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Intermittent Fasting: Does it really work? – WTHR

Posted: December 13, 2019 at 6:45 am

FISHERS, Ind. (WTHR) With just a couple weeks left in 2019, have you started thinking about your New Year's Resolutions? Every year, one of the top resolutions is losing weight!

With that being said, you'll probably start seeing the words "intermittent fasting" or "time-restricted feeding" more often. In recent years, it's really taken off as a successful way for people to lose weight. More research still needs to be done, but some recent studies have shown intermittent fasting has other health benefits as well.

Typically, for intermittent fasting, you eat all of your meals in an eight to 10-hour window, which means you don't eat anything for 14 to 16 hours. During the fast, you can drink water, coffee and other non-caloric beverages. Since your body ends up not having anymore food to burn, it turns to your fat and burns through that for energy.

Jodi Krauss, a mother of two boys, says when she sticks to eating in an eight-hour window, she loses one to two pounds a week.

"I have definitely seen a change in my body," said Krauss. "I'm a lot stronger. I'm not really that hungry in that fasting window because you can still eat what you want to eat. Take that with a grain of salt because I still eat a lot of whole foods. I don't have a ton of carbs. I get most of my carbs from vegetables, so I eat a high fat, low carb meal plan."

Besides weight loss, studies have revealed some other health benefits. Intermittent fasting has been effective in reducing inflammation and blood pressure, improving blood cholesterol and helping with insulin sensitivity, which is why it might be beneficial for someone that's pre-diabetic.

IU Health Dietitian Garrett Swisher thinks it's a great tool for people who have trouble sticking to a traditional diet or who can't help but snack late at night. Krauss agrees.

"I don't feel hungry," said Krauss. "It's more of a mind game mental approach. I'm a huge desserts person, and I love to have a late-night snack of ice cream. I know that if I'm in my fasting window, and it ends at 7, I don't need ice cream at 9 at night. So that helps me to have control to know that I'm just not going to have it or if I do decide to have it, which I can on this plan, I will just push my fasting window back and start later the next day."

Swisher says the only down side he sees is intermittent fasting can lead to bad eating habits such as binge eating.

There are now apps out there that help with eating control when it comes to intermittent fasting. Some of the most popular ones are called Zero, Fastient and Life.

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Intermittent Fasting: Does it really work? - WTHR

Simple ways to fight water retention just by tweaking diet – Times of India

Posted: December 13, 2019 at 6:45 am

You must have experienced swelling or puffiness around eyes, face, hands or feet. However, in our day-to-day life we often ignore this health issue. This excess fluid build up inside the body is known as water retention or edema.This fluid retention usually occurs in the circulatory system or within tissues and cavities.

There are various reasons that can lead to this health condition. Many women experience water retention during periods or pregnancy. Another common reason why people experience this condition is due to low activity level or bedridden conditions. However, this water retention can be an indicator of an underlying disease such as kidney disease or heart failure. Thus, ignoring this health condition is not at all a good idea. Well, here are a few ways you can reduce water retention from the body by tweaking your diet at the same time going for a proper medical guidance is equally important.

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Simple ways to fight water retention just by tweaking diet - Times of India

Diets of fathers can affect future health of offspring, study finds – The Irish Times

Posted: December 13, 2019 at 6:45 am

A fathers diet can have a significant effect on the future health of his offspring, affecting everything from blood pressure to heart function and putting them at greater risk of cardiovascular disease, according to research.

The lead author of a British study says the findings show that men who want to start a family should have a healthy, balanced diet from at least three months before conception.

A study from researchers at the University of Nottingham published in the Journal of Physiology shows that poor paternal diet, specifically one that is low in protein, may impact the heart health of the offspring by changing sperm, and the seminal fluid, which bathes sperm.

We have known for a very long time that what a mother eats during pregnancy can influence how her child develops, and whether or not it will develop obesity, type two diabetes and heart disease, explains senior author of the study, and lead researcher, Prof Adam Watkins, assistant professor in reproductive biology at the universitys faculty of medicine and health sciences. However, the importance of the fathers diet on the health of the offspring has been largely ignored or overlooked. We were interested in investigating whether a fathers poor-quality diet at the time of conception might affect the long-term health of its offspring.

Researchers carried out their study on male mice on a poor, low-protein diet, monitoring the cardiovascular health of their offspring. The way mice produce sperm, the way the embryo develops, the way the foetus develops and the way a mouses blood and heart function are all very similar to humans. This means we can use mice to identify important biological processes which we can then look at in human patients.

What his research found, he reports, was both that the way the mices blood vessels worked, and the level of certain important factors in their blood, which regulate heart and blood vessel function, were significantly altered in response to the poor diet of the father: The blood vessels in the offspring did not work as well as they should do. This can ultimately affect blood pressure.

The normal proteins in the blood which would regulate blood vessels and heart function were altered, says Prof Watkins, adding that essentially what this meant was that the young mice were at increased risk of developing cardiovascular ill-health or heart disease.

We know that a poor lifestyle in men does have negative influences on sperm quality and that being overweight or smoking, or consuming excessive alcohol is not good for reproductive health. What we dont know yet is what the long-term implications of a fathers poor diet or lifestyle might be, he says.

We know that the sperm provides genetic information from a father to the egg it fertilises, and we know that poor diet in males can change that. We also know that the seminal fluid in which sperm is carried, interacts with the uterus and initiates a range of responses in the maternal immune system. These responses prime the uterus for the embryo.

We know that the sperm provides genetic information and that the seminal fluid primes the uterus for the embryo, so here are two possible ways that a fathers diet could influence how the offspring might develop.

Essentially, Prof Watkins explains, the Nottingham research shows that the health of mice offspring is influenced by sperm and fluid and that both of them have an equal influence on offspring health.

However, he says, while the research has to date only been carried out on mice, it has significant implications for human fertility in fact the researchers hope to run clinical trials on humans within the next two or three years.

We know that it can take about 75 days to make a sperm, and that seminal fluid is reproduced every 24-48 hours, says Prof Watkins.

If a man goes on a crash diet a week before getting his partner pregnant, he explains, the sperm will continue to reflect the old, poor quality diet,while the seminal fluid will reflect the newer, better-quality diet.

Therefore there may be a situation where the sperm and the fluid are not compatible to each other, so we are saying that if the sperm and the fluid are different, we see the biggest effect on offspring health.

The potential message is this, he warns: If men and women are thinking about changing their lifestyle and becoming parents, we would say that ideally they begin the changes three months before trying to start a family. That is an ideal time frame to change over from a poor diet and lifestyle to a healthier one in terms of its implications for the mans reproductive health.

The Nottingham research findings have interesting implications for what we know about the role of seminal fluid and sperm DNA fragmentation (a term used for the presence of abnormal genetic material within the sperm, which may lead to male subfertility, in-vitro fertilisation failure and miscarriage) believes Dr Bart Kuczera, consultant gynaecologist and fertility expert at Beacon Care Fertility:

What we know is that men with a poor lifestyle in terms of diet, smoking and drinking can have a condition called sperm DNA fragmentation.

Men are advised to live a healthy lifestyle in order to keep their sperm in the best condition, because, he explains: Sperm DNA fragmentation can be affected by poor diet, stress and overeating, for example. This study would make the case for a good diet and lifestyle for men; that is, a normal balanced protein diet.

Sperm quality of men in the western world, he warned, has been shown to have deteriorated in the last 40 years: We believe this is very linked to lifestyle and the environment, to the sedentary lifestyle and a poor diet which reaches the recommended carbohydrate level but would not include a diversity of food.

In the greater picture you could potentially have a population of children who would be affected in terms of physical health problems and weight gain as a result of the paternal diet at conception. It is important to spread the responsibility between the man and the woman at the time of conception, he says, adding that this study suggests that the father may have an equally significant impact on his offsprings health problems.

This study has implications for our knowledge about diet and lifestyle in terms of fertility and men should be made aware of it, believes Dr Hans Arce, fertility consultant and medical director of ReproMed, a leading Irish fertility and IVF clinic network. The majority of our knowledge in relation to diet and lifestyle in terms of fertility comes because we studied women. Women were the ones who got pregnant and they were the focus. We saw, for example, that women with obesity had children with a higher risk of obesity and diabetes.

However this study showed the offspring of male mice with poor diets ended up having the expression of inflammation, and more of a tendency to high blood pressure, for example.

Men should be made aware of this. Its something the schools, the public health service and the GP should be telling men about that our diets can affect their future childrens health. Studies like these have implication for human beings, he says, adding that the results point in the direction of the fact that the health of a man may have implications for the health of his offspring.

What this study says, he observes, is that a mans diet will not just affect his own health, but potentially has implications for the health of his offspring: We dont have proper human studies yet this is mice but it is pointing in that direction!

Lifestyle is the single biggest issue when it comes to fertility, believes consultant nutritionist Gaye Godkin.

Godkin believes the University of Nottingham study is a further endorsement of what she says, is the role of epigenetics in health outcomes from pre-conception health across the life course.

There is a growing body of evidence showing just how much the fathers diet impacts on the pre-conception phase, in terms of its impact on sperm and seminal fluid and from there on to the long-term health of his offspring.

Epigenetics, she explains, is the environment in which the sperm lives prior to penetrating the egg. Sperm is produced around every 75 days or so but new seminal fluid is produced every 24 to 48 hours.

If the man has a long-term poor diet, it will affect his sperm, she says, adding however, that a man can have healthy sperm, while at the same time his seminal fluid could be of much lower quality because of a poor diet just before conception.

Normal sperm carries DNA. A poor diet has a negative effect on the DNA and the DNA enzymes which in turn are crucial to the formation of a healthy foetus.

In fertility clinics, they measure the level of a condition called DNA fragmentation in the male sperm. This test shows the quality of the sperm. For years I have worked with men who have high levels of DNA fragmentation in their sperm. I believe that it is strongly linked to diet, as well as to lifestyle factors such as smoking, alcohol consumption, excess weight and the effect of pesticides.

While the Nottingham study was based on a mouse model, she says, its findings were moving in the right direction in terms of our understanding of the volatility of sperm quality and what affects it, as well as its relationship with the internal environment of the male body.

While there is no medical treatment available for DNA fragmentation, says Godkin, she has found that 90 days on a good-quality diet which also features a reversal of poor lifestyle factors can lead to fragmentation levels being significantly reduced to the extent that a couple are in a position to use their own sperm to achieve conception.

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Diets of fathers can affect future health of offspring, study finds - The Irish Times

Avoid these mistakes when following a keto diet – Times of India

Posted: December 13, 2019 at 6:45 am

Just because you are required to load on fats doesnt mean you end up eating every single kind of fat. There are healthy fats, like those present in foods like avocado, nuts, and meat, and there are unhealthy fats like those present in processed food, butter, and ice cream. Foods that provide the healthy fats also provide other healthy nutrients, whereas unhealthy fat sources are devoid of nutrition and will negate your weight loss efforts.

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Avoid these mistakes when following a keto diet - Times of India

Vets reveal 9 of the biggest mistakes people make when feeding their pets – INSIDER

Posted: December 13, 2019 at 6:45 am

Unfortunately, sharing food is not something most pets are good at. Shutterstock

"Animals naturally prefer to have their own food. Even pets who know each other may fight over food," Gary Richter, a veterinarian with Rover, told Insider. "Food aggression is common, and it's easily preventable by feeding in separate rooms or crates."

It's also important to make sure you're feeding your pet species-specific food, as cats and dogs have different dietary requirements.

"Cats are carnivores, which means that they eat meat. Dogs are omnivores, which means they eat meat, grains, and vegetables, so they need a more varied diet than just meat alone to meet their nutritional requirements," Richter said. "Similarly, dog food lacks the vital nutrition that cats need to live a long, healthy life."

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Vets reveal 9 of the biggest mistakes people make when feeding their pets - INSIDER

High blood pressure: Drinking this type of water could lower your reading – Express

Posted: December 13, 2019 at 6:45 am

This follows a previous study by the University of Hertfordshire in 2012 revealed that not only could magnesium reduce blood pressure, the effect increased in line with increased dosage so the higher the intake of magnesium, the greater the drop in blood pressure.

According to Holland and Barrett, its thought that magnesium helps the body release prostacyclin, a hormone-like compound that reduces tension in blood vessel walls.

Magnesium is naturally found in dark green leafy vegetables such as spinach or kale, pumpkin seeds, wholegrain foods like brown bread or porridge, lentils, chickpeas and dark chocolate.

Exercise also plays an essential role in lowering blood pressure, as Harvard Health explained: Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort.

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High blood pressure: Drinking this type of water could lower your reading - Express

The celebrity health fads that just don’t work – IOL

Posted: December 13, 2019 at 6:45 am

London - From plant-based diets to amethyst-infused water, celebrity health fads seem to offer silver bullets to help you get into shape.

But dietitians have hit out at such fashionable trends, describing them as "laughable" and in some cases dangerous.

Experts at the British Dietetic Association (BDA) have compiled a list of the five most bizarre trends from 2019, to warn people against following them.

These include the "party girl drip" reportedly enjoyed by Simon Cowell and Adele which it is said fixes hangovers and burns fat.

The BDA says there is no evidence the intravenous vitamin infusions are beneficial, adding they are potentially dangerous as they come with risks of infection and blood clots.

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The celebrity health fads that just don't work - IOL

High blood pressure: Include this food in your breakfast to avoid hypertension – Express

Posted: December 13, 2019 at 6:45 am

HDL cholesterol, on the other hand, removes this harmful cholesterol from your blood, and eggs have been shown to increase HDL.

In one study, eating two eggs per day for six weeks increased HDL levels by 10 percent.

As a general rule, eating salt much salt can send your blood pressure soaring, as Blood Pressure UK explained: Salt makes your body retain water. If you eat too much, the extra water stored in your body raises your blood pressure.

As the health body notes, eating too much salt may also prevent blood pressure medicines, such as diuretics, from working properly.

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High blood pressure: Include this food in your breakfast to avoid hypertension - Express

Now you can eat meat in this new Mediterranean diet – Times of India

Posted: December 13, 2019 at 6:45 am

The idea of relishing good food and losing weight never goes-hand-in-hand. However, the need to stay in shape in this fast moving world is equally important and this what makes us go for trying the best of diets and workout to lose that stubborn fat!Interestingly, there are diet plans that often makes you avoid several things you love! Then its time to say goodbye to such diets and embark on this new Mediterranean diet, which allows you to diet and relish your favourite meat delicacies prepared in a healthy way. However, as per a few studies, the traditional plant-based Mediterranean diet has been observed to significantly strengthen the metabolism by improving the gut health. According to a few researchers and fitness experts, the new version of Mediterranean diet includes meat to cater to Western palate preferences and also deliver several health benefits.The age-old typical Mediterranean diet includes extra virgin olive oil, fruits, vegetables, nuts, seeds, legumes, whole grain breads, pastas and cereals, moderate amounts of fish and red wine, and low consumption of red meat, sweets and processed foods. The new version of the Mediterranean diet includes 2-3 serves (250g) of fresh lean pork each week. You can replace pork with other leans meats. The findings published in the journal Nutrients showed that the Mediterranean-Pork (Med-Pork) diet delivers cognitive benefits."The Mediterranean diet is widely accepted as the healthiest diet and is renowned for delivering improved cardiovascular and cognitive health, but in Western cultures, the red meat restrictions of the diet could make it hard for people to stick to," said Alexandra Wade from University of South Australia.

"By adding pork to the Mediterranean diet, we're broadening the appeal of the diet, while also delivering improved cognitive function," Wade said.

This study compared the cognitive effects of people aged 45-80 years and at risk of cardiovascular disease following a Med-Pork or a low-fat diet (often prescribed to negate risk factors for cardiovascular disease).

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Now you can eat meat in this new Mediterranean diet - Times of India

How to maintain a healthy diet this Christmas – Better Homes and Gardens

Posted: December 13, 2019 at 6:45 am

WATCH: Healthy foods you need to eat as you age

The festive season is a time for indulgence; indulging in beautiful food, sweets, festive tipples, generous gifts and parties. Unfortunately, its these very things that make it so hard to stick to a healthy diet throughout Christmas.

Lucky for us, Consulting dietitian at Entity Health, Teri Lichtenstein,has some excellent and easy advice for maintaining a healthy balance throughout the holidays.

As the social calendar fills up, our alcohol intake rises. While its great to celebrate with friends over a glass of bubbles, it can be easy to over-consume alcohol, so plan your strategies for social functions, says Teri.

This may include drinking a glass of mineral water in between every alcoholic drink, or driving to a function to ensure you stay well below the limit. If you plan to enjoy a tipple or two, plan ahead and take a supplement that helps your liver metabolise alcohol more effectively, such as supplements that contain Hovenia dulcis and thiamine,two key ingredients that can help reduce the effects of a hangover.

When chatting to friends and family at Christmas parties, it can be easy to forget how much food youre eating. Manage portions by taking a moment to add food to your plate before you join the party conversation. This way, you can concentrate on making sure you have enough to satisfy your appetite, without eating mindlessly. Opt for small side plates as an extra strategy to manage portion control.

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The time leading up to Christmas is frantic for most people. Its peak social season and many of us lack energy by end of the year. Maintain energy levels and ensure you dont suffer burn out by supplementing your diet with an energy-boosting supplement that contains nicotinamide, which has been shown to increase energy levels.

One of the best ways you can stay healthy over Christmas is by ensuring your diet contains lots of different coloured vegetables. Not only will these highly-nutritious foods help to keep your body healthy, but they are also low in kilojoules and high in fibre, so will keep you fuller for longer and help to minimise excessive weight gain.

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Too many of us fall into the trap where we have enjoyed delicious food while eating with friends and family, only to experience post-Christmas guilt and restrictive eating. Plenty of research has shown that diets dont work in the long term. Instead, acknowledge that the Christmas period will include some indulgence, but this can be managed so you dont go overboard. And when the new year rolls around, focus on getting back to regular healthy eating and exercise without severe restriction.

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How to maintain a healthy diet this Christmas - Better Homes and Gardens


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