Walking is key to reducing the risk of death, according to a new study
By Annabel Rackham
BBC News
It has long been touted that 10,000 steps a day is the magic number you need to stay fit and healthy – but a new study shows fewer than 5,000 may be enough to see a benefit.
The analysis of more than 226,000 people around the world showed 4,000 was enough to start reducing the risk of dying prematurely of any cause.
Just over 2,300 is enough to benefit the heart and blood vessels.
The more you do, the more health benefits are seen, researchers said.
Every extra 1,000 steps beyond the 4,000 reduced the risk of dying early by 15% up to 20,000 steps.
The team from the Medical University of Lodz in Poland and Johns Hopkins University School of Medicine in the US found the walking benefits applied to all genders and ages, regardless of where they lived.
However, the biggest benefits were seen among the under-60s.
Prof Maciej Banach, from the Lodz university, said that while the number of advanced drugs for treatment was growing, they were not the only answer.
“I believe we should always emphasise that lifestyle changes, including diet and exercise, which was a main hero of our analysis, might be at least as, or even more, effective in reducing cardiovascular risk and prolonging lives,” he said.
Image caption, Walking to the shops instead of driving, or getting off the bus a couple of stops early could be enough to make a difference
According to World Health Organization data, insufficient physical activity is responsible for 3.2 million deaths each year – the fourth most frequent cause worldwide.
Honey Fine, a personal trainer and instructor for global fitness company Barry’s, emphasises the problems that come from sitting down too much.
“It can slow your metabolism and affect muscle growth and strength, which can cause aches and pains,” she tells the BBC.
“Sitting down for too long can also cause all sorts of back problems, we find this a lot with people with office jobs, that their backs are constantly put in a stressed compressed position which causes a lot more problems later on in life.”
She explains the importance of non-exercise activity thermogenesis – also known as Neat, “which in simple terms is everything we do that uses energy and burns calories”.
“Tasks like standing, carrying shopping, washing the floors, hoovering, pacing whilst walking on the phone – it’s all the little things that make us more active that help us to burn calories more efficiently,” she said.
What to know before grabbing an ice-cold beer to beat the heat:
It’s a warm summer day and you’re hanging out with friends and family for the first time in over a year, celebrating being vaccinated and just being together. And to help beat the heat, you reach in the cooler for an ice-cold beer.
While that might be refreshing at the moment, though, there’s good reason to grab some water, too. The heat of summer can be brutal, sometimes, and its effects are amplified when you’ve had a little too much alcohol.
To better understand the risks you face when drinking alcohol during this hot vaccine summer, we spoke with registered dietitian Julia Zumpano, RD.
The biggest danger: dehydration
Whenever you’re outside in the heat for prolonged periods – like at the beach or picnic – you’re at risk of dehydration. Consuming alcohol only heightens that risk.
Alcohol reduces the release of the hormone vasopressin, which keeps your body fluids balanced. At the same time, alcohol is also a diuretic which means more urinating and that can lead to dehydration even without the heat. Add in all that sweat from the hot sun and it’s a recipe for dehydration disaster.
One thing Zumprano points out, too, is that caffeine – whether via coffee, soda or as a mixer for liquor – heightens that dehydration risk even further.
Dehydration can also compound certain aspects of intoxication, she notes. “Altered thinking, altered abilities to drive and make reasonable decisions or even just to have conversations are all things that intoxication can cause.”
Liquor versus beer: Is one worse than the other in the heat?
Given that alcohol content is usually higher in spirits than in your average beer, it makes sense that drinking beer instead of mixed drinks might help you avoid dehydration. But the reality is a little more complex, according to Zumpano.
“If you’re consuming liquor at a volume equivalent to the volume of beer, like 12 ounces of margaritas compared to 12 ounces of an average beer, you will get drunk a lot quicker,” she says. “But if you’re drinking what’s considered an alcoholic drink equivalent, there’s not much of a difference because your alcohol intake is the same.”
According to the National Institute of Health, one alcoholic drink equivalent, also referred to as a “standard drink,” contains around 14 grams of pure alcohol. By those measurements, an average 12-ounce can of beer contains the same amount of alcohol as a 5-ounce glass of wine or a typical shot of distilled spirits like rum, vodka, gin or whiskey.
One thing to keep an eye on, though, is the alcoholic content of your beer. While major brands generally run between 4% and 5% alcohol per 12-ounce can or bottle, certain styles of craft beer are as much as 9% alcohol per the same volume. In other words, one can of your favorite local IPA delivers almost twice the amount of alcohol to your system.
Beware a false sense of hydration
Another mistake you should avoid, Zumpano says, is thinking that drinking all that liquid rehydrates you. “If you’re drinking a lot of beer or alcoholic seltzer, it can feel like you’re drinking a lot of liquid and staying hydrated, but the alcohol offsets that because it’s the dehydrating factor,” she points out.
Not that drinking mixed drinks is any better, according to Zumpano. “If you’re drinking a sugary, sweet mixed drink, you run into the same thing. It feels like you’re staying hydrated because they go down so much smoother than drinking spirits on the rocks. But it’s the same effect as with beer: The alcohol is still dehydrating you unless you’re also drinking enough water.”
Sugar, the hidden villain
All of these drinks have other adverse health effects, too. They can pack a bunch of calories into a single serving – as many as 400 to 500 calories in some mixed drinks and craft beers – and they can come loaded with carbs.
There’s more, though. “If you’re drinking high sugar, high caloric intake beverages and you’re drinking a lot of them, they can be very filling,” Zumpano says. If you’re feeling full, you might not eat any food which can otherwise help absorb some of the alcohol.
How to counter dehydration: water, water, water
So what can you do to avoid dehydration troubles when you’re sipping your favorite boozy beverage by the pool? “To counteract the dehydration risk of alcohol,” Zumpano says, “drink 8 to 12 ounces of water for every alcoholic drink. It slows your intake, keeps you hydrated and can mitigate negative hangover effects.”
She suggests keeping a reusable water bottle with you that you can refill as the day goes on, taking time to drink the necessary water between beers or margaritas. Another option is to buy a pack of 8-ounce bottles of water and alternate with your booze. And you can always infuse your water with fruit to keep it flavorful.
“It’s also important to know what your trigger for over-consumption is,” she adds. “If you’re triggered by over-consuming beer or alcoholic seltzer, you want to be mindful of that. Try to switch a drink you have better control of and keep the water bottle handy.”
The potential dangers of kids using social media and — if you’re allowing them to use it — how to talk to them about how to stay safe, not overdo it and not take a lot of what they see on there too seriously:
Spending time on social media has become almost a way of life for most adults — scrolling through videos of cuddly cats and wacky dances for hours a day.
But is it healthy for your children to have the same habits? And how do you know if they’re being safe on social media?
Child psychologist Kate Eshleman, PsyD, discusses the potential dangers of kids using social media and — if you’re allowing them to use it — how to talk to them about how to stay safe, not overdo it and not take a lot of what they see on there too seriously.
How social media affects children
Most social media apps require users to be at least 13 years old. But in a recent poll, parents shared that 50% of children 10 to 12 years old and 33% of children 7 to 9 years old use social media apps.
If your child is currently on social media or if they’ve been asking to join, it’s important to talk to them about what social media is, what rules you have for it and how it doesn’t always show an accurate picture of someone’s life.
“Social media makes it easy to compare oneself to another,” says Dr. Eshleman. “Most people put on social media what they want you to see. And by using social media, all of us have the ability to access endless information anytime we want to and that can be very hard for kids.”
Impact on children
While experts are just beginning to understand social media’s impact on children, one study shows that children younger than 11 years old who use Instagram and Snapchat are more likely to have problematic digital behaviors like having online-only friends and visiting sites parents would disapprove of, as well as a greater chance of taking part in online harassment.
That same study says limiting how much time a child spends on social media may reduce some of the negative effects of using social media at such an early age.
Another study talks about how children who use TikTok are developing tics and having tic-like attacks. They’re experiencing a movement disorder brought on by stress and anxiety — presumably made worse by the pandemic and teens’ increased social media consumption.
In addition to problematic digital behaviors, there may be changes in children’s daily behavior at home like:
“If kids are being asked to get off social media and do their homework, then parents might see increased periods of irritability or frustration directed towards parents,” says Dr. Eshleman. “They’re being asked to do something they don’t want to do and stop doing something they enjoy.”
Dangers of social media
As a parent, it can be hard knowing what your child is doing online. There are dangers to be aware of, though, including:
“Kids don’t have the cognitive and executive functioning to think through harmful situations and why those might be a bad idea,” says Dr. Eshleman. “So sometimes they’re placing themselves in physical risk.”
What’s the solution?
Social media can have a positive effect on your child like helping them learn how to communicate with others, navigate relationships and how to manage somebody who isn’t being kind to them. So, no social media at all might not be the best (or realistic) solution for your kids.
But if you decide to let your children use social media, make sure to talk to them about expectations — both yours and theirs. Here are a few tips on how to navigate the social media world together:
Determine if your child is ready. Even if your child is old enough to join a social media platform, they might not be ready for it. As the parent, you have a good sense of their maturity level and how they interact with others like coaches and friends. If you’re unsure, Dr. Eshleman suggests doing a test period on social media. “Parents should identify their expectations and communicate those to their children,” she says. “Also, identify consequences of not following them.”
Talk to your kids. From the beginning, it’s important to have an open and honest conversation with your children on what social media is and what it can be used for. Ask why they’re interested in having an account on a particular platform and what they want to use it for. But as they start venturing into the world of social media, keep talking. “If you hear about a popular TikTok trend or that a newsworthy story is trending, talk to your children about what they think and what they’ve seen,” says Dr. Eshleman.
Limit screen time. The American Academy of Pediatrics recommends limiting screen time to two hours a day for children. Eshleman says that’s a good guideline but wants parents to also focus on the big picture — making sure your kid is still getting enough physical activity and face-to-face interactions. “It’s not always just the screen time that’s the problem,” she says. “It’s what the screen time is in place of.” You can always use a screen time app that automatically sets limits, too, to prevent arguing!
Monitor their usage. Dr. Eshleman suggests checking on what your child is consuming, whether that’s scrolling through their tablet or phone or using a social media monitoring tool. “See what apps are there and familiarize yourself with those,” she says. “Ask yourself if this tool is going to fit your goal.”
Model good behavior. Easier said than done, right? But Dr. Eshleman says practicing safe and healthy social media behaviors in front of your child can go a long way. “It’s much harder for kids to understand the potential dangers or risks of social media when parents engage in the same behaviors themselves,” she says.
The biggest takeaway? Go easy on yourself as a parent when it comes to social media and your kids. Don’t be afraid to talk to other parents about what they do or ask for help if you are struggling with how to navigate social media and keep your kids safe.
“For many parents, this is uncharted territory,” Dr. Eshleman says. “It takes time and energy, and it can be difficult for parents who are working, raising children and managing household tasks. It’s OK to ask for help.”
Moderate-to-vigorous exercise appears to boost cardiorespiratory fitness, which quantifies how well the heart & lungs supply oxygen to the muscles. Higher CRF during midlife is linked to a lower risk of heart disease later: https://bit.ly/3rEwvXe#HarvardHealth
Overcome social apprehensions: When you turn down opportunities to make new friends or visit people, ask yourself why you are avoiding them. Remember that other people want to be liked, too, and will generally welcome the outreach. — #HarvardHealthTipoftheDay#HarvardHealth
Overcome social apprehensions: When you turn down opportunities to make new friends or visit people, ask yourself why you are avoiding them. Remember that other people want to be liked, too, and will generally welcome the outreach. — #HarvardHealthTipoftheDay#HarvardHealth
You go to the store to pick up some apples. Seems simple enough — until you’re faced with a dozen different varieties in the produce aisle. You want the healthiest apple, so which one will keep the doctor away? Dietitian Mira Ilic, RD, LD, reveals the juicy details about this popular fruit. Big difference in taste, not nutrition Apples have slightly different nutrients depending on their type and color. For instance, Red Delicious apples have polyphenols that are exclusively found in dark red fruits. Polyphenols are plant compounds that may help prevent cancer, heart disease and other conditions. But if the thought of biting into a Red Delicious isn’t appealing, don’t worry. Any apple you buy will deliver a punch of health-boosting nutrients. “The nutritional differences among apple varieties are small,” says Ilic. “But the taste differences are big. Don’t choose an apple based on a small nutrient difference if you don’t like the taste.” Choose fresh and local apples Whatever apple variety you pick, make sure it’s fresh. Old apples aren’t as nutritious, don’t taste as good and could be rotten. “Choose a firm apple with no bruises,” says Ilic. “Look for bright color, keeping in mind that some apple varieties are naturally more colorful. Fresh apples usually have a nice aroma, too.” Whenever possible, go with local apples. The less your apple had to travel, the more nutritious it is when it gets to you. July through October is prime apple season in the U.S. During these months, local apples are easy to find. When you choose apples in the off-season, check the sticker for its country of origin. If your apple traveled a long distance, it probably lost some of its nutrition in transport. Try to choose apples that come from a nearby country. “We don’t have the option to eat local apples year-round,” Ilic says. “In the off-season, we have to get apples from other parts of the world. No matter where they come from, wash them thoroughly.” You don’t need any chemicals or tools to wash your apples. Wash your hands first. Then wash your apple with running water. Gently scrub the skin with a cloth or brush. Are organic apples healthier? Some organic fruits may be slightly more nutritious than conventionally grown ones. But you don’t need to buy organic apples. They tend to cost more, which can be a downside if you’re sticking to a grocery budget. “Growers use different growing practices for organic apples and while pesticides are used on conventionally grown apples, some organic growers may actually use pesticides approved for organic farming,” explains Ilic. “The government has guidelines about what pesticides growers can use. Both types are safe and nutritious. Just wash them well if you’re still concerned about pesticide residue or you can peel your apples, but you’ll lose some nutrients and fiber found in the skin.” Have fun with apple sampling With so many apple varieties, you’re bound to find one you like. Hold an apple sampling by picking a few different types. Cut them into bite-sized pieces, put them on a plate and label them. Have your family members try the different apples and choose their favorite. An apple sampling can be a fun way to get kids to eat more apples, too. Kids often like having some control over the types of foods they eat. All apples are amazing Whether your favorite is a sour Granny Smith or a sweet Honeycrisp, you can’t go wrong with apples. “All apples are a good source of fiber, including pectin, which may help lower cholesterol,” Ilic says. “They also contain phytochemicals like polyphenols, which are antioxidants linked to multiple health benefits. Some studies have suggested that apples may also help reduce the risk of some cancers.” Bottom line: An apple a day is a healthy habit, so don’t stress about picking the right one. “Eat the apples you like because they’re all healthy,” Ilic says. FACEBOOK TWITTER LINKEDIN PINTEREST Email applesfiber
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