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Elderberry supplements are made from the fruit or flowers of elderberry plants, and are often used for colds or flu.

Elderberries contain natural substances called flavonoids. They seem to help reduce swelling, fight inflammation, and boost the immune system.

Limited studies have found that elderberry eases flu symptoms like fever, headache, sore throat, fatigue, cough, and body aches. The benefits seem to be greatest when started within 24 to 48 hours after the symptoms begin. One study found that elderberry could cut the duration of flu symptoms by more than 50%.

Elderberry has also been promoted for COVID-19, but there is no evidence that it works.

A few studies have suggested that elderberry could help with bacterial sinus infections or bronchitis. More research needs to be done.

Some people use elderberry for high cholesterol, HIV, and many other conditions. For now, we dont have good evidence to support these uses.

There is no standard dose of elderberry. For flu, some studies have used 1 tablespoon of an elderberry syrup extract four times a day. Another common form of elderberry is a lozenge, often with zinc, that is taken numerous times daily after a cold begins. Ask your health care provider for advice.

Cooked elderberries are used as a flavoring in foods and wine. Elderberries are also in foods like jams and pies. No research has found that these foods have any health benefits. Raw elderberries, as well as other parts of the elder tree, are poisonous.

Because of serious potential risks, elderberry is not recommended for children or for women who are pregnant or breastfeeding.

SOURCES:

Fundukian, L., ed. The Gale Encyclopedia of Alternative Medicine, third edition, 2009.

Guo, R. American Journal of Medicine, November 2007; vol 120: pp 923-929.

Natural Medicines Comprehensive Database web site: Elderberry.

Natural Standard Patient Monograph: Elderberry.

Zakay-Rones, Z. Journal of International Medical Research, 2004; vol 32: pp 132-140.

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Elderberry: Supplement Information From WebMD

Intermittent fasting is all the rage right nowheck, even Jennifer Aniston swears by it, saying she notices a "big difference" when she goes at least 16 hours between dinner and breakfast the next day. Jennifer's talking about a specific type of fasting called the 16:8 diet, and while some forms of intermittent fasting can be extreme (I'm looking at you, OMAD diet), the 16:8 diet might actually be kind of good for you.

The concept is fairly simple: "The 16:8 diet is where you eat for about eight hours of the day and then fast for the rest of the day," explains Dana Hunnes, PhD, RD, a senior dietitian at Ronald Reagan-UCLA Medical Center. Yep, thats a full 16 hours of no snacking or grazing whatsoever. (Don't worry, you can still drink water though.)

I know: Spending 16 hours a day without food? Sounds tough. But before you get too freaked out, know that most people generally plan their eight hours of feasting for between 10 a.m. and 6 p.m. So yeah, youre sleeping for a solid portion of the fast. (Whew.)

Jennifer's not the only celebrity convert to the fasting lifestyle. Halle Berry swears by intermittent fasting combined with the keto diet, and Jennifer Garner even practices a form of fasted cardio to stay fit. Vanderpump Rules star Stassi Schroeder and Real Housewife Heather Dubrow swear by forms of the diet, too. Even Vanessa Hudgens says she's all about intermittent fasting.

So should you try the 16:8 dietand most importantly, will it really help you lose weight? Here's what nutritionists have to say:

Its pretty simple. Basically, during your 16-hour "fasting" period, you limit yourself to black tea, coffee, or diet soda. Then, for the next eight hours, you can eat whatever you want (no calorie counting needed). That's it.

Scientifically, at least, the 16:8 diet seems to check out. In a recent (albeit, small) study published in the journal Nutrition and Healthy Aging, 23 obese men and women followed the 16:8 diet for 12 weeks. Compared to a group that ate normally, those on the 16:8 diet took in 350 fewer calories per day, lost a modest amount of weight (about 3 percent of their body weight on average), and lowered their blood pressure.

But, keep in mind: This was a small study and few others have examined the 16:8 diet specifically, so its tough to draw any firm conclusions just yet. More research needs to be conducted before we can see if and how it can be implemented into an actual plan effectively, confirms Beth Warren, RDN, founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl.

Still, other types of intermittent fasting (and there are tons of different kinds) show promise. The 5:2 diet, for example (eat normally five days a week, cut back to 20 percent of your normal daily calorie intake for the other two), resulted in more weight and fat loss compared to day-to-day calorie restriction in a 2017 study in the International Journal of Obesity.

Honestly, you can eat whatever you want on the 16:8 diet. There's no calorie- or macro-counting required as part of the plan.

That being said, if you want to lose weight, you'll want to make sure your meals consist of a healthy balance of protein, fats, and carbs, Eliza Savage, RD, a registered dietitian at Middleburg Nutrition in New York City, previously told Women's Health. Think: grilled chicken, half of a sweet potato, and a grilled vegetable for lunch or dinner.

While it may be tempting to feast when you break your fast, you should aim for a small protein-rich snack (think: hard-boiled eggs) that you can eat slowly. By doing this, you'll be better able to gauge your hunger cues and avoid overeating.

Some people find they see better results on the keto diet when combined with intermittent fasting, but sticking to a high-fat, low-carb diet certainly isn't required.

In theory, yes. But its hard to really know how the diet might benefit a wide variety of people since most research on the topic involves people who are obese, not just those looking to shed a few pounds.

One potential benefit of the 16:8 diet? It can help if someone wants to lose weight because oftentimes overeating at night is a big factor in weight gain, says Warren. Fasting will take away that obstacle. In this sense, the timing of your eating window can impact how much weight you lose: Typically, time-restricted eating mimics the way we ate before 24-hour drive-thrus and fully-stocked refrigerators (read: no midnight snacks).

Sticking to an eight-hour eating window during daylight hours allows your metabolism to run as its supposed toyou fuel up for energy during the day (when youre most active), and stop eating for rest and recovery at night, per a 2017 article in the journal Nutrition Reviews.

Its also likely that fasting can put your body into a state of ketosis (without actually having to do the full-on keto diet), which means your body starts burning fat for energy instead of carbs, says Warren. After your body runs through its glucose and glycogen stores (a.k.a. sugars you burn for energy), it then turns to the next-available fuel source: fat, explains Hunnes.

Recent studies indicate that you might lose weight on this diet because when you fast, you are burning more fat for energy than you are carbohydrates, she explains. This fat-burning and the metabolic shifts that come with might increase your chances of losing weight. (Of course, the time it takes to enter ketosis varies based on the individual. Typically, it takes anywhere from 12 to 32 hours of fasting, so your 16-hour fasting window might have you covered).

For starters, this diet (like literally any diet) might be hard to maintain. Say goodbye to dinner parties and late-night dates. And god forbid a friend is late to that 5 p.m. dinner you scheduled.

It may be sustainable if you stick to the strict regimen, Warren says. However, this is difficult to maintain in real-life scenarios like social functions.

Halle Berry uses intermittent fasting as part of her diet routine. Here's how:

Beyond the downer of not being able to go out for a late-night fancy dinner, in rare cases the 16:8 diet could potentially lead to disordered eating, too, notes Hunnes. For example, if youre someone who doesnt do well with long periods of fasting, you might follow a 16-hour fast with a binge or even start to prolong fasting periods longer than you should. Both would be signs that the diets not working for you and that it could progress to something more serious like an eating disorder, she says.

If you eat too late, you could also potentially interfere with the quality of your sleepso its best to eat earlier in the day, suggests Hunnes.

That said, two recent (once again, small) studies in Applied Physiology, Nutrition, and Metabolism show obese adults can stick to the 16:8 diet without developing or exacerbating body image issues, disordered eating patterns, or sleeping problems.

For a generally healthy person, there seems to be no harm in only eating for eight hours each day, says Hunnes.

And while more research is needed on the 16:8 diet, overall, intermittent fasting could improve cholesterol levels and brain function, and lower your risk of developing heart disease, cancer, and stroke. Still, youre probably best off getting a clean bill of health from your doc before embarking on this diet, Hunnes notes.

So, how can you get started with the 16:8 diet? It might be wise to gradually ease into longer periods of fasting, says Hunnes. However, she points out, the long-term weight loss benefits from the 16:8 diet werent that much greater than those youd reap if you just ate less throughout the day or switched to a more plant-based dietso you could try simply cutting back on how much youre eating or adding in more plant-based foods, too.

Its a personal choice, and everyone needs to make these choices based on their own lifestyles and ability, Hunnes says.

Some people who should not do the 16:8 diet? People with diabetes, kidney disease, or certain metabolic disorders. These conditions can alter your bodys balance, storage, and use of insulin and glucose, making the 16:8 diet a possibly unsafe choice, says Hunnes.

Another no-go? Pregnant and breastfeeding mamas. In short, youre eating for two, and youd be depriving you and your baby of essential food, nutrients, and much-needed energy when you need it.

Otherwise? If youre interested, give it a try. Just dont expect a miraculous slim-down and be prepared for 16 potentially hangry hours ahead.

The bottom line: The 16:8 diet may help with weight loss, but more research is needed to draw any solid conclusions.

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What Is The 16:8 Diet - Intermittent Fasting For Weight Loss

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Pulses include beans, lentils and peas. They're a cheap, low-fat source of protein, fibre, vitamins and minerals, and count towards your recommended 5 daily portions of fruit and vegetables.

A pulse is an edible seed that grows in a pod. Pulses include all beans, peas and lentils, such as:

Pulses are a great source of protein. This means they can be particularly important for people who do not get protein by eating meat, fish or dairy products.

But pulses can also be a healthy choice for meat-eaters. You can add pulses to soups, casseroles and meat dishes to add extra texture and flavour.

This means you can use less meat, which makes the dish lower in fat, and cheaper.

Pulses are a good source of iron.

Pulses are alsoa starchy food and add fibre to your meal. Eating a diet high in fibre is associated with a reduced risk of heart disease and type 2 diabetes.

Pulses are often bought in tins. If you buy tinned pulses, check thelabel and tryto choose ones that have no added salt or sugar.

It's recommended we get at least 5 portions a day of a variety of fruit and vegetables, and pulses count towards your 5 A Day.

One portion is 80g, which is equivalent to around 3 heaped tablespoons of cooked pulses.

But if you eat more than 3 heaped tablespoons of beans and pulses in a day, this still only counts as 1 portion of your 5 A Day.

This is because while pulses contain fibre, they do not give the same mixture of vitamins, minerals and other nutrients as fruit and vegetables.

This excludes green beans, such as broad beans and runner beans, which are counted as a vegetable and not a bean or pulse for 5 A Day.

Learn more about 5 A Day: what counts?

Baked beans are renowned for their effect on the bowels. This is because beans contain undigestible carbohydrates.

Soaking and rinsing dry beans before cooking, as well as rinsing canned beans in water, can help to reduce these hard to digest carbohydrates.

You should not let a bit of wind put you off eating pulses. People react differently to certain foods and you may find that symptoms subside, especially if you increase your intake gradually.

Typically, pulses are bought either tinned or dried. Tinned pulses have already been soaked and cooked, so you only need to heat them up or add them straight to salads if you're using them cold.

Dried pulses need to be soaked and cooked before they can be eaten.

Dried kidney beans and soya beans contain toxins. They can cause diarrhoea and vomiting. It's important they're soaked overnight and then cooked properly before you eat them.

Cooking times vary depending on the type of pulse. Follow the instructions on the packet.

You should not slow-cook dried red kidney beans as it does not destroy the toxin and may increase its toxicity.

Find out how to store food and leftovers

Page last reviewed: 26 July 2021Next review due: 26 July 2024

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Beans and pulses in your diet - NHS

Lets face it, when you have a dog, training is an important part of being a responsible dog parent. Not only does dog training help your dog become the best version of themself but it also helps to keep them happy and safe. Unfortunately, most dog owners stop training their dogs after their first puppy class wraps up but training should continue for your dogs entire life!

The Essential 2022 Dog Training Bundle is the perfect way for you to get back on track with your training.

This 8-course bundle is filled with 183 lessons taught by dog training professionals like top dog behavior expert Sharon Bolt and the UKs natural dog whisperer, Nikki Brown.

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To kick off this bundle youll start with Sharons A-Z Guide to Puppy and Dog Training. This lesson is way more than learning commands like sit and stay. Instead, it focuses on potential behavioral issues that you should be able to easily recognize before you even bring your puppy home.

From there youll be taken to courses that cover many common dog-related issues such as nuisance barking and safely handling dog aggression. Another valuable course included in this bundle is simple leash training methods so both dog and owner can enjoy their walks together. There are also a few courses on canine nutrition that go over safe and natural remedies that you can use to treat common dog illnesses and how to safely switch your dog from dry dog kibble to a raw diet.

Finally, if dog training is something that you want to explore on a professional level, there are 2 courses dedicated to helping make that happen. Dog trainers are loving it according to this positive review that reads, This is a brilliant course yet again by Sharon Bolt. It has helped me to no end with my dog training career and has taught me so much about running a successful business.

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If The Dog Essential 2022 Dog Training Bundle sounds perfect for you, for a limited time you can grab it for just $19.99. Thats a savings of 98% off the regular price of $1,592.

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Testosterone has become a buzzword thatsomeclaim as the key toattractiveness, muscle growth,fitness, and even success in the workplace.Illegal substances that mimic the effects of testosterone on the body have become some of the most commonly used illicit drugs in the US, with around 0.5 percent of the US population admitting to anabolic steroid use, while others clamber to find alternatives to boost their natural levels of sex hormones. But what exactly is testosterone, and can we raise it naturally?

Testosterone is the primary sex hormone in males and plays a key role in the development of male sex organs, alongside much of the physical changes during male puberty. It is secreted from the testicles in males and ovaries and adrenal glands in females. This hormone drives a host of importantdevelopmental characteristics, including muscle growth and bone density, sex drive, facial and pubic hair, and the production of sperm. That isnt to sayfemales do not have testosterone much likeestrogenis found in males, females do have circulating testosterone, but their bodies naturally produce around 10 or 20 times less than the male body.

Specifically, testosterone is a signaling molecule thatbinds to androgen receptors. Itis carried through the blood to target tissues, where itexhibits bothandrogenic (development of male characteristics) and anabolic (increase of muscle mass and density, andbone density) effects.

That isn't to say that we should just boost testosterone levels to the Moon, though. Evidence suggests a link between high levels of dihydrotestosterone (a more potent androgen derived fromtestosterone) and male pattern baldness.There is also some extremely contested science suggesting testosterone may be linked to aggression and criminality, butthe evidence remains slim.

Owing to its role in muscle growth and bone density some of the largest contributing factors in overall strength increasingtestosteroneor supplementing with testosterone analogsisa popular method of increasing athletic performance. However,most of these supplements are either illegal or only legally available when medically prescribed. Luckily, testosterone levels vary massively within the body, and there are various waysthroughlifestyleand diet that can naturally andsafely raise these levels.

First,let'sget the relatively obvious one out of the way. Correlations with exercise and increased serum testosteroneand other androgenlevels have been shown,but the exact mechanism is currently unknown. Research has suggested that reducing body fat percentage may be a strong driver for increased testosterone, which may be the reason some exercise methods have moreof an effect than others.

According to a 2018 studyon men with erectile dysfunction, the researchers found the best methods of increasing testosterone were reducing body fat and improving cardiovascularfitnessthrough aerobic activity.A clinical trial in 2017 found similar results, with a 12-week aerobic exercise regime increasing serum testosterone in overweight men.

So, if youre looking for a simple way to increase your androgen levels, were sorry to say it might be time for some cardio.

Eating a nutritious and balanced diet is the next ticket tohigh testosterone and no, that does not mean cutting out carbs or fats.A twin study thatanalyzedhow diet affects testosterone levels found apositive correlation with healthy fat intake, as well as keeping weight low and eating fewer calories.Eating sufficient proteinis also correlated with overall testosterone levels, and acontrolled intake of carbohydrates to complement the cardio and resistance training also has abeneficialeffect.

Essentially, if you are going to exercise to boost testosterone, youll also need a strong handle on your nutrition, and don't be skimping on any of the food groups.

An increasing body of evidenceshows strong links betweenvitamin D levels and circulating testosterone. A 2010 study comparing a group taking Vitamin D supplements and a placebo group found a significant correlation with those takingvitamin D and an increase in testosterone, while the placebo group remained the same.Another reportfound similar results, with supplemental Vitamin D reliably boosting testosterone in men.However,both these pieces ofresearchwerein people with lowvitamin D concentrations, andthe evidence to support increasingvitamin D intake when you already receive adequate amounts is more stretched.

It is therefore incredibly important you receive sufficient vitaminD if you are looking to boost your male sex hormones, either by the best way simply going outside and enjoying the sunshine or via supplements.

By now, you might be thinking that increasing testosterone is all about generally being a healthy person, and you arent far wrong. However, there is one more thing that correlates stronglywith testosterone levels prestige. Prestige ishow highly in regard others hold you:Do they respect and admire you? Do they look up to you as a leader?This is an entirely social ranking, but might have an effect on yourtestosterone levels.

In humans, civilization has now evolved to the point where leadership comes from social characteristics sorry to say, you cannot simply beat up your boss to become CEO.Testosterone is thought to be a "competition hormone" so, could testosterone be boosted in people that have higher prestige, and thus a higher social ranking?

The answer, according to a 2018 study, is yes. When researchers took a sample of males and watched as a hierarchy formed, as it usually does, they noticed something interesting. As the "high-ranking" males achieved high levels of prestige, judged by their peers, their testosterone rose. Those that achieved a low ranking in the group saw no change, or in some cases, a decline intestosterone levels. The results suggested that testosterone may actually directly correlate with social standing, propping up those with high prestige.

Therefore, if you are looking for a way to potentially boost testosterone that doesnt lie within a dreaded treadmill or chicken and rice, maybe you should start working on your social skills.

*Please note: none of these methods should be considered medical advice and are not adequate replacements for clinical interventions. If you are concerned about a sex-hormone deficiency, consult a medical professional.

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4 Ways To Potentially Boost Testosterone Levels, According To Research - IFLScience

Pet owners know all too well the look they get from their forever friends as soon as a meal makes its way out of the kitchen and onto the table before they can sneak a bite.

But as much as your dog or cat may beg, there are some foods that it's actually unsafe to feed your pet.

As we get closer to the holidays and it becomes harder and harder to resist the puppy eyes you get while carving the turkey, here are some of the foods that you can share, and some of the foods you really shouldn't.

According to the American Society for the Prevention of Cruelty to Animals, there are a number of foods that pets can safely consume. But regardless of what you feed them to snack on, it's important to take it easy.

Animals "should get most of their nutrition from their regular diet," the ASPCA says on its website. "Snacks should equate to no more than five percent of their daily caloric intake, so keep portion sizes small."

And with people food that tends to be more sugary or fatty than foods for animals, "digestive upset" can sneak up on you and your pet.

With that in mind, pets can safely consume:

Pet-goods retail chain PetSmart shares tips for pet owners on its website, including a list of foods that are unsafe for dogs. The American Kennel Club, the ASPCA and the Humane Society of the United States also all provide information on what you should keep away from your four-legged friends.

Among the snacks you shouldn't share:

And if you're worried about specific herbs or spices in Thanksgiving dinner, from basil to rosemary, the ASPCA has lists of plants that are safe, and plants that are toxic, for dogs and cats.

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Food-Filled Holidays Are Approaching. Here's What You Can't (and Can) Feed Your Pet - NBC Southern California

It is important to consume the pumpkins in natural forms and without the addition of foods rich in fats, sugars and carbohydrates.

Photo: Photo by Gabby Orcutt on Unsplash / Unsplash

Pumpkins are the star ingredient of fall and the first months of winter, the reason goes far beyond their attractive shapes and colors: they are a true nutritional treasure. Pumpkins are not only a staple addition to seasonal dishes, they are associated with magnificent medicinal benefits. In general we can say that pumpkins are healthy for everyone, however in a specific way it is a question that arises with special emphasis in the diabetic population. It is well known that diabetics must control blood sugar levels and especially carbohydrate consumption and that is why they must pay special attention to the quality of the food they eat. The good news is that pumpkin is not only a safe addition for diabetics, it is a vegetable that benefits control: They are low in calories, fat free, low in carbohydrates, and packed with nutrients that support general well-being and blood sugar levels. In addition, they are a food rich in antioxidants that protects us from contracting seasonal flu and other possible diseases of the season.

Finally, one of the golden rules in diabetics is to be very cautious with feeding, is one of the best prevention and control tools. By keeping blood glucose at stable levels, it is possible to prevent diabetes-related complications such as nerve damage, heart disease, vision disturbances, skin infections, and kidney problems.

The first is the first. We gave ourselves the task of investigating in detail about the nutritional contribution of pumpkins; One-half cup (120 grams) of cooked pumpkin provides the following nutrients:

Calories: 50 Protein: 2 grams Fat: 0 grams Carbohydrates: 11 grams Fiber: 3 grams Sugar: 4 grams Calcium: 4% Daily Value (DV) Iron: 4% of the DV Vitamin C: 8% of the DV Provitamin A: 280% of the DV

Another of the greatest genius of the pumpkin is that it is a plant food with a magnificent contribution in fiber: half a cup contains 12% of the recommended daily intake. It is well known that fiber plays a key role in managing blood sugar levels, and there are numerous references showing that eating foods rich in fiber has been shown to improve blood glucose control.

One of the main concepts to determine the consequences that a food will have for diabetes, is to analyze its effects on blood sugar. The glycemic load (GL) is a classification system for foods rich in carbohydrates: it indicates the amount of carbohydrates in a serving of food and the extent to which that food raises blood sugar levels. A GL of less than 10 indicates that a food has a minimal impact on blood sugar. On the other hand, the glycemic index (GI) is a scale from 0 to 100 that indicates the extent to which a food can cause blood sugar levels to rise. Higher numbers mean that a food will cause a higher rise in blood sugar.

However, the GI does not take into account the carbohydrate content of foods. So the GL is a better assessment of how much your blood sugar will affect a serving of a particular food. What about pumpkin? Pumpkin has a high GI of 75, but a low GL of 3.

Therefore, the secret to integrating pumpkins into the daily diet and safely for diabetics, is to limit yourself to eating a serving of pumpkin and ensure that it is not accompanied by foods rich in fats, sugars and carbohydrates. That is why consuming it in puree, soups, garnishes with other vegetables, baked, steamed and grilled, it is the best way to truly obtain all its nutritional benefits and especially Fiber!

Therefore pumpkins are a good food in diabetes. A serving of natural pumpkin is rich in fiber and low in carbohydrates. Having a low glycemic load is unlikely to have a significant effect on blood sugar as long as portions are controlled.

Additionally, there is extensive research demonstrating the specific potential benefits of pumpkins for people with diabetes. An animal study found that compounds in pumpkin reduce the insulin needs of mice with diabetes by naturally increasing insulin production. There is another reference, a research work that observed that two compounds in pumpkin: trigonelline and nicotinic acid, may be responsible for its effects in lowering blood sugar and preventing diabetes. There is also another study in which it was shown that a combination of pumpkin carbohydrates called polysaccharides and a compound isolated from the Pueraria mirifica plant called puerarin have an immense ability to improve blood sugar control and insulin sensitivity. .

The best of all is that the pumpkin contributes other benefits that benefit diabetes control. They are a great addition to control body weight with a lot of satiety, they strengthen the immune system, they are full of energy, they protect the cardiovascular system, they are a good ally to lower high blood pressure and they benefit intestinal health.

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Diabetes: benefits of eating pumpkin for better sugar control - Central Valley Business Journal

Weight loss plan: Success and failures  |  Photo Credit: iStock Images

When it comes to weight loss efforts and plans, we all know the routine drill: Go reasonably and safely calorie deficient, exercise more, say no to junk food, avoid snacking etc.

Losing weight is not an easy task. Avoiding food or skipping meals does not aid in weight loss. Here is a list of some weight loss mistakes that you might be making unconsciously.

But there are times when our best efforts seem to fail in bringing down the numbers on the weighing scales. Now, if one is already of a healthy and acceptable weight, the plateau is good.

But what if one does NOT weigh anywhere between the recommended healthy kilos range and yet cannot lose weight while on a weight loss plan? Aha! That means you must do some troubleshooting.

Maybe you are not doing something right, maybe one or more of your weight loss measures are actually detrimental and grossly wrong.

Get real: Be sure you set realistic health goals for your body, keeping your age, fitness levels, and health in mind. Avoid crash dieting as it may help you to lose weight quickly but harms your body in the long run. One tends to pile on much more than the weight lost when one stops crash dieting, not to mention the health pitfalls of a crash diet. Become comfortable with your body type and your health issues. Lifestyle also makes a lot of difference to the outcome of our weight loss efforts. Be sure that in the process -- you lose only weight, not sleep, or peace of mind or the formula to stay happy.

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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Weight loss: 5 mistakes we all make; checklist that shows how to lose kilos and not peace of mind - Times Now

Illustration by Cathryn Virginia

How to wrap your head around the finer points of prescription drugs.

When Spencer Jardine was 15, she was diagnosed with attention-deficit/hyperactivity disorder (ADHD) and prescribed treatment in the form of Adderall. Within days, Jardine began experiencing the drugs effects: greater focus and less impulsivity, as promisedbut also a dry mouth and a drastically lower appetite. Jardine lost 20 lbs. off her 53 frame, growing so thin that she covered herself in bulky sweatshirts to disguise her body and drank the kids nutritional supplement PediaSure to try to gain weight.

Jardine, who is now 28 and a stay-at-home parent in Truckee, California, recalled that, at one point, her high school guidance counselor asked her if she had an eating disorder. I was like, I take meds that make it very hard for me to eat, but she didnt believe it, Jardine said.

While not every person on ADHD medications experience decreased appetite, many do; according to recent research, at least half of children and possibly an even greater number of adults experience some [...] appetite reduction from being on the medication, said Russell A. Barkley, a clinical professor of psychiatry at Virginia Commonwealth University School of Medicine.

When stimulants such as Adderall and Vyvanse (the most commonly prescribed ADHD medication for adults), along with others like Focalin and Concerta, raise the brains levels of the chemical dopamine to heighten concentration and combat restlessness and hyperactivity, they can also decrease appetite. While a lack of hunger is typically most extreme immediately after starting treatment, it can last as long as the drugs are usedwhich means that, for many people with ADHD, keeping a close eye on their daily food intake each day can be as essential as remembering to take the medication itself.

For those with a history of eating disorders and/or negative feelings about their bodies, monitoring food and weight is a double-edged sword. And even for people who dont have that history, our cultures obsession with thinness is so prevalent that it can be easy to fall into destructive thinking and unhealthy eating habits. Experts often say that being closely in touch with hunger is key for maintaining a healthy food intake, but if thinking more frequently than usual about your consumption is causing you to focus obsessively on it or view taking in fewer calories as a goal, it can do more harm than good. It also can make dealing with your ADHD more difficult, as it requires focusing intently on two complicated parts of your mental stateyour attention, and your relationship with food.

I have certainly seen [ADHD medication] being a contributing factor to the development of an eating disorder, said Anna M. Lutz, a nutritionist and dietician specializing in eating disorders. Part of it, she noted, has to do with diet culture; when decreased eating leads to weight loss, and weight loss leads to compliments from others, All of that can be... a trigger for body-related disorders, said Lutz. Treating ADHD through medication without allowing the side effects to negatively affect their eating habits can be a challengebut there are ways to cope. Below, experts provide advice on managing both the disorder and its side effect.

Write down your biggest concerns.

Whether you have a history of disordered eating or are just starting to deal with that issue, consider writing down your biggest fears and worries about how your ADHD medication could affect your eating habits. Seeing your concerns on paperWhat if I lose too much weight? What if I like weight loss, even though I dont need it?can make them seem less overwhelming, and easier to deal with. You can bring that list to your doctor or therapist and get their advice on how to approach each questionand think through any others that might come up along the way.

Talk to your doctor about your body- and food-related concerns.

If you have or had an eating disorder, or are worried that taking ADHD medication is leading you into worrying thoughts about your body, its crucial to be open about your concerns with your doctors at the beginning of your treatment plan. Lutz said that when she meets with patients who have both eating issues and ADHD, they work together on a nutrition plan that allows for both conditions to be addressed. Oftentimes, Id be talking to my patient about, What is recovery going to look like for you? What is nourishing your body going to look like for you, given that youre taking this medication? And can you recover from your eating disorder if youre taking this medication, if its kind of triggering those feelings? said Lutz. Depending on their answers, a nutritionist might suggest their patient talk to their doctor about switching to a non-appetite suppressing ADHD medication, or encourage the intake of foods that are both nutritional and easy to consume.

Discussing your relationship with your body and food with medical professionals can be uncomfortable. But it can also be necessary, especially if youre already eating less and losing weight due to your medication. If theres an eating disorder coexisting with ADHD, you have to treat bothno different than if you have ADHD and co-existing depression, for example, or ADHD and coexisting anxiety, said Peter Jaksa, a clinical psychologist at ADHD Center Chicago.

Set reminders for mealtimesand stick to them.

Before taking your medication each morning, have breakfast. Make sure you eat first, said Jaksa. That way, even if you eat lightly for the rest of the day, youve ensured youve gotten some nutrition.

Encourage yourself to eat later in the day by setting reminders. ADHD medication is typically at peak therapeutic levels around midday, or 23 hours after its ingested, Barkley noted, meaning people taking the drugs often experience the most appetite loss right when others would be having lunch. As a result, you might forget about mealtime completelyso making reminders for when its time to eat can be useful in order to avoid skipping out.

Lutz said eating by the clockwhether thats a few times a day at regular mealtimes, or at shorter intervals if you prefer snackingwill help keep things on track and should occur each day, regardless of how hungry you are.

Dont criticize yourself for not consuming the right foods.

Because forgetting or not feeling its urgent to eat is normal for those on ADHD medication, some people gravitate towards foods that are simple to make and to eatthink sandwiches over salads; soups over big spreads. Although these arent always the most nutritious options, they do the job, and according to Lutz, giving up some health value in order to ensure you eat enough can be perfectly fine. Try to remember that you still are getting some nutrition and, just as important, are feeding yourself on a regular basis.

Keep your loved ones in the loop.

Managing the effects of ADHD can be challenging enough, but when you add in having to constantly monitor your food intake and relationship with eating, it can become an exhausting mental burden. You dont have to carry it alonereach out to family and friends to let them know if youre struggling and tell them how they can support you best. Maybe your partner could check in on you during the day to remind you to eat, or perhaps your people have tips about pre-made foods that require little effort to eat. Even if you dont need help in those capacities, it can be a relief just to talk to someone about what youre going through.

Pay attention to your bodys warning signs.

Just because your stomach isnt rumbling doesnt mean youre not hungry. If your focus is waning and your mood is worsening despite the ADHD medication, that might be signs your blood sugar is too low, said Jaksa, and you need to eat. By skipping out on meals, Jaksa said, youre actually contradicting the effect of the medication, so its even more important to get some food ASAP.

Additionally, keep an eye on your eating habits when the drugs arent in your system. Catalano said that her lowered food intake during the day led to overeating once the medication wore off. When I crashed at night or took the weekend off from meds, I found myself craving really high-calorie foods to make up for the deficit I was in all week, she said.

Remember that readjusting your relationship to eating and your body can take time.

I would consider my relationship with my body and food to be a forever work in progress, said Erica Zenn, a Los Angelesbased 28-year-old in Diversity and Inclusion whos taken ADHD medication for 13 years. Slipping back into old patterns of thinking and behaving is so easy, especially when my relationship with my body and food is so intertwined with my self-worth.

Sravya Attaluri, a 26-year-old creative director in London, said she struggles with body dysmorphia, and while shes worked hard to not let her ADHD diagnosis worsen her dysmorphia, she also knows itll be a lifelong project. I've accepted that I may need ADHD medication for a long time, and, if that's the case, I need to put extra effort into taking care of myself and developing my willpower and self control so that I do not become a prisoner of my disordered eating, she said.

Consider trying a non-stimulant medication.

Although stimulants like Adderall and Vyvanse are considered the most effective ADHD treatments currently available, theyre not the only choices. Medications in the methylphenidate family, such as Ritalin and Focalin, are less potent stimulants, and non-stimulants such as Strattera, Clonidine, and Guanfacine also treat ADHD while targeting the condition in a way that doesnt typically lead to extreme appetite loss. That said, each of these alternative medications do come with their own side effects, said Barkley, such as nausea or insomnia, and anyone considering taking a non-stimulant or methylphenidate should weigh the cost-benefit analysis first.

If your ADHD symptoms are severe and you feel you can safely handle the appetite loss, a stimulant might be the best bet, but if your condition is more manageable, and youre concerned about eating less, talk to your doctor about other possibilities. When it comes down to it, said Barkley, Its just a matter of the tradeoff.

If you or someone you know is dealing with an eating disorder, you can contact the helpline of the National Eating Disorders Association (NEDA) at 1-800-931-2237, or visit their site. You can also live chat with a volunteer via Facebook Messenger, and text 'NED!' to 741741 for crisis support 24/7.

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What to Do if Your ADHD Medication Messes With Your Appetite and Body Image - VICE

Kannur-native Sukesh PM landed in Dubai with a bagful of dreams. Initially, the youngster got a job as a waiter in a restaurant but never revealed the nature of his work to his family members. Sukesh faced each day with fervour and enthusiasm as the awe-inspiring metropolis provided fresh experience, breathtaking sights and invaluable life lessons. His grit and determination to scale new heights bore fruit as his career soared in 10 years time.

People who started their career 10 years ago along with him in sales and as bank attendants are still trying to climb up in life. Sukeshs journey has never been a bed of roses as is evident from the success story he shared with Onmanorama.

A cuisine is the reflection of the culture of a particular region. Indias hospitality rides on the dictum Athiti devo Bhava meaning guest is equivalent to God. Sukesh got a concrete idea about how to manage the affairs of a restaurant after travelling extensively across India. He traversed the length and breadth of the country in a bid to give a five-star tag to Indian food and provide the best gastronomical experience to gourmets. Sukesh gave final touches to the restaurant service design after his visits to many states in India.

Jumped into hotel management after Class XIISukesh had an innate interest to travel and know more about a regions food, culture and life. Besides, he also made it a point to keep tab of the latest trends and also tried to ape them. My teachers who were aware of my interests, advised me to choose hotel management for higher studies. I also found the course apt for me when I enquired more about this stream. And when my family too gave the green signal, I got enrolled in a college in Coimbatore for my studies, says Sukesh.

He completed BSc in Hotel Management and Catering Science in 2009 and immediately joined a five-star hotel in Chennai to undergo a six-month training. The training gave Sukesh the golden opportunity to interact with European guests. He completed training in flying colours and was selected as the best trainee. Sukesh donated the first salary to a charitable group that funded childrens education as he too faced many financial difficulties while studying.

It is always my desire to share my extra earnings, whenever I get them, with the society, he notes.

After completing the training in 2009, Sukesh landed a job at a luxury hotel in the UAE as a waiter. The job helped Sukesh to befriend guests from various countries and get an insight about their food and culture. The two-year stint at the hotel as a waiter helped him to sharpen his language skills, learn business tricks and get an in-depth knowledge about restaurant operation management. After two years, Sukesh was promoted as supervisor and later climbed the hotel hierarchy and became assistant manager and manager.

While working at the hotel, Sukesh got an opportunity to manage an Indian restaurant by joining hands with celebrated chef Vikas Khanna. We worked sincerely to elicit genuine interest in Indian food among people from other countries. And the restaurant was a big hit. I learned a lot from chef Vikas and he encouraged me to focus more on my career. The association with chef Vikas helped me to include Kerala in his ambit of work, adds Sukesh.

Changes in the past two yearsThe Covid-19 pandemic had hit every sector hard including the hotel industry and the changes brought in by the epidemic are drastic. These testing times gave the courage to face challenges head on, he notes.

Sukesh got the opportunity to work with an Indian Premier League (IPL) team because of COVID-19 as the venue was shifted from India to the UAE due to the pandemic. The players were safely accommodated in hotels through a secure bio-bubble and I got the opportunity to work as a bubble manager, says Sukesh.

Great moments with celebritiesThe job entails utmost precaution and vigilance. We have to execute certain tasks for the star players without breaching the bio-bubble and that was a great challenge. Now I have world-renowned players that I work with compared to my earlier days. I had to make sure that there were no shortcomings in providing unblemished service to these eminent cricketers. I worked with them for 58 days and I take this opportunity to thank the support of hotel staff for extending whole-hearted support, Sukesh notes.

Ours was the team led by Team India captain Virat Kohli. While working with them, I became one among them. Many, including Virat Kohli, considered me as a brother. This period was one of the happiest moments in my life, he adds.

Australian player Glenn Maxwell loves Indian food and South African batter A B de Villiers craves for sea food, says Sukesh. All players of the team would come together for a game of golf. Sukesh recollected an incident where team coach Sanjay Bangar prepared tea for the hotel staff saying that now it was time for him to make tea for the staff as they used to prepare food for the team members every day.

The athletes follow a healthy diet and one can learn a lot from them about good eating habits, and how to take care of ones body.

FamilySukesh is married to Neha, who is also a hotel management professional. His parents Sugathan and Saudhamini always gave ample support to all his endeavours. Sukesh is working hard to fulfil his dream of becoming a successful entrepreneur in the hotel management sector.

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Waiter to food consultant, Sukeshs journey is nothing but inspiring - Onmanorama