Health News Roundup | Psychedelic for PTSD: FDA Panel Decision: The FDA's Psychopharmacologic Drugs Advisory Committee voted 10 to 1 against approving midomafetamine (MDMA) for treating PTSD, citing concerns over functional unblinding, long-term safety, and potential abuse despite positive clinical trial results. The committee also found the proposed Risk Evaluation and Mitigation Strategy (REMS) insufficient to address these issues. | How to Keep Your Gallbladder Happy: Skipping meals can cause bile buildup, raising gallbladder cholesterol levels and potentially leading to gallstones and gallbladder cancer, so regular meals are essential. Eating whole grains, maintaining a healthy weight, and consuming plenty of fruits and vegetables can lower bad cholesterol, prevent gallstones, and support overall gallbladder health. |
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| Nutrition Corner | Tips for Cutting Down on Sugar: Monitoring sugar intake is crucial for heart health, especially for those with diabetes or prediabetes, as added sugars can cause weight gain and blood glucose spikes. To reduce sugar, cut back on table sugar, opt for unsweetened beverages, compare nutrition labels, and use natural sugars from fruits instead of added sugars. | Excess sodium intake may increase the risk of eczema flares: A healthy diet can reduce the risk of high blood pressure and lower existing elevated levels, with the DASH diet being commonly recommended. The DASH diet emphasizes fruits, vegetables, low-fat dairy, whole grains, poultry, fish, nuts, and limits sodium, saturated fat, cholesterol, red meats, sweets, and high-sodium processed foods. | Recipe for The Day | One-Pan Pork Tenderloin with Potatoes, Tomatoes and Spinach: This vibrant and aromatic skillet dinner is both quick and delicious. Featuring spiced pork tenderloin, zesty potatoes, and sweet cherry tomatoes all cooked together in one pan, this dish offers a harmonious blend of flavors with minimal cleanup. Paprika adds a subtle spice to the pork and potatoes, while lemon creates a tangy sauce that complements all the ingredients, including the tender baby spinach. | | Lifestyle & Fitness Focus | |
Smartphones, gaming systems, and screens are ubiquitous in our daily lives, from our homes to our workplaces. While these devices offer convenience and entertainment, excessive screen time can lead to disengagement from important aspects of life, such as relationships, exercise, and hobbies.
| When we spend time on devices, we often miss out on meaningful interactions and experiences. Reducing screen time can create opportunities to connect with family and friends, helping to alleviate stress, depression, and anxiety. It also allows us to be more present and engaged in the moment, potentially filling a sense of void in our lives. | There are numerous health benefits to cutting down on screen time: | Improve Physical Health: Excessive screen use can reduce exercise time, contributing to obesity and related conditions like type 2 diabetes and heart disease. By limiting screen time, you can increase physical activity, improve sleep quality, and reduce mindless snacking. Free Up Time for Play and Exploration: Instead of using devices, try engaging in activities such as biking, walking, visiting parks, or exploring museums. Creative activities like coloring, reading, and crafting can be just as exciting as digital entertainment. Enhance Social Connections: Meaningful social interactions are vital for emotional well-being. Reducing screen time can strengthen family bonds and improve face-to-face social skills, especially in children. Boost Your Mood: Engaging in outdoor or enjoyable activities can improve your mood and overall well-being. Reducing screen time helps combat feelings of isolation and enhances focus in children. Build Community: Being involved in your community and feeling connected to others can improve your overall health. Use time away from screens to volunteer, join sports teams, or participate in community events, fostering a sense of belonging and support.
| Technology is a powerful tool but can also hinder wellness and disconnect us from those around us. Taking a break from devices can enhance your quality of life by making you more active and helping you enjoy time with loved ones. Give it a try! | | From birth until around age 30, muscles naturally grow in size and strength. However, starting in your 30s, muscle mass and function begin to decline due to age-related sarcopenia. | Physically inactive individuals can lose 3% to 5% of their muscle mass per decade after turning 30. Even those who stay active will experience some degree of muscle loss. | There isn't a specific test or muscle mass threshold to diagnose sarcopenia. Any loss of muscle affects strength and mobility, making it a concern. | Sarcopenia tends to accelerate around age 75, though it can begin to progress more rapidly as early as 65 or as late as 80. It contributes to frailty and increases the risk of falls and fractures in the elderly. | Symptoms and Causes of Sarcopenia: Symptoms include weakness and decreased stamina, leading to reduced physical activity and further muscle loss. While inactivity is a primary cause, sarcopenia also occurs in active individuals, suggesting other contributing factors such as: | Reduction in nerve cells that signal muscle movement. Lower levels of hormones like growth hormone, testosterone, and insulin-like growth factor. Decreased efficiency in converting protein to energy. Insufficient daily intake of calories or protein to maintain muscle mass.
| Treatments for Sarcopenia: The main treatment for sarcopenia is exercise, particularly resistance or strength training. These exercises enhance muscle strength and endurance through the use of weights or resistance bands, benefiting the neuromuscular system and hormone levels, and improving protein energy conversion in as little as two weeks. | To maximize benefits and minimize injury risk, it's important to determine the appropriate number, intensity, and frequency of resistance exercises. An experienced physical therapist or trainer can help develop a suitable exercise plan. | While medication is not the primary treatment, some drugs are under investigation, including: | Urocortin II, which can prevent muscle atrophy due to immobility or certain medications, though its effectiveness in humans for muscle building is unconfirmed. Testosterone supplements. Growth hormone supplements. Medications for metabolic syndrome (e.g., insulin resistance, obesity, hypertension).
| If proven beneficial, these medications would complement resistance exercise rather than replace it. | | For many fitness enthusiasts, sculpted abs symbolize strength and leanness, but they are notoriously difficult to attain. Most people, aside from athletes, have their abdominal muscles covered by fat, both subcutaneous (just under the skin) and visceral (deep within the abdomen). | The more fat you carry, the longer it will take to reveal those abs. | Understanding a Six-Pack: The rectus abdominis muscle is key to the six-pack appearance. This long, flat muscle runs vertically from the pubic bone to the ribs, divided into segments by connective tissue, creating the "six-pack" look. However, if this muscle is hidden under layers of fat, it won't be visible. | According to Harvard Health, about 90% of body fat is subcutaneous, while the remaining 10% is visceral. Visceral fat can cause low-level inflammation, increasing the risk of diseases like heart disease, dementia, and certain cancers. | While exercises like crunches can tone your abs, reducing both subcutaneous and visceral fat is essential for making them visible. | Body Fat Percentage for Abs: To showcase abs, the American Council on Exercise (ACE) suggests lowering body fat to 14-20% for women and 6-13% for men, categorized as "athletic." However, genetics can influence your ability to achieve a six-pack. Thicker skin and connective tissue or asymmetrical tendons may obscure visible abs. | Reducing Body Fat: Achieving a lower body fat percentage is a gradual process. Research in the journal Obesity shows the average woman in the U.S. has about 40% body fat, and the average man about 28%. Women typically carry more fat due to estrogen. Most people need to lose half their body fat for their abs to show, with ACE recommending a safe 1% body fat loss per month. | For the average woman, reaching the necessary body fat level for six-pack abs could take 20 to 26 months, and for the average man, about 15 to 21 months. | Steps to Reveal Your Abs: Although you already have abs, uncovering them requires targeted effort. Here's how: | Reduce Calories: To lose a pound a week, cut about 500 calories from your daily diet. If you exercise, you might reduce fewer calories. For example, burning 250 calories through exercise allows you to cut only 250 calories from your diet. Increase Protein Intake: Protein helps maintain muscle mass during weight loss. Aim for 1 to 1.5 grams of protein per 2 pounds of body weight. Higher protein intake helps preserve lean muscle mass and improve body composition. High-Intensity Intermittent Exercise: Examples include sprinting for 20 seconds followed by 40 seconds of walking or cycling at an all-out pace for 8 seconds followed by 12 seconds of low-intensity cycling. Research shows this type of exercise can reduce body fat more effectively than steady aerobic exercise. Add Resistance Training: Combining cardio with weightlifting is particularly effective for fat loss. Studies show that adolescents who did both cardio and strength training lost more body fat and reduced their waist circumference more than those who did only aerobic exercise.
| Achieving six-pack abs requires dedication to a healthy diet and regular exercise, including both cardio and strength training. While the journey may be long and challenging, it is possible for those who stay committed to their fitness goals. | | Get In The Inbox of 100K+ American Health Readers | Advertise with American Health to get your brand in front of thousands of Americans who are always looking for their next interesting product. | | | Why American Health? American Health is your go-to source for all things related to health and wellness. Our newsletter is dedicated to keeping you informed about the latest developments in healthcare, fitness, nutrition, and overall well-being. Whether you're looking for tips on leading a healthier lifestyle, staying up-to-date with healthcare policy changes, or exploring the latest trends in wellness, we've got you covered. | Help Share American Health | Wouldn't the world be a better place if more people read fact-focused, health news? Take a minute to share this digest with your friends–they'll thank you for it! | | Send us your feedback at new@americanhealth.com. We're ready to listen. |
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