Newsbriefs: Improve cardio fitness; Reduce Parkinson’s risk; Reduce NAFLD; Abdominal Fat and COVID 19; Improve GERD; Choose healthy, unprocessed foods
Improve Cardio Fitness with Simple Bodyweight Exercises
Bodyweight exercises—in which you use your body to create resistance against gravity and build strength— can improve oxygen circulation in healthy, inactive adults, according to a study published in International Journal of Exercise Science, January 2021. Ten adults performed 18 sessions of five basic exercises (burpees, high knees, split squat jumps, high knees again, then squat jumps) over a period of six weeks. Each exercise was performed for 60 seconds at a self-selected challenging pace, and interspersed with walking or active recovery periods. Peak oxygen uptake and output were both higher in the exercise group, compared with the control group, which did not exercise.
Consume Vitamins C and E to Reduce Parkinson’s Risk
Vitamins C and E contain antioxidants that help your body fight off diseases, according to a study published in Neurology in January 2021. Researchers studied 43,865 Swedish men and women (ages 18 to 94). Food frequency questionnaires were collected at the start. When comparing people in the highest and lowest levels of Parkinson’s exposure, those who consumed dietary vitamins C and E had the lowest risk of the disease. Find vitamin C in citrus fruits and juices, peppers, potatoes, blackcurrants, Brussels sprouts, broccoli, and strawberries. Find vitamin E in dark, leafy greens, almonds, peanuts/peanut butter, red bell peppers, asparagus, mango, avocado, and sunflower seeds. Adults need 40 milligrams (mg) of vitamin C per day and 15 mg of vitamin E.
Lose Weight, Reduce NAFLD
An analysis of 43 studies from nine databases (2,809 participants) found that weight loss helped reduce symptoms of nonalcoholic fatty liver disease (NAFLD), and the more people lost, the more their biomarkers of NAFLD improved. It didn’t matter whether they used behavior modification, pharmacotherapy or bariatric surgery. All results were the same. For every 1 kilogram of weight lost, there was evidence of an 0.83 unit reduction in alanine aminotransferase and an 0.56- unit reduction in aspartate transaminase, both enzymes linked with liver damage. Significant improvements can be achieved with modest weight loss, but greater weight loss is associated with greater improvements.
Reduce Abdominal Fat to Lessen COVID-19 Symptoms
A higher body mass index is a known risk factor for critically ill COVID-19 outcomes. In a study published in Obesity, December 2020, researchers found that higher levels of abdominal (visceral) fat put someone at even higher risk of requiring intensive care for COVID- 19. Scientists evaluated studies published through November 2020 and calculated differences between COVID-positive patients in the intensive care unit (ICU) and those who did not require critical care. Those with visceral fat were more likely to require a stay in ICU. To reduce weight and visceral fat, cut back on highly processed foods and eat more fresh whole foods, while also maintaining at least 30 minutes of moderate to vigorous activity daily. You don’t have to do all 30 minutes at once. Even 10-minute intervals are helpful.
Improve GERD with Better Diet, Lifestyle Choices
A study published in JAMA Internal Medicine (January 2021) found that more than a third of people who suffer from gastroesophageal reflux disease (GERD, or acid reflux) can reduce symptoms by adhearing to five healthy lifestyle factors: normal body weight, never smoking, moderate to vigorous physical activity for at least 30 minutes a day, no more than 2 cups of coffee, tea, or soda daily, and following a healthy diet. Each factor independently affects GERD. The researchers developed an antireflux score, from 0 to 5, to rank people in the Nurses’ Health Study II (42,995 women ages 42 to 62) based on the number of these lifestyle factors they follow. Data was examined every four years from 2005 to 2017. Results showed that adherence to an antireflux lifestyle may prevent nearly 40 percent of GERD symptoms, researchers said.
Choose Healthy, Unprocessed Foods to Live Longer
Studies show that the more ultra-processed foods (UPFs) you eat—those boxed, bagged, or canned—and the fewer whole, natural foods you eat, the higher your mortality risk. In a study published in The American Journal of Clinical Nutrition, December 2020, 22,475 people (average age 55) in Italy were followed for 8.2 years. Evaluating data from food frequency questionnaires, researchers categorized both all-cause and cardiovascular mortality risk as highest to lowest based on the ratio of UPF consumption to total food consumed. Those who reported the highest intake of UPFs showed the highest risk of cardiovascular disease, death from heart disease, and all-cause mortality. High sugar content was to blame for more than a third of the highest risk factors, the researchers said. Biomarkers of poor kidney function appeared among 20 percent of people in the highest-risk category.
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