What to know about sugar detox symptoms
https://ift.tt/2LSqORX Less than 10% of a person's daily caloric intake should come from added sugars, according to the 2015-2020 Dietary Guidelines. However, in 2005-2010, men and women in the United States consumed an average of 13% of their daily calories in the form of added sugars. The American Heart Association suggest that women consume no more than 6 teaspoons (tsp), or 24 grams (g) of added sugar daily, and men consume no more than 9 tsp, or 36 g daily. This does not include sugars that are naturally occurring, such as those in fruits and milk. Regularly eating or drinking too much added sugar can have adverse health effects, such as: In this article, we explore the symptoms of sugar withdrawal, treatments, and tips for cutting out sugar safely. Symptoms
Headaches are a common side effect at the beginning of a sugar detox.
People may experience unpleasant symptoms when they initially cut sugar from their diets. These can include:
These symptoms are usually mild and temporary. They should subside without treatment after the body adjusts to lower sugar intake. WithdrawalNumerous scientific studies have found evidence to suggest that sugar produces physiological and behavioral effects, similar to those caused by addictive drugs. In a 2016 animal study, researchers found that long term exposure to high quantities of sugar causes brain changes, similar to those associated with nicotine addiction. Several animal studies have found that when deprived of sugar, rats showed opiate withdrawal symptoms, such as anxious behavior and a decrease in dopamine release. Dopamine is the neurotransmitter that controls pleasure and reward-motivated behavior. When people drastically reduce their sugar intake, they may experience withdrawal symptoms, such as headaches, cravings, and mood changes. These should go away within a few days or weeks. TreatmentsMany of the symptoms associated with sugar detoxes occur as a result of fluctuating blood sugar levels. When a person eats sugar, their body breaks it down into glucose, which the cells use for energy. In most cases, consuming sugar causes and an initial boost of energy followed by a rapid decrease in energy, or a blood sugar "crash." People can minimize the adverse effects of sugar detoxing by regulating their blood sugar. Eating regularly and including more fiber in the diet can help avoid spikes and drops in blood sugar and decrease cravings. Magnesium
Magnesium-rich food may help reduce symptoms of headaches and migraines.
Magnesium is an essential mineral that promotes numerous bodily functions, such as protein synthesis and blood sugar regulation. According to the findings of one 2016 systematic review, people at risk of diabetes show improved blood sugar levels 2 hours after taking magnesium supplements. Magnesium supplements may also reduce symptoms of headaches and migraines, according to the National Institutes of Health (NIH). Recommended dietary intakes for magnesium range between 310 milligrams (mg) to 420 mg per day for adults over the age of 19. Rich sources of magnesium include: People can minimize symptoms of sugar withdrawal with the following lifestyle tips:
Tips for cutting out sugar safelyGlucose is the primary and preferred source of fuel for the brain and body. However, many people can benefit from reducing their added sugar intake by instead choosing fruits and vegetables, which provide vitamins, minerals, fiber, and naturally occurring sugar for energy. Including fibrous, complex carbohydrates can help deter cravings and minimize a sugar withdrawal. People can increase their chances of success, reduce cravings, and minimize sugar withdrawal symptoms by using the following tips: Avoid the following foods and drinks:
Combat cravings by:
Learn about the no sugar diet, and tips for reducing sugar intake here. When to see a doctor
If symptoms are interfering with a person's regular activities, they may wish to speak to their doctor.
People may want to see a doctor if their symptoms interfere with their ability to perform regular activities. People should also seek medical attention if they experience symptoms of severe low blood sugar, or hypoglycemia. These include: OutlookPeople who want to eliminate sugar from their diets can expect to experience some uncomfortable side effects, which should resolve within a few days or weeks. With a little planning, people can successfully cut out sugar while minimizing the symptoms of a sugar detox. Eating protein and fiber, getting enough sleep, and staying hydrated can help people stay on track while their bodies adjust to a low sugar diet. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 8, 2019 at 02:10PM
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Is this how fructose worsens the effect of high fat diets?
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New research suggests that high levels of fructose in the diet could impact liver health in important ways.
A recent Cell Metabolism paper describes how researchers compared the effect of adding fructose and glucose to normal and high fat diets in mice. They found that fructose and glucose, when added to a high fat diet, affect mechanisms in the liver in opposite ways. It appears that high levels of fructose can disrupt fat metabolism in the liver in ways that are bad for health, while high levels of glucose can improve it. "Fructose makes the liver accumulate fat," says senior study author C. Ronald Kahn, a professor of medicine at Harvard Medical School in Boston, MA. "It acts almost like adding more fat to the diet," he continues. "This contrasts the effect of adding more glucose to the diet, which promotes the liver's ability to burn fat, and, therefore, actually makes for a healthier metabolism," he adds. Prof. Kahn is also head of Integrative Physiology and Metabolism at Joslin Diabetes Center, an affiliate of Harvard Medical School. Fructose and glucose in added sugarIn their study background, the authors explain that as well as being high in fat, the typical Western diet is also high in sugar sweetened drinks. Like increased consumption of high fat foods, higher consumption of sugar sweetened drinks has emerged as a sizeable risk factor for obesity and its complications, such as type 2 diabetes, and nonalcoholic fatty liver disease (NAFLD). Prof. Kahn and his team have been investigating the effects of added sugar in the diet in a series of studies, of which the recent one is the latest. Added sugar in the diet has two forms: sucrose or high fructose corn syrup. Both these forms contain fructose and glucose. What the team is discovering through the latest and previous findings is that these two forms of sugar have diverging effects in the liver. In a 2017 study, for example, they showed how adding fructose to a high fat diet caused mice to develop obesity, glucose intolerance, and enlarged livers. In contrast, adding glucose to a high fat diet did not have these effects despite the calorie intake being very similar. Effects on high fat dietIn the recent study, the researchers focused on two mechanisms — one involves mitochondria, the tiny compartments inside cells that give them energy, and the other is to do with fatty acid oxidation, or fat burning. They put six groups of 6-week old male mice on different diets for 10 weeks: regular diet only, regular diet with high glucose, regular diet with high fructose, high fat diet only, high fat diet with high glucose, and high fat diet with high fructose. They added the fructose and glucose to the mice's drinking water. As in previous studies, they saw that mice on the regular diet with fructose or glucose in their drinking water gained around 30% more weight than mice that drank plain water. Also, these mice did not develop high blood glucose, a feature of diabetes. All three groups of mice on the high fat diets did develop obesity, with increases in body weight of 40–60% on average. In addition, these mice showed signs of liver enlargement and hepatic steatosis, or fat buildup in the liver. The high fat diet mice on regular water and water with added fructose also developed insulin resistance and high blood sugar, and their insulin levels doubled. However, while the high fat diet mice on water with added glucose gained a similar amount of weight as their other high fat diet companions, they did not develop the other symptoms, despite having the same calorie intakes. Closer look at markers of fatty liverThe researchers analyzed the mice's liver tissues and cells to look more closely at markers of fatty liver. One marker that they examined was the level of acylcarnitines. These compounds are byproducts of fat burning in the liver, and higher levels signify higher levels of fat buildup. The mice on high fat diets with high fructose had the highest levels of acylcarnitines. However, the mice on high fat diets with high glucose had lower levels of these high liver fat markers than the high fat diet mice on plain water. The researchers note that these results support those of earlier studies and suggest that glucose helps the liver to burn fat. Another marker that the team examined in the mice livers was carnitine palmitoyltransferase 1A (CPT1A), a mitochondrial enzyme with a key role in fat burning. In contrast to acylcarnitines, higher levels of CPT1A are a good sign as they indicate that the mitochondria are carrying out their fat burning function. The high fat mice on water with added fructose, however, had low levels and lower activity of CPT1A. This observation suggested that something was wrong with the mitochondria in their liver cells. "When mitochondria are healthy, they have this nice ovoid shape and crosshatching," Prof. Kahn explains. Damaging diet for mitochondriaWhen the team examined the liver cells of the high fat plus fructose mice, the scientists found that the mitochondria were fragmented, suggesting that they were not burning fat very well. In contrast, the mitochondria of the high fat plus glucose mice were a healthy shape. The test results for acylcarnitines, CPT1A, and other markers led the team to conclude that both the high fat and high fat with fructose diets caused the mice's livers to favor fat storage rather than burning by damaging their mitochondria. The researchers believe that finding a drug that blocks these undesirable effects in fructose could lead to a treatment that prevents NAFLD, glucose intolerance, and diabetes.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 5, 2019 at 02:02PM
What is claudication?
https://ift.tt/2LMctq0 Claudication is primarily a symptom of conditions that reduce blood flow in the legs, especially peripheral artery disease (PAD). The term claudication comes from the Latin word for limp, which is 'claudicare'. Claudication is also commonly referred to as intermittent claudication. This article provides an overview of claudication, including its symptoms, why it happens, treatments, and how to manage symptoms at home. Symptoms
A person with claudication may experience pain in the hip, thigh, or buttock.
In its early stages, claudication can cause a variety of sensations in the muscles that can include:
At first, claudication often causes a dull, aching pain in the lower calf. The initial pain or sensation can also travel to, or develop in, other muscle groups, such as: People with jobs or hobbies that involve heavy physical labor or athletes that do repetitive arm motions can also develop claudication symptoms in their forearms and hands. Symptoms typically occur during muscular exercise and go away with 1–2 minutes of rest while standing, or within 10 minutes, according to another source. In some cases, symptoms first develop as weakness or tiredness during exercise. They then progress to more painful symptoms without proper rest. People who continue exercising through their early discomfort may experience:
Claudication tends to only impact one leg, or one leg more than the other if both are involved. Symptoms often gradually worsen over the years, progressing back and forth between periods of improvement and flareups. Though claudication symptoms often worsen over time, the amount or type of exercise that triggers them tends to stay the same. However, as claudication progresses, symptoms typically become more severe and may also occur during rest. The following factors can heavily impact the severity and extent of claudication symptoms:
CausesReduced blood flow in the arteries of the lower body or legs is the ultimate cause of claudication. A reduction in blood is usually a symptom of atherosclerotic occlusive conditions. These are conditions where fats, debris, and immune cells form a buildup called plaque that sticks to blood vessel walls. Plaque leads to narrowing, stiffening, and hardening of the arteries that reduces blood flow. One of the most common conditions that doctors link with claudication is PAD, where blood vessels that supply the arms or legs have narrowed. Estimates suggest that between 10% and 20% of people with PAD experience claudication. Symptoms usually arise during exercise when impaired arteries cannot keep up with the increased blood flow and oxygen demands of muscle cells. In more severe cases, blood flow may become so compromised that symptoms occur even during rest. The risk of developing claudication increases with age, specifically from 45 to 75 years, with the highest risk being from 65 to 75 years of age. Males are twice as likely as females to develop claudication. A few other factors may also increase the risk of claudication or worsen symptoms, usually by weakening blood vessels and promoting plaque development. Most notably of these are: Diagnosis
A doctor may perform a physical exam to diagnose claudication.
A doctor may diagnose claudication when identifying and treating an underlying cause. To diagnose claudication and the condition causing it, a doctor will often:
A doctor may also determine the severity of claudication to monitor how it progresses. By some classification systems, claudication severity is:
TreatmentThe best treatment for claudication depends on the underlying cause and the severity or extent of symptoms. Resting by standing still for a few minutes will normally stop the pain and discomfort that mild to moderate claudication causes. People with mild claudication may also benefit from lifestyle changes to lessen factors that can worsen the condition. These lifestyle changes include: Frequent, moderate exerciseIn people who can exercise, undertaking frequent, moderate exercise may increase how far they can walk and reduce their pain. Exercise also helps underlying problems that can worsen symptoms, such as:
Some authorities recommend 30 minutes of brisk walking daily, walking until symptoms occur, then resting and returning to exercise. The recommendation is then for a person to slowly aim to trigger symptoms in the first 5–7 minutes of walking. They can do this by increasing walking speed or gradient over time. Stop smokingSmoking damages the lining of blood vessels, reduces levels of good fats, or high-density lipoproteins (HDL) in blood vessels, and increases the levels of bad fats, or low-density lipoproteins (LDP). Smoking also promotes harmful blood clotting. Nicotine, the active ingredient in tobacco, increases blood pressure. Quitting smoking may slow disease progression and increase walking distance in people with conditions that cause claudication, such as PAD. Eat a healthful dietSaturated and trans fats can increase cholesterol levels and the risk of developing plaque in blood vessels. Sodium can dehydrate the body and cause high blood pressure. Alcohol can also increase blood pressure. Eating a diet of vegetables, fruits, whole grains, and unsaturated fats from low fat dairy products, nuts, seeds, and fish can usually improve cholesterol and blood pressure levels. Manage stressChronic or severe stress can alter the blood and nervous system. Reducing stress with relaxing activities, such as yoga, meditation, getting outdoors, or talking with a friend, may help reduce stress. Lose weightLosing weight may improve symptoms by reducing the workload on the lower body. Obesity and inactivity are also risk factors for claudication. Compression stockings or devicesCompressing the tissues and veins in the legs can improve blood and lymph circulation to ease symptoms of claudication. In a 2015 study, 18 people with claudication pain wore intermittent, pneumatic calf and foot compression devices for 2 hours daily for 16 weeks. At the end, they had less resting pain, improvement in walking time before the onset of pain, plus improvements in bodily pain, physical function, and healing. MedicationsMore severe cases of claudication often require medications or surgery. Depending on the underlying cause and individual factors, there are some common options for severe or worsening cases. Options include antiplatelet drugs, such as aspirin, clopidogrel, or cilostazol. These medicines can help prevent blood platelets from clumping into clots or plaques and growing. In general, doctors may recommend 75–325 milligrams a day of aspirin for most people with claudication. Clopidogrel is best for those who cannot take aspirin, and cilostazol is only suitable in limited cases. People with high blood pressure, high cholesterol, or diabetes may also use management medications such as ACE-inhibitors, statins, or metformin. AngioplastyAngioplasty involves opening the constricted artery using a small balloon. A surgeon will then insert a tube called a stent to keep the artery open long term. Bypass surgeryBypass surgery is usually a last resort. This surgery involves creating a temporary detour for blood to travel around the impacted artery. This intervention involves using a natural vein or synthetic graft. It does not remove or cure blockages. Supplements and nutrientsThough there is little evidence for their effectiveness, several herbal supplements and nutrients may also help reduce the severity or progression of claudication symptoms, such as:
Complications
Constant pain is a possible complication of claudication.
Severe, usually long term cases of claudication can cause serious complications, including:
In rare cases, people with severe or untreated claudication or infections may also experience: SummaryClaudication causes pain or discomfort in the lower body during exercise that quickly resolves with rest. It arises as a symptom of other medical conditions, most commonly those that narrow, block, or harden blood vessels. Claudication symptoms may remain stable, worsen over years, or suddenly become so severe they cause disability, depending on the cause. However, several lifestyle changes, medications, and other treatment options seem to slow the progression of the condition or reduce symptom severity. People with signs and symptoms of claudication should talk with a doctor as soon as possible to reduce the risk of complications. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 4, 2019 at 02:06PM
Postpartum weight loss: Diets and plans
https://ift.tt/2o1ZJTv According to the authors of a 2019 study, weight changes during and after pregnancy can have significant ongoing health effects for many women. Postpartum weight loss may reduce the risk of long term weight gain and obesity. Women should approach postpartum weight loss carefully, as the body takes time to recover after giving birth. They may have to wait several weeks after delivery before they can safely lose weight. Read on for tips on safe postpartum weight loss, including the best diets to follow and timelines for weight loss. Tips for postpartum weight lossWomen can use the following tips to lose weight after pregnancy: Breastfeed, if possible
Breastfeeding may aid weight loss and help the uterus contract.
Breastfeeding may help women lose weight after giving birth. In a 2014 study, researchers examined the effects of breastfeeding on postpartum weight loss. Women who exclusively breastfed for at least 3 months lost 3.2 pounds (lb) more than women who did not breastfeed or combined breastfeeding with formula feeding. Breastfeeding may provide numerous health benefits for both the woman and the baby, according to the Office on Women's Health. Benefits of breastfeeding for babies include:
Benefits of breastfeeding for women include: Learn more about the advantages of breastfeeding here. Do not skip mealsPeople need to have a calorie deficit to lose weight, meaning that they need to eat fewer calories than they burn. People can achieve a calorie deficit by increasing physical activity and reducing the number of calories that they consume. However, people should avoid skipping meals or severely restricting their calorie intake while trying to lose weight. People may not get the vital nutrients they need if they skip meals, and this is potentially harmful to both women and babies following delivery. According to the Centers for Disease Control and Prevention (CDC), women need an additional 450–500 calories per day while breastfeeding. Avoid highly processed foodsAccording to a 2017 study involving 1,035 women with gestational diabetes, those who ate two or more servings of fried food per week following the birth were between two and three times more likely to retain at least 5 kilograms (kg), or 11 lb, of postpartum body weight. Consuming two or more servings of soda per week also increased the risk of retaining excess body weight after giving birth. Processed foods and beverages to avoid include:
Eat protein-rich foodsEating healthful proteins can lessen feelings of hunger, which may reduce calorie intake and promote weight loss. The body uses more energy to digest protein than to digest other types of food. According to an article in The American Journal of Clinical Nutrition, the body automatically uses 20–30% of the calories in protein during digestion. In comparison, it only uses 5–10% of the calories in carbohydrates and 0–3% of the calories in fats during digestion. Learn about high protein foods that may aid weight loss here. Eat foods high in fiberFiber-rich foods may promote fat loss, especially around the stomach. Dietary fiber refers to the parts of plants that the body cannot easily digest. As fiber travels through the digestive system, it absorbs water, which can promote bowel health. As the body cannot break down fiber, this carbohydrate can make people feel fuller for longer without adding extra calories. In a 2019 study, researchers observed an association between higher fruit and vegetable intake and reduced stomach fat among men and women between the ages of 45 and 65 years. In this article, we look at different high-fiber foods. ExercisePhysical activity, alongside a balanced diet, may help promote healthy postpartum weight loss, according to a 2017 systematic review. The American College of Obstetricians and Gynecologists (ACOG) recommend physical activity in all phases of life, including during and after pregnancy. Women can gradually return to exercising after pregnancy "as soon as they feel able to engage in such activities," as long as they do not have medical complications. If a woman has had a cesarean delivery, a doctor will advise her on when and how to resume physical activity. Best diet plans
A woman should try to eat a healthful diet during and after pregnancy.
In general, authorities recommend that people eat a healthful and diverse diet. According to the findings of a 2019 pilot study, women retained less postpartum weight and had a lower body mass index (BMI) and smaller waist circumference after following the DASH diet. The DASH (Dietary Approach to Stop Hypertension) diet focuses on healthy and gradual weight loss for long term results. The DASH diet does not prohibit any foods. Instead, the plan includes the following recommendations, which promote healthful eating choices:
People should avoid diets that promise rapid weight loss or promote a meal plan lacking in vital nutrients. This advice is especially relevant for women during or after pregnancy and breastfeeding. A doctor can offer advice on the safety of different diet plans for postpartum weight loss. Timeline for weight lossWomen need time to recover after giving birth, so they should not expect to lose weight immediately. In general, women should wait until their postpartum checkup, which occurs within 12 weeks of giving birth, to begin trying to lose weight. During the postpartum checkup, a doctor will assess how well the mother and baby are recovering from the birth. They will check for any signs of infection, blood clots, or postpartum depression. Women can discuss weight management options with their doctor during their postpartum checkup. According to the Office on Women's Health, women lose an average of 10 lb immediately after giving birth. Gradual weight loss will usually continue over several months. Combining a healthful diet with regular physical activity can promote healthy weight loss. SafetyIn general, most medical professionals and associations recommend gradual weight loss. The ACOG define healthy weight loss as losing 1–2 lb per week. Regarding their choice of foods, women may want to limit their intake of certain types of seafood while breastfeeding. Although fish and seafood contain essential vitamins, minerals, and protein, some types of fish can contain trace amounts of mercury. This mercury can pass from the woman to the baby through breast milk. Fish that may contain high amounts of mercury include:
For more recommendations of safe, healthful fish and seafood options, see this fact sheet from the Food and Drug Administration (FDA). Women who are breastfeeding may also want to limit their caffeine intake because caffeine can pass to infants through breast milk. The CDC recommend that breastfeeding women consume a maximum of 300 milligrams of caffeine per day. Large quantities of caffeine can lead to adverse side effects in both the woman and the infant, such as: A woman should discuss any supplements that she may wish to take for weight loss with a doctor. It is important, while avoiding potentially harmful foods and drinks, to eat a varied and nutritious diet. The body after pregnancy
Many of the bodily changes that a woman experiences after pregnancy will subside with time.
Women may experience the following physical changes after pregnancy:
The body takes a while to recover after giving birth, and most of these changes will subside over time. However, it is important to accept that some aspects of the body may change permanently after pregnancy. If a woman has particular concerns about her appearance after pregnancy, she can speak to a doctor for advice. SummaryGaining weight is a natural part of a healthy pregnancy. However, some women may find it difficult to get back to their prepregnancy weight range. Staying within a healthy weight range before, during, and after pregnancy can significantly reduce a woman's risk of adverse health complications, such as obesity, type 2 diabetes, and cardiovascular disease. Eating a healthful diet, getting regular exercise, and breastfeeding can promote sustainable postpartum weight loss. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 4, 2019 at 02:06PM
6 ways to tighten loose skin
https://ift.tt/2n5XKNd Most people start to experience skin laxity, or loosening, between the ages of 35 and 40 years. Skin laxity that occurs with age is mostly due to a loss of collagen networks, elastin fibers, and hyaluronic acid — a molecule that helps the skin retain moisture. Weight loss, especially significant or rapid weight loss, and pregnancy can also loosen the skin by stretching skin molecules or changing the structure of the skin. Several other health and lifestyle factors can also contribute to loose skin, including:
In this article, we discuss popular techniques for tightening loose skin and ways to prevent the skin from sagging. 1. Exercise
Regular exercise may help skin age well.
Exercising regularly is an important way to stay healthy and age well. Some types of exercise may also help reduce the effects of skin aging. A 2015 study found that endurance exercise might lessen the effect of age-related skin changes in mice and humans. The authors noted that endurance exercise reduced skin changes by improving tissue metabolism, primarily by stimulating the release of a hormone called interleukin-15 from skeletal muscle. Women who have loose skin as a result of pregnancy should talk to a doctor about the best way to engage safely in physical activity and which exercises to avoid. 2. Firming productsMany different firming gels, creams, patches, and other products are available for the topical treatment of minor cases of loose skin. People who wish to purchase a firming product should look for products containing retinoid compounds. Retinoids are potent antioxidants that may boost collagen production. However, experts do not consider firming products to be effective overall, and their penetration of the skin may not be deep enough to help lift sagging skin. According to the American Academy of Dermatology, most firming products offer subtle results at best, mostly by acting as a moisturizer. People who do observe results with these products may need to keep using them to continue seeing results. 3. SupplementsDiet plays a significant role in skin health. Nutritional supplements may have benefits for loose skin, including anti-aging and antisagging effects. Some of the most promising skin supplements include: Collagen hydrolysateMany people think that collagen supplements reduce the effects of skin aging by boosting collagen levels. Collagen peptides in the form of an oral supplement may improve:
A study that featured in the Journal of Cosmetic Dermatology found that women who consumed 10 grams of oral collagen peptides in a drink at bedtime experienced improved skin collagen levels and overall structure after 4 weeks. Furthermore, they experienced better skin hydration levels after 8 weeks. AntioxidantsAntioxidants and antioxidative enzymes may help reduce skin sagging and wrinkles by neutralizing reactive oxygen species (ROS). ROS are compounds that can activate pathways that eventually degrade collagen. Antioxidants can also help stimulate the growth of collagen and elastin. Examples of the antioxidants present in some foods, drinks, and nutritional supplements include: Many people get enough antioxidants through their diet. There is little evidence to suggest that taking antioxidant supplements helps prevent or reduce skin conditions. Taking too much of certain vitamins for too long, particularly vitamins A and E, may cause side effects, including nausea, vomiting, and abdominal pain. In some cases, it can lead to more severe side effects. It is important to follow the dosage on the label when taking supplements. People with a health condition should discuss taking supplements with their doctor first to prevent unwanted side effects or interactions with other medications. 4. Massage
Massage may improve blood flow, stimulate fibroblasts, and increase mitochondrial production.
Massage may improve blood flow and stimulate fibroblasts. Fibroblasts are cells that help produce connective tissues, such as collagen and elastin, that keep skin firm. Some studies suggest that massage may increase mitochondrial production. Mitochondria play a crucial role in tissue and cellular metabolism, and there is a link between mitochondrial dysfunction and skin aging. More research is necessary to establish how best to use massage to tighten the skin. A 2017 study found that using a mild skin massage device for 1 minute twice daily for 10 days increased the expression of skin molecules, such as procollagen-1, fibrillin, and tropoelastin. The same study also found that using the massage device after applying a commercial anti-aging cream to the face and neck amplified the product's effect. 5. Nonsurgical proceduresDermatologists and cosmetic surgeons can perform nonsurgical procedures that may help reduce loose skin. However, these procedures are not useful for severe cases of loose skin as the results tend to be subtle. Nonsurgical procedures do not involve any cutting or punctures and typically only cause temporary swelling and redness. They often take only a short amount of time to perform. Most procedures are safe for use on all skin colors and suitable for any part of the body. Many nonsurgical procedures treat loose skin by boosting collagen and elastin production in different layers of the skin, usually by using various devices to send heat under the skin. Examples of nonsurgical procedures include the following: UltrasoundUltrasound works on the deepest layers of the skin. Most people notice subtle lifting and tightening within 2–6 months of their first treatment and report more significant results with additional treatments. The effects of the treatment can last for up to 1 year. Laser treatmentsLaser treatments focus on the outer layer of the skin, which is called the epidermis. Most people need between three and five treatments to see results, and changes are usually visible 2–6 months after the last treatment. Laser treatments are especially useful on the upper arms and belly. Nonsurgical radiofrequencyIn the nonsurgical form of radiofrequency, a dermatologist will place a device against the skin to heat the tissue underneath. Most people who use this method see results after one treatment. It takes about 6 months for the treatment to take full effect, but some people notice tightening shortly after the procedure. With the right skin care, the results may last for 2–3 years. 6. Minimally invasive proceduresSome slightly more invasive procedures, which often use similar science or devices as nonsurgical procedures, may help reduce loose skin. Examples of minimally invasive procedures include those below: Surgical radiofrequencyThe minimally invasive form of radiofrequency involves inserting tiny tubes through small incisions in the skin to send heat to the areas that require tightening. Doctors often perform this procedure on the neck or upper arms, and it may produce results within 1 month. This procedure usually takes place under local anesthesia, and most people need to wear compression bandages for 4–5 days afterward. Intense pulsed lightPeople often undergo treatment with intense pulsed light in combination with radiofrequency to treat the skin at different levels more effectively. A person may require a series of intense pulsed light treatments to see results, and it is sometimes unsuitable for those with darker skin tones or tanned skin. Laser resurfacingLaser resurfacing may be one of the most effective of all the nonsurgical and minimally invasive procedures for treating minor cases of loose skin. Most people require 5–7 days of rest after the procedure and typically notice results 2 weeks after they heal. Laser resurfacing carries a small risk of scarring. Can you prevent loose skin from appearing?
Practicing sun safety may help prevent loose skin from appearing.
In many cases, such as those relating to aging or hormonal changes, loose skin can be hard to prevent entirely. Certain factors seem to make the skin more resilient and resistant to factors that may weaken and loosen it. Following specific advice may also help reduce the risk of excessive loose skin. People can help prevent loose skin by: OutlookLoose skin is not harmful and does not require treatment, but some people dislike its appearance. The best way to tighten loose skin depends on the cause and severity of the symptoms and any additional health considerations. In people with severe loose skin, surgery is likely to make the most significant difference. Individuals with minor-to-moderate cases of loose skin may benefit from a range of options, including:
Anyone concerned about severe loose skin should seek advice from their doctor. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 3, 2019 at 02:00PM
What is the impact of cooked vs. raw food on the gut?
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Cooking food may have had important implications in the evolution of the gut microbiome.
Because cooking involves exposing food to heat, it tends to change the various foods' physical and chemical properties. But do these alterations change the delicate microbial environment of the gut? That is the question that researchers from the University of California, San Francisco, Harvard University, in Cambridge, MA, and other institutions recently set out to answer. "Our lab and others have studied how different kinds of diet, such as vegetarian versus meat-based diets, impact the microbiome," says the senior author of the new study, Peter Turnbaugh, Ph.D., an associate professor at the University of California, San Francisco. "We were surprised to discover that no one had studied the fundamental question of how cooking itself alters the composition of the microbial ecosystems in our guts," he adds. Cooked foods alter bacterial diversityIn the new study — the findings of which appear in Nature Microbiology — the researchers started by looking at how different types of cooked and raw food might affect the gut microbiota of mice. To do so, they fed mice a diet of either raw or cooked beef or raw or cooked sweet potato. The team used these foods, in particular, because previous studies had shown that cooking alters their nutritional components and because both commonly feature in human diets. First, the researchers found, surprisingly, that raw meat and cooked meat did not affect the mice's gut microbiota in obviously different ways. However, there were clear differences between how raw and cooked sweet potatoes affected the gut environment in rodents. Mice on a raw potato diet had poorer bacterial diversity in the gut, as well as slightly fewer bacteria, compared with baseline measurements. They also had a higher proportion of Bacteroidetes bacteria, which play a key role in the degradation of glycans, a form of sugar. To confirm these findings, the researchers performed another series of experiments, in which they fed mice not just raw and cooked sweet potatoes, but also white potatoes, beets, carrots, corn, and peas — foods with various degrees of starchiness and digestibility. As before, the researchers found that cooked versus raw potatoes — of both varieties — affected microbial diversity in the gut differently. The same was not true of the other foods. This, the authors explain in their study paper, is likely because potatoes — unlike the other foods in this experiment — have "a high quantity of low digestibility starch," a carbohydrate with properties that are transformed by exposure to heat. "We were surprised to see that the differences were not only due to changing carbohydrate metabolism, but also may be driven by the chemicals found in plants," notes Turnbaugh. "To me, this really highlights the importance of considering the other components of our diet and how they impact gut bacteria," he adds. The team also noticed that mice on the raw food diets lost weight, which seemed to suggest that the changes in the gut microbiome may be responsible. However, when the researchers transplanted gut bacteria from mice fed raw diets to mice eating regular chow, the latter actually gained fat. This conundrum left the researchers at a loss, and they are still trying to find out what may have caused this surprising outcome. Possible implications for human healthAt the final stage of their research, the investigators teamed up with a professional chef and recruited five healthy women and three healthy men aged 24–40 who agreed to take part in the dietary experiment. The chef prepared comparable raw or cooked plant-based meals, which the participants tried in random order for 3 days each. After 3 days on the raw or cooked diet, the participants submitted stool samples to the laboratory for analysis. Every participant tried each diet. Once more, the researchers noticed clear differences between populations of gut bacteria following exposure to raw versus cooked foods. However, there were subtle differences in the alterations that the researchers found in the human microbiota, compared with the mice microbiota. In the future, the researchers aim to conduct further studies that will allow them to better understand not just how cooked food impacts gut bacteria, but also why there are differences between how cooked food impacts humans, compared with other mammals.
"We're very interested in doing larger and longer intervention and observational studies in humans to understand the impact of longer term dietary changes," he adds. The senior researcher also explains that, going forward, it is important to understand how raw versus cooked diets may impact weight gain and loss and to explore various underlying biological mechanisms. Moreover, he notes, scientists should try and find out how the practice of cooking has affected the human species over millennia, as our bodies transitioned from processing raw food to more complex meals. "The observation that everyday foods disrupt gut bacterial physiology when consumed raw raises opportunities for mining the human diet for therapeutics and prompts a polypharmacological view of the interactions between the gut microbiome and dietary small molecules," the researchers conclude in their paper. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 2, 2019 at 02:00PM
What is the best protein powder for weight loss?
https://ift.tt/2osgwi0 A high protein diet can help a person build muscle mass, reduce appetite, and burn fat, which can lead to weight loss. In addition, foods rich in protein help a person stay fuller for longer, compared with high fat or high carbohydrate foods. Various types of protein powder are available, many of which are dairy- or plant-based. Below, we compare the potential for different protein powders to aid weight loss, including powders suitable for vegetarians or vegans. We also describe how to incorporate these powders into the diet. Whey protein
Whey protein can provide the body with amino acids.
Whey protein represents one of the most popular protein supplements. Whey is a milk-based protein. It contains all of the amino acids that the body cannot produce on its own. Therefore, doctors refer to it as a "complete" protein. It may also support weight loss. In a randomized clinical trial involving adults who were overweight or had obesity, participants who consumed whey protein drinks — without making any other dietary changes — experienced a reduction in body weight and body fat, compared with participants who had instead consumed supplementary carbohydrates. The researchers also discovered that the participants who had consumed the whey protein had lower levels of the hunger hormone ghrelin and smaller waist circumferences at the end of the 23-week study period, compared with the other participants. In addition, one review of studies found that participants who performed resistance training and who used whey protein were more likely to gain lean muscle mass and upper and lower body strength than those who did similar training but who did not receive whey supplementation. Casein proteinCasein is another milk-based protein. It is also a complete protein. The body absorbs casein more slowly than whey. Since the body digests casein at a slower rate, it may help keep a person fuller for longer. This prolonged feeling of fullness may help with weight loss. However, one study comparing the effects of casein protein and whey protein found no significant differences between the two, in terms of energy expenditure or appetite regulation. Egg white proteinFor people who cannot tolerate dairy, egg white protein may be a good option. While the yolk contains most of an egg's vitamins and nutrients, egg whites are almost entirely made of protein. Egg white protein is also low in fat and carbohydrates. However, a study published in Nutrition Journal suggests that egg white protein may be less effective than other proteins at decreasing appetite and supporting weight loss. Confirming this will require more research. Collagen
Collagen may help build muscle mass if combined with resistance training.
Collagen is gaining popularity as a protein source and supplement. It may have several health benefits, including supporting skin health and — in mice — reducing effects of osteoarthritis. Collagen protein is made up of the skin or bones of animals. It can quickly dissolve into liquid, and some people have it in their morning coffee. Some research indicates that collagen supplements could help boost muscle mass. One study found that collagen supplements, in conjunction with resistance training, led to higher levels of fat free body mass and muscle strength among male participants in their 60s or 70s. These participants all had sarcopenia, a condition characterized by the degeneration of skeletal muscle. Soy proteinSoy protein is suitable for people who follow vegan or vegetarian diets, and it contains every essential amino acid, making it a complete protein source. Research suggests that soy may provide modest health benefits because it contains isoflavones. Isoflavones are plant compounds that mimic estrogen and have antioxidant activity. Soybeans are a rich source of isoflavones, while soy products contain varying concentrations. Soy may help relieve symptoms of menopause and offer some protection against breast cancer and heart disease. Also, soy may support weight loss and a reduction in body fat. One study in postmenopausal female participants found that a group who consumed a daily soy supplement had less abdominal fat and overall body fat at the end of the 3-month trial, compared with a placebo group. Brown rice proteinBrown rice protein is another option for people who do not consume dairy or other animal products. However, it is not a complete source, so a person should be supplementing their protein intake with other sources. Some research suggests that brown rice protein may be beneficial for people looking to increase muscle mass. In a small study that included 24 college-aged, resistance-trained male participants, rice protein helped improve perceived recovery from exercise and reduce muscle soreness as effectively as whey protein. Also, both the rice and whey protein groups experienced similar increases in strength, power, muscle mass, and lean body mass. How to use them
A person can try adding protein powder to a number of foods and liquids.
Protein powders can be a convenient way to boost a person's protein intake. The International Society of Sports Nutrition recommend a daily intake of 1.4–2.0 grams of protein per kilogram of body weight for most healthy people who exercise. This much protein will help with building and maintaining muscle mass, while athletes and other people who train regularly may need more protein. Most studies so far indicate that a person receives the most benefit from protein when they consume it right before or right after exercise. However, confirming this requires further research. There are many ways to incorporate protein powder into the diet. For weight loss purposes, a person could use a protein supplement as a replacement for a meal. The goal would be to create a calorie deficit, in which a person expends more calories than they take in. It is important to note, however, that doctors do not recommend replacing meals with protein shakes in the long term. These shakes do not provide the nutritional benefits of whole foods. The most beneficial way to lose weight is through a healthful, balanced diet and regular physical activity. To make a protein shake, a person could mix the powder with water or milk, or blend it with ice or fruit. Other ways to use protein powder include:
TakeawayResearch suggests that a high protein intake may aid in weight loss. Protein can help control appetite and build muscle mass. Protein powders can be an easy and convenient way to boost the intake of protein, and many types are available. However, some protein powders do not contain all of the essential amino acids, which means that a person should also be consuming protein from other sources. A doctor or a dietician can help ensure that a person is receiving the right amount of protein to suit their needs. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 2, 2019 at 02:00PM
What to know about blood pressure rates after exercising
https://ift.tt/2nmEITb High blood pressure, or hypertension, is very common, affecting around 25% of the world's population. Research shows that exercise is particularly effective at lowering blood pressure. This is the case, regardless of whether the exercise is intensive or moderate. Exercise also reduces stress and helps promote weight loss, while stress and weight gain increase the risk of hypertension and its associated complications. In this article, we describe optimal blood pressure levels. We also provide tips on lowering blood pressure through exercise and other lifestyle changes. What is normal?
Regular exercise can help a person reduce stress.
Blood pressure readings consist of two numbers: One represents systolic blood pressure, while the other represents diastolic blood pressure. A systolic blood pressure reading measures the force of blood against the artery walls while the two lower chambers of the heart squeeze. A diastolic blood pressure reading measures the same force of blood between beats, when the heart relaxes. When a doctor records blood pressure, they write the systolic figure before the diastolic figure. Normal blood pressure readings are typically less than 120, for systolic pressure, and less than 80, for diastolic pressure. The typical way of writing this is: under 120/80 millimeters of mercury (mm Hg). Readings above 140/90 mm Hg indicate that a person has hypertension, or high blood pressure. Readings between 120/80 mm Hg and 139/89 mm Hg indicate that a person has pre-hypertension. Advancing age can cause blood pressure levels to rise. Researchers report that most people in the United States who live into "old age" will develop high blood pressure. How to lower blood pressureTo reduce high blood pressure, a person can try: Increasing physical activity and exerciseMany people have jobs that involve sitting for long periods. In their free time, a person may also prefer sedentary activities, such as watching television or playing computer games. Some studies have found a link between a sedentary lifestyle and hypertension. One of the best ways to prevent or resolve hypertension is to be as physically active as possible. A 2016 meta-analysis investigated the immediate effects of exercise on blood pressure. The analysis, which included 65 studies, found that blood pressure readings were significantly lower following exercise. This reduction was greater in:
Physical activity can also help with losing weight, and losing 3–5% of body weight can help lower blood pressure, according to the National Heart, Lung, and Blood Institute. In terms of the intensity of exercise, researchers have found that intense and moderate physical activity are equally effective at reducing blood pressure. This means that a person may still benefit from shorter or less intense exercise sessions. While any amount of physical activity is helpful, the official recommendations for adults are: Aerobic activity, such as walking or running:
Muscle strengthening:
Muscle strengthening is an important element of any exercise routine.
Doing more than the recommended amount of moderate exercise may bring additional benefits. Ideally, a person should be engaging in moderate physical activity throughout the week. Also, studies have found that people with good cardiorespiratory fitness have a lower risk of developing hypertension. However, it is worth noting that 20–25% of people with hypertension do not have lower blood pressure after exercise. The following are other methods of reducing high blood pressure: Changing the dietAnyone looking to lower their blood pressure may benefit from: Reducing sodium intake The Centers for Disease Control and Prevention (CDC) recommend that people eat no more than 2,300 milligrams of salt, or sodium, per day. Following the DASH diet The Dietary Approaches to Stop Hypertension (DASH) diet involves eating plenty of:
The DASH diet involves avoiding:
Moderating alcohol consumption The CDC define a moderate alcohol intake as having up to two alcoholic drinks a day for men and up to one per day for women. Taking blood pressure medicationsWhen lifestyle changes alone do not bring blood pressure readings within a healthy range, the doctor may prescribe medications, such as:
When to see a doctor
A doctor may perform a test if they suspect high blood pressure.
High blood pressure typically does not cause symptoms. Only a test, which is quick and painless, can give blood pressure readings. A person can go for routine blood pressure tests at a local clinic or monitor their blood pressure at home with a testing unit. If readings are high, the first step is to try lifestyle changes. A person will then have to check their blood pressure regularly to determine whether the changes are effective. If blood pressure readings remain high, consult a doctor. Anyone who does not know whether their blood pressure is within the normal range should see a doctor for a test, especially if they also experience headaches and nausea. These can be rare indications of high blood pressure. SummaryMost people experience a reduction in blood pressure following exercise. Research shows that moderate exercise is just as effective as intensive exercise when it comes to lowering blood pressure. A person should try to engage in at least 150 minutes of moderate aerobic exercise per week. If a person is engaging in more exercise and other lifestyle changes, but their blood pressure remains high, they should consult a doctor. Some people need medication to resolve hypertension. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 1, 2019 at 02:01PM |
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