Posted by Brigham and Women's Hospital December 21, 2016
A New Year’s resolution to increase exercise can go a long way for your bones, joints, and many other aspects of your health. Starting a plan by setting small achievable goals every six-to-eight weeks is a great way to track your progress throughout the year. You should never increase your mileage or minutes spent exercising more than 10 percent per week.
Authors: Dr. Elizabeth Matzkin, Surgical Director of the Women’s Sports Medicine Program at Brigham and Women’s Hospital and Team Physician for Stonehill College Athletics, and Emily Brook, a research assistant in the Women’s Sports Medicine Program.
With a new year right around the corner, many of us are thinking about a New Year’s resolution. One of the most common New Year’s resolutions is to lose weight, exercise more and be healthy! Bones and joints appreciate weight loss, because for every pound you lose, pressure is taken off of your hip, knee, and ankle joints. However, losing weight and transitioning to a healthy lifestyle takes time, and many people who do too much, too soon, wind up with an overuse injury in the first 8-12 weeks of the year.
If you are thinking about weight loss or increasing your exercise as a New Year’s resolution, follow these simple tips to start your year off right and be on your way to an injury-free healthier lifestyle. Read More »
Posted by Brigham and Women's Hospital July 28, 2016
Research has shown that ghrelin, also known as the hunger hormone, is impacted by sleep patterns and weight loss surgery.
Contributors: Malcolm K. Robinson, MD, FACS, Director of the Nutrition Support Service at Brigham and Women’s Hospital (BWH), Laura Andromalos, MS, RD, LDN, Bariatric Nutrition Manager at BWH, and Hassan S. Dashti, PhD, a dietetic intern at BWH.
Have you ever considered what makes you feel hungry or full? Many signals within the body help control the amount of food we eat. Ghrelin, which is sometimes called the hunger hormone, is one of these signals.
Produced in the upper part of the stomach, ghrelin is a hormone that increases hunger. When the stomach is empty, ghrelin travels through the bloodstream and tells the brain to signal hunger. After eating, the stomach stops releasing ghrelin. Ghrelin levels change throughout the day. They are high just before eating a meal, letting you know that you are hungry, and low just after eating, letting you know that you are full. Read More »
Posted by Brigham and Women's Hospital June 23, 2016
Wellness includes healthy eating, exercise, and mindfulness.
Dr. Claire Twark is a third-year resident in the Brigham and Women’s Hospital Department of Psychiatry and a seasoned triathlete. In this post, she offers some valuable wellness strategies that she uses in her own work and training.
I believe that wellness is a lifestyle. It includes healthy eating and exercise, as well as mindfulness and wellness within relationships. I recommend proactively thinking about your own wellness and setting improvement goals for yourself. I often advise patients to set SMART (Specific, Measurable, Attainable, Realistic, and Timely) goals, such as going to the gym for 30 minutes twice in the next week or increasing their daily step count by a few thousand steps.
Here are five tips to consider:
- Wellness opportunities are all around you. We are all busy, so use the wellness opportunities that are readily available. Try walking to work, taking the stairs, and choosing healthy food options.
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Posted by Brigham and Women's Hospital April 16, 2015
Today’s post is from Dr. Elizabeth Matzkin, Surgical Director of the Women’s Sports Medicine Program at Brigham and Women’s Hospital (BWH) and Team Physician for Stonehill College Athletics, and Dr. Cheri Blauwet, a member of the Women’s Sports Medicine team and two-time winner of the Boston Marathon women’s wheelchair division.
Dr. Cheri Blauwet is a member of the Women’s Sports Medicine team and two-time winner of the Boston Marathon women’s wheelchair division.
As we move into spring, road race season has come into full gear. Distance running is a great form of cardiovascular exercise and is available at distances from the mile to the marathon – and everything in between! Perhaps you are even training for the big event, our own Boston Marathon.
When thinking about race day, it is important to keep some basic principles in mind. By being well-prepared, your event is assured to be more fun and successful. Below are some tips.
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Posted by Brigham and Women's Hospital February 26, 2015
Whole grains are a key part of a heart-healthy diet.
This blog post from the Nutrition and Wellness Service at Brigham and Women’s Hospital (BWH) highlights the heart-healthy foods you should eat regularly. Aside from eating plenty of fruits and vegetables, your diet should include:
Scores of studies show that eating nuts reduces the risk of coronary heart disease. Packed with nutrients, nuts may help by lowering unhealthy cholesterol levels, improving dilation of blood vessels, and combating elevated blood pressure.
What You Should Do:
- Snack on ¼ cup or a handful of nuts each day.
- Add them to salads, stir-fries, cereal, yogurt, and side dishes.
- Aim for lightly salted or unsalted types to limit added sodium.
Posted by Brigham and Women's Hospital January 8, 2015
Researchers have found that sticking to a Mediterranean diet may lead to a longer life.
Researchers at Brigham and Women’s Hospital (BWH) have found that sticking to a Mediterranean diet may lead to a longer life.
The findings are based on the study of telomeres, the repetitive DNA sequences at the ends of chromosomes. These chromosome tips get shorter every time a cell divides, and their length is a reliable biomarker (biological indicator) of aging in humans. Shorter telomeres have been associated with an increased risk of aging-related diseases (particularly cardiovascular diseases) and a decrease in life expectancy, while longer telomeres, correspondingly, have been linked with longevity.
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Posted by Brigham and Women's Hospital June 24, 2014
After bariatric surgery, you’ll be introduced to a diet that features gradual changes in food textures.
You’ll have to start eating differently after having weight loss surgery, but that doesn’t mean you’ll have to give up all your favorite foods. Let’s start by talking about how things will be different.
Your stomach acts as a holding tank for food and beverages and as a strong muscle that grinds and churns your food, helping with digestion. Depending on the procedure, weight loss surgery either removes a large portion of your stomach or significantly restricts access to your stomach. And, as you can imagine, reducing the capacity of your stomach makes it much harder for it to do its job.
To help your stomach adapt to this increased workload, you’ll be introduced to a staged diet that features gradual changes in food textures. You’ll drink protein shakes for two weeks and then slowly advance to soft foods for four weeks. With time, you should be able to tolerate a variety of textures, as long as you eat slowly and chew carefully. For more information on the post-operative (and pre-operative) diet, see the Nutrition Resources section of our Center for Metabolic and Bariatric Surgery site.
Surgery + You = Weight Loss
Weight loss surgery alone doesn’t ensure that you’ll lose weight and keep it off. You also will need to change the way you eat for the rest of your life in order to be successful. This means reducing your calorie intake by eating small portions and avoiding calorie-packed foods and beverages. Fortunately, your modified stomach is a built-in portion control tool, so all you have to do is put healthy foods on your plate and stop when your stomach is full.
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Posted by Brigham and Women's Hospital June 5, 2014
There are various health advantages associated with a vegetarian diet .
If you’re thinking about abandoning red meat and poultry in favor of a predominantly plant-based diet, it’s important to know what the nutritional benefits are of vegetarian and vegan diets.
“There’s certainly some research on the benefits of the vegetarian diet,” says Kathy McManus, Director of the Department of Nutrition at Brigham and Women’s Hospital. She ticks off the various advantages associated with this way of eating – lower body mass index and blood pressure, and reduced risks for heart disease, diabetes, and cancer.
If you’re thinking about going vegetarian or vegan, but are worried about making a big change in how you eat, know that there are many different layers to this way of eating. The most common approaches are these:
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Posted by Brigham and Women's Hospital May 22, 2014
For the first time in 20 years, the Food and Drug Administration is formally proposing changes to nutrition labels on food packages.
For the first time in 20 years, the Food and Drug Administration (FDA) is formally proposing changes to nutrition labels on food packages. This should help us all make more informed and, hopefully, better nutrition decisions – ultimately having a positive impact on weight management and other aspects of our health. Notable among these proposed changes are:
Bigger and Bolder Labels that Emphasize Calories and Serving Size
There will be an emphasis on ensuring that listed portion sizes reflect what is actually being consumed, rather than the amount that should be consumed. For instance, a 20-ounce bottle of soda or juice, typically finished in a single sitting, would be labeled as one serving, rather than the 2.5 servings typically listed now. In general, servings per container of any packaged item also will be highlighted on the label.
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Posted by Brigham and Women's Hospital March 6, 2014
Recent research suggests that eating more than five servings of fruits and vegetables per day would be worth your while.
It’s no secret that fruits and vegetables are good for you. But are you eating enough of them?
Fruits and vegetables contain a unique combination of nutrients and healthy compounds, such as vitamins, minerals, fiber, antioxidants, and phytochemicals. Diets rich in these plant-based foods are associated with a reduced risk of cancer, diabetes, hypertension, stroke, heart disease, and macular degeneration; increased energy and stamina; and a bevy of other health benefits. Five servings of fruits and vegetables per day is a good start, but recent research suggests that adding a few more servings would be worth your while.
What’s the Evidence?
Below is just a sampling of recent research that supports the recommendation of eating more fruits and vegetables.
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