Busy Mom of Two Opens Up About the Fitness Program That Helped Her Lose Nearly 100 Lbs.
https://ift.tt/2Mv9y2j When 32-year-old Kara Cline started experiencing panic attacks after having her second child, she knew she needed to make a major life change to be healthier for her family. Cline tells PEOPLE she worked out vigorously in high school but when she went away to college, her routine changed. “I became complacent and the weight just kept piling on,” the certified public accountant says. “I didn’t really work out, didn’t go for walks and I just hung out with my friends and ate a lot of food I shouldn’t have eaten.” After her second son was born in January 2016, Cline says she experienced postpartum anxiety, which, at the time, she thought was a heart attack. “I went to the hospital several times and they said I was having panic attacks,” Cline says. “That kind of scared me. I had a newborn baby. I was extremely overweight and that was what kind of gave me the initial push into having a drive to really want to be healthy for my family.” In September 2016, after spending a few months reforming her diet, Cline discovered Daily Burn, a health and fitness app that provides workout videos and nutritional guidance. “They’ve got a bunch of different programs you can choose, but then they also have the Daily 365 workout,” Cline explains. “It’s a 30-minute streaming workout that changes every single day. I really liked that it kept me intrigued and I didn’t get bored.” Cline says she did the workouts at home in her living room three to four times a week while her kids, ages 5 and 2, were nearby. “Since they were quick workouts, I fit them in whenever I had time with little ones running around,” she says. “I focused on interval training as well as cardio and body-weight exercises. The trainers always offered modifications, so it felt more personable.” She also joined the Daily Burn’s Facebook community, which helped keep her motivated. “The host of the show is in there, all the trainers are in there, so if you have a question on a move or if you want to see something different, the trainers talk to you like they’re your friends. Everyone’s just helping push you,” she says. “If you’re having a rough day or you can’t seem to walk by the treats and not indulge, you could go there and somebody would help you get through it.” After losing nearly 100 lbs., Cline is now proud of her 185-lb. figure. “That time was an emotional roller coaster. I moved to a new city. I kind of completely redid my whole entire life, but all for the better. I feel great and am no longer ashamed by my weight,” she says. “It really boosted my confidence and my comfort level to just try everything and live a more active, healthy lifestyle.” One of the physical changes she is most happy about is being able to play with her kids. “One day recently one of my sons asked me to take him for a bike ride, and I could,” she says. “Before, I couldn’t have done that. I couldn’t have played with them. I didn’t go to the playground with them because it was really hard.” She has also made emotional strides. “I am proud of the confidence I gained in myself and the mentality that I’m worth it,” she says. ” I’m worth taking the time to exercise. I’m worth taking the time to properly eat, fuel my body with the right nutrition and not to eat junk all the time.” Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un September 14, 2018 at 10:19AM
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How can I sleep with rheumatoid arthritis?
https://ift.tt/2MnEhyc Rheumatoid arthritis (RA) affects more than 1.3 million Americans. Pain, discomfort, and the side effects of medication can make it harder for a person with RA to fall asleep or stay asleep throughout the night. According to the Centers for Disease Control and Prevention (CDC), adults over 18 should get a minimum of 7 hours of sleep per night. Getting less than this on a regular basis can have an impact on a person's health. Lack of sleep can make RA symptoms worse, and could lead to a flare-up of the disease. Fatigue can make the pain more difficult to manage. RA and insomniaRA can cause pain, which may cause stress or worry and prevent a person from getting to sleep. Some people may find that their symptoms cause them to wake during the night. Some medications, such as prednisone and hydroxychloroquine, also have the side effect of causing sleeplessness. It is a good idea to take these drugs earlier in the day to reduce this effect. Tips for dealing with insomniaTips to deal with insomnia include making lifestyle changes rather than taking medication. Ways to prevent or reduce insomnia include the following: 1. Exercising
Exercise can help a person sleep.
Gentle exercise is a meaningful way to reduce or improve RA symptoms. Exercise can also help a person to sleep and can improve mood and well-being. The CDC recommend that a person does 2.5 hours of moderate exercise every week. However, people with RA should start slowly and build up the amount of activity they do according to their ability. It is better to do a small amount of exercise than nothing at all. Walking, swimming, cycling, and stretching are all examples of exercise that will not put too much strain on the joints or the body. Exercise can also help to keep joints flexible, which should improve the range of motion a person has in their joints. People should avoid activities that put too much pressure on the joints, for example twisting or jumping. RA can also cause disability in the long-term and exercise can help to prevent or delay this. 2. Cutting out caffeineCaffeine can stop people from falling asleep. People with RA should avoid drinking caffeine late in the afternoon or evening if it is affecting their sleep. It is possible to replace coffee or tea with decaffeinated versions or herbal teas. Watch out for hidden sources of caffeine, such as soda, energy drinks, and green tea. 3. Avoiding alcoholDrinking alcohol in the evening can stop a person from falling asleep easily. It may also mean a person wakes during the night or does not sleep as deeply. Drinking alcohol alongside some RA medications could also pose a health risk. 4. Trying not to napSome RA medication can cause drowsiness, and napping or falling asleep during the day can make it more difficult to sleep at night. People should try to avoid taking a nap during the day for this reason. Getting some fresh air or doing stretching exercises can help a person feel less drowsy and avoid napping. 5. RelaxingLiving with RA can be stressful, and taking time to relax, particularly before trying to fall asleep, can help. Try creating a bedtime routine that is the same every night. People may choose to read a book, light a candle, or play some quiet music. Sometimes, when a person is trying to get to sleep, worries or concerns often intrude into their minds. Keeping a notepad or dictaphone by the bed to record these concerns can help keep them out of mind. 6. Practicing good sleep hygiene
Using good sleep hygiene practices can help a person get to sleep faster.
Sleep hygiene means adopting good habits for better sleep, including:
Good sleep hygiene can help the body recognize when it is time for sleep. If a person is relaxed and has no distractions, they should be able to get to sleep faster. 7. MeditatingResearch on mindfulness meditation suggests that it can help to treat insomnia. Taking time to do a meditation exercise, such as focusing on breathing, can help to calm the mind and relax the body. Meditating can make it easier to fall asleep, or help a person go back to sleep if they wake in the night. 8. Not overeating before bedGoing to sleep with a stomach that is too full can stop a person getting to sleep. Try to eat at least a couple of hours before going to bed. Any snacks before trying to fall asleep should be light. TakeawayAccording to an article in the journal Rheumatoid Arthritis, people with RA who also have sleep problems tend to have a lower pain threshold. This, in turn, can cause more difficulty sleeping. It could be possible that lack of sleep affects the way that the brain deals with pain. Sleep is essential to well-being. Sleep is particularly crucial for people with RA for lessening symptoms and helping them deal with pain or discomfort. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 12, 2018 at 03:59PM
Blocking this protein may keep obesity, diabetes at bay
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Have researchers found a new way to prevent obesity and its associated conditions?
A study by Cincinnati Children's Hospital Medical Center in Ohio reveals that a protein called Argonaute 2 (AGO2) controls how energy is made and used in the liver. It does this by silencing RNA, a molecule that carries genetic instructions held in the DNA blueprints in the cell's nucleus to the cell's protein-making machinery. The scientists revealed that, by silencing RNA, AGO2 slows metabolism in the liver and the organ's "ability to process a high-fat diet." However, when they deleted AGO2 in the livers of mice on a high-fat diet, the mice did not become obese and did not develop type 2 diabetes and fatty liver disease. Fatty liver disease — or, more accurately, nonalcoholic fatty liver disease — is a condition in which fat builds up in the liver. It can severely harm the organ, whose main job is to clean and detoxify blood. Vicious cycle in disrupted energy metabolismThe findings suggest that RNA silencing by AGO2 links two important processes: control of energy supply, and the production of proteins inside cells. "This mechanism," note the investigators in a recently published Nature Communications paper on their work, "may be the core of a vicious cycle in disrupted energy metabolism in the obese liver." The team identified AGO2 after screening and analyzing the behavior of genes and the associated proteins that they target in the liver. They examined the effect of deleting proteins that play a key role in liver metabolism in normal and genetically engineered mice that were fed on high-fat diets. Senior study author Takahisa Nakamura, an assistant professor in the Department of Pediatrics at Cincinnati Children's Hospital, warns that the science is "still basic," and that it is too early to say how it might translate into new treatments. There might be important implications, however, for the treatment of "chronic metabolic disorders like diabetes, fatty liver diseases, and other obesity-associated illnesses," he notes. What they have achieved so far, Nakamura suggests, should help them search for potential new treatments that target obesity and associated diseases by altering energy balance in the liver. Further work will involve the confirmation of these findings in "laboratory models" and the development of an experimental AGO2 blocker for clinical testing in humans. The obesity epidemic and calorie imbalanceObesity is a global public health problem that has reached epidemic proportions. Most people in the world now live in countries where carrying too much weight is more fatal than being underweight. The issue has arisen due to a calorie imbalance; we are consuming more — but burning fewer — calories now than we did a few decades ago. The main reason that we are taking in more calories is because there has been a worldwide increase in consumption of energy-dense foods — particularly those that are high in fat. Also, we are burning fewer calories because we move and exert ourselves much less than our forefathers did; we increasingly use motorized transport and have more sedentary jobs and lifestyles. The consequence of this is an increase in many obesity-related diseases, such as heart disease, stroke, type 2 diabetes, some cancers, and fatty liver. The results of the new study suggest that one way to tackle this could be to alter metabolism in people's livers, as the liver is a "major organ for energy consumption." The study focuses on protein production in cells, which is one of the processes in the liver that needs a lot of energy. This accounts for up to 30 percent of energy used in the liver. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 12, 2018 at 12:48PM
What are the most healthful nuts you can eat?
https://ift.tt/2x0WvzK Nuts are among the best sources of plant-based proteins. According to a 2017 review study, a diet rich in nuts may help prevent risk factors, such as inflammation, for some chronic diseases. In this article, we recommend the most healthful types of nut to eat based on their protein content and the other nutritional benefits that they offer. Six most healthful nutsThe following list ranks six types of nut in order of protein content and discusses their other nutritional benefits. The nutrient measurements in each list are for 100 grams (g) of raw nut. 1. Peanuts
Peanuts are often more affordable than other types of nut.
Eating peanuts is an excellent way for people to boost the amount of protein in their diet. Peanuts are widely available and provide several essential nutrients. Although peanuts are technically a legume, which means that they belong to a group of foods from a specific plant family, most people consider them as a nut. Peanuts contain a range of polyphenols, antioxidants, flavonoids, and amino acids. Research has shown all of these components to be beneficial to human health. According to the nutrient database that the United States Department of Agriculture (USDA) has created, 100 g of peanuts contains 567 calories and the following quantities of other nutrients:
The fats in peanuts are mainly healthful monounsaturated and polyunsaturated fatty acids (PUFAs), although these nuts do contain a smaller amount of saturated fats. There are also plenty of minerals in 100 g of peanuts, including those below:
Peanuts also offer the benefit of being more affordable than many other nut varieties. 2. AlmondsAlmonds have become increasingly popular in recent years, and they are now readily available in many places. They contain slightly less protein than peanuts, but make up for it with other nutrients. Almonds may be the perfect snack for people who are looking for a healthful, protein-rich alternative to potato chips or pretzels. According to the USDA, each 100 g of almonds contains 579 calories and has the following nutritional profile:
Most of the fats in almonds are monounsaturated fats. Almonds are also rich in vitamins and minerals, such as:
3. PistachiosPistachios contain plenty of protein and other vital nutrients. They are also a source of healthful fatty acids and antioxidants. The popular green nut is technically a seed of the pistachio tree, but people generally view it as a nut due to its appearance and feel. A study published in Nutrition Today noted that eating pistachios has a beneficial effect on blood pressure and endothelial function, which may lead to a reduced risk of heart-related health issues. According to the USDA database, every 100 g of pistachios contains 560 calories and the following nutrient quantities:
Healthful monounsaturated fatty acids and PUFAs make up most of the fat content in pistachios. While pistachios offer fewer minerals than some other nuts, they contain a substantial 1,025 mg of potassium per 100 g. Other notable vitamins and minerals in pistachios include:
4. Cashews
Cashews are rich in monounsaturated fats.
Cashews have a creamy texture that makes them a great addition to many dishes and snacks. As reported by the USDA, 100 g of cashews contains 553 calories and the following nutrients:
Most of the fats in cashews are monounsaturated fats. The important vitamins and minerals in cashews include:
5. WalnutsWalnuts are higher in calories than some other nuts despite being lower in carbohydrates than many of them. The high calorie count is due to the very high fat content. However, the fats in walnuts are predominantly PUFAs, which may offer several health benefits. While walnuts are known for their healthful fat content, they are a good source of protein and other nutrients as well. Along with 654 calories per 100 g, the USDA list walnuts as containing:
Walnuts have a slightly lower mineral content than other nuts:
Research published in the British Journal of Nutrition states that walnuts are also a rich source of flavonoids and phenolic acid. 6. HazelnutsHazelnuts have a distinctive flavor that makes them a favorite in sweet foods. Hazelnuts contain less protein than other nuts but may make up for it with other health benefits. According to a study published in the Journal of Clinical Lipidology, hazelnuts may help reduce cholesterol. In the USDA database, 100 g of hazelnuts contains 628 calories as well as the following:
This protein and fat content makes hazelnuts more similar to walnuts than to other types of nut. The majority of fats in hazelnuts are monounsaturated fats, but they include some polyunsaturated and saturated fats in addition. Hazelnuts also contain the following:
How to add nuts to your dietPeople can increase their nut intake in different ways to get more plant proteins. Below are some examples of ways to incorporate nuts into the diet: Add them to trail mix
Trail mix is a healthful snack that can include nuts.
Roasted, salted nuts can add flavor and satiety to a savory trail mix, which can replace less healthful snacks, such as chips. However, it is still best to moderate portion sizes due to the added salt and high calorie content. Raw nuts are also a healthful and nutritious addition to a sweet trail mix that includes dried fruits. People with the urge to eat a candy bar or another sweet snack might find that sweet trail mix can curb their cravings. People on low-carb or low-sugar diets should keep in mind that dried fruits can have a high sugar content. Eat them as a snackNuts are generally ready to eat, making them the ideal snack at nearly any time of the day. However, it is important to bear in mind that, although nuts contain healthful fats, they tend to be high in calories. Drink nut milkNut milk does not have the same properties as cow's milk, but it may keep some of the flavor and benefits of the whole nuts. Many grocery stores sell nut beverages, or people can make simple versions of nut milk at home to avoid added ingredients. Examples include almond milk, cashew milk, and hazelnut milk. Use nut buttersAlong with peanut butter, many other types of nut butter are available at markets and grocery stores. People can add them to sandwiches or smoothies. Sprinkle them on a saladAdding a serving of nuts to a salad can boost its protein and nutrient content and make it more filling. Can you eat too many nuts?Eating nuts is beneficial for health as they may protect against risk factors for heart disease and other health conditions. However, it is possible to eat too many nuts. Nuts are very high in calories, so eating a large number of nuts throughout the day can cause people to exceed their target calorie intake without realizing it. Doing so regularly may lead to weight gain. Nuts are also high in healthful fats, which are good for the body in moderation but can cause diarrhea and other issues in excess. Roasted, salted nuts can add at least as much sodium to the diet as other salty snacks. Anyone eating salted nuts should pay attention to the label to see how much sodium they are eating. Raw or dry-roasted nuts are a more healthful alternative. Some people may find that nuts upset their digestive system. In this case, eating too many nuts may cause them to feel gassy, cramped, or bloated. Nuts are also a common dietary allergy. When to see a doctorIn most cases, nuts are a safe and healthful addition to the diet. Moderation is key, as nuts are calorie dense. Anyone who experiences digestive upset from eating nuts may want to see a doctor. They may have an intolerance or be sensitive to specific components of nuts. Nuts are a common allergen, and it is possible for people to develop an allergy that they did not have before. Anyone having an allergic reaction, such as swelling or itching in the throat or face, should stop eating nuts and get urgent medical care. Severe nut allergies can sometimes be fatal. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 11, 2018 at 04:51PM
These supplements may actually harm your health
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A range of dietary supplements contain a substance that may harm you.
Recently, scientists looked into whether a range of supplements used as weight loss or workout aids may actually be harmful to those who take them. The World Anti-Doping Agency (WADA) ban all athletes from taking any drugs or supplements that include higenamine, a beta-2 agonist that may have toxic effects on the heart. Yet despite the fact that higenamine is banned by the WADA, and that it might be harmful to people's cardiovascular health, many dietary supplements still contain it as a substance that naturally occurs in certain plants, such as aconite. The researchers — including John Travis, a senior research scientist at NSF International in Ann Arbor, MI — have revealed not only that higenamine is a widely used supplement ingredient, but also that companies that produce such supplements do not properly list the dosage at which this ingredient is used. "We're urging competitive and amateur athletes, as well as general consumers, to think twice before consuming a product that contains higenamine," says Travis. "Beyond the doping risk for athletes," he adds, "some of these products contain extremely high doses of a stimulant with unknown safety and potential cardiovascular risks when consumed."
These findings now appear in the journal Clinical Toxicology. 'Concerning levels' of harmful substanceThe researchers analyzed 24 supplements for weight loss or preworkout that listed higenamine — also known as norcoclaurine and demethylcoclaurine — and noticed that they featured widely varying and unreliable amounts of this substance. The 24 products tested in the study were: Adrenal Pump, Apidren, Beta-Stim, Burn-HC, Defcon1 Second Strike, Diablo, DyNO, Gnar Pump, Higenamine, High Definition, HyperMax, iBurn2, Liporidex Max, Liporidex PLUS, LipoRUSH DS2, N.O. Vate, OxyShred, Prostun-Advanced Thermogenic, Pyroxamine, Razor8, Ritual, Stim Shot, ThermoVate, and Uplift. Worryingly, of all the supplements that the researchers looked at, only five products mentioned an exact quantity of higenamine. However, when the supplements were tested, Travis and his colleagues found that the listed quantities were incorrect. Actual quantities of higenamine across the range of products included anything from trace amounts to 62 milligrams per serving. However, based on the label instructions, users may actually take up to 110 milligrams of the substance per day, which may harm their health in unpredictable ways. "Some plants, such as ephedra, contain stimulants. If you take too much of the stimulants found in ephedra, it can have life-threatening consequences," explains study co-author Dr. Pieter Cohen. "Similarly," he adds, "higenamine is a stimulant found in plants. When it comes to higenamine, we don't yet know for certain what effect high dosages will have in the human body, but a series of preliminary studies suggest that it might have profound effects on the heart and other organs." According to a study published in The New England Journal of Medicine in 2015, about 23,005 emergency department visits in the United States are related to supplement intake. "While higenamine is considered a legal dietary ingredient when present as a constituent of botanicals, our research identified concerning levels of the stimulant and wildly inaccurate labeling and dosage information," Travis explains. "And, as a WADA-prohibited substance," he continues, "any amount of higenamine in a dietary supplement should be of concern to the competitive athlete." The study concludes that, to better protect consumers, the Food and Drug Administration (FDA) should now finalize their guidelines on supplement ingredients. It also warns doctors that the higenamine quantities in many dietary supplements may impact cardiovascular health. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 9, 2018 at 06:48AM
What carbs should you avoid?
https://ift.tt/2McdNzw Carbohydrates, fat, and protein make up the three macronutrient groups that are essential components of any diet. There are, however, different types of carbohydrates and it is essential to know the difference between them in order to understand which ones to eat and which ones it is best to avoid. Simple vs. complex carbohydrates
Whole grain foods contain complex carbohydrates.
Carbohydrates are one of the body's primary sources of energy and represent an essential part of any healthful diet. The different types of carbohydrates vary in terms of the impact they have on a person's health. Fiber, starch, and sugar are all carbohydrates. There are three broad groups of carbohydrates:
Monosaccharides and disaccharides make up the different types of sugars and are known as simple carbohydrates. They provide a rapid source of energy. Fiber and starch are made from polysaccharides and are known as complex carbohydrates. They contain longer chains of molecules that take longer for the body to break down and digest. Foods that contain complex carbohydrates are generally more nutritious than those that contain simple carbohydrates. Examples of complex carbohydrates include whole grain foods and vegetables. Examples of simple carbohydrates include corn syrup, soda, and cookies. How to eat carbohydrates in a healthful way
Quinoa and whole fruits are healthful carbohydrates.
Many people choose to maintain a low-carb diet or to cut carbohydrates out entirely. However, it is not a good idea to go on a low or no-carb diet unless a doctor specifically advises, as it may not be beneficial to some people. Carbohydrates are an essential macronutrient and a valuable energy source. However, a healthful diet should include more nutritious complex carbohydrates than simple carbohydrates that contain little to no nutritional value. It is easy to replace many common types of simple carbohydrates with more healthful alternatives. For example:
Many food producers offer 'low-carb' versions of their products. However, be aware that some may be highly processed and contain artificial sweeteners, emulsifiers, and other unhealthful additives. Some of these products contain lots of calories and lack any nutritional benefits. This is because manufacturers often remove the whole grains and replace them with other fillers. A balanced diet should include natural, unprocessed complex carbohydrates that are rich in nutrients including:
Many of these foods are high in fiber. Fiber is an essential nutrient for maintaining a healthy digestive system and may reduce the risk of developing cardiovascular disease and type 2 diabetes in some people. Replacing foods high in saturated fat or sugar with complex carbohydrates rich in fiber is also an effective way of consuming fewer calories. Despite containing fructose, which is a simple carbohydrate, fruits are very nutritious and contain high levels of vitamins, minerals, and fiber. While natural fruit juice contains a high level of vitamins and minerals, it is low in fiber. For this reason, it is best to consume fruit juice in moderation and eat whole fruits instead. Avoid fruit juice made from concentrate as it contains high levels of added sugar. TakeawayCarbohydrates are highly nutritious and a valuable source of energy. It is, however, essential to know the difference between simple and complex carbohydrates. Limit simple carbohydrates as they do not satiate hunger very well and are typically present in foods with low nutritional content. Increase the number of complex carbohydrates as they can make a person feel fuller for longer and are typically highly nutritious. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 7, 2018 at 07:03PM
10 Foods to Eat More of If You're Trying to Lose Weight, According to Nutritionists
https://ift.tt/2oNhFhh Stock up on these healthy picks to slim down. Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un September 7, 2018 at 12:21PM
Can yoga improve your sex life?
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Yoga can be a relaxing and enjoyable way to enhance our sex lives.
Modern research is only just starting to unpack the numerous health benefits of the ancient practice of yoga. Some conditions that yoga reportedly helps with include depression, stress, and anxiety, as well as metabolic syndrome, diabetes, and thyroid problems. Recent studies have also delved into the more complex mechanisms behind such benefits. It turns out that yoga lowers the body's inflammatory response, counters the genetic expression that predisposes people to stress, lowers cortisol, and boosts a protein that helps the brain grow and stay young and healthy. On top of all its benefits, we must add, it just feels good. Sometimes — if we're to believe the hype around the mythical coregasm during yoga — it feels really, really good. Getting in touch with our bodies can feel replenishing, restorative, and physically pleasurable. However, can yoga's yummy poses improve our sex lives? We take a look at the research. Yoga improves sexual function in womenOne often-referenced study that was published in The Journal of Sexual Medicine found that yoga can indeed improve sexual function — particularly in women over the age of 45.
The triangle pose was among those shown to improve sexual function — particularly in older women.
The study examined the effects of 12 weeks of yoga on 40 women who self-reported on their sexual function before and after the yoga sessions. After the 12-week period, the women's sexual function had significantly improved across all sections of the Female Sexual Function Index: "desire, arousal, lubrication, orgasm, satisfaction, and pain." As many as75 percent of the women reported an improvement in their sex life after yoga training. As part of the study, all of the women were trained on 22 poses, or yogasanas, which are believed to improve core abdominal muscles, improve digestion, strengthen the pelvic floor, and improve mood. Some poses included trikonasana (also known as the triangle pose), bhujangasana (the snake), and ardha matsyendra mudra (half spinal twist). The full list of asanas can be accessed here. Yoga improves sexual function in menYoga doesn't benefit just women. An analogous study led Dr. Vikas Dhikav, who's a neurologist at the Dr. Ram Manohar Lohia Hospital in New Delhi, India, examined the effects of a 12-week yoga program on the sexual satisfaction of men.
The bow pose may improve sexual performance in men.
At the end of the study period, the participants reported a significant improvement in their sexual function, as evaluated by the standard Male Sexual Quotient. The researchers found improvements across all aspects of male sexual satisfaction: "desire, intercourse satisfaction, performance, confidence, partner synchronization, erection, ejaculatory control, [and] orgasm." Also, a comparative trial carried out by the same team of researchers found that yoga is a viable and nonpharmacological alternative to fluoxetine (brand name Prozac) for treating premature ejaculation. It included 15 yoga poses, ranging from easier ones (such as Kapalbhati, which involves sitting with your back straight in a crossed-legged position, with the chest open, eyes closed, hands on knees, and abdominal muscles contracted) to more complex ones (such as dhanurasana, or the "bow pose"). Yogic mechanisms for better sexHow does yoga improve one's sex life, exactly? A review of existing literature led by researchers at the Department of Obstetrics and Gynaecology, from the University of British Columbia (UBC) in Vancouver, Canada, helps us elucidate some of its sex-enhancing mechanisms.
Yoga could help partners enjoy better sex.
Dr. Lori Brotto, a professor in the Department of Obstetrics & Gynaecology at UBC, is the first author of the review. Dr. Brotto and colleagues explain that yoga regulates attention and breathing, lowers anxiety and stress, and regulates parasympathetic nervous activity — that is, it activates the part of the nervous system that tells your body to stop, relax, rest, digest, lower the heart rate, and triggers any other metabolic processes that induce relaxation. "All of these effects are associated with improvements in sexual response," write the reviewers, so it is "reasonable that yoga might also be associated with improvements in sexual health." There are also psychological mechanisms at play. "Female practitioners of yoga have been found to be less likely to objectify their bodies," explain Dr. Brotto and her colleagues, "and to be more aware of their physical selves." "This tendency, in turn, may be associated with increased sexual responsibility and assertiveness, and perhaps sexual desires." The power of the moola bandhaIt is safe to say that stories about releasing blocked energy in root chakras and moving "kundalini energy" up and down the spine to the point that it produces ejaculation-free male orgasms lack rigorous scientific evidence. However, other yogic concepts could make more sense to the skeptics among us. Moola bandha is one such concept. "Moola bandha is a perineal contraction that stimulates the sensory-motor and the autonomic nervous system in the pelvic region, and therefore enforces parasympathetic activity in the body," write Dr. Brotto and her colleagues in their review. "Specifically, moola bandha is thought to directly innervate the gonads and perineal body/cervix." The video below incorporates the movement into a practice for pelvic floor muscles. VIDEO Some studies quoted by the researchers have suggested that practicing moola bandha relieves period pain, childbirth pain, and sexual difficulties in women, as well as treating premature ejaculation and controlling testosterone secretion in men. Moola bandha is similar to the modern, medically recommended Kegel exercises, which are thought to prevent urinary incontinence and help women (and men) enjoy sex for longer. In fact, many sex therapy centers recommend this yoga practice to help women become more aware of their sensations of arousal in the genital area, thus improving desire and sexual experience. "[M]oola bandha stretches the muscles of the pelvic floor, [...] balances, stimulates, and rejuvenates the area through techniques that increase awareness and circulation," explain Dr. Brotto and colleagues, referring to the work of other researchers. Another yoga pose that strengthens the pelvic floor muscles is bhekasana, or the "frog pose." As well as improving the sexual experience, this pose may help ease symptoms of vestibulodynia, or pain in the vestibule of the vagina, as well as vaginismus, which is the involuntary contraction of vaginal muscles that prevents women from enjoying penetrative sex. How reliable is the evidence?While it is easy to get, ahem, excited by the potential sexual benefits of yoga, it is worth bearing in mind the large discrepancy between the amount of so-called empirical, or experimental, evidence, and that of non-empirical, or anecdotal, evidence.
Bhekasana, or the frog pose, may strengthen pelvic muscles.
The Internet hosts a plethora of the latter, but the studies that have actually trialed the benefits of yoga for sexual function remain scarce. Additionally, most of the studies mentioned above — which found improvements in sexual satisfaction and function for both men and women — have quite a small sample size and didn't benefit from a control group. However, more recent studies — which focused on women who have sexual dysfunction in addition to other conditions — have yielded stronger evidence. For example, a randomized controlled trial examined the effects of yoga in women with metabolic syndrome, a population with a higher risk of sexual dysfunction overall. For these women, a 12-week yoga program led to "significant improvement" in arousal and lubrication, whereas such improvements were not seen in the women who did not practice yoga. Improvements were also found in blood pressure, prompting the researchers to conclude that "yoga may be an effective treatment for sexual dysfunction in women with metabolic syndrome as well as for metabolic risk factors." Another randomized trial looked at the sexual benefits of yoga for women living with multiple sclerosis (MS). The participants undertook 3 months of yoga training, consisting of eight weekly sessions. Importantly, women in the yoga group "showed improvement in physical ability" and sexual function, "while women in [the] control group manifested exacerbated symptoms." "Yoga techniques may improve physical activities and sexual satisfaction function of women with MS," the study paper concluded. So, while we need more scientific evidence to support yoga's benefits for our sex lives, the seeds are definitely there. Until future research can ascertain whether "yogasms" are a real, achievable thing, we think that there's enough reason to incorporate yoga in our daily routines. Trying it out for ourselves could prove tremendously enriching — and our pelvic muscles will definitely thank us for it. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 7, 2018 at 11:51AM
How many is too many eggs?
https://ift.tt/2NliLyE Consuming cholesterol was initially thought to significantly raise the levels of cholesterol in the body, which can increase the risk of heart disease. Research has shown, however, that eggs do not increase the chances of heart disease. Cholesterol in the body
Cholesterol from food has a small impact on cholesterol in the body.
Cholesterol is a fatty substance that has a range of essential bodily functions. Its role includes supporting the production of new cells and hormones to the formation of fat-dissolving bile acids and helping with the absorption of vitamins. Scientists now understand that the cholesterol people consume in foods only has a small impact on cholesterol levels in the body. The majority of cholesterol production takes place in the liver. The main influencing factor for this is not how much cholesterol someone consumes, but other factors, such as the amount of saturated fat in the diet. In the past, there was also a misunderstanding about the role of cholesterol in the body, but more recent research has now challenged this too. Good and bad cholesterol levelsThe way cholesterol moves through the bloodstream is relevant to the impact it can have. Either low-density lipoproteins (LDL) or high-density lipoproteins (HDL) transport the cholesterol. HDL is responsible for collecting cholesterol that is no longer needed, and LDL transports cholesterol to areas where it is needed. Abnormally high levels of LDL cholesterol are typically unhealthy because they can build up and cause clogging in the arteries. This buildup of cholesterol can increase the risk of heart attacks. HDL cholesterol is considered to be 'healthier' than LDL cholesterol, as it plays a role in removing the cholesterol from the body. A greater understanding of how cholesterol works in the body means that it is now unclear whether high levels of cholesterol are always unhealthy. For example, one recent review of existing studies found that there was no link between LDL cholesterol and heart disease. While this study had several limitations, it demonstrates that the relationship between cholesterol and health is much less clear than previously thought. Benefits of eggs
Eggs are a nutritious source of protein.
Eggs may contain a relatively high amount of cholesterol, but they do not have a major impact on cholesterol levels. They are a highly nutritious source of protein, containing a range of vitamins and minerals, including: Eggs are affordable and easily included in a balanced diet. The best way of consuming eggs is to boil or poach them without using salt. Eggs that have been enriched with omega-3 and sourced from free-range farms are the healthiest eggs. Eating between one and three eggs per day can have several health benefits, but this varies from person-to-person. At this level of consumption, people can expect minimal changes in their cholesterol levels. It is unclear whether there is an upper limit on how many eggs a person can eat per day. More research in this area is needed to provide clarity. But when people have no health issues causing concern, they can eat eggs in moderate quantities, and they are unlikely to have any effects on cholesterol levels. TakeawayLarge-scale studies have consistently shown that consuming eggs does not increase the risk of heart disease. Unless under specific advice from a doctor, it is not necessary for people with high cholesterol or those at risk of heart disease to avoid eggs. It is possible to contact food poisoning from consuming raw eggs. Food poisoning is, however, becoming increasingly more unlikely with the rise in health and food safety standards in the United States. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 6, 2018 at 02:58PM
How to tell if stress is affecting your sleep
https://ift.tt/2wNMjdM According to the Centers for Disease Control and Prevention (CDC), 35.2 percent of adults in the United States are getting less than 7 hours of sleep each night. This can lead to a sleep deficit that results in lasting physical and mental health problems. The exact role of sleep is not clear, but research has shown that it facilitates a wide range of bodily processes. These include physical changes, such as muscle repair, and mental tasks, such as concentration. Sleep deprivation effects
Persistent sleep deprivation can increase the risk of heart disease, stroke, and depression.
Not getting enough sleep can cause a negative mood, low energy, difficulty concentrating, and a general inability to function as usual. Lack of sleep may have severe consequences in some circumstances, such as if a person is driving or operating heavy machinery when tired. The occasional night of poor sleep is unlikely to cause harm, but persistent sleep deprivation can increase the risk of several chronic health conditions. According to a report by the CDC, people who get less than 7 hours of sleep per night have an increased risk of the following conditions: Although a range of factors can cause these conditions, sleep deprivation may contribute to their development. The link between stress and sleepStress has many negative connotations, but it is a response that has evolved in humans and animals to allow them to deal with important or dangerous situations. In humans, stress can cause the central nervous system (CNS) to release hormones, such as adrenaline and cortisol. These hormones raise the heart rate to circulate blood to vital organs and muscles more efficiently, preparing the body to take immediate action if necessary. This CNS reaction is known as the fight-or-flight response, and it was vital for human survival during the earlier stages of evolution. Nowadays, issues that are not a threat to survival can trigger the fight-or-flight response. For example, problems at work or relationship difficulties. What stress does to the body in the long termIt is normal to feel stressed occasionally, but chronic feelings of stress can cause the CNS to maintain a heightened state of arousal for extended periods. Being in this state can severely impact physical and mental health in the long term. One effect of stress is that it can cause sleep deprivation. Frequently being in a heightened state of alertness can delay the onset of sleep and cause rapid, anxious thoughts to occur at night. Insufficient sleep can then cause further stress. According to a National Sleep Foundation survey, 43 percent of people aged 13–64 have reported lying awake at night due to stress at least once in the past month. Reducing stress levels to improve sleepBy lowering their stress levels in the evening before bed, many people could improve the duration and quality of their sleep. The lifestyle changes below may help reduce stress: Mindfulness meditationMindfulness meditation is a relaxation technique that aims to make people more aware of the present moment. The aim is to acknowledge all the thoughts, feelings, and sensations happening within and outside the body without reacting to them. Research has shown that this technique offers several benefits for mental well-being. A review of 47 trials, which included a total of 3,515 participants, found that mindfulness meditation led to small-to-moderate improvements in anxiety, depression, and stress. More high-quality research is necessary to determine whether or not mindfulness works as a clinical treatment, but it may be a useful at-home method for people to use. Practicing mindfulness for 10–30 minutes before going to bed could be an effective method of reducing stress and improving sleep. Exercise
Exercise can reduce the symptoms of anxiety and stress.
Physical exercise is a useful tool for improving mental health and well-being, as well as providing physical benefits. Research suggests that the effects of physical exercise on psychological well-being could make it a suitable treatment for anxiety and stress-related disorders, reducing the need to pursue other treatments. A review published in 2017 found that physical activity is effective at reducing the symptoms of anxiety and stress. Further evidence also suggests that exercise has a direct impact on improving the quality of sleep in people over the age of 40 with sleep difficulties. Engaging in moderate or high-intensity physical exercise, such as a 30-minute run, could help reduce stress levels and improve sleep quality. Other lifestyle changesThe following lifestyle changes may also help some people reduce their stress levels:
Reducing stress can be very challenging. It is essential to identify the source of the stress, which is often related to work or a relationship. Although these problems can be difficult and slow to resolve, removing the source of stress is vital to getting better. TakeawayStress and sleep are closely linked. Stress can adversely affect sleep quality and duration, while insufficient sleep can increase stress levels. Both stress and a lack of sleep can lead to lasting physical and mental health problems. It is crucial that people who are having issues with stress or lack of sleep do not try to tackle these problems alone. Mental health professionals can provide care and guidance, and friends and family members can offer additional support. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 5, 2018 at 04:53PM |
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