Beauty Health for Life

Physical activity level is an important part of a successful weight loss regimen. Physical activity duration has been shown to be predictive of weight gain over the years, and can influence critical health biomarkers that predict risk of disease. Research indicates that while regular exercise is important to weight loss and maintenance goals, it cannot be used as a sole means to avoid age-related weight gain.

People naturally tend to gain weight as they age due to lowered metabolic rate without a corresponding reduction in calories. The results of a study published in the Journal of the American Medical Association show that women who attain a high level of physical activity when young are significantly more likely to avoid excess weight gain during mid and later life.

The study followed more than 3,500 women over a period of 20 years. Participants were evaluated for weight, BMI, waist circumference and dietary habits at the beginning of the trial and at six intervals thereafter. Women with the highest levels of physical activity that exercised for at least 150 minutes each week gained 20 pounds over the 20 year period, while those with the lowest levels gained more than 33 pounds.

Spending too much time in front of your television is not good for your health or your waistline. In addition to weight gain, television watching has been shown to increase the risk of developing high blood pressure, metabolic syndrome, and heart disease. The lack of physical activity means calories are burned at a low base rate and we usually pack on extra calories with processed snack foods.

Information revealed in the Medicine and Science in Sports and Exercise journal confirms that television watching causes metabolic changes in the body that cause cardiovascular disease. Further, the amount of time spent watching TV is directly related to weight gain. Time in front of the TV is time you aren’t physically active and burning calories.

We have all heard the importance of exercising more and eating less for the benefit of our health and waistline. Research studies repeatedly confirm the importance of staying active. Exercise causes important metabolic changes in our body that determine how we burn and store fat. Physical activity naturally releases sugar from the blood into our cells and muscles to be burned as fuel and prevents insulin resistance and the road to diabetes.

While exercise is part of the answer to prevent age-related weight gain, reducing calories is also essential. Women with the highest activity levels still put on an average of one pound per year by mid-life. As those women reach their senior years, they could be carrying an extra 50 to 75 pounds, placing them at greatly increased risk for heart disease, cancer, diabetes and dementia.

The answer to the age-related weight problem is a healthy balance between regular physical activity and lower caloric intake. Plan 150 minutes of exercise each week, turn off the TV and limit calories from processed foods, sugary drinks and ined breads, pasta, rice and desserts. With a little discipline you can win the age-related weight loss battle and lower your risk of disease.

Falling from favor due to their highly astringent taste, chokeberries are slowly gaining popularity due to their powerful capacity to prevent heart disease, cancer, diabetes and neurodegenerative conditions. The result of research presented in the Journal of Agricultural and Food Chemistry demonstrates that chokeberry extract leads all other natural foods on the ORAC antioxidant rating scale and can significantly lower chronic disease risk.

The ORAC (Oxygen Radical Absorbance Capacity) scale provides an important tool to gauge the ability of functional foods to protect against common diseases that threaten our longevity and quality of life. Aronia extracts have been shown to reduce LDL cholesterol oxidative stress, making the lipid structure less likely to become a component in the formation of arterial plaque.

Researchers publishing in the journal Atherosclerosis found that the high anthocyanin flavonoid content of the berry extract significantly lowered the most dangerous small dense LDL particles known to increase the risk of a heart attack. Additionally the study found that systolic and diastolic blood pressure was reduced by a mean average of 11 and 7.2 mmHg, respectively. The study authors concluded “In view of the fact that chokeberry flavonoids reduce the severity of inflammation, they can be used clinically for secondary prevention of ischemic heart disease.”

Functional foods that are extremely high in antioxidants play an important role in the prevention of many types of cancer. A study published in the journal Genes and Nutrition found that colon cancer cells exposed to chokeberry juice were 40% less likely to proliferate and become mature cancer cells. The designers of this research study found that the free radical scavenging capacity of Aronia prevented damage to the DNA structure and modified enzymatic activity known to promote polyps and initiate cancer.

Another novel characteristic of chokeberry is to moderate blood glucose levels by lowering oxidative stress and preventing damage to the endothelial lining of the arteries. Reporting the results of a study in the journal Plant Foods for Human Nutrition, scientists noted that a small concentration of chokeberry fruit extract muted the activity of sugars in the blood that lead to development of chronic diseases and complications associated with metabolic syndrome.

Although not a household name in America, chokeberry has been embraced in parts of Europe over the past century and has been slowly regaining acceptance in colder growing climates of North America. Chokeberry extract claims the highest antioxidant ORAC score that makes it a strong ally in the fight against metabolic disease, cancer, heart disease, stroke and Alzheimer`s dementia. Avoid products that include the berry in a sugary base such as jams and candies in favor of the pure extract that can be added to beverages and smoothes to naturally improve your health.