In a study of 43 couples, researchers at the University of Delaware and Ohio State University College of Medicine showed a connection between marital stress, hunger and food choices. The correlation was observed in healthy weight and overweight subjects, but was not seen in couples who were obese (having a BMI of 30 or higher).
They found that hostile marital arguments caused a surge in ghrelin, one of your hunger hormones. Known as the “appetite increaser”, ghrelin is primarily released in the stomach and signals your brain when it’s time to eat.
The couples agreed to participate for two days (each 9 1/2 hours long). They ate a meal together and tried to resolve one or more conflicts in their marriage. Hormones were tested at four different times of the day — once before a meal and three times after it (at two, four and seven hours after). Continue reading
If you’re trying to lose weight, join 69% of American men and women over the age of 20 who are also overweight or obese. Don’t fret. Here are 10 things you can do that’ll shed some pounds AND don’t involve walking on a treadmill, riding a bike, or running around the block.
Of these 10 things, how many do you do now? DO YOU…
☐ Stop eating when distracted by the TV, computer, phone, or a magazine/book?
☐ Eat on a smaller plate? Do you eat on a 9″ dish versus an 11-12″ hungry man dinner plate?
☐ Use smaller utensils or chopsticks and take smaller bites of food?
☐ Always sit down to eat?
☐ Chew slowly and steadily? Do you chew until your food has lost all of its texture or is liquefied?
☐ Finish chewing and swallowing completely before taking another bite of food? Continue reading
Posted in Longevity, Men's Health, Weight Control, Women's Health
Tagged diet, eat mindfully, eating habits, food, healthy habits, lose weight, obesity, overweight, weight control
Is there a magic number of hours you should sleep? According to studies on sleep and mortality, insufficient sleep can shorten your life. Sleeping plays an important role in:
- Healing and repairing blood vessels
- Maintaining a healthy balance of hormones that control your appetite
- Controlling blood glucose (sugar)
- Repairing cells and tissues, thus boosting bone/muscle mass
- Defending against foreign or harmful substances
You can experience the following immediate and long-term health effects when you don’t get enough sleep:
- Diminished cognitive function
- Increased levels of cortisol (stress hormone) which cause the following:
- Increased appetite / See video: Undersleeping and Overeating
- Increased body weight
- Increased belly fat / See video: Beer Belly Anatomy 101
- Increased risk for type 2 diabetes
- Increased chronic low-level inflammation which leads to chronic disease (such as, coronary artery disease, dementia, and stroke)
- Increased blood pressure
If Seven is Good, Is Eight Better?
Many people believe that they need at least eight hours of sleep a night for good health. But a study* reveals that sleeping seven (7) hours per night had the best survival rates. In fact, mortality hazard significantly increased when sleeping:
- ≥8 hrs. (When sleeping >8.5 hrs., health risk exceeded 15%.)
- ≤6 hrs. (When sleeping <4.5 hrs., health risk exceeded 15%.)
Causes of death associated with sleep duration include:
- Heart disease
- ‘Other causes’
- Stroke (Deaths from stroke were highest in men and women who slept 8, 9, and ≥10 hrs.)
- Breast cancer
- Colon cancer
Bottom line: Those who reported they slept 6.5 to 7.4 hours had a lower mortality rate than those with shorter or longer sleep.
*Six-year study by American Cancer Society; 1.1 million men/women ages 30-50 to >70 years. Published JAMA Psychiatry article: Mortality Associated With Sleep Duration and Insomnia, 2002.
Posted in Anti-Aging, Heart Health | Cardiac Rehab, Lifestyle, Longevity
Tagged Cancer, HealthStyle TV, heart disease, insomnia, Karen Owoc, Longevity, obesity, optimal sleep duration, stroke risk, weight loss
VIDEO: If you’re running on too little sleep, here’s how it can affect your waistline. Karen Owoc, The Health Reporter, hosts this compact segment of men’s health and fitness news in The Men’s Health Minute
Is your work and/or personal life a daily grind of surviving turbulent emotional stress? Tight deadlines, illness, family, relationship and financial problems are enough to succumb to an emotional eating binge. You need food to fuel your muscles, but food also feeds your feelings.
Emotional vs. Physiological Hunger
When eating is triggered by an emotion rather than physiological hunger, it’s known as ’emotional eating’ and comes at a cost to your health. Emotional hunger is distinctly different from being physically hungry. It strikes suddenly, whereas the rumblings of physiological hunger occur gradually.
Emotional hunger is a psychological need to fill a void and generally involves a craving for a specific food, i.e., a ‘comfort food’. On the other hand, physiological hunger can be satisfied by any variety of foods and isn’t focused on one particular item.
Comfort foods are foods that you crave to obtain a good feeling when you’re in a negative mood, such as when you’re angry or depressed. But you may also reach for comfort foods to sustain good, positive emotions, such as when you’re happy, relieved or elated. Comfort foods become dangerous when they’re unhealthy choices.
The most popular comfort foods for women are sweet, such as:
- Ice cream
Men, however, tend to gravitate towards food with more substance, such as:
Due to an increasing prevalence of obesity and sedentary lifestyles, type 2 diabetes mellitus (T2DM) has become an epidemic. This common form of diabetes parallels with obesity and has increased significantly over the past 30 years. The United States accounted for $198 billion spent on diabetes in 2010 which is 53% of total diabetes spending worldwide.
Exercising with Diabetes
Exercise has an acute and chronic effect on type 2 diabetes. Studies show that exercise is an effective prescription for managing this disease, whereas your risk of diabetes increases with sedentary behaviors (e.g., prolonged TV watching, sitting at work and other sitting like reading and eating meals).
Diabetes requires close monitoring of your glucose, insulin and diet. It’s necessary to be particularly diligent when you plan to exercise or engage in any physical activity. When you have diabetes, you’re unable to metabolize glucose normally. Glucose (blood sugar) comes from the foods you eat and is your body’s most important source of energy and nutrients — especially during exercise. It’s needed by all your cells and organs, such as your brain and muscles. Continue reading
VIDEO: New research found a nutritional link that could affect type 2 diabetes — a disease that affects 24 million people and has long-term health complications. Karen Owoc, The Health Reporter, hosts this compact segment of health news in The Health Reporter Minute. Writer/Producer: Karen Owoc.
When NYC Mayor Bloomberg proposed the ban on sodas in containers larger than 16 ounces, he said, “We’re not taking away anybody’s right to do things, we’re simply forcing you to understand that you have to make the conscious decision to go from one cup to another cup.” Bloomberg believes his proposal will help in the fight against the obesity crisis, but his ban removes the most important element in the battle with weight control… and that element is CONTROL.
Sodas are nutrient-void beverages, but as the mother of two, I’ve learned that it isn’t wise to “force” decisions upon kids. Decision-making is a learned skill and requires a parent’s belief that their children are smart, capable and independent-minded human beings.
Bloomberg continues, “The idea here is, you tend to eat all the food in the container in front of you,” said Bloomberg. “If it’s a bigger container, you eat more. If somebody put it in a smaller glass or plate or bowl in front of you, you would eat less.” One of the most important life skills children need to learn to become functioning and responsible adults is the ability to evaluate options and make a decision based on their valuation. Continue reading