Get More Sleep to Prevent Overeating

WLA_metmuseum_Bronze_statue_of_Eros_sleeping_7

“WLA metmuseum Bronze statue of Eros sleeping 7” by Wikipedia Loves Art participant “shooting_brooklyn”

A new study published in the journal Sleep has found that sleep deprivation directly causes hedonistic eating. Not getting enough sleep has the same effect on food consumption as marijuana.

Why Get More Sleep

  1. Helps to Regulate Diet
    • Direct Correlation Between Lack of Sleep and Overeating
    • Lack of Sleep Produces Endocannabinoids
      •  Active Chemical in Marijuana
  2. Improves Overall Health
    • Healthy Sleep Regulates Immune System
    • Stable Sleep Times Improve Brain Function
  3. Reduces Overall Mortality

How to Get More Sleep

  1. Stick to a Schedule
    • You Sleep Better With Set Hours
  2. Turn Off Artifical Light Sources One Hour Before Bed
    • Computers
    • Cell Phones
    • Tablets
    • Bright White House Lights
    • Fluorescent Bulbs

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Combine Meditation and Exercise to Beat Depression

Brooklyn_Museum_-_Man_Meditating_in_a_Garden_Setting

By Anonymous (India) – Online Collection of Brooklyn Museum; Photo: Brooklyn Museum, 2010

A new study published by Translational Psychology has determined that a twice-weekly routine of exercise and focused meditation can reduce depression by as much as 40%.

Why Combine Meditation and Exercise

  1. Combination Can Reduce Depression
    • Study Found 40% Reduction
    • Focuses the Mind
  2. They Work Better Together
    • Individually Fight Depression
      • Combination Enhances Results
  3. Depression is Debilitating
    • Effects 1 in 5 Americans
    • Sufferers Obsess Over Past and Future
      • Teaches Sufferers to Accept the Present

How to Combine Meditation and Exercise

  1. Engage in Both At Least Twice a Week
    • More is Always Better
  2. Meditation First;  Aerobic Exercise Second
    • 30 Minutes of Each Activity
  3. Focus on Breathing
    • During Both Activities, Try and Forget the Past and Future
      • Breathing Focuses You on the Now

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Men: Exercise to Prevent Fall Injuries in Older Age

Rt_NOF

By Heather – self-made, Public Domain

A new study published by The BMJ has found that men who exercise into old age are not only less likely to fall, but also less likely to sustain serious injuries when they do fall.

Why Exercise into Old Age

  1. Prevents Fall Injury Risk in Men
    • Reduces injury by 38%
      • 52% Reduction in Fall Related Fractures
      • 59% Reduction in Fall Related Hospitalization
  2. Reduces Overall Mortality
    • Reduces Cardiovascular Mortality
    • Reduces Obesity Related Mortality
  3. Reduces Mental Decline
    • Light Resistance Training
    • Cardiovascular Exercise

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Pay Careful Attention to Diet and Activity While on Vacation to Prevent “Creeping Obesity”

Joss_Bay,_Broadstairs,_England_-_Aug_2008

By Diliff – Own work, CC BY-SA 3.0

A new study published in Physiology & Behavior has found that Americans gain an average of 1 pound per vacation, with 1-2 pounds gained per year.  Creeping obesity is a major new concern, as slow, steady increases in weight might not be noticed, but have negative implications once stacked up later in life.

Why Pay Careful Attention to Diet While Vacationing

  1. Americans Gain An Average of One Pound Per Vacation
    • 50% of of Average Weight Gained Per Year
      • In a One to Two Week Period
  2. Creeping Obesity Can Kill
    • You Won’t Notice a One or Two Pound Weight Gain
      • You Will Notice a Twenty to Forty Pound Weight Gain in Twenty Years
    • Most Obesity Complications Occur Later in Life Anyway
  3. People Don’t Count Vacations
    • Behave as if Vacations Are an Allowable Time of Excess
    • This Thinking Has Serious Ramifications
      • Can Lead to Huge Long-Term Weight Gain

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Older Individuals Consume Moderate Amounts of Seafood in Order to Prevent Alzheimer’s

Cage-reared-fish

By Billbeee at English Wikipedia, CC BY-SA 3.0

A new study published by The Journal of the American Medical Association has found that eating a moderate quantity of fish in older age is linked with decrease in the likelihood of developing Alzheimers.  The study concludes this despite the growing concern of mercury levels in people who consume more seafood.

Why Eat More Seafood

  1. Decreases Risk of Dementia in the Elderly
    • Staves Off and Lessens the Impact of Dementia
  2. Reduces Risk of Alzheimer’s 
    • In Those Whose Genes Raise Risk
    • Effect of Higher Mercury Levels Had No Impact
  3. Contains High Quantities of Omega-3 Fatty Acids
    • Highly Important Nutrient That Can:
      • Reduce Coronary Heart Disease Risk
      • Lower LDL Cholesterol
      • Stave Off Depression
  4. Excellent Source of Protein
    • Leaner and Healthier Than Meat

How to Help Prevent Alzheimer’s and Dementia

  1. Eat Two or More Servings of Seafood Per Week
    • Thought to Be the Result of Omega-3 Fatty Acids
      • Omega-3 Supplement Consumption NOT Linked to Decreased Risk
  2. Consume Fermented Dairy Products
    • Cheese
    • Yogurt
    • Kefir
  3. Follow the MIND Diet
    • Easy to Follow
    • Significant Decrease in Risk

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Women: Eat More Fiber to Reduce Risk of Breast Cancer

Soybeanvarieties

By Scott Bauer – USDA Image Number K5267-7, Public Domain

A new study published in the journal Pediatrics has found that higher fiber intake among women is linked to a reduction in risk of breast cancer.  The study tracked over 90,000 premenopausal women through menopause.

Why Eat More Fiber

  1. Reduces Risk of Breast Cancer
    • Intake in Adolescence and Early Adulthood Particularly Important
    • Reduction Significant Across All Ages and Races
  2. Increases Gut Microbiota Health
    • Reduction in Risk of Colorectal Cancers
    • Reduction of Colitis Incidence
  3. Helps You Sleep Better
    • Eaten Just Before Bed
      • More Restful and Longer Sleep

How to Eat More Fiber

  1. Eat Whole Grain Foods
    • High in Fibers
      • AKA Digestion Resistant Carbohydrates
    • Non-Whole Grains Convert Directly into Sugar
  2. Cut Sugar Incrementally
    • Start With One Type of Sugar a Time
      • e.g. Sugary Drinks, Sugar Added to Coffee, Sugary Cereals
    • Eliminate Bit by Bit
  3. Avoid Processed Foods
    • Contain High Levels of Saturated Fats and Sugars
      • Contain Sugars Even if Food isn’t Sweet

 

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Engage in Short Static Stretching Before Exercise to Prevent Muscle Injury

Siberian_Tiger_by_Malene_Th
By I, Malene

A new study, published by The Journal Applied Physiology, Nutrition and Metabolism, reviewing of over 200 previous studies on stretching, has concluded that brief static stretching prior to engaging in exercise that involve “leaping, sprinting and forceful, potentially muscle-ripping movements” can prevent muscle injury.  This study comes after years of debate over the efficacy of pre-exercise stretching, and concludes that the negative effects associated with the practice come from lab-controlled over-stretching.

Why Stretch Before a Work-Out

  1. Prevents Muscle Strain Injuries
    • In High Intensity Sports, Such As
      • Basketball
      • Soccer
      • Ultimate Frisbee
      • Tennis
    • Not Necessary for Low Muscle Impact Activities
      • Running
      • Cycling

How to Stretch Prior To a Workout

  1. Consult an Expert
    • Make Sure You are Stretching Correctly for Your Sport
      • Over-Stretching or Improper Stretching Still Detrimental
  2. Make it Brief (~30 Seconds)
    • DO NOT Stretch a Muscle for More Than 60 Seconds
      • Keep it Around 30 Seconds For Best Results
      • 60 Seconds or More of Stretching Can Lessen Muscle Strength
  3. Follow Stretching With Other Warm-Ups
    • Light Jogging
    • Calisthenics
    • Light Warm-Ups Will Counter-Act Any Possible Negative Effects

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Clean a Little Less Thoroughly to Improve Gut Microbiota

Dust-storm-Texas-1935

“Dust-storm-Texas-1935”. Licensed under Public Domain via Commons

A study published by Environmental Microbiology has found that an increase in soil, house dust, and decaying plants leads to greater diversity in gut bacteria.  Over sanitation of indoor spaces can lead to a decline in the health of one’s gut bacteria.

Why Clean Less Thoroughly

  1. Too Much Cleaning is Bad
    • Dust and Other Non-Infectious Household Dirtiness Help the Gut
    • Allow a Greater Diversity of Gut Bacteria
  2. Can Decrease Immune Response
    • Exposure (Especially Early Exposure) to Pathogens is Necessary
      • Lack of Exposure Can Prevent Development of and Weaken the Immune System
    • Hygiene Hypothesis
      • States That We Need Dirt and Bacteria to Properly Develop
        • We Evolved Alongside Dirtiness
  3. Increases Allergy Risk
    • Body More Likely to Have an Immune Response When Not Exposed
  4. Excessive Skin Washing Harms Skin Biome
    • Specifically Use of Anti-Bacterial Soaps
      • Kills More Than Just Bad Bacteria

How to Let the Dirt In

  1. Don’t Clean Obsessively
    • Dusting and Vacuuming notConstantly Necessary
    • Soil and Plant Matter in House is Positive
  2. Don’t Use Bleaching Cleaners
    • Bad for the Environment
    • Kills Far More than Necessary
  3. Don’t Over-Wash Hands
    • And Avoid Anti-Bacterial Soap

Resources

 

Consume Coffee, Tea, or Other Caffeine Sources to Prevent Depression

A_small_cup_of_coffee

“A small cup of coffee” by Julius Schorzman – Own work. Licensed under CC BY-SA 2.0 via Commons

A new study published in Molecular Nutrition and Food Research has found a link between the consumption of coffee and a reduced incidence of depression.

Why Consume Coffee

  1. Lowers Risk of Depression
    • Those Who Don’t Consume Caffeine Have Higher Rates of Depression
  2. Increases Resilience to Exercise
    • Lowers Perceived Exertion
      • Allows for More Regular Exercise
    • YMMT’s Report

How to Consume More Coffee

  1. Drink About 4 Cups A Day
    • About 400 mL
    • Any More is Unhealthy
  2. Unsweetened is Better
    • Steer Away from Sugar
    • Low Quantities of Cream
  3. Tea and Other Sources of Caffeine Also Help
    • Though to Lesser Degrees

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Expose Children to Dogs As Early As Possible to Prevent Asthma

Siberian_Husky_pho

“Siberian Husky pho” by I, Perhols. Licensed under CC BY 2.5 via Commons

A new Swedish study has confirmed recent hypotheses that exposure to dogs in early age protects against the future development of asthma.  Similar to children growing up on a farm, there is a protective quality to canine exposure in preventing asthma, however the mechanisms are unknown.

Why Expose Children to Dogs

  1. Prevents Asthma
    • 15% Risk Reduction
    • Similar to Farm Exposure
  2. Known to Aid Children With Social Disorders
    • Can Enrich Lives
    • Aid in Social and Linguistic Development

How to Expose Children to Dogs

  1. Simply Get a Pet Dog
    • If You Don’t Already Have One, Buy One
    • Certain Breeds are Known to Be Better With Children
      • Research to See Which is Best For You
  2. Allergic?  Find a Friend
    • Constant Interaction Not Necessary
    • Set up Play Dates With Friends’ Dogs
      • Make Sure Dogs are Child Friendly
  3. Be Responsible
    • Even a Nip Can End a Dogs Life
    • Remember: The Dog Doesn’t Know Any Better
      • Monitor Dog-Child Interactions Constantly
      • Be Proactive in Making Sure the Dog is Calm and Good With Children
      • Teach Your Child Not to Hit the Dog or Grab it From Behind

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Regulate Daily Energy Intake Per Meal to Prevent Diabetes and Heart Disease

American_breakfast_(187066827)

“American breakfast (187066827)” by Jessica from Hove, United Kingdom – American breakfast. Licensed under CC BY 2.0 via Commons

A new study published by The British Journal of Nutrition reports that irregular consumption of energy at various meals throughout the day leads to an increased risk of diabetes and heart disease years later.

Why Regulate Eating Patterns

  1. Prevents Cardiovascular Disease
  2. Prevents Diabetes
  3. Reduces Risk of Obesity
    • Body Forms a Rhythm or Digestion
      • Irregular Intake Disrupts this

How to Regulate Eating Patterns

  1. Eat Similar Foods For Each Meal Daily
    • Choose A Poison
      • Try and Eat it for Each Meal As Many Days As Possible
  2. If You Like Variety
    • Make Sure Each Meal Has a Similar Caloric Content as the Day Before
  3. Study Found Breakfast and Lunch to Be Most Important
    • Eat Steady, Calorically Similar Meals for Both
      • Add Variety for Dinner

Resources

Follow the MIND Diet to Prevent Alzheimers and Care for the Brain

Chimp_Brain_in_a_jar

“Chimp Brain in a jar” by Gaetan Lee . Tilt corrected by Kaldari. – originally posted to Flickr as Chimp Brain in a jar. Licensed under CC BY 2.0 via Commons

A study released in September of 2015 in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association found that adhering to the hybrid “MIND Diet” (Mediterranean-DASH Intervention for Neurodegenerative Delay) significantly reduces the risk of Dementia and Alzheimer’s in adherence by naturally supplying the brain with specific nutrients while denying the brain of foods linked to cognitive decline.

Why Follow the MIND Diet

  1. Hybrid of Two Health Oriented, Tested Diets
    • Mediterranean Diet
      • Aimed at Eating the Healthiest Foods Possible
      • Already Found to Improve Cognitive Function
    • DASH
      • Dietary Approaches to Stop Hypertension
      • Specifically Aimed at Stopping Cardiovascular Diseases
        • Aids in Healthy Blood Flow to the Brain
  2. Easy to Follow
  3. Greatly Reduces Cognitive Deline
    • Prevents Both Alzheimer’s and Dementia
    • Generally Good for Brain Function

How to Follow the MIND Diet

  1. At Least Once a Day Eat:
    • 3 Servings of Whole Grain
    • One Leafy Green Vegetable or Other Non-Starchy Vegetable
    • A Glass of Wine
    • Snack on Nuts or Legumes
    • Cook With Olive Oil
  2. During the Week Include:
    • Beans Every Other Day
    • Poultry and Berries Twice a Week
    • Fish Once a Week
  3. Limit Intake to 3 Times a Week or Less of:
    • Red Meat (Eliminate if Possible)
    • Butter (Tablespoon per Day)
    • Pastries and Sweets
    • Cheese
    • Fried or Fast Foods

Resources

Improve Gut Microbiota to Prevent Depression

EscherichiaColi_NIAID

“EscherichiaColi NIAID” by Credit: Rocky Mountain Laboratories, NIAID, NIH – NIAID: These high-resolution (300 dpi) images may be downloaded directly from this site. All the images, except specified ones from the World Health Organization (WHO), are in the public domain. For the public domain images, there is no copyright, no permission required, and no charge for their use.. Licensed under Public Domain via Commons

A growing body of evidence, reviewed in a new study published by Current Opinion in Gastroenterology, shows that many occurrences of depression and anxiety can be related to imbalances and deficiencies in the body’s intestinal micro-biome.  The study concludes that new techniques of managing these disorders may be developed through microbiota therapy.

Why Improve Gut Microbiota

  1. Prevents Depression and Anxiety
    • Complex Interactions Between the Body and Bacteria
      • Bacteria Can Influence Neurotransmitters
  2. Prevents Many Colonic and Digestive Medical Issues
    • Colitis
    • Indigestion
    • Colo-Rectal Cancers
    • Loose or Stiff Stool

How to Improve Gut Microbiota

  1. Eat Unsweetened Fermented Foods
    • Yogurt
    • Kimchi
    • Kefir
    • Sauerkraut
      • Only Sauerkraut Made Without Vinegar
  2. Eat Whole Wheat or Whole Grain Breads and Pastas
    • Increases Fiber Intake
      • Fiber Naturally Ferments in Gut
    • NOT Multi-Grain
      • Multi-Grain is Not Whole Grain Unless Specified
  3. Avoid Preservatives
    • Processed Foods with Preservatives Kill Gut Bacteria
  4. High-Fiber Beans
    • Naturally Ferment in Gut
    • Can Be Purchased as Flower for Cooking

Resources

Eat Leafy Greens to Prevent Glaucoma

Acute_angle_closure_glaucoma

“Acute angle closure glaucoma” by James Heilman, MD – Own work. Licensed under CC BY-SA 3.0 via Commons

A new study published by JAMA Ophthalmology reports that increasing your intake of leafy green vegetables reduces the risk of developing primary open-angle glaucoma.

Why Eat More Leafy Greens

  1. They Contain Dietary Nitrates
    • Gives the Body Nitric Oxide
      • Directly Linked with Preventing glaucoma.
    • Not to Be Confused with Sodium Nitrate
  2. They Are Nutrient Dense
    • Leafy Greens are Among the Most Nutrient Dense Vegetables
    • Rich in Rare Nutrients
      • Help to Fight Cancer
      • Can Speed the Healing Process

How to Eat More Leafy Greens

  1. Pair them with Every Meal
    • There is Nothing They Don’t Go with When Cooked Properly
    • Make Them a Meal
      • Salads Can Be Extremely Filling
  2. Make Sure They are Cooked Properly
    • Do Not Boil
      • Pressure Cook, Stir Fry, or Steam

Resources

Preliminary: Exercise While Weather is Cold to Increase Weight Loss

CathedralofLearningLawinWinter

“CathedralofLearningLawinWinter” by Benjamin Hollis from Seattle, WA, USA – University of PittsburghUploaded by crazypaco. Licensed under CC BY 2.0 via Commons

A new study, performed on mice and published in Cell concluded that colder temperatures change the makeup of various gut microbes in such a way that fosters greater weight loss.  Therefore, exercising while the weather is cold may yield greater weight loss results than exercising in the heat.

Why Exercise in the Cold

  1. You Don’t Want to, But You Should
    • Regardless of Temperature, Exercise Should be Steady Year-Round
      • People Tend to “Hibernate” in Winter Months
  2. Obesity-Linked Gut Bacteria Nearly Disappear
    • Take Advantage of the Natural Break from Bad Bacteria
      • Allows for Greater Burning of Calories

How to Exercise in the Cold

  1. Just Do It
    • Don’t Let the Cold Scare You
      • It’s Mental
  2. Bundle Up; But Not Too Much
    • Important to Be Warm, But Overheating is Still Possible
  3. Hydrate
    • Even If Its Cold, Dehydration is a Serious Threat

Resources

Eat More Fiber and Less Saturated Fat and Sugar to Get Longer, More Restful Sleep

WLA_metmuseum_Bronze_statue_of_Eros_sleeping_7

“WLA metmuseum Bronze statue of Eros sleeping 7” by Wikipedia Loves Art participant “shooting_brooklyn” – Uploaded from the Wikipedia Loves Art photo pool on Flickr. Licensed under CC BY-SA 2.5 via Commons

A study published by the Journal of Clinical Sleep Medicine has found that intaking low amounts of fiber through the day and eating too much sugary and saturated fatty foods before bed lead to shallower and less restorative sleep, with a greater chance of arousals.

Why Eat More Fiber, Less Sugar and Fat

  1. Better Sleep
    • Possible Treatment for Minor Sleep Disorders
    • More Restful Nights
    • Healthier REM Sleep
  2. Better Gut Health
    • These Same Dietary Habits Effect Gut Flora
    • Lower Incidence of Colorectal Disorders
    • Helps Fight Depression
    • Regulates Weight
  3. Improved Overall Health
    • High Fiber, Low Sugar Generally Associated with a Healthy Diet

How to Eat More Fiber, Less Sugar and Fat

  1. Eat Whole Grain Foods
    • High in Fibers
      • AKA Digestion Resistant Carbohydrates
    • Non-Whole Grains Convert Directly into Sugar
  2. Cut Sugar Incrementally
    • Start With One Type of Sugar a Time
      • e.g. Sugary Drinks, Sugar Added to Coffee, Sugary Cereals
    • Eliminate Bit by Bit
  3. Avoid Processed Foods
    • Contain High Levels of Saturated Fats and Sugars
      • Contain Sugars Even if Food isn’t Sweet

Resources

Eat Flavonoid-Rich Foods to Prevent Erectile Dysfunction

PattsBlueberries

“PattsBlueberries” by PhreddieH3 at English Wikipedia – Transferred from en.wikipedia to Commons.. Licensed under Public Domain via Commons

A study released in The American Journal of Clinical Nutrition reports a strong link between eating fruits high in flavonoids and avoiding developing erectile dysfunction.  Specifically Anthocyanins, flavanones, and flavones, found in specific fruits, to be the most effective.

Why Eat Flavonoid-Rich Foods

  1. Prevents Erectile Dysfunction
    • Effects Millions of Older Men
    • Flavonoid Intake as Effective as Rigorous Exercise
  2. Helps Fight Cancer
    • Anti-Inflammatory
      • Helps Keeps Cells Healthy

How to Eat More Flavonoids (Specifically to Prevent ED)

  1. Eat Anthocyanin Rich Foods
    • Blueberries
    • Cherries
    • Blackberries
    • Radishes
    • Blackcurrant
  2. Eat Flavanone and Flavone Rich Foods
    • Citrus

Resources

 

Use Caffeine to Increase Workout Productivity

A_small_cup_of_coffee

“A small cup of coffee” by Julius Schorzman – Own work. Licensed under CC BY-SA 2.0 via Commons

A thorough study published in Sports Medicine suggests that people should use caffeine to “trick” the body into doing more physical activity.

Why Use Caffeine as an Exercise Aid

  1. Humans are Inherently Lazy
    • We Naturally Don’t Want to Exert Energy
      • Energy Was Not Always Regularly Available
    • Even Those Motivated to Exercise Have Trouble Overcoming Human Nature
  2. Caffeine Reduces the Perception of Exertion
    • Artificially Increases Energy to Be Expended
    • Results in Lower Perceived Effort

Resources

Men: Exercise Rigorously to Drastically Reduce Prostate Cancer Risk

480px-Evening_jogger_(4488221416)

“Evening jogger (4488221416)” by Ernst Vikne from Skien, Norway – Evening joggerUploaded by russavia. Licensed under CC BY-SA 2.0 via Commons

Along with a healthy diet and positive lifestyle choices, a new study published by the Journal of the National Cancer Institute has found that men who exercise heavily can decrease their chance of fatal prostate cancer by as much as 68%.

Why Exercise Heavily

  1. Prevents Prostate Cancer
    • Believed that 34% of Prostate Cancer is Preventable from Exercise Alone
    • 68% When Combined with Other Healthy Lifestyle Choices
  2. Prevents Overall Mortality
    • Exercise in Older Individuals Leads to Reduced Risk of All Types of Death
    • Obesity Prevention is Among the Biggest Factors in Overall Mortality

How to “Exercise Heavily”

  1. Defined by Working Up a Sweat
    • Men in Exercise Group, at Minimum, Exercised to the Point of Breaking a Sweat
  2. Three to Five Times a Week
    • Doesn’t Matter How you Exercise
    • Simply Must be Regular and Sweaty

Resources

Eat Broccoli and Other Crucifers to Ward Off and Help Fight Cancer

Broccoli_and_cross_section_edit

“Broccoli and cross section edit” by Fir0002 – Own work. Licensed under GFDL 1.2 via Commons

A new study published in Clinical Epigenetics has found a key compound in cruciferous vegetables that increases the body’s defense of cancer and may even aid conventional cancer therapies in destroying existing cancer cells.

Why Eat Crucifers

  1. They Help to Prevent Cancer
    • Contain Sulforaphane in High Quantities
      • Compound Known to Increase Cancer Fighting Genes
      • Effective Against All Cancer Types
    • Aid Chemotherapy and Other Conventional Methods in Destroying Cancer
      • Extracts and Supplements Especially Effective
      • NOT an Alternative to Conventional Treatments
  2. Nutrient Dense
    • In General, Green Crucifers Are High in Rare Vitamins and Minerals
      • Some of the Most Nutrient Dense Vegetables are Crucifers

How to Eat More Crucifers

  1. The Crucifer Family Includes:
    • Broccoli
    • Brussels Sprouts
    • Kale
    • Cabbage
    • Cauliflower
    • Collard Greens
    • Turnip Greens
  2. Do Not Boil
    • Steam, Pressure Cook, or Wok
    • Boiling Destroys Many of the Nutrients in Crucifers
      • Including Cancer Fighting Agents

Resources