FINDING MOTIVATION AFTER THE HOLIDAYS
December 30, 2012 | Posted by Heather Jackson Enjoying the many flavors, delicious dishes and delicacies of the holiday season is a double edge sword, but no puzzle to solve: it taste so good going down, but can be so difficult to burn off. Rich eggnog, mashed potatoes, ham with a sweet maple glaze and cornbread casserole; cake, fudge and pumpkin ice-cream (which only comes around once a year) and assortment of mint flavored cookies and rich appetizers are one of the biggest joys of the holiday season. Admit it, it’s ok—you indulge during the holidays, and when it’s over, you’ve gained five pounds. When Thanksgiving, Christmas, Hanukah and New Years’ have come and gone, how do you pick up where you left off? How do you not only continue with your previous exercise and diet routine, but find the motivation to make up for lost time? We’ve laid it out for you here, where you’ll find an easy guide to get back on the bandwagon, and steer clear of the holiday feasting until it rolls around next year. From Water to Weight Loss Are you the rule, or the exception to the rule, with the ‘rule’ being this: the average American gains anywhere from 5-12 pounds during the holiday season? Ouch. That’s a larger pant size! Even if you allow yourself some tempting fare (after all, Aunt Mae will scorn you if you pass up her famous peanut butter fudge!) commit to this healthy rule: for every treat you indulge in, make yourself drink a glass of ice cold water before you eat it, and immediately following it. Water works by helping you keep the pounds down in two ways. First, studies have shown that ice cold water creates an opportunity to increase your metabolism. When you hydrate yourself before each sweet treat (before and after the holidays roll around), not only will you fill yourself up and decrease your hunger pains for that sweet tooth of yours, but you’ll flush out the sugar from your system. Motivation starts with feeling good about yourself, and keeping hydrated is one of the most effective ways to feel strong, develop a powerful mindset and keep your waistline slim and trim. Getting Back to the Basics After the holidays have come and gone, and you’re left feeling like your body needs a major detox from the heavy, rich and sweet foods you’ve digested, lay off the scale for a few weeks. Sure, it’s important to track your progress as you lose the holiday weight, but you don’t want to start off feeling frustrated and hopeless. Give yourself two weeks from say, January 1st of the New Year to get back to your old tricks – taking your favorite cardio class twice a week, indulging in a new activity to spice up your workouts, eating lean protein, fiber and fruits and vegetables; and staying as active as possible throughout the day. Your weight will begin to melt off quicker than you can say New Year’s Resolution! But be patient, and give yourself a fighting chance to lose the weight you gained. When your jeans feel a bit looser after the first few weeks, step on the scale, and begin to track your progress – but not without feeling proud of how much you’ve accomplish so far.
0 Comments
By Zawn Villines
Reviewed by Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT Liver cleanses promise to rid the body of toxins and impurities, but they are controversial because there is little science to support their use. Products that claim to detox the liver might even be dangerous, and the United States Food and Drug Administration (FDA) do not regulate them. In this article, we look at how liver cleanses claim to work and what evidence exists to support them. What is a liver cleanse? A liver cleanse may involve may involve choosing or avoiding specific foods, or going on a juice fast. The liver is the body's natural detoxifier, as it cleanses the body of toxins and produces bile to support healthy digestion. A healthy liver can detoxify almost everything that a person encounters. The liver is on the right side of the body, just under the rib cage, When the liver is diseased, the body cannot filter out toxic substances as efficiently. This can cause a wide range of symptoms, including:
A variety of natural health practitioners, supplement companies, and medical websites argue that the liver accumulates toxins during the filtering process. They insist that over time, these toxins can cause a range of nonspecific symptoms and may even cause serious diseases or increase the risk of cancer. There is little evidence to support this. Over time, however, exposure to chemicals can damage the liver. For example, drinking alcohol is a well-known way to ruin liver function over time. In most cases, a liver detox involves one or more of the following:
While liver failure is a serious health problem, there is no evidence that dangerous toxins accumulate in otherwise healthy livers without specific exposure to large amounts of these chemicals. Mainstream medical practitioners argue that the liver does not need detoxing and that doing so might even be dangerous. Liver cleanse: Fact or fiction? A liver cleanse will not cure a liver disease, and should not be used to replace normal treatment.A healthy liver naturally cleanses itself. An unhealthy liver will not get better with a liver cleanse. A person with liver disease needs proper medical treatment and may require lifestyle or dietary changes. Some evidence suggests that supplements, such as milk thistle, may improve liver health. However, there is no evidence that these supplements will detox the liver, or that they can cure any liver condition. Liver cleanses also pose some health risks:
Can cleansing the liver help you lose weight?Some liver cleanses promise to aid weight loss by improving a person's metabolism. Supporters believe that flushing the liver of toxins can improve metabolism, but there is no evidence to support this claim. In fact, very low-calorie diets can slow the body's metabolism. This is because the body adjusts to the low nutrient intake by absorbing nutrients more slowly. Some diets that claim to improve liver health require people to consume few calories for several days. This can result in temporary weight loss. Much of the weight loss, however, is water weight, which will return once a person begins to eat normally again. Liver-friendly foods Avoiding foods high in fat, such as meat, fish, or dairy, may help people with liver disease.While it is not possible to cleanse the liver with any specific food or combination of foods, doctors may recommend dietary changes to people with liver disease. For most people, avoiding very fatty foods and alcohol can reduce the risk of liver disease. Doctors may offer dietary recommendations to people with specific liver diseases:
People with healthy livers do not need to adopt specific diets. Simply eating a balanced, whole food, varied diet and limiting alcohol intake will help preserve liver health. Other ways to improve liver health Some simple strategies that can reduce the risk of liver disease and help the liver rid the body of toxins include:
Should you try a liver cleanse? A healthy liver is crucial for maintaining a person's overall health, but expensive cleanses or diets are just not necessary. In some cases, they may even be dangerous. A healthy lifestyle, balanced diet, and regular consultations with a doctor are far more valuable to the health of the liver than any fad diet or cleanse. Liver cleanses offer no proven benefits. To protect liver health, people can adopt a more comprehensive, long-term health strategy. 9 Health Benefits of Juicing That You May Not Be Aware Of (and How to Get Them)
As a child I’ve been often told by my parents that if it tastes bad then it’s good for your health. They say that to encourage me to eat more vegetables because as a kid I love eating meat, ice cream and junk food. Oh how I loathe eating vegetables especially bitter dark greens like bitter melon and mustard greens. If I could swallow them whole I would but I’d just stuff it in my mouth, chew a little and rinse it all down quickly with a glass of water. Now that I have my own family, I have a better appreciation on how important these dark greens are. But even so I still have trouble eating more than 6 servings of fruits and vegetables which my body needs to be healthy. Experts recommend at least 6 to 8 servings so there is a gap to fill and juicing can help fill that void. I’m sure you’re on the same boat. Read this article unless you’re an athlete who can consume four to five thousand calories from a balanced diet. And at the same time burn it off during intense workouts. For regular folks like you and me, we all struggle getting enough greens and fruits in our diets. How does juicing help us? Well… 1. More nutrient absorption because the gut doesn’t need to digest all that fiber Don’t get me wrong fiber IS important because it also contains nutrients and helps digestion. But bear with me I’m talking in a practical sense here. How many of you realistically can eat two to three pounds of vegetables each day? Juicing makes this possible because this process involves extracting juice. And leaving off the pulp which takes digestion off the equation and introduces nutrients directly to the blood stream. Since you’re drinking rather than eating, you’re able to take in more vegetables thus absorbing more nutrients without stuffing yourself too much with a lot of fiber. In short juicing allows you to consume more vegetables efficiently. Remember that majority of the ingredients in a recipe should be vegetables and minimize high fructose fruit like apples and strawberries. A good ratio to follow would be 80% vegetables and 20% fruit. Our body only needs 15 to 25 grams of sugar so you can get that from other food sources. For people starting out, it can be tough because drinking vegetable juice isn’t palatable. Experts say to counter strong flavor of dark greens, mix in a fruit like a lemon that has low fructose content to mask the bitterness. But if it’s too bitter then add an apple. Of all the varieties of apple, green apple has the lowest sugar content which makes it a good option. It takes a few weeks to get assimilate to the flavor of green juice and once you have, try to lessen the amount of fruit to the bare minimum. 2. It allows you to consume a wider range of vegetables which allows your body to get more nutrients How many different types of vegetables do you cook in a week? In our home I’d say we cook around one or two types of vegetables per meal so it adds up to around 7 to 10. BUT we don’t cook for every meal because more often than not there are leftovers. And we usually eat out on weekends. So no matter how we try, we limit ourselves in terms of variety. Juicing helps us here because we can add a lot more variety in every juice we make. You have lots of options in terms of recipes and limited only by produce available in the grocery store. If you juice before every meal, you can use 5 to 6 different vegetables per day that may include dark leafy greens or cruciferous vegetables. You see where I’m getting at? This allows you to add more variety and with that more nutrients. Speaking of nutrients, Julie Daniluk discusses the nutritional benefits of each of the colors in the rainbow spectrum… 3. It feeds good bacteria to the gut Most of us don’t know this but a third of our immune system is located in our digestive trackand countless research shows that the key to a health body is a healthy gut. Hippocrates in fact said 2000 years ago that “All disease begins in the gut”. What does juicing have to do with this? In a study done by Gemma Walton PhD, they found that eating food rich in prebiotics such as in leeks and bananas increased good bacteria in the gut by 133 million. Vegetables are one of the best sources of these prebiotics. To give you proof here’s a list of foods rich in prebiotics. Light green, dark green and yellow coloured vegetables are rich in carotene, Vitamin C and E and folate that help fight colon cancer. Ginger is another ingredient that aids digestion and heals upset stomach plus it has numerous other benefits. All this simply states that one of the ways of improving digestive health is adding the right amount fruit and vegetables to your diet through juicing. Tip: Drinking a glass of warm lemon water every morning goes a long way in improving the health of your gut. Try it for a week and let me know what you think. 4. It helps fight cancer Cancer treatment involves chemotherapy that takes a toll on your body and bank account. And a lot of people have turned to alternative medication which includes juicing to fight this dreaded disease and there are some people who have won the battle! Take these stories with a grain of salt. I’m not saying that juicing will cure cancer but it’ll help keep the body nourished during the process of chemotherapy. Even if there isn’t concrete scientific evidence that proove that juice is better than eating whole fruit and vegetables, juicing will allow you to consume more vegetables because it’s easier to swallow and nutrient absorption is almost instant. Pundits may say that we need fiber but there are instances where juicing is beneficial. Cancer patients is a good example because these folks will have trouble swallowing food so eating large quantities is not practical. This enables them to keep their bodies nourished during a physically draining procedure like chemotherapy that kills blood cells. Prevention is better than cure By eating more fruits and vegetables will nourish will help arm your body with anti-cancer nutrients that will help fight off cancer cells. Like what I’ve said in point number 2, juicing helps you consumer more because your digestive system will not have to work as hard as it needs to digest. Since the vegetables we eat now are less nutritious than it was 50 years ago because of a number of factors like over farming that depletes nutrients from the oil, we simply have to eat more to compensate for this. Dr. Brian Lowenta says that in order to reduce the risk of cancer we have to eat 2-3 cups of fruit and over 3 cups of vegetables everyday! I don’t think I’ll be able to eat that much fruit and vegetables and this is where juicing comes in. Tip: Avoid adding to much fruit into your juice recipes because drinking lots of fruit juice increases your risk of diabetes and becoming overweight. Only use fruits to mask the strong flavor of vegetables. You can also add a piece of cucumber. It dilutes the flavor and is great at increasing the amount of juice that you’ll drink. I prefer to use cucumber than adding water into the juices I make. 5. It helps lower high cholesterol Lowering your cholesterol involves more than just juicing. You’ll have to totally change your diet. In my case, my ALDL or bad cholesterol is over the border. And the doctor advised me to remove fried food from my diet. Yes, no saturated fat, no beef or pork and replace that with more veggies, fruit, oats, seafood and chicken. Juicing helps me consume more vegetables that help lower cholesterol like capsicum, dark greens, cucumber, celery, ginger, bitter melon and lemon to name a few at higher doses because I can’t imagine myself eating a whole stack of those. So in essence to lower cholesterol, you need to radically change your diet (yes avoid fried and fatty food), exercise more and eat more greens and fruits. 6. It helps detoxify our bodies A few decades ago our lives are much simpler. The absence of the internet and mobile devices permitted us more time to cook our own meals. A slower paced lifestyle means less stress and a home cooked meal often times is healthier than fast food. Today it’s the opposite. Technology should make our lives easier but the opposite has happened. Have you noticed that the pace of our lives is moving faster and faster? So fast paced that we hardly have time to cook our own meals and have to rely on fast food for our body’s nourishment. And stress from work takes a toll on our body over time. So we need to detox. Detoxing rids the body of toxins that accumulate over time because of poor diet choices, lack of exercise and a generally unhealthy lifestyle. Who needs to detox? Well most of us do. One great way to detox is through a juice fast. Remember that this is different from drinking a smoothie because smoothies still have the pulp that our gut needs to digest. The goal of a juice fast is to rest our digestive system, nourish it with nutrients found in fruits and vegetables then flush out toxins. The key to a successful juice fast is to know what to expect, how to prepare your body and how to break a fast. 7. It helps lower blood sugar levels Another sad reality in the era of commercialism would be the rise of people who have diabetes. And a lot of them are in their 20’s and sometimes teenagers. With the growing number of fast food chains, the allure of cheap food served within minutes is hard to resist. And our health is paying the price for that convenience. According to cdc.gov around 26 million Americans have and an estimated 79 million have pre-diabetes! That number is staggering! Fortunately by changing your diet, that means eliminating fried food, pork, beef, sodas and anything sweet, you can lower down your blood sugar levels. Eating foods like ginger, broccoli, spinach, celery, and onion as well as acidic fruits like lemon, grapefruit, pomegranates and oranges will help lower bad cholesterol. How does juicing come into the picture? Juicing these vegetables help you consume more without overloading your digestive system. Remember to limit the amount of sweet fruits in the mixture to just the bare minimum – only use it as a sweetener. If you like fruit, it would be best to eat them whole with the fiber to slow down the release of fructose to the bloodstream. Tip: If you are a diabetic or your blood sugar levels are close to the border try these recipes, it has helped my father with his type-2 diabetes and he is now off his medication. A word of warning though, these recipes don’t taste good but are effective. If you’ve tried them let me know if it has worked for you. 8. It helps us get better skin You have probably heard the term “you are what we eat” at some point in your life. This also applies to our skin. If we eat nothing but greasy junk food, our skin will most likely be oily and have a lot of breakouts. I was like that during high school and college. My diet consists of burgers, fries and sodas and my skin reflected that diet. I usually had acne breakouts that literally covered my entire face. Yes you could say that hormones played a part. But I could have at least minimized the break outs if had I minimized junk food. Juicing helps us getting better skin not only by allow our bodies to absorb more nutrients that our skin needs. It also helps suppress our appetite for not so healthy meals like chips and fried chicken. I’m sure you’d agree with me that sipping a cup of fresh cucumber + beet + carrot juice is much better for your skin compare to drinking a cup of Frappuccino. 9. Improves Athletic Performance While green leafy vegetables can give your body a nutritional boost that other foods cannot, there is one particular vegetable (a root crop) that can improve athletic performance naturally without having to resort to performance enhancing drugs. What is this vegetable? It is beet. You can eat this velvet root crop raw with a salad. Or if you want immediate nutrient absorption then add it to your juice recipe. World class athletes from runners to cyclists swear by beet root juice. Studies have shown that drinking pure beet root can shave off minutes from your running time. Beet improves oxygen and blood circulation inside the muscle thus improving muscle endurance. Experiments where done to refute those claims but only using low intensity workouts. But the number of world class athletes who swear by beetroot are increasing so it’s hard to deny that fact. Marathon runner Ryan Hall drank a cup of beetroot juice to improve his run time. Auburn’s football team swears by this red pre-game elixir. New studies mention that while beet juice may not enhance blood flow, it can “de-stiffen” blood vessels – this eases the workload of the heart. To Wrap It Up Juicing isn’t a gimmick but a beneficial practice that will help you improve your health when done right. Drinking juice before a meal is a great way to suppress appetite so you’ll eat less. When you eat less, it helps prevent weight gain. And drinking a cup of green juice is way healthier than drinking a can of soda. Since there is no pulp, nutrients are absorb almost instantly and this makes it beneficial to people who have weak digestive systems. People who’ve gone through chemo or surgery can use juicing to help their bodies absorb nutrients when they’re unable to eat. People who have high blood and high cholesterol can also benefit from this. If you have any questions please comment below. Please do share this in social media channels like Facebook or Twitter if you find this helpful. 10 Reasons Your Belly Fat Isn't Going Away Yes, stomach pudge may be stubborn, but here are a slew of research-proven ways to dump it for good. Camille Noe Pagán February 03, 2017 Lose the pudge A little bit of belly fat is actually good for you: it protects your stomach, intestines, and other delicate organs. But too much fat is anything but healthy. Extra fat cells deep in your abdomen (aka visceral fat) generate adipose hormones and adipokines—chemical troublemakers that travel to your blood vessels and organs, where they cause inflammation that can contribute to problems like heart disease and diabetes. The good news? Every pound you shed can help reduce your girth. "Once women start losing weight, they typically lose 30% more abdominal fat compared with total fat," says Rasa Kazlauskaite, MD, an endocrinologist at the Rush University Prevention Center in Chicago. Even better, the choices you make every day can supercharge your ability to burn belly fat. Here are 10 common pitfalls—and ways to undo each one. You're on a low-fat diet To shed belly fat, it's good to eat fat—specifically monounsaturated fatty acids (MUFAs). When researchers in one study asked women to switch to a 1,600-calorie, high-MUFA diet, they lost a third of their belly fat in a month. "MUFAs are satiating, so they help you eat fewer poor-quality foods," says David Katz, MD, director of the Yale Prevention Research Center. Belly blaster: Have a serving of MUFAs—like a handful of nuts, a tablespoon of olive oil, or a quarter of an avocado—with every meal and snack. You've been feeling blue for a while Women with depressive symptoms were far more likely to have extra belly fat, found a recent Rush University Medical Center study. That may be because depression is linked to reduced physical activity and poor eating habits. Belly blaster: Exercise! "It improves levels of brain chemicals that regulate metabolism of fat, as well as your mood," Dr. Kazlauskaite says. This enhances your motivation to do other things that help ward off depression, like seeing friends. But if you're so bummed out that you don't want to do things you used to enjoy, it's time to seek the help of a therapist. Your food comes from a box Simple carbs (like chips) and added sugar (in items like sweetened drinks) cause your blood sugar to spike, which triggers a flood of insulin—a hormone that encourages your liver to store fat in your middle. Belly blaster: Instead of focusing on cutting out junk, center your efforts on adding in healthy fare (think extra servings of vegetables at each meal). As Dr. Katz says, "Filling your tank with high-quality fuel thwarts hunger." You're skimping on the miracle mineral Magnesium regulates more than 300 functions in the body. No surprise, then, that a 2013 study found that people who consumed more of it had lower blood sugar and insulin levels. Belly blaster: At least twice a day, reach for magnesium-rich foods such as dark leafy greens, bananas, and soybeans. You're hooked on diet soda A study in Obesity found that diet soda drinkers were more likely to have a high percentage of fat in their bellies. The researchers think that diet drinkers may overestimate the calories they're "saving," and then overeat. Belly blaster: If you're not ready to kick your habit, the researchers suggest reducing the number of food calories in your diet. You love burgers When Swedish researchers gave one group of adults 750 extra daily calories, mainly from saturated fat, and another group the same amount of calories but mostly from polyunsaturated fatty acids (PUFAs) for seven weeks, the saturated fat group accumulated two times as much visceral fat. Belly blaster: Dine on fatty fish like salmon or trout once a week to get a good dose of PUFAs. The rest of the time, reduce your intake of red meat and opt instead for protein low in saturated fat, such as legumes and chicken. You think girls don't get beer guts According to a 2013 Danish study, beer may indeed be linked with abdominal obesity. And though beer appears to have the greatest impact, wine won't save you from a spare tire: One study found that the amount of alcohol of any type that women drank contributed to weight gain. Belly blaster: Stick with seven or fewer alcoholic beverages a week. Light to moderate drinkers are the least likely to carry excess weight anywhere, shows a recent Archives of Internal Medicine study. You can't recall when you last said "om" Menopause-related hormonal changes (which typically begin in your 40s) make it harder to shed stomach pudge—but vigorous yoga can help offset the effects. A 2012 study found that postmenopausal women who did an hour-long yoga session three times a week for 16 weeks lost more than 1/2 inch around their waists. Belly blaster: Not a fan of Sun Salutations? "Take an hour to do something nice for yourself," which could help control your stress hormones, advises Sheila Dugan, MD, a physical medicine and rehabilitation specialist in Chicago. Your meals are beige Brightly colored fruits and veggies are loaded with vitamin C, which reduces cortisol. What's more, a recent study in The Journal of Nutrition showed that people who ate more of the nutrients in red, orange, and yellow produce had smaller waists as a result. Belly blaster: Add color to your plate by topping fish with a mango salsa, or throw diced red pepper into your turkey meatballs. Your sweat sessions don't involve sweat Research has shown that high-intensity interval training, or HIIT—bursts of vigorous activity followed by short periods of gentle activity or rest—boasts belly-shrinking benefits. "High-intensity exercise seems to be more effective at reducing insulin, triglycerides, and cortisol, and it burns more calories in less time, too," notes Shawn Talbot, PhD, a fellow of the American College of Sports Medicine. Belly blaster: If you enjoy biking or running, for example, accelerate to a pace that makes it hard to talk for two minutes; then slow down for a minute, and repeat until you're done. Like resistance training? Try a series of moves like squats or push-ups for two minutes each with a 60-second break between them. Working in today's day and age can be extremely stressful.
With the demands of your job, deadlines, family issues at home, children and their activities and maintaining your own health and relationships can be tough on our bodies. It's often difficult to actually finds ways to de-stress when you are constantly surrounded by it. It's even harder to do when others are telling you to relax. It's not that you want to be stressed right? What's causing the stress?! The best ways to start to deal with your stress and begin your relaxation is by figuring out what is causing the most stress in your life at the moment. Once you figure this out, you need to figure out what you need to do. Whether that be leaving the job that you are doing, minimizing your work load by cutting your hours, or getting a massage to "get away" from home issues. Many people are not able to just up and leave their positions at their office. If there is a way to go to your supervisor and speak with them about taking some responsibility away for a short time to get yourself back on track, would be the best thing to do. Ways to de-stress The best way to actually de-stress your issues is by finding something that you enjoy doing. I always recommend that people find a hobby that they have fun doing. There are those that love to paint, crochet, cook (me!), walk, refurbish furniture, etc. As long as you are enjoying the things that you do it will keep your mind off the negative and actually open your creative side. Be sure that you are allowing yourself to enjoy these things at least once a day if not every other day. When we have built up stress, it will cause our bodies to focus on calming you down versus your bodies doing the optimal functions that it needs. Many times, our immune systems will weaken after/during stressful events which is why we all become sick during these times. Holidays are a big trigger for most people, family events can cause a lot of drama between members plus the amount of germs that you are being exposed to. The best way for you to help cope with stress is by getting your body moving, there are a lot of people that will go out and run/walk, lift, bike, hike, etc and will feel much better after because they solved all the world's problems during their time which allowed them to relax. You will not be able to fix every issue that comes your way, which is way you need to learn to forgive. Whether that be yourself or others, letting things go that you are not able to control is one of the reasons why we become stressed. Finally, TALK IT OUT! Talking with someone that has no biased opinion on the matter, like a friend, is the best way to get over things. You have to be sure that you have realized that it is uncontrollable to you, first, otherwise you will just become more angry as the convo goes. Unless your friend is really good at putting things in perspective for you. So let things go and do something you LOVE!! -M Article by Medical News Today
Published Friday 24 November 2017 By Maria Cohut Fact checked by Jasmin Collier With just 30 days left until Christmas, stores have started to sell their festive treats and decorations. But amid the general sense of enthusiasm, many of us will experience low moods, often to a debilitating extent. Why is that, and how can we cope? Does winter bring you down every year? We give you some tips on how to manage seasonal affective disorder.Seasonal affective disorder (SAD) is a type of depression that comes and goes with the four seasons, typically manifesting during the cold autumn and winter months, when the days are shorter, darker, and chillier. According to the National Institute of Mental Health, the main risk factors for SAD are age, sex, distance from the equator (since regions farther to the north and south tend to have shorter days and less sunlight in winter), and a history of depression or other mood disorders. Studies have shown that "[y]oung adults and women are most likely to experience SAD with the reported gender difference ranging from 2:1 to 9:1." People with SAD can experience a range of symptoms, but some of the most commonly reported ones include a sense of fatigue paired with oversleeping, chronically low moods, and strong cravings for carbohydrates, which can lead to excessive weight gain. SAD can seriously impact productivity and day-to-day lifestyle, as the symptoms — if severe — can prevent individuals from going out, seeing other people, and engaging in some of the normal activities that they would otherwise pursue. So what can you do if the winter months are getting you down? How can you cope with the lack of motivation, feelings of hopelessness, and debilitating fatigue? Here, we give you some tips on how to tackle SAD head-on. Hunt down that lightLack of exposure to natural light is one of the apparent reasons behind winter SAD, so it doesn't come as a surprise that light therapy — also known as "phototherapy" — would be beneficial in keeping the symptoms at bay. A light box can help to reduce the symptoms of SAD.Many studies have indicated that light therapy is usually helpful in treating this seasonal disorder, and for this purpose, you can use one of the many dedicated light boxes that are now available on the market. But to be effective, you should make sure that the light box generates at least 10,000 lux — 100 times stronger than a normal lightbulb, meaning that a regular desk lamp won't do — and that it has white or blue (not yellow) light. Also, check that the light box was especially made to treat SAD, depression, and other mood disorders, and that it's not made for a different purpose (such as treating psoriasis or other skin conditions). Light boxes for skin treatments are another kettle of fish altogether, as they emit ultraviolet (UV) B, which is not safe for the retina. Instead, dedicated SAD treatment light boxes filter out UVs, so they're safe to use. Dr. Norman Ronsenthal — who first described SAD's symptoms and pushed for it to be recognized as a valid disorder — offers some advice on how to use light therapy in his book, Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder. He writes:
At the same time, you can add to the beneficial effects of light therapy by making a little extra effort to "hunt down" natural daylight, if possible, and take advantage of it as much as you can. You could do this by waking up earlier in the morning and going outside where the sunshine is, for as long as it lasts, to allow yourself to feel as though you're soaking in the light and taking advantage of the whole day. Eat well, and watch out for the carbs Research has shown that individuals with SAD tend to eat more carbohydrate-rich foods, especially sweets and starchy foods. They also have a tendency to overeat during these periods of "seasonal lows," so it's important that they look after their diets in order to feel more energized. Cut down on the carbs and pile on the fruit and vegetables to feel better. Over the winter months, as we get less and less sunlight, vitamin D is insufficiently produced in our bodies. Research has also suggested that ensuring we get enough vitamin D may help to prevent and manage depression. To make sure that you're getting enough vitamin D during autumn and winter, you could take dietary supplements. Vitamin D is also found in a range of foods that you can easily incorporate into your daily meals. Salmon, for instance, is naturally rich in D-3, though some studies suggest that wild-caught salmon contains much larger amounts of the vitamin than farmed salmon. Eggs are a good source of the vitamins D-2 and D-3, and mushrooms also have a high D-2 content, though research suggests that we should stick to wild mushrooms rather than cultivated ones. Some studies also suggest that people with mood disorders may have an omega-3 fatty acid deficit, and so supplementation of this nutrient may help to keep symptoms in check. According to the National Institutes of Health (NIH), some good food sources of omega-3 include various types of fish (salmon, herring trout, and mackerel), chia seeds, flaxseed, and soybean. Also, research published last year in the American Journal of Public Health points to fruit and vegetables as the foods of choice when it comes to increasing happiness and well-being. "Eating fruit and vegetables apparently boosts our happiness far more quickly than it improves human [physical] health," notes study co-author Prof. Andrew Oswald. The psychological benefits of fruit and vegetable consumption were confirmed by a recent study, from February this year, which focused on the positive effect of a "green" diet on young adults — one of the groups most at risk of SAD. Make an effort to stay active Precisely because some of the main symptoms of SAD are fatigue and lethargy, specialists advise that making an effort to stay physically active can offer a boost of energy and improve mood. A review of existing studies surrounding SAD and the effects of exercise on this disorder suggests that the low moods and other symptoms involved in it may be caused by disruptions to the body's circadian rhythm. The circadian rhythm regulates our sleep, eating, and activity patterns according to day-night cycles. Review author Benny Peiser — from the Research Institute for Sport and Exercise Sciences at Liverpool John Moore University in the United Kingdom — explains that taking part in regular physical exercise during the autumn and winter months can help to maintain an appropriate circadian rhythm, thereby keeping SAD symptoms at bay. A study recently covered by Medical News Today also demonstrates that even low-intensity exercise done for as little as 1 hour per week can effectively counteract depression. Don't give in to reclusivenessOn those dark, cold days, you may be sorely tempted to just stay inside and hide from the weather and world alike. If you have more severe SAD symptoms, going out may seem unachievable, but if you want to keep the low moods and lethargy at bay, then you should do your best to resist these solitary tendencies. Try not to give up on seeing people and doing things.Much the same as light exercise, studies show that a leisurely walk in the great outdoors can improve your mood and well-being. Just taking one moment every day to notice a detail in your natural surroundings, and asking yourself what feelings it elicits, can make you feel happier and more sociable, according to research from the University of British Columbia in Canada. The American Psychological Association advise that you keep in touch with friends and family, go out with them, and speak to trusted people about what you're experiencing. Enlisting someone else's help in keeping you active, and helping you get out of your shell during the cold months, may make it easier to cope with the effects of SAD. Advice regarding how best to cope with SAD from Johns Hopkins Medicine also includes finding a winter-appropriate hobby that will both keep you busy and give you pleasure, such as a DIY project or a winter sport. Moreover, don't forget that there is help available for people who experience SAD. Cognitive behavioral therapy has been proven to be effective in the treatment of this disorder, and a specialist will be able to recommend antidepressants if you find yourself struggling. If you experience SAD, let us know what your strategy is for managing the symptoms and making the most of the holiday season. Skin appearance is something that most women are very concerned with on a daily basis. Whether it be looks or feels, women stare at their skin in the mirror. I have attached an article from Health News Today that talks about 5 things that we can do to help with the appearance of our skin.
Published Tuesday 14 November 2017 By Hannah Nichols Fact checked by Jasmin Collier With a few simple alterations to your skincare routine, you could have radiant-looking skin in no time. Skin is the body's largest organ. When healthy, its layers work hard to protect us. But when it's compromised, the skin's ability to work as an effective barrier is impaired. We have therefore found the best ways to improve skin health to support it in maintaining its protective role.Your skin is the window to your body that reveals the stories of your life. From acne breakouts during your teenage years to the radiant glow of pregnancy and the sunspots of aging, both your age and your health are reflected in your skin. Skin has many functions, making it the ultimate multitasker of the human body. Its most important role is being the first line of defense between our bodies and the outside world, protecting us from bacteria, viruses, and pollution and chemical substances that we encounter in the workplace and at home. Skin regulates body temperature, maintains fluid balance, and controls moisture loss. It also acts as a barrier and shock absorber, recognizes pain sensations to alert us to danger, and protects us against the sun's harmful ultaviolet (UV) rays. Many factors impact your skin. Genetics, aging, hormones, and conditions such as diabetes are internal factors that affect the skin. Some of these you cannot influence, but there are many external factors that you can. External influencers such as unprotected sun exposure and washing too frequently or with water that is too hot can damage skin. An unhealthful diet, stress, a lack of sleep, not enough exercise, dehydration, smoking, and particular medications can all impact the skin's ability to operate as an effective protective barrier. Here are Medical News Today's skin health tips to help you banish wrinkles, get a radiant glow, and keep your skin supple and soft all year around. 1. Eat a healthful diet There is a multibillion-dollar industry dedicated to products that keep your skin looking its best, and which claim to fight signs of aging. But moisturizers only go skin deep, and aging develops at a deeper, cellular level. What you eat is as important as the products that you put on your skin. Your diet could improve your skin health from the inside out, so a clear complexion begins with eating a healthful diet. Skin-healthy foodsHere are some foods that have been acknowledged by research as being skin-healthy. Mangoes contain compounds with antioxidant properties. These compounds help to protectcomponents of the skin, such as collagen. Tomatoes have skin cancer-prevention benefits. One study in mice revealed that daily tomato consumption decreased the development of skin cancer tumors by 50 percent after UV light exposure. Consuming tomatoes on a daily basis may help to protect against skin cancer.Research has shown that incorporating tomato paste into your meals may help to protect against sunburn. After 10 weeks, people who consumed 40 grams of tomato paste per day had 40 percent less sunburn than the control group. Lycopene, the pigment responsible for giving tomatoes their deep red color, is thought to play a role in the protective effect of tomatoes against UV damage. Olive oil is associated with a lower risk of severe facial photoaging — that is, cumulative damage to the skin that includes wrinkles, dark spots, and discoloration, which result from long-term sunlight exposure. Cocoa flavanols found in dark chocolate may improve the structure and function of skin. Scientists discovered that cocoa flavanols decreased roughness and scaling on skin, increased skin hydration, and helped to support the skin's defenses against damage from UV rays. Green tea has been tied to many skin benefits. Compounds found in green tea called polyphenols rejuvenate dying skin cells, which suggests that they may be useful for healing wounds or certain skin conditions. It has shown promising results as a potential treatment for skin conditions such as psoriasis and dandruff. Patches of dry, flaky, and red skin often feature in these conditions — usually as a result of inflammation and the overproduction of skin cells. Green tea may slow down the production of skin cells and suppress inflammation. White tea has anti-cancer and anti-aging properties. One study indicates that some ingredients in white tea may protect the skin from oxidative stress and immune cell damage. Kale is one of the best sources of lutein and zeaxanthin. Lutein and zeaxanthin may protect against light-induced skin damage, especially from UV rays. Omega-3 found in oily fish, walnuts, and pumpkin seeds or oils such as linseed oil and corn oil may prevent dryness and scaling of the skin. Soy may help to improve crow's feet skin wrinkles that appear at the outer corner of the eyes in menopausal women. Never rely on foods to protect you from the sun. To protect yourself from sun exposure, always use sunscreen with an SPF of at least 15, seek shade between the hours of 10 a.m. and 2 p.m., and wear clothing that covers your skin and a wide-brimmed hat. Calorie restriction diet Research has demonstrated in mice that reducing calorie intake slows down the cellular aging process. This finding could prove to be an anti-aging strategy to test in humans in the future. Scientists found that reducing the number of calories consumed by 35 percent had an impact on aging inside a cell. Cutting calories caused the cell's protein makers, called ribosomes, to slow down, and the aging process also to decelerate. This decreased speed not only lowered the production of ribosomes, but it also gave them time to repair themselves and keep the entire body functioning well. Skin may regulate blood pressure, study finds Looking after your skin has never been more important. Other early research has shown that allantoin — a compound found in many anti-aging face creams — mimics the effect of calorie restriction diets and increases lifespan by more than 20 percent. The elixir of life could be hiding in your bathroom cabinet. Unfortunately, this research has so far only been conducted in worms. It may, however, eventually pave the way for new longevity pathways to explore in humans. Alcohol Cutting your intake of alcohol could lower your risk of developing non-melanoma skin cancers. Research uncovered that higher alcohol intake was associated with a higher risk of developing basal cell carcinoma and cutaneous squamous cell carcinoma. Researchers discovered that for each 10-gram increase in consumption of alcohol per day, the risk of basal cell carcinoma rose by 7 percent and the risk of cutaneous squamous cell carcinoma rose by 11 percent. 2. Keep stress in check Have you ever noticed that right before an important event, an unsightly pimple appears on your face? Well, scientists have identified some links between stress levels and skin problems. In a study of college students, those who experienced high stress levels were more likely to experience skin issues such as: Using stress reduction techniques could help to keep your skin looking fresh and clear.
The researchers suspect that stress increases the quantity of sebum, which is the oily substance that blocks pores. This, in turn, leads to greater acne severity. Reducing your stress levels may lead to clearer skin. If you think that stress is having an impact on your skin, try stress reduction techniques such as tai chi, yoga, or meditation. 3. Keep moisture in the skinSkin moisturizers keep the top layer of skin cells hydrated and seal in moisture. Moisturizers often contain humectants to attract moisture, occlusive agents to retain moisture in the skin, and emollients to smooth the spaces between skin cells. The American Academy of Dermatology recommends the following ways to keep moisture in and prevent dry, red, and itchy skin: Moisturize your skin immediately after getting out of the shower to lock in moisture.
4. Quit smoking Smoking ages facial skin and skin located in other body areas. Smoking narrows the blood vessels found in the outer layer of the skin, which reduces blood flow and exhausts the skin of the nutrients and oxygen it needs to remain healthy. Qutting smoking can improve your skin health and prevent smoking-related wrinkles from forming.Collagen and elastin give the skin its strength and elasticity. Smoking may reduce the natural elasticity of the skin by causing the breakdown of collagen and reduction of collagen production. Furthermore, the repetitive expressions that are made when smoking — such as pursing the lips — can contribute to wrinkles on the face. If you currently smoke, the best thing that you can do for your skin health is quit. You can visit Smokefree.gov, an initiative from the National Cancer Institute (NCI), for information about quitting smoking. 5. Get your beauty sleep Getting your beauty sleep will banish those dark circles around your eyes and improve your skin tone, and, best of all, it is free. Getting the recommended hours of sleep could do wonders for your complexion.The National Sleep Foundation recommend that adults sleep for between 7 and 9 hours every day. Sleeping for under that amount of time could be detrimental to your health — and your skin, in particular. Chronic sleep deprivation is known to be linked with obesity, immune deficiency, diabetes, and cancer, but research has shown that sleep quality may also have a significant impact on skin function and aging. People classed as poor sleepers had increased signs of premature skin aging and a decreased ability for their skin to repair itself at night from environmental stressors such as sun exposure. During deep sleep, your body enters repair mode and regenerates skin, muscles, and blood and brain cells. Without adequate sleep, your body is unable to produce new collagen. Collagen prevents your skin from sagging. Try to get an early night and sleep for a full 7 hours to look your best. Keeping your skin healthy and young does not necessarily mean breaking the bank by purchasing expensive creams and lotions; by following these simple steps, you can make dull and lifeless skin glow. Did you know that there is a hormone in our bodies that controls how much we eat!?
I have copied an article below from Health News Today that discusses how this hormone works in our bodies. This hormone controls how much you eat Published Sunday 12 November 2017 By Ana Sandoiu Fact checked by Jasmin Collier Asprosin may be the reason why we sometimes snack when we shouldn't. New research published in the journal Nature Medicine suggests how a hormone called asprosin triggers hunger in the brain. The findings may help to treat obesity and overweightness. Dr. Atul Chopra, a medical geneticist and assistant professor of molecular and human genetics and of molecular and cellular biology at Baylor College of Medicine in Houston, TX, is a corresponding author on the study. Previous research led by Dr. Chopra discovered the hormone for the very first time. Researchers then found that the hormone is generated by fat, and that it regulates blood sugar levels by traveling to the liver and "telling it" to release glucose into the bloodstream. And now, Dr. Chopra and his colleagues have shown that the hormone also affects the brain's hypothalamus, regulating appetite and weight. Studying asprosin and appetite When the hormone was first discovered in 2016, Dr. Chopra analyzed only two patients with a very rare genetic disorder called neonatal progeroid syndrome (NPS). One of the symptoms of the disease is extreme leanness, as the body is unable to accumulate fat. The researchers were able to identify a genetic mutation in NPS that is responsible for a deficiency in asprosin. "[W]e were able to reverse the low appetite simply by administering asprosin to the mice," explains Dr. Chopra. Significantly, the researchers also found that the hormone stimulates two types of neuron."Compared with individuals with normal weight, [individuals with NPS have an] abnormally low appetite," says Dr. Chopra. "Because these patients have low blood asprosin levels due to their mutations, we wondered whether asprosin was, in fact, necessary to maintain normal appetite in people." To investigate this, the scientists genetically modified mice to have the NPS genetic mutation. As expected, this resulted in low blood levels of asprosin in the mice. The rodents also showed NPS symptoms such as extreme thinness and low appetite. How asprosin controls 'hunger' neurons Then, Dr. Chopra and colleagues administered asprosin to the mice, in an attempt to see its impact on the animals' appetite and study the brain circuits involved. "There are two types of neurons involved in appetite control. One type, the AgRP neurons, stimulates appetite while the other type, POMC neurons, suppresses it. Asprosin works on both types of neurons in an opposite manner; it activates appetite-stimulating AgRP neurons and it deactivates appetite-suppressing POMC neurons." Dr. Atul Chopra "We did not find asprosin changing the firing activities of other appetite-regulating neurons," adds co-corresponding author Dr. Yong Xu, an associate professor of pediatrics and nutrition and of molecular and cellular biology at Baylor College of Medicine. "[T]he receptors for the hormone remain to be identified," adds Dr. Xu. "This is our current focus." A new treatment for obesity and diabetes? "[W]e found that obese humans and mice had pathologically elevated concentrations of circulating asprosin, and neutralization of asprosin in the blood [...] reduced appetite and body weight in obese mice, in addition to improving their glycemic profile," write the study authors. Therefore, the findings may help to treat obesity and help people who struggle with being overweight, in addition to helping those with NPS. "[The findings] give us a possible opportunity to treat obesity by regulating blood asprosin levels," says Dr. Chopra. "Significantly more work remains to be done; however, these results potentially open the doors on a completely new way to treat obesity," he adds. Not only that, but asprosin is also "a potential therapeutic target in the treatment of [...] diabetes." The authors' previous research found that administering anti-asprosin antibodies to diabetic mice reduced their blood sugar levels. "If humans with diabetes respond the same way to the asprosin antibody that diabetic mice do, this discovery could result in a new treatment for diabetes, which affects millions of people," Dr. Chopra said. Working out is one of the hardest things to get motivated about. This is why I always recommend that you find someone to get to the gym with you. Having that workout partner gives you the motivation to actually get up and going as well as making the workout go by fast.
Many personal trainers offer group personal training that will guide you through a workout and you will have someone that you are comfortable with. I would recommend that you get a friend that will push you through a workout as well and not just be there to socialize. Always pick someone with goals that are close to yours. Its not always fun to have a partner that will do a different workout than you. Find a personal trainer that you can related to. Your trainer needs to know how you and your friend workout as well as know ways to motivate you and not just be a counter. Doing a variety of workouts with a trainer will keep things interesting as well as motivational for you. Find that group or buddy!! Melissa Cheese is one of the most addictive foods that American's have a hard time giving up. When it comes to the low carbohydrate diets out there, some cheese do actually contain gluten. Below I have attached an article that goes into detail about which cheese do not contain gluten and which cheese is the best for different health topics.
|
AuthorHello! Melissa Here! I'm going to be posting articles in order to help you understand Fitness and Nutrition! As well as interesting topics that come up each day! Archives
November 2017
Categories |