Urban garden in Tapada da Ajuda, Lisbon

From playful elements in street architecture in Cork, Ireland, to teaching children how to grow vegetables in Lisbon, Portugal, cities across Europe are using urban design and health interventions to promote the well-being of their populations.

Europe has a unique opportunity to make city life healthier since it has relatively few mega cities; more than 70% of Europeans live in cities with less than half a million inhabitants.

These are some of the World Health Organizations findings in a new report, Urban design for health: inspiration for the use of urban design to promote physical activity and healthy diets in the WHO European Region, published Wednesday and launched at the 11th Conference of HEPA Europe on health-enhancing physical activity in Nice, France.

The report, prepared by the WHO European Office for the Prevention and Control of Noncommunicable Diseases, looks at ways to promote physical activity and healthy diets in urban settings.

Rather than simply telling people about the right food choices and benefits of physical activity, cities can use better strategies to help people choose more wisely, the report suggests. Research has shown that design also plays a role in the health of communities around the world.

If we want to make cities a better environment that helps people to live healthier lives, first we need to understand the peoples needs, said Dr Kremlin Wickramasinghe, head of the WHO European Office for the Prevention and Control of Noncommunicable Diseases.

This will give us insights to integrate healthier habits into everyday lives effectively.

The report says urban design and planning influence public health and human behaviour by limiting or providing access to healthy foods and active lifestyles, which have profound effects on peoples physical and mental health.

For instance, in the WHO European Region, environmental risk factors are estimated to cause at least 1.4 million deaths per year, approximately half of which are linked to air pollution, a major contributor to the rise in noncommunicable diseases (NCDs). One in four cases of ischaemic heart disease and strokes, and one in five cancers are estimated to result from environmental exposure.

These risk factors can be the result of inequalities in environment and health from different aspects of home and work life, including housing conditions and access to basic services and transport.

Traffic tends to be greater in cities less affluent neighbourhoods, posing a greater risk of road-related injuries and exposure to air and noise pollution, which has implications for poor health and a higher incidence of NCDs.

That is why it is crucial, the report emphasizes, to find the best approaches to address these risk factors in urban settings: Cities are places where it all comes together.

Wickramasinghe emphasizes that gathering data and building connections with local communities is essential for healthier urban planning.

WHOs report presents several tools to facilitate this:

One such tool, called the healthy streets approach, uses an index for large-scale, long-term strategic planning to make improvements across ten indicators.

The index has indicators for things such as how much clean air there is, whether the streets are easy to cross, and the degree to which everyone feels welcome.

The intent, the report says, is to make it easier for citizens to promote a healthy, safe neighborhood through simple language that everyone can understand and relate to.

Many cities are trying to improve urban transport and mobility, as well as access to urban nature and green spaces. The new report highlights some of the positive examples.

Cork, Ireland

As Cork is dominated by cars but lacking in green spaces, air quality was found to be a problem, in addition to limited outdoor spaces for physical activity.

This city decided to introduce more playful elements into its street architecture by developing ten new parklets with entertainment equipment and seating. It also included a playful culture trail in July 2021 to encourage active, playful movement between and within the locations.

Tbilisi, Georgia

Tblisi has a transport system that is not pedestrian-friendly and lacks buses and cycling infrastructure. Its car-dependent nature results in traffic congestion and air pollution.

Additionally, pedestrian areas are considered possible only in tourist areas and are, therefore, not found in resident neighborhoods

To solve this problem, the city is transforming its streets to make them pedestrian-oriented. The new street design is meant to address the main challenges of Tbilisi: air quality, physical inactivity, and mental health.

Adam Mitskevichi Street, a pilot area, was closed down for a few days, to familiarize citizens with a different perception of how the street could be used. From the first hours of the streets dedication to the public, children arrived with music and started dancing, and some people enjoyed cycling and skateboarding.

Lisbon, Portugal

Tapada da Ajuda, a green space in Lisbon, is located on hilly terrain, and its steep topography makes it difficult to ensure easy access for children. Additionally, the surrounding streets are not safe for children because cars are parked on some sidewalks.

In order to build more connections between local citizens, especially children, in the area, the city promotes healthy eating by putting local produce at the heart of its public space project, while teaching children how to grow vegetables and the importance of a healthy diet.

The tools and examples in the report highlight the types of actions that policy makers and urban planners can use for inspiration to rethink and improve their cities.

Cities in other parts of the world have also come up with other ways to promote health through urban planning and policy, including Buenos Aires, Argentina and Baku, Azerbijian, showing how urban design is crucial to long-term social and health benefits.

Urban design is a key determinant of physical activity and healthy diets, the report concludes, contributing to the prevention and control of NCDs and improving global health.

Image Credits: WHO , WHO.

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Using Urban Design To Promote Physical Activity And Healthy Diets In The WHO European Region - Health Policy Watch

Every week there seems to be a new fitness challenge trending online. But one thats managed to remain popular over the last couple of years is the 75 Hard Challenge. On TikTok alone, the hashtag #75Hard has more than 1.2 billion views.

Its easy to see why this particular challenge has remained so popular, with video after video of people showing off their staggering body transformations which they claim are the result of the challenge.

The 75 Hard challenge is not for the faint of heart. In short, it involves doing each of the following daily for 75 days:

If any component is failed, the challenge must start again from day one.

This article is part of Quarter Life, a series about issues affecting those of us in our twenties and thirties. From the challenges of beginning a career and taking care of our mental health, to the excitement of starting a family, adopting a pet or just making friends as an adult. The articles in this series explore the questions and bring answers as we navigate this turbulent period of life.

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The creator of this challenge claims that completing it will allow you to change your life forever and lead to career success, greater confidence and better relationships alongside being physically fit. Theres currently no scientific evidence to support these claims.

Although the requirements of the 75 Hard challenge are pretty outlandish by most peoples standards, seeing the transformations and online testimonials of how the challenge changed lives may explain why many continue to be curious about it.

Heres what to know if youre thinking about giving it a try.

The two main components of the 75 Hard challenge (eating right and exercising regularly) are of course good for your health. Plenty of research shows that proper diet and regular exercise lowers the risk of obesity and can prevent chronic and age-related diseases, including some cancers and cardiovascular disease.

But in order for diet and exercise to be effective, they must be done in a safe way.

When exploring the safety (and injury risk) of exercise, one of the most important considerations is physical load. This is the combination of how much, how hard, and how often you exercise.

If you have a high physical load (such as exercising intensely seven days a week), you are more likely to suffer from injuries, illness or other issues such as overtraining syndrome. Overtraining syndrome typically happens when you train too much and and recover too little between exercise. It can lead to fatigue, which may also increase risk of injury.

Previous injuries, age, and even weight can also further increase your risk of injury. These factors will also determine whether or not you can tolerate a high training load.

For most people, training twice a day for 75 days is likely to be too much for them. To reduce the risk of injury its widely recommended to split training sessions up and schedule in rest and recovery days.

Not recovering properly or giving yourself rest days may also affect your fitness and may actually make it harder to see the results you might be hoping to see when following the 75 Hard challenge.

Diet and sleep also have a large effect on your ability to recover well and fuel exercise. But everyones needs are different, so its important to listen to your body. Many generic diets wont work for everyone, so adapt the diet you follow as necessary.

From a psychological perspective, we can also recognise the potential positive impact of fitness challenges such as 75 Hard on wellbeing, self-esteem and mental health.

But a persons success in completing a challenge like 75 Hard may be underpinned by the type of motivation they have for doing so. According to the self-determination theory, every person has a different type of motivation for doing something.

These range from more beneficial to less beneficial types. Its not simply about how much motivation a person has for an activity, but what the quality of that motivation is like.

Beneficial, or quality, types of motivation describe people who do an activity for an intrinsic (internal) reason. For example, they do it because they enjoy exercise or they want to learn new ways of feeling healthy.

Less beneficial types of motivation are when a person does something because of an extrinsic (external) reason. Examples of external reasons include feelings of guilt or shame (such as coercion from others or feeling bad about the way they look), or to receive external rewards such as money or recognition.

If a person has enough of either type of motivation, its probably the motivation needed to get them through the challenge. But the more important issue is whether or not the person maintains the healthy behaviour after finishing the challenge.

Beginning any diet or exercise programme is difficult. New exercisers often hold unrealistic expectations of what they can achieve, which can lead them to have trouble prioritising and scheduling exercise. Maintaining lifestyle changes can also be challenging.

Extrinsic reasons for doing something often lead to dropout. Yet when a person does something for intrinsic reasons, they are more likely to stick with it and can maintain the positive outcomes such as physical fitness and weight loss. This may be even more likely if a person has access to ongoing support following a structured exercise program.

For some people, the 75 Hard challenge may kickstart them into improving their fitness and lifestyle. But being able to maintain that level of activity may depend heavily on the reasons why they are doing it. The rigid list of tasks and consecutive daily nature of the programme may also may it difficult (and even dangerous) to complete.

Anyone contemplating the 75 Hard challenge should seek advice from their healthcare provider or a fitness trainer, and perhaps consider adapting the tasks to suit their fitness level or personal goals.

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75 Hard: what you need to know before taking on this viral fitness challenge - The Conversation

The BMJ study that followed more than 200,000 participants for over 25 years found an increased risk of developing bowel cancer when over-processed foods were a prevalent part of their diets, especially in men (per CNN). Consumption of highly processed foods by both genders leads to obesity, inflammation, and cardiovascular disease, which is associated with increased cancer risk.

According to Eureka Alert, analysis of study results showed that men consuming processed meats, ready-made meals, and sugary beverages had the strongest association with the development of colorectal cancer. There was no direct link between women consuming processed foods and bowel cancer. This could be attributed to women's choice of ultra-processed foods such as yogurt which might counter the effects of other more harmful counterparts. More research is needed to identify whether women's lessened risk of developing bowel cancer from processed foods was affected by uncontrolled influences or by chance.

The study directly linked nutrient-lacking foods to an increased risk of developing chronic diseases that can shorten the lifespan of both men and women (per CNN). Cardiovascular disease was the most prevalent of the comorbidities caused by an unhealthy diet, especially when foods low in nutrients were also ultra-processed. Returning to a diet of whole foods and reserving ultra-processed foods for a rare treat can help clear the path to a longer, healthier life.

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New Study Reveals A Link Between Ultra-Processed Foods And Cancer Risk - Tasting Table

Whole grains are grains of any cereal that have all the three parts - endosperm, germ, and bran intact unlike refined grains that do not have germ and bran. For boosting your overall health and avoiding risk of lifestyle diseases, health experts all over the world recommend adding more of whole grains to the diet. It is said that at least half of all the grains one eats must be whole grains. Barley, brown rice, buckwheat, millet, oatmeal, popcorn, whole wheat flour, bread and crackers are some of the ways to incorporate whole grains to your diet. (Also read: National Nutrition Week 2022: Keto to Atkins; 5 diets you must avoid)

Whole grains have an array of benefits from high fibre that helps you feel full and satiated to complex carbs that help in controlling blood sugar levels and also lower risk of heart disease, diabetes, cancer and other health issues.

Nutritionist Lovneet Batra in her recent Instagram post talked about the health benefits of whole grains.

Whole Grains are considered to have low glycaemic index, and therefore help manage blood glucose levels better. Further, it's important to supply the body with the key nutrients needed for managing blood sugar levels. The presence of minerals such as magnesium and chromium, phytochemicals, organic acids and enzyme inhibitors in wholegrain foods along with its high fibre content, all work together in stabilizing sugar levels.

According to studies, intake of whole grain and bran intakes are consistently associated with a 16-30%lower risk of cardiovascular and coronary heart disease. Furthermore, certain compounds in whole grains, such as fiber, vitamin K, and antioxidants, can reduce your risk of stroke.

Whole grains contain compounds called lignans which have a weak hormone-like effect that may help you achieve a better hormonal balance. These grains are also valuable sources of vitamin B6 which is thought to play a useful role in managing hormones and alleviating premenstrual symptoms like bloating, mood swings and period pains.

Inflammation is at the root of many chronic diseases. Whole grain foods have been reported to affect serum levels of inflammatory cytokines. So, consider adding whole grains to your diet every day.

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During the monsoon, there is an increased chance of getting colds or other gastrointestinal infections, particularly for pregnant women. You should take steps to ensure that your food is taken care of, in addition to the standard precautions like frequently washing your hands and avoiding contact with ill people. The following advice can help you stay healthy throughout the season.

Home-cooked food

As the weather cools down and the rains begin, our appetites change and we start craving comfort food. However, for pregnant women, it is important to be careful about what they eat during this time. While there are many tempting options available, home-cooked food is always the best choice for a pregnant woman's diet during monsoon. Not only is it more nutritious, but it is also less likely to contain harmful bacteria that can cause food poisoning. Instead of reaching for deep-fried snacks or fast foodplaces outside, you can enjoy tasty and nutritious quick meals that are cooked at home. For example, roughly diced boiled potatoes that are seasoned with some salt and pepper work perfectly. These could even work great when mixed with some curd and sprinkled with just a little bit of sev for some crunch.

Also read:Alia Bhatt is pregnant! Actress shares photo of sonography test on Instagram

Staying hydrated

Pregnant women must take care of hydration this is especially true during the monsoon season as we do tend to consume less water due to the wet and humid climate. Dehydration, however, is a dangerous condition to have during pregnancy as it can lead to complications such as urinary tract infections, preeclampsia, and preterm labour. While water is always the best choice for staying hydrated, pregnant women can also opt for homemade fruit juices, coconut water, and buttermilk. It is important to avoid sugary drinks, caffeine, and alcohol, as these can actually worsen dehydration. Pregnant women should also consume fibre-rich food, which will help to regulate digestion and prevent constipation, which is a common problem during pregnancy. By following these simple tips, pregnant women can stay healthy and comfortable throughout the monsoon season.

Eating fresh food

During pregnancy, women frequently experience cravings for specific meals, but it is crucial to make sure that these cravings are healthy. Pre-packaged, sugary or fried foods may appeal to some women's cravings, but they also raise the risk of gestational diabetes, excessive weight gain, thyroid problems, and other metabolic diseases. Instead, women should concentrate on eating nutrient-dense fresh fruits and vegetables, which are crucial for preserving pregnancy wellness. They also aid in blood sugar regulation, which helps lessen cravings for sweet meals.

Also read:Can confidence be nurtured or are we born with it?

During the monsoon season, there is an abundance of fresh fruits and vegetables that are easily available like oranges, berries, spinach, sweet limes, cabbage, grapefruits and many more. Pregnant women should take advantage of this by including them in their diet. This will not only help them to stay healthy, but it will also ensure that their baby gets the nutrients it needs. As a precaution, pregnant women are advised to avoid consuming raw foods during the monsoon season. Generally, raw foods can contain bacteria and microorganisms that cause food poisoning. Therefore, pregnant women should eat cooked food instead of raw food during the monsoon season.

While monsoons are refreshing, it is advisable to take safety measures to avoid contracting any food-borne infections or other health dangers. The health of the mother and unborn child is extremely vulnerable during pregnancy, and it is crucial to ensure the ideal growth of the child. Expectant mothersshould take enough protein, calcium, iron, vitamins, folic acid, and iodine in their meals in addition to maintaining a healthy diet and nutrition. A healthy and safe pregnancy will be ensured by taking all of these additional safety measures throughout the monsoon season.

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Here are some precautions and diets for pregnant women during the monsoon season - indulgexpress

WESTBROOK, Maine, Aug. 30, 2022 /PRNewswire/ -- Life science company ClearH2O has recently been named as one of the 2022 Best Places to Work in Maine. Known for its leadership and innovation in manufacturing essential animal nutrition supplements and diets, ClearH2O's products are used by veterinarians and animal care professionals around the world to advance animal health and welfare while improving medical research and livestock production.

Commenting on making the 2022 Best Places to Work in Maine list, the company's president, Kathie Dioli, states, 'I believe this award acknowledges the great work environment and team we have built at ClearH2O. The work we do is meaningful, having a direct impact on improving the lives of animals and mankind. We place a high standard on personal character, integrity, and performance expectations while offering a fast-paced, collaborative, and collegial work environment. We love what we do, knowing that we're making a difference in the world And, we have fun doing it, too', says Kathie.

The awards program was created in 2006 and is aproject ofthe Society for Human Resource Management - Maine State Council (MESHRM) and Best Companies Group. Partners endorsing the program include: Mainebiz, the Maine State Chamber of Commerce and Maine HR Convention.

This statewide survey and awards program was designed to identify, recognize and honor the best places of employment in Maine, benefiting the state's economy, its workforce and businesses. The 2022 Best Places to Work in Maine list is made up of 100 companies in three size categories: 34 small winners (15-49 U.S. employees), 45 medium winners (50-249 U.S. employees) and 21 large winners (250+ U.S. employees).

ClearH2O will be recognized in the October 17th edition of Mainebiz where the rankings will be revealed for the first time.

For more information on ClearH2O, visit http://www.clearh2o.com or contact William T. Thomas.

For more information on the Best Places to Work in Maine program, visit http://www.BestPlacestoWorkME.com or contact Jackie Miller at 717-323-5237.

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Its over a year since Janette Manrara announced she was leaving Strictly, after nearly a decade as a professional dancer on the hit BBC show and shes happy to admit her body changed as a result.

I fluctuate often I can tell when Ive not been dancing on tour, or Ive not been doing shows.

I noticed my body changed because I wasnt doing the physical activity I was doing every single day when I was dancing, explains the 38-year-old, who would previously be in the dance studio for up to 10 hours a day. I think I used to watch what I ate even less when I was dancing, but now I balance it out a bit more.

Ive started really getting into weight training. Im doing a bit of running, and I like to be at home and just do 25 minutes of body exercises, just here with my yoga mat, as much as I can. Thats helped me maintain a healthy lifestyle and keep an eye on my weight, because I did feel the difference, in my muscles especially, when I stopped Strictly.

Cuban-American Manrara who is married to fellow Strictly dancer Alja korjanec, and took over from Zoe Ball hosting Strictly spin-off series It Takes Two last June is keeping a level approach though, and steering clear of rigid diets.

At the moment, Im really allowing myself to just relax and enjoy the holidays and sunshine and spending time with loved ones. I think its important for our overall health and wellbeing to do that, and let go of that super-strict diet and enjoy the holiday and not feel guilty about it and having a few cocktails and a dessert at the end of the night.

Dont feel guilty about it, youre on holiday, this is good for you as well, she enthuses.

It Takes Two will return to screens soon, and right now Manrara says shes kind of in holiday mode Im working but Im holidaying a lot.

She adds: I just came back from Mykonos with my friend Ashley [Roberts], Alja and I went to visit our families, and I was in Ibiza with my brother, and in the midst of that Ive been doing bits and bobs of work.

Those 20-30 minute workouts I can squeeze in even when Im on holiday have been really helpful. I try and exercise at least three times a week, if Im really good then four times a week, even if its on my own in my hotel room if Im on holiday, or here at home, and be careful with what Im putting into my body. But not too careful either, because its good to relax and have a break.

Shes all about balance when it comes to what she eats. I wouldnt say I eat healthily, but I think Im very balanced with my food. If Ive been very good in the day, I allow myself a little treat in the evening, or if Ive been naughty in the day then I try to eat not too bad later. I also watch my portions I dont have big portions of anything.

But Im not a crazy fiend about eating super-healthy, I just try and keep my plate balanced, with a little bit of salad, a little bit of veggies, some protein and some carbs, and if I want a little treat afterwards, then a piece of chocolate or anything like that, she adds.

But Alja and I love a pizza or a burger, and this weekend we had friends over, so I didnt really look at what I ate and I enjoyed myself. But this week Ill be a little bit more conscious, because I ate a bit more relaxed at the weekend.

I dont think its about cutting things out completely, its just about balancing it out, and watching what you put into your body.

Manrara, who got a diploma in the science of wellbeing last summer, adds: Wellbeing is everything. Its about finding a way to be physically active and mentally stimulated and happy. There are so many different ways we can look after our mind and our body and put that into one.

Theres no one solution for anyone I learned that through my wellbeing courses. Its about finding that balance thats right for you, not trying fit an image, profile or a certain type. We all come in different shapes and sizes, and finding what works for you is what I think wellbeing is all about what makes you ultimately happy and feel good.

As for ageing, Manrara, who has become a brand ambassador for New Nordic Collagen Shot, says: Ive got nothing against Botox maybe one day I will do it, who knows but if I can find natural, easy ways to look after my skin and body, then Id rather do that now.

She says shes been taking the Collagen Shot sachets for about a year. Its such an easy way to look after yourself, without having to apply a thousand creams and everything else we try to do to look after our skin. I take a multi-vitamin for women in the morning, and that and my Collagen Shot are my two saving graces.

Whats her secret when it comes to working with her husband? korjanec announced his departure from Strictly earlier this year but the couples careers remain closely entwined.

All Alja and I have known since the day we met has been working together, she says. When were not together, thats when its more weird for us than when we are together, because its what were used to.

Theyve just recorded a really fun TV show that took them across the UK, and Manrara says it was great to work together on something non-dance related. Theyve also got a show coming out this winter that shes not allowed to say too much about although she does reveal shell be dancing with her husband on stage again.

When we worked on Strictly together, we rarely saw each other, she adds. It was nice oh, that sounds awful well, it was different, because wed come home and share each others experiences and talk about how the day went, and at the same time try not to talk about work too much. Because we both do the same job, itd be very easy to make our lives 24/7 about work.

I think its important, especially as a married couple, to always be very honest and communicate and discuss when lines are crossed, in the sense of weve been at work and rehearsing together all day lets not come home and spend the next three hours talking about work again, she adds. You have to disconnect and get your mind off it, and sometimes thats tough with Alja and I because were both passionate about what we do.

Are there any plans to start a family?

Manrara says theyre thinking of getting a puppy, although she adds wryly: A friend of mine said you should have a baby before you get a puppy.

Obviously, I dont want to say were planning for a family, all I want to say on that is I definitely want to be a mother, and we shall see what happens.

Janette Manrara is a brand ambassador for New Nordic Collagen Shot (newnordic.co.uk)

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Overall health has always been a hot topic of conversation, and inevitably talk of weight issues takes center stage. But even if your goal is not to lose weight, weight loss apps can be a great way for you to maintain your current weight, gain weight, track workouts, log hydration levels, introduce healthier foods into your diet or just monitor your overall health. With so many downloadable weight loss apps available, it can be exasperating to figure out which one is the best one for you.

The best weight loss apps will teach you sustainable healthy eating habits, educate you on portion control and promote balanced meals, says Stefani Sassos, MS, RDN, CSO, CDN, NASM-CPT, Deputy Director of the Good Housekeeping Institute Nutrition Lab. Hydration, sleep, activity, mental health and so much more play into the holistic health equation, arguably far more so than weight. Apps that provide support in those areas in addition to encouraging healthy food choices are ideal.

The registered dietitians at the Good Housekeeping Institute are here to help you navigate this crowded field and find the app that will help you achieve your goals. Please note that weight loss, health and body image are complex subjects before deciding to go on a diet, consider visiting our article that investigates the hazards of diet culture.

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Our registered dietitians took the following factors into consideration when reviewing and choosing these apps: Range of features, ease of use, cost, community and social networking opportunities, dietary preferences, and ability to log fitness, sleep and hydration. We also looked for apps that encouraged mindfulness and relaxation techniques and ones that were rated the highest among users on both Android and iOS.

When selecting the ideal weight loss app, you'll want to consider the following:

Meeting your wellness targets: Not all apps are created equal, so its important to find one that is tailored to your needs and lifestyle. If you travel a lot maybe you may want choose an app that has a large database and contains both local and international brands. If you cook at home, look for an app that welcomes a variety of ways to track such as with photographs or by entering recipes. Apps that provides healthy recipe ideas and substitutions may also be a great choice if you need guidance with meal prep.

Affordability: Most apps offer some sort of free trial, so you can give it a road test before committing to the full month or year subscription. Our experts say its important to carefully compare advantages of both short term and longer term commitments. The great thing about apps is that you can figure out if it's going to work for you after a few tries, so feel free to experiment and test it out for a month or two before you make a major commitment.

Community: If you are motivated by the shared experiences of others, look for an app with larger membership numbers and greater social opportunities, such as Facebook groups. Check out the activity and quality of interactions on the apps social media platforms before committing.

The experts in the Good Housekeeping Institute Nutrition Lab stress that these apps are not regulated and many are not formulated with dietary or medical experts. In addition, these apps require some work on your part, so it depends on how much time and effort you can commit to logging your daily foods. For many people, these systems work well because they hold them accountable for the foods they eat, although research is mixed on the effectiveness of apps. The concept is akin to a financial budget, which works only if you accurately track of your spending. When you are logging everything that you consume, you might be surprised at how many calories you are taking in, and that could encourage you to make different choices. As a bonus, these apps can help to keep you on track with staying properly hydrated and maintaining physical activity. Basically, its up to you to get the most benefit out of these apps.

Take note: For individuals with a history of disordered eating, logging calories could be associated with unhealthy dieting practices. In this instance, the use of weight loss apps should be avoided or monitored closely by a healthcare provider.

Weight loss apps arent for everyone, but they can be a useful tool to help to educate you about your diet and to teach you how to make healthier choices. It is always important to remember that there are many factors that go into successful weight loss including setting a realistic weight range that works for you and that you can maintain without feeling restricted. Genetics, life stage and overall health can also play a role.

Remember that there is no magic pill for weight loss; the goal should always be to improve your overall health and to learn how to make better choices when it comes to food and nutrition.

A well-balanced diet should consist of plenty of nonstarchy vegetables, lean proteins, healthy fats, whole grains, nuts, seeds and fruit. If you can use these apps to help you add more vegetables to your meals and to eliminate sugary foods and beverages while becoming more aware of what you consume, then it's a win.

As a registered dietitian, Amy Fischer has worked with thousands of patients to improve their overall health through a whole foods and nutritious diet. Amy believes that food is to be enjoyed even on a weight loss journey and that while calories count, the focus should be on health, eating and living better and not just losing weight.

Having been through her own weight loss journey and providing nutrition counseling to patients and clients for the past eight years, Stefani Sassos, registered dietitian and Deputy Director of the Good Housekeeping Institute Nutrition Lab, is passionate about sustainable weight management and healthy eating practices. Shes extremely well versed in the current health and wellness app space and leads category testing efforts for Good Housekeeping.

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11 Best Weight Loss Apps of 2022, According to Registered Dietitians - Good Housekeeping

If youre one of the nearly half of American adults with hypertensionor if you want to avoid becoming one of thema few dietary tweaks (plus regular exercise and shedding excess belly fat) could make a big difference.

One of the best ways to upgrade your diet is to add more plant-based foods, like fruits, vegetables, nuts, legumes, and grains. A study review in the Journal of Hypertension showed that people who ate plant-rich diets, such as the Dietary Approaches to Stop Hypertension (DASH) diet, Nordic diet, or Mediterranean diet, had lower blood pressures on average than those who didnt.

You can still eat animal foods like meat and dairythe idea is just to add more plants into the mix. Plant foods tend to be high in nutrients like potassium, magnesium, and others that help counterbalance sodium, a mineral many Americans overeat, to keep blood pressure in check.

Think of the relationship between sodium and these other minerals kind of like as a pulley system, says Roberta Anding, MS, RD/LD, a dietitian and assistant professor at Baylor College of Medicine. When you think about high-sodium foods, usually things that are really high in sodium are low in these other nutrients, and what you're trying to do is balance these out, so it's not like you can never have salt or anything that's got sodium in it, but the question is what is on the other side of the pulley system.

Follow the American Heart Associations guideline of less than 2,300 milligrams of sodium per day. Then, add more of the following foods to your diet to help you keep your BP in the safe zone.

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Your favorite salads can help you lower your blood pressure and protect your heart, thanks in part to a compound called nitrate, which helps blood vessels open and close. In a study published in the European Journal of Epidemiology, people who ate the most nitrate-rich vegetables had lower systolic blood pressures, by about three points on average, than people who ate the least. Then, over the following 23 years, people who consumed about 60 milligrams of nitrate from vegetables per day had a lower risk of developing cardiovascular disease than those who ate less. Lettuce was the top nitrate-rich vegetable in participants diets. The researchers say about a cup of green leafy vegetables per day could be enough to reduce cardiovascular disease risk. Check out the easiest way to eat a whole day's worth of greens in one sittingand it's not a smoothie.

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Beet juice is Andings favorite BP-reducing food. The reason: Its rich in blood-vessel-friendly nitrates, and its easy to incorporate into your diet even if you hate the taste of vegetables. She has helped many collegiate and professional athletes keep their BPs in check by showing them how to work beet juice into their daily routines. You can down a one-ounce serving of beet juice like a shot or mix it into your favorite fruit or vegetable smoothie. If you like beets in their natural form, roast three to five beets as a side dish or accompaniment to your favorite salad.

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These green nuts could help you keep your BP in the clear. In a study review published in the British Journal of Nutrition, researchers found that regular pistachio consumption is associated with a systolic blood pressure reduction of about two points. Pistachios and other nuts are rich in magnesium, fats, fiber, and polyphenols that might all have beneficial effects on blood pressure, says Anding. She recommends crushing pistachios and using them in place of breadcrumbs or croutons. Those are probably the two ways I use it, as a coating for either chicken or fish or in salads, she says.

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Another nut worth cracking? The cashew. A study review published in the journal Complementary Therapies in Medicine showed that people who regularly ate cashews had systolic blood pressures about three points lower than those who did not. The fatty acids in cashews might beneficially affect baroreflex sensitivity, one of your bodys mechanisms for regulating blood pressure, the researchers say. Cashews are also rich in arginine, which your body uses to make nitric oxide to expand and contract your blood vessels.

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Good old H2O can help you regulate your BP. In a study published in the journal Nutrients, healthy adults who drank an extra 550 milliliters of water in the morning and at bedtime reduced their systolic blood pressure by about six points within 12 weeks. The extra hydration might have helped study participants in multiple ways, such as improving their kidney function to help them clear excess sodium and water, changing their secretion of hormones involved in raising BP, or decreasing resistance in their circulatory system, the researchers say. (Check out this guideline for how much water you should be drinking in a day.)

If you already have hypertension and take medicine to control it, talk with your doctor before changing your fluid intake. This is especially important if you take a diuretic, which works by helping your body clear out excess water and sodium, says Anding.

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Sipping tea could help you calm your mind and tame your blood pressure. A study review published in the journal Complementary Therapies in Medicine suggests that drinking about three to four cups of tea daily, especially green tea, could reduce systolic blood pressure by about 3.5 points and diastolic blood pressure by about a point. Antioxidants in tea might lower blood pressure in many ways, such as increasing the bioavailability of nitric oxide to dilate blood vessels, suppressing a hormone system known to trigger blood pressure increases, and reducing inflammation, the researchers say.

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You can upgrade your daily breakfast with less than a half cup of hot cereal. In a study published in the journal Nutrition, Metabolism and Cardiovascular Diseases, people with hypertension who consumed 30 grams of fiber-rich oat bran daily reduced their systolic blood pressure by an average of 15 points and their diastolic blood pressure by an average of 10 points within 30 days. The bran eaters then needed less BP-lowering medication than people in the control group. One reason: The bran diet induced a beneficial shift in gut bacteria toward species that produce short-chain fatty acids that might activate receptors in the kidneys and blood vessels in a way that benefits blood pressure regulation.

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Beans are sometimes lauded as magical foods, and heres another reason to believe. In a study published in the journal Nutrients, people who ate 55 to 70 grams of legumes (about one-third of a cup of cooked lentils or beans) per day were 43 percent less likely to develop hypertension over nearly four years than people who ate less. Legumes tend to be high in potassium plus filling fiber and protein, says Anding. Pair them with other BP-reducing foods for a healthy meal; for example, you can add nuts to lentil curries for creaminess and crunch, she recommends.

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In a study published in the journal Nutrients, people who added 1,000 milligrams of potassium per day from baked or boiled potatoes (thats about a potato and a half) to their daily diets reduced their systolic blood pressure by about three more points than people on a control diet within just 17 days. Potatoes are rich in potassium and may help reduce sodium retention, the researchers say. Sadly, people fed French Fries didnt reap the same benefits. Check out other ways potatoes are great for you here.

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Fatty fish like salmon are rich in omega-3 fatty acids, which help transfer sodium, potassium, phosphorus, and fluids into your cells and aid your bodys regulation of an important hormone. Omega-3 sensitizes your body to your own insulin, says Anding. When you make your own insulin in the right amount, things go well; when you make too much insulin, you can have the retention of fluid and sodium, which contribute to high blood pressure. The American Heart Association recommends eating two servings of fish, such as salmon, tuna, or cod, per week.

Julie Stewart is a writer and content strategist whose work has also appeared in Health, and Womens Health, Everyday Health, Vice, and Shape.

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10 Foods That Lower Your Blood Pressure - Men's Health

I have huge admiration for George Monbiot, a columnist of this newspaper. His work has highlighted the urgent need to reduce our CO2 emissions and switch to greener energy. He has also shown intensive farmings role in the dramatic levels of species decline and biodiversity loss. Much of what he writes I wholeheartedly agree with but when it comes to the solutions we need to change our farming and food systems, we have radically different takes.

It is indisputable that the farming revolution of the 1950s, with its widespread use of ammonia fertilisers and herbicides, pesticides and fungicides, has waged war on nature. These intensive, monocultural ways of producing food are not only contaminating our land and waterways, but are heating up our planet and contributing to a crisis in human health (more people die of diet-related disease globally than smoking, according to a study published in the Lancet). The animals in factory farms dont have a great time either. The decline of insect life is incredibly worrying: without the earthworm, beetle and bee, life as we know it could cease. Topsoils, which we use to grow 95% of the worlds food, are depleting at an astonishing rate. We need to change the way we eat and produce food, and we need to do it quickly.

Thus far Monbiot and I agree. But in a recent article, he wrote that organic, pasture-fed beef and lamb are the worlds most damaging farm products. He criticises chefs and foodies like me for focusing on regenerative grazing, which he calls rebranded ranching. His alternative vision includes a revolution in creating food through precision fermentation: growing food in labs from microbes and water. Before long, most of our food will come neither from animals nor plants, but from unicellular life, he wrote in this paper in 2020.

Although not averse to the idea of lab-grown food, I am much more for small-scale, community-driven farming because I believe in the potential of food to be a force for good, for human and environmental health. The methods that regenerative farmers such as the writer Gabe Brown propose have shown how non-intensive livestock, when managed well, can increase topsoil more than previously thought, which can then accumulate biomass (carbon) and retain precious rainwater. The argument put forward by Monbiot that it is not possible to produce enough food this way is often used to decry better food systems, yet according to the Food and Agriculture Organization of the UN, small-scale farmers currently produce about a third of our food.

Monbiots enthusiasm for precision fermentation worries me greatly. Just about all of this new food technology is heavily funded by tech oligarchs, venture capitalists or the occasional celebrity, writes the retail podcaster Errol Schweizer in Forbes. Precision fermentation claims to get us off our destructive addiction to cheap meat, but not without potential downsides. These inventions are heavily patented, pushing the future of our food supply further into the hands of an increasingly small and powerful collection of multinational food players..

There is very little transparency about the amount of energy and materials needed to build the system of factories that would be needed to adopt these foods to the degree that their proponents would like. How fossil-fuel dependent are they? How many other chemicals and compounds are needed to make them, and where will we get them from and how? In our race to look for better systems of food production it is tempting to look for magic bullets, but we cannot afford to ignore the risks.

Ultra-processed foods make up half of the UKs calories, and their health impact gets very little attention from the government or in medical schools. We know that other ultra-processed foods even some plant-based meat alternatives are high in protein but can also be very high in salt and fat.

Companies that practise regenerative farming, such as Hodmedods in the UK, are producing affordable pulses and grains that are rich in protein and fibre, through a cooperative of small-scale farms that almost all use some grazing animals in their systems to aid the nutrient cycle in their soil. In these types of farms, small herds of cattle or sheep graze diverse cover crops, boosting the biodiversity on their land, not reducing it (as Monbiot claimed in his article). The cover crops build back goodness in the soil and remove the need to use pesticides. The presence of livestock adds nutrients through their muck and saliva. They also add the nutrients to our diets: animal fats from grass-fed animals are hard to replace in human diets. Plus, the livestock adds an extra revenue stream for the farmers, making them more resilient.

Through the work we do at the charity Chefs in Schools, I have seen first-hand how it is possible to feed people food that is high in fibre and in flavour, and that costs less than the ultra-processed food children were being fed before. With the right political will (60% of secondary schools are currently failing school food standards and food plays no role in actual Ofsted ratings), we can feed people on all incomes a better diet, not just through schools but also in hospitals, prisons and social canteens. If we continue to go down the ultra-processed route then food may well continue to make people sick, which, according to Henry Dimblebys National Food Plan, costs the economy an estimated 74bn.

I love doughnuts and crisps, but we cant live on these alone. I am open to plant-based foods if we can move away from making them with the mono-crops that are so destructive to animal life and soils. And I am all for technology, but as long as it works with nature, not against it. We need better funding for soil science and for feeding proper food to people on lower incomes.

We need to change our diets. We do have to eat significantly less meat. But the evidence of the past 70 years suggests that when we replace natures complex biology with a tunnel-visioned look at certain aspects of chemistry and ignore others, it has profoundly negative and often unforeseen consequences. In nature the animal and vegetable worlds are never separate we should learn something from that.

Thomasina Miers is a cook, writer and restaurateur

Do you have an opinion on the issues raised in this article? If you would like to submit a letter of up to 300 words to be considered for publication, email it to us at guardian.letters@theguardian.com

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Eating meat isnt a crime against the planet if its done right - The Guardian