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Archive for November, 2018

Soaring suicide and overdose deaths have pushed down life expectancy significantly.

Life expectancy is on the decline in the United States, according to the Centers for Disease Control and Prevention, which released three new reports on Thursday. While the 10 leading causes of death remained the same between 2016 and 2017, the government organization claims that increases in two specific categories are to blame — and both are totally preventable.

In 2017, there were more than 70,000 overdose deaths — an all-time high and 6,600 more than the previous year — while the suicide rate increased by a whopping 3.7%. While the overall life expectancy only decreased a total of 0.1 year (to 78.6) from 2016, government officials find explanation behind the drop “tragic and troubling.”

“Life expectancy gives us a snapshot of the Nation’s overall health and these sobering statistics are a wakeup call that we are losing too many Americans, too early and too often, to conditions that are preventable,” CDC director Dr. Robert Redfield said in a statement.

Dr. Christine Moutier, the Chief Medical Officer of the American Foundation for Suicide Prevention (AFSP) is particularly concerned about the fact that more and more Americans are taking their own lives. “This increase in the suicide rate is extremely discouraging. Until we scale up intervention efforts at the community, state and national levels, we will likely continue to see an increase in suicides in the United States,” she said in a separate statement via email about the new CDC data.

She suggests addressing suicide as a public health issue — similar to the way we deal with other leading causes of death — which include heart diseasecancer, unintentional injuries, chronic lower respiratory diseases, stroke, Alzheimer’s disease, diabetes, influenza and pneumonia, kidney disease. “Suicide is preventable. As a nation, we must take action by making a major investment in suicide research, translating that research into treatment and early interventions for mental health, and further educating the public on the warning signs of suicide.”

As for overdose deaths, an interesting finding of the data is that the overall increase wasn’t due to the younger population: the most significant increase in drug overdose death rates occurred for those between the ages of 55 and 64 for the period 1999 to 2017. Also, while heroin deaths remained consistent, overdose deaths involving fentanyl, fentanyl analogs and other non-methadone synthetic opioids increased by a whopping 45% between 2016 and 2017.

This new information is a sobering reminder that we need to invest more time and resources into preventable deaths. “We must all work together to reverse this trend and help ensure that all Americans live longer and healthier,” Redfield continued in his statement.

https://www.prevention.com/health/a25346814/life-expectancy-decline/

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Chances are you think you’re a good listener. People’s appraisal of their listening ability is much like their assessment of their driving skills, in that the great bulk of adults think they’re above average.

In our experience, most people think good listening comes down to doing three things:

  • Not talking when others are speaking
  • Letting others know you’re listening through facial expressions and verbal sounds (“Mmm-hmm”)
  • Being able to repeat what others have said, practically word-for-word

In fact, much management advice on listening suggests doing these very things – encouraging listeners to remain quiet, nod and “mm-hmm” encouragingly, and then repeat back to the talker something like, “So, let me make sure I understand. What you’re saying is…” However, recent research that we conducted suggests that these behaviors fall far short of describing good listening skills.

We analyzed data describing the behavior of 3,492 participants in a development program designed to help managers become better coaches. As part of this program, their coaching skills were assessed by others in 360-degree assessments. We identified those who were perceived as being the most effective listeners (the top 5%). We then compared the best listeners to the average of all other people in the data set and identified the 20 items showing the largest significant difference. With those results in hand we identified the differences between great and average listeners and analyzed the data to determine what characteristics their colleagues identified as the behaviors that made them outstanding listeners.

We found some surprising conclusions, along with some qualities we expected to hear. We grouped them into four main findings:

  • Good listening is much more than being silent while the other person talks. To the contrary, people perceive the best listeners to be those who periodically ask questions that promote discovery and insight. These questions gently challenge old assumptions, but do so in a constructive way. Sitting there silently nodding does not provide sure evidence that a person is listening, but asking a good question tells the speaker the listener has not only heard what was said, but that they comprehended it well enough to want additional information. Good listening was consistently seen as a two-way dialog, rather than a one-way “speaker versus hearer” interaction. The best conversations were active.
  • Good listening included interactions that build a person’s self-esteem. The best listeners made the conversation a positive experience for the other party, which doesn’t happen when the listener is passive (or, for that matter, critical!). Good listeners made the other person feel supported and conveyed confidence in them. Good listening was characterized by the creation of a safe environment in which issues and differences could be discussed openly.
  • Good listening was seen as a cooperative conversation. In these interactions, feedback flowed smoothly in both directions with neither party becoming defensive about comments the other made. By contrast, poor listeners were seen as competitive — as listening only to identify errors in reasoning or logic, using their silence as a chance to prepare their next response. That might make you an excellent debater, but it doesn’t make you a good listener. Good listeners may challenge assumptions and disagree, but the person being listened to feels the listener is trying to help, not wanting to win an argument.
  • Good listeners tended to make suggestions. Good listening invariably included some feedback provided in a way others would accept and that opened up alternative paths to consider. This finding somewhat surprised us, since it’s not uncommon to hear complaints that “So-and-so didn’t listen, he just jumped in and tried to solve the problem.” Perhaps what the data is telling us is that making suggestions is not itself the problem; it may be the skill with which those suggestions are made. Another possibility is that we’re more likely to accept suggestions from people we already think are good listeners. (Someone who is silent for the whole conversation and then jumps in with a suggestion may not be seen as credible. Someone who seems combative or critical and then tries to give advice may not be seen as trustworthy.)

While many of us have thought of being a good listener being like a sponge that accurately absorbs what the other person is saying, instead, what these findings show is that good listeners are like trampolines. They are someone you can bounce ideas off of — and rather than absorbing your ideas and energy, they amplify, energize, and clarify your thinking. They make you feel better not merely passively absorbing, but by actively supporting. This lets you gain energy and height, just like someone jumping on a trampoline.

Of course, there are different levels of listening. Not every conversation requires the highest levels of listening, but many conversations would benefit from greater focus and listening skill. Consider which level of listening you’d like to aim for:

Level 1: The listener creates a safe environment in which difficult, complex, or emotional issues can be discussed.

Level 2: The listener clears away distractions like phones and laptops, focusing attention on the other person and making appropriate eye-contact. (This behavior not only affects how you are perceived as the listener; it immediately influences the listener’s own attitudes and inner feelings. Acting the part changes how you feel inside. This in turn makes you a better listener.)

Level 3: The listener seeks to understand the substance of what the other person is saying. They capture ideas, ask questions, and restate issues to confirm that their understanding is correct.

Level 4: The listener observes nonbverbal cues, such as facial expressions, perspiration, respiration rates, gestures, posture, and numerous other subtle body language signals. It is estimated that 80% of what we communicate comes from these signals. It sounds strange to some, but you listen with your eyes as well as your ears.

Level 5: The listener increasingly understands the other person’s emotions and feelings about the topic at hand, and identifies and acknowledges them. The listener empathizes with and validates those feelings in a supportive, nonjudgmental way.

Level 6: The listener asks questions that clarify assumptions the other person holds and helps the other person to see the issue in a new light. This could include the listener injecting some thoughts and ideas about the topic that could be useful to the other person. However, good listeners never highjack the conversation so that they or their issues become the subject of the discussion.

Each of the levels builds on the others; thus, if you’ve been criticized (for example) for offering solutions rather than listening, it may mean you need to attend to some of the other levels (such as clearing away distractions or empathizing) before your proffered suggestions can be appreciated.

We suspect that in being a good listener, most of us are more likely to stop short rather than go too far. Our hope is that this research will help by providing a new perspective on listening. We hope those who labor under an illusion of superiority about their listening skills will see where they really stand. We also hope the common perception that good listening is mainly about acting like an absorbent sponge will wane. Finally, we hope all will see that the highest and best form of listening comes in playing the same role for the other person that a trampoline plays for a child. It gives energy, acceleration, height and amplification. These are the hallmarks of great listening.

Source: https://getpocket.com/explore/item/what-great-listeners-actually-do-1350613081

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In 2018, a lot more thought goes into marriage than it did 50 years ago. In 1970, the average age to get married in the United States was 20.8 for women and 23 for men, but that number has climbed considerably in recent decades—it’s now 27.4 for women and 29.5 for men.

The reasoning behind hitting the brakes on marriage varies. While paying off student debt and wanting to get ahead in their careers before settling down are valid reasons many millennials cite, they also seem to be placing a higher premium on getting to know themselves and their partners: According to a recent eHarmony report, members of couples in the United States between the ages of 25 and 34 knew each other for an average of 6.5 years before getting married, compared to an average of five years in other age groups.

The point, it seems, is to avoid divorce. “People are not postponing marriage because they care about marriage less but because they care about marriage more,” Benjamin Karney, a professor of social psychology at the University of California, Los Angeles, told the New York Times.

While these seem like smart, well-thought-out decisions, could partnering up later in life come with negative mental health consequences? Here’s what the experts have to say.

Marriage and our loneliness crisis.

Thanks to the rise of technology, there’s no question that we’re facing a loneliness crisis. And because waiting longer to settle down could result in more years of living alone, there’s some concern that saving marriage for later in life could result in an uptick in loneliness.

But according to Nathalie C. Theodore, LCSW, when it comes to loneliness, not having a romantic partner is neither here nor there.

“Regardless of marital status, we all need a solid support system to combat loneliness,” she explains. “So whether or not you’re in a committed relationship, it’s important to spend time nurturing your friendships so that you’re not relying on just one person to fulfill all of your needs.”

Photo: Philippe Roy

The mental health benefits (and consequences) of waiting longer to get married.

One huge benefit of waiting longer to get married? You’ll spend more time getting to know yourself. “I’d say that knowing yourself as an adult before finding a partner may ultimately help you choose the right partner,” explains Alison Stone, LCSW. “Fully understanding who you are as a person—what your needs and values are, what makes you tick, how you operate best in relationships, what partnership means to you—can be a really useful tool in selecting a healthy partner.”

She adds that because most of us experience periods of growth and changes to our identity in our 20s, we’re often drawn to very different types of people at 20 versus 28—and by our late 20s, we’re a lot more likely to make better-informed decisions about who we spend our lives with.

On the flip side, Theodore points out that waiting longer to get married can cause a unique kind of stress. “Waiting to get married may cause anxiety or depression for those who are eager to tie the knot and haven’t found the right person yet, or who are in a committed relationship with someone who wants to wait,” she explains.

Delaying marriage and the divorce rate.

Stone believes that while delaying marriage will likely lead to a decline in the divorce rate, it’s important that people are delaying it for the right reasons. “It will lead to a decline in the divorce rate if getting married later in life means people have taken more time to select the ‘right’ partner, are more self-aware and in tune with their needs, and are making better long-term choices for themselves,” she explains. “Yet while there will always be trends, marriage and divorce rates are impacted by such a wide variety of factors—including variations in economic status, race, geographic location—that I imagine it’s hard to measure that with full accuracy.”

Source: https://www.mindbodygreen.com/articles/the-impact-getting-married-later-has-on-mental-health

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Here’s how to keep the flu away—as well as exactly what to do if you do catch it.

EDDIE PHAN

Flu overview

Influenza is a respiratory infection caused by flu viruses that travel through the air and enter the body through the nose or mouth. Five to 20 percent of Americans get the flu each year, and anyone is susceptible to the virus. During the 2017-2018 flu season, approximately 900,000 people were hospitalized and 80,000 people died due to flu complications, according to the Centers for Disease Control and Prevention.

Flu symptoms range from mild to severe and can include fever, chills, achy muscles, sore throat, cough, and headache. The flu is often confused with the common cold, but flu symptoms develop more suddenly.

What causes the flu?

When someone with the flu coughs or sneezes, droplets carrying the virus enter the air. You can catch the flu if you inhale these droplets through your nose or mouth, or if you touch objects such as doorknobs or keyboards that are contaminated with the virus and then touch your nose, eyes, or mouth.

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EMILY SCHIFF-SLATER

Flu risk factors

Flu viruses are constantly changing, so if you’ve had influenza in the past, you may come down with it again. You are at greater risk of catching the flu and developing complications if you:

  • are younger than 4
  • are older than 65
  • live in a nursing home or long-term care facility
  • are pregnant or up to two weeks postpartum
  • have a weakened immune system
  • have a chronic illness
  • have a body mass index of 40 or higher

What are the symptoms of the flu?

Symptoms of influenza are often similar to those of a common cold, but appear suddenly and are more severe. Symptoms include:

  • Fever
  • Achy muscles, especially in your back, arms, and legs
  • Stuffy nose
  • Sore throat
  • Cough
  • Chills and sweats
  • Fatigue
  • Headache

If it is flu season and you are generally healthy and experience symptoms, you don’t need to see a doctor, says Joseph Ladapo, MD, PhD, professor of medicine at UCLA. Simply treat your symptoms with rest and over-the-counter medications. However, anyone who is at high risk—that is, a child, older adult, pregnant woman, or someone with a chronic condition such as diabetes, heart disease, or stroke—see your doctor. “He or she can follow up with you to confirm that things are going in the right direction,” Dr. Ladapo says, or advise on seeking more care if they feel it’s necessary.

Cold vs. flu

Do you have a cold or the flu? This infographic can help you decide
EMILY SCHIFF-SLATER

How is the flu diagnosed?

To determine if you have the flu or a cold, your doctor will do a physical exam, ask about your symptoms, and possibly do a lab test.

The most common test is the rapid influenza diagnostics test. Your doctor will swab the back of your nose or throat and check the sample for antigens, substances that cause your immune system to produce antibodies. It takes less than a half hour to get results. However, results aren’t always accurate, so your doctor may diagnose the flu without this test. “Trust your doctor and listen to your body,” Dr. Ladapo says.

Some specialized labs and hospitals use more accurate tests that look at the DNA or RNA of the virus.

If you decide to see your health care provider, be ready to answer questions about your symptoms, how long you’ve had them, and how severe they are. Also let them know of any medical conditions, if you are pregnant, and if you live with anyone at high risk of influenza complications, Dr. Ladapo says.

How is the flu treated?

If you promptly see your doctor upon noticing symptoms, he or she may give you an antiviral such as oseltamivir (Tamiflu) or zanamivir (Relenza). Tamiflu comes in capsule form, while Relenza is a powder you inhale. If taken within two days of the onset of symptoms, these can lessen symptoms and shorten the length of time you are sick by about a day.

However, “it’s far from a slam dunk,” Dr. Ladapo says. “By the time you can schedule a doctor’s appointment, you may be outside the window where it’s effective.”

Whether or not you take an antiviral, the best way to treat the flu is to rest, drink fluids, and use any other remedies that best alleviate your symptoms such as pain reliever for headaches and achy muscles. “Whatever you are used to and know works for you, that is the appropriate treatment for flu,” says Michael P. Angarone, DO, professor of infectious diseases at Northwestern Memorial Hospital.

Flu complications to know

Healthy people typically recover from the flu once the virus passes. However, those at high risk of complications may develop complications, which can be deadly. These include:

  • Sinus and ear infections
  • Pneumonia
  • Bronchitis
  • Asthma flare-ups
  • Inflammation of the heart, brain, or muscle tissues
  • Multi-organ failure
  • Sepsis, a life-threatening response to infection
  • Worsening of conditions such as heart disease

If you have a health condition and come down with the flu, talk to your doctor, who can help monitor your symptoms. If you have the flu and the fever persists for more than a few days or you experience difficulty breathing, chest pain, persistent cough, lots of sputum (mucus), or feel weak or lightheaded, seek medical attention immediately. “These are signs the virus is not getting better or you may be developing a complication,” Dr. Angarone explains.

You can reduce your risk of contracting influenza with some common-sense health practices.

Experts widely agree that the single best way to protect against the flu is getting the flu vaccine each year. The vaccine is appropriate for anyone 6 months and older, and it’s important to get the vaccine each year. The injection protects against the three or four flu viruses that research indicates will be most common that year. You can get the flu vaccine at your health care provider’s office or at many pharmacies.

And despite what you may have heard, the vaccine cannot give you the flu. “It is true that the vaccine can lead to flu-like symptoms when the body responds to the proteins in the vaccine. But even then, it’s still protective, and those symptoms are not as severe as the flu,” Dr. Ladapo says.

In addition to the vaccine, practicing good hygiene can prevent flu germs from spreading:

  • Wash your hands. Use soap and water, scrubbing for at least 20 seconds (or as long as the Happy Birthday song). When soap isn’t available, use alcohol-based hand sanitizer.
  • Cough or sneeze into a tissue and discard the tissue. If you don’t have a tissue, cough or sneeze into your elbow.
  • Avoid crowded areas. The flu spreads more easily in heavily trafficked places such as public transportation, schools, and offices. If you are sick, stay home for at least 24 hours after any fever subsides.
  • Avoid touching your eyes, nose, and mouth to avoid germs entering your body.
  • Clean and disinfect surfaces and objects such as keyboards, doorknobs, and telephones that may be contaminated with germs.

Source: https://www.prevention.com/health/health-conditions/a22813625/flu-symptoms-prevention/

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In case you hadn’t noticed, we’re big coffee and tea lovers here at mbg. We just can’t get enough of the smell of a warm latte, the taste of a cinnamon matcha on a cold afternoon, and the helpful boost of caffeine we get from both. But what explains why we love these drinks so much that we have trouble going even a day without them? A new study published in the journal Scientific Reports, shows that our preference for coffee and tea can actually be explained by our ability to detect bitterness. Interesting…

The researchers from Northwestern University and QIMR Berghofer Medical Research Institute in Australia used a technique called Mendelian randomization to study data from over 400,000 participants, both men and women. The results showed that the more sensitive a person is to the bitter taste of caffeine, the more coffee they actually drink.

So what makes you more or less sensitive to bitterness? Apparently, this has everything to do with genetics. And this trend doesn’t just apply to coffee; it’s also true for tea and wine at varying degrees. “The findings suggest our perception of bitter tastes, informed by our genetics, contributes to the preference for coffee, tea, and alcohol,” Marilyn Cornelis, assistant professor of preventive medicine at Northwestern University Feinberg School of Medicine, told Science Daily.

Even more interesting, the researchers explain that we technically shouldn’t like the taste of coffee at all—since our bodies and brains actually interpret bitterness as a warning signal that something might be harmful. That said, people who have the genetic predisposition that allows them to detect bitterness are able to transform their thinking and form positive associations with coffee and tea. If you’re surprised by these results, you’re definitely not alone. It would be easy to assume that being able to detect the bitterness in these beverages would decrease a person’s affinity for them. But as it turns out, it’s exactly the opposite; the positive reinforcement these people receive from caffeine coupled with their ability to detect bitterness is enough to rewire their brain into loving coffee.

This study was part of a larger trend in science to understand the underlying biological mechanisms of taste.

Source: https://www.mindbodygreen.com/articles/study-explains-why-people-love-coffee-versus-tea

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Most reactions simply mean the vaccine is doing its job.

No, the flu shot doesn’t give you the flu, doctors insist. But it does pose potential side effects, just like any other vaccine or medicine. Your arm might be tender after your flu shot, or your child could develop a cough after getting a dose of the nasal flu vaccine.

“The majority of patients really don’t have any side effects,” says Sandra Kemmerly, MD, system medical director for hospital quality at Ochsner Health System in New Orleans. And when symptoms do occur, they’re usually mild and clear up in a day or two, she says.

So why do some people feel sick after the flu shot while others don’t? Doctors say reactions to the flu vaccine differ from person to person and that multiple factors are likely at play.

Think about how people respond to the common cold. Some folks get a runny nose and go on with their lives, while others stay home with a fever, and still others develop a cough. It’s the same with the flu shot, says Claudia Vicetti, MD, a pediatric infectious disease specialist with UnityPoint Health in Cedar Falls, Iowa. “You’re stimulating your body, and your immune system may react in different ways,” she says.

Here’s how your body may react after the flu shot, when you should and shouldn’t worry, and how to feel better once side effects hit.


Common flu shot side effects

Whether you get a flu shot or the spray-mist type, side effects are generally no big deal. You may experience the following:

  • Soreness or aching in your arm
  • Redness or swelling at the injection site
  • Low-grade fever
  • Nausea
  • Headaches
  • Coughing or sneezing (with the nasal flu vaccine)

Yes your arm might be sore or uncomfortable after getting the shot, but it’s usually “one day of discomfort,” Dr. Vicetti says, “and not everybody gets that [side effect].”

As for redness and swelling at the injection site? That’s actually a good thing, she says, because it means your immune system is responding to the vaccine. Dr. Kemmerly would agree: “Their immune system is raring to go and they’re making antibodies.”

The nasal flu vaccine, the type your child might get if he or she doesn’t have asthma or a recent history of wheezing, can cause some of the same side effects as the flu shot—minus the sore arm—plus some additional ones. “There can be some coughing and sneezing,” Dr. Kemmerly notes, “but for the most part people feel pretty good.”

However, there are people who do develop serious side effects after getting the flu vaccine, such as allergic reactions or Guillain-Barré syndrome (GBS), a neurologic condition that attacks your body’s nerve cells, in turn causing muscle weakness or paralysis in severe cases. (These people fall on the list of people who should not get a flu shot.)

⚠️ Talk to your doctor if your flu shot side effects persist. If someone has breathing problems or other serious signs of an allergic reaction after getting a flu vaccine, treat it as a medical emergency and seek help ASAP.

Before you freak out, know that this condition is extremely rare. In fact, for every 1 million flu shots given, only one or two of those people will develop GBS, the CDC states.


So why do some people feel like the flu shot gives them the flu?

If you’re feeling crummy for days after getting your flu vaccine, something else may be going on. Oftentimes, people delay getting a flu shot until flu season is in full swing, Dr. Kemmerly points out. They were already “incubating” the flu virus and “then, lo and behold, they got the flu—but totally unrelated to the flu shot,” she says.

Other times, people wrongly blame the flu shot for their symptoms when, in fact, they’re sick with another virus that commonly circulates during flu season. A person might catch a cold, for example, or RSV (respiratory syncytial virus, a common childhood illness).

Another thing you have to know: “The flu” isn’t a single virus. Each year a new vaccine is developed to match circulating strains. Getting a flu vaccine can protect you against the same or related viruses in the vaccine, but it won’t cover every possible strain that a person might encounter, says the Centers for Disease Control and Prevention (CDC).

And, while the flu vaccine works well in the young and healthy, older folks with weaker immune systems may not make sufficient levels of antibodies to fend off the flu, the CDC notes. People over age 65 should talk to a doctor about getting a “high-dose” flu vaccine, sometimes called a “senior” flu vaccine. It contains four times as much flu antigen as the standard vaccine.


How to treat flu shot side effects

Usually, any side effects you might get from the flu vaccine go away on their own within a day or two—but you don’t have to tough it out if you really feel crummy. Try these self-care measures to feel better ASAP:

  •  For muscle aches, headache, or flu-like symptoms, take a pain reliever, such as Tylenol or ibuprofen.
  •  For arm pain after the flu shot, apply a cool compress.

The same goes for side effects of the nasal flu vaccine. Treatment is based on a person’s symptoms, Dr. Kemmerly says. All in all, minor aches are a small price to pay for the vast protection the flu vaccine provides—wouldn’t you rather feel a little headachy than ill-and-bedridden for a week or longer?

https://www.prevention.com/health/health-conditions/a25050076/flu-shot-side-effects/

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The season of indulgence is upon us. No matter how disciplined you are, Thanksgiving and the December holidays are synonymous with endless temptation and shake us from usual wellness routines. And it’s all good! Enjoying the fall harvest with family and friends is balanced and healthy—of course, if you’re human, chances are the pumpkin pie (or insert your favorite holiday food here) will get the best of you at least once. You know the feeling. You’re already entirely full, but a homemade pie makes its way onto the table and you simply can’t resist.

So you indulge. Good for you! If you’re in good health, indulgence and non-restriction are parts of living a balanced life. But there’s one thing that can help everyone recover—a simple 30-minute walk.

The benefits of walking after eating a meal.

Photo: Pablo Heimplatz

Staying put or napping after you eat is probably the worst thing you can do, according to a study by the International Journal of Obesity published earlier this year—the research linked more time sitting (and less movement) with cardiovascular disease and larger waist circumferences.

And as for that digestif? Sure, have it, but only after you’ve taken a walk. Walking outperforms boozy cocktails and espresso, ones that purport to stimulate the stomach, as a study published in the Journal of Gastrointestinal and Liver Diseases published in 2008, when it comes to digestion efficacy. Walking helped food along through the digestive system while the beverages had no effect on digestion.

In order to get the most out of your walk, doing it directly after your meal versus even one hour later prompts more weight loss, suggesting that there’s some mechanism that helps the body better digest.

It’s probably because of the blood-sugar-balancing effects of walking. This study published in the American Diabetes Association’s journal Diabetes Care compared blood sugar levels of people who walked 45 minutes in the morning and others who walked 15 minutes after meals and found that the latter resulted in significantly improved blood sugar levels. Another study published in 2009 in Applied Physiology, Metabolism, and Nutrition saw similar results when testing the effects of postprandial walking in middle-aged women.

Taking the research into account, you’d ideally walk for at least 30 minutes directly after the meal. The dishes can wait—make it a family affair or steal some alone time if you need it, but walking is a surefire way to feel lighter and more energized after a heavy meal.

Source: https://www.mindbodygreen.com/articles/this-move-is-proven-to-balance-your-blood-sugar-and-increase-energy

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