Cary Spotlight | Issue #254

Kidney Disease Alert, Gender Pain Study, Workout Tips & Hugh Jackman's Diet

In this Cary Spotlight Issue…

💭Spotlight Hook Trivia

 😀 Quote of the Day

📅 Lots Of Events This Week

📰 From Weight Loss to Muscle Gain: How Often Should You Work Out?

▶️ Hugh Jackman (55 yr) Still Looks 29 🔥 I EAT 4 FOODS & Don't Get Old!

🚴🥾 Resource Guide: Best Road Biking (& Walking) Trails in Cary

📰 Under-diagnosis of Kidney Disease in Type 2 Diabetes Patients Calls for Action

📰 Study Reveals Gender Differences in Pain Pathways

☀️ Cary NC Weather

🏛️ Support Cary Local Businesses

Question: What is the most consumed beverage in the world after water?

(Answer at the bottom of the newsletter.)

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These articles are for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.

From Weight Loss to Muscle Gain: How Often Should You Work Out?

The frequency of workouts needed to achieve fitness goals such as weight loss, muscle gain, or increased endurance varies widely. Each objective requires a tailored approach to training.

Exercise is universally beneficial, enhancing health, maintaining a healthy weight, reducing stress, and promoting better sleep. However, individuals have diverse motivations for exercising, from losing weight to building strength.

Before starting any exercise regimen, consulting with a doctor is advisable to ensure safe practice and minimize injury risk.

Exercise for Weight Loss

Weight loss hinges on a simple equation: burning more calories than consumed. This can be achieved by eating fewer calories, increasing physical activity, or building muscle mass to boost resting calorie burn. While there's debate over whether exercise alone can achieve weight loss, combining it with a calorie-controlled diet is recommended for optimal results. Continuing exercise after initial weight loss is key to maintaining a healthy weight.

The American Heart Association (AHA) suggests combining cardiovascular and strength training for health and calorie burn. They recommend at least 150 minutes of moderate activity or 75 minutes of vigorous activity weekly. Activities such as brisk walking, dancing, gardening, and biking are excellent moderate-intensity options. For vigorous exercise, consider hiking, jumping rope, running, swimming, or taking aerobics classes.

Building Strength

Strength training, involving resistance to build muscle, is crucial. Muscle mass increases metabolic rate, aiding in calorie burn. The AHA advises moderate-to-high intensity resistance training at least twice weekly. Options include lifting weights, bodyweight exercises like lunges and squats, and resistance bands. Beginners should consider consulting a certified personal trainer for tailored advice and safe practice.

Training for Muscle Gain

Approaches to muscle gain include High-Intensity Interval Training (HIIT) and extended strength-training sessions. HIIT involves short bursts of high-intensity exercise with brief rest periods, effective for building muscle and cardiovascular health in shorter sessions.

Extended sessions, working each muscle group for about 10 sets of 10-12 repetitions weekly, yield significant muscle growth. This can be done through full-body routines or split training, targeting different muscle groups on alternate days.

Ultimately, the best exercise program is one that an individual can perform consistently. Regular effort and increasing intensity will lead to desired results over time. Read full report

How often do you exercise per week?

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Hugh Jackman (55 yr) Still Looks 29 🔥 I EAT 4 FOODS & Don't Get Old!

Resource Guide

Under-diagnosis of Kidney Disease in Type 2 Diabetes Patients Calls for Action

A study from Duke University reveals that fewer than a quarter of type 2 diabetes patients undergo necessary chronic kidney disease (CKD) screenings.

Analysis of over 316,000 patients shows that only 24.9% received both creatinine and urinary albumin-to-creatinine ratio tests, with disparities noted among Hispanic patients.

Additionally, many patients diagnosed with CKD are not receiving comprehensive treatment. 

These findings underscore the need for better implementation of screening and treatment guidelines. The research was funded by the Boehringer Ingelheim & Lilly Diabetes Alliance, with some authors having ties to biopharmaceutical firms. Read full article

Study Reveals Gender Differences in Pain Pathways

A study published in Brain reveals gender-specific differences in pain perception at the cellular level.

Researchers found that pain-sensing nerve cells from men and women respond differently to prolactin and orexin B, two pain-sensitizing substances.

Prolactin made female cells more sensitive, while orexin B heightened sensitivity in male cells. These findings suggest distinct pain pathways for each gender, which could inform the development of tailored pain treatments.

The study's implications are significant, offering a potential for more effective pain management strategies. However, pain is influenced by various factors, and further research is needed to fully understand these mechanisms.

Do you feel that pain management treatments should be tailored based on gender-specific research findings?

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We welcome Mosa Pet Spa and Resort as the newest local business sponsor of Cary Spotlight. We are delighted to announce this sponsorship. #shoplocal

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The Answer to the Cary Spotlight Hook Trivia Question 👇👇👇

Tea is the most consumed beverage in the world after water, cherished for its diversity of flavors and health benefits. Originating in China as a medicinal drink, tea has become a global staple, enjoyed in various forms from black to green, oolong to herbal. Each variety offers distinct tastes and aromas, cultivated in different regions of the world. Tea is not just a drink but a part of daily rituals and traditions in many cultures, celebrated for its soothing qualities and antioxidant properties.

For more information about the history, types, and benefits of tea, you can visit the Tea Association of the USA's website.