Category Archives: Diet And Food

Eating too much sugar may be the most apparent dietary faux pas you can make after all, your body immediately feels the after effects of a sugar rush, and the inevitable dreaded crash that follows. Over time, however, your body may become accustomed to the copious amounts of sugar you consume, maybe without you even realizing it; added sugar has a funny way of sneaking into everyday items that you don't even associate with being sweet. And since items high in added sugar are often lacking nutrients, eating sugary foods can often lead to uncontrolled weight gain over time. Before you know it, you may be unconsciously reaching for sugary sweet treats at the end of every meal (even if you are full!) as a love of sweets turns into an unhealthy sugar habit and extra pounds.

Want to tame your sweet tooth? Join our exclusive GH+ Club to unlock access to Good Housekeeping's 21-day sugar detox plan, which will ease you out of your sugar cravings and help you form a healthy relationship with the sweet stuff.

Stefani Sassos, MS, RD, a registered dietitian within the Good Housekeeping Institute, explains that excessive sugar can spike your blood sugar levels... and then turn into a sudden drop off afterwards. This is why you may feel super fatigued in the moment, or push through a huge mood swing, in any given afternoon. Over the long run, however, eating too much sugar can greatly influence your risk for heart disease and type 2 diabetes, chronic dietary inflammation, and severe fatigue, among other physical risks. "There's a ripple effect on your body, as it can get accustomed to lots of sugar," she adds, citing habits like a daily office donut or sugary sweet coffee drink. "Over time, it becomes this difficult thing to decipher: Am I addicted to this, did I train my body to crave this food?"

You may believe that cutting out all sugar entirely from your diet is the best solution. Sassos, however, says this isn't the case for those with years of unhealthy sugar habits under their belt: Simply cutting out sugar or cycling through compensatory behaviors (like "running it off" after eating third helpings of dessert) can lead to even more unhealthy eating patterns down the line. Whether you like to call it a detox or think of it more like a "reset," she argues a long term lifestyle change is the surest way to kick the bad habit.

A sugar detox may help you bring your sugar consumption into moderation, away from the levels that average Americans consume in any given day. While Sassos notes that the American Heart Association recommends less than 25g (about six teaspoons) of sugar daily for women, and 36 grams (about nine teaspoons) for men, the organization notes that the average American consumes 77g; an immediate block on all sources of added sugar would be hard to sustain for most anyone, Sassos points out. You'll need to work on reducing your intake slowly,targeting packaged foods that can be swapped with better-for-you alternatives.

It's important to discuss any long-term changes to your diet with your primary healthcare provider before implementing lifestyle changes.

Below, we're exploring the best ways to effectively "reset" your system in the short term, and encouraging more sustainable ways to wean off a sugar habit for those who need long term change.

Discover the root of your endless sweet tooth by adapting your daily routine first; you may find your body responds immediately (goodbye afternoon sugar crashes!) "You want to prioritize food that can anchor sugar in your diet, so that it's not releasing into your blood stream so fast (hence the crashing)," Sassos explains. "Protein and fiber are two things that can help you avoid a sugar rush and crash in a given day, especially if you know you've overdone it... incorporating those two things in your daily routine can stabilize your blood sugar."

Here are other ways to change your daily habits right now:

Interested in seeing if cutting back on sugar more drastically may improve your day? A good way to get started, especially for those who have never targeted sugar in their diets before, is following a 7-day program. The experts behind Sugar Shock: The Hidden Sugar in Your Food and 100+ Smart Swaps to Cut Back have crafted a day-by-day guide that won't deprive you of all sugar at once.

You'll focus on targeting bad behaviors and examine the items that you routinely reach for in your kitchen. Each day, you'll focus on pairing back added sugar in your beverages, breakfasts, lunches, and dinners, plus a few smart tips for better snacking moments.

Regardless of whether you follow the book or not, you should reevaluate these staples currently in your diet, among others:

A 7-day plan can help you optimize your diet to be closer to the ADA's recommended daily sugar intake, and also to make better choices after you've eaten too much sugar (it happens!). If you find yourself feeling more energized and better, you may think about a longer diet change in the future Sugar Shock also provides a 21-day meal plan and shopping list. That plan could help you grow into good lifelong diet habits with targeted recipes, meal plans, and shopping lists.

Deciding to do a longer detox or adopting a prolonged low-sugar or no-sugar diet (after speaking with your healthcare provider first) could help you improve your health beyond simply targeting sugar. You may realize that you finally need to correct other lifestyle choices that cause fatigue, like poor sleep hygiene, or even take a look at your hormone levels in a screening with your doctor.

Restructuring your daily meals for longer than a week can help you realize that sugar might not be totally to blame for all of your sluggish behavior. Sassos says making a longer diet change can push you to also prioritize getting enough sleep each night, and also work on ensuring you're properly hydrated each and every day. "Getting enough sleep and drinking enough water are often neglected," Sassos says. "No one prioritizes this in their routine, and yet they're the simplest things that you can do for your body for overall health and to wardoff sugar cravings."

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3 Ways to Safely Detox Sugar from Your Diet, According to ...

Lots of fad diets pop up from time to time, claiming to be an easy way to shed pounds. The problem is fad diets are rarely based in science, and they fade with time, such as the famous 1977 wine and eggs diet from Vogue. Basically, the diet consisted of eating nothing but boiled eggs, black coffee, steak for dinner and lots of white wine starving yourself plus getting the jitters.

Being a college student, I struggled with frequently visiting the gym. There was always a mountain of homework to overcome and plenty of other things to occupy my time, but Id try my best to sneak in a high intensity interval training (HIIT) workout. During the summer, my frequent HIIT workouts helped me slim down a bit. I felt freer, healthier, alive and confident. Coming back to school, I gained some of my muffin top back and struggled to find a solution. Thats when I stumbled across intermittent fasting and raised my eyebrow. Surely, this was some fad diet or trend not based in science, not realistic and not going to work for me.

For me, it all began with a YouTube video titled Intermittent Fasting TESTED 30 Days Before & After from a channel called the Goal Guys. The YouTuber in the video wanted to test intermittent fasting since it has become so popular. He tested the 16:8 version, which means 16 hours of fasting with an eight-hour window for eating. There are other types of intermittent fasting, but this is one of the most common versions that seems to also yield fast results. At the end of the thirty days, the YouTuber had lost six pounds and gained muscle mass. He was more toned, especially in his chest and arms, and that was after only 30 days of the 16:8 alongside exercise.

I was stunned after watching the video and begun doing some more research. I couldnt believe it was thateasy just fasting.

Turning the Scientific American, I learned about two studies done with 100 overweight women. One group held the 5:2 intermittent fasting (IF) method any two days a week of eating only 500 calories and eating normal the other of the five days while the other group cut their daily calories by 25%. The studies found that the two diets led to the same weight loss over three to six months; however, the IF followers had better blood sugar control and a greater reduction in body fat.

Additionally, a 2019 study with 43 overweight people showed that alternate-day fasting improved the bodys response to insulin by more than twice as much as a typical calorie-cutting diet, according to the Scientific American.

John Hopkins Medicine explains in its article Intermittent Fasting: What Is It, and How Does It Work?that its not always about what you eat but when you eat. The article features neuroscientist Mark Mattson, who has studied intermittent fasting for 25 years. According to him, our bodies have evolved to be able to go without food for many hours, or even several days or longer. In prehistoric times, before humans learned to farm, they were hunters and gatherers who evolved to survive and thrive for long periods without eating. They had to: It took a lot of time and energy to hunt game and gather nuts and berries.

According to Harvard Health Publishing, IF makes intuitive sense. Our bodies process food, specifically carbohydrates like sugars and refined grains, by breaking it down into sugars to be used for energy or else it gets stored into fat. The trick to weight loss is unlocking how to use that stored energy, the fat. The key just might be insulin. Insulin is a hormone made in the pancreas that is triggered every time food enters the body, bringing sugar into the far cells for storage. Thus, the less times you eat, the less insulin is triggered, the less sugar is stored into fat. The entire idea of IF is to allow the insulin levels to go down far enough and for long enough that we burn off our fat, according to Harvard Health Publishing.

After having done all this research, I decided I wanted to try it out for myself and conduct my own experiment. First, I had to pick a method of IF. The two approaches to IF are a daily fasting routine and a week-based one. Doctors dont recommend longer periods or days of fasting since that can lead to starvation or even eating disorders. The point of fasting is not starvation; its a time schedule of when to eat. Theres a healthy balance to all of this, and a process of discipline.

I picked the 16:8 method since it would work best for my lifestyle as a busy college student. In fact, it would ease my routine since I set the eight-hour eating window to 12 p.m. 8 p.m., meaning I didnt have to worry about breakfast. For the experiment, I decided to try it for four weeks straight, a total of 28 days. I started on Feb. 20, and my last official day of the experiment was March 19.

When I began the experiment, I weighed approximately 140 pounds, and Im 5 feet 4 inches. This means my BMI (body mass index) is 24.0, which classifies me as normal body weight but on the cusp of overweight, which begins at 25.0. My hope was to lose a few pounds and tone out, especially for the upcoming summer.

The first week wasnt too bad. I knew going into it that the first two weeks were going to be the hardest with the hunger cravings, so I was prepared. I didnt know, however, about the other symptoms with starting IF. I was fatigued and had some horrible headaches. I even took a couple COVID-19 tests to make sure my symptoms didnt stem from the coronavirus. I looked up symptoms for IF, and, sure enough, that was it: headaches and fatigue. It was going to take time for my body to adjust to the new eating schedule, and by the start of the third week those symptoms went away.

However, problems started arriving in the third week, my birthday week. I was not planning or expecting my birthday to be so disruptive, but sometimes life is like that. On a few nights, I celebrated late with coworkers, friends and boyfriend, enjoying cake and pizza rolls past my eating window. To make matters worse, during this whole process, I was not being very strict with the 16:8 rule with one thing: coffee. I knew you could drink water and black coffee during the fasting time, so I figured an iced latte wouldnt be a big deal. As it turns out, it isnt exactly fasting if youre consuming sugary, caffeinated calorie-filled beverages.

Despite drinking iced coffees in the morning, before my birthday week I was noticing some weight loss. Things changed after the birthday weekend. My late-night celebratory eating was definitely having an effect. My final week of IF was full of travel, which didnt help matters either. I ended up gaining a couple pounds by the time I returned home, the end of my IF. My heart sank and my stomach turned yet I wasnt surprised. I had failed my own experiment: I ate outside my fasting window and consumed a lot of junk food over my week of travels.

On the bright side, however, I did learn something through the botched 28-day experiment. I realized the 16:8 window didnt terribly disrupt my college lifestyle and worked for me, so long as I kept diligent. I now know I cant have a morning latte. Ive found a zero-calorie vitamin drink instead for the mornings. Also, I know more exercise would be helpful in using my bodys calories whats stored in the fat. Plus, exercise is just good for you!

During the process of IF, I gained a deeper appreciation for the foods I ate, as I only ate lunch and dinner. I became very choosey about what I wanted to eat and was eating healthier. I had robust salads of kale, spinach, cabbage, and lots of vegetables. I had eggs, fruit smoothies and fish. It was an enjoyable process for me, something I plan to continue.

While it was disheartening to realize I failed my own experiment, I am glad I tried it out for four weeks. Now I have a better understanding of my strengths, weaknesses, and a desire to do better, especially since I was seeing results before utterly ruining it. Ive already begun my new experiment for IF, as of March 27, and I plan to continue it for 12 weeks. With 12 weeks, Ill have more time to see how the IF has affected me.

At the end of the day, though, my reasons for losing a few pounds are about feeling confident, happy, healthy, energetic, and loving life. Realistically, it takes effort to gain that kind of lifestyle. It takes discipline, self-acceptance, and action to reach ones goals. While IF sounds too good to be true and isnt a replacement for seeing the gym, it may prove to be a good way to reach ones goals safely and healthily I guess Ill have to find out!

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Lessons from Intermittent Fasting The Threefold Advocate - Three fold Online

With the right medical support, people with narcolepsy can have healthy, complication-free pregnancies. However, it is vital to discuss pregnancy plans with a doctor, as a person may need to change or stop their medication.

Certain narcolepsy medications may increase the risk of congenital abnormalities (also known as birth defects). This means that people who are trying to conceive or who are already pregnant may need to manage their symptoms in other ways.

Narcolepsy symptoms can also change or intensify during pregnancy. Most pregnant people experience fatigue due to hormonal changes. These hormonal changes could make narcolepsy symptoms more difficult to manage.

A doctor who specializes in narcolepsy can work with a pregnant person and their obstetrician or midwife to manage symptoms and contribute to a safe pregnancy. Keep reading to learn more about narcolepsy and pregnancy.

Most research to date suggests narcolepsy itself does not negatively affect pregnancy outcomes. A 2013 study of 249 pregnant people in Europe found similar rates of pregnancy complications in those with narcolepsy as in the general population.

However, narcolepsy can affect pregnancy in other ways. For example, people who experience cataplexy may be at risk of falls or injuries, which could affect pregnancy.

Additionally, a 2021 study reports that 94.2% of pregnant people experience fatigue. This fatigue can be intense and may affect daily functioning.

In people with narcolepsy, their symptoms may be more intense than usual. Because of this, pregnant people with narcolepsy require frequent monitoring by a doctor or midwife.

There is not much research on the impact pregnancy has on narcolepsy symptoms. The biggest impact may come from stopping narcolepsy medications, as doing so may make symptoms worse during the pregnancy.

In a 2019 study of pregnant people with narcolepsy, 78.7% stopped taking their medication. To manage the consequences of this:

It is unclear if pregnancy makes any long-term difference to someones narcolepsy symptoms once the pregnancy is over.

The most common narcolepsy medications increase the risk of congenital abnormalities. The risk may be especially high during the first trimester. For this reason, a person may need to stop taking narcolepsy medications before they try to become pregnant.

In a 2020 study of people who took modafinil and armodafinil during pregnancy, the risk of congenital abnormalities in the medication group was 13%, compared with 3% in the general population. Some congenital abnormalities may require pregnancy interventions or a change in delivery plans to keep the baby as safe as possible during birth.

The most common congenital abnormalities included:

In the 2019 study of people with narcolepsy, most participants said they stopped taking medication during past pregnancies, with 82.9% citing fears of harming the fetus as a motivation. 58.5% said their doctor recommended they stop taking medication.

However, some medications may be safe to take during pregnancy, so it is important to discuss all the options with a doctor either before becoming pregnant or at the earliest opportunity after conceiving.

A 2017 study suggests that people who have narcolepsy with cataplexy might have higher rates of gestational diabetes. However, the study was fairly small, involving 25 people who had narcolepsy with cataplexy and 75 who did not have narcolepsy.

Of the participants, 13.6% of people with narcolepsy had gestational diabetes, compared with 4.3% who did not have narcolepsy.

Gestational diabetes may increase the risk of having a very large baby, which in turn can increase the likelihood of:

However, even with the difference in rates, there were no significant differences in pregnancy outcomes between the two groups in the study.

Managing blood sugar levels with diet, lifestyle, and, if necessary, insulin can reduce the risk of complications.

People with narcolepsy can give birth in the same way as others. There is a possibility of cataplexy happening during or after the birth, but medical care and support can ensure people do not fall.

Some people with narcolepsy may choose to have a C-section so that the birth is more controlled, according to 2012 research. This allows people to schedule when birth takes place and may relieve some fears about what will happen if they experience cataplexy during labor.

No specific guidelines suggest that a C-section is the best delivery method for people with narcolepsy or that it leads to better outcomes. Pregnant people should discuss their options with a doctor.

Newborns can wake frequently from sleep and do not sleep according to adult schedules. As a result, many new parents experience periods of sleeplessness and exhaustion. For a person with narcolepsy, this may be even more challenging.

It may help to have a plan in place to ensure that parent and baby are both getting what they need. This may involve:

People with narcolepsy often have healthy pregnancies, and research suggests they are no more likely to experience complications than the rest of the population. However, pregnancy with narcolepsy does come with some unique considerations and challenges.

To make pregnancy and birth as safe as possible, it is best to speak with a doctor before trying to conceive. They can explain the types of support a person might need and whether someone should stop taking their narcolepsy medication. If a person is already pregnant, they should speak with a doctor about this as soon as possible.

Developing a pregnancy and postpartum plan can also be helpful. Try working with a partner, family members, close friends, or a doula to devise and implement strategies to manage the transition to parenthood.

Link:
Narcolepsy and pregnancy: Risks and what to expect - Medical News Today

Allergy to cats is no laughing matter.

Photo : iStock

Ever wondered why someone may have a severe reaction to exposure to cats? Their allergic reaction is caused by their own body's response to a small protein called Fel d 1 that cats secrete through their salivary and skin glands.

You have seen how cats clean themselves up. Or so they seem to be up to - licking their own coat of fur. When these furry felines clean themselves, the allergen is spread all over their fur and can become airborne when their coat dries, reports Michael Le Page for New Scientist.

Your doctor may also warn you against exposure to a cat's dander, or dried skin flakes, that can trigger allergic reactions.

Today being World Health Day, Prime Minister Narendra Modi has greeted the medical fraternity with gratitude for keeping the nation's people safe.

A noble thought, indeed. Ever since the COVID-19 pandemic began to spread across the world from Wuhan in China (where it was first noticed/originated) in early 2020, it has been the medical fraternity that has been the shield to the lives of the general public. It's gratitude that is being expressed timely.

We thought of posing the cat lovers' concerns to medical experts as to why some people are allergic to cats?

Who can and cannot safely have cats as pets?

We asked that question to Dr Harish Chafle, Senior Consultant - Pulmonology and Critical Care at Global Hospital, Parel, Mumbai.

Dr Harish Chafle said, "Allergy symptoms may appear on one's body when the immune system reacts to the allergic substance that has entered the body. Cat allergies are caused by specific substances produced by cats, such as saliva, skin flakes called dander, or urine. If a person's immune system reacts to a cat's saliva, skin flakes, or urine, keeping a cat as a pet is not recommended at all."

But really, how serious can a cat allergy complication get? Does it go beyond the reactionary fits of sneezing, congestion, itchiness, and watery eyes?

Dr Harish Chafle said, "Normally at the beginning very mild allergic symptoms can be seen on ones body but further cat allergies can cause anaphylaxis, which is a life-threatening allergic reaction. Anaphylaxis makes it difficult to breathe, can cause dangerously low blood pressure, and can put the body into shock. Cat allergy can also cause exacerbation of underlying asthma. It can cause severe Asthma attacks which can be life-threatening if not managed in time."

Oops! Does that mean someone who loves the idea of adopting a feline friend should forget about it?

After analyzing the DNA of 50 domestic cats, researchers identified regions along with the two genes that code for Fel d 1 that the team could cut and edit with CRISPR. Thanks to CRISPR gene-editing technology, truly hypoallergenic cats could soon steal people's hearts and safely curl up on their laps without triggering sneezes, itchy eyes or other allergy symptoms.

What is CRISPR?

It is claimed that some cat breeds are less likely to produce allergens, but no scientific studies have confirmed this, per New Scientist.

Study author Nicole Brackett, a geneticist at InBio, told Heather McKenzie for BioSpace in 2021. "An essential gene, one that would be required for survival or viability, generally doesn't change much over evolution, and we're seeing change between the exotic and domestic cat that suggests that maybe those sequences are not conserved, and maybe the protein is not essential."

McKenzie and her colleagues then used the gene-editing tool, CRISPR, to delete either CH1 or CH2 in cat cells in a Petri dish. The researchers' next step is to delete copies of the two genes at once and confirm that this process eliminates the Fel d 1 protein from the cat cells. If this process is successful, only then will scientists try to create felines without these genes, per New Scientist.

Apart from gene editing, certain pet foods also help reduce the amount of allergen in dander on the fur by almost half. Purina is one such brand that claims to reduce it to 47 per cent on average after three weeks of use.

Vaccination is another method some companies claim to have nailed. A vaccine developer says their inoculation shots train the cat's immune system to reduce levels of the protein. But the researchers argue that these methods won't eliminate the allergen completely, so gene-editing could be a tool to make truly hypoallergenic cats, per Gizmodo.

Meanwhile, all ye cat lovers, you must exercise caution so that the love for those cute fur balls does not land you in the ERs of hospitals. Have a great World Health Day!

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

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World Health Day: Stay safe from pet allergies; when can we have hypoallergenic cats? - Times Now

When you have diabetes, insulin is vital to helping you keep your blood sugar levels in check.

If you have type 1 diabetes, you must inject insulin daily. Those with type 2 diabetes may also require insulin injections to maintain their blood sugar levels.

Not all insulin types are the same. Pharmaceutical manufacturers make long-acting, intermediate-acting, and short-acting insulin options. If you do inject insulin, the best way to start a treatment plan is to contact your doctor.

In people who do not have diabetes, their bodies release insulin in response to the foods they eat. This is because many foods contain carbohydrates. Some examples include bread, sweets, fruits, and even vegetables.

Your body breaks carbohydrates down into smaller building blocks, like glucose. You need insulin to use this glucose for energy. If your body cannot make or use insulin effectively, youll need to inject it to process your food for energy.

Calculating how much insulin to take is usually based on two considerations:

Anticipating a bolus dose is where insulin administration can get tricky. When you give yourself insulin, you are estimating how many units of insulin it will take to process the carbohydrates you eat.

The University of California, San Francisco states that, as a general rule, 1 unit of insulin will process anywhere from 12 to 15 grams of carbohydrates and lower your blood sugar by about 50 milligrams per deciliter (mg/dL).

Since the human body is so complex, not all people will process insulin the same way. Factors like time of day, stress levels, and physical activity can make these numbers more difficult to predict.

Because of this, youll probably start off giving yourself insulin based on numbers for the average person. After seeing how these numbers help you manage your blood sugar, you may have to adjust based on how your body uniquely responds to the insulin you administer.

Now that you know the how and why behind insulin dosing, lets consider how you may calculate your insulin needs.

Youll usually give yourself an insulin dose around your meals since thats when you take in carbohydrates. You also will typically check your blood sugar to see if youre meeting your premeal target dose.

To calculate your insulin needs:

You may find that if you generally eat about the same amount of carbohydrates each day, you may be able to consistently inject the same amounts of insulin outside of special occasions. It takes time to find out how your body best responds to insulin.

Remember, there are two components to insulin correction:

Combine both of these when considering how much insulin to inject.

For this chart, well assume that your premeal blood sugar target is 120 mg/dL and that 1 unit will decrease your blood sugar by 50 points.

If your blood sugar is below 60, do not administer insulin. Instead, you should immediately consume 15 grams of carbohydrates.

If your blood sugar is 300 and above, check your ketones and contact your doctor immediately.

For this chart, well assume that you take 1 unit of insulin for every 10 grams of carbohydrates.

How diabetes affects your body can vary greatly from person to person and day to day.

When establishing your insulin routine with your doctor, be sure to discuss your lifestyle honestly so they can help create the best plan for you. Your doctor might advise different calculations than those listed above to help fine-tune your dosage.

Many things can affect how your body processes carbohydrates and insulin. According to the American Diabetes Association, these include:

Insulin has a narrow therapeutic index, which means there is a fine line between a beneficial dose and a harmful one.

Its possible to overdose on insulin. In a review of insulin overdoses, excess dosages were reported as being anywhere from 26 to 4,800 units. Some of these were administered accidentally, which helps explain why the number is so high.

Its important to know the symptoms of hypoglycemia in case you ever inject too much insulin. These include:

Contact your doctor if youve over-administered your insulin.

Ideally, you should be able to correct your blood sugar with an appropriate insulin dose. How much insulin is too much varies based on how sensitive your body is to insulin.

If you have higher-than-expected blood sugar (over 300), you should check your urine for ketones. The presence of ketones suggests your bodys cells are having trouble getting enough glucose. You could be at risk for a serious condition called diabetic ketoacidosis (DKA) if you have ketones in your urine.

In this instance, you need extra help correcting your blood sugar. You should seek emergency medical attention instead of trying to keep injecting insulin to lower your blood sugar.

Insulin will lower your blood sugar. If your blood sugar is already low, you shouldnt inject more insulin.

Signs that your blood sugar is too low include sweating, dizziness, blurred vision, and significant fatigue. If this happens, try to consume rapid-acting carbohydrates, like sugared sodas, fruit juice, or glucose tablets, to get your blood sugar levels back up quickly.

You can calculate the amount of insulin you take before meals by considering your blood sugar before you eat and the number of carbohydrates you take in during your meal. Scroll up to see our sample calculation and example.

The average person will take about 1 unit of insulin for every 12 to 15 grams of carbohydrates consumed.

There is some variation to this, depending on how sensitive you are to insulin. For some people, this range is 1 unit for every 6 grams of carbohydrates, while for others, its 1 unit for every 30 grams of carbohydrates.

You will typically inject a longer-acting or basal insulin at night. This insulin will work as you sleep for (ideally) seven to eight hours. You should establish your basal insulin dose with your doctor.

You may adjust this dose on a regular basis depending on your blood sugar before bed.

Injecting insulin is not a safe approach to weight training. However, some bodybuilders will inject it as a performance-enhancing drug. They believe injecting insulin will allow energy in the form of glucose to enter their cells so they can build more muscle.

This practice is unsafe and can lead to severe and potentially life threatening hypoglycemia, according to 2019 research.

You should not take insulin unless you have diabetes. If you do have diabetes, talk with your doctor about how your training regimen may affect your blood sugar levels.

Human growth hormone (HGH) is another hormone that bodybuilders may inject in an attempt to gain muscle. Some bodybuilders will inject both HGH and insulin, according to 2017 research. This is an unsafe practice that doctors do not recommend.

It can take time to understand how your body best responds to insulin correction when you have diabetes.

Having a plan for regular dosage and knowing the signs of high and low blood sugar can help you safely manage your diabetes. If you have questions, contact your doctor to ensure you have the best plan for keeping your blood sugar under control.

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How Much Insulin to Take: Easy Chart and Explanation - Healthline

The prescription for wellness and being able to live an active and independent life is to keep moving.

Health is not just the absence of sickness, but it is an optimal balance of mental, physical, emotional and spiritual wellness. Most times, being healthy is a choice. While it is true that some have larger obstacles such as family history of chronic disease or obesity, lingering effects from past illness, or an accident or injury that may cause long-term deficits, we can and should take control of our own health.

A healthy lifestyle is a proactive approach to taking control of your health in an effort to improve your quality of life. Whether you are recovering from an illness, an accident, or working toward prevention and maintenance of good health, understanding the role physical activity and other healthy habits play is important.

Research from the Centers of Disease Control and Prevention suggests up to 80 percent of chronic disease cases can be prevented through healthy living. The CDC says we should strive to meet the following healthy-living factors:

Maintain a healthy weight: A BMI of less than 30 is considered healthy.

Refrain from tobacco use: Do not start smoking, and quit if you actively engage in tobacco use.

Be active: Get 30 minutes or more of moderate to intense exercise to equal at least 150 minutes a week.

Diet: Include fruits and vegetables, whole grains and lean protein sources in your diet

Following this guidance can decrease risk for diabetes, heart attack, stroke and cancers. Aside from prevention, exercise can also be used to rehab many illnesses, improve mental health, maintain weight, ease osteoporosis or arthritis, and much more. Exercise can also help those suffering from lingering effects of COVID-19 such as fatigue, shortness of breath or difficulty breathing, fast or pounding heartbeat, anxiety or depression, concentration, memory loss and joint discomfort.

As you begin to exercise, remember to start slow and monitor your progress while being aware of how the movement makes you feel. Start with a slow walk and gradually progress. Walking, biking and swimming are great ways to improve your cardiovascular condition and breathing. Once you feel comfortable with light to moderate exercise, more intense movement such as running, hiking or cardio classes might be appropriate.

Muscle strengthening exercises are also important. Sit to stands, squats, basic upper extremity movements and core conditioning is especially beneficial. Remember to stretch each muscle through its range of motion as this will ease joint discomfort and help improve general movement.

The Sam B. Cook Healthplex has a team of professionals that can help you get started in the right direction. Cardiac nurses, occupational therapists, physical therapists, athletic trainers and exercise specialists will work together to get you safely on your way to improved health through exercise and movement.

Whatever your reason, exercise is right for you! Think about it as insurance for good health.

Kay Benward is an exercise specialist and supervisor at the Sam B. Cook Healthplex Fitness Center in Jefferson City. She has been with Capital Region Medical Center for 30 years and inspired many people to lead healthy lives through exercise. She continues to teach classes and enjoys training the mature adult for balance, posture and functional strength, as well as educating her clients, staff and community on exercise as medicine.

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Get Moving: Exercise is insurance for good health - Jefferson City News Tribune

About 15 million Indian children, i.e. 15% of Indian children are obese. That is the second highest number after China. Meanwhile, over 45 million children in India are stunted or underdeveloped, which is a third of all stunted children worldwide. In India, almost half of all deaths among children under 5 are a result of under nutrition.

It is also a fact that many children and youths consume packaged food on a daily basis. The World Health Organisation (WHO) considers that front-of-pack labelling (FOPL) is a form of supplementary nutrition information which serves as an important policy implementation tool to promote healthy diets through facilitating the consumers understanding of the nutritional values of the food and making healthier food choices and drive reformulation by the food industry.

Given the gravity of situation, the People's Vigilance Committee on Human Rights (PVCHR) is continuously advocating for the adoption of evidence-based nutrition standards and consumer friendly warning labels on all processed and packaged foods and drinks as per WHO standards in order to ensure a healthy future for children in India. PVCHR Founder and Convener, Dr. Lenin Raghuvanshi, wrote to Chairman and Members of the National Human Rights Commission (NHRC) in case no. 4227/90/0/2021 requesting a simple, explanatory and mandatory Front-of-Pack Label (FOPL) as per WHO standards so that the complete information about the contents is printed in front, not on the back of the packet.

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GoI needs to constitute the FOPL regulations as per WHO standards - National Herald

A plant-based diet for beginners might be a good start if youve been tempted to eat less meat or want to get more fruit and vegetables into your diet. Being plant-based doesnt necessarily mean giving us meat or animal products completely, but it does mean concentrating more on plant-based foods, including whole grains, nuts, legumes and beans.

A plant-based diet for beginners is also beneficial if you want to lead a healthier lifestyle or lose weight. Studies have shown that those on a plant-based diet tend to have a lower BMI and are less at risk of heart disease or developing chronic health conditions.

Changing to a plant-based diet can be difficult to navigate, so well look at what foods you can eat, along with the best vegan protein powders to give you a helping hand. We also chat to nutritionist Rhiannon Lambert (opens in new tab) about how transitioning to a plant-based diet can be beneficial for the environment and our health.

A plant-based diet is one that concentrates on eating foods that are derived from plants, such as fruit, vegetables, wholegrains, nuts and seeds. Whether you opt to follow a plant-based diet for just a few months, or you want to cut out meat and eat more plant-based food to feel healthier, this way of eating is different to a vegan diet. Plant-based diets normally cut out processed foods and focus on plant-based whole foods, but you also have the option of eating some foods from animals. Vegans cut out anything that has come from an animal, including meat, poultry and dairy products, while not necessarily cutting out processed foods from their diets.

A plant-based diet focuses on foods primarily from plants, says Lambert. This includes not only fruits and vegetables, but also nuts, seeds, oils, wholegrains, legumes and beans. It doesnt mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.

Of course, one plant-based diet may differ to the other, depending on what your food preferences are. However, Lambert says to take it slowly if youre changing your diet to a plant-based one. Small and gradual change is often the best way to avoid any nutritional deficiencies or digestive discomfort from a potential increase of fiber, she says. Try swapping animal-derived produce for plant protein alternatives such as beans, pulses, and tofu, and gradually introduce different types of vegetables to each meal.

A plant-based diet can have many benefits for our overall health. According to US dietary guidelines, eating a diet derived from plants, and eating lean meats occasionally, can help you to lose or maintain weight. If losing weight is a concern, one study (opens in new tab) showed that those who didnt eat meat had a lower Body Mass Index (BMI) than those who consumed meat.

A well-balanced plant-based diet that is low in saturated fats can contribute towards managing a healthy weight, adds Lambert. This can reduce your risk of type 2 diabetes, cardiovascular disease, and even some cancers.

Saturated fats are found not only in meats such as bacon and sausages, but dairy products such as cheese and butter. The last few years have seen many studies undertaken on how saturated fats affect our health, but results are mixed. Some say that overeating saturated fats can raise our cholesterol, which could lead to heart problems, but other studies (opens in new tab) state that when saturated fats are eaten in moderation, such as on a plant-based diet, it can cut your health risks down considerably.

There is also a lot of evidence that points towards reduced blood pressure when omitting animal products from our diets, adds Lambert. One 2018 study (opens in new tab) found that plant-based diets, which included some animal products, were the most effective at reducing blood pressure, while another similar study saw blood pressure reduce considerably in two weeks when participants followed a plant-based diet.

Of course, cutting animal products from our diet and changing to a plant-based diet can also be good for our surroundings. These diets are also beneficial for the planet, suggesting that a reduction in animal products will help reduce our greenhouse gas emissions, says Lambert.

In fact, a 2019 report (opens in new tab) by the United Nations suggested that our obsession with meat and dairy products was fuelling global warming. The research, prepared by 107 scientists for the UNs Intergovernmental Panel on Climate Change, said that if we used land more efficiently, rather for livestock, we could store more of the carbon emitted by humans.

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Plant-based diet for beginners: transition away from animal products - Livescience.com

Featured in the March 24, 2022 episode ofKG Certified, hosted by basketball Hall of Famer Kevin Garnett, on the SHOWTIME Basketball YouTube channel was Seattle Seahawks wide receiver DK Metcalf. In the episode, the topic of Metcalfs diet came up. According to the football player, he eats three bags of candy, drinks one coffee, and only consumes one full meal per day.

Metcalf has been in the NFL since 2019. Hes played three seasons at the time of this articles publication and posted some elite-level stats. According to NFL.com, in 49 career games, Metcalf has racked up 3,170 receiving yards via 216 receptions with 29 touchdowns. Thats an average of 4.4 receptions and 64.7 yards per game. Given that a processed sugar-fueled diet is not what many would expect from an athlete of Metcalfs caliber,BarBend reached out to Registered Dietitian Nutritionist & Sports Performance Dietitian Gianna Masi for a professional opinion on whether or not Metcalf is leaving potential gains on the table.

Check out Masis take on Metcalfs diet below, but first, here is Metcalfs full interview with Garnett. The discussion of Metcalfs candy diet starts at 26:25:

[Related: What Are Appetite Suppressants and Do They Work?]

Before diving into the specifics of his current diet, previous interviews with Metcalf suggest that his diet used to be closer to what might be considered normal for a professional athlete. In Metcalfs 2019 interview with GQ, Metcalf confirmed that he employed a private chef who cooked him low-carb meals with a lot of proteins and veggies. In was seems antithetical to his candy-heavy diet today, Metcalf steered clear of processed sugar:

I try not to eat a lot of fats and oils, and I stay away from carbs and sugars.

Even in the earlier days of Metcalfs career, he still found ways to curb his sweet tooth through caramel ice lattes from Starbucks. It seems he has allowed more leniency to his sweet tooth as three bags of candy per day Life Savers and Skittles gummies mentioned explicitly is a lot by most peoples standards to eat every day of the week.

[Related: Dr. Jim Stoppani on Healthy Levels of Body Fat and Benefits of Meal Prepping]

BarBendreached out to Registered Dietitian & Sports Performance Dietitian and founder of Gritty Nutrition, Gianna Masi, RDN, CISSN, about her take on Metcalfs choice of daily nutrition.

Its no secret Metcalf is in excellent shape. He stands six-foot-four-inches tall and is aesthetically shredded at 235 pounds. Masi suggests its highly unlikely that Metcalf can maintain a diet of candy and coffee year-round and especially with in-season travel andfood access during training.

Given how much of a professional footballers day-to-day life involves a lot of training, Masi is fairly certain Metcalf is consuming adequate carbohydrates, which will prevent his on-field performance from dropping even if the fiber and protein (i.e., macronutrient and micronutrient) amount is questionable.

Theres always going to be a spectrum of quality that an athlete is willing to try, from bananas to Sour Patch Kids. But those are all fast absorbing carbs for a pre/during or post-workout option.

While Masi isnt opposed to athletes eating candy if thats what they enjoy, she recommends limiting simple sugars in favor of complex carbohydrates like vegetables.

I dont think the amount of sugar or carbs is what would leave gains or performance on the table, Masi says. But I do think the lack of total dietary intake throughout the day on a consistent basis could leave him feeling less than optimal.

Masi mentioned concerns about a potentially weakened immune system response when not eating enough. This can lead to more frequent sicknesses like colds to being more susceptible to injuries.

If someone is under-fueling, I want to fix that immediately.

Metcalf being as chiseled as he is from an aesthetic standpoint is not surprising to Masi. Metcalfs daily activity is likely so high in volume and intensity that at age 24, his body composition may not be hindered from this style of eating right now.

[Related: Different Types of Protein Powder Explained Which is Best For You?]

Unless youre also a professional athlete, Masi says someone in the general population or lower-level athlete would not do well recreating this diet. Without an equivalent training regime to Metcalf to burn through those simple sugars, the diet leaves a ton of nutrition on the table.

Theres not enough fiber or total protein being eaten to prioritize muscle-building and satiation. Eating this way can also drop energy, impact the GI tract to be less efficient, and lead to bloating.

Eating three bags of candy might also do a number on ones dental health. Metcalfs high-volume intake of candy is likely sustainable because of how much he trains he mentioned to Garnett that he trains twice before consuming any food. On the flip side, his ability to train at a higher intensity for so long is doable, in part, because of how many carbs hes consuming.

Having candy in moderation every so often is still likely the best course of action. Its best to leave the daily mass consumption of candy to the pro athlete sprinting down the football field.

Featured image: @espn on Instagram

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A Sports Nutritionist Reacts to NFL Player DK Metcalf's Diet of Three Bags of Candy and One Meal per Day - BarBend

Kroger store at University Plaza on Jefferson Avenue.

The University of Cincinnati (UC), UC Health, Cincinnati Childrens and Krogerannounceda partnership last week to conduct a first-of-its kind study to improve health outcomes through retail-based dietary interventions.

The clinical trial titled Supermarket and Web-based Intervention Targeting Nutrition(SuperWIN) found shoppers given in-aisle nutrition education and shopping practice showed improved adherence to the Dietary Approaches to Stop Hypertension (DASH) diet.

The DASH diet has been well researched and shown to help lower blood pressure and modify lipids and to help with weight loss if its calorically controlled in adults, said Dr. Sarah Couch, who designed the dietary portion of SuperWIN. We know it works but getting people to change their diet to comply and keep following this dietary pattern long term has really been a challenge nationally.

The study is the latest evidence showing that retailers, like Kroger, can support the health and well-being of shoppers by leveraging food and nutrition education, said the announcement.

SuperWIN is probably the most scientifically rigorous study of a comprehensive health care intervention ever conducted with the retail industry, said Dr. Dylan Steen, the studys lead author.

The trial, which dates back to 2019, studied UC Health patients with at least one cardiovascular risk factor obesity, hypertension or hypercholesterolemia. They completed a medical nutrition therapy visit with a Kroger Health dietitian, according to the announcement.

Next, participants were provided a new Kroger loyalty card and randomized into three separate groups control, which received no further education, and strategies one and two, both of which received six additional in-store, personalized food product-directed education visits.

The participants were taught to shop better, right in the aisles of their home stores, based off each individuals unique tastes and needs, said Steen.

On average, participants in both Strategies one and two had a greater increase in their adherence to a DASH diet than the control group, according to the study. The trial also showed that strategy two, whose participants were also introduced and trained on new technologies, had an even greater increase in adherence to the diet.

Patients with cardiovascular risk linked to dietary choices face enormous challenges, said Dr. Bernard Lenchitz, vice president of the UC Health Primary Care Network. This landmark study clearly demonstrates that retail-based interventions augment traditional office-based primary care.

Steen added: A transition to value-based care is urgently needed. Retail-based interventions, like those studied in SuperWIN, can be integrated into clinical care provided by primary care clinicians and specialists to support this transition. We already know that consumers want high-quality healthcare with greater convenience, access, and lower costs. If you ask yourself how we, as a society, are going to extend the reach of healthcare beyond hospitals and traditional medical settings, it becomes readily apparent that this is the most promising path forward.

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UC and Kroger partner for study, retail dietary interventions in 'first-of-its kind' trial - The News Record