For those looking to reduce their liver fat, aerobic exercise is one of the best things you can do for your body. Recent research has found that as little as 150 minutes of moderate-to-vigorous aerobic activity per week can diminish liver fat and make a real difference in people’s overall well-being. This means it’s possible to benefit from improved physical health with just 20 minutes of exercise a day.

Previous research has shown that physical activity can be a benefit for those with liver diseases, but the amount of exercise needed for improvement has never been determined. So, Penn State College of Medicine researchers set out to find the answer.

Nonalcoholic fatty liver disease (NAFLD) is a major health concern for many people, affecting about 30% of the world’s population. It is especially alarming because NAFLD can progress if left unchecked and lead to liver cirrhosis, which scars the liver, and in some cases, even causes cancer. Although there is no single definitive cause of NAFLD, poor nutrition and obesity are among the most commonly observed risk factors. However, research shows time and time again that making certain lifestyle changes, such as eating better and exercising more, can help improve liver fat, body composition, physical fitness, and quality of life for patients.

For the study, researchers reviewed 14 studies with a total of 551 subjects who had NAFLD, which involved aerobic exercise interventions. All data pooled from the studies were evaluated, including sex, age, body mass index, change in body weight, adherence to exercise, and MRI-measured liver fat.
Exercise training was found to be 3 ½ more likely to achieve approximately a 30% reduction in MRI-measured liver fat independent of weight loss compared to standard clinical care. A secondary analysis also discovered that the optimal amount of exercise was equal to approximately 150 minutes per week of brisk walking. This allowed participants to achieve significant treatment responses compared to those who participated in a lesser dose of exercise.

“Our findings can give physicians the confidence to prescribe exercise as a treatment for nonalcoholic fatty liver disease,” said Jonathan Stine, author of the study. “Having a target amount of physical activity to aim for will be useful for health care and exercise professionals to develop personalized approaches as they help patients modify their lifestyles and become more physically active.”

Maximizing the Performance of the Liver

As one of the most important organs in the human body, the liver works 24 hours a day to produce and process many of the chemicals the body requires. It processes over 500 functions, including hormone production, bile secretion, and converting sugars into glycogen.

Liver Rescue is a formula designed to support and maximize the performance of a healthy liver through its 7 ingredients. These powerful ingredients can help fight free radicals, improve bile production, remove toxins, and give your liver the support it deserves.

You don’t have to look much further than the Standard American Diet – or the Western diet – to learn the cause of the obesity epidemic and other diseases.

But why is American food so unhealthy? It’s not just the Americans overeating, which they do, but also that what they eat is bad for them. Ultra-processed foods, solid fats, sugar, and salt are the staples of the Standard American Diet.

It’s also what Americans don’t eat. While they consume plenty of excess salt, saturated fat, refined grains, and added salt, they eat fewer vegetables, fruits, whole grains, dairy products, and healthful oils than recommended.

All of this means that 42 percent of the population is obese, and conditions like type-2 diabetes and heart disease run rampant.

One reason for the debacle is that healthy foods are often far more expensive than packaged foods, which tend to have high amounts of the things people shouldn’t eat too much of.
Issues like high blood pressure and high cholesterol are the result of eating too much salt, unhealthy fats, and sugar. According to the CDC, more than 70 percent of the salt that Americans eat comes from packaged, processed, store-bought, or restaurant foods.

Another issue is that ultra-processed foods are designed to fire up cravings and desire for more of them. Advertising, which is almost everywhere, reinforces the desire.

Aside from harming heart health, these foods also lead to obesity. Obesity is closely associated with heart disease and type-2 diabetes, which come with several related risks and illnesses. Diabetes can lead to circulatory problems, vision loss, and kidney disease.

Access to healthy food is another problem; stores and restaurants that specialize in junk food are everywhere. Even the grocery store is largely filled with processed foods, with only a limited amount of real-estate limited to healthful, nutrient-dense items.

There’s a lot working against you. But you can improve your diet by making more of an effort to cook from home and seek affordable, nutrient-dense food in your area. When heading to the grocery store, stick to the perimeter: that’s where you’ll find healthy food.

If you’re experiencing chest pain, your first move should be to get to the emergency room. If a heart attack has been ruled out, what could be the cause?

Chest pain can be the result of heartburn, but it could also be the result of joint pain. Costochondritis is often mistaken for a heart-related problem, and it is caused by inflammation in the tough, flexible connective tissue (cartilage) between the ribs and the breastbone. This area is known as the costosternal joints.

Causes of costochondritis include a blow to the chest, strenuous exercise, or heavy weightlifting. A respiratory or joint infection, severe coughing, and certain types of arthritis can also trigger it, but the cause is often unknown.

Symptoms are generally pain and tenderness in the chest, which can feel sharp or dull and gnawing. It will usually feel worse when taking a deep breath, coughing, or lying down. The chest may also feel tender and possibly swollen when pressed.
Rest and quiet breathing may offer some relief.

On the other hand, people tend to report heart attacks as uncomfortable squeezing, tightness, or pressure in the chest, sometimes with other variable symptoms.

Costochondritis usually goes away on its own, but it may last for several months or even up to a year. Taking OTC painkillers and applying creams or gels may help. Gentle stretching might help, too, as can using a heating or cooling pad on the area.

You also may need to avoid certain exercises that aggravate the pain, which may be disappointing for weight lifters or those who do cardio with a rowing machine.

Chest pain is undoubtedly scary and should never be ignored. The good thing is that it may not signify an issue with your heart and could just be some temporary joint pain.

As mentioned, always have chest pain immediately examined by a doctor.

Have you ever felt the satisfaction of growing your own food? Many have not, but ask anyone who has a vegetable garden, and they will tell you it feels great. You get into the dirt, plant seeds, and watch the fruits of your labor grow.

Undoubtedly, the nutrient-dense fruit and vegetables you can grow are good for your health. But new research suggests the benefits of gardening aren’t just nutritional.

Urban community gardens can help with nutrition, activity, social connection, and even help relieve stress and anxiety.

A recent study in Denver, Colorado, looked to determine how well a community garden could improve participants’ health.

Researchers recruited 291 adults who were not already gardeners and split them into two groups. Half were asked to wait a year before starting to participate in a community garden, while the other half were given a free plot of land, seeds, seedlings, and an introductory course in gardening.

Each of the participants was assessed at baseline with surveys about nutritional intake, mental health, fitness, and body measurements.
The gardening group saw some significant improvements in their health compared to the non-gardening group. They ate more fiber (and other nutrients), got more exercise, and reported less anxiety and stress. They also improved social connections and developed friendships.

It’s important to note that these results explored the benefits of community gardening, not home gardening. And although some benefits will carry over, others will not.

Home gardens have the potential to improve nutrition and increase activity, but they may not have the same impact on stress and anxiety. The act of gardening can indeed be relaxing and meditative, but the group setting allows for greater connection. Human connection, cooperation, and interaction are important for stress, anxiety, and relief.

Joining a community garden, or starting one with neighbors, could help you improve overall health and offer a greater sense of purpose and connection with those around you.

Older adults’ physical and mental health can be closely linked to how well their bodies regulate blood sugar. This is why it’s essential to maintain healthy glucose levels in the blood, especially as people age and face increased diabetes or other medical problems that could worsen without proper diet and lifestyle habits.

Fortunately, a new study has found that living with a spouse may help seniors stay on track when it comes to managing their blood sugar—so if you’re looking for one more reason why relationships matter, this might be just the thing you’re looking for!
The study published in BMJ Open Diabetes Research & Care analyzed data from 2004 to 2013 from more than 3,000 people in the English Longitudinal Study of Ageing (ELSA), a sample of adults in England ages 50-89 and their partners. All participants had not been diagnosed with diabetes but were monitored for over a decade, and their partnership status was recorded.
Researchers recorded an average 0.2% decrease in HbA1c, a measure of average blood sugar concentrations over three months when participants entered into a domestic partnership or marriage. It was also found that when a relationship ended, there was a 0.2% increase in HbA1c.
Although these changes may seem insignificant, previous research has suggested that a decrease of 0.2% in the average HbA1c value would decrease excess mortality by 25%.
The findings were adjusted for factors that could affect results, such as whether participants were retired, had depression, changes in body mass, or stress.

There is no solid information as to why a lack of marriage or domestic partnerships alters blood sugar readings, but some researchers believe it may be linked to loneliness, isolation, and limited social support.

Maintaining Healthy Blood Sugar

Maintaining healthy blood sugar levels is essential for overall health and well-being and can help to reduce the risk of chronic health conditions. Uncontrolled blood sugar levels have been linked to an increased risk of type 2 diabetes, heart disease, stroke, and other complications.

To ensure healthy blood sugar levels, it is recommended to stick to a balanced diet that includes plenty of fresh fruit and vegetables and eat regularly throughout the day in small portions. Regular physical activity and avoiding sugary snacks also help keep blood sugar levels under control. Overall, creating a healthy lifestyle with nutritious food choices and regular exercise can go a long way toward maintaining healthy blood sugar levels throughout our lives.

Healthy Blood Sugar Support can help maintain healthy blood sugar levels using several ingredients that have been shown in clinical studies. The health benefits of this unique formula include supporting blood-sugar metabolism and promoting healthy cholesterol and glucose levels already within the normal range. Healthy Blood Sugar Support can also help to reduce excessive hunger or increased appetite, fatigue, and blood glucose spikes after meals.

If you’re eating a meal or having a snack featuring ginger, you can taste it. It’s got an unmistakable sweet, sharp, and almost spicy warmth.

Sometimes you may see information claiming that ginger is full of vitamins, minerals, and antioxidants and that it can help your health. Is it true, or is ginger just another way to flavor food?

One thing is for sure. It used to be a highly sought-after spice. It’s been used in China for as many as 5,000 years, and in the Middle Ages, a pound of it was worth as much as a goat.

In your grocery store, you can buy ginger in a number of ways. You can get the fresh root in the produce section, get it powdered or minced, and even get it as a high-dose supplement.

Using ginger as food doesn’t really add too much to your diet. It’s true it has trace amounts of a host of nutrients, but people don’t eat enough of it as a seasoning to make a real difference in their diet. Further, there is little research to show any benefit.

There is some research, however, on ginger supplements. According to the National Center for Complementary and Integrative Health, ginger may be helpful for mild nausea or vomiting.
Some experts have also found it may potentially affect the risk factors that contribute to heart disease. Clinical trials show that very high doses of supplemental ginger may improve cholesterol levels and blood pressure, as well as maintain healthy glucose.

But the doses needed are huge, and the side effects are yet to be studied. And even though the FDA includes ginger on its safe food list, that does not necessarily cover its supplemental form. Supplements are not regulated in the same way as pharmaceuticals.

It is possible, for example, that high-dose ginger supplements interfere with blood thinners.

Ginger tea does not have much research to back any benefit, and ginger ale generally has no actual ginger in it but plenty of sugar and high fructose corn syrup.

But here’s the thing: ginger can have an indirect positive effect on health. By using different seasonings and spices to flavor food, you can steer away from unhealthier sauces and cooking methods. Ginger lends itself nicely to a host of meats and vegetables to add a little more nutrition to meals.

If you rely on a cup of coffee in the morning, you may not know it, but you could be helping to maintain your blood pressure. Coffee has long been celebrated as one of the world’s favorite drinks, with coffee drinkers everywhere enjoying its unique and often irresistible taste. But coffee isn’t just a morning pick-me-up; recent studies have also shown that it can be a mighty drink for promoting health and well-being.

Studies have suggested that coffee drinkers are less likely to suffer from common health issues such as cardiovascular diseases, diabetes, neurodegenerative diseases, and liver diseases than their non-coffee-drinking counterparts. A new study is adding lowering blood pressure to that list.

While some may continue to harbor reservations about coffee’s effects on our overall health, the evidence increasingly suggests this popular beverage should be counted among the drinks that promote good health rather than harm it.

The new study, published in the journal Nutrients, analyzed samples of 720 men and 783 women to investigate the effects of coffee on central blood pressure values. Each participant had blood pressure levels, coffee consumption habits, and other clinical data pulled as part of a sub-cohort of the Brisighella Heart Study.
Researchers said, “The results are very clear: peripheral blood pressure was significantly lower in individuals consuming one to three cups of coffee a day than in non-coffee drinkers,” Cicero explains. “And for the first time, we were also able to confirm these effects with regard to the central aortic pressure, the one close to the heart, where we observe an almost identical phenomenon with entirely similar values for habitual coffee drinkers compared to non-coffee drinkers.”
Although this study shows a clear connection between coffee and blood pressure, it is still not clear if these benefits are directly related to the effects of caffeine. Caffeine is only one of the several coffee components that may be the reason behind the positive effects on health, but some benefits have also been recorded with decaffeinated coffee. While it is known that caffeine can increase blood pressure, it seems that other bioactive components in coffee seem to counterbalance this effect with a positive outcome on blood pressure levels.

Maintaining Blood Pressure

By maintaining healthy blood pressure, you can help to reduce the risk of cardiovascular disease and help support overall heart health. Healthy Blood Pressure Support has been shown in human clinical studies to help support healthy blood pressure making it an excellent choice for those looking to reduce their risk of hypertension. In addition, Healthy Blood Pressure Support also supports healthy cholesterol levels and cardiovascular health.

One of the biggest barriers to building strength and muscle is the belief that you need to go to a gym to do it.

This mentality is particularly dangerous for aging adults who can lose muscle, and therefore functionality and independence, rather quickly.

But you can use nothing but your body to build strength and muscle from the comfort of your own home. No gyms, community centers, or weights clanging around.

All exercise is beneficial, and body-weight exercises stack up well against other forms. Just how well? Let’s take a look.
It’s convenient: You can do it anywhere, meaning you don’t have to waste valuable time commuting. You can do it in your bedroom when you wake up or in front of the television in the evening. Even a hotel room can be your gym.

It costs virtually nothing: All you really need is a pair of sneakers and some clothing that allows you to move freely. A few props that you might need – like a chair, bench, countertop, or wall – are likely all things you own, anyways.

It is a welcoming atmosphere: There isn’t much to be intimidated by in your own home.

It is an effective form of exercise: Data shows that as a form of resistance training, body-weight exercises help build muscle “independent of an external load.”

Researchers also explored the effects of 10 weeks of body-weight exercise on various physical fitness parameters and found improvements in seven of them.

You don’t have to do much: Even small amounts of body-weight exercises can deliver results. In a small study of active people in their 60s, researchers found that a workout featuring eight simple lower-body exercises increased muscle strength and power in about ten months.

It offers “functional” exercise: Most body-weight exercises work multiple muscles and joints at the same time instead of just isolating one like most machines and dumbbell exercises do. This is more in line with mimicking everyday activities.

If you’ve been avoiding weight training because you’re intimidated or don’t have the time, focus on home workouts with body-weight exercises. You can research techniques online and start building for a more functional future.

In recent years, Nordic walking has become increasingly popular among older adults as an easy way to stay active—but research suggests playing golf may provide even greater benefits.

As age begins to advance, many people think more and more about their physical health. But with a plethora of different exercise regimes to choose from, it can be hard to determine which activity is the best for maintaining optimal health in later life.

The health advantages of aerobic exercise in helping to prevent cardiovascular diseases are well documented as a way to reduce the risk of diabetes, high blood pressure, and dyslipidemia (an abnormal amount of lipids in the blood causing problems such as high cholesterol). However, these studies have mostly been focused on younger people who participate in acute bouts of exercise lasting 30 to 60 minutes at moderate to high intensity. This has led to little information on the impact of exercise on older people.

This led a team of researchers from Finland to compare the acute effects of three types of aerobic exercises to markers of cardiometabolic health, including duration, intensity, and energy expenditure.

For the study, researchers analyzed 25 healthy older golfers aged 65 and above and compared the three exercises’ effects on their health. The aerobic exercises included an 18-hole round of golf, 6km of Nordic walking, and a 6km walk. Their blood pressure, blood glucose, and blood lipid profiles were all tested in a real-life environment.

The results showed that all three types of exercise improved cardiovascular performance in older adults with a decrease in systolic blood pressure. Nordic walking was also found to lower diastolic blood pressure.
Despite the lower intensity of the exercise, those who played golf showed a positive effect on lipid profile and glucose metabolism.

Researchers noted, “These age-appropriate aerobic exercises can be recommended to healthy older adults as a form of health-enhancing physical activity to prevent cardiovascular diseases and can also be used as a treatment strategy to improve cardiometabolic health among those who already have a cardiovascular disease.”

Living a Long and Healthy Life

Many types of exercise can be an excellent way to help maintain cardiovascular health. But other lifestyle factors go into staying healthy as you age. Getting the proper vitamins and nutrients is also key to living and healthy life.

By maintaining healthy blood pressure, you can help to reduce the risk of cardiovascular disease and help support overall heart health. Healthy Blood Pressure Support has been shown in human clinical studies to help support healthy blood pressure making it an excellent choice for those looking to reduce their risk of hypertension. In addition, Healthy Blood Pressure Support also supports healthy cholesterol levels and cardiovascular health

Healthy Blood Sugar Support can help maintain healthy blood sugar levels using a number of ingredients that have been shown in clinical studies. The health benefits of this unique formula include supporting blood sugar metabolism and promoting healthy cholesterol and glucose levels already within the normal range. Healthy Blood Sugar Support can also help to reduce excessive hunger or increased appetite, fatigue, and blood glucose spikes after meals.

CoQ10 is an essential nutrient needed to promote cardiovascular function. Unfortunately, CoQ10 levels can decline with stress, age, and cholesterol-lowering statin use. Due to this decline, it is essential to help support and maintain CoQ10 levels.

The major issue with standard CoQ10 supplementation is that it is a large, fat-soluble molecule that is poorly absorbed in the body. However, CoQ10 Premium Gold gets around this issue by supplying a water-soluble form of CoQ10 for superior absorption by the body. This gives the body the CoQ10 it needs to support energy production and help maintain cardiovascular health.

If your voice is a little hoarse or you have a sore throat, it could be your body’s response to a cold or the flu. But if you’ve had these symptoms for a while, it might not be a virus.

Instead, it could be acid reflux.

Acid reflux is the result of a malfunctioning esophageal sphincter, which is essentially a valve between the esophagus and stomach. Its job is to allow food and drink to pass down into the stomach, keep it there, and digest in stomach acid.

When it doesn’t work properly, it allows that acid back up into the esophagus.

If you’ve been having repeated bouts of acid reflux, commonly known as heartburn, you can try these tips instead of relying on medication.
Eat a little less, more frequently, at a slower pace: A full stomach increases the risk that acid will creep back up into the esophagus. Instead of big meals, try grazing with small amounts of food during the day. When eating larger meals, eat slowly.

Watch what you eat: Some foods can trigger acid reflux. Mint, fatty foods, spicy foods, tomato, onion, garlic, coffee, tea, chocolate, and alcohol can all lead to reflux. If you have any of them regularly, try eliminating them and then re-introducing them one by one.

Avoid carbonated beverages: Carbonated beverages, like soda and sparkling water, can make you burp, which sends acid into the esophagus.

Stay up after eating: When you stand or even sit, gravity can help keep acid in the stomach. When you lie down, it can creep back up. Avoid lying down for three hours after eating.

Don’t move too fast: Avoid vigorous movement for a couple of hours after eating. A leisurely walk is fine, but a strenuous workout or something involving bending, like yoga, may encourage acid to move back up.

Lose weight: More body fat spreads out the muscle that supports the lower esophageal sphincter, which reduces the pressure that holds the sphincter closed.

If these adjustments don’t work, or if you are having an increasingly difficult or painful time swallowing, speak with your doctor about treatment options.

Ladies, it is increasingly important to focus on good sleep as you get older. New research shows it could greatly impact mood and mental health.

A recent study found that older women who don’t stick to a sleep-and-wake schedule may be more likely to struggle with feelings of depression and anxiety, even if they are getting the recommended 7-9 hours of sleep every night.

Further, they found that those who go to bed and wake up early – early birds – and those that go to bed and get up late – night owls – were 70 percent more likely to experience depressive symptoms, even with a normal amount of sleep.

It should be noted that the study was not designed to see whether sleep was the chicken, the egg, or both when it comes to mood. It Is possible, for example, that depression was causing irregular sleep/wake patterns or they had the schedule because they were depressed.

Aging women may be prone to sleep schedule irregularities because of retirement or aging parts of the brain that control the timing of sleep.
Researchers analyzed sleep patterns and assessed the psychological health of 1,200 postmenopausal women over the age of 65, on average, for the study.

They found that women with a sleep midpoint – the halfway point between falling asleep and waking up – outside 2 a.m. and 4 a.m. were 72 percent more likely to report significant depressive symptoms.

The authors noted that each hour of sleep irregularity increased the chances of experiencing significant anxiety symptoms by 62 percent.

To help improve sleep patterns, set an alarm clock for the same time every morning, seven days per week, even after retirement. Seek bright light – natural light, if possible – as soon as possible after the alarm sounds.

As we age, many of us become more health-conscious and may assume that the risk of experiencing sports-related cardiac arrest increases. While it’s true that this is an unfortunate danger for all athletes, with regular or irregular exercise regimens, it’s actually far less common than you might think among older adults.

From studies showing how to reduce your risk to understanding when risks increase for those over 50, let’s talk about why sports-related cardiac arrests are rarer in this population and what preventive measures should be taken if you still remain concerned.

The first thing to keep in mind is that exercise is one of the most heart-healthy habits, so the risk of cardiac arrest from sports does not outweigh the benefits.

To help understand the total risk, researchers analyzed sudden cardiac arrests that have occurred among people aged 65 and older in Portland, Oregon, and Ventura County, California. Data was collected from two studies, The Oregon Sudden Unexpected Death Study and the Ventura Prediction of Sudden Death in Multi-Ethnic Communities Study.

People who died from sudden cardiac arrest during sports or those who died within one hour of the activity were categorized as having a sports-related sudden cardiac arrest.

The findings showed that even though sports activity is steadily rising in older adults, sudden cardiac arrest triggered by physical activity is uncommon. It was also noted that people who have sudden cardiac arrest with exercise tend to have fewer comorbidities and cardiovascular risk factors than people who have sudden cardiac arrest not triggered by exercise.
The author of the study, Sumeet S. Chugh, MD, concluded the study by saying, “The annual incidence of sports-related sudden cardiac arrest among older adults is extremely rare.

This means older people who regularly participate in sports should continue. Those who develop new symptoms should consult their physician. Those who want to start should be encouraged to do so, but only after consulting their physician and obtaining an exercise prescription.”

Maintaining Heart Health

As we age, heart health is something that should be monitored. As this study goes to show, exercise is still a vital activity that should be performed daily to help promote cardiovascular health.

Heart Rescue was designed to help support and promote cardiovascular health using a variety of ingredients, including omega-3 fatty acids, CoQ10. The omega-3 fatty acids play an important role in cardiovascular function, while CoQ10 is involved in energy production at the cellular level. These two heart superstars are supported by five other ingredients that can help to promote and support cardiovascular function as you age. This formula’s health benefits can help strengthen the heart muscle, support circulation, and help reduce the risk of heart disease.

CoQ10 is a vital nutrient needed to promote healthy cardiovascular function. However, research has shown that CoQ10 levels can decline with stress, age, and cholesterol-lowering statin use. Due to this decline, it is essential to help support and maintain CoQ10 levels.

The major issue with standard CoQ10 supplementation is that it is a large, fat-soluble molecule that is poorly absorbed in the body. However, CoQ10 Premium Gold gets around this issue by supplying a water-soluble form of CoQ10 for superior absorption by the body. This gives the body the CoQ10 it needs to support energy production and help maintain cardiovascular health.

Has your New Year’s diet already crashed? If it has, that’s a good thing. Short-term fad diets are impossible to stick to and often lead to more long-term weight gain.

Instead of trying, and failing with popular fad diets, try improving the overall quality of nutrition in your diet. A gradual shift towards healthier eating is more likely to stick and allow you to enjoy the long-term benefits, like better heart health and a lower risk for disease.

Instead of focusing on taking things out of your diet, look at how to include more nutrients. The restrictive diet mentality does not work – if you tell yourself you can’t have something, then all you’ll do is want it.

Adding more fruits, vegetables, water, and fiber from whole grains are the areas to focus on.

These foods are found in long-lasting styles of eating, like the Mediterranean diet. It emphasizes whole grains, plant-based or healthy proteins from fish, seafood, and lean meats, liquid plant oils (like olive oil), and minimally processed food.
Focusing on inclusion also means you don’t necessarily have to give up the things you like or family or cultural staples.

Enjoy the rich foods you love on special occasions. Just don’t leave the party with leftovers for days. Have them on occasion, then let that be it.

And remember, don’t think that adopting healthier eating means giving up taste. Don’t eat things you don’t like; if you hate kiwis or a type of cracker, don’t eat them. There are plenty of options out there for you to find something you like.

Try to eat a variety of colorful fruits and vegetables, and don’t just focus on one thing.

Healthier eating habits are not just about what you’re eating but how food is prepared. If you eat a lot of fried foods, try including a few non-fried meals every week. Chicken and fish, for example, can be baked or sauteed instead of fried.

Remember that you’re focusing on forming habits to last you the rest of your life – build them in gradually so the shape of your diet changes in an enjoyable way.

The holidays have ended, leaving the season of celebration behind for months. But why stop celebrating? Keeping the party going may have some significant benefits.

Recently published research has found that intentionally recognizing positive life events and achievements while gathering for food and drink leaves people feeling more socially supported.

Feeling more socially supported, known medically as “perceived social support,” is the belief that you have a reliable social network that will be there for you during future negative events.

Research suggests that this belief is associated with an increased lifespan and decreased social anxiety and depression.

The new study found that when celebrations with three criteria – social gathering, eating and drinking, and intentionally marking a positive life event – increase perceived social support.
Taking time to congratulate someone for a life event – like a grandchild getting accepted to university, a child who’s bought their first home or had a promotion at work, an anniversary, a birthday etc. – may produce benefits for everybody involved.

Celebrations that increase perceived social support may be particularly important for places serving populations that are more at risk for loneliness and isolation, like long-term care facilities or community centers.

So, don’t be timid about suggesting a party to celebrate various occasions on a more regular basis. Getting together with people in a celebratory atmosphere to mark an event could have some important health benefits.

Of course, you don’t want to celebrate too frequently. Too much party food and drink could offset the benefits, as well as the fact you don’t want events to lose their lustre. But if you can maybe aim for a monthly celebration or so, you should be doing yourself, and those you care about, some good.