Staying Healthy Archive

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Want to lose weight? Don't focus on fat. A Harvard analysis published Oct. 30, 2015, in The Lancet Diabetes & Endocrinology suggests that low-fat diets don't work any better than higher-fat diets when it comes to long-term weight loss. Researchers analyzed the data from a total of about 68,000 people in 53 studies that looked at low-fat diets compared with other types of diets, such as higher-fat diets with low carbohydrates. After one year or longer, people on all types of diets had lost and kept off an average of 6 pounds. So how can you lose weight? As we reported in the December 2015 Health Letter, it's not dietary fat that makes you fat; it's the combination of excess calories and too little physical activity. Each gram of fat has nine calories, which is more than in a gram of carbohydrates or proteins, so don't eat too many of them. What should you eat to lose weight? Go for vegetables, fruits, lean meats and fish, fiber, healthy fats (almonds, avocados, salmon), and whole grains. Talk to your doctor or a dietitian about how many calories per day you should eat to lose weight.

Fruits and vegetables contain vitamins, minerals, and other nutrients that are essential for good health. That's one reason why a plant-based diet that includes lots of fruits and vegetables can lower your risk of developing life-threatening diseases such as heart disease, diabetes, and some cancers. And when you pile on the produce, there's less room for the unhealthy foods, too.

Dinner is typically the largest (and latest) meal of the day, and it's a good opportunity to make sure that you meet your daily quota for fruits and vegetables. Here are five easy ways to work more produce into dinner.

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Ask the doctor

Q Everything I read in Harvard Men's Health Watch about nutrition says to minimize the amount of red meat in my diet. Would it be best if I just gave it up completely? Or is there a safe amount to eat?

A Numerous studies have observed that consuming red meat is associated with diseases such as heart disease or colon cancer. In fact, the World Health Organization recently classified processed and red meats as cancer-causing substances. In most studies, it does appear that the lower your consumption of red meat, the better your health.

If knee pain and swelling are severe an are not getting better, see your primary care doctor for a thorough evalucation. Image: Thinkstock

Arthritis is not the only possible cause of knee pain, swelling, and disability.

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The wearable electronic devices may motivate you to stick to a diet or exercise plan.

If you've resolved to get more exercise, lose weight, or get more sleep in 2016, then a host of wearable electronic devices and apps are available to help you succeed. They will gently prod you to work toward your goal, encourage you along the way, and praise you when you get there. The gadgets record your activity, while the apps interpret the results and send you frequent messages to let you know how well you're progressing.

In our older years, it is normal to have difficulty seeing something close up. But pay attention if you have other vision changes.
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The top 7 age-related physical changes that may mask other conditions.

Learning a new dance step involves exercise, socialization, and a challenge, all of which can help boost thinking skills.
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Challenging your brain, staying physically active, and being socially engaged may help keep our thinking skills sharp.

Yes, you can find convenient fast-cook meals, but you'll have to do your homework.

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Ever notice how nutrition takes a back seat when you're hungry? Packaged and prepared foods somehow don't seem unhealthy when you need a meal in a hurry. But is there such a thing as a nutritious convenience food? "Yes, there are some healthy options out there, but you really have to look for them," says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

Typical convenience foods

Packaged, prepared foods come in several forms: boxed, dry goods such as quick-cook pasta and rice mixes; canned foods, such as soup or ravioli; or frozen foods, such as a single frozen dinner or a "family-sized" lasagna.