Showing posts with label Health. Show all posts
Showing posts with label Health. Show all posts

Wednesday, September 19, 2018

How to Lose Weight without Hunger

There are many ways to lose weight (fat), but some entail much more difficulty than others (bariatric surgery), while others may be dangerous to health (diet pills). The greatest hurdle to losing weight, however, is hunger. If your hunger can be kept under control, then you can lose weight. Let’s see how to lose weight without hunger.

Low-carbohydrate vs low-fat, low-calorie diets

A viewer of my anti-aging courseasked me about a study doing a side-by-side comparison of a low-carbohydrate vs a low-fat, calorie-restricted diet. (ref.)
He pointed out that both diets resulted in about the same weight loss, which was 11 kg (~24 lbs.) at 1 year, and 7 kg (~15 lbs.) at 2 years.
Both diets were equally effective for weight loss in this study, so why should you do one over the other?
The answer to that question can be found in looking at the study’s details.
The low-carb group was restricted to 20 grams of carbohydrates daily, consisting only of low-glycemic vegetables. Their intake of fat and protein was unrestricted – they could eat as much of those as they wanted.
“After 3 months, participants in the low-carbohydrate diet group increased their carbohydrate intake (5 g/d per wk) until a stable and desired weight was achieved.”
That’s weird right there; does “a stable and desired weight” mean they had lost too much weight? That seems doubtful, as the participants started at an average BMI of 36, which is very obese. Also the whole point of a low-carb diet is to restrict carbs; by the end of the study, the low-carb diet may not have been very low-carb, although the study doesn’t report this.
The low-fat group ate a diet of less than 30% fat, and their calorie intake was restricted to between 1200 and 1500 calories a day for women, and 1500 to 1800 calories a day for men.
I don’t know about you, but if I had to restrict my food intake to between 1500 and 1800 calories daily, I would be hungry.

Hungry, or not

In the famous Minnesota Starvation Experiment, the subjects ate about 1600 calories daily, and they were so hungry they dreamed of food and thought about it constantly. The subjects were of normal weight to start, so perhaps an obese person wouldn’t get quite so hungry. But still.
Here’s your choice between the two weight-loss diets:
  1. Eat as much as you want but no carbohydrates.
  2. Eat low-fat food and be hungry a lot.
Pretty simple, IMO. Stop eating bread, pasta, tortillas, rice, potatoes, etc., and if you have too much body fat, you’ll lose some or most of it.
Or you can measure all your food so you can stay within calorie limits, plus exercise a lot of willpower to keep from eating when you’re hungry.


In this study, those who ate the low-carb diet, unrestricted in calories, had greater reductions in blood pressure and triglycerides, and greater increases in HDL cholesterol.
Since the triglyceride/HDL ratio is the most important blood lipid marker, and the lower the better, the low-carb group improved their cardiovascular risk more than the low-fat group.


CICO stands for “calories in, calories out”, and refers to the idea that all weight loss occurs because calorie expenditure is greater than calorie intake.
At face value, I think it’s correct.
But it’s not a very useful piece of information. It’s like saying that all ships sink because they take on water, which does you little good in preventing your ship from sinking when out on the water.
You need to discover why your ship is taking on water.
Hormones and other molecules in your body regulate hunger. When hunger is deranged for some reason, you eat more.
If you can control hunger, you can control calorie intake without counting calories.
A low-carbohydrate diet controls hunger. “Spontaneous reduction of calories” is commonly reported on low-carb diets. (Ref.)
Many people state that low-carb diets work only because they result in fewer calories eaten. That there’s no “magic” about them.
And? That’s a good thing, and reduction of hunger is probably the main way that low-carb diets cause weight loss.
If you can lose weight (fat) without being hungry, why wouldn’t you?

Lifestyle, not diet

Another commonly heard objection to low-carb diets is that when you start eating carbs again, you gain the weight back. Therefore, supposedly, low-carb diets don’t work.
That’s right: eating what made you fat in the first place makes you fat again.
As a wag on Twitter recently put it, I can rescue you from drowning, but if you go back in the water you’ll drown again.

Weight loss without hunger

You can lose weight with either a low-fat, calorie-restricted diet.
Or you can eat as much as you want on a carbohydrate-restricted diet, with little to no hunger.

Wednesday, September 12, 2018

Gut health diet, 5 best foods to increase good bacteria in the gut

Your gut health is extremely important as the bacteria in the gut helps digest and absorb food. And it also impacts your weight loss plans. While some foods are good for gut and boost the good bacteria, certain food items like pizzas and burgers can harm the gut balance and cause discomfort.

Here are 5 foods that you need to eat for good gut health:

* Yoghurt: Dairy products like yoghurt, probiotics and yakult boost your gut and promote the growth of healthy lacto bacillus bacteria. Other fermented foods like kefir and kombucha are also recommended.
* Banana: Bananas are good sources of fibre, potassium and magnesium, and also get rid of toxins. They also boost digestion and fight inflammation.

* Apple cider vinegar: Apple cider vinegarhelps the body generate hydrochloric acid which can help to digest fats and carbs. It can boost weight loss as well and reduce irritable bowel syndrome.
* Coconut oil: Coconut oil may be at the centre of many debates, but it does contain lauric and caprylic fatty acids that remove harmful yeast and bacteria and restore your stomach’s acidity level.
* Garlic: Garlic is highly nutritious and contains very few calories. It also contains prebiotics that fuel the existing gut microbiota.

Saturday, September 1, 2018

How to naturally lose weight fast

Apple cider vinegar is a liquid traditionally used flavouring dishes including salads. 

The vinegar is made from apples, sugar and yeast and is loved by many celebrities such as Miranda Kerr and Kourtney Kardashian. 
The vinegar has also been used to treat acne, cancer, colds and heart burn. 
But it also reportedly helps burn belly fat, as well as blast body fat percentage. Daniel O'Shaughnessy, director of Nutrition at The Naked Nutritionist, agreed the vinegar could be beneficial for aiding weight loss.
He said: "Apple cider vinegar has been researched to improve insulin sensitivity and lower blood sugar after meals so can be helpful in weight loss.
"It may also help increase satiety therefore helping weight loss."
What is the Apple Cider Vinegar diet?
Consuming one or two tablespoons (15-30 ml) everyday is enough to speed up the metabolism. 
The vinegar is usually taken before or with meals. 
Is it safe to help you lose weight? 
The vinegar also suppresses the appetite and increases the body’s fat burning genes. Apple cider vinegar has a range of other health benefits, along with weight loss. 
Some of the benefits include controlling blood sugar levels, lowering cholesterol, helping with PCOS.
The vinegar is said to help ward off viruses and bacteria, and even helps reduce sugar cravings. 
A Swedish study showed people who ate white bread with vinegar had a lot lower blood sugar responses than those who ate white bread without the vinegar. 

Thursday, August 30, 2018

Eating red meat & chees can help heart health, Scientists claim

The question of whether eating red meatis good for your health or not has been heavily debated for quite some time.
However, recent research suggests that regularly consuming unprocessed red meat and cheese can reduce your risk of an early death by improving the wellbeing of your heart.
Researchers from McMaster University in Canada conducted a study of more than 218,000 adults from more than 50 countries around the world, dividing them into five categories according to their diets.
The study concluded that eating a moderate amount of dairy and meat every day as part of a balanced diet can drastically reduce one’s chances of a premature death.
The research team presented their findings at the European Society for Cardiology conference in Munich, explaining that people should also be careful about the amount of refined carbohydrates that they include in their diets.“People who consumed a diet emphasising fruit, vegetables, nuts, legumes, fish, dairy products and meat had the lowest risks of cardiovascular disease and early death,” said Dr Andrew Mente, principal investigator at the university’s Population Health Research Institute.
“Thinking on what constitutes a high quality diet for a global population needs to be reconsidered.“For example, our results show that dairy products and meat are beneficial for heart health and longevity. This differs from current dietary advice.”
According to the NHS, the government currently recommends that people who eat more than 90g of red and processed meat a day should cut down their intake to 70g at most.
Eating an excessive amount of red and processed meat, including beef, pork and veal, can supposedly increase your risk of developing bowel cancer in future.
Consuming a decent amount of unprocessed meat and dairy isn’t enough on its own to ensure a healthy heart, though, as Professor Jeremy Pearson, associate medical director at the British Heart Foundation, explained.
“Eating well means looking at your diet as a whole, rather than focusing too much on individual elements,” he said, according to The Telegraph.
“Meat and dairy can contribute to a healthy, balanced diet as long as they’re eaten in moderation along with plenty of fruits and vegetables, pulses, wholegrains and nuts.”

Thursday, August 23, 2018

Coconut oil is 'pure poison', says Harvard professor
For certain health food shops and wellbeing sites it is the panacea that helps everything from bad hair and mental grogginess to obesity and haemorrhoids. But the carefully-crafted image of coconut oil as a cure for many ills has been roundly rejected by a Harvard professor.
Karin Michels, an epidemiologist at the Harvard TH Chan school of public health, poured scorn on the superfood movement and singled out the fad for coconut oil in particular, calling the substance “one of the worst things you can eat” that was as good for wellbeing as “pure poison”.
Michels made her comments in a recent lecture entitled “Coconut oil and other nutritional errors” at the University of Freiburg, where she holds a second academic position as director of the Institute for Prevention and Tumour Epidemiology. The speech, delivered in German, has now been watched nearly a million times on YouTube.
Michels based her warning on the high proportion of saturated fat in coconut oil, which is known to raise levels of so-called LDL cholesterol, and so the risk of cardiovascular disease. Coconut oil contains more than 80% saturated fat, more than twice the amount found in lard, and 60% more than is found in beef dripping.
Last year, the American Heart Association reviewed the evidence on coconut oil among other foodstuffs. While three quarters of the US public considered coconut oil to be healthy, the review noted that only 37% of nutritionists agreed. The authors attributed the gulf in perception to the marketing of coconut oil in the popular press. “Because coconut oil increases LDL cholesterol, a cause of CVD, and has no known offsetting favourable effects, we advise against the use of coconut oil,” the review concluded.
Other organisations have issued similar warnings. “Coconut oil can be included in the diet, but as it is high in saturated fats should only be included in small amounts and as part of a healthy balanced diet,” the British Nutrition Foundation said. “There is to date no strong scientific evidence to support health benefits from eating coconut oil.”Despite the advice, promotions from health food shops such as Holland and Barrett, and celebrity endorsements from Gwyneth Paltrow and others, have helped UK sales of coconut oil surge in recent years from about £1m to £16.4m in the past four years, according to the consumer research group Kantar. In the US, coconut oil sales appear to have peaked in 2015 at $229m, according the market research firm Spins.“Coconut oil is about 86% saturated fat, about one-third more saturated fat than butter,” said Victoria Taylor, a senior dietician at the British Heart Foundation.
“We know that diets high in saturated fat are associated with increased non-HDL cholesterol in the blood, and high cholesterol is a risk factor for coronary heart disease and stroke.
“There has been speculation that some of the saturated fat present in coconut oil may be better for us than other saturated fats, but so far there is not enough good-quality research to provide us with a definitive answer.
“What we do know is that replacing saturated fats with unsaturated fats like vegetable oil, olive oil and sunflower oil, and their spreads, has been shown as an effective way to help reduce LDL cholesterol levels, so this would be a healthier choice.
“For the time being, if you like the taste of coconut oil, then, as with butter, it’s fine to use it every now and then. However, it’s best to restrict yourself to small amounts and use unsaturated oils as an everyday choice instead.”

Wednesday, August 15, 2018

Vaping 'can damage vital immune system cells'

The researchers "caution against the widely held opinion that e-cigarettes are safe".
However, Public Health England advises they are much less harmful than smoking and people should not hesitate to use them as an aid to giving up cigarettes.
The small experimental study, led by Prof David Thickett, at the University of Birmingham, is published online in the journal Thorax.
Previous studies have focused on the chemical composition of e-cigarette liquid before it is vaped.
In this study, the researchers devised a mechanical procedure to mimic vaping in the laboratory, using lung tissue samples provided by eight non-smokers.
They found vapour caused inflammation and impaired the activity of alveolar macrophages, cells that remove potentially damaging dust particles, bacteria and allergens.
They said some of the effects were similar to those seen in regular smokers and people with chronic lung disease.
They caution the results are only in laboratory conditions and advise further research is needed to better understand the long-term health impact - the changes recorded took place only over 48 hours.
An independent review of the latest evidence on e-cigarettes was published by Public Health England in February.
The review concluded there was "overwhelming evidence" they were far safer than smoking and "of negligible risk to bystanders" and advised they should be available on prescription because of how successful they had been in helping people give up smoking.
Prof Thickett said while e-cigarettes were safer than traditional cigarettes, they may still be harmful in the long-term as research was in its infancy.
"In terms of cancer causing molecules in cigarette smoke, as opposed to cigarette vapour, there are certainly reduced numbers of carcinogens," he said.
"They are safer in terms of cancer risk - but if you vape for 20 or 30 years and this can cause COPD [chronic obstructive pulmonary disease], then that's something we need to know about.
"I don't believe e-cigarettes are more harmful than ordinary cigarettes - but we should have a cautious scepticism that they are as safe as we are being led to believe."
Martin Dockrell, tobacco control lead at Public Health England, said: "E-cigarettes are not 100% risk-free but they are clearly much less harmful than smoking.
"Any smoker considering e-cigarettes should switch completely without delay."

Tuesday, April 3, 2018

What are the best ways to lose weight in two weeks

If you want to boost your self-esteem ASAP, your best bet is to adjust your expectations and your attitude, *not* your weight.

That said, there are ways you can beat bloat and improve the way you feel when time is of the essence — and you don't have to starve yourself, invest in unsafe weight loss supplements, or double up on workouts to achieve results.

Instead, try this flexible approach that lets you pick from weight-loss tips that work but won't completely ruin your life.

Choose at least four of the nutritionist- and fitness expert-backed tips that follow, and work them into your schedule for seven days straight. If you feel ambitious, tack on a few more. The more changes you make, the more weight you can expect to lose between now and the end of this week.

1. Drink Mainly Water

Glass Water Infuser With Insulated Sleeve, LOCO

A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don't satisfy you the way 100 calories of food does, so they're a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.

Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And, strangely, it actually helps flush out excess water weight as well as jumpstart your metabolism.

If water is too boring, add lemon wedges or mint leaves using an infuser.

2. Swap Refined Carbs for Veggies

The simple carbs in white rice, spaghetti, and sandwich rolls can "wreak havoc on your weight because they're digested very quickly, leaving you hungry and more likely to overeat later," says Jana Klauer, M.D., author of The Park Avenue Nutritionist's Plan.

Instead of replacing these foods with healthier whole-grain bread products, which contain filling fibers that can sometimes trigger bloating, sub in vegetables for the week: Instead of rice, try cauliflower "rice" made by grating cauliflower.

Instead of chips and dip, go for carrots and dip. The complex carbs from these vegetables are digested more slowly than simple carbs , so you'll remain full longer. And because veggies are mostly water, they also help flush out excess water weight.

3.Do Cardio 30 minutes a Day

Any workout that gets your heart rate up will burn calories. But you'll use more calories if you pick a cardio routine that engages multiple muscles simultaneously, says Wendy Larkin, personal-training manager at Crunch's Polk Street gym, in San Francisco.

Three to consider: spinning,  and boot-camp workouts. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter.

You'll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity. Experts aren't sure why it works, but trainers swear by it.

4. Drink Coffee an Hour Before Working Out

This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of java with a splash of skim milk (about 11 calories) or black (just 5 calories) will energize your workout, explains Dr. Klauer. "You'll burn more calories without realizing you're pushing yourself harder."

5. Have Nightly You-on-Top Sex

Not that you needed an excuse to hook up with your guy every night, but the fact is, this position is a fat blaster. Being on top means you do the rocking, and the more active you are, the more calories you burn — up to 144 for 30 minutes.

Sex also pumps levels of feel-good neurotransmitters, endorphins, helping you ride out food cravings. Get on top in reverse-cowgirl (i.e., facing away from your guy) to give your thigh and butt muscles an extra push.

6. Do 36 Push-Ups and Lunges Every Other Day

These gym-class staples will help sculpt muscle, so you'll sport a more streamlined appearance. Do three sets of 12 of each exercise every other day. "Push-ups target your upper body, while lunges work your butt, hips, and thighs," says Larkin. Quick tip: Make sure your back and legs remain in a straight line during your push-ups; it'll improve muscle tone. Also, you can build even more muscle with the lunges if you hold free weights in each hand while doing them.

7. Sleep 30 Minutes More a Night

That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won't feel lethargic and skip the gym, says registered dietician Esther Blum, author of Eat, Drink, and Be Gorgeous. More restful sleep (7 to 8 hours is best) also boosts your metabolism. And because your body builds muscle while you snooze, getting zzz's equals better muscle tone.

8. Make One Food Sacrifice

Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab, says Blum. "Your body won't even notice their absence."

9. Eat Salmon

It's packed with nutrients that build muscle tone and give your skin a healthy glow. Some nutritionists claim that consuming a portion (doesn't matter how it's cooked) may immediately make your face look a bit more contoured.

10. Pop an Anti-Gas Pill

Take one of these chewable tablets, sold over the counter at drugstores, to relieve bloating in your abdomen and to break up gas bubbles in your digestive tract, leaving you with a flatter tummy.

11. Stand Up Straight

Keeping your spine rigid and your shoulders back while sucking in your belly toward your spine gives you a slimmer, more streamlined middle.

12. Do Squats and Sit-Ups

Bodybuilders use this technique before competitions, because it adds definition to muscle. Do three sets of 12 of each exercise to tighten your abs, butt, and legs temporarily.

Sunday, March 25, 2018

10 Weight Loss Tips to Make Things Easier (and Faster)

1.Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.

2.Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight.

3.Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.

4.Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.

5.Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help.

6.Drink coffee or tea. If you're a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolism by 3–11%.

Also read this👇
22 Skinny Dipping Horror Stories That'll Make You Glad To Be Dry

7.Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
W 8.Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.

9.Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.

10.Get a good night's sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.

Saturday, March 10, 2018

Here's how many days a person can survive without water

👉Humans need food and water to survive.
👉At least 60% of the adult body is made of water.
👉A human can go without food for about three weeks but would typically only last three to four days without water.

We can't live on air and sunshine alone. The human body needs food and water to survive.

A human can go for more than three weeks without food — Mahatma Gandhi survived 21 days of complete starvation — but water is a different story.

At least 60% of the adult body is made of it and every living cell in the body needs it to keep functioning. Water acts as a lubricant for our joints, regulates our body temperature through sweating and respiration, and helps to flush waste.

The maximum time an individual can go without water seems to be a week, an estimate that is based on observations of people at the end of their lives, when food and water intake has been stopped, Randall K. Packer, a professor of biology at George Washington University told Maggie Fox of NBC News in 2013.
But one week is a generous estimate. Three to four days would be more typical, especially in difficult conditions like broiling heat.

"You can go 100 hours without drinking at an average temperature outdoors," Claude Piantadosi of Duke University told Fox. "If it's cooler, you can go a little longer. If you are exposed to direct sunlight, it's less."

➡The Danger Of Dehydration

Our bodies are constantly losing water, which is why drinking a glass of H20 once a day is not enough to keep the body replenished.

We lose water when we sweat, go to the bathroom, and even when we exhale."Under extreme conditions an adult can lose 1 to 1.5 liters of sweat per hour," Packer wrote in 2002 article for Scientific American. "If that lost water is not replaced, the total volume of body fluid can fall quickly and, most dangerously, blood volume may drop."

When you have too little blood circulating in your body, blood pressure falls to levels that can be fatal. Body temperatures also rise when we stop sweating.

Dehydration that causes "a loss of more than 10% of your body weight is a medical emergency," according to the University of Rochester Medical Center, "and if not reversed can lead to death."

➡Water Sources

We get some water from food, "but drinking water is your main, and best source, of water," according to a website maintained by the US National Institutes of Health.

Other beverages like juice or milk also help keep the body hydrated. The only fluid you would want to stay away from is alcohol because it actually causes the body to lose more water than normal through excessive urination.

Friday, March 9, 2018

What happens if you burn 500 calories a day?

Now you are probably thinking how the hell are you supposed to burn 7,700 calories! The only possible answer is ‘starvation’, yeah? Well,

BMR (Basic Metabolic Rate) = calories you burn at rest doing absolutely nothing.

For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

Your result is the amount of calories you burn doing absolutely nothing. Now, suppose your BMR=1400 calories, subtract it by 200 and follow a 1200cal diet. Same goes if your BMR=1600, follow a 1400cal diet. By doing this, and exercising, you clearly create a calorie deficit for yourself and lose weight. Very very easy, isn’t it? At least scientifically it sounds like!

Now, when you exercise your metabolic rate will also go up. Oh and btw, metabolic rate is basically how good your body is at burning food i.e. people with high metabolic metabolism burn food faster and people with low metabolism burn food slower, and hence end up storing more fat. I’m trying to make it less scientific and easy to comprehend so you actually understand these basics. So yes, find your BMR, eat 200 calories lesser than that, and exercise- and you shall lose weight easily. Well, not so easily to be honest. Now if you are wondering how do you know about every food’s calorie content, what I personally suggest is to download this app called ‘My Fitness Pal’, I used it for 3 months to track every single unit of energy which went in my body, and as I result I know the calorie count of literally everything I’ve ever eaten! I am sure there are more calorie tracking apps too.

But again, don’t stick to calories- we have to aim at being healthy and losing weight, remember? And not just losing weight and being all saggy or gaining it back. Hitherto, focus on nutrition. Look at fiber. When you are about to eat and its high in calories, think, ‘will I feel full after I eat this?’ Calories in half a cupcake is almost equal to calories in a banana, and we all skip bananas because they are so ‘fattening’. So now compare, what will make you full- half a cupcake or a banana? Which is why, banana is rich in fiber. Similarly, one slice of pizza is roughly equal to two chicken breasts, what will get you full here? So yes, look at calories, but wisely.This is ‘how’ much you are supposed to eat, I will further post about how you should eat which would includes if you must, then how should you eat brownies and chocolates too. After all, we are all humans who love sinful desserts full of calories!

Thursday, March 8, 2018

The best prescription of weight loss

If you want to lose weight and do not leave the food, then be sure that this prescription is for you. 
All you have to do is eaten one or more bananas and get fresh water on your stomach. One glass is to drink. 
But remember that you do not eat dinner at 8:00 pm and do not eat or drink anything before sleeping. 
If you want, you can eat custom food with salads, while at the time of the afternoon you can eat the snacks, but you must avoid chips and ice cream. Do not eat anything sweet after three o'clock while night. Time meals are vegetable.

Monday, March 5, 2018

Bike to Work, Live Longer

Here’s another way to keep the grim reaper at bay: According to experts, ditching the car or bus in favor of active commuting—especially biking—to work may reduce the risk of early death.

Researchers looked at the records of 263,450 participants (mean age 52.6 years) in the United Kingdom and logged information about how they regularly commuted to work. Five years later, the study assessed hospital visits and deaths among subjects.

At follow-up, 2,430 participants had died; 1,126 deaths were from cancer, and 496 were related to cardiovascular disease. There were 3,784 cancer events and 1,110 CVD incidences during the study period.

The researchers compared these statistics with commuting methods.

“In maximally adjusted models, commuting by cycle and by mixed mode including cycling were associated with lower risk of all-cause mortality, cancer incidence and cancer mortality,” the authors said. Walking was also linked with lower mortality and lower CVD risk, though the effects were less significant than they were for cycling.

While these results are promising, further research to determine causation is necessary to confirm them, the authors noted.

“The findings, if causal, suggest population health may be improved by policies that increase active commuting, particularly cycling, such as the creation of cycle lanes, cycle hire or purchase schemes, and better provision for cycles on public transport,” they conclude.
Read some great ideas