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Exercising while cutting calories may be bad for your BONES

Exercising while cutting calories may be bad for your BONES

22 Views 12,September 2019

Combining exercising with cutting calories is often the go-to for weight loss. But research suggests being active while restricting how much we eat may be bad for our bones. Scientists put mice on a restrictive diet and 'running routine' for six weeks. They lost weight, which the team thought would make their bones more robust. The researchers were therefore surprised to discover the rodents' bone volume had actually decreased by 20 per cent.
From a 'human perspective', the researchers warn cutting calories while exercising could have a 'great impact on bones', particularly in women, whose bones naturally weaken with age. The University of North Carolina study comes amid a growing trend for calorie-restricting diets, such as the 5:2 or 16:8 eating patterns. 'These findings were somewhat of a surprise for us,' lead author Dr Maya Styner said. 'Past studies in mice have shown us exercise paired with a normal-calorie diet, and even a high-calorie diet, is good for bone health. 'Now we're learning this isn't true for exercise along with a calorie-restricted diet. 'Looking at this from a human perspective, even a lower calorie diet that is very nutritionally sound can have negative effects on bone health, especially paired with exercise.' Exercise has been shown to support bone strength, the researchers wrote in the Journal of Bone and Mineral Research.
However, the effect of calorie reduction on this process was less clear. To learn more, the researchers fed mice a normal diet or one with 30 per cent less calories. For context, the US Department of Agriculture recommends a 'moderately active' 30-year-old woman eats 2,000 calories a day. A 30 per cent reduction would take her to 1,400 calories, which is around the amount suggested to help women lose weight at a healthy rate of 1lb (0.4kg) a week. Some of the rodents in both groups were allowed to be sedentary, while the remainder were put on a 'running exercise'. After six weeks, the 'diet group' weighed 20 per cent less than the mice on the regular diet, which the researchers put down to their food and not their activity levels. The team measured the animals' thigh bones via 3D MRI scans. They found bone volume was 20 per cent less in the calorie-restricted mice.
The calorie-restricted rodents were given supplements to match the vitamin and mineral intake of the animals on the regular diet. Their reduction in bone health was therefore down to cutting calories rather than a lack of nutrients, the researchers said. Another surprising result was the increase of bone marrow fat in the calorie-restricted mice, despite them losing weight overall. Bone marrow fat is thought to make the bones of mammals, including mice and humans, weaker, the researchers claim.
'This was mild caloric restriction and we found a significant increase of fat in the bone marrow,' Dr Styner said. 'This group also had a decrease in bone quantity - they had less bone overall due to the cut in calories.' Although the study was carried out in animals, the researchers believe similar results could apply to humans, particularly women. 'This is important for women to consider because as we age our bone health starts to naturally decline,' Dr Styner said. 'Your calorie intake and exercise routine can have a great impact on the strength of your bones and your risk for break or fracture.' The researchers are planning further studies to uncover the purpose of bone marrow fat, and how it is affected by diet and exercise.
Calorie-restricted diets have surged in popularity in recent years, with more and more people turning to fasts, like the 5:2, low-carb plans, such as Atkins, and juicing 'cleanses'. As well as promoting weight loss, fasting alone has been linked to a longer life, stronger immune system and even a reduced risk of cancer. Limiting carbs may help lower blood pressure, prevent diabetes and boost heart health.

HOW MUCH EXERCISE DO YOU NEED TO DO?
To stay healthy, adults aged 19 to 64 should try to be active daily and should do:
at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and
strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
Or:
75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week and
strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
Or:
a mix of moderate and vigorous aerobic activity every week – for example, 2 x 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity and
strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
A good rule is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.
One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days every week.
All adults should also break up long periods of sitting with light activity.

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How to increase sperm count naturally?

How to increase sperm count naturally?

489 Views 07,June 2019

1. Exercise and sleep
Several studies have shown that weight loss and exercise in obese and overweight individuals can lead to improved or increased sperm counts. However, the science linking a healthy Body Mass Index (BMI) to a healthy sperm count is still weak.
A 2017 study found that performing a 16-week aerobic exercise program of at least 50 minutes of moderate exercise at 50 to 65 percent peak heart rate 3 times weekly, increased sperm volume and concentration in 45 sedentary, obese men.

2. Reduce stress
family walking in the countryside A healthful diet and exercise may help to reduce stress. Any form of stress can cause the body to take defensive actions and conserve energy. In times of distress, it makes biological sense for the body to become less concerned with reproduction and more focused on surviving.
Reducing stress requires addressing the cause, though factors such as exercise and a healthful diet are thought to lessen the effects of stress. For men who are experiencing severe stress, a doctor may prescribe anti-anxiety or anti-depressant medications.

3. Stop smoking
A 2016 study reviewing the results of over 20 different studies with a total of nearly 6,000 participants found smoking consistently reduced sperm count.

4. Avoid excessive alcohol use and drugs
The number of studies exploring the link between sperm health and drugs is limited given ethical considerations. However, some researchers have linked the worldwide use of drugs such as alcohol, marijuana, and cocaine to decreased sperm production.

5. Avoid several prescription medications
Some prescription medications can potentially decrease the healthy production of sperm. Once a person stops taking the drug, his sperm count should return to normal or increase.
Medications that temporarily reduce the production and development of sperm include:
some antibiotics
anti-androgens
anti-inflammatories
antipsychotics
corticosteroids
anabolic steroids (up to 1 year recovery time)


6. Fenugreek supplement
Fenugreek has long been used as a natural remedy for poor sperm health, and advocates suggest it may improve sperm count. A 2017 study found that the patent-pending compound Furosap®, which is developed from fenugreek seeds, significantly improved overall semen quality and sperm count.

7. Get enough vitamin D and calcium
Researchers are not entirely sure why, but vitamin D and calcium serum appear to impact sperm health. Some studies have shown that low dietary vitamin D intake seems to correspond with lowered sperm count.
8. Ashwagandha
Ashwagandha, also known as Indian ginseng, has long been used in traditional medicines as a remedy for several forms of sexual dysfunction. A 2016 study found that 46 men with low sperm counts who took 675 milligrams (mg) of ashwagandha daily for 90 days saw a 167 percent increase in sperm count.

9. Increase intake of antioxidant-rich foods
Antioxidants are molecules that help remove and deactivate free radicals and other compounds that damage cells. Several vitamins and minerals have shown to act as antioxidants, and several studies have linked antioxidant consumption with increased sperm count.
Antioxidants that may contribute to a healthy sperm count include:
selenium
vitamin C (ascorbic acid)
vitamin E
glutathione
coenzyme Q10
I-carnitine

10. Increase healthy fat intake
Polyunsaturated fats or so-called healthy fats, such as omega-3 and omega-6, are crucial to the healthy development of the sperm membrane.
Some studies have shown that individuals should consume these two essential omega compounds in equal quantities for ideal sperm development and antioxidant benefits.
11. Reduce unhealthy fat intake
A 2014 study that surveyed 209 healthy Spanish men between the ages of 18 to 23 years of age found that as they increased their consumption of trans fatty acids, their sperm count decreased proportionately.
Several studies have also shown that trans fatty acids may impair the ability of long-chain polyunsaturated fats to incorporate into sperm membranes, a critical step in sperm development.

12. Avoid or limit exposure to environmental or occupational toxins and contaminants
As the environment and atmosphere become increasingly polluted and congested, environmental factors, such as air quality and toxic chemical exposure, have frequently been linked to reduced sperm health and total count. Avoiding environmental toxins wherever possible also contributes to overall health.
It is important to point out that while some studies have shown a link between low sperm count and environmental contaminants, most of them do not support it.

13. Avoid too much soy or foods with non-human estrogen
Some foods, especially soy products, contain phytoestrogens (plant estrogen), compounds shown to reduce testosterone bonding and sperm production. Many canned and plastic products are also high in synthetic forms of estrogen.

14. Get enough folate and zinc
Consuming folate and zinc in combination has been shown in limited studies to increase overall sperm health, including sperm concentration or total count.

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