Osteoarthritis is not just affecting the elderly – through the likelihood of damaged joints, carting increases with age. In addition to a hereditary predisposition, there are also factors such as an unhealthy lifestyle and poor diet, which have made osteoarthritis a widespread disease. It is still not possible to cure osteoarthritis – even a complete change of diet cannot restore the destroyed cartilage – but the diet of arthritis plays an important role.

Osteoarthritis: Obesity is a risk factor

Those who are overweight are at risk of developing osteoarthritis. Obesity is a burden on the joints and joint wear is accelerated even faster. Even the osteoarthritis symptoms of non-bearing joints diminish in weight loss.

In addition, experts suspect a connection between fat reduction and the decline of inflammatory substances that are released in the body. Such inflammatory agents are leptin, resistin, and adiponectin; they are formed in the fat cells. Fewer body fat can thus be less inflammatory in the joints leading to osteoarthritis.

Healthy weight loss through balanced nutrition and appropriate sports (important in osteoarthritis, so that the joints do not stiffen completely) is a first step in the treatment of osteoarthritis.

Relieve arthrosis through a healthy diet

Although there is no diet that can completely eliminate the discomfort of osteoarthritis. But the diet has a positive effect on the course of osteoarthritis and can even prevent further development.

Especially recommended are foods such as:

  • fruit
  • salads
  • vegetables
  • potatoes
  • brown rice
  • Spelt
  • Skimmed milk products
  • Coldwater fish such as squid, trout, cod, halibut or even oysters

Recommended foods for osteoarthritis

Millet is said to contribute to the regeneration of cartilage. In addition, you should only use cold-pressed oils such as olive oil, walnut oil, sesame oil, thistle oil or rapeseed oil.

alleviate-discomfort-in-osteoarthritis-through-nutrition

For deacidifications are basic herbal tea or tea blends of fennel, licorice, caraway, anise or maize beard. Alternatively, pharmacies sell finished powder from different manufacturers. Green tea has an anti-inflammatory effect that can alleviate osteoarthritis pain. This effect is further enhanced by addition of lemon.

Since free radicals are also suspected of being involved in the inflammatory processes of osteoarthritis, a vitamin A, vitamin E and vitamin C-containing diet are recommended. Selenium and copper should not be missing.

Spices and herbs for osteoarthritis

Against every harm, a herb has grown! People who suffer from osteoarthritis mainly have to deal with the pain in the joints caused by the inflammation. However, nature has many plants that are anti-inflammatory. You can refine your salad with varying herbal mixtures of turmeric, parsley, fennel, dill, anise, cumin, mint, chervil, oregano, rosemary, thyme, coriander, marjoram, and ginger. Chilli and cinnamon are also in the spice rack of an osteoarthritis patient.

Do you like to drink cocoa? Then add milk (better still: water) and cocoa powder to honey, turmeric, chili powder, black pepper, and cinnamon. Similarly, the morning breakfast yogurt can conjure a varied herbal yogurt. The omega-3 fatty fish dishes, consisting of mackerel or sardines, which should be consumed twice a week in osteoarthritis, can be wonderfully refined with the above herbs and spices.

Osteoarthritis: Avoid certain foods

Anyone who wants to achieve a long-term improvement in his osteoarthritis symptoms should permanently change his diet. Only those who consistently follow the above-described arthritis nutrition tips will be successful. In addition, however, some food must be dispensed with as completely as possible. This includes animal fat – especially pig is taboo, but beef should be enjoyed only in moderation.

Sausage, sweets and sugar, asparagus, nuts strawberries, red pepper, and tomatoes are also moderately consumed. You should also avoid fatty fish, as well as cream, margarine, butter, and egg yolks. Saturated and hydrogenated fats are also on the red list, as are coffee, alcohol, and black tea. Citrus fruits should not be consumed too much.

Anyone who sins from time to time because the temptation of chocolate cake, pork knuckle or summer strawberries with cream was too big, should pay attention to a balancing amount of base-containing foods or drink a liter of base tea to protect against acidity.

Assessment of body fat percentage

The normal body fat percentage for men is between 13 and 21%.

Body fat percentage for men in percent

Older Well Medium

Elevated

20-24

14.9 19.0 23.3

25-29

16.5 20.3

24.3

20-34

18.0 21.5

25.2

35-39

19.3 22.6

26.1

40-44

20.5 23.6

26.9

45-49

21.5 24.5

27.6

50-59

22.7 25.6

28.7

> 60

23.3 26.2

29.3

The measured body fat percentage is highly dependent on the technique used. Even the results of different body fat scales may differ significantly. For that reason, you should pay more attention to changing the value than to the absolute value.

Assessment of body fat percentage

The normal body fat percentage for women is between 23 and 31%.

Body fat percentage for women in percent

Older

Well Medium Elevated

20-24

22.1 25.0

29.6

25-29

22.0 25.4

29.8

20-34

22.7 26.4

30.5

35-39

24.0 27.7

31.5

40-44

25.6 29.3

32.8

45-49

27.3 30.9

34.1

50-59

29.7 33.1

36.2

> 60 30.7 34.0

37.2

Women have a significantly higher body fat percentage than men. The typical feminine curves consist to a large extent of body fat. For this reason, there are also optical reasons, a minimum body fat percentage for women.

In women with a very low body fat percentage, there are often health problems.

Common problems are:

  • irregular or missing period
  • reduced fertility or infertility
  • Bone loss (osteoporosis)
  • brittle bones

Please note that different forms of measuring the body fat percentage can sometimes lead to significantly different results. The body fat content can be z. B. vary from body fat scale to body fat scale considerably. More important than the absolute value is therefore the change in body fat percentage.

Amino acids, vitamins, minerals, and trace elements are of great importance in weight loss.

Whether we start adding more fat or staying lean is essentially determined by the hormones. And here lies the key to losing weight: Through a targeted intake of certain amino acids, we encourage the organism to produce enough slimming hormones. Always natural and in line with physical needs.

An important slimming hormone is growth hormone (STH). This hormone is produced during sleep; It increases protein synthesis and promotes fat loss. Obese people characteristically show low levels of STH, which often makes weight reduction difficult.

The growth hormone is unfortunately expensive (about 500 – 800 euros for a monthly ration) and the injection requires very competent medical supervision. It is, therefore, more dangerous to stimulate the natural, body-own release of this hormone. Certain amino acids have been shown to do just that in many cases when taken at night on an empty stomach in sufficient quantity.

The amino acids with these abilities are:

  • Arginin
  • Glutamin
  • Methionin

The synthesis of growth hormone also requires vitamin B6, vitamin B12, and zinc.

Studies have shown that obesity may be deficient in carnitine.

Then a carnitine substitution (dietary supplement) could certainly be useful. Carnitine is a biocarrier (transport substance), which is synthesized in the liver – and as a precursor in the kidney – from the two essential amino acids lysine and methionine. It acts as a carrier molecule in the transport of long-chain fatty acids through the inner mitochondrial membrane. Long-chain fatty acids can pass through the membrane only by esterification with carnitine, while medium and short-chain fatty acids penetrate them without this carrier (transport molecule)

Carnitine as a fat burner

Carnitine gets the fatty acids faster and throws them into the kiln of metabolism. The result: the organism breaks down fat (instead of storing it). Because of its fat-burning effect, this substance is also used for weight loss and often referred to as a “fat burner”.

The formation of carnitine takes place in five synthetic steps, involving the essential cofactors vitamin B6, vitamin B12, niacin, folic acid. A deficiency of one of these substances can lead to limited biosynthesis.

amino-acids-and-their-importance-for-weight-loss

Professor Luppa of the University of Leipzig wrote in his 2004 essay on L-carnitine as a fat burner: “In terms of preventing obesity, measures to improve fat loss are more effective than the current strict restrictions on dietary fat intake. The prerequisite, however, is the optimal function of the pathways of lipid metabolism and its regulation. L-carnitine is involved in both cases together as important cofactors. Lack of L-carnitine reduces the breakdown of fatty acids in the mitochondrial matrix due to its carrier function. In addition, L-carnitine, as a substrate of carnitine palmitoyltransferase (CPT), plays a key role in the regulation of fat and carbohydrate metabolism.

It also states: Restrictions in the availability of L-carnitine are not only evident in the adaptability of lipid metabolism. The carbohydrate and protein metabolism is also affected. As a result, low blood sugar levels and increased protein breakdown may occur.

It clearly shows that carnitine can increase the fat burning of the body in certain cells.

In addition, there are studies by two scientists from Geneva and the USA, who show for the first time that a dose of carnitine also increases the mobilization of fatty acids from the adipocytes (fat cells) and increases the burning of fatty acids in the adipocytes.

There is also sufficient data on seven animal models, all of which clearly demonstrate that carnitine supplementation during a reduced-calorie diet results in a significant decrease in body fat compared to placebo, with an associated increase in lean muscle mass.

Carnitine facilitates weight management

Great attention is paid to a clinical study from 2013. It has been shown that supplementation with 500 mg L-carnitine per day in combination with motivation training ensures significant weight loss in obese people. With unchanged diet and exercise, each study participant lost on average 400 g of body fat within 4 weeks. The abdominal circumference decreased by 1.3 cm on average.

Glutamine counteracts fat storage

Glutamine can be converted into glucose in the kidneys without affecting glucagon and insulin levels. Thus, it also contributes to an energy production that is able to bypass the insulin-induced fat deposition.

It counteracts the storage of dietary fat, thus helping to regulate body weight. One study found that adding glutamine to a fatty diet resulted in fat reduction. On top of that, glutamine can reduce the craving for sugar and alcohol.

B vitamins and zinc are also important for burning fat. Vitamin B is a great help when losing weight because almost all B vitamins boost the body’s fat burning. In addition, they are a real nerve food – and this is not to be

Walking is an easy way to burn extra calories, lose weight and reduce body fat. This low-impact exercise can lead to a significant amount of weight loss over time. The number of calories you burn depends on how fast you go, how many miles you go and how much you weigh. The persistent and vigorous foot can lead to weight loss of more than 20 pounds in just five months.

Gauging Calorie Depletion

One way to estimate your calorie reduction is by using a calorie calculator. This tool can be viewed online and is used to estimate energy consumption by weight. To figure out how many calories you have burned at a calorie calculator, enter in your weight, the number of hours/minutes went and the intensity of your workout.

Recommended calorie depletion and intake

To lose weight, according to the Mayo Clinic, you need to burn more calories than you consume. A pound is 3,500 calories, so a pound a week would have to go away to lose 500 calories a day. For a 135-pound woman, this means walking 1 hour and 10 minutes a day to burn one pound a week. For a 200-pound person, walk about 50 minutes a day every day of the week and you will lose a pound. A person who has a heavier weight burns more calories than a person who is lighter.

How-Many-Miles-To-Go-For-A-Day-For-Weight-Loss

Your body needs at least 1200 calories a day to work, according to most health organizations, so make sure you do not fall below this amount, otherwise, your body will go into starvation mode and slow down the metabolism.

How many miles you should go for Weight Loss

For optimal weight loss, walk 4 miles per hour. A jog starts at about 5 miles per hour, so you should run between four and five miles an hour. This corresponds to a 15-minute mile. If you are looking to lose one pound a week, individuals less than 140 pounds should walk more than four miles on foot, and individuals over 140 pounds should go between 3.5 and four miles a day (every day).

Achieve Goals Weight loss

If you aim to lose 20 pounds, walk three to six miles each day for five months to get to your fitness goal. Shorter amounts of walking, like 30 minutes will improve your health but are unlikely to lead to a significant decrease in weight loss in a short time. If time is a topic, split your walks to 15-minute intervals four to six times a day. The faster and more often you go, the faster you will achieve your weight loss goals.

It is well known that in many ways there is an interaction between the diet and the aging process. Nutritional problems of the elderly population are increasing due to susceptibility to chronic diseases. Deteriorating organ functions can affect metabolism, digestion, absorption of nutrients and excretion. Eighty percent of people over the age of 65 suffer from at least one chronic disease and diet plays a significant role in the prevention and recovery of a disease. For this reason, the importance of nutrition for the elderly should by no means be undervalued.

Energy demand changes with aging due to a higher body fat percentage and lower levels of lean muscle tissue. Decreased activity can lead to a further decline in calorie requirements. The challenge is to meet the same nutritional needs as at a young age while consuming fewer calories. The solution lies in the selection of nutrient-rich foods with a high nutrient density per calorie. The protein requirement does not change significantly in older adults, although the demand for protein may vary due to impairments or diseases.

Pay attention to the reduced fat content in food

It is advisable for older people to pay attention to a reduced total fat content in the diet. Desirable is a daily calorie intake, which does not consist of more than 30% fat. 60% of all calories should be covered by the supply of carbohydrates. The focus should be on complex, natural carbohydrates, as they contain many vital substances. Glucose tolerance decreases with age, and a lower intake of refined carbohydrates puts less strain on your body.

nutrition-for-the-elderly

High-fiber diet

Also, a high-fiber diet is recommended. Dietary fiber is found only in plant foods and, with adequate hydration, provides normal bowel function. In addition, it is believed that the high-fiber diet can reduce intestinal inflammation. Vegetables, fruits, whole grains, grains, seeds, legumes, and nuts are excellent sources of fiber.

The fluid requirement in old age

Water is the most important thing, especially for seniors, because the water content of the body decreases as you get older. Water fulfills many essential functions. Adequate water supply relieves the function of the kidneys, as the kidney function tends to decrease with age. Drinking 5-8 glasses or at least 1.5 liters of water daily is recommended. However, not only does the fluid need to be covered with water, but it also contains water in other beverages, such as tea, coffee, and juice spritzers. Older people often do not have a pronounced thirst and dehydration easily, so the water intake should be habitual and not be waiting until the thirsty. It is important that the nutrition for the elderly also the correct amount of drinking is taken into account.

Declining odor and taste

The gradual decrease in the sense of smell and taste over the course of one’s age can affect the appetite, as the food no longer seems so tasty. As a result, older people often tend to sweeten and spice up their food. However, increased consumption of salt and sugar should be avoided at all costs, and herbs and other spices should be used instead.

Problems when shopping

Also, the loss of vision may prove to be a hindrance in the context of nutrition in old age. Older people often find it difficult to read food prices and small-print nutritional and descriptive information when shopping. In addition, many do not understand the information on the food packaging and therefore can not assess whether a product is beneficial to their health. Although these restrictions generally do not have a general effect, they may affect the ability to eat healthily.

Vitamins Minerals and trace elements

If medications are used to control certain diseases, such as high blood pressure or heart disease, the need for electrolytes, sodium, and potassium in the elderly may be altered and the diet should be adjusted to these changing needs.

Osteoporosis prevention

Vitamin D is important for bone health. Just like calcium and vitamin K, vitamin D has a preventive effect on osteoporosis. Older people often have a vitamin D deficiency. Since vitamin D is mainly formed by the sunlight in the body, you can prevent a deficiency by sufficient sunlight. Vitamin D is also found in richer types of sea fish, liver, egg yolks, and dairy products. In some cases, the intake of vitamin D supplements may be appropriate.

Vitamin B12

There is also a lack of vitamin B12 (also known as cobalamin) in older adults. This is often due to impaired absorption of vitamin B12 due to stomach or bowel disease or drug use. In some cases, artificial vitamin B12 intake may be required. Vitamin B12 is important for various essential metabolic processes in the body and for the formation of red blood cells. In addition, vitamin B12 ensures the proper functioning of the nervous system and a trouble-free and normal brain activity.

Vitamin B12 deficiency can cause various neurological symptoms, including memory and dementia, vision impairment, and sensory disorders.

There are countless tips on weight loss, and many of them may already be familiar to most. “Change your diet to whole foods. Make sure you use more energy. Interval training with heavy weights is more effective than extensive cardio training “, etc. The list of advice could be endless. The tips and tricks presented here are intended for those who want to lose weight in a healthy way, regardless of whether you are already fit for good habits and want to reach the next level or just start losing weight.

  1. Ensure adequate hydration

How do you do that best? Just get used to drinking a glass of water in the morning and always before eating, and drink enough between meals. You should never feel thirsty.

  1. Avoid carbohydrates in the morning

There are many different theories about carbohydrate timing. You’ve probably heard that most carbohydrates should be taken in the morning, as the body needs to be refueled and needs new energy. Although this sounds logical in theory, it is not 100% correct in the end. Try to start your day with proteins for a week instead of carbohydrates.

fat-burning-tips-on-weight-loss

  1. Home remedy for belly fat

Many choose the wrong way to reduce their belly fat. In doing so, many home remedies can reduce body fat, causing miracles, provided they are applied. Of course, some stamina and patience are required before the first results are achieved, but it is absolutely worthwhile. Some of these helpful home remedies for losing weight are: tomato, ginger and apple cider vinegar.

  1. Vitamin D and magnesium

In weight loss, vitamin D and magnesium play an important role. They are very important for the metabolic processes in the body. An undersupply makes weight loss difficult or even impossible. Apart from the fiber, the loss of weight in the project is a major shortcoming for most people in the supply of vitamins and minerals.

  1. Ensure a sufficient and restful sleep

When you are well rested and well rested, your body will produce less ghrelin (which is a predominantly gastric hormone that reduces energy expenditure and causes starvation). The lower limit: you will have less appetite and burn more calories.

A body fat scale determines the body fat percentage by measuring the bioelectric resistance. The bioelectrical impedance analysis makes use of the fact that different body tissues (body fat, musculature, bones) build up different resistances when current flows through. An electrical signal travels from one foot to the other. The greater the resistance, the higher the body fat percentage. Adipose tissue blocks or obstructs the signal, while muscles quickly transmit the signal.

The difference in conductivity is due to the different water content of fat and muscle. Muscles consist of 70 percent water, while fat contains only 5 to 13 percent water. Taking into account body size, weight, age, and gender, the proportion of lean and fat mass can be determined.

The currents used are not noticeable and harmless to health. The bioimpedance measurement uses an alternating current with a high frequency (5 to 100 kHz).

Risks and side effects of a body fat scale

A body fat balance and other bioimpedance equipment should not be used by pregnant women and people with a pacemaker. The current flow could affect the pacemaker.

body-fat-scale-accuracy

The accuracy of the measurement results of a body fat scale

The error rate of body fat scales is very high. There are multiple reasons for this:

  • The current is only passed from one leg to the other and not through the entire body. (Foot to foot measurement). As a result, only the body fat percentage of the lower half of the body is measured.
  • Dehydration z. B. after training or alcohol consumption falsifies the result since at a lower salt and liquid level in the body, the current is conducted worse.
  • Sweaty or creamy feet can falsify the measurement result.

What should be considered with a body fat scale:

To determine as accurately as possible the body fat percentage with a body fat scale, you should always measure at the same time of day. The last food and drink intake should be the same long ago. Only the results of one and the same body fat scale are comparable. The result is of little importance due to the high degree of inaccuracy. Meaningful, however, is a long-term change in body fat levels.

In women body, fat measurement with a body fat scale is due to the monthly cycle to fluctuations.

What are body fat scales?

A scale is a simple device that allows you to measure your total weight. However, it does not provide detailed reading such as intuitive fat content or body fat percentage. Everything a traditional balance gives you is a basic idea of ​​your condition in terms of weight. Advances in technology have surpassed traditional scales by modern digital body fat scales models that are accurate to within 0.2 pounds. These advanced scales also measure all readings and give you a better view of your health. So, this definitive review guide is all about 14 best body fat scale on the market.

Why do you need the best balance?

In the event that you have no idea of ​​your weight or how much you weigh, there is no way to determine how much overweight you’ve been driving. Overweight and obese people are at much higher risk of suffering from medical conditions such as high blood pressure, heart attacks, strokes, type 2 diabetes, to name but a few. A large number of individuals struggle with their weight, but that should not be a problem to worry about. With the most accurate body fat scale, you will usually start a weight loss program that will help you lose weight to your expectations and continue on the right path of weight loss.

A guide to body fat scales

It is true that body fat scales are a convenient way to measure your body fat percentage. But the question is, how accurate and reliable are they? Body fat percentage scales have many advantages over other body composition tests. Below are some reasons:

most-accurate-body-fat-scale

Availability

How many spots do you know that provide these digital scales? You should consider buying scales that are readily available when you need them.

Accuracy

It is important to choose scales that use both bioelectric and hydrostatic weighing techniques to get accurate results.

High-tech models

People who want to improve their overall health and also love accessing their data through their phone, then choosing these digital scale models is the best for them.

Convenience

Consider buying body fat scales because they are comfortable and provide privacy while you use them. There is also no need to get appointments with doctors to have a body fat test.

Believe it or not, measuring body fat can actually be fun. This does not necessarily mean that you are going to see the results, but you do not know exactly, someone has to tell either. The process involved in finding your body fat involves a little legwork and a few key tools.

Manual

Digital Readings

  • Weigh yourself. On the scales first thing in the morning. Wear as little clothing as possible.
  • Purchase an analyzer. This is a battery powered digital machine that is held in the hands or stood up to read body fat. The hand version costs about $ 60 (see Resources below).
  • Enter your data. The digital screen will ask you about your age, weight, height, activity, and gender.
  • Wait for the display. Now wrap your hands around the galvanized handles and stretch your arms straight out in front of you. Press the Start button and wait about seven seconds. Your body fat percentage will now be displayed.

The Squeeze Is On

  • Get a caliper.  A caliper is a handheld device that you use to pinch different areas of skin folds on your body. These come in digital or regular versions and cost about $ 30.
  • Enter your data. The digital skin folds also require that you enter personal information. Follow the instructions and answer the questions. Unlike the body fat analyzer, that only asks about your age and gender.
  • Find your skin wrinkles. On the screen, you will ask for three different skin folds. They are up, middle and low. The upper chest area is that between the nipple and the shoulder in a diagonal line. The middle is the area between the main strand and the pelvic bone and which is low on the front of the thigh.
  • Get trapped. This is where an assistant comes in. Have him do the skin folds for you. Locate the location of the crease, pinch the area with your thumb and forefinger and place the caliper about 1 inch below it. (He should be pinching the skin with one hand and using the caliper with the other side.) Since he’s pinching the skin with the caliper, have him press the button on the top pinching arm. It will make a beep. Then do the same for the middle and lower. The results will then be displayed.
  • track your results. Write down all your results, giving you something to compare with for future results. Be sure to make a note of the date, and the best rule of thumb is to check every four weeks.
  • Use a handbrake caliper. There are also handbrake calipers available that work in a similar way. Such an instrument is called AccuMeasure. To use this saddle, pinch the same three locations as digital calipers. Then you can add these numbers and the comparison types them the chart that comes with it. This will then give you your body fat percentage (see Resources below).

measure-body-fat-at-home

Believe it or not, measuring body fat can actually be fun. This does not necessarily mean that you are going to see the results, but you do not know exactly, someone has to tell either. The process involved in finding your body fat involves a little legwork and a few key tools.

Tips and Warnings

If you use the skinfold method, women have a different location for the upper crease. It is performed on the back of the upper arm (middle of the triceps). When making the skin folds, using the non-saddle fingers, place them about 3 inches apart, then hold the skin. Whenever you do follow-up measurements they always do exactly the same way, at the same time, under the exact same variables. Doing skin folds, always do it on the right side of the body. There are some external factors that can alter body fat measurements. These include hydration, caffeine, mealtimes and high levels of sodium. Take these into account when calculating your body fat.

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