Exercise in the Morning or Evening?

The time of day you choose to exercise may have a great deal to do with control of blood sugar levels as well as cholesterol. Our internal clock mechanism is controlled and synchronized by not only sleep and light but also by the type of food we consume. Most past studies dealt with the time of day we ate and presented very different results. Some encouraged exercise before breakfast while others showed the benefits by working out later in the day on both blood sugar levels and heart rate. Most of these studies did not factor in the type of meals being eaten. A new study published in “Diabetologia” was performed at The Mary Hopkins Institute of Health Research in Australia. It involved 24 sedentary, overweight men who had all their vital statistics recorded before the experiment began.  They were placed on a diet of 65% fat for five days and were then invited back to have all their vitals recorded once more. This was a diet that included extreme amounts of fat to concentrate on how the body would use fat during exercise.  They were then divided into three groups. One group started their exercise routine at 6 AM, the next at 6 PM and the last remained sedentary. The exercise routine was identical. After five days they were again tested. Both, the sedentary and the 6 AM workout group had dangerous increases in cholesterol levels as well as the markers for heart disease. The group that worked out at 6 PM showed less of an impact of the poor diet. Their cholesterol, blood sugar levels as well as the molecules which are markers for heart disease were all lower. The study did not reveal how or why the time of day affected fat metabolism. This study did not encourage the intake of high fat diets which have been proven to be extremely unhealthy.

Tracking your Water Intake…

 

                                                                                                                                                                                                                                                                                                                                                One of the most significant factors in maintaining a healthy weight or any weight loss program is water consumption. Most cravings for sweets, originate from dehydration. Drinking cold water can actually create a thermogenic effect on the body. In one experiment with 14 men and women, drinking 500ml of water increased metabolic rate by 30%. This happened within 10 minutes and lasted for up to 30-40 minutes. The water must be cold. Cold water creates the thermogenic effect when the body attempts to warm the water. However, lining up glasses of cold water as a reminder to drink can become problematic especially if you are away from home. A simple method might be to put 5 rubber bands around your wrist first thing in the morning. Every time you drink a bottle of water place one of the bands around the bottle and refill it. Make it a daily game.

 

https://pubmed.ncbi.nlm.nih.gov/14671205/

https://academic.oup.com/jcem/article/88/12/6015/2661518

Robots working in the O.R.

Replacing a joint has become so matter of fact. Baby boomers especially don’t think twice about replacing a knee, hip etc. if it means extending the amount of time that they are able to stay active. The first joint replacement, according to historians, was in 1890. It was a carved and machined piece of ivory which replaced the knee of a seventeen year-old. It was performed, by a German surgeon named Themistocles Gluck. Over the years, the material used has changed dramatically. Everything from metal, plastic, ceramics to titanium. In the decade, 1990-2000, new technology made plastics more durable. This eliminated wear and tear and eventual replacement of the joint again. Technology has progressed to the point where you enter an operating room and there may be a model of a bone implant superimposed on a 3-D model of the person’s joint. Robotic arms which are directed through a console are guided and controlled by the surgeon. The tiny robotic hands are able to bend and rotate with a greater range of motion. This enables the surgeon to operate by only making small incisions preserving more bone and soft tissue than a conventional open procedure. Less muscle damage translates to faster recovery. Greater accuracy can mean better alignment and balance after knee surgery and minimal leg difference after hip surgery. This also preserves the longevity of the replaced joint. Hopefully we will never replace the surgeon totally.

https://www.intuitive.com/en-us/about-us/company?gclid=EAIaIQobChMI9LKyvP_k7gIVjeSzCh318QIcEAAYAyAAEgIRz_D_BwE

https://www.davincisurgery.com/?gclid=EAIaIQobChMI9Pm0tv7k7gIVByCGCh3b8QMbEAAYAiAAEgKhpPD_BwE

Weight Loss without Exercise…

It is a fact that in order to lose weight, exercise should be a major component in speeding up your metabolism. However, there are a few tips, though they may sound strange, have been proven to help.

 

 

 

 

 

  • Surround yourself with Blue. Color can function as an appetite suppressant. Many fast-food restaurants use bright colors as part of their décor. Researchers have found that people eat 33% less in a blue room or when they dine on blue plates.
  • Light a Vanilla Scented Candle. The aroma has been shown to dampen dessert cravings. One group of 160 volunteers lost an average of 4.5lbs with this method.
  • Brighter Lights and Softer Music. Dimmer romantic lighting in restaurants encourages the ordering of more food. Soft music encourages slow chewing as opposed to a hectic pace brought on by fast paced tunes.
  • Stick to Wrapped Candy. Having to unwrap a piece of candy takes time and keeping the used wrappers in front of you will serve as a reminder of how much you have already eaten.