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Psychology & Diet

4 proven negative effects of processed foods on our life expectancy

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Presse Santé

According to a study, processed foods are linked to a shorter shelf life. The study focused on highly processed foods, such as ready meals, energy bars, and ice cream.

Frequent consumption of foods with salt, added sugar, and fat, such as packaged foods, can contribute to weight gain and increase the risk of metabolic problems. You can reach for the vending machine when you’re hungry, but a new study suggests that ultra-processed foods — those industrially made with multiple ingredients and additives — can cost you years of life.

The study, published in JAMA Internal Medicine, used self-reported data from 44,551 participants in the French NutriNet-Santé study, an ongoing study that began in 2009. Study participants shared their daily meals for a median period of 7, 1 year. The mean age at the start of the study was 56.7 years and 73% of the participants were women.

In the study group, ultra-processed foods accounted for almost 34% of the participants’ average daily caloric intake. The researchers found that a 10% increase in consumption of these types of foods was associated with a 14% increased risk of premature death from all causes. In other words, the study authors noted that when ultra-processed foods made up a larger portion of a person’s diet, they appeared to have a higher risk of premature death.

What exactly is considered “processed” food?

The study defined processed foods using the NOVA food classification system, which classifies food products into four groups. Group 1 foods are unprocessed or minimally processed foods that come directly from plants or animals, such as fresh fruit and milk. Group 2 foods are substances derived from unprocessed foods, such as oils, butter, sugar, and salt. Group 3 foods are “processed” and are made by adding salt, oil, and other ingredients to unprocessed or minimally processed foods, such as fruit in syrup and fresh bread. Group 4 foods are “ultra-processed” and include soft drinks, ice cream, energy bars, and ready meals.

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When you prepare processed foods, you typically add salt, sugar, and fat, and likely remove the vitamins, minerals, and fiber that are naturally present in those foods. Both aspects are worrisome: what is added and how it affects health, and what is removed and how it affects health. Based on their findings and France’s national nutritional requirements, the study authors recommend reducing the amount of ultra-processed foods consumed, in favor of fresh, unprocessed foods.

How can processed foods be harmful to health?

Limitations of the study include that participants self-reported their food diary and that participants are more health-conscious than the general population, which may mean that mortality rates and consumption of ultra-processed foods are likely to be lower than those of the general population. The follow-up period was relatively short, the researchers note, and most of the participants were women. The study authors say more research is needed to confirm their findings, but they suggest that the nutrient profile of these ultra-processed foods, additives and industrial food processing may be to blame.

This is how they explain it:

Nutritional quality: On average, ultra-processed foods tend to be lower in fiber and vitamins, and higher in sugar, salt, and saturated fatty acids. But the study did take nutritional quality into account, which probably doesn’t fully explain its findings, they say.

Food Additives: In animal studies, certain food additives have been shown to have effects on chronic disease. According to a review published in November 2017 in the journal Frontiers in Immunology, artificial thickeners, preservatives, and sweeteners can impair immune function and contribute to metabolic diseases, such as obesity and type 2 diabetes.

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Plastic packaging: Ultra-processed foods are often wrapped in plastic, the substances from which can migrate into the food. BPA (bisphenol A), which is commonly found in some plastics and canned goods, can disrupt hormone levels and affect reproductive health in women, according to research published October 2015 in the International Journal of Environmental Research and Public Health. .

Compounds formed during processing: Certain compounds, such as acrylamide and acrolein, that are formed due to high-temperature heating may be associated with an increased incidence of cardiometabolic disease, according to a study published August 2014 in the Journal of the American Heart Association.

4 Tips to Eat Less Processed Food

In general, you should try to eat unprocessed or minimally processed foods, but it can be difficult to avoid highly processed foods. However, the study results remind us that we can make healthier and more informed decisions.

4 ways to make small changes:

Read Nutrition Facts labels and choose the option with the least sodium and added sugar. Try to consume less than 2,300 mg of sodium per day. Calories from added sugar should not exceed 10% per day; for a 2,000 calorie diet, that’s about 12 tsp.

Look for a minimum number of ingredients and ingredients you recognize in packaged foods.

Cook dinner at home as much as possible instead of going out to restaurants or ordering home-cooked meals.

Buy more fresh fruit than processed fruit (canned or in syrup, for example). Frozen fruits are picked when they are freshest and are also a healthy option.

It is important to remember that health is complex; it is not a single thing, but a collection of little things. Including these last 4.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

Incorporate these 8 foods rich in nitrates to build muscle mass

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Presse Santé

Are you looking to gain muscle mass without resorting to expensive supplements? If so, consider adding nitrate-rich foods to your diet. Not only will they help you gain more muscle and strength faster, but they will also improve your overall health! Nitrates are naturally occurring molecules that play an important role in vasodilation, the process of expanding blood vessels, helping to increase circulation and improve nutrient delivery throughout the body. With that in mind, here is a list of eight delicious foods rich in natural nitrates that will help you build healthy muscles while having fun.

  1. Beetroot:

One of the most well-known nitrate-rich foods, beets are a vegetable packed with vital nutrients and minerals. Not only is it high in nitrates, but it also contains betalains, powerful antioxidants that help reduce inflammation and increase athletic performance. Beets can be added to salads, smoothies, juices, and other foods for an added nutritional boost.

  1. Celery:

This crunchy vegetable is another great source of nitrates, containing about twice as many as beets. Celery is rich in vitamins and minerals that contribute to overall health, including heart health, and can be added to almost any meal for an extra nutritional boost. In addition to its nitrate content, celery contains a good amount of dietary fiber that aids in digestion.

  1. Lettuce :

Green leafy vegetables like lettuce are good sources of nitrates, as well as other essential nutrients like calcium and iron. Lettuce can be eaten raw or cooked in a variety of recipes and is a healthy and tasty food option for those looking to get more nitrates into their diet. Lettuce not only contains nitrates, but also vitamin A, which contributes to good vision and healthy skin.

  1. Carrots:

Carrots are generally considered a source of beta-carotene, but they are also an excellent source of nitrates! Eating carrots, cooked or raw, can fill you up with vitamin A, potassium, calcium, and magnesium—all essential nutrients for building muscle mass and reducing inflammation!

  1. Spinach :

This green leaf is a true concentrate of nutrition thanks to its abundance of vitamins A, E and K, as well as minerals such as manganese and zinc, not to mention dietary fiber! But what makes spinach unique among green vegetables is its high concentration of nitrates, making it the perfect vegetable for anyone looking to increase muscle growth naturally.

  1. Broccoli:

Broccoli is another superfood known for its multiple benefits when it comes to fighting diseases such as cancer thanks to its powerful antioxidant properties. On top of that, broccoli also contains significant amounts of dietary fiber and folate which help maintain proper nerve function, as well as copious amounts of calcium! Furthermore, it is also rich in nitrates, which makes this vegetable even more desirable for building muscle mass naturally.

  1. Dark chocolate :

Dark chocolate has long been known for its health benefits, and it turns out that one of those superstars is its high nitrate content. Nitrates are essential for muscle growth, and dark chocolate is often considered a healthier snack option than other sources of nitrates. Dark chocolate also provides a pre-workout energy boost, which can help build and maintain the muscles you build from your active lifestyle.

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Eating dark chocolate becomes even better when paired with other nitrate-rich foods, such as spinach, beets, and celery, to maximize the benefits of this beneficial nutrient. So go ahead and treat yourself to some healthy dark chocolate whenever you’re craving a pre-workout snack!

  1. Rhubarb:

Rhubarb may not be one of the most well-known bodybuilding foods, but it is in fact a great source of nitrates. High levels of nitrates in the diet, such as those found in rhubarb, stimulate an increase in nitric oxide in the blood. The presence of nitric oxide allows muscles to work longer and harder during exercise by increasing their efficiency and could therefore play an important role in certain physical activity endeavors.

Plus, its low sugar content means rhubarb can fit into almost any healthy eating plan without affecting insulin levels or providing too many excess calories. Overall, rhubarb is a safe and nutritious food worth considering when looking to optimize physical performance.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

Here are 10 fun fitness and fitness gadgets to keep you motivated and healthy.

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Presse Santé

Getting fit and healthy can be challenging. Sure, some people naturally have the energy to hit the gym every day, but for many of us, it takes more than just motivation: it takes dedication and focus. But if you’re looking for something more to get you motivated, there are plenty of fitness articles out there that can make your job easier. In this article, we are going to cover 10 practical and simple items that have helped most exercisers in their training journey, from gadgets to home gym accessories, that you might want to try!

  1. Hula Hoop Fitness:

Transform your workouts with the hula hoop fitness and tone your core muscles like never before. Feel the burn as the weighted ring targets muscles in your abdomen, hips, waist, arms and legs for a low-impact, full-body workout. The Fitness Hula Hoop allows you to get a complete workout without the hassle of excessive weights; perfect for all ages and skill levels! This innovative form of exercise also promotes good posture by relieving back pain from sitting too long. Get ready for a smarter and more fun way to train with the hula hoop fitness today!

  1. Perfect Push Up V2 – Push Up Support Handles:

Perfect Push Up V2 is the perfect exercise machine to take your push up game to the next level. Thanks to its ergonomic handles that offer a good grip and that rotate when you get off, you can be sure to perform your exercises comfortably and safely, without the risk of slipping. These anti-slip push-up bars are built to last and you can rely on them whenever you need a stronger upper body and arm workout.

  1. Multi-function jump rope with calorie counter:

If you’re a beginner looking to switch up your cardio routine, a simple jump rope with a digital counter is a great place to start. The counter makes it easy to keep track of how many reps you do each day and can help motivate you to increase that number each session. Soon you will take the opportunity to challenge yourself to see how far you can push your stamina and speed. In no time, you’ll see impressive results as you begin to rapidly build strength and stamina.

  1. Kangoo Jumps Shoes:

If you’re looking for an exciting new workout routine, Kangoo Jumps shoes are worth a try. At first glance, they may look strange, but make no mistake: once you put them on, you’ll have a great time! Unlike regular shoes with hard soles that stress your body, Kangoo Jumps have compressed soles that make walking, running, and jumping easier on your joints and muscles. They’re a great low-impact workout and the reviews are unanimous: These shoes are so much fun to wear. So why not give Kangoo Jumps a try and reap the benefits of healthy activity?

  1. Mini elliptical trainer for office:

With the mini elliptical, you can keep your blood pumping even if you’re stuck at a desk for hours. No more excuses for not exercising! The device has multiple resistance settings, so as your fitness improves, you can increase the challenge. And, with the convenient mobile app, compatible with the mini elliptical, you can engage in some friendly competition while tracking and monitoring your workouts. Stay motivated and transform your fitness, all from the comfort of your office or home!

  1. The sports card game:

Live a unique and active experience with the sports card game. Whether you are a seasoned or casual athlete, this game is suitable for everyone. And with over 80 tarot-style playing cards, up to 1,000 exercise combinations can be created, creating the perfect workout without the need for any fitness equipment. Enjoy a great way to exercise without taking yourself seriously with the sports card game! Sweat with this fun and different game and discover a new way to recreate your vision of the sport.

  1. Wall Mounted Smart Boxing Machine:

This new and exciting intelligent musical boxing machine is perfect for training reactions and hand-eye coordination skills. All you need to do is sync your smartphone device with the wall mounted drilling machine, and it can move to the beat of the music or randomly with the sensor lights in a 6ft circular area. This state-of-the-art technology gives you real-time information about your punch speed, force, and consecutive punches – these five values ​​can be displayed on your phone. This machine takes regular practice to a whole new level by incorporating an audio and visual component so you can train to the beat. With its innovative design, this smart musical boxing machine is sure to be a hit with everyone from competitive athletes to absolute beginners.

  1. The 4D vibration platform for Fitness and Bodybuilding:

Training can be difficult and time consuming, but with the new 4D vibration platform, it is possible to save time and still achieve great results. This revolutionary device uses high-frequency vibrations to stimulate muscle action, helping to increase strength and coordination and improve circulation. It is ideal for anyone looking to improve their overall fitness or increase muscle definition and muscle building capacity quickly and effectively. Additionally, the vibration helps reduce stress by loosening tight muscles and releasing stress from joints, allowing for a full-body workout. This 4D vibration plate is not only convenient with its small footprint, but it combines advanced technology that has been shown to deliver results fast.

  1. The step and calorie counter:

The stepper is an ideal fitness equipment for people who need to continue their training program at home or in the office. It shows your time, steps per minute and calories burned in real time so you can easily track your progress. Plus, the resistance can be adjusted to suit all users, from seniors to beginners. Therefore, it is ideal for a full-body workout, as it targets the abdominal muscles, as well as the legs, thighs, and lower body. Its great portability also means it can be taken anywhere – an ideal companion for those looking to stay fit on the go.

  1. Indoor fitness trampoline, with handrails.

The Indoor Trampoline Exercise Equipment with Grab Bar is the perfect way to stay motivated and fit. Thanks to its greater stability, it allows you to work on strength, balance and coordination in a playful way. Training with this equipment is accessible to both beginners and experienced athletes; Low-impact cardiovascular exercise helps reduce joint pain, improve posture, and strengthen muscles. The combination of aerobic and anaerobic exercises will certainly help you get fitter faster. If you are looking for an enjoyable physical exercise that will keep you fit and healthy, the indoor trampoline with grab bar is exactly what you need!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

6 High-Glycemic Vegetables You Should Eat In Moderation

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Presse Santé

Do you sometimes find it difficult to maintain a healthy diet? If so, it may be because you are not eating the right foods. Many fruits and vegetables have health benefits, but not all have the same glycemic index. Foods with a high glycemic index can cause our blood sugar to spike, making us feel tired and lethargic. In this article, we’ll cover some high-glycemic vegetables and why it’s important to eat them in moderation.

  1. Potatoes :

Potatoes are incredibly starchy and have a high GI of 85, so limiting your daily potato intake is recommended if you want to lower your glycemic index. A good way to do this is to opt for low-starch varieties, such as red or yellow potatoes, instead of white or russet potatoes. Also, try reducing the number of servings or experimenting with healthier cooking methods, such as boiling, steaming, or baking your potatoes instead of frying them in oil.

  1. parsnips:

The parsnip is another root vegetable that can sometimes be overlooked, but unfortunately it has a moderately high glycemic index between 52 and 97, which means that people who need to control their blood sugar levels should be careful when including parsnips. in your recipes, especially if they contain other carbohydrates. Sugar-based ingredients are also present! To reduce the effects of foods that contain parsnips, opt for slower cooking methods, such as roasting or baking, instead of faster methods, such as boiling or frying. This way, you’ll get all the delicious flavor of parsnips without unduly raising your blood sugar levels! Also, try pairing parsnip recipes with low-glycemic (GI) seasonings, such as tahini dressings, which can help temper potential spikes in postprandial glucose levels.

  1. Pumpkin pumpkin pumpkin:

Squash squash is an incredibly filling vegetable that has a moderate GI of 65 when cooked, but can be higher when served raw. Don’t forget to cook it before eating it! Eating pumpkin in combination with other vegetables and proteins like nuts and seeds can help further reduce your overall GI impact on your diet by slowing down digestion time and keeping your blood sugar stable throughout the day. . Also, roasting the pumpkin at a low temperature (90°C) helps to better control its glycemic index.

  1. Red beet :

Cooked red beets have a high glycemic index of 65, so for people trying to follow a low-glycemic diet, it’s important to eat them in moderation. However, there are still valid reasons to make sure cooked red beets are part of your eating plan. Not only are they delicious and packed with vitamins, minerals, and fiber, but their glycemic index can easily be lowered by combining them with other ingredients.

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Slow-burning carbohydrates like oats or wild rice, as well as healthy fats and proteins like sunflower seeds, can help slow the rate at which glucose is absorbed into your blood. This is important because it helps keep insulin levels stable and promotes long-term health benefits like better digestion, more balanced energy levels, fewer food cravings, and better mood.

  1. Turnip:

Turnips can be a nutritious but very starchy root vegetable, but they should still be eaten in moderation. This is because boiled turnips have a high glycemic index of 85, which means that in large amounts they can significantly increase blood sugar. Fortunately, it is possible to lower the glycemic index of turnips by preparing them a certain way.

Turnips can be cooked with additional ingredients like olive oil or high-fiber ingredients like legumes, grains, or other vegetables to lower the glycemic index. Adding vinegar or lemon juice is also helpful in lowering the glycemic index. Additionally, roasting or baking turnips instead of boiling them also helps to significantly lower their glycemic index.

  1. Carrots:

When cooked, carrots can have a glycemic index of 40, so we must take certain precautions when eating them. It is important to eat carrots raw instead of cooking them, this will lower their glycemic index. If you prefer cooked carrots, opt for steaming them. This way they retain more nutrients and fiber, which can help minimize the effect on your body’s blood sugar levels.

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* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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