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Simple dietary changes up your health quotient


An egg-cellent weight loss plan

Scrambled, boiled, poached, nothing beats a good egg. And they’re not only tasty, they’re also a great weight-loss aid. Past studies have found that eggs help shift those extra pounds, including research gathered by the Rochester Centre for Obesity in the US. Thirty obese or overweight women ate either two eggs or a bagel for breakfast, with both meals containing around the same amount of protein and calories. However, the women who ate eggs stayed fuller for longer and ate less for lunch. Over the following 36 hours, they consumed around 417 fewer calories than the bagel participants—a massive difference! 

High-fat Mediterranean diet can keep you healthy

People should stop counting calories and instead focus on nutritional value of foods to fight obesity and heart disease, say experts, including one of Indian-origin, advocating a high-fat Mediterranean-style diet. “It is time to stop counting the calories, and instead start promoting the nutritional value of foods if we are to rapidly cut illness and death from cardiovascular disease and curb the rising tide of obesity,” experts said in an editorial published in the journal Open Heart. Drawing on published evidence, Aseem Malhotra from the Department of Cardiology, Frimley Park Hospital in the UK, James DiNicolantonio from Saint Luke’s Mid America Heart Institute in the US and Simon Capewell from University of Liverpool in the UK, argued that like stopping smoking, simple dietary changes can rapidly improve health outcomes at the population level. For example, boosting omega 3 fatty acid (from fatty fish), olive oil, and nut intake have all been associated with reduction in deaths from all causes and from cardiovascular disease, within months, they said. Evidence shows that poor diet is consistently responsible for more disease and death than physical inactivity, smoking and alcohol put together, the experts said. 

Short bouts of activity may offset lack of sustained exercise in kids

Children who interrupted periods of sitting with three minutes of moderate-intensity walking every half hour had lower levels of blood glucose and insulin, compared to periods when they remained seated for three hours. Moreover, on the day they walked, the children did not eat any more at lunch than on the day they remained sedentary. The study, published online in the Journal of Clinical Endocrinology and Metabolism, was conducted by researchers at NIH’s National Cancer Institute (NCI), Eunice Kennedy Shriver National Institute of Child Health and Human Development (NICHD), National Heart, Lung and Blood Institute (NHLBI), National Institute of Diabetes and Digestive and Kidney Diseases, and Clinical Center. “We know that 30 minutes or more of moderate physical activity benefits children’s health,” said the study’s senior author, Jack A. Yanovski, MD, chief of NICHD’s Section on Growth and Obesity. 

Goth teens could be more vulnerable to depression and self-harm

Young people who identify with the goth subculture might be at increased risk of depression and self-harm, according to new research published in The Lancet Psychiatry journal. The findings show that teenagers who identified very strongly with being a goth at age 15 were three times more likely to be clinically depressed and were five times more likely to self-harm at age 18 than young people who did not identify with the goth subculture. “Our study does not show that being a goth causes depression or self-harm, but rather that some young goths are more vulnerable to developing these conditions,” said lead author Dr Lucy Bowes from the University of Oxford.

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