Thandeka Kubheka, a TB auxiliary nurse at Witkoppen Clinic, explains the symptoms that people with TB suffer from.

What are the symptoms?

Mlotshwa explained that he and his colleagues have been trained to look out for four main identifying symptoms of the illness:

Coughing for two weeks, or for any duration if you have a compromised immune system (such as someone with HIV)

An unexplained loss of weight.

A persistent fever that youve had for over two weeks and cannot explain

Sweating, especially at night

Juddy Kwetsi, a TB auxiliary nurse at Witkoppen Clinic, holds up some of the medication used to treat the illness. What medication is prescribed depends on the patients weight and what other health issues they may have.Photo: Robyn Kirk

Other related symptoms to watch out for are a loss of appetite, weakness and fatigue. At the clinic, we routinely screen for TB and well ask questions about these four symptoms. We then take a specimen sample from the patient [of sputum, basically a mixture of spit and mucus coughed up by the patient into a specimen jar] and send it to the lab, where theyll test it for the presence of the bacteria.

Lawrence Mlotshwa, the head of Witkoppen Clinics TB department, told the Fourways Review that about 55 patients who had visited the clinic between January and early March this year have been diagnosed with TB. Photo: Robyn Kirk

Witkoppen Clinic has a special section on site, closed off and with hygiene facilities named Bekezela, where patients being screened can safely provide a sputum sample without risking the infection of others. Once the sample is donated, a TB assistant will label the sample with the patients information and send it through to the lab for testing.

Semile Nhlongo of the Witkoppen Clinic accepts a specimen from a clinic patient, which she will label with the correct patient information and send through to the lab in order to determine if this patient has TB. Photo: Robyn Kirk

How is TB treated?

Here at Witkoppen Clinic, we treat patients holistically, so the treatment for TB would be different for, say, someone who is also HIV positive or other health issues, Mlotshwa explained. We treat TB with medication and the regiment has two phases. The intensive phase lasts for two months and we give them medication with four agents to fight off the bacteria. Then its the continuation phase, where we continue to treat the patient with two agents for between three to six months.

The doses for each patient is based on their weight and it is vitally important to finish your course of treatment even if you start to feel better after only a few months. We strictly advise patients that they mustnt stop early, as, if they are not completely cured, the TB will come back stronger, which is how you end up with drug-resistant TB.

Related Article:

Life Fourways Hospital is equipped to deal with COVID-19

See original here:
Four things you need to know about TB this TB Awareness Month - Fourways Review

Weight loss groups are no longer occupied solely by women - over the past few years men have also been discovering the slimming secrets to success.

In fact, three men in Cornwall have spoken out to urge others to head along to their local Slimming World meeting.

Paul Mills said he was pushed to make changes to his life after a family holiday and has lost 8s 10lbs so far.

He said: "The final straw was a family holiday and generally feeling very unhealthy. Capped off by young nephew pointing out my big belly. We made a decision to join Slimming World when we got back.

"We find food optimising very easy with no real problems. My favourite meal is miso baked salmon with sweet potato wedges and steamed vegetables.

"We are much more active and swim regularly as well as use the exercise bike; our level of fitness has improved and we both feel much better. I can fit in clothes I have not worn for a long time and the best bonus so far was not having to use the extender belt on a plane.

"My family and friends reaction has been a massive boost and this has all been achieved with the fantastic support given by members in my group and my consultant Hayley."

Ian (pictured above) is also celebrating his success and got off to a great start - with a loss of 4.5lbs in week one.

He said: "I had previously tried to lose weight with Slimming World online, but lost focus and started to struggle. Members from Chrissys Monday group in Truro encouraged me to give the group a try.

"I went along with a family member and got off to a flying start, losing 4.5lbs in my first week. Making the subtle changes to how I shop, cook and eat has been easy to do. Free food is fantastic, there is so much you can enjoy, including curry and steak with all the trimmings."

Ian continued: "The changes that I have incorporated with food and activity have attracted lots of positive comments from my friends and family and this has really spurred me on.

"In group, the fun, learning, motivation and support from fellow members and consultant Chrissy has helped me to reach my target weight, having lost three stone in three months. I have really enjoyed it too.

"I feel really positive and chuffed that I have some great awards under my belt, which itself has moved a few notches. Hopefully others might be inspired by my journey and take steps to do the same, they wont regret it."

Brian, who attends a group in Portreath, said: "I was told that as time goes on, I could end up in a wheelchair, or would need two new knees.

"The option was to lose weight, get fit and put off the operation for as long as possible.

"Secret is to not beat yourself up along the way and have fun... Yes group is fun."

Iceland do a range of Slimming World foods and is currently offering a free six pack of Muller Light yoghurts (worth 3) with three selected meals or meats.

They do meals, meats, vegetarian, chips, sauces and soups.

The range includes jackfruit chilli, sausage pasta, meatballs, diet Cola chicken, quarter pounders, vegan cottage pie, ginger chicken noodles and lasagne.

Buy them here

Louise, who runs groups in Indian Queens and St Columb, said: "With the rise of trendy fad diets, people are often seduced by the promise of fast weight losses and take quick-fix routes to lose weight.

"However, these methods of weight loss arent sustainable after all, who wants to feel hungry all the time or give up their favourite foods indefinitely? Especially when that so often means that by February New Years resolutions are a distant memory.

"The fact is, theres no magic pill when it comes to weight loss and the best weight-loss plan is the one you can stick to.

"Our members lose weight by making small changes to the way they shop, cook and eat and filling up on free food foods that are low in calories but satisfying like pasta, lean meat, fruit, veg, potatoes and more so they dont have to go hungry or give up their favourite meals.

"We encourage members to gradually become more active and we provide great support along the way.

"Members develop healthy habits that they can keep up for life, so they can not only reach their target weight but stay there forever."

Here are Louises top tips:

It is a huge misconception to think that you have to make dramatic changes and survive on lettuce leaves and carrot sticks in order to lose weight.

Members are encouraged to make small and simple swaps like switching from oil to low-calorie cooking spray and full-fat butter to low-fat spread, and swapping white bread for wholemeal bread.

Losing weight is much easier when you get in the habit of planning your meals for the week.

Pick meals that you know youll enjoy, try new dishes to keep things interesting and make a shopping list its hard to enjoy healthy meals if you dont have the foods you need to make them in your kitchen.

When youre losing weight, the importance of having a strong support system around you is absolutely vital. Our groups are fun and informative, and members never feel alone on their journey.

Everyone is in the same boat - your fellow members will have lots of tips, recipes and ideas to share; they will celebrate with you when youre doing well and pick you up if you ever have a difficult week.

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But theres no need to run before you can walk. If the thought of exercise makes you sweat, dont let your fears steer you away from getting active after all, exercise isnt just about Lycra and aerobic classes.

We encourage our members to make simple swaps from taking the lift and using the car for short journeys to taking the stairs and walking to the shops.

Increase your activity levels gradually until you reach the recommended level of 30 minutes five times a week.

Having a visual reminder of your long-term goal is a great way to help you stay on track with your weight-loss journey.

Not only is it a great way to see the amazing progress youre making, its a good way to keep yourself inspired and committed. Members often recommend using measurement charts and progress pictures to keep motivated not only will they remind you why youre losing weight, they're fun too.

Read the original post:
These male weight loss heroes prove that Slimming World isn't just for women - Cornwall Live

Getty / filadendron You Don't Need Dumbbells to Lift Weights - Use These Everyday Items as Easy Alternatives

If you're going to be stuck at home for a while and are avoiding the gym, you may feel hopeless without the gym equipment you are used to to get in a good full-body sweat. Unless you're sitting pretty on a garage or basement home gym deal, most of us don't have room for a treadmill or a Peloton bike. I mean, most of us (I raise my hand slowly) don't even have room for free weights. And while bodyweight workouts are effective, if you're looking to fast-track muscle gain and weight loss, weightlifting is hard to beat.

You can, in fact, do resistance training without actual weights - you just have to get a little creative about it. POPSUGAR asked for at-home weightlifting tips from Joe Bach, ACE, founder and CEO of the fitness brand Bach, whose trainers often make house calls on clients for home workouts. His recommended adaptations for classic weightlifting moves are perfect for when you don't have any actual weights to lift, whether you're traveling or working out in your own living room.

Bicep curls: Curl cans of food, jugs of milk, or a big bag of dog food

Weighted squats or lunges: Hold a bag of laundry, a 5-gallon water jug (filled according to your strength), or a full reusable grocery bag to add weight to your squat.

Overhead presses: Do overhead shoulder presses by holding on firmly to two cans of food or a couple of jugs of milk or bottles of water (filled according to your strength).

Triceps kickbacks: Grab a couple of cans of food or filled water bottles, which feel almost the same as weights when you're doing triceps kickbacks.

Bulgarian split squats: Hold your water bottles or cans of food in two hands and place your back foot on a coffee table or low chair to work your glutes with this move.

Have a couple resistance bands? You don't need them to get a good home workout, but they open up a whole new range of possibilities and are a lot easier to store and pack than free weights. (Try these Fit Simplify Resistance Bands ($11) from Amazon to start.) You could even use large, sturdy rubber bands instead, but be careful that they don't break and snap back on you. Joe recommended a couple of easy exercises you can complete at home with a resistance band, and here are four bonus moves you can also add to your routine.

Shoulder presses or bicep curls: Stand and step on the end a resistance band with one foot. Hold the other end in one hand, bring it to your shoulder to do a bicep curl, or press it upward for an overhead press shoulder exercise.

Chest presses or back rows: Wrap your resistance band around a full water bottle. Set the water bottle outside a door and shut the door so that it holds the water bottle in place. Use that anchor to do chest presses or rows for your back muscles.

Disc sliders are another cheap at-home workout investment - this six-pack of Inmaker Exercise Sliders ($10) is available on Amazon Prime - but you can also replace them with towels or soft socks on a hardwood floor, or paper plates on carpet, to work on balance, strength, and control. Joe recommended reverse lunges and mountain climbers, and if you're feeling creative, here are four other moves to try out.

Substituting your weights and working out at home isn't any more dangerous than working out at the gym, Joe said, but you should still be aware of your space and its limitations as well as your own. "Be careful of slippery surfaces, and make sure you're nourished so you don't fall and hit your head on something," Joe said. "There may be no one else around, like in a gym, if you pass out or feel ill."

Beyond that, go for it. "Crank up the music, turn off the TV, get off your phone, and set a timer. Get that workout done in 20 or 25 minutes," Joe told POPSUGAR. "That's the best part about a home workout: the convenience and saving time."

Slideshow: Shannon lost 85 lbs. in 10 months with barely any exercise (Courtesy: PopSugar)

Read the original here:
You Don't Need Dumbbells to Lift Weights - Use These Everyday Items as Easy Alternatives - msnNOW

Prior to leaving the Army in 2001, I was diagnosed with asthma and ligament damage from knee surgery. After I was honorably discharged, I used those medical conditions as an excuse not to exercise and began to gain a lot of weight. I went from a lean 185 pounds to 250 pounds. I had little energy and motivation to work out and eat healthily. I worked as a field technician back then and ate fast food every day. I did not exercise at all.

The weight gain definitely affected my mood and social interactions. I was very self-conscious of how I dressed and even wore t-shirts to the beach and pool. I was truly in a depressed state.

I decided to lose weight after my father died in 2005, but it took me until 2010 to fully commit. In 2010, I moved from Michigan to Colorado, and that move provided me the environment and support I needed to make a fitness change for the better. I set a goal of losing 20 pounds in three months. I shook off the depression of losing my dad, and began to eat healthier and exercise.

For my diet, I swapped out fast food for home-cooked meals. I incorporated a higher protein diet designating about 50 percent of my calories to protein, 30 percent to fat and 20 percent to carbohydrates. This diet allowed me to build muscle and lose fat at the same time. It was definitely hard in the beginning, but like with any new habit, once you do it for a while, it becomes more of the norm. There were days I struggledand I still strugglewith cravings, but I simply go to my crave curbing foods, like fruits, to get me through.

I had to learn how to cook healthy meals, like lean meat. Now, Ive learned to prepare all my meals on the weekend, making my week easier to handle.

I began to lift weights and do cardio five to six times per week. I first started working out at the gym at my jobit was similar to a hotel gym. Eventually, I outgrew that gym since the dumbbells only went up to 50 pounds. I tracked my food and workouts in the Lose It! app. I even incorporated workouts I found in Men Health magazine and on Menshealth.com

Between Aug 2010 and Aug 2011, I lost over 40 pounds. I did activities that Ive never done before, like going to the gym regularly and participating in numerous 5k races, 10k races, and even a half marathon.

However, I loved weight training the most. In 2013, at the recommendation of friends and fellow gym-goers, I competed in my first Natural Muscle Bodybuilding Showand won! I have since won 12 physique or bodybuilding shows and even won a Natural World Muscle Model Title in 2017.

The lessons I learned in the gym, and in my workouts, I have applied to my career in corporate America. Many know of my transformation and it has sparked others to change their health and fitness. I do my best to support and encourage people to live a fit lifestyle. Living a fit lifestyle not only positively impacts the person, but positively impacts everyone around them too. I teach people that there is no magic formula to building a better body. Its more about finding what works for you and being consistent with exercise and a proper diet over time.

Originally posted here:
I Turned to Bodybuilding and Healthy Eating to Cope After My Father's Death - Men's Health

Building the best home gym requires you to get the best home gym equipment this shouldn't come as a surprise. The problem is, there are so many different equipment to choose from and it requires so much research to know which ones are the best, many people give up before even making the first steps.

Even here on T3, we have dozens of home gym buying guides which would take hours to pore over. To save you from staring at the screen for hours reading them all, we decided to create one, ultimate guide that lists all the best home gym equipment, from all categories, giving you the very best and most affordable models in each.

If youre in a hurry to get started, these are our favourite retailers of the best home gym gear.

Shop home gym at Fitness Superstore (UK)

Shop home gym at Wolverson (UK)

Shop home gym at Amazon (UK)

Shop home gym at Walmart (USA)

Shop home gym at Amazon (USA)

What sort of home gym equipment you should buy first depends on your fitness goals and of course, the available floor space. If your aim is to build muscle and haven't got much space, you's better get a weights bench and a dumbbell set. Same goal but more space? Get a barbell and a multi gym as well.

If you are into cardio but have limited space and limited budget, you might want to consider getting a foldable indoor rowing machine. Have a bit more space? Get an indoor exercise bike. Got even more money and space and also couldn't care less about the downstairs neighbour? Get a treadmill.

If you are really ]on the budget and live in a small rented apartment, you can still build a home gym by getting an ab roller, a door pull-up bar and a set of resistance bands. No budget is too short and no home is too small to build the best home gym!

Garage indoor cycling gym, aka pain cave

(Image credit: Wattbike)

What is the best home gym equipment for you depends on your fitness goals. Everyone have their own personal goals, let it be because they want to lose weight fast or tone up, maybe both. You shouldn't get a pull up bar if your aim is to lose belly fat and no need to invest in a treadmill if you want to build muscle mass.

If you have some money to burn on home gym equipment and your aim is to build functional muscles, get the Assault AirRunner Curve Treadmill. It might be an investment at the beginning, but this wonder-machine can help you lose fat and build muscle too. It has a commercial grade belt and doesn't require any electricity either.

Should you want to build muscle mass at home, get the Bowflex SelectTech 1090 dumbbells. Dumbbells are the single most versatile home weights you can have and with them, you can work out your whole body. The Bowflex SelectTech range is said to provide best-in-class dumbbell workout experience, a pair of them replacing more than 20 dumbbells.

(Image credit: Bowflex)

The best home weights, but cost as much as some fitness machines

Weight spread: 2-22.5kg or 4-41kg

+Space saving design+Feel like regular dumbbells+High quality

-Premium price tag

Today's best Bowflex SelectTech Dumbbells deals

Modular dumbbells have a lot of advantages over regular, single-weight dumbbells, in a home gym environment. They take up much less space and it is also more convenient to switch between weights. And when it comes to modular dumbbells, nothing compares to the Bowflex SelectTech dumbbells, being one of the most coveted home gym equipment in general.

These beasts from Bowflex pack 2-24 or 4-41kg in each dumbbell, depending on the model you go for, with weight selection as easy as spinning a dial. When paired with a simple weights bench, they offer an effective alternative to a gym floor, yet don't require an entire rack to house.

Read our Bowflex Selecttech review

There are other modular dumbbell brands and models, of course, but Bowflex's SelectTech range wins by offering an experience similar to classic dumbbells and merging this experience with the convenience of the dial switch. the different weights are not colour coded, though, so pay attention which setting the dial is on before you try to lift the dumbbells of the plastic holding tray.

Overall, a great solution for those who like to push on with intensive 'drop set' workouts or for those who are tight on space. In fact, our only real reservation is the price, which will make you sweat before you even try to lift them.

Buy the Bowflex 2-24 Kg SelectTech Dumbbells (Pair) at Fitness Superstore

(Image credit: Mirafit)

Get one pair at the time as you progress

+Rubber coating for less floor impact and noise+Great value for money+Knurled steel grip

-There is no option to buy a range, only in pairs

If you prefer and have space for storing multiple dumbbells, opt in for the Mirafit Rubber Dumbbell Set. You can buy them as you go along and the weight range is pretty good so it will see you through many years of home exercising. You can go from 5 kilo all the the way up to 35 kilo per dumbbell in 2.5 kg increments.

Needless to say, to buy all the different weights would not only take up significant amount of space but it would also cost quite lot, too, so be considerate before you decide to buy another set. It's best to check what weight range you use in a gym most often and get the corresponding weights for your home gym.

The Mirafit Rubber Dumbbell Set as the name suggests has a rubber cover on the plates so they make less sound as you throw them down on the hard floor in the living room (please don't throw weights around). The rubber coating also helps the dumbbells stay in place once they are on the floor. The handles are knurled, making them easier to hold without the weights spinning as you perform your barbell curls. Which is pretty much the only exercise you will do with these weights, let's face it.

Buy the Mirafit Rubber Dumbbell Set at Amazon

(Image credit: TRX)

The best kettlebells you can get

Weight range: 4kg to 28kg

+Top quality+Comfortable handle

-Heavier versions are expensive

TRX kettlebells are the best we've ever used for full-body workouts

Kettlebells are probably almost as versatile as dumbbells and even better, most kettlebell exercises are less stationary, helping you build functional muscles as a result. Just like Bowflex with modular dumbbells, TRX is the household name in the world of kettlebells.

Its premium line of kettlebells are all beautifully finished and each one has been put through a "premium gravity cast moulding process", which is said to increase durability. It also results in that lovely, flat bottom, which makes its easier to rest the kettlebell on the floor when switching hands during an arduous squat push press routine.

The different weights have colour coded handles, making it easier to distinguish them and pick up the correct one, even if the side with numbers on facing away from you. The available weight range is between 4-24 kg, although for anything heavier than 16 kilos, you will have contact TRX directly. Not like a 16 kilo kettlebell is not enough for most two handed kettlebell exercises.

Buy TRX Training Gravity Cast Kettlebells at Amazon

(Image credit: Opti/Argos)

Best cheap kettlebell for beginners

Weight range available: 2kg to 10kg

+Gets the basics right+Bargain price

-Only go up to 10 kg

The Opti Kettlebell range manages to offer decent quality for a very reasonable price: the lightest, 2 kilo Opti Vinyl Kettlebell costs as little as 5.99 at Argos. Granted, not many people will be able to have a proper workout using a single 2 kg kettlebell, but still, it can give you an idea just how well priced Opti kettlebells are.

On the downside, the heaviest Opti kettlebell you can get is the 10 kg variety and if you are planning on doing some demanding kettlebell swing sessions, a single 10 kilo kettlebell might not cut it. You can, of course, do more reps with smaller weights and eventually get a 12 or even 16 kg kettlebell if you think you can't possibly do more than a 100 reps with the 10 kg Opti Vinyl Kettelebell.

The Opti Kettlebells are compact and quiet and the different weights have different colours too. Not just the handles, the whole kettlebell has been coated with coloured vinyl, making them striking looking and the handles a bit slippery when your palms are sweaty. For the price, though, we are not complaining.

Buy Opti Kettlebells at Argos

Two in one: best AND most affordable weight bench for home

Max load: 260kg (incl. user)

Dimensions: 125x55x43 (Flat) to 117cm (Highest Position) cm

Foldable: No

Adjustable: Yes

+Gym-grade equipment for less than a membership+Adjustable

-Cushion on the thin side

Despite the reasonable asking price, the Mirafit Heavy Duty 260kg FID Weight Bench still packs a solid frame, constructed from 7cm x 5cm steel tubing. It also boasts premium extras such as the small wheels at the back and grab handle at the front for easy manoeuvrability around the sofa or the debris on the garage floor.

Working your pecs from all the different angles won't come easier than this. The Mirafit Heavy Duty 260kg FID Weight Bench has six backrest angles and four individual seat angles that allow a great selection of positions from which to perform gun-busting routines.

As versatile as the Mirafit Heavy Duty 260kg FID Weight Bench is, it doesn't come with a weights rack, so unless you add one the bench is more suitable for use with a dumbbells and other one handed weights.

Buy Mirafit Heavy Duty 260kg FID Weight Bench at Amazon

55 different exercises all on one machine

Weight stack: Dual, 160lb (73kg) each

Type of movement: Cable motion/User defined motion

Bench: Optional

+Massive weight stack+Gym-grade home equipment

-Bench is extra 500

The Life Fitness G7 multi-gym is a professional-grade setup for private use, featuring hefty dual weight stacks, fully adjustable twin pulleys and a chin-up bar, making it one of the most all-encompassing system that you can own and giving you the ability to workout almost every conceivable muscle group in the body.

With the Life Fitness G7 multi-gym, you can perform 55 different exercises but you will need definitely need some floor space to house this gargantuan beast of a home gym equipment. It measures over two-metres tall, around two-metres wide and the same depth, which is quite a lot of floor space to take up. It's not cheap either.

In fact, buying a Life Fitness G7 multi-gym will set you back 2500/$2999 and that price doesn't include the optional weight bench, adding that on will cost an extra 500/$500.

However, the US-built contraption is designed and constructed to last for many years and that hefty initial outlay does include free installation, a training DVD with two workout routines, an exercise book with over 60 exercises and a bunch of pulley attachments to ensure you hit every muscle that counts. Also, it removes the need to workout near people. Money well spent, then.

Buy the Life Fitness G7 multi-gym (without weight bench) at Amazon

Full upper body workout

Weight stack: Single, 57 kg

Max. capacity (high pulley): 65kg

Max. capacity (low pulley): 145kg

Maximum user weight: 135kg

+Solid build+Integrated preacher pad

-Supports only one type of leg exercise

With a 57kg weight stack and a pulley system that equates to a maximum resistance of 150kg on the leg developer pads, the Weider 8700 home multi-gym offers great bang for the buck and is great for anyone looking to pile on the mass at home.

A chunky construction and comfortable pads make up for the fact that the amount of adjustability on the back pad is limited (no flat press here), but it's still possible to conduct all manner of exercises without the space typically required by free weights and barbells.

The Weider 8700 home multi-gym is best for upper body workouts since there is really only one leg exercise you can do with it: seated leg extensions. Given the low price tag, cutting some corners are to be expected, so we are not all disappointed after all.

Buy the Weider 8700 home multi-gym at Amazon

Not just an exercise bike: the ultimate smart bike trainer

Connectivity: ANT+ FEC and Bluetooth Smart Control

See original here:
Best home gym: all the equipment you need work out at home - T3

Jane Brody

CNA/THE NEW YORK TIMES Ive long thought the human body was not meant to run on empty, that fasting was done primarily for religious reasons or political protest. Otherwise we needed a reliably renewed source of fuel to function optimally, mentally and emotionally as well as physically.

Personal experience reinforced that concept; Im not pleasant to be around when Im hungry. Theres even an official name for that state of mind, confirmed by research: Hangry!

But prompted by recent enthusiasm for fasting among people concerned about their health, weight or longevity, I looked into the evidence for possible benefits and risks of what researchers call intermittent fasting. Popular regimens range from ingesting few if any calories all day every other day or several times a week to fasting for 16 hours or more every day.

A man I know in his early 50s said he had lost 12 pounds in about two months on what he calls the 7-11 diet: He eats nothing from 7 pm until 11 am the next morning, every day.

I was skeptical, but it turns out there is something to be said for practicing a rather prolonged diurnal fast, preferably one lasting at least 16 hours. Mark P Mattson, neuroscientist at the National Institute on Ageing and Johns Hopkins University School of Medicine, explained that the liver stores glucose, which the body uses preferentially for energy before it turns to burning body fat.

It takes 10 to 12 hours to use up the calories in the liver before a metabolic shift occurs to using stored fat, Mattson told me. After meals, glucose is used for energy and fat is stored in fat tissue, but during fasts, once glucose is depleted, fat is broken down and used for energy.

Most people trying to lose weight should strive for 16 calorie-free hours, he said, adding that the easiest way to do this is to stop eating by 8 pm, skip breakfast the next morning and then eat again at noon the next day. (Caffeine-dependent people can have sugar-free black coffee or tea before lunch.) But dont expect to see results immediately; it can take up to four weeks to notice an effect, he said.

Mattson and his colleague Rafael de Cabo at the ageing institute recently reviewed the effects of intermittent fasting on health, aging and disease in the New England Journal of Medicine.

Their article was prompted by frequent questions patients are asking their doctors about the health effects of fasting. Given their limited knowledge of nutrition, doctors are often unable to advise their patients, Mattson said.

Although there have been a number of recent studies assessing the effects of intermittent fasting on people, none are long-term, and the vast majority of disease-related findings stem from research on laboratory animals. For example, in an animal model of stroke, those fed only intermittently suffered less brain damage because they were better able to resist the stress of oxygen and energy deprivation.

Other animal studies have shown a robust disease-modifying benefit of intermittent fasting on a wide range of chronic disorders, including obesity, diabetes, cardiovascular disease, cancers and neurodegenerative brain diseases, the researchers reported. Their review of both animal and human studies found improvements in a variety of health indicators and a slowing or reversing of aging and disease processes.

For example, human studies of intermittent fasting found that it improved such disease indicators as insulin resistance, blood fat abnormalities, high blood pressure and inflammation, even independently of weight loss. In patients with multiple sclerosis, intermittent fasting reduced symptoms in just two months, a research team in Baltimore reported in 2018.

If you think evolutionarily, Mattson said, predators in the wild fight for prey in the fasting state and are better at recovering from inevitable injuries. The human counterpart people who evolved in feast-or-famine environments would not have survived unless somehow protected by fasting.

Our human ancestors did not consume three regularly spaced large meals, plus snacks, every day, nor did they live a sedentary life, the researchers wrote. The studies they analyzed showed that most if not all organ systems respond to intermittent fasting in ways that enable the organism to tolerate or overcome the challenge and then return to normal.

Mattson explained that during a fast, the body produces few new proteins, prompting cells to take protein from non-essential sources, break them down and use the amino acids to make new proteins that are essential for survival. Then, after eating, a lot of new proteins are produced in the brain and elsewhere.

A reasonable question might be How safe is intermittent fasting? When fats are used for energy, they produce substances called ketone bodies that regulate the expression and activity of many proteins and molecules that are known to influence health and aging, the researchers reported. Ketosis, a buildup of acidic ketones in the blood, is a state that the Atkins diet, the ketogenic diet and other carbohydrate-restricted diets aim to achieve. Taken to extremes, however, ketosis can damage the liver, kidneys and brain and is especially dangerous to people with various chronic disorders like diabetes and heart disease.

Another important question: How practical is intermittent fasting? Not very, especially in its early weeks or for people with limited control over their mealtimes.

Many people will experience hunger, irritability and a reduced ability to concentrate during periods of food restrictions, the researchers wrote. They added, however, that these side effects usually disappear within a month.

Socially, eating restrictions like intermittent fasting can be very limiting. How do you respond to a 7 pm dinner invitation if thats the start of your fasting window?

For people with a known or hidden tendency to develop an eating disorder, fasting can be the perfect trigger, which I discovered in my early 20s. In trying to control my weight, I consumed little or nothing all day, but once I ate in the evening, I couldnt stop and ended up with a binge eating disorder.

How well this diet might work for you may depend largely on your usual pre-diet snacking and drinking habits and the kinds and amounts of foods you consume during the non-fasting hours. Knowing you cannot eat at all for a prescribed period may prompt some people to cram in whatever they want during the eating window, regardless of its nutritional value.

Mattson cautioned that intermittent dieters should eat healthy foods, including whole grains, healthy fats and protein, limit saturated fats and avoid sugar and refined carbohydrates. And on fasting days, be sure to stay well-hydrated. He also suggested a gradual decrease over a period of four months in the hours and days of restricted eating and in the amount of calories consumed on fasting days.

Originally posted here:
Hangry people listen up, here are the benefits of intermittent fasting - Borneo Bulletin Online

Tired of being hammered over the head with a head of lettuce about eating more plants? Fair enough. But eating more plants - whether you want to call yourself plant-based or not - has some pretty powerful perks when it comes to your health, way beyond a smaller jeans size (though research has shown losing weight is one of the top benefits of a plant-based diet). Read on to find out what they are and give that kale in your crisper a second chance.

While theres no official definition of a plant-based diet, many people take it to mean that youre eating more plants but that you may be eating a flexitarian or vegetarian diet, says Amy Gorin, RD, an NYC-based registered dietician. Being vegan is a little more extreme, she adds, restricting all animal products like eggs, fish, and even honey. For those not willing to give up their Sunday scramble,adopting a 'plant-leaning' or 'plant-forward' approachis a nice middle-ground to help you begin to integrate more plants and fewer animal products into your diet. Learn more about the distinctions between the labels plant-based, vegan, plant-leaning and more here.

Its not just the lack of meat that goes along with a plant-based diet, but the shift in what youre adding to your diet instead of your usual foods. People who eat pulses (such as chickpeas, white beans, and lentils) regularly are 22% less likely to be obese, Gorin says. Beyond weight loss, eating a vegetarian diet can also help lower your risk of type 2 diabetes and coronary heart disease.

A 2014 study published in Trends in Food Science & Technology suggested that plant-based diets can improve your memory largely by preventing the degeneration of the mind. The researchers argue that, since bodily stress and inflammation can lead to degenerative diseases and neurodegeneration, its important to have a diet that helps minimize these issues and a plant-based diet are able to accomplish this.

A major contributor to client change in the United States is the means by which we support meat-based diets. According to research published in The American Journal of Clinical Nutrition, The U.S. food production system uses about 50% of the total U.S. land area, 80% of the freshwater, and 17% of the fossil energy used in the country. As the population increases, so does this number.

On the flip side, a 2014 study of Europes meat and dairy intake found that lower livestock production leads to 40% lower nitrogen emissions along with 2540% lower greenhouse gas emissions. By not eating meat, or simply lessening the amount of meat in your diet in favor of plants, your impact on the earth and your carbon footprint lessens with it. Its also worth noting that its easier and more practical for many people to raise their own fruits and vegetables than livestock, so if you are able to take your plant-based diet in-house and grow your own plants, youre able to continue cutting down on this impact and be more sustainable. Read more about what difference one person can make by switching to an entirely plant-based approach here.

Many diets serve as quick fixes, helping you get healthy and lose weight fast, only to gain every pound back the moment you stop it. And the reason you have to stop them is because many of these diets are too restrictive to realistically live off of indefinitely. But plant-based diets offer a functional take on a healthier lifestyle, meaning that the steps you take forward in your health are more likely to stick.

Beyond slashing your risk of chronic and long-term disease, a plant-based diet can also keep you from getting the common cold or the flu each year.Switching to a diet that centers fruits, vegetables, legumes, nuts and seeds and forgoes animal products has been proven to strengthen your immune system and fend off seasonal illnessessuch as the flu. Adding more plants to your diet ensures that your body receives plenty of antioxidants which are key in defending your immune system and reducing your risk of disease.

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The 6 Surprising Benefits of Eating a Plant-Based Diet - The Beet