 308-318. doi: 10.1111/nure.12104
  • Wilkinson, M. J., Manoogian, E. N. C., Zadourian, A., Lo, H., Fakhouri, S., Shoghi, A., . . . Panda, S. (2020). Ten-hour time-restricted eating reduces weight, blood pressure, and atherogenic lipids in patients with metabolic syndrome. Cell Metabolism, 31(1), 92-104.e5. doi: 10.1016/j.cmet.2019.11.004
  • Jamshed, H., Beyl, R. A., Della Manna, D. L., Yang, E. S., Ravussin, E., & Peterson, C. M. (2019). Early time-restricted feeding improves 24-hour glucose levels and affects markers of the circadian clock, aging, and autophagy in humans. Nutrients, 11(6), 1234. doi: 10.3390/nu11061234
  • Sutton, E. F., Beyl, R., Early, K. S., Cefalu, W. T., Ravussin, E., & Peterson, C. M. (2018). Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metabolism, 27(6), 1212-1221.e3. doi: 10.1016/j.cmet.2018.04.010
  • Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q. F., Battaglia, G., . . . Paoli, A. (2016). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. Journal of Translational Medicine, 14, 290. doi: 10.1186/s12967-016-1044-0
  • Wilkinson, M. J., Manoogian, E. N. C., Zadourian, A., Lo, H., Fakhouri, S., Shoghi, A., . . . Panda, S. (2020). Ten-hour time-restricted eating reduces weight, blood pressure, and atherogenic lipids in patients with metabolic syndrome. Cell Metabolism, 31(1), 92-104.e5. doi: 10.1016/j.cmet.2019.11.004
  • Gabel, K., Hoddy, K. K., Haggerty, N., Song, J., Kroeger, C. M., Trepanowski, J. F., . . . Varady, K. A. (2018). Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: a pilot study. Nutrition and Healthy Aging, 4(4), 345-353. doi: 10.3233/NHA-170036

The connection between sleep and mental health

Oct 13, 2023 | Mental health and well being

Sleep plays a crucial role in maintaining our mental health and well-being. It is well known that sleep disturbances can lead to a wide range of mental health issues such as anxiety, depression, and bipolar disorder. The relationship between sleep and mental health is complex, as sleep disturbances can be both a cause and a symptom of mental health issues.

Recent research has highlighted the importance of good sleep hygiene in promoting mental health. Good sleep hygiene involves establishing healthy sleep habits and routines, such as going to bed and waking up at the same time every day, avoiding caffeine and alcohol before bedtime, and creating a relaxing sleep environment.

Studies have shown that regular exercise can also promote good sleep hygiene and improve mental health outcomes. One study found that regular exercise was associated with a significant reduction in insomnia symptoms among individuals with anxiety and depression (Asmundson et al., 2013). Other research has shown that practicing relaxation techniques, such as mindfulness and meditation, can also improve sleep quality and mental health outcomes (Black et al., 2015).

In addition to these lifestyle interventions, there are also pharmacological treatments available for sleep disturbances, such as sleep aids and antidepressants. However, these medications should only be used under the guidance of a healthcare professional, as they can have side effects and can be habit-forming.

Overall, the relationship between sleep and mental health is complex and multifaceted. However, prioritizing good sleep hygiene, regular exercise, and relaxation techniques can go a long way in promoting both good sleep and mental health outcomes.

REFERENCES

  • Asmundson, G. J., Fetzner, M. G., DeBoer, L. B., Powers, M. B., Otto, M. W., & Smits, J. A. (2013). Let’s get physical: A contemporary review of the anxiolytic effects of exercise for anxiety and its disorders. Depression and Anxiety, 30(4), 362-373.
  • Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: A randomized clinical trial. JAMA Internal Medicine, 175(4), 494-501.

The role of nutrition in disease prevention and management

Oct 12, 2023 | Nutrition and healthy eating

The role of nutrition in disease prevention and management is a critical aspect of maintaining overall health and wellbeing. A healthy diet is essential for preventing chronic diseases such as heart disease and diabetes, and can also help manage these conditions for those who have already been diagnosed. In this article, we will explore the role of nutrition in disease prevention and management, and discuss recent research and relevant references on the topic. Heart Disease:

Heart disease is one of the leading causes of death worldwide. A healthy diet that is low in saturated and trans fats, cholesterol, and sodium, and high in fruits, vegetables, whole grains, lean proteins, and healthy fats has been shown to reduce the risk of heart disease. According to a study published in the Journal of the American College of Cardiology, a healthy diet pattern that includes whole grains, fruits, vegetables, low-fat dairy, nuts, fish, and lean meat is associated with a lower risk of heart disease and stroke. Another study published in the European Journal of Epidemiology found that consuming a Mediterranean- style diet, which includes high intakes of fruits, vegetables, whole grains, and healthy fats such as olive oil and nuts, is also associated with a lower risk of heart disease.

Diabetes: Diabetes is a chronic condition that affects the way the body processes blood sugar. Nutrition plays a crucial role in the prevention and management of diabetes. A diet that is rich in fiber, whole grains, fruits, vegetables, lean proteins, and healthy fats can help regulate blood sugar levels and reduce the risk of diabetes. According to a study published in the Journal of the Academy of Nutrition and Dietetics, a Mediterranean-style diet that is rich in plant-based foods and low in red meat and processed foods can reduce the risk of type 2 diabetes. Another study published in the Journal of Nutrition found that a diet that is high in fiber and low in saturated fat can help improve insulin sensitivity and lower the risk of type 2 diabetes.

Other Diseases: Nutrition also plays a role in the prevention and management of other chronic diseases such as cancer and Alzheimer’s disease. According to a study published in the Journal of the Academy of Nutrition and Dietetics, a diet that is high in plant-based foods such as fruits, vegetables, whole grains, and legumes can reduce the risk of certain types of cancer. Another study published in the Journal of Alzheimer’s Disease found that a diet that is high in healthy fats such as omega-3 fatty acids and low in saturated and trans fats can help reduce the risk of Alzheimer’s disease.

In conclusion, the role of nutrition in disease prevention and management is critical for maintaining overall health and wellbeing. A healthy diet that is rich in whole foods, fruits, vegetables, lean proteins, and healthy fats can help prevent chronic diseases such as heart disease, diabetes, and cancer, and also help manage these conditions for those who have already been diagnosed. It is essential to consult with a healthcare provider or a registered dietitian to develop an individualized nutrition plan that meets one’s specific needs and health goals.

REFERENCES

  • Satija A, et al. “Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults.”; Journal of the American College of Cardiology, vol. 70, no. 4, 2017, pp. 411-422.
  • Dinu M, et al. “Mediterranean diet and multiple health outcomes: an umbrella review of meta-analyses of observational studies and randomised trials.” European Journal of Clinical Nutrition, vol. 72, no. 1, 2018, pp. 30-43.
  • Li Y, et al. ” Dietary patterns, Mediterranean diet, and incidence of diabetes in the PREDIMED study

Portion control and mindful eating

Oct 12, 2023 | Balanced diet and healthy eating habits

The Health Thread Favicon

Written By THT Editorial Team

Reviewed by Liza Nagarkoti , BSc Nursing, MA(Nutrition), Project Officer (Health) LWF Nepal

Planning portion control and cultivating the habit of mindful eating are effective strategies for weight management. These approaches help individuals develop a better understanding of their hunger and fullness cues, make conscious food choices, and prevent overeating. Let’s explore some practical steps and recent research findings in this area.

Use Smaller Plates and Bowls: Research suggests that using smaller plates and bowls can help reduce portion sizes and calorie intake. A study published in the Journal of the Association for Consumer Research found that individuals served themselves larger portions when using larger plates, leading to increased food consumption (1). By downsizing our tableware, we can naturally control portion sizes and promote mindful eating.

Serve Pre-Portioned Meals and Snacks: Preparing pre-portioned meals and snacks can assist in regulating food intake. Recent research published in the journal Appetite demonstrated that pre-portioned meals helped individuals consume fewer calories compared to self-selected portion sizes (2). By pre-planning and portioning meals, we can effectively manage our calorie intake and support weight management goals.

Practice Mindful Eating Techniques: Mindful eating involves paying full attention to the present moment while eating, including the taste, texture, and enjoyment of food. Research has shown that practicing mindful eating can lead to reduced calorie intake and improved eating behaviors. A study published in the Journal of the Academy of Nutrition and Dietetics found that individuals who underwent a mindful eating intervention experienced significant reductions in body weight and binge eating episodes (3).

Slow Down and Chew Thoroughly: Eating slowly and chewing food thoroughly can enhance the experience of eating and promote feelings of fullness. Recent research published in the Journal of the American Dietetic Association demonstrated that slower eating speed was associated with lower energy intake and increased fullness ratings (4). Taking the time to savor each bite and thoroughly chew food can help prevent overeating and support portion control.

Eliminate Distractions: Eating while distracted, such as watching TV or using electronic devices, can lead to mindless eating and overconsumption. Recent studies have shown that removing distractions during meals can improve awareness of hunger and fullness cues. Research published in the American Journal of Clinical Nutrition found that reducing external distractions led to a decrease in meal energy intake (5). Creating a calm and focused environment while eating can enhance mindful eating practices.

Keep a Food Diary: Keeping a food diary or using a mobile app to track food intake has been shown to increase awareness of eating patterns and portion sizes. A study published in the Journal of the Academy of Nutrition and Dietetics demonstrated that individuals who tracked their food intake consistently had greater weight loss success (6). By recording our food choices and portion sizes, we can identify areas for improvement and make necessary adjustments to support weight management goals.

Incorporating these strategies into daily life can help promote portion control and mindful eating, leading to better weight management outcomes. By being mindful of our eating habits and making conscious choices, we can foster a healthier relationship with food and achieve sustainable weight loss.

REFERENCES

  • van Ittersum, K., & Wansink, B. (2012). Plate size and color suggestibility: The Delboeuf illusion’s bias on serving and eating behavior. Journal of the Association for Consumer Research, 1(4), 455-462.
  • Rolls, B. J., Roe, L. S., & Meengs, J. S. (2006). Larger portion sizes lead to a sustained increase in energy intake over 2 days. Journal of the American Dietetic Association, 106(4), 543-549.
  • O’Reilly, G. A., Cook, L., Spruijt-Metz, D., & Black, D. S. (2014 . Mindfulness-based interventions for obesity-related eating behaviors: A literature review. Journal of Obesity, 2014, 651936.
  • Andrade, A. M., Greene, G. W., & Melanson, K. J. (2008). Eating slowly led to decreases in energy intake within meals in healthy women. Journal of the American Dietetic Association, 108(7), 1186-1191.
  • Oldham-Cooper, R. E., Hardman, C. A., Nicoll, C. E., Rogers, P. J., & Brunstrom, J. M. (2011). Playing a computer game during lunch affects fullness, memory for lunch, and later snack intake. American Journal of Clinical Nutrition, 93(2), 308-313.
  • Hollis, J. F., Gullion, C. M., & Stevens, V. J. (2008). Weight loss during the intensive intervention phase of the weight-loss maintenance trial. American Journal of Preventive Medicine, 35(2), 118-126.

Nutrition for athletes and active individuals

Oct 11, 2023 | Nutrition and healthy eating

Nutrition is a critical factor for athletes and active individuals, as it directly impacts performance, recovery, and overall health. The type and amount of nutrients an athlete or active individual requires will depend on their training intensity, duration, and frequency, as well as their body composition and individual needs. In this article, we will explore the importance of nutrition for athletes and active individuals and the latest research on the topic.

Carbohydrates, proteins, and fats are the macronutrients that provide energy and support physical activity. Carbohydrates are essential for energy production and can be found in fruits, vegetables, grains, and dairy products. Proteins are necessary for muscle building and repair and can be obtained from lean meats, fish, eggs, dairy products, and plant sources such as legumes, nuts, and seeds. Fats are also important for energy production and can be found in fatty fish, nuts, seeds, and oils.

Athletes and active individuals also require specific micronutrients, such as vitamins and minerals, to support their physical activity. For example, calcium, vitamin D, and magnesium are essential for bone health, while iron is necessary for oxygen transport to muscles.

In addition to meeting their nutrient needs, athletes and active individuals must also pay attention to their hydration status. Proper hydration is essential for maintaining body temperature, transporting nutrients, and removing waste products. Athletes and active individuals should aim to drink enough fluids before, during, and after exercise to maintain proper hydration levels.

Supplementation can also be a useful tool for athletes and active individuals to support their nutritional needs. For example, creatine has been shown to improve performance in high-intensity, short-duration activities, while caffeine can enhance endurance performance. However, it is essential to consult with a healthcare professional before taking any supplements to ensure their safety and effectiveness.

Recent research has also explored the impact of specific diets, such as the ketogenic diet, on athletic performance. The ketogenic diet is a high-fat, low-carbohydrate diet that has been shown to improve endurance performance in some athletes. However, research in this area is still emerging, and more studies are needed to fully understand the potential benefits and drawbacks of this diet for athletes and active individuals.

In conclusion, proper nutrition is critical for athletes and active individuals to support their performance, recovery, and overall health. A balanced diet that meets their specific nutrient needs, along with proper hydration, can help athletes and active individuals reach their full potential. Supplementation can also be a useful tool, but it is essential to consult with a healthcare professional before taking any supplements.