Nutrition Corner

High-fat diet may disrupt gut bacteria, fuel anxiety: High-fat diets, prevalent in the Western diet, have been linked to obesity and anxiety disorders. A recent rat study suggests that obesity induced by such diets may alter the gut microbiome and gut-brain signaling, potentially exacerbating anxiety. Experts recommend promoting a healthy gut microbiome and signaling pathways through balanced nutrition, emphasizing reduced intake of high-fat and highly processed foods to mitigate these effects.

Can Cocoa Lower Your Heart Disease Risk? CVDs are the leading global cause of death, claiming over 17.9 million lives annually, with coronary artery diseases alone responsible for 43% of deaths in Brazil in 2019. The Framingham Heart Study established foundational concepts for cardiometabolic risk assessment, incorporating factors like blood pressure, cholesterol, BMI, and lifestyle habits, which are increasingly linked to dietary influences such as the Mediterranean diet. Cocoa, rich in flavonoids, shows promise in reducing CVD risk through mechanisms like improved endothelial function and oxidative stress reduction, although studies on its impact on the Framingham risk score have yielded inconsistent findings.

Recipe for The Day

Seared Coconut-Lime Chicken with Snap Pea Slaw: This recipe features chicken breasts cooked until golden and tender, topped with a vibrant mixture of snap peas, snow peas, scallions, and cilantro tossed in a sesame-ginger dressing with coconut cream and lime juice for a refreshing finish.

Lifestyle & Fitness Focus

15 Ways to Burn 150 Calories

When it comes to burning calories, all fitness activities contribute, with some being more efficient than others depending on intensity and body weight. Here's a breakdown of popular activities and the average time it takes for a 150-pound person to burn 150 calories:

Biking

• Ride vigorously at 14-16 mph for 14 minutes

• Ride moderately at 12-14 mph for 17 minutes

• Ride easily at 10-12 mph for 22 minutes

Jogging or Running

• Run at 8 mph for 10 minutes

• Run at 6 mph for 13 minutes

• Jog for 19 minutes

Gym Workouts

• Circuit training or strenuous exercises for 17 minutes

• Aerobics class or stair machine for 22 minutes

• Elliptical machine for 24 minutes

Team Sports

• Rugby for 13 minutes

• Football, lacrosse, beach volleyball, or basketball for 17 minutes

• Soccer for 19 minutes

Outdoor Activities

• Hike for 22 minutes

• Whitewater rafting or kayaking for 26 minutes

• Horseback riding for 52 minutes

Walking

• Brisk pace for 35 minutes

• Medium pace for 38 minutes

• Slow pace for 53 minutes

Leisure Activities

• Golf with clubs for 24 minutes

• Ping pong or playground activities for 33 minutes

• Frisbee tossing for 44 minutes

Water Sports

• Vigorous swimming for 13 minutes

• Moderate swimming for 19 minutes

• Water aerobics for 33 minutes

Fitness Classes

• Karate, kickboxing, or tae kwon do for 14 minutes

• Pilates for 22 minutes

• Tai chi or yoga for 33 minutes

Dance

• Ballet for 22 minutes

• Disco dancing for 24 minutes

• Line dancing for 30 minutes

• Slow-paced ballroom dancing for 44 minutes

Cold Weather Fitness Activities

• Cross-country skiing for 17 minutes

• Sledding for 19 minutes

• Downhill skiing for 22 minutes

Yard Work

• Shoveling snow by hand for 22 minutes

• Gardening with a spade for 26 minutes

• Using a power lawn mower for 30 minutes

• Raking leaves for 33 minutes

Home Improvement

• Painting the house for 27 minutes

• Home repairs for 29 minutes

• Washing windows for 30 minutes

Housework

• Scrubbing the floor for 30 minutes

• Dusting or vacuuming for 53 minutes

• Ironing clothes for 58 minutes

Doing Nothing (or next to nothing)

• Reading for 1 hour and 43 minutes

• Watching television for 2 hours and 12 minutes

• Sleeping for 2 hours and 27 minutes

Remember, the more intense the activity and the higher your weight, the quicker you'll burn those calories, making it easier to achieve your fitness goals.

Can Drinking Water (or Not Drinking Enough) Affect Your Sleep?

Proper hydration plays a crucial role in both daytime function and sleep quality, according to experts like Jackie Newgent, RDN, and Vincent Pedre, MD. While dehydration can interfere with sleep by causing discomfort and nocturia (waking up to urinate), excessive water intake before bed can similarly disrupt sleep patterns.

Research underscores the importance of balanced hydration throughout the day for optimal health, as water constitutes a significant portion of the body and supports various bodily functions. Studies suggest a link between hydration levels and sleep duration, highlighting that insufficient hydration may lead to shorter sleep cycles.

Factors like vasopressin release during deep sleep contribute to maintaining hydration levels overnight. Recommendations include moderating fluid intake closer to bedtime to minimize nocturnal disturbances. Paying attention to caffeine and alcohol consumption, as well as incorporating water-rich foods into your diet, can also impact nighttime hydration and sleep quality.

Do Beta Blockers Interfere with Exercise?

Beta blockers universally decrease heart rate, affecting both resting and exercise heart rates. Optimal aerobic exercise typically involves maintaining a moderate-intensity heart rate for at least 30 minutes most days, which translates to 60% to 75% of your estimated maximum heart rate, often calculated using formulas like 220 minus your age or multiplying your age by 0.7 and subtracting from 208. However, these estimates may vary due to individual factors.

For individuals over 60, these formulas may suggest a maximum heart rate close to 160 or 166, but many healthy older adults may exceed these estimates during moderate-intensity exercise. If you're on beta blockers, relying on heart rate alone may not be as helpful. Instead, gauge exercise intensity by your breathing: in moderate-intensity workouts, you should be able to converse with occasional breaks to catch your breath.

While beta blockers can impact performance, especially in competitive athletes, most people exercising for general health benefits may still achieve positive outcomes such as muscle strength, bone density maintenance, and improvements in cholesterol and blood sugar levels, as well as enhanced heart efficiency and endurance.

If adjusting to a beta blocker affects your exercise routine, allow time for adaptation. Discussing alternative medications with your doctor is advisable, though they may have specific reasons for prescribing beta blockers related to your health needs.

Get In The Inbox of 100K+ American Health Readers

Advertise with American Health to get your brand in front of thousands of Americans who are always looking for their next interesting product.

Why American Health? American Health is your go-to source for all things related to health and wellness. Our newsletter is dedicated to keeping you informed about the latest developments in healthcare, fitness, nutrition, and overall well-being. Whether you're looking for tips on leading a healthier lifestyle, staying up-to-date with healthcare policy changes, or exploring the latest trends in wellness, we've got you covered.

Help Share American Health

Wouldn’t the world be a better place if more people read fact-focused, health news? Take a minute to share this digest with your friends–they’ll thank you for it!

Send us your feedback at [email protected]. We’re ready to listen.