Category Archives: Diet And Food

By Qing Yang and Kevin Parker| State Journal-Register

Weight loss is one of the most popular New Years resolutions. However, it often fails, due to a lack of motivation, poor planning and not enough support. Even after achieving a weight loss goal, keeping the weight off is hard. Wouldnt it be nice if there was a magic pill you could take and the excess fat would just melt away forever?

Theres a huge demand for weight loss agents. Forty-two percent of American adults and 19% of children are obese based on the body mass index (BMI), which calculates whats the appropriate weight for a given height. Climbing obesity rates is a boon for pharmaceutical companies. In fact, several new prescription weight loss drugs have been introduced recently. Are they right for you? Before you decide, lets review what these pills are and how they work.

Six prescription weight loss medications are currently approved by the FDA. All are indicated for people with BMI > 30 or BMI > 27 and suffering from diseases such as high blood pressure, diabetes and high cholesterol.

Orlistat (brand name Xenical) inhibits the enzymes that break down fat in the stomach, reducing fat absorption. A lower dose formulation is available over-the-counter (Alli). Side effects are oily stools, diarrhea and gas, which can be alleviated by adopting a low-fat diet. You must also take supplements for fat-soluble vitamins (A, E, D and K). Rare instances of liver injury and kidney stones have been reported.

Liraglutide (Saxenda), originally created for treating diabetes, mimics a naturally-occurring hormone called GLP-1 to enhance satiety; you feel full, so you stop eating. It's injected once a day under the skin. Gastrointestinal side effects are common. It carries a small theoretical risk of inducing thyroid cancer.

Naltrexone + bupropion (Contrave) modulates signals in the brain to suppress appetite. Headache, dizziness, nausea and constipation are common. Exercise caution if you also take other agents that alter your nervous system such as seizure medicines, antidepressants and opioids.

Phentermine (various brands and generics) is an amphetamine derivative that decreases appetite. Once shunned by doctors for being part of the fen-phen (fenfluramine-phentermine) combo that was withdrawn in 1997 for causing deadly heart diseases, phentermine has gradually regained popularity and become the most widely prescribed weight loss medicine today. Similar to other stimulants, it can affect your blood pressure and heart rate, cause insomnia and problems with attention and memory.

Phentermine + topiramate (Qsymia) exploits synergistic appetite control. Side effects include dry mouth, anxiety, depression and worsening of glaucoma, in addition to whats associated with phentermine alone. Stopping the medicine suddenly can cause seizures.

Amfepramone is an older stimulant not commonly used nowadays.

Weight loss medications have a notorious track record of safety issues. In the 1960s, people died from amphetamine diet pills. Then came the fen-phen scandal. In 2004, the FDA banned ephedra for elevating blood pressure and causing stroke. In 2010, sibutramine (Merida) was withdrawn from the market for increasing heart attacks. Last year, lorcaserin (Belviq) was withdrawn due to cancer risks. Importantly, all weight loss medications should be avoided in women who are or want to be pregnant because of adverse effects on the fetus.

Ironically, these medications are clearly labeled only effective as adjuncts to caloric restriction and physical activity. In other words, they only work when used together with diet and exercise the two ultimate pillars of weight management. Also, dont expect immediate, dramatic results. Typically, people lose 3-7% of their starting weight after several months.

They arent cheap, either, costing hundreds of dollars per months, and not always covered by insurance.

Lastly, a word of caution about non-prescription weight loss agents marketed as herbal extracts or nutritional supplements they arent regulated by the FDA, so theres no way of knowing whats actually in them and no stringent clinical experiments to demonstrate their effects.

In conclusion, weight loss medications are not magical at all. Theres no shortcut to building a healthy body sorry! These pills can lend you an extra hand, but only if youve already built a foundation of moderation and discipline with diet and exercise. Given their side effects, they may not be worth the expense to your wallet and your overall health.

Qing Yang and Kevin Parker are a married couple and live in Springfield. Dr. Yang received her medical degree from Yale University School of Medicine and completed residency training at Massachusetts General Hospital. She is an anesthesiologist at HSHS Medical Group. Parker has helped formulate and administer public policy at various city and state governments around the country. He is formerly the group chief information officer for education with the Illinois Department of Innovation and Technology. This column is not intended to substitute for professional medical advice, diagnosis or treatment. The opinions are those of the writers and do not represent the views of their employers.

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Health Matters: Thinking about weight loss pills? Heres what you should know - The State Journal-Register

Mat Fraser held onto his title of "Fittest Man on Earth" for another year in October 2020, when he won the annual CrossFit Games for the fifth year running. In a recent conversation with powerlifter Stefi Cohen on her YouTube channel, Fraser spoke about how his diet plays an important part in his overall fitnessand why he doesn't believe in cheat days.

While plenty of other CrossFit athletes might have those defined six-pack abs, Fraser says his nutrition has never been about eating to look a certain way. "My previous sport was weightlifting, all I cared about was being strong, not looking strong," he says. "When I got into CrossFit, I never cared about looking fit as long as I was fit."

He adds that he has found that a higher percentage of body fat can have some benefits when competing, and that this "extra cushion" can be an advantage when it comes to longer events. "By day three or four, these guys that have these incredible abs, they don't have the fuel."

During the periods when he is preparing for a competition, Fraser rarely has an appetite, and has to force-feed himself so that his body is able to recover during his intense training. "If I have a 90-minute training session, I have a pile of Snickers next to my bike and I'm just piling them in," he says. "I'm taking in a huge amount of calories in liquid form, in Gatorade, just slugging it down. Just carbs, carbs, carbs. Is it great for my performance? Absolutely, I feel great, I recover off that, but what's it doing for my body composition? For 99 percent of people, that's why they're working out, they want to look better in day-to-day life."

He adds that his go-to foods during competition are all about packing as much fuel into his body as possible: breakfast burritos, peanut butter and jelly sandwiches, rice bowls with meat and vegetables and then calorie-loaded meals at night such as tacos, cheeseburgers, and pizzas.

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When asked about his favorite cheat day meals, however, he says he doesn't really do them, preferring to incorporate sensible amounts of treats into his everyday routine. "I struggle with moderation, it's either all or nothing," he says. "I have two chocolate truffles every night. And that for me is my treat, that's what I look forward to... I don't cut out sweets altogether, I just try to have one or two a day."

However, when the competition season is over, all bets are off. "As soon as the gains are done, I go overboard," he says. Once a year for a couple of weeks, I'll just binge." Then there'll come a stage where his body naturally starts to crave salad after being loaded up with so much sugar and salt. "I get excited from wanting to eat healthy again."

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Mat Fraser Told Stefi Cohen What He Eats to Be the 'Fittest Man on Earth' - menshealth.com

By Roberta H. Anding, MS, Baylor College of Medicine and Texas Childrens HospitalEdited by Kate Findley and proofread byAngelaShoemaker, The Great Courses DailyBalanced sodium and potassium electrolytes in the bloodstream prevent irregularities in bodily functioning. Photo By Angelus_Svetlana / ShutterstockAre Sports Drinks Unhealthy?

A lot of people are confused about sodium and its partner in crime, potassium. Because the mainstream media largely portrays sodium as unhealthy, health-conscious people tend to shun foods and beverages that are high in sodium, such as sports drinks.

In my clinical practice, I end up going out and doing a lot of public speaking, Professor Anding said. I was at a local swim club not too long ago and I started to talk about sports drinks. I could feel the crowd kind of shift, and I had a mom raise her hand and say, You know, I really cant believe that youre a sports dietician. I cannot believe you would recommend that my child drink something thats artificially flavored, has high-fructose corn syrup in it, and has all this salt.

Professor Anding asked the mother to critique how much sodium was in the sports drink versus the glass of milk her daughter had earlier in the day. As it turns out, an eight-ounce serving of a sports drink has 110 milligrams (mg) of sodium, and an eight-ounce glass of milk has approximately 120 mg. The more accurate thought would be: High sodium in relationship to what?

Sodium and potassium are two electrolytes that play an important role in regulating fluid exchange within body compartments.As such, blood levels of these electrolytes are rarely affected only by dietary means, and that should make sense.

Since they are so integral for bodily function, your body needs many defense mechanisms to keep the blood values of sodium and potassium within a narrow range.

These two minerals consequently play a major role in blood pressure. Keeping blood pressure within normal range reduces your risk of congestive heart failure, coronary heart disease, kidney disease, and stroke.

In general, the higher the persons salt intakeand keep in mind, salt is sodium chloridethe higher the individuals blood pressure, according to the USDA guidelines for Americans. This is one of the major public health initiatives.

Sodium intake in the United States regularly exceeds the recommended daily amount of less than 2,300 mg. Since sodium makes up about 40% of salt, this would be the equivalent of about one teaspoon of table salt a day.

You might be thinking, I dont salt my food. I cant possibly be getting that amount. In fact, the typical Western diet contains about 4,500 mg of sodium, depending on the region of the United States you live in.

Being born and raised in Wisconsin, I might have had sodium in cured meats, but I certainly didnt eat the spicy food that I experienced in New Orleans and in South Texas, Professor Anding said.

Since the body actually only requires 500 mg of sodium per day, that means many of us take in almost 10 times what we need. However, its not practical to only consume the biological requirement.

Many types of foods contain sodium, and some are foods you wouldnt consider as having sodium. That 4,500 mg average is almost 20 to 30 times the amount of sodium needed to replace normal sodium loss.

Normally, we lose about 25 mg a day in our urine; 25 mg a day in feces; and for people who spent most of their time indoors, normal skin losses are about 100 mg per day. However, the normal skin loss amount is much higher for individuals who are physically active.

Along with this issue of sodium overconsumption is the underconsumption of its antagonist, or the mineral that acts as its counterbalance, which is potassium. Higher potassium intake helps to lower blood pressure by blunting the effects of sodium.

Diets rich in potassium are also associated with a reduced risk of developing kidney stones, as well as the reduction of bone loss caused by age. Again, potassium and sodium work in concert with one another, and trying to get them to work in harmony is often difficult.

Tomorrows article will explore the functions of these two electrolytes and also go into more detail about sodium loss during exercise.

Professor Roberta H. Anding is a registered dietitian and Director of Sports Nutrition and a clinical dietitian at Baylor College of Medicine and Texas Childrens Hospital. She also teaches and lectures in the Baylor College of Medicines Department of Pediatrics, Section of Adolescent Medicine and Sports Medicine, and in the Department of Kinesiology at Rice University.

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Fend Off Heart Failure with Sodium and Potassium: Partners in Crime - The Great Courses Daily News

Posted: Jan 18, 2021 / 12:02 PM CST / Updated: Jan 18, 2021 / 12:02 PM CST

Wellness Expert Taz Bhatia, MD. Explains How to Put Yourself Back Together & Recover from the Stresses of 2020

2020 has been a very stressful year with challenges that we havent faced in recent times. We have collectively experienced trauma which can wreck havoc on the body, and as a result, many people are experiencing new health issues. So, how do we recover? We have one of the top integrative medicine physicians in the nation available to share timely tips for making a full recovery from 2020 and getting back on track for 2021.

Dr. Taz Bhatia will tackle a critical topic as we move into the New Year. Shell share her 2020 Recovery Checklist and explain how some new supplements can help with better sleep, boost energy, lose weight and maintain overall health. Dr. Bhatias practice is nationally recognized for creating specialized treatments plans. Her unique approach has earned her guest appearances on the Today Show, Dr. Oz, and numerous other network TV shows. Some of her best-selling books include: WHATDOCTORS EAT, THE 21-DAY BELLY FIX and SUPER WOMAN RX.

Dr. Taz Bhatia, M.D. is an integrative medicine physician and wellness expert who gained national recognition as a best-selling author of the books, What Doctors Eat, The 21 Day Belly Fix, and Super Woman Rx. Her integration of Eastern medical wisdom with modern science has led to featured segments on The Today Show, Dr. Oz, Live with Kelly & Ryan and eventually the premiere of her own PBS special Super Woman RX with Dr. Taz. She is also the host of the Super Woman Wellness with Dr. Taz podcast. Personal health challenges in her twenties led Dr. Bhatia to opening her now nationally recognized practice. Today, Dr. Taz and her team work to help patients understand their core health issues and develop personalized treatment plans, pulling from multiple systems of medicine, including integrative, functional, Chinese, and holistic medicine.

For more information visit TheEastWestWay.com & DoctorTaz.com.

Sponsored by The East West Way. Opinions expressed by the guest(s) on this program are solely those of the guest(s) and are not endorsed by this television station.

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Learn How Diet & Supplements Can Jump Start Your System For Better Overall Health With The East West Way - KXAN.com

Legendary boxer, civil rights activist and all-round icon Muhammad Ali has never really fully left the cultural conversation, but he is well and truly back in the zeitgeist right now thanks to Eli Goree's portrayal of him in the new movie One Night in Miami, which depicts a fictionalized meeting between Ali (then still going by Cassius Clay) and Malcolm X, Sam Cooke and Jim Brown in 1964.

Goree recently shared with Men's Health how he got into The Greatest shape to play Ali on-screen, but meanwhile, on YouTube, fitness vlogger Will Tennyson has been paying homage to the man by spending a day following his rigorous diet and training regime.

The day starts with a 4:30 a.m. wakeup and a 6-mile run, which Ali would traditionally do while wearing heavy boots. This would work his legs, contributing to that famous endurance, but as Tennyson points out, it's also rough on the knees.

Run done with, Tennyson eats Ali's staple breakfasteggs, toast and orange juicebefore heading to the gym for a calisthenics workout and boxing drills. This includes practicing his footwork with ladders, 20 minutes of jump rope, sparring and speed work.

Following the workout, Tennyson eats a cheeseburger (another of Ali's favorites) before preparing one of his all-time favorite dishes, baked chicken with mac and cheese, spinach and peas, and finishing the day with a contemplative walk.

"A lot of people give 110 percent at whatever it is they're doing, without focusing on their mental wellbeing," he says, "and all that does is create problems. So it's nice to see that [Ali] spent some time on himself, focused on his inner wellbeing. I think that positively translated to a better, more successful career."

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Watch What Happened When This Guy Ate and Trained Like Boxing Legend Muhammad Ali - menshealth.com

Feeling young is great, but acting like an adult means taking care of your health

Mentally, 73 percent of Americans feel younger than they really are. So while they are feeling oldphysically they are young at heart, but perhaps this youthful spirit could be misleading them to believe they can eat and drink as they did in high school. It's time to change our diets to reverse the clock, not replicate our happy days.

The top struggle of growing up is being responsible for their physical health, 4 in 10 people said, including making their own doctors appointments.The same proportion of respondents admitted to not buying nutritious food when grocery shopping.

Sixty-three percent of respondents say they feel much older than they expected to at their current age.

The survey data reveals that nutrition gaps are more than common among adults in this age group, but thats not necessarily a surprise. For example, its understandable that busy adults dont necessarily have time to cook the recommended servings of fish per week, even though it is an excellent source of Omega-3s that support heart and immune health, said Dr. Taz Bhatia, Integrative Medicine Physician. (Note that the Mediterranean Diet includes fish while a plant-based diet gets Omega-3s from algae and plant-based sources.)

If you cant add more of these foods to your diet, one of the best ways to mitigate these nutrient gaps is with high-quality supplements, she added. Look at how the supplements are sourced, the quality and quantity of the ingredients, and any third-party testing.Sixty-three percent of respondents said that as theyve gotten older, the number of vitamins and supplements they take has increased. However, two-thirds still feel like they should be taking more than they currently do.

The biggest challenges ofbecomingan adult, according to the survey

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To Be Healthier, Boost Immunity, Reduce Pain, Just Go Plant-Based - The Beet

Nausea is the feeling of needing to vomit. Various medications are available for treating nausea, including antiemetics and antihistamines. Eating different foods or changing other dietary habits may also help relieve nausea.

Nausea has many possible causes, including viruses, pregnancy, and anxiety. The most effective treatment for nausea will depend on its cause.

This article discusses medications and home remedies for nausea.

Antiemetics are drugs that treat nausea or vomiting. The appropriate type of antiemetic will depend on the cause of these symptoms.

Several broad classes of antiemetics are useful for treating nausea:

Different eating patterns and some foods may help alleviate nausea.

If someone regularly feels nauseated, they could implement some of the following eating habits to help reduce nausea:

Some diets can also help reduce nausea.

For example, the foods that make up the BRAT diet could help ease nausea as they are easy to digest. These foods, which give the diet its name, are:

Learn more about the BRAT diet here.

However, due to the restrictive nature of the BRAT diet, a person should be mindful of the number of nutrients they are consuming. This diet is not a long-term solution, and people should only follow it when they feel nauseated.

If nausea lasts for more than a few days while a person is following the BRAT diet, they should contact a doctor.

Some herbs may also alleviate nausea. A 2015 study suggested that ginger could be a promising treatment for nausea and vomiting. However, the researchers note that more research is necessary to support these findings.

Nausea and vomiting are common during pregnancy. However, some pregnant people experience severe sickness, known as hyperemesis gravidarum. Those who find that the sickness affects their day-to-day life and becomes a cause for concern might need treatment.

People need to be cautious about most treatments during pregnancy, including those for nausea, as side effects could harm them or the fetus. For example, ondansetron can prevent nausea, but researchers remain unsure whether it affects the fetus.

Metoclopramide is one first-line treatment option for people who are pregnant. Antihistamines such as doxylamine are also an effective medication for treating pregnancy-related nausea, and they do not harm the fetus.

Learn more about morning sickness and pregnancy here.

Aromatherapy can involve diffusing essential oils into the air to produce aromas that a person then inhales. Proponents of aromatherapy suggest that it may reduce nausea.

A small 2016 study that included 123 participants found that inhaling peppermint oil could reduce feelings of nausea following an operation.

However, a comprehensive 2018 review noted that there is not enough quality research to confirm aromatherapy as an effective remedy for nausea.

Research investigating the antinausea properties of aromatherapy is mixed, and researchers need to conduct more robust studies to understand if and how essential oils exert these effects.

However, some individuals may wish to try using aromatherapy alongside nausea medication to see whether it helps them feel better.

Learn more about aromatherapy here.

Acupuncture is a form of traditional Chinese medicine. It involves using needles to apply pressure to specific points on the body to relieve pain and relax muscles.

Acupressure is similar, but instead of using needles to stimulate points on the body, a person just applies pressure using their fingers or thumb.

Some research suggests that acupuncture could help alleviate nausea. For example, a 2013 review observed that acupuncture could treat nausea and vomiting following an operation. The review noted that stimulating pressure point 6 (P6, or Nei Guan) was particularly effective in reducing nausea.

If a person wants to try acupressure, they can find P6 below the wrist by the inner arm. Applying pressure with a thumb or the fingers for 23 minutes may help someone feel less nauseated.

However, a 2015 review noted that the evidence supporting the effectiveness of P6 stimulation in alleviating nausea is weak and that more robust studies are necessary.

Therefore, it is advisable to try antinausea medication or dietary changes before trying this method.

Learn more about acupuncture here.

Nausea is a common problem with many possible causes. Antiemetic drugs are medications that can prevent nausea.

The most suitable type of drug will depend on what is causing nausea. For example, during pregnancy, people are limited to medicines that healthcare professionals consider safe for the fetus.

People can also try various home remedies to see whether they help reduce nausea. These include eating and avoiding certain foods, adjusting the frequency of meals, aromatherapy, and acupressure.

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What to take for nausea: What medications and home remedies work well? - Medical News Today

Openfit

If you've ever checked out Shay Mitchell's Instagram, you'd know that health and fitness are an integral part of the Canadian actor's routine life. So much so, she even considers exercising her "therapy".

And even though the coronavirus lockdown might have thrown her fitness routine for a loop, the 33-year-old isn't letting her health goals fall by the wayside.

However, taking care of herself during these strange and stressful times hasn't been easy. "I've been taking everything one day at a time and being gentle with myself when I need to be," says the You actor. "I always try to remain positive, but there have definitely been days where I just have not been up for working out or taking as good care of myself as Id like. Ill get into a good routine but then falter. One day off becomes two. Two becomes five. But I dont beat myself up over those days," tells Mitchell. "Were humans going through a really challenging time and I think we are all entitled to off days," she adds.

Amid lockdown, Mitchell's workout routine involves walking on the treadmill or riding the peloton daily and then doing some isolated exercises either first or last thing in the day. "Chasing after my one-year-old has also been a surprisingly great workout," adds the Pretty Little Liars alum.

One of my big goals for 2021 is to integrate small changes that I know I can stick to instead of trying to implement a sweeping change, she tells. To do just that, Mitchell has recently partnered with digital fitness and nutrition platform, Openfit, to launch Four Weeks of Focusa workout program developed by fitness trainer and influencer, Kelsey Heenan. "Its 30 minutes a day, five days a weekfor four weeks only. Its a very realistic commitment and that in and of itself makes it exciting and easier to stick to," Mitchell notes. The fitness program will not only give members a sneak-peek into Mitchell's fitness journey but also provide them the opportunity to work out with the Canadian star and her friend Stephanie Shepherd during the four-week program.

"2020 was a tough year, so Im excited to be starting 2021 off on the 'right' foot on a personal level by taking care of my health and wellness," says Mitchell.

Openfit

When it comes to staying fighting fit, Mitchell is also particular about what foods she puts in her body. Typically, the Canadian star kickstarts her day by filling up her five-gallon water jug and rehydrating"to flush my lymphatic system," she explains. "For breakfast, I do fresh fruit with oatmeal," Mitchell says. "Or sometimes ramen," she laughs.

"For lunch, one of my go-tos is a huge salad with a small side of grain or pasta, kind of like a Buddha bowl," tells the Bis Travel founder. For dinner, Mitchell usually has a light, protein-rich meal like fish with sauted veggies and gluten-free pasta.

She usually steers clear of dessert, but that doesn't mean the actor doesn't enjoy not-so-healthy comfort foods every once in a while. On her cheat days, Mitchell loves to indulge in tacos, pizza, ice cream, Rice Krispies, boba (bubble tea) or Bahn Mi (sweet and savory Vietnamese sandwich).

In addition, Mitchell has also made it a point to focus on her mental and emotional well-being during these uncertain times by nurturing the relationships that are most important to her. "I have been checking in with my friends and family more often than I used to, to stay sane," she tells. Other than that, "I'm doing what I can to safely help and I'm keeping myself busy with side hustles," adds the actor and entrepreneur.

Openfit

When asked what's her go-to wellness rule in life Mitchell replies, "if it doesnt feel good dont do it." "Its okay to take a day off, its okay to cheat. Were all people and while it's essential that we challenge ourselves, some days you just have to give yourself a break," she says. "But on the days you dont need a break, hit it hard," she suggests.

For people who are struggling to stick to their fitness resolutions (raises hand and looks around), Mitchell says that it's important to remember that the hardest part is to get startedor getting back on the horse after you've been slacking off. "Once you rip off the band-aid you will start reaping the benefits of your hard work and will be more motivated as a result," she notes.

So, what are you waiting for? It's time to work those muscles and get sweating!

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Shay Mitchell Talks Lockdown Fitness, Diet And Whats Keeping Her Sane Amid The Pandemic - Forbes

In a 2016 analysis of data from 18,000 kindergarten and elementary students, Workman, the education sociologist, calculated that their obesity rate increased by 0.85 percent every month they were out of school, or roughly 2 to 3 percent per summer. The students lost some weight when they returned to classrooms, but not enough to reverse the summer gains. Overall, the obesity rate rose more than 1 percent every calendar year.

This year, he projected the health impact of the pandemic by doubling that out-of-school time. According to his estimates, five months of school closures would raise the childhood obesity rate in America by 4.25 percentage points. That figure does not account for the fact that many childrens out-of-school time has in fact quadrupled. Nor does it consider the impact that pandemic-induced food insecurity may have on weight gain. For those reasons, the projection, however staggering, is likely a conservative one.

That is kind of a baseline of what we might expect, given the best of conditions, Workman said. But then you have the additional context of the pandemic, which I think would probably push it even higher than a normal summer break being doubled.

But it wont be all children who gain that weight. Andrew Rundle, a Columbia University epidemiologist, points to studies that show children of color tend to gain more weight during the summer than their white counterparts. The summer, he said, is when their weight gain tracks diverge, before realigning and running parallel again during the school year. Over time, those bumps add up, and drive permanent disparities between the groups.

For that reason, he expects the pandemic, insofar as it resembles the summer, to worsen the divide. According to the most recent data from the Centers for Disease Control, nearly 22 percent of Black children and 26 percent of Latinx children were obese before the pandemic, compared to 14 percent of white children. The new rates cant be known until after children return to schools, Rundle said. But no matter the numbers, its almost certain that the pandemics health impacts will be unequal.

We know what happens during a normal summer, and were arguing that this is equivalent to a completely abnormal summer that is three or four times longer than a regular summer, Rundle said. Anything I say about how big that difference will be is a complete guess. But if you look at the trends, and think through what the drivers are, youre going to expect a magnification of these disparities.

Researchers are confident that obesity rates have risen during the pandemic, but the long-term trends remain unclear.

Ohri-Vachaspati, the nutrition professor, knows from research like Workmans that childrens weight does tend to drop, however slightly, during the school year. But, she predicts, the length and duration of the pandemic summer likely means a permanent, long-term hike. In two years, she predicts, our hypothesis is that the obesity rates will be higher than they are today. Even if the weights start to come down, they will not come down to the pre-pandemic area, she said.

Of course, thats just her hypothesis. Workmans analyses of summer weight gain are based on studies of elementary students; what happens to middle and high schoolers during the summer isnt as clear. Schools have never been closed this long, and this extended period of heightened food insecurity may result in changes that no one can foresee. Still, its likely that when the pandemic ends, schools and communities will need concerted efforts to counter the obesity trends that worsened while students were stuck at home.

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The childhood obesity crisis started before Covid-19. The pandemic has made it much worse. - The Counter

The following are the core muscles, located in the bodys trunk:

According to Harvard Medical School, strengthening the core muscles can help:

Having a routine that includes some of the following exercises may help strengthen and stabilize the core and improve mobility.

The American Council on Exercise (ACE) recommend starting with exercises that help build core stability before moving onto those that improve mobility, such as exercises called mountain climbers.

Below, we list ACE-approved core exercises, starting with those for beginners. We also give tips to make these exercises more challenging.

This also helps strengthen muscles in the lower back, hips, and buttocks. The muscles of the buttocks are called the gluteal muscles, or glutes.

To perform the bridge:

Intermediate: While lifting the hips, raise the right foot off the floor until the knee is at a 90-degree angle from the hip. Alternate legs for 20 repetitions.

Advanced: Use a resistance band around the hips, securing the band to the floor with your hands. This will make the muscles work harder.

These help engage the core muscles while strengthening the glutes, hips, and legs.

To perform toe taps:

This strengthens the abdominal muscles, shoulders, back, glutes, and legs.

To perform the high plank:

Intermediate (elbow plank): Instead of resting the weight on the hands, lower the forearms to the floor so that the arms form a right angle to the floor. Move the feet closer to the body. Hold the position for 30 seconds. Repeat 3 sets of 12.

Advanced (side plank): Lie on one side, with the elbow directly beneath the shoulder and the forearm flat against the floor. The legs should be slightly bent.

Using the oblique muscles, lift the hips to form a straight line, with one leg balanced atop the other. Raise the free arm straight up in the air, holding the position for as long as possible without losing balance at least 30 seconds. Repeat 3 sets of 12.

This exercise strengthens the abdominal and back muscles by challenging stability.

To perform the bird dog:

Intermediate: Once in position, with the right leg and left arm extended, draw these limbs in beneath the abdomen until they are as close to each other as possible. Then extend them to the starting position. Hold this for 30 seconds. Perform 12 repetitions per set for up to 3 sets.

Advanced: Use a resistance band around the feet to work the glutes harder.

These help strengthen the core, lower back muscles, and obliques.

To perform abdominal crunches:

Intermediate: Begin in the same position, but instead of keeping the feet flat on the floor, raise them toward the chest while curling the torso toward the thighs.

Advanced: Hold a weighted medicine ball to the chest while curling the torso upward. Swivel left and right, bringing the ball across the body, before returning to the starting position.

This is one of the most effective intermediate exercises for strengthening the rectus abdominis, also known as the six-pack.

To perform bicycle crunches:

These work the abdominal muscles, glutes, thighs, and quads.

To perform warrior crunches:

This exercise strengthens the abdominal muscles as well as the shoulders, hips, hamstrings, and triceps.

To perform mountain climbers:

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The best core exercises for all fitness levels, at home and at the gym - Medical News Today