Interesting Health Articles & Facts - Enjoy Health Articles

Does Milk Cause Weight Gain?

2011-02-25T08:13:00.000-08:00

Image Credit:Janine Chedid
On the contrary, it prevents weight gain. However, infants and bodybuilders do gain weight from drinking milk. But such weight gain is mainly because of the protein content of milk rather than fat. Fat loss regimens help shrink the fat cells in the body. Research shows that milk helps maintain the fat cells in shrinked state, thus preventing or slowing the fat cells from bouncing back to its initial size.

Studies on rats have shown that rats-on-diet have lower fat mass when they take dairy proteins and high calcium then when they consume whey, soy or casein protein and low calcium(1).Now moving on to humans, we know that weight loss increases appetite so much that we tend to rebound back or sometime gain even more weight than what we started with. Studies show that milk supplementation diminishes this effect(2).

Why Not Take Calcium tablets Instead of Milk ?

Studies on fat cells show that calcium plays a key role in it's metabolism. While it's true that high calcium diet prevents synthesis of fat cells and helps in it's shrinkage, dairy sources of calcium has shown even greater effect. Milk not only prevents weight gain in those who are dieting and have lost weight but also those who are not dieting(3).

What Should We Do ?

Milk is a super nutrition. If you are afraid of the fat in the milk then buy fat-free milk. Calcium in the milk is more effective than calcium in tablets. Try milk and see it for yourself if it helps you keep your weight in check.

References:

1.Eller LK, Reimer RA.A high calcium, skim milk powder diet results in a lower fat mass in male, energy-restricted, obese rats more than a low calcium, casein, or soy protein diet.J Nutr. 2010 Jul;140(7):1234-41.

2.Gilbert JA, Joanisse DR, Chaput JP et al.Milk supplementation facilitates appetite control in obese women during weight loss: a randomised, single-blind, placebo-controlled trial.Br J Nutr. 2011 Jan;105(1):133-43.

3.Zemel MB.The role of dairy foods in weight management.J Am Coll Nutr. 2005 Dec;24(6 Suppl):537S-46S.

Last Updated: Feb 25, 2011

Originally published at http://www.ihafs.org/2011/02/does-milk-cause-weight-gain/

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Is Marathon Good for Health ?

2011-02-19T19:58:00.000-08:00

By Syed K Haque, MD
Image Credit: KJohansson
The Fresh Air Fund is inviting runners to 13.1-mile marathon that takes you through beautiful Central Park, action-packed Times Square and ends with breathtaking finish-line views of the New York City harbor. So the question is, " Is it Good for health?".

Role in Weight Loss

In a study, published in Journal Obesity, researchers followed 6406 runners over 7.4 years. What they found would be useful in motivating many to take to running.
They found that when initially sedentary men and women started running regularly, they lost weight at the rate of 0.017 kg/km per week in case of men and 0.023 kg/km per week in case of women(1). Should this now be used to decide how much to run per week to achieve our desired weight loss goal in a short time ?

American Heart Association recommends, "..perform any moderate-to-vigorous-intensity aerobic activity for at least 30 minutes on most days of the week at 50–85 percent of your maximum heart rate". They caution, "...But don't overdo it. Too much exercise can give you sore muscles and increase the risk of injury." According to them, the maximum heart rate is 220 minus your age(2).

What after having achieved your desired weight loss goal ?

The above study on 6406 runners, having found weight loss with regular running, also found that those who quit running gained weight at a rate of 0.005 kg/km per week in men and 0.018 kg/km per week in women. So to maintain weight, it suggests regular exercise.

How to avoid dehydration ?

Another study has found that during a marathon the maximum weight loss occurs in the first 4 hours (3). This suggests proper fluid intake right from the start to avoid dehydration.Some people suggest taking weight before and after a marathon, and making up for the loss through drinking water.

Could rehydration, the solution to dehydration, be harmful ?

Sometimes, athletes consume too much water leading to low sodium in the blood. While researchers have argued on what causes low sodium in marathon runners ? They generally believe that it's overdrinking which dilutes the blood, and blame the global sports drink industry for continuing to promote overdrinking. Some also believe in the role of loss of sodium in sweat(4). Many sports specialist recommend fluid intake ad libitum ( "at one's pleasure"). So listening to the body's own alarm "thirst","thirst","thirst" should be a useful guide to fluid intake .

What should we do ?

Measure your weight before and after exercise. Drink in moderation. Consult your physician if you have headache, confusion or any other new symptom. Follow the advice of American Heart Association regarding physical activity.

References:

1.Williams PT, Thompson PD.Dose-dependent effects of training and detraining on weight in 6406 runners during 7.4 years.Obesity (Silver Spring). 2006 Nov;14(11):1975-84.

2. Physical Activity-American Heart Association.http://www.americanheart.org/presenter.jhtml?identifier=4736.Accessed Feb 19,2011.

3.Kao WF, Shyu CL, Yang XW et al.Athletic performance and serial weight changes during 12- and 24-hour ultra-marathons.Clin J Sport Med. 2008 Mar;18(2):155-8.

4.Yoram Epstein and Yoav Cohen‐Sivan.Exercise‐associated hyponatraemia: facts and myths.Br J Sports Med. 2007 February; 41(2): 111.

Last revised: Feb 19, 2011

This health article is republished with permission from www.ihafs.org .

Eating Too Quickly Will Make You Fat

2010-09-22T10:15:00.000-07:00

Dr.Kristie Leong
Many people have busy schedules that don’t allow them the luxury of sitting down to a leisurely meal. Instead, they grab something fast from a drive-through window - or scarf down a brown bag lunch before returning to their to-do list. Not only does eating too fast lead to indigestion, it also contributes to weight gain – and the growing problem of obesity. Is speed eating causing you to gain weight?

Does Eating Too Fast Really Cause Weight Gain?

Eating too quickly leads to weight gain, mainly by causing you to overeat. In a study published in the Journal of Clinical Endocrinology and Metabolism, men who devoured a large serving of ice cream in five minutes had lower levels of hormones that cause satiety than men who took thirty minutes to finish their treat. Despite eating a big bowl of ice cream, the men who ate in only five minutes weren’t full.

When you eat too fast, you don’t give the stomach time to tell the brain that it’s had enough – so you keep on eating. It takes twenty minutes for brain-signaling hormones to signal the brain that it no longer needs food. The key is not to eat too much during that twenty minute time period.

Eating Too Quickly is an Unconscious Habit for Some

Some people aren’t aware that they’re eating too fast - so ingrained is the speed-eating habit. They’re so used to wolfing down food that the experience of tasting what they’re eating no longer registers. This type of mindless eating is sure-fire recipe for weight gain – as well as indigestion and heartburn. The health consequences of eating too quickly go beyond simple weight control.

How to Stop Eating Too Fast

Make a conscious effort to slow down the pace of a meal until it becomes second nature.

Train yourself to set down your fork after each bite, and pick it up again only when your mouth is empty.

Focus on the taste and smell of what you’re eating and describe the flavors in your mind.

Cut back on the size of each bite or use chopsticks instead of a fork to train yourself to put smaller portions in your mouth.

Pay attention to signals that indicate you’re full, and don’t eat past that point.

If you’re eating with someone, focus on the conversation rather than on what’s on your plate.

Play slow, new age music in the background during a meal to set the pace. It’s hard to speed-eat when Yanni is playing in the background.

Eating Too Fast: The Bottom Line?

Learn how to take it slow at meal time. You’ll consume fewer calories – and actually taste your food again.

References:

Men's Health. "6 Mistakes That Keep You Fat"

The copyright of the health article, "Eating Too Quickly Will Make You Fat," in "Interesting Health Articles" is owned by Dr.Kristie Leong M.D. Permission to republish this article in print or online must be granted by the author in writing.

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Can Taking Antihistamines Cause Weight Gain?

2010-09-11T09:06:00.000-07:00

Dr.Kristie Leong
Taking antihistamines may relieve allergy symptoms, but these commonly used medications can also make it harder to fasten your belt. A new study carried out at Yale University shows that people who take antihistamines are more likely to be obese or overweight than those who don’t.

Antihistamines and Weight Gain

When Yale researchers looked at the body weight of 268 prescription antihistamine users, they made an interesting observation. Forty-five percent of antihistamine users were overweight compared to thirty percent of the general population. All in all, taking antihistamines was associated with a fifty-five percent greater risk of being overweight or obese.

Why Do People Take Antihistamines and Why Do They Cause Weight Gain?

Prescription antihistamines are frequently prescribed to treat allergy symptoms – particularly hay fever and seasonal allergies. They block the production of histamine – a chemical involved in producing allergic symptoms - such as itchy eyes, a runny nose, and sneezing.

Why the association between antihistamines and weight gain? Researchers are quick to point out that the results don’t necessarily mean that antihistamines cause weight gain. It could be that having allergies predisposes a person to put on weight.

On the other hand, the brain has receptors for antihistamine, and antihistamine receptors in the brain play a role in appetite, and, possibly, the rate at which the body burns fat. So, people who take antihistamines may unconsciously eat more – and taking antihistamines may slow down their metabolism slightly. The not so happy results? Weight gain.

Other Medications That Cause Weight Gain

Antihistamines aren’t the only medications that cause weight gain. Other common drugs that can cause “stealth” weight gain include antidepressants, beta blockers, steroids, insulin, and medications to treat seizures. Some people taking these medications experience gradual weight gain – and don’t know why – and it can be tough to take if off once it lands in all the wrong places.

Antihistamines and Weight Gain: Other Options?

Are there alternatives to taking antihistamines to treat allergies – that don’t cause weight gain? Anyone who’s experiencing weight gain on antihistamines should talk to their doctor about using a steroid-based nasal spray. These are quite effective for treating nasal stuffiness and won’t cause weight gain. There are also antihistamines eye drops available for itchy eyes and since they aren’t absorbed systemically to a significant degree, they don’t cause weight gain.

Antihistamines and Weight Gain: The Bottom Line?

There are lots of medications that cause weight gain that few people are aware of. Whether you’re taking antihistamines or any other drug, check your medication list if you’re gaining weight - and don’t know why.

References:

Medscape.com. "Antihistamines Linked to Extra Pounds"

The copyright of the health article, "Can Taking Antihistamines Cause Weight Gain?," in "Interesting Health Articles" is owned by Dr.Kristie Leong M.D. Permission to republish this article in print or online must be granted by the author in writing.

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Can Capsinoids Help You Lose Weight?

2010-08-29T22:03:00.000-07:00

Dr.Kristie Leong
Is there a natural way to boost fat burning? The answer doesn’t die with dangerous diet pills and supplements that elevate the heart rate, blood pressure, and increase the risk of stroke. Could there a safe, all-natural way to boost fat metabolism? Some studies show that green tea extract slightly boosts fat burning. Now, a new study shows that compounds found in sweet peppers called capsinoids may also boost fat metabolism.

The Thermogenic Effects of Capsinoids

Many people confuse capsinoids with an ingredient in hot peppers called capsaicin - another compound that has metabolism boosting potential. Capsaicin is the ingredient that gives hot peppers their kick. Unlike capsaicin, capsinoids are found in sweet peppers and lack the tongue-burning heat of capsaicin.

Capsinoids to Boost Fat Metabolism

In a study published in the journal Nutrition and Metabolism, researchers looked at the thermogenic effects of capsinoids in sweet peppers. To do this, they gave twelve young men either capsinoids or a placebo and measured the effect it had on fat metabolism both at rest and after ninety minutes of moderate- intensity exercise.

The results? The men who took capsinoids had twenty percent greater energy expenditure at rest than men who took a placebo. The researchers also found lower levels of fatty acids in their blood stream, suggesting that the capsinoid group used more fat for fuel. They found thermogenic effects at rest - no further increase in fat burning with exercise.

How Do Capsinoids Boost Fat Burning?

Capsinoids boost levels of norepinephrine in the blood stream, a fat-burning hormone that breaks down fat stores when it binds to receptors on fat cells. Norepinephrine is a hormone that increases with exercise to help break down fat for the body to use as fuel. This probably accounts for much of its fat-burning capabilities. Why didn’t capsinoids further boost fat burning with exercise? Probably because he body is already producing large amounts of norepinephrine to fuel muscle movement – and the receptors are saturated. Thus, capsinoids are most important for boosting fat metabolism at rest.

Capsinoids to Boost Fat Metabolism: The Bottom Line?

Capsinoids have a favorable side effect profile, and have no serious side effects. Some companies have started to carry them in supplement form, but they’re expensive. Unfortunately, its unlikely eating sweet peppers would have the same benefits as the supplement since you’d need to eat too many peppers. This is one supplement that could offer some benefit without significant side effects. It’ll be interesting to see what future studies show.

References:

Nutraingredients.com. "Sweet pepper compounds show weight management power"

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Can Reducing Meat Consumption Help You Lose Weight?

2010-08-07T13:45:00.000-07:00

By Dr.Kristie Leong
Image Credit : Vyperx1
High protein, low carbohydrate diets have been the craze for many years. For some these diets work well – at least initially. The problem is, low carbohydrate diets can be difficult to stick with long-term. Some people end up gaining back the weight they lost – and more. Now, a new study suggests that a high protein diet containing lots of meat could be detrimental when it comes to weight loss. Can reducing meat consumption help you lose weight?

Eat Less Meat, Lose Weight?

In a study published in the American Journal of Clinical Nutrition, European researchers looked at the body weights and eating habits of more than 370,000 adult men and women of all ages. After determining their baseline weight and height, they followed their eating habits for five years. What they found flies in the face of what the Atkin’s diet teaches. They found that men and women who ate larger amounts of meat were more likely to gain weight.

How much did eating more meat contribute to weight gain? Those men and women who increased their meat intake by the equivalent of a steak a day gained an average of 4.5 pounds per year. Surprisingly, this held true for all types of meat including packaged meats, red meat, chicken, pork, and turkey – and for both men and women.

Is Eating Less Meat the Answer to Weight Loss?

This isn’t the first study to show an association between lower meat consumption and lighter body weights. A 2005 Swedish study found that vegetarians, vegans, and those who don’t eat red meat were less likely to be overweight than meat eaters. Several other studies show that vegetarians and people who eat less meat weigh less on average.

Should You Eat Less Meat to Lose Weight?

Protein naturally increases satiety, which means people who eat meat and other high protein foods eat fewer calories overall. This is something to consider before completely giving up meat. The fact that meat-eaters gain more weight, according to some studies, may be related to the fact that meat is often high in fat – although this study showed that even poultry, which is usually leaner than red meat, was associated with weight gain.

Reducing Meat Consumption to Lose Weight

Since protein is usually more filling than carbohydrates, it’s important to get an adequate amount (at least 1 milligram per kilogram of body weight per day), but that doesn’t mean it has to come from meat. Other good sources are eggs, tofu, chick peas, lentils, quinoa, and the many meat substitutes on the market these days. If you get your protein mostly from beans and lentils, be sure to eat a complimentary protein source such as brown rice to supply the missing amino acids. Fish is also a good source of protein, but select one that’s low in mercury and other contaminants.

If you’re not ready to give up meat, choose leaner cuts of meat – and watch the preparation. Avoid frying meats – grill, broil, or stir-fry them instead. Choose light meat turkey and chicken instead of red meat whenever possible.

If You Eat Less Meat, Will You Lose Weight?

Try eating less meat for a month – and substitute other vegetarian forms of protein and fish instead. Keep a food dairy and record your weight every week – to see if you’re losing weight. Some people do seem to do better on a diet that contains less meat. Plus, it’s healthier for your heart. See if it works for you.

References:

Medical News Today website. "Decreased Meat Intake May Help Weight Loss And Maintain Healthy Bodyweight"
American Journal of Clinical Nutrition. 2005; 81:1267-74.

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Five Fun Places to Exercise

2010-08-05T21:47:00.000-07:00

Dr.Kristie Leong

Image Credit : Mamoonlodhi
Are you suffering from workout boredom? Doing the same tired exercises at the gym or in your home can quickly squelch your enthusiasm for exercise – even if you work out at a fancy health club. The solution? Try some new exercises and change the backdrop a little, in other words - add some variety. This will not only rekindle your enthusiasm for working out, but it’ll help you break through a fitness plateau. Here are some places to workout that’ll shake up a stale fitness routine.

New Workout Places: Find a Trail

Nothing busts workout boredom faster than exercising in the great outdoors. Instead of walking or running on the treadmill in the gym, find an exercise trail in your area – and make it your next workout destination. To find a local trail, use a free online service such as traillink.com to quickly find running, hiking, and biking trails in your area. Whether you choose to walk it, jog it, or bike it, trail exercising is good for both mind and body – and a great way to enjoy nature. For an added challenge, wear a backpack while hiking.

Fun Places to Exercise: The Park

Parks are not just for kids anymore. They’re also a convenient place to shake up a stale fitness routine. Look for a park that has a path with exercise stations along its course. Each station illustrates a different exercise to do as you progress along the trail. After you’ve conquered each exercise station, head over to the swing set and monkey bars. Do some pull-ups on the monkey bars, then head to the swings and pump your legs as hard as you can as you reach new heights. Finish up by doing triceps dips using a park bench as an arm support.

Prevent Workout Boredom by Getting All Wet

When’s the last time you took a dip in the pool? Swimming laps is good exercise, but so is treading water. You can also run in a pool in much the same way you run on land. The water resistance gives the lower body a good workout, while burning calories at the same time. If you aren’t ready for running under water, try marching instead - to help tone and firm your legs. An advantage of exercising in the pool is you won’t get hot and sweaty.

New Places to Work Out: Visit a New Neighborhood

Who says you have to walk or jog only in your neighborhood? Take your walking or jogging routine to a new neighborhood for a change of scenery. Once you’ve selected a good location, drive through it beforehand to make sure it’s safe – and walk only during the day. There’s nothing like new sights and sounds to give workout boredom the heave-ho.

Bust Workout Boredom with a Rebounder

A rebounder is a mini-trampoline that’s small enough to go almost anywhere. Put it in your backyard on a nice day and burn some calories jumping. Get the kids one too, and you can all jump together. While you’re at it, keep a hula hoop handy and use it to work your core when you get tired of rebounding on the mini-trampoline.

The Bottom Line?

Give workout boredom the boot and break out of a fitness plateau by changing the workout scenery – but, whatever you do, keep moving.

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When Is the Best Time to Lose Weight?

2010-07-21T09:17:00.000-07:00

By Dr.Kristie Leong

Losing weight can be a tough battle. It takes a certain mindset to change unhealthy eating habits and focus on eating more nutritious foods that are still low in calories. On the plus side, it can be done - and many people have succeeded in reaching their ideal body weight by changing the way they eat and exercise. If you’ve truly made the commitment to start losing weight, that’s half of the battle since it takes mental resolve to change bad eating habits. Surprisingly, you could have an easier time shedding extra pounds at certain times of the year. When is the best time to start losing weight?

Is It Best to Start to Lose Weight in the Warm or Colder Months?

Two of the most popular times of year for changing bad eating and exercise habits is at the beginning of the new year - and just before beach season. Who doesn’t feel inspired to eat healthier as the New Year approaches – or after flipping through a magazine featuring the latest swimwear?

As it turns out, you may have more success if you start to lose weight before bikini season rather than after the New Year. Why? The days are longer in April and May and you’re exposed to more sunlight as summer approaches, which helps to reduce cravings for carbohydrates and other unhealthy foods.

Most people also experience a surge in energy as the days become longer and brighter. You’ll also have more opportunities to be out and about with trips to the park and to the pool during warm weather. Most people are naturally more active during the spring and summer – especially if they live in an area that has very cold winters.

Why It’s Best Not to Start Losing Weight in the Winter

Winter is a time when carbohydrate cravings usually peak. You’re exposed to less light during the winter, which causes serotonin levels to plummet. This triggers food cravings. Vitamin D and melatonin levels are lower and cortisol levels are higher, which can make it more difficult to lose weight in the winter. People are naturally less active – especially those who live in a very cold climate – and opportunities for exercise are fewer. Most people feel more like curling up with a good book by the fireplace when temperatures drop rather than heading outdoors to run a few laps on the snow covered streets.

The Best Time to Start to Lose Weight?

Of course, a healthy lifestyle and an exercise plan are important any time of year. But, if you’re only recently made up your mind to start losing weight, it may be less challenging to begin in May or June rather than December or January. December may be the most challenging month of all – for obvious reasons. You can be successful losing weight any time of year, but starting to lose weight in the spring or summer has its advantages.

References:

Journal of Clinical Endocrinology and Metabolism, 82, 4015-4019
Obesity Research, 3, 477S-480S

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Is Bike Riding Good for Weight Loss?

2010-07-14T07:54:00.000-07:00

By Dr.Kristie Leong

Not everyone enjoys the same type of exercise – and the key to sticking with an exercise program is finding an activity you love. For some people, taking a brisk outdoor walk is a way to see the landscape while burning calories. Another way to enjoy the great outdoors - and still get a workout - is to ride a bike. But, what if you’re trying to lose a few pounds? Is bike riding good for weight loss?

Is Bike Riding Good for Weight Loss?

A new study recently published in the Archives of Internal Medicine showed that riding a bicycle is a good way to manage weight. Women living in the Netherlands who pedaled a bicycle four hours or more each week were less likely to experience age related weight gain. The same held true for women who walked briskly on a regular basis. Both of these activities are effective for managing weight and can be done outdoors or indoors. All it takes for indoor walking and biking is access to a stationary bike or treadmill.

Bike Riding for Weight Loss: How Many Calories Can You Burn?

Bike riding can burn a significant number of calories – depending on the effort put into it. Riding at a moderate speed of thirteen miles per hour burns a little over 500 calories each hour. Pumping up the speed to fifteen miles per hour burns a whopping 750 calories per hour. You’ll expend fewer calories on a stationary bike, but the calorie burn can be increased by altering the resistance.

Other Advantages of Bicycle Riding for Weight Loss

Bicycle riding for weight loss has the advantage of being something most people enjoy. Instead of counting the minutes until a workout is complete, most riders enjoy biking outdoors for hours at a time – which means it’s an easy workout to stick to. Riding a bike also gives the lower body a good workout and even works the all-important abdominal core. For even more motivation and variety, join a bicycle club in your area - or bike with a friend. It’s fun to explore new roads and biking trails with another rider. It certainly won’t feel like you’re bicycle riding for weight loss.

Maximizing Calorie Burn to Lose Weight Riding a Bike

To burn more calories riding a bike, don’t bike consistently at the same speed all the time. Vary the speed by throwing in a few fast intervals where you bike as hard as you can and then give your body a chance to recover. Studies show that this type of interval training burns significantly more calories and offers a great cardiovascular workout. This may be easier to do on a stationary bike. When outdoors, make it a point to tackle a few hills to challenge your body to burn more calories.

Is Bike Riding Good for Weight Loss?

Bike riding for weight loss is not only a great way to burn calories, but it’s enjoyable too. Why not give it a try?

References:

Medscape.com. "Bicycling, Brisk Walking, May Help Control Weight in Overweight, Obese Women"

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Does Depression Cause Weight Gain?

2010-06-30T09:34:00.000-07:00

By Dr.Kristie Leong M.D

Adding a few unexpected pounds can make a person feel a little down, but what about the opposite scenario? Can feeling down make it more difficult to fight the battle of the bulge? Mood and eating habits are closely associated for many people, so it’s not surprising that emotional factors play a role in obesity. Does depression cause weight gain?

Weight Gain and Depression: Does Depression Cause Weight Gain?

There may be some validity to the idea that weight gain and depression are intertwined. In a new study, over 5,000 young men and women were closely followed for twenty years to look at the correlation between weight gain and depression.

During the twenty year study, all the men and women – whether depressed or not – put on at least a few pounds, but those who were depressed gained the most weight – particularly around the waistline. On the other hand, the opposite wasn’t true. Men and women who were overweight at the beginning of the study were at no higher risk for depression as a result of their weight gain.

Why the Association Between Depression and Weight Gain?

There are lots of possibilities including the fact that people who are depressed may try to relieve their mental pain by eating more. Researchers in this study theorize that the tendency to gain fat around the waistline in depressed people may come from higher cortisol levels produced in response to stress.

Cortisol is commonly known as the “stress hormone” since it’s produced in greater quantities during stressful periods. High levels of cortisol have been correlated with abdominal obesity and accumulation of fat around the waist – as well as a decrease in muscle mass and bone density. Cortisol also raises blood sugar levels, increases blood pressure, and lowers immunity. Too much cortisol isn’t a good thing when it comes to body composition – or overall health.

Elevated cortisol levels also increase appetite to help the body refuel after stressful times, so depressed people with high cortisol levels may eat more food – particularly high carbohydrate foods.

Reducing the Cortisol Response

If depression and weight gain are connected to cortisol, it makes sense to try to reduce cortisol levels naturally. One way to do this is through daily physical exercise. High intensity exercise is best for weight loss, but vigorous exercise and long periods of sustained exercise increases cortisol levels further. The best way to lower cortisol levels naturally is to take a twenty minute walk – preferably outdoors in nature. This not only helps to reduce levels of the “stress hormone” and lift the spirits, it burns extra calories.

Does Depression Cause Weight Gain?: The Bottom Line

There are still lots of unanswered questions about depression, cortisol, and weight gain, but taking a daily twenty minute walk is a good idea for anyone who’s depressed or overweight. Talk to your doctor about this.

References:

Medicinenet.com. "Depression Could Play a Role in Added Belly Fat"

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Black Tea for Weight Loss?

2010-06-23T05:46:00.000-07:00

By Dr Kristie Leong M.D.

Image Credit: Wikimol

When it comes to the health benefits of black vs. green tea, green tea usually takes center stage, while black tea gets pushed to the back burner. But, poor old black tea may soon get the attention it deserves. A new study shows that drinking black tea could rival green tea when it comes to fat burning and weight loss. Good news for black tea lovers who want to lose a few pounds!

Black vs. Green Tea: What’s the Difference?

Green tea and black tea both come from the Camellia senesis plant. The difference between them lies in the way they are processed. Green tea is dried and then steamed which preserves the polyphenols - EC, ECG, EGC, and the most important one, EGCG.

Making black tea involves an additional step. After the tea leaves from the Camellia senesis plant are dried, they’re allowed to ferment which gives black tea it’s deeper, richer flavor. At the same time, the fermentation process destroys most of the healthy polyphenols that are left intact in green tea.

Ready to give black tea the boot? Not so fast. Black tea still contains two polymerized polyphenols called thearubigins and theaflavins which may have their own health benefits when it comes to weight loss.

Drink Black Tea for Weight Loss?

Most studies looking at tea and weight loss have focused on green tea - with some studies showing that drinking green tea or taking green tea extract modestly boosts fat loss. Now, it appears that black tea could have similar benefits – at least in mice.

When researchers gave mice a high fat diet supplemented with five percent black tea extract it reduced the amount of weight and body fat they gained – and even lowered the amount of fat they stored in their liver.

Why did the black tea extract prevent weight gain in these mice? Researchers believe the polymerized polyphenols - theaflavins and thearubigins – in black tea are responsible for this benefit. Theaflavins and thearubigins aren’t found in green tea because it isn’t allowed to ferment

Black vs. Green Tea: Which Should You Drink?

Because this study was done in mice, it’s premature to drink black tea for weight loss just yet. At this point, there’s still more evidence supporting green tea’s modest metabolism boosting benefits, than the fat burning effects of black tea.

On the other hand, if you enjoy the taste of black tea, you could be getting more benefits from it than you think. Some preliminary studies show that the theaflavins and thearubigins in black tea also have anti-cancer benefits.

Why not drink some of both types of tea? They’re both better for you than drinking a can of soft drink – and they’re certainly lower in calories.

References:

Nutraingredients website. "Black Tea May Match Green for Weight Benefits: Study"

The copyright of the article, "Black Tea for Weight Loss?," in "Interesting Health Articles" is owned by Dr.Kristie Leong M.D. Permission to republish this article in print or online must be granted by the author in writing.

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Is Niacin Associated With a Higher Risk of Obesity?

2010-05-29T23:09:00.000-07:00

By Dr.Kristie Leong MD

Image Source :NIH Niacin Deficiency Patient with Pellagra

Can too much niacin increase the risk of obesity in children? According to a new study published in the World Journal of Gastroenterology, too much niacin may not be a good thing when it comes to the risk of weight gain and obesity – at least in children.

What is Niacin?

Niacin is a B complex vitamin, also known as vitamin B3. It plays an important role in energy metabolism and helps to support the health of the skin, digestive system, and nervous system. Deficiency of niacin causes a disease called pellagra which usually manifests with skin changes, diarrhea, and dementia.

At high doses, niacin has the beneficial effect of lowering cholesterol levels and reducing the risk of heart disease – although too much niacin causes an uncomfortable flushing sensation in most people. High doses of niacin are frequently used to treat high cholesterol in patients who can tolerate the flushing reaction. Foods high in niacin include meat and dairy, although niacin can also be found naturally in nuts, eggs, and some vegetables.

Too Much Niacin and Childhood Obesity: Is There an Association?

Using a glucose tolerance test to measure the effects of niacin on glucose metabolism and its effects on hydrogen peroxide, researchers found that niacin raised glucose levels at one hour and lowered them at three hours compared to a control. This suggests that niacin could stimulate appetite and encourage overeating by a mechanism that involves oxidative stress.

There’s more evidence that too much niacin could contribute to a greater risk of obesity. Niacin has been added to bread since 1938 to prevent pellagra and, in more recent years, it’s been added to other foods. Since the fortification of foods with niacin has become more commonplace, the incidence of obesity among children has gone up too – and this rise in obesity in children is correlated with the addition of niacin to foods.

Does Too Much Niacin Lead to a Higher Risk of Obesity in Children?

The association between too much niacin and obesity in children is far from proven. At least in adults, taking niacin to lower cholesterol levels isn’t associated with a higher risk of obesity – although it could have different effects on obesity in children. More research is needed, but if this association is confirmed, it could raise questions about the wisdom of fortifying foods with niacin.

References:

Medical News Today website. "Obesity And Niacin Intake"
World J Gastroenterol. 2010 May 21;16(19):2378-87.

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Does Drinking Water Help With Weight Loss?

2010-05-11T08:48:00.000-07:00

By Dr.Kristie Leong

Image Credit: Ionut Cojocaru
If you drink more water, will it help you lose weight? Few can deny the importance of water. It plays a critical role in every chemical reaction in the body. Too little water can lead to dehydration – and even death. Many diet and nutrition books talk about the importance of drinking water for weight loss – but does it really work? Some experts recommend drinking up to two liters of water a day to speed up weight loss. Can drinking this much water really help you shed a few pounds?

The Benefits of Water for Weight Loss

There may be some truth to the idea that drinking water helps with weight loss. A study published in the journal Obesity in 2008 showed that women who watched their calorie intake and upped the amount of water they drank lost more weight than women on a similar diet who didn’t change their water drinking habits. Even after other factors were taken into account - such as exercise - those who drank more water were still the big weight loss winners.

Another Reason to Drink Water for Weight Loss

There’s another good reason to drink more water if you’re trying to lose weight. In a German study, men and women boosted their fat burning rate by thirty percent after they drank seventeen ounces of water. Apparently, the body has to expend more energy to heat up water – so it’s best to drink it cold.

Drinking Water for Weight Loss: Be Realistic

It’s important to keep water drinking in perspective. Drinking water for weight loss is not going to have a huge impact – but even small boosts in the rate of fat burning add up over time. Drinking water also reduces the desire to overeat for some dieters – and some people misinterpret dehydration and thirst as a sign of hunger – so keeping a bottle of water around may ward off unplanned trips to the refrigerator. Water is one of the few calorie free liquids – so it’s okay to overindulge.

How to Get the Benefits of Water for Weight Loss

How much water should you drink for weight loss? Aim for a liter for every 1,000 calories you take in on a daily basis. So, if you’re eating 1500 calories a day, you would ideally drink a liter-and-a-half of water daily. This sounds like a lot, but it’s quite doable if you replace soft drinks and other sweet beverages with water.

Drinking plain water can get boring, but it’s not hard to flavor it yourself by adding a few squeezes of juice from a fresh lemon, orange, grapefruit, or tangerine. You can also make flavored water by adding small amounts of a flavored extract such as peppermint, a sugar-free coffee syrup, or a few mint leaves to a cup of water. These low calorie additions will add extra flavor - without adding calories.

Drinking Water for Weight Loss: The Bottom Line

Drinking water for weight loss may have some modest benefits. It won’t take the place of a healthy diet and regular exercise, but it’s one more small lifestyle change that can help tip the odds in your favor.

References:

Web MD Website. "Drinking Water May Speed Weight Loss".

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Obesity Epidemic in Children: Can Friendship Help?

2010-01-17T08:13:00.000-08:00

By Dr.Kristie Leong M.D.

It’s hard not to notice the growing obesity epidemic in children. Bombarded by fast food advertisements and lured by the easy availability of junk food, is it any wonder that children are carrying too much weight? Combine this with too little time spent exercising and you have the perfect set-up for weight gain. Are there other factors contributing to this public health problem? According to a new study, social interactions could play a role in the prevalence of obesity in children. It seems that having friends and a strong social network may help a child stop overeating.

Social Interactions for Preventing Obesity in Children: What a Study Shows

Researchers studied this concept of social interaction and its effect on childhood obesity by recruiting 54 boys and girls between ages nine and eleven - some of whom were overweight and some who weren’t. The kids were given the opportunity to play computer games that allowed them to earn points they could redeem for food or for time spent with another child – either a friend or a stranger.

Researchers found that the kids in this study were willing to work about equally hard to earn food or spend time with a child they didn’t know. On the other hand, they were willing to work harder to earn time spent with a friend than they were to simply get food. Even when the computer game became difficult and challenging, the kids persisted - in the hopes of earning time to spend with a friend – choosing the friend option over food.

The Obesity Epidemic in Children: Are Friends Important for Reducing Obesity?

Researchers in this study believe that when a child lacks friends or has limited social interaction, he may turn to food to provide the stimulation he’s lacking. In much the same way adults eat for emotional reasons – kids may do the same thing. Eating may serve as a substitute for a deeper emotional need for friendship.

How Can This Information Be Used for Preventing Obesity in Children?

Kids should be encouraged to engage in a variety of stimulating activities of all types - both to stay active and to build a stronger social network. One of the worst things a child can do is come home alone from school and watch T.V. or play on the computer. Taking part in school activities, clubs, sports, church activities, scouting, music lessons, and other group activities give children the stimulation they need to reduce their urge to overeat.

The Obesity Epidemic in Children: The Bottom Line?

Don’t let your kids come home and head for the couch. If there are no social activities scheduled for your child, encourage him to walk the dog or go to the park. Turn it into a family event. Join a local swim club where your child can burn off calories swimming - and spending time with other kids. Encourage your child to bring friends home from school in the afternoon and make sure they have activities to keep them busy. Don’t let food become a substitute for the social interaction a child lacks. It’s not a good trade off.

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Three Natural Weight Loss Supplements

2010-01-10T06:03:00.000-08:00

By Dr.Kristie Leong M.D.

Some people invest in diet pills as a way to speed up the weight loss process. The reality is that most weight loss pills are ineffective, and some can be downright dangerous. There is no real substitute for a healthy diet and exercise plan, but there are some natural supplements that may help. The good news is these supplements are not dangerous for the average person and they may have other health benefits as well. Here are three natural supplements for weight loss.

Natural supplements for weight loss: Fish oil supplements

Studies in mice and preliminary studies in humans show that the omega-3’s found in fish oils may help to boost fat metabolism. Mice that were given a high fat diet along with fish oils over a five month period metabolized fat more easily and gained less weight than mice that didn’t receive supplements. They also showed higher levels of enzymes and proteins associated with fat metabolism. Small human studies have also shown similar results. Fish oil supplements also help to boost satiety which can reduce calorie consumption. Fish oils are safe for most people – although people taking blood thinners should avoid them.

Natural supplements for weight loss: Green tea extract

Animal and small human studies show that adding green tea extract to the diet helps to subtly boost fat metabolism. Initially the metabolism boosting effects were thought to be due to the caffeine in green tea, but studies show it’s actually the catechin polyphenols that are responsible for revving up the metabolism. One study showed that taking a green tea extract consisting of 90 mg. of EGCG and 50 mg. of caffeine three times a day was effective for boosting metabolism, but drinking green tea throughout the day may offer similar benefits. Talk to your doctor before taking a green tea supplement – particularly if you have high blood pressure or heart disease.

Natural supplements for weight loss: Capsaicin

You probably know capsaicin as the ingredient in red peppers that gives it that spicy kick. It turns out that the fire may also help to ignite fat burning and help with weight control. It appears to do this by altering a muscle protein called SERCA causing it to release more energy as heat. Another study showed that a combination of the EGCG found in green tea and capsaicin are an especially effective combination for fat burning as well as for decreasing appetite. Capsaicin supplements are sold by many vitamin companies, but it may just as effective to eat more hot, spicy foods containing chili peppers.

Natural supplements for weight loss: The bottom line?

Don’t count on these supplements to give dramatic results, but combining them with a healthy eating plan and exercise may give you an additional edge. As always, talk to your doctor before taking any type of weight loss supplement.

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A Lip Balm That Helps With Weight Loss?

2009-12-11T07:02:00.000-08:00

By Dr.Kristie

When the temperatures drop and the air becomes cold and dry many people cover their lips with lip balm to protect them against moisture loss. Lip balms and glosses come in all colors and flavors and most people have their own personal preference. There’s even a lip balm that claims to help with weight loss. This new lip balm with appetite suppressants is growing in popularity in the U.K. as women clamor to add it to their arsenal of weight loss tools. A lip balm with appetite suppressants? It sounds like an unlikely combination; but that’s not stopping people from snatching it up in hopes of dropping a few pounds by licking their lips. In the United States, this new lip balm with appetite suppressants is called Fat Burner Energy Lip Balm and it’s now being sold in stores and online.

A Lip Balm With Appetite Suppressants?
What’s in this new lip balm with appetite suppressants and does it really do what it claims? The balm contains green tea extract, chromium picolinate, hoodia extract, and caffeine – all ingredients that have been marketed as appetite suppressants and metabolism boosters in the past. The ingredients are blended together and added to an emollient blend of shea butter and soy oils. This new lip balm comes in a variety of flavors including acai berry, pomegranate, vanilla, and strawberry. A tube sells for $5.99.

How Does Fat Burner Energy Lip Balm Work?
The developers of this lip balm with appetite suppressants claim that when it’s applied to the lips, the active ingredients are absorbed into the blood stream – helping to control appetite and promoting greater fat burning while keeping lips smooth and moist at the same time.

Does a Lip Balm With Appetite Suppressants Really Work?
The reality is that the active ingredients in Fat Burner Energy Lip Balm are unlikely to be absorbed into the blood stream in significant amounts through applying a lip balm. Even if absorbed, the science behind the fat burning and appetite suppressing effects of these four extracts is not proven. Some studies have shown that caffeine and green tea modestly stimulate the metabolism, but only when the equivalent of five or six glasses of green tea are drank per day – not with the amounts found in Fat Burner Energy Lip Balm. Even though Hoodia has been aggressively marketed as an appetite suppressant, there are no human studies that support its effectiveness.

The Bottom Line?
This new lip balm with appetite suppressants is unlikely to be a life or weight changer. At best it’ll keep your lips moist. As always, there are no easy shortcuts for weight control – eating a healthy diet and exercising wins out every time.

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8 Tips to Help Lose Weight

2007-01-04T12:31:00.000-08:00

Dr.Kristie Leong

1.Take Control of What You Eat

There are few things that we have complete control over, but what we put in our mouths is one of them. We don't have to lose control in a restaurant or a friend's home, and we don't have to eat everything that's put in front of us. Consider this: We love fat because it carries flavor, and restaurants aren't as interested in whether we'll be around in 30 years as whether we'll be back next week. And what about our friends?

2.Eat Frequently, and Eat Slowly

It is important to understand what happens when you skip a meal or go on a crash diet. When you skip a meal your metabolism slows to conserve your energy. And when you lose weight too quickly for a few days, your body thinks it is threatened with starvation and goes into survival mode. It fights to conserve your fat stores, and any weight loss comes mostly from water and muscle.Never skip a meal, especially breakfast, and eat healthy snacks between meals. Eating frequently prevents hunger pangs and the binges that follow, provides consistent energy, and may be the single most effective way to maintain metabolism efficiency.Eating slowly gives our bodies time to tell us they are full before we've eaten more than we need.

3.Eat More Fruits, Vegetables and Whole Grains

People who eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein, often find that they can eat as much as they want without gaining weight. If they are switching from a diet containing lots of processed foods, they find that they can eat more yet consume fewer calories -- and they lose weight.Native Chinese eat mostly rice and vegetables with a little lean meat for protein and flavor, nothing like American Chinese restaurant dishes of deep fried sweet and sour pork. Civilization doesn't always bring progress. A step back to more natural foods would improve our health and waistlines.

4.Eat More Fiber

Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.Refined grains like white rice and those used to make white bread and sugary breakfast cereals have had most of their fiber and nutrients stripped away. They turn into blood sugar (glucose) so fast that, like sugar itself, they can cause a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.Eating foods with plenty of fiber will help keep our blood sugar at a more consistent level.

5.Cut Down on Sugar

Be careful about sugar in coffee and soda pop. It can add up quickly, and these drinks aren't filling.

Watch for "hidden" sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. And be careful with "fat-free" products. Sugar is often used to replace the flavor that is lost when the fat is removed. Fat-free does not mean calorie-free.The greater concern with the insulin spike (above) is not that it tells our body to start storing fat. Whatever we eat and don't burn up eventually gets turned into fat anyway.The greater concern is that the insulin spike is followed by a drop in insulin level that leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again.Regulating your blood sugar level is the most effective way to maintain your fat-burning capacity.

6.Too Little of a Good Thing

But don't try to eliminate fat altogether, as dietary fat is necessary to maintain a healthy body. It is a vital component for building body tissue and cells, and it aids in the absorption of some vitamins and other nutrients. Many people eat too much of the bad fats, but also eat too little of the good fats required for optimal health.

7.Exercise Regularly

People who exercise regularly not only lose weight faster, they are more successful at keeping it off. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism.At home, at the gym, or playing sports, participate in both aerobic and strength building activities on a regular basis. Not only does the exercise itself burn calories, but your body will continue to burn calories at a higher rate even after you're done exercising.If walking is all you can do, then walk because it's great for you. But muscle burns more calories than fat, so put on a little muscle if you can and you will burn more calories just sitting there... looking good.But don't sit too long. The human body is good at adapting. If you dig ditches without gloves, you will develop calluses to protect your hands. If you sit too long, you will develop extra padding to keep you comfortable!

8.Take It Easy

Unless you are excited to be following a very specific diet and exercise plan, do not try and change too much too fast. If you have been eating poorly and not exercising, both your body and your mind will have a lot of adjusting to do.All the sugar and fat were actually quite enjoyable, and sitting on the couch didn't feel too bad, either. If you try and change everything too quickly the odds are greater that you will feel bad, get discouraged, and give up. So be patient.A time will come when a healthy snack will taste as good as the junk food you felt bad about eating, and you will look forward to your regular exercise.

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