What are the factor that influence metabolism?
- Age is one the very important factor. After the age opf 40 because of muscle mass decrease metabolism rate is going also down with an average of 5%.
- Gender is another factor. Men are burning more alories then wemen because they have more muscle tissue.
- Heredity is also being taken in consideration. Some people are lucky, someone says: Eating 3 times more and being still skiny.
- Weight and muscle weight is another important facor.
Many of us are looking to loose weight. For some that is becoming an obsession and even more. Instead of crash diets and crazy workouts, get ready for summer with a different approach to achieving the most healthful you. One way is to focus on building lean muscle and revving up your metabolism. When your metabolism is working hard for you, you are more likely to achieve and maintain your diet and fitness goals. We answered questions about Metabolism and ways to increase it!
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Food for Thought: WHAT are the CAUSES of OBESITY?
Obesity has been a problem in the United States for quite some time now. Most health care practitioners view obesity as a prelude to a variety of conditions that range from osteoarthritis to cardiovascular disease. An increasingly serious health issue involves obesity being associated with insulin resistance and type 2 diabetes. However, it’s not clear if obesity or diabetes develops first, and this question has been a focus of considerable debate and research in recent years.
A simplistic and sometimes convincing explanation of weight gain involves looking at calories consumed versus calories expended. The calorie in/calorie out concept readily explains weight gain when factors that seem to define the American lifestyle are considered. These factors include consuming large portions of high-fat and high-carbohydrate food coupled with a sedentary lifestyle. An estimated 68 percent of American adults qualify as overweight or obese because they eat more calories than they burn. Although this assessment of weight gain appears logical, there may be several other factors that contribute to the preponderance of obesity in the United States.
Research has shown that a lack of sufficient sleep (sleep debt) adversely affects the balance of at least two important hormone-like substances in the body. Prolonged periods of less than seven hours of sleep each night usually result in elevated levels of the appetite-stimulating ghrelin and reduced levels of the satiety-inducing leptin (1, 2). Exposure to excessive levels of BPA (bisphenol A is a known endocrine disruptor from certain types of plastics) has been shown to contribute directly to obesity in humans (3). Infections with adenovirus (there are 52 types of this DNA virus that can invade human cells) cause obesity in laboratory animals, and this may correlate with similar infections in humans (4).
In my opinion, the most fascinating new research on body weight variation shows that the intestinal flora (gut microbiota) can determine the efficiency of calorie extraction from the food that we eat (5). The microbes in the colon extract energy from the indigestible food passed on from the small intestine. These microbes ferment food that we cannot digest, and they keep most of the resulting energy for themselves. However, our gut microbiota do share some of the extracted energy with us, but the amount varies from almost nothing to nearly 10% of our daily calories. A good analogy here is to look at obese individuals like fuel-efficient cars. Their gut microbes are much better at extracting energy from food which, in turn, can contribute to weight gain. The intestinal flora from a lean person could be viewed as gas guzzlers because of reduced energy extraction efficiency from food material in the colon. Further research has shown that obese volunteers had more Firmicutes
species and fewer Bacteroidetes
species in their guts than did lean volunteers. When the obese volunteers lost weight, their gut microbiota populations shifted with an increase in the gas-guzzling microbes (Bacteroidetes
) and a decrease in the fuel-efficient microbes (Firmicutes
). A number of food companies and ingredient vendors are currently investigating the link between probiotic composition and weight control.
Keep in mind that diet and exercise are the cornerstones of any successful weight-loss program. I believe that dietary supplements for weight loss can offer meaningful help in weight loss efforts. Certain supplements for weight loss can provide benefit to the vast majority of consumers who seek to lose weight and strive for healthy living . To reach your weight-loss goals and to keep the weight off, it is imperative to change your diet, improve exercise habits and make sound lifestyle choices. And don’t forget determination. If you have the determination to stick with a supplement program together with diet, exercise and a healthy lifestyle, you will succeed.
Created by Dr. William J. Keller References
1. Sharma, S., Kavuru, M. Sleep and metabolism: an overview. International Journal of Endocrinology. 2010: 270832. Available at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/
2. Body Weight and Sleep. Available at http://www.sleepdex.org/weight.htm
3. Hugo, ER, et al. Bisphenol A at Environmentally Relevant Doses Inhibits Adiponectin Release from Human Adipose Tissue Explants and Adipocytes. Environmental Health Perspectives. 2008; 116(12): 1642-1647. Available at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2599757/?tool=pubmed
4. Whigham, LD, et. al. Adipogenic potential of multiple human adenoviruses in vivo and in vitro in animals. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. 2006; 290(1):R190-4. Available at: http://ajpregu.physiology.org/content/290/1/R190.long
5. Ley RE, et. al. Microbial ecology: human gut microbes associated with obesity. Nature. 2006; 444(7122): 1022-3. Abstract available at: http://www.nature.com/nature/journal/v444/n7122/full/4441022a.html
Nearly ten mil Americans have osteoporosis, and another 34 million have low bone mass, (osteopenia). A disease without symptoms, osteoporosis affects about 20 percent of men and 80 percent of women.
The bones gradually become weaker, they are more likely to break due to a minor fall or, if left untreated, even from simple things like a sneeze.
The most frequent fracture sites are hip, wrist and spine, although any bone in the body can be affected. A diagnosis of osteopenia or osteoporosis tend to be scary, leading most people to avoid exercisse because of fear it'll cause fractures.
The truth is that people with low bone mass should try to exercise regularly.
Being active is shown to not just help prevent osteoporosis, but slow bone loss once it has already begun.
Before beginning an exercising program, you should consult a medical expert for guidelines, as degree of bone loss determines exactly what exercise is best.
Physicians can assess bone mineral density and fracture risk by scanning the body with a special kind of X-ray machine.
In addition to exercise, treatment may include dietary modifications and/or estrogen replacement therapy.
The more you know relating to this condition, the more you can do to help prevent its onset.
To create strength and bone mass, both weight-bearing and resistance training exercises are ideal.
Weight-bearing workouts are those that require the bones to fully support your weight against gravity.
Examples are walking, jogging, stair climbing, dancing or using an elliptical trainer.
Non-weight bearing exercises include biking, swimming, water aerobics and rowing.
Weight-bearing activities which include walking less than 3 x a week may benefit the bones.
Strength training places mechanical force (stress) on our bodies, that might increases bone density.
Start by lifting light weights, moving in a slow and controlled manner, increasing resistance as you become stronger.
It's strongly suggested that individuals with osteoporosis avoid the following types of activity:
* Step aerobics and high-impact activities for example running, jumping, tennis.
* Activities that involve rounding, bending and twisting of the spine.
* Moving the legs sideways or across the body, particularly when performed against resistance.
* Rowing machines, trampolines.
* Every movement that involves pulling on the head and neck.
* Even if you do not have osteoporosis, it is best to talk with your health care provider before you start a fitness program.
* Remember to warm up before starting and cool down at the end of every exercise session.
* For the best profit to your bone health, combine a number of different weight-bearing exercises.
* As you build strength, increase resistance, or weights, instead of repetitions.
* Remember to drink plenty of water whenever exercising.
* Vary the types of exercise that you do every week.
* Combine weight bearing and resistance exercise with aerobic exercises to help increase your general health.
* Bring your friend along to assist you keep going or better yet, bring your family and encourage them to be healthy.
* Add more physical activity to your day; take the stairs vs. the elevator, park further way, and walk to your co-worker's office as an alternative to emailing.
Put LIVE into action!
L - Load or weight-bearing exercises make a difference to your bones
I - Intensity builds stronger bones.
V - Vary the types of exercise as well as your routine to keep interested.
E - Enjoy your exercises. Make exercise fun so you will continue in to the future!
Specific factors boost the probability of developing osteoporosis.
While a few of these risk factors are controllable, others won't be. Risk factors that may be controlled are: Sedentary lifestyle, excess intake of protein, sodium, caffeine and/or alcohol, smoking, calcium and Vitamin D deficiencies and taking certain medicines.
Body size (small frame), gender, family history and ethnicity are risk factors that can not be controlled. Women can lose up to 20 percent of their bone mass in the five to seven years after menopause, which makes them more subject to osteoporosis.
It's never too soon to begin thinking of bone mineral density. About 85-90 percent of adult bone mass is acquired by age 18 in girls and 20 in boys.
Nutrition and Exercise for Healthy Bones when people are young and Adolescence
Much of the reserve of healthy bone is built in youth and before age 30.
Women may be more susceptible to an inadequate foundation process at this time than men.
Sufficient calcium intake,a comprehensive diet with a lot of vegetables and fruits and load-bearing exercise will be the secrets of solid bone growth when you are young.
Then, with continued exercise into old age â€“- and this goes for men too -- bone density decline could be kept to a minimum.
Although women will be the main focus of information about osteoporosis and low bone density (osteopenia), some men are also seriously afflicted by this problem.
Even if you do each of the right things while becoming an adult and into adulthood, your inherited characteristics â€“- your genes -â€“ can present you with bones that are susceptible to osteoporosis. This is even greater reason to maximize your lifestyle to prevent poor bone health.
About the Author - Michelle Aultman writes for the elliptical trainer for weight loss blog, her personal hobby blog related to tips to prevent osteoporosis trough home fitness.
Writer's note: The details provided on this post are designed to support, not substitute, the relationship that exists between a patient/site visitor and his/her physician.
Michelle Aultman has not professional intent and does not accept direct source of promotion coming from health or pharmaceutical companies, doctors or clinics and websites. All content provided by her is based on her editorial opinion and it's not driven by an advertising purpose.
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In the cold winter time, many of us prefer to hibernate than to remain active. Most of us give up the gym because of the bad weather and feel the need to serve rich meals, considering that strengthen our immune system. Here are some healthy tips that can help you to keep your body in a perfect shape.
Serve 5 small meals a day
When getting older than 20 our burning metabolic rate drops by 10% with each decade. This process of decline of metabolism can be reversed by adopting a diet which involve the service 5 small servings of food per day against the 3 meals rich.
Not recommended serving heavy meal because the body needs only a certain amount of food - depending on the activities performed, and the remaining food will be stored and processed in fat.
Not recommended under any circumstances serve a single heavy meal daily, ingestion of large portions of food creates confusion in the body - which charges a strong feeling of hunger -- burning metabolic rate decreases and as result of fat deposits.
Reduce body weight without losing nutrients
Focus on nutrients and not on dietetic foods!
For many people, following a diet tasty food deprivation are arguing for or renouncing almost totally tasteless food, depriving the body of food or taking extreme measures may endanger the health and even if we obtain weight loss it is for a short period of time.
What foods are recommended to be consumed to prevent weight gain?
I. 25% of the diet should be based on animal protein:
- Fish and seafood;
II. 50% of the diet should be based on fruit and vegetable, for their Antioxidant effect, vitamins and fibers. The most recommended for the weight loss are:
III. 25% of the diet should be based on raw nuts and seeds, Beans and vegetables, whole grains, especially brown rice, bread, amaranth, millet, sorghum, buckwheat.
It is recommended to avoid high fat food and carbohydrates such as sugar, white flour, white rice and alcohol. Even in the early days of adopting the system will miss the spicy taste of fatty foods within 2-3 weeks taste will adjust and you redefine the term "tasty food”, enjoying the real taste natural foods.
More liquid, less gained pounds
If a fluid deficit, the body is inclined to store water, the water retention is directly proportional to the excess weight. By increasing the percent of fluid, will tell the body that the retention of water is no longer necessary.
Consumption of a glass of hot water with lemon during the day, especially before meals, reduces fluid retention.
Morning ritual of losing weight!
Every morning on an empty stomach, drink a mixture of 2 tablespoons of apple cider vinegar, a teaspoon of maple syrup and 300 grams of hot water, this content promotes a digestion smooth and enhance metabolism.
Never should neglect breakfast, which has to be richer and healthier. In the morning the body is most in need of energy, so during the day, metabolism got enough time to burn calories served at breakfast.
The power of herbs
Chinese herbs are used in traditional Chinese medicine to stimulate the metabolic properties:
To determine the most appropriate forms of administration, recommended consulting a specialist.
Don't forget about your daily gym
Everybody knows that physical activities increase the metabolism and helps burn excess calories.
If you want to lose weight, always choose to exercise with any occasion:
- Always choose stairs vsthe elevator;
- Try to walk when the distances that need to be taken are not excessive;
- Enroll to a gym club;
According to specialists a good exercise program is meat if it is done at least 4 times a week for 30 minutes (per session).
Besides weight loss and other benefits are obtained: energy, strength, good mood!
Please check out great herbal products for weight loss at Weight loss
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New solutions for weight loss
Nature’s Sunshine unveiled new and improved weight-loss products at our national convention in August. See how these safe, natural dietary supplements can help you achieve the results you want.
Q: How can I turn up my metabolism?
A: Your metabolism, or the body’s rate of burning fuel for energy, depends on a few factors. Genetics and age definitely play a part. But you can help boost your metabolism with certain natural ingredients.
Bitter orange fruit, yerba mate and guarana stimulate metabolism with synephrine and natural caffeine. Ginger also has a metabolic-boosting effect. These ingredients are present in our new MetaboMax® Plus formula.
MetaboMax Plus may help increase metabolic fat burn along with healthy diet and exercise. In addition to the above ingredients:
• Capsicum and green tea extract help to decrease body fat.
• Chickweed is an integral component of our popular Fat Grabbers® formula.
• Guggulipid herb contains guggulsterones, which help maintain cholesterol levels already within the normal range and decrease circulatory fat deposits. Guggulsterones also have thyroid-stimulating activity.
MetaboMax Plus may help you burn more calories, burn more fat and boost energy levels. It also provides beneficial antioxidants (EGCG from green tea) and may have healthful effects on already normal-range cholesterol levels.
Note: The herbs yerba mate and guarana provide natural sources of caffeine (20 mg per capsule).
Q: What if I don’t want any extra caffeine?
A: MetaboMax Free formula was developed in tandem with MetaboMax Plus for those who desire weight-management support without caffeine. MetaboMax Free contains capsicum, decaffeinated green tea extract, bitter orange fruit, ginger, chickweed and guggulipid.
Q: I love bread and pasta. Is there a way to block starches without Rx drugs?
A: Amylase is one of the enzymes the body uses to break down starchy foods. Carbo Grabbers with Chromium contains an amylase inhibitor derived from a bean plant, which naturally and safely interferes with the digestion of starchy carbohydrates. This interference means that undigested starches travel through the intestinal tract and are eliminated, thus reducing the calories available to your body. We’ve added patented, food-bound chromium, which helps transport glucose from the blood into the cells. Chromium can have a positive effect on blood lipid levels and helps maintain blood sugar levels already within the normal range. Don’t avoid carbohydrates. Grab them!
Q: I’m not a meat lover. Do I really need more protein in my diet?
A: Protein helps build and repair muscle tissue. And increasing your lean muscle mass increases the rate that your body burns fuel for energy. If you don’t want to increase your meat intake, try Nutri-Burn®, a delicious, nutritious powder that supplies pure whey and calcium caseinate protein for a powerful, musclebuilding meal replacement. Lactose-free Nutri-Burn provides 25 grams of protein per serving and 60 percent or more of the Daily Value of 14 essential vitamins and minerals! It also contains CLA (to enhance lean muscle mass), l-carnitine and green tea extract for extra fat-burning power, plant enzymes (to break down protein into amino acids for better absorption) and prebiotic fiber (to support gut health). Nutri-Burn helps boost energy levels and tastes great. For best results, use the NSP Power Shaker.
Nutri-Burn features two types of lactosefree protein. Whey protein provides essential amino acids and releases quickly into the body for fast, efficient musclebuilding and repair. Consume whey protein within 45 minutes of exercise. Calcium caseinate protein offers a sustained release of amino acids and may help curb appetite
Consider Additional NSP Weight-Loss Products MetaboStart Plus—our most complete weight-loss program! Formulated to boost metabolism, reduce fat stores and help feed lean muscle,
MetaboStart is composed of 7-Keto™, Fat Grabbers®, Carbo Grabbers with Chromium, Conjugated Linoleic Acid (CLA) and MetaboMax Plus in a convenient, portable packet.
• 7-Keto helps increase the body’s resting metabolic rate and stimulates production of T3 hormone, which is essential to metabolism.
• Fat Grabbers traps some fat molecules, eliminating them through the intestinal system.
• CLA helps sustain lean muscle mass and enhance fat burning. It may help support cholesterol levels already in the normal range. (Each of these products is available separately.)
Collatrim Plus provides protein and amino acids to help rebuild muscles and support lean muscle mass. Nature’s Cortisol Formula helps support the adrenal glands and maintain cortisol levels already in the normal range. This product may help the body manage stress, which can affect metabolism. Dieter’s Cleanse helps the body remove toxins and waste from the colon, which can affect nutrient absorption and weight loss. The best way to start a weight-loss program!
by Darlyn Britt (Nature's Sunshine)