Posted by Eric Hofmann on Monday, June 10, 2013 Under: Health and Fitness blog
This week we will be discussing Fat(s) - the tissue and overeating. Which has been a rising issue in the United States. Some have even called it an, 'epidemic'. According to, 'Mail Online' a UK publication. Their most recent study shows that the United States of America is the 2nd heaviest country in the world. With Kuwait coming in just ahead of the United State with a higher BMI (Body Mass Index) rating of its people. The lightest country in the world according to this study is Bangladesh who averages a 20.2 BMI between both sexes. Have a look at the research for yourself, quite amazing. And, certainly not a stat the United States should be proud of being in the top 5 of. http://www.dailymail.co.uk/health/article-2301172/Fattest-countries-world-revealed-Extraordinary-graphic-charts-average-body-mass-index-men-women-country-surprising-results.html
Moving into the fat tissues. One must realize there is constant and ongoing research in this field and as technology and experience develop more and more meaningful and effective content is coming out. Having said that, we will explore a relativity new area that is being discovered and researched at the time of this blog entry. Myokine, is what we will take a quick look at. Myokine, is a chemical that is secreted from exercising muscles. This was discovered in 2003 by biologists Mark Febbraio, from Australia, and Bente Pedersen, of Denmark. These two biologists identified the most common Myokine as IL-6, the inflammatory cytokine that's also produced by excess fat. But when released during exercise, they found, IL-6 actually had beneficial effects, telling the liver to increase the rate of fat oxidation. The difference between the bad and good is, time. Obese patients tended to have low but constant levels of IL-6, which caused chronic inflammation. When patients exercised, their IL-6 levels would spike, then dissipate over a few hours. The patients who exercised had much lower baseline levels of inflammation. Since 2003 there have been dozens of Myokines that have been identified. Febbratio believes there could be hundred's more and that they're largely responsible for the beneficial effects of exercise. "There's a growing body of evidence suggesting that healthy muscle may lead to a healthier liver, healthier gut, healthier pancreas, and a healthier brain," says Nathan LeBrasseur, a Mayo clinic scientist who specializes in muscle tissue. "One newly discovered myokine even tries to convert fat itself into an energy-consuming system like muscle. In 2012, a Harvard - based team identifed a horomon called irism, secreted during exercise, that tricks plain, blobby, White fat - and even deep visceral fat - into acting like brown fat, a far less common form that is dense with mitochondria and burns energy just like muscle does." From Outside magazine writer Bill Gifford (p.64 -March 2013). Even with such research out there I dont think we will see a magical diet pill that would replace exercise, as there is just to many health benefits from exercise. However, it is kind of cool knowing that something like that does exist.
Overeating is something of a different world as there are so many environmental cues and variables that trigger why any one individual overeats. Research is now suggesting that subtle cues can make you eat more or less, try some of these examples out for yourself. First, research suggests that if you count two piles of say, skittles out. Put one in a small container and another in a larger container. Research shows you will choose the smaller container because your mind thinks there is more of the tasty delight in that particular container. Whereas the larger container with the same amount looks less. Thus enter overeating. Another research study shows that participants would take a smaller container and fill their containers up with a smaller portion of the control foods and those with the larger container would also fill there containers all the way up, doubling, and sometimes tripling there portions of those with the smaller containers. Another cue or symptom of overeating can come from Alcohol, sleep deprivation, and TV watching. This is what researches are calling an, "obsesogenetic environment." As written in the Nutrition Action newsletter, October 2012 " Researchers did a meta-anaylsis of 23 studies that measured how much people ate with or without alcohol (typically 1 to 2.5 servings), TV (typically 25-45 minutes), or sleep deprivation (no more than 5.5 hours per night vs. at least 8 hours). Alcohol had the biggest impedance, followed by sleep deprivation, then TV. Among the possible explanations: alcohol, sleep deprivation and watching images of palatable food on TV all boost levels of ghrelin, a hormone that stimulates appetite. What's more, all three may impair our inhibitions and intensify the response to food in the brains reward center.
The bottom line is: When eating try to use portion control and use smaller plates/containers - tricking your mind into thinking you are getting more that what you are actually consuming. No matter what you weigh, eat a healthy diet bulit around vegetables, fruits, beans, whole grains, seafood, poultry, low-fat dairy, and modest amounts of oils, nuts, and other unsaturated fats. And, Shoot for 30 to 60 minutes of exercise every day.
It is also highly recommended to take advantage of a Personal Trainer and these days with everyone's busy schedules even trainers are going online. Check out the following link for an affordable online personal trainer. http://www.gopt1.com/pt-online-training.php
Make it a great week!
Tags: fats overeating myokine eating
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