Elevating Cardio Fitness: A Potential Shield Against Common Cancers in Men
Staying in good shape with activities like jogging or cycling might actually help guys fend off some serious health issues. According to a study shared in the journals on June 29, 2023, being in better cardio shape seems to reduce the chances of men facing a tough time with colon, lung, or prostate cancer.
Researchers checked in on over 170,000 guys, keeping an eye on their cardio fitness levels by measuring something called VO2 max while they pedaled away on stationary bikes. VO2 max is basically how much oxygen your body can use during exercise – the higher, the better.
Fast forward about 9.6 years of keeping tabs on these guys, and the ones with top-notch cardio fitness had lower risks of losing the battle against these types of cancers. So, beyond just keeping your heart happy, getting that heart rate up through some good, sweaty workouts might be a smart move for guys dealing with these common cancers.
Fast forward about 9.6 years of keeping tabs on these guys, and the ones with top-notch cardio fitness had lower risks of losing the battle against these types of cancers. So, beyond just keeping your heart happy, getting that heart rate up through some good, sweaty workouts might be a smart move for guys dealing with these common cancers.
Sometimes, certain thoughts just won't leave us alone – they keep playing over and over, like a song stuck in your head. If it's just a random tune, it's annoying but not a big deal. But a sticky thought is different; it causes distress, you can't shake it off, and it messes with your day, explains a mental health expert.
These persistent thoughts can pop up due to stress or an underlying issue like anxiety, depression, OCD, or PTSD. For example, if you're dealing with generalized anxiety, you might have sticky thoughts about upcoming events or financial worries. Depression can bring on thoughts of failure or loneliness, while OCD might have you obsessing over germs. PTSD, linked to traumatic experiences, can replay distressing scenes in your mind.
Sticky thoughts aren't just a mental annoyance – they can mess with your concentration, fuel feelings of shame and fear, and even harm your self-esteem. Over time, they might lead to social isolation, making some folks reluctant to leave home.
Sticky thoughts aren't just a mental annoyance – they can mess with your concentration, fuel feelings of shame and fear, and even harm your self-esteem. Over time, they might lead to social isolation, making some folks reluctant to leave home.
As people age, their metabolism tends to slow down, and burning calories becomes more challenging. Decreased testosterone levels and reduced physical activity may lead to a decline in muscle mass, contributing to an accumulation of body fat. A health professional notes that excess calories, when not burned off, get stored as fat, potentially resulting in increased body fat.
The critical issue lies in the type of fat and its location. While subcutaneous fat under the skin might not pose significant health risks, visceral fat, stored around vital organs within the abdominal cavity, can elevate heart disease risk factors such as blood pressure, blood sugar, and cholesterol levels. Waist measurement is a practical way to gauge visceral fat, with a waistline of a certain measurement signaling excess visceral fat.
To measure visceral fat, a tape measure can be placed at a specific point, pulled around without compressing the area. Monitoring changes in pants tightness can also serve as an indicator of gaining visceral fat.
Combatting unseen fat involves a combination of aerobic exercise, strength training, and a healthy diet. Recommendations include a certain duration of moderate-intensity aerobic exercise two or three days a week, coupled with weekly sessions of weight or resistance training to build muscle mass. High-intensity interval training (HIIT) is highlighted for its effectiveness, involving periods of intense activity followed by slower-paced intervals.
In addition to maintaining a healthy, plant-based diet, ensuring an adequate daily intake of protein is crucial for building muscle mass. A certain suggested amount of protein per kilogram of body weight is mentioned, with sources like fish, poultry, beans, and yogurt. Protein powder can also be incorporated into various foods and beverages for added convenience.
The critical issue lies in the type of fat and its location. While subcutaneous fat under the skin might not pose significant health risks, visceral fat, stored around vital organs within the abdominal cavity, can elevate heart disease risk factors such as blood pressure, blood sugar, and cholesterol levels. Waist measurement is a practical way to gauge visceral fat, with a waistline of a certain measurement signaling excess visceral fat.
To measure visceral fat, a tape measure can be placed at a specific point, pulled around without compressing the area. Monitoring changes in pants tightness can also serve as an indicator of gaining visceral fat.
Combatting unseen fat involves a combination of aerobic exercise, strength training, and a healthy diet. Recommendations include a certain duration of moderate-intensity aerobic exercise two or three days a week, coupled with weekly sessions of weight or resistance training to build muscle mass. High-intensity interval training (HIIT) is highlighted for its effectiveness, involving periods of intense activity followed by slower-paced intervals.
In addition to maintaining a healthy, plant-based diet, ensuring an adequate daily intake of protein is crucial for building muscle mass. A certain suggested amount of protein per kilogram of body weight is mentioned, with sources like fish, poultry, beans, and yogurt. Protein powder can also be incorporated into various foods and beverages for added convenience.
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Question. I read an article about a doctor's research that says eating more protein and fat can help with weight loss and better health. But the article also mentions that these foods contain saturated fat, which we were told to limit. Can you explain why this is confusing?
Answer. You're right that we've been told to limit saturated fat because it can raise harmful cholesterol levels. However, there is disagreement about how much we should limit it. Some experts say 5-6% of our daily calories, while others say 10% is okay. A dietitian suggests a middle ground of 7%, which is the amount found in the Mediterranean-style diet mentioned in the article.
The dietitian analyzed the menu in the article and found that it had the right amount of saturated fat for a heart-healthy diet.
Answer. You're right that we've been told to limit saturated fat because it can raise harmful cholesterol levels. However, there is disagreement about how much we should limit it. Some experts say 5-6% of our daily calories, while others say 10% is okay. A dietitian suggests a middle ground of 7%, which is the amount found in the Mediterranean-style diet mentioned in the article.
The dietitian analyzed the menu in the article and found that it had the right amount of saturated fat for a heart-healthy diet.
Mnemonics are tricks that help you remember things better. One type of mnemonic is called "look, snap, connect."
Here's how it works:
First, you need to really pay attention to what you want to remember. For example, if you parked your car in section 3B of the parking garage, you need to really focus on that.
Next, you take a mental picture of what you want to remember. It could be the actual sign in the parking garage or you can imagine something like three bumblebees to represent the 3B section.
Finally, you connect the mental picture you took with the information you want to remember. In this case, you imagine the three bees buzzing around in your car. So when you come back to the garage and want to remember where you parked, the image of the bees in your car will help you remember.
Here's how it works:
First, you need to really pay attention to what you want to remember. For example, if you parked your car in section 3B of the parking garage, you need to really focus on that.
Next, you take a mental picture of what you want to remember. It could be the actual sign in the parking garage or you can imagine something like three bumblebees to represent the 3B section.
Finally, you connect the mental picture you took with the information you want to remember. In this case, you imagine the three bees buzzing around in your car. So when you come back to the garage and want to remember where you parked, the image of the bees in your car will help you remember.
Depositphotos
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