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Category Archives: Diet And Food
A TikToker Explains What Diet Culture Would Be Like If It Was a Person (Hint: It’s Greedy!) – POPSUGAR
Posted: October 31, 2020 at 10:55 am
If you've heard a friend talk about the "quarantine 15" in the last few months, you know diet culture is alive and well, even in the midst of a pandemic. Diet culture thrives off the insecurity it ignites in society, with the weight-loss industry benefitting financially every time someone gets pulled into another fad diet that never seems to work quite the way they hoped it would. Given everything else happening in the world, we should all try to focus less on the scale.
But athlete and activist Victoria Garrick knows how challenging that can be, which is why she created a TikTok which she later reposted on Instagram told from the point of view of diet culture. In the video, she plays an all-too-familiar character that sets a standard of beauty that's impossible and unattainable, then tries to sell you a variety of products aimed at achieving it. The problem: the standards are constantly changing, because you feeling "good enough" would eliminate the need for diets, teas, and other products purported to help you lose weight. Garrick notes that, as a result, weight loss is a $70 billion industry.
If you're struggling with body image, remember that your worth doesn't come from your body size and that the people telling you it does just want your money. Instead of trying another fad diet, read these therapist tips for learning to love your body or if body positivity doesn't feel right to you, give body neutrality a try. Watch the full video above.
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Nutrition & Dietary Supplements Market to Witness Massive Growth by 2026 | Herbalife, Bayer, Pfizer, Merck, Amway, Abbott Laboratories, Glanbia -…
Posted: October 31, 2020 at 10:55 am
A latest survey on Global (United States, European Union and China) Nutrition & Dietary Supplements Market is conducted to provide hidden gems performance analysis. The study is a perfect mix of qualitative and quantitative information covering market size breakdown of revenue and volume (if applicable) by important segments. The report bridges the historical data from 2014 to 2019 and forecasted till 2025*. The outbreak of covid-19 in global market haves made companies uncertain about their future secario as the prolonged lock-down finds serious economic slump. Some are the key & emerging players that are part of coverage and have being profiled are Herbalife, Bayer AG, Pfizer, Inc., Merck KGaA, Amway, Abbott Laboratories, Glanbia, Archer Daniels Midland, GlaxoSmithKline & DuPont.
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If you are involved in the Global (United States, European Union and China) Nutrition & Dietary Supplements industry or intend to be, then this study will provide you comprehensive outlook. Its vital you keep your market knowledge up to date segmented by major players. If you have a different set of players/manufacturers according to geography or needs regional or country segmented reports we can provide customization according to your requirement.
Competition Analysis:With the drastic change in consumers behavior, firms and brands are curious to understand the implications for their products and services. Some of key competitors or manufacturers included in the study are Herbalife, Bayer AG, Pfizer, Inc., Merck KGaA, Amway, Abbott Laboratories, Glanbia, Archer Daniels Midland, GlaxoSmithKline & DuPont
Market Analysis by Types:, Medical Foods, Sports Nutrition & Additional Supplements
Market Analysis by Applications:Infant, Children, Adult, Pregnant & Geriatric
Quantitative Data:
Market Data breakdown by key geographies, Type & Application/End-users Nutrition & Dietary Supplements Market Revenue & Growth Rate by Type [, Medical Foods, Sports Nutrition & Additional Supplements] (Historical & Forecast) Nutrition & Dietary Supplements Market Revenue & Growth Rate by Application [Infant, Children, Adult, Pregnant & Geriatric] (Historical & Forecast) Nutrition & Dietary Supplements Market Revenue & Growth Rate by Each Region Specified (Historical & Forecast) Nutrition & Dietary Supplements Market Volume & Growth Rate by Each Region Specified, Application & Type (Historical & Forecast) Nutrition & Dietary Supplements Market Revenue, Volume & Y-O-Y Growth Rate by Players (Base Year)
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Important Features that are under offering & key highlights of the Nutrition & Dietary Supplements market report:1. Why lots of Key players are not profiled in Study?> The study is conducted by collecting data of various companies from the industry, and the base for coverage is NAICS standards. However, the study is not limited to profile only few companies. Currently the research report is listed with players like Herbalife, Bayer AG, Pfizer, Inc., Merck KGaA, Amway, Abbott Laboratories, Glanbia, Archer Daniels Midland, GlaxoSmithKline & DuPont
2. Do Scope of Market Study allows further Segmentation?> Yes, for a deep dive we do provide add-on segmentation in premium version of report to better derive market values. The standard version of this report covers segmentation by Application [Infant, Children, Adult, Pregnant & Geriatric], by Type [, Medical Foods, Sports Nutrition & Additional Supplements] and by Regions [United States, China, European Union & Rest of World (Japan, Korea, India and Southeast Asia)]
3. What value addition does Country landscape will provide?> In the premium version of report, two-level of regional segmentation allows user to have access to country level break-up of market Size by revenue and volume** Wherever applicable
Buy Single User License of Global (United States, European Union and China) Nutrition & Dietary Supplements Market Research Report 2019-2025 @https://www.htfmarketreport.com/buy-now?format=1&report=2086786
HTF MI also provides customized specific regional and country-level reports for the following areas. North America: United States, Canada, and Mexico. South & Central America: Argentina, Chile, and Brazil. Middle East & Africa: Saudi Arabia, UAE, Turkey, Egypt and South Africa. Europe: the United Kingdom, France, Italy, Germany, Spain, and Russia. Asia-Pacific: India, China, Japan, South Korea, Indonesia, Singapore, and Australia etc.
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Thanks for reading this article, you can also get individual chapter wise section or region wise report version like North America, Europe or Asia.Contact US :Craig Francis (PR & Marketing Manager)HTF Market Intelligence Consulting Private LimitedUnit No. 429, Parsonage Road Edison, NJNew Jersey USA 08837Phone: +1 (206) 317 1218[emailprotected]marketreport.comConnect with us atLinkedIn|Facebook|Twitter
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This Guy Recreated Arnold Schwarzeneggers Extreme Bodybuilding Diet and Workout – menshealth.com
Posted: October 31, 2020 at 10:54 am
When it came to his latest fitness challenge video, Australian YouTuber Zac Perna turned to none other than Arnold Schwarzenegger, and decided to spend one day living like the Austrian Oak himself would have done during his bodybuilding days.
He drew inspiration for his diet from Schwarzenegger's book, The New Encyclopaedia of Modern Bodybuilding, aiming to keep protein high (1 gram pound of body weight) and keep carbs low while avoiding ketosis. This worked out to 210 grams of protein, 120 grams of carbs, and 70 grams of fat, spread across 6 meals in the day.
After a breakfast of oatmeal, whey protein and blueberries, Zac takes on the intense chest and back workout from the book, consisting of weighted chinups, incline barbell press, bench press, chinups, dumbbell flys, wide-grip bent-over barbell rows, machine pullovers, dips, cable flys, seated cable rows, one-arm cable rows, and dumbbell pullovers. These are organized into super-sets and tri-sets comprising a total of 51 sets.
"That was a stupidly hard workout," says Zac. "Ridiculous workout, I'm absolutely cooked... Turns out I'm not Arnold, and something like that, with 50 sets, it would just leave you absolutely dead. Stuff like that is still interesting though, just to see that sheer effort. And when you're super-setting, you just feel sick... That much volume, you could get away with doing 2 sets instead of 4."
After the training session it's time for his next meal of the day; poached eggs on ezekiel bread."I've only just stopped feeling sick," he says as he tucks in. After that, he cooks and eats four more meals throughout the afternoon: steak and asparagus; white fish, broccoli and rice; chicken parmo and green vegetables; and full-fat cottage cheese with protein powder and almonds.
This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
Zac explains that while the workout he completed was taken verbatim from Schwarzenegger's routine, he took a few liberties with the diet in order to best suit them to his own body and lifestyle. Because, let's face it, none of us is Arnold.
"This whole diet has been for me and for my needs, because there's no point in just finding a diet and 4,000 calories," he says. "I took the foods he liked to eat, and the principles, and made them into a diet that was as nice as possible."
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io
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Pick Up The Flatter Me Dietary Supplement To Help Flatten That Gut – Men’s Journal
Posted: October 31, 2020 at 10:54 am
Mens Journal aims to feature only the best products and services. We update when possible, but deals expire and prices can change. If you buy something via one of our links, we may earn a commission.Questions? Reach us at [emailprotected].
Sometimes, getting our bodies into the shape we want is not easy. You can lose weight and workout plenty, but sometimes you just cant get the desired outcome you want. Especially when it comes to flattening the gut. But you wont have that problem with the Flatter Me Dietary Supplement from Hum Nutrition.
Hum Nutrition is an amazing resource for anyone looking to pick up some supplements to help out in their day. From Mood based supplements to Immunity Boosters, your body will love it if you shop there. Especially with the Flatter Me Dietary Supplement added to the daily routine.
What makes items like the Flatter Me Dietary Supplement from Hum Nutrition so great is that they are all-natural. No manufactured nonsense in there that shouldnt be in the body. All you get is that sweet goodness that will do your body good. All of which is aimed to help flatten the stomach.
Some of the ingredients you can find in the Flatter Me Dietary Supplement is Lipase, Papain, Amylase, and plenty of others. All of these ingredients combine together to breakdown fat and carbs and lactose and all digestion blocking stuff. Because making it easier to digest food is going to help out in your physical fitness journey.
By cleaning out your stomach and bringing it into tip-top shape, the Flatter Me Dietary Supplement helps you get a flatter stomach. Because you wont get bloated anymore, nor will you deal with indigestion. All your stomach will do is get the workout it needs to start losing that curve.
Using the Flatter Me Dietary Supplement is as easy as you could possibly imagine. You just need to take a pill with breakfast and a pill with dinner. With 60 capsules in the bottle, youll have a good supply for a month. So pick up a bottle now to get your stomach on track to looking and feeling the way you want.
Get It: Pick up the Flatter Me Dietary Supplement ($25) at Hum Nutrition
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TECATE PAIRS WITH TAMALES IN A HOLIDAY PROMOTION MARKING MEXICAN AMERICAN FAMILY TRADITION – Food & Beverage Magazine
Posted: October 31, 2020 at 10:54 am
Los Posadas, a holiday tradition for over 400 years, brings family together in the days leading up to Christmas. Tamales, not an everyday meal, have long unified families by reflecting unique home-grown traditions. Much like Las Posadas, tamales are a delight to be celebrated. Now Tecate, in a retail promotion beginning in early November and running through December, is making an emotional connection with shoppers by pairing the popular Mexican Import with a tradition that reflects the Mexican American cultural heritage. In a value-added component a voucher program offers shoppers a chance to win a $25 Uber credit to help get them home safely after enjoying Tamales y Tecates.
Los Posadas is a way to bring the family together in the days leading up to Christmas, says Juan Carlos Montes, Tecate Senior Brand Manager, HEINEKEN USA. Ninety percent of Hispanics celebrate holidays from Hispanic countries, 99% of Hispanics enjoy eating traditional Hispanic food,[1] and they use the holidays to reconnect with where they come from. Their recipes and the beer they drink reflects their unique cultural heritage, continues Montes. The retail promotion celebrates tamales and Tecate with a combination that is pure Mexican and maintains the so-called holiday T diet tamales, tacos, tortas, tostadas, tortillas, tripitas, and of course, Tecate.
The retail promotion recognizes that safe, sober rides are a priority during the holiday season by offering shoppers the opportunity to a win a $25 Uber credit. Impactful merchandising suggests, Ts the Season to enjoy tamales and Tecate and stay safe after enjoying a celebration with family. POS for on- and off-premise features directions on how to enter via text message; winners will be awarded weekly throughout the 8-week program (available in select markets).
Tecate, with its strong Mexican heritage, is uniquely positioned to help retailers drive incremental sales and profits with the celebration of a uniquely Latino holiday tradition. The promotion leverages an incremental holiday opportunity to generate store traffic and higher basket ring as shoppers stock up for the celebrations.
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Bat Week An Opportunity To Separate Fear From Fact – Texas A&M Today – Texas A&M University Today
Posted: October 31, 2020 at 10:54 am
Texas has the largest bat population in the United States.
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Texas A&M AgriLife Extension Service specialists and agents are frequently asked about bats. This Bat Week, experts from Texas A&M AgriLifeandTexas A&M Veterinary Medical Diagnostic Laboratory, TVMDL, offer explanations as to why bats are more friend than foe.
The benefit from bats far outweighs the risk to humans, said Dr. Terry Hensley, TVMDLassociate director, Bryan-College Station. As long as you use common sense around bats, just like any other wildlife, there isnt much to fear.
Bats play an integral part in the Texas ecosystem. Many are insectivorous, or insect-eaters, saving farmers crops from pest damage. Others are nectivorous and serve as pollinators of some types of fruits, cacti and plants with nocturnal flowers.
It is estimated that bats eat enough insects in Texas to save producers more than $1.4 billion annually in pest control costs alone. Some estimates say theyve saved as high as $53 billion worldwide, between preventing crop losses and the reduced need for pesticides annually.
Texas is home to thelargest colony of bats in the world, not to mention having the largest bat population in the U.S.
Between the millions of Mexican free-tailed bats that make Bracken Cave outside of San Antonio their home, to the iconic colony of 1.5 million that live under the Congress Avenue Bridge in Austin, many Texans appreciate and accept these mammals.
Peoples interest in bats is so great that an online Texas A&M AgriLife Bats 101 course is currently in development. Even the annual AgriLife ExtensionBirding the Borderprogram includes bat talks, bat excursions and bat-themed events.
But some people still fear these furry flyers, usually for reasons largely unfounded.
There really are only two main diseases to worry about with bats:rabiesandhistoplasmosis, said Maureen Frank, AgriLife Extension wildlife specialist in Uvalde. If a person is bitten by a bat, wash the bite and go to the doctor immediately.
However, Hensley notes that in North America, rabies really isnt a large issue. Studies have shown that less than one percent of the Texas bat population has the disease, which is fatal to bats.
Infected bats typically die quickly of the disease, limiting the amount of time they could pass it on to other animals. However, when bats hibernate, so does the disease. A bat that contracted rabies right before hibernation can live with the disease for the entire hibernation period.
Odds are slim that a bat, as long as it is left alone, would bite a person. But Hensley said a bat flopping around on the ground, something that would attract curious cats, dogs and other animals, is behavior that could indicate it has rabies.
That is precisely why we give animals rabies vaccines, he said. We want to protect our pets, but the vaccines also serve as a protective interface between ourselves and the diseases our pets could get from wildlife.
Hensley said that by vaccinating our pets we are also protecting ourselves and our families from zoonotic diseases. He also said a bite from an infected racoon or fox is a far more likely way to transmit rabies than direct contact with a bat.
Rabies can be transmitted from a bite or scratch from an infected animal. Another way is through theinhalation of aerosolized rabies virus, although that is far less common, Hensley said.
But that said, thats a reason why if a bat gets into your house, you want it out as soon as possible, he said.
Mexican free-tailed bats fly outside the Eckert James River Bat Cave Preserve for a night of consuming insects in the Texas Hill Country west of Austin, where more than one million bats emerge during summer evenings.
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Bats really have little to no interest in people, so, just seeing a bat in your yard isnt reason for concern, Frank said. However, bats are nocturnal, so seeing one in your yard during daylight hours should raise a flag.
If you do see one acting erratically or on the ground, proceed with caution. This is not normal behavior, so the animal could be sick, injured or among the small percentage with rabies.
Dont mess with a bat on the ground, Hensley said. If it is on the ground, its on the ground for a reason. That is not normal behavior. It could have rabies, or it could be a young bat just learning to fly, much like a baby bird learning to leave the nest.
Hensley said another possibility could be the bat is migrating and taking a rest from traveling. Hensley suggests letting the bat leave on its own, keeping children and pets clear of it in the meantime. However, if the bat is exhibiting erratic behavior, call your local animal control.
If you suspect or see a bat bite a child or pet, it is a good idea to get the bat tested for rabies if you can safely do so. Ideally, you should never handle a bat, especially with bare hands.
Call your local animal control first, Hensley said. If you must remove it though, wear leather gloves and put something like an empty coffee can over the bat on the ground, then slide a piece of paper under the can so you can then turn it over and put on a lid.
Hensley added that you dont want to forget to poke holes in the lid so it can breathe, and then call your local vet or animal control for it to be tested for rabies.
Even if it has rabies or an injury that it needs to be euthanized for, we want to treat it as humanely as possible, he said.
As human populations grow and encroach on wildlands, more people will come in contact with wildlife and the diseases they may carry. Zoonotic diseases are those, like rabies, that can pass between different species.
Weve seen other examples of zoonotic diseases in recent years, such as SARS that originated in bats, andCOVID-19, which most likely did too, Hensley said. But bats arent to blame. They dont want to be around humans, but as we spread into the natural habitats of wildlife, we can expect to see more diseases spreading between mammals.
You dont want bats in your belfry, or in any other structure you, livestock or pets may reside in.
Bats can bekept out of buildingsby pugging the holes where they are observed coming and going. Dont close or block any entry points in the summer, however, Frank said, as this is breeding season and young bats may then be trapped inside.
If a bat does get into your home, you want it out as soon as possible, Hensley said. Open a door and windows, and let it get itself out.
If that doesnt work, call your local animal control he said.
Even though the percentage of bats with rabies in North America is quite small, if you do encounter a bat acting weird around your home or yard, you need to keep in mind that rabies is a likely cause, he said.
For more information about rabies visit the Texas Department of State Health ServicesInfectious Disease Controlwebsite.
Experts say vampire bats are not anything to lose sleep over. In fact, they are not among the 33 speciesfound in Texas.
There are three types of vampire bats whose diet consists only of blood, making them the only mammals that can survive on blood alone. And although they have been known to bite humans, were not their meal of choice.
The vampire bat is not something we need to worry about, Hensley said. They are making their way north, but we dont have to worry about them in the U.S., yet.
Vampire bats are currently found mostly in South and Central America, although they have reached parts of Mexico. These bats use their fangs to make a puncture wound in animals such as cattle and horses as they sleep, then use their tongues to lap up the blood a leisurely meal that lasts about half an hour.
As scary as some bats may seem, its important to remember that theprotectionof all bats is critical to agriculture throughout the world. Texas haslawsin place to protect bats and worldwide there are currently more than 600 endangered species of bats. Abat rescueorrehabilitation centermay also be a helpful resource.
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What is liposuction? How the procedure works and how painful it is – Business Insider India
Posted: October 30, 2020 at 3:55 pm
Liposuction is a surgical procedure to remove extra fat from your body. It started in the 1980s and has become one of the most popular plastic surgeries in the US. An estimated 258,000 Americans got it in 2018.
Today, you can expect to pay around $3,500 for liposuction and most health insurance plans won't cover the cost. But if you're willing to pay the price, liposuction is a relatively safe and quick procedure that can help you shed fat that diet and exercise can't.
Some of the most common places to have fat removed are the belly, thighs, buttocks, arms, back, the upper neck just under the chin, and jawline/jowls.
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Then, surgeons will often inject into the area of operation a solution containing a mix of saline solution, a numbing medicine, and medicine the decreases bleeding. This is to help the skin and fat separate from important structures like muscles and blood vessels so they aren't damaged during the suctioning process.
After liposuction, your surgeon will likely recommend you wear a temporary band or brace over the area of operation to help the skin heal. The band or brace also helps prevent fluid from building up in the area of operation where the fat was removed, between the skin and deeper structures like muscles and blood vessels.
Whether you are awake or asleep during liposuction, you shouldn't feel any pain during the procedure, says Marco A. Pelosi II, MD, a cosmetic surgeon with experience performing liposuction procedures. The recovery, also, should be a relatively mild process.
Ongoing pain near the area where the cannula was inserted is a risk of liposuction, and if the pain grows or pain killers don't help, you should tell your surgeon.
According to the Cleveland Clinic, you should not use liposuction as a weight loss alternative. It recommends that if you want to lose weight, you should first try diet and exercise, then use liposuction to take care of more stubborn areas like the chin or belly fat.
There are some important safety tips to look for when choosing a liposuction provider.
Pelosi says that doctors should also do blood work testing and medical clearances before a liposuction procedure to ensure your safety. These tests are to make sure you can safely undergo general anesthesia without complication. If, for example, you have an infection or are pregnant, you may not qualify for the surgery.
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For last-minute planners, here’s where to take the kids trick-or-treating – Port City Daily
Posted: October 30, 2020 at 3:55 pm
Trick-or-treating may look different this year, but that doesnt mean it cant happen altogether. (Port City Daily/File photo)
NEW HANOVER COUNTY Halloween this year may be weirder than normal.
The pandemic will likely change the traditional trick-or-treating landscape, with many families seeking alternative ways to still dress up and get candy..
Related: 10 ways to celebrate Halloween locally during a pandemic
For parents concerned about contamination as Covid-19 cases are on the rise, there are several safe options in town this Halloween.
Oct. 30, 5 p.m. 7 p.m.|Panacea Brewing Company, 4107 Oleander Drive, Wilmington
The all-vegan Panacea Brewing Company is hosting a kid-centric trick-or-treating event Friday evening. Kids with diet restrictions or who are health conscious are encouraged to attend.
Several local businesses will pass out treats at the trunk-or-treat-style event.
Oct. 30, 6 p.m. 8 p.m.|The River at Wrightsville Avenue Church of God, 2132 Wrightsville Avenue, Wilmington
The River at Wrightsville Avenue Church of God is hosting a drive-thru trunk-or-treating event Friday.
The church asks participants to wear costumes as they safely ride through a crazy display of trunks.
Oct. 31, 9 a.m. 2 p.m.|Downtown Wilmington Riverfront, 721 Surry Street, Wilmington
Every booth at the Downtown Riverfront Farmers Market will be stacked with candy Saturday.
Kids are encouraged to attend wearing their Halloween costumes while parents can get some shopping done.
Oct. 31, 6 p.m. 8 p.m.|Rileys Creek Baptist Church, 19845 NC Highway 210 Rocky Point
Rileys Creek Baptist Church is hosting a drive-in trunk-or-treat in Rocky Point on Halloween.
The event is touch-free, with trick-or-treaters driving through the church parking lot to pick up goodies. All trunks will be six feet apart.
Oct. 30, 7 p.m. 10 p.m.|The Lazy Pirate, 701 N Lake Park Blvd., Carolina Beach
The Lazy Pirate will have live music with JV Flanagan and a costume contest for kids Friday evening.
Kids can tour a pirate ship, play a round of volleyball, and eat free popcorn and cotton candy. Each kid will get a gift and have the chance to compete in the costume contest.
Oct. 30, 6:30 p.m. 7:30 p.m.|3133 Wrightsville Avenue, Wilmington
The Bair Foundation of North Carolina Christian Foster Care & Adoption and Venture Church are hosting their annual trunk-or-treat Friday evening.
Thirty trunks will be decorated and plenty of dressed up characters will be on the scene.
Send tips and comments to info@portcitydaily.com
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What to eat when you have the flu, recommended by doctors – Business Insider India
Posted: October 30, 2020 at 3:55 pm
When you're sick with the flu, it's no fun trying to figure out what to eat and drink. That's why we've put together a list of doctor-recommended foods and fluids to help.
Water is the best thing you can consume to help you get over the flu. "During an infection, the body's basal metabolic rate increases, which can lead to increased loss of fluids, and you need to increase hydration with water to mitigate these losses," Ian Nelligan, MD, of Stanford Health Care, tells Insider.
As for alternative low-sugar beverages like coffee and tea, opt for caffeine-free. Caffeine can cause headaches and jitteriness, which can make you feel worse, especially if you are combining it with over-the-counter cold and flu medications.
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The flu comes with a slew of nasty symptoms, including muscle aches, runny nose, vomiting, and diarrhea. These symptoms not only dehydrate you but deplete you of important nutrients and calories, which are key to fueling your body with the energy it needs to fight the infection.
Yogurt is abundant in protein, calcium, zinc, B vitamins, and Vitamin D, which can help decrease intestinal malfunction. It also contains a number of probiotics, which promote healthy digestion. This might help flu sufferers who are experiencing nausea or vomiting.
Leafy greens, broccoli, and fruits like oranges, strawberries, pineapples, kiwis, and mangoes are a rich source of vitamin C, which studies have shown can reduce the duration of your illness. Vitamin C is also particularly effective at helping fight off the common cold.
Preliminary studies suggest that some other promising remedies include garlic and ginseng, but more scientific evidence is needed for definitive proof that these remedies work for most people.
When you're sick with the flu, you might not feel like doing anything, including eating or drinking. So when push comes to shove, which is more important?
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Women over 40: health and lifestyle advice – Netdoctor
Posted: October 30, 2020 at 3:55 pm
Edging closer to the big 4-0 and worried that your best years are now behind you? Women often see their 40th birthday as a significant milestone that represents middle age and the beginning of the end. But should women be worried about getting older? Does the female body really change over 40? And can you influence the menopause by what you eat, drink and how much you exercise?
Dr Louise Wiseman, a former GP and one of our writers at Netdoctor, has recently published her first book Your Best Life A Doctors Secret Guide To Radiant Health Over 40. Here Dr Wiseman shares 10 expert tips so women of all ages can start living their best life:
How we think about ageing can affect how we actually age. Stereotyping in society can mean that many women actively dread the onset of old age. But studies have shown that if different generations interact together everyone benefits. Countries where communities support each other, regardless of age, have potentially longer living inhabitants.
We have two ages; felt age (how old we feel) and ideal age (what we want to be). If we feel positive about where we actually are now it can add 7.5 years to our lifespan! Spending time with older and younger people is great for health and being surrounded with expert ager role models is invaluable. Remember, the oldest lady in the room is inevitably the most fascinating.
Women over 40 often have many responsibilities including children, elderly parents, work and home life. Stress management is key. When we are stressed, we produce more cortisol (the stress hormone) and actually divert bodily pathways from making the hormones that help us oestrogen and testosterone.
There is now increasing evidence that making a conscious effort to relax can help management of stress. Meditation encourages less use of the part of the brain geared for action and stress (the amygdala) and more use of the prefrontal area instead that regulates emotions and calms panic. The amygdala was useful when we were cavewomen responding to being chased by a bear but is not so useful now!
There is increasing evidence that making a conscious effort to relax can help with stress management.
In the 21st century the amygdala is stimulated by traffic jams, texts and arguments. The result is uncensored adrenaline and cortisol on overdrive, leading to a higher chance of high blood pressure, heart disease, diabetes and obesity. This 21st century amygdala needs careful handling. Meditation, mindfulness and even simple pen to paper journaling can really help a woman over 40 sail easier through the rocky shores of midlife.
The tips of our chromosomes (our genetic material) are called telomeres. These are continually broken down by an enzyme called telomerase. The longer the telomere the better our health and lifespan, the shorter the quicker we may age. You can protect your telomeres against being broken down and reverse some of this 'shortening' or 'ageing' by making a few simple lifestyle adjustments including taking more exercise, yoga and relaxation. Even feeling safe in our homes and environment can help protect our chromosomes in this way. Seeking out a leafy park for a walk has a similar effect.
It is difficult to find good studies of dementia prevention in research because so many factors are at play in developing memory loss. A few pointers may help preserve memory as we age making sure our blood pressure is controlled from our 30s upwards, keeping our minds active by learning new skills and increasing our physical activity. Getting outside whether it is for a run or a creative pastime can also be great socially which may also enhance the sharpness of our minds. We tend to also learn from others, so socialising is key.
Women will have different experiences of menopause whether or not it is natural or induced by medical treatment they receive (eg chemo, surgery). For some women periods just stop effortlessly, for others periods may come closer and heavier before they reduce. Some women are symptom free, others suffer for a long time. Women feel changes in the perimenopausal period which can last many years (from the onset of cycle changes until one year after the final period) that can really affect their daily life.
Following a healthy diet of vitamin and mineral rich foods, healthy proteins and fats can all help energy levels.
Following a healthy diet of vitamin and mineral rich foods, healthy proteins and healthy fats can all help energy levels and wellbeing at this time. Hormones can be manipulated for the worse if you are having too much refined sugar, overly processed food and not managing stress.
Self-medicating with alcohol or caffeine can also make some menopausal symptoms worse (hot flushes and sleeplessness) and replacing nutrient dense foods with alcohol can further exacerbate symptoms. Avoiding triggers for flushes, using meditation, acupuncture and cognitive behavioural therapy (CBT) have all been proven to help. Some women suffer enough that a consultation with a GP with a good knowledge of HRT and other options is essential.
Being aware of your bone health is vital. The natural decline in oestrogen (which is protective of bone) after the menopause means women are more at risk of losing mineral and developing osteoporosis (bone thinning). Bone drainers and replenishers exist in our lifestyle and we can manipulate this to keep our bones strong and try and prevent fractures in later life.
Simple steps like stopping smoking, exercising, avoiding excess alcohol and gallons of caffeinated coffee can all help. Certain women are more at risk of bone thinning (eg due to medication such as steroids or early menopause) and doctors work with patients to prevent this. It can be in the form of medication or supplements but in all cases staying active is key and being aware of your vitamin D and calcium needs.
We lose a small amount of muscle every decade. We burn fat in our muscle and it helps preserve a good metabolic rate. By exercising you can reverse some of the ageing effects aerobic function improves, metabolic rate rises and effectively we are making our bodies act 'younger'. We are then at less risk of obesity, diabetes and muscle wasting and using large muscle groups keeps us healthily burning calories throughout the day.
Looking at the Blue Zones (areas where people live longest in the world) has provided a wealth of information about what to eat and how. Being social around food, eating mindfully and sharing all factor in how long people may live.
But what is the healthiest way to eat? A plate should ideally contain half vegetables, quarter carbs and quarter protein. Following a Mediterranean diet is great in preventing many diseases. Women gain greatly from specific food groups such as healthy protein, magnesium, iron and good fats. Omega 3 is another power punch in fighting inflammation and keeping us happy and all these things are best obtained safely from foods rather than a supplement.
Sleep is not only for beauty. Putting the screens down long before bed reduces our night time blue light exposure and the natural restorative and protective processes in our brain and bodies can help us recharge and balance hormones. Sleep can even be anti-ageing. Managing hot flushes might be part of the arsenal to gain sleep but a good sleep hygiene regime is vital for all women of all ages. Knowing what triggers a bad night (caffeine, excess alcohol, nicotine, spicy food) is as important as what makes for a good nights sleep (certain foods, bathing, magnesium salts, lavender sprays).
As we age our connections help us thrive and so developing and maintaining female friendship for women of all ages is vital. It has protective effects upon our health and evidence proves it can help us recover from diseases and live longer. Friendship is not frivolous but essential.
Dr Louise Wiseman believes that turning 40 is a beginning, not an end. She has used her clinical experience and the expertise of specialists in all fields of medicine to focus her research on what real women need. The result is a top-to-toe guide to womens health that should be on every woman's shelf. Your Best Life A Doctors Secret Guide To Radiant Health Over 40 is available now at Troubador.
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Women over 40: health and lifestyle advice - Netdoctor
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