Five Tips to
Avoid Excess Body Fat Leading to Obesity
Eating
fast food has become an essential part of their life, owing to people's
lifestyles. Most people are also tired to exercise because of the tight work
schedules, ultimately leading to obesity. Try out five ways to avoid excess
body fat, says an expert.
‘Get enough sleep on
a daily basis as irregular bedtime and insufficient sleep lead to weight gain.’
Eat breakfast every day, it is the most important meal of a day.
Watch out for empty
calories and take food which are low on sugar and fat content. It is important
to get a balanced diet with fresh fruits, vegetables, nuts and whole grains
included in it. Exercise daily for a
minimum of 30 minutes as it helps to reduce body fat as well as protect one
against chronic diseases associated with obesity like diabetes, heart disease.
It will also help to decrease stress and high blood pressure. Exercising is good
to decrease fat around the waist and total body fat which will slow the
development of abdominal obesity.
Get enough sleep on a daily basis as irregular bedtime and insufficient sleep lead to weight gain. Sleep-deprived people may be too tired to exercise, decreasing the "calories burned" side of the weight-change equation.
Consult a specialist if overweight and don't be afraid to ask for help.
Get enough sleep on a daily basis as irregular bedtime and insufficient sleep lead to weight gain. Sleep-deprived people may be too tired to exercise, decreasing the "calories burned" side of the weight-change equation.
Consult a specialist if overweight and don't be afraid to ask for help.
Running Reduces
Inflammation in Knee Joints
Running
reduces inflammation in knee joints and slows the process that leads to
osteoarthritis, finds a new study.
This idea that
long-distance running is bad for your knees might be a myth," said study
co-author Matt Seeley, Associate Professor of exercise science at Brigham Young
University in Utah, US.
‘Running for 30
minutes decreased both GM-CSF and IL-15 in the synovial fluid, thereby lowering
the inflammatory response.’
In the study
published in the European Journal of Applied Physiology, the researchers
measured inflammation markers in the knee joint fluid of several healthy men
and women aged 18-35, both before and after running.
The researchers found that the specific markers they were looking for in the extracted synovial fluid -- two cytokines named GM-CSF and IL-15 -- decreased in concentration in the participants after 30 minutes of running.
When the same fluids were extracted before and after a non-running condition, the inflammation markers stayed at similar levels. "What we now know is that for young, healthy individuals, exercise creates an anti-inflammatory environment that may be beneficial in terms of long-term joint health," said study lead author Robert Hyldahl from Brigham Young University.
Hyldahl added the study results indicate running is chondroprotective, which means exercise may help delay the onset of joint degenerative diseases such as osteoarthritis.
The researchers found that the specific markers they were looking for in the extracted synovial fluid -- two cytokines named GM-CSF and IL-15 -- decreased in concentration in the participants after 30 minutes of running.
When the same fluids were extracted before and after a non-running condition, the inflammation markers stayed at similar levels. "What we now know is that for young, healthy individuals, exercise creates an anti-inflammatory environment that may be beneficial in terms of long-term joint health," said study lead author Robert Hyldahl from Brigham Young University.
Hyldahl added the study results indicate running is chondroprotective, which means exercise may help delay the onset of joint degenerative diseases such as osteoarthritis.
By
Dr. A. Praveena
Assistant Professor
Department of Biochemistry
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