Perhaps you’ve heard that increasing your water intake is part of a healthy lifestyle – and that you should drink at least 8 glasses of a day. This “rule of thumb” is actually not based on scientific evidence. Although for many people it’s not harmful advice, you may not need to work so hard at getting enough water every day.
The amount of water that your body needs depends on three main variables (yes, needs can vary with different illnesses and conditions, but let’s talk about the average American):
1. Your body’s size
2. Your activity level
3. Your environment (weather and humidity conditions)
The larger you are, the more water you lose from sweat (be it from physical activity or hot weather conditions), the more water you need to replace. The amount you need can vary a lot – and in most cases there are two tricks you can use to stay properly hydrated: Read more »
Most people who have lost weight understand how easy it is to gain it back. In fact, I often hear patients tell me that over the course of their lifetimes they’ve “tried every popular diet out there” and yet have failed to keep the weight off permanently. If that’s your situation, you’re not alone. It’s estimated that only 20% of overweight individuals are successful at long term weight loss. But there is hope for success, and we can learn the secrets of “successful losers” from the National Weight Control Registry.
In a flash of brilliance, sociologist Rina Wing and psychologist Jim Hill decided to create a database of weight loss success cases, and simply observe how they live their lives over decades of time. They called this research study the National Weight Control Registry, and it has been enrolling study subjects since 1994. What they’ve found is that those who have been successful at losing at least 30 pounds and keeping that weight off for at least 1 year share many behaviors in common. I believe that the closer we follow in the footsteps of these successful people, the more likely we are to be fit for a lifetime. So here goes – this is what the study subjects report: Read more »
The discovery of various vitamins – essential micronutrients that cause disease when deficient – was one of the great advances of modern scientific medicine. This knowledge also led to several highly successful public health campaigns, such as vitamin-D supplementation to prevent rickets.
Today vitamins have a deserved reputation for being an important part of overall health. However, their reputation has gone beyond the science and taken on almost mythical proportions. Perhaps it is due to aggressive marketing from the supplement industry, perhaps recent generations have grown up being told by their parents thousands of times how important it is to take their vitamins, or eat vitamin-rich food. Culture also plays a role – Popeye eating spinach to make himself super strong is an example this pervasive message.
Regardless of the cause, the general feeling is that vitamins Read more »
*This blog post was originally published at Science-Based Medicine*
I’m proud to have been selected as the national, nutrition (“mind”) coach for the Boys & Girls Clubs’ Triple Play Fit Family Challenge. This is a 6-week challenge – five families (you can meet the families on the Fit Family Challenge blog) will compete for a grand prize: an all-expenses-paid vacation!
My job is to support the families with evidence-based nutritional information that they can use to establish lifelong healthy eating patterns. Proper nutrition is one of the most critical components of preventive medicine, and can help to reduce the risk for America’s top 3 killer diseases: heart disease, cancer, and stroke (not to mention type 2 diabetes, osteoporosis, and high blood pressure). If these families help their kids to adopt healthy lifestyles now, they will have a lower lifetime risk of many major diseases. And I hope that the kids will also become evangelists for healthy eating to their peers!
I’ve been thinking a lot about what I’ve learned over the years as a nutrition journal editor, avid foodie, and rehab physician, and I think that (to begin) I can truly boil down all we know about American eating habits into these three pieces of advice (note that these are based on HHS’s Dietary Guidelines For Americans, 2010): Read more »
Last week I wrote a simple post on eating yogurt with fresh fruit for lunch. It wasn’t until later that I realized why it’s a medical lesson.
It happens that yesterday morning I was up and out early. I saw a former colleague walking along the street. He’d gained weight, and walked slowly. I thought about how hard he works, and what a good doctor I know him to be. And yet any citizen or patient might size him up as heavy, maybe even unhealthy.
The problem is not that he’s uneducated or can’t afford nutritious foods. He knows fully about the health benefits of losing weight and exercise. The problem is the stress and long hours of a busy, conscientious physician’s lifestyle.
When I worked as a practicing doctor and researcher at the hospital, I rarely ate a nutritious breakfast or lunch. My morning meal, too often, consisted of Read more »
*This blog post was originally published at Medical Lessons*