Getting defensive is good for men — but not women

Getting defensive is good for men — but not women

Study shows such behavior makes men feel less stressed; women have opposite reaction

By Adam Bean (www.rodale.com)

You might think that defensiveness — which psychologists describe as avoiding, denying, or repressing information one perceives as threatening — would not be a good thing, and maybe even causes you stress. But a new Canadian study finds men may actually feel better, and less stressed, when they are more defensive. By contrast, women are better off not feeling defensive.

The details

The study of defensiveness and stress was carried out at the Montreal Heart Institute, where researchers evaluated 81 men and 118 women aged 20 to 64 years. In a laboratory setting, each participant was given stressful tasks to perform while being measured for both defensiveness and stress level, the latter by way of factors like heart rate, blood pressure, and salivary cortisol (a stress hormone). Turns out that men who were more defensive tended to exhibit fewer signs of stress, compared to less-defensive men. Whereas women showed the opposite response: Those who were more defensive showed more signs of stress, including increased blood pressure and heart rate.

What it means

At face value — if seen purely in terms of defensiveness — the response among the men doesn't seem to make a lot of sense. You would think that defensiveness would equal greater stress in both genders, but it didn't in men, which may have been because they were also being assertive, explains psychologist and principal investigator Bianca D'Antono, PhD. And doing that may have been a de-stressor for them.

"There appear to be gender differences in how people communicate and handle conflict," says D'Antono. "Men are typically more comfortable with getting their points across and standing up for themselves in a more assertive manner. Women tend to perceive assertiveness as aggressiveness, and use this means of communication less often."

That being the case, the women in the study may have been less comfortable when being defensive. "It's possible that the defensive women were being assertive, which was for them a less-healthy, more stressful way to communicate," says D'Antono. "Whereas the more defensive men were being defensive in an emotionally healthy, assertive manner, so they actually felt less stress than their less-defensive, less-assertive male peers."

To help you better cope with stressful situations, whether related to defensiveness or not, D'Antono offers the following suggestions:

· Find a de-stressor that works for you: "It's important to manage your stress through activities, such as regular exercise, relaxation techniques, meditation, yoga, or tai chi," says D'Antono. "Whichever you enjoy most and provides you with the most benefits. All have been shown to decrease stress levels."

· Analyze — and then perhaps modify — your behavioral tendencies: Taking a careful look at your own behavior can the first step to reducing your overall stress levels. It's important to examine how you perceive yourself (as good or bad, competent or incompetent), how you perceive the world around you (basically good, basically bad), and how you communicate with others (passively, assertively, aggressively), along with how all these tendencies affect your relationships, mood, and health, explains D'Antono. "Changing some of these tendencies through work on your own, or through therapy, may result in fewer and less-severe stress experiences, and a more fulfilling life."

12 secrets to staying young

1. How many hours per week do you exercise?

Ideal: At least 2.5

Why it matters: If you log two-plus hours of physical activity a week, you’re up to 30 percent less likely to die in the next 20 years than if you do less or none at all. Exercise — even if it’s frolicking in the surf or dancing to your favorite tunes — helps keep weight and blood pressure in check, lowering your risk for disease

2. What is your body-mass index?

Ideal: Under 25

Why it matters: Active women whose BMI (a measure of body fat) falls between 18.5 and 22.9 may be 2.5 times more likely to age free of disease than overweight, sedentary women. Excess body fat secretes proteins and acids that can up your risk for cancer and more. A BMI below 23 is best, but less than 25 is good. Keep on movin’!

3. What is your waist circumference?

Ideal: Less than 35 inches

Why it matters: Having a middle less than 37.7 inches around cut women’s mortality risk by 23 percent compared with larger waistlines. Less than 35 inches is optimal, so skip trans fats — they can boost belly bulge — and go for avocados and yogurt, which may shrink bloat and tummy fat.

4. What is your total cholesterol level?

Ideal: Less than 200 mg/dl

Why it matters: 240 mg/dl and your risk is twice that of someone with levels below 200. And watch your LDL (“bad”) cholesterol: Above 160 is high and has been linked to increased rates of stroke and heart disease.

5. How much fiber do you eat per day?

Ideal: 25 g

Why it matters: For every 10 grams of fiber you add to your diet, you cut your risk for coronary death by 17 percent, according to a report in The American Journal of Clinical Nutrition. Good sources: legumes (cup of lentils packs 7.8 g) and produce (1 cup of raspberries has 8 g).

6. How many hours of sleep do you get per night?

Ideal: 7 to 8

Why it matters: Snooze fewer than six hours a night and you may be 12 percent more likely to die earlier than if you logged six to eight. Getting less than seven hours disrupts hunger-regulating hormones, causing weight gain and related concerns.

7. What is your blood pressure?

Ideal: Under 120/80 mm/HG

Why it matters: Anything between 120/80 and 139/89 indicates prehypertension, which can often be reversed by adopting stress- and weight-management habits. A number above 140/90 signifies full-fledged hypertension (a heart stressor), and you should talk to a doc about regular monitoring.

8. Do you have a pet?

Ideal: Yes

Why it matters: Cat owners have a 40 percent lower risk of dying from a heart attack than nonowners. Both felines and canines can reduce loneliness and depression, emotions linked to early mortality. Not ready to adopt your own fur ball? Pet-sit for a pal or walk dogs for an animal shelter.

9. Do you take antioxidant supplements?

Ideal: No

Why it matters: Popping beta-carotene and vitamins A and E daily was associated with an up to 16 percent greater mortality risk in a review of 67 studies. Nutrient megadoses may interfere with the body’s natural defense mechanisms, and supplements aren’t subject to rigorous toxicity studies, as pharmaceuticals are. Aim to get your nutrients from an antioxidant-rich diet.

10. Do you wear a seat belt?

Ideal: Yes

Why it matters: When drivers and front-seat passengers click in, their risk for fatal injury drops by 45 percent, the National Highway Traffic Safety Administration reports. Nearly 7,000 car-accident fatalities might have been prevented in 2008 if the victims had been wearing seat belts. Buckle up!

11. How many alcoholic drinks do you have per day on average?

Ideal: About 1

Why it matters: Happy hour, indeed: Moderate alcohol intake has been shown to lower heart disease risk by reducing plaque buildup in arteries. But too much imbibing has been linked to breast cancer. Play it safe and stick to one a day (a 5-ounce glass of wine, a 12-ounce beer or 1.5 ounces of liquor).

12. Do you smoke?

Ideal: No

Why it matters: Cigarettes are the number-one preventable cause of mortality in the United States, responsible for one fifth of deaths annually. Smoking can lead to cancer, diabetes and lung disease — and did you know it also adds years to your looks? Kick butts!

About Weight Loss: Fitness experts say there is no "magic bullet"

The percentage of overweight Americans has increased considerably in the past 20 years. You've probably seen the statistics. Moreover, you may be one of the statistics: More than 60 percent of adults in the United States are overweight or obese, and more than 38 percent of adults are trying to lose weight.

As people strive to manage their weight and health, consumers have been bombarded with the latest "miracle" weight-loss supplements and diet programs. Many of these options offer a quick fix promise, as opposed to a balanced, healthy approach to long-term well-being. This leads to unrealistic expectations from diet supplements and programs. In fact, research indicates that as many as 95 percent of weight-loss plans do not work.

Dr. Bill Wheeler, Ph.D. and RD, a former staff nutritionist to the President of the United States and the U.S. Olympic Decathlon Team, suggests that three of the most notable red flags in weight management are: "effortless," "overnight" and "dramatic."

"If a product or program promises, 'effortless,' weight loss, it does not have consumers' long-term health and wellness in mind," said Wheeler. "Likewise, any product or program that guarantees *rapid results* is designed for temporary loss of water weight, which can lead to yo-yo dieting and the risk of serious disease. Furthermore, a weight-loss product or program should complement your lifestyle, not require a dramatic change to it. Using supplements to promote weight loss simply must accompany a balanced diet and exercise program."

The fitness and nutrition experts at Life Time Fitness (www.lifetimefitness.com) stress that there is no magic bullet. Individuals who want to lose weight should employ a balanced approach that includes exercise, education and nutrition, combined with safe, effective weight-loss supplementation.

"Our advice is based on research and recommendations from accredited biochemists, dieticians, exercise physiologists and the American College of Sports Medicine guidelines on weight management," says Jeff Zweifel, vice president of Life Time Fitness' Nutritional Division. These guidelines state that people should not lose more than two pounds per week, which ensures that they lose fat and maintain lean body mass. "Purported quick-fix programs may ultimately damage their long-term health," Zweifel adds.

Exercise

Regular exercise sends the human body messages to increase its metabolism, strength and aerobic capacity. Each time you exercise, your body responds by upgrading its capabilities throughout the day and night. Fitness specialists at Life Time Fitness recommend engaging in regular cardiovascular exercise four times a week for 20 to 30 minutes per session and participating in resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen and resistance training to increase lean body mass and burn more calories around the clock.

Education

Education is one of the cornerstones of a healthy lifestyle. Once you have the baseline knowledge you need to make intelligent decisions about your health, fitness and diet, you achieve the healthy lifestyle you desire. To encourage ongoing education, Life Time offers free nutrition and exercise seminars, certified personal trainers and group fitness staff, accessible Web site information and corporate wellness programs.

Nutrition

A common-sense approach to healthful eating and nutritional supplementation is important to any weight loss program. The human body has the natural ability to maintain a healthy weight automatically until it is forced to store fat through a lack of physical activity and/or a low calorie diet. Research has shown that the consumption of fat calories has dropped more than 20 percent in the American diet in the past 25 years. However, a calorie-restricted diet forces the body into a "starvation response" of storing as much fat as it can for later use. The easiest way to lose weight is to maintain a well-balanced diet with a mild decrease in caloric intake and increased physical activity.

A weight-loss supplement may help to accelerate weight loss only when combined with nutrition and exercise. Life Time Fitness recently introduced LeanSource Thermogenic Supplements, an ephedra-free, soft-gel weight-loss aid that utilizes metabolically active ingredients to accelerate weight loss, decrease body fat and increase energy and metabolism. Scientifically designed to promote rapid weight loss without the use of harmful stimulants, the supplements are part of a comprehensive weight-loss program, which also involves 20-30 minutes of cardiovascular exercise and 20-25 minutes of resistance training four times per week.

Garcinia Cambogia Extract.Hydroxycitric Acid (HCA)

Garcinia Cambogia Extract.Hydroxycitric Acid Calcium Salt

Botanical Source: GARCINIA CAMBOGIA;

Botanical Synoms:(in india)r kokum, uppage huli;(in English)Brindel Berry/Uppagi, Malabar tamarind,Brindal Berry, Gorikapuli, HCA, Hydroxycitric acid, Malabar Tamarind.

Plant Part Used: Fruit Pulp

Content Synoms: ((-)-HCA).

CAS-No.:6205-14-7

Formula: CaHCA50

Chemical Name:1,2-dihydroxy-1,2,3-Propanetricarboxylic Acid

The herb Garcinia cambogia, a diminutive purple fruit native to India and southeast Asia, has garnered a lot of attention of late as a popular natural weight loss aid. The reason is that the rind of this pumpkinlike fruit is rich in a substance called hydroxycitric acid, or HCA, which is closely related to the citric acid found in grapefruits and oranges.

Weight loss:

Reliable and relatively consistent scientific data showing a substantial health benefit. Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit. The herb is primarily supported by traditional use, or the herb or supplement has little scientific support and/or minimal health benefit.

Who is likely to be deficient?

Since it is not an essential nutrient, HCA is not associated with a deficiency state.

How much is usually taken?

Optimal amounts of HCA remain unknown. Although dieters sometimes take 500 mg of HCA three times per day (before each meal), this amount is far below the levels used in animal research (figured on a per-pound body weight basis). The effect of HCA is enhanced when used in conjunction with a low-fat diet, because HCA does nothing to reduce the caloric effects of dietary fat. Since HCA's mechanism of action seems to be at least partially a blockade of conversion of simple sugars into fats,13 it is likely to work best in conjunction with a high simple sugar diet. HCA may therefore be less useful if it only offsets the negative effects of an otherwise unhealthy diet. High-fiber diets may impair absorption of HCA as noted above. HCA supplements are available in many forms, including tablets, capsules, powders, snack bars, and chewing gum.

Are there any side effects or interactions?

HCA has not been linked to any adverse effects. At the time of writing, there were no well-known drug interactions with Hydroxycitric Acid.

Garcinia and Its Physiology:

The active ingredient, hydroxycitric acid(HCA), is extracted from the rind of the fruit as a substance to promote weight loss. Studies have shown that HCA decreases the activity of an essential enzyme in metabolism of fat. The conversion of carbohydrates into fat requires an enzyme called citrate lyase. HCA temporarily reduces the action of this enzyme, blocking the production of fatty acids making less fat available for cellular storage.

Where is it found?

hydroxycitric acid(HCA) is found in only a few plants, with one rich source being the rind of a little pumpkin-shaped fruit called Garcinia cambogia, which is native to Southeast Asia. This fruit (also called Malabar tamarind) is used as a condiment in dishes such as curry.

Garcinia cambogia is the fruit of the garcinia indica tree also known as Brindle berry, grown in southern India. Hydroxycitric acid (HCA), the active ingredient of garcinia cambogia, is synthesized from the rind of the cambogia fruit.

This product is often sold in weight loss supplements in various forms and under various brand names such as Brindleberry Extract, HCA, and the standardised form which is marketed as Citrimax. HCA is a substance which has been studied extensively for more than two decades.

Various studies have shown that Hydroxycitric acid helps prevent the liver from forming fats from dietary carbohydrates. HCA increases the production and storage of glycogen while reducing both appetite and weight gain. HCA also causes extra calories to be consumed as thermogenisis is enhanced.

Some studies have shown that hydroxycitric acid(HCA) derived from garcinia cambogia promotes weight loss when combined with a high carbohydrate diet, while others have found it ineffective.

Early research by Hoffman-La Roche found that HCA interferes with the break down of fatty acids in the Krebs Cycle resulting in increased energy expenditure, reduced appetite, decreased plasma cholesterol, and inhibited fat synthesis from excess carbohydrate calories.

The most recent findings on HCA, published in the November 11 issue of the Journal of the American Medical Association (JAMA), concluded that HCA was no more effective in promoting weight loss than diet and exercise alone.

It cannot be concluded from just one study that HCA is not effective in assisting weight loss.

The high fibre diet prescribed in the study inhibited HCA absorption The low calorie diet prevented evaluation of HCA ability to reduce food intakeAt present it appears that further research is needed in order to collect more information as to the effectiveness of HCA in assisting weight loss.

What does it do?

(-)-hydroxycitric acid(HCA) is a compound found in Garcinia cambogia, a type of fruit. HCA has a chemical structure similar to that of citric acid (the primary acid in citrus fruits). Preliminary research in the laboratory and in animal research, suggests that HCA may be a useful weight loss aid. HCA has been demonstrated in the laboratory (but not yet in trials with people) to reduce the conversion of carbohydrates into stored fat by inhibiting certain enzyme processes. Animal research indicates that HCA suppresses appetite and induces weight loss.One case report found that eating 1 gram of the fruit containing HCA before each meal resulted in the loss of 1 pound per day.

HCA (hydroxycitric acid) is a close relative of citric acid, the agent that gives citrus fruits their characteristic tart flavor. HCA is obtained as a 50% standardized extract of Garcinia cambogia, a small fruit from southern India, where it has been used for centuries as a food preservative, flavoring agent and digestive aid. Studies show that HCA can curb appetite, reduce food intake and inhibit the production of fats and cholesterol.

HCA exerts its anti-obesity effects through its inhibition of the enzyme ATP citrate lyase, playing a critical role in energy storage, and affecting the appetite. Appetite comes from feedback signals between the stomach and brain, making you feel hungry. When you eat, your food is reduced to the simple sugar glucose, which is then converted into energy. When calorie intake exceeds the body's energy needs, the excess glucose is converted into glycogen, which is stored in the liver and muscles for future conversion into energy. Weight gain occurs after the body's capacity for glycogen storage is reached. At this point, glucose from excessive calorie intake is converted into acetyl coenzyme A via a metabolic pathway involving ATP-citrate lyase and then into fat molecules which are stored in fat cells. HCA inhibits this process by binding to ATP-citrate lyase to reduce the production of acetyl coenzyme A, reducing the body's production of fat and cholesterol.

HCA also increases the ability of the liver and muscles to synthesize and store glycogen, thereby suppressing appetite.

A double-blind trial that provided either 1,500 mg of HCA or a placebo per day to 135 overweight men and women, who also were on a calorie-restricted diet, found after 12 weeks that the HCA supplementation did not produce a significant change in weight loss.10 Uncontrolled and/or preliminary evidence from several other human trials suggests the possibility that weight loss might occur; however, none of these studies is as methodologically strong as the negative trial previously mentioned. These less-rigorous studies used a similar calorie-restricted diet and a similar amount of HCA as the negative trial. However, the double-blind study used a high-fiber diet not used in the prior studies. It has been suggested that such a diet might limit absorption of HCA.Future studies that measure blood levels of HCA (to check whether or not the supplement was absorbed) are necessary to resolve this issue. At the present time, the effectiveness of HCA for weight loss remains unclear and unproven.

Weight Loss Effects:

Studies indicate that hydroxycitric acid(HCA) helps people, including problematic "plateau" dieters, lose weight. Plateau dieters find weight loss especially frustrating because they do lose some weight, but reach a point at which they cannot lose more weight. In a 1995 Israeli study, HCA was gien to eight subjects who had been on a standard calorie-restricted diet for two months and had stopped losing weight. In the following two months they were given 250 mg. of HCA three times a day and continued to follow a moderate calorie-restricted diet. In the second two months, they lost between 3.3 and 17.6 more pounds (1.5 and 8 kg).

HCA also promotes stable weight loss - what you lose stays off. In a 1994 Danish study, 28 subjects took 750 mg. of HCA and 125 of chromium for six weeks. Over this time period, the subjects lost an average of 8.21 pounds (3.73 kg). The last two weeks of the study were conducted without the HCA. During this period, there was further weight loss of 1.7 pounds (0.8 kg). No weight gain was seen.

In a 1997 study, subjects took 2.6 grams (2600 mg.) of HCA per day for two months as part of a 1200 calorie-per-day, low-fat diet and exercise program. After the two months, the subjects continued taking the HCA for another year, but with no food restrictions. At the end of the year and two months, the subjects had lost 15% of their original weight, with an average weight loss of 30.4 pounds (13.8 kg).

Fat-Burning Capability of HCA:

To understand how HCA both inhibits us from producing fat and helps us burn fat, we should consider a simplified explanation of what happens when we eat too many carbohydrates. The following numbers and letters correspond to those on the illustration.

• When we over consume carbohydrates, we have an over abundance of a substance known as acetyl coenzyme A (acetyl CoA).
• Acetyl CoA cannot pass out of the mitochondrion, whiich is the cell's "energy plant." Because of this, the body transforms acetyl CoA into something called citrate. Citrate does pass out of the mitochondrion and into the cell cytosol, which is the fluid section of the cell.
• Here, the enzyme ATP citrate lyase separates the citrate into two components, acetyl CoA and oxaloacetate.
• The acetyl CoA is then converted into a substance known as malonyl coenzyme A (malonyl CoA).
• Malonyl CoAis the "base" from which fatty acids (and thus fat) and cholesterol are formed from carbohydrates. You can see that if malonyl CoA is formed, the body is able to produce fat (and cholesterol). Malonyl CoA also blocks the activity of the enzyme carnitine acyltransferase. This enzyme transports existing fats back into the mitrochondrion where they can be burned. When malonyl CoA blocks its activity, it is harder to burn fat (and lose weight). We could say that when the body creates fat (due to malonyl CoA), it does not burn fat (because malonyl CoA does not let fat be transported to the mitochondrion).
• Research indicates that HCA may work by blocking ATP citrate lyase from separating Acetyl CoA from citrate. If there is no acetyl CoA, it cannot be converted into malonyl CoA. If there is no malonyl CoA, fats and cholesterol cannot be easily created.

• Just as importantly, the absence of malonyl CoA means that carnitine acyltranferase can transport existing fat into the mitochondrion where fats can be more easily burned. You might say that if the body does not create fat (there is no malonyl CoA to form fatty acids), it can burn fat (there is no malonyl CoA to prevent fat from being transported to the mitochondrion.

Safety and mechanism of appetite suppression by a novel hydroxycitric acid extract (HCA-SX).:

Mol Cell Biochem. 2002 Sep;238(1-2):89-103.Ohia SE, Opere CA, LeDay AM, Bagchi M, Bagchi D, Stohs SJ.Department of Pharmacy Sciences, Creighton University School of Pharmacy and Allied Health Professions, Omaha, NE 68178, USA. seohia@creighton.edu

A growing body of evidence demonstrates the efficacy of Garcinia cambogia-derived natural (-)-hydroxycitric acid (HCA) in weight management by curbing appetite and inhibiting body fat biosynthesis. However, the exact mechanism of action of this novel phytopharmaceutical has yet to be fully understood. In a previous study, we showed that in the rat brain cortex a novel HCA extract (HCA-SX, Super CitriMax) increases the release/availability of radiolabeled 5-hydroxytryptamine or serotonin ([3H]-5-HT), a neurotransmitter implicated in the regulation of eating behavior and appetite control. The aim of the present study was 2-fold: (a) to determine the effect of HCA-SX on 5-HT uptake in rat brain cortex in vitro; and (b) to evaluate the safety of HCA-SX in vivo. Isolated rat brain cortex slices were incubated in oxygenated Krebs solution for 20 min and transferred to buffer solutions containing [3H]-5-HT for different time intervals. In some experiments, tissues were exposed to HCA-SX (10 microM - 1 mM) and the serotonin receptor reuptake inhibitors (SRRI) fluoxetine (100 microM) plus clomipramine (10 microM). Uptake of [3H]-5-HT was expressed as d.p.m./mg wet weight. A time-dependent uptake of [3H]-5-HT occurred in cortical slices reaching a maximum at 60 min. HCA-SX, and fluoxetine plus clomipramine inhibited the time-dependent uptake of [3H]-5-HT. At 90 min, HCA-SX (300 microM) caused a 20% decrease, whereas fluoxetine plus clomipramine inhibited [3H]-5-HT uptake by 30%. In safety studies, acute oral toxicity, acute dermal toxicity, primary dermal irritation and primary eye irritation, were conducted in animals using various doses of HCA-SX. Results indicate that the LD50 of HCA-SX is greater than 5,000 mg/kg when administered once orally via gastric intubation to fasted male and female Albino rats. No gross toxicological findings were observed under the experimental conditions. Taken together, these in vivo toxicological studies demonstrate that HCA-SX is a safe, natural supplement under the conditions it was tested. Furthermore, HCA-SX can inhibit [3H]-5-HT uptake (and also increase 5-HT availability) in isolated rat brain cortical slices in a manner similar to that of SRRIs, and thus may prove beneficial in controlling appetite, as well as treatment of depression, insomnia, migraine headaches and other serotonin-deficient conditions.

Other Functions and Mechanisms:

Appetite Suppression: HCA also suppresses appetite. It does this not through an "aversion" mechanism - it does not make food taste bad - but by making your body think it has ben fed small meals throughout the day. And if your body thinks this, it is not going to feel hungry. The result? Less cravings to eat!

Increased Energy: Many HCA users also notice a greater energy level. This may prove true for many, because HCA helps your body burn fat it had not been able to burn. If your body is suddenly burning fat that it had not been able to burn before, it is logical that this would add to your energy.

How It Works: HCA research has been ongoing since the 1960s. In the three decades since then, much has been both theorized and determined. A summary of the most telling research brings out the following.

HCA is safe to use: HCA inhibits carbohydrate lipogenesis. Simply put, this means that the carbohydrates we eat are not as easily converted to fat and potential weight gain. HCA not only inhibits the manufacturing of fat from carbohydrates, it also helps the body burn off fat more efficiently.

Suggestion for Capsule: 500 mg of Garcinia cambogia fruit powder extract standardized (50%) to supply 250 mg of hydroxycitric acid (HCA).

Although HCA can remain active for several hours after ingestion, trials have shown that it is up to 8 times more effective when taken 2-3 times daily. HCA is even more effective when taken with chromium.