Skipping breakfast is often a big no-no if you are trying to lose or maintain weight because it leads to high-calorie cravings later. Now researchers think they know why that happens.
Forgoing the first meal of the day actually tricks your brain into thinking you want higher-calorie foods -- foods that can make you fat, or at least increase your risk for weight gain.
A team from Imperial College London presented the news at the Endocrine Society's 91st annual meeting in Washington, D.C. The researchers used a scan called functional magnetic resonance imaging (fMRI) to look at how feeding behaviors affected the brain's "reward" center, which plays a role in pleasures and the body's response to them.
Functional MRI allows doctors to look at how blood flow increases in response to brain activity.
The study involved 20 healthy, non-obese people. They skipped breakfast before the fMRI exam. During the test, they looked at random photos of high- and low-calorie foods. The high-calorie foods included pizza, cake, and chocolate. The healthier options included vegetables, fish, and salad.
The brain's reward center lit up more vividly, or became more active, when the person saw a high-calorie food as opposed to a low-calorie choice. (The taste and smell of food can also activate the brain's reward center.)
However, when the participants ate breakfast and had the same test repeated 90 minutes after eating breakfast, the brain's reward center did not show any significantly greater activity when shown the high-calorie photos.
The study participants also rated how appealing they found each food picture. When skipping breakfast, high-calorie foods topped the list of favorites. After eating, however, the group did not show a strong preference for the calorie-laden foods. Their choices corresponded with the MRI findings.
Breakfast has long been touted as the most important meal of the day, and researchers say their findings add credence to that adage.
"Our results support the advice for eating a healthy breakfast as part of the dietary prevention and treatment of obesity," Tony Goldstone, MD, PhD, a consultant endocrinologist with the MRC Clinical Sciences Centre at Imperial College London, says in a statement. "When people skip meals, especially breakfast, changes in brain activity in response to food may hinder weight loss and even promote weight gain."
Researchers hope the findings could one day lead to the development of weight loss medications that target the brain's reward circuitry and disrupt the craving bias between high-calorie and low-calorie foods.
Friday, August 28, 2009
Can’t Sleep? Adjust the Temperature
Tony Roy is among the 30% of American adults with insomnia-related problems. “I can go to sleep, but I wake up three or four hours later,” says Roy, a 51-year-old philosophy professor at California State University, San Bernardino. When he sought help at the nearby Sleep Disorders Center at Loma Linda University Medical Center, he got advice that had never occurred to him:
Pay close attention to your bedroom temperature.
For years, Roy had followed his energy-conscious wife’s suggestion to lower the thermostat. “It was quite cold in our house,” he says. “We used to sleep with the thermostat set at about 60. I used lots of blankets.”
Not enough, it turned out. The very first night Roy followed his doctor’s suggestion to push the heat up to a more comfortable 68 degrees, he got a much better night’s sleep. “I was able to go back to sleep when I did wake up,” he says.
How Air Temperature Affects Your Sleep
Experts agree the temperature of your sleeping area and how comfortable you feel in it affect how well and how long you snooze. Why? “When you go to sleep, your set point for body temperature -- the temperature your brain is trying to achieve -- goes down,” says H. Craig Heller, PhD, professor of biology at Stanford University, who wrote a chapter on temperature and sleep for a medical textbook. “Think of it as the internal thermostat.” If it’s too cold, as in Roy’s case, or too hot, the body struggles to achieve this set point.
That mild drop in body temperature induces sleep. Generally, Heller says, “if you are in a cooler [rather than too-warm] room, it is easier for that to happen.” But if the room becomes uncomfortably hot or cold, you are more likely to wake up, says Ralph Downey III, PhD, chief of sleep medicine at Loma Linda University and one of the specialists treating Roy.
He explains that the comfort level of your bedroom temperature also especially affects the quality of REM (rapid eye movement) sleep, the stage in which you dream.
What’s the Best Temperature for Sleeping?
Recommending a specific range is difficult, Downey and Heller say, because what is comfortable for one person isn’t for another (explaining how Roy’s wife slept blissfully in the chilly 60-degree room). While a typical recommendation is to keep the room between 65 and 72 degrees Fahrenheit, Heller advises setting the temperature at a comfortable level, whatever that means to the sleeper.
Roy plans to keep a close eye on the thermostat, even if the heat bills are a bit higher.
There are other strategies for creating ideal sleeping conditions, too. Experts from the American Academy of Sleep Medicine, for instance, advise thinking of a bedroom as a cave: It should cool, quiet, and dark. (Bats follow this logic and are champion sleepers, getting in 16 hours a day.) Be wary of memory foam pillows, which feel good because they conform closely to your body shape -- but may make you too hot. And put socks on your feet, as cold feet, in particular, can be very disruptive to sleep.
Pay close attention to your bedroom temperature.
For years, Roy had followed his energy-conscious wife’s suggestion to lower the thermostat. “It was quite cold in our house,” he says. “We used to sleep with the thermostat set at about 60. I used lots of blankets.”
Not enough, it turned out. The very first night Roy followed his doctor’s suggestion to push the heat up to a more comfortable 68 degrees, he got a much better night’s sleep. “I was able to go back to sleep when I did wake up,” he says.
How Air Temperature Affects Your Sleep
Experts agree the temperature of your sleeping area and how comfortable you feel in it affect how well and how long you snooze. Why? “When you go to sleep, your set point for body temperature -- the temperature your brain is trying to achieve -- goes down,” says H. Craig Heller, PhD, professor of biology at Stanford University, who wrote a chapter on temperature and sleep for a medical textbook. “Think of it as the internal thermostat.” If it’s too cold, as in Roy’s case, or too hot, the body struggles to achieve this set point.
That mild drop in body temperature induces sleep. Generally, Heller says, “if you are in a cooler [rather than too-warm] room, it is easier for that to happen.” But if the room becomes uncomfortably hot or cold, you are more likely to wake up, says Ralph Downey III, PhD, chief of sleep medicine at Loma Linda University and one of the specialists treating Roy.
He explains that the comfort level of your bedroom temperature also especially affects the quality of REM (rapid eye movement) sleep, the stage in which you dream.
What’s the Best Temperature for Sleeping?
Recommending a specific range is difficult, Downey and Heller say, because what is comfortable for one person isn’t for another (explaining how Roy’s wife slept blissfully in the chilly 60-degree room). While a typical recommendation is to keep the room between 65 and 72 degrees Fahrenheit, Heller advises setting the temperature at a comfortable level, whatever that means to the sleeper.
Roy plans to keep a close eye on the thermostat, even if the heat bills are a bit higher.
There are other strategies for creating ideal sleeping conditions, too. Experts from the American Academy of Sleep Medicine, for instance, advise thinking of a bedroom as a cave: It should cool, quiet, and dark. (Bats follow this logic and are champion sleepers, getting in 16 hours a day.) Be wary of memory foam pillows, which feel good because they conform closely to your body shape -- but may make you too hot. And put socks on your feet, as cold feet, in particular, can be very disruptive to sleep.
Are Antidepressants Safe During Pregnancy?
Women who take antidepressants face a difficult choice when they become pregnant, and for many the risks vs. benefits of continuing treatment are not clear, a joint report from the American Psychiatric Association and the American College of Obstetricians and Gynecologists finds.
The report confirms that there are far more questions than answers about the dangers antidepressants pose to the babies born to women who take them.
It also presents guidelines to help doctors and patients identify who should and should not consider stopping drug treatment.
Pregnant women who experience psychotic episodes, have bipolar disorder, or who are suicidal or have a history of suicide attempts should not be taken off antidepressants, the report concludes.
"We know that untreated depression poses real risks to babies. That is not conjecture," Yale University School of Medicine ob-gyn Charles Lockwood, MD, tells WebMD. "We know much less about the risks associated with antidepressant use. It is clear that more study is needed."
According to one study, the rate of antidepressant use during pregnancy more than doubled between 1999 and 2003. The study found that in 2003, one in eight women took an antidepressant at some point during her pregnancy.
Greater use of selective serotonin reuptake inhibitor (SSRI) antidepressants like Prozac, Paxil, and Zoloft were largely responsible for the increase.
These drugs were generally considered safe for pregnant women at the time, but safety concerns soon emerged, especially regarding Paxil.
Separate studies from Sweden and the U.S. suggested an increased risk for congenital heart defects in babies born to women who took Paxil during pregnancy.
The reports led the FDA to issue an advisory in December 2005 warning about the potential risk based on early results of two studies.
But the joint panel found the evidence linking Paxil use during pregnancy to heart problems in newborns to be inconclusive.
Lockwood tells WebMD that if the risk is real, it is probably not limited to Paxil alone.
"It is very likely to be a class effect and not just this one drug," he says.
Miscarriage, Low Birth Weight, and Preterm Birth
SSRI use during pregnancy has also been linked in some studies to an increased risk for miscarriage, low birth weight, and preterm delivery.
But once again, the report found no definitive link between the use of the antidepressants and these pregnancy outcomes.
"Antidepressant use in pregnancy is well studied, but available research has not yet adequately controlled for other factors that may influence birth outcomes including maternal illness or behaviors that can adversely affect pregnancy," the joint panel writes.
The report was published in both the American Psychiatric Association journal General Hospital Psychiatry and the American College of Obstetricians and Gynecology journal Obstetrics and Gynecology.
The joint panel concludes that a gradual reducing of antidepressant dosages and stopping antidepressants altogether may be appropriate for women who hope to become pregnant if they have had mild or no symptoms for six months or longer.
The group also recommended that:
Women who are already pregnant should not attempt antidepressant withdrawal if they have severe depression.
Psychiatrically stable women who want to stay on antidepressants during pregnancy should consult with their psychiatrist and ob-gyn about the potential risks and benefits.
Women with recurrent depression or those who have symptoms despite drug treatment may benefit from psychotherapy when available.
Psychiatrist Ariela Frieder, MD, who specializes in treating pregnant women with depression at Montefiore Medical Center in New York City, tells WebMD that her patients tend to be very concerned about how antidepressants will affect their baby and much less aware of the dangers posed by untreated depression.
Frieder was a practicing ob-gyn in her native Argentina before moving to New York where she did her residency in psychiatry.
"Many women want to stop treatment abruptly and even stop on their own, but this can be very risky," she says.
Jennifer Wu, MD, an ob-gyn who practices at New York's Lenox Hill Hospital, agrees.
"The old conventional wisdom was that pregnancy was a honeymoon period for depression and that patients would be able to come off their medications and be OK," she tells WebMD. "But we have learned that this is not true. It has become more and more apparent that pregnancy is a vulnerable time for patients with a history of depression."
The report confirms that there are far more questions than answers about the dangers antidepressants pose to the babies born to women who take them.
It also presents guidelines to help doctors and patients identify who should and should not consider stopping drug treatment.
Pregnant women who experience psychotic episodes, have bipolar disorder, or who are suicidal or have a history of suicide attempts should not be taken off antidepressants, the report concludes.
"We know that untreated depression poses real risks to babies. That is not conjecture," Yale University School of Medicine ob-gyn Charles Lockwood, MD, tells WebMD. "We know much less about the risks associated with antidepressant use. It is clear that more study is needed."
According to one study, the rate of antidepressant use during pregnancy more than doubled between 1999 and 2003. The study found that in 2003, one in eight women took an antidepressant at some point during her pregnancy.
Greater use of selective serotonin reuptake inhibitor (SSRI) antidepressants like Prozac, Paxil, and Zoloft were largely responsible for the increase.
These drugs were generally considered safe for pregnant women at the time, but safety concerns soon emerged, especially regarding Paxil.
Separate studies from Sweden and the U.S. suggested an increased risk for congenital heart defects in babies born to women who took Paxil during pregnancy.
The reports led the FDA to issue an advisory in December 2005 warning about the potential risk based on early results of two studies.
But the joint panel found the evidence linking Paxil use during pregnancy to heart problems in newborns to be inconclusive.
Lockwood tells WebMD that if the risk is real, it is probably not limited to Paxil alone.
"It is very likely to be a class effect and not just this one drug," he says.
Miscarriage, Low Birth Weight, and Preterm Birth
SSRI use during pregnancy has also been linked in some studies to an increased risk for miscarriage, low birth weight, and preterm delivery.
But once again, the report found no definitive link between the use of the antidepressants and these pregnancy outcomes.
"Antidepressant use in pregnancy is well studied, but available research has not yet adequately controlled for other factors that may influence birth outcomes including maternal illness or behaviors that can adversely affect pregnancy," the joint panel writes.
The report was published in both the American Psychiatric Association journal General Hospital Psychiatry and the American College of Obstetricians and Gynecology journal Obstetrics and Gynecology.
The joint panel concludes that a gradual reducing of antidepressant dosages and stopping antidepressants altogether may be appropriate for women who hope to become pregnant if they have had mild or no symptoms for six months or longer.
The group also recommended that:
Women who are already pregnant should not attempt antidepressant withdrawal if they have severe depression.
Psychiatrically stable women who want to stay on antidepressants during pregnancy should consult with their psychiatrist and ob-gyn about the potential risks and benefits.
Women with recurrent depression or those who have symptoms despite drug treatment may benefit from psychotherapy when available.
Psychiatrist Ariela Frieder, MD, who specializes in treating pregnant women with depression at Montefiore Medical Center in New York City, tells WebMD that her patients tend to be very concerned about how antidepressants will affect their baby and much less aware of the dangers posed by untreated depression.
Frieder was a practicing ob-gyn in her native Argentina before moving to New York where she did her residency in psychiatry.
"Many women want to stop treatment abruptly and even stop on their own, but this can be very risky," she says.
Jennifer Wu, MD, an ob-gyn who practices at New York's Lenox Hill Hospital, agrees.
"The old conventional wisdom was that pregnancy was a honeymoon period for depression and that patients would be able to come off their medications and be OK," she tells WebMD. "But we have learned that this is not true. It has become more and more apparent that pregnancy is a vulnerable time for patients with a history of depression."
Saturday, August 22, 2009
Low Folate May Be Linked to Allergies
May 8, 2009 -- Early research suggests that low folate levels may be linked to an increased risk for allergy and asthma, but more study is needed to confirm the association.
Researchers from the Johns Hopkins Children's Center examined the blood folate levels of more than 8,000 people with and without asthma and allergies who were enrolled in a large, national health registry.
They found that those with the lowest serum folate levels were 31% more likely to have test-verified allergy and 40% more likely to have wheeze than people with the highest levels. They also found them 16% more likely to have diagnosed asthma, although the asthma finding wasn't statistically significant.
Pediatric allergist and study researcher Elizabeth C. Matsui, MD, MHS, tells WebMD that the relationship appeared to be dose-dependent, meaning that the people with the highest blood folate levels had the lowest incidence of wheeze and allergies and the people with the lowest folate levels had the highest incidence.
But she warns that it is too soon to recommend that people take folic acid -- the synthetic form of folate used in supplements -- in an effort to reduce their risk for allergy and asthma or to treat symptoms.
"That would be premature," she says. "Our findings are a clear indication that folic acid may indeed help regulate immune response to allergens, and may reduce allergy and asthma symptoms. But we still need to figure out the exact mechanism behind it, and to do so we need studies to follow people receiving treatment with folic acid."
Few Are Folate Deficient
Less than 5% of Americans have so little folate in their blood that they are considered deficient in the B vitamin, Matsui says.
That's because since 1996, the U.S. government has required folic acid to be added to cereals, flours, pastas, rice, and other grain products in an effort to ensure that pregnant women get enough of the vitamin to protect against certain birth defects.
Folate is also abundant in leafy green vegetables like spinach and turnip greens, citrus fruits, dried beans, liver, and many other foods.
The people in the study who had the least folate in their blood were not deficient in the vitamin. Instead, they had what would be considered low-normal plasma folate levels, Matsui says.
Nevertheless, even after adjusting for known risk factors for asthma and allergy, people with the lowest blood folate levels had the highest odds of test-verified allergy, wheeze, and allergy-related IgE antibodies.
The study appears in the latest online issue of the Journal of Allergy & Clinical Immunology.
Allergies, Asthma, and Folic Acid
Allergist Cascya Charlot, MD, tells WebMD that the findings are intriguing enough to justify interventional studies that could determine if folic acid supplementation really does protect against asthma and allergies.
Charlot is medical director of Allergy and Asthma Care of Brooklyn.
"There may be something there," she says. "Now we need to see if treating people with folic acid will reduce symptoms."
The study is among the first to suggest that folic acid may protect against allergy and asthma, but several other studies -- also preliminary -- suggest that supplementation may promote allergic disease in some populations.
Last October, Duke University researchers reported that mice exposed to high levels of folate prior to birth had an increased risk for allergic disease early in life.
The researchers suggested that the dramatic increase in asthma over the last two decades may be at least partly related to efforts to increase supplementation among pregnant women.
Charlot says the seemingly conflicting findings highlight the need for more research.
"It looks like there is something here, but it is clear that we don't really understand what is going on," she says.
Researchers from the Johns Hopkins Children's Center examined the blood folate levels of more than 8,000 people with and without asthma and allergies who were enrolled in a large, national health registry.
They found that those with the lowest serum folate levels were 31% more likely to have test-verified allergy and 40% more likely to have wheeze than people with the highest levels. They also found them 16% more likely to have diagnosed asthma, although the asthma finding wasn't statistically significant.
Pediatric allergist and study researcher Elizabeth C. Matsui, MD, MHS, tells WebMD that the relationship appeared to be dose-dependent, meaning that the people with the highest blood folate levels had the lowest incidence of wheeze and allergies and the people with the lowest folate levels had the highest incidence.
But she warns that it is too soon to recommend that people take folic acid -- the synthetic form of folate used in supplements -- in an effort to reduce their risk for allergy and asthma or to treat symptoms.
"That would be premature," she says. "Our findings are a clear indication that folic acid may indeed help regulate immune response to allergens, and may reduce allergy and asthma symptoms. But we still need to figure out the exact mechanism behind it, and to do so we need studies to follow people receiving treatment with folic acid."
Few Are Folate Deficient
Less than 5% of Americans have so little folate in their blood that they are considered deficient in the B vitamin, Matsui says.
That's because since 1996, the U.S. government has required folic acid to be added to cereals, flours, pastas, rice, and other grain products in an effort to ensure that pregnant women get enough of the vitamin to protect against certain birth defects.
Folate is also abundant in leafy green vegetables like spinach and turnip greens, citrus fruits, dried beans, liver, and many other foods.
The people in the study who had the least folate in their blood were not deficient in the vitamin. Instead, they had what would be considered low-normal plasma folate levels, Matsui says.
Nevertheless, even after adjusting for known risk factors for asthma and allergy, people with the lowest blood folate levels had the highest odds of test-verified allergy, wheeze, and allergy-related IgE antibodies.
The study appears in the latest online issue of the Journal of Allergy & Clinical Immunology.
Allergies, Asthma, and Folic Acid
Allergist Cascya Charlot, MD, tells WebMD that the findings are intriguing enough to justify interventional studies that could determine if folic acid supplementation really does protect against asthma and allergies.
Charlot is medical director of Allergy and Asthma Care of Brooklyn.
"There may be something there," she says. "Now we need to see if treating people with folic acid will reduce symptoms."
The study is among the first to suggest that folic acid may protect against allergy and asthma, but several other studies -- also preliminary -- suggest that supplementation may promote allergic disease in some populations.
Last October, Duke University researchers reported that mice exposed to high levels of folate prior to birth had an increased risk for allergic disease early in life.
The researchers suggested that the dramatic increase in asthma over the last two decades may be at least partly related to efforts to increase supplementation among pregnant women.
Charlot says the seemingly conflicting findings highlight the need for more research.
"It looks like there is something here, but it is clear that we don't really understand what is going on," she says.
Pregnant Women First to Get Swine Flu Vaccine
If swine flu vaccine is in short supply -- nationally or in local areas -- pregnant women and people caring for or living with infants will go to the front of the line, the main U.S. vaccine advisory committee today recommended.
Next would come health care workers and first responders who have direct contact with patients, children 6 months to 4 years old, and kids 4 to 19 years old with medical conditions that put them at risk of severe flu disease. There are about 42 million Americans in these groups.
Plenty of Swine Flu Vaccine?
By the end of October, officials expect to have 120 million doses of swine flu vaccine on hand. That's not enough for everybody -- especially if two doses are needed -- but that would be enough to add more people to the front of the line.
If projected vaccine supplies are on hand, otherwise healthy children 4 and older would be included in the first group to get the vaccine. People 25 to 64 with underlying medical conditions that put them at risk of severe flu disease would also be included, as would a larger group of health care workers and emergency medical technicians.
Once there's enough vaccine for these urgent groups, swine flu vaccine will be offered to healthy people 24 and older.
But not everyone agrees that the vaccine should be doled out one group at a time. The 120 million doses of swine flu vaccine that should arrive by the end of October is more doses of flu vaccine than Americans have ever used in a single year.
"The only sin is vaccine left in the refrigerator. And this happens every time you prioritize flu vaccine," William Schaffner, MD, president-elect of the National Foundation for Infectious Diseases, told the committee.
Swine Flu Vaccine: Full Speed Ahead or Go Slow?
The recommendations came today in a special, urgently called meeting of the CDC's Advisory Committee on Immunization Practices, a group of vaccine and infectious disease experts from outside the CDC. The group's recommendations are almost always made official U.S. vaccine policy by the FDA and CDC.
The next wave of the H1N1 swine flu pandemic is expected to hit the U.S. this fall. Early vaccine supplies -- about 40 million doses -- could become available as early as September.
That will happen only if officials decide by mid-August to start packaging swine flu vaccine without waiting for initial safety and efficacy data from clinical trials. Those trials have just begun. The earliest information from those trials won't be available for six to eight weeks.
The new flu vaccine will be the second flu vaccination Americans will be urged to get. This year, even more than others, health officials will be urging us to get our annual flu vaccine to protect against seasonal flu. Soon after that, we'll be asked to line up to get our swine flu vaccination.
"This year our challenge has doubled," HHS Secretary Kathleen Sebelius said in a video feed to the meeting. "Like seasonal flu, the novel H1N1 flu is deadly. ... It has spread wide and disrupted communities across the U.S. While media attention has decreased over the summer, the threat from this virus has not."
We may very well be asked to get two shots of swine flu vaccine. CDC flu expert Anne Schuchat, MD, says the CDC expects immunization to require two shots, given three weeks apart. It's not yet clear whether the inhaled version of the swine flu vaccine will require two doses or just one.
Next would come health care workers and first responders who have direct contact with patients, children 6 months to 4 years old, and kids 4 to 19 years old with medical conditions that put them at risk of severe flu disease. There are about 42 million Americans in these groups.
Plenty of Swine Flu Vaccine?
By the end of October, officials expect to have 120 million doses of swine flu vaccine on hand. That's not enough for everybody -- especially if two doses are needed -- but that would be enough to add more people to the front of the line.
If projected vaccine supplies are on hand, otherwise healthy children 4 and older would be included in the first group to get the vaccine. People 25 to 64 with underlying medical conditions that put them at risk of severe flu disease would also be included, as would a larger group of health care workers and emergency medical technicians.
Once there's enough vaccine for these urgent groups, swine flu vaccine will be offered to healthy people 24 and older.
But not everyone agrees that the vaccine should be doled out one group at a time. The 120 million doses of swine flu vaccine that should arrive by the end of October is more doses of flu vaccine than Americans have ever used in a single year.
"The only sin is vaccine left in the refrigerator. And this happens every time you prioritize flu vaccine," William Schaffner, MD, president-elect of the National Foundation for Infectious Diseases, told the committee.
Swine Flu Vaccine: Full Speed Ahead or Go Slow?
The recommendations came today in a special, urgently called meeting of the CDC's Advisory Committee on Immunization Practices, a group of vaccine and infectious disease experts from outside the CDC. The group's recommendations are almost always made official U.S. vaccine policy by the FDA and CDC.
The next wave of the H1N1 swine flu pandemic is expected to hit the U.S. this fall. Early vaccine supplies -- about 40 million doses -- could become available as early as September.
That will happen only if officials decide by mid-August to start packaging swine flu vaccine without waiting for initial safety and efficacy data from clinical trials. Those trials have just begun. The earliest information from those trials won't be available for six to eight weeks.
The new flu vaccine will be the second flu vaccination Americans will be urged to get. This year, even more than others, health officials will be urging us to get our annual flu vaccine to protect against seasonal flu. Soon after that, we'll be asked to line up to get our swine flu vaccination.
"This year our challenge has doubled," HHS Secretary Kathleen Sebelius said in a video feed to the meeting. "Like seasonal flu, the novel H1N1 flu is deadly. ... It has spread wide and disrupted communities across the U.S. While media attention has decreased over the summer, the threat from this virus has not."
We may very well be asked to get two shots of swine flu vaccine. CDC flu expert Anne Schuchat, MD, says the CDC expects immunization to require two shots, given three weeks apart. It's not yet clear whether the inhaled version of the swine flu vaccine will require two doses or just one.
A Novice Hiker's How-To Guide
Hiking can be a fun workout that lets you enjoy the outdoors with your friends. But if you are not prepared, all the fun can drain out of a hike. Here are some things to remember that will help ensure you have a great time on your next trek outdoors.
"You want to be able to enjoy the beautiful scenery and the company of friends that may be with you," says Richard Ray, EdD, an avid hiker, professor of kinesiology, and athletic trainer at Hope College in Holland, Mich. "You don't want to be so darn tired when you're out there or at the end of the trail that you're no good for anything."
When planning a hike, your first task is to pick a trail suited to your abilities. If this is one of your first hikes and you're not in the best shape, pick a relatively short and flat trail that's not at a high altitude. Unfortunately, you can't rely on trail labeling because it's not consistent. Read up on the trails you'd like to hike and consider getting a topographical map of the region to make sure it's not too rugged or steep.
Ray says you'll need to get three of your "critical body systems" ready for hiking:
Your feet;
Your legs;
Your cardiovascular system.
Protect your feet with good hiking boots. Be sure you have "broken them in" by walking around the house or neighborhood in them. Pick a good midweight, high-top, hiking boot with a good sole that's going to support your foot. Talk to people who sell high-quality hiking products to help you find boots that are right for you and to be sure that they fit you properly.
To strengthen your legs for a hike on flat terrain, walking or jogging every day for 6-8 weeks before the hike is a good preparation. Start with about 20 minutes a day and try to work up to about 40. If you're going to be hiking over hills and valleys, a stair machine can help you prepare. If you're going to be wearing a backpack on your hike, wear it while training, too.
Norris Tomlinson, ACE, ACSM, also recommends specific leg exercises like squats and lunges as well as weight training to keep the leg muscles in good condition. He is a personal trainer and group exercise specialist who is national director of Group Exercise in Chicago.
To build up your cardiovascular system, any aerobic exercise will do, including walking, jogging, or biking.
Ray says that it takes 6-8 weeks to make noticeable improvements in your cardiovascular system and leg strength. "But that doesn't mean you shouldn't start even if you only have a few weeks to go," he says. "If your hike is 3 weeks away, and you haven't done anything, get out there and get started. Anything is better than nothing."
And be sure you are properly outfitted. What you bring on your hike depends on where you're going and for how long, but some key items include a map, compass, knife, matches, rain gear, water, and a water purification system. Even on a short hike, you should bring some food, such as crackers, cheese, dried fruit, candy bars, or trail mix.
Also, make sure someone knows where you're going and when you plan to return. Steer clear of terrain that makes you uncomfortable. Stay hydrated and keep dry. Don't hike at a high altitude until your body has become accustomed to it. And remember that it's best to have others hike with you.
And finally, if the idea of an outdoor workout with your friends makes hiking attractive to you, remember that the slowest person in your group will set the pace. If fitness is your goal, make sure your hiking partners are well matched to you in terms of fitness level and goals.
"You want to be able to enjoy the beautiful scenery and the company of friends that may be with you," says Richard Ray, EdD, an avid hiker, professor of kinesiology, and athletic trainer at Hope College in Holland, Mich. "You don't want to be so darn tired when you're out there or at the end of the trail that you're no good for anything."
When planning a hike, your first task is to pick a trail suited to your abilities. If this is one of your first hikes and you're not in the best shape, pick a relatively short and flat trail that's not at a high altitude. Unfortunately, you can't rely on trail labeling because it's not consistent. Read up on the trails you'd like to hike and consider getting a topographical map of the region to make sure it's not too rugged or steep.
Ray says you'll need to get three of your "critical body systems" ready for hiking:
Your feet;
Your legs;
Your cardiovascular system.
Protect your feet with good hiking boots. Be sure you have "broken them in" by walking around the house or neighborhood in them. Pick a good midweight, high-top, hiking boot with a good sole that's going to support your foot. Talk to people who sell high-quality hiking products to help you find boots that are right for you and to be sure that they fit you properly.
To strengthen your legs for a hike on flat terrain, walking or jogging every day for 6-8 weeks before the hike is a good preparation. Start with about 20 minutes a day and try to work up to about 40. If you're going to be hiking over hills and valleys, a stair machine can help you prepare. If you're going to be wearing a backpack on your hike, wear it while training, too.
Norris Tomlinson, ACE, ACSM, also recommends specific leg exercises like squats and lunges as well as weight training to keep the leg muscles in good condition. He is a personal trainer and group exercise specialist who is national director of Group Exercise in Chicago.
To build up your cardiovascular system, any aerobic exercise will do, including walking, jogging, or biking.
Ray says that it takes 6-8 weeks to make noticeable improvements in your cardiovascular system and leg strength. "But that doesn't mean you shouldn't start even if you only have a few weeks to go," he says. "If your hike is 3 weeks away, and you haven't done anything, get out there and get started. Anything is better than nothing."
And be sure you are properly outfitted. What you bring on your hike depends on where you're going and for how long, but some key items include a map, compass, knife, matches, rain gear, water, and a water purification system. Even on a short hike, you should bring some food, such as crackers, cheese, dried fruit, candy bars, or trail mix.
Also, make sure someone knows where you're going and when you plan to return. Steer clear of terrain that makes you uncomfortable. Stay hydrated and keep dry. Don't hike at a high altitude until your body has become accustomed to it. And remember that it's best to have others hike with you.
And finally, if the idea of an outdoor workout with your friends makes hiking attractive to you, remember that the slowest person in your group will set the pace. If fitness is your goal, make sure your hiking partners are well matched to you in terms of fitness level and goals.
Popcorn, Cereal Pack Antioxidant Punch
Aug. 18, 2009 -- Whole grains pack a powerful antioxidant punch along with their well-known fiber muscle, according to a new study.
For the first time, researchers have measured the total antioxidant content of many popular breakfast cereals and whole-grain snacks, and it turns out that the fiber powerhouses are also heavyweights in the cancer-fighting antioxidant division as well.
Raisin Bran and popcorn topped the list, but the study shows that many other popular whole-grain breakfast cereals and snacks may be an overlooked source of healthy antioxidants known as polyphenols.
Polyphenols are often associated with the seeds and skins of fruits and vegetables and are a major reason why wine, chocolate, and coffee have been become well known for their potential role in fighting cancer, heart disease, and other ailments.
"Early researchers thought the fiber was the active ingredient for these benefits in whole grains, the reason why they may reduce the risk of cancer and coronary heart disease," researcher Joe Vinson, PhD, of the University of Scranton in Pennsylvania, says in a news release. "But recently, polyphenols emerged as potentially more important. Breakfast cereals, pasta, crackers, and salty snacks constitute over 66% of whole grain intake in the U.S. diet."
Grains Have Antioxidants, Too
The study, presented this week at a meeting of the American Chemical Society, measured the total polyphenol content of nine whole-grain flours, 28 ready-to-eat breakfast cereals, four hot cereals, and 38 grain-based foods and snacks, including pasta, crackers, chips, and popcorn.
"We found that, in fact, whole-grain products have comparable antioxidants per gram to fruits and vegetables,” Vinson says.
Based on the typical serving size, researchers say that oat cereals had the most antioxidants, followed by corn, wheat, hot oat cereals, and rice cereals.
Of the breakfast cereals tested, Raisin Bran had the highest antioxidant count per serving at 524 milligrams. But researchers say this was primarily because of the addition of phenol-rich raisins.
The results showed a wide variation in the antioxidant content of each class of cold cereals. For example, cinnamon- and cocoa-flavored cereals were much higher in antioxidants than would be expected from their grain content alone.
Researchers say bran cereals made from wheat are not much higher in antioxidants than other wheat cereals, but they have more fiber. Whole-grain flours were also very high in antioxidants.
Among snack foods, the results showed that popcorn had the highest levels of antioxidant polyphenols.
For the first time, researchers have measured the total antioxidant content of many popular breakfast cereals and whole-grain snacks, and it turns out that the fiber powerhouses are also heavyweights in the cancer-fighting antioxidant division as well.
Raisin Bran and popcorn topped the list, but the study shows that many other popular whole-grain breakfast cereals and snacks may be an overlooked source of healthy antioxidants known as polyphenols.
Polyphenols are often associated with the seeds and skins of fruits and vegetables and are a major reason why wine, chocolate, and coffee have been become well known for their potential role in fighting cancer, heart disease, and other ailments.
"Early researchers thought the fiber was the active ingredient for these benefits in whole grains, the reason why they may reduce the risk of cancer and coronary heart disease," researcher Joe Vinson, PhD, of the University of Scranton in Pennsylvania, says in a news release. "But recently, polyphenols emerged as potentially more important. Breakfast cereals, pasta, crackers, and salty snacks constitute over 66% of whole grain intake in the U.S. diet."
Grains Have Antioxidants, Too
The study, presented this week at a meeting of the American Chemical Society, measured the total polyphenol content of nine whole-grain flours, 28 ready-to-eat breakfast cereals, four hot cereals, and 38 grain-based foods and snacks, including pasta, crackers, chips, and popcorn.
"We found that, in fact, whole-grain products have comparable antioxidants per gram to fruits and vegetables,” Vinson says.
Based on the typical serving size, researchers say that oat cereals had the most antioxidants, followed by corn, wheat, hot oat cereals, and rice cereals.
Of the breakfast cereals tested, Raisin Bran had the highest antioxidant count per serving at 524 milligrams. But researchers say this was primarily because of the addition of phenol-rich raisins.
The results showed a wide variation in the antioxidant content of each class of cold cereals. For example, cinnamon- and cocoa-flavored cereals were much higher in antioxidants than would be expected from their grain content alone.
Researchers say bran cereals made from wheat are not much higher in antioxidants than other wheat cereals, but they have more fiber. Whole-grain flours were also very high in antioxidants.
Among snack foods, the results showed that popcorn had the highest levels of antioxidant polyphenols.