Category Archives: Diet And Food

Zion Williamsons diet during his downtime needs to be hailed a lot more by fans

Zion Williamson is finally back!

After an entire season away from the court, the man has finally been deemed healthy once again. But this time, theres something a bit different about him.

This time he looks fitter than ever before. And considering he averaged about 27 points per game while he was half as healthy just a couple of seasons ago, that is a dangerous sign for the league.

Undoubtedly, this fills the heart of every NBA fan with immeasurable joy. But, dont let that override the fact that this was him not too long ago.

Surely, it couldnt be easy to lose all the weight as soon as he did. He probably even had to pull some extreme measures ahead of this season to make it happen.

So, with that in mind, lets take a dive into the shocking measures this man had to take, to successfully go down to his playing weight, shall we?

Also Read: Is Ben Simmons Playing Tonight Vs Pelicans? Nets Mans Availability Proves Incredibly Encouraging

During the Mountain Dew advert, Zion Williamson was clearly over 310 pounds. So, how in the world is the man down to 284 lbs already?

Well, as per reports, the Pelicans man decided to let go of some of his favorite foods such as bacon, and cheese, instead choosing to either eat them in tiny amounts or not at all.

Instead, the man chose to follow a strict diet plan for his meals during the day.

For breakfast, the man chose to eat a combination of Eggs with spinach and tomato, fruits, and Avocado toast.

As a snack, the man drank a protein shake. Fairly simple.

Then as he got on to lunchtime, he ate a grilled chicken breast. And to go along with it, he had some veggies, rice, and a salad.

Then for the final meal of the day, his main course here would usually be a fish, but once a week, hed get a steak instead.

And as for his sides for this meal, he once again had some veggies, rice, and salad.

This was Zion Williamsons miraculous diet plan that helped him go from the heavier side to absolutely shredded. And as far as is known today, he still follows it. And why wouldnt he?

If it aint broke, dont fix it, right?

Well doing nothing but consuming food wont help anyone in the world lose weight. Even if its Zion Williamson taking in the healthiest kind.

However, unlike his diet, there is nothing too special he did as a workout. Just rehabilitation and strengthening exercises for his injured knee, alongside some good old cardio.

And of course, his extremely high metabolism deserves some major credit here as well.

Lets be honest, without it, hed take at least half a season longer to get into the shape hes in today.

Also Read: Is Chris Paul Playing Tonight vs Mavericks? Point Gods Availability Update Ahead of Season Opener

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Zion Williamson Weight Loss: Pelicans Stars Diet and Training to Get to 284 Lbs for 2022/2023 Season - The Sportsrush

A regular skincare routine is one way to protect the skin, however, good skin health starts from the inside out, with diet a driving factor behind a glowing complexion. Scott McGlynn, a beauty and skincare expert and host and creator of Celebrity Skin Talk and Acne Uncovered, explained some key diet mistakes people commonly make which could be causing their skin to suffer.

While diet culture is a force to be reckoned with, disguising itself behind health and wellness, certain regimes could be causing damage to your skin.

One skincare expert claims dieting has always negatively impacted the health of his skin and advises exercise instead.

Scott told Express.co.uk: "I think its always good to do some sort of exercise for our body but I dont diet. The times when I have tried to lose weight my skin has suffered."

Diets that cut out whole food groups can make it hard for your body to get all of the essential vitamins and nutrients it needs to thrive, which can have a knock-on effect on your skin, hair, and nails.

READ MORE:Natural oil could 'prevent hair loss and thinning' - experts explain

He explained: "Now I eat a healthy balanced diet my skin is much better. We put Vitamins like Vitamin C on our face in products which help brighten up the skin so it stands to reason if you eat food with those vitamins in then it will also help your skin.

"I do believe it all goes hand in hand. From the outside in or the inside out!"

A healthy diet doesn't necessarily mean missing out on a little treat from time to time either.

"I'm not a believer of eating chocolate makes you break out, that's just a myth," said Scott. "However, eating a lot of junk food all the time can leave you and your skin feeling dull and give you red blemishes and breakouts."

Scott shared his daily skincare routine for "fresh and glowing" skin. He explained: "During the day definitely wear SPF 30 or 50 in the day as the sun exposure is very ageing.

"I always say do not use hot water when cleansing the face, lukewarm or even cold water is the best for the skin. It damages the skin barrier if you use hot water to cleanse your face.

"Apply your face product after a hot shower when your skin is still damp as your pores are open and the products sink into your skin more easily, therefore you get the whole benefit of the product."

Once night arrives, Scott recommends using a good anti-ageing moisturiser. He explained: "I always say use anti-ageing products in my evening skincare routine.

"Evening anti-ageing creams are richer. I know people who wear anti-ageing creams during the day and find them very oily and greasy. So my advice is only to do it in the evening."

If you want to take things to the next level, Scott recommends treating yourself to a facial once every two months.

He added: "This helps get rid of the dead skin cells, and leaves my skin more radiant, fresh and glowing. Its important to continue at home day and night."

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'My skin suffered': Diet mistakes that cause 'blemishes & breakouts' - the vitamin to help - Express

Do you suffer from the 3 o'clock slump and need to run out and grab a pick-me-up? Many folks do just that, but don't realize that they aren't always grabbing the beverage that will give them energy per se.Here's a look at how you get energy from your bevies and five healthy drinks you can sip on to give you that oomph you're looking for.

The term "energy drink" is actually a misnomer. They should really be called stimulant drinks not energy drinks especially if they don't contain calories. The body converts calories, which come from food, into energy you can use. The quickest form of energy your body can use is carbs, especially simple carbs like sugar. If you're grabbing something with caffeine or something like guarana, you're actually gulping down a stimulantnot "energy."

If you choose to have a stimulant in your beverage, that is alright as long as it's done in a safe manner. Caffeine is Generally Recognized as Safe (GRAS) by the Food and Drug Administration (FDA). They recommend no more than 400 milligrams of caffeine (or 3 to 4 cups) per day. Overdoing it on caffeine can lead to potentially dangerous side effects such as insomnia, nervousness, restlessness, and increased heart rate.

RELATED:Side Effects of Drinking Caffeine, According to Science

Most drinks labeled as "energy drinks" are sold as dietary supplements, not beverages. As such, they aren't well regulated by the FDA. This means that the ingredients, ingredient amounts, and even nutritional info you find listed under the "supplemental facts" aren't necessarily accurate.

In addition, most energy drinks have too much added sugar and are packed with stimulants like caffeine, guarana, and even B vitamins (touted to help "get energy" from your macros). Although when taken on occasion is okay, drinking these types of beverages regularly can have negative effects on your body including increased heart rate, sleep disturbances, and upset stomach.

Nowadays you can also find herbal supplements added to energy drinks, and many of these supplements interact with health conditions (like diabetes) or medications you may be taking. And if you're opting for the sugar-free drink, you're cutting out the added sugar but also the source of energy.

Below you'll find five healthy drink options that will give you energy. Some do have a stimulant (specifically, caffeine, which again is okay as long as the caffeine is consumed in moderation) plus energy in the form of calories. In addition, carbs (or sugar) certainly can provide energy but you also want to keep in mind that the 2020-2025 Dietary Guidelines for Americans recommends no more than 10% of total calories come from added sugar. The beverages below do use natural sugars like lactose found in milk or fructose found in 100% juice. If you do choose to add honey, granulated sugar, or any other type of added sugar, then do add in very small amounts (no more than 1 teaspoon per cup). Read on, and for more, don't miss#1 Best Drink to Give You Energy, Says Dietitian.

Don't worry, I won't recommend taking away your beloved coffee! If you want to have an energy drink with a stimulant like caffeine, you can do so safely with coffee. Plus, coffee does provide some health benefits. A 2022 published study found that moderate coffee consumption (2 to 5 cups per day) has been consistently associated with a lower risk of cardiovascular disease. So as long as you stay within the recommended guidelines of no more than 400 milligrams of caffeine per day, you should be okay. You can add energy sources to your coffee by including foods with calories (mostly from carbs like sugar) such as a splash of low-fat milk, creamer, or one teaspoon of sugar.

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For tea drinkers, you can enjoy caffeinated tea as a stimulant and add energy with a splash of milk or a teaspoon of agave or honey in either a hot or cold cup. Tea contains antioxidants called flavonoids which may help protect the body from free radicals that can contribute to chronic diseases like cancer and heart disease. Black and green tea has caffeine but even if you choose decaf or herbal varieties, that splash of milk or a teaspoon of agave or honey is what's giving you energy.

RELATED:6 Best Teas To Boost Metabolism and Lose Weight

There are natural carbs called lactose found in milk that will give you energy. Plus, one cup of milk provides 13 essential nutrients including protein, calcium, vitamins A and D, and numerous B vitamins (niacin, pantothenic acid, riboflavin, and niacin).

According to the 2020-2025 Dietary Guidelines, choose low-fat and nonfat milk most of the time to help keep calories and saturated fat in check. And if you're looking for a stimulant, opt for a glass of hot cocoa or chocolate milk as chocolate provides caffeine.

Although as a registered dietitian I don't advocate the regular consumption of energy drinks, if you're going to choose one I recommend Red Bull. This is because Red Bull is regulated by the FDA, which means that the ingredients, amounts, and nutrition info listed on the label are actually in the beverage you're drinking. One 8.4-fluid-ounce can of the original flavor provides 110 calories, 80 milligrams of caffeine, sugar, B vitamins, and taurine. It should be noted that studies suggest that taurine can improve mental performance when combined with caffeine, however, the findings are controversial and more research is needed.6254a4d1642c605c54bf1cab17d50f1e

RELATED:12 Dangerous Side Effects of Energy Drinks, According to Science

According to the 2020-2025 Dietary Guidelines, non-calorie beverages like water is certainly your number one choice, but other beverages like milk and 100% juice do provide nutrients and can also be included in a healthy diet. One cup (or 8 fluid ounces) of 100% orange juice provides 120 calories and 21 grams of natural sugars from the fruit. In addition to one cup of 100% OJ being an excellent source of vitamin C, it is also one of the few food sources of the flavonoid hesperidin. A 2021 published study found that orange juice containing hesperidin significantly reduced blood pressure in adults diagnosed with pre- or stage-1 hypertension. That doesn't mean you need to guzzle down bottles at a time. The standard serving size for 100% orange juice (as listed on the Nutrition Facts Panel) is 8 fluid ounces.

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5 Healthiest Drinks To Give You Energy Eat This Not That - Eat This, Not That

What if I told you that there is an excellent source of protein that one-quarter of the worlds population eats on a regular basis (according to The New York Times), but youve probably never even tried? Its even been called the protein of the future. Oh, and its a sustainable choice, too. Sounds exciting, right? Thats something youve got to get your hands on!

Now what if I told you that amazing protein source was bugs? Does that change your opinion and willingness to add them to your diet? The practice of eating insects, called entomophagy, may sound strange to those of us in Western cultures, but is commonplace in other parts of the world. Many cultures even consider bugs a delicacy. In some parts of Africa, almost 50 percent of the residents dietary protein comes from bugs, notes an article in Nutrition Bulletin.

Given that eating bugs is not part of the culture where I grew up (in the United States), I had never really considered adding bugs to my diet in the past, but the more I read about the benefits of this protein source, and the more creative (and delicious-sounding) ways I see bugs being consumed, the more I have to think about insects as not only a potential addition to my plate, but an important part of a healthy and sustainable diet. Let me tell you more about what I mean.

As mentioned, bugs are an excellent source of protein, with the nutrient accounting for between 20 and 76 percent of their dry weight, according to astudy published in ScienceDirect. By comparison, 90 percent ground beef is 20 percent protein by weight, according to the U.S. Department of Agriculture. Thats not all a study published in January 2021 in Critical Reviews in Food Science and Nutrition found that bugs are also a good source of many vitamins and minerals, including several that Americans are commonly deficient in, including vitamin B12, iron, zinc, fiber, and omega-3 fatty acids. At the same time, bugs are low in (or free of, depending on the species and preparation method) nutrients that it is generally recommended to limit, including unhealthy fats, sugar, and sodium.

One of the main criticisms for eating meat has been its disastrous environmental impact. A study published in September 2021 in the journal Nature Food (PDF) found that animal-based foods produce double the greenhouse gas emissions as plant-based ones. And meat ranked near the top of 57,000 foods in terms of environmental impact, according to Oxford University researchers, who published their results in Environmental Sciences in August 2022.

Raising edible bugs has significantly less of an impact on the environment than raising other livestock, as the American Heart Association points out. Pound for pound, edible bugs produce significantly fewer greenhouse gasses than meat, according to Time. When you take into consideration the negative effects of overfishing, as well as the greenhouse gasses, water, and land use that result from traditional farming practices, edible bugs are definitely a sustainable alternative.

Given all this information, I felt compelled to give bugs a try. But where to start? A quick internet search showed that crickets are a popular choice, and are available whole, as flavored snacks, ground into powder, and even in ready-to-eat protein bars. Im also familiar with mealworms, because I feed them to my chickens as a way to increase the amount of protein in their diets. If it worked for them, I figured it could work for me, too. I had also seen an episode of one of my favorite travel and eating shows that was filmed in Mexico, and featured tacos and fresh guacamole garnished with ants. I had to give them a try.

If, like me, youre interested in trying bugs, I cannot stress enough that you find a supplier of food-grade edible insects. Do not forage for your own bugs, as you have no idea how clean they are or what they have eaten. Bugs that are intended for human consumption are raised and prepared safely.

And regarding safety: Proceed with caution if you have food allergies. Many bugs are arthropods (just like lobsters and shrimp). As a result, there seems to be a link between an allergy to shellfish and bugs, according to onesystematic review. If you have food allergies, be sure to check with your doctor before eating bugs.

Here are the results of my taste test:

My first impression: Salty and crunchy, these guys are good if you can get over the fact that theyre bugs. I can definitely see why these are popular!

What they taste like: Nutty, slightly smoky

Nutritional benefits: Protein, antioxidants, and fiber

How to enjoy them: As a crunchy snack, ground into baked goods, in a protein bar

My first impression: These were definitely not the most appealing at first glance. However, they tasted surprisingly wonderful! To be honest, these ended up being my personal favorites. Their bright flavor makes ants the perfect protein-packed topping and I can see why theyre so popular in other cultures.

What they taste like: Bright and citrusy

Nutritional benefits: Protein, iron, zinc, potassium, phosphorus, and polyphenols

How to enjoy them: On guacamole, on tacos, on celery with peanut butter (literal ants on a log!)

My first impression: At first bite, I can definitely see eating these again. I picture them sprinkled on top of tacos or fried rice. They would add a depth of flavor and a nice crunch to the top of any dish. If youre up for giving bugs a try, mealworms seem like an approachable starter bug.

What they taste like: Nutty, salty, slightly sweet

Nutritional benefits: Protein, fiber, and polyphenols

How to enjoy them: On top of tacos or fried rice, ground into a smoothie

Well, what do you think? Are you up for adding bugs to your diet? It may seem far-fetched at first, but opening your mind and your plate to new opportunities is well worth the effort. As I always say to my kids when they say they dont like a given food (after one glance), how do you know you dont like it if youve never tried it?. Why not bugs? It could bring a whole new meaning to grabbing some grub!

Link:
Is Eating Bugs Healthy? - Everyday Health

As a rule of thumb, Eat This, Not That! reports that any leftover food can be safely eaten for up to four days, assuming it's stored properly. And Consumer Reports states that your fridge should be kept at or below 40 degrees. After the fourth day, you should throw your leftovers out, per the Mayo Clinic, as therisk of food poisoning increases after that point. You can also put the food in the freezer to make it last longer.

Bacterial contamination is a common cause of food poisoning (via NHS inform). The tricky thing about bacteria, though, is that you can't always see it unless the food is growing fur or is discolored with blue-green mold. But what about that week-old slice of pizza that still looks pretty good? Unfortunately, it could still be contaminated with bacteria and cause you to get sick if you eat it.

Does this mean you'll automatically get sick if you eat your leftover pizza after the fourth day? No. It just means the risk for illness increases, so you might want to think twice about eating leftover pizza or any other leftover food after four days. According to the CDC, some of the most common food poisoning symptoms include stomach cramps, vomiting, upset stomach, fever, diarrhea, and nausea. With that in mind, you'll have to decide for yourself if it's worth the risk.

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How Long Will Leftover Pizza Stay Fresh? - Daily Meal

While the presence of spiders tends to be more obvious in warmer seasons, when other insects also start to emerge, these arachnids tend to wander into homes as the weather cools and when there's less for them to eat outside. Although there are many commercially sold anti-bug sprays and compounds, they often contain dangerous toxic ingredients. It is true they will kill all spiders and other pests in your home, but they can also harm your health and can be dangerous for your pets.Luckily, you can chase spiders away, using common household ingredients, which are safe for you and friendly to the environment, according to cleaning experts at The Happy House Cleaning Services.

Citrus fruits could be the perfect weapons to stop these pests entering your home as they hate the scent.

The experts said: Spiders hate citrus fruits! You can easily prepare this effective repellent by squeezing half a lemon and mixing it with water. Pour this liquid in a spray bottle and spray around the house.

Spiders usually nest in wall cracks, corners of the walls, and the hidden, dark places behind cabinets and wardrobes, heavy pieces of furniture, corners of walls and ceilings, cracks in wooden flooring.

Another way to get rid of spiders is to sun dry citrus fruits peels and grind them in a food processor. Sprinkle this powder around the house once every week and they will soon disappear. You can usegrapefruit,orange,lemon or lime peels, or the mix of all of them.

READ MORE:Four plants to effectively repel flies from your home and garden

Essential oils are well-known to deter spiders as well as other common house pests. The experts said: Almost all bugs and insects hate strong aromatic smells. Pour warm water into a spray bottle, add 10 drops of essential oil and shake well.

Use this spray around the house. Dont misscorners or the rooms, behind the wardrobes, cabinets and other heavy furniture, cracks in the walls, and the space under your windows, as these are the spaces that spiders prefer to hide in and nest.

Homeowners can also use undiluted essential oils and just sprinkle a few drops in all corners of the house. However, for those who cant stand strong smells, this is not advised.

The cleaning pros added: The oils that are proven to be the most effective to repellent spiders are: tea tree, lavender, peppermint citronella and eucalyptus.

The best thing is that you can use essential oils for many other cleaning purposes for example to prepare your own eco-friendly laundery detergents.

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For those who dont like the strong smell of essential oil, they can use common spices and herbs to stop the spider infestation in their home.

Herbs, spices and cooking powders such assalt, baking soda, turmeric, or dried mintcan be directly sprinkled in areas where spiders hide, according to the pros.

They said: You can also grind cloves, or black pepper to a fine powder and sprinkle all cracks, corners and hidden places in your house. Just keep in mind that both spices are quite strong, and the fine powder can irritate your eyes and airways as you distribute it.

Always wear a mask and safety goggles when sprinkling black pepper or cloves powder against spiders.

READ MORE:Highly effective natural methods to eradicate ivy for good'

Organic pest control for spiders at home may also be achieved with a spray of white vinegar. Spiders are very sensitive to acetic acids sour taste and odour, which is present in vinegar.

The experts said: Vinegar is used in many homemade cleaners, however not many people know that vinegar is an excellent bug and spider repellent.

To make the spray, prepare a solution of one part vinegar and one part water and use around your home. For those who dont like the smell of vinegar, they can add a few drops of strong essential oil to mask it.

White vinegar can be picked up for as little as 29p from local supermarkets such as Tesco and Sainsburys.

The experts explained: Spiders are repelled by the strong tobacco smell and you can use this against them.

Take strong pipe or rolling tobacco and mix it with warm water and flour until you have thick dough. Form small balls with your hands and place them in different spots around your house this is one of the most effective ways to chase them away.

Another way to use tobacco is to prepare a spray, by adding a few pinches of it to a bottle of hot water. Shake well and wait a few minutes to let the infusion work out.

Drain the liquid, separating it from the tobacco, pour in a spray bottle and use around the house.Just keep in mind that this liquid can colour light surfaces and walls.

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Five effective and safe ways to deter a spider infestation in homes - chases them away - Express

Trying to figure out the best vegetables to add to your bodybuilding diet can be tricky and may even lead to you wondering whether spinach is good for muscle growth.

Fortunately, we've compiled everything you need to know about spinach and its nutritional content related to building muscle right here to help you decide whether it's right for your particular diet.

Of course, protein comes into play here as it's an essential part of the building, maintaining, and growing of muscle; however, there are plenty of great foods for protein that have that side covered.

While spinach does contain some protein, it's definitely not the main reason why spinach might be so beneficial for muscle growth. It's actually some of the macronutrients we're interested in that have been linked to various potential performance and training benefits.

So, without further delay, here's everything you need to know about spinach and whether it's good for muscle growth...

To understand why spinach may be such a great addition to your diet, it's important to learn a little bit more about its nutritional value.

On the surface, however, spinach doesn't appear to be a stereotypical food for muscle growth. According to Nutritionix, 100g of spinach contains:

Don't get us wrong, spinach does contain more protein than most other vegetables; however, it's still relatively low in calories and that extra 3g of protein is unlikely to make a serious impact on your muscle growth.

So why eat spinach? Well, its benefit lie away from its macronutrients and more toward its micronutrient content as it is rich in vitamins and minerals like vitamin A, iron, potassium, and even nitrates. That being said, let's take a closer look at why spinach is good for muscle growth...

As mentioned, there's more to spinach than just its macronutrients, but you have to dig a little deeper to work out why spinach might be beneficial for muscle growth. Here are some of the reasons why we believe it's worth considering...

One of the main reasons why spinach is often considered good for muscle growth is that it contains a naturally-occurring steroid, or phytosteroid, known as ecdysterone.

One double-blind study by the Freie Universitt Berlin found, over a 10-week period, participants who took spinach extract and, in doing so, ecdysterone showed a significantly higher increase in maximum muscle strength compared to the placebo group.

The findings were so significant that the researchers have called for the World Anti-Doping Agency to add ecdysterone to its list of banned substances due to its positive effect on athletic performance.

However, don't get ahead of yourself with spinach just yet. The study also points out that you would need to consume anywhere between 250g and 4kg of spinach per day in order to consume the same amount of ecdysterone as one of the low-dose athletes in the study.

This is a significant and likely unachievable amount to consume per day, but that doesn't mean you shouldn't consider adding a least some spinach to your muscle-building diet.

Another reason why spinach is often regarded as good for muscle growth is that it contains nitrates which your body converts into nitric oxide to play a vital role in regulating vascular tone, health, and overall blood flow.

This increase in blood flow might be significant when it comes to adding muscle mass. According to Natalie Rizzo, M.S., R.D., nitric oxide may improve blood flow to your muscles whilst training and, as a result, could reduce the time it takes to fatigue.

A systematic review by Hoon et al. supports this as the analysis found nitrate supplementation was linked to moderate improvements in constant load time during exhaustion exercises.

Therefore, increasing your intake of nitrates might just help you train longer and harder which, in turn, should lead to an increase in muscle growth, hence why some of the best nitric oxide supplements are marketed as key to improving athletic performance.

The list of potentially beneficial nutrients doesn't just stop at nitrates and ecdysterone. No, spinach is packed with a ton of handy vitamins and minerals which may be beneficial for muscle growth.

Specifically speaking, spinach is high in iron, potassium, and vitamins A, C, K, and folate. Interestingly, these nutrients are not too dissimilar to beef liver which, in our opinion, is one of the best foods for powerlifting around.

Several of these nutrients play an important role in strengthening bones. For instance, vitamin K is linked to the calcification of bones which should help them become stronger and, therefore, better prepared to withstand any progress made in the gym using heavier weights as you move towards building more muscle.

Iron and folate may also contribute to muscle growth. For example, you're likely to fatigue quicker whilst exercising without enough iron in your body according to the Harvard School of Public Health. So, upping your iron intake through spinach may help you push for that extra set or two in the gym to further your muscle growth.

In terms of folate, some research suggests a lack of folate negatively impacts strength. One study of note by Lee et al. found a significant association between a lack of folate and a decrease in handgrip strength, thus suggesting to us that consuming more folate may help increase your strength and, in turn, muscle growth over time.

There's not really an agreed-upon limit on how much spinach you should be consuming for muscle growth. However, because the highest RDA value per 100g is below a quarter of your recommended amount, you should safely be able to consume around 400g of spinach providing you couple it with a balanced diet.

That said, eating spinach alone can only take your muscle growth so far as you'll need to consume more protein than spinach can safely provide. You'll also need to optimise your training, sleep, and stress to maximise your performance and progress in the gym.

For example, one study by Brotherton et al. found sleep deprivation significantly decreased one rep max. performance during bench press, leg press, and reduced grip. Therefore, this demonstrates that while your diet, and even just spinach, may play a part in muscular development, they're just small pieces of a much larger puzzle that contributes to building muscle.

Make sure you check out some of our lists on the best chest, shoulder, and back exercises for mass to help you make progress toward your muscle growth goals whilst training.

Read More: Best Taurine Supplements Available Now

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Is spinach good for muscle growth? Here's everything you need to know - RealSport101

Youre one of a kind. Its not just your eyes, smile, and personality. Your health, risk for disease, and the ways you respond to medicines are also unique. Medicines that work well for some people may not help you at all. They might even cause problems. Wouldnt it be nice if treatments and preventive care could be designed just for you?

The careful matching of your biology to your medical care is known as personalized medicine. Its already being used by healthcare providers nationwide.

The story of personalized medicine begins with the unique set of genes you inherited from your parents. Genes are stretches of DNA that serve as a sort of instruction manual telling your body how to make the proteins and perform the other tasks that your body needs. These genetic instructions are written in varying patterns of only 4 different chemical letters, or bases.

The same genes often differ slightly between people. Bases may be switched, missing, or added here and there. Most of these variations have no effect on your health. But some can create unusual proteins that might boost your risk for certain diseases. Some variants can affect how well a medicine works in your body. Or they might cause the medicine to have different side effects in you than in someone else.

The study of how genes affect the way medicines work in your body is called pharmacogenomics.

If doctors know your genes, they can predict drug response and incorporate this information into the medical decisions they make, says Dr. Rochelle Long, a pharmacogenomics expert at NIH.

Its becoming more common for doctors to test for gene variants before prescribing certain drugs. For example, children with leukemia might get theTPMTgene test to help doctors choose the right dosage of medicine to prevent toxic side effects. Some HIV-infected patients are severely allergic to treatment drugs, and genetic tests can help identify who can safely take the medicines.

By screening to know who shouldnt get certain drugs, we can prevent life-threatening side effects, Long says.

Pharmacogenomics is also being used for cancer treatment. Some breast cancer drugs only work in women with particular genetic variations. If testing shows patients with advanced melanoma (skin cancer) have certain variants, two new approved drugs can treat them.

Even one of the oldest and most common drugs, aspirin, can have varying effects based on your genes. Millions of people take a daily aspirin to lower their risk for heart attack and stroke. Aspirin helps by preventing blood clots that could clog arteries. But aspirin doesnt reduce heart disease risk in everyone.

NIH-funded researchers recently identified a set of genes with unique activity patterns that can help assess whether someone will benefit from taking aspirin for heart health. Scientists are now working to develop a standardized test for use in daily practice. If doctors can tell that aspirin wont work in certain patients, they can try different treatments.

One NIH-funded research team studied a different clot-fighting drug known as clopidogrel (Plavix). Its often prescribed for people at risk of heart attack or stroke. Led by Dr. Alan Shuldiner at the University of Maryland School of Medicine, the team examined people in an Amish community. Isolated communities like this have less genetic diversity than the general population, which can make it easier to study the effects of genes. But as in the general population, some Amish people have risk factors, such as eating a high-fat diet, that raise their risk for heart disease.

Many of the Amish people studied had a particular gene variant that made them less responsive to clopidogrel, the scientists found. Further research revealed that up to one-third of the general population may have similar variations in this gene, meaning they too probably need a different medicine to reduce heart disease risks.

The findings prompted the U.S. Food and Drug Administration (FDA) to change the label for this common drug to alert doctors that it may not be appropriate for patients who have certain gene variations. Two alternative drugs have since been developed. If people have these gene variants, they know they have options, says Shuldiner. This is a great example of how study results made it onto a drug label and are beginning to be implemented into patient care.

Getting a genetic test usually isnt difficult. Doctors generally take a sample of body fluid or tissue, such as blood, saliva, or skin, and send it to a lab. Most genetic tests used today analyze just one or a few genes, often to help diagnose disease. Newborns, for example, are routinely screened for several genetic disorders by taking a few drops of blood from their heels. When life-threatening conditions are caught early, infants can be treated right away to prevent problems.

The decision about whether to get a particular genetic test can be complicated. Genetic tests are now available for about 2,500 diseases, and that number keeps growing. Your doctor might advise you to get tested for specific genetic diseases if they tend to run in your family or if you have certain symptoms.

While there are many genetic tests, they vary as to how well they predict risk, says Dr. Lawrence Brody, a genetic testing expert at NIH.

For some diseases, such as sickle cell anemia or cystic fibrosis, inheriting 2 copies of abnormal genes means a person will get that disease. But for other diseases and conditions, the picture is more complex. For Type 2 diabetes, testing positive for some specific gene variants may help predict risk, but no better than other factorssuch as obesity, high blood pressure, and having a close relative with the disease.

The latest approach to personalized medicine is to get your wholegenomesequenced. Thats still expensive, but the cost has dropped dramatically over the past decade and will likely continue to fall. Since your genome essentially stays the same over time, this information might one day become part of your medical record, so doctors could consult it as needed.

You can start to get a sense of your genetic risks by putting together your familys health history. A free online tool calledMy Family Health Portraitfrom the U.S. Surgeon General can help you and your doctor spot early warning signs of conditions that run in your family.

But personalized medicine isnt just about genes. You can learn a lot about your health risks by taking a close look at your current health and habits. Smoking, a poor diet, and lack of exercise can raise your risks for life-threatening health problems, such as heart disease and cancer. Talk to your healthcare provider about the steps you can take to understand and reduce your unique health risks.

Matching Treatments to Your Genes was originally published by the National Institutes of Health.

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A part of the U.S. Department of Health and Human Services, NIH is the largest biomedical research agency in the world.

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Matching Treatments to Your Genes - The Epoch Times

Many adults enjoy wine as part of their nightly routine, whether to complement a home-cooked meal, wind down after a hectic day, or just out of habit. The impact of wine on your health is dependent on the frequency and amount consumed, which is why there are positive and negative long-term outcomes associated with drinking wine and other alcohol. The good news is wine can be part of a healthy lifestyle if enjoyed in the appropriate amounts. Read on to learn five potential long-term side effects of drinking wine.

Excess calorie consumption of any kind, whether from protein, carb, fat, or alcohol, is likely to result in weight gain. While carb and protein each contain 4 calories per gram, alcohol has 7 and fat contains 9. This makes alcohol more calorie dense than other macronutrients, which is just one way it can contribute to weight gain. Additionally, alcohol is often combined with other calorie-containing ingredients. Soda, juice, and simple syrup are just a few of these sugar-dense mixers that frequently accompany alcohol. In fact, you may be surprised to learn that some popular drinks, like margaritas, can easily contain 300 calories or more per serving.

Alcohol is also absorbed differently in the body compared to macronutrients. Because alcohol is considered a toxin, the body will prioritize its metabolism above other nutrients which may lead to a reduced amount of body fat being burned and more challenges with weight management.

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Hormones are like chemical messengers in the body, traveling through the bloodstream to deliver instructions to various tissues and organs. These essential compounds with broad-reaching functions make up the endocrine system, which controls your metabolism, growth and development, stress, and reproduction, just to name a few.6254a4d1642c605c54bf1cab17d50f1e

One study suggests that chronic consumption of large amounts of alcohol may disrupt how the nervous, endocrine, and immune systems communicate, potentially leading to hormone disruption with concerning consequences. Because hormones serve functions within so many bodily systems, a hormonal disruption could impact reproduction, mental and behavioral health, your immune function, and more. It's important to note that moderate intake of alcohol is defined as up to two drinks per day for men, and one per day for women. Many of the hormonal abnormalities observed were seen in relation to alcohol consumption beyond the recommendation. While moderate consumption may be less likely to result in such disruptions, drinking less alcohol is better for your health than drinking more.

Alcohol has a significant impact on your sleep quality, which is why consistent, long-term wine consumption could negatively impact how well you sleep. Alcohol is a nervous system depressant, causing brain activity to slow, and it can also induce a feeling of relaxation and sleepiness. In some cases, this may allow someone to fall asleep faster, while others may experience delayed sleep onset. As the alcohol in the body continues to be processed overnight, sleep disruptions and lower sleep quality become more likely. While lower amounts of alcohol consumption are likely to lead to less significant disruptions in sleep quality, high levels of consumption (more than two drinks per day for men and one for women) can reduce sleep quality by 39%.

Sleep deficiencies, whether related to alcohol or not, can lead to serious conditions, such as obesity, diabetes, heart disease, and early mortality, according to Harvard Medical School.

Things get a little tricky here when discussing how alcohol can impact your cardiovascular system. The amount of wine consumed determines the impact on your heart health. While some studies show a moderate intake of wine is related to a lowered risk of coronary heart disease (CHD), other research shows chronic consumption of large amounts of alcohol can result in alcoholic cardiomyopathy, a condition that leads to the weakening of the heart muscle.

The reason red wine, in particular, can have a positive impact on your heart health is thought to be due to high concentrations of antioxidants, like flavonoids and resveratrol. These compounds are thought to improve blood lipid profiles, like cholesterol, and reduce insulin resistance, a condition that could severely impact your body's ability to utilize carbohydrates and is a risk factor for diabetes. Drinking one to two glasses of wine per day, for women and men, respectively, may lead to these positive outcomes, while higher consumption may actually lead to lowered heart health.

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This essential organ is responsible for breaking down and metabolizing nutrients and compounds in our blood. This includes detoxifying alcohol to turn it into a substance less harmful to the body. There are three main forms of liver disease, all of which may be induced by chronic and excessive alcohol consumption. Fatty liver disease, alcoholic hepatitis, and cirrhosis make up the different types of liver disease, all conditions that can severely impact the proper functioning of the liver. Because one cannot live without a functioning liver, meeting a moderate drinking threshold is essential to supporting liver health.

All forms of alcohol, including wine, could impact your health when consumed in too high amounts for too long. In addition to these side effects of drinking alcohol, research also suggests long-term use can increase the risk of developing colon, liver, esophagus, mouth, and breast cancers. Alcohol should be consumed in moderation in order to safely include it as part of a healthy lifestyle.

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5 Long-Term Side Effects of Drinking Wine - Eat This, Not That

"Boundaries are not about telling someone else what they can or cannot do," says Urban. "A boundary is not designed to control someone else. A boundary is designed to let other people know what actions we are going to take to keep ourselves safe and healthy." For example, let's say you'd like to set boundaries with family members around diet culture conversations. "The boundary in this situation is not to tell your family, 'You can't talk about your diets anymore,'" says Urban. Rather, frame the boundary around how you participate in those conversations and offer an actionable solution.

You could say, "Just so you know, it makes me really uncomfortable when we talk about the food that's on our plate while we are eating. Can we not bring that subject of conversation up?" Or perhaps, "I'm not in a great place with my mental health when it comes to my body, so it would really be helpful for me if we chose not to talk about our bodies or our weight when we get together. Is that something you're willing to do?"

If that person is unwilling to respect the boundary after that, then you may need to set stricter boundaries in place. For example, if a family member keeps talking about diet culture, you could say, "It seems like we just can't eat together without this being a subject of conversation. So I'll come by after dinner." As Urban reminds us, "You're always focused on the actions that you are going to take on behalf of yourself (and perhaps your younger children) to keep you safe and healthy."

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3 Tips To Set Healthy Boundaries With Yourself & Others - mindbodygreen