Introduction & Background:

Weight gain is a natural process that often occurs as people age, although it is not an inevitable outcome for everyone. As the body ages, several changes happen that can contribute to weight gain, including hormonal changes, a decrease in muscle mass, and a slowing metabolism. Understanding how aging and weight gain are related is essential for managing healthy weight throughout life.

Throughout adulthood, especially in middle age and beyond, there is a gradual increase in fat mass and a decrease in lean muscle mass. This change is partially due to changes in energy balance, where fewer calories are burned than consumed. Weight gain during aging is often linked to lifestyle factors, genetics, and chronic diseases, such as diabetes or thyroid problems. In this context, it’s crucial to examine the causes, symptoms, prevention strategies, and treatment options to maintain a healthy weight while aging.

Causes of Weight Gain with Aging:

There are several factors that contribute to weight gain as we age, which can be categorized as biological, behavioral, and environmental:

1. Slowing Metabolism:
   One of the most significant contributors to weight gain with age is a slowing metabolism. As we age, the body burns fewer calories at rest. This metabolic slowdown can lead to an increase in fat storage if caloric intake remains unchanged.
2. Loss of Muscle Mass (Sarcopenia):
   As people age, muscle mass naturally declines, a condition known as sarcopenia. This loss of muscle tissue leads to a reduction in basal metabolic rate (BMR), meaning fewer calories are burned throughout the day. The decrease in muscle mass makes it easier to gain fat and harder to lose weight.
3. Hormonal Changes:
   Hormonal shifts associated with aging, particularly in women during menopause and in men with age-related testosterone decline, can increase fat accumulation, particularly around the abdomen. Insulin resistance can also develop, leading to weight gain.
4. Decreased Physical Activity:
   Many older adults become less active, either due to health concerns, a lack of motivation, or reduced energy levels. Sedentary behavior contributes to weight gain by reducing the number of calories burned during daily activities.
5. Dietary Changes and Poor Nutrition:
   Aging adults may experience changes in taste and appetite. They may also have difficulty chewing or digesting certain foods, leading to poor dietary choices. Additionally, aging may come with less knowledge or ability to prepare healthy meals, which can lead to overeating or consumption of calorie-dense, nutrient-poor foods.
6. Medications:
   Many medications used to treat chronic conditions such as high blood pressure, depression, and diabetes may have side effects that promote weight gain. Common examples include corticosteroids, antidepressants, and antihypertensive drugs.
7. Psychological Factors:
   Emotional changes associated with aging, such as depression, loneliness, or stress, can contribute to overeating and weight gain. Some individuals may use food as a coping mechanism for emotional challenges.

Indications of Weight Gain and Aging:

There are several signs that weight gain may be linked to the aging process. Some of the key indications include:

1. Increase in Belly Fat:
   A common sign of weight gain with age is the accumulation of fat around the abdominal area, also known as visceral fat. This type of fat is particularly concerning because it is associated with an increased risk of metabolic conditions like heart disease, diabetes, and high blood pressure.
2. Changes in Body Composition:
   Even if the scale doesn’t show a drastic weight increase, older adults may notice changes in body shape and composition, including an increase in body fat percentage and a reduction in lean muscle mass.
3. Slower Physical Performance:
   Age-related weight gain may lead to difficulty in performing everyday activities that require strength and stamina, such as walking, climbing stairs, or carrying groceries.
4. Joint Pain and Mobility Issues:
   Gaining weight can put extra strain on joints, particularly in the knees and hips. This can result in pain and difficulty moving, which further discourages physical activity.

Symptoms of Weight Gain and Aging:

The symptoms of weight gain as a result of aging are both physical and psychological. These include:

1. Fatigue and Decreased Energy:
   Weight gain and decreased physical activity can lead to fatigue, as carrying extra weight demands more energy. This can also affect overall motivation to remain active.
2. Difficulty with Sleep:
   Increased weight, especially around the abdomen, can lead to sleep apnea and other sleep disorders, contributing to poor sleep quality and daytime fatigue.
3. Breathlessness:
   Gaining excess weight can lead to shortness of breath, especially during physical exertion. It may also contribute to the development of respiratory conditions like asthma or obstructive sleep apnea.
4. Mental and Emotional Symptoms:
   Weight gain can have psychological effects, including low self-esteem, anxiety, and depression, particularly if an individual feels that their body is changing in ways they cannot control.

Prevention Strategies for Weight Gain and Aging:

While weight gain may be inevitable for some as they age, there are various strategies to prevent excessive weight gain or mitigate the effects of aging on the body:

1. Engage in Regular Physical Activity:
   Physical activity is critical in maintaining a healthy weight and preventing the age-related decline in muscle mass. A mix of cardiovascular exercises (such as walking or swimming), strength training, and flexibility exercises (like yoga) can help maintain muscle mass and boost metabolism.
2. Eat a Balanced Diet:
   A nutrient-rich diet that includes lean proteins, fruits, vegetables, whole grains, and healthy fats is essential. Older adults should focus on portion control and avoid calorie-dense, nutrient-poor foods.
3. Stay Hydrated:
   Drinking enough water is often overlooked, but it’s essential for maintaining metabolism, digestion, and overall health.
4. Manage Stress:
   Chronic stress can contribute to emotional eating and weight gain. Practices like mindfulness, meditation, or relaxation exercises can help mitigate stress.
5. Monitor Health Regularly:
   Regular medical checkups can help identify health conditions that may lead to weight gain or prevent weight loss. Blood tests for hormones like thyroid function and insulin levels are particularly important for aging adults.
6. Improve Sleep Quality:
   Prioritizing good sleep hygiene by sticking to a regular sleep schedule, limiting caffeine, and reducing screen time before bed can help manage weight and improve overall health.

Myths and Facts About Weight Gain and Aging:

1. Myth: Weight gain is inevitable with aging.
   Fact: Weight gain is not inevitable, but lifestyle changes like maintaining physical activity and eating a balanced diet can help prevent it.
2. Myth: Older adults cannot lose weight.
   Fact: With the right diet and exercise plan, weight loss is possible at any age.
3. Myth: Metabolism slows down drastically after age 40.
   Fact: While metabolism may slow, a significant decrease is not inevitable. Maintaining muscle mass through strength training can help mitigate the effects.
4. Myth: Older adults should avoid exercise to prevent injury.
   Fact: Exercise is beneficial at any age. Proper guidance and modifications can make it safe and effective.

Treatments and Therapy:

1. Medication-Based Treatments:
   Some medications may help manage weight in aging adults, especially for conditions like obesity or hypothyroidism. Medications like Orlistat, GLP-1 receptor agonists, and even certain antidepressants may help reduce appetite or enhance metabolism.
2. Surgical Treatments:
   In cases of severe obesity, bariatric surgery (such as gastric bypass) may be recommended to help with significant weight loss.
3. Physical Therapy and Rehabilitation:
   Physical therapy can assist aging adults with improving mobility and strength, while rehabilitation programs can help those with joint pain or muscular imbalances.
4. Lifestyle and Behavioral Interventions:
   Behavioral interventions like cognitive behavioral therapy (CBT) can help address emotional eating and establish healthier eating habits.
5. Alternative and Complementary Medicine:
   Acupuncture, herbal supplements, and massage therapy are sometimes used in conjunction with conventional treatments to promote weight loss and overall well-being.
6. Psychotherapy and Counseling:
   Counseling can assist aging adults with managing emotional and psychological factors that contribute to overeating and weight gain.
7. Immunizations and Vaccines:
   While not directly related to weight gain, immunizations can help prevent illnesses that could interfere with physical activity and overall health, such as influenza and pneumonia.
8. Stem Cell Therapy and Gene Therapy:
   Research is ongoing into the use of stem cells and gene therapies for regenerating muscle tissue and combating the effects of aging. While not widely available, this may become a future approach for combating age-related weight gain and muscle loss.

Top 20 FAQ on Weight Gain and Aging:

1. How can I prevent weight gain after 50?
   • To prevent weight gain after 50, focus on maintaining a balanced diet, staying physically active (including both cardiovascular and strength-training exercises), managing stress, and ensuring proper sleep. Reducing calorie intake and focusing on nutrient-dense foods like vegetables, lean proteins, and whole grains is also key.
2. Why do we gain weight as we age?
   • Weight gain with aging is often due to a combination of factors, including a slowing metabolism, loss of muscle mass (sarcopenia), hormonal changes, decreased physical activity, and lifestyle factors like poor diet and emotional eating.
3. Can I lose weight in my 60s?
   • Yes, weight loss is possible at any age with the right diet and exercise plan. It may require more effort and time compared to younger years, but consistent physical activity and dietary changes can help with weight management.
4. Does menopause cause weight gain?
   • Menopause often leads to hormonal changes, including a decrease in estrogen, which can contribute to weight gain, particularly around the abdomen. However, weight gain is not inevitable, and proper diet and exercise can help manage weight during menopause.
5. What are the best exercises for aging adults to maintain muscle mass?
   • Strength training exercises such as weightlifting, bodyweight exercises (squats, lunges, push-ups), and resistance band exercises can help maintain or increase muscle mass in aging adults. Additionally, cardiovascular exercises like walking, swimming, or cycling can support overall health.
6. How do I manage emotional eating as I age?
   • Managing emotional eating involves identifying triggers for overeating and finding healthier ways to cope with stress or emotions, such as through exercise, mindfulness, journaling, or seeking support through therapy or counseling.
7. Is it normal to gain belly fat as you get older?
   • Yes, as we age, there is often an increase in belly fat due to hormonal shifts, particularly in women after menopause. However, abdominal fat is linked to higher health risks, so managing weight through diet and exercise is essential.
8. Can stress cause weight gain in older adults?
   • Yes, stress can lead to weight gain through emotional eating or hormonal changes, including elevated cortisol levels. Chronic stress can increase appetite and lead to cravings for high-calorie, comfort foods.
9. Are there medications that can help with age-related weight gain?
   • Some medications, such as those that control appetite or increase metabolism, can help with weight management. However, these should be prescribed by a doctor and used in conjunction with a healthy lifestyle.
10. How much weight gain is considered normal with aging?
    • Some weight gain is common with aging due to hormonal changes and a slower metabolism. However, gaining more than 5-10 pounds per decade may signal the need for lifestyle adjustments, including diet and exercise changes.
11. Can weight gain affect my health as I age?
    • Yes, excess weight can increase the risk of various health conditions such as heart disease, type 2 diabetes, joint pain, sleep apnea, and high blood pressure. Managing weight is crucial for reducing these risks.
12. What is sarcopenia, and how does it contribute to weight gain?
    • Sarcopenia refers to the age-related loss of muscle mass, which can slow metabolism and make weight gain easier. Losing muscle mass also reduces the body’s ability to burn calories, contributing to fat accumulation.
13. Is it true that older adults need fewer calories?
    • Yes, as we age, our caloric needs typically decrease due to a slower metabolism and less physical activity. It’s important to focus on nutrient-dense foods to meet the body’s needs without overeating.
14. Can sleep apnea cause weight gain in older adults?
    • Yes, sleep apnea can disrupt sleep patterns, leading to fatigue, poor energy levels, and increased cravings for high-calorie foods. Additionally, sleep deprivation can alter metabolism and promote fat storage.
15. What are the best diets for older adults trying to maintain a healthy weight?
    • A Mediterranean diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, is ideal for older adults. Reducing processed foods, added sugars, and excessive fats will also help in maintaining a healthy weight.
16. How does hormonal change affect weight gain after 50?
    • Hormonal changes, particularly the drop in estrogen levels in women and a decrease in testosterone in men, can contribute to weight gain by increasing fat storage and altering the distribution of fat, especially around the abdomen.
17. Are there any risks associated with rapid weight loss in aging adults?
    • Rapid weight loss can result in muscle loss, nutritional deficiencies, and may increase the risk of gallstones. For older adults, it’s important to aim for a gradual, sustainable weight loss approach.
18. Can physical therapy help with weight loss in older adults?
    • Yes, physical therapy can help older adults improve strength, mobility, and overall physical function. While not a direct weight loss treatment, it can assist with exercises and rehabilitation that promote an active lifestyle, helping with weight management.
19. What role does hydration play in maintaining a healthy weight as we age?
    • Proper hydration is essential for metabolism, digestion, and overall health. Drinking enough water can also help curb unnecessary cravings, making it easier to manage weight.
20. How do I stay motivated to exercise and eat healthy as I get older?
    • Staying motivated requires setting realistic goals, tracking progress, finding enjoyable activities, and seeking social support. It’s also helpful to focus on the long-term health benefits of maintaining an active lifestyle, such as increased energy, better mobility, and improved mental well-being.

Conclusion:

Weight gain and aging are closely intertwined, with several biological, psychological, and environmental factors contributing to the challenges of maintaining a healthy weight. However, with the right prevention strategies and treatment options, older adults can mitigate the effects of aging on their body composition and health. The key lies in maintaining a balanced diet, staying active, managing stress, and seeking appropriate medical advice when necessary. By making mindful lifestyle choices, older adults can age gracefully, maintaining both a healthy weight and an active, fulfilling life.

The post How Weight gain and aging is related appeared first on MyMedicPlus.

Introduction & Background

What Is Weight Gain?

Weight gain refers to the increase in body mass, typically due to an increase in fat, muscle, or water retention. For women, weight gain can occur due to various factors like hormonal changes, lifestyle choices, medical conditions, or even genetics. Understanding these factors and how they impact women’s health is crucial for addressing the causes, symptoms, prevention, and treatment of weight gain.

Why Weight Gain Matters for Women

For women, maintaining a healthy weight is essential not only for aesthetic reasons but also for overall health. Weight gain, especially when it involves an increase in body fat, can lead to several serious health conditions, including:

• Heart Disease: Excess fat can strain the cardiovascular system and increase the risk of heart disease.
• Diabetes: Excessive weight, particularly abdominal fat, is a risk factor for Type 2 diabetes.
• Joint Pain: Increased body weight can place additional stress on the joints, leading to pain and mobility issues.
• Sleep Apnea: Excess weight, especially around the neck, can block the airways and interfere with breathing during sleep.

Women face unique challenges and experiences with weight gain due to their hormonal fluctuations, reproductive health stages (like pregnancy and menopause), and societal pressures.

Causes of Weight Gain for Women

Several factors can contribute to weight gain in women, including biological, environmental, and lifestyle-related causes.

1. Hormonal Imbalances

Hormones play a crucial role in regulating metabolism, appetite, and fat storage. Fluctuations in hormones like estrogen, thyroid hormones, and insulin can contribute to weight gain.

• Estrogen: Decreased estrogen during menopause can lead to weight gain, particularly around the abdominal region.
• Thyroid Hormones: Hypothyroidism, a condition where the thyroid doesn’t produce enough hormones, can cause a slowing metabolism and weight gain.
• Insulin Resistance: Insulin resistance often leads to weight gain, especially around the abdomen. This is common in conditions like PCOS (polycystic ovary syndrome).

2. Pregnancy

Pregnancy naturally leads to weight gain due to increased blood volume, breast tissue, and fat storage for breastfeeding. However, excessive weight gain during pregnancy can increase the risk of gestational diabetes and other complications.

3. Menopause

During menopause, estrogen levels decline, which can result in weight gain, particularly in the abdominal area. The metabolism tends to slow down, and fat storage increases, making it harder to maintain a healthy weight.

4. Sedentary Lifestyle

Lack of physical activity is one of the primary contributors to weight gain. When women do not exercise regularly, their metabolism slows, and the body stores excess calories as fat. The modern sedentary lifestyle, characterized by long hours of sitting and less physical labor, is a major factor.

5. Poor Diet

A diet high in processed foods, sugary drinks, and refined carbohydrates can lead to weight gain. Women are particularly prone to emotional eating and cravings, which often contribute to unhealthy food choices.

6. Stress and Mental Health

Stress can trigger the release of cortisol, a hormone that increases appetite and promotes fat storage, especially in the abdominal area. Depression and anxiety can also lead to overeating or lack of motivation for exercise.

7. Medical Conditions

Certain medical conditions, including hypothyroidism, polycystic ovary syndrome (PCOS), and insulin resistance, can lead to weight gain or make it more difficult to lose weight.

8. Medications

Some medications can cause weight gain as a side effect. These include:

• Antidepressants
• Corticosteroids
• Antipsychotics
• Birth control pills

Indications of Weight Gain Issues for Women

Weight gain may not always be immediately noticeable, but there are specific indicators that suggest weight gain could be problematic:

• Increased Size of Clothing: A noticeable increase in body size often results in a need for larger clothing.
• Fat Distribution: Weight gain often accumulates around the abdomen, thighs, or hips. This redistribution of fat can be a sign of hormonal imbalances.
• Fatigue or Low Energy: Sudden weight gain can be linked with low energy levels and general sluggishness.
• Breathing Issues: Extra weight can lead to respiratory problems, including sleep apnea.
• Elevated Blood Pressure: Weight gain, especially in the form of abdominal fat, can increase the risk of hypertension (high blood pressure).
• Joint Pain: Added weight can lead to pain in the knees, hips, and lower back due to increased pressure on the joints.

Symptoms of Weight Gain

The symptoms of weight gain may vary depending on the cause, but common signs include:

• Increased Weight: The most obvious symptom of weight gain is a significant increase in body weight.
• Changes in Body Composition: Weight gain may result in changes in body composition, such as increased fat and decreased muscle mass.
• Appetite Changes: Weight gain may be associated with an increase in appetite or cravings, particularly for sugary or fatty foods.
• Stretch Marks: Rapid weight gain can cause the skin to stretch, leading to stretch marks, particularly on the abdomen, hips, and thighs.
• Difficulty Sleeping: Excess weight can make it difficult to sleep, leading to fatigue during the day.
• Breathing Difficulties: Excess fat around the neck and chest can obstruct the airways, leading to conditions like sleep apnea.

Prevention Strategies for Weight Gain

Preventing weight gain involves lifestyle modifications and paying attention to both physical and emotional health.

1. Balanced Diet

Eating a balanced diet with the right proportion of macronutrients (proteins, fats, and carbohydrates) and micronutrients (vitamins and minerals) is essential. Focus on whole, minimally processed foods, including:

• Lean proteins (chicken, tofu, fish)
• Whole grains (quinoa, brown rice)
• Healthy fats (avocados, nuts, olive oil)
• Vegetables and fruits

2. Regular Exercise

Exercise helps maintain a healthy weight by burning calories and promoting muscle mass. A combination of cardiovascular exercise (like running, cycling, or swimming) and strength training (such as weight lifting) is recommended.

3. Adequate Sleep

Getting 7-9 hours of sleep each night is crucial for metabolic health. Poor sleep can disrupt hormonal balance and increase cravings for unhealthy foods.

4. Stress Management

Learning to manage stress through relaxation techniques such as yoga, meditation, and deep breathing exercises can reduce emotional eating and hormonal fluctuations.

5. Hydration

Drinking plenty of water throughout the day helps control appetite and supports metabolic function. Sometimes, thirst is confused with hunger, leading to overeating.

6. Regular Monitoring

Keeping track of food intake and exercise routines through apps or journals helps create awareness and accountability. This can help prevent unhealthy habits from developing.

7. Consultation with Healthcare Providers

It is vital to see a doctor for regular check-ups, particularly if there are symptoms of weight gain due to underlying health conditions such as thyroid problems or PCOS.

Myths and Facts About Weight Gain for Women

1. Myth: Weight Gain is Only Due to Overeating

• Fact: While overeating plays a role, hormonal imbalances, stress, and certain medical conditions can also contribute to weight gain.

2. Myth: Women Should Lose Weight Quickly for Health

• Fact: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues. Gradual weight loss is healthier and more sustainable.

3. Myth: Intermittent Fasting Works for Everyone

• Fact: Intermittent fasting may work for some but is not suitable for everyone. Its effectiveness depends on the individual’s body type, lifestyle, and metabolism.

4. Myth: Weight Gain Only Happens with Age

• Fact: While age-related hormonal changes can contribute to weight gain, unhealthy eating habits and lack of exercise are significant factors at any age.

Treatments and Therapy for Weight Gain

Medication-Based Treatments

Some women may benefit from medications designed to manage weight gain. These include:

• Appetite Suppressants: Drugs like phentermine may reduce hunger and promote weight loss.
• Hormonal Therapy: Hormonal treatments may be used for conditions like PCOS or hypothyroidism.
• Fat Absorption Inhibitors: Medications like orlistat block fat absorption in the digestive system.

Surgical Treatments

For individuals with extreme weight gain, bariatric surgery may be an option:

• Gastric Bypass: A surgical procedure that reduces the size of the stomach and reroutes the intestines, leading to reduced food intake and absorption.
• Sleeve Gastrectomy: A portion of the stomach is removed, leaving a smaller stomach pouch.
• Liposuction: A cosmetic procedure that removes fat from targeted areas.

Physical Therapy and Rehabilitation

For women dealing with weight gain-related joint pain or mobility issues, physical therapy can help. Rehabilitation programs tailored to individual needs can restore strength and mobility.

Lifestyle and Behavioral Interventions

Programs like Cognitive Behavioral Therapy (CBT) can help individuals address emotional eating and develop healthier food and exercise habits. Support groups and individualized therapy can also play a crucial role.

Alternative and Complementary Medicine

Certain alternative treatments like acupuncture, herbal remedies, and mindfulness practices may assist in reducing stress and promoting healthier weight management strategies.

1. What are the main causes of weight gain in women?

• Weight gain in women can be caused by a variety of factors, including hormonal imbalances (like those during menopause), sedentary lifestyle, poor diet, stress, medical conditions (e.g., hypothyroidism or PCOS), and certain medications.

2. How do hormonal changes affect weight gain in women?

• Hormonal changes during puberty, pregnancy, and menopause can significantly impact a woman’s metabolism, fat distribution, and appetite. Estrogen and progesterone fluctuations, for example, can cause weight gain, particularly in the abdominal region.

3. Can stress cause weight gain in women?

• Yes, stress can lead to weight gain, especially if it results in emotional eating. The body releases cortisol during stress, which increases appetite and can lead to the storage of abdominal fat.

4. How does menopause contribute to weight gain?

• During menopause, the body experiences a decline in estrogen, which can lead to fat being redistributed to the abdomen. Additionally, a slower metabolism makes it easier to gain weight and harder to lose it.

5. Can medications lead to weight gain in women?

• Certain medications, including antidepressants, corticosteroids, and birth control pills, can cause weight gain as a side effect. It’s important to discuss this with a healthcare provider if you suspect medication is affecting your weight.

6. Is weight gain common during pregnancy?

• Yes, weight gain is a normal part of pregnancy as the body supports fetal growth, increased blood volume, and fat reserves for breastfeeding. However, excessive weight gain during pregnancy can increase risks for both mother and baby.

7. How can I manage weight gain during pregnancy?

• A healthy, balanced diet with controlled portions, regular light physical activity (as advised by your doctor), and staying hydrated are essential for managing weight gain during pregnancy. Always follow your healthcare provider’s recommendations.

8. What are the most effective exercises for weight loss in women?

• Cardiovascular exercises (running, swimming, cycling) and strength training (weight lifting, bodyweight exercises) are effective for weight loss. Combining both helps burn fat while building muscle mass, which boosts metabolism.

9. Is it possible to lose weight without exercise?

• While exercise is beneficial for overall health and weight management, diet plays a major role in weight loss. A calorie-controlled, nutrient-dense diet can contribute to weight loss, but incorporating exercise will accelerate the process.

10. Can a poor diet contribute to long-term weight gain?

• Yes, a diet high in processed foods, sugary beverages, refined carbs, and unhealthy fats can lead to long-term weight gain. Consuming too many calories without balancing them with physical activity will result in weight gain over time.

11. Can I lose weight quickly?

• While rapid weight loss may be possible, it is not sustainable or healthy. Quick weight loss often results in muscle loss, nutritional deficiencies, and a slower metabolism. A gradual, steady approach is the most effective and healthiest way to lose weight.

12. Does breastfeeding help with postpartum weight loss?

• Breastfeeding can help some women lose weight after childbirth by burning extra calories. However, weight loss varies by individual, and it is important to focus on a balanced diet and regular exercise.

13. What role does sleep play in weight management?

• Lack of sleep disrupts hormones that control appetite (such as ghrelin and leptin), leading to increased hunger and cravings. Poor sleep is also linked to slower metabolism, making it harder to manage weight.

14. How does age affect weight gain in women?

• As women age, their metabolism tends to slow down due to hormonal changes (especially during perimenopause and menopause). Additionally, muscle mass decreases, leading to a higher percentage of body fat and weight gain.

15. Can I still lose weight after menopause?

• Yes, it is possible to lose weight after menopause. Although hormonal changes make it more challenging, adopting a balanced diet, regular exercise, and stress management can help manage weight effectively.

16. How do I know if I have an underlying medical condition that is causing weight gain?

• Symptoms like unexplained weight gain, fatigue, changes in skin or hair, or mood swings could indicate an underlying condition such as hypothyroidism or PCOS. It’s important to consult a healthcare provider for proper diagnosis and treatment.

17. What is the role of genetics in weight gain?

• Genetics can influence how your body stores fat, how your metabolism works, and how easily you gain or lose weight. Some people are genetically predisposed to store more fat or have a slower metabolism, but lifestyle factors still play a significant role.

18. Can weight gain be prevented with a healthy lifestyle?

• Yes, maintaining a healthy lifestyle with a balanced diet, regular physical activity, stress management, and proper sleep can significantly reduce the risk of weight gain and help you manage your weight effectively.

19. Is intermittent fasting effective for weight loss in women?

• Intermittent fasting can be effective for some women by reducing calorie intake and improving metabolism. However, it may not work for everyone, and it’s important to consult with a healthcare provider before starting any fasting regimen.

20. What are the best foods to prevent weight gain?

• Eating whole, nutrient-dense foods can help prevent weight gain. This includes fruits, vegetables, lean proteins (such as chicken, fish, and tofu), whole grains (like quinoa and brown rice), and healthy fats (such as olive oil, nuts, and avocados). Avoiding processed foods and sugary snacks is key to maintaining a healthy weight.

Conclusion

Managing weight gain is a multifaceted issue that involves understanding the causes, symptoms, and treatments. For women, weight gain is influenced by a complex combination of hormonal, genetic, and lifestyle factors. By making conscious dietary and lifestyle choices, addressing underlying health conditions, and seeking professional support, women can achieve a balanced weight and improve overall health.

The post Weight Gain for Women: A Comprehensive Guide appeared first on MyMedicPlus.

The use of a keto diet, which involves high fat and low carbohydrate levels, is controversial and not usually recommended during pregnancy.

A ketogenic diet is a high fat, low carbohydrate, and adequate protein diet. It is a popular lifestyle diet for weight maintenance and body building. In addition to weight loss, the keto diet can help regulate blood sugar levels and normalise menstrual periods.

It is more difficult for the body to use fats as fuel in comparison to carbohydrates. For this reason, people who are on the keto diet are advised to eat less than 50 grams of carbohydrates per day, whilst increasing the fat requirement. The reasoning for this is to obtain most of your daily calories from fats in order to stimulate the natural burning of body fat.

Doctors sometimes recommend the keto diet for people with medical conditions, including diabetes, polycystic ovary syndrome (PCOS), and epilepsy. However, choosing to remain on a keto diet during pregnancy is controversial since it involves burning fat through ketosis. Ketosis is when fats are used to burn energy rather than carbohydrates. This causes the liver to produce ketones, which replaces glucose as an energy source.

Here we provide an overview of the potential benefits and risks of a keto diet during pregnancy:

There is some suggestion that a keto diet can be beneficial during pregnancy, particularly for women who are overweight or obese.  

Eating a low carbohydrate, high fat diet, including foods such as celery, cauliflower, eggs, fish, meats, avocado, and cheese, has been associated with a reduced frequency of morning sickness, nausea, miscarriage, pre-eclampsia, and gestational diabetes.

There is some evidence to suggest that a keto diet may help manage seizures in pregnant women who suffer from epilepsy. A study published in Seizure found that symptoms of epilepsy were able to be controlled using keto therapy in two pregnant women. These women had normal, healthy pregnancies with reduced seizure frequency. Mild side effects included lowered vitamin levels and raised cholesterol levels. However, more investigation is required to evaluate the benefits and risks, as well as long term side effects, of using the keto diet in the management of epilepsy.

Risks of a keto diet during pregnancy

Although the keto diet is normally used to lose weight, a diet during pregnancy is not advised. Eating a balanced diet becomes even more important during pregnancy as the growing baby requires foods that are rich in vitamins, nutrients, minerals, iron, and folate. Since fruits and vegetables are high in carbs and natural sugars, their consumption has to be limited in the keto diet. An inadequate level of nutrient intake can lead to problems in the baby’s growth and development.

Eating carbohydrates during pregnancy is important since grains like wheat flour, rice, and pasta are rich in folic acid, which is critical for fetal development. Since protein is part of the keto diet, it can cause people to eat foods that are higher in saturated fat. Although healthy fats are vital for pregnant women and the growing baby, excessive saturated fat can lead to health problems, including higher cholesterol levels.

Animal studies have found that a keto diet during gestation can lead to changes in embryonic organ growth, such as a larger heart and a smaller brain. This may be associated with organ dysfunction and behavioural changes. A study published in BMC Pregnancy and Childbirth found that a low carbohydrate diet in pregnant mice caused smaller brain development and neurobehavioural changes in offspring. Another study published in Brain and Behavior discovered that pregnant mice on a keto diet had babies that were more likely to suffer from anxiety and depression in adulthood.

The keto diet can cause side effects, known as the ‘keto flu’. This can consist of fatigue, dizziness, nausea, headaches, and muscle cramps. This adds to the side effects that already exist in pregnancy.

A keto diet increases the risk of starvation ketoacidosis, which is a metabolic issue caused by a dangerously high level of ketones. This usually occurs after the body is deprived of glucose as the primary source of energy for a sustained period of time and leads to acidity in the blood. Since ketones can pass freely through the placenta to the baby, a keto diet is generally not advised during pregnancy.

There is evidence that a low carbohydrate can aid the management, treatment, or prevention of gestational diabetes, which is a type of high blood sugar that occurs during pregnancy. A study published in International Journal of Case Reports and Clinical Images found that a low carbohydrate diet lowers the need for insulin. However, it may not be necessary to completely adhere to a keto diet to reduce your risk of gestational diabetes.

It is essential that pregnant women eat a balanced diet with a combination of fats, protein, and carbohydrates. Eating a low carbohydrate diet that has an adequate level of healthy fats, protein, fibre, fruits, and vegetables may be more suitable than a keto diet during pregnancy. The health and development of the fetus should always be the priority. Please consult a doctor if you are planning on following a keto diet or other eating plan during pregnancy.

Written by Albina Babu, MSc

References:

Is low carb and keto safe during pregnancy? (2019). Diet Doctor. Retrieved from: https://www.dietdoctor.com/low-carb/keto

van der Louw, E.J., et al. (2017). Ketogenic diet therapy for epilepsy during pregnancy: a case series. Seizure, 45, pp.198-201.

Sussman, D., et al. (2013). Effects of a ketogenic diet during pregnancy on embryonic growth in the mouse. BMC Pregnancy and Childbirth, 13(1), pp.109-120.

Sussman, D., Germann, J. and Henkelman, M. (2015). Gestational ketogenic diet programs brain structure and susceptibility to depression & anxiety in the adult mouse offspring. Brain and Behavior, 5(2).

Tóth, C. and Clemens, Z. (2014). Type 1 diabetes mellitus successfully managed with the paleolithic ketogenic diet. Int J Case Rep Images, 5(10), pp.699-703.

The post Keto diet during pregnancy appeared first on MyMedicPlus.

Name: Gina Davie
Age: 42
Occupation: Running Coach and Personal Trainer
Hometown: Concord, California

Start Weight: 300 pounds
End Weight: 175 pounds
Time Running: 9 years

I’ve struggled with my weight my whole life. When I was in first grade, I weighed 105 pounds. Kids were making fun of me, and my mom didn’t know what to do, so she took me to a nutritionist, who put me on my first diet at 7 years old.

While I did lose weight for a short time, it was confusing to be told to not eat certain things. I was celebrated when I successfully lost weight, and there was silence when I failed to lose weight. It definitely created a complicated and confusing relationship with food and dieting that followed me into adulthood.

By the time I was 28 in 2006, I tipped the scales at 300 pounds. My twenties were supposed to be the best decade. Instead, it had been one where I spent most of the time feeling worthless and ashamed about who I was. I had missed out on so much because I felt so bad about myself; I didn’t want people to make fun of me, and honestly I was tired of it.

My husband and I had been trying to have kids for three years. Around that time, I was told we couldn’t have children and part of the issue was my weight. I didn’t want to waste another decade and watch life continue to pass me by, so I decided to go to Weight Watchers in September 2006 and make a change.

This was everything I needed. It wasn’t that I didn’t understand what to eat, but I needed someone to teach boundaries with food. The points system did just that. You can eat whatever you want, but write it down, track the points, and when you have used them all, you’re done eating.

By creating those boundaries, I learned to be present and mindful about what I was eating, how I was eating, when I was eating, and why I was eating. The way I ate before this was horrendous. I ate so much cheap fast food; a typical dinner order from McDonald’s was two hamburgers, french fries, and a large Coke.

Weight Watchers helped me feel hunger for the first time in my life, and learned to reconnect with my body. For me at 300 pounds, there was no connection to my body. If there had been, it would have been too painful, so I shut it off.

My diet now is vastly different. I am a vegetarian who loves salads, roasted vegetables, rice, beans, tofu, and coffee. I don’t deprive myself, but I also don’t want things I used to eat. I love that I can see immediately how food that nourishes my body gives me energy and improves my mood, and how food that isn’t so nourishing has the opposite effect.

Doing this helped me lost 65 pounds. I was also able to get pregnant. I struggled to stick with Weight Watchers as I was trying to eat enough for my baby. After giving birth, I struggled, but I was motivated by wanting to be a good example for my kids. This was the same as I had my second child.

After having two children, I was ready to try and hit my goal weight, but I was also plateauing in my weight loss.

Diet was essential, but I realized I had stalled because I wasn’t exercising. Running seemed like something healthy and fit people did, so I gave it a try in 2011—and it was a game-changer for my weight and for my life.

On my first runs, my goal was to simply run to some sort of landmark, walk for a few moments, and then run again. They were so hard, and I was so out of breath. I remember one run early on where something in my leg just felt like it snapped—I had to walk back home, and I cried the whole time because I thought that was the end of my running. After talking to a neighbor, he let me know the issue was likely my IT band and gave me some resources. A week of rest later and some new shoes, I began hitting my stride.

The big moment for me, the one that made me believe I was a runner, was my first 5K race. Before that race, I had never run three miles or completed a run without walking.

With my husband pushing our kids in a stroller and motivating me the entire way, I ended up running the whole 5K, even when my husband slowed to a walk. I crossed the finish line and wept. I wish there were words that could fully express what it felt like for me who had only ever seen herself as a fat girl who wasn’t really worth much to finish that race.

That moment flipped a switch for me and helped me to begin to see that the possibilities of my life were so much more than I had ever imagined.

[Discover how to run 10, 50, or even 100 pounds off with Run to Lose.]

In total, I’ve lost 125 pounds. I reached that milestone in 2011. Since I started, I’ve done marathons, becoming a RRCA Certified Running Coach, and started my own coaching business.

For me, I am so grateful for every single run because I know I may not always be able to do it, and I want to savor it for as long as I can. Running is just a joy for me.

To anyone who wants to make a similar change in their life, my advice is to take the chance on a life that you can’t even imagine. Running taught me to believe in myself, that I could change, that I could do hard things, and that I could run towards my fears instead of letting them rule my life and conquer them. It profoundly changed how I saw myself and how I see others. It doesn’t matter what you look like or the pace you run, what matters is that you got up and walked out the door and decided to make yourself and your health a priority.

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Taking care of your diet and lifestyle could go a long way in healthy diabetes management.

• Diabetics should eat at regular intervals
• Diabetics need to keep their calorie intake in check
• Diabetics should refrain from simple carbs

If we were to count the most common health conditions of the millennium, diabetes would perhaps be somewhere on the top of the charts. Diabetes mellitus is a metabolic disease that is characterised by blood sugar fluctuations. Afflicting over millions of people across the world, diabetes stands as one of the biggest threats for people both young and old as it has no known cure. It is believed that the condition cannot be reversed, but there are plenty of measures you can take to manage the condition and its symptoms. Taking care of your diet and lifestyle could go a long way in healthy diabetes management.

Many nutritionists vouch for including seasonal fruits and vegetables to one’s diet. Guava is one of our most favourite winter fruits that we can have in any form and anytime of the day, and guess no one is complaining because it is so healthy too. Guava is a treasure trove of antioxidants, vitamins and minerals. Moreover, it is a very good addition to a diabetes diet too. It is replete with good quality fibres and also has a very low Glycaemic Index of 15. In other words, eating guavas may not have a detrimental effect on your blood sugar levels, as they do not get digested too soon and enable gradual release of sugar into the bloodstream.

Including chunks of crunchy guava in your salad could not only enhance the flavour and texture of your salad but also make it a very healthy meal option, if you happen to be a diabetic. And why just stick to guava, there are plenty of diabetic-friendly foods around you that could do the trick.

(Also Read: Diabetes Diet: 5 Foods And Herbs That May Help Regulate Blood Sugar Levels)

This salad by celebrity chef Vikas Khanna comes with the goodness of guavas, paneer, moong dal sprouts, apples, tamarind pulp and black salt. There, we saw you slurping!

Almost all of these ingredients are high in fibre and in protein, both of which are crucial for diabetes management. The recipe also uses jaggery, which is said to be a healthy alternative of sugar. But if you are wary of using jaggery, you may as well skip it. In fact, if you happen to mix and match things, rule out some ingredients, add some of your own you can do so- it is your salad after all!

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Indian cuisine typically consists of two things- sabzi and roti. While sabzi can be a variety of dry sides or a rich gravy, which can be a balance of nutrition and flavour, but a roti is most often made with whole wheat flour or all-purpose flour when preparing naan, bhatura or pooris. These flours are packed with carbohydrates that might not go down too well with those who are suffering from diabetes – a condition where the blood sugar level keep rising due to body’s inability to produce enough insulin or due to its unresponsiveness to the insulin present in the body.

As diabetes cases are on a constant rise throughout the world, it has become imperative for each one of us to become more aware about the various ways of managing our sugar levels. Watching our diet surely tops the list! With no permanent cure for diabetes, one way to manage it is to tweak our meals to suit a diabetic-friendly menu and one can always start by rotis! One food that is a staple in Indian homes, rotis can easily be altered to suit a diet plan. One can make it by mixing different flours, or by adding ragi, buckwheat or oats is a great way to add more nutrition. As per our consultant nutritionist Rupali Datta, “Whole grain fibre slows down the release of glucose into the blood, ensuring a slow and steady supply of carbs and keeping up the energy levels and at the same time provides many beneficial vitamins and minerals.”

(Also Read: Diabetes And Covid-19: Expert Tips And Full-Day Diet Plan For Diabetics)

How To Make Oats Roti

Ingredients-

. Rolled oats: 1 cup

. Whole Wheat flour: 1 cup and extra for rolling

. Onion- 1/2 cup

. Coriander (chopped)- 1 tbsp

. Salt- 2 tsp

. Water and oil- as needed

Method:

1. Combine whole wheat flour and oats with coriander, onion and salt.

2. Knead a soft dough with help of water and oil.

3. Cover and keep aside for about 10 minutes.

4. Divide the dough into equal round balls, as needed

5. Heat a tava and cook each portion with half a teaspoon of oil after rolling and flattening the divided balls. Serve hot.

Try this wholesome oats roti at home and share your experience with us in the comments section below.

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You may have heard the saying, ‘If all you have is a hammer, everything looks like a nail’.  As a nutritionist I will admit that I am a bit of a hammer. If someone asks, ‘How do I get more energy?’ I will likely respond, ‘Eat clean and stay hydrated’. ‘What about having better brain function?’someone asks. ‘Watch those blood sugar highs and low’ might likely be my response.

But what about this COVID -19 epidemic, could nutrition play a role in its outcome? Would it make a difference if we were equally focussed on our diet and immune system as much as preventing contracting the virus with social distancing, hygiene, and masks?

Statistics

Thailand’s mortality rate from COVID-19 stands at one of the lowest in the world at 1.7% (global average was estimated at around 6%). However, among the deceased 41% had diabetes, 36% had high blood pressure, 18% had hyperlipidemia, and 14% had heart diseases.

When divided by age group, those who are over 70 had the highest mortality rate at 12.1%, followed by those aged 50-59 (4%) and 60-69 (3.7%), while the group with the lowest risk is 20-29 years old at 0.2%.

Among the deceased, 41% had diabetes, 36% had high blood pressure, 18% had hyperlipidemia, 14% had heart diseases. 

The CDC also recently released statistics that 94% of those who died had more than one underlying medical condition. When this figure is connected with the statistic that those people over 70 have the highest rates of mortality it stands out that health is a key player in COVID Mortality for those under 70 years of age.  

COVID-19 and metabolic syndrome

So I was thrilled to read a recent editorial from Dr Maryanne Demasi in the British Medical Journal titled; ‘COVID-19 and metabolic syndrome: could diet be the key?’

Dr Demasi starts by sharing the now-familiar statistics of the vast majority of people hospitalised and dying from COVID-19 as having pre-existing conditions including:

• Two-thirds of the people in the UK have fallen seriously are with COVID, who are overweight or obese. 
• 99% of deaths in Italy have been in patients with pre-existing conditions such as hypertension, diabetes and heart disease.

These conditions make up what is known as metabolic syndrome, and include high blood pressure, low good cholesterol, high blood sugar, high waist circumference.

Perhaps this may help to explain Thailand’s lower rate of mortality as Thailand has about half the Metabolic Syndrome cases of the US and UK – about 16% compared to the US and UK with over 32%.

What causes Metabolic Syndrome

Dr Demasi goes on to say metabolic syndrome is related to insulin resistance. The most significant factor that determines blood glucose levels is the consumption of carbohydrates, refined carbs, starches and simple sugars. 

She believes one of the problems facing people now is that people who are confined to nursing homes, hospitals and self-isolating are stockpiling non-perishable staple foods which are generally high carbohydrate like pasta, bread, rice and cereals and increasing their mortality risk.

Are you at risk of Metabolic Syndrome?

I highly recommend every year people doing an annual health check-up and getting your labs done. We are blessed when it comes to medical tourism in Phuket. With International Hospitals offering health checks along with many walk-in clinics. Here are some of the tests related to metabolic syndrome:

Fasting Blood Sugar, HBA1c (long term blood sugar), Full lipid (Cholesterol markers), Fasting Insulin along with getting your waist circumference measured (men should be under 90cm, women under 85cm) and blood pressure taken.

What do you do if these markers are high?

Naturally, talk to your doctor about solutions but here are 3 strategies to help using diet (regular exercise and good sleep naturally also help):

1. Reduce as much sugar as possible – so cut down or ideally eliminate the soft drinks, reduce adding sugar to meals or drinks and consuming confectionary.
2. Go lower Carb – especially lowering the refined grains like white bread, pasta, potatoes and rice. Try to replace these with more vegetables. As Doctor Demasi rightly says, even most diabetic associations now agree that restriction of dietary carbohydrates is a safe and effective way to achieve good balance between blood sugar and weight loss.
3. Try Intermittent Fasting (I.F.). I.F. is not for everyone (especially not for kids, pregnant women, and those with low blood sugar issues). But for those with metabolic syndrome not eating frequently and having longer gaps between meals has considerable research supporting its efficacy in blood sugar balance. The 5:2 diet is one style that recommends twice a week eating just 1 meal. Another strategy recommends eating only during an eight-hour window eg. 10am to 6pm and fasting the remainder. 

The key to long-term health success comes from firstly ownership of your health, so I highly recommend to get your labs done. If the results are not in your favour then make it very clear why health is important. Then comes the plan. Find the strategies that will work long term and become healthy habits. Finally, you need to make yourself accountable to follow through – maybe also share your goals with a friend, partner or coach and make those strategies become life-long habits. Good health to you!

Craig Burton (BSc, NASM, CISSN) is a practicing Clinical and Sports Nutritionist with over 20 years’ experience as a health practitioner. He holds an array of qualifications in nutrition, as well as in health, fitness, mental and lifestyle coaching. To find out more about Craig or contact him go to www.craigburtoncoaching.com

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When you are dieting to lose weight, you have to be extra careful while making food choices. You not only have to stay clear of sugar, unhealthy fats, carbs and sugary drinks but should also limit your alcohol consumption. Even in general, excess of alcohol consumption is not considered good for health. It can cause liver damage and lead to various health issues. But there is no harm in drinking in moderation once or twice in a week to lighten up your mood. You just have to be conscious about what kind of alcohol you are having and its quantity.

You need to cut down on excess calories from your drink. Instead of pouring soda, tonic water, or syrups, choose spirits. Also, rather than sipping beer or wine, go for a shot of whiskey, gin or rum. Having shots will give you a buzz faster than beer or rum. Moreover, a standard shot of whiskey, tequila, vodka, gin, or rum contains only 97 calories.

Gin: 142 calories per 44 ml serving

Martini: 124 calories per 65 ml serving

Vodka: 97 calories per 44 ml of serving

Never drink cocktails while on a diet. Cocktails often contain a high amount of added sugar, which can sabotage your weight loss goal. Mixing cranberry juice or coke to your drink increases the calories count.

Stay away from beer if you are on a mission to lose weight. It is not considered a weight-loss-friendly drink. One can of beer contains 103 calories. Also, beer is light and most people drink two-three cans of beer at one time.

Honestly, alcohol consumption is never considered good for health. If you want to stay healthy and fit, avoid alcohol consumption.

But if you want to drink then go for some healthier options, which contains less sugar. Also, try to drink in moderation.

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No-white diet, as the name suggests is the diet that eliminates foods with white flour, starch and sugar. These foods are highly processed, contain a high amount of starch, carbohydrates, have a high glycemic index and offer low nutritional value, all of which are not considered good for weight loss.

No-white diet is not exactly a diet but a strategy to lose weight easily and effectively. If you are someone who is confused between the rigid diets, you can follow this simplified approach to lose weight and improve your eating habits. Following this diet can also help stabilize your blood sugar levels.

hy should you avoid white foods?

Foods with white processed ingredients contain bad carbs and lack essential nutrients and fibre. These foods fail to keep you fuller for longer, which makes us consume excess calories. These foods are also not good for people with diabetes. Common examples of such foods are biscuits, cheese, sweets and aerated drinks.



What should you eat instead?

Choose healthy options like brown, oats or multigrain bread instead of white bread. Swap your white pasta with wheat or salmonella pasta. Choose whole grains over plain rice. Replace white sugar with stevia, honey, maple syrup or brown sugar.



How good is the no-white diet?

Judging the white foods based only on their colour is not a healthy idea. Some foods like milk, tofu and paneer are also white in colour but are full of nutrition and are a must have to lose weight and be healthy.



White foods one must eat

Cottage cheese, yoghurt, coconut, cauliflower, white chicken, all these foods are a great source of nutrition and make an integral part of a weight loss diet.
What you can do?

Choose your understanding while picking foods. You must know foods that are good or bad for you. Surely, foods with refined flour and sugar must be avoided but this doesn’t mean all the white foods are bad.

A balanced and healthy diet along with a regular workout routine is the best and sustainable way to lose weight.

The post What is no-white diet for weight loss? Does it really work? appeared first on MyMedicPlus.

High blood pressure, or hypertension, is a common condition. According to the Centers for Disease Control and Prevention, about one in three American adults have high blood pressure, and more than half don’t have it under control.

There are two types of hypertension — primary and secondary — and they each have different causes. Here’s what you need to know about the biggest risk factors.

What causes high blood pressure
High blood pressure, or hypertension, occurs when the force of the blood against your artery walls is too high, and can potentially lead to heart disease, heart attack, or stroke.

Primary hypertension tends to develop as you age and there is no one identifiable cause, says Sanjiv Patel, MD, a cardiologist with MemorialCare Heart & Vascular Institute at Orange Coast Medical Center.

Secondary hypertension, on the other hand, is caused by other factors, such as adrenal gland tumors or kidney problems, like renal artery stenosis — a condition that narrows arteries resulting in less blood flow to the kidneys.

Because secondary hypertension is the result of an underlying cause, it can be treated by addressing that cause, Patel says, while primary hypertension has no cure — but can be controlled with lifestyle changes or medication.

Lifestyle factors often cause primary hypertension, Patel says. Some of the biggest risk factors include:

• Smoking cigarettes. Smoking can cause your blood pressure to temporarily increase and damage your arteries, increasing your risk of heart disease. 
• Lack of exercise. Regular physical activity strengthens your heart, helping it pump blood more effectively. Less physical activity can contribute to a higher heart rate, putting more strain on your arteries and increasing blood pressure. 
• Obesity. Excess weight puts a strain on your circulatory system, and research shows it can contribute to hypertension. 
• Diet — particularly consuming too much sodium. Salt causes your body to retain fluid, which can increase blood pressure. The American Heart Association recommends consuming no more than 2,300 milligrams of sodium per day. 
• Stress. Stress can cause your blood pressure to temporarily spike, and can also contribute to other behaviors that increase blood pressure, like poor diet and tobacco use.

How to know if you have high blood pressure 

Hypertension can cause headaches, blurred vision and shortness of breath, but you may not experience many symptoms until the condition is very severe, Patel says. 

However, certain people have a higher risk of hypertension. For example, older people — especially over the age of 60 — are more likely to have high blood pressure because blood vessels gradually lose flexibility as we age.

Here are some other physical and hereditary risk factors: 

• Family history. If you have a close family member who has high blood pressure before the age of 60, you are two times more likely to develop it. This doesn’t necessarily mean you will have high blood pressure, but it does increase your chances, particularly if combined with other risk factors like lack of physical activity and a poor diet, Patel says.  
• Gender. Men younger than 65 years old have consistently higher levels of hypertension when compared with women of the same age group, according to several studies. Research has also shown that even in their twenties, 27% of men had high blood pressure, while only 12% of women did.

Regular blood pressure checks at your doctor’s office or at home with a home blood pressure monitor can be crucial to identifying hypertension. If you think you’re at risk of hypertension based on these factors, you should contact your doctor to discuss treatment options.

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Arecent survey of registered dietitians named the low-carbohydrate keto diet yet again as the most popular diet in the US. Powering this diet is fat, and loads of it — up to a hefty 90 per cent of one’s daily calories.

Its fans feed social media with before and after photos, crediting the diet for life-altering weight loss or other effects. They swirl butter into their coffee, load up on cheese and eat lonely burgers without its bestie, the bun.

The diet is hailed for dropping pounds, burning more calories, reducing hunger, managing diabetes, treating drug resistant epilepsy, improving blood pressure and cholesterol, as well as triglycerides, the major storage form of fat in the body. People have reported improved concentration, too.

What is a keto diet?

A “typical” ketogenic diet consists of at least 70 per cent of calories derived from fat, less than 10 per cent from carbs and less than 20 per cent from protein. That can mean chowing down on a lot of cheese, butter, eggs, nuts, salmon, bacon, olive oil, and non-starchy vegetables such as broccoli, cauliflower, greens and spinach. The keto diet is vastly different from the USDA dietary recommendations of 45 to 65 per cent of total calories to be from carbohydrates, 20 to 35 per cent from fat, and 10 to 35 per cent from protein.

The goal of the ketogenic diet is to enter a state of ketosis through fat metabolism. In a ketogenic state, the body uses primarily fat for energy instead of carbohydrates; with low levels of carbohydrate, fats can be converted into ketones to fuel the body.

For ketosis, a typical adult must consume less than 20 to 50 grams of net carbohydrates — total carbs minus fibre — each day. Crossing that threshold is easy: a thick slice of bread adds 21 carbohydrates, a medium apple 25, and a cup of milk 12. It’s not just bread and soda that are on the outs but high sugar fruit and starchy veggies like potatoes, as well as too much protein.

There are many ways to interpret the keto diet. Some people eat a salad with chicken, dressed in olive oil, while others feast on bacon washed down by diet soda, the kind of diet known as “dirty keto”. That’s eating anything, including processed foods, as long as your carbs are low enough and your fat high enough to achieve ketosis. The best diet is one that works for you, but if you want to try this, avoid trans fats such as margarine and limit saturated fat by consuming lean cuts of beef, skinless chicken breast and fatty fish like salmon. Reach for foods high in unsaturated fats such as avocado, nuts, seeds and olive oil.

Christopher Gardner, the lead author and a professor of medicine and nutrition scientist at Stanford Prevention Research Center, US, also says he sees one common misconception about keto: eating too much protein. Most amino acids in protein foods can be converted into glucose in the body, undermining efforts to keep carb intake low. “It drives me nuts that people don’t get it,” he said when he sees people eat, for instance, steak after steak.

Can I lose weight on it?

For the first two to six months, there’s evidence that a very low carbohydrate diet can help you lose more weight than the standard high carbohydrate, low fat diet, according to a new literature review of low-carb diets by the National Lipid Association.

“By 12 months, that advantage is essentially gone,” said Carol F. Kirkpatrick, director of US’s Idaho State University’s Wellness Center, and lead author of the new literature review. She said keto is best used to kick start a diet, before transitioning to a carb intake that you can adhere to for the longer term.

How long to see results?

For some, it’s the promised land of diets. Instead of cringing through carrot sticks, they can fill up on chorizo with scrambled eggs. Indeed, some evidence suggests that people feel less hungry while in ketosis, and have fewer cravings.

“That’s why it’s become so popular for the general population,” said Dr Mackenzie C. Cervenka, medical director of Johns Hopkins Hospital’s Adult Epilepsy Diet Center in the US. “Because once you are in ketosis, it’s easy to follow.” Usually, it takes between one to four days to enter the state, doctors say, but it depends on many factors like activity level: a runner, for example, may sprint there faster than a couch potato.

The keto diet appears to deliver fast results: The first pounds seem to slip off. That can be seductive but it’s likely water weight. Then, dietitians say, it’s back to energy in minus energy out. You can gain weight on any diet if you’re consuming 5,000 calories a day, according to Whitney Linsenmeyer, director of Saint Louis University’s Didactic Program in Dietetics.

“It’s not like it is going to magically alter your metabolism to where calories don’t matter,” she said. And when resuming the carbs, that water weight returns.

Does it help with diabetes?

Yes. “Carbohydrate is the biggest driver of blood sugar,” said Dr William Yancy, director of the Duke Diet and Fitness Center, who sees a lot of promise in the diet helping those with diabetes.

A new randomised clinical trial enrolled 263 adults with type 2 diabetes into group medical visits, with half receiving medication adjustment for better blood sugar control, and the others undergoing weight management counselling using a low carb diet. (All participants of the study had a BMI that fell within the range of overweight or obese.)

Both groups experienced lowered average blood sugar levels at the end of 48 weeks, according to findings in the Journal of the American Medical Association Internal Medicine. However, the weight management group on the low carb diet slimmed down more, required less medication and had fewer problematic low blood sugar episodes.

For those with type 2 diabetes, a low carb diet seems to improve average blood sugar levels better in the first year than the high carbohydrate, low fat diet. After that time, the review by the US National Lipid Association found that difference almost disappears — but with a very important benefit: the low carb participants were able to use less medication. “People like that because they don’t like to be on diabetes medicines,” Dr Yancy said.

Are there side effects?

At first some can experience some stomach issues and GI distress. “Ninety percent of calories from fat is probably going to be a shock to the system,” said Linsenmeyer.

It’s crucial, doctors say, to consult with a dietitian or physician, have cholesterol levels checked, and replenish the fluids and sodium lost by increased urination and the severe restriction of carbohydrates. If not, within two to four days of beginning the diet, that depletion may bring on “keto flu” — dizziness, poor sleep and fatigue.

“Carbohydrates have a lot of nutrients that can help us maintain our body function,” said Carla Prado, director of the University of Alberta’s Human Nutrition Research Unit, US. Some people experience “keto breath”, a halitosis likely caused by the production of acetone, one of the ketone bodies.

Possible side effects for patients with epilepsy starting the diet include constipation, vomiting, fatigue, hypoglycemia, worsening reflux and increased frequency of seizures. The US National Lipid Association review urges patients with lipid disorders (high cholesterol or triglycerides), a history of atherosclerotic cardiovascular disease (such as a heart attack or stroke), heart failure and kidney and liver disease to take caution if considering the diet. People on blood thinners should take extra care.

Whichever eating plan one chooses for 2020, certain recommendations are nearly universal: cut down on refined carbs and ultra-processed foods, and consume more whole foods, particularly non-starchy vegetables, such as broccoli, asparagus, and spinach.

“The ‘optimal diet’ lies somewhere between what has been proposed historically — the high carbohydrate, low fat diet — and the ketogenic diet,” said Dr Cervenka.

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Liposuction is no substitute for a healthy diet or regular exercise, insists Dr. Maher Alahdab, a leading double-certified plastic surgeon, during an exclusive Facebook live interview with the Gulf Today team in Dubai.

Dr. Maher, who consults at the Canadian Medical Center in Dubai, went on to shed some light on how liposuction would be prescribed only for people around the ideal weight with inappropriate body fat and not for extremely obese individuals.

Botox and fillers amongst youngsters are a growing demand, says the doctor, as he explained the importance of making sure the patient passes the health and safety tests before going ahead with any surgery.

‘Fillers are dangerous if not done carefully, the only safest way to get the nose fixed is to get Rhinoplasty done by an experienced surgeon’, he insists.

Dr. Maher also advises patients to quit smoking and use a sun block when they step out to avoid wrinkles and save the skin from ageing faster.

Other than causing health damages, the doctor says, smoking reduces the healing process by making it a lot slower.

Dr. Maher tells us about how recovering takes time after such surgeries and one should be patient and take good care of themselves through the process.

Other than mastering various types of plastic surgeries, Dr. Maher is also renowned for the ‘Hollywood look’ surgery, which he says is to focus on the high-cheekbones and broader jaw lines.

Inspired by Hollywood stars like Angelina Jolie and Brad Pitt, Dr. Maher is known to make his patients start looking like they just walked out from Hollywood.

Dr. Maher ended the session by telling us how he makes sure he customizes every procedure depending on the likes and dislikes of the patient.

He says ‘no two people are alike’ and we absolutely agree.

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The word ‘diet’ comes from the Greek word diata, which means ‘way of life’.

But today, when we use the word diet, we think of eating less or eating selectively, very often to lose weight.

What’s interesting about diets is that they come and go. The Atkins diet, Dukan diet, raw food diet and the alkaline diet have something in common.

They were all immensely popular in their time, but none stood the test of time. At best, some of them have been around for six or seven years, but none have been seen as viable ways to lose weight.

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They claim that ditching carbs has helped them to target stubborn areas of fat without having to cut out lots of calories.

However, dietitian Robbie Clark has revealed that going keto could actually make you gain weight – if you’re not following the right steps.

And he says that many dieters make some big mistakes which mean their body doesn’t get into a state of “ketosis” and “burn fat for energy instead of glucose”.

Here, Robbie explains common mistakes people make on a keto diet that could be making you fatter…and how to avoid them.

1. Dramatically cutting carbs

Robbie says one of the most common mistakes he finds in terms of clinical practice is that people are reducing their carbohydrate intake “cold turkey.”

“They’ve gone from a diet that is probably consumed moderate or high amounts of carbs to an extremely low amount, and this is a drastic change for the body,” he told.

“This is when they’re at risk of the keto flu.

“The keto flu is the body adapting to the whole process in a large depletion in glucose.

“And the symptoms can include nausea, headaches, fatigue, insomnia, constipation and reduced exercise tolerance.”

Robbie recommends tapering down carb intake instead of reducing the level at an extreme rate.

2. Not drinking enough water

An important thing to do on a keto diet is to keep drinking enough water.

The drastic decrease in carbs can cause shifts in fluids and electrolyte balance.

“The body is washed-out of a lot of fluid especially when losing fat mass as well,” Robbie says.

“The body flushes out the ketones in the urine which also depletes not just water but sodium, an important electrolyte, from the body.”

According to Robbie, this is something that needs to be replaced.

3. Eating the right veg

Vegetables have carbohydrates and for a lot of people, this means watching how much is actually consumed.

If you’re not careful of the types of carbs on the keto diet, the affect is that people won’t stay in that ketosis state.

Robbie says: “On the other hand, the ketogenic diet is a ‘low carbohydrate diet’ and not a ‘no carbohydrate diet’.

The post WEIGHT A MINUTE Weight loss: The 4 keto diet mistakes that could be making you fatter – and how to avoid them appeared first on MyMedicPlus.

A higher consumption of phytoestrogens — plant-derived estrogens found in soy and other foods that are similar to the female hormone estrogen — is associated with a reduced risk of endometriosis, an Iranian case-control study suggests.

However, due to the important role of hormones on endometriosis development and progression, these results need to be confirmed in future studies.

The study, titled “Dietary Phytoestrogen Intake and The Risk of Endometriosis in Iranian Women: A Case-Control Study,” was published in the International Journal of Fertility & Sterility.

Phytoestrogens are naturally-occurring plant compounds that share a similar chemical structure and function to the estrogens found in the human body. Foods rich in phytoestrogens include soy, fruits, vegetables, spinach, sprouts, beans, cabbages, and grains.

The effect of diet on hormonal activity, inflammatory markers, and the immune system means that the food choices women make might play a key role in the development of endometriosis. Further, endometriosis has been shown to be related to prolonged exposure to the hormone estrogen in the absence of progesterone.

The main classes of phytoestrogens include isoflavones, coumestans, lignans, and flavonoids. Isoflavones, produced almost exclusively by the members of the bean family, are found in soy. Coumestans may have anticancer effects, while lignans have antitumor and antioxidant effects in mammals. Flavonoids, which also have antioxidant effects, are plant pigments that help give fruits and vegetables their color.

In women with endometriosis, phytoestrogens have an anti-estrogenic effect, meaning they can counter the activity of estrogen. Lignan and isoflavones can be converted in the gut into hormone-like structures.

By binding to estrogen receptors, phytoestrogens can stimulate the production of sex hormone-binding globulin, reducing the ability of the natural free estrogen to interact with estrogen receptors. Further, phytoestrogens can reduce inflammation through many mechanisms, including decreasing the production of inflammatory molecules.

In this study, the researchers assessed the link between phytoestrogen intake and endometriosis risk. The team studied 78 women with endometriosis and 78 with a normal pelvis (control group), all infertile, recruited at the Arash Hospital, in Tehran, Iran. The two groups were matched for multiple parameters, including age, body mass index (BMI), education, marital status, occupation, and income.

The participants’ diets were recorded using a 147-item validated food frequency questionnaire, between May 2016 and February 2017. The type of phytoestrogen in each dietary item was then analyzed using data from the U.S. Department of Agriculture.

The results showed that a higher intake of phytoestrogens was associated with a reduced risk of endometriosis. A greater intake of total isoflavones — specifically the sub-groups formononetin and glycitein — was associated with a decreased endometriosis risk, as was an increased intake of coumestrol. Similar results were found with a higher intake of lignan, specifically the sub-groups secoisolariciresinol, lariciresinol, and matairesinol.

Among food groups, only isoflavin, lignan, coumestrol, and phytoestrogen in dairy products, and coumestral in fruits were related to a reduced endometriosis risk.

“The phytoestrogen content in diet is dependent on environmental and genetic factors for example variety, harvest, food processing, cooking and growth locations,” the researchers noted. “Up to now, Iranian dietary phytoestrogen has not been measured.”

The researchers said that the results, overall, suggest that the impact of phytoestrogens on the level of hormones, and immune and inflammatory markers, is likely to “play an important role in the control and prevention of many diseases.”

“Due to the inflammatory nature of endometriosis and the effect of hormones on the progression of the disease, the role of phytoestrogens consumption in the progression and regression of the disease should be assessed in future works,” they concluded.

The post Diet Rich in Phytoestrogens, Found in Plants, May Reduce Risk of Endometriosis, Iranian Study Suggests appeared first on MyMedicPlus.