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New research has shed light on the effects of protein-rich diets on the gut microbiome and overall health. Despite the increasing protein intake in Western diets, especially among athletes and individuals with obesity, the fate of undigested protein and its impact on human health remains largely unknown. A new study, presented at ASM Microbe, explores how excess undigested protein in the colon can be fermented to produce beneficial metabolites, such as short-chain fatty acids (SCFAs), or lead to the production of harmful metabolites like ammonia and sulfides, which are linked to gastrointestinal disorders and other health issues.

The research team conducted a series of experiments on mice, discovering that a switch to a protein-rich diet resulted in significant weight loss, reduced body fat and induced immediate changes to the gut microbiome. The study also compared different protein diets to examine the effects of individual amino acids on the gut microbiome's composition and activity. Notably, the mice consuming aromatic amino-acid-rich proteins experienced the greatest weight and fat mass loss compared to those on standard protein and branched-chain amino-acid-rich protein diets.

These findings provide a crucial foundation for understanding how protein diets influence the gut microbiome and open doors for further investigations into the role of diet in promoting a healthy gut and overall health."

Samson Adejumo, Doctoral Candidate in Biology, University of Illinois Chicago

To delve deeper into the effects of amino acids in protein-rich diets on gut bacteria, the team conducted a 4-week experiment with 16 mice. Initially, the mice were given a standard chow diet for 2 weeks, followed by isonitrogenous protein-rich diets enriched with either branched-chain or aromatic amino acids for the subsequent 2 weeks. Daily fecal samples and weekly body composition measurements were collected to monitor changes in fat and fat-free mass. DNA was extracted from the feces, and sequencing was performed to analyze microbial composition and dynamics over the study period.

The comparison of microbial composition across the 4 protein groups revealed significantly different microbial taxa abundance and composition following protein enrichment. Using machine learning techniques, the researchers predicted protein diets based on gut microbial taxa with 97% accuracy, supporting the relationship between diet and microbiome changes.

Overall, the gut bacteria genera responded differently to dietary changes, from regular carbohydrate diets to protein diets, and more importantly, to different amino acid groups. The most substantial changes occurred in the group fed branched-chain amino acids. Although it is too early to conclusively state that protein diets caused all observed changes in body composition and gut bacteria, the consistent pattern of changes strongly indicates a connection between protein diets and gut microbiome alterations.

The research was led by Adejumo at Marcell lab, University of Illinois Chicago, with support from the UIC Hampton-Marcell lab startup fund, and was presented at ASM Microbe 2024 in Atlanta, Georgia on June 15, 2024.

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Study reveals the effects of protein-rich diets on the gut microbiome and overall health - News-Medical.Net

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A study by Tufts University shows slight improvements in diet quality from 1999 to 2020, but disparities remain, especially among socioeconomically disadvantaged groups. Key diet changes include increased intake of nuts and whole grains and decreased consumption of added sugars, but overall diet quality is still poor across many demographics.

American diets show slight improvements over two decades, according to a Tufts University study, yet significant dietary disparities persist. The economic and health impacts of poor diets continue to be substantial, particularly affecting underprivileged communities.

Poor diet continues to take a toll on American adults. Its a major risk factor for obesity, type 2 diabetes, cardiovascular disease, and certain cancers, and more than one million Americans die every year from diet-related diseases, according to the Food and Drug Administration. Poor diet and food insecurity is also costly, attributing to an estimated $1.1 trillion in healthcare expenditures and lost productivity. These burdens also contribute to major health disparities by income, education, zip code, race, and ethnicity.

In a study from the Food is Medicine Institute at the Friedman School of Nutrition Science and Policy at Tufts University published today (June 17) in the Annals of Internal Medicine, researchers found that diet quality among U.S. adults improved modestly between 1999 and 2020. However, they also found that the number of Americans with poor diet quality remains stubbornly high. Most notably, disparities persist and, in some cases, are worsening.

While weve seen some modest improvement in American diets in the last two decades, those improvements are not reaching everyone, and many Americans are eating worse, says Dariush Mozaffarian, cardiologist and director of the Food is Medicine Institute. Our new research shows that the nation cant achieve nutritional and health equity until we address the barriers many Americans face when it comes to accessing and eating nourishing food.

In the study, scientists investigated data from 10 cycles of the National Health and Nutrition Examination Survey between 1999 and 2020, a nationally representative survey that includes repeated 24-hour dietary recalls, where people report all foods and beverages consumed during the prior day. The study analyzed 51,703 adults who completed at least one valid 24-hour recall, with 72.6% having done two recalls.

Diet quality was measured using the American Heart Association diet score, a validated measure of a healthy diet that includes components like fruits, vegetables, beans and nuts, whole grains, sugary beverages, and processed meat. Researchers found that the proportion of adults with poor dietary quality decreased from 48.8% to 36.7% over these two decades, while those with intermediate diet quality increased from 50.6% to 61.1%. They also found that the proportion of adults with an ideal diet improved but remained starkly low, from 0.66% to 1.58%.

Specific changes contributed to these trends, including higher intakes of nuts/seeds, whole grains, poultry, cheese, and eggs. Researchers also found lower consumption of refined grains, drinks with added sugar, fruit juice and milk. Total intake of fruits and vegetables, fish/shellfish, processed meat, potassium, and sodium remained relatively stable.

When the analysis focused on key subgroups, the research team found that these improvements were not universal. Gains in dietary quality were highest among younger adults, women, Hispanic adults, and people with higher levels of education, income, food security, and access to private health insurance. They were lower among older adults, men, black adults, and people with lower education, less income, food insecurity, or non-private health insurance. For example, the proportion of adults with poor diet quality decreased from 51.8% to 47.3% among individuals with lower income, decreased from 50.0% to 43.0% among individuals with middle income, and decreased from 45.7% to 29.9% among individuals with higher income.

While some improvement, especially lower consumption of added sugar and fruit drinks, is encouraging to see, we still have a long way to go, especially for people from marginalized communities and backgrounds, adds first author Junxiu Liu, a postdoctoral scholar at the Friedman School at the time of the study, now assistant professor at the Icahn School of Medicine at Mount Sinai.

We face a national nutrition crisis, with continuing climbing rates of obesity and type 2 diabetes, Mozaffarian said. These diseases afflict all Americans, but especially those who are socioeconomically and geographically vulnerable. We must address nutrition security and other social determinants of health including housing, transportation, fair wages, and structural racism to address the human and economic costs of poor diets.

Reference: Trends in Diet Quality Among U.S. Adults From 1999 to 2020 by Race, Ethnicity, and Socioeconomic Disadvantage by Junxiu Liu, PhD and Dariush Mozaffarian, MD, DrPH, 18 June 2024, Annals of Internal Medicine. DOI: 10.7326/M24-0190

This research was supported by funding from the National Institutes of Healths National Heart, Lung and Blood Institute under award R01HL115189. Complete information on authors, methodology, funders, and conflicts of interest is available in the published paper.

Dariush Mozaffarian reports research funding from the National Institutes of Health, Gates Foundation, Kaiser Permanente Fund, National Association of Chain Drug Stores Foundation, and Rockefeller Foundation; personal fees from Acasti Pharma (ended); scientific advisory board, Beren Therapeutics, Brightseed, Calibrate, Elysium Health, Filtricine, HumanCo, Instacart Health, January Inc., Season Health, Validation Institute, WndrHLTH (ended: Perfect Day, Tiny Organics); an unrestricted gift from Google; stock ownership in Calibrate and HumanCo; and chapter royalties from UpToDate.

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Are You Eating Like the Rest of America? How U.S. Diets Have Changed Over 20 Years - SciTechDaily

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Poor diet among Americans has been a source of worry, particularly raising the risks of chronic health issues such as obesity, type 2 diabetes, cardiovascular disease, and certain cancers. A new study report indicates a modest improvement in diet quality over the past two decades.

However, there is still a long way to go as the number of Americans with poor diet quality remains stubbornly high, and dietary disparities persist or are worsening.

The study featured in the journal Annals of Internal Medicine examined dietary information from 51,703 adults who participated in the National Health and Nutrition Examination Survey from 1999 to 2020. The survey involved multiple 24-hour dietary recalls, where participants reported all foods and drinks consumed the previous day. The diet quality of the participants was assessed using the American Heart Association diet score.

Researchers observed a decrease in poor diet quality from 48.8% to 37.4%, an increase in intermediate quality from 50.6% to 61.1%, and an increase in ideal quality from 0.66% to 1.58%. These positive changes in the trend could be due to higher intake of nuts, seeds, whole grains, poultry, cheese, and eggs, and lower consumption of refined grains, drinks with added sugar, fruit juice, and milk.

However, when the subgroups were analyzed, the researchers found that these improvements were not universal. They observed persistent or worsening disparities in diet quality by various factors such as age, sex, race and ethnicity, education, income, food security, Supplemental Nutrition Assistance Program participation, and health insurance coverage.

Although younger adults, women, Hispanic individuals, and those with higher education, income, food security, and private health insurance exhibited the highest dietary quality, it was lower among older adults, men, Black individuals, and those with lower education, income, food insecurity, or non-private health insurance.

"While we've seen some modest improvement in American diets in the last two decades, those improvements are not reaching everyone, and many Americans are eating worse. Our new research shows that the nation can't achieve nutritional and health equity until we address the barriers many Americans face when it comes to accessing and eating nourishing food," Dariush Mozaffarian, senior author of the latest study, said in a news release.

"While some improvement, especially lower consumption of added sugar and fruit drinks, is encouraging to see, we still have a long way to go, especially for people from marginalized communities and backgrounds," Junxiu Liu, the first author, added.

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American Diet Quality Improved Modestly But Still Long Way To Go: Report - Medical Daily

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Americans appear to be getting better at what they are putting on their plates, as a new study has shown that just 37% of Americans have a poor diet, down from 49%.

The study was published in the Annals of Internal Medicine this week and found that from 1999 to 2020, the proportion of U.S. adults with poor diet quality decreased from 48.8% to 37.4%.

Dariush Mozaffarian was one of the studys authors and serves as the director of the Food is Medicine Institute at Tufts University. He shared with Tufts Now that the situation has improved, but the battle isnt over.

While weve seen some modest improvement in American diets in the last two decades, those improvements are not reaching everyone, and many Americans are eating worse, Mozaffarian said.

The study used the American Heart Associations 2020 continuous diet score, which is based on higher intake of fruits, vegetables, whole grains, fish and shellfish, and nuts, seeds, and legumes and lower intake of sugar-sweetened beverages, processed meat, saturated fat, and sodium to complete its research.

The study defined a poor diet as having less than 40% adherence to the AHA score, intermediate as 40% to 79.9% adherence, and ideal as at least 80% adherence.

Our new research shows that the nation cant achieve nutritional and health equity until we address the barriers many Americans face when it comes to accessing and eating nourishing food, Mozaffarian said.

The study included results from 51,703 adults who self-reported their diets.

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37% of Americans have a 'poor diet,' down from 49% - WCCO

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Liver Cleanse Diet Wards Off Diabetes And Heart Disease - First For Women

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Possession of heroin, methamphetamine, testosterone, but not a license plate, deputies say - WTOV Steubenville

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Mens testosterone levels have been declining over the last few decades, and no one knows exactly why. But South Florida doctors and researchers offer new ways to combat the problem.

When a mans level falls below normal, his sex drive, energy levels, body hair, and muscle size are affected. Low testosterone also can be a trigger for depression.

A simple blood test at home or in a lab can reveal whether testosterone levels are low.

South Florida doctors say they now have many options to raise testosterone levels: shots, gels, patches, and more recently, pills.

Pembroke Pines urologist Maury A. Jayson says he treats many patients for low testosterone. Its a huge health issue, he said. Jayson advises against patches (they tear up the skin) and topical gels (they run off as men sweat in hot South Florida).

I use mostly injections or self-injections, he said. There have been new formulas.

Another newer option is pellets. I insert testosterone pellets under the skin twice a year, he said. Jayson said with the pellets the dosage is customizable, and the effects are long-lasting. Its convenient for men who are busy, and the levels stay elevated consistently over four to six months,

Treatments for low testosterone typically have side effects: One side effect can be infertility. For older men, this may be less of a concern than for younger men who are still planning to have children.

At the University of Miami, researchers studied a nasal testosterone gel in a clinical trial.The results proved promising for younger men looking for a method to raise their testosterone levels without infertility.

The nasal gel is short-acting and doesnt cause the body to maintain high testosterone levels throughout the day. Because its short-acting, it preserves the production of hormones from the pituitary gland responsible for sperm production.

We did a trial to see whether nasal gel would maintain sperm production, and it did, said Dr. Thomas Masterson, assistant professor of clinical urology at UM. There was still some sperm production decline, but the overwhelming majority maintained sperm count while on that drug.

In the last few years, the U.S. Food and Drug Administration has approved oral medications to boost testosterone Jatenzo, Kyzatrex and Tlando. However, they have side effects that include an increase in blood pressure, and possible liver injury. Because they are so new, our experience with these drugs is still somewhat limited, Jayson said.

I dont prescribe those as much because of insurance issues, Masterson said.

Doctors say supplements such as vitamin D, zinc and magnesium may also help to boost testosterone.

When there is a sea of options, we want to tailor these medications to the patient, Masterson said. I pick and choose what may work better for each patient.

Urologists advise looking at your health as a whole, rather than rushing to take testosterone boosters. Low levels can be caused by other factors, including medication side effects, obstructive sleep apnea, thyroid problems or diabetes, Masterson said.

Extract from orange peels may be a key to heart health, a new study from the University of Florida Institute of Food and Agricultural Sciences has found.

Researchers at UF looked at how the orange peel can inhibit the production of harmful chemicals in the human body. Their findings showed that orange peel extracts rich in beneficial phytochemicals worked to inhibit the enzyme responsible for trimethylamine, a gut bacteria that increases blood pressure.

About 95% of Floridas oranges are used to make juice. Their peels are usually tossed as waste, the researchers learned. The Food and Drug Administration considers natural orange peel extracts safe for human consumption. So, UF research Yu Wang, a faculty member at the UF/IFAS Citrus Research and Education Center, wants to put the peels to better use.

These findings suggest that orange peels, often discarded as waste in the citrus industry, can be repurposed into valuable health-promoting ingredients, such as diet supplements or food ingredients, Wang said.

Adam Nadler, co-founder of Coral Springs-based CompliantRx noticed that seniors were waiting a long time for their medical equipment ordered by a doctor. The patients wanted their wheelchairs, hospital beds, CPAP machines or walkers right away but the hold-up seemed to be the supplier getting Medicare or Medicare Advantage Plan approval.

Nadler discovered about 20% of claims are denied, and that Medicare coverage criteria changes often.

So Nadler created an artificial intelligence platform that analyzes medical records to ensure claims meet coverage criteria and patients can get medical supplies faster.

Medicare could require as many as 25 different pieces of information to approve a wheelchair, or other equipment, he explained.

For the supplier, it can be burdensome to review medical records, and that can cause patients not to get the product, he said.

CompliantRxs AI-assisted technology uses a digitized checklist with green check marks that makes it easy to see when a required piece of information is missing. The company can customize the checklist for each supplier.

Because it identifies quickly whats missing, the supplier can go back to doctor and say you left out what type of insulin this patient is on,' Nadler said.

CompliantRx debuted its product at a trade show in March and already has customers across the U.S. Nadler also operates a Coral Springs company, Quest Health Solutions, that sells contiuous glucose-monitors and insulin pumps. In operating that company, he discovered the need for the techology sold by CompliantRx to speed up the delivery of medical supplies to patients.

ABA Centers of Florida, which provides applied behavior analysis (ABA) therapy services to children with autism spectrum disorder, is opening centers across the state. Earlier this month, ABA Centers opened a location in Jensen Beach. The original regional location for ABA Centers of Florida opened in Port St. Lucie in 2022, and a Boca Raton location opened in fall of 2023. We have three centers planned later this year in Orlando, Tampa and West Palm Beach, said Katie Murphy of ABA Centers, who said families tend to wait many months to get a diagnosis. We are able to get them a diagnois within 47 days.

Murphy said the professionals who diagnose and determine a treatment plan are board-certified behavior analysts. Those who implement the plan are registered behavior technicians who use a play-based approach that is rooted in positive reinforcement.

We treat adults as well, but our primary audience is children, she said. The demand is crazy. In addition to what we offer in the clinics, we also offer in-home, in-community and in-school therapy where allowed.

According to the U.S. Centers for Disease Control and Prevention, 1 in 36 children in the United States has autism.

Five percent of children are diagnosed with autism here in Florida. That is higher than the national average, and that is only representative of those that have been diagnosed, said Quatiba Davis, chief clinical officer for ABA Centers. Our organization aims to remove children off wait lists and get them that diagnosis and then treatment.

Headquarted in Fort Lauderdale, ABA Centers of Florida plans to add centers in Broward County in 2025.

HCA Florida University Hospital in Davie has opened a new electrophysiology (EP) lab to perform advanced procedures for patients with abnormal heartbeats and other heart-related conditions. HCA says this lab is the first in the country to adopt new electrophysiology technology, which uses precise and predictable motion through its laser-guided positioning.

The hospitals new EP lab also has a catheterization lab and an interventional radiology lab. The hospital said its first procedure in the new EP lab was done on May 23 by cardiac electrophysiologist Dr. Awais Humayun and the hospitals electrophysiology team.

Patients also can get procedures such as the implantation of pacemakers and defibrillators, as well as cardiac ablation treatments to reduce arrhythmia episodes.

The opening of our EP Lab marks a significant milestone in the expansion of our cardiology services, said Dr. Veronica McCloskey, chief medical officer at HCA Florida University Hospital. In this new lab, our cardiologists will be able to perform a variety of diagnostic tests and procedures to treat heart conditions caused by abnormal heart rhythms. This is an exciting time for HCA Florida University Hospital, as our patients can now receive advanced cardiac electrophysiology care close to home and will not have to travel far to get these services.

Holy Cross Health in Fort Lauderdale has just unveiled the newly renovated Harry T. Mangurian Jr. Foundation Surgical Suites.

A $5 million gift from the Harry T. Mangurian Jr. Foundation funded the renovation of seven operating rooms, a storage room and a portion of the area where instruments get sterilized.

The operating rooms on the third floor of the hospital have been outfitted with state-of-the-art equipment including new monitors and booms.

Renovations began in 2021; five rooms were renovated and two rooms were added. All operating rooms are open and being used for surgeries.

Holy Cross, is a member of Trinity Health and is a not-for-profit, Catholic teaching hospital. It opened in Fort Lauderdale in 1955.

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Your Health: A look at the newest trends in Florida healthcare - South Florida Sun Sentinel

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A picture of Joe Rogan with his UFC broadcasting team at UFC 300 caught the attention of the entire MMA world, but the reason is not what you might expect. The community pointed out that Rogans core was so tight that it was protruding in an unusual way. And it wasnt just his belly that appeared tight, but his organs, too. Well, months after the UFC 300, fans have gotten to witness another similar photo of Joe Rogan.

This time, it wasnt at a UFC event. Rather, it was on Action Bronsons food show, F*ck, Thats Delicious. KG BBQ posted the picture on Instagram, writing,Blessed with 2 legends visiting my food truck this week! [Bronson], thanks for choosing us for your amazing show, and [Rogan], cant believe it took you that long to visit!! What caught most fans eye was, once again, Joe Rogans bubble gut which they attribute to an overdose of HGH (Human Growth Hormone). But what is HGH?

The growth hormone is a naturally occurring element produced in the pituitary gland. The hormone alone is responsible for the growth of all the tissues in developing children and adolescents. However, the production of these hormones decreases with age. As such, Rogan, who is in his 50s, has been using it for quite some time, and it seems like its taking a toll on him now. That said, this is not the first time Rogans gut has come into the limelight.

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In 2019, when the color commentator bared it all for his Sober October Weigh-In, his protruding midsection became the talk of the ton. Explaining the reason behind it to Andrew Schultz on the Joe Rogan Experience, he disclosed that he uses a dosage of one international unit (IU) of HGH per day, which is within the accepted limit. However, because of what the pictures suggest, the reality might be a bit different.

Do you think Rogans bubble gut is only because of HGH use? React!

Time and time again, the 56-year-old has emphasized that he uses a very small dosage of the HGH, which the doctors have naturally verified. The UFC commentator also emphasized that he started using HGH back in 2011. On an episode of JRE, he said, I took a lot of different stuff. Now, I take human growth hormone and testosterone. I go for hormone replacement therapy. I dont need more [testosterone]. Its a very light dose. The testosterone is cream. Its healthy. It does wonders for your body.

Does it, in fact, do wonders for his body? Because 13 years later, from the looks of it, Joe Rogans bubble gut has caused widespread concern in the MMA community. So, when a follower posted KG BBQs Instagram post on Reddit, others took cognizance of his enlarged midsection and expressed their worries, while some also called him out for his body type.

A worried fan addressed that Joe Rogan has been using HGH for more than a decade now, and it seems like the after-effects of overdose are starting to show now. Thats what happens when you spend years abusing HGH like he did. Referring to the numerous times Rogan has addressed his HGH usage on the JRE, they added, Dude couldnt stop raving about it on his forum and the early days of the pod.

Another Redditor emphasized that it would be better for Rogan to stay as lean as possible. The commentator weighs around 190-200 pounds, and his height is 170 cm. His height-to-weight ratio doesnt match up, as his body weight is significantly higher than his height should support. Giving some fitness advice, the user wrote, I thought he only takes a few IUs, not Olympia doses. Regardless, at his age carrying around 200lbs on that frame has to be a strain. Whats wrong with just being 180lbs & lean? It would look better & he would be healthier.

The condition where ones belly looks like a bubble is known as Palumboism. It generally happens to bodybuilders who overuse HGH or other hormonal therapies. Joe Rogans condition might not be advanced as of now, but it can take a turn for the worse. Studies have shown that high usage of HGH could lead to abnormalities in the human body, like carpal tunnel syndrome, increased insulin resistance, Type 2 diabetes, and much more.

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You can admit hes in good shape for his age and also admit he has a distended belly due to HGH abuse. They arent mutually exclusive, especially when hes pushing 60, wrote a user. Rogan used to look athletic when he was actively involved in martial arts, but in the past few years, he has become overly muscular, which fans havent taken too well to. Joe has the weirdest f*ckin body shape Ive ever seen.

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Echoing that sentiment, another seemed to have some problems with how Rogan looked. Hes so damn weird looking now. However, it was not all criticism, as Joe Rogan also found some support and love from the people. Defending the UFC commentator and applauding him for being fit, a fan wrote, You think thats what it is? Idk Joe gots 20 years on me and dude is definitely in better shape than me. And Im a mailman and walk daily. I for sure would take whatever hes taking that has him in that kinda shape and health as he approaches his 60s.

Whats your take on the podcasters physique? Let us know in the comments!

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Years Abusing HGH Joe Rogan Publicly Shamed for Weirdest Body Type as Fanny Pack Picture With Action ... - EssentiallySports

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(CNN) Low back pain affects at least 619 million people worldwide, and that number is expected to increase to 843 million people by 2050, according to research estimates.

Unfortunately, nearly 70% of people who recover from an episode of low back pain have a recurrence within a year, experts say. In addition to acute physical discomfort and lost time at work, treatment often requires education, physical therapy and exercises such as Pilates that may require fees or specialized equipment.

Yet there is an easy, free way to prevent low back pain, at least for a while, according to a new randomized clinical trial.

People in the study who walked regularly after having at least one episode of low back pain were pain free nearly twice as long as those who did not.

The intervention group had fewer occurrences of activity-limiting pain compared to the control group, and a longer average period before they had a recurrence, with a median of 208 days compared to 112 days, said senior author Mark Hancock, a professor of physiotherapy at Macquarie University in Sydney.

Walking is a low-cost, widely accessible and simple exercise that almost anyone can engage in, regardless of geographic location, age or socio-economic status, Hancock said in a statement.

The study, published Wednesday in The Lancet journal, followed 701 Australian adults, mostly women in their 50s, who had recently recovered from an episode of low back pain that derailed their ability to perform daily activities. Each person was randomly assigned to a control group with no intervention or an individualized walking and educational program.

Those in the intervention group were asked to build up to 30 minutes of walking five times a week over a six-month period at speeds adjusted for age, physical capacity and individual preferences. Jogging was also allowed.

After three months, most of the people who took part were walking three to five days a week for an average of 130 minutes in total, Hancock told CNN via email.

Participants were asked to wear pedometers to track their daily steps and keep a walking diary. At three months into the program, they also wore an accelerometer that objectively measured daily step count and the amount of brisk walking or other physical activity.

The program also provided six physiotherapist-guided education sessions over six months, a more cost-effective model than typical treatment, Hancock said.

We included 3 standard sessions with a physiotherapist and 3 brief phone catch ups, he said in an email. In the few previous studies of prevention exercise programs for back pain the intervention included approximately 20 group classes.

We also discussed simple strategies to reduce the risk of a recurrence of low back pain and instructions on how to self-manage any minor recurrences. The education was embedded in the same sessions as the walking prescription.

In addition to providing participants with longer pain-free periods, the walking program reduced the amount of time taken off work and medical visits by half, said lead study authorNatasha Pocovi, a postdoctoral fellow at Macquarie.

The exercise-based interventions to prevent back pain that have been explored previously are typically group-based and need close clinical supervision and expensive equipment, so they are much less accessible to the majority of patients, Pocovi said in a statement.

Our study has shown that this effective and accessible means of exercise has the potential to be successfully implemented at a much larger scale than other forms of exercise.

Due to the structure of the study, it was not possible to determine how much of the benefit was due to walking or the educational program provided by physiotherapists, Hancock said.

We believe it is likely the two components complement each other, with education helping to overcome avoidance and fear of movement, while the health coaching and walking program resulted in behavior change, he said.

However, because the intervention appeared to be behavioral coaching, and not actual physical therapy, the act of walking may indeed have been the key reason for improvement, said A. Lynn Millar, a retired physical therapistand former professor at Winston-Salem State University in Winston-Salem, North Carolina. She was not involved in the study.

This is important, as many studies have shown that pain response is partially a behavioral response, Millar said in an email. The coaching was limited in duration, thus they can suggest that the primary intervention of walking was the major contributor to the long term response.

What is it about walking that is so helpful for lower back pain? For one, exercise is good for every part of the body.

First, the person is sitting less, and sitting is not the best posture for the back, Millar said. Second, walking will improve general circulation,and will improve blood circulation to themuscles of the back thatareactively supporting the individual during the motion. Movement of a joint also helps circulate thejoint fluids,thus thejoints of thespine may be benefiting from the motion.

Walking improves metabolism and the amount of calories burned, experts say. Lower weight can ease the load on the back and legs, ensuring better spinal health. Taking a brisk stroll also improves the strength of core muscles around the spine and in the legs, all of which can improve posture and provide better support to the spine.

Walking also increases muscle endurance, assuring muscles are less susceptible to fatigue and injury. Weight-bearing exercises such as walking increase bone density, protecting against injury while stimulating the release of endorphins, the bodys natural feel-good hormones that reduce pain and stress.

When starting a walking program, good shoes and arch supports are necessary,and potential problems may be offset by exercise programs such as resistance training and stretching, Millar said.

I also think it is important to have varied paces and distances throughout the week. Some problems are caused by progressing too rapidly, and not paying attention to initialaches, she said.

I also used to see people that were walking in shoes that did not have good support, or they had become so worn, the support was gone, she added.

If your back goes out during walking, activity modification such as cycling or swimming may be necessary, Millar said. Taking a day or two off from walking and doing some back exercises and stretching can also help.

The-CNN-Wire & 2024 Cable News Network, Inc., a Time Warner Company. All rights reserved.

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Prevent low back pain with this simple lifestyle change - WSVN 7News | Miami News, Weather, Sports | Fort Lauderdale

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With the enormous number of workout log apps in the Apple App Store and the Google Play store, it's hard to know which one is right for you, especially if you're just getting started on your fitness journey. These are our picks for the best workout log apps to help you plan, organize, and track your gym sessions so that you get the most out of your fitness time this year.

Simple, functional design.

Calendar with rules for highlighting.

FitNotes, which is free for Android, isa workout tracker focusing on simplicity and a clean design. Its workout log lets you view daily workouts quickly by swiping between them using the built-in calendar. Add an exercise to the workout log and start recording weight and reps or distance and time.

You can create a routine to provide quick access to your commonly used exercises and assign exercises to a particular day within the routine. FitNotes is an excellent app if you're just getting started with workout logging due to its user-friendly interface and ease of use.

Apple

Solid, customizable workout planning.

Adaptable to equipment, workout style, and time.

Easy to log sessions.

Fitbod aims to be a coach and trainer more than a mere log book. Fitbod's training algorithm evaluates your strength-training ability, studies your past workouts, and adapts to your available gym equipment. Then it builds your custom workout.

Fitbod will suggest a workout of the day, with suggested sets, rep counts, and weights based on A. S. Prilepin's famous powerlifting chart. Swapping exercises that target the same muscles is easy, and you can customize each workout freely. Fitbod comes with an extensive library of exercises that includes descriptions and videos with proper form.

Fitbod isn't technically free. New users get a free trial to use the app for a specified time and automatically roll over into a Fitbod Elite premium subscription once the free trial expires. Fitbod Elite offers the ability to generate and log unlimited workouts.

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Well-designed logging screen.

Includes plate racking calculator.

Bigger Leaner Stronger series routines.

Stacked, free for iOS only, helps you build muscle, get strong, and lose weight faster. Stacked lets you define exercises, combine them to form sequences, and schedule workouts to make routines. The app comes with all the basic exercises and a handful of routines from the Mike Matthews Bigger Leaner Stronger and Thinner Leaner Stronger series.

At the heart of Stacked are logging sets. You get a rest timer, the previous workout's data, personal records, a calculator for 1RM, proper keyboards for entering numbers, and a handy plate picker. Stacked also lets you pre-set playlists for workouts and control playback from the logging screen.

In addition to training, you can track body measurements, define goals, and get graphs to visualize them.

Runloop

When you open HeavySet, which is available only for iOS devices, you'll find an excellent, well-thought-out fitness tracker app. Data entry is easy, with well-placed buttons that are big enough not to miss, even with shaking legs or hands. Typically, you'll have to tap only once to log a set, and HeavySet's smart predictions do the heavy lifting.

HeavySet's smarts don't mean you give up control over setting up routines. You can specify rep ranges, pick your weights based on intensity, or define custom supersets.

S2: Strength Log, which is free for iOS, is a simple, helpful workout log that comes with a long list of exercises (to which you can add), and turning them into workout routines is easy. The app uses your first routine as a baseline for adding on difficulty as you progress in your training.

Log unlimited workouts, create unlimited workout routines and custom exercises, track total mass moved per exercise, history over time, and more with S2.

Logging workouts is easy.

Includes a warm-up calculator.

Fills in your previous weights and reps.

Keeps track of your personal bests.

No way to schedule workouts.

No exercise descriptions, images, or videos.

Strong, free for iOS, Android, and Apple Watch, is an excellent app for planning and logging workouts. It comes with all the tools you'll need to track activities effectively, including an extensive library of exercises and a practical way to enter data.

Adding sets and exercises is fast, as are removing and rearranging them. The app fills in previous data and offers a complete history, charts, and records. Choosing activities as you go is easy, and Strong lets you combine them into routines.

The free version of Strong can save unlimited workouts, but it's limited to three custom routines. Upgrade to a Strong PRO subscription for an unlimited number of routines and additional features.

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Huge list of exercises with descriptions and images.

Functional logging screen.

Share progress with friends on social media.

Jefit lets you manage and track workouts from one place. Choose from more than 1,400 exercises, add your own, and combine them to form a plan. Jefit offers personalized workout routines tailored to your needs. Easily record your training logs, start the rest time, track your workout, and analyze your data.

Jefit is more social and connected than most workout logs. Share routines with friends or download others' plans, participate in contests, brag about workout stats, and synchronize your data with other platforms and devices.

Jefit's basic plan is free, but you can unlock more features with an Elite Yearly or Elite Monthly plan.

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GymBook, free for iOS, offers unlimited workouts, exercises, log notes, detailed workout analysis, and more. You can unlock extra features for a fee.

It comes with over 50 exercises (over 300 with a membership upgrade) and a few sample workouts. Adding and adapting is simple, and heat maps show you which parts of the body will be the sorest afterward. It includes helpful graphs for exercises and body measurements.

Clean, simple exercise log.

Option to enter/review data from computer.

Simple Workout Log, free for Android, is simple in appearance, utility, and organization. It's easy to log sets with your history, exercise performance graph, and plate calculator at hand. You can also turn exercises into routines and see your performance displayed in graphical form.

Unique features include a summary page with stats from your previous workout, powerful graphing of strength and cardio exercises, the ability to log supersets, cloud backup, export to Excel, and more.

A web version of Simple Workout Log is available for reviewing data and setting up routines, and a Pro version is available if you want to eliminate ads.

Effective logging screen.

Includes a plate calculator.

Popular workouts as ready-made exercise programs.

Can't define target intensity based on 1RM.

Doesn't automatically back up your data.

You could lose everything if you switch devices.

Workit, free for iOS and Android, offers easy ways to enter data, create routines, log workouts, and visualize your progress. There are hundreds of exercises included with descriptions, animations, and YouTube video links. A useful plate-racking calculator lets you load with confidence.

Get started with popular programs (Stronglifts, Starting Strength, PPL, and more) or make your own. Progress is easily visualized by exercise and body part trained, and Workit helps you keep track of cardio sessions.

The Pro version removes ads, keeps body stats, and more.

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Go here to read the rest:
The 10 Best Workout Log Apps of 2024 - Lifewire

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