Be Fit Be Healthy

17/06/2019

*Monday Research Sharing*

*Millions of people die of heart disease as they don’t consume enough fruit and vegetable*

The study published in American society of nutrition says that 1 in 7 death due to heart disease is because of lower fruit consumption and 1 in 12 death due to heart disease is because of lower vegetable consumption.

Approximately 18 lakh people died due to low consumption of fruit & 10 lakh died due to low consumption of vegetable in 2010.

The study author says “Fruits and vegetables are a modifiable component of diet that can impact preventable deaths globally.”

He further adds “Fruits and vegetables are good sources of fiber, potassium, magnesium, antioxidants and phenolics, which have been shown to reduce blood pressure and cholesterol. Fresh fruits and vegetables also improve the health and diversity of good bacteria in the digestive tract. People who eat more of these foods also are less likely to be overweight or obese, lowering their risk of cardiovascular disease.”

In the study recommendation for eating fruit & vegetable are : 300g fruit and 400g vegetable daily.

My advice : Follow BefitBeHealthy diet, which will allow you to eat enough fruits and vegetables in your routine 🙂

*Reference : American Society for Nutrition. "Millions of cardiovascular deaths attributed to not eating enough fruits and vegetables: Study tracks toll of suboptimal fruit and vegetable intake by region, age and gender."*

Thank you,
Rishi Modi

30/04/2019

Sharing Tuesday Transformation : Haetal lost 10kg in 7 months, which according to me is very good and steady weight loss. This what she has to say “Just keep following the diet and very importantly what worked for me was putting my weight in the group as well as the app. This motivated me to be consistent in following the diet as well as exercise routine on daily basis. I feel very light in my body and am more energetic throughout the day than could have ever imagine.” Thank you.

18/03/2019

*Monday Research Sharing *

*Green Tea for weight loss*

Recent mice study observed that green tea consumption increases good gut bacteria, leading to weight loss.

The study recommends having 10 cups of green tea at different times of day, including meals.

Please note the study was effective on mice, human trials have not been done.

The researcher also say that green tea with water will have more impact than green tea extract supplements.

In my view, no harm taking green tea throughout the day. Please don’t add milk to it. In China and Japan, people drink green tea through out the day, may be that is the reason for them to have leaner body (they are also dealing with obesity). Don’t take green tea supplement as that may not be effective for weight loss.

Please also note, earlier studies have shown green tea not to be effective for weight loss.

Reference :
Ohio State University. "Green tea cuts obesity, health risks in mice: Follow-up study in people underway." ScienceDaily. www.sciencedaily.com/releases/2019/03/190314075804.htm (accessed March 17, 2019).

Thank you,
Rishi Modi

Green tea cut obesity and a number of inflammatory biomarkers linked with poor health in a new study.

11/03/2019

*Even Moderate Alcohol consumption can significantly increase the risk of blood pressure*

Earlier belief that moderate drinking is good for health is been challenged by new recent study which involves 17000 subject, which shows that both heavy and moderate drinking can significantly increase the chance of blood pressure. Blood pressure is leading cause of heart disease and stroke.

Data for the research came from the National Health and Nutrition Examination Study (NHANES). The research was presented in American College of Cardiology, March 2019.

What constitute moderate drinking? As per this study, seven to 13 drinks per week was identified as moderate drinking.

Reference :
American College of Cardiology. (2019, March 7). Moderate alcohol consumption linked with high blood pressure: Study among the first to suggest moderate drinking harms, rather than protects, heart health. ScienceDaily. Retrieved March 10, 2019 from www.sciencedaily.com/releases/2019/03/190307081024.htm

I have an intention to share latest research/study so we are update about what is happening in the field of Nutrition Science.

Thank you,
Rishi Modi

A study of more than 17,000 US adults shows that moderate alcohol consumption -- seven to 13 drinks per week -- substantially raises one's risk of high blood pressure, or hypertension, according to new research.

25/02/2019

*Monday Research Sharing*

*Consumption of garlic and onions may reduce the chances of colorectal cancer*

The study published in China in February 2019, observed that people who eat food high in allium vegetable - which includes garlic and onions have a lower risk of developing colorectal cancer.

This study was published in the Asia Pacific Journal of Clinical Oncology. The research was done with 833 patients of colorectal cancer and 833 healthy people of the same age. When the dietary information was collected via face-to-face interview, it was observed that people who ate allium vegetable were at lower risk of developing colorectal cancer.

As per Dr Zhi Li, of the First Hospital of China, "In general, the present findings shed light on the primary prevention of colorectal cancer through lifestyle intervention, which deserves further in-depth explorations."

Reference :
Xin Wu, Jing Shi, Wan-xia Fang, Xiao-yu Guo, Ling-yun Zhang, Yun-peng Liu, Zhi Li. Allium vegetables are associated with reduced risk of colorectal cancer: A hospital-based matched case-control study in China. Asia-Pacific Journal of Clinical Oncology, 2019; DOI: 10.1111/ajco.13133

To access all past Monday research sharing, please visit: https://www.facebook.com/BeFitBeHealthy.in/

Thank you,
Rishi Modi

'Be Fit Be Healthy' weight loss program is scientifically designed by team of Nutritionists, Dietici

19/02/2019

Sharing Tuesday Transformation : This is what Dharshan has to say “My weight was120 kgs 15 months back and was constantly increasing. Then I started having diet and supplements suggested by befitbehealthy seminar. It is balanced nutritional diet. I feel lighter now. Most imp it has worked wonders with my belly fat. It is easy to follow in the daily routine. Fats have reduced with preserving muscles. Now I am 75kgs and thank you for making my years long dream come true.”

Thank you,
Rishi Modi

04/02/2019

*Monday Research Sharing*

*Vitamin D could lower the risk of developing Type 2 Diabetes.”

On 30th January 2019, research published in NAMS observed that Vitamin D might help promote higher insulin sensitivity. Which mean it may help reduce glucose levels and also lowers risk of developing type 2 diabetes.

The above study was done with 690 Brazilian women age between 35 to 74 years.

Dr JoAnn Pinkerton, NAMS executive director. "Vitamin D supplementation may help improve blood sugar control, but intervention studies are still needed."

*Take away:*
India is number one when it comes to type 2 diabetes and if managing Vitamin D levels is one of the factors that may help to stay away from type 2 diabetes, it is worth maintaining Vitamin D levels, and anyway, good Vitamin D levels have many other benefits.

*What action we can take? *
Get your Vitamin D level checked and if you find your Vitamin D levels are low, please consult your physician for supplementation.

Reference :
The North American Menopause Society (NAMS). (2019, January 30). Vitamin D could lower the risk of developing diabetes: Study demonstrates the role of vitamin D in controlling glycemia. ScienceDaily. Retrieved February 3, 2019 from

The benefits of vitamin D in promoting bone health are already well known. A new study suggests that vitamin D also may promote greater insulin sensitivity, thus lowering glucose levels and the risk of developing type 2 diabetes.

28/01/2019

*Monday Research Sharing*

*How one may reduce high-fat food craving*

When we smell high-fat food, in less than 30 seconds you are likely to want that food .i.e. go to a cookie shop and once you smell the cookies, in less than 30 seconds when you will feel like having those cookies.

In a new study which was published in the Journal of Marketing Research found that if you smell the high-fat food for longer than 2 minutes, you may no longer have a desire to eat that high-fat food.

Dipayan Biswas, PhD, discovered a direct connection between the length of exposure time and whether or not one will indulge. Biswas said, "Ambient scent can be a powerful tool to resist cravings for indulgent foods".

In his study, he found participants exposed to the smell of cookies for less than 30 seconds were more likely to want a cookie. However, those exposed for longer than two minutes did not find that cookie desirable and picked strawberries instead. He had the same results when the scent of pizza and apples were tested.

Try it yourself and let me know if the same experiment worked for you.

Reference:
Dipayan Biswas, Courtney Szocs. The Smell of Healthy Choices: Cross-Modal Sensory Compensation Effects of Ambient Scent on Food Purchases. Journal of Marketing Research, 2019; 002224371882058 DOI: 10.1177/0022243718820585

Reference URL: https://journals.sagepub.com/doi/10.1177/0022243718820585

Thank you,
Rishi Modi

Managers are using ambient scent as an important strategic element in various service settings, with food-related scents being especially common. This research ...

21/01/2019

*Monday Research Sharing*

*How much alcohol is dangerous for us?*

*Fourteen Glasses of Alcohol per week may cause Abnormal Heart Rhythm (Atrial Fibrillation)*

A recent study done published on 10th January 2019, showed that taking 14 glasses per week can lead to abnormal heart rhythm also known as atrial fibrillation (1 glass = 30ml alcohol per class or small peg).

The study was done in Australia; investigators performed detailed invasive testing on the atria of 75 patients with AF, 25 in each of three categories: lifelong non-drinkers, mild drinkers (consuming 2-7 glasses per week), and moderate drinkers (consuming 14 to 21 glasses per week).

Professor Peter Kistler, MBBS, PhD, FHRS, from the Heart Centre, Alfred Hospital, Melbourne, Australia said: "This study underscores the importance of excessive alcohol consumption as an important risk factor in AF". He also said that "It is an important reminder for clinicians who are caring for patients with AF to ask about alcohol consumption and provide appropriate counselling in those who over-indulge."

Research Reference :
Aleksandr Voskoboinik, Geoffrey Wong, Geoff Lee, Chrishan Nalliah, Joshua Hawson, Sandeep Prabhu, Hariharan Sugumar, Liang-Han Ling, Alex McLellan, Joseph Morton, Jonathan M. Kalman, Peter M. Kistler. Moderate alcohol consumption is associated with atrial electrical and structural changes: Insights from high-density left atrial electroanatomic mapping. Heart Rhythm, 2019; DOI: 10.1016/j.hrthm.2018.10.041

Link to Research : https://www.heartrhythmjournal.com/article/S1547-5271(18)31131-7/fulltext

Thank you,
Rishi Modi

Regular alcohol intake is an important modifiable risk factor associated with atrial fibrillation (AF) and left atrial (LA) dilation.

14/01/2019

*Monday Research Sharing*

*Excessive fat around belly may be linked to brain shrinkage”

A study published in the Jan. 2019 by American Academy of Neurology observed that access body fat, especially around belly may be linked with shrinkage of brain in old age.

For the study researchers considered two factor, body mass index (BMI) and waist-to-hip ratio.

Dr. Mark Hamer said “Our research looked at a large group of people and found obesity, specifically around the middle, may be linked with brain shrinkage.”

This study studied 9.652 people with average age of 55.

Researchers also said that “It is unclear if abnormalities in brain structure lead to obesity or if obesity leads to these changes in the brain.”

The study is not conclusive, but having BMI below 25 will always helps us to live longer and have a better quality life.

Journal Reference:
1. Mark Hamer, G. David Batty. Association of body mass index and waist-to-hip ratio with brain structure. Neurology, Jan. 9, 2019; DOI: 10.1212/WNL.0000000000006879

07/01/2019

*Monday Research Sharing*

*High Salt intake may lead to Heart Disease*

In Recent Dec. 2018 research done in China, it was observed that a high sodium/ salt diet was associated with high blood pressure, leading to death due to heart disease.

It was seen that almost 20 per cent of death caused by heart disease could be due to high sodium/salt intake.

This is what Dr. Shiwei Liu, Ph.D. has to say "The burden of cardiovascular disease attributable to a high sodium diet is extreme but preventable and measures to reduce salt intake are urgently recommended"

In this study is based on the consumption of 12.5g sodium consumption per day by people in China provision.

We Indians are no different when it comes to salt consumption. In an ICMR report which was conducted in 13 states of India, it was found that our average salt/sodium consumption was 13.8 gram per day.

As per World Health Organisation, we shall aim at eating no more than 2.3g of sodium per day.

For many of us dramatically reducing salt intake may not be easy, but it is been seen that even reducing salt intake by 1-1.5 gram per day, may benefit an individual with blood pressure.

Tips to reduce salt intake :
- Avoid junk food, they are high in sodium
- Don't sprinkle extra salt while eating
- When you buy packet food, read the amount of sodium in food
- Eat more vegetable and fruits
- Add herbs vs salt
- Avoid salted nuts

Thank you,
Rishi Modi

31/12/2018

*Monday Research Sharing*

*Magnesium to maintain optimum level of Vitamin D*

In recent Dec. 2018 study by The American Journal of Clinical Nutrition researchers found that magnesium may play an important role in optimizing vitamin D levels and preventing conditions related to vitamin D levels.

According to researchers “Up to 80 percent of people do not consume enough magnesium in a day to meet the recommended dietary allowance (RDA) based on those national estimates."

Foods with high levels of magnesium include dark leafy greens, beans, whole grains, dark chocolate, fatty fish such as salmon, nuts and avocados.

Take away : Make sure you have enough Vitamin D and Magnesium on daily basis, either from food or from supplement.

Link to research paper : https://academic.oup.com/ajcn/article-abstract/108/6/1249/5239886?redirectedFrom=fulltext

Thank you,
Rishi Modi

ABSTRACTBackground. Previous in vitro and in vivo studies indicate that enzymes that synthesize and metabolize vitamin D are magnesium dependent. Recent observ