How Health and Fitness Advice Changed from 2010 to 2020 - Deepstash

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How Health and Fitness Advice Changed from 2010 to 2020

https://time.com/5746632/health-fitness-diet-advice-2020/

time.com

How Health and Fitness Advice Changed from 2010 to 2020
Health advice changes all the time. Here's how diet, fitness and drinking advice changed from 2010 to 2020.

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Different Decade, Different Resolutions

Different Decade, Different Resolutions

Some New Year's resolutions stay the same every decade, like getting plenty of sleep, getting more exercise, eating better, etc.

As we enter the year 2020, some other New Year Resolutions are not what they were to millions of people trying to get to a better version of themselves.

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Nutrition over the Decade

Nutrition over the Decade

Dietary guidelines changed drastically over the decade.

  • Sugar is no longer classified as food, but as an addictive substance similar to cocaine.
  • Cholesterol and natural fat are not that bad for you anymore.
  • The definition of what healthy means has changed, and now encompasses a more holistic approach to our body.
  • Our gut microbes, which get killed by eating processed foods and antibiotics, need to be safeguarded now.
  • Emotional stress is a big contributor to our health.

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Alcohol intake

Alcohol intake
We had doctors advising us that moderate alcohol is good for health, but that has changed over the decade.
Any amount of alcohol can risk conditions like cancer and obesity according to new research. This has resulted in plenty of low and zero alcohol beverages in the market.

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Fitness

Fitness
  • New research suggests even low-intensity bouts of short fitness activity can be beneficial. and prevent chronic illnesses.
  • Benefits of meditation and even short napping are getting documented more.
  • The last decade has seen a huge influx of Yoga studios all over the world.

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A ketogenic diet...

A ketogenic diet...

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Ketosis discovery

Keto was developed as a clinical tool.

In 1911, doctors noticed that children with epilepsy stopped having seizures after 2 days of absolute fasting, when their bodies would have been forced into ketosis. 

Scientists later noted that ketosis could be achieved through a low-carb, high-fat (LCHF) diet without the risk of infection and mortality rates associated with absolute fasting

Keto popularity

Most newcomers are drawn to keto for its potential weight loss benefits, and, while it remains a topic of debate among nutritional scientists, its proponents typically gloss over the unknowns.

The real driving force behind keto’s popularity is our myopic focus on weight as the sole determinant of health.

Calories In Calories Out Principle Is Out

Calories In Calories Out Principle Is Out

This myth is usually followed with “X makes you fat, not calories”. That X is usually a macronutrient such as carbs or fat. Sometimes it’s a chemical found in the foods.

Eating Small Meals And High Metabolism

The rationale behind this myth is the fact that when you eat, your energy expenditure goes up during digestion. 

The problem with this myth is that the amount of extra calories you burn during digestion is directly correlated with the calories you consume. That means eating ten 200 Calorie meals increase the metabolism at the same rate as eating two 1,000 Calorie meals.

Diet Sodas And Weight Gain

Although there are many potential health effects of diet sodas and artificial sweeteners, weight gain is not one of them. Your body can’t store fat out of nothing.

For some people, consuming certain beverages may trigger a craving for another food. If you know when you drink diet soda, you are going to crave some other food, avoid it.   

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Ketosis

... is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in ...

Benefits of a Ketogenic Diet

  • Weight Loss.
  • Keto naturally lowers blood sugar levels due to the type of foods you eat.
  • Mental Focus: Ketones are a great source of fuel for the brain.
  • Increased Energy & Normalized Hunger: Fats are shown to be the most effective molecule to burn as fuel.
  • Epilepsy: Keto diet has been used since the early 1900’s to treat epilepsy successfully.
  • Cholesterol & Blood Pressure: shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
  • Insulin Resistance.
  • Improvements in your skin health.

Do Not Eat on a Keto Diet

  • Grains – wheat, corn, rice, cereal, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.