Easy Habits That Help You Live Longer, According to Science

We asked medical experts for the most impactful things you can do right now to live longer—and stay healthy enough to really enjoy your golden years.

Go for a jog

Among all the things you can do to achieve longevity, one of the most critical is to exercise. Aerobic activity, like running, is crucial for getting your blood pumping and your heart working. A recent study showed that a one-hour run adds seven hours to your life, up to four hours per week. People who run have a 25 to 40 percent reduced risk of early death, and live about three years longer, the study says. Of course, people who run are often healthier in general, but running appears to have its own health benefits. "Running helps burn off or keep blood sugars normal, which is important because they keep your kidneys, eyes, nerves and blood vessels healthy," says Jennifer Kuca Hopper, MS, an exercise physiologist and director of employee wellness, worklife, and fitness at Piedmont Healthcare. Running also regulates blood pressure, increases lung capacity, reduces stress, and increases bone density, she says.

Eat more plant protein

A recent study from Harvard found that people who ate a diet high in processed meats like sausage and hot dogs, were at a higher risk of death—but those who got their protein from plants had a lower risk, especially of heart disease-related deaths. "The study said that for every three percent increase in calories from plant protein there was a reduction in risk of death by 10 percent," says Shayna Komar, RD, a dietitian at Piedmont Healthcare. Plant proteins supply all nine amino acids the body can't make on its own, and "unlike animal proteins, plant-based proteins can help lower blood pressure, lower risk of heart disease, and decrease risk of cancer," she says. Find out the top 10 sources of plant protein.

Get more sun—but not too much

The "sunshine vitamin"—vitamin D, that is—has been shown to fight to disease, improve bone health, and ward off depression. One study even found it to extend lifespan (of a worm, but still) by 33 percent. But because vitamin D comes from the sun, and our modern lives don't let us spend much time outside, we might not be getting enough. Concerns over skin cancer are well-founded, and sunblock is generally a good idea. But, "getting 15 to 30 minutes of sun exposure a day should be adequate for vitamin D production," says Jyotir Jani, MD, a primary care physician with Piedmont Healthcare. "Of course, that is not through sunbathing but by being outside with normal clothing." Here are more weird ways the sun affects your body.

Eat nuts

Although you may think nuts are unhealthy because they are calorically dense, the exact opposite is true—they can actually extend your life. A study from Harvard found that daily nut-eaters were 20 percent less likely to die during the study. Specifically, the rates of death from cancer, heart and respiratory disease were reduced. Other research has shown walnuts have a huge role in heart health because of the amount of antioxidants they contain. They can also boost brain health, says Barbara Shukitt-Hale, PhD, a USDA Scientist in the Laboratory of Neuroscience and Aging at the USDA/Human Nutrition Research Center on Aging at Tufts University. Plus, nuts are a great source of plant-based protein, Palinski-Wade says. Here are four more reasons to snack on nuts.

Don't smoke

You probably know this one already. "Smoking cessation is the single most important action that an individual can take regardless of age," Dr. Jani says. It's the leading preventable cause of death in the US, according to the CDC, and the cause of almost every severe health issue, from heart disease to cancer. "Not to mention smoking makes you age faster with increased wrinkles!' Dr. Jani says. In addition, "smoking literally causes internal damage to your genetic code as well as blood vessels and multiple organ systems." And although vaping may be used as a tool to help smokers quit, the jury is still out on its safety, so it's better not to start. These are the 23 best ways to quit smoking.

Drink alcohol in moderation

Heavy drinking increases health risks, but drinking in moderation—particularly red wine—could help you live longer. One study found those who drank lightly (no more than one glass a day for women and two for men) to have reduced risk of death from cardiovascular disease. "Red wine has a small amount of one antioxidant called resveratrol," says Komar. "It is good for overall health, protection from heart disease and decreasing inflammation." Palinski-Wade says wine may also improve blood lipid levels and reduce the risk of dementia. Tap into more benefits of alcohol.

Eat more fruits and veggies, period

The research is clear: If you want to live longer, eat more fruits and vegetables. A recent study from Imperial College London found that those who ate 10 portions of fruit and vegetables a day had the greatest reduction in risk of disease. The study authors estimate 7.8 million deaths worldwide could be prevented every year if people ate this many fruits and veggies—but smaller amounts are beneficial, too. "The vitamins, minerals, and most importantly, the fiber help control satiety so you do not need to eat as much of the animal foods," Komar says. In addition, Dr. Dewar says fiber encourages regular bowel function, which can keep your digestive system working smoothly. "High fiber diets have been found to promote lower cholesterol levels, and reduce the risk of heart disease and certain cancers such as colon cancer," Palinski-Wade says.

Eat berries

Berries are known as one of the best sources of antioxidants, which can help prevent cell damage as we age. "Berry fruit have received considerable attention due to their high concentrations of antioxidant and anti-inflammatory phytochemicals," Dr. Shukitt-Hale says. "These phytochemicals have the ability to alter cellular function by reducing oxidative and inflammatory stressors. Their bioactive properties have the potential to prevent or delay brain aging." In other words, they can help prevent age-related cognitive decline, she says. In addition, Palinski-Wade says they can prevent cancer and heart disease.

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Ginseng Benefits: How It Heals

Wars were fought over this ginseng, which has the power to boost immunity and enhance physical and mental performance.

Few herbs are as highly prized as ginseng. Wars were fought over it in China, where it has been used for 8,000 years. Today, a single root of wild Panax ginseng can command as much as $50,000. Of many ginseng variants, three are in common use. Asian/Korean ginseng (P. ginseng) and American ginseng (P. quinquefolius) are considered “true” ginseng, while Siberian/Russian ginseng is a more distant relative. The two Panax varieties may be white (the dried, unprocessed root) or red (the steamed, heat-dried root, thought to be pharmacologically more active). The uses of all three are primarily based on ginseng’s reputation as an “adaptogen” that boosts immunity and enhances physical and mental performance.

How Ginseng Works

Now widely cultivated, ginseng has been the subject of thousands of studies. The active constituents in the two Panax types are called ginsenosides, which act on the central nervous system. Research suggests that American and Asian ginseng boost the production of protective antibodies that help the body resist infections such as flu, the common cold, and other respiratory illnesses; Asian ginseng may also offer some protection against cancer and speed recovery after treatment. Siberian ginseng, which can help combat flu and herpes viral infections, contains substances known as eleuthorosides that stimulate the immune system, encouraging the body to produce protective T-cells.

Various studies show that ginseng may boost memory and concentration and combat fatigue. Two specific ginsenosides—Rb1 and Rg1—are thought to be responsible for improving cognitive function. Ginsenosides may also combat male impotence by reducing blood levels of the protein prolactin, which can cause erectile dysfunction. Asian ginseng appears to increase sperm levels and motility, as well as boosting sex drive; Korean red ginseng may also boost sexual arousal in women.

How to Use Ginseng

Many different types of ginseng are available in whole root, extract, powder, tablet and capsule form. You can also buy ginseng tea. Check to ensure you have the desired herb and follow label instructions or take as professionally prescribed.

Safety First

Though considered generally safe, Panax ginseng may interact with diabetes medications, antidepressants and the blood thinner warfarin, and may enhance the effects of flu vaccines. Ginseng has not been widely tested during pregnancy or breastfeeding so it is best avoided or used only under medical supervision during these periods.

Where to Find Ginseng

Varieties of ginseng are available in health food stores, some pharmacies or from a qualified herbalist.

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Benefits of Ginger: How It Heals Indigestion and More

Think beyond ginger ale.

This tasty spice has been used as both a condiment and a medicine for centuries. It was a staple at Roman banquets, to counter symptoms of overindulgence, and was much favored in ancient China and in India’s Ayurvedic medicine as a remedy for indigestion, stomachaches, respiratory congestion, constipation, and diarrhea. It was also used as a tonic for women’s gynecological conditions, being thought to stimulate the flow of qi, or energy, to the reproductive organs.

How Ginger Works:

Ginger contains antioxidant substances called gingerols, which are thought to be responsible for its ability to alleviate nausea and indigestion. Unlike many conventional antinausea medications, ginger has the important benefit of not causing undesirable side effects such as a dry mouth or sleepiness. Research has shown that ginger can address nausea caused by a variety of causes, including food poisoning, motion sickness, pregnancy, postsurgical procedures, or the side effects of conventional drug treatment, notably chemotherapy. Similarly, ginger has been shown to alleviate symptoms of indigestion, including flatulence, bloating, and griping pain.

The gingerols in ginger are also thought to account for its ability to alleviate some of the symptoms of rheumatoid arthritis, osteoarthritis, and muscular discomfort such as pain, inflammation, and swelling, possibly by inhibiting the production of inflammatory substances called prostaglandins and leukotrienes. This may also account for its ability to naturally relieve menstrual cramping.

Ginger is often given as a tonic to fight colds and chills and improve circulation, with Taiwanese research confirming its benefits for circulatory health, as it does have mild blood-thinning properties. Ginger also has antimicrobial, carminative, and diaphoretic (increases sweating) properties and may help to boost the immune system. These qualities make it of some benefit in treating coughs, colds, laryngitis, or a sore throat where it is often combined with honey and lemon.

How to Use Ginger:

Ginger can be eaten fresh or dried, or in pickled, jellied (candied), crystallized or syrup form, as a tea, or taken as a supplement, either as a tablet or capsule. When using supplements, follow label instructions or take as professionally prescribed.

Safety First:

Consult your doctor if using high doses of ginger while taking anticoagulant (blood-thinning) medications.

Where to Find Ginger:

Ginger supplements and tinctures are available in health food stores. Fresh ginger is sold in supermarkets.

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Bitter Melon Health Benefits: Can Bitter Melon Help Treat Diabetes?

Thinking of taking bitter melon to help treat diabetes? Read this first.

In tropical areas from China, Asia, and Africa to the Caribbean and South America, bitter melon is both a food and a medicine. Unripe, its fruit resembles a warty, green cucumber that gradually turns orange with bright red edible seeds as it matures. Despite an exceedingly bitter taste, the fruits and sometimes the leaves are widely used in a variety of ethnic dishes. Bitter melon is a major constituent of the Okinawan diet and, some say, is key to the renowned longevity of the Japanese island people. Modern research has largely focused on its potential for treating diabetes.

How Bitter Melon Works

Although the human evidence is not yet strong, laboratory studies show that bitter melon has a hypoglycemic (blood glucose-lowering) action, and helps to control insulin levels. The constituents thought to be responsible for this action are charantin, plus alkaloids and peptides that mimic insulin. They may also trigger the production of a protein that encourages glucose uptake in the body.

In addition, charantin appears to stimulate the growth of pancreatic beta cells, which produce insulin. In type 1 diabetes, the immune system destroys beta cells; in other types of diabetes the functioning of beta cells is impaired.

Laboratory studies support other traditional uses of bitter melon, suggesting that different constituents have antiviral and antibacterial properties that might help to treat disorders including salmonella and E. coli infections, herpes and HIV viruses, malaria, and parasitic worms. An extract of bitter melon proteins is claimed to inhibit prostate tumor growth and a number of in vitro studies suggest it may have potential for combating other cancers and leukemia.

How to Use Bitter Melon

Traditionally bitter melon is taken as a fresh juice, decoction, or tincture. Concentrated fruit, seed, and whole herb extracts are also available as tablets, capsules, or powders. Follow label instructions or take as professionally prescribed.

Safety First

Take care if taking bitter melon with blood glucose–lowering medications as it can enhance their effect. It has a weak uterine stimulant activity so must not be used during pregnancy or breastfeeding. Bitter melon should not be taken by people with glucose-6- phosphate dehydrogenase (G6PDH) deficiency (a genetic condition most common in people from the Mediterranean and Middle East) due to a risk of hemolytic anemia.

Where to Find Bitter Melon

The fresh fruit is available in some supermarkets and Asian stores. Bitter melon supplements are available in health food stores or from a qualified herbalist.

Get More Natural Remedies Doctors Approve!

The book Doctors’ Favorite Natural Remedies offers effective ways to treat more than 85 health conditions and evaluates the most commonly used alternative therapies and supplements. Learn more and buy Doctors’ Favorite Natural Remedies here.

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Good Carbs for Diabetes Nutritionists Want You to Eat

If you have diabetes, you can (and should) eat carbs. The key: eating proper portions and choosing carbs that will help control blood sugar. These healthy carbs are especially helpful for diabetics.


1) Healthy carb: Sweet potato

These orange spuds are digested more slowly than the white variety, thanks to their high fiber content. Season with a dash of cinnamon, shown to help control blood sugar. Have ½ cup cooked. Make a snack: Top a baked sweet potato with cinnamon and almond butter.


2)Healthy carb: Brown rice

Whole grains like brown rice contain all three parts of the fiber-rich grain kernel, while white rice and other refined grains have only the endosperm intact. The fiber helps to slow the speed at which carbohydrates hit your bloodstream. Have ⅓ cup cooked. Make rice pudding: Mix rice with equal parts light coconut milk, and combine with dried cranberries and cinnamon; cover and soak overnight.

3)Healthy carb: Lentils

The new 2015-2020 Guidelines for Americans recommend eating more protein-rich pulses, such as lentils and beans. And for good reason: Along with 9 grams of protein and 8 grams of fiber, ½ cup cooked lentils contains potassium, which helps to control blood pressure. This is especially important because two in three people with diabetes have high blood pressure or take medication to lower blood pressure, according to the American Diabetes Association. Have ½ cup cooked. Make a salad: Combine with diced pears and apples, dried cranberries, fruit-infused balsamic vinegar, and olive oil.


4)Healthy carb: Plain Greek yogurt

A ¾ cup serving of plain 2% fat Greek yogurt contains about 7 grams of carbs (about half the amount in a slice of bread), along with essential nutrients, such as protein and calcium. Getting enough calcium is essential for people with diabetes, who may be more likely to have lower bone density, notes Prevention.com. Have ¾ cup. Make a parfait: Mix with sliced strawberries and chopped almonds.


5)Healthy carb: Wild blueberries

These berries contain three to five more antioxidants—which may play a role controlling blood sugar—than traditional blueberries, per research out of University of Alaska Fairbanks. Have ¾ cup defrosted frozen wild blueberries. Make a smoothie: Blend with frozen banana slices, almond butter, and almond milk.

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Diabetes Fatigue — Get Your Energy Back

Fatigue is one of the most common and most disabling symptoms of diabetes. What causes all this exhaustion and how can we get our energy back? Some studies have reported that as many as 85% of people with diabetes experience fatigue, defined as excessive tiredness that interferes with one or more life functions. As a Diabetes Self-Management reader named Donnah wrote, “Since being diagnosed with Type 2 diabetes, my housework suffers dramatically, I don’t do half of the things that I used to do with my child. When I do find the time and energy to do things, I am easily worn out and need to rest. I can’t even keep a job. I am on disability because of it and I hate this.”

Causes of fatigue

How does diabetes make you tired?
• High blood sugar makes blood sticky, so it can’t get through the capillaries as easily to bring oxygen to cells. You know how you get sleepy after a big meal? High blood sugar can mean having that feeling all the time.

• Insulin resistance keeps glucose out of body cells, so they don’t have fuel.

• High blood sugar also causes inflammation. Remember how exhausted you get with the flu? That is, in part, inflammation. The same thing happens with poorly controlled diabetes.

• Hypoglycemia, or low blood sugar, can cause fatigue.

• The mental stress of coping with diabetes can wear out your mind and spirit.

Many other conditions besides diabetes can cause fatigue. If your sugars are under control, but you still lack energy, consider being tested for:

• Sleep apnea, which causes exhaustion and is very common in diabetes. If you wake up tired, ask your doctor for a sleep test.

• Anemia, or a lack of red blood cells or hemoglobin (the protein responsible for transporting oxygen) in the blood.

• Low or high thyroid.

• Low sex hormones, especially testosterone.

• Chronic infections, such as oral, urinary tract, or vaginal infections, which are common in diabetes. Any of them can make you tired.

• Immune and other potentially related conditions, such as chronic fatigue, fibromyalgia, or multiple sclerosis. All of these are more common in people with diabetes.

Then there are things you can’t be tested for, but perhaps can change.

• Deconditioning. If you don’t move, your body gets weaker.

• Stress. This keeps your heart rate and blood pressure up, which drains your energy.

• Bad diet. Sugars and refined grains leave you tired. Consider eating a lower-carbohydrate diet.


• Shift work. Changing hours of sleep and activity confuses your body, and it may be difficult to get the sleep you need.

• Overdoing things. Running yourself ragged will wear you out.

• Depression. If there’s no reason to get up, your body won’t want to.

How to get your energy back

• Sleep better. It should be obvious, but our society denies it. We need to sleep. Before electricity, 9–10 hours a night was normal. Now we’re lucky if we get 7, and many people with diabetes get far less. See a couple of articles on getting better sleep here and here. Ask your doctor to be checked for sleep apnea.



• Naps are also great. It’s totally normal to be sleepy around 1 PM and 3 PM. That’s why many cultures encourage a siesta (rest) in those hours. Most jobs frown on napping, but if you can find a way, embrace your nap.

• Control your glucose better. Do what you can to bring your sugar down, whether it’s diet, exercise, supplements, or medicines.

• Get tested for anemia, thyroid, and other possible causes of your fatigue.

• Ask a pharmacist if your medications could be causing fatigue.

• Try juicing. A reader named Kat commented that since she started “juicing green leafy vegetables in the morning, with some wheatgrass…and eating a higher-protein and -fat, lower-carbohydrate diet, I have shaken off…the extreme fatigue that I used to have every day.”

• Supplements. Ginseng, vitamin B12, magnesium, alpha-lipoic acid, acetyl-L-carnitine, and coenzyme Q-10 are recommended by several authorities.

• Drink water. Dehydration often causes fatigue.

• Get outside more. Sunshine tells your body to wake up. If you can’t get sunshine, maybe buy a full-spectrum light that mimics the sun’s effects. Compact fluorescent lights (CFLs) marked “cool white” or “daylight” are also better than standard incandescent bulbs.

• Breathe. Try to stop what you’re doing every couple of minutes and focus on your breathing for a minute.

• Do some kind of gentle movement like walking or tai chi. Stretch your arms and legs. Sitting or standing still is tiring.

• Do some relaxation. Take breaks. Rest. Meditate or pray.

• Consider counseling for anxiety, depression, or high stress.

• If possible, spend time with people or animals who make you feel alive, not the ones who wear you out. Can you think of one person or creature who makes you feel better?

• Find something you love and apply yourself to it. You might even find something to do on the Internet. My blog The Inn by the Healing Path is full of stories of people healing by committing to what they love.

• Resist the madness. Our society is all about more, more, more. Faster, faster. This approach would fatigue anyone. Let’s focus on quality of life over quantity of stuff done or acquired. Find your personal balance between work, play, improvement, service, and rest.

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Natural Ways To Get Rid Of Pimples Overnight Fast

1.) Apply a Cinnamon and Honey Mask to Get Rid Of Pimples
Cinnamon and honey have natural antimicrobial properties. Together, they make a killer combination to destroy pimples. You need just one teaspoon of cinnamon and two tablespoons of natural honey. Preferably, you should use Manuka honey. This unique brand of honey, from the Manuka forest in New Zealand, has amazing healing and pain relieving properties. Mix the cinnamon into a paste then blend in the honey. Rinse your face and pat it dry. Then apply the paste to the blemishes and leave it there overnight.

2.) Whip Egg Whites to Get Rid Of Pimples
Egg whites provide a cheap, easy and quick way to remove pimples. They also eliminate scars. Egg whites contain vitamins and amino acids that help to kill pimples and re-build your skin’s cells. Separate 3 egg whites from their yolks. Whisk them properly and allow them to settle for 3 minutes. Apply the whisked egg whites to the pimples using your fingers. Wait for it to dry then repeat this 4 times. Then leave the final mask for 20 minutes, rinse off and apply a suitable skin moisturizer.



3.) Apply Orange Peels and Juice to Get Rid Of Pimples
The ascorbic acid and vitamin C in oranges make them a potent cure for pimples. And they are very easy to use. Simply rub the peels on the pimples and dab them with the orange juice. Before you do any of these, make sure you wash your hands thoroughly to prevent the transfer of bacteria to your skin. You may also wash your face with warm water to open up the pores. Use different pieces of orange peels for each spot you want to treat. You may apply the orange juice with cotton buds. Leave the juice on your face for at least 1 hour before you wash it off.

4.) Use Neem to Get Rid Of Pimples
Neem oil and neem powder are powerful natural treatments for pimples. They have powerful antibacterial properties. You can get them to buy online or at the local organic or natural food store in your area. Rinse your face with warm water to open up the pores of your skin. Use cotton buds to daub the oil and apply it directly to the pimples. You can also mix the powder with a small quantity of water to form a paste and apply it to the spots. Leave the paste on throughout the night so it can penetrate the skin destroy all the bacteria in the pimples.



5.) Blend Strawberries and Honey to Get Rid Of Pimples
Strawberries contain a very important ingredient called salicyclic acid. This is the primary active ingredient is several commercial formulations used to treat pimples. Salicyclic acid stimulates the epidermis (the upper layer of the skin) to shed its cells faster. So the clogged pores open up and the bacteria get neutralized. This substance also encourages the development of fresh skin cells and the subsequent closing of the pores to prevent fresh infection.

Rinse your face with warm water. Then wash at least 3 strawberries thoroughly to remove all the dirt on them. Mash them carefully without allowing them to become watery. Add two teaspoons of honey and blend them. Add the mixture to your skin and allow it to stay for 30 minutes before you rinse it off.

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The Most Common Weight-Loss Blunders

1. Focusing on what you can’t eat.

“So many people embarking on a weight loss journey focus on what they can’t have—[such as] no sugar, no alcohol, no dessert, no bread, no cheese. I like to tell my readers to focus on what they can have and tally up all the filling and nutritious superfoods out there.”

2. Adopting an all-or-nothing attitude.

“[Don’t] eliminating foods you love. Too many people who are trying to lose weight develop the all-or-nothing attitude. This way of thinking can be detrimental in the long run. Instead of depriving oneself of foods they love, they should learn how to incorporate them into their diet in a healthier way. For example, love pasta? Instead of adding a creamy high fat sauce, add lots of veggies, grilled shrimp, and toss in olive oil and garlic. Can’t live without bread? Well, you shouldn’t have to. Make a healthy sandwich for lunch on 100 percent whole grain bread with grilled chicken, avocado, lettuce, and tomato.”

3. Replacing meals with liquids.

“Green juices and smoothies are very popular right now, and a lot of people will use these as meal replacements. Unfortunately, oftentimes these beverages aren’t made up of the right mix of nutrients. Green juices lack fiber and protein, which are key nutrients in keeping you full and helping you meet your nutrient recommendations, and smoothies are typically loaded in sugar from juice, sweeteners, or too much fruit, and can be really high in calories from oversized portions of healthy fat sources like nuts and seeds.”

4. Eating too few calories.

“The biggest pitfall I constantly see my clients falling into is the calorie counting trap. Many women come to me struggling to follow a 1,200 calorie per day diet and ask me what would help them to feel more full during the day. My answer is always to eat more! We live in a culture that is so obsessed with calorie counting that oftentimes we are depriving our body of the very nutrients that will actually help us not only to live healthier, but lose more weight. In my practice I try and help my clients transition from counting calories to counting nutrients because at the end of the day, what you eat is just as important as how much you eat.”

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Tips to Manage Post-Run Hunger

Running is an easy way to be active, as all it really takes is a pair of shoes, and you’re ready to go. For this reason, many people desiring to lose weight often try running as a way to accelerate the process.

As a sports dietitian, I often work with beginner runners looking to improve their fitness and hopefully lose weight. I often hear a story from this crowd that makes many of them question whether they should be running at all. As they run more miles or more frequently, their overall appetite increases. This can create a sense of panic as new runners try to manage their hunger and keep on track with their weight-loss goals. Perhaps you’ve experienced this interesting phenomenon and also wondered what the heck was going on.

Well, there’s actually a lot going on in our bodies, and knowing how to handle our hunger requires us to understand it first.

Appetite and hunger are regulated by hormones. One main hormone, ghrelin, stimulates appetite and food intake. Others like PYY initiate satiety and tell your brain that you should stop eating. These hormones fluctuate throughout the day to stimulate and halt hunger based on levels of glucose in the bloodstream, the amount of food (or lack thereof) in the stomach and altered physiological states like stress. Exercise also impacts appetite hormones. It is well-known that ghrelin is suppressed during and immediately following exercise. This explains why you rarely feel hungry while running or right after.

Why Running Makes You Hungry

This article is about an increase in appetite, so clearly the story doesn’t end there. A lot of research has focused on just this issue and explored what causes appetite to change in relation to exercise. Here are two of the key reasons why your appetite may be more intense after a run:

Exercise Adaptation

When you first begin a new exercise routine, it’s going to be challenging for your body and require more effort to perform. Running is no different, and, therefore, beginner runners burn more calories as the body adapts and becomes more fit. Research has found that appetite and food intake may increase after moderate to intense exercise to make up for this large expenditure of energy. Running in and of itself may be causing the increase in your appetite.

Cutting Calories

Reducing calorie intake has also been connected with a compensatory increase in appetite related to changes in hormones. It’s almost like your body knows you are eating less and tries to tell you to eat more. One study found that a higher appetite was reported 4–8 hours after exercising in a fasted state than when exercising after a meal. Since many people run first thing in the morning on an empty stomach or cut extra calories to try to lose more weight, they may be experiencing an increased appetite because their body desires — and truly may need — more energy.

Tips to Manage Post-Run Hunger

While these findings could be discouraging, don’t worry! With a few tweaks to your eating plan, you can help ensure that post-running hunger does not hinder your weight-loss goals. Troubleshoot your hunger with these tips:

Don’t restrict calories too much when starting a running program. Not only is it potentially not a sustainable plan, but it could be causing an increase in your appetite that is difficult to manage. Make sure you are:

Getting adequate calories throughout the day.

Running with a little fuel in your system by eating a snack 15 minutes–2 hours prior or a meal 2–3 hours prior. Refueling after your longer runs (about 45 minutes or more) if it’s going to be more than 2 hours before your next meal or snack. (Try my favorite Chocolate Tart Cherry Recovery Smoothie.)

Eat every 3–4 hours during the day to keep energy levels up. When you go longer than 4 hours without eating, glucose levels in the blood can drop significantly and trigger your appetite hormones. Your brain will signal you to crave foods high in energy and fat to fix this problem, which makes it really difficult to say no to sweets and treats.

Incorporate high-fiber foods into your meals and snacks. Fiber can slow the emptying of food from the stomach, which means you will feel fuller (or more satisfied) longer. Choose a serving of raw veggies, fruit, whole grains, legumes or nuts at each meal or snack to provide a boost of fiber.

Stay hydrated. As the warm summer months approach us, even a short run can deplete water levels in your body. Since thirst can sometimes feel like hunger, staying on top of your hydration can help ward off fake hunger signals.

Get adequate rest. Sleep deprivation is connected to higher levels of ghrelin, choosing larger portion sizes and increased food intake. A good night’s sleep could significantly improve your appetite control.

Up your sports nutrition knowledge. As your passion for running increases, so should your passion for sports nutrition. If you continue to increase your mileage or frequency of runs, nutrition will begin to play a more crucial role in your success. Work with a dietitian to perfect your individualized nutrition strategy to help you reach your running goals. Here are my top nutrition tips for runners.

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Ways to Set Up Your Kitchen for Healthy Eating

1. Keep fresh herbs and spices handy. Herbs make healthy food much more savory and flavorful, which will help you cut down on less healthy choices like salt and butter. Plus, check out how gorgeous you can make an herb garden look in the kitchen. This vertical garden by Bright Green is a living work of art.

I realize keeping things alive indoors can be a challenge for a lot of us. Growing herb plants need fresh air and sunlight to thrive. Simply keeping herb jars handy in a cabinet next to the stovetop is the low-maintenance version of this suggestion.

2.Enjoy making pretty still lifes out of your produce. This sounds silly, but it works. Put out a large platter, a fruit bowl or that cake stand you never use and play with arranging.

It will inspire you to keep the kitchen stocked with an array of colorful fruits and vegetables, and they’ll always be the first thing you see when you enter the kitchen for a snack.

3.Organize the pantry in an attractive way. Keep your healthy items front and center and make low-cal snacks easy to grab. Hide your secret chocolate stash in case of a total craving (sometimes you just have to have it), so you don’t get tempted by looking at it every time you open the pantry cabinet door.

4.Organize the fridge. Take everything out, give it a good cleaning and keep all this great food you’ve made and produce that needs refrigerating front and center.

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Top fat loss tips

1. Complete a lifestyle diary

This includes what you eat, when you go to bed, how often you go to the bathroom and how much water you drink. This will make you accountable and aware of any bad habits outside of the gym that could be hindering your results.

2. Schedule at least two recovery sessions per week

I liken your body to a bank balance. Every training session is a withdrawal; every recovery session is a deposit. If you are always training (withdrawing) and never recovering (depositing), you will eventually end up overdrawn and injured. Recovery practices include foam rolling, contrast showers, ice baths, massages and long walks.

3. Embrace hot yoga

The hot room allows for increased range of movement (which will translate into better range in your weight training), the heat enhances detoxification processes and the twisting movements improve digestion and lymphatic drainage in addition to massaging the internal organs. Yoga is also great for stress management, and when you are stressed you will hold fat.

4. Test for food intolerances

Just because a food is ‘healthy’, doesn’t mean it’s healthy for you. If it doesn’t make you feel good, don’t eat it. Some of the most common intolerances include eggs, gluten, wheat, dairy, soy, corn and nuts. Intolerances can also be a result of eating too much of the same foods, so try and rotate your meal options regularly.

5. Support your liver and your detoxification channels using alternative body treatments

Think acupuncture, lymphatic drainage massage, Epsom salt baths, body brushing and infra-red saunas. Drink plenty of water to flush out toxins and try starting the day with a glass of warm water with fresh lemon juice.

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