What Is Reverse Dieting? A Trainer Explains How Adding More Calories Can Transform Your Body – Yahoo Life
Diets have long been a focal point for individuals seeking to achieve specific health and fitness goals. Whether its for weight loss, muscle gain, or improved overall well-being, the choice of diet plays a pivotal role. However, traditional diets that involve severe caloric restrictions often lead to metabolic adaptations and sometimes hinder long-term success. This is where the concept of reverse dieting enters the picture.
We spoke with Chrissy Arsenault, registered dietitian and certified personal trainer, to find out what reverse dieting is and how it can help with your health and wellness goals.
Arsenault explains that "reverse dieting is a structured, gradual increase in caloric intake after a period of calorie restriction or a weight loss phase. It involves incrementally adding calories back into your diet, usually in the form of carbohydrates and fats, while monitoring the body's response to these changes."
Reverse dieting can have plenty of benefits, and Arsenault highlights the key ones: metabolic recovery, hormonal balance, and preservation of lean muscle mass. The objective is to enhance metabolism, rebalance hormones, and revitalize the overall metabolic rate, which might have decelerated as a result of extended calorie restriction.
"Reverse dieting helps increase metabolic rate, allowing the body to burn more calories at rest. This can aid in preventing future weight gain. Reverse dieting helps restore hormonal function, particularly hormones related to hunger, satiety, and stress. When calories are increased gradually and in a controlled manner, the body is more likely to preserve lean muscle mass, which is crucial for achieving a toned and fit physique," says Arsenault.
As Arsenault emphasizes, it's important that reverse dieting should be individually tailored based on factors such as a person's metabolic rate, activity level, and specific goals. What proves effective for one individual may not be suitable for another.
Close monitoring of progress is crucial throughout the reverse dieting process. It's also strongly recommended to seek guidance from a registered dietitian or a qualified nutrition professional when contemplating reverse dieting as they can design a personalized plan that aligns with an individual's unique requirements and effectively track progress.
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What Is Reverse Dieting? A Trainer Explains How Adding More Calories Can Transform Your Body - Yahoo Life
The Role of Diet and Lifestyle in the Modern Health Crisis – Pakistan Today
Hypertension, formally known as high blood pressure, is a commonly faced medical issue among people across the globe. Hypertension is caused by an increasing force of blood against the arteries, leading to serious health issues. Both systolic (when the heart beats or contracts) and diastolic (when the heart is at rest) numbers need to be monitored.
Regular check-ups are the best way to diagnose hypertension; otherwise, no significant symptoms are observed in hypertensive patients. The risk of hypertension has been found to increase with old age. Many factors can contribute to this, but as the body ages, arteries can become constricted and less flexible, hindering blood flow. An unhealthy lifestyle throughout life can cause serious health issues later in life, prominently including hypertension. Several other diseases such as obesity and diabetes can exacerbate hypertension.
According to the World Health Organization (WHO), among adults aged 30 to 70, 1.28 billion are living with hypertension. Approximately 46 percent of adults have hypertension but are unaware and untreated, while 42 percent of adults are receiving treatment for hypertension. This means that one in three adults is suffering from hypertension, and almost 18 percent of adults in Pakistan are coping with hypertension.
Although hypertension can be aggravated by several factors, an unhealthy lifestyle and diet are worth mentioning. A low-sodium diet should be preferred by hypertensive patients because sodium directly influences blood pressure, and its intake must be limited. Patients should avoid foods that contain salt either directly or indirectly. Processed foods, salty snacks, and seasonal dishes often contain high levels of sodium.
Its better to cook food at home rather than purchasing processed food and to add salt carefully. Adopt healthy cooking methods and use natural herbs and spices instead of salt in your food. Choose poultry and fish over processed meats, as they generally have a lower sodium content.
In contrast to sodium, potassium plays a vital role in regulating and lowering blood pressure. Potassium-rich foods are beneficial in a hypertensive patients diet. Bananas are well-known for their high potassium content and can be included as a snack in a patients diet. Oranges, a citrus fruit, also contain high levels of potassium and vitamin C. Besides fruits, some vegetables are significant sources of potassium. Potatoes with their skin on are a rich source of potassium. Green leafy vegetables, particularly spinach, contain high potassium content. Tomatoes, which are rich in potassium, are widely used as a food ingredient. Additionally, protein sources like kidney beans, black beans, and lentils are good choices for hypertensive patients as they also contain potassium. Fish not only contain potassium but also healthy fats that support heart health.
Unlike potassium-rich foods, extremely fatty foods have adverse effects on human health and are a primary cause of several diseases, particularly hypertension. A diet rich in saturated fats increases cholesterol levels in our bodies, specifically LDL (low-density lipoprotein), which is considered bad cholesterol.
LDL accumulates in arteries, causing blockages and increasing the risk of heart attacks and strokes. This buildup narrows and hardens blood vessels, making it difficult for them to dilate and contract, ultimately leading to increased blood pressure. Fatty foods also increase blood viscosity, making it harder for blood to flow easily through arteries, causing complications.
Obesity is one of the major causes of hypertension, and the increasing rate of obesity, not only in older individuals but also among younger people, is of concern. Its worth mentioning that not all fats contribute to health hazards. Some monounsaturated and polyunsaturated fats play a crucial role in human health. Foods like avocados, nuts, and fish are rich in unsaturated fats and are essential for maintaining good health, reducing the risk of heart attacks, and managing hypertension.
On the other hand, saturated fats have a detrimental effect on human health. Cheese, in particular, should be avoided by hypertensive patients, as it contains high levels of saturated fat. Additionally, coconut oil and palm oil should be restricted in the diet. Alcohol is detrimental to human health, as high alcohol consumption increases the risk of various fatal diseases, including hypertension. Alcohol constricts blood vessels, leading to high blood pressure. It also acts as a diuretic, increasing urine production and potentially causing dehydration, which leads to a decrease in blood volume and an increase in blood pressure. Alcohol triggers stress hormones, such as adrenaline, which can affect blood pressure. Moreover, alcohol can lead to weight gain, and individuals with higher body weights are more vulnerable to hypertension. Its advisable to replace alcoholic beverages with healthier options like herbal teas, including green tea.
Smoking is a harmful practice that humans engage in, jeopardizing their health. Smoke contains nicotine, which explicitly releases stress hormones, including adrenaline, and has a significant impact on heart rate and blood pressure. Smoking also adversely affects the internal lining of arteries (endothelium), reducing its elasticity and size. Narrowed arteries fail to allow blood to flow with normal pressure, leading to hypertension. Smoke contains devastating elements that restrict oxygen access to body tissues and cells.
Almost every aspect of alcohol and smoking has proven to be harmful. Hypertensive patients should abstain from such activities because they prevent the complete recovery from these fatal diseases. Moreover, if these activities persist, they become chronic. Unfortunately, approximately 13 percent of people in Pakistan are tobacco users, with a usage ratio of 11% in rural areas and a comparatively higher 16% in urban areas. This situation is alarming.
Hypertension in young adults is not surprising. While the exact reasons for hypertension in youngsters are not known, an unhealthy lifestyle, poor dietary choices, excessive salt intake, alcohol consumption, and smoking are likely causes. People aged 18 to 30 are suffering significantly from hypertension. If hypertension occurs early in life, there is a prominent risk of uncontrolled high blood pressure later, which can adversely affect body organs, leading to issues such as kidney and heart failure.
Stress is a significant cause of hypertension in our society. Under stress, our nervous system stimulates hormones that constrict blood vessels, leading to hypertension. Factors such as unemployment, job-related stress, emotional disturbances, financial instability, and the social environment impose significant mental stress on young minds. However, scientific studies have shown that stress may affect a persons mental health temporarily, but it does not cause long-term hypertension. Stress elevates blood pressure temporarily, manifesting hypertension symptoms, but the effect does not persist.
Such aggravated diseases are typically treated with highly effective medicines and drugs. These drugs are essential and become necessary for effective and rapid recovery. However, alternative medical systems offer therapeutic diets that effectively treat adverse conditions. Whats more beneficial for humans is to recover from diseases with less pain. Many successful research studies have been conducted in the field of medical science to introduce better and easier ways to combat highly adverse diseases.
Regular exercise, a healthy diet, low mental stress, and an active lifestyle have long-term positive effects on human health. Humans need to abandon sedentary lifestyles and adopt healthier ones by making dietary changes.Nature has provided us with a bounty of blessings.
Humans are fortunate to have found goodness in nature. Natural foods are available for humans, and nothing is more beneficial to human health than the fruits and vegetables found naturally. Humans should prefer non-harming and non-invasive therapeutic techniques to maintain a disease-free and healthy life. A healthy diet recommended by nutritionists or dieticians plays a primary role in the well-being of the body and mind. It not only has the power to heal but also provides long-lasting preventive effects on the body. Without external interference, the body can heal itself without suffering from side effects. An effective healing process is observed in patients who opt for a healthy diet and avoid restricted foods as advised by health consultants.
As diet plays a pivotal role in recovering and maintaining health, a little carelessness regarding food consumption can lead to highly adverse conditions. A balanced diet can bless you with a healthy body and mind, while an unbalanced or inadequate dietary regimen can have severe effects on health. In short, diet can be the cause of good health and can also be the cause of illness. It all depends on the choices made by individuals in adopting a healthy and controlled diet.
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The Role of Diet and Lifestyle in the Modern Health Crisis - Pakistan Today
Opinion: Why we should expand Medicare coverage to include anti … – Austin American-Statesman
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Seriously though, do alternative therapies work? – Esquire Singapore
Witchcraft. I mean, alternative therapies. UNSPLASH
It all started with my first visit to the Chinese physician because of a sport-related ankle injury years ago. After simple acupuncture and some gentle rotation, the swollen joint was wrapped in a thick slab of heady herbs that had been stewing during the session, and I was told to have it on for a night before being sent on my way. No, it was really a curiosity on the persistence of alternative therapies in an age of modern medicine and technology.
Of course, the ankle sprain and TCM visit did happen, and you might be wondering what happened to the swell in the end. Not to sound like a TV episode that exploits sequence jumpsbut well get to it.
There are, needless to say, plenty of alternative or complementary therapies out there, many of which are not recognised by medical studies. From hypnotherapy to reflexology, they can be divided into alternative medical systems, mind-body interventions, biologically based treatments, manipulative and body-based methods, and energy therapies.
As Western medicine is primarily founded on ancient Greek theories and practices, it is logical for its unorthodox counterpart to outnumber. You have Ayurveda from the Indians, Reiki from the Japanese, and the list goes on.
We start with the least invasive but potentially the most expensivegemstone therapy. Associated with chakras and auras, crystals invoke the most spiritual connotationsand eyebrow raisesfrom their origins to their purposes. More so when they are commonly used as birthstones in accordance to your star sign.
Historical uses of crystals point to divine communication in ceremonies, such as the 12 embedded on the high priests breastplate of the Hebrews representing the tribes of Israel, the ancient Egyptians Blood of Isis amulets placed on the mummies throats to ensure rebirth into the afterlife, and the Aztecs obsidian sacrificial knife.
In modern times, the procedures for owning a crystal still carry a sense of ritual. You start by choosing a crystal, physically cleansing it and then purifying it off negative vibrationsmethods include burying it in a container of sea salt, salted lukewarm water, moist sand or soil and even seawater as long as it is unpolluted (we dont make the rules!) for a minimum of 24 hours. Otherwise, smudging, where you pass your crystal several times through incense smoke, or even the candle flame itself. Sunlight and moonlight, with the aid of mirrors, are also permitted.
Then comes bonding by familiarising with your crystal, engraving its appearance in your mind andwait for itcharging it. Not with a type C cable but a meditative intent, you hold the crystal while thinking of the function its meant to serve and visualise imparting this energy into it with each exhalation and what you want to receive from it at each inhalation. These are then vibrations stored in the crystal. In terms of healing, there are specific properties assigned to each gemstone.
Common ailmentsthough books are quick to assert that these should not be a replacement of qualified medical diagnosis and treatmenthave a recommended pairing. Examples are amber for asthma, ruby for low blood pressure, emerald for constipation, malachite for rheumatism, and a personal favouriteamethyst for alcoholism. All have yet (and are difficult) to be corroborated by science, but well discover it isnt the only one.
Some 21 years ago, the Traditional Chinese Medicine Practitioners Act was passed in Parliament. By the fifth year, all acupuncturists, physicians and dispensers were registered with the TCM Practitioners Board. So what entitles this 2,000 year old discipline the recognition while others remain in the lurch, especially when it has yet to be fully verified?
Strictly speaking, there is no alternative medicine. There is only scientifically proven, evidence-based medicine supported by solid data, Dr NK Ho writes for Singapore Medical Journal in an article titled Understanding Traditional Chinese Medicine a doctors viewpoint. Many people still consider traditional medicine as unproven medicine for which scientific evidence is lacking.
Lets just trace back to what these Chinese healing techniques entail. Most famously acupuncture and tui na but not exclusive of herbal remedies, dietary therapy, breathing exercises, cupping and moxibustion, all essentially means restoring qi that flows through meridians in the body. One is unwell when his internal qi falls out of balance.
Many translators ascribe qi as the energies that exist in all things in universe. Ruling philosophy combines Buddhism, Confucianism and Taoism, encompassing the harmony of man with the heavens. The principles of yin (negative) and yang (positive) governed theories on bodily functions such as cold and heat, xu (deficiency) and shi (excess). Illness was a result of imbalance. Obviously, these concepts arent exactly explainable by modern medical theory. However, the originating Greek principles werent entirely different.
Hippocrates believed the balance of passions was key to good health. Likewise, the four humoursblood, phlegm and yellow and black bileshad to be modulated, resulting in infamous practices such as bloodletting. People who prefer Chinese remedies often believe that they have fewer side effects, though most TCM practices have not been validated by randomised controlled trials. Acupuncture seems the most promising of the lot because it has proven lineage between somato-visceral regulation and corresponding brain function. There is functional MRI evidence that suggests a relation to induced analgesia with the release of opioids like endorphins.
Or is it all a big sham? The big question and possibly what got you started on this article. In 2009, Daniel C Cherkin, PhD, carried out a sizeable randomised trial comparing acupuncture, simulated acupuncture and usual care for chronic low back pain. The 638 patients all had pain for at least three months and were divided into four batches.
One was given seven weeks of standardised acupuncture treatment with a fixed number of needles assigned to eight designated points and strictly kept on for the same duration. The second group received individualised treatment where professional physicians had the freedom to prescribe any number of needles and points, while the third involved non-acupuncture points poked at with toothpicks encased in skinny plastic tubes.
As all were completely new to acupuncture and blindfolded for the treatment, most participants could not discern which group they were in. The final control batch received no acupuncture and continued with regular medication and physical therapy as other batches were also allowed to as well.
The results are nothing short of intriguing. Comparing the three types of acupuncture, none was more effective than the others in reducing disability and discomfort. Yet, compared to 39 percent of the control group having no acupuncture, approximately 60 percent of those who had received acupuncture, were toothpicked or otherwise claimed improvement after two months. This does not ignore the minority who would have improved due to fluctuations in symptoms or response bias.
Even the Hawthorne effect where subjects of an experiment modify their behaviour in lieu of undergoing observationin this case a clinical trial inspiring them to take better care of themselves. Still, 21 percent is no insignificant number, and conclusions share similarity with studies from German researchers around the same time.
Medicine is not only a science; it is also an art. It does not consist of compounding pills and plasters; it deals with the very processes of life, which must be understood before they may be guided.
A great many of us can block our pain and relieve other symptoms without ever realising it, reporter Melanie Warner writes in her book, The Science of Alternative Medicine and the Surprising Power of Belief. She cites studies for modern surgery like vertebroplasty for spinal fractures and arthroscopy for osteoarthritic conditions. Heck, even percutaneous coronary intervention for chest painyou know, where a tiny balloon and stent are inserted into obstructed arteriesis no more effective than having a surgeon give a placebo incision.
Just thinking youve gotten your shoulder or knee fixed is as good for pain relief and mobility as actually having the procedure done. Warner also tries simulations with neuroscientist Luana Colloca and discovers that despite being aware of placebos, she is still susceptible to it. This aligns with the recent studies of patients who were given vials clearly marked placebo while knowing its effects, and having a notable fraction of them still achieving meaningful relief. Some even wanted to continue their dosage after the conducted studies were over.
Ah, the healing wafts of aromatherapy and all the smells of zen. Not to be the constant harbinger of bad news, but as Dr Tieraona Low Dog says, when looked at in totality, the evidence is weak for beneficial effects with inhalation. Studies have been done to determine if different scents can carry differing effects on our moods. One compared lavender and lemon and while the latter was purported to be positive for those under stress, neither altered stress indicators, pain control or biochemical markers of immune system changes. Pretty disappointing, we know.
So though there currently isnt any rigorous research backing lavender scent as a cure for insomnia, essential oils arent entirely useless. Many exhibit antiseptic or antioxidising capabilities when applied, some assisting with cellular regeneration. The word antiseptic is self-explanatory; anti meaning against and septic from sepsis, a potentially fatal severe body response to bacterial infection that causes tissue damage. Thus, what we can say is, the best way to use an essential oil is probably still to smear it on than breathe it in.
Much as we slammed dear Hippocrates earlier, his diagnosis on exercise, rest and good diet on health still stands. In other words, theres no cheating your way out of this. If theres any consolation, there prevails one healing method to tap into.
Herbs are rich in nutrients, and they contain a higher ratio of phytochemicals, which is why their taste and smell are so intense, registered dietitian Gabby Luo explains. A moderate consumption of herbs is recommended daily, and the most effective way is by using herbs as conditioning agents to replace salt and sauce.
A resident nutritionist at Sangha Retreat in Suzhou, Luo goes on to advocate mindful eating, where the practice is not centred on appreciating your food while eating it, but being aware of your bodys need for the right foods and nutrients. The wellness retreat, known for individually curated programmes and facilities designed for a holistic healing, adopts a fused approach.
The East-meets-West approach of observing an individuals ailments to find the root cause through TCM tenets, then using Western science to quantify nutritional value, including food acidity, to subscribe a recommended diet and ideal meal plan has proven to work effectively together. Especially for chronic health issues, she says.
A diet that is low in palmitic acids (found mostly in saturated, fat-rich foods) and high in oleic acids (abundant in olive oil and tree nuts) is anti-inflammatory and can enhance the sensitivity of the bodys insulin response. Dark-coloured foods are normally high in antioxidants, which help us battle reactive oxygen species (the agent that causes inflammation).
One of the most common misconceptions is that only superfoods are good for anti-inflammation. However, food diversity is of the utmost importance, because all the natural foods contain some certain anti-inflammatory substances, and they interact with each other in the body, says Luo. You should always choose multi-coloured fresh vegetables, nuts with skins and coloured whole grains. To create a high-quality and diverse diet that suits your appetite is always a good idea.
Inflammation is not altogether detrimental. One of the bodys natural defences against illness and injury, though what is more often discussed is how a high sugar and fructose diet triggers major inflammation and precipitates disease. Like how Type 2 diabetes is closely related to obesity, cardiovascular disease, renal diseases and other metabolic syndromes, it is the most-studied chronic disease that can be prevented or even reversed by a lifestyle where anti-inflammatory diets are key, more effective than any other medical prevention.
An effective way to decrease the inflammatory effects of your diet is to use an oil high in oleic acid to cook with, and to consume a predominantly plant-based diet. It is important to include a wide variety of non-starchy fruit and vegetables to balance your nutrient intake, the benefits of which are more explicit when they are eaten as opposed to drunk, Luo concludes.
Besides ingestion, the physical application of herbs is an age-old concept. In war, the simple meadow herb yarrow was used to staunch haemorrhages and aid scar healing, earning its nickname Soldiers Woundwort. While we dont go picking among the grass for stinging nettle, disinfectants like garlic (used in World War II to prevent gangrene) remain unchanged in their antibacterial properties.
Which circles us back to the very start, as promised. My ankle did miraculously reduce in swelling to its original state overnight. Whether that was the placebo effect of the needles, the efficacy of the herb patch or simply my bodys natural recovery, its hard to say for sure. However, it is now clearer to see that there are alternative therapies that work, and why they do. Nonetheless, long-standing methods like TCM are not entirely placebo. Scientist Tu Youyou was awarded for her discovery of artemisinin as a cure for malaria in 2015.
Her team reviewed ancient medical texts before finally finding a reference to sweet wormwood, which treated malaria-like symptoms in China around 400 AD. The extract has been developed into a class of drugs and a standard treatment for Plasmodium falciparum, and Tu is the first mainland Chinese scientist to achieve a Nobel Prize in a scientific category without a doctorate, medical degree or training abroad.
Just as TCM proves viable in the research for new drugs, theres also untapped potential in the human body to heal itself. Understanding how the mind holds the reigns, alongside physical aids procured by science and cues unearthed by history, its truly in us to unlock the cure.
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Seriously though, do alternative therapies work? - Esquire Singapore
Useful Information You Should Know About Treatment for H Pylori – Intelligent Living
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Useful Information You Should Know About Treatment for H Pylori - Intelligent Living
Is there a link between sleep apnea and overactive bladder? – Medical News Today
Is there a link between sleep apnea and overactive bladder? Medical News Today
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Is there a link between sleep apnea and overactive bladder? - Medical News Today
World Arthritis Day 2023: Manage Arthritis With These Effective Strategies For A Pain-Free Life – NDTV
World Arthritis Day is observed on October 12
World Arthritis Day is observed on October 12 every year. It aims to create awareness about rheumatic and musculoskeletal diseases (RMSs). Arthritis is an inflammatory disease that affects the joints. Osteoarthritis and rheumatoid arthritis are the most common types of arthritis. The theme for the World Arthritis Day 2023 is "Living with an RMD at all stages of life."
The inflammation and tenderness of one or more joints due to arthritis contribute to joint pain and stiffness. This condition worsens with age. Arthritis can drastically lower a person's quality of life. There is no cure for arthritis. However, the condition can be managed effectively with a few strategies. On World Arthritis Day, let's take a look at these measures that individuals can follow to control the symptoms of arthritis.
Regular exercise is crucial for arthritis management. Walking, swimming, and cycling are a few examples of low-impact exercises that can help maintain muscular strength, reduce discomfort and increase joint flexibility. Football, cricket, basketball and other high-impact activities should be avoided. Also, avoid high-intensity workouts.
A healthy, balanced diet is crucial for arthritis patients. Foods with antioxidants and anti-inflammatory properties should be a part daily diet. Individuals must consume fruits, vegetables and fatty fishes with omega-3 fatty acids.
One should also reduce the intake of sugar and other inflammatory foods.
Cold (cold packs or ice) can lessen inflammation and numb the affected area. On the other hand, heat (hot packs or warm baths) can relax muscles and enhance blood flow. Try both and see what works for you.
In particular, if you have osteoarthritis, maintaining a healthy weight is. Being overweight puts more strain on the joints, which can cause discomfort and distress.
Learning how to protect your joints can minimize the risk of further damage and discomfort. Use assistive devices like braces or splints. This can help reduce the risk of injury.
Physical therapists are highly skilled medical specialists who may design customised stretching and exercise programs to enhance joint function and lessen discomfort. Frequent physical therapy sessions can play a critical role in managing arthritis.
Although managing arthritis and maintaining a high quality of life can be difficult but it is possible to maintain a good quality of life. A good diet, regular exercise, medicine, and other self-help techniques can help people with arthritis experience less pain, move more freely and reclaim their lives. Never forget to seek helps from medical professionals as you embark on your journey to effectively managing your arthritis.
(Dr. Rajiv Ranjan Kumar, Consultant - Rheumatologist, CK Birla Hospital, Gurugram)
Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information in this article. All information is provided on an as-is basis. The information, facts, or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.
Read More...The 11 Best Diets for Weight Loss in 2023 – Sports Illustrated
The 11 Best Diets for Weight Loss in 2023 Sports Illustrated
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The 11 Best Diets for Weight Loss in 2023 - Sports Illustrated
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