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Every night in the UK, 22% of people have trouble falling asleep. Nightmare, right?

When we struggle to sleep, the impact trickles out into the rest of our lives. It can affect our performance at work, our diet, and our relationships with others. The underhand shot is that our diet and lifestyle can also be the reason were not dropping off at night, and we can quickly find ourselves in a never-ending downward spiral.

So how can we break free? With help from a counsellor and a nutritionist, we play out some of the most common sleep problem scenarios, and look at how to address them.

The sceneYou feel fatigued and lethargic, even the small things in your daily routine feel like monstrous, energy-sucking quests. And when things feel that difficult, its easy to let them fall by the wayside. You struggle to concentrate when youre at work, and your to-do list builds up to an overwhelming level. Recalling things that happened even yesterday becomes hard, and you start to notice that youre forgetting more than you normally would. Youre irritable with your colleagues, friends, and family youre at the end of your tether. When you do finally get round to doing the things that you enjoy, you cant engage as you would do normally. You feel anxious and hopeless.

The next actThis scene is all too familiar to counsellor and psychologist Dr Vikki Powell, and to the 16 million adults in the UK who report sleep problems. On Vikkis advice, for many the first step to addressing these problems is to go back to basics. The most effective step is to start a regular routine around sleep, she explains. This involves not only having a regular bedtime and wake time that you maintain throughout the week (including weekends), but also having a regular wind-down routine too.

As Vikki sees it, this routine should involve time away from screens and tech, and you should try not to arouse the brain too much, or do any strenuous physical activity. But rather than listing the things you cant do, look at this time as an opportunity to indulge in some relaxing activities you genuinely enjoy. You could rediscover a love of reading, journaling, or crafting. Or now could be the time to practise light yoga, meditation, or another mindfulness activity sex is also on the cards. Make this time sacred and special, dedicated to winding down, and something that you can look forward to at the end of the day.

The sceneYouve had a bad day. In fact, its been a bad week scratch that, maybe even a bad month. It feels like a million different thoughts are rushing around your head, knocking into, and interlocking with, each other. The moment your head hits the pillow, you start inadvertently working your way through everything that has been worrying you throughout the day like a showreel of your lowest moments. It comes to the point where you begin to dread this time of night, and so stay up later and later, filling your evening with distractions. You wake up physically and mentally exhausted its a vicious cycle.

You take deep, slow breaths and gently let your mind ponder on the things that brought you joy that day

The next act...The reassuring thing is, youre not alone. Periods of poor sleep are very normal and will affect most of us at some point.

This is often related to a trigger event such as illness, stress, change of environment, and extra demands or responsibilities, Vikki explains. When the trigger event or period subsides, so should the insomnia. Worrying about not sleeping, and adopting unhelpful strategies for coping with poor sleep, become the problem and this perpetuates insomnia.

Its easier said than done, but the first step is to take a look at the potential triggers.

You may not be able to do anything about them instantly for example, if you are going through a stressful life change and it may be the case that counselling, or further professional support, is needed, but being able to recognise your triggers will be the first step to controlling them. Vikki also recommends keeping a worry journal, or to-do list, to throw down the things in your head before you go to sleep, meaning you can move them out of your head and on to the paper, leaving room for more positive, relaxing thoughts to send you off to sleep.

The sceneYou wake up in the morning with a headache, feeling exhausted. You force yourself into the kitchen to make the first of many coffees that day. You didnt get much sleep last night, and you feel ravenous, and crave sugary foods. Throughout the day you snack between meals, and have another coffee in the afternoon. To wind down after work, you have a couple of glasses of wine. You feel tired, but when you go to bed you find youre restless, and you wake up several times in the night.

The next actThe relationship between food and sleep is often neglected. But, according to nutritional therapist Sonal Shah, its one that we must start paying more attention to. There is a strong link between lack of sleep and more hunger, Sonal explains. The hunger hormone ghrelin is stimulated, which means you feel like you want to eat more the following day and often the foods craved are simple carbohydrates, or junk food, that provides quick energy to the body and mind.

So a good nights sleep can help us manage our hunger cycle, but how can what were eating help with getting the sleep in the first place? The first tip any nutritionist will give you is youve already guessed it cutting the caffeine. Weve all been told it before, but to really drive the point home, Sonal highlights how caffeine stays in the body for between six and 10 hours meaning you should cut yourself off from 2pm. Alcohol and sugary snacks can also lead to disturbed sleep. Of course, theres nothing wrong with treating yourself every now and then, but these tips are worth keeping in mind while youre working towards healthier routines.

Youve had a long day. Its been a busy one, but you feel proud of yourself for getting through the essentials on your to-do list. The sun has set outside, and everything has started to get quieter. You walk into your dimly lit bedroom, change into fresh pyjamas, and spend half an hour on a hobby youve been looking forward to all day. You slowly sip on a mug of warm herbal tea. Your eyes are starting to feel droopy, so you slip in between the sheets and turn off the light.

Your head sinks into the pillow followed by your neck, your shoulders, your spine, your hips, your knees, and finally your heels. You take deep, slow breaths and gently let your mind ponder on the things that brought you joy that day. Without stress or urgency, you slowly drift off into a deep, calm, rejuvenating sleep.

A good nights sleep wont come easily to all of us, but its not a pipe dream. With deliberate steps, we can find our balance, and bid tossing and turning goodnight. Now, thats what dreams are really made of.

For more exclusive sleep-related content, including co-sleeping and insight into your dreams, pick up the May issue of Happiful in our shop now, or in supermarkets from Thursday 16 April, or subscribe to read for free online.

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Illustration | Rosan Magar

Read more:
Sleep Scenarios and How to Put Them to Rest - Happiful Magazine

In a new Instagram post, Cristina Cuomo says her husband of 19 years, Chris Cuomo, has "successfully turned the corner away from his severe symptoms and the potential danger of pneumonia" with coronavirus.

Cristina, who has a long career in journalism and media, has been keeping friends, family, and fans updated on his improving condition via her lifestyle and wellness platform The Purist, where she details Chris's daily diet, exercise regimen, and even his temperature. In her latest Instagram update, she went on to say that her husband, "still feels consistently light-headed, week, fever on, fever off." So, she's continued working with Dr. Linda Lancaster, an energy medicine physician who Cristina says helped cure her "aggressive" Lyme disease last summer, on a diet strong in herbs and vitamins. "It takes a lot of energy to break down raw foods, especially when youre sick," she wrote on Instagram. Chris has been eating a "stress-free diet," according to the post, so as not to tax his liver or consume his energy.

The first photo in Cristina's post featured Chris looking healthy and happy with their son, Mario Jr., 14, named after Chris's late father, the former governor of New York. Swipe, and you'll also see a photo of Chris standing in his pajamas and face mask on the stairs to their basement in Long Island, where he's quarantining. You can see a tray with food, a tissue box, and a tub of Lysol wipes.

Tons of well wishes poured into the comments section, like this note from Chris's CNN co-worker, Lisa Ling: "You are amazing CGC. Chris is so lucky to have you." Another friend wrote, "Hes got the best home nurse ever.... sending well wishes ."

Despite his ups and downs with coronavirus, Chris has still been making appearances on CNN, where he hosts Cuomo Prime Time. As recently as last evening, he told Chief Medical Correspondent Dr. Sanjay Gupta, "I'm scared by this. And it frustrates me because I can't get out of this basement."

Chris added something new about the emotional toll the virus takes on people as well: "People are afraid to talk about it, and I'm not," he told Dr. Gupta. "This virus creates psychological illness. It is in my head. It is causing people depression, and it's creating brain fog, and it's creating edginess in people. The experts I'm talking to are saying yes, yes, we've seen that. But how do you treat it and what does it mean down the road? We don't know."

We're hoping for Chris's full recovery and discharge from the basement soon. In the meantime we know he's in the best of care thanks to his wife Cristina and their kids!

Support from readers like you helps us do our best work. Go here to subscribe to Prevention and get 12 FREE gifts. And sign up for our FREE newsletter here for daily health, nutrition, and fitness advice.

Continued here:
Cristina Cuomo Says Husband Chris Cuomo Has "Turned the Corner" With Coronavirus - Prevention.com

Shout out to Trader Joes

There has been much deserved praise for the women and men across the nation who have been treating patients with COVID-19, and deservedly so. Their sacrifice and dedication is humbling to witness.

While we rightfully honor their painstaking work and that of so many others, I would like to give a shoutout to the staff at Trader Joes in Pacific Grove. These women and men have been ahead of the curve when it comes to following guidelines for customer safety and keeping social distancing. They have cheerfully greeted customers and have shown amazing politeness during this extraordinary moment, and done so while keeping the shelves stocked and the store equipment disinfected. Trader Joes staff deserves recognition for doing their jobs so well under unique and difficult circumstances.

I know there are far more important issues in our lives right now but its good to know there are people doing their every day, yet vital jobs with care and kindness. Glad they got Easter off to relax and get ready for what is to come. I hope they all stay healthy and safe.

Michael Bond, Pacific Grove

Celebrate Earth Day by changing your diet

With the 50th anniversary of Earth Day on April 22, we are already reducing our carbon footprint during the pandemic by curtailing travel. But we can do so much more by cutting our consumption of animal meat and milk products. Yes, that.

A recent article in the respected journal Nature argues that animal agriculture is a major driver of climate change, of air and water pollution, and of depletion of soil and freshwater resources. Oxford Universitys prestigious Food Climate Research Network reports that solving the global warming catastrophe requires a massive shift to plant-based eating.

In an environmentally sustainable world, we must replace meat and dairy products with vegetables, fruits, and grains, just as we replace fossil fuels with wind, solar, and other renewable energy sources.

We can begin with a 1-minute NY Times food test athttps://www.nytimes.com/interactive/2019/04/30/climate/your-diet-quiz-global-warming.html. Then, lets celebrate the 50th anniversary of Earth Day at our supermarket.

Martin Clayman, Monterey

Wildlife during shelter in place

Since the PG golf course has been closed to play it has turned into a dog park and while jogging by I keep seeing deer bolting from the golf course and cemetery into the streets being chased by dogs. I dont know what is more cruel, seeing the wildlife scared to death or seeing the dogs run themselves ragged to complete exhaustion. Unbelievable.

Steven Gray, Pacific Grove

Looking forward to morning read

On reading the letter from George Jaksha, I was reminded of the other morning when I reached for my paper, (which the delivery boy so nicely tucks into my door) how sad and distressed I would be if the Herald didnt come to my door each morning. Coffee without the newspaper to read? It would absolutely ruin my day. In these times it is something, and one of the few things, to look forward to. Thank you, Herald and your delivery person!

Jane Upp,Carmel Valley

Disappointed in story selection

It was very disturbing to open the Herald on Easter Sunday morning -the day Christs resurrection is celebrated and see a long and colorfully illustrated report on how we all could and might die.

Not your best front page, Herald!

Jo-Ann M. Hatch, Carmel Valley,

Unhappy about flight school noise

If you buy a house next to an airport, you expect a certain about of noise. When I was flying out of Naval Air Station Miramar in San Diego, the realtors would show homes in the surrounding neighborhoods on Sunday when we mostly were not flying. However, while accepting a certain amount of noise we also expect those flying out of the airport to be good neighbors and abide by the established rules. The most annoying chronic offender is the flight school located at Monterey Regional Airport. The flight school is supposed to limit touch and goes to four in a two-hour period. This limitation is routinely ignored, often by a large number of flights. Furthermore, the complaints routinely generated are never acted upon by the Airport. All in all, not very neighborly behavior. Also, I am waiting for someone to explain why flight lessons are an essential service since there has been little reduction of them since the shelter-in-place order was promulgated. Anyone who has flown in a Cessna knows that there is not 6 feet separating the pilot and copilot.

Gary Kreeger, Del Rey Oaks

I take our household recycles out to Marinas Recycling Center about every two to three weeks. I take glass, plastics, cardboard, aluminum, and paper.

My last visit truly upset me. In the paper bin, I saw the entire set of The Chronicles of Narnia by C.S, Lewis just thrown in like garbage. This travesty was beyond my reach and there wasnt anyone available to help. There were other books as well.

It is beyond my comprehension how anyone could dispose of books in this fashion without any regard for the libraries, Boys & Girls Clubs, daycare centers and senior citizen centers that could benefit from their donation. Not to mention the number of students at the middle and high school level. Ive even seen a number of textbooks in the bin. Why not give those back to the institutions which befit the most?

This was not my first encounter with finding books in the recycling bin. How tough is it to take these books to where they would do the most good.

I dont get it.

Toni Reed, Seaside

View post:
Letters to the Editor: April 15, 2020 - Monterey Herald

As many people are working from home during the COVID-19 lockdown without a proper desk, they could be sitting in the wrong posture for hours which can lead to pain in the neck and lower back. Health experts have suggested that simple tips like not taking their laptop to bed, taking adequate breaks and having a healthy diet can help you avoid these problems.

People should be extra careful not to fall sick during this period as the work from home mode and closure of gyms have disrupted physical activity schedules of many, the experts said.

We should keep in mind that this lockdown period is for our safety from a disease, and doesnt allow us to be careless and invite other diseases like cervical pain, backache, arthritis etc., Monu Singh, Senior Consultant in Orthopaedics at Narayana Superspeciality Hospital, Gurugram, told IANS.

As people are not going out daily for office now, it has definitely broken their physical activity schedule including walking, gymming and to balance that schedule they should take out at least one hour everyday for routine exercise and other physical activities which can be done at home like yoga and other free hand exercises, he said.

The doctor suggested that while working from home people should use a table and chair, keep their back straight and posture right.

They should keep taking adequate breaks to avoid sitting for too long in front of a laptop or any screen for that matter, he said, adding that diet is extremely important in these times of restricted activity.

Avoid snacking, dont keep munching unhealthy food, add more fruits and fibres to your daily meal with plenty of fluids and keep your calcium intake right, Singh said.

Subhash Jangid, Director and Unit Head, Bone & Joint Institute, Fortis Memorial Research Institute in Gurugram has advised people to do neck stretching exercises and keep the neck and back muscles strong in this period of lockdown.

People with cervical issues should avoid any heavy weights, Jangid said.

For people with back problems, you can walk in your home. Make a schedule, fix a time and walk at a length for half-hour to stay active. In case you do not have ample space for a walk, take out your yoga mat or a bedsheet, you can do pilates or soft yoga poses to improve your core strength and stability, he said.

Some such exercises are chair stand, single leg raise, heel raise, front plank on table.

People can also do a plank and a childs pose to gain strength for the back.

The doctor added that dancing is a great way of staying active and keeping the family bond strong.

Alternatively, one can do skipping, Zumba, yoga or pilates or floor exercises.

Stand or walk around while talking over the phone, rather than sitting down, the doctor said.

According to Viju Thomas (PT), Head Of Department, Physiotherapy and Rehabilitation Department, Sri Balaji Action Medical Institute in New Delhi, people who are working from home need to be more careful.

Do Surya Namaskar every morning and walk in your room. If one is already on therapy then be in contact with your physiotherapist and keep taking advice to follow, said Thomas.

Excerpt from:
Working from home? Follow these tips to avoid neck, lower back pain - The Statesman

Former bachelor Peter Weber has been quarantining with Kelley Flanagan (from his season) and Dustin Kendrick (from Hannah Browns Bachelorette season) in Chicago. He recently posted on Instagram that hes heading back to work (piloting planes), but he plans on returning to Chicago to be with Flanagan and Kendrick when hes not working.

We had been in the house for a while and we had that nice day in Chicago. Thats the day that everything kind of came out, Kendricktold Us Weekly of quarantining with Weber and Flanagan. They wanted to stay inside and I feel bad, because I forced them out. Peter hadnt been in Chicago in years and I wanted to show him the River Walk and the Lakeview Path. I thought it was gonna be good for us to get out of the house and go for a walk.

In a recent Instagram Q&A the former bachelor did, one fan asked: Why r u not listening to the doctors and r hanging out with people and flying [sic]?

Air service is considered an essential service so I still have to work. Im quarantined with [Kelley Flanagan] and [Dustin Kendrick] in Chi-town when Im not working! he replied.

Another fan asked Weber what hes most looking forward to once the lockdown is lifted.

To never taking anything in my life for granted ever again, he replied.

One fan asked Weber for some advice for pilots in training getting their IFR/Commercial/Multi.

Take as few breaks as possible and try and knock out your training as quickly as possible. I found this helped me retain my knowledge and skillset better and kept me from ever getting rusty while I was learning, he responded.

Weber continued: I love the passion that you have for aviation. Im getting a lot of questions about my path and keep an eye out for a program that Im working on right now detailing to those that are interested on how to achieve youre [sic] dream. I want to help and encourage in any way I can. its the best job in the world. All the best and Im stoked for the journey you have ahead of you!

Weber also answered what his least favorite thing about being a pilot is.

Its really tough to maintain a healthy diet, he wrote.

Another fan asked if he plans on watching Listen to Your Heart (The Bachelors latest show).

Of course, gonna live vicariously through all those beautiful people who can actually sing, he responded.

The Bachelor Presents: Listen to Your Heart airs Mondays at 8 p.m. on ABC.

Read more: The Bachelor: Peter Weber on Why He and Hannah Ann Sluss Didnt WorkThe Two of Us Just Didnt Challenge Each Other Enough

More here:
'The Bachelor': Peter Weber Responds to a Fan Who Asks Why He's 'Not Listening to the Doctors' and 'Hanging out With People' - Showbiz Cheat Sheet

Like many religions, Buddhism has dietary restrictions and food traditions.

Buddhists those who practice Buddhism follow the teachings of the Buddha or awakened one and adhere to specific diet laws.

Whether youre new to Buddhism or want to practice only certain aspects of the religion, you may wonder what those dietary customs entail.

This article explains everything you need to know about the Buddhist diet.

Siddhartha Gautama, or the Buddha, founded Buddhism in the 5th to 4th century B.C. in the eastern part of India. Today, its practiced worldwide (1).

Several forms of Buddhism exist globally, including Mahayana, Theravada, and Vajrayana. Each type has slightly different interpretations of Buddhas teaching, particularly when it comes to dietary practices.

Five ethical teachings govern how Buddhists live.

One of the teachings prohibits taking the life of any person or animal. Many Buddhists interpret this to mean that you should not consume animals, as doing so would require killing.

Buddhists with this interpretation usually follow a lacto-vegetarian diet. This means they consume dairy products but exclude eggs, poultry, fish, and meat from their diet.

On the other hand, other Buddhists consume meat and other animal products, as long as the animals arent slaughtered specifically for them.

Nonetheless, most dishes considered Buddhist are vegetarian, despite not all traditions requiring lay followers of Buddhism to follow this diet (2).

Another ethical teaching of Buddhism prohibits intoxication from alcohol given that it clouds the mind and can lead you to break other religious rules.

Still, lay followers of the religion often disregard this teaching, as some traditional ceremonies incorporate alcohol.

Aside from alcohol, some Buddhists avoid consuming strong-smelling plants, specifically garlic, onion, chives, leeks, and shallots, as these vegetables are thought to increase sexual desire when eaten cooked and anger when eaten raw (3).

Fasting refers to abstaining from all or certain types of foods or drinks.

The practice specifically intermittent fasting is becoming increasingly popular for weight loss, but its also often done for religious purposes.

Buddhists are expected to abstain from food from noon until the dawn of the following day as a way to practice self-control (4, 5).

However, as with the exclusion of meat and alcohol, not all Buddhists or lay followers of the religion fast.

Like other religions, Buddhism has specific dietary practices that followers may or may not practice. Some Buddhists may fast or refrain from consuming animals, alcohol, and certain vegetables.

Every diet, including the Buddhist diet, has pros and cons to consider.

A Buddhist diet follows a primarily plant-based approach.

A plant-based diet is rich in fruits, vegetables, nuts, seeds, whole grains, legumes, and beans, but it may also include some animal products.

This diet provides important compounds, such as antioxidants, phytochemicals, vitamins, minerals, and fiber, which have been associated with a decreased risk of heart disease, type 2 diabetes, and certain types of cancer (6, 7, 8, 9).

Aside from these health benefits, following a plant-based or vegetarian diet may also benefit your waistline.

One study demonstrated that Buddhists who followed a vegetarian diet for 1134 years had less body fat than those who followed the diet for 510 years ⁠ and even less body fat than those who followed it for 34 years (3).

Vegetarian diets that restrict the intake of meat can be deficient in certain nutrients if they arent planned appropriately even if they permit eggs and dairy.

Studies have found that Buddhist lacto-vegetarians had calorie intakes similar to those of non-vegetarian Catholics. However, they had higher intakes of folate, fiber, and vitamin A and consumed less protein and iron (3, 10).

Consequently, they had lower levels of iron and vitamin B12. Low levels of these nutrients can cause anemia, a condition characterized by a lack of oxygen-carrying red blood cells (3, 10, 11).

Aside from iron and vitamin B12, other nutrients that vegetarians may be lacking include vitamin D, omega-3 fatty acids, and zinc (12).

Still, its possible to consume a nutritionally adequate vegetarian diet by planning properly and taking supplements to fill any nutritional gaps.

Fasting is an important practice in Buddhism. Buddhists generally fast from noon to dawn of the following day.

Depending on your preferences and schedule, you may find fasting for approximately 18 hours every day to either be a pro or con of the Buddhist diet.

Consuming your entire daily calorie intake before noon can not only be physically difficult but also interfere with your social and professional life.

On the other hand, you may find fasting convenient and helpful for weight loss, if thats a goal of yours.

In a 4-day study in 11 overweight adults, those fasting for 18 hours had better blood sugar control and increased expression of genes involved in autophagy a process that replaces damaged cells with healthy ones compared with those fasting for 12 hours (13, 14).

While these results are promising, longer studies are necessary to make definitive conclusions about whether the practice is superior to a standard reduced-calorie diet for weight loss and other health benefits (15, 16, 17, 18).

Given that the Buddhist diet consists primarily of plants, it may lack certain vitamins and minerals, particularly iron and vitamin B12. Fasting, while an important component of Buddhism, may not be for everyone.

While not all Buddhists are vegetarians, many choose to follow a vegetarian or lacto-vegetarian diet.

Here are examples of foods to eat and avoid on a lacto-vegetarian diet:

While its not a requirement of practicing Buddhism, many follow a vegetarian or lacto-vegetarian diet that also excludes alcohol and pungent vegetables and spices.

Below is a 1-day sample menu of a lacto-vegetarian Buddhist diet:

A sandwich made with:

As well as a side of:

A burrito made with:

If you choose to fast, you would consume these meals and snacks before noon.

A lacto-vegetarian Buddhist diet should contain a variety of fruits, vegetables, whole grains, legumes, nuts, and dairy.

Buddhists are encouraged to follow specific dietary guidelines. These differ depending on the form of Buddhism and individual preferences.

Many Buddhists follow a lacto-vegetarian diet, avoid alcohol and certain vegetables, and practice fasting from noon to sunrise the following day.

That said, the diet is flexible, no matter if youre a lay follower of Buddhism or wish to practice only certain aspects of the religion.

Follow this link:
Buddhist Diet: How It Works and What to Eat - Healthline

Liam Hemsworth is opening up about a "painful" experience from 2019 -- and no, it's not about his divorce from Miley Cyrus.

In an interview with Men's Health for their May cover story, the Australian actor, 30, recalled being hospitalized for a kidney stone back in February of last year. According to Hemsworth, having to get surgery made him "completely rethink" his vegan diet, which he had followed for "almost four years."

"February of last year I was feeling lethargic. Then I got a kidney stone," he told the magazine. "It was one of the most painful weeks of my life. I was doing press for 'Isn't It Romantic.'" (At the time, Cyrus filled in for her then-husband at the premiere of the romantic comedy.)

"I had to go to the hospital and get surgery. It's all good now, thankfully," Hemsworth continued. "But once you get one kidney stone, you have a 50 percent chance of getting another one if you continue eating the way you were eating. Well, my particular kidney stone was a calcium oxalate kidney stone. It forms from having too much oxalate in your diet."

"The Hunger Games" star pointed out that oxalates "are really high in a lot of vegetables," including spinach and almonds, two ingredients he would put in his morning protein shake.

"Every morning, I was having five handfuls of spinach and then almond milk, almond butter, and also some vegan protein in a smoothie," he explained. "And that was what I considered super healthy. So I had to completely rethink what I was putting in my body."

When asked why he decided to go vegan in the first place, Hemsworth said, "Health for sure. I go from one extreme to the other. My mom always makes fun of me. She's like, 'If you could just find a happy medium in between all these things you do, then you'd probably be better off.'"

The Riker Brothers/Men's Health

"The Last Song" actor said he felt "great" in the first two years he followed the diet. (Cyrus also is famously vegan).

"My body was strong, my cardio was high. What I say to everyone is 'Look, you can read whatever you want to read. But you have to experience it for yourself. You have to figure out what works best for your body,'" Hemsworth added. "And if something works well for a period, great, keep doing it. If something changes and you're not feeling great, you've got to reassess it and then figure it out."

Hemsworth and Cyrus split in 2019 after over 10 years together. They fell in love on the set of the 2009 Nicholas Sparks movie, "The Last Song," and got engaged in 2012. After a few years of speculation that the twosome had gone their separate ways, they officially reunited in 2016. In December 2018, the couple wed in a secret ceremony in Nashville, Tennessee. Seven months later, Hemsworth and Cyrus revealed they had broken up for good, with the former filing for divorce in late August.

Though Hemsworth told Men's Health he wouldn't discuss his highly-publicized divorce, he opened up about how he deals with living in the limelight.

"For a long period of time, it was very stressful, and it really got to me," he recalled. "Yeah, look, there are times when you want to lash out and say something ... because from my point of view, the majority of the time things that are written about me are completely false."

"There are times when you want to speak up and there are other times when it's not worth it, because you're just going to draw more attention to it, and then it's better to just not think about it and let it all wash away," he continued. "These days I dont want to invest any more time in worrying about that sort of stuff. I remind myself of what to appreciate now and to enjoy every moment as much as possible, whether that be working or with my family or whatever Im doing. Just trying to find a positive in it all and enjoy life as much as possible."

Read more from Hemsworth's Men's Health cover story here.

View Photos Splash Liam Hemsworth Spotted Locking Lips with New Girlfriend in Australia

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Liam Hemsworth Says Following This Diet Led to His Hospitalization - TooFab

Whats the most important organ in your body? Without your heart, your blood wouldnt flow, and your cells would die. Without your lungs, no oxygen would get to your blood. And without your kidneys, you couldnt get rid of nitrogenous waste. OK, so theyre all crucial to your survival.

But when it comes to taking care of yourself, theres one organ that often gets overlooked: your brain. Whats truly ironic is, its your brain thats doing the overlooking. Just think about it for a moment: Your brain tells your heart how fast and how powerfully to beat. Your brain tells your lungs how often and how deeply to breathe. Your brain tells your kidneys OK, you get the picture.

And your brain also allows you to read, write, and speak, to form memories, and to experience moods. In short, your brain is the engine of your very identity.

The upcoming Food Revolution Summit, a free online summit featuring 25 of the worlds most trusted food and nutrition experts (including Dr. Greger and Dr. Barnard) will discuss the brain in relation to lifestyle and diet. Running from April 25-May 3, the summit will present the most up-to-date research and information about food, nutrition, disease prevention, immune health, and environmental stewardship.

Download the FREE handbook and find out more

When something goes wrong in the brain, it can be pretty terrifying. Take Alzheimers disease, for example.

Alzheimers is one of the most feared diseases on the planet for many sad reasons. Worldwide, nearly 44 million people suffer from it. And in the U.S., 1 in 3 seniors dies with some form of dementia.

Not only is the incidence of Alzheimers rising rapidly, but the human costs of the disease can far exceed those for diseases that affect the body but leave the mind intact.

From the disease sufferers themselves, who experience losing their memories and identities slowly and painfully, to the family members who watch their strong and wise elders reduced to husks of themselves, and who often have to step into overwhelming responsibility as caretakers, Alzheimers exacts a tragic toll.

While Alzheimers may be the most visible brain disease, medical science has now identified over 1,000 other neurological diseases, not even counting the disorders that may produce neurological symptoms like brain fog and headaches.

Medical science has now identified more than 1,000 neurological diseases(Photo: Adobe. Do not use without permission)

It would be hard to find anyone who doesnt agree that a healthy brain is required for a good life, especially as we age. Despite this fact, most people today are eating foods and engaging in lifestyle behaviors that dramatically increase their risk of Alzheimers, dementia, depression, and many other brain problems.

Whats worse is the groundwork for these issues is often laid decades before the onset of symptoms. Meaning you could be at risk right now and not even know it.

Thats all pretty bleak. But heres some very good news: Your brain is resilient! And if problems havent progressed too far, it can recover and heal when you give it the right support.

Since you cant change the past, its what you do right now that matters most.

Easier said than done, though, right? A 2015 AARP study found nine out of 10 people believe brain health is important, but most werent aware of how to improve it.

So, do you want to know what you can do for your brain health, right now?

Then check out our top seven brain health resources designed to give you the science-backed knowledge you need to protect your brain and help prevent diseases like Alzheimers, dementia, multiple sclerosis, and Parkinson's from ever getting a foothold.

Even if youve eaten poorly and abused your body and mind in the past, heres what you need to know, and to do, right now to reverse the damage and protect your brain for the rest of your life.

Research suggests curcumin (the primary active compound in turmeric) has brain protective qualities(Photo: Adobe. Do not use without permission)

Its becoming increasingly well known that we can prevent most heart attacks, strokes, and type 2 diabetes through diet and lifestyle. And that we can prevent many cancers. Its not as widely known, though, that we can prevent many diseases of the brain.

Weve rounded up our best brain health resources for you (including a bonus special report) to show you how to optimize your brain health for the long haul.

You may have heard about antioxidants, but do you know how they can protect your brain?

Find out what the key antioxidants are, their benefits for brain (and all around) health, and the most antioxidant-rich foods, herbs, and spices here.

Discover the immense amount of research surrounding curcumin (the primary active compound in turmeric) and its brain protective qualities.

Plus, youll find out what eight other herbs, vitamins, or natural compounds are being studied for Alzheimers disease and prevention in this brief but informative article.

Food Revolution Summit speaker, Dr. Neal Barnard, tells you why diet and lifestyle changes are essential for brain health.

And he shares the evidence for the specific foods that will increase your risk of Alzheimers and which ones can fight against it (and why).

Food and mood go hand in hand. If youve ever struggled with anxiety, depression, or even just experienced a 'bad mood', this summit will empower you.

Discover the nutrients and specific foods to eat in order to boost your mood and the ones that are worst for your mental and emotional health.

A diet rich in healthy whole foods is good for general health(Photo: Adobe. Do not use without permission)

An excerpt from The Alzheimers Solution: A Breakthrough Program to Prevent and Reverse the Symptoms of Cognitive Decline at Every Age by Food Revolution Summit speakers and leading edge neurologists, Dean and Ayesha Sherzai, MD.

Find out all about the Sherzais Alzheimers research, including their strategies for preventing and reversing the disease through crucial lifestyle changes.

In this TEDx Talk by neuroscientist, Sara Lazar, youll find out the scientifically proven brain health benefits of yoga and meditation.

Plus, the results of two different studies Dr. Lazar conducted around meditation and the amazing changes witnessed in the brain as subjects continued their practice over time.

In this special report, previously only available during our Food Revolution Summit, youll discover eight different superfoods (including two popular beverages!) that have been scientifically proven to prevent and even reverse brain diseases like Alzheimers and dementia.

It also features a handy checklist to help you remember which foods are best for your brain, so you can put them all to work for you.

In the Food Revolution Summit, we dive into all of these topics. You can hear the worlds top experts on food and health, as they share the latest breaking insights on how you can use food to prevent chronic illness, helping your body stay healthy and be more vibrant and resilient in the face of whatever challenges come your way. These are crazy times were living in, and none of us can control what goes on in the world around us.

But we do get some say in the choices we make. And those play a fundamental role in shaping our destiny.

You can find out more about the free summit, and sign up for your place, here

See the article here:
7 Diet And Lifestyle Resources To Help Protect Your Brain Health - Plant Based News

There are plenty of adverts and websites that promise to share secrets on how to suppress appetite, or which foods will keep hunger at bay. Protein drinks are frequently sold with the promise of meeting these expectations.

Foods are often developed with the aim of increasing satiety or satiation, but what exactly is meant by these terms? Appetite is our desire to eat. And while hunger is a cue from our body, appetite is a cue from our brain. Satiety and satiation are often used interchangeably in relation to appetite but actually have different meanings.

Satiation is the process that leads us to stop eating, whereas satiety is the feeling of fullness that persists after eating. The latter has thepotential tosuppressfurther energy intake until hunger returns. In simple terms, what makes us put down our knife and fork is satiation, and what keeps us from starting our next snack or meal is satiety.

Sharing the full story, not just the headlines

Despite sophisticated mechanisms in the body to control food intake, people often still eat when they feel satiated or resist eating when hungry. There are many other factors that influence eating behaviour as well as the bodys satiety signals, such as portion size, tastiness and emotional state.

Worldwide data reveals that around 42 per centof adults have tried to lose weight. In terms of New Years resolutions, 44 per centof Britons set weight loss as their goal for 2020. This inevitably opens the floodgates for fad dieting and the marketing of appetite-suppressing products.

Currently, there is limited evidence to support the effect of satiating foods in obtaining a healthy body weight. The European Food Safety Authority (EFSA) does not consider a reduction in appetite to be a beneficial physiological effect in maintaining healthy weight and no health claims can be made or placed on food products with regards to appetite.

But many food and supplement brands still appear to advertise these benefits, regardless of health claim regulations particularly outside the EU. A prime example is the Flat Tummy Cos appetite-suppressing lollipops which claim to contain Satiereal, a clinically proven safe active ingredient extracted from natural plants.

The product is marketed to maximise satiety but in terms of evidence, there is no robust science to support these claims. This is because there is insufficient evidence characterising appetite and weight, with most studies focusing on one or two days effects. But other claims can be made on foods such as high in fibre or high in protein. These credentials are recognised by consumers as contributing to satiety and can be used without the need for an appetite health claim.

The combination of flexible and vegetarian. This diet is all about adding things to your diet, not taking them away. By adding more tofu, beans, fruits, veggies, eggs, whole grains and seeds to your diet you should feel full on fewer calories.

Flickr / Brian

Ranked at number one, the DASH diet was developed to prevent and lower high blood pressure by reducing salt intake.

Flickr / Dubravko Sori

Created to cut high cholesterol and endorsed by the American Heart Association.

Focuses on everything you were told to eat as a child: whole grains, fruit and vegetables.

Flickr / Rochelle

Eat as the Mediterranean people do: A diet low in red meat, sugar and saturated fats but high in produce and nuts. And lots of olives.

Flickr / Meal Makeover Moms

Works with a points system where healthy foods have fewer points. Group meetings offer emotional support and encouragement, meaning it has been a successful program since 1963.

Flickr / Mike Mozart

Works on the idea that people eat roughly the same amount every day, regardless of the calories. So this diet is all about the approach to eating rather than a structured diet. It divides food into four groups depending on their energy density. For example, more veggies on top of pasta instead of cheese.

Flickr / Jennifer

For encouragement, on this diet you get a meal plan and a counselling session every week with a consultant. You get three meals a day, including French toast, but unfortunately you cant really go out for meals.

Flickr / Dennis Wilkinson

Eat regular meals with whole grains, fruit, vegetables and lean protein, get more exercise and keep a food journal. Fairly simple.

Flickr / Pete Thomas

Developed by Dean Ornish in his 2007 book The Spectrum. He categorizes food in to five groups from most (1) to least (5) healthy. He pinpoints emotional support as a powerful tool for weight loss.

Flickr / kris krg

The combination of flexible and vegetarian. This diet is all about adding things to your diet, not taking them away. By adding more tofu, beans, fruits, veggies, eggs, whole grains and seeds to your diet you should feel full on fewer calories.

Flickr / Brian

Ranked at number one, the DASH diet was developed to prevent and lower high blood pressure by reducing salt intake.

Flickr / Dubravko Sori

Created to cut high cholesterol and endorsed by the American Heart Association.

Focuses on everything you were told to eat as a child: whole grains, fruit and vegetables.

Flickr / Rochelle

Eat as the Mediterranean people do: A diet low in red meat, sugar and saturated fats but high in produce and nuts. And lots of olives.

Flickr / Meal Makeover Moms

Works with a points system where healthy foods have fewer points. Group meetings offer emotional support and encouragement, meaning it has been a successful program since 1963.

Flickr / Mike Mozart

Works on the idea that people eat roughly the same amount every day, regardless of the calories. So this diet is all about the approach to eating rather than a structured diet. It divides food into four groups depending on their energy density. For example, more veggies on top of pasta instead of cheese.

Flickr / Jennifer

For encouragement, on this diet you get a meal plan and a counselling session every week with a consultant. You get three meals a day, including French toast, but unfortunately you cant really go out for meals.

Flickr / Dennis Wilkinson

Eat regular meals with whole grains, fruit, vegetables and lean protein, get more exercise and keep a food journal. Fairly simple.

Flickr / Pete Thomas

Developed by Dean Ornish in his 2007 book The Spectrum. He categorizes food in to five groups from most (1) to least (5) healthy. He pinpoints emotional support as a powerful tool for weight loss.

Flickr / kris krg

Research from consumer surveys suggest that foods with enhanced satiety are bought not just for weight control but for managing hunger. One of the main reasons people stop dieting is because of hunger or being deprived of their favourite foods. Foods that suppress hunger may not cause people to lose weight but may help them adhere to their diet, which consequently will help them with weight loss.

A lot of focus goes into decreasing appetite, but appetite research is not only concerned with reducing food intake and making people feel fuller. In fact, often the opposite is true. For instance, many older people report having diminished appetite for a variety of reasons.

No hype, just the advice and analysis you need

These may include physical factors such as slower emptying of food from the stomach, and social factors such as bereavement, depression or isolation. Reduced physical function (which can make food preparation difficult), sight, smell and taste impairments, medication and dental problems can all influence appetite.

The elderly usually eat less than younger people. They experience fewer hunger pangs and satiation at meals is faster. Together these factors can result in a reduction in appetite and a reduced desire to buy and prepare food, which affects their nutritional health. In this group, foods that promote appetite and encourage increased food intake are required to prevent malnutrition.

Another challenge for older people is that the type of foods they require need to be good sources of protein. While it isconsidered to be the most satiating nutrient, proteincan increase mouth drying and, if it is meat-based, may require longer chewing. Much is still unknown about appetite responses in older people, and more research is needed to explore how appetite can be increased in this population.

At present, there is convincing evidence for the short-term satiating effects of some foods and nutrients, but much less evidence on the longer-term impact of these foods on weight control. More studies specifically designed to demonstrate a causal link, if any, between appetite and weight control are needed.

Research which focuses on helping those who have reduced appetite is also crucial, given our growing ageing population and risks associated with malnutrition.

Suzanne Zaremba is a lecturer in nutrition at theCentre for Public Health Nutrition Research at the University of Dundee. Miriam Clegg is a lecturer in nutritional sciences at the University of Reading. This article first appeared on The Conversation

Go here to read the rest:
How the diet industry uses and misuses knowledge of hunger and satiety - The Independent

Lockdown tips: Try to wake up and sleep at the same time to regulate sleep cycle

Lockdown in India has been extended till May 3. The announcement comes on the day which was supposed to be the last day of the initial lockdown which began on March 25. This means that one needs to continue with following healthy eating habits ad exercising regularly. This is a good time to re-establish your connection with home-grown wisdom, says nutritionist Rujuta Diwekar on Instagram. In one of her recent posts, she shares meal options, workout tips and healthy habits that can make your time more productive.

Start your day with a banana, some soaked raisins, or soaked almonds. Bananas can help you with constipation, while soaked raisins can reduce PMS and thyroid symptoms, and almonds can be beneficial for diabetics and heart disease patients. "A healthy start sets the tone for the day. It puts you in the tone to balance chores and work from home," says Diwekar.

Also read:Weight Loss Tips For Lockdown: 5 Effective Ways To Get A Slimmer Waist

Healthy homemade breakfast options include poha, idli, upma, dosa, parantha, egg and pav, etc. You can also have deep fried vada or puri once a week. Mangoes are now in season. Have a refreshing glass of mango shake. "Healthy homemade breakfasts can keep your blood sugars and mood steady throughout the day," she adds.

Homemade poha makes for a healthy breakfast optionPhoto Credit: iStock

On this time of the day, you can have nimbu, kokum or amla sherbet. Or, you can opt for eating one fresh and seasonal fruit. Keeping yourself well-hydrated is important to prevent sugar cravings after lunch. Vitamin C rich fruits or sherbets can help with assimilation of iron and keep your haemoglobin levels high.

Dal rice, or roti sabzi with chutney are healthy lunch options. Having a chutney or pickle helps if you have deficiency of micronutrients like Vitamin B12 or Vitamin D.

In case you are experiencing bloating, gassy or hot flushes, you can have a banana and a roti, or make a shikran poli (which is made with banana, sugar, milk and chapatti).

Also read:Lockdown Health Tips: Prevent Long Sitting Hours With These Simple Chair Exercises

Dry coconut and jaggery/cashews and jaggery/ dry snacks like matthri, shakkarpara, murmura, chivda, chakli, etc. All these foods are mood enhancers which are rich in essential fats and minerals. Eating them can also reduce the number of times you feel the need of having tea or coffee.

This is the right time to shift your lifestyle towards having early dinners. Khichdi, dal rice, rice and legumes, egg or paneer make good options. These foods are easy to digest, cook and clean, says Diwekar. Legumes and rice are a good combination of essential and non-essential amino acids and fibre. They are also beneficial for your gut health.

Have early dinners for weight loss and good healthPhoto Credit: iStock

To sleep better and give a boost to your immunity, have a cup of turmeric milk at bedtime. If you are suffering from insomnia, add a pinch of nutmeg. It can also help if you have weak digestion. Add dried ginger powder to it if you have weak bones, joints and low strength. For better skin and hair, add 1-2 strands of kesar.

Also read:Coronavirus Prevention Tips: How To Clean Your Groceries During The Coronavirus Outbreak? Our Experts Tell

(Rujuta Diwekar is a nutritionist based in Mumbai)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Original post:
Lockdown Extended: Diet And Workout Tips To Maintain Your Fitness And Avoid Gaining Weight - NDTV News