Ready to break away from diet culture, but want some structure to change up your eating habits? Intermittent fasting (IF) isnt like other fad diets that restrict what you can and cant eat. Instead, it focuses on when food *should* be eaten to reap certain benefits.

Heres what you need to know before you start intermittent fasting and how to choose the right plan.

Back in the day, refrigerators and grocery stores were nonexistent. This led our hunter-gatherer ancestors to unintentionally fast until they were able to find their next source of food.

To sum things up, IF is a way of eating where you flip flop between periods of time when youre chowing down and when youre not.

Since humans were capable of functioning without food for long periods of time, fasting now and again may be more natural than eating three to four-plus meals a day.

You may even see fasting done for religious or spiritual reasons in Islam, Christianity, Judaism, and Buddhism.

Take your pick from the handful of IF options some more extreme than others.

This method is good for beginners to give a whirl. Fast for 12 hours each day, which can include when you snooze. Once your evening meal is over and you tuck in at night, your body fasts until breakfast arrives.

The easiest way to do the 12-hour fast is to include your sleeping time into your fasting window. For example, stop eating at 8 p.m. and wait until 8 a.m. to have breakfast.

You might even already be doing the 12-hour fast without even knowing!

Similar to the 12/12 method, the 16/8 method extends your fasting period to 16 hours.

This method could be a bit difficult for breakfast lovers. But people who tend to skip breakfast may already (though unintentionally) fast this long. Depending on how late you eat in the evening, or how early you eat lunch, skipping breakfast alone may give you a 16-hour fasting period.

One perk is that youre able to drink a cup of coffee (without sugar or cream), water, or other zero-calorie beverages during your fasting period.

If you opt for the 5:2 fasting method, youll eat normally 5 days per week and then reduce your calories for the other 2 days.

On reduced days, men usually consume around 600 calories and women eat 500 calories. Most people choose to separate their modified fasting days so there is always a nonfasting day in between. For example, you could choose to fast on Monday and Thursday.

There has been a lot more research on this method compared to other forms of IF. A 2020 randomized controlled study found that its a beneficial method for weight loss without the addition of exercise.

This large, yearlong study also found that the 5:2 method of IF can be as effective as traditional dieting for weight loss.

This IF method requires a full 24-hour fast one or two times per week. An example is to stop eating at 7 p.m. on Monday and then fast until 7 p.m. on Tuesday, completing the full 24-hour cycle. Youre also allowed zero-calorie beverages during the fasting period.

Fasting for a full 24 hours can be difficult for many people, leading to the inability to stick with this eating style. The best option is to start with a fast that lasts 12 to 16 hours and work your way up.

This option is one step further than eat-stop-eat and includes a 24-hour fast every other day.

There are different versions of this method, with some sticking to strict no solid foods for 36-hours and others allowing around 500 calories on fasting days.

True alternate-day fasting leads to fasts of about 36 hours because youre not eating for a full calendar day so youre fasting overnight, all day, and overnight again.

Again, this method is pretty extreme and can be difficult to continue long term. Any fasting beginners or individuals with certain medical conditions should also skip this method.

Research has also shown it may not even be necessary to fast this strictly to reap benefits. A 2017 study found that weight loss, weight maintenance, cardiovascular protection, and adherence was not better with alternate-day fasting compared to calorie restriction (75 percent of energy needs every day).

Also referred to as The Warrior Diet, this form of fasting isnt for beginners since it can be quite extreme (but still not as bad as true alternate-day fasting).

Basically, you fast for 20 hours in the day, with the option to eat small amounts of fruits and vegetables, then have one large meal within a 4-hour window in the evening.

Supporters of this method claim humans are natural nocturnal eaters. Its not for everyone though. People may struggle with eating such a large meal close to bedtime or even sticking to the strict guidelines.

Fasting makes your body go through changes on both a cellular and molecular level. Some specific changes may include:

Our pituitary gland releases HGH which is beneficial for regulating body fluids, bone and muscle growth, fat and sugar metabolism, and even heart function. This hormone naturally decreases as we age and can be unnaturally low due to certain medical conditions.

A 2012 study found that a 24-hour fast increases total growth hormone levels in young, healthy adults.

The downsides? Continuously high HGH levels can cause bone weakness, fatigue, or decline in muscle mass.

This hormone regulates the amount of glucose (aka sugar) found in our blood by helping it enter our cells for fuel. When our body is resistant to insulin, glucose cant get into the cells as easily, causing a buildup of glucose in our bloodstream and potentially leading to type 2 diabetes.

A 2019 study discusses the effectiveness of IF on insulin resistance due to its ability to reduce BMI. Individuals taking insulin or medication for type 2 diabetes should be wary of fasting as it can lead to low blood sugar.

If youre taking these medications or have diabetes, its a good idea to chat with your medical provider before fasting.

Sometimes there are old and dysfunctional proteins hanging around in cells that our body digests and removes in a process called autophagy.

A 2018 article discusses the ability of intermittent fasting to activate autophagy in organs and cultured cells, beneficial for enhancing cancer treatments.

Unfortunately, autophagy can be a double-edged sword. The same article discusses that autophagy can be beneficial for suppressing some tumors but can also promote them depending on the stage and type of tumor.

Our genes or DNA hold instructions to create protein or other molecules and are responsible for most of what goes on in our body. Intermittent fasting can alter whether certain genes are stimulated or suppressed.

A 2020 study found that 30 days of a 14+ hour daily fast resulted in changes to genes that could promote health and longevity. For example, the APP gene was reduced, which creates amyloid plaques often seen in Alzheimers disease.

Much of this research is short term, with more long-term research needed.

If youre looking into IF to help you shed a few pounds, youre likely to see a drop on the scale due to the decreased number of calories eaten over the week. This is only true if you dont overeat during the eating periods to compensate for the fasting periods.

A 2018 systematic review and meta-analysis examined how effective intermittent fasting was for adults with overweight or obesity trying to lose weight. The various IF methods researched included alternate-day fasting and fasting for 2 to 4 days per week.

The results found that intermittent fasting results were effective, but comparable to groups doing a continuous energy restriction (decrease of about 25 percent of recommended energy intake each day).

Therefore, the overall reduction of calories is what promotes weight loss, not limiting your eating timeframe.

In the end, there is no one weight loss diet that works for everyone. A 2020 review discusses how intermittent fasting is a recommended option to promote weight loss, but only if youre able to stick with it long-term. Do what works for you!

Beyond the promotion of weight loss, what else does intermittent fasting have to offer? Research has shown other benefits may include:

Inflammation is normal, but too much inflammation can lead to conditions like cancer and heart disease. C-reactive protein (CRP) elevates when inflammation is lingering somewhere in our body.

A 2019 study found that men completing a 16:8 fasting eating pattern for 29 consecutive days led to a significant decrease in CRP levels which is associated with less inflammation.

Cardiovascular disease is the No. 1 cause of death across the world, with most deaths coming from heart attacks and strokes. Intermittent fasting can actually limit a lot of the risk factors that lead to the development of cardiovascular disease.

IF may reduce plaque buildup, prevent high blood pressure, and limit cardiac hypertrophy (enlargement or thickening of the heart muscle) according to a 2019 overview.

The second leading cause of death, cancer, is typically treated by either chemotherapy, radiation, or surgery. A 2016 review concludes that periodic fasting and fasting-mimicking diets without calorie restriction may promote disease prevention and enhance disease treatment when it comes to cancer.

A fair warning from a 2019 article is that intermittent fasting should be taken with extreme caution in the oncology world. Thats because up to 80 percent of people with cancer may be dealing with malnutrition, and the unintentional restriction of calories or other important macronutrients may create further issues.

Our brain is one complicated organ, controlling pretty much our every move. When it comes to fasting, a 2017 study found that a small group of women fasting during Ramadan had increased levels of serotonin, brain-derived neurotrophic factor, and nerve growth factor.

These are all essential in brain health by helping grow and maintain certain neurons and keeping our memory sharp.

Many wonder whether intermittent fasting may add a few more years to your life. A 2014 review found a 30 percent dietary restriction increased the lifespan of rodents mainly due to delaying the onset of chronic diseases.

The problem here? These studies are animal-based which can provide very different results compared to human studies.

Give us more research

Dont get your hopes up and expect all of these benefits by starting IF. More long-term human studies need to be done to confirm conclusions from current short-term and animal studies.

Intermittent fasting has a good safety record. As long as youre not severely undereating and choosing nutrient-rich foods, intermittent fasting can be totally safe.

But intermittent fasting can be more harmful than helpful for certain groups of people.

If youre underweight or have a history of disordered eating, schedule an appointment with a health professional before starting up a fasting diet. The restrictions that come along with IF can trigger harmful eating patterns.

IF may also affect women and men differently. Calorie restriction can disrupt important hormones in female bodies.

A 2014 review found that certain hormones cant communicate with the ovaries if calorie intake is too low, resulting in irregular periods, infertility, poor bone health, and other negative effects.

Women may want to opt for a modified approach to intermittent fasting, like shorter fasting periods and fewer fasting days.

Play IF safe

Chat with your doc before you start IF, since certain medical conditions can be negatively impacted by the change. This especially true if you:

Slow and steady wins the race! If youre new to the fasting game, start with a beginner approach by fasting for 12 or 16 hours.

If you find this method is easy and you want to advance, start up a 24-hour fast 1 or 2 times per week (eat-stop-eat) or restricting calories 1 to 2 times per week (5:2).

There is no one-size-fits-all approach. Try different methods and see what feels best for you.

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Intermittent Fasting: Methods and Plans - Greatist

While you may worry about the effects your diet has on your waistline or energy level, there's a surprising body part your food and drink choices may be having a profound effect upon without you even realizing it: your liver. According to the Centers for Disease Control and Prevention, 4.5 million Americans have been diagnosed with liver disease, and up to 20 percent of Americans have non-alcoholic fatty liver disease (NAFLD), a type of liver damage that stems from sources other than alcohol.

If you want to protect your liver and avoid a lifetime of health problems, read on to discover which foods can do serious harm to your liver, according to experts. And if you want to slim down and improve your liver health, check out these 15 Underrated Weight Loss Tips That Actually Work.

Alcohol isn't the only drink that can wreak havoc on your liver health. According to physician Ian Braithwaite, MBBS, co-founder of Habitual, sweetened beverages can do a number on your liver, as well.

"In low doses, fructose is handled by the small intestine, however in high doses recent research has shown it to lead to liver toxicity. The foods that deliver the highest doses of fructose are those which contain highly refined sugars, [like] soda," says Braithwaite. Wondering why booze is such a common culprit in liver ailments? Here's What Happens to Your Liver When You Drink Alcohol.

It's not just the obvious sources of sugar in your diet that could be causing serious damage to your liver.

"Often the more dangerous sources of fructose are those in which the sugar content is less obvious, such as ketchup [and] salad dressings," says Braithwaite.

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Those French fries are doing more than just adding a boatload of calories to your dietthey could be harming your liver, too.

"French fries are high in saturated fats. Diets high in saturated fats lead to increased liver fat and insulin resistance," explains physician Leann Poston, MD, of Invigor Medical.

Not all oils are created equal when it comes to your liver health. "Vegetable oil, containing omega-6, becomes oxidized more quickly with cooking and contributes to liver damage by way of non-alcoholic fatty liver disease," explains nurse practitioner Kelly Cole, MS, CRNP-PC, founder of Energy to Thrive Tribe.

However, this doesn't mean you have to resign yourself to a future of oil-free cooking to protect your liver health. "Coconut oil will not cause this damage to the liver," says Cole.

If you're worried about your liver health, you might want to think twice before picking up that deli meat sandwich.

"Deli meat is a hidden source of sodium in the American diet," says certified nutrition counselor John Fawkes, NSCA, CPT. Fawkes explains that excessive sodium intake can cause an imbalance in your body's fluid ratios, which "makes it harder for the liver to carry out efficient filtering," and may cause more severe liver trouble down the line.

Related:7 Dangerous Side Effects of Eating Deli Meats, According to Experts

Unfortunately, the bread you're serving that sandwich meat on may not be much better when it comes to your liver health.

"Refined carbohydrates lack the fiber of their whole-grain cousins. This leads to glucose surges in the blood, then insulin release, followed by deposits of fat on and around the liver," says Fawkes. While you can include whole grain bread in your diet in moderation, you should definitely avoid9 Breads to Always Leave on Grocery Store Shelves.

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Popular Foods That Cause Liver Damage, Experts Say | Eat This Not That - Eat This, Not That

You can lose weight in a week with the Military diet - Know the meal plan, benefits and risks  |  Photo Credit: iStock Images

New Delhi: A healthy weight is absolutely important to live a healthy, long lifethat is away from ailments and diseases. Obesity or being overweight can be one of the risk factors for various incurable diseases and conditions, including type 2 diabetes and even cancer. However, weight loss is a very subjective process, and everyone's body is different. What works for one person may not work for the other, in terms of results. Moreover, the way your body responds to a particular diet or fitness routine depends on various factors such as your lifestyle, routine, age, and existing health conditions.

This is the necessity that has given way to a number of diets for weight loss. These diets are based on the type of food you can eat, the lifestyle you follow, and even how much time you have to achieve your goals. A diet type, called the Military Diet, promises to help you lose weight in as less as three days. Here is all you need to know about it.

The military diet is one of the world's most popular diets. It is known to help you lose weight in as less as three days and up to 4.5 kg in a single week. The military diet is also economical. Unlike many other diets, it does not require you to invest in expensive foods or supplements.

If you follow the military diet, you have to follow a 3-day meal plan, followed by 4 days off, when you are encouraged to eat healthily and continue to consume fewer calories. This weekly cycle is repeated for several weeks until your goal weight is reached.

The diet is called the military diet because it was reportedly designed by nutritionists to help soldiers reach the right weight and shape as quickly as possible. It is also called the navy diet, the army diet, and even the ice cream diet.

Here is a three-day meal plan for the military diet for weight loss that you can follow if you want to lose weight quickly.

Day 1 of the Military diet

Day 2 of the Military diet

Day 3 of the Military diet

Do not consume any snacks in between.

The military diet works on the principle of creating a calorie deficit, which can be an effective way to lose weight. The benefits of the diet include that it can help you reach your weight loss goals effectively. The military diet also seems relatively easier and less restrictive in nature, as compared to other weight-loss diets such as the keto diet. Moreover, the military diet involves the person following themeal plan for a small duration, which is not likely to harm your body in any way, since it is not prolonged.

However, if you plan to lose weight with the military diet and will be following it for several weeks, you should consider the chances of the diet leading to nutritional deficiencies, or even fatigue due to the calorie deficit. Moreover, losing 4.5 kg of weight in one week maybe a little too extreme. Such rapid weight loss is not healthy and recommended.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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You can lose weight in a week with the Military diet - Know the meal plan, benefits and risks - Times Now

Walking home from the shops one day I spotted a large advertisement for a local gym plastered to the side of a building. Flatten the curve in 2021, it shouted. Fascinating, I noted, how it simultaneously played on the collective trauma of the past year while also signalling its intrinsic fatphobia. Advertising, after all, is designed to first instil and then prey on our insecurities and anxieties.

We can all agree that the past year has been tough for the body. Lockdown restrictions and a surge in working from home have lulled most of us into a sedentary lifestyle. Add to this, too, the closure of spaces where wed step and sweat out our weeks gluttony: gyms, pools, even nightclubs. The past 12 months have even introduced us to concepts such as Covid kilos added body weight gained from surviving a deadly global pandemic.

Its been tough, but January takes the cake. Itchy from the crumbs of 2020, the month is kneaded with meager attempts at reinvention as new years resolutions seduce us into redistributing our behaviours, choices and priorities. Stricter diets and amped up exercise routinely perch atop most lists.

My local gym (surprise! Im not immune) uses a familiar tactic. The promotional fodder sees before/after photos of members, explicitly detailing how many kilos theyve shaved away.

And as I scroll down Instagram I realise that many of us have become mules for the Diet Industrial Complex, publicly sharing the success of our bodys journey from before to after. And why shouldnt we? Training and calorie-deficit dieting are examples of a discipline that is surely worthy of recognition.

But, when it comes to health, are body transformation photos truly the best metric to weigh on? Are before and after photos markers of achievement, or are they perhaps emblematic of our broader societys obsession with weight loss and narrow builds of body image?

In our pursuit to post, are we prioritising individual forms of bodily achievement over the collective wellbeing of our online communities? Why, I wonder, do we continue to see weight loss as an explicit phenomena worth celebrating?

At this point, many reading will sneer. Theyll cite statistics on the growing rate of obesity in Australias adult population. Theyll list the comorbidities: type 2 diabetes, cardiovascular disease, stroke. Weight loss, theyll suggest, is inextricably tied to health.

But as HuffPosts Michael Hobbes reported in 2018, everything you know about obesity is wrong. Through a host of interviews and scientific papers, Hobbes maintains that weight loss isnt as simple a science as one might assume. Some will have a much, much more difficult pathway to weight loss due to their unique individual factors. The longform piece concludes by arguing that mitigation efforts must shift from individual responsibility and intervention towards a focus on systematic issues, such as poverty, food management and regulation.

The piece also highlights a massive threat to fat people: our attitudes towards them.

Fatphobia, and its associated shame, stigma, and bias, can also cause severe health complications in fat people. New podcasts such as Maintenance Phase are doing important work in debunking our assumptions around wellness and weight loss.

Our unequivocal celebration of thinness doesnt help. In May 2020 Adele emerged from a social media blackout considerably slimmer. Editor of Bitch Magazine, Evette Dionne, was cautious about all the glowing praise: In a culture that often equates thinness with moral goodness, weight loss is worthy of celebration, no matter how its obtained or what it signals about whats happening with our bodies. Dionne reminds us that we dont know the details of Adeles weight loss nor should we yet were comfortable projecting our own virtues on to her new figure. The fact that we so uncritically assign positive attribution tells us everything we need to know about how we view bodies and value them.

This is personal. A decade ago my own disordered eating saw me lose a considerable amount of weight. I was told I looked great; but at what cost? Meals quickly became maths equations, calculating exactly how many calories sat on my plate. My body became a game in which there was no clear winner. When would I start living happily with my very own after?

My difficulty with body transformation photos is that were all somebodys before and somebody elses after in a system that so brutally values only a narrow margin of physiques. The crowded online environment feeds us an overflowing source of images that reveals to us the body hierarchy: here, one persons success can all too quickly become anothers source of shame. Whats more, were sold universal dreams (flatten the curve you could lose this weight, too) that grate up to the very real limits of our body or worse, we decide to push beyond them.

In July 2018 Lena Dunham shared an Instagram before/after that was startlingly different. In the before she was thinner, complimented all day and propositioned by men and on the cover of a tabloid about diets that work. In the after she was bigger, happy joyous & free, complimented only by people that matter for reasons that matter. Shes honest about her reflections: Even this OG body positivity warrior sometimes looks at the left picture longingly, until I remember the impossible pain that brought me there and on to my proverbial knees. As I type I can feel my back fat rolling up under my shoulder blades. I lean in.

The past 12 months have taught us that we need to be kinder to ourselves, heaving off arbitrary pressures and expectations.

We need to curve a new language around our bodies and their unique capabilities and limits. We need to prioritise our bodys internal circuitry both physical and mental if were to take our health seriously. We need to uproot our internalised fatphobia. Most importantly, we need to start recognising that everybody every body is deserving of dignity and respect.

Dejan Jotanovic is a freelance writer based in Narrm/Melbourne. Twitter: @heydejan

More here:
Weight loss 'before and after' photos don't give us a full picture of our health - The Guardian

The Bronze Age (2200 to 800 BC) marked a decisive step in the technological and economic development of ancient societies. People living at the time faced a series of challenges: changes in the climate, the opening up of trade and a degree of population growth. How did they respond to changes in their diet, especially in Western Switzerland? A team from the University of Geneva (UNIGE), Switzerland, and Pompeu Fabra University (UPF) in Spain has for the first time carried out isotopic analyses on human and animal skeletons together with plant remains. The scientists discovered that manure use had become widespread over time to improve crop harvests in response to demographic growth. The researchers also found that there had been a radical change in dietary habits following the introduction of new cereals, such as millet. In fact, the spread of millet reflected the need to embrace new crops following the drought that ravaged Europe during this period. Finally, the team showed that the resources consumed were mainly terrestrial. The research results are published in the journal PLOS ONE.

Today, archaeological resources for studying the Bronze Age are limited. "This is partly down to changes in funeral rituals," begins Mireille David-Elbiali, an archaeologist in the Laboratory of Prehistoric Archaeology and Anthropology in the F.-A. Forel Department in UNIGE's Faculty of Sciences. "People gradually abandoned the inhumation practice in favour of cremation, thereby drastically reducing the bone material needed for research. And yet the Bronze Age signals the beginning of today's societies with the emergence of metallurgy." As the name suggests, societies began working with bronze, an alloy consisting of copper and tin. "And this development in metallurgy called for more intensive trade so they could obtain the essential raw materials. This increased the circulation of traditional crafts, prestigious goods, religious concepts and, of course, people between Europe and China," continues the archaeologist.

The Neolithic Age marked the inception of animal husbandry and the cultivation of wheat and barley. But what about the diet in the next Bronze Age? Archaeobotany and archaeozoology have been routinely used to reconstruct the diet, environment, agricultural practices and animal husbandry in the Bronze Age, but these methods only provide general information. "For the first time, we decided to answer this question precisely by analysing human and animal skeletons directly. This meant we could study the stable isotopes from the collagen of the bones and teeth that constitute them and define their living conditions," continues Alessandra Varalli, a researcher in UPF's Department of Human Sciences and the study's first author. "In fact, we are what we eat," points out Marie Besse, a professor in the Laboratory of Prehistoric Archaeology and Anthropology in the F.-A. Forel Department at UNIGE. Biochemical analyses of bones and teeth will tell us what types of resources have been consumed." Forty-one human skeletons, 22 animal skeletons and 30 plant samples from sites in Western Switzerland and Haute-Savoie (France) were studied, ranging from the beginning to the end of the Bronze Age.

The study's first outcome showed that there was no difference between the diets of men and women, and that there were no drastic changes in diet between childhood and the adult phase of these individuals. "So, there was no specific strategy for feeding children, just as men didn't eat more meat or dairy product than women. What's more, when it comes to the origin of the proteins consumed, it was found that although Western Switzerland is home to a lake and rivers, the diet was mainly based on terrestrial animals and plants to the exclusion of fish or other freshwater resources," adds Dr Varalli. But the main interest of the study lies in plants, which reveal societal upheavals.

"During the early Bronze Age (2200 to 1500 BC), agriculture was mainly based on barley and wheat, two cereals of Near Eastern origin that were grown from the Neolithic Age in Europe, explains Dr Varalli. "But from the late Late Bronze Age (1300 to 800 BC), we note that millet was introduced, a plant from Asia that grows in a more arid environmen." In addition, nitrogen isotopes revealed that manuring was used more intensively. "The analysis of several plant species from different phases of the Bronze Age suggests that there was an increase in soil fertilisation over time. This was most likely to boost the production of agricultural crops."

These two discoveries combined seem to confirm the general aridity that prevailed in Europe during this period, which meant agriculture had to be adapted; and that there was heightened trade between different cultures, such as Northern Italy or the Danube region, leading to the introduction of millet into Western Switzerland. These new cereals might have played an important role in the security of supply, and perhaps contributed to the population increase observed in the Late Bronze Age. In fact, these cereals grow more quickly and are more resistant to drought, at a time when the climate was relatively warm and dry. Finally, the use of fertiliser went hand-in-hand with a general improvement in techniques, both agricultural and artisanal. "This first study on changes in diet in Western Switzerland during the Bronze Age corroborates what we know about the period. But it also demonstrates the richness of the widespread intercultural exchanges," states Professor Besse with enthusiasm. We still have much to learn about this millennium, in spite of the scientific problems related to the paucity of available material. "This is one of the reasons that led me to excavate the Eremita cave with UNIGE students. Located in the Piedmont region of Italy, it is dated to the Middle Bronze Age around 1600 BC," concludes Professor Besse.

ReferenceVaralli A, Desideri J, David-Elbiali M, Goude G, Honegger M, Besse M. Bronze Age innovations and impact on human diet: A multi-isotopic and multi-proxy study of western Switzerland. PLOS ONE. 2021;16(1):e0245726. doi:10.1371/journal.pone.0245726

This article has been republished from the following materials. Note: material may have been edited for length and content. For further information, please contact the cited source.

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What Were Swiss Diets Like in the Bronze Age? - Technology Networks

While Halsey was chatting about makeup and beauty on Manny Mua's YouTube channel, the singer said hypnotherapy helped her quit cigarettes after smoking for 11 years.

"I had to get hypnotized," she said, describing the quitting process as a "journey."

Read more: Hypnosis could help irritable bowel syndrome symptoms

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During the first session, a hypnotherapist asks questions about your smoking rituals, and tries to replace the habit with a new one. "It's not enough to just remove smoking, you have to replace it with a new ritual," Smith said.

That's when, Smith said, you're hypnotized, and your brain shifts to a "theta" brainwave state, in which you're more relaxed than daydreaming, but more alert than sleeping. In this relaxed state, you're more open to hearing healthy alternatives to smoking, and hypnotherapists ask you to visualize your day with a new, healthy habit.

But you have to be open to hearing these suggestions. Smith cautioned that hypnotherapy is not mind control, and the desire to change smoking habits needs to come from within. "Let's say that your spouse just really wants you to quit and you're tired of them nagging you, but you yourself don't want to quit. Save your money and your time because this will not be effective," she said.

In a small 2007 study of 67 smokers, researchers found that hospitalized patients who went to one hypnotherapy session were more likely to be nonsmokers after six months, compared to patients who used nicotine replacement therapy or quit cold turkey.

But in another analysis of multiple studies, comprising 957 smokers, researchers at Cochrane found no proof that hypnotherapy provided any extra benefit in helping people quit smoking than counseling.

"There is no clear evidence that hypnotherapy is better than other approaches in helping people to stop smoking," said the New Zealand study's authors.

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Halsey says hypnotherapy helped her quit cigarettes after 11 years of smoking, but it doesn't work for everyon - Business Insider India

While most of us were busy scavenging for toilet paper and swapping sourdough starters, Jenna Dewan was in the middle of more labor-intensive pandemic preparations. Quite literally. The actress gave birth to her second childa son, Callum Michael Rebel Kazee, with fianc Steve Kazeeon March 6, 2020, just days before Los Angeless stay-at-home order went into effect.

I was in this postpartum-haze bubble, then a week later, everything just shut down, Jenna says. It was new; it was different; it was kind of scary. But we were all in it together.

Jenna had already planned for a hunkering-down period following Callums birth, sticking to the same First 40 Days model of postpartum rest and replenishment that she had used after the birth of her daughter, Everly, with ex-husband Channing Tatum in 2013. But what she hadnt planned for was a months-long isolationespecially considering how alone she had felt the first time around, giving birth to Everly in London, spending the first few weeks in an apartment with no Wi-Fi, then quickly transitioning to 15-hour shoot days on the set of Lifetimes Witches of East End.

I had this grand idea that with this baby, Im going to have friends and family over all the time, says Jenna. Talk about expectations and having to surrender.

Eric Ray Davidson

Leaning into unexpected curves has helped Jenna navigate a number of detours over the past three yearssplitting from Channing in 2018, building a new life as a single mom, reconnecting with Steve (whom shed met years earlier after one of his performances in the Broadway production of Once), and embracing new love.

I got here by following the flow, says Jenna, reflecting on her journey. Ive really been big on that. I know when Im swimming upstream and fighting it.

And so the self-professed free spirit has harnessed that submit-and-sink-into-it approach in pandemic life. Instead of getting bogged down with anxiety or fear, she has constantly looked for ways to swerve and grow through it all.

Most noticeably, the past year finally forced Jenna to take a beat. Shes been hustling since the early 2000s, kicking off her professional dance career on Janet Jacksons 2001 All for You tour. Film roles followed, including her 2006 breakout, Step Up. And the past five years, which have been especially busy for Jenna, included acting roles (The Resident; Berlin, I Love You; Soundtrack), hosting gigs (Flirty Dancing, World of Dance), and production projects (Step Up: High Water). When Hollywood shut down last year, Jenna was left with a largely open calendar.

Ive learned for the very first time what it means to actually be quiet, to be present, she says. Ive never been a homebody, and I love it.

Eric Ray Davidson

Eric Ray Davidson

Without external factors like work projects or lunch dates with friends to fill her up, Jenna turned her attention inward, establishing a new feel-good morning routine. By tending to her self-care early on, Jenna finds that shes able to give more to others throughout the day. So now, every morning after Callum wakes her (and Steve) up around 6:30 or 7 a.m., she feeds him, then feeds her own soul, starting with a 20-minute meditation session.

Jenna has relied on Vedic meditationa mantra-based practice similar to transcendental meditationfor years. Shes so serious about it that she has a dedicated nook at home where her kids arent allowed. And its where shes seated today as we talk.

I got here by following the flow. Ive really been big on that. I know when Im swimming upstream and fighting it.

Sunk deep in an overstuffed beige chair, Jenna starts rifling through the belongings on the table behind her, a spiritual grab bag of sorts. She lifts up a fist-size ivory crystalan aplite, she tells me, which is good for connection and meditation. She shows me her Super Attractor Journal, where she jots down her thoughts; her oracle cards, which she uses to set her intentions for the day; and The Four Agreements by Don Miguel Ruiz, which shell open to a random page and read from. Completing the collection is a chunky sage smudge and, of course, a candle. When I ask what scents soothe her, she pauses and laughs, telling me the candle is This Smells Like My Orgasm by Gwyneth Paltrow. It was a gift, Jenna says with a grin. It smells good!

Breath work is another big component of her mindfulness. After meditating, shell often cycle through a holotropic breathing routine (two breaths in, one breath out) set to music, which she says has been transformative.

Eric Ray Davidson

Eric Ray Davidson

Its very effective for stress, Jenna says. Youre creating this rush of oxygen to your brain, and it calms your nervous system. It can be a little uncomfortable at first, but once you get past that, you really open yourself up.

Then, once centered, Jenna sweats it out. Her exercise of choice right now is Pilatesshe logs three or four one-hour Zoom sessions a week with her instructor Kim Carruthers. It gets you fit so fast, and you just feel stronger, Jenna says of her practice, which has transferred from the studios reformer to a mat at home. The dancer in me really likes it because it activates the same muscles in my core, she continues. Especially after recovering from surgery (her C-section), you feel things just all start to go where theyre meant to go [with Pilates]. Shes also become a fan of Isaac Bootss Instagram Live workouts, a high-energy combo of cardio and strength, which Jenna calls dancer wonderfulness.

As dance studios are closed, Jenna has had to get her groove on in small gaspsan online class here, a TikTok routine there. Through it all, she keeps a perpetual rhythm in her home. Im always dancing, even in the kitchen, she says. Callum laughs and smiles when I dance, especially when I give him a good hair whip. Its as if its the funniest thing that ever happened. And Evies always like, Dance party time!

When it comes to refueling, Jenna finds that her body does best with a mostly vegetarian diet. She follows an 80/20 approach80 percent of the time eating healthy and 20 percent of the time indulging. She starts every morning with a green smoothie (emphasis on the green), blending spinach, romaine, celery, cilantro, parsley, apple, banana, and lemon. For lunch and dinner, shes learned to keep it simple. In the beginning of quarantine, I was trying to cook more, Jenna says. But then people in the house were like, Youve got a lot of strengths. I dont know if cooking is one of them.

Eric Ray Davidson

I am not one of those people who thinks change doesnt happen. Instead, I own it, Im happy with it, and Im excited to see what develops from it.

Shes since pivoted to preparing and refrigerating nutritious meal componentslike quinoa, roasted vegetables, and black beansand letting her family combine them into entres. She does take pride, however, in a dish her family calls the Jenna Salad. Its a chopped medley of whatever vegetables are in the houseusually carrots, bell peppers, broccoli, avocado, and sometimes even sauerkrauttopped with a veggie burger and dressed with lemon, olive oil, salt, and pepper.

Its delicious, says Jenna. The warm veggie burger makes you feel like youre eating more than a salad. As for indulgences, Jenna goes for salty over sweet, with faves like nachos or french fries. I dont deprive myself, she says. But I try to choose healthy most of the time.

That balanced approach is just one more example of the laid-back, go-with-the-flow attitude that has seen Jenna through a myriad of milestones, including her most recent biggie in December: turning 40. As Jenna sees it, life has only gotten more fulfilling.

I feel better in my skin. I feel more grounded in my body, she says. I feel excited for this next decade and what is available to create. Even in this crazy year, I still have that feeling.

As Jenna looks to the future, shes set a few goals for herselfnamely, producing more projects through her company, Everheart Productions, and continuing to grow personally. But, as with all things, she recognizes that some of that, ultimately, will be left up to fate.

You cant really control how life is going to lookyou just know how you want to feel, says Jenna. I am in no way at that point where Im like, Ive got it all figured out. Im still learning more about myself every single day: what I want, how I want to experience it. All of that is in flux. I am not one of those people who thinks change doesnt happen. Instead, I own it, Im happy with it, and Im excited to see what develops from it.

Spoken, as ever, like a true free spirit whos mastered the art of embracing the unknown.

Photographed by Eric Ray Davidson Fashion editor: Kristen Saladino Styling: Katie Collins Hair: Kristin Ess, kristinesshair.com

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Jenna Dewan On Postpartum Life, Pilates, And Why She Follows An 80-20 Diet - Women's Health

Your body needs some inflammation to fight infection and speed healing. But too much for too long can push your immune system to attack healthy organs and tissues. This can lead to heart disease, diabetes, cancer, arthritis and irritable bowel diseases.

A study published recently in the Journal of the American College of Cardiology suggests diets impact on heart health is partly related to inflammation. The study found that higher levels of inflammatory markers were associated with higher risks of cardiovascular disease. Our dietary choices can increase or decrease levels of these compounds.

To lower inflammatory markers, choose green, leafy vegetables; dark yellow vegetables; whole grains; fruits; tea; coffee and fish. Red meat, processed meats, refined carbohydrates and sweetened beverages were associated with higher pro-inflammatory markers.

Researchers found dietary patterns with higher inflammatory potential were associated with increased risk of cardiovascular disease and stroke.

The study only looked at women, but researchers said the results would likely apply to men as well.

How do you put this into practice? Plan your menu around foods such as tomatoes, blueberries, almonds, walnuts, lentils and salmon. Stock up on salad fixings.

Greens such as collards, broccoli, kale and spinach have antioxidants and other compounds that can help reduce inflammation and keep day-to-day damage to your cells to a minimum.

Spice your foods with turmeric, rosemary, cinnamon, cumin and ginger. Research has found they may slow down processes in your body that lead to inflammation.

Q: I used to meal prep, but now I work from home. Is it still a good idea to meal prep?

A: Prepping even a few staple items for the week can make healthy eating so much easier. As long as youre cooking, make a little more and freeze it or use it in another dish.

Even though many of us are working more from home, we still have work to do Zoom meetings, reports, helping with homework, laundry, etc. Meal prepping can help keep healthy eating plans on track.

Try batch-cooking chili or chicken tortilla soup, and freezing it in portions. You can prep quinoa ahead to add to salads later in the week. Its also helpful to cut up veggies in advance for a quick veggie tray or to use in a stir-fry. The more you do ahead, the easier it is to get dinner on the table.

The 2020 Dietary Guidelines for Americans continue to recommend at least two servings of fish a week. Heres a heart-healthy recipe, from Good Housekeeping, thats quick and full of protein and fiber. You can substitute any kind of fish you like.

1 cup couscous

cup water

1 orange

1 leek

3 cups baby kale

4 (5-ounce) skinless cod fillets

4 tablespoons olive oil

2 teaspoons salt

1 teaspoon pepper

8 squares parchment

Heat oven to 425 degrees. Arrange four (12-inch) squares of parchment paper on two baking sheets. In a bowl, combine couscous and water. Set aside.

Cut orange in half, and then peel 1 half, and coarsely chop fruit. Juice another half, and set aside.

Fold chopped orange into couscous. Slice the leek (white and light green parts only) into half-moons. Add the leek and baby kale to couscous mixture.

Divide the couscous mixture among the parchment pieces; top each with one 5-ounce cod fillet. Drizzle each with 1 tablespoon olive oil, teaspoon salt and teaspoon pepper. Sprinkle orange juice over top.

Cover each with another piece of parchment; fold each edge up and under 3 times, tucking edge underneath. Roast in 425-degree oven for 12 minutes. Transfer each packet to a plate. Using scissors, cut an X in the center, and fold back triangles to serve.

Servings: 4

Per serving: 340 calories; 32 grams protein; 40 grams carbohydrates; 5 grams fat (1 gram saturated fat); 3 grams fiber; 330 milligrams sodium

Charlyn Fargo Ware is a registered dietitian with SIU School of Medicine in Springfield, Illinois. Contact her at [emailprotected], or follow her on Twitter: @NutritionRd, or click here for additional columns. The opinions expressed are her own.

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Charyln Fargo Ware: How to Manage Inflammation and Your Diet - Noozhawk

ANN ARBOR, MI -- A2Zero Climate Action Plan is urging Ann Arbor residents to eat more plant-based meals to help the city go carbon neutral by 2030.

As part of the effort, the city held a virtual Sustainability Forum on Jan. 28 to showcase organizations promoting a plant-based diet. Some of the panelists came from Better Food Foundation, Project Grow and Ann Arbor Meals on Wheels. The forum was led by Zach Smith, community engagement specialist for sustainable development.

The Better Foundations program, called DefaultVeg, was formally introduced in Feb. 2020. It strives to refocus the current status quo from meat products to plant-based products. The food service provides plant-based meals by default, and instead gives their customers a choice to add meat or dairy upon request. By making plant-based options the default on a menu, it may nudge consumers towards a healthier option.

DefaultVeg preserves choice, no one is forced to have one diet or another. Theres always the choice to have the option that you want, said Trevor Leonard, program associate for Better Food Foundation.

Leonard spoke about a Harvard School of Public Health study that revealed the percentage of people who ate meat dropped 43 percent when an experimental group had their default meal changed from meat to vegetarian. The studies on their website also show that serving 1,000 plant-based meals can save 1,600 kilograms of carbon dioxide, which is equivalent to a car driving from Chicago to Paris, France.

How a vegan diet could fit into Ann Arbors carbon-neutrality plan

Ann Arbor Meals on Wheels (AAMOW) is also trying get residents to eat less meat. They are working on minimizing food waste by scheduling what days their clients want food, and try to offer seasonal specials by including food from local farms. One of their vendors participates in the Farm to Freeze program that freezes produce at the peak of ripeness, making healthy produce such as broccoli, cherries and blueberries accessible all year round.

As a result of their efforts, 94 percent of their clients say that they eat healthier and 97 percent say that AAMOW has helped them stay home, Director of Meals on Wheels Courtney Vanderlaan said, which has been especially important during the COVID-19 pandemic.

As the longest running community garden in the United States, Ann Arbors Project Grow has provided space and education for residents who are interested in growing their own organic vegetables since first starting back in 1972.

Project Grow farmers donated about 3,410 pounds of food to Food Gathers, an organization that works to alleviate hunger and eliminate its causes in the community, according to Joseph Schutte, Project Grow board member.

Having good, organic, fresh vegetables is not cheap, Schutte said. You can get it from the Farmers Market, its not cheap, but growing it yourself, you know exactly where it came from.

A University of Michigan study conducted by the Center for Sustainable Systems revealed that eliminating the transport of food for one year could save the greenhouse gas equivalent of driving 1,000 miles. The study also shows that shifting to having one vegetarian meal a day could also save the equivalent of driving 1,160 miles. As a result, growing vegetables near home and having at least one plant-based meal a day from a garden could help lower someones carbon footprint.

According to the Environmental Protection Agency, limiting food waste can reduce the amount of methane released from landfills when these organic materials decompose. Eliminating food waste can contribute to at least 5 percent of the total greenhouse gas emission reduction.

The next Ann Arbor Sustainability Forum will be held on Feb. 24 from 6 to 8 p.m. on Urban Forestry & Green Infrastructure. Registration beforehand is required.

Read more from The Ann Arbor News:

Q&A: Treeline director explains whats on the horizon for Ann Arbors urban trail initiative

Those cute chalk characters you see all over Ann Arbor sidewalks, walls come from this artist

10,000 veterans and healthcare workers vaccinated at Ann Arbor VA hospital

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Ann Arbor forum focuses on how plant-based diets can help the environment - MLive.com

If youve been diagnosed with anemia, youve likely experienced the unpleasant side effects that it can cause. Some of these side effects and symptoms can mirror those of anxiety.

So, is there a connection between anemia and anxiety? The short answer is, maybe.

Anemia is a condition where your body doesnt have enough red blood cells. The job of red blood cells is to carry oxygen throughout your body, so when you dont have enough of them, your body isnt getting the oxygen it needs to function properly.

Eating a diet that lacks vitamins and minerals can also be a contributing factor to some types of anemia.

A 2013 study of schoolchildren in China found that of those who didnt have access to a well-balanced diet, 42.4 percent were anemic. After being given a multivitamin, the rate of anemia in these students went down by 7 percentage points. Interestingly, these students also reported decreased anxiety.

Many of the symptoms of anemia are similar to those of anxiety and some may actually create anxiety if youre experiencing them.

Symptoms of anemia may include:

Having these symptoms may magnify or increase anxiety. If youre experiencing uncomfortable digestive symptoms, you may worry about going out in public. If youre having chest pain or shortness of breath, you may worry that its a sign of something more serious.

These symptoms can also indicate other serious health problems. If youre experiencing any of these symptoms, see a healthcare provider or go to the nearest emergency room if the symptoms are severe.

If youre having symptoms of anxiety or anemia, its important to be evaluated by a healthcare professional as soon as possible to determine whats causing your symptoms and begin treating the underlying causes.

Anemia is diagnosed through blood tests, your medical history, and a physical exam.

Blood tests can show whether youre making enough red blood cells and whether theres enough iron in your body, while the medical history and physical exam will explore any symptoms youre having.

Lab tests to diagnose anemia can include:

There are many types of anemia. The type of anemia you have will depend on whats causing it and what other medical conditions you may have.

The most common types of anemia include:

It can be hard to distinguish between symptoms of anxiety and symptoms of anemia since many of them are the same. Symptoms of anxiety include:

The good news is, anemia is a very treatable condition. The treatment for anemia depends on the underlying cause and may include:

After a mental health professional or doctor has diagnosed you with anxiety, there are different treatment options available to help with symptoms. These options include:

If youre experiencing symptoms of anxiety that interfere with your daily life, help is available here:

If youre having thoughts of harming yourself, talk with your doctor, call 911, or go to the nearest emergency room right away.

In addition to these treatment options, there are many things you can do to help reduce and manage your anxiety. These include:

Risk factors for anemia include:

Both anemia and anxiety are serious conditions if left untreated. However, once theyre diagnosed by a medical professional, treatments like diet adjustment, medications, and therapy can be extremely helpful.

Originally posted here:
Anemia and Anxiety: Understanding the Connection - Healthline