Worst Habits for Belly Fat

 

There are some habits that can make you gain belly fat: 

Eating While Distracted

Instead of scrolling through your smartphone while you snack, pay attention to your meals and savor the flavors. The more mindful you can be while eating, the less likely you are to overeat. Notice your food, chew with care, and be present in your body as you nosh.

Eating Too Fast

It takes about 20 minutes for your brain to get the message from your stomach that it is full. If you are cramming food in too quickly, you will keep eating past the point your body needs. Slow eaters take in fewer calories -- and prevent extra pounds.

Getting Poor Sleep

In one study, adults under 40 who slept less than 5 hours a night gained more belly fat than those who got more sleep. But sleeping more than 8 hours a night can have the same gut-expanding effect.

Eating Late

Give your digestive system time to do the work of burning off your meal by eating on the earlier side of the evening. The later you take in calories, the fewer hours your body has to use them up.

Eating White Bread

The refined grains in white bread and other processed foods are stripped of slow-digesting fiber, so your body digests it faster, raising your blood sugar. Over time, this can lead to weight gain. Choose whole-grain carbs instead.

Drinking Diet Soda

You may think  swapping full-sugar soda for the diet version would keep your calorie count low and therefore curb weight gain. But scientists say that is not true at all: Aspartame, the artificial sweetener in many diet sodas, actually increases belly fat. Skip soda altogether and quench your thirst with water.

Skipping Meals

Did you know opting out of breakfast makes you 4½ times more likely to be obese? Going without a meal slows down your metabolism, which makes it more probable you will overeat later on when you are hungry.

Eating ‘Low-Fat’ or ‘Fat-Free’ Food

It is good to watch your fat intake, but foods that take out fat and sugar can often be higher in carbs. High-carb foods can raise your triglycerides, increase your insulin sensitivity and increase fat in your midsection.

Smoking

One of the many bad effects of smoking centers on your belly. The more you light up, the more fat you store in your stomach, as opposed to your hips and thighs.

Eating on a Big Plate

Put your food on a smaller plate (and use smaller utensils!) and trick your brain into thinking you are eating more than you are. If you go for the huge platter, you are more likely to finish it all and eat more than you need.

Not Moving Enough

Physical activity is the key to health. Aim for 30 minutes of moderate-intensity movement every day, and your waistline will shrink (and your muscles will grow), even if your weight stays the same.

Being Stressed Often

Stress releases a hormone called cortisol into your body. Higher cortisol levels can lead to weight gain, especially the visceral weight you hold in your belly. Practice regular relaxation techniques, such as deep breathing and meditation, to help keep calm and curb stress levels.

Benefits of Eating Shrimp

 

Shrimp is a commonly eaten seafood. While the amount of calories in shrimp is low, the number of key nutrients is high. These nutrients include vitamin B12, which helps form red blood cells and maintain nervous system function, and selenium, a mineral that helps protect cells from damage.

Actually, regarding the nutritional facts, ten medium-sized, cooked shrimp—steamed or boiled—provide: 

• Calories: 45.5
• Fat: 0.65g
• Carbohydrates: 0.58g
• Protein: 8.7g
• Sodium: 174mg, 7.6% of the daily value
• Selenium: 18.9mcg, 34% of the daily value
• Vitamin B12: 0.43mcg, 18% of the daily value
• Zinc: 0.62mg, 5.6% of the daily value
• Vitamin E: 0.84mg, 5.6% of the daily value
• Omega-3S in Shrimp

Benefits of Eating Shrimp

Reduce Heart Disease Risk

Shrimp provides omega-3 fatty acids and is extremely low in saturated fat. 

Consuming these good fats has been linked to a variety of health benefits, including healthy aging, anti-inflammation, immune support, weight management, and a reduced risk of heart disease and Alzheimer's. Ten medium-boiled or steamed shrimp provide 0.04 grams of each DHA and EPA.

Compared to those who did not consume shrimp, shrimp eaters had lower rates of high blood pressure and high cholesterol and a lower chance of developing heart disease and stroke. To maximize heart benefits, the most important prep tip is to avoid frying.

While "bad" LDL cholesterol rises after eating shrimp, so too does "good" HDL cholesterol—and by a great amount, leading to a net positive effect on the ratio of total cholesterol to HDL. In other words, the consumption of shrimp was found to be associated with an overall favorable impact on blood cholesterol levels.

Improve Pregnancy Outcomes

Consuming a wide range of seafood during pregnancy is linked to better brain development in babies. 

In addition, shrimp can also supply other nutrients needed for fetal brain development, including iodine. In fact, three ounces of cooked shrimp provides 9% of the daily value for iodine. 

Other Nutritional Data

Shrimp is a lean, healthful protein source of protein. Ten medium-sized, cooked shrimp—steamed or boiled—provide almost nine grams of protein. Protein provides amino acids, the building blocks of life.

Shrimp's zinc helps support a healthy immune system and also aids in wound healing and the breakdown of carbohydrates. Zinc is also needed to maintain the sense of taste and smell. 

Vitamin E in shrimp is an antioxidant that protects healthy cells and tissues from damage that may lead to aging or disease. It also helps the immune system fend off bacteria and viruses, aids in the production of red blood cells, and widens blood vessels, which helps prevent blood clots from forming. 

Shrimp is a source of an antioxidant called astaxanthin, which helps treat diseases like diabetes, high blood pressure, cancer, neurological disorders, heart disease and obesity. This antioxidant has been shown to be very effective against oxidative stress, which is damage to cells that can lead to various disease states.

Risks of Eating Shrimp

While there are several positive attributes to eating shrimp, there are potential downsides to consuming it:

May Contain Contaminants

Shellfish may contain a range of unwanted additives, including heavy metals and microplastics. Microplastics may impact immune and reproductive function and counter the body's ability to fend off changes in cells that lead to disease. And excess mercury is known to impact the nervous system as well as heart and kidney health. Luckily, shrimp is considered a low-mercury food, but it is still something of which to be aware.

A Common Allergen

Exposure to shrimp by someone who is allergic to shellfish can cause a severe reaction, including life-threatening anaphylaxis, which involves swelling of the throat, the inability to breathe, severely low blood pressure and shock.

Healthy Aging

 

Aging is a gradual, lifelong process. Healthy aging begins early in life and not with the onset of old age. Healthy living throughout life contributes greatly to healthy aging in later years.  In fact, healthy aging is attainable. 

Many factors influence healthy aging like exercise, a healthy diet, going to the doctor regularly and taking care of your mental health.

Taking care of your physical health involves staying active, making healthy food choices, getting enough sleep, limiting your alcohol intake, and proactively managing your health care. Small changes in each of these areas can go a long way to support healthy aging. 

Exercise and physical activity

Physical activity is a cornerstone of healthy aging. People who exercise regularly not only live longer, but also may live better — meaning they enjoy more years of life without pain or disability. 

A study found that taking 8,000 steps or more per day, compared to only taking 4,000 steps, was associated with a 51% lower risk of death from all causes. 

Exercise is an essential tool for maintaining a healthy weight. Adults with obesity have an increased risk of death, disability, and many diseases such as type 2 diabetes and high blood pressure. However, thinner is not always healthier either. Being or becoming too thin as an older adult can weaken your immune system, increase the risk of bone fracture, and in some cases may be a symptom of disease. Both obesity and underweight conditions can lead to loss of muscle mass, which may cause a person to feel weak and easily worn out. 

As people age, muscle function often declines. Exercise can help older adults maintain muscle mass as they age. Many activities, such as brisk walking or yoga, are free or low cost and do not require special equipment.

Healthy eating

Making smart food choices can help protect you from certain health problems as you age and may even help improve brain function.

The Mediterranean-style eating pattern, which includes fresh produce, whole grains, and healthy fats, but less dairy and more fish may have a positive impact on health.

A low-salt diet called Dietary Approaches to Stop Hypertension (DASH) has also been shown to deliver significant health benefits. Studies testing the DASH diet found that it lowers blood pressure, helps people lose weight, and reduces the risk of type 2 diabetes and heart disease. 

Another eating pattern that may support healthy aging is the MIND diet, which combines a Mediterranean-style eating pattern with DASH. Researchers have found that people who closely follow the MIND diet have better overall cognition — the ability to clearly think, learn and remember.

Getting a good night’s sleep

Getting enough sleep helps you stay healthy and alert. Not getting enough quality sleep can make a person irritable, depressed, forgetful, and more likely to have falls or other accidents. 

Sleep quality matters for memory and mood. Inadequate sleep is associated with the buildup of beta-amyloid, a protein involved in Alzheimer’s disease. Poor sleep may also worsen depression symptoms in older adults.

Getting good sleep is associated with lower rates of insulin resistance, heart disease, and obesity. Sleep can also improve your creativity and decision-making skills, and even your blood sugar levels. 

Quitting smoking

Quitting smoking at any age will: 

• Lower your risk of cancer, heart attack, stroke and lung disease
• Improve your blood circulation
• Improve your sense of taste and smell
• Increase your ability to exercise

Limiting alcohol intake

Alcohol dependence affects every organ in the body, including the brain. Heavy drinking for extended periods of time in older adults may contribute to poor heart health. Stopping or limiting the use of alcohol could improve heart health and prevent the accelerated aging seen with heavy alcohol use.

Go to the doctor regularly

Going to the doctor for regular health screenings is essential for healthy aging. Getting regular check-ups helps doctors catch chronic diseases early and can help patients reduce risk factors for disease, such as high blood pressure and cholesterol levels.

Taking care of mental health

Mental health, or mental wellness, is essential to overall health and quality of life. It affects how you think, feel, act, make choices and relate to others. Managing social isolation, loneliness, stress, depression, and mood through medical and self-care is key to healthy aging. 

Staying connected with others may help boost your mood and improve your overall well-being while feeling lonely can also impact memory.

Older adults are at particular risk for stress and stress-related problems. Constant stress can change the brain, affect memory, and increase the risk of developing Alzheimer’s or related dementias. 

Depression is common in older adults. It increases risk of heart disease and metabolic disorders. Recurrent depression is a risk factor for dementia.

Finding ways to lower stress and increase emotional stability support healthy aging. You can help manage stress with meditation techniques, physical activity and by participating in activities you enjoy.Your favorite activities are not only fun — they may also be good for your health.

Cognition — the ability to clearly think, learn, and remember — often changes as we age. Healthy eating, staying active, and learning new skills may help keep older adults cognitively healthy. Exercising your brain by learning a new skill or engaging in mentally stimulating activities, such as reading, writing letters, and playing games can improve memory function.

In general, you can support your physical health by staying active, eating and sleeping well, and going to the doctor regularly. Take care of your mental health by interacting with family and friends, trying to stay positive, and participating in activities you enjoy. Taking steps to achieve better physical and mental health may reduce your risk for Alzheimer’s and related dementias as you age.

Walking 6,000 Steps/Day can Help Lower Risk of Cardiovascular Disease for Older Adults

 

A new study found that older adults who walk 6,000 to 9,000 steps a day have a 40% to 50% reduced risk of cardiovascular diseases, such as a heart attack or a stroke, compared to those who walk 2,000 steps per day.

 “We found for adults over 60, there was a strikingly lower risk of a cardiovascular event or disease over an average follow-up of six years,” Amanda Paluch, an assistant professor of kinesiology in the School of Public Health and Health Sciences at the University of Massachusetts said.

“When accumulating more steps per day, there was a progressively lower risk.”

This meta-analysis used data from 15 studies involving nearly 50,000 people from four continents, finding that walking between 6,000 and 8,000 steps per day was linked with a lower risk of death from all causes among older adults. More steps are generally better, so even if 8,000 steps is not possible, any amount above 3,000 steps is generally seen as beneficial.

The research did not support the 10,000-step goal, which came from a marketing campaign in Japan.

“The people who are the least active have the most to gain,” Paluch said. “For those who are at 2,000 or 3,000 steps a day, doing a little bit more can mean a lot for their heart health. If you’re at 6,000 steps, getting to 7,000 and then to 8,000 also is beneficial, it’s just a smaller, incremental improvement.” 

The latest analysis found no link between steps per day and cardiovascular risk in younger adults. Daily walking did not reduce the risk of heart disease in younger adults.

“This is because cardiovascular disease is a disease of aging and often doesn’t come to fruition until we’re at older ages,” said Paluch. 

Some ways to get your daily steps.

Erin Blakely, a licensed nursing home administrator specializing in gerontology, said golf is a great way for seniors to get their steps in.

“As we age, our bodies tend to slow down and become less active,” Blakely said. “This leads to fragility and an increased risk of health-related issues. I would notice those that stayed active (i.e., walking) having much greater success for longevity.” Golf is a great way for seniors to get their steps. One round of golf equals about 12,000 steps – about 2,500 if using a golf cart. 

 “There are emotional and physical benefits of walking,” Sabrina Romanoff, a clinical psychologist in New York City said.

“Specifically, when you wake up in the morning and start your day with a walk around the block – it will recalibrate your mind and prepare you for the day ahead. It’s a tangible reminder of the beauty, expansiveness, and people we live among and often breaks us out of a fixed mindset.”

“Similarly, walks at the end of the day help you unwind from the stress of the day and assist with the transition to sleep. Walking is ultimately a great reset button for the mind and body.”