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🎵 All talk of circadian rhythm ...
Circadian Rhythm and Eating Patterns: The body's internal clock, or circadian rhythm, influences metabolic processes, including digestion and hormone release. Aligning meal times with this rhythm may benefit overall health and aid weight loss.
Meal Timing and Weight Management: Eating more calories earlier in the day, particularly breakfast, may assist in weight management. Regularly skipping breakfast and consuming most calories at night may lead to weight gain.
Shift Work and Irregular Mealtimes: Irregular meal schedules, often prevalent among shift workers, are associated with weight gain and health issues like diabetes and cardiovascular diseases due to circadian misalignment.
Sleep and Diet: Sleep loss can increase cravings for high-calorie foods, potentially contributing to weight gain.
Meal Timing Impact on Weight Loss: Research suggests that when trying to lose weight, meal timing may not significantly affect weight loss success. Both early and late meal patterns resulted in similar weight loss in a study, offering hope to shift workers.
Breakfast and Appetite Control: A larger breakfast might aid in appetite control, making it easier to adhere to calorie limits for weight loss.
Nutrient Composition and Satiety: Meals high in protein can enhance feelings of fullness and decrease cravings, making it easier to manage overall calorie intake.
Exercise Timing: The best time to exercise for health benefits remains inconclusive, with conflicting studies on whether morning or afternoon workouts are more advantageous.
Pre-Workout Meals and Health: Consuming calories before 11am appears to boost physical activity levels and stabilize blood sugar, potentially aiding in weight management.
Conclusion: Aligning eating habits and physical activities with the body's natural rhythms, as suggested by chrono-nutrition, may promote better health outcomes.
In essence, paying attention to when you eat, favoring earlier meals, particularly breakfast, consuming nutrient-dense foods, and considering the timing of workouts could positively impact overall health and weight management by harmonizing with the body's internal clock.
holy hell ...
A typical one-liter bottle of water contains 240,000 plastic fragments — particles so small they can gum up the machinery of human cells ... crossing the blood-brain barrier, leading to neural degeneration, particularly in the young, the aged, and the not-yet born.
The bottled water was also found to contain a wide array of dangerous nanoplastics (nylon, polystyrene, and PVC) that aren’t found in the bottles themselves ... likely from the “source water” that filled them.
Finally, some good news! 😁
https://theconversation.com/its-okay-to-run-slowly-in-fact-it-has-plenty-of-benefits-221516
Some of us don't have much choice 😀
Hey, I'm still walking here!
hehe ... yeah, I mainly walk (briskly) with the occasional jog and a very occasional sprint! 🏃
Although having said that, I've not done much at all, lately ... I'm the master of excuses, and unfortunately eating healthy (mostly) is not good enough!
I'm trying to keep to 8000 steps a day, minimum. With a proper walk once a day. With my heart condition jogging is off the table, sometimes even walking is difficult.
I use apps like Strava and Adidas Running to track my steps, heartrate and speed.
holy hell ...A typical one-liter bottle of water contains 240,000 plastic fragments ...
Try to limit exposure to microplastics and BPA >
• Limit foods in plastic packaging.
• Buy fresh or frozen foods. Frozen foods are usually frozen before they are packaged, and packaging is generally safer.
• Never heat food in plastic as this releases large amounts of BPA.
• Storage containers: use glass, porcelain, stainless-steel.
• Do not put plastic containers in the microwave or dishwasher.
• Refillable water bottles: use stainless steel or glass.
• Avoid all water/drinks in plastic bottles.
• BPA is found in plastic wrappers, cans, jars, bottles and lids. Look for "BPA-free" cans.
Cosy, but deadly ☠️ ...
Heating a living-room for four hours each winter’s evening was estimated to shorten the occupant's life expectancy by 1 to 1.6 years.
284 Londoners are dying early each year due to outdoor air pollution from solid-fuel heating.
Late Meals Associated with Increased Risk for Heart Attacks and Strokes
• Eating dinner late in the evening is associated with increased risk for both heart attacks and strokes.
• Having a first meal for the day (breakfast or lunch) late in the morning also increased risk.
• Skipping breakfast has been associated with: obesity, heart attacks, diabetes, high blood pressure, high cholesterol.
• Eating late breakfasts makes a longer overnight fast, leading to higher food intake and increased insulin production.
• Eating just before going to bed at night was associated with increased heart attacks, obesity, high cholesterol, diabetes. Late dinner causes high blood sugar and increased fat deposits.
Preventing Diabetes to Reduce Erectile Dysfunction - ED is reported by 41% of men with pre-diabetes.
"Metabolic Syndrome" ➡️ "Pre-Diabetes" ➡️ Diabetes
Metabolic Syndrome = normal fasting blood sugar (below 100 mg/dL) with:
• a large waistline (pinching >2.5" fat next to belly button)
• high triglycerides (more than 130 mg/dL),
• low good HDL cholesterol (less than 35 mg/dL)
• high blood pressure (over 125/85).Pre-Diabetes = fasting blood between 100-125mg/dL.
Diabetes = fasting blood sugar over 125 mg/dL, plus:
• triglycerides over 150 mg/dL,
• bad LDL cholesterol >100 mg/dL,
• blood pressure >130/90 mm Hg,Treatments
• Eat lots of veg (limit potatoes).
• Eat lots of nuts and legumes (lentils, chickpeas, beans).
• Eat whole (unground) grains and restrict refined carbohydrates (flour: roshi, bread, cakes, crackers, cookies, etc).
• Restrict salt and all sugar/sweet drinks.
• Attain healthy weight.
• Avoid smoke and smoking.
• Start and maintain a regular exercise program.
• Start strength training (lowers blood sugar and liver fat).
• Keep blood levels of hydroxy vitamin D above 30 nmol/L.
