World Fitness Blog : Leading Global Bloggers

March 5, 2021

The Weird Way Coffee Can Make an All-Nighter Worse

Filed under: Fitness,Health — Tags: , , — admin @ 9:09 pm

Maybe you were up every other hour with your newborn, or you pulled an all-nighter for the company’s annual report. Or maybe you just spent the night tossing and turning for no good reason. Whatever the case, when your alarm goes off at 6 a.m., you need help or you’ll never make it through the day. Instinctively, you brew yourself a cup of coffee—nature’s perfect antidote to feeling like death warmed over. But it turns out, while it may give your system a jolt, it’s weighing pretty heavy on your long-term health.

A report in the British Journal of Nutrition found that a night of poor sleep followed by a morning cup of black coffee caused blood sugar levels to spike 50 percent in otherwise young and healthy study participants. One suspected reason: Caffeine may contribute to insulin resistance, says lead study author Harry Smith at the Centre for Nutrition, Exercise & Metabolism at the University of Bath in the UK.

“Caffeine has a negative impact on sensors in our muscles that help the muscle take glucose out of the blood, hence why we saw the elevated blood glucose in the coffee condition,” he explains.

Since high blood sugar is the first step toward diabetes and other heart issues, it’s best to avoid it. One solution, suggests Smith, is to drink your coffee after breakfast, rather than before, which can help negate some of the effects of caffeine on blood glucose control.

Another fix: “Physical activity is a great way to control blood glucose levels and it is entirely possible that some morning exercise could be enough to negate the effect of caffeine on blood sugar levels as well,” he says, also noting that moderate coffee consumption has been linked with other positive health effects so there’s no reason to ditch the java entirely, especially if you pull an all-nighter.

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March 4, 2021

Binge-Drinkers Have a Harder Time Feeling Empathy

Filed under: Fitness,Health — Tags: , , , — admin @ 9:41 pm

A glass of wine may be good for your ticker, but too much booze can damage your heart in a more metaphorical manner: Researchers at the University of Sussex in England found that binge-drinking (defined as drinking three-quarters to a bottle of wine at once) impedes people’s ability to empathize with another person’s pain.


 

To study this, the scientists monitored brain activity in binge-drinkers (sober at the time) and non-binge-drinkers as they were shown images of an injured body part and asked to rate the pain experienced by a person with this injury. It took binge-drinkers longer to respond, they perceived the pain to be minimal, and the areas of their brains responsible for feelings like empathy lit up on the screen—suggesting binge-drinkers have to work overtime to imagine someone else’s angst.

Why does binge-drinking mess with your ability to tune into other people’s feelings? “During a binge-drinking episode, large amounts of alcohol enter the brain within a limited time period, followed by a period of no drinking—as opposed to regular drinking in which a person might consume similar weekly amounts of alcohol, but without the extremes of intoxication and withdrawal,” says study author Dora Duka, M.D., Ph.D.

Tthese swings in alcohol levels appear to cause dysfunction in part of the brain. “The pattern of binge-drinking seems to poison the brain both during intoxication and during withdrawal.”


Bottom line: Go steady on the booze and practice moderation.

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The Longer You Stare at a Screen, the Worse Your Health Habits Become

Filed under: Fitness,Health — Tags: , , , — admin @ 6:34 pm

Screen time is way up since the global pandemic began. While it’s an understandable diversion from life during COVID-19, it’s problematic when it comes to the rest of your health. A new study from scientists at Arizona State University shows the longer someone stares at a TV, phone, or computer screen during the day, the worse their health habits are.


 

Interestingly, when researchers broke down the screen use and health behaviors of the roughly 1,000 study participants, they found watching TV was linked to the worst eating habits, while smartphone use was most directly correlated to poor sleep. All screen use has some negative health consequences, says Christopher Wharton, Ph.D., associate professor of nutrition at
Arizona State and co-author of the study, but if you’re going to pick your battles, start by limiting the Netflix binges and shutting off your phone an hour before bed. “Different devices matter for different health behaviors, and we can make more targeted health improvements if we think about use of particular devices,” he says.

Getting away from your devices during COVID takes discipline. “For those who are having to spend more time in front of screens right now for work, such as myself, I take every opportunity to move away from them when work is done,” says Wharton. “I go play with my kids, work out outdoors, do woodworking projects, and pursue new COVID hobbies—I’m learning the violin. All of that delivers way more value for me personally than watching TV, especially after spending my whole day staring at a screen.”

Meanwhile, when you do choose to zone out in front of the tube, keep a bowl of fruit on your coffee table and pre-sliced carrots and cucumbers in a ziplock bag in your fridge so you can pull it out when the game is on. Mindlessly noshing on an entire bowl of fresh veggies with salsa dip vs. a bowl of chips with sour cream dip will save you about 2,000 calories.

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February 23, 2021

How to Make Food Your First Line of Defense Against Depression

Filed under: Fitness,Health — Tags: , , , , , , — admin @ 9:04 pm

In June 2020, depression and anxiety were up threefold across America compared to the same time last year, reports the CDC. The knee-jerk reaction is too often popping a pill. What if we looked at food more methodically to engineer homeostasis within? Eating healthier can improve symptoms like headaches, fatigue, and nausea, says psychiatrist Leela Magavi. Feeling more alert and energetic can domino into other mood-boosting behaviors like exercise and self-care. What’s more, a growing body of research suggests certain nutrients may help rein in anxious feelings and curb depression.

Fatten Up Your Diet

People who eat a Mediterranean-like diet—high in omega-3-rich fish, vegetables, nuts, and whole grains, but low in meat and dairy—are the least likely to develop anxiety. Healthy fats lower inflammation (linked to depressive symptoms) and boost production of a specific brain protein (BDNF) that influences neuroplasticity—the brain’s ability to form new connections and communicate effectively, says Jody Bergeron, RN.

Try it: Eat fatty fish, flaxseed, walnuts, chia seeds, and avocados, or take a supple-ment with EPA and DHA to get up to 2,000 milligrams of omega-3 per day.

The Whole of It

Twelve key vitamins and minerals—including iron, omega-3s, magnesium, zinc, plus vitamin C, B6 and 12—help prevent and treat depressive disorders. An international meta-analysis concluded that ingesting a full spectrum (30+) can ease mood dysregulation, ADHD, aggression, and anxiety. Your gut and brain have a direct line of communication, so micronutrients impact inflammation levels and mood, Bergeron says. Vegetables and whole grains keep your gut microbiome diverse and healthy—necessary since nearly 90 percent of the happiness hormone serotonin is produced in the GI tract, she adds.

Try it: Every day, load up on leafy greens, fresh herbs, whole grains (oats, farro, wild rice), quinoa, beans, nuts, cruciferous vegetables (Brussels sprouts, broccoli, cabbage), berries, and other colorful produce. Get more probiotic foods like miso, kimchi, kombucha, and yogurt, too.

Ditch the Sugar to Dampen Depression

Men who consume a lot of sugar are nearly a quarter more likely to develop anxiety or depression over five years, while the low-sugar DASH diet helps older adults stave off depression. Too much sweet stuff creates insulin resistance, which increases inflammation and releases chronic stress hormones, Magavi explains. Higher glucose levels slow brain cell growth and lower overall connectivity.

Try it: Cut back on added sugar, at least to the RDA of 6 percent of daily calories.

The Nutrition Plan to Boost Mood and Fight Depression

  • Breakfast: Green tea, half a grapefruit, an omelet with sautéed veggies, fresh herbs, a small amount of cheese, and olive oil, plus a side of whole-grain toast.
  • Mid-Morning Snack: Cottage cheese and blueberries topped with honey crunch wheat germ.
  • Lunch: Mexican bowl with black beans, farro, corn, red cabbage, leafy greens, avocado, salsa, and cheese.
  • Afternoon Snack: A few squares of 60 percent dark chocolate with almonds.
  • Dinner: Broiled wild sockeye salmon or steamed mussels with a side of brown rice and steamed asparagus or broccoli.
  • Dessert: Plain Greek yogurt topped with berries and whole-grain granola.

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February 5, 2021

How to Argue Better and Cope With Conflict—Without Losing Your Cool

Perhaps you had a few conversations in the past year you regret. Maybe your friend, neighbor, or family member went apocalyptic, and you matched the intensity. Rosalie Puiman, leadership coach and author of The Mindful Guide to Conflict Resolution, says that doesn’t have to be the case. Here are her top tips on how to argue better and cope with conflict.

1. Drop Your Ego

“If you’re having a tough discussion, especially around politics—and you want to be constructive—let go of the old paradigm of winning and losing,” Puiman says. Don’t argue to win, but rather to explore the intricacies of another person’s perspective. Shifting the narrative lowers the stakes.

2. Be Curious


“A great way in is to ask what the other person’s experiences have been. Be sincere, and share yours, too.” When you disclose something personal and make yourself vulnerable, it can make a divisive topic feel like less of a debate on moral mandates of right and wrong.

3. Tap Into Unsaid Emotions

Polarizing issues can automatically trigger anxiety and defensiveness. “The other person might be scared, angry, hurt, or they don’t feel seen. Identify that and say: ‘Wow, I sense so much pain in your words.’ ” Empathy can steer dialogue into neutral territory.

4. Know When to Walk

It’s okay to cut bait when things aren’t going well. “Say, ‘I think we’re touching on subjects we absolutely disagree on, and I don’t think it’s helpful to our relationship if we continue this.’ ” Changing the topic isn’t copping out.

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February 3, 2021

5 Ways to Be Happier Now, According to a Life Coach

In the pursuit of happiness Austin, Texas, life coach Bryan Daigle helps people see big life changes more clearly—from career jumps to relationship overhauls. Here’s some of his sage advice—free of charge.

How to Chase the Pursuit of Happiness

1. IDENTIFY YOUR MOTIVATION FOR CHANGE

“There are two types of energy,” Daigle says. “The energy to move away from something, and the energy to move toward something else.” Say you want to relocate across the country because your wife just filed for divorce. Is this a catalyst for change you’ve been too complacent to act on, or are you running away?

2. KNOW IT’S NEVER TOO LATE


“You’re capable of more change than you think, but that voice in your head inspiring a revolution will get only quieter the more you suppress it.” Heed that internal monologue, and don’t shy from shifting gears. Give yourself permission to ditch your current track to pursue your real passion, or reconnect with someone with whom you’ve lost touch.

3. THINK BACK FROM YOUR FUTURE

Not to get too morbid, but think about your life from your deathbed. “What decisions will you be most proud of? What will you wish you had done? What things seem so important now that are actually inconsequential?” This can shuffle your priorities in a big way.

4. NAME YOUR EMOTIONS

Fear is one of the biggest roadblocks to change. “By naming it and putting it in front of you, it can’t sabotage you from behind. Afraid of not making as much money in a new career? Say it out loud, then you can assess it.”

5. STEP OUTSIDE YOURSELF

When making a big decision, you want to be in the right frame of mind. “Sometimes that means going into nature or embarking on a road trip. Find something that grounds you, so you’re not coming from a place of high emotionality.”

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February 2, 2021

Bryson DeChambeau Invests in Mark Wahlberg’s Supp Company, Performance Inspired

Filed under: Fitness,Health — Tags: , , , , , , — admin @ 5:16 pm

You could say Mark Wahlberg’s most at home when he’s training. His inner drive is genetic and by some standards borderline obsessive—but that’s why the man’s so successful. He previously spoke with Men’s Journal about his daily routine, saying “breakfast is at 3:45 a.m., by 4 I’m training, 5 a.m. is prayers, and I’m golfing at 6.” So it was only natural for him to make a personal venture into supplements. Enter Performance Inspired.

After all, what better way to maximize recovery and gains than to have a direct hand in optimizing pre-workouts, BCAAs, creatine, and bars? From the beginning, Wahlberg adopted a startup mentality, hustling to research the competition and reaching out to distributors (you can read all about his journey into the supplement biz here). His partner, Tom Dowd, worked at GNC for 25 years and was involved with an exhaustive range of product development. His know-how and Wahlberg’s determination to provide clean, natural products to everyone from student athletes to weekend warriors made PI a success.


Now, they’re welcoming a new ownership union with pro golfer Bryson DeChambeau. He’ll take an active leadership role in shaping PI’s line of products and work with Wahlberg to inspire others to lead healthier lifestyles through fitness and nutrition. (We foresee many brainstorms happening over a round of golf.)

“The PI team created a full line of all-natural, clean products you can trust and their commitment to quality is what drew me to their products,” DeChambeau said in a press release. “I look forward to helping them develop more products and introducing healthy options to the golf and fitness community. Everyone is looking for healthy options on the course and at home, and I can’t wait to help inspire others to improve their golf fitness and their overall health, the right way!”

The hope is to develop a “Golf Fitness” strategy largely influenced by DeChambeau. (If you’ve been following his 40-pound bulk-up, you know why.) DeChambeau’s been creating a buzz ever since he beefed up—prioritizing strength, flexibility, and nutrition—and started driving the ball, on average, 322 yards. He finished the 2020 PGA Tour season as the longest hitter in the history of professional golf. If it seems like DeChambeau and Wahlberg are a match made in heaven, that’s because they are.

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January 28, 2021

Go Full McConaughey With the Actor’s Favorite Unorthodox Workouts

Struggling to get a consistent workout regimen at home? Matthew McConaughey’s workouts are anything but traditional, but they’ll boost your mood, health, and the monotony of isolation. Is it any surprise the actor’s got some unorthodox tricks up his sleeve to make movement a movement?

1. Run From Home

“Like any mammal, we’re always gonna make it back home. I like to run 20 minutes out, turn around, and drop and do 20 pushups 10 times during the run back.”

2. Dance All Night


“I could and should probably do it more often. It’s my favorite cardio. I don’t mind having a cocktail during some of my workouts.”

3. Have Some Sex

“The original exercise,” McConaughey writes in Greenlights. “It makes our companion see us in a more flattering light, which psychologically makes us feel like we look better.”

4. Wrestle…or Not

“I love it, but blew my ACL during a match. So now I spend a lot of time on the elliptical instead.”

5. Just Schedule It

“You don’t have to actually work out, just plan on it, that’s enough.”


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December 17, 2020

Is Your Favorite Paddling Spot Exposed to Toxic Runoff Water?

Filed under: Fitness,Health — Tags: , , — admin @ 9:01 pm

If your local lake is near a highway, think twice about paddling there.

A new study at Florida State University found when asphalt, sunlight, and rainwater mix, high concentrations of polycyclic aromatic hydrocarbons (PAHs), known carcinogens, are leached into the water. How worried should you be about toxic runoff water?


Researchers are just beginning to draw conclusions, but suspect the picture isn’t pretty. In the meantime, go paddling on cleaner waters away from major highways.

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December 14, 2020

Laird Hamilton and Joe Rogan on Staying Fit at Any Age

Filed under: Fitness,Health — Tags: , , , , , — admin @ 11:20 pm

As you get older, general fitness seems to be one of the first things to slip. Perhaps you are too busy, too tired, too stressed––the list of excuses goes on. However, one excuse that’s simply not true is that you are too old.

While nobody said getting older is easy––especially when it comes to maintaining fitness––there are countless examples of older athletes who defy their age and continue performing at a high level. Two prime examples are Laird Hamilton and Joe Rogan. While both men are in their 50s, training and fitness remain at the forefront of their focus.


In this 10-minute video, the two discuss the importance of staying fit as you get older, tips for staying motivated, and why saying that you’re “too old to workout” is not true.

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