Introduction

According to a new study published in the Journal of the American Medical Association (JAMA), exercise decreases mortality rates. The study looked at 122,007 patients undergoing treadmill cardio training. Moreover, the results find that there is no limit to the benefits of cardiovascular exercise, and, remarkably, not exercising is worse than high blood pressure, diabetes, and smoking, says Dr. Wael Jaber in an interview.

Take Action

With the findings from this groundbreaking study, it is important to recognize that with no exercise comes an increased mortality rate. Therefore, talk to your physician about how much exercise you are cleared to perform. Once cleared by your physician, begin exercising, reaping the endless benefits of cardiovascular exercise.

 

 

Contact Pria Wellness Center

Pria Wellness Center will comprehensively assess your current physical condition and make recommendations based on your body’s unique needs. Dr. Fernandez is board certified in obesity medicine and weight management, so you can trust that you are being taken care of by a qualified specialist. And we take a holistic approach to weight loss, working with dietitians, psychologists, personal trainers, and physicians to ensure that all of your needs are met and you keep the weight off for good. What do you have to lose except extra weight? Schedule a consultation online by clicking here, or contact the office at (410) 565-6552.



Introduction

Anthocyanin antioxidants are in the flavonoid family and reduce the effects of aging and oxidative stress. According to new research, anthocyanin has incredible health benefits ranging from weight loss, to a decreased chance of cardiovascular disease.

The Next Step

To get the maximum benefit from anthocyanin, it is recommended to eat half a cup of berries per day. The health benefitsof anthocyanin also include improved immune function, improved cognitive function, protection against cancer, and enhanced exercise recovery.

Contact Pria Wellness Center

Pria Wellness Center will comprehensively assess your current physical condition and make recommendations based on your body’s unique needs. Dr. Fernandez is board certified in obesity medicine and weight management, so you can trust that you are being taken care of by a qualified specialist. And we take a holistic approach to weight loss, working with dietitians, psychologists, personal trainers, and physicians to ensure that all of your needs are met and you keep the weight off for good. What do you have to lose except extra weight? Schedule a consultation online by clicking here, or contact the office at (410) 565-6552.



Introduction

Strength is essential for day to day tasks, and can be gained through resistance training. Not to mention more muscle mass means a faster metabolism as stronger muscles need more calories. Build muscle and get stronger. It seems easy enough, but how much is enough? How many sets? reps? weight? A new study reveals it takes much less than you might think to build strength.

Build Strength in “13 minutes”

How to Develop a Sustainable Workout Routine

According to the same study, patients were broken into three groups. One group would workout for 5 sets, one for 3, and the last for only 1 set. After 8 weeks of resistance training 3 days a week, patients were found to have astonishingly no significant difference in strength across the three groups. The study concludes that one challenging set of a strength workout, three times a week, over 8 weeks is able to build strength equal to much harder workouts. The one set should take approximately only 13 minutes.

Conclusion

A 13 minute workout leaves little room for excuses. Not to mention a measly three times a week leaves plenty of wiggle room when scheduling. It is that easy. Go ahead and start taking steps towards a stronger life!

Pria Wellness Center

Pria Wellness Center will comprehensively assess your current physical condition and make recommendations based on your body’s unique needs. Dr. Fernandez is board certified in obesity medicine and weight management, so you can trust that you are being taken care of by a qualified specialist. And we take a holistic approach to weight loss, working with dietitians, psychologists, personal trainers, and physicians to ensure that all of your needs are met and you keep the weight off for good. What do you have to lose except extra weight? Schedule a consultation online by clicking here, or contact the office at (410) 565-6552.

 



Introduction

According to the American Sleep Apnea Association, approximately 22 million people suffer from a condition called Sleep Apnea. When suffering from Sleep Apnea, breathing stops and starts throughout sleep. According to a recent study, this disorder may increase the risk of gout, leading to arthritis.

Consequences of Sleep Apnea

Both arthritis and obesity are linked to diabetes, high blood pressure, obesity, increased risk of heart attack, stroke, and sudden death. The consequences are detrimental. Therefore, if suffering from Sleep Apnea, it is essential to have it treated as soon as possible.

Contact Pria Wellness Center

Medically Supervised Weight Loss Program
A medically supervised weight loss program is the best plan to help you achieve your goals and live a healthier lifestyle!

If suffering from consequences of Sleep Apnea, see how Pria can help. We will comprehensively assess your current physical condition and make recommendations based on your body’s unique needs. Dr. Fernandez is board certified in obesity medicine and weight management, so you can trust that you are being taken care of by a qualified specialist. And we take a holistic approach to weight loss, working with dietitians, psychologists, personal trainers, and physicians to ensure that all of your needs are met and you keep the weight off for good. What do you have to lose except extra weight? Schedule a consultation online by clicking here, or contact the office at (410) 565-6552.

 



Introduction

It is common to lose strength with age, but does not have to be a necessary part of life. As we age, our bones and muscles become weaker as a result of several factors including inactivity, hormonal change, and working out ineffectively.

What to do

A study published on JAMA found that nine nursing home patients aged 90+ were able to improve their strength by an averaged 174 percent after an eight week workout program. The key is consistent strength training throughout the week in order to build skeletal muscle. In order to prevent injury, find a professional trainer, or physical therapist to help you on your journey. It is just as important to be safe as it is strong.

Nutrition

Additionally, it is just as important to watch what you eat when you start working out. No progress is made if you workout without having the proper nutrients in your body to help repair and strengthen your muscles. According to a study on aging muscle loss, this means eating 0.54 grams of protein per pound of your ideal weight. Meaning, if you are underweight, provide the weight you would like to get to, and vice versa. Nutrition is just as important as strength training.

Conclusion

After all is said is done, do what you can to improve yourself, so you can live your fullest best life! If you are unsatisfied with your decline in strength, the answer is right before your eyes. Begin safely strength training today, and feel amazing tomorrow.



Through all of the advances the study of medicine has gone through over the course of human history, the idea notion of breakfast being the most important meal of the day seems to only grow stronger.

The latest example of this prevailing belief comes from the University of Bath’s Department for Health. In their new study, the researchers discovered that eating breakfast not only increased the rate which the body burned carbohydrates during exercise, it also increased the rate the body digested and metabolized food eaten post-workout.

The scientists were studying the effect of eating breakfast versus fasting overnight before an hour’s cycling. The control group rested for three hours after eating breakfast. The second group ate porridge made with milk two hours before exercise.

Following the period of exercise or rest, researchers tested the blood glucose, and muscle glycogen, levels of the 12 participants and discovered found the exercising group burned carbs, and digested/metabolized food, at a faster rate.

“This study suggests that, at least after a single bout of exercise, eating breakfast before exercise may ‘prime’ our body, ready for rapid storage of nutrition when we eat meals after exercise,” said Rob Edinburgh, a PhD student in the Department for Health who co-led the study.

Have more questions? Schedule an appointment with your primary physician. You can also simply give us a call to schedule a consultation at 410-565-6552!



Losing weight is already tough on its own, but some people are making the task harder on themselves with how much sleep they get on a nightly basis.

A new study from Uppsala University found that even just one night of sleep loss can have a significant impact on the tissue that affects the body’s regulation of gene expression and metabolism in humans.

The researchers studied 15 individuals who began the experiment at a healthy weight. They participated in two in-lab sessions where their daily activity and meal patterns were kept uniform. Those researched then alternated between shifts where they slept more than eight hours during one session, and were kept awake the entire night during the other. The following morning, small tissue samples were taken from the participants’ subcutaneous fat and skeletal muscle. These two tissues often exhibit disrupted metabolism in conditions such as obesity and diabetes. At the same time in the morning, blood samples were also taken and were found to comprise of sugar molecules, as well as different fatty and amino acids.

“Our research group were the first to demonstrate that acute sleep loss in and of itself results in epigenetic changes in the so-called clock genes that within each tissue regulate its circadian rhythm. Our new findings indicate that sleep loss causes tissue-specific changes to the degree of DNA methylation in genes spread throughout the human genome. Our parallel analysis of both muscle and adipose tissue further enabled us to reveal that DNA methylation is not regulated similarly in these tissues in response to acute sleep loss,” Jonathan Cedernaes, who led the study, told Science Daily.

Epidemiological studies have shown that those who suffer from chronic sleep loss, or who carry out late-night work shifts, are more likely to be at risk for obesity and type 2 diabetes. Other studies have found that disrupted sleep and adverse weight gain were directly associated. In those cases, fat accumulation increased at the same time that muscle mass reduced — a mix associated with numerous adverse health consequences. It wasn’t until this study that experts could definitively say whether sleep loss per se can cause molecular changes at the tissue level that can confer an increased risk of adverse weight gain.

Now, we know that not only is a good night’s slumber important for memory retention and focus throughout the day, but it’s also important for maintaining a healthy weight.

“It will be interesting to investigate to what extent one or more nights of recovery sleep can normalize the metabolic changes that we observe at the tissue level as a result of sleep loss. Diet and exercise are factors that can also alter DNA methylation, and these factors can thus possibly be used to counteract adverse metabolic effects of sleep loss,” Cedernaes added.

If you feel like your sleep cycle is getting in the way of your weight loss goals, contact your primary care physician. You can also simply give us a call to schedule a consultation at 410-565-6552!



The benefits of a high-protein diet continue to grow as more and more research is done on the subject.

The latest study on the subject — courtesy of the American Journal of Physiology – Endocrinology and Metabolism — found that protein-heavy diets may reduce the liver’s fat content and lower the risk of diabetes in people with nonalcoholic fatty liver disease (NAFLD).

The American Physiological Society gathered 25 volunteers, including 15 who had been previously diagnosed with NAFLD, to participate in a low-calorie diet to lose eight percent body weight. After the participants reached their weight loss goals, they were told to maintain weight through a moderate- or high-protein diet averaging from 0.8 to 1 grams of protein per kilogram (2.2 pounds) of body weight.

Researchers found that after two years of weight loss, the dietary protein increase led to a reduced liver fat content. They also found that over half of the participants previously diagnosed with NAFLD no longer had a fatty liver.

“These findings stress the clinical implications and potential benefits of increased protein intake after weight loss for people with NAFLD at risk to develop diabetes,” the researchers wrote.

NAFLD — more colloquially called “fatty liver” — is a result of the liver’s total weight being made up of more than five percent fatty tissue. This extra fat in the liver may lead to scarring, which may increase the risk of liver cancer or failure. This also comes with an increased risk of type 2 diabetes. Coincidentally, those with type 2 diabetes are more likely to develop NAFLD — an estimated 70 percent of people with type 2 diabetes also have a fatty liver. Obesity is also a major risk factor for NAFLD.

Interested if you are at risk for NAFLD, or even type 2 diabetes? Contact your primary care physician to find ways to better your liver health. You can also simply give us a call to schedule a consultation at 410-565-6552!



When people typically think about what parts of the body affect emotions, they’re more likely to think of the brain or the heart first. But, believe it or not, the most mentally influential organs within ourselves are the large and small intestines.

The trillions of bacteria, known as the microbiota, have some important jobs within our intestines. They help us digest our food, protect us from disease, neutralize toxic by-products that stem from the digestive process, and make it more difficult for unhealthy bacteria to thrive within our stomachs. Considering they make up around 4.5 pounds of our body, they are quite a strong force.

The microbiota also affects things outside of the stomach. One connection is on the obvious side. Feelings of anxiety tend to disrupt our stomachs by making us feel queasy, and depression causes constipation. But a research group in Ireland found that this also goes the other way around. Probiotic-fed mice were more suited to handle anxiety-inducing scenarios and less likely to feel depression than the control group, that received a bland broth.

Another connection centers around our personalities. A study at McMaster University found that when the gut bacteria of two groups of mice were switched with one another, the mice began to switch personalities as well. Originally, the two groups of mice were separated into an “extrovert” group and an “introvert” group. By the time the experiment concluded, the mice had the exact opposite personality that they had started with.

A third connection comes from a theory on cravings. Certain sections of the microbiota actually crave certain foods more than others. When food that is popular among the bacteria gets consumed, they produce particles that get sent to the brain and turned into dopamine and serotonin. The source of anger and frustration that comes shortly after starting a diet may actually come from bacteria in your stomach. This is an untested theory, but a well-formed on nonetheless.

Interested in how this can be changed? Contact your primary care physician to find healthier ways to create lasting change in your diet that your microbiota will enjoy. You can also simply give us a call to schedule a consultation at 410-565-6552!



The carbohydrate composition of diets increased the risk of osteoarthritis (OA) in laboratory mice, a new study from the Oklahoma Medical Research Foundation found.

Tim Griffin, Ph.D., and his lab placed groups of mice on different high-fat diets to test the effect of obesity on OA. Researchers noticed that fiber and sugar in the diets were enough to alter the mice’s chances of developing OA. The high-sucrose diet caused joint inflammation, and the high-fiber diet changed cartilage genes as well as cellular stress-response pathways.

Though the experiment was performed on mice, Griffin pointed out that the study could be translated to humans.

“It’s important to understand how our diet affects the health of our joints,” Griffin said to Science Daily . “We were surprised to see so many OA-related differences between the two high-carb diets even though body weight and body fat were the same.”

OA occurs when the cartilage that cushions bones in the joints breaks down and wears away, causing the bones to rub against one another. It affects nearly 27 million people in the U.S., and is the most frequently diagnosed arthritis. It’s also the most widespread form of disability in the country.

Though there are several factors that could contribute to an increased risk of OA (i.e. previous joint injuries, genetics and age), carrying extra weight is the most common.

Even if the root cause of this disease isn’t certain, shedding weight — particularly in the form of cutting carbs — is the best way to avoid this affliction at all. Contact your primary care physician to see if your weight puts you at risk for OA. You can also simply give us a call to schedule a consultation at 410-565-6552!


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