Lifestyle, Uncategorized

Just 2 Weeks On The Couch Starts To Damage Your Body

Just 2 Weeks On The Couch Starts To Damage Your Body

News Picture: Just 2 Weeks on the Couch Starts to Damage Your Body

A new study proves that the old adage “use it or lose it” is definitely true when it comes to fitness.

After just two weeks of sedentary behavior, formerly fit people had:

  • A decline in heart and lung health
  • Increased waist circumference
  • Greater body fat and liver fat
  • Higher levels of insulin resistance

“The study showed that two weeks of reduced physical activity — from approximately 10,000 steps per day down to 1,500 per day — caused changes in health markers that are associated with type 2 diabetes and cardiovascular disease,” said study author Kelly Bowden Davies. She’s a lecturer at Newcastle University and the University of Liverpool in the United Kingdom.

But the good news from the study is that the body seems to quickly bounce back once you start moving again.

“It’s important to note that when people resumed their normal activity levels after this period, the negative health changes were reversed,” she said.

The researchers recruited 28 healthy, regularly active adults. Eighteen were women. The average age of the study volunteers was 32. Their average body mass index (BMI) — a rough measure of body fat based on height and weight measurements — was just over 24. A BMI under 24.9 is considered normal weight.

The study volunteers had been quite active, normally clocking about 10,000 steps daily. Bowden Davies said most of this was just from daily activity, rather than structured exercise. She said they usually participate in no more than two hours of structured exercise weekly.

The researchers asked the volunteers to cut their activity drastically. They dropped an average of just over 100 minutes a day, the researchers said.

After two weeks of couch potato life, the study volunteers underwent a battery of testing. These results were compared to findings measured when the study started.

Bowden Davies said cardiorespiratory fitness levels dropped by 4% in just two weeks.

Waist circumference rose by nearly one-third of an inch. Liver fat increased by 0.2%. Total body fat went up by 0.5%. Insulin resistance increased and triglyceride (a type of blood fat) levels went up slightly.

Fourteen days after resuming activity, these measures all bounced back, the investigators found.

“Even subtle increases in activity can have a positive effect on health. Moving more and breaking up sedentary activity is encouraged,” Bowden Davies added.

Dr. John Osborne, an American Heart Association spokesman, said this was a very interesting, and somewhat surprising, study. The findings validate advice he gives his patients. “If you can be a shark or a turtle, be a shark — always moving. This study showed you can lose the benefits of exercise very quickly, but the good news is that when they became sharks again, all the benefits came right back.”

Another expert who reviewed the study, Dr. Edmund Giegerich, chief of endocrinology and vice chairman of medicine at NewYork-Presbyterian Brooklyn Methodist Hospital in New York City, was also somewhat surprised by the magnitude of changes that happened in just two weeks.

Giegerich said the study confirms how important it is to stay active.

“Going from being sedentary to more active can help a great deal in preventing the onset of type 2 diabetes. Just try to be more active. You’ll feel better, and if you’re trying to lose weight, it can help a little. You don’t have to run a marathon. Walking is fine. Just get up and get moving,” he advised.

Both experts pointed out that the study was small, and in a larger group, the findings might be different. The study was also only done for a short period of time.

Bowden Davies, Osborne and Giegerich all suspect that if people who are at a lower fitness level stop almost all of their activity that the results might even be worse.

The study was presented Wednesday at the European Association for the Study of Diabetes meeting, in Barcelona. Findings presented at meetings are typically viewed as preliminary until they’re published in a peer-reviewed journal.

 

Remember, We are In This Together

Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

 

Diets and Weight Loss, Foods, Health and Disease, Uncategorized

3 Hormones That Interfere With Your Weight Loss

Health and WEllness Associates

EHS – Telehealth

 

3 Hormones That Interfere With Your Weight Loss

3hormones

 

Can you relate to any of the following?

  • I follow all the rules, but I still can’t lose the weight.
  • I’m just getting old and my metabolism is slow.
  • It’s genetic. There’s nothing I can do.
  • Maybe I need to accept that I’m fat, and give up my skinny clothes.
  • Nutrition strategies that work for others don’t seem to apply to me.
  • I lose five pounds, and then I regain seven!

I hear these comments frequently from my patients and online community, and most of them don’t know an important secret: the reason for weight loss resistance is that our hormones are out of whack. When it comes to women and weight, hormones can make losing weight very challenging (if not impossible!) when they are out of balance.

Here are the top three hormones that are the most likely culprits when it comes to your difficulty with weight loss, and how you can begin to reset them.

1. Estrogen

Estrogen is the female hormone that gives women breasts and hips, and it keeps joints lubricated. Men have it too, but at far lower levels. But both men and women are at risk of estrogen overload, which is having too much estrogen in the body.

Here’s one action you can take today to lower your estrogen levels and help you lose weight: Eat a pound of vegetables per day. The fiber from the vegetables will help excrete estrogen so it doesn’t keep circulating in your body like bad karma.

Aim for 35 to 45 grams of fiber per day for women, and 40 to 50 grams per day for men, but slowly increase your fiber intake in 5-gram increments each day to get to the goal without gas or bloating.

2. Insulin

One in two Americans have some degree of diabesity, which is diabetes plus obesity. When you’re overweight or skinny fat (normal weight but you have too much fat mass), insulin becomes imbalanced and your cells become numb to the hormone. As a result, you experience blood sugar highs and lows, and you store fat because your glucose regulator is broken.
There are many ways to reset your insulin, but a personal favorite is to drink filtered water with apple cider vinegar. A recent study found that consuming two tablespoons of apple cider vinegar before a high carb meal significantly reduces blood glucose levels in people with insulin resistance1. In fact, apple cider vinegar might work as well as prescription drugs at fixing your blood sugar regulation2.

3. Cortisol

You make cortisol in response to stress, but most of us run around stressed all the time. All those stress hormones wreak havoc over time, and make you store fat — especially in your belly. High cortisol is also linked to depression, food addiction, and sugar cravings. What’s the net result? You get fat.

To reset your cortisol, you need to hit the pause button on your caffeine intake. Slowly wean off caffeine over three days, and notice how your sleep and stress levels improve! There are many more targeted suggestions in my new book, but kick the caffeine first.

My mission is to help people who struggle with weight issues from hormone imbalance. Understanding that permanent weight loss occurs as a result of hormone balance has helped so many of my patients and online community finally get their weight under control and break through weight loss resistance.

When you follow the right program, guided by a trusted mentor and armed with the best knowledge, it’s possible to lose the weight that’s burdened you for so long — and keep it off forever.

Health and Wellness Associates

healthwellnessassociates@gmail.com