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How your diet could help you avoid or fight off coronavirus and the flu – MLive.com

Posted: November 30, 2020 at 8:51 am

Michiganders are entering cold and flu season in the midst of a surging global pandemic with no vaccine and no end in sight.

Wearing a mask, washing your hands and limiting interactions with people outside your household can help reduce your likelihood of being infected with COVID-19, but there are additional ways to protect yourself.

Poor diets are often high in processed foods and meats. They lack sufficient whole plant foods, which can create micronutrient deficiencies.

By being intentional with your diet and ensuring adequate sleep and water intake, nutritionists and medical experts say you can put yourself in a better position to avoid getting sick or to have milder symptoms and recover quicker.

Over 70% of our bodys immune system is actually in and around our gut, said Dr. Kristi Artz, medical director for Spectrum Health Lifestyle Medicine. You want whole plant foods in your diet to support and maintain your immune system and act as the first line of defense against viruses and bacteria.

Among the most important nutrients for strengthening your immune system are Vitamins A, C, and E, as well as fiber and zinc. Probiotics can also beneficial.

Nutritionists recommend seeking most micronutrients naturally from plant based foods rather than supplements because the body can more adequately absorb the nutrients it needs that way. An exception is vitamin D, for people who live in cold climates like Michigan where its difficult to get adequate sunshine year-round.

Heres a deeper look at these important nutrients, why theyre useful, and where you can find them:

Vitamins A, C and E

Vitamin A is important for the immune system and helps organs like the heart, lungs and kidneys work properly. Sources include fruits and vegetables, meats, poultry, fish, and dairy products.

Sayde Beeler, a registered dietitian nutritionist with Henry Ford Health System, recommends looking for fruits and veggies that are orange, green, red and yellow because theyre high in vitamin A.

Vitamin C is an immune-supporting antioxidant thats used to protect cells, and maintain healthy skin, blood vessels, bones and cartilage, as well as for healing wounds.

Its commonly found in citrus fruits like oranges, grapefruits, cantaloupe, strawberries and kiwifruits. Other good sources include potatoes, Brussels sprouts, broccoli and bell peppers.

When people get sick they fill up on vitamin C supplements, but thats not as effective as constantly consuming it year-round," Beeler said.

Vitamin E is another antioxidant involved in immune function. Its commonly found in nuts, seeds and vegetable oils, as well as leafy green vegetables.

Zinc

Zinc is an essential mineral that helps the immune system fight off bacteria and viruses and is needed to make proteins and DNA.

Some foods high in zinc include beans and legumes, whole grains like brown or wild rice, nuts and seeds. Artz recommends sprinkling sesame seeds into salads or ramen bowls, or eating chickpeas or garbanzo beans.

People with zinc deficiencies are also often considered at a higher risk of developing a serious illness with coronavirus. Studies are underway to evaluate the use of zinc supplements with and without other therapeutic agents in treating COVID-19, but more research is necessary.

Fiber

Fiber is the part of plant-based foods that our bodies cant break down. Its known for being part of your digestive health, but its also involved in boosting your immune system because it feeds gut microbes that act as a first line of defense against viruses and bacteria, Artz said.

Foods that are high in fiber include peas, lentils, beans, chia seeds, bran flakes, quinoa, and oatmeal. Fruits like raspberries, pears and apples, and vegetables likes broccoli and Brussels sprouts are also beneficial.

Probiotics

Probiotics are live microorganisms that can have positive health outcomes like helping with food digestion or destroying disease-causing cells. They can also produce vitamins.

Bacteria in the gut benefit from probiotics, which Beeler said can be found in fermented foods like yogurt, sauerkraut, kimchi and kombucha.

Water

Water plays a key role in detoxifying the body and reducing inflammation that can occur when were exposed to a virus or bacteria.

In addition to drinking water throughout the day, Beeler recommends eating fruits and vegetables like cucumbers and watermelon, which are high in water content.

Other advice

A staple of the American diet is food that is highly processed. These foods however are often high in sodium, which can prohibit the body from being able to absorb key nutrients that boost the immune system.

Dr. Artz suggests building awareness of where your food comes from and being intentional about cooking with and buying foods that are grown.

The main goal is to focus on whole plant foods, they truly help, immediately and over time, to boost your immune system, she said. They provide key nutrients, and feed healthy gut microbes and they contain a lot of water themselves.

When her patients ask about eating meat, she recommends thinking of meat as more of a condiment than a meal. Let the whole plant foods be the standout of the meal, with meat as an addition.

Above all else, she recommends taking changes to your diet one step at a time.

Dont feel like you need to overhaul your diet, Artz said. Sometimes when people do that they set themselves up to not be able to achieve their goals. Get the hang of adding in one food group and then go to the next one. That way its less overwhelming.

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How your diet could help you avoid or fight off coronavirus and the flu - MLive.com

Food isnt your problem: find your tribe and other things you need to know if you want to lose fat forever! – Independent.ie

Posted: November 30, 2020 at 8:51 am

The Christmas period is a time when you are more likely to eat rich foods and so weve already started to worry about that inevitable Christmas weight gain not to mention to the couple of pounds we want to lose right now. Here are 10 expert tips to help you on your journey to successful weight loss.

1 Timing is everything

There is never a perfect time, but there can always be a better time, and right now isnt it. Higher stress and higher calories leading into Christmas creates fat-loss friction. Leave it until January. Start your diet when and where it will be easiest to stick to.

2 Environment is everything

Where you spend your time and who you spend it with (both online and offline) is key to fat-loss success. Make sure to have a supportive network. Find a group, a community of like-minded others to rally your journey.

3 Food isnt your problem

Its your response. Manage stress and youll manage your calories. Employing stress management techniques such as journaling or meditation will help exponentially. But deal with the root cause head on and dont ignore it.

4 You cannot out-train a poor diet

Focus on BOTH calories in and not just calories out. You can run but you cant hide. That goes for the weekends too. The weekend is a significant portion of the week and will play a significant role in the end result, or lack of.

5 Sleep is CRUCIAL

If you want to get a handle on cravings, managing blood sugars, mood, recovery and energy, put your focus into a solid seven to nine hours per night. Establish a set routine around your sleep habits and reap the rewards. Keep an eye on over-reliance on caffeine too.

6 Build muscle

If you want to master your body internally and externally, add in some resistance training. Lifting weights is essential to boosting metabolism, burning fat and sculpting your physique.

7 Accountability is king

Having eyes on what you do and how you do it is a great idea. Find a coach, training partner or get an accountability buddy to see your progress rocket. When you feel like letting things slide, they will guide!

8 Learn how to cook

Making your food interesting is crucial to making your diet easy. It doesnt need to be complex, just tasty.

9 Include food you love

Adherence is the most crucial element to fat-loss, adding foods you love instead of avoiding them is much needed. Take note: chocolate and bread are absolutely OK. I eat both daily. Total daily calories matter far more than eating clean.

10 Periodise your fat loss (do it in phases)

If you have 20-30-50 lbs to lose, chances are you wont lose it all in one go and it will take several months. It will need structured periods of dieting and structured periods of NOT dieting. Work these in around your social events, where you can press pause on dieting and allow normal life to play its role in your journey, reducing stress and guilt about going off track.

Implement these tools and insights to your next dieting phase, and you absolutely will have a far better chance of hitting your end goal. Over the coming weeks, invest time to set yourself up for the best January youve ever had.

You can learn more from Larry at larrydoylecoaching.ie, instagram.com/larry_doyle_coaching/ and the podcast The Gen Pop Podcast on all major channels.

Health & Living

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Food isnt your problem: find your tribe and other things you need to know if you want to lose fat forever! - Independent.ie

The secret to the ‘green Med diet’ and shedding the pounds? Duckweed… – Telegraph.co.uk

Posted: November 30, 2020 at 8:51 am

They instructed three groups to follow different eating plans. The first followed a general healthy eating and exercise regime. The second a reduced-calorie Mediterranean-style diet (men were allowed 1,500-1,800 calories, while women ate 1,200-1,400 calories a day) low in refined carbs, rich in vegetables and with fish replacing red meat. The third group followed a similar diet but added three to four cups of green tea daily and 100g of frozen cubes of Mankai duckweed in a shake, along with 28g of walnuts.

The results were impressive: despite no difference in their overall calorie intake, over six months, the green Mediterranean diet group lost more weight (an average of 13.6lbs or 6.2kg compared with 11.9lbs or 5.4kg on the more standard Mediterranean diet), more centimetres from their waistlines (8.6cm compared with 6.8cm) and saw a 4 per cent drop in cholesterol levels (again, greater than the other groups).

The researchers put the benefits down to the addition of the greens but as yet, they dont really know why.

There is probably no one mechanism in which the green dietary elements impact human metabolism and health, says lead researcher Dr Gal Tsaban, internal medicine senior physician. One reason could be the dietary polyphenols found in green tea and Mankai and their antioxidant effects, while other factors include the additional dietary fibre content of Mankai, the low glycaemic index of the Mankai dinner substitute, and the reduced oxidative stress following lower red meat consumption, says Tsaban. These are all theories that remain to be directly explored.

Duckweed has been attracting interest for its nutritional benefits for some time - specifically the wild version, known as Wolffia Globosa, which has been eaten in south- east Asia for hundreds of years in the form of soup, as a vegetable or in an omelette.

Mankai is being hailed as the super tiny mighty green, says nutritionist Bridgette Hutchins. Its being cited as revolutionary because its apparently the only plant source in the world to contain the complete protein profile which contains all nine essential amino acids, and is also rich in bio-available iron, B12, zinc, folate and fibre, with 1oz containing as much protein as an egg and nine times more iron than kale, so its certainly something that we should look at seriously.

A paper in the American Diabetes Associations journal, Diabetes Care, found that Mankai could help stabilise blood sugars after eating carbohydrates. Its high protein content seems to help dieters feel fuller for longer.

Mankai has also been shown to lower cholesterol and boost iron and folic acid levels (women are particularly deficient in iron, which can cause tiredness amongother symptoms).

Mankai contains bio-available amino acids and iron as well as, surprisingly, true vitamin B12, Tsaban says. Amino acids are involved in almost every bodily function, from growth to repair to digestion, while Vitamin B12 is needed to produce an adequate amount of healthy red blood cells. In my view, Mankai greatly contributed to the beneficial metabolic effects seen with the green Mediterranean diet, says Tsaban.

And Mankai is green in both senses of the word. Unlike other fashionable ingredients that get promoted to superfood status notably avocados research by German food scientists in 2017 suggested that duckweed could help tackle food and farming shortages around the world, thanks to its small size, its fast-growing properties and ability to grow on water rather than on land.

Its especially interesting at a time when more than ever we need to be working hard towards sustainability. Anything that can rival the meat market in protein and nutritional value is worth exploring, says Hutchins.

The bad news is that its not currently available in the UK or anywhere in the EU, as it is classed as a novel food, meaning more scientific research is required for its health claims. But as the supplement is available widely in the US, it seems likely that it will make its way over here. In the meantime, Shabir Daya, co-founder of Victoria Health and Member of the Royal Pharmaceutical Society, suggests that Moringa Powder, which can come in a Green Superleaf Powder, is an excellent alternative. Moringa leaves contain one of the highest concentrations of plant protein with 24% per cent protein and nine amino acids, she adds. Other experts say it has similar properties to seaweed, also widely available in the UK.

So is the green diet truly the secret to health and easy weight loss?

Its becoming pretty indisputable that cutting out red meat and eating more plant-based foods will do you good and help you shed pounds. But Hutchins advises caution with any proposed new superfood, pointing out that the diet also included green tea which stimulates metabolism and walnuts, which contain ALA, an omega 3 known to benefit heart health and help with appetite control. So whether Mankai really was the magic ingredient remains to be shown.

Hutchins says Mankai does deserve attention as evidence builds for its effects on metabolic health and cholesterol. I would be the first to hail its glory if it means we can lower the risks of heart disease and diabetes and improve metabolic health and cholesterol, while at the same time help the environment, but to my mind you would want to see more robust evidence before you jump onto the bandwagon.

Read more: Could a Mediterranean diet keep Parkinsons at bay?

Read more: The definitive guide to a plant-based diet but is veganism really the healthiest way to eat?

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The secret to the 'green Med diet' and shedding the pounds? Duckweed... - Telegraph.co.uk

Chandra Grahan 2020: Is it safe to eat food during Lunar eclipse? What do traditional beliefs say? Explai – Times of India

Posted: November 30, 2020 at 8:51 am

A lunar eclipse is a big celestial event for skygazers. The year's last lunar eclipse will be visible on Novemeber 30, 2020, coinciding with Kartik Purnima. Much like the last eclipse, this lunar eclipse will also be a penumbral one, i.e. when the earth comes between the moon and the sun.The eclipse will be visible in our country between the hours of 1:04 PM and 5:22 PM, reaching its peak at 3:13 PM. Those who believe in astrology know that eclipses garner special significance in traditional texts and there are a lot of customs and rituals followed on the day too. In some communities, it is even advised that a person does not eat, or work during the hours of the eclipse. There are also some dietary beliefs which are broadly followed on the day.Is it safe to eat on the day of the eclipse?According to modern science, there is no real fear if a person eats or carries out certain tasks on the day of an eclipse. However, lunar eclipses are considered to be a harbinger of changes and a representative of bad omen. Hence, precautions are followed. Pregnant women are advised to be very cautious and avoid contact with harmful objects.Effect of the lunar cycle on the human body, according to beliefsAccording to beliefs, moon's cycles impact our body scientifically, psychologically and our energy chakras as well. Some scriptures suggest that any food we consume on the day, takes a longer while to digest, as our body's vital energies age by approximately twenty eight days. This is one of the primary reasons why traditionally, eating raw food is avoided on the day of the eclipse.

That being said, there are certain preventive tips which you can definitely follow to safeguard your health.

Diet do's and don'tsSome of the most commonly believed diet myths surround the food which should be consumed and the ones which should be avoided. Religious texts suggest that the moon's powerful rays may hamper or ruin the nutritive properties of the food and make it unfit for consumption.

We tell you some of the most prevalent dietary customs followed on the day:

Raw food must be avoidedIn traditional communities, consumption of raw food, certain fruits and vegetables is not advised. It is assumed that the rays of the moon can ruin its properties and make it unfit for eating. The same extends to alcohol, non-vegetarian produce or any items which take a long time to digest.

No pre-cooked food in the kitchenJust like some people follow the practice of bathing after the eclipse ends, no pre-cooked food is made available in the house during the duration of the eclipse. Traditional beliefs dictate that the strong emissions which are emitted from the moon can contaminate or decay the food. Hence, as a measure, many families do not cook anything or prepare food in advance on the day of the eclipse, and instead, choose to have something light and fresh once the eclipse ends. Again, there is no scientific claim behind this happening.

Adding Tulsi leaves to prepared food is a mustSome people prefer adding some tulsi (holy basil) seeds to the food while preparing it to cut out the radiation which might tamper the food's taste or quality. While there is no conclusive proof behind this custom, adding tulsi seeds to your food, or simply increasing its intake is good to fight certain infections and keep the body healthy.

Originally posted here:
Chandra Grahan 2020: Is it safe to eat food during Lunar eclipse? What do traditional beliefs say? Explai - Times of India

Cowboys owner Jerry Jones on why the Jaylon Smith extension has been a home run – The Dallas Morning News

Posted: November 30, 2020 at 8:51 am

Cowboys owner and general manager Jerry Jones appeared on 105.3 The Fan [KRLD-FM] recently to talk about his team. Here are some of the highlights.

How do you feel about the return on investment with the Jaylon Smith and Ezekiel Elliott contracts?

Jones: I liked what we spent and what weve done, even going all the way back to picking him on Jaylon Smith. Thats been a home run. Hes everything and more we thought he could be coming back from the injury when we got him in the second round. We had him on the first round board. So, that is absolutely a winner. Ive said this before that Zeke is our best player. He certainly yesterday would he was up against a tough situation with where we are. But still, I like both of those players. I think were lucky to have both those guys. I would not take those resources that Im putting there and trade not having those guys for those resources. I would not do that.

Washington has invested in their defensive line. Should you?

Jones: What I would have liked to have done being up against that defensive line with what weve invested in front of them in our offensive line -- we didnt have it out there. They were all [injured]. The money weve spent on the offensive line, 90% of it was watching the game, not out on the field. So, we didnt have that offensive line out there that we paid all the money to compete against their defensive line.

... But now let me say this: [Randy] Gregory, [DeMarcus] Lawrence, Aldon Smith, and in the case of [Dorance] Armstrong, one of the bright spots of our team is Armstrong, No. 92. Boy, I like our edge on our down linemen.

Condolences on losing Markus Paul. How hard was it yesterday?

Jones: He was beloved, possibly the most of all of our organization. He touches everybody in his role, and everyone had their stories about the time they spent with him. Coach [Mike] McCarthy weekly spent a lot of time with him because they would go over each player and had a lot of time there together. So, someone that touches everybody in the organization as opposed to lets say a position coach that might see a part of the team -- it really touched everyone from that standpoint. Hes a wonderful man ... We lost a fine, young man relatively speaking.

Strength and conditioning coaches are kind of like one of the guys. Does Markus Pauls death seem more impactful than it would anyone else?

Jones: Like I point out, he is and he was. ... And I got some of the nicest notes from the New York Giants ownership that knew him well because of the years that he spent there.

... Barry Switzer one time told me he said frankly the most important coach, the most important person other than me is the guy that does our strength and conditioning coach. You send a lot of messages and get a lot done there. Bill Parcells used to go out there in the strength and conditioning room and sit with the players, and he would work over their diets. He would suggest diets to them and put things in there of their health regime. And he said this is my time to build relationships, and he would do that at that time. Critical spot, big loss for us.

Find more Cowboys stories from The Dallas Morning News here.

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Cowboys owner Jerry Jones on why the Jaylon Smith extension has been a home run - The Dallas Morning News

Im a Cardiologist, and This Is What I Eat Every Day for Breakfast, Lunch, and Dinner – Well+Good

Posted: November 30, 2020 at 8:51 am

If theres one person who has heart health in mind when they eat, its a cardiologist. After all, cardiologists see the effects of food on our heartsday in and day out.

Nutrition is the foundation upon which our health is built, says Kerrilynn Hennessey, MD, a cardiologist at Dartmouth-Hitchcock Medical Center in Lebanon, New Hampshire. Its an important determinant of our risk for heart attack and stroke as well as living longer.

For optimal heart health, Dr. Hennessey says her goal is to maintain normal blood pressure, cholesterol, blood glucose levels, and body weightwhich is why she follows a mostly plant-based diet. A diet thats rich in fresh plant foods can help lower your sodium intake to less than about two grams daily, which has been shown to reduce blood pressure. Plant foods also help optimize your cholesterol levels to reduce your risk of heart disease, she adds.

Hennessey points to another benefit of plants: Theyre high in fiber, which has loads of health benefits for your heart and body. Insoluble fiber (found in foods like vegetables and whole grains) helps control appetite and weight; lowers your risk of diabetes, heart disease, and some types of cancer; and prevents constipation. Soluble fiber (found in oats, nuts, seeds, beans, lentils, and peas) may help lower total cholesterol, blood pressure, and inflammation.

On the flip side, fried food (which is high in saturated and trans fats), processed meats, and foods with lots of added sugar (like soda) substantially increase the risk of stroke and heart disease when consumed regularly, she notes. Rather than micro-managing her diet, she focuses on minimizing these foods along with butter and margarine.

But how does she put all of that knowledge into practice? Keep reading to find out her go-to foods and snag some heart-healthy meal ideas straight from her own standard rotation. If its good enough for a cardiologist, its good enough for us.

Dr. Hennessey says studies have consistently shown that a Mediterranean diet (which involves lots of fruits, nuts, vegetables, legumes, fish, lean animal protein, and whole grains) is associated with a lower risk of death than the standard American diet (which typically involves a lot of red meat and processed foods). Thats why its the type of diet recommended by the American Heart Association for optimal heart healthand its the diet Dr. Hennessey loosely follows.

Heres more intel about the Mediterranean diet straight from a top RD:

Ive realized over time that having a diet plan helps to streamline grocery shopping, makes it easier to eat healthy choices with a busy schedule, and reduces food waste, says Dr. Hennessey. My husband and I have a list of staple fruits and vegetables that we enjoy, know how to prepare, and are able to consume in a week. I eat avocado and nuts on a near-daily basisand I enjoy a serving of broiled salmon weekly.

Staples in Dr. Hennesseys kitchen include olive oil and legumes. Her favorite foods include Brussel sprouts, snap peas, broccoli, spinach, arugula, peppers, cherry tomatoes, zucchini, cucumber, hummus, bananas, raspberries, strawberries, clementine, black beans, chickpeas, onions, sweet potatoes, whole unsalted almonds or cashews, nut butter, quinoa, and brown and white rice.

While Dr. Hennessey tries to be primarily plant-based, she does eat lean meat like ground turkey, chicken breast, and salmon. Its something she balances carefully, pointing to a 2018 observational study that linked higher intake of animal protein but not vegetable protein to heart failure as evidence that cutting back on meat is a reasonable goal for heart health. Having grown up eating meat for dinner, moderating our protein intake is one of my dietary challenges, she says.

To keep portions reasonable, Dr. Hennessey always fills half of her plate with vegetables. She limits red meat in particular, since lots of research links it to cardiovascular disease, and picks lean cuts that are grass-fed or locally-sourced. And she aims to eat a fully plant-based diet at least once per week, substituting meat for a plant-based protein like black beans or chickpeas.

Were all busy all of the timeand being tired and hungry can make it harder to eat well. Dr. Hennessey says eating healthy is easier when shes prepared and hydrated, so she tries to make meals as easy as possible and focus on all the foods she can eatspecifically vegetables, fruits, nuts, and lean protein. If a food falls in one of those categories, I know its healthy, says Dr. Hennessey. Heres a typical food day for her.

In the morning, Dr. Hennessey drinks a full bottle of water on her drive to work and has coffee with non-dairy milk or cream when she arrives. If she eats breakfast, it typically consists of a piece of fruit, like a banana, and some unsalted almonds or cashews. Nuts have healthy fats and keep me full through the morning, she says. Meanwhile, she says bananas are portable and provide potassium (whichhas been linked to a lower risk of high blood pressure and blood glucose control).

For lunch, Dr. Hennessey usually has heated leftovers from the night before or a salad with spinach and a lean protein (such as tuna, chicken, or hard-boiled eggs). If shes really busy, shell munch on healthy snack foods that keep her going, like unsalted nuts, unsalted nut butter, portion-packed hummus, guacamole, cheese with crackers or vegetables, and fresh fruit. I dont generally choose a low-fat cheese, because fat helps make you full longer and many products add salt or sugar to make up for lost flavor when reducing the fat, she says.

At night, Dr. Hennessey and her husband prepare a weeknight rotation of bowls that include vegetables and either lean meat, fish, or legumes, which they pair with small roasted potatoes, sweet potatoes, or home-cooked rice. The consistency of our meals works for us and keeps us on track, she says.

When Dr. Hennessey does have desserts or other foods that arent as clearly beneficial for heart health, she tries to cut down on the portion size. I have a sweet tooth and I love cheese, says Dr. Hennessey, and she eats those foods every so often, in moderation. Exactly how often you should eat those types of food, she adds, depends on your health goals. Someone who wants to lower their blood pressure or sugars may not want to have pizza every week, but having a slice of pizza every now and then [is likely] okay, she says.

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Im a Cardiologist, and This Is What I Eat Every Day for Breakfast, Lunch, and Dinner - Well+Good

Anemia: What Is Anemia? Symptoms And Prevention | Diet Tips And Foods To Prevent Anemia – NDTV Food

Posted: November 30, 2020 at 8:51 am

Most common anemia seen in population-based studies is iron deficiency anemia.

Highlights

Anemia is a condition when there aren't enough healthy red blood cells to carry oxygen to the various cells and tissues in our body. The oxygen supplied through our lungs combines with the hemoglobin in the RBC's and is carried to all the organs and cells, and in return, it picks up the carbon dioxide for excretion through the lungs. Hemoglobin is made up of four globin proteins to which the 'heam' or iron is attached. In India 50% of women in the childbearing age and pregnant women are anemic, and not just that, about 23% of men have also been found to be anemic. There could be two reasons of being anemic:

Physiological: Your body doesn't make enough red blood cells, Bleeding causes you to lose red blood cells more quickly than they can be replaced, or your body destroys red blood cells.

Nutritional causes: Lack of protein, iron, Vitamin B12, Folic acid in food can lead to anemia.

- Fatigue

- Weakness

- Pale or yellowish skin

- Irregular heartbeats

- Shortness of breath

- Dizziness or light-headedness

- Chest pain

- Cold hands and feet

- Headaches

The causative factor predicates the type of anemia presented in a person. Most common anemia seen in population-based studies is iron deficiency anemia. Iron and Vitamin deficiency anemias can be prevented with a healthy diet.

(Also Read:Fruits for Anaemia: Load Up on these 6 Fruits to Boost Your Haemoglobin)

1. Iron

Iron is needed for haemoglobin synthesis; lack of iron in the human body is a major reason for Iron deficiency anemia. This combined with a shift from traditional foods to processed and nutrient-free food all add up to iron deficiency.

. Iron-rich food sources: Plant-based foods like green leafy vegetables: Amaranth, Bengal gram leaves, cauliflower greens and radish are the richest in Iron. Legumes and dry fruits are packed with iron too. If you are a non-vegetarian, you may add chicken, fish and poultry products. Iron from animal sources also called Heme iron, which is readily and efficiently absorbed, whereas plant-sourced Iron is called Non-heme iron, incurs losses during absorption.

Vegetables including cauliflower are rich sourcs of iron.

2. Folate

Folic acid is a haemopoietin vitamin essential for multiplication and maturation of red cells in our body. Inadequate folic acid of folate deficiency can lead to anaemias. Folic acid deficiency can also arise from alcohol intake, celiac diseases.

. Folate-rich food Sources: Green leafy vegetables like amaranth, ambat chukka, mint and spinach. Pulses like Bengal gram, black gram, green gram and red gram are packed with folate too. You may include Oilseeds like Gingelly and soyabean in your diet too.

Spinach is rich in folate.

3. Vitamin B12

Vitamin B12 is a crucial vitamin for RBC production in our body. Vegetarians are particularly at risk for B12 deficiency as there are no vegetarian sources of Vitamin B12.

. Vitamin B12 food sources: Foods rich in vitamin B-12 include meat, dairy products, and fortified cereal and soy products.

(Also Read:Aplastic Anaemia: Everything You Should Know About This Serious Blood Disorder)

4. Vitamin C:

Vitamin C is not only important to keep up your immunity but also essential for the absorption of iron. Vitamin C-deficiency may lead to poor iron absorption.

. Vitamin C-rich food sources: Indian gooseberries (amla), guava, tomatoes and citrus improve iron absorption from plant foods. Vitamin C is abundantly available in vegetables such as bell peppers. Other good sources include green leafy vegetables agathi, cabbage, coriander leaves, drumstick leaves, capsicum and green chillies.

Indian gooseberries (amla)improve iron absorption from plant foods.

- Make each meal balanced by choosing one component each from grains, proteins, vegetable, milk and milk products.

- Add millet at least in one meal a day. Ragi and bajra have a good amount of Iron.

- Proteins, from both animal and plant sources, are important for the formation of hemoglobin. Include meats, egg, legumes in your daily meals.

- Milk, dahi and paneer add healthy proteins to the diet. Dahi (or yogurt) also enhances gut health-supporting better nutrient absorption.

- Have two fruits daily for your Vitamin C and iron adequacy. Include vitamin C-rich vegetables like tomatoes, green chillies, capsicum in every meal.

- Always squeeze a lemon on your legumes and meats for enhancing iron absorption. Green chutney is an easy way to consume green leafy vegetable. Saunth chutney made with dates is also rich in iron.

- Have a handful of nuts, seeds and dry fruits daily. They are also packed with fibre that will keep you sated for long.

Promoted

- Iron supplements must be taken if your doctor recommends them, but remember that they are supplements for a short period of time. In the long run, you have to improve your nourishment to stay healthy.

Disclaimer:The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

About Rupali DattaRupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition.

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Anemia: What Is Anemia? Symptoms And Prevention | Diet Tips And Foods To Prevent Anemia - NDTV Food

Where to Buy the Best CBD Gummies for Anxiety in 2020 – Sequim Gazette

Posted: November 30, 2020 at 8:51 am

CBD gummies are one of the most popular natural anxiety supplements on the market today. Theres a good reason for this it works!

Cannabinoids like CBD work by supporting a function called homeostasis which is a fancy word that means balance. A large part of this balance involves the nervous system.

Anxiety is a sign of imbalance in the nervous system. Our nerve cells are firing quickly and chaotically making us feel panicked and disorganized. It can make it all but impossible to fall asleep, and cause us to become withdrawn from friends and family.

Here are three of the best CBD gummies to help manage stress and anxiety, along with some actionable tips to get the most out of using your CBD gummies for anxiety.

Best CBD Gummies For Anxiety (2020)

1. Royal CBD Gummies Editors Pick

Royal CBD gummies are some of the most popular gummies on the market. You can find this product as the top-recommendation on a variety of high-profile media outlets. Just a few examples include Riverfront Times, CityBeat, CL Tampa, Cleveland Scene, We Be High, Metro Times, SA Current, SF Weekly, and VentureBeat.

Many of the other CBD products from Royal CBD have also earned similar mentions and industry awards.

There are also thousands of positive reviews spread around the internet for these gummies.

These gummies stand out for their cost to quality ratio. These gummies can be considered a premium CBD product, yet the price is at or below the industry average (depending on whether you buy these gummies on sale or not).

You can find these gummies in two different forms:

Both forms come with your choice of 10 mg or 25 mg per piece (consisting of a broad-spectrum CBD extract).

We recommend the 25 mg gummies. They come with the best value for the money, and you can easily split them into smaller doses of 25 mg is too much for you.

2. Gold Bee CBD Gummies Runner-Up

Gold Bee is a newer CBD brand to enter the market, but theyve been making quite a name for themselves. You can find recommendations for these gummies on publications such as CFAH, Observer, LA Weekly, and SF Examiner.

These gummies have a completely vegan-friendly formula. Theyre made from organic, all-natural ingredients and a broad-spectrum hemp extract.

This is great for use with anxiety because many of the additional cannabinoids in a broad-spectrum product like this have anti-anxiety effects of their own. CBC (cannabichromene), in particular, has been shown to have an impressive anxiolytic profile.

A lot of CBD gummies on the market today use harsh chemicals to provide the ideal consistency, flavor, and color. Many of these ingredients can trigger cortisol release, which has a negative impact on anxiety.

Its wise to go with an organic, all-natural gummy formula when addressing symptoms like stress, anxiety, or inflammation.

3. Blessed CBD Gummies UKs Best CBD Gummies

Blessed CBD gummies come with 25 mg per piece. Theyre made from a high-grade 99% pure CBD isolate and simple gummy base.

There are no harsh chemicals or synthetic flavoring agents in these gummies.

Blessed CBD is a UK-based CBD brand. They made this list as an option for people living overseas. Both Royal CBD and Gold Bee only ship within the United States, so European customers should consider Blessed CBD as the number one CBD gummy option instead.

This brand is well-known in the UK CBD space. Theyve been pioneers in the industry for several years, leading the charge by placing the quality of their products ahead of profits. All Blessed CBD products come standard with complete third-party testing and a satisfaction guarantee.

The company sources organic hemp from Colorado and processes the extract using high-tech supercritical CO2. This allows the brand to avoid using toxic solvents during extraction.

A good alternative to consider is Crush CBD another high-end UK-based CBD brand.

How Much CBD Should I Take For Anxiety?

The optimal dose of CBD for anxiety is different for everybody but most people find a dose of around 20 30 mg to be sufficient.

Its important to start with a low dose when using CBD products for the first time. Some people react strongly to the supplement and only need a small amount to get the level of relief theyre looking for.

By starting with a small dose (5 mg) and increasing gradually over time, you can safely get a feel for how CBD affects your body individually.

You can cut your gummies into halves or quarters for a smaller dose when starting.

How to Get the Most From Your CBD Gummies For Anxiety

CBD is an excellent health supplement for managing anxiety on its own, but there are a few steps you can take to get even more out of your gummies in terms of reducing anxiety symptoms.

A) Be Consistent With The Dose

Some people experience the benefits of CBD gummies right away others need a few days of consistent use before they notice symptoms start to improve.

When using CBD gummies for anxiety, try and remain consistent with your dose. Be patient and persistent, and eventually, your symptoms will start to decrease.

Try taking your CBD gummies first thing in the morning when you wake up, then again at lunch, and then sometime after dinner. Stick to whatever schedule you set for at least a week before deciding if the gummies are working for you or not.

B) Combine Other Health Supplements For Anxiety

CBD isnt the only supplement thats effective for managing anxiety. Combining CBD gummies with other anti-anxiety supplements provides greater support than either supplement on their own.

Here are some popular anxiety supplements people are combining with their CBD gummies for added benefit:

* The best source for cannabis-derived terpene concentrates in the US is Finest Labs.

C) Eat a Balanced Diet

Diet plays a major role in our mental health and wellbeing. Eating meals high in inflammatory compounds, MSG, or sugar can all lead to increased cortisol levels and anxiety.

Additionally, many nutrient deficiencies can lead to anxiety symptoms such as B vitamins, magnesium, boron, and more.

Improving the quality of your diet is one of the most impactful ways to reduce stress and anxiety. There are many different diet plans you can follow, but here are some of the most important factors to be aware of:

D) Learn How to Manage Stress Effectively

Stress management comes in all different forms. Its important to find a solution that works for you and stick to it.

If you can keep stress levels down, youre much less likely to experience severe or repetitive anxiety attacks.

Here are some effective ways to manage stress:

Key Takeaways: Best CBD Gummies for Anxiety

CBD gummies are a popular option for alleviating chronic stress and anxiety. They provide precise doses of CBD when you need it in a convenient, tasty package.

The best CBD gummies for anxiety are made from broad-spectrum hemp extract containing other anti-anxiety cannabinoids like CBC or CBG.

For best results, take the time to find the effective dose of CBD for your body individually, and stick to a regular schedule. Some people find relief from using CBD gummies immediately; others need to take them consistently for a week or more before they start to notice improvement.

If youre looking for a quick recommendation check out the CBD gummy lineup at Royal CBD or Gold Bee. Both companies are highly-acclaimed for providing some of the highest quality gummies at the best prices.

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Where to Buy the Best CBD Gummies for Anxiety in 2020 - Sequim Gazette

Opinion/The Observer: Its not apathy. Its information overload. – Seacoastonline.com

Posted: November 30, 2020 at 8:51 am

opinion

By Ron McAllister| Portsmouth Herald

It is good to be well informed, but last months election made me wonder if it is possible to be too well informed.It seems wrong-headed, but like the adage that you cant be too thin or too rich oh, yes, you can what seems true might be false.On the eve of the election, I started to feel like a goose on a foie gras farm; force-fed for the slaughter.

So much information flooded my email inbox that I could not read it all let alone digest it.It just became so much delete, delete, delete. Before the election, my emails were forecasting results that missed the mark by a country mile.Messages contradicted one another about expected outcomes.One email told me my candidates were nearing collapse (send money) while another saw victory at hand if only I would help (send more money).By the time the election was history, I was thinking about going on a news diet.

Nothing since Nov. 3 has diminished that impulse.And, of course, the requests for financial support have continued.The appeals did not end just because the election was over.More donations were needed for looming legal battles.I felt I had been reduced to little more than eyeballs and a credit card.

The election and its aftermath did nothing to restore my equanimity.Each headline was more eye-catching than the ones preceding.The news stories seemed intended more to disturb than to inform me, to worry me about the state of the nation, to create an anxiety that would motivate me to do something.

The attempted exploitations didnt work all that well.Refusing to give into fear, worry or anxiety, I started to tune out.I deleted emails without opening them; stopped reading online newspapers; cut back on my news feeds; stayed off Facebook.I barely resisted the urge to unplug completely.

How would the world be changed if I reduced what I read, watched or listened to?How would my life be compromised if I were to take in less information from people whom I do not actually know after all?Cant we just let the old president fade into the background?Do we have to think about his reality-TV presidency, his endless diversionary tactics, his numerous courtroom flops?Cant we just let the new guy get on with the job we elected him to do?Ill check back later.Its not apathy.Its information overload.

Talk to me about how to conform to CDC guidelines and still have a life.Email me about whats new in climate science or human rights or national security.Write to me about how to keep calm.But cease and desist with all the overblown stories about what is happening every other minute inside the Beltway.

My tendency toward info-exhaustion has done me in.Nothing showed that more clearly than the long rollercoaster ride that was this presidential election.I found it emotionally draining and still do.How about you?Ready to go on an information diet?There is a precedent.

In the first half of the 19th Century, prominent French intellectual August Comte developed an idea he called cerebral hygiene.This was his proposal for keeping his own thoughts free from contamination by what other people were thinking, saying and writing.The best way to know your own mind, he figured, was to completely ignore what everyone else thought.I like Comtes idea (for a time anyway).My version is an information fast.

It must have been a lot easier to ignore information 200 years ago than it is now.Today we swim in information (as well as disinformation and misinformation).Then there were newspapers, books and public lectures.Today we have those same sources, but we also have radio, television, mobile phones, text messaging, the internet, Facebook, Twitter, Instagram and countless other ways to avalanche the news.Its a lot harder to ignore information today than it was in Comtes time, but ignoring it might be more necessary now.

It certainly would be easier to be more selective about whats out there than to try and take it all in.My current plan for emails and news feeds revolves around selectivity.If I dont take decisive action within 10 minutes of hearing about the latest doomsday event, its not because I dont care.Im ignoring pretty much everything at the minute.

Ron McAllister is a sociologist and writer who lives in York.

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Opinion/The Observer: Its not apathy. Its information overload. - Seacoastonline.com

From zumping to fried squid: the new language of work – The Economist

Posted: November 30, 2020 at 8:51 am

Nov 30th 2020

These are difficult times in the world of work. Though many people moan about the stresses of remote communications or covid-compromised commutes and working conditions, millions are worrying about whether they will have a job tomorrow or have already been laid off. The only thing that seems certain is change.

A gamut of euphemisms has long been employed to describe this reality. To that end getting the sack has its origins in the pre-modern economy, when workers would haul their tools and belongings around in a sack to use as necessary: when their labour was no longer needed, theyd be handed the sack back and move on. At least thats a little less brutal than being given the axe.

Many companies now use robotically faceless expressions to refer to the fate of their staff: firms restructure, streamline and downsize, they reposition, realign and integrate. Perhaps worst of all, they make efficiencies. Only occasionally do they say it like it is. Workers, too, have their own lingo to describe modern employment. So, whether youre a Zoom zealot who cant stop working, or are enjoying the escape from the scrutiny of your boss, in an uncertain climate, it pays to understand the subtext.

Toxic productivity

An unhealthy compulsion to work (noun)

Doing too much can be hazardous

Office workers foresaw a welcome change of pace as they were banished to their living rooms at the start of lockdown. Frenzied commutes would give way to lie-ins. Lunch, usually a pre-packaged sandwich wolfed down between meetings, could be savoured. They might even sneak in a mid-afternoon yoga session. For many the reality has been different. Hours saved travelling have been filled with high-speed email traffic. The distinction between workplace and home has blurred, and bosses now call on subordinates at all hours of the day. Every waking moment is a slot to achieve things in.

The term for this inability to switch off is toxic productivity. Its a very modern platitude; today toxic is used to describe everything from sexism (toxic masculinity) to inequality (toxic wealth). It was the Oxford English Dictionarys word of the year in 2018. Britney Spears showed Nostradamus-like powers of perception when she released a single of the same name in 2003, though she probably didnt have an overflowing email inbox in mind.

The pandemic hasnt made workaholics of us all, as Netflixs swelling subscriber count attests. Yet the fact that many of us are as busy as ever, even when theoretically this time offered a chance to reconsider our own priorities in life, seems like a toxic waste.Bo Franklin

(kubikiri)

Decapitation, or lay-offs (noun)

In Japan you can lose your head along with your job

When samurai reigned Japan during the Edo period from 1603 to 1867, serious criminals were often punished by beheading with a sword. Kubikiri, or decapitation, has since been outlawed (and replaced by hanging), but the word continues to instil fear in the present-day Japanese, who now dread a different form of kubikiri: getting axed by their employer.

Salarymen and salarywomen, as white-collar workers are called, spend most of their waking hours toiling away in stuffy office cubicles. Japan has a culture of long hours and plenty of people dedicate their entire working lives to a single company. Lay-offs, especially for the more dutiful workaholics, are an assault not just on their livelihoods but their sense of identity. Some employers show no mercy in performing the modern-day kubikiri. Others are more subtle: they engage in the art of kata tataki, or tapping the shoulder, by nudging underperforming salarymen to resign of their own accord. Most employees get the hint and choose to quit long before the sword falls.Miki Kobayashi

Zumping

To fire an employee(s) by video (verb)

How to end 1,000 careers with brutal efficiency

As well as breaking business models and causing millions of job losses, the pandemic has put company bosses in a pickle. How do you fire an employee respectfully if you cant do it in person? Many have settled on the same device they use to bore their charges in endless meetings: video calls.

Some couples saw quarantine as the perfect time to leave listless relationships via brutal zumpings, meaning to end a relationship on video call. Such virus-inspired methods have mutated before our eyes now Zoom is coming to kill your career hopes, too. Looking your soon-to-be-ex-boss in their pixelated pupils is at least more personal than a text or email, though blurry images and frozen screens can make these video rejections awkward and stilted, as well as upsetting.

Zumping person-to-person is just about OK in the current climate. Some companies have chosen to scale up the method, however, by firing many people sometimes thousands in a single Zoom session. Tech firms seem particularly prone. In May a tearful Uber executive laid off 3,500 people on one call, her eyes appearing to dart away off-camera (perhaps towards a script, some observers suggested). Plenty of more traditional companies have coldly chucked their employees via webcam too. WW International, a dieting giant that used to go by the name Weight Watchers, gave some employees the bad news in a call lasting less than three minutes. In zumping, Weight Watchers seems finally to have found a quick way to trim the fat.Bo Franklin

(mudujeol)

A day when the boss is out of office (noun)

When the boss is away, the underlings will play

Office hierarchy is strict in South Korea. In many workplaces subordinates cant go home until their boss does, even if its after midnight. The alternative? Missing out on a raise or promotion. Cancelled dates and tepid dinners are unavoidable in a normal week. So, when the boss is out of office, or even better on holiday, a celebration is in order.

This special day is known as a mudujeol, a day when the boss is away. Its a chance to de-stress, dress down and take an extended lunch break. Many employees find they work more efficiently without constant meetings. Some may even risk leaving on time. The mudujeol is as sacred as other jeol (holidays) in South Korea, including Childrens Day, when parents treat their kids to toys. Office workers refer to mudujeol as their own Childrens Day, when the bosss minions can finally play.

The strain of such working conditions has become a national talking point. At some firms managers are now required to take leave; their offices becoming more relaxed. Labour laws are changing too. In 2018 the government passed a bill reducing South Koreas maximum statutory weekly working hours from 68 to 52.

So what happened when everyone started working from home during the coronavirus pandemic? For a while, at the peak of the spread, workers were relieved to be free from the bosss gaze. But the respite was short-lived: Korean authorities have been largely successful in containing covid-19, so workers are now back in the office and under the thumb. As the virus continues to rage in so many other countries, bosses are less likely than ever to take time away for a holiday.Raphael Rashid

To fry squid (caau jaujyu in Cantonese, chao youyu in Mandarin)

To be fired from your job (verb)

Less delicious than it sounds

As China opened up to the world in the 1980s and 1990s over a hundred million workers from across the country poured into factories across Guangdong, a province in southern China that became a manufacturing hub. Employers would provide bunk beds in dormitories but staff brought their own bedding. If they were laid off, they would roll up their quilts and move on an action that resembled a squid curling as it is fried. Enter to fry squid, a popular term in China to describe being fired.

Other theories about the phrases origin abound. In one telling, bosses would treat staff to a meal before firing them. Their portion often included a generous helping of fried squid. Employees would see the dish, get the hint and know that after some delicious seafood, it was time to pack up their belongings. Though the phrase originated in Cantonese, which is widely spoken in Hong Kong and Guangdong province, its now also commonly used in Mandarin, the official language of mainland China.

These days even office workers use the expression: I became fried squid today. Over time, people have reclaimed the phrase its now common to say I fried my own squid to describe resigning from a job. When described in culinary terms, even some of lifes most unpleasant experiences become a little more palatable.Sue Lin-Wong

Hit the slide

To quit your job in spectacular fashion (verb)

Alls well that ends well

In 2010 a JetBlue flight from Pittsburgh to New York had only just touched down when a passenger ignored the fasten-seat-belt sign to retrieve her luggage from an overhead locker. In doing so her bags apparently hit Steven Slater, a stressed-out American flight attendant, on the head, according to Slaters version of events. The passenger refused to apologise, and Slater snapped. He took his sore skull to the aircrafts intercom. Ive been in this business for 20 years. And thats it, Im done, he concluded in a colourfully worded rant. Slater then activated the planes emergency-evacuation chute, grabbed two beers from the snack trolley and exited via an inflatable slide, never to be seen aboard a JetBlue flight again.

These actions grounded Slaters career in aviation; he was arrested and charged with criminal mischief, among other offences (he later agreed to a plea bargain). Yet his glide into tarmac-paved freedom became a beacon of hope (or at least daydreams) for disgruntled workers everywhere, many of whom quietly fantasise about staging an Oscar-worthy exit from their jobs.Hollie Berman

(udalyonka)

Remote work (noun)

Labouring in lockdown, with Russian characteristics

Before the pandemic flexible working was alien to most people in Russia. A name was needed to describe this newly essential, but unorthodox, practice, so Russians settled on udalyonka, which translates as remoteness in English.

Until this year only a few Russian tech whizzes used the term. Now it can be heard on Zoom meetings across the country and even in pop songs. In a recent music video Rodion Gazmanov, a singer, depicted his fantasy of life on udalyonka: waking up after a party in a room strewn with lingerie-clad women, he bravely answers his phone for a video call. Alyonka, Alyonka, we are now on udalyonka, Gazmanov informs his beloved. For those of us still wearing the same pair of baggy joggers, its an unfamiliar scene.

Perhaps it was this imaginative vision of remote work that spurred some Russian companies to invest in surveillance software. Developers of one Russian app promise to deliver clients a literal picture of each workday of your employees. Stakhanovite, another program designed for prying bosses, includes a subscription package dubbed Total Control.

Despite the proliferation of the word, udalyonka is possible only for those with jobs at big companies or who live in cities. Fortunately, the rest of Russia can rely on pop stars to show them what they are missing.Sasha Raspopina

La mise au placard

Being put in the closet, or encouraged to resign (verb)

The French are as discreet about employment as extra-marital affairs

Though French workplace rules have eased a little in recent years, its still expensive to fire someone and often cheaper if they resign. So, to entice an employee to leave, theres a workplace purgatory known as la mise au placard, or being put in the closet: you still have to turn up every day, but youre gradually isolated and stripped of your responsibilities.

The crazy-making part of the closet is that no one actually tells you that youre in it the practice is considered moral harassment and is illegal. And most people enter gradually: first youre no longer invited to meetings or cced on emails, then you arent consulted on decisions or given new assignments. In extreme cases, someone else is hired, given your exact job title and handed all your work.

The psychological toll of la mise au placard can be severe. Websites warn of depression and social isolation when colleagues avoid you and superiors denigrate or ignore you. Yet you have to remain at your desk, sometimes for months. Though you can take your company to court, the legal battle tends to be arduous and slow. One benefit of telecommuting during the pandemic is that, if youre put in the closet, at least you get to be in it at home and wearing pyjamas.Pamela Druckerman

ILLUSTRATIONS: HEATHER LANDIS

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From zumping to fried squid: the new language of work - The Economist


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