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Whole Grains Health

Everyday Habits That Lead To Aging, According To Experts



There are an endless variety of antiaging nutritional supplements and skin care items to choose from in any drugstore spa, but the reality few realize is that slowing the aging process is not so much about getting more things on or into our bodies but to stop some bad habits that we’re already doing that are harmful.

The aging process is influenced by many areas of our diet and lifestyle, and science confirms this. “Cell aging is dictated by our telomeres,” says naturopath Dr. Tricia Pingel, NMD. “Telomeres are tiny chains of proteins that sit at the ends of your DNA and protect your chromosomes from decay.” Slightly easier to understand: the longer your telomeres, the more protected your DNA and the fewer signs of aging. Research shows that not only the longer your telomeres the longer you age, but that longer telomeres are linked to longer lifespans and a lower chance of developing the disease! Read on for seven everyday habits that experts say lead to aging –and to ensure your health and the health of others, don’t miss them Sure signs that you have “long” COVID and you may not even know it.


We all want to sleep more, and yet for many of us sleep seems to be a constant struggle. Hectic schedules, stress, and a disruptive environment are just some of the factors that make it harder to get the sleep we need. But we need it: sleep is the basis for good health. “Getting enough sleep is essential for healthy bone marrow, where stem cells are made,” said Ann Louise Gittleman, PhD., CNS. These stem cells are essential to repairing everything from the immune system to your brain to your bones and much more. “Sleep deficits of just four hours are enough to cut the activity of these stem cells in half,” says Gittleman.

Close up of pretty young woman drinking water from glassShutterstock

Drinking enough water is just a habit, but not many of us maintain that habit. However, hydration is incredibly important for our cells to promote healthy aging. First of all, when you are dehydrated, your skin will show it in the form of wrinkles, discoloration, and sagging. “This depleted impact on the outside carries over to the inside – where your cells are dehydrated, which interferes with proper nutrient absorption,” said Dr. Pickle. But that’s not all: there is also evidence to suggest that chronic dehydration is can shorten the telomere length.

young woman covering her face with her handsShutterstock / vmaslova

Making a habit of stressing things and problems will lead you to aging in the fastest way possible. Persistent stress can even change your DNA, according to studies. It can lead to wrinkles, lines, acne, blood pressure, trouble sleeping, and even weight gain. All of these will help make us look much older than we do, and that will make it even more stressful. So sometimes it’s better to find a way in case of need. “Stress increases cortisol levels, and a cortisol imbalance can lead to inflammation, weight gain, additional stress and poor sleep,” said Dr. Seema Bonney is the founder and medical director of Philadelphia Anti-Aging & Longevity Center. This is why it is so important to get cortisol under control. Managing stress can include a routine of meditation, yoga, exercise, spending time in nature, and building our social circles. Meditation was shown prevent the breakdown of telomeres and increase length. “Unfortunately, stress can shorten your telomeres over time, so implementing calming exercises to reduce stress can have a powerful effect,” said Dr. Pickle.

Fast food and friesShutterstock

Life is tough and we are all busy. It is easy to grab food that is readily available and readily available. The problem is, these foods are often processed foods, refined carbohydrates and sugars, all ingredients for faster aging. “These foods increase inflammation, which is the marker for most chronic diseases like type 2 diabetes, heart disease, and even some cancers,” said Dr. Bonney. Counter this age by eating real whole foods instead, including a variety of vegetables and fruits, whole grains, and lean protein.

CONNECTED: The # 1 cause of diabetes, according to science

Woman is sitting on the bed looking at the phone, bored and in a bad moodShutterstock

Exercising can feel like another chore, and for many of us, it’s just not a pleasant experience. But sitting at our desks for hours and then going straight home to sit on the couch is terrible for our bodies and makes us age. This is especially worse last year as the lockdown forced people into their homes and even eliminated their daily commutes. “I would say that the daily habit of leading a sedentary lifestyle and not exercising is the largest part of many of the negative traits of feeling old,” said Jamie Costello, MSC, VP, Sales & Fitness at Pritikin Longevity.

Another view is that the body is the only machine that gets better with use. Sitting all day is unnatural for the human body. We were made to keep moving all day and all of our lives. “The loss of bones and muscles due to a lack of strength training is one of the biggest influences on how we feel the effects of aging,” said Costello. “The loss of strength affects normal activities such as lifting or carrying objects or simply getting up from a car seat or chair. It also contributes to a loss of balance and mobility,” said Costello. In fact, falls are the leading cause of premature death in people over the age of 65.

Fatigue due to a lack of cardiovascular exercise is another important factor in feeling old prematurely. “Aerobic conditioning and endurance training allows the body to sustain submaximal exertion for long periods of time,” said Costello. Having stamina and energy can be sustained beyond the 80s with the right exercise routine. “There are countless examples of eighty-year-olds who can run marathons, ski, mountaineering, and just about any recreational sport they want as a result of a fitness life,” said Costello. Studies also show that a sedentary lifestyle can also degrade mental acuity and lead to depression, both of which are symptoms of premature aging.

Woman covering her face to block the sunlight.

There is no denying that we all need sunlight and the heat of the sun to survive. That goes for everyone except humans to plant life. But at the same time, the sun can age quite a bit – and be dangerous! “The sun permanently changes your skin, causing wrinkles from fiber damage and dark sunspots,” said Jay Cowin, NNCP, RNT, RNC, CHN, CSNA who is ASYSTEM Registered Nutritionist and Director of Formulations. Always protect your skin with sunscreen, especially if you plan to be outside for hours on a hot, sunny day. Try to choose shade if possible, and if that is not possible, avoid being in the sun during the hours of sunshine when the rays of the sun are strongest.

CONNECTED: 5 Ways To Prevent Dementia, Says Dr. Sanjay Gupta

Woman with depressed facial expression sits on gray textile couch and holds her phoneShutterstock

The past year has shown many of us that it is difficult to survive without the company of others. Alone or at a great distance from loved ones, we all felt older and sadder, especially as stress and sleep problems set in. We are human and need love and connection. This is especially true as we age, as older adults tend to have more memory problems. Fight isolation and loneliness wherever you can by staying in touch and connected with family and friends. And if you are still in a situation where you need to socially distance yourself, use virtual clubs and video chats whenever possible! And for the healthiest way through life, don’t miss out on these 13 everyday habits that are secretly killing you.

Whole Grains Health

Harness the power of the body’s hormones for better health



When a hormone is out of whack, you can feel like you’re stuck in the mud or strapped to a runaway horse. Just ask someone with untreated Graves’ or Hashimoto’s disease (these are high or low thyroid levels), hypogonadism (low testosterone or estrogen deficiency), or uncontrolled diabetes. Because hormones are the chemical messengers of your body and have a direct influence on your metabolism, energy level, hunger, cognition, sexual function / reproduction and mood.

There are around 50 hormones in your body and many more hormone-like substances (brain neurotransmitters like serotonin and active vitamin D2 for example). Your pituitary is the “master gland,” it tells other glands to secrete hormones. The other hormone-producing glands are the pineal and adrenal glands, as well as the thymus, thyroid and pancreas – men also produce hormones in their testicles (testosterone) and women in their ovaries (estrogen, progesterone and testosterone). Aside, about 25% of testosterone in women is produced in the ovaries, a quarter in the adrenal gland and half in the peripheral tissue.

It only takes a tiny amount of a few hormones to make big changes in every inch of your body. Therefore, if they are out of whack, it can cause you serious problems. In America, type 2 diabetes is the most common hormone-related disease. This happens when you become insulin resistant and this hormone, which is produced in the pancreas, can no longer regulate blood sugar levels, causing a cascade of health problems from atherosclerosis to neuropathy to kidney disease.

Here’s how you can calm your hormones – and restore your health:

Eat Smartly. The endocrine glands are happy when you eat healthy fats like olive oil, avocado, nuts, and seeds; high fiber foods like fruits and vegetables; lean animal protein such as salmon; and plant-based proteins like 100% whole grains and legumes / beans. This mix of nutrients lets your appetite regulating hormones leptin (I’m full) and ghrelin (I’m hungry) signal you accordingly so you don’t overeat. Overeating and obesity regulate many hormonal systems.

In addition, a healthy diet will nourish your thyroid hormones, which also help regulate weight. Perhaps most importantly, a healthy diet regulates the work of trillions of microbes in your gut biome that help regulate hormone production and produce hormone-like substances.

Cope with stress, sleep peacefully. Cortisol is a hormone released by the adrenal gland in response to stress. When chronically elevated, it can reduce the activity of your hypothalamus, which in turn can lead to imbalances in the messenger substances that affect sleep, eating, sexual activity, and cognition and mood. Then you can get tired and gain weight. Therefore, it is important to regularly exercise, meditate, take deep breaths, hang out with friends, volunteer to help others, and / or talk to a therapist. Healthy sleeping habits are also important for reducing stress and regulating hormones. Growth hormones, testosterone, cortisol and insulin are released during sleep. And studies show a link between chronic lack of sleep and depression and weight gain. For sleep hygiene information, visit

Reduce Chronic Inflammation. Chronic inflammation occurs when your immune response is overstimulated to conditions that interfere with the peaceful functioning of your body. This can happen if you are overweight or obese, addicted to sugar and fast foods, smoke or drink too much, or are constantly under stress. These factors can trigger hormonal changes, such as insulin resistance, low testosterone and vitamin D levels, and increased cortisol, and they power your sympathetic nervous system, increasing your heart rate, blood pressure, breathing rate, and pupil size, and making your blood vessels narrow .

Plus: Eating healthy foods and managing stress and sleep will help reduce inflammation throughout your body and stabilize your hormones, but you can’t get real success if you’re sitting – 150 minutes or more of exercise per week is essential.

So make friends with your hormones and these powerful messengers will send you good news about your energy levels, sleep satisfaction, aging rate, and happiness.

Mehmet Oz, MD is hosting “The Dr. Oz Show,” and Mike Roizen, MD is the Cleveland Clinic’s Chief Wellness Officer Emeritus. For the healthiest way to live, tune in to The Dr. Oz Show or visit

(c) 2021 Michael Roizen, MD

and Mehmet Oz, MD

King Features Syndicate

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Whole Grains Health

Types of Millets And How Beneficial it is in Losing Weight



Weight Loss Tips: Millet is an essential part of the whole grain family like rice, oats or quinoa. It is originally grown in Asia thousands of years ago. It’s gluten-free, filled with protein, fiber, and antioxidants. Millet is not only famous in India but has also gained in value in western countries.Read also – Weight Loss in Real Life: I was 104 kg, a visit to my daughter’s school changed everything

Millet is high in protein. It contains five grams of protein and one gram of fiber. Both of these ingredients help keep the stomach fuller for longer and reduce the snack habit between meals. This helps in shedding those extra pounds without compromising on your diet. Also Read – Weight Loss: Is It Safe To Eat Only Liquid Food When Losing Weight? Expert speaks | Exclusive

What Are The Health Benefits Of Millet?

Millet is high in antioxidants that help flush harmful radicals out of the body. It contains antioxidant components like quercetin, curcumin, ellagic acid, and other beneficial catechins. These help in eliminating toxins and neutralizing enzymes. It prevents health problems. Also Read – 6 Possible Reasons For Unexpected Weight Gain Explains The Nutritionist

Not only is millet very nutritious, it also has a good amount of fiber stored in it. It helps with digestion and prevents constipation, gas and acidity. It helps avoid digestive problems and prevents gastrointestinal cancer and kidney / liver problems.

  • Reduction of cardiovascular risks

Millet is high in and essential fats that help provide the body with natural fats. It also helps in preventing fat from being stored in the body. Along with this, it lowers the risk of high cholesterol, paralysis, and other heart problems. It contains potassium, which helps to keep an eye on blood pressure and increases blood flow.

What are the different types of millet?

Ragi is known for its iron content. It helps in the production of hemoglobin in red blood cells. It is high in calcium and potassium. Due to the high proportion of fiber, it keeps the stomach fuller for a longer period of time.

Jowar is loaded with nutrients like vitamin B, magnesium, and antioxidants like flavonoids, phenolic acids, and tannins. It helps boost metabolism and improves the quality of hair and skin. The presence of magnesium helps in strengthening bone and heart health.

Bajra is high in protein, fiber, magnesium, iron, and calcium. It’s low in calories and considered the best grain for shedding pounds. It keeps your stomach fuller for a long period of time without increasing your daily calorie count.

Amaranth is high in fiber, protein, magnesium, phosphorus, and iron. It helps improve brain function and prevents certain neurological diseases. It helps build muscle and maintain digestive health. It is also noted that amaranth has more nutrients than quinoa.

Kangni is known as semolina or rice flour. It helps in strengthening the immune system and balancing blood sugar levels as it is high in iron and calcium. It also serves as a better option for shedding those extra pounds. It usually includes low cholesterol, good digestion, and helps in building good heart health.

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Whole Grains Health

Adherence To a Mediterranean Diet Lowers Risk of Diabetes



Author: Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

The Role of the Mediterranean Diet: Eating a healthy diet and maintaining a healthy weight can potentially reduce the risk of developing diabetes for the US population.

A Mediterranean diet is one of the few healthy eating habits that has been linked to significant health improvements. It is high in fruits, vegetables, whole grains, fish, legumes, and olive oil and is more common in European countries. It is recommended by the American Heart Association, the American Diabetes Association, and the Dietary Guidelines for Americans to help reduce the risk of chronic disease. In addition, it is linked to a reduced risk of diabetes in Mediterranean and European countries. However, it is unclear that the Mediterranean diet reduces the risk of developing diabetes in the US population. In a large US cohort study with black and white men and women, this study investigated whether Mediterranean eating behavior is linked to the risk of diabetes.

This study was a prospective cohort study that included patients in previous research, the Atherosclerosis Risk in Communities (ARIC) Study, which looked at the causes of heart disease in over 400,000 adults in the United States. In this study, data were collected from 11,991 participants on their first visit. Participants were excluded if they were Asian or Indian due to the small sample size; were black and from Maryland and Minnesota, unable to decipher the influence of geographic region on race; if they have a history or history of cardiovascular disease, diabetes or cancer; or if they were derived from the answers to the Food Frequency Questionnaire (FFQ) or if they had ten or more missing FFQ elements.

One of the statistical methods was an FFQ questionnaire to record the food intake of each patient on their first and third visits. The data recorded from the survey was used in the scores for the Mediterranean Alternative Diet (aMed). The scores ranged from 0 to 9 points, with 1 point being awarded if the patient reported consuming vegetables, fruits, or legumes himself, and 1 point if the patient reported consuming red or processed meat. The higher the aMed score, the higher the adherence to a Mediterranean diet. They also used Cox’s proportional hazard regression models to estimate the hazard ratios and confidence intervals for the associations between aMed scores and incidents of diabetes. Incidence diabetes was defined as: if the patient was diagnosed by a doctor, had taken diabetes medication in the past two weeks, had a fasting blood sugar of 126 mg / dL or more, or a non-fasting blood sugar of 200 mg / dL or above. Variables were also used in the Cox regression analyzes, including energy intake, age, gender, race, educational level, smoking status and physical activity, and clinical mediators of diabetes. They were all stratified by race and body mass index (BMI).

During a median follow-up of 22 years, this analysis found 4,024 cases of diabetes among the 11,991 participants. In summary, aMed scores and incidents of diabetes were higher in blacks than whites, but the risk of diabetes was reduced by up to 17% in both races. In addition, the associations between aMed scores and incidents of diabetes were found to be stronger in patients with a healthy baseline BMI, indicating that obesity or overweight outweighs the benefits of a healthy Mediterranean diet, as shown in the ARIC study and other U.S. Population. Therefore, the results of this study indicate that following a Mediterranean diet without weight loss may not reduce the risk of diabetes in overweight or obese populations. While following a Mediterranean diet could lower the risk of diabetes in people with healthy BMI, the discussion about restricting calories to achieve and maintain a healthy weight should remain one of the most important tasks of diabetes prevention. Overall, eating and following a Mediterranean diet lowers the risk of diabetes in a community-based US population, especially for black and normal weight individuals. Future studies should be conducted to determine whether a Mediterranean diet that results in clinically meaningful weight loss can reduce the future risk of diabetes in those who are overweight or obese.

Practice pearls:

  • Diets high in fiber, fruits, vegetables, fish, and olive oil have been linked to a lower risk of developing diabetes in the US population.
  • There are stronger associations between adherence to the Mediterranean pattern and incidents of diabetes among blacks compared to the US white population.

O’Connor, LE, Hu, EA, Steffen, LM et al. Adherence to Mediterranean eating habits and risk of diabetes in a prospective US cohort study. Nutr. Diabetes 10, 8, (2020).

Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

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