Category Archives: Lose Weight Fast

Intermittent Fasting: Dos and Don'ts  |  Photo Credit: iStock Images

Many diets focus on what to eat, but intermittent fasting is all about when you eat. This is one diet that gives you slots (in terms of timing) -- you only eat during a specific time. Fasting for a certain number of hours each day or eating just one meal a couple of days a week, can help your body burn fat, shows research.

Can the human body handle long hours of fasting? Are we not told that staying hungry for too long will make us prone to acidity? Johns Hopkins neuroscientist Dr Mark Mattson who has studied intermittent fasting for 25 years, says that our bodies have evolved to be able to go without food for many hours, or even several days or longer. He cites how 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, Dr Mattson says.

With too much digital work with lesser running around, humans have eased themselves into the unhealthy sedentary lifestyle. Extra calories and less activity can mean a higher risk of obesity, type 2 diabetes, heart disease and other illnesses. If we are not burning as many calories and as efficiently as even our elders did 50 years ago, we must at least cut down on the quantity of calorie intake.

Scientific studies are showing that intermittent fasting may help reverse the trends of non-communicable diseases like cardiovascular problems, diabetes, blood pressure, obesity, hypertension etc that we have set ourselves up for.

But there are many who find that despite their best efforts and determination, Intermittent Fasting is not delivering the results for them. Why is it that IF does not work for some? Here is a troubleshooting guide. Are you doing these things wrong?

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 professional healthcare provider if you have any specific questions about any medical matter.

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Is Intermittent Fasting not working for you? Check here what you could be doing wrong; guide to weight loss - Times Now

Carbohydrates may have a bad reputation for causing weight gain and halting success in your wellness journey, but the reality is that this macronutrient is essential to achieving your goals and may even make it easier to create a calorie deficit over time. Frequently eliminated from the diets of those looking to lose weight, depending on the variation you choose, carbs are actually the best source of energy for your body when it comes to feeling alert throughout the day.

If youre looking to create the optimal eating plan for weight loss, the first place to start is breakfast. For a filling meal which will fuel your body and limit overeating to maintain a calorie deficit, it all comes back to one carb source to kickstart your morning.

We're Giving Away 25 Body Creams From Womaness

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Oatmeal may be an easy breakfast for those busy days when youre rushing out the door, but its incidentally also one of the healthiest carbohydrates if you want sustained energy that will boost your metabolism and make it even easier to lose weight. Oats are naturally a great source of fiber which has been known to improve digestion and temper overeating, allowing you to create an effortless calorie deficit without depriving yourself.

"The fiber content will increase satiety and help to prevent overeating and indulging in junk foods. The type of fiber in oats also works as a prebiotic which will feed the good bacteria to improve gut health, which is beneficial for weight and overall wellness," explains nutritionist Lisa Richards.

With 150 calories per half cup of oats, a bowl of oatmeal made from rolled oats is the perfect weight loss breakfast which will fill you up with fiber and carbs, as well as offer sustained energy until lunchtime so you arent overwhelmed by hunger or cravings. That being said, pre-packaged oatmeal or oat bars, while derived from the same base ingredient, are not ideal for weight loss as they are often loaded with artificial sweeteners and preservatives which may bog down your body.

"[Oatmeal bars] are typically loaded with sugar and refined carbohydrates. Added and excess sugar slows the metabolism by overloading the liver making it more quickly to be stored as fat," notes registered dietitian, Trista Best. "This simultaneously slows metabolism and causes weight gain."

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Instead, making your bowl of oatmeal from scratch and boiling with water or a plant-based milk alternative will create a creamy and filling breakfast which offers you the option to add your own natural ingredients which will not overload your meal with sugar. "Milled flaxseed can be easily added to overnight oat recipes to improve its metabolism boosting qualities. The fiber and omega-3 fatty acids are nutrients that are thought to improve metabolism by reducing one's risk of metabolic syndrome," suggests Richards.

"Adding ginger to an overnight oats recipe could increase your metabolism by boosting the body's internal temperature. Operating at a higher temperature can increase the amount of calories the body must burn to function optimally," she adds. As for sweetener, instead of white sugar consider using maple syrup or honey for a more natural flavoring. However, its still important to watch the serving size of these sweeteners as they can still quickly pack on calories.

Contrary to popular belief, carbs are actually essential for achieving healthy weight loss without depriving your body of energy and a variety of nutrients--in particular, fiber. Keeping you full and satiated after your meal to help temper overeating, consuming enough calories through your breakfast will actually make it easier to maintain a deficit in the long run for healthier weight loss.

Pack your morning oatmeal with natural sweetener and a handful of berries for a serving of anti-inflammatory antioxidants and you have a powerhouse breakfast well-suited for your weight loss goals while also boosting your metabolism.

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The Healthy Carb You Should Have Every Morning To Burn Calories And Supercharge Your Metabolism - SheFinds

Losing weight is never an easy task. You need to focus on your diet and avoid eating unhealthy food to lose weight in your desired period. If you are looking for some healthy weight loss supplements, you can consider going for a pack of protein powder for weight loss. These supplements are usually made from whey protein in combination with other essential ingredients that are known to burn fat and improve your metabolism. So, you can easily lose weight in a few weeks with regular consumption of protein powder for weight loss.

Here is a list of some of the most popular options in protein powder for weight loss that you can consider buying online. Check out this list and pick the ideal pack of protein powder as per your needs.

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Protein powder for weight loss: Delicious & healthy choices that you can consider - Times of India

In this weeks column, Im chatting with registered dietitian Daniela Morgado to get her opinion on a variety of issues regarding food, nutrition, fad diets, weight loss and long term nutritional sustainability. At this time when so many of us are trying to shed our unwanted pandemic weight gain and are overwhelmed with the number of options available to us in regards to nutrition and fitness programming, I hope that her input provides you with some clarity on how to best move forward.

Q: It seems like there are new dietary fads popping up every other day. Many of them are not following basic, evidence-based, nutritional science yet are gaining popularity due to celebrity endorsements and social media publicity. How do you counter the misinformation when you see clients/ patients?

A: Fad diets are appealing for many people as they promote an easy quick fix for what many are looking for: weight loss. The diet industry is a multibillion-dollar business, that doesnt promote health and focuses on inches and pounds, dictating how people should look like, not respecting the diversity of body shapes and sizes.

In the initial phase of a restrictive diet, people usually lose weight, but in the long term, 95 per cent of people regain the weight that they lost, entering a cycle of gaining, losing, and regaining weight. And this happens not because people fail diets. In fact, what happens is that diets fail people. It is now known that the body has protective mechanisms to prevent starvation which include slowing down the metabolism and increasing the secretion of certain hormones that cause increased appetite and cravings.

When I see clients/patients, I encourage them to shift the focus from weight loss to health and well-being. Healthy eating is important to promote health and prevent chronic diseases regardless of body shape and size. Choosing an eating pattern that is sustainable for the long term is the key to successful behaviour change.

Q: If someone comes to you and would like to go on an extreme diet (regardless of which diet it is), what would you tell them?

A: Often people reach for extreme diets for weight loss without knowing the potential risks of these restrictive eating behaviours. It is my role as a health professional to explain the risks and harms that fad diets cause to the body which include eating disorders and disordered eating, nutritional deficiencies, stress, anxiety, loss of muscular strength and endurance, thinning hair, slowed heart rate, electrolytes imbalances, and low basal metabolic rates.

Q: In my practice, I am hearing from more people than ever who want to quickly lose the weight that theyve gained during the pandemic. What message do you have for these people?

A: I encourage them to choose a program that is safe and sustainable for the long term. Some of the important things to consider are:

1. Inclusion of all food groups: vegetables, fruits, whole grains, lean protein including plant-based proteins.

2. Flexibility: we eat not only to nourish our bodies. We also eat to socialize with family and friends, to connect with our cultures, and to have the pleasure to eat something that comforts our souls. Balance and moderation are important aspects of healthy eating.

3. Avoid programs that promise quick weight loss and do not fit into your current lifestyle.

Q: If someone comes to you with a clear weight loss goal for health reasons or to change their body for personal reasons, does your approach change?

A: There is a misconception in society around ideal body weight and how much a person should weigh. Telling someone that they need to lose more than five to 10 per cent of their actual body weight with lifestyle changes such as eating less, and moving more is not realistic and can cause more harm than good to ones physical and mental health. The truth is that we dont have control over our weight because our bodies have strong physiologic mechanisms that control weight homeostasis.

There are studies showing that a weight loss of five to 10 per cent can improve blood glucose, cholesterol, blood pressure, and mobility. When talking about weight with patients, I discuss the idea of Best Weight, a concept developed by Dr. Yoni Freedhoff and Dr. Arya Sharma who dedicate their careers to improve the care for patients living with obesity in Canada.

According to them, a patients best weight is the weight they can achieve while living the best lifestyle that they can enjoy. What does it mean? It means that when a person is following a sustainable lifestyle eating a balanced diet in a way that is not over-restrictive, moving the body in enjoyable ways, managing stress, and having good sleep hygiene, the weight will naturally navigate to where it should be, even if it means staying at the same weight.

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Advice | For too many, it's the diet that fails people - TheSpec.com

Madeline Kennedy,Samantha Cassetty Oct. 12, 2021, 8:55 PM

Experts often recommend cutting down on starchy foods for people who are trying to lose weight or who have diabetes. But recent research has found that not all starch is created equal.

Resistant starch, for example, is a type of starch that breaks down slowly like fiber and can have positive health effects. So if you are looking to lose weight and boost your digestive health, you dont necessarily need to cut carbs altogether. Instead, consider replacing some of the more simple starches with resistant starches in your diet.

All starches are a type of carbohydrate that breaks down into a form of sugar called glucose during digestion.

Now, some starch like the kind in a pile of steaming mashed potatoes breaks down quickly. On the one hand, this gives your body a nice boost in energy, but if glucose is absorbed into your bloodstream too rapidly, too often, then over time it can cause health problems such as obesity and type 2 diabetes.

Thats where resistant starches can help. They get their name from how they resist digestion.

Resistant starch is digested in the same way as other starch, just more slowly, says Joshua Lambert, a food science professor at Penn State University.

Your body digests these starches more slowly because of their molecular structure. Resistant starches exist naturally in foods like grains, beans, and legumes. But they can also form in foods like pasta and potatoes by cooking and then letting them cool.

For example, when you cook a starchy food like pasta, the starch molecules relax and spread further apart, making the food easier to break down and digest, which can cause a spike in blood sugar.

But just as cooking causes the starch molecules to relax, this same process reverses as the food cools, basically snapping back into place like a stretched rubber band thats been released. The starch molecules pack together more densely and become harder to break down, slowing the digestion process and maintaining more stable blood sugar levels.

If you are disappointed by the idea of having to eat cold pasta, there may be an added bonus. According to a small, preliminary experiment by the BBC team who runs Trust Me, Im A Doctor if you reheat your pasta after letting it cool, the starches become even more resistant to digestion. Another 2016 study in the journal Food Chemistry found that chilled potatoes had more resistant starch than reheated potatoes, though both had more than hot potatoes.

There are several different types of resistant starches that can show up in food:

If you are on a diet, replacing simple starches with resistant starches may help you lose weight. The slower digestion process can make you feel more full, which may curb unnecessary snacking. Moreover, when you eat resistant starch, your body wont absorb as many calories as it normally would from starchy food.

Because resistant starch can pass through your entire digestive tract without breaking down, it can reach your large intestine or colon largely intact. When this happens, the starch will ferment instead of being converted to glucose. This fermentation process provides food for the good bacteria in your intestines that help with digestion. This promotes colon health, Lambert says.

In fact, experts are in the early stages of investigating whether resistant starches could play a role in preventing colon cancer.

Though resistant starches offer some health benefits, you dont have to focus on them exclusively. For a healthy person, eating other forms of carbohydrates, such as fruit, can provide a helpful energy boost to the body.

Lambert says that while resistant starch is an important part of the diet, it is not a cure-all. Like anything else, it is important to keep it in the context of a healthy diet. Lots of extra resistant starch isnt going to make up for an unhealthy overall diet.

The major differences between whole wheat and whole grain foods and how to make the healthiest choice10 delicious low-carb foods that are also healthy, according to dietitians8 high-protein, low-carb foods that dietitians recommend you add to your dietHow to lose weight and keep it off with the right diet and mindset

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Madeline Kennedy,Samantha Cassetty

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What is resistant starch? The carbohydrate that may help you lose weight and improve gut health - Business Insider Australia

Singer-songwriter Adele is no stranger to comments about her weight. Ever since she ascended to international fame, the star's body has been the subject of countless conversations, jabs, and think-pieceseven more so since she stunned fans with her 100-pound weight loss two years ago. But the Hello singers recent transformation didnt come from an unhealthy place, she says. In fact, it was going to the gym that saved her.

Working out became my time amid the stresses of divorce and the pandemic, Adele, 33, told Vogue this week. I realized that when I was working out, I didnt have any anxiety. It was never about losing weight.

I thought, If I can make my body physically strong, and I can feel that and see that, then maybe one day I can make my emotions and my mind physically strong, she continued.

There's a known correlation between mental and physical health. Research shows that physical activity delivers significant mood-boosting benefits by flooding your system with feel-good hormones. So it's no wonder Adele sought exercise to help cope with her anxiety.

Adeles trainer confirmed the story in Vogue, saying that the star prioritized her physical and mental health over anything else, favoring strength training during double sessions. The Rolling in the Deep singer started with her lower back and stomach, which had been impacted by a C-section and two slipped discs. Eventually, she worked her way up to hours in the gym each day.

In a separate profile in British Vogue this week, Adele broke down her current regimen: I work out two or three times a day, she said. I do my weights in the morning, then I normally hike or I box in the afternoon, and then I go and do my cardio at night, often with trainers. Its not doable for a lot of people, she admits.

My bodys been objectified my entire career. Its not just now.

Her 100-pound weight loss happened gradually, over a period of about two yearsbut many fans assumed it had happened much more quickly. People are shocked because I didnt share my journey. Theyre used to people documenting everything on Instagram, and most people in my position would get a big deal with a diet brand, she told British Vogue. I couldnt give a flying f**k. I did it for myself and not anyone else. So why would I ever share it? I dont find it fascinating. Its my body.

Even though Adele knows why some fans were floored about her weight loss, certain reactions still haunt her. My bodys been objectified my entire career. Its not just now. I understand why its a shock. I understand why some women especially were hurt. Visually I represented a lot of women. But Im still the same person, she continued in Vogue. The most brutal conversations were being had by other women about my body. I was very f**king disappointed with that. That hurt my feelings.

And as far as the correlation between her divorce and her weight loss? Adele seemed to say there really wasn't one. Its ridiculous. I think its that people love to portray a divorced woman as spinning out of control, like, Oh she must be crackers, she told British Vogue. But in the end, its not the weight loss thats made Adele feel more centered: Its the peace that comes from being in motion. You dont need to be overweight to be body positive. You can be any shape or size.

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Adele Says Working Out Was 'Never About Losing Weight' - Prevention.com

Today marks Pet Obesity Awareness Day and with one in 14 dogs considered overweight it is important to know how to stop your pouch putting on the pounds.

Healthy eating and exercise are just as important for your pets, so experts have revealed how obesity can affect our animals and what you can do to prevent it.

Being overweight can have lasting consequences for your dog and can even be fatal.

Experts at tails.com have shared their top tips to help you help your dog trim down the healthy way and maintain an appropriate weight.

How to reduce your dogs weight the healthy way

As a nation of dog lovers, we cant help but indulge our pups.

But with pet obesity on the rise, a little snack here and there soon adds up, and, if were not careful, all those sneaky treats can lead to a podgy pooch.

While many owners use food as a way to shower their dogs with love, it could be doing more harm than good, because overweight dogs are more prone to illnesses and dont live as long as dogs at an ideal weight.

So if you think its time your porky pup lost a few pounds, here is how you can do it in a healthy way.

How to tell if a dog is overweight?

All breeds have standard weight guidelines. And, while this is a good place to start, every individual dog is different.

Rather than the numbers on the scale, what you should really pay attention to is the amount of extra coverage on your dogs body.

To understand if your dog is under, ideal or overweight, vets often use the body condition score (BCS) test.

The test is measured either on a nine point or five point scale, and assesses your dogs fat levels across your dogs ribs, tummy and waist.

Your dog should have an hourglass figure when viewed overhead and even breeds like bulldogs where many people believe they will be more rounded should have a waist.

You should be able to feel the ribs through a little fat covering and they may even be slightly visible in places.

And the tummy should tuck up from the rib cage, rather than being a straight line across.

If your pooch is more barrel shaped and you cant feel their ribs easily without applying a lot of pressure, then your dog is likely overweight.

If youre unsure, your vet or vet nurse will be able to help you and even show you exactly what to look for when it comes to your dog.

Health implications for overweight dogs

Not only does the lifespan of an overweight dog decrease, but it can seriously impact your pups quality of life.

The extra weight can put added pressure on bones and joints, potentially leading to arthritis in later years.

But, it can also put your dogs life at risk, contributing to breathing difficulties, heart problems and diabetes.

Top tips to reduce your dogs weight

There are three key areas to consider when managing your dogs weight loss in a healthy way.

Dog diet food Feeding the right diet for your dog is the first important step.

Balanced meals packed with nutrients, slow release carbohydrates and beneficial fibre will help your dog feel fuller for longer.

Its also important to control portion sizes and feed the exact amount your dog needs to lose weight steadily, and eventually maintain a healthy weight.

Regular exercise Exercising your dog every day will help burn off excess calories and keep their body healthy.

Alongside the right nutrition and portion sizes, a regular exercise routine will help bring your dogs weight down steadily and predictably.

It also gives your dog something else to focus on during the day, by providing mental stimulation dogs are a bit like humans, they get peckish when theyre bored!

Limiting treats We know its difficult, but cutting out treats altogether is the best approach for healthy dog weight loss.

Or at the very least, limit the number of treats and offer healthier options that arent high in fat, sugar or calories.

Raw vegetables like carrots and cucumber are a good alternative to unhealthy human food or shop bought treats.

But there could be a medical cause for your dogs weight gain too.

Hormonal disorders, like hypothyroidism, slow a dogs metabolism down so theyre no longer burning calories as quickly as they should.

Cushings disease and other metabolic conditions can also cause weight gain. If your dog is not losing weight or is still gaining despite diet changes, always share your concerns with the vet.

Breeds prone to weight gain

Some breeds are typically more prone to being overweight than others.

And sometimes its not just a case of a greedy pooch!

About a quarter of Labradors have a mutation of a gene called pro-opiomelanocortin (POMC) which controls appetite, meaning they can still feel hungry even after eating a big meal.

With breeds prone to being overweight, its important to pay closer attention to your dogs diet and find the right nutrients and quantities to help them maintain their ideal weight.

A few breeds prone to obesity include:

Weight management in puppies

Puppies go through rapid growth spurts which means their calorie needs can change over time.

Which is why regular weigh-ins are so important during this stage.

For very young pups that are less than four months old, you should try to get them weighed every two weeks as theyre growing so rapidly.

For older pups, monthly weigh-ins are a good rule of thumb.

Since they grow so quickly its essential we feed our pups the right ingredients in the right quantities so they grow into a happy and healthy adult dog.

If a puppy carries excess weight, it can impact their bones as they grow.

This can increase your pups risk of developing bone problems like hip dysplasia and arthritis as adults.

Especially in larger breeds like Newfoundlands, great Danes, Dobermans, Rottweilers, Saint Bernards and mastiffs.

Sometimes senior dogs can have an obesity problem.

Theyre slowing down, and playing and moving less, so they tend to put on more weight.

This can create a negative cycle where your dog moves less and needs fewer calories, but if we dont adjust the quantities they gain more weight.

Then when they put weight on they dont want to move as much, so they burn fewer calories and therefore gain more weight and the cycle continues.

In which case its important to adapt your dogs daily calorie allowance to account for the drop in exercise.

But its important to note that there are other reasons your dog could be slowing down.

If its pain related that can be treated, which would allow your dog to be more active than they would otherwise.

So slowing down shouldnt be dismissed as hes just getting old. Always check if theres an underlying cause.

Excess weight can be tough on an older dogs joints, which can make stiffness and arthritic pain worse.

Senior dogs still need regular, gentle exercise and this can be a great help to loosen stiff muscles and joints.

If youre trying to help your senior dog lose weight and they always seem hungry, try a higher fibre diets to keep them feeling full while controlling their calorie intake.

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Pet Obesity Awareness Day: The dogs prone to being overweight and how to manage it - Newbury Today

As you approach your 50s noticeable changes like loss of muscle, bone, collagen and a slower metabolism are inevitable. There's no stopping the aging process, but with a few important lifestyle adjustments you can slow it down. Not This, Eat That! Health talked to highly regarded medical experts in the country to find out what to expect when you hit this milestone age and what advice they give for making the most of it healthwise. Read on to see 5 key things specialists recommend doing to stay in top shape and the health habits you should avoid if over 50and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Anyone 50-something can probably attest to experiencing a significant change in their body and Dr. Parham Yashar, MD FACS FAANS Board Certified Neurosurgeon at Dignity Health Northridge Hospital, explains what can occur in someone over 50. "Our cardiovascular risk increases as patients can develop coronary artery disease, atherosclerotic disease, hypertensionwhich is why it's very important to obtain appropriate sleep, regular exercise, follow up with your doctor and take any necessary or recommended medication, and to minimize stress. Our bones and joints can become weaker especially with an activity which is why it is critical to maintain appropriate exercise, calcium and vitamin D supplementation and to avoid smoking. Our G.I. systems can become more susceptible to constipation especially with limited activity, limited fluid and water intake during the day, and as a result of certain medications. Additional changes can also affect our skin, gums and teeth, memory and thinking abilities, and eye/ears just to name a few."

Habits Dr. Yashar suggests to avoid include being,"stagnation and monotony. Stay active both physically and socially. Stay on top of your health and see your doctor at least on an annual basis. Get regular checkups, colonoscopy and mammograms as per your family physician. Eat healthful foods and enjoy everything in moderation. Read, exercise, and keep your mind active by trying to learn new tasks, hobbies and skills."

We all know to stay away from certain foods like anything processed, but it's that much more important to do so after 50 according to cardiologist Dr. Sam Kalioundji MC FACC/Kalheart. "As patient's age into their 50s, diet and lifestyle become more and more critical in maintaining health. Emphasizing moderation! Elimination of processed foods (basically anything packaged or processed middle aisles of your normal grocery store). Stay on the perimeter. Fresh fruits and vegetables, chicken and fish, legumes. Substitute and reduce bread, pasta, rice with vegetables and legumes. Lentils are a well kept secret super food rich in fiber and protein that are cheap and easy to prepare. High fiber foods oatmeals, apples, oranges, legumes. Cut portions down to half and avoid late night heavy meals. Alcohol is a great source of empty nutrition deficient calories and a quick way to put on weight limit yourself to 1-2 per day max. Avoid snacking between meals and if you need a quick snack, reach for fresh fruits and vegetables a handful of trail mix is high in calories and sugars and the equivalent of 2 to 3 pieces of fruit. If you are still having a hard time understanding why you are not losing weight, keep an honest daily diary of intake it really will shock you."

While it can be tempting to make the most of your workout and push yourself, Dr. Brian Solberg, MD, a board-certified orthopaedic surgeon and the founder of LA Orthopaedic Specialists in Downtown Los Angeles, warns against that.

"With the global pandemic improving, many people are starting to commence exercising and outdoor recreational such as team sports once again. But if you haven't been regularly exercising and you're 50 or older, you need to give some special consideration before hitting

the gym again. My practice involves the care and treatment of musculoskeletal injuries in adults and as folks get rid themselves of the 'pandemic fluff' I have seen a substantial uptick in exercise related injuries, especially in the 50+ year-old population. The most common types of injuries are strain injuries in which the muscle or tendon is inflamed by rapid resumption of strenuous activity such as running, plyometrics or heavy lifting. Many of my patients attempt to resume their previous level of activity after many months of relative inactivity. The muscles and tendons become deconditioned and the excessive strain brought on by a sudden increase in activity causes painful irritation of the tendons. Most of the time this type of condition is treated with rest, anti-inflammatory medication or sometimes injectable medication such as a corticosteroid.

Older patients (over 50) are more susceptible to more serious injuries such as tendon tears. The most commonly injured areas involve the shoulder and knee. These types of injuries occur more frequently in older individuals because as the body ages the tissue loses its elasticity and ability to withstand trauma without causing failure (tearing of the tissue). In the shoulder the rotator cuff tendons become prone to tearing and in the knee the meniscus (a ring of shock absorbing cartilage) becomes stiff and tears easily. Many of these injuries require surgery to repair or remove the damaged tissue. Frequent activities that result in these types of injuries include running or sprinting, plyometric workouts, heavy lifting and repetitive overhead activities. These should be approached with caution in the 50+ age group especially after a period of relative inactivity to avoid injury which may require surgery.

My best advice to avoid serious injury is to gradually resume activity. Be cautious when engaging a personal trainer, their job is to push you to your limit but in many cases if done too quickly this will lead to injury. Craft your workout plan that allows you to condition but not over-strain areas prone to injury such as knee and shoulder. When lifting weights focus on proper form, lower the amount you're lifting and get more reps in. Plyometrics (jumping activity) should be avoided until you have done some strengthening and conditioning. Lunges should be avoided if you have pre-existing knee pain or issues. Always stretch prior to working out. When beginning running, consider alternating running and walking in equal amounts for the first few weeks to allow the body to adapt to the stress of exercise. With some basic common sense and a structured workout plan you can achieve your goals and avoid serious injury."

A good skincare routine is essential and it's so important to use the right products, Victoria Stiles, makeup artist and creative director of ShikSona Beauty says, "People over 50 should avoid any alcohol-based skincare products such as lotions and moisturizers as these tend to dehydrate the skin. Many moisturizers are alcohol-based so the product absorbs quicker on the skin, requiring less time to apply. As skin matures, it needs all the moisture it can get so choosing products that are water-based is key to healthy, hydrated skin."

Good news! You don't need to splurge on the latest overpriced beauty products anymore. Olive Kim, Chief Executive Officer of The Crme Shop says, "Many high-end and affordable skincare products generally contain the same base ingredients. Affordable skincare products are easily accessible and equally effective."

Kim added, "With maturing skin, we recommend using an efficient foam cleanser to effectively deep cleanse. Leftover makeup and impurities can cause creasing, fine lines, and wrinkles. Hydration is key! Topically applied moisturizers may lose efficacy after a certain period of time. Korean Essence Sheet Masks are our prized secret to lock in hydration for as long as possible and helps reveal dewy, healthy skin."

Hannah Kim, Founder of Botanical Republic agrees that proper cleansing is everything. She explains, "Taking care of your skin in your 50s is all about keeping the skin looking younger. It is essential to remove dirt, excess oil, makeup, and pollution from our skin that may clog our pores. If you do not cleanse your skin correctly, dirt and pollution can quickly accumulate on your skin and may cause dehydration and aging."

She says, "As we age, we like to try products that delay the aging process. Nowadays, you can easily find a cleanser that quickly catches our eyes with alpha hydroxy acid (AHA), beta hydroxy acids (BHA), Vitamin C, or glycolic acid. These products tend to strip and dry out your skin. You can delay aging by using a gentle cleanser and keeping your skin hydrated at all times. Look for a cleanser that makes your skin feel soft and, of course, clean. I suggest an oil cleanser or milk cleanser that cleanses your skin without stripping it. Also, try to avoid scrubbing your skin as this can dry out your skin as well. You can follow by [using] a toner to help balance out the pH level of your skin, then apply either a moisturizer or face oil to keep your skin hydrated." And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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Health Habits You Should Avoid if Over 50 | Eat This Not That - Eat This, Not That

Leanne McCrate| Gonzales Weekly Citizen

Dear Dietitian,

Ive been working hard on eating healthy this year, and I read your column regularly. I have been surprised at how much sugar is in foods that I thought were good for me. Do you have a list of these foods?

Thank you,

Angela

Dear Angela,

Remember, its the food companys job to make a product that takes good, not necessarily one that improves your health. An easy way to do that is to add sugar.

The American Heart Association recommends women consume no more than six teaspoons (25 grams) of added sugar a day, and men should have a maximum of 9 teaspoons a day (38 grams) (1). However, we take in a whopping 17 teaspoons of sugar each day (2). Reducing our sugar intake to the recommended level could result in a 13-pound annual weight loss for men and an 18-pound weight loss for women! We wouldnt even have to give up sugar completely just cut back!

Below is a list of foods you may think are healthy but actually contain a lot of sugar:

Until next time, be healthy!

Dear Dietitian

References

1-2. How Much Is Too Much? The growing concern over too much added sugar in our diets. (n.d.) Retrieved from https://sugarscience.ucsf.edu/the-growing-concern-of-overconsumption.

Leanne McCrate, RDN, LD, CNSC, aka Dear Dietitian, is an award-winning dietitian based in Missouri. Her mission is to educate consumers on sound, scientifically-based nutrition. Do you have a nutrition question? Email her today at deardietitian411@gmail.com. Dear Dietitian does not endorse any products, health programs, or diet plans.

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Dear Dietician: Beware sugar content in 'healthy' foods - Weekly Citizen

Health experts have said that when the liver is affected with toxins, it affects the metabolic process in the body and create several health problems.Also Read - From Healthy Heart To Strengthening Muscles, Check Out These Benefits of Brisk Walking

The liver is an organ of the digestive system, which in humans is located in the right upper quadrant of the abdomen, below the diaphragm. Its function is to detoxify various metabolites, synthesise proteins and produce biochemicals necessary for digestion and growth. Also Read - Benefits of Running VS Benefits of Jumping Rope Which Workout Style is More Effective For Weight Loss?

However, the accumulation of toxins affects its functioning breaking down fats and producing energy, health experts said. Also Read - Tahira Kashyap Talks About 'Juice Toxicity' And Its Adverse Effects on Health - All You Need to Know About Condition

Liver is the manufacturing hub of our system, it makes proteins, controls many systems and removes toxins. Liver is the centre of metabolism. So when the liver is overwhelmed with toxins, all the metabolic activities get deranged, Dr Atul N C Peters, Director Bariatric, Minimal Access and General Surgery at Max Smart Hospital, Saket, told IANS.

When the liver is overburdened and consequently unable to metabolise nutrients and fats properly it slows down metabolism leading to more serious health issues as well as weight gain and lethargy.

The fat and toxins build up in the liver leading to slow metabolism of the body. Due to which fat also starts depositing in other parts of the body causing weight gain, Dr Neerav Goyal, Senior Liver Transplant Surgeon, Indraprastha Apollo Hospitals, told IANS.

The experts noted that the liver can get clogged with harmful stuff like alcohol, too much fat in the diet. Further, refined carbohydrates, sugars, oils damaged by high heat and rancid oils all make the liver work overtime to process them through your body.

Excessive alcohol, a sedentary lifestyle and weight gain and even certain chemicals lead to excess fat deposition causing inflammation of the liver, also known as fatty liver, Goyal said.

The effect depends on its severity. If it is prolonged and severe, it can lead to permanent liver scarring, cirrhosis or liver failure, he added.

Cutting down weight naturally benefits in a big way, and also helps improve other conditions like diabetes, high blood pressure, sleep apnoea, joint pains as well as adds years to life.

But too much weight loss too quickly is not good either, it can make you weak, cause gall bladder stones, and many health problems, Peters said.

To reduce toxins eat healthy, exercise regularly, alcohol in moderation, avoid unnecessary medicines, sufficient antioxidants, the doctor suggested.

Managing you weight, monitoring your medication and supplements, focusing on consuming a healthy diet, balanced sleep cycles, can be helpful in lowering toxin level and healing the liver, said Goyal.

(With inputs from IANS)

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Can a Toxic Liver Affect Your Health? Heres What We Know - India.com