If you have ever engaged in intense workouts, you may have noticed that you leave the workout less hungry than you do after moderate workouts. Science confirmed this with a recent study published in the Journal of Endocrine Society. Higher-intensity workouts, specifically high-intensity interval training (HIIT) workouts, can temporarily suppress appetite and reduce total caloric intake. What’s more, it seems to have a greater effect on women. 

There is a growing body of research that indicates how essential exercise is for weight management. That is not to say that it only helps you burn calories; rather, it appears to influence how much you eat post-workout. But the relationship between exercise and appetite is not straightforward. It often defies the notion that increased activity automatically makes you have a ravenous hunger. Exercise does burn calories, but it also seems to impact the hormones that regulate appetite. 

The new research sheds light on how high-intensity exercise can influence ghrelin levels. Ghrelin is the hormone that stimulates appetite. In this article, we will explore this phenomenon and detail what the researchers observed during the recent study. 

Exercise Intensity Affects Appetite

This recent study investigated the effects of exercise intensity and sex on levels of ghrelin and appetite in untrained humans. It was a small study, consisting of eight males and six females, all of whom completed a maximal graded cycle ergometer lactate threshold (LT)/VO2peak test. 

Participants’ exercise intensity was determined on three randomized control or calorically-matched cycle exercise bouts. The first was no exercise, the second was power output at LT, and the third was power output associated with three-quarters of the difference between LT and VO2peak. 

The participants engaged in three cycling sessions. One session was controlled with no exercise. Another involved participants to cycle at moderate-intensity at their LT. And a third session was high-intensity at 7% of the difference between LT and VO2peak. The researchers looked at appetite using visual analog scales. 

Researchers observed that the females had higher levels of ghrelin and deacylated ghrelin (DAG) at their baseline than male participants. Both male and female participants exhibited reduced DAG levels in higher intensity groups compared to moderate intensity groups. That said, only the females had much higher levels of acylated ghrelin (AG) with high intensity exercise. Finally, hunger scores were higher in the group who performed moderate exercise compared to the no exercise group. 

More Key Findings In The Study

According to the study authors, exercise above the lactate threshold may be required in order to suppress ghrelin. Other key findings are as follows:

• High-intensity suppression: Higher intensity exercise suppressed plasma levels of ghrelin, AG, and DAG in men and women. The significant reduction of AG was only observed in women, though.
• Sex differences: Female participants demonstrated higher baseline levels of total ghrelin and DAG compared to male participants.
• Appetite perception: The feelings of hunger were stronger after moderate-intensity exercise compared to the no exercise control session. 
• Moderate-intensity effects: The moderate-intensity exercise either slightly increased ghrelin levels, or did not change existing levels at all. 

Conclusion

If you want to help suppress ghrelin levels, consider engaging in high-intensity exercise. The findings from this new study reveal that not all exercise yields the same results. High-intensity workouts, such as HIIT workouts, seem to be more effective at suppressing hunger and reducing caloric intake post-workout. Incorporating HIIT workouts into your fitness regimen, then, may help you take control of your hunger and achieve your health and fitness goals.

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A weight loss journey is like a rollercoaster: there are many ups and downs and turn-em-arounds. It’s possible for the number on the scale to increase just as you saw it decline for weeks at a time. This is called hitting a weight loss plateau, and it can seem like all the effort in the world won’t get rid of more pounds. 

Many factors influence how you lose weight. There isn’t an excuse to stop what you’re doing just because your weight stops going down. Sometimes, you just need to evaluate your weight loss strategies and see what else your body needs to continue your weight loss. Oftentimes, a weight loss plateau means that the body is in a phase where it needs to maintain that weight for a bit. When that isn’t the case, hormones, diet, or other factors may be at play. The numbers that don’t budge should not discourage you from staying on the healthy path, though. 

The scale is merely one instrument that indicates progress. There are many other signs that are worthy of celebration. Keep an eye out for the following weight loss indicators and celebrate them when you notice. Celebrating small victories can boost your morale and may even encourage you to work harder and push forward. 

You Feel Stronger

Are you lifting heavier at the gym? Do you pick up items that used to seem heavy with ease? Increased strength is an indicator that you are on the right track toward your weight loss goals. A stronger body can mean that you have more muscle mass than before, which means the number on the scale may stop going down. Eventually, as you adapt your routine, you will build muscle mass and lose more fat to continue your weight loss journey. Trust in the process and be proud of your stronger body.

Your Heart Is Healthier 

Improving your metabolic markers (blood pressure or cholesterol levels) can play a big role in the health of your heart. A healthier heart is always worth celebrating, especially on your weight loss journey. You don’t have to see a gigantic jump on the scale to improve metabolic markers either. A small change in body weight can do more for your heart than you realize. 

Your Clothes Fit Better

Sometimes, you may lose inches quicker than you lose weight. This is why you shouldn’t always base your progress off the number on the scale. It’s very uncommon for people to measure their thighs, arms, waist, etc., all of which indicate weight loss. Keep an eye on how things fit during your journey and give yourself a pat on the back if a pair of pants or a jacket goes on more easily after working hard. 

You Manage Blood Sugar Better

Feeling discouraged about your weight loss journey because the scale isn’t reflecting your hard work? Check your blood glucose levels because stable levels can indicate immense progress. Fat is hormonally active, so your blood sugar can be hard to regulate when you have excess body fat. This is why blood sugar regulation can be difficult for people with insulin resistance, or those who are overweight or obese. When you make positive changes in your diet and lifestyle regimen, you should have an easier time balancing blood sugar. Check the numbers and be proud of the control!

You Have More Energy

Do you have a little more pep in your step than you did before you began your health journey? More energy is a big indicator of progress, even if the pounds are not coming off as quickly as you’d like. When you have extra weight on the body, you can become physically, emotionally, and spiritually tired very quickly. To no surprise at all, weight weighs you down, but prioritizing your wellness and doing the work can help you feel more energetic. The same movements that used to tire you out may no longer have that effect. Celebrate that progress because you deserve it.

You Like The Way You Look

Praising your body can be a difficult hurdle to jump over, especially if you have a history of body image struggles. When you start admiring what you see in the mirror, you need to celebrate the progress that got you there. You did the work, boosted your confidence, and changed your health! Just remember that self-confidence isn’t a number on the scale, and that embracing your body can be a game-changer to your weight loss journey. Write down compliments about yourself every day as a way to affirm your progress.

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Omega-3 fatty acids, commonly referred to as omega-3s, are healthy fats that have powerful antioxidant effects in the body. According to research studies, omega-3s work to benefit everything from brain health and immunity to heart function. Even though these foods are essential for overall health, close to 90% of Americans do not meet the recommended daily intake of omega-3s. That is even true for people who eat fish on a weekly basis!

What Are Omega-3s?

First off, there are two main types of fatty acids: saturated and unsaturated. Unsaturated fat breaks down into polyunsaturated and monounsaturated fats, which are terms you commonly see on nutrition facts labels. These chain-like molecules are made up of carbon, oxygen, and hydrogen atoms. Carbon atoms form the foundation of the chain and oxygen and hydrogen atoms latch onto available slots.

A monounsaturated fat has one open slot, while a polyunsaturated fat has more than one open slot. Contrarily, saturated fat has no open slots and is typically referred to as “bad” or “unhealthy.” The reason saturated fats are labeled as such is because they increase the risk of heart disease and stroke. Unsaturated fats, such as omega-3s, are healthy because they support the heart and brain and may reduce inflammation within the body. 

Because the body cannot produce a sufficient amount of omega-3s necessary for its own survival, you have to obtain them from the foods you eat. The specific types of omega-3s include DHA and EPA, which you can find in seafood, and ALA, which exists in plants. Great foods to increase your omega-3 consumption include mackerel, salmon, and other fatty fish, or flaxseed, chia seeds, avocados, walnuts, and other plant-based foods. Failure to eat these foods may yield a few signs that indicate low omega-3 levels. Continue reading to learn more.

Low Mood

Your mood is closely tied to the health of your brain, which oversees serotonin and dopamine, two feel-good hormones. Researchers are not exactly clear how omega-3s like EPA and DHA influence how the body uses and responds to those hormones. What the research does say, however, is that low levels of omega-3s can compromise a person’s mental health. Taking an omega-3 supplement, such as the Dherbs Omega 3 Formula, may assist in elevating your mood and outlook.

Dry And Tired Eyes

Staring at screens all day is a great way to fatigue your eyes. If your eyes are particularly parched, though, you may be low in omega-3s. Both EPA and DHA help ensure that the cells in the retina function optimally. According to research, omega-3s help the eyes combat oxidative stress, so don’t believe that carrots are the only vegetable beneficial for eye health.

Dry Or Irritated Skin

There are numerous causes for dry, scaly, red, or irritated skin. If you use cleansers, lotions, serums, and body butters to improve the skin quality and nothing calms irritated skin, you may need to increase your omega-3 intake. According to researchers, omega-3s support the skin barrier, helping to seal in moisture and keep environmental pollutants out. Additional research shows that increasing your intake of omega-3s, especially through supplements, can help improve the texture, tone, and overall appearance of skin. 

Brain Fog

Both EPA and DHA contribute to the structure of cell membranes in the brain, in addition to aiding the communication between cells. One study involving 176 adults with low omega-3 intake found that supplementing with 1.16 grams of DHA daily for six months was able to improve episodic and working memory when compared to the placebo group. Feeling a little sluggish and unclear mentally? Improve concentration and find a clearing in the fog by increasing your omega-3 intake.

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The body goes through many changes during perimenopause, menopause, and postmenopause. These changes can affect how women feel and the way the body functions. It can be a frustrating and difficult time, as women can experience increased anxiety, sleep disturbances, cognitive impairment, mood swings, and depression. Roughly 85% of women report experiencing varying degrees of these symptoms during these three stages. 

Why does the body go through these changes during these stages of menopause? Health experts note that intricate neurotransmitter and hormonal changes impact the brain and cells within the nervous system. Cognition, sleep, and mood are significantly impacted by these menopausal changes, contributing to the physical and mental changes. As with most things, symptoms vary from person to person and each menopausal individual may experience these changes in varying severity. 

Women can address these symptoms with different lifestyle changes, supplements, and medical interventions. The most underrated way to address these symptoms, however, is through mindset shifts. According to research conducted by menopausal experts, the way women and society approach menopause can make it an empowering time, not a dreadful experience. 

Cultures That Embrace Menopause Experience Better Outcomes

Menopause is shrouded in mystery and shame for women in most western cultures. A 2023 survey of women in the United States found that 60% consider menopause to be stigmatized. A study from 2023 found that 83% of women felt that the menopausal symptoms were stigmatized. Additionally, 37% of women said that they felt shame associated with their own symptoms. Other research indicates that nearly 50% of women do not feel informed enough about menopause, and 60% say they didn’t learn about it until they started experiencing symptoms. 

By changing the cultural narrative surrounding menopause, women may feel more empowered about facing menopause. There are other cultures around the world where women do not fear menopause, which correlates to fewer symptoms. In Japan, for example, the word for menopause is konenki, which translates to “renewed energy.” It is a new phase of life that women should not dread. Interestingly enough, research has found that Japanese women report fewer struggles during menopause than women in the United States. 

Mindset Shifts To Make For Menopause

The way women approach menopause can change how they experience it. Now that there is more information about the topic, women can stay more informed. Additionally, they don’t need to feel shame or hide the fact that they are going through the different stages of menopause. It is a time of transition and there are inevitable changes that need to occur in the body. That said, there are mindsets and outlooks that can help make menopause a greater experience. 

Menopause Can Serve As A Time For Professional Growth

From a professional standpoint, menopause can serve as a time for growth and renewed sense of self. Many women report that they experience the height of their careers during menopause. They are wiser and have more life experiences, in addition to being more sure of themselves. Embracing that power can make a huge difference in the workplace. By being more self-aware and accepting of bodily changes, women can let go of worry. A 2023 survey found that the majority of women don’t feel supported in the workplace during menopause. That means that there is room for a cultural shift around menopause! 

Shed Expectations Of Youth And Fertility

Quite literally, menopause marks the end of having a menstrual cycle. That sets off hormonal changes in the body, resulting in common menopausal symptoms. This time should not be viewed as an ending; rather, look at it as a new beginning. There are no constraints of fertility, the monthly cycle, and unattainable expectations forced on women during their younger years. Menopause can be a liberating experience if women shed those expectations of fertility and youth! When women free themselves from those expectations, they may feel more grounded and powerful, even while experiencing hormonal changes and bodily changes. 

A Time For Rediscovery

Sometimes, it is perfectly acceptable to be selfish. Menopause, much like other moments in life, is a transitional phase, meaning there are opportunities for rediscovery. Part of the process is physical, as there are many physical changes that happen during menopause. But a lot of menopausal changes can be caused by a disconnect between the mind and body. The body responds differently to things it used to do, which can affect how women think about themselves. For example, workouts that used to be effective are no longer effective. Decreased estrogen levels can make it harder to build lean muscle mass. That can be frustrating, but it can also be a time to discover new ways or techniques that support the body. 

By developing a growth mindset and being curious and open, it is possible to be rewarded with another third or half of life that holds opportunity and creativity. During menopause, women can focus on themselves and learn how to approach things differently. Advocating for the self can be very powerful!

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If you have ever been angry, you understand that it does not make you think straight. Although anger alerts you to danger and can inspire action, spending too long feeling this emotion can have long-lasting effects on your health. That is especially true if you constantly feel antagonism toward someone, a situation, or something. 

Anger experiences that are too frequent, too intense, or last for too long can have problematic effects on your health. Clinical psychologists state that anger belongs to the fight or flight response, during which the adrenal glands flood the body with stress hormones, including adrenaline and cortisol. If the body is in a constant state of anger, these hormones run rampant in your body, increasing heart rate and blood pressure. That is because the body is always ready to fight or defend from danger. 

Although the body’s stress response aims to protect you, you don’t need it activated at all hours of the day. You definitely do not need it to deal with whatever is causing your anger, be it an uncooperative child or tense interaction with a coworker. Continue reading to learn just how much anger can affect your physical and mental health. 

Anger Can Interfere With Digestion

There is a lot of research that indicates a strong communicative connection between the gut and brain. In fact, one influences the other! The autonomic nervous system, which regulates involuntary bodily responses, works to regulate digestion. If the body enters fight-or-flight mode, which occurs during stress, it can disturb the digestive process. Researchers note that stress can lead to numerous, unpleasant gastrointestinal symptoms, including abdominal pain, upset stomach, and diarrhea. The longer the stress lasts, the likelier you are to develop acid reflux, irritable bowel syndrome (IBS), or even inflammatory bowel disease (IBD).

Anger Can Affect Sleep

If you struggle to control your anger, it’s possible to experience worse sleep than people who keep their anger in check. One study observed the correlation between higher levels of anger and sleep disturbances. Researchers looked at difficulty initiating and maintaining sleep in middle-aged Korean men and women. The study found that moderate-to-high levels of anger increased the risk of sleep disturbances by 40-70%, depending on the participants. Other research suggests that feelings of anger can increase psychological arousal, which makes it harder to fall asleep.

Too Much Anger Can Harm Mental Health

Just as anger affects digestion and sleep, so too can it take a toll on your mental health. Several studies indicate that anger is higher in people with emotional disorders, such as depression and anxiety. Anger can also worsen symptoms and reduce a person’s response to treatment for mental health disorders. Prolonged anger can affect your ability to think and concentrate, and it can also increase hostility and volatility. All of that can take a toll on relationships and your ability to form bonds. Reacting angrily to things can cause the most harm to relationships. 

Anger Can Increase The Risk Of Heart Attack

There is evidence that links anger to a higher risk of heart attack. In a systematic review of studies consisting of more than 4,000 people, researchers found more than a twofold increase in heart attacks within two hours of an anger outburst. They also noted an association between the level of heart attack and the intensity of anger. More research is necessary to determine how bad anger is for overall heart health. 

Anger Puts Stress On The Heart

Anger triggers the release of stress hormones, which can be quite taxing to your health over time. Research indicates that anger causes changes in the heart that worsen its ability to pump blood. That increases the risk of high blood pressure and subsequent complications, which include heart attack, stroke, heart disease, and metabolic syndrome. Additional research found that people with higher levels of anger have a higher risk of coronary heart disease. Another study found that higher train anger was associated with a higher risk of death from coronary heart disease and complications.

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Ozempic, and other glucagon-like peptide 1 (GLP-1) drugs are intended to help lower blood sugar, but many people use them to lose weight. In fact, they are hailed for their ability to promote rapid weight loss. For anyone using Ozempic, or other GLP-1 drugs, it’s possible to experience a weight loss plateau before achieving the goal weight.

Early rapid weight loss seems too good to be true when you begin using Ozempic. That is because losing weight proves difficult for many. When the weight keeps falling off, though, you expect it to continue uninterrupted. That is an unrealistic dream, as anyone can experience a weight loss plateau, no matter how they are losing weight. The thing is that the plateau catches you off guard. 

What Is An Ozempic Weight Loss Plateau?

This is just like any other weight loss plateau, in that you reach a point when the weight loss slows or stops. The only difference is that the weight loss stops despite still taking the Ozempic medication. Part of this is because people typically lose water weight in the initial stages of weight loss. They then lose some muscle, which helps to burn calories. As you lose muscle mass, metabolism slows down, which affects how many calories you burn. There is an additional process, thermogenesis, which can occur if the decrease in metabolism is greater than expected based on weight lost. 

Like any weight loss plan, though, the body adjusts at a certain point. In the case of an Ozempic plateau, the body adjusts to the effects of GLP-1. Weight loss will slow and eventually stop, but this is very common and to be expected if taking Ozempic. Since GLP-1 drugs are relatively new, though, there is not a lot of long-term data on this subject. Some short-term studies found that both Wegovy and Ozempic resulted in a weight off plateau after one year of use. More research is needed to determine the percentage of people to experience this. 

Is It Common For Ozempic To Stop Working?

It is very normal for weight loss to eventually slow or stop when taking a drug like Ozempic. Weight loss plateaus happen all the time, regardless of the weight loss method. GLP-1 Drugs  like Ozempic and Wegovy can produce dynamic weight loss. That’s why people get confused when they hit a weight loss plateau. 

The reason that a plateau can occur is because the metabolism slows down as people shed weight. That makes it harder to lose weight after the initial weight loss. Hormones that regulate weight can respond to weight loss by telling the body to eat more and reduce feelings of fullness. Basically, the body works against your efforts to lose weight, making it harder to lose weight. Additionally, the hormone signals get stronger as you continue your Ozempic journey, which can make losing weight challenging at a certain point. 

How To Overcome The Plateau

Typically, you have to switch up your diet and exercise habits when you encounter a weight loss plateau. In the case of an Ozempic plateau, you may need to see your doctor. It’s possible that you may need to adjust your medication dose or make certain lifestyle changes, such as focusing on sleep, managing stress more efficiently, and increasing the number and intensity of your workouts. 

Some people may decide to stop taking their medication altogether. That can usually lead to weight gain, so speak with your doctor before you quit cold turkey. The mechanisms of the medication are effective for weight loss, so you may need to continue it to manage obesity. If you want to taper off, then consult how to get off and transfer to a new weight loss plan, as Ozempic isn’t the only way to get healthy. The Full Body Cleanse, for example, has been highly effective for millions of people around the world! Consider the following if you want to overcome a plateau:

• Change your exercise routine and devote more time to your workouts. Consider adding weight lifting or strength training movements to build lean muscle. High-intensity interval training may also be beneficial. 
• Eat more protein, as it helps you build muscle, which can help the body burn more calories. 
• Drink more water to help suppress your appetite, while simultaneously boosting your ability to engage in physical activity. 
• Focus on getting more sleep, as quality sleep can help you consume fewer calories. Set up a regular sleep schedule, waking up and going to bed at the same time every day for a healthier circadian rhythm. 

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Nobody wants to look in the mirror and see saggy skin. It is a reminder that the days of your youth are long gone and that old age awaits. Or, you don’t have to look at it that way! Are you a glass-half-full person, or what? You can figure out the cause of your sagging skin and take the necessary steps to fight the effects of aging and keep the skin looking as healthy as possible.

If you want to take an integrative approach to skin longevity, you have to determine why your skin is sagging. Don’t jump to a conclusion because you don’t want to treat the wrong issue. Knowing exactly why you have dark spots, redness, or even aging or sagging skin can help you establish a treatment plan. Photoshop and botox injections are not the answers! Your skin can look healthy if you do the work to understand why it doesn’t look the way you want. Below are three of the most common causes of sagging skin and what you can do to support it. 

Lifestyle Factors

If you are an SPF addict and you don’t spend lots of hours in the sun, you may want to look at your lifestyle habits. How is your sleep? Do you have high stress levels? A lot of research indicates a clear connection between the health of your skin and your stress levels or sleep health. Due to melatonin, your skin enters repair mode when you sleep. Melatonin plays an integral role in skin repair from UV light, stressors, pollution, and environmental exposure. If you don’t rest, your skin can suffer because the body isn’t producing enough melatonin for the skin to repair itself. 

Next, you have stress. According to research, the skin acts as a stress perceiver and is a target for the body’s stress response. Psychological stress tells the brain and the skin to release hormones that trigger inflammation. Those hormones impair wound healing, accelerate aging, and worsen skin conditions. 

The mind and body, including the skin, will be grateful if you add stress-relieving practices to your daily routine. Yoga, meditation, tai chi, journaling, exercise, or dancing all count. Whatever works to relieve stress, so long as it isn’t harmful to your health, is beneficial. Consider meeting with a therapist or psychologist if you need to talk with someone. Tending to your mental health can, whether you believe it or not, improve your complexion. 

UV Exposure

Collagen and elastin are the skin’s structural proteins that keep it taught and firm. If anything gets in the way of those two proteins, your skin will most likely sag. If you like to sunbathe, you expose yourself to a lot of UV rays, which can penetrate the epidermis and damage skin cells, proteins, and elastic fibers that maintain firmness. In fact, one study found that 80% of signs of visible skin aging (wrinkles, dark spots, and fine lines) are attributed to sun damage. Even if sagging skin isn’t your main concern as you age, UV exposure is to blame for the majority of aging skin that you see. 

You cannot magically undo years of UV skin damage, but you can start taking better care of your skin when you want to venture into the sun. Dermatologists agree that you should wear sunscreen every single day, especially if you are going to be outside. If you plan to spend time in the sun, make sure to reapply every two hours. Additionally, consider using a cleanser, retinol, and moisturizer to remove dead skin and encourage cell turnover.

Age-Related Skin Sagging

You can’t turn back the hands of time. Even if you live a clean lifestyle, sleep great, nourish your skin, reduce stress or use the most expensive skin care products and treatments, your skin will still develop fine lines and wrinkles. Sagging is just a normal part of aging. It’s never a bad idea to spend more time caring for your skin. After all, it is the largest organ in the body. Just understand that sagging is natural and will happen over time. For example, collagen production starts to decline in your mid-20s, and you lose about 1% each year. Women in menopause experience a significant drop close to 30%! 

Sometimes, you just have to face the facts: you cannot fight life’s clock, nor should you feel like you have to. You can, however, cleanse the skin, use a toner, apply moisturizer, use eye creams, lather up in body butters, and protect it when out in the sun. You can also eat to improve skin health (click here for more info on that) and take supplements to encourage healthier skin. Just make sure to look for high quality products if you want to use supplements.

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The body stores blood fats, triglycerides, in order to give you energy throughout the day. The extra calories, sugars, and alcohol that you consume convert into triglycerides. And if you need a little extra energy between meals, hormones release triglycerides. That sounds wonderful, and it is necessary for the body to function, but too many triglycerides in the bloodstream can be dangerous to your overall health. 

The liver can convert triglycerides into glucose, but excess triglycerides end up in fat cells, or adipose tissue. Fatty buildup in the arteries can stem from excess triglycerides in the bloodstream. Higher triglyceride levels can also cause pancreatitis, an inflammation of the pancreas. 

Are There Symptoms Of High Triglycerides?

There are many lifestyle habits that can cause high triglyceride levels, also known as dyslipidemia. You typically won’t develop symptoms if you have high triglyceride levels, though. That said, there are several complications that can result from high levels, some of which include:

• Pancreatitis
• Stroke
• Coronary heart disease
• Multifactorial chylomicronemia syndrome 
• Lipemia retinalis, a condition that changes how the blood vessels in the eyes look

Risk Factors For High Triglycerides

You may have a higher risk of high triglyceride levels because of the following: 

• Menopause
• Lipid metabolism disorder
• A family history of high triglyceride or cholesterol levels
• Pregnancy
• Being of Mexican or South Asian ancestry

What Causes High Triglycerides But Normal Cholesterol?

This is a bit of conundrum because the two usually go hand in hand, or so you’ve been told. Despite what some people say, cholesterol and triglycerides are two different substances in the bloodstream. Triglycerides are the most common type of fat in the body, storing extra calories and converting them into energy. Cholesterol is a waxy substance produced by the liver that produces hormones and builds cells, among other functions. If you have normal cholesterol levels but high triglyceride levels, consider the following:

• Obesity
• Insufficient exercise
• A diet high in carbohydrates, saturated fats, and calories
• Heavy alcohol use
• Smoking cigarettes
• Liver or autoimmune diseases

Knowing all of this information can help you make better lifestyle choices to avoid high triglyceride levels. You may be unaware of certain lifestyle habits that are raising triglycerides. Learn more about these habits below. 

Lack Of Exercise

You burn off excess calories when you exercise, which means those calories don’t convert into triglycerides. Exercise boosts the production of lipoprotein lipase, an enzyme that aids with the removal of triglycerides from your bloodstream. According to a small study of 38 people with coronary heart disease, participants who performed moderately intense aerobic exercise for eight weeks significantly reduced triglyceride levels compared to the group that didn’t exercise. 

What And How Much You Eat And Drink

A diet high in sugar and simple carbohydrates can raise triglyceride levels. These foods contain hydrogenated oils, trans fats, or white flour. Oils, butters, and fats that you eat also create triglycerides, and the extra calories from those foods produce more triglycerides. Drinking a lot of alcohol can also raise triglyceride levels. In fact, one study monitored people who had eight or more alcoholic drinks per week. Their odds of developing high triglyceride levels increased two- to eightfold. 

Certain Health Conditions

There are several health conditions that can cause high triglyceride levels, some of which include:

• Liver disease: Nonalcoholic fatty liver disease, hepatitis, and cirrhosis can cause metabolic issues that affect the liver’s ability to secrete triglycerides and increase their production.
• Thyroid disease: An underactive thyroid (hypothyroidism), can slow hormone production and the rate at which you burn calories. Together, those two things can raise triglyceride levels. 
• Chronic kidney disease: If your kidneys are damaged, they may produce more triglycerides and decrease the body’s ability to clear them from your bloodstream.
• Obesity: If you are obese, the excess body fat, especially the body fat around your stomach, can release free fatty acids that convert into triglycerides when they enter the bloodstream.
• Type 2 diabetes: Diabetes is a metabolic condition that can raise triglyceride levels because of insulin resistance, which can potentially cause buildup in the bloodstream. 

Certain Medications

Sometimes, you have to consult your doctor about the different side effects of medications, especially if you have elevated triglyceride levels. Common medications that increase triglycerides include:

• Retinoids for acne
• Diuretics and older beta blockers that treat high blood pressure
• Corticosteroids that reduce inflammation
• Estrogen in birth control pills or hormone replacement therapy
• Antiretroviral drugs that treat HIV

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As you enter your 40s, the body starts to lose muscle tissue gradually, also known as sarcopenia. Since muscle burns more calories than fat does, losing muscle mass means that your metabolism slows down. That’s not the only hurdle that you face, though. For those who are assigned female at birth, the transition through menopause (perimenopause) is the second hurdle in the way of your weight loss efforts. 

Losing weight in your 40s just isn’t as easy as it was when you were in your 20s and 30s. Plus, it is more common for people to gain fat in this stage of life, especially around the midsection. Additionally, blood sugar levels may increase, which doesn’t make weight loss any easier. So how do you lose weight, or even maintain weight, during your 40s? Hopefully, the following tips aid your weight loss efforts. 

Prioritize Protein

If you want to lose weight, dietitians encourage higher protein consumption because it is more filling than carbohydrates. Eating protein may help you eat less later in the day, whereas carb-centric foods can cause late night cravings. A 2015 study found that menopausal women who ate higher amounts of protein weighed less and had less body fat than people who ate less protein. Higher protein eaters ate 0.8 grams of protein per kilogram of body weight per day. That equates to 55 grams of protein for a person who weighs 150 pounds. Great sources of protein to include in your diet are Greek yogurt, peanut butter, almond butter, organic eggs, kidney beans, black beans, cannellini beans, and wild caught fish. 

Keep Stress Levels Down

Easier said than done, right? As you know, there are new demands sandwiched between adulting, raising kids, and everything else that comes with life in your 40s. Keeping stress levels in check can aid your weight loss efforts. When you are stressed, your cortisol levels are much higher, and they elevate blood sugar and encourage weight gain, especially in the midsection. When you keep your stress in check, you may find that cravings disappear and you have an easier time eating healthier foods. Before you manage stress, identify what your stressors are, so that you know what is in your control. You can control your thoughts and beliefs, not the weather or economic uncertainty. Meditation, exercise, massage, deep breathing, Tai Chi, and yoga are all great stress-relieving practices. 

Establish Your Caloric Needs

There is a difference between eating the average caloric intake and eating the calories your body actually needs. More often than not, people eat more calories than their bodies require. Caloric needs change as you age, so you usually need fewer calories than you did in your 20s and 30s to fill you up. Your caloric needs will vary depending upon your age and your activity level. For example, a 40-year-old sedentary person requires fewer calories than the same person who is moderately active. That same moderately active person needs fewer calories than a highly active person. Moderately active means you walk between one-and-a-half and three miles daily, with active being anything more than that. If you want to lose weight, subtract about 500-750 calories from your weight-maintenance number, but don’t fall below 1,500 calories per day. 

Consider Changing Up Your Exercise Routine

If you regularly work out and don’t see that the number on the scale reflects your efforts, you may need to change up your routine. It’s possible that both your muscle mass and bone density decrease. Another factor is a shift in hormones, which leads to abdominal weight gain. The type of activity you do can influence your results. Strength training can help you maintain muscle and offset bone density loss. If you want to target belly fat, high-intensity interval training is usually your best bet. Just don’t choose weight-bearing exercises that put too much stress on the body. You want to complement your stress-relieving efforts with yoga, for example. If you know how to manage your stress, consider adding more high-intensity workouts per week. 

Eat Fewer Carbs

This is something that nobody wants to hear because carbs are just that good. Lowering your carb intake may help prevent weight gain and make weight loss easier, though. Carbs can throw off your hormones, and you want your sex hormones and insulin in check if you want to lose weight. Sex hormones work with insulin to regulate blood sugar levels. If these hormones are out of whack, you have a higher risk of insulin resistance. Cut back on carbs, especially if you are perimenopausal, to encourage weight loss. If you are going to eat carbs, focus on complex carbs in foods like fruits, vegetables, legumes, and whole grains.

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Gestational diabetes develops when the body cannot produce the insulin it needs during pregnancy, because of the higher levels of hormones. It usually goes away after birth, but if it doesn’t it then becomes type 2 diabetes.

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