The fast and the curious

Is fasting the future of weight loss, or just another (possibly unsafe) fad?

Eating Strategies    

 

Damien Bennett

As far as diets go, it sounds like a pretty good deal: eat whatever you want except for two days a week, when you power through a part-time fast designed to stoke your body's fat-burning furnace

It’s a trend that’s poised to have as much staying power as the topknot: the 5:2 diet. Also known as intermittent fasting, this on-again-off-again approach to dieting asks you to fast (well, actually, you eat a meagre 2100kJ to get through the day) twice a week. On the other five days, you can eat what you like.
Fans of the diet claim you’ll drop about half a kilogram every week – and there’s no need to obsessively count kilojoules or measure out your portions before every meal. Intermittent fasting could even strengthen your defence against diseases like diabetes, heart disease and cancer – and call time on the ageing process.
Here at Women’s Health, we’d never recommend an unsafe crash diet. Yet we were intrigued by the research we’d seen on this method of eating. Here’s what we discovered when we took a closer look...
Though the buzz on intermittent fasting has only recently reached fever pitch, there’s nothing new about the notion of fasting for health. Praised by the likes of Socrates and Plato for its power to clear both the body and mind of toxic influences, fasting has long been central to spiritual traditions like Ramadan and Lent. Hippocrates frequently prescribed fasting for all manner of illnesses and, in the early 20th century, doctors such as Frederick Madison Allen (a physician at the Rockefeller Institute for Medical Research, US) and H Rawle Geyelin (an endocrinologist and professor of medicine at Columbia University, US) began devising fasting plans to treat chronic conditions like diabetes and epilepsy.
By the 1930s, the ongoing development of medicines had effectively blunted the popularity of therapeutic fasting, but in the mid-1940s scientists began exploring the concept of intermittent fasting, with preliminary studies in mice and other lab animals hinting that periodic, short-term fasts could lengthen life span.

A modern spin

Fast forward to August 2012 in the UK, when the BBC airs a special called Eat, Fast and Live Longer. In the program, medical journalist Dr Michael Mosley tries intermittent fasting and successfully loses more than 6kg and seven per cent of his body fat in just five weeks.
More than 2.5 million British viewers tune in to watch the program, and millions more around the world see it when it’s posted online. A trend is born. Within a few months, numerous books about intermittent fasting hit the shelves (including Mosley’s bestselling The Fast Diet). Each takes a slightly different approach, but most of them revolve around the idea that by eating a mere 2100kJ (2500 for men) – about 20 per cent of your body’s normal energy needs – on just two days a week, you can otherwise eat how you like and still lose weight, improve your cholesterol levels and possibly even prevent cancer.
Devotees say it’s easier to stick to a part-time diet than it is to count kilojoules every day for weeks on end. Another bonus – this is one of the few weight-loss plans where you’ll actually save money. Fans of intermittent fasting also say it results in greater fat loss than you’re likely to achieve in conventional dieting. Since fasting is thought to promote ketosis (a state in which the body burns fat for energy), intermittent fasting is touted as a way to accelerate the fat-zapping process and burn off flab instead of your hard-earned muscles.

Related: Low-fat chicken recipes

A new crop of research is helping fuel these claims. In a 2007 report published in the American Journal of Clinical Nutrition, researchers from the University of California at Berkeley, US, sized up the available science on alternate-day fasting and found a good deal of animal-based evidence that the approach could help keep blood sugar in check, cut cholesterol, lower heart rate, bring down blood pressure and stave off cancer.
There have been several human trials, including a 2012 study published in the journal Nutrition & Metabolism, in which 54 obese women were placed on an intermittent fasting program for 10 weeks. By the end of the study, they showed a significant drop in weight, waist size and fat mass – and improved their cholesterol and inflammation levels.
As for fasting’s potential anti-cancer benefits, it has to do with a hormone called insulin-like growth factor 1 (IGF-1) that prompts your cells to grow, divide and reproduce.
“The problem with IGF-1 is that once we’re fully grown, we don’t need a lot of the new cells it’s telling the body to make,” explains Dr Valter Longo, a fasting researcher and director of the University of Southern California’s Longevity Institute in the US. “So we have all these cells constantly in ‘go’ mode, which causes them to age much more rapidly. It’s like if you tried to race your car all the time – how long will that car last?”
Research from Longo’s laboratory and other centres has found that fasting can drive down levels of IGF-1, which may help keep cells youthful and fend off ageing-related disease. Who doesn’t want that?

Getty Images

Not so, erm, fast…

If intermittent fasting sounds like the perfect diet, keep in mind there’s still a lot that researchers don’t know. For one thing, there’s not much science to support the claim that eating 2100kJ actually counts as fasting. However, “It’s a modification that could make it easier for people to stick with the diet in the long term, which is always a good thing,” says Dr Leonie Heilbronn, a University of Adelaide associate professor who’s headed up several studies on alternate-day fasting.
Experts also haven’t agreed on the best way to divide up those 2100kJ. Should you eat three small meals, and we mean very small (see “What 2100kJ looks like” below); or should you have all your food at breakfast and go without for the rest of the day? Heilbronn notes it’s possible to reach ketosis through intermittent fasting, but going food-free for just a few hours won’t do the trick.

“You switch to ketosis in order to preserve glycogen (the body’s prime source of stored energy), and that doesn’t happen until about 18 hours into a fast,” she explains. “If this is how intermittent fasting works for weight loss – and we don’t yet know that it is – then fasting for less than an entire day may block that response.”
For this reason, Heilbronn suggests that dieters may want to polish off those 2100kJ at the start of the fasting period – then limit their intake to kilojoule-free water and tea for the rest of the fast.
But Mosley argues that the most important thing is for dieters to find an approach they’ll stick with – so they should split up the 2100kJ however it works best for them. “On my fasting days I’ll have a breakfast of eggs and ham, drink lots of fluids throughout the day, and then for dinner have a small piece of meat and some vegetables,” he says. “It really all depends on how you cope and what feels comfortable to you.”
Another concern that both Longo and University of Manchester, UK, research dietitian Dr Michelle Harvie point out is that the brief bouts of fasting recommended in some intermittent-fasting plans won’t have a huge effect on IGF-1. “There seems to be a minor drop in IGF-1 levels after a full day of fasting, but going for two days in a row will cause a much bigger decrease,” says Longo.
He’s also concerned that intermittent fasting could sap your health by throwing off your body clock.
“Just like if you were to sleep normally one night and then not sleep at all the next, constantly shifting from eating to fasting is going to be very confusing for your body,” Longo says.
But since less frequent, longer periods of fasting have been found to offer a host of benefits – including increased protection against heart disease, diabetes and cancer – Longo recommends trying a four-day-long fast once or twice a year.
“One of the big advantages of periodic fasting – apart from reprogramming your body in a very powerful way that clears out the junk and switches you over to anti-ageing mode – is that it detaches you from the idea that you need food all the time, which can have a long-term impact in terms of improving the way you eat,” he says.

Related: 14 tricky nutrition questions answered

Lastly, there’s a possibility women’s bodies could respond differently to intermittent fasting than men’s – the same with overweight women versus slim ones. “More research is needed,” says Heilbronn. She conducted a study with eight women and eight men who had BMIs in the normal range and found that intermittent fasting caused a bigger spike in insulin levels in the women. (Insulin controls how your body uses glucose, so these results offer preliminary evidence that your cells might behave differently when you feast and fast, compared to a bloke.) What’s more, Heilbronn cautions that intermittent fasting might mess with your reproductive health.
“We know that severe energy restriction can lower your chances of getting pregnant, so women who are trying to conceive should probably avoid any type of fasting,” she says.
Because of these unknowns, some institutions – including the National Heart Foundation – have warned against the 5:2 diet altogether, deeming it a fad diet with no proven benefit and little regard for nutritional needs. And even those who approve of the diet agree that you shouldn’t try it if you have a history of an eating disorder or are pregnant. If you have a chronic health condition (abnormally low blood pressure or irritable bowel syndrome, for example) you should consult your GP first.

The bottom line

Some of the science is sketchy, but the diet might be worth a try if you’re looking to drop a jeans size or two. “From the studies we’ve seen so far, there does seem to be some weight-loss benefit and maybe even some health benefits to intermittent fasting,” says GP and Women’s Health medical advisor Dr Ginni Mansberg.
Cautioning that studies on intermittent fasting’s long-term health effects are currently lacking, Mansberg says going a day or two without eating won’t be dangerous or mess up your metabolism if you’re otherwise healthy. Be aware, though, that many dieters report irritability, fatigue, light-headedness and difficulty sleeping.
If you do decide to give it a go, tuning in to your body’s response is key to thriving on an intermittent-fasting plan.
“The hardest part is the first couple of weeks, because your body’s not used to this type of diet,” says Mosley. “Eventually, you’ll find you can tolerate hunger much better than expected.”
Although some versions of the 5:2 diet claim you can eat whatever you want on your non-fasting days, Mansberg and Mosley suggest a more mindful approach. “If you think you can fast for a day or two and then have carte blanche to binge for the rest of the week, that’s probably a mistake. You still have to avoid overeating, watch your nutrition and get plenty of exercise for this to work,” Mansberg says. “Interestingly, in most of the studies we’ve seen so far, participants were quite well behaved on their days off from fasting,” she adds.
This has been Mosley’s experience, too. “After being on the diet for about a month, my food preferences shifted and I was more likely to satisfy my hunger with vegetables instead of unhealthy snacks,” he says.
You may want to save your arse-kicking boot camp class for a non-fasting day, however. This doesn’t mean you can’t get out there and move at all, though, says Mansberg, “Just stick to moderate intensity exercise on your fast days,” she says. “Make sure even though you’re eating very little, you’re still drinking enough water. It can be easy to dehydrate, especially if the weather is warm. If you feel light-headed, nauseous or unwell while you’re fasting, see your GP.”
Ultimately, the biggest benefit of intermittent fasting could be the way it changes your relationship with food and reconnects you to your body’s hunger cues. “When we were living back in the caves, we’d be lucky to get one meal a day, since we’re actually not that great as hunters,” Mansberg says. “Now we’re surrounded by food and can eat well all the time.” Mosley agrees. “So many people have told me they used to fear hunger and would overeat to prevent it. But getting hungry is OK – it’s normal, in fact – and it passes.”

For mor information:http://au.lifestyle.yahoo.com/womens-health/weight-loss/eating-strategies/article/-/18111295/the-fast-and-the-curious/%7Bcounturl%7D/%7Bcounturl%7D/

Is the air you breathe damaging your heart?

The European Union declared 2013 the Year of Air, but air pollution remains a global problem and public health issue
Sponsor's feature         

A woman takes photographs of the city skyline filled with smog at the Marina Bay Waterfront on June 20, 2013 in Singapore. Photograph: Suhaimi Abdullah/Getty Images

You probably rarely stop to think about how clean the air you breathe is. The truth is, air pollution poses a significant threat to your health, and more and more studies are emerging to demonstrate its connection to poor health outcomes, with the most recent being heart failure.
In January, the European Union (EU) declared 2013 the Year of Air, and planned to focus on actions to improve air quality across the EU. Although numerous steps have been made to control emissions of harmful substances over recent years, the burning of fossil fuels and the dramatic rise in road traffic, means the problem still very much remains.
To put it quickly into context, air pollution is now cited as the main cause of lung conditions, such as asthma, and is estimated to cause 1.3 million deaths worldwide per year.

The link to heart failure

It's well known that air pollution is a risk factor for poor cardiovascular health. Studies have already demonstrated its link to heart attacks. However, only recently has air pollution been linked to heart failure, making it worse in those who already have it, as well as contributing to the development of the condition.
A systematic review, published in The Lancet, has demonstrated a strong association between exposure to air pollution and admissions to hospital with heart failure or death from heart failure. The researchers estimated that reducing average daily concentrations of particulate matter, a type of air pollutant, by 3.9mcg/m3 would prevent around 8,000 hospitalisations for heart failure every year in the US.
The study, which pooled the results of 35 observational studies, found an association between short-term increases in particulate matter and the risk of hospitalisation and death for congestive heart failure. In those patients who already had chronic heart congestion, hypertension or arrhythmia, the effect of air pollution was even more evident.
And it's not just those who already have existing heart conditions that may be affected by air pollution. Recent research has suggested that air pollution also plays a role in the development of the condition. The study found that long-term exposure to air pollution, particulate matter and nitrogen dioxide, was associated with an increased risk of heart failure.

Is enough being done?

Many studies have shown that living or attending a school close to a busy road can have an adverse effect on health. In adults, high levels of air pollution from busy roads can increase the risk of respiratory and cardiovascular disease, and in children, increase the risk of asthma, allergies and other respiratory problems.
But what is being done to address this? As populations grow and the percentage of people who live in cities increases, how can we protect them? Surely the public should be alerted when pollution levels are high? And I'm not talking about waiting until it reaches a crisis level, such as we witnessed in Singapore earlier this year. Studies are revealing again and again that people are still at risk from air pollution, despite air quality limit values being in place.

A global problem

Although the studies discussed concern Europe, air pollution is a global problem in both developing and developed regions of the world. It's a public health issue that should remain a key target for global health policies. We need to consider other sources of energy for cars, and both industry and domestic use. Air pollution has now reached a level where we need to use alternative energy options on a grander scale; electricity, wind energy or nuclear energy, instead of fossil fuels.
The European Respiratory Society's ten principles for clean air state: "citizens are entitled to clean air, just like clean water and safe food". The need to reduce air pollution has been recognised but is 2013 the Year of Air? Figures and statistics are yet to confirm this, but my gut feeling is that we still have a long way to go.

Dr Paul Zollinger-Read, chief medical officer, Bupa
http://www.theguardian.com/sustainable-business/air-breath-damaging-heart

The great sugar battle: are more fat taxes on the way?

As studies provide increasing evidence of the health risks of soda, is more sugar legislation on the way? Photograph: Image Source/Alamy

One big issue with so-called fat taxes is that they may infringe on personal freedoms. The other big issue is that such levies could prove effective.
Mexico last month approved a tax of one peso, or about eight cents, on every liter of sugary drinks sold as it tries to battle the country's rapidly expanding waistlines. Mexico is just the latest government entity to move – or contemplate moving – against the food industry to combat an obesity epidemic sweeping the globe.
In a sideshow to Mexico's move that is probably illustrative of America's love of soda drinks, concern immediately mounted that Coca-Cola would be forced to switch to much cheaper high-fructose corn syrup from the cane sugar it uses to make "Mexicoke," which has gained a cult following in the United States, the world's biggest consumer of sugary drinks.
But Mexico is more concerned about what's happening in its own borders.
"Mexico is a high consumer of sugary beverages and has a very high prevalence of diabetes," says Kirsten Bibbins-Domingo, a professor of medicine, epidemiology and biostatistics at the University of California at San Francisco. "They are just one of many cities, states and countries considering such measures to curb the rising tide of diabetes globally."

Do sugar taxes really work?

Bibbins-Domingo is one of the authors of an influential study – released last year – concluding that a 10% reduction in US sugar consumption would avert 240,000 diabetes cases annually, as well as preventing heart attacks and other health-related deaths.
Imposing sugar taxes, however, has proven difficult in some places. Denmark, for example, last year backed off on its sugar tax, saying its citizens – actually far more svelte, on average, than those in the United States and Britain – were skipping, if not lumbering, across the border to get what they needed.
In New York, the courts struck down the plan by Mayor Michael Bloomberg to ban super-sized sugary drinks. The newly elected city chief, Bill de Blasio, said he plans to continue to press the issue, but he will be up against the deep pockets and creative campaigns of the food industry.
At one point in the battle against Bloomberg, an industry group doctored a photo, dressing the mayor in a decidedly frumpish frock, while chiding him for running a "nanny state."

Evidence in favor of taxes builds

Still, a growing body of studies suggests that fat taxes might work, despite the loud protests to the contrary. Slapping a 20% tax on sugary drinks would pare Britain's growing obesity rate by 1.3%, helping some 180,000 people to tread much lighter on their scales, according to recent research from Oxford and Reading universities.
"The greatest effects may occur in young people, with no significant differences between income groups," according to the study published in the journal BJM. "Both effects warrant further exploration. Taxation of sugar sweetened drinks is a promising population measure to target population obesity, particularly among younger adults."
Two-thirds of US adults and one-third of children are overweight or obese, according to the Harvard School of public health, and the country spends $190bn per year treating obesity. On average, Americans each buy a whopping 170 liters of soda every year, more than their counterparts in every other country and 16% more than then next biggest soda consumer, Mexico.
"Sugary beverages are the single most important source of sugar in the US diet, accounting for 10% of sugar in the diet," according to Bibbins-Domingo. "Liquid calories are particularly problematic from an obesity perspective because when they are consumed, they don't turn off the body's satiety censors, so their consumption is linked to higher caloric intake generally.

Is there a better way?

Jason Block, an assistant professor at the Harvard Medical School's obesity prevention program in Boston, agrees that big taxes are needed but – like many other experts – agrees it isn't the only way to tackle the problem. (Soda companies also often make this point in complaints that they are being unfairly singled out.)
Taxes should be seen as "a small part of a comprehensive strategy to address obesity, which includes school-based interventions, community redesign initiatives, promoting the medical treatment of obesity, decreasing marketing of unhealthy foods to children and working with the food industry to lower calorie content of foods," Block says.
Food companies chafe at the idea that government regulation is needed, instead claiming the industry can be self-regulating. "There's ample evidence to suggest that taxing soft drinks won't curb obesity, not least because its causes are far more complex than this simplistic approach implies," according to a British Soft Drinks Association statement.
But others argue that regulation is the only way to constrain global food giants, which benefit greatly from the subsidized American agricultural sector and its massive harvest of corn, now widely used to make relatively cheap high fructose corn syrup.
High-profile food writer and blogger Marion Nestle, for instance, says that it's paramount for governments to crack down on an industry that, perhaps like the general populace, isn't great at self-control. "Well I happen to be believer in regulation," she said in a recent speech. "I think that food companies, even if they want to, cannot voluntarily stop marketing to children, stop selling junk food or stop selling anything."

http://www.theguardian.com/sustainable-business/mexican-coke-sugar-tax-health
 

Top 5 most addictive foods

5 snacks that can get you hooked

While we all know about the dangers of alcohol, drugs and cigarettes, did you know that you could become addicted to your favourite food? From withdrawal symptoms to changes in brain chemistry, our snacks have surprising ways of keeping us wanting more. Here is our guide to five of the world’s most addictive foods.

Addictive food 1: Chocolate

Many people claim to be chocoholics, but can you really be addicted to chocolate? The answer is... perhaps. One reason many people feel "addicted" to chocolate is that the food's chemical compounds (including theobromine, phenyethylamine, anandamide and tryptophan) actually have pleasure-inducing effects that can mimic the effects of drugs on the brain. Chocolate also contains alkaloids (tetrahydro-beta-carbolines) which are present in alcohol and have been linked to alcoholism.

However - before you go booking yourself into Chocoholics Anonymous - it is important to note that many researchers have pointed out that the chemicals in chocolate also exist in other foods which most of us do not crave. It has also been suggested that the chemicals in chocolate are not in high enough doses to lead to addiction. Regardless, it is impossible to deny that chocolate is one of the world's most-craved foods - whether this is due to psychological reasons or a physical addiction.

Addictive food 2: Cheese

From pizzas to cheeseburgers, cheese is a staple of many widely-craved junk foods, but there could be more to our cravings than we think. Various studies have discovered the presence of opiates - including the highly addictive morphine - in the popular dairy product cheese.
While the amounts of morphine in cheese are very small and probably not enough to cause addiction, some researchers have expressed concern about its levels of casein (the main protein in cheese) which produces morphine-like opiate compounds called casomorphins during digestion. On top of this, cheese also contains phenylethylamine, a substance with stimulant effects which is thought to give consumers a natural "high", and which is reputed to have addictive qualities.

Addictive food 3: Sugar

We all know that sugar is bad for our health, but according to numerous studies it can also be addictive. Studies have suggested that when we eat sugar, chemicals called opioids are released by the brain, which leads to an intense feeling of pleasure. It is this feeling that people may crave in the absence of sugar.
A study by psychologists at Princeton University investigated sugar addiction by studying its effect on rats. They discovered that after rats were fed a diet high in sugar, they experienced symptoms similar to those produced by drug withdrawal when the sugar was withdrawn, including shaking and changes in brain chemistry. The study therefore concluded what other researchers have also suggested; that it is possible to become severely dependent on sugar.

Addictive food 4: Burgers and other processed meat

Numerous researchers and studies have suggested that fatty, processed junk food such as burgers may actually be addictive. According to Professor David Kessler - an ex-commissioner of the US Food and Drug Administration and author of The End of Overeating - the combination of fat, salt and sugar in junk food triggers our "bliss point" and leaves us wanting more.
Scientists at the Scripps Research Institute in Florida backed up this theory with a study which found that the addictive responses in the brains of rats when fed junk food including fatty meats were the same as in those that consume cocaine or heroin. On top of this, meat - like chocolate, cheese and sugar - releases opiate-like substances during digestion which some studies have suggested can leave us craving more.

Addictive food 5: Coffee

Many feel that they can't start the day without a cup of coffee and people often joke about having a caffeine "addiction", however this may not be far from the truth. Although there has been much debate over the years about whether or not caffeine is genuinely addictive, it is difficult to deny that many of us crave it to the point where we feel we can't function without it.
One reason that people may crave caffeine so much is due to the fairly severe symptoms of caffeine withdrawal that people often face, ranging from fatigue and headaches to irritability and depression. However, it may be that, rather than being physically dependent on caffeine, you are actually addicted to the belief that you can't function without your morning cup of coffee. Whatever the reason, caffeine remains the world's most popular drug and a staple of many daily routines.

http://www.realbuzz.com/articles/top-5-most-addictive-foods/

7 ways to cut healthy living costs

Freezer friendly

Frozen veg on a ‘three for two’? Seafood on sale or bargain priced poultry? When a grocery offer is too good to miss it’s a great opportunity to stock up on healthy staples while saving the pennies. Stash them in the freezer for a treasure chest of healthy options for months ahead – for example, chicken or turkey pieces will keep for nine month and a whole chicken can be kept frozen for a year.

Save money by stashing tinned and dried products too, when they’re on offer. Don’t forget; tinned fruit and veg still count towards your ‘five a day’.

Big batches

Dig out your recipe books, head to the library’s foodie collection or print off some simple recipes and set about cooking up some hearty meals. Once you’ve worked your magic in the kitchen you can freeze the meals in portions so you can defrost and reheat as-and-when you need a quick meal, instead of reaching for the takeaway menu. Lean Bolognese, vegetable stews and curries will keep for around two to three months and will taste just as good second time round.

Soupa healthy

Soup has to be one of the simplest, healthiest and cheapest meals around. Soup is the ideal way of using up close-to-passed-it vegetables in the fridge that would have otherwise seen the inside of your bin. Keep a supply of stock cubes, dried pasta and pulses in your cupboard, then just add whatever fresh or frozen veg, or leftover meat from roasts, you can lay your fingers on. Soup has a clever way of turning otherwise boring ingredients into a meal with just some spices, an onion and some stock.

DIY

There are plenty of healthy food options out there, but it’s not an even playing field in terms of cost. If you’re willing to put a small amount of effort into your food preparation then you could be saving a chunk each month in money (and weight! Much pre-prepared food contains added extras we don’t expect). Pre-chopped veg? Say ‘no thanks!’ and get out your own knives and peelers. Tinned tomatoes? Get squishing and seasoning your own. Try infusing your own oils, growing your own herbs and buying living salad instead. Buying from greengrocers and butchers could also save money on packaging too.

Plan ahead

It seems the norm to plan our outfits, weekends and holidays, so why not apply the same principal to your weekly menu? Planning ahead and writing clear shopping lists – or even doing shopping online where you’re not as tempted by displays of food – can help cut healthy living costs. Buying exactly what you need then planning meals using all of the available ingredients avoids buying on impulse, which is what usually makes the food bill rise.


Fit for free
Remove the guilt of not using your gym membership and the debit from your account each month by getting fit for free instead. Start walking everywhere (cutting your petrol cost or bus fare) or get fit by running, dancing or simply playing games in the park with the kids. Not only is this exercise free, but getting physical outside instead of in a stuffy, artificially-lit gym can have 50 per cent improvement on mental health according to the 2008 Scottish Health Survey polling 2000 active people.

Close to home

Buying ingredients that are in season will help you cut your healthy living costs while enabling you to enjoy a variety of fruit, vegetables, fish and meat to create colourful and healthy meals but without forking out. Choosing produce from your own country, or even better, from local farms and producers in your area, will also help keep pennies in your purse as you’re avoiding the extortionate added costs of buying food with more air miles than Brad Pitt.

5 best foods for women

5 best foods for women

Spinach

Folate? Check. Magnesium? Check. Iron? Check! Is there anything spinach doesn’t have? Its iron content will keep your energy levels up, not to mention keep your iron-levels healthy – especially important during menstruation, as according to NHS advice, periods are the most common cause of iron deficiency anaemia. Spinach’s vitamin B6 and folate content are essential for the brain's ability to produce mood-boosting serotonin – another bonus for mood swings during PMS. A great bonus for women, spinach also contains lutein which is known to keep eyes healthy and bright – who needs false lashes?

Yoghurt

Not only is yoghurt a delicious, versatile snack, its high calcium content helps build healthy bones, which is great news for women as according to the National Osteoporosis Society, one in two women in the UK will break a bone because of poor bone health. Its rich calcium content can also help ease mood swings, depression and anxiety, not to mention the probiotic content in some yoghurt can improve digestion. Enjoy with berries, honey and nuts as a brill breakfast, super snack or smoothie. 
 

Avocado

A superfood that will boost fertility, lower cholesterol and double up as a beauty product? Yes please. Avocado is one of the best foods for women as it can multitask just like them. Containing monounsaturated fatty acids, a study published by the American Diabetes Association found that diets containing such good fats could help the loss of stomach fat. Avocado also contains folate, which helps boost fertility, and, if you fancy a change from eating it in salads and with your scrambled egg, try mashing it up and applying it as a hair or face mask for glossy, enriched results thanks to the antioxidants, essential oils and amino acids.

Pineapple

Not only do many women have to put up with bloating during their period, but menstrual cramps too. One of the best foods for women to combat cramps is pineapple. Pineapple contains the natural enzyme bromelain, which helps to relax muscles, thus easing menstrual cramps. Pineapple also provides a healthy dose of vitamin c, which is great news for your skin as it helps to form collagen and elastin while protecting cells.

Pumpkin seeds

It is safe to say that every woman wants more beauty sleep, higher energy levels and an increased libido, right? Thanks to the wonder food that is pumpkin seeds, women can achieve all of that with a hearty handful of the seeds each day, scattered on their porridge or over a salad. Pumpkin seeds contain L-tryptophan, which helps the body produce serotonin, and serotonin is known to improve mood and promote sound sleep – goodbye dark circles! What’s more, their fibre and iron content is the perfect duo to aid weight loss, making them the ideal detox buddy.

For more information:http://uk.lifestyle.yahoo.com/5-best-foods-women-090000956.html

The top 10 worst foods to eat

10 foods with the worst reputations

True, we are surrounded by junk foods, packed with sugar, fat and salt and generally processed to the extreme — but which ones are the real worst foods to eat, the foods that you really should avoid?

By Kirstie Iona McIntosh
Now we are not saying that these types of foods should never pass your lips again, they're are certainly not in the toxic foods category, it's just a heads up on the fact that they shouldn't feature too heavily in your diet if you want to maintain healthy nutrition and maybe lose a few pounds.

Worst food 1: Fried desserts

Fried desserts feature high up on the list of worst foods to eat as essentially you are dipping something in batter that is already high in sugar and fat, and then deep frying it. And don't be fooled by pineapple and banana fritters either; they are no better because they are fruit. The layer of batter and the fact they are swimming in sugary syrup make them one of the worst foods too. (Check out some healthy dessert options.)

Worst food 2: Pork scratchings (pork rind or crackle)

Heavy and hard, we are talking fatty pig skin deep fried and then doused in salt. Also, if you are lucky you might even get one sporting a few hairs; pig hair is usually removed by quickly burning the skin before it is cut into pieces and cooked in the hot fat.

Worst food 3: Cheesy fries

Fries could feature as a bad food on their own, but taking a plate of fried potato and layering it in cheese, well, that takes them up a notch in the bad food stakes. Cheese typically contains over 10 times as much saturated fat as fish and white meat and coupled with deep fried carbs, a serving of cheesy chips are a big bad no-no.

Worst food 4: Fizzy drinks

Pop and soda — yeah they're bad, mainly because they pack massive amounts of calories, even in small quantities, so you are adding to your daily calorie quota and getting little nutritional value in return. Studies have also linked fizzy drink consumption to osteoporosis, tooth decay and heart disease. And diet drinks are not recommended either, granted they are lower in calories but as they contribute to dental erosion (the bubbles in the drink are acidic) they are a no go as well.

Worst food 5: Coloured alcopops

Alcopops are again big calorie culprits as they are packed with sugar and calorific alcohol. Plus the fact that they are full of colours and flavourings all contribute to making them a pretty toxic tipple. Little rule of thumb, the brighter the colour of the alcopop, potentially the worse it is for you. Instead opt for clear spirits with soda, tonic or fruit juice and steer clear of the technicolour stuff.

Worst food 6: Liquid meals

Okay, they aren't inherently bad for you, but liquid meals or meal-replacement drinks do keep you from eating proper food. You need to make sure you are eating whole, natural foods to ensure you gain all your essential nutrients. Meal replacements maybe okay for people who are too ill to eat, but don't let them replace the real foods in your diet.

Worst food 7: Processed meats

These are also sometimes referred to as 'mystery meats' because it's ambiguous as to what some of them actually contain. But you can be assured that if it comes from a can and is kind of unrecognisable — it's not going to be great for your body. Try to steer clear of sausages and salamis too; these food stuffs are generally all the unwanted bits churned up with fat and salt - we are talking heads, knees and toes (plus a few other less-desirable body bits).

Worst food 8: Chicken nuggets

First off, chicken nuggets that are not made from fillets are the real bad guys. Again it's similar to the sausages situation; all the leftover carcass bits mixed up with bulking agents so manufacturers can crank out more portions. But it's when these little nuggets are deep fried that really boosts their 'worst-food' status and it's all to do with the size. Smaller fried items, i.e. nuggets, absorb more fat that larger pieces of fried goods, so a portion of nuggets will pack way more fat than a single larger fried piece. So if you want fried chicken — go for a big breast.

Worst food 9: Doughnuts

If there is one food that epitomises 21st century junk food it's the doughnut. Coated, filled, glazed, sugared, jam crammed or plain old ring, they are not great for your body. And it's not only the refined flour, refined sugar and then the frying in the refined oil that makes them bad for you. Doughnuts will upset blood-sugar balance and give a quick high followed by a 'crash and burn' low, then you guessed it, you're hungry again and reaching for another one — that's why they generally come in boxes of 10 or 12!http://www.realbuzz.com/articles/the-top-10-worst-foods-to-eat/

Your guide to running at any level

STORY HIGHLIGHTS

• Running is one of the most efficient ways to blast fat and burn calories
• Do 20 to 30 minutes, four days a week to see significant improvements
• For beginners, by week 8 you should be running without any walking
• Follow the training plans below to up your speed and endurance

(Health.com) -- Running just might be the most convenient workout going. You don't need to be a skilled athlete, and there's no fancy equipment involved; just lace up your sneaks and go.

It's also one of the most efficient ways to blast fat and burn calories -- about 600 an hour.

Sure, walking has its benefits, but research shows that running kicks its butt when it comes to shedding pounds. One recent study of 47,000 runners and walkers, from the Lawrence Berkeley National Laboratory in Berkeley, California, found that the runners burned more calories and had a far greater decrease in BMI over a six-year period. The joggers who started out heaviest (those with a BMI over 28) lost up to 90% more weight than the walkers did.

"Runners are more likely to stay at a steady weight than those who do other forms of exercise, and they're more efficient at losing pounds when they need to," notes Paul T. Williams, the lead researcher of the study.

One simple reason: The higher your workout intensity, the more post-exercise calories you continue to burn.

Health.com: The one-minute full-body workout

Dropping pounds and toning up are hardly the only benefits of this killer cardio workout: You'll also reduce your risk of heart disease and diabetes, boost your mood, temper stress and build muscle, especially in the lower body and core. You don't even need to dedicate a lot of time to reap these rewards; do 20 to 30 minutes, three to four days a week, and you'll see significant improvement.

Ready to hit the road? Follow the plan that best suits your running level. Whichever you go with, add in one day of cross-training (think cycling or swimming) to rev up calorie burn and help prevent injury. Soon enough, you'll feel as if you were born to run.

If you're a beginning jogger

Your stats: You're new to running and generally don't work out consistently.

The goal: By the end of 10 weeks, be able to run for 30 minutes straight -- and build up to a 5K challenge.

Your coach: Susan Paul is an exercise physiologist and training program director at Orlando Track Shack Fitness Club in Orlando, Florida

The plan: Very flexible, it involves a combination of run/walk intervals three days a week. Start with three minutes of running and one minute of walking for a total workout of 12 minutes. As you get fitter, increase the running by one or two minutes, and decrease the walking. By Week 8, you should be running without any walking. Your ideal pace? One where you can carry on a conversation, but still feel like you're doing a brisk walk.

Find the full plan here: Beginner 5K Training Plan

Train smarter!

1. Start off on the right foot. Making a small investment in gear now will save you loads of aggravation later -- you'll feel more comfortable and avoid aches.

"A good pair of running shoes can help ward off injuries like knee pain," says Paul.

Get a gait analysis at your local running store (it's usually free) to help determine your ideal shoe type.

2. Stop side stitches. Beginners are often plagued by this cramp, which strikes like a boxer's body blow and happens when an overworked diaphragm begins to spasm. To ease the pain, slow down and forcefully exhale each time your opposite foot strikes (so if the stitch is on your right side, breathe out when your left foot comes down). It also helps to massage the area with two fingers. And don't eat too much before you head out; a full stomach can be a culprit.

Health.com: 10 chores that burn 100 calories

3. Think tortoise, not hare.

"The biggest mistake most new runners make is they start out way too fast," says Paul. "It takes time for your body to get used to the demands of running. You have to condition your muscles, ligaments, tendons and bones, not just your heart and lungs."

No matter how tempted you are to push yourself, don't. Slow and steady wins the calorie-burn race!

If you pound the pavement semi-regularly

Your stats: You're a "sometimes" runner who does at least three miles without stopping a couple of days a week, most weeks.

The goal: Increase your endurance, run for an hour straight and tackle a 10K by the end of 10 weeks.

Your coach: Jonathan Cane is an exercise physiologist and co-founder of City Coach Multisport in New York.

The plan: Do three different running workouts every week, on alternate days. In the first run, build speed through intervals; start with a two-minute speed burst at a challenging but sustainable pace, followed by three minutes of easier recovery jogging. Repeat six times for a total of 30 minutes.

As the weeks pass, alternate between building up the speed bursts and balancing out the recovery time. For your second weekly workout, which focuses on mixing speed and endurance, begin with running for a couple of miles and build up to 4 1/2 miles over the course of the plan. The third day helps you build endurance. Focus on covering the distance, not your pace. Kick off with a 2 1/2-mile run. Over 10 weeks, try to work up to running 5 1/2 miles.

Find the full plan here: Intermediate 10K Training Plan

Train smarter!

1. Make three the magic number. If you're used to running twice a week, says Cane, "three times is your sweet spot -- you'll get a big bump in both speed and endurance, but it's not so much more that you'll risk getting injured."

And if weight loss is a goal, remember that adding just one extra day of running helps you burn an additional 300 to 400 calories, depending on your pace and size.

2. It's OK to hit the treadmill. Some running purists say there's no substitute for the outdoors, but all things being equal, "your heart and lungs don't really know the difference between the road and the treadmill," says Cane.

So if it's late in the day, raining or just not a good time to go outside but you really want to keep up your training, feel free to hit the "on" button. To compensate for a lack of wind resistance and natural terrain changes, keep the treadmill deck set at a 1% incline.

3. Turn down the music. Yes, pumping JT through your earbuds can power you up that hill, but don't forget to tune in to how your body feels.

"At this stage, you know you can already run for a while," says Cane. "But it's important to be aware of cues: how heavy you are breathing, or if you have a small twinge in your knee and need to slow down. It helps keep you from getting injured and makes you more aware of when you can bump up your pace or give a little more effort."

Health.com: 15 minutes to a gorgeous (graceful!) body

If you're an experienced runner

Your stats You run three to four times a week for at least five miles nonstop.

The goal: Boost your overall performance -- speed, endurance and distance -- over the course of 12 weeks, then challenge yourself with a half marathon.

Your coach: Andrew Kastor is coaching director at Asics L.A. Marathon and head coach at Mammoth Track Club in Mammoth, California.

The plan: In Week 1, run three to four miles at an easy pace (think 5 on a scale of 1 to 10) on your first day; four to five miles on Days 2 and 3; and five to six on Day 4. In subsequent weeks, keep doing one easy-pace day, and vary half-mile-long to mile-long speed intervals. The detailed schedule also tells you how to add in race-pace workouts, so you can hold your speed for longer distances.

Find the full plan here: Expert Half-Marathon Training Plan

Train smarter!

1. Buddy up. Face it, sometimes you just don't feel like going for a run, especially when you've been seriously challenging yourself. Having someone by your side is a great way to make the miles more tolerable and maintain your performance.

"When you train with a group or pack, you almost always run a little harder or faster," says Kastor.

Grab a friend or find a new jogging pal at buddyup.com or the Road Runners Club of America. Choose partners who are a bit better than you; you want a challenge but don't want to get burned out or injured.

2. Take the plunge. Kastor, who works with many elite runners (including Olympian Deena Kastor, his wife), recommends a cold bath right after a hard workout.

"It helps reduce inflammation by constricting the blood vessels, so there's less blood pooling through the muscle tissue, and you're not as sore the next day," he explains.

Massage can speed recovery, too: Give yourself a five-minute rubdown using a foam roller; roll slowly up and down your legs, butt, shoulders and back. You can also alleviate soreness by gently pressing into the area with your fingers.

3. Write down your goal. You're amping up your workouts -- pump up your motivation, too! Jot your goal time for the half marathon or just 13.1 on a sticky note, and post it onto your mirror.

As Kastor puts it: "Seeing that number will remind you to make the best choices for your body."http://edition.cnn.com/2014/01/03/health/running-training-plans/index.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+rss%2Fcnn_health+%28RSS%3A+Health%29

Genetic variant links stress response with cardiac risk

Sources: BBC news, Research article

A genetic variant in the X-chromosome previously implicated in stress responses has been linked to an increased risk of cardiac death.

 

The 5HTR2C gene, which encodes a serotonin receptor, is involved in functions including mood and anxiety. A specific variant (the rs6318 Ser23 C allele) has previously shown association with vulnerability to stress and to an increased risk of cardiovascular disease (CVD).

 

New research now suggests that individuals with this variant may have a 38% increased risk of heart attack or death. This increased risk was observed in men with a single copy of the variant and women with two copies (around 10% and 3% of the Caucasian population studied, respectively) over seven years, after suitable adjustment for other factors that could influence risk such as smoking, diabetes, body mass index etc.

 

The researchers conclude that the 5HTR2C variant is linked with increased risk of cardiovascular disease and related deaths independently of traditional risk factors or markers of cardiovascular disease.

Comment: This new research is an example of the sort of genetic factor that might in the future underpin personalised medicine by adding value to disease risk prediction (in addition to traditional risk factors) or help to tailor preventative advice; for example, in this case to avoid stress as one element in reducing personal risk. It could even dictate behavioural or drug treatments to moderate stress responses and reduce the overall risk of CVD and potentially other diseases such as mood disorders too.

More information:http://www.phgfoundation.org/news/15204/