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Experts Offer Advice on How to Handle Back-to-School Stress, Headaches, Migraines and More – Baptist Health South Florida

Posted: August 24, 2020 at 2:59 pm

With the new school year comes plenty of stress and anxietyfor both students and parents. But this year, due to the coronavirus pandemicand the uncertainty of what to expect for the upcoming school year, students,parents and even teachers are experiencing higher than normal amounts of stressand anxiety.

In a recent Baptist Health Resource Live panel discussion, Easing Back-to-School Stress, Migraines & More, television host and journalist Jeannette Kaplun, who is also CEO of Hispana Global, was joined by Graciela Jimenez, a family psychologist with Baptist Health Care & Counseling, and Dalia Lorenzo, M.D., a neurologist with Miami Neuroscience Institute.

The two experts offered their thoughts on back-to-schoolstress and steps you can take to get your stress to a more manageable level forthe upcoming year. They also detailed what happens in your brain when youexperience stress and why it can sometimes lead to headaches or migraines.

If we didnt have a little stress, we wouldnt be able to function a little bit of stress is good for us, said Ms. Jimenez. Where it gets out of control is when you start getting headaches and other physiological responses to the stress.

With COVID-19, kids are feeling stress just like theirparents, they just dont have the emotional vocabulary or coping skills tomanage their stress. Dr. Jimenez advised looking for changes in your childsbehavior.

If they usually sleep through the night and have difficulty sleeping too much or too little or if their diet has changed, theyre eating more, or theyre more irritable, then, yes, you should seek out some assistance, said Ms. Jimenez.

Dr. Lorenzo attributed an increase in the number ofpatients presenting with headaches, migraines and insomnia to the coronaviruspandemic. Certainly, Im seeing a lot of patients coming in with worseningmigraines and new-onset headaches, said Dr. Lorenzo. Theres also a lot of depressionand isolation out there right now.

Asked by Ms. Kaplun what the difference is between aheadache and a migraine, Dr. Lorenzo responded, A headache can be caused bymany things eye strain from too much screen time or an old visionprescription; temporomandibular joint disorder (TMJ); a sinus problem; neckdisk disease, or just a standard tension headache. A migraine headache, on theother hand, is a primary neurologic disorder that affects the meninges, thefibrous membranes that cover the brain and spinal column.

Migraines can be triggered by any number of things,according to Dr. Lorenzo, from diet and sleep deprivation to uncertainty anddisruption of routines. But stress, she says, is one of the biggest triggers ofmigraines.

Other types of headaches, such as thunderclap headachesor those accompanied by fever, can indicate a serious medical condition andshould be immediately evaluated by a doctor.

Ms. Jimenez said that area residents who feel they or a loved one might benefit from mental health counseling but dont know where to turn can start by calling 211, a regional resource for references, referrals for counseling, group discussions and more. Or, ask your childs physician or teacher they have access to all sorts of resources.

For those who prefer a consultation from the comfort and safety of their own home, Ms. Jimenez recommended using a telehealth service such as Baptist Health Care On Demand, which offers online video consultations with licensed therapists.

Telehealth is great option for people of all ages from college students and parents of young kids, to working professionals, seniors, and anyone with chronic health issues that limits their ability to leave their home, Ms. Jimenez noted. The Care On Demand app is free, and you can receive $10 off your first consultation through Dec. 31, 2020 with code WELLBEING.

Tags: back-to-school stress, Baptist Health Care & Counseling, Dalia Lorenzo M.D., Graciela Jimenez, headaches, Jeannette Kaplun, kids and stress, Miami Neuroscience Institute, migraines

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Experts Offer Advice on How to Handle Back-to-School Stress, Headaches, Migraines and More - Baptist Health South Florida

David Arquette Is On a Quest for Professional Wrestling Redemption – GQ

Posted: August 24, 2020 at 2:59 pm

The key to professional wrestling, according to David Arquette, is learning how to take a hit. Which is almost too perfect a metaphor for his wrestling careera fighter who just cant figure out how to go down smoothly. In 2000, Arquette first entered the ring as a publicity stunt to promote a buddy comedy called Ready to Rumble. Less than two weeks later, he found out he was booked to win the heavyweight championship, which he knew would irritate serious fans. Sure enough, ever since he thrust that WCW belt into the air, a pair of low-rise leather pants clinging to his waist and his bruised eyes glazed over in a stupefied grin, hes been ridiculed by fans as one of the biggest punks wrestling has ever seen.

In reality, Arquette says, he had all the respect in the world for wrestling. And so, in an effort to redeem himself in the eyes of a fan base that credits him with tanking the WCW and degrading the integrity of the entire businessand fresh off a heart attack that earned him two stentsthe 46-year-old decided he was getting back in the ring. This time, he would do it right: He headed to Tulum to do yoga with Diamond Dallas Page, then to Tijuana to fight with the Mexican luchadores. He picked up boxing and jiujitsu to learn the instincts he needed. By the time he hit the independent circuit, he was 50 pounds lighter and completely sober.

Arquettes few months back in the ring are chronicled in his new documentary, You Cannot Kill David Arquette, which was set to premiere at SXSW and will now come out in drive-in theaters this Friday. The film culminates in a gory November death match where, after taking a smashed light tube at the wrong angle, Arquette stumbles out of the ring with blood gushing from his neckonly to climb back in and finish up the match once he figures out hes not about to bleed out. The incident put his wrestling career on pause while he recovered, and it brought up another wave of backlash from fans who still saw a half-cocked actor nearly dying because he got in way over his head.

But for Arquette, the minutes he spent thinking he was about to die made him all the more dedicated to learning how to wrestle wellafter all, if hed known how to take that hit, his neck would have stayed intact. Ahead of the documentarys release, Arquette told GQ how he prepared for his shot at wrestling redemption.

When you first entered the ring in 2000, had you trained at all?

I didn't have an opportunity to train. My run there was just a storyline, they didn't really want me involved. I heard there was a big insurance policy on me, so I couldn't get hurt. That also led me to want to properly train and learn how to wrestle so I could do it in the future. I wasn't in great shape back then, to be honest.

And then in 2018, you got serious about returning to wrestling with the proper training. Where did you start?

I started out doing DDPY, which is Diamond Dallas Page's yoga app. It got me ready to start losing weight. It's a form of yoga that involves tensing your muscles up a lot. He's a really inspirational guy. He inspired me as a wrestler, but he also inspired me to get in shape. I went to a retreat he had in Tulum, and I met with him and he inspired me more there.

Then I trained jiu-jitsu with Rigan Machado, an amazing jiu-jitsu champion. I trained with a multi-championship boxer named Ricky Quiles. And then I trained with Peter Avalon, as a wrestler. I did each at least once a week for an hour or two, but wrestling, I probably did two or three times a week.

So, that's tons of cardio. I got into weights too, every day. I don't do heavy weights, I do about a 35 pound barbell. I don't typically work out my legs because I have big legs to start with. I do squats and a lot of bench stuff, lot of curls, lot of pushups, a lot of sit-ups. But Im consistent. And I did a hike every day.

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David Arquette Is On a Quest for Professional Wrestling Redemption - GQ

Hold the Salt: The Promise of Little Fresh Fishes – Hakai Magazine

Posted: August 24, 2020 at 2:59 pm

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Tens of thousands of kilograms of white carp, rohu, stinging catfish, eel, red snapper, grouper, snakehead, gagata, breamthe list goes onsurround fish broker Ko Thar Gyi at the San Pya wholesale fish market in Myanmars colonial capital, Yangon. The scent is overpowering. Hes been here since 4 a.m., which is when he and his fellow brokers arrive each day to meet the fishers in their lantern-lit, smile-shaped wooden boats. The fishersarriving from the Yangon Rivernose their boats up to shore, engines gurgling and heavy with fish. Each vessel carries up to 10,000 kilograms of product, says Thar (Ko and Gyi are honorifics in the Burmese language).

San Pya is the largest fish market in Myanmars largest city and commercial center, and the key point in the supply chain of fish for human consumption in the region, also called Yangon. Dozens of seafood processors and exporters operate in and around the market and its smaller cousin, Shwe Padauk, a few kilometers up the river. San Pya has become so busy, Thar says, that he has opened a second branch of his operation at Shwe Padauk.

San Pya and Thars business are thriving despite the decline of wild fisheries in much of Asia and indeed the worldglobally, only two-thirds of fish stocks are within biologically sustainable levels, down from 90 percent in 1974, according to the Food and Agriculture Organization of the United Nations (FAO). San Pyas bustle continues unabated because while the oceans bounty has faltered, a growing share of the product is supplied by fish farmsfrom almost nothing when the market opened in 1991 to 60 to 75 percent in 2014, when researchers from Michigan State University and Myanmars Centre for Economic and Social Development polled sellers. This mirrors a global trend: fish consumption has more than doubled per capita since 1961, with nearly the entire increase coming from aquaculture in the past three decades. People are eating much more fish, but the difference isnt coming from wild catches.

Aquaculture now accounts for more than half of the fish we eat, worldwide, increasing from only four percent in 1950. Its become so lucrative in Myanmar, Thar says, that companies from China are buying paddy fields for more than market price and turning them into fish farms.

Boats deliver hundreds of thousands of kilograms of fish to the San Pya wholesale fish market in Myanmar via the Yangon River, arriving by 4 a.m. Photo by Htoo Tay Zar

An astute business person, Thar also operates a fish farm in the township of Pantanaw, around 95 kilometers northeast of the market, where he raises mainly rohu, white carp, and prawns in freshwater ponds. But the San Pya business is his main focus, he says, and with good reason: he grosses around US $5,800 each workday, buying fish and selling it to processors, exporters, and local residents. Its an enormous figure in a country where per capita income is about a quarter of that per year. He says most of his product comes from the regions of Myanmar that collectively form the seat of the countrys aquaculture production. The acreage of cultivated fishponds there expanded between 2003 and 2014, in some regions by more than 250 percent. The vast majority of the fish is consumed domestically, and three of the five big brokers inside San Pya specialize in farmed fish. Business is good these days, Thar says.

Though Thar doesnt seem to mind, aquaculture has a bad reputation in some circles. The narrative in North America and Europe among environmentalists and those concerned with global development is that it damages ecosystems and saps poor countries of their natural resources, with much of the product exported, leaving little of the wealth or nutrition it generates in the communities that actually grew and tended the fish. And for certain species, in certain places, thats true: salmon farming in Chile and North Americas Pacific Northwest has been linked to outbreaks of parasitic diseases and the introduction of non-native species into wild populations. In Vietnam and other places, shrimp farmingoften for export to wealthy countries in North America and Europeincentivized destruction of mangroves, which are among the most carbon-rich forests in the tropics, sequestering more planet-warming carbon dioxide per hectare than the Amazon rainforest. Reading media accountsmany of them based on academic literature that until recently often focused on shrimp and salmon, and the negative impacts of aquaculture exports on poor countriesfew people can be faulted for concluding that aquaculture is deeply problematic for the environment, sustainable development, and equity. But the story is far more complex.

The binary viewpointaquaculture is bad, sustainable wild capture is goodfrustrates Ben Belton, a developmental economist in Michigan State Universitys Department of Agricultural, Food, and Resource Economics. His research indicates that as the Earths population closes in on 10 billion, aquacultureparticularly medium-scale freshwater operations such as those abundant in the area Thar buys fromcould be an important and sustainable supplier of food. Over 15 years of researching aquaculture in Southeast Asia, Belton has witnessed what researchers, including himself, call a quiet revolution, a fundamental change overlooked by much of the Global North: aquaculture in Southeast Asia is growing fast and driven mainly by medium-sized enterprises on a few inland hectares.

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Many of the biggest fish brokers at the San Pya market trade in farmed fish. Video by Maung Nyan

Theres this bias thats been shaped by what people in the Global North perceive to be important, because what do they see? They go to the supermarket and they see [farmed] shrimp and salmon, says Belton.

In North Americas biggest market, the United States, two of the top three consumed fishdefined by the FAO as finfish, crustaceans, mollusks, and other aquaculture animalsare shrimp and salmon. But these species are a tiny portion of the volume of fish produced by aquaculture. In 2018, 90 percent of fish farmed globally were species other than shrimp and salmon, according to the FAO. Shrimp accounts for virtually none of the aquaculture in Myanmar, and only about four or five percent in neighboring Bangladesh, the worlds fifth-largest aquaculture producer. (Salmon cant survive at their latitude.) In Myanmar, and in the five countries with the highest aquaculture production, pond-based freshwater aquaculture dominatesand pond aquaculture tends to have a much lower environmental impact than marine fish farming.

Other researchers, such as Simon Bush, a professor and chair of the Environmental Policy Group at Wageningen University and Research in the Netherlands and a member of the technical advisory board of the Monterey Bay Aquarium Seafood Watch program, share Beltons critique of the predominant narrative. You cant just take that image of those two species and then say that all aquaculture has this environmental impact, Bush says. And a 224-page report the FAO put out this year, The State of World Fisheries and Aquaculture: Sustainability in Action, backs them up, calling fish some of the less impactful [foods] on the natural environment.

Although malnutrition has been on the rise since 2015 after decades of retreat, paradoxically, incomes worldwide have grown during the same time. An expanding, wealthier population will mean unprecedented demand for protein because as peoples spending power grows, they seek more protein in their diets. Alongside growing fish consumption, in the past two decades meat production has risen by 35 percent, milk by 32 percent, and soy by 73 percentall outpacing population growth.

This is not sustainable. Cattle produce problematic amounts of greenhouse gas emissions. Carbon-sequestering rainforests are cleared to provide them with pasture. Soymuch of it grown to feed those cattlealso contributes to the depletion of carbon dioxidestores (at a rate second only to the cattle themselves, according to the World Wildlife Fund).

So, to feed a growing, wealthier population without ruining the ability of its only home to produce food, there will need to be a role for fish. Proper management of fisheries can maintain ecosystem healthand even rebuild itbut fisheries are not always properly managed. That leaves aquaculture. When the alternative to protein from fish is land-based meat, Bush says, per unit of production, aquaculture comes out at the better end of the spectrum, environmentally speaking. Especially the freshwater systems.

The wholesale fish market distributes the fish raised in converted rice paddies in areas far from Myanmars commercial center, Yangon. Photo by Htoo Tay Zar

Intensification of freshwater aquaculture is growing. But as practiced in Myanmar and its neighbors India, China, Bangladesh, Laos, and Thailand, it is less reliant on manufactured feed and has nowhere near the same level of environmental impacts as shrimp and salmon. With technology and mechanization making it more efficient, the plentiful harvest has driven down the price of fish, making the protein- and micronutrient-rich food available to more consumers. People in low-income, food-deficit countries such as those in Southeast Asia are the ones who need such food the most, and aquaculture is more likely to provide affordable protein than other foods. The fishponds of smallholders are not supplying the luxury fish sold in upscale North American and European markets; theyre feeding their neighbors. One survey of 10 countries in Africa, Asia, and South America showed that were it not for aquaculture, the poor would eat far less fish of any kind, wild or farmed. And Belton and his colleagues estimate 70 to 80 percent of farmed fish moving through San Pya is for the domestic market, and not for export. Across the border in Bangladesh, 94 percent of the total market in aquaculture is consumed domestically. Its very clear the vast majority [of Southeast Asian aquaculture] is being consumed in the same places its being produced, Belton says.

Southeast Asia has no monopoly on the potential of aquaculture to feed a growing population of humans while conserving the planet. The practice is expanding in West Africa, one of the areas of the globe where populations are expanding fastest. And Beltons work shows that a lot of the methods used in Myanmar and Bangladesh can readily be exported to Nigeria, Gabon, or virtually anywhere else with a reliable supply of fresh water.

Workers shout to clear the path ahead of them as they lug red, orange, and blue laundry baskets full of fish packed in ice from the 10 docks outside San Pya to Thars operation and others. They strain to be heard over the engine noise of the boats behind them and the rain hitting the tin roof above. Once emptied of their cargo, the boats return upriver to gather another load from aquaculture farms. Some of their haul could well come from the farm of Ko Kyaw Sein Tun, who operates ponds in northwest Pantanaw township, where Thar sources some of his farmed product.

Workers unload fish as loaded boats arrive at the wholesale fish market. Photo by Htoo Tay Zar

Growing up, none of Kyaws family worked in farming or fish farming, but, seeing an opportunity when he finished school 20 years ago, he went into business for himself with a single small pond. Today, he owns or operates 10 pondsthe largest one covers the same area as 16 Olympic-sized poolsfilled with rohu, prawns, and white carp. A dozen or so men stand waist-deep in a nearby pond, pulling a net full of Kyaws shimmering, silvery product to shore, where the laundry baskets wait, ready to be filled and taken to the scales.

A typical way to start an inland aquaculture business in Southeast Asia is to convert a rice paddy. The government tightly controls the use of agricultural land in Myanmar, but that hasnt stopped many enterprising individuals from risking fines and switching to freshwater aquaculture instead, either converting their own paddies or leasing land from others. Land already in use for rice is actually best suited for freshwater ponds, so growth of aquaculture in rice-producing regionswhich stretch from Asia to Egypt to West Africa to Californiainvolves little destruction of relatively pristine habitat for the small- and medium-sized farms, Belton found in his research.

When Kyaw was starting out, a legion of workers with strong backs constructed most ponds, and even today teams of diggers travel from village to village offering their services. The most common route from paddy to pond, though, is to hire a backhoe. A trench is dug around the rice field, with the excavated soil used to build up dikes beside itits not so much digging a hole as removing soil and banking it on the sides. Lime is added before water, which sometimes means waiting for rain. Depending on the ponds location relative to a water source and how much it would cost to rent and fuel the machine, however, farmers might pump in some groundwater and let the rain fill the rest. The lime, a calcium-rich mineral, disinfects the pond bed and changes the pH of the water to make it more suitable for the growth of phytoplankton, one food source for farmed fish. The practice is essentially the same as a farmer fertilizing grass to create a pasture for cattle.

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At Ko Kyaw Sein Tuns fish farm about 70 kilometers from Yangon, the aquaculture economy is bustling, providing many locals with employment. Video by Maung Nyan

Once theres a plankton-rich environment, its time to fill the pond with fish. Kyaw stocks his ponds with what he calls babies, three-to-five-day-old fish acquired from a hatchery run by the government. We are lucky that we are near the township office of the Department of Fisheries, he says. After two months, the fish will have grown to two to four centimeters or so, at which point Kyaw moves them into the largest pond for the next year. Hell shift them between ponds as needed over the three years it takes to raise the fish.

Wearing rubber boots, swim trunks, and a short-sleeved button-down shirt, Kyaw, sporting a bit of the belly that comes with middle age, surveys his ponds from a dike that separates them. When he started his farm, just out of school, business was tough. Today, however, its thrivingKyaw and his wife have raised four children and sent them all to school on his income, with the oldest now in the third year of university. Thats not uncommon: aquaculture is so lucrative in Southeast Asia that few farms start with help from the government or international NGOs. Existing demand, market infrastructure, and local know-how are all they need. And their success creates a spillover effect: Kyaw employs about 10 people, a figure that can double seasonally. Research from the University of Georgia published in 2018 suggests that this is common, and significant since aquaculture performs better than terrestrial farming in terms of the income per hectare generated for the local economy. Aquaculture work typically pays better than agriculture work (though, as in virtually every other industry, women earn less than men), and is generally labor intensive. Operations employ a variety of laborers to dig the ponds; to feed, harvest, and transport the fish; to manufacture the fish food; and even to provide security. (Thieves are a continual menace, Kyaw says.) The FAO estimates that 20.5 million people worldwide work on fish farms, most of them for smallholders. Consumers come from surrounding towns to buy on the days Kyaw harvests, indicating that most of his production stays in Myanmar. My product quality is well known, he boasts.

Kyaw and one of his employees rowing around his fishpond in Pantanaw township, about 70 kilometers from Yangon. Photo by Htoo Tay Zar

One of the controversies that has dogged aquaculture is the issue of fish feed. A trade group, the Marine Ingredients Organisation, reports that about 12 percent of fish harvested from the wild goes to aquaculture. If fish from the ocean are going to feed those grown inland or in ocean pens, then aquaculture is contributing to the depletion of wild fish stocks, rather than diverting demand from them. But Kyaw feeds no marine products of any kind to his fish. Instead, his stock receives rice bran, a byproduct from one of the many local grain mills, which he mixes with beans. He supplements the mix with vitamins to promote growth, and antibiotics to prevent illness, which can sap his revenue. Antibiotic use is a dangerous practice in both aquaculture and agriculture. The World Health Organization has called their use in food production a significant threat to human health, fostering drug-resistant bacteria. Often, however, in a semi-intensive system, many farmers dispense with antibiotics, Belton says. He and his colleagues have found little use of antibiotics in Myanmar, based on their interviews with smallholders, while more intensive fish farming tends to see higher use of antibiotics.

Some fish farmers will rely on antibiotics, regardless of what theyre feeding their animals. Yet, few of the producers in countries with the most, and fastest-growing, aquaculture operations need much fish meal anymore. Although, according to scientific studies, Atlantic salmon can still get around 25 percent of their diet from fish meal, the formulation is generally falling out of favor. Fish meal is becoming more expensive and advances in feed manufacturing have enabled plant proteins to be included in the diets of carnivorous species. In places like Myanmar and Bangladesh, farmed fish eat mostly agricultural byproducts. Species commonly grown theresuch as carp, tilapia, and catfishare either omnivorous or herbivorous, and dont need fish meal in their diet at all, Belton says. One common practice is to house poultry sheds over ponds, so the droppings can fertilize the ponds. Rice bran is abundant throughout Asia, as is oil cake, a byproduct from the manufacture of peanut or other oils. Anything with caloric value can be used, Belton says. Waste from noodle manufacture, waste from MSG manufacture, canteen waste, brewery waste. Meanwhile, processing waste from both capture fisheries and aquaculture is a growing ingredient in fish meal, potentially alleviating demand for wild-caught fish. Aquaculture, it turns out, can be a form of recycling.

Though the temperature is still above 25 C and the sun high above the horizon, Kyaw sheds his straw hat for a moment as he oversees his employees. They are todays link in a chain of fish farmers dating as far back as 6,600 years, when archaeological evidence suggests the Gunditjmara, an Indigenous people in Australia, were engineering channels from lakes and streams to raise eels. Around 475 BCE, a Chinese renaissance man named Fan Li wrote a guide to raising carp. Hundreds of years later, an emperor by the name of Lithe same word as common carp in Chinesebanned the farming of that species, which only served to spread the practice to other species. Romans and Egyptians also developed aquaculture techniques. By the 12th century CE, fish farming had expanded to India.

Employees at Kyaws fish farm drag nets to harvest fish in one of the operations 10 ponds. Photo by Htoo Tay Zar

Today, aquaculture is practiced on every continent save Antarctica. This is not without environmental impact, whether its shrimp and salmon or carp and tilapia. While closed, land-based aquaculture systems avoid some of the problems of ocean net-pen farms, their greenhouse gas emissions are greater (though still far below those of land-animal production). And, says Ruud Huurman, senior media advisor for anti-poverty NGO Oxfam Novib in the Netherlands, value continues to accumulate mainly with upstream producers and retailers in the Global North, where many retailers fail to answer for the environmental and working conditions of farms producing fish for export in southern or developing countries.

Whether these problems can be stemmed will be among the lines of inquiry of Beltons next project. With funding from the US Agency for International Developments Fish Innovation Lab, he will combine on-the-ground surveys of farmspainstaking work requiring hundreds of hours of interviews with farmers, some in remote locationswith remote sensing and artificial intelligence. Belton and his colleagues at WorldFish, a nonprofit research organization headquartered in Penang, Malaysia, where Belton lives, plan to analyze satellite photographs to look for known fish farms, and their characteristics, then feed the information into a computer capable of learning how to find farms in other images from around the world. Combining the data from the two sources, Belton and his team will develop the most accurate estimates yet of aquaculture production, employment, and economic value. The COVID-19 pandemic delayed the survey component, but Belton expects to conduct the necessary travel later this year.

The projects aim is for policymakers and multilateral organizations, such as the FAO, to leverage the data collected to help them assess the potential of aquaculture to sustainably feed a growing population thats becoming wealthier and seeking more protein. Whatever Belton finds, it seems freshwater aquaculture is here to stay. Demand is too great, and the return too alluring for new entrants. Operations like Kyaws could be one of the myriad of solutions that will be needed to feed 9.7 billion people in the coming decades.

Reporting from Myanmar by Htoo Tay Zar.

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Hold the Salt: The Promise of Little Fresh Fishes - Hakai Magazine

Intermittent Fasting For Weight Loss: 4 Tips You Need To Follow During The Eating Phase – NDTV

Posted: August 24, 2020 at 2:58 pm

Intermittent fasting can help in restoring good health

Intermittent fasting has been considered to be an effective way to lose weight and get on the path towards fitness. The eating pattern is said to have detoxing effects on the body. It is divided into two phases: fasting phase and eating phase. During the fasting phase, you are not supposed to eat or drink anything except plain water. But during the eating phase, it is important to eathealthy and filling foods so that you don't end up overeating. What you eat during the eating phase of intermittent fasting needs to be paid attention. Overeating or eating junk food during the eating phase can negate the whole purpose of following this eating pattern.

Firstly, know that you must never starve yourself during the fasting phase. According to lifestyle coach Luke Coutinho, you can break the fast when your body is craving for food. When you start with this eating pattern, the fasting phase can be as long as it suits your body.

Also read:Weight Loss: What Is Water Fasting? Know Pros And Cons Of This Unique Diet Plan

The fasting phase can be for 8, 10 or 12 hours initially. Once you ease into the eating pattern, the fasting phase can be extended. Having said that, it is also important to take note of the foods you eat.

While intermittent fasting is a few of those "diets" which are not restrictive in nature, it is also not one of those in which you can have junk or processed food without facing the consequences (just because you are following the fasting phase dedicatedly.

It is important to eat only healthy foods during eating phase of intermittent fastingPhoto Credit: iStock

1. During the eating phase, your diet should ideally include mostly home-cooked food.

2. Lots of fresh fruits and vegetables, whole grains, nuts and seeds, lentils and legumes, and other sources of healthy fats, proteins, carbs and fibre should be part of your diet.

Also read:Kareena Kapoor's Nutritionist Talks About 3 Fats That You Should Re-Introduce In Your Diet

3. Practice portion control and eat till your 80% full. Do not starve yourself. Feed yourself with nourishing food whenever you feel hungry, even if it requires breaking your fast.

4. Snack on healthy foods like ghee-roasted makhanas, roasted black chana, nuts and seeds trail milk, a seasonal fruit or a bowl of yogurt with some fruit and veggies.

What you eat and the pattern of your eating are going to determine how intermittent fasting will work for you.

Make sure that regular exercise is a part of your routine. Exercising will help you become stronger, more agile and fitter. It will keep the likes of back pain, knee pain and neck pain away and will also help you lose weight.

Also read:Weight Loss: This Upper-Body Chair Workout Is All The #MondayMotivation You Need

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Intermittent Fasting For Weight Loss: 4 Tips You Need To Follow During The Eating Phase - NDTV

Weight loss: Drink ginger tea to lose weight fast and burn hundreds more calories a day – Express

Posted: August 24, 2020 at 2:58 pm

Weight loss can be an uphill battle for many people with not knowing what to eat or drink. Ginger tea is not a well known weight loss drink but ginger has many properties that assist in speeding up the weight loss process. David Weiner, Training Experience Manager at Al-based fitness and lifestyle coaching app Freeletics has shared withExpress.co.ukjust how ginger works to help slimmers achieve their goals.

He says: Ginger tea is one of the most popular ways to consume ginger. Other than using it as a remedy for illness or a sore throat, there are countless other health benefits of adding ginger tea into your diet.

Ginger not only adds delicious flavour, but it is also full of incredible vitamins and nutrients.

David explains how these vitamins and nutrients include B3 and B6, iron, potassium and vitamin C.

Vitamins are important for slimmers as they can provide your body with sufficient energy as well as helping to reduce fatigue to help you keep focused and motivated.

READ MORE:Weight loss: Burn hundreds of extra calories a day by swapping water for this

The expert continues: Along with the many minerals and vitamins occurring in ginger, there are dozens of incredible health benefits that can occur when one consistently drinks ginger tea.

The first and perhaps most obvious benefit of ginger tea is that it is anti-inflammatory. Thanks to a naturally occurring enzyme in ginger called gingerol, the root actively works to naturally reduce inflammation, swelling, or bloating of any kind.

This can help those struggling to get rid of the extra fat that is carried around the stomach called visceral fat.

David says: Alongside this, the gingerol also causes antioxidant effects that work to fight stress of other toxins that are taking up space in the body.

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Drinking ginger tea everyday will also boost the immune system. Because of the abundant presence of vitamin C, ginger tea can be one of the best remedies for fighting illness or a sore throat.

The immune system can play a major role in the regulation of body weight and it is important to keep this healthy by following a healthy lifestyle.

The expert continues: Lastly, drinking ginger tea has also been seen to help lower the cholesterol. Of course, it is important to note that one wishing to improve their cholesterol levels should also combine drinking the tea with other methods like increasing exercise and adding more fruits and vegetables into their diet.

By adding ginger root into tea, one can actively work towards their weight loss goals.

All the amazing benefits discussed above work together as a team to help clean out toxins in the body and can help bring your weight to a healthy number.

Gingerol, in particular, stimulates a speedy digestion and can help stabilise blood sugar levels in the body. This, in turn, can support the body feeling fuller for longer and lead to less unnecessary snacking.

David also suggests adding lemon into your ginger tea for adding sweetness and vitamins.

He says: Not only will this be a welcome addition for your taste buds, but also will give your immune system an extra boost and help to suppress your appetite.

But when is the best time to drink ginger tea in order to reap the benefits?

The expert says: While ginger tea can be consumed at any time during the day, the most important benefits can be reaped by drinking it first thing in the morning just after waking up.

This helps the body recharge, rehydrate, and gear up the metabolism to start the day. Even more, it helps the body and mind to feel more clear, focused and ready to go.

David says that making your own ginger tea is super easy and only requires three ingredients.

He explains: First, boil water, then add freshly grated ginger, strain and enjoy. For even more flavour and antioxidants add a splash of lemon juice or turmeric.

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Weight loss: Drink ginger tea to lose weight fast and burn hundreds more calories a day - Express

Another Misguided ‘War’ on Obesity – Scientific American

Posted: August 24, 2020 at 2:58 pm

British Prime Minister Boris Johnson recently unveiled a Better Health campaign to combat obesity. The announcement was prompted by Johnsons bout with COVID-19, which included a stint in intensive care in April. Johnson is convinced that his reported Body Mass Index of 36 (30 is considered obese) was responsible for the severity of his infection and is now on a mission to slim down the United Kingdom.

Johnsons proposed interventions include banning junk food advertising before 9 P.M. to reduce the likelihood that children would be exposed to such ads, preventing stores from selling unhealthy snacks at entrances and checkouts, barring buy one get one free promotions on unhealthy foods, and requiring restaurants with over 250 employees to post calorie counts. Other measures include encouraging doctors to prescribe cycling (Johnsons favored mode of transportation) and facilitating access to weight-loss programs.

Critics of Johnsons anti-obesity measures rightly charge that they are incomplete because they focus on personal responsibility rather than attacking the root causes of obesitypoverty and inequality. Others have pointed out in the past that calorie counts in restaurants have negligible effects on consumer behavior.

As a researcher and educator on the history and politics of obesity, I would also caution that Johnson and lawmakers from other countries who might follow in his footsteps should tread carefully. Weight is a delicate issue, and mishandling wars on fat or obesity could impair, rather than improve, the physical and mental health of people with obesity.

This is not to say we should ignore links between obesity and COVID-19. There is mounting evidence that, obesity is the most significant risk factor in serious cases of COVID-19, possibly second only to age. Studies of populations in China, Italy, the United States, France and Britain have shown that people with obesity may double their risk of being hospitalized or dying from COVID-19, and that relationships between weight and COVID-19 are particularly pronounced among younger people and men.

Forty-two percent of American adults are classified as obese.

There are a number of explanations as to why obesity can aggravate COVID-19 infections. Scientists have found that COVID-19 often enters the body through an enzyme called ACE2, and that people with fat tissue have more ACE2 receptors and are therefore more susceptible to infection and higher viral loads.

Once infected with COVID-19, some doctors have proposed that because fat tissue compresses the diaphragm and lungs, those with obesity experience greater difficulty breathing. Another popular theory is that obesity may interfere with the proper functioning of immune cells and trigger an excessive immune response called a cytokine storm, resulting in potentially life-threatening inflammation and organ failure. Some researchers have also suggested that irregular levels of hormones associated with obesity, like glucose-regulating adiponectin and weight-regulating leptin, compromise immune responses to the virus.

As researchers continue to investigate links between obesity and COVID-19, countries and public health organizations would be well advised to devote renewed attention to obesity. In doing so, public health initiatives must learn from the mistakes of previous campaigns that stigmatized people with obesity as lazy, weak-willed and gluttons for junk food.

In 2012, both Children's Healthcare of Atlanta (Georgia largest pediatric health care system) and Blue Cross and Blue Shield of Minnesota launched controversial ad campaigns that critics have justly characterized as fat shaming. One Georgia poster featured four overweight children, with captions such as, Big bones didnt make me this way. Big meals did. Meanwhile, the Minnesota ads targeted parents. One of its commercials featured a large man at a fast food outlet carrying a tray of burgers, hot dogs, fries, onion rings and sugary beverages. As the man blithely walked toward his booth, he overheard his overweight son in competition with another boy over whose father could eat the most. He suddenly felt ashamed.

I fear that these types of misguided ads and anti-obesity campaigns might resurface in the COVID-19 era, and that the pandemic will provide added ammunition to the notion that people with obesity are social and medical scourges. Overweight children may be subjected to more bullying by peers if there are internet ads, commercials, posters and billboards stigmatizing people with obesity and their alleged diet and exercise habits.

Among adults, anonymous commentators of news stories about COVID-19 are already posting that peoples fates are the result of poor lifestyle habits, a claim reminiscent of the 1980s and early 1990s when anti-gay voices maintained that people died of AIDS because of the homosexual lifestyle. Furthermore, stigmatizing people for their weight would be inimical to the current reckoning with racial injustice, as African American women and Latino children are the most disproportionately affected by obesity in the United States.

To those who insist that blunt messaging is necessary to underscore the gravity of obesity just as sensationalistic anti-tobacco ads were needed to drive home the dangers of smoking, public health research has shown that not only is stigma ineffective, it can induce people with obesity to gain rather than shed, pounds.

Studies have found that both children and adults subjected to weight-based bullying or discrimination are more likely to seek solace in binge-eating, to develop eating disorders and to be discouraged from exercise due to anxieties about their bodies being on display. Stigmatizing people for their weight could also impair mental health and create added stress, which could result in elevated levels of the stress hormone cortisol and increased heart rate, blood pressure, and weight.

To avoid these consequences, campaigns to reduce obesity should focus on the positive aspects of maintaining healthy diet and exercise habits. And because lower-income Americans and racial minorities are more likely to live in neighborhoods with comparatively fewer supermarkets and green spaces, public policy interventions should also ensure access to affordable healthy foods and spaces that facilitate exercise and recreation. Such interventions align with the consensus among obesity experts that weight is the function of the interaction between genes and the environment.

Finally, it is imperative that anti-obesity initiatives also include an educational component in which the public and even health care providers are informed about the effects of weight bias. Rebecca M. Puhl and Chelsea A. Heuer, leaders in this area of research, point to studies revealing that health professionals sometimes regard patients with obesity as lazy, lacking in self-discipline, dishonest, unintelligent, annoying, and noncompliant with treatment, and that medical appointments with heavier patients are shorter than those with thinner patients.

Patients with obesity perceive these slights, reporting that health care providers do not take them seriously, erroneously assume that their weight is responsible for all their ailments, and condescend to them about losing weight. Hospital gowns, examination tables and medical equipment that are not designed for larger bodies exacerbate the embarrassment and indignities they experience. As a result, patients with obesity may forgo subsequent medical care, including lifesaving cancer screenings.

On the surface, at least, Boris Johnson seems to have come to appreciate the importance of approaching obesity with more compassion. In 2004, he wrote a newspaper column headlined Face It: Its All Your Own Fat Fault. Now, he reassures the British public that his anti-obesity program is not meant to be excessively bossy or nannying, adding: We want this one to be really sympathetic to people, to understand the difficulties that people face with their weight, and just to be helpful.

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Another Misguided 'War' on Obesity - Scientific American

The 21-day plan to support your immune system and help fight off infections – Telegraph.co.uk

Posted: August 24, 2020 at 2:58 pm

Something that gave me an even greater incentive to write my book, The 21 Day Immunity Plan, was the premature deaths of two family members who suffered and died because of a compromised immune system.

My older brother, Amit, died of a virus that affected his heart at the age of 13. Born with Downs syndrome, his compromised immune system was genetic and there was little that could have been done to prevent his death from crashing heart failure when he caught a tummy bug that most people would have been able to fight off.

The second was my mother, who over the four-week period of her final admission to hospital endured indescribable pain from an infection that affected her spine. Her compromised immune system was almost entirely rooted in lifestyle choices. Because the NHS was already overstretched, a heart attack was missed, treatment was delayed and she gasped for breath as fluid engulfed her lungs. Eventually she slipped into a coma as the infection spread through her body, and she passed away aged only 68.

Beyond my observations as a medical scientist and my duties as a clinical doctor to share knowledge on the link between metabolic health and immunity, I wrote my book from the perspective and motivation of someone who has had to deal with all the emotion and sadness of seeing a close family member die well before their time and in the most horrible of circumstances. No one needs to suffer like she did and no family member should have to witness it.

What Covid-19 has also done is expose areas in our health systems and personal well-being that have long been neglected, and which in themselves have made us more vulnerable to such a particularly pernicious virus. But in spite of the tragedy, the disturbing statistics and heartbreaking stories that have collectively gripped the world, we can draw from the lessons the virus has taught us and look to a brighter future.

The 21-day immunity plan is one that involves nutritious food, helps to regulate and reduce inflammation, combats insulin resistance and improves overall metabolic health. It should be enjoyable and be in keeping with all cultures and personal preferences.

It will help you to:

Over the course of the three weeks, you will follow an eating plan, you will be required to move your body daily, carry out breathing exercises, monitor and improve your sleep habits and be seeking to reduce your stress and improve your mental well-being by making a concerted effort to nurture and celebrate time with friends and family.

Please note that if you suffer from type 2 diabetes, high blood pressure or heart disease and more specifically are taking medications, you must consult your doctor before starting the 21-day plan, as medication is likely to need adjusting/reducing and may potentially need to be stopped altogether.

We know that prolonged sitting and being more sedentary in general increases the risk of heartdisease, high bloodpressure and type 2 diabetes.

Regular cardiovascular exercise has the strongest evidence base when it comes to reducing the risk of many diseases. It has even been shown to significantly reduce insulin resistance within three months for those who start off with a sedentary lifestyle, even without weight loss.

Throughout the three weeks of this plan, I want you to go for a brisk walk for at least 30 minutes on five days each week. Subjectively, this is where you feel a bit out of breath to the point youre able to have a conversation but youll find it difficult to sing.

If you want to be very precise, then measuring your heart rateprovides a more objective measure of activity intensity.

You want to aim to get your heart rate within a range of 50 to 70 per cent ofyour maximum, which isrelated to your age. Thereason for this heart-rate range is based on numerous studies which reveal beneficial physiological changes in thebody startto occur once you exerciseat this level, including reduced insulinresistance.

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The 21-day plan to support your immune system and help fight off infections - Telegraph.co.uk

Try this Earth-friendly diet: How to shop, cook and eat to fight climate change – KRDO

Posted: August 24, 2020 at 2:57 pm

There is no avoiding it we have to eat every day. And as the effects of climate change become increasingly evident, the choices we make about what were eating are more significant than ever.

With many of us cooking at home these days, there is more of an opportunity to use food to fight climate change. With these ingredient swaps and tweaks to your eating habits, you can help make a more positive impact on your health as well as the Earths.

If you only make one switch in the service of the planet, cutting out red meat and animal proteins will have the greatest immediate impact.

A diet without meat products can reduce greenhouse gas emissions by 49 percent and water-scarcity weighted water footprint by 19 percent, said Galen Karlan-Mason, founder and CEO of GreenChoice, a grocery shopping app that helps consumers make informed choices about sustainability and nutrition, citing a 2018 study in the journal Science.

Karlan-Mason cited a number of factors that make industrial agriculture one of the most environmentally taxing processes in global food production. We monocrop corn and soy and process it into feed, ship the feed to the cattle, provide land and water, and repeat for the life of the cattle, all while the cattle release methane gas daily.

Plant-based meats, however, arent a one-to-one replacement for burgers and sausages. If we look at soy production, its second to beef in environmental damage were replacing first degree murder with second degree murder, said Douglas Murray, associate professor and chair of the nutrition and food studies department at Montclair State University in New Jersey.

From a nutritional perspective, these processed patties can still be just as high in saturated fat as a beef burger and contain higher levels of sodium, according to Harvard Medical School. So if youre choosing to cancel beef, exchanging it for a meatless option isnt a free pass to eat a soy burger every day.

Beyond engineered substitutes, vegetarian protein sources are the obvious swap-in for meat. Most vegetables, as noted in the 2018 Science study, have less of a carbon footprint than even the least impactful animal protein sources, like fish, eggs and dairy.

The phrase plant-based diet is a wide-ranging term that encompasses high-protein vegetarian foods like beans, lentils, leafy greens, quinoa and other unprocessed ingredients.

Replacing beef with one of these in your chili, for example, is a small change that can also have a positive effect on your health. There is a correlation between vegetarian diets and sustained weight loss as well as lower risks for certain types of cancer and heart disease, multiple studies have shown.

And incorporating plant-based proteins into everyday meals is easier than ever, thanks to a shifting popular mindset thats embracing meal-planning resources and recipes that incorporate these ingredients. Prepared items like grain bowls, cauliflower rice and veggie noodles are also more prevalent on menus and in supermarkets.

As a bonus, keeping foods like beans and quinoa on hand lets you cook from your pantry more often, enabling you to skip frequent trips to the store during a pandemic.

Though not as environmentally sustainable as vegetarian proteins, eggs are also a more climate-friendly swap, especially when they come from a local farm. They pack a lot of protein punch, and chicken and egg production is much less environmentally damaging than beef production, Murray said.

If youd also like to switch to nondairy milk, Karlan-Mason recommended oat, soy and hazelnut milks as the best alternatives.

Eat local has long been a sustainability mantra, and community farmers markets have proliferated over the past 15 years. The number of farmers markets nationwide skyrocketed from 1,755 in 1994 to 8,771 in 2019, according to the USDA.

But surprisingly, fuel, transport and packaging dont have as much of an impact on emissions as you might think.

It pales in comparison to the impact of the way land is used, said Shyla Raghav, vice president of climate change at Conservation International, with land use and farm emissions accounting for 80 percent of a foods carbon footprint and transport averaging 5 percent.

While supporting local producers is an important part of the equation from an economic perspective, its not necessary to beat yourself up for indulging in pineapple, avocadoes or other treats that dont grow in your neck of the woods.

Even almonds, which require a lot of water to produce, can be considered carbon-neutral because their trees store carbon instead of emitting it. And the trees water consumption per gallon is much lower than the amount of water needed to produce beef and other livestock. As a source of protein that replaces more intensive sources of protein, its positive, Raghav said.

Like any other ingredient, local and sustainable options are always the best choice when it comes to seafood. Theres a lot of rampant overfishing thats affecting fish stocks around the world, Raghav said, so doing research before buying and eating fish is more important than ever.

Farmed shrimp is the one item you should skip to have the greatest environmental impact in this category. Shrimp farming is the largest driver of mangrove deforestation, said Raghav, noting that mangroves are one of the most carbon-rich ecosystems on the planet. Their deforestation releases carbon dioxide and methane into the atmosphere, a process that makes farmed shrimp more environmentally damaging than pork or poultry.

Instead, turn to smaller fish like anchovies and sardines, which dont take as much fuel or energy to process, especially in comparison to larger fin fish like tuna. And in terms of sustainable aquaculture, farmed bivalves like oysters and mussels can help clean up waterways through their natural filtering and feeding habits.

If all of this sounds overwhelming or too complicated to truly make a difference, remember that what consumers can do is drive the demand, according to Murray.

He cited the examples of organic certification and the removal of synthetic growth hormones from milk as two instances where purchasing choices made a lasting change in the food supply chain.

If enough consumers try meatless Monday, it would have a real significant impact, he said.

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Try this Earth-friendly diet: How to shop, cook and eat to fight climate change - KRDO

5 foods to include in your diet as you try to lose weight with intermittent fasting – Times Now

Posted: August 24, 2020 at 2:57 pm

5 foods to include in your diet as you try to lose weight with intermittent fasting  |  Photo Credit: iStock Images

New Delhi: Losing weight is not just about the vanity reasons, but it is about being and feeling healthy. Being overweight or being obese has been linked with various health issues, that can cause chronic diseases such as cancer, and type 2 diabetes. However, losing weight is not a cake walk, and one can find themselves confused with so many tips and options marketed as ways to lose weight.

Perhaps, losing weight in an unhealthy way, with fad and crash diets, and over-exerting yourself with workouts is even worse. Intermittent fasting is a diet method that people follow around the world. It has been proven to be healthy, not just for weight loss, but also generally for the body.

This method focuses more on when you eat, instead of what you eat. There are many ways to practice intermittent fasting, but two of the most popular ones are 16:8 and 5:2.

During intermittent fasting, one is supposed to eat during certain times, and fast the other times. For instance, in the 16:8 diet pattern, people eat for the 8 hours during the day and fast themselves for the other sixteen. Similarly, in 5:2, people eat normally during the 5 days of the week, and fast during the other two.

Even as you follow intermittent fasting for weight loss, it is important to note that eating junk, or unhealthy food during the hours that you can eat will not lead to weight loss. It is also not healthy for your body generally. Here are 5 foods you must add to your diet during intermittent fasting to stay healthy and lose weight quickly.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose 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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5 foods to include in your diet as you try to lose weight with intermittent fasting - Times Now

Weight loss: The real reason your diet plan stops working and how to fix it – Express

Posted: August 24, 2020 at 2:57 pm

Tamara Willner, nutritionist at NHS-backed healthy eating plan Second Nature, revealed why you shouldnt give up if you hit a plateau. In fact, these stints are important for overall weight loss.

Tamara said: "The weight-loss plateaus are important to allow time for our body to reset before we can continue losing weight again. This is explained through the set-point theory.

"Everyone has a natural set point which is the weight range that our body hovers at when were eating healthily. Our set point is determined by our DNA and our environment.

"Slow, gradual weight gain over many years can cause our body to resettle at a new, higher weight.

"However, going below our set-point range can be extremely challenging. Our body will do everything to maintain it.

"Everyone is unique, so some of us will naturally have a higher weight set point, and some of us will have a lower one."

READ MORE: Weight loss: Drink ginger tea to lose weight fast and burn hundreds more calories a day

How can you kick-start weight loss again?

Tamara detailed her tips to get out of a plateau.

1) Check your portions

Aim to build balanced meals with a portion of protein, healthy fats, and plenty of non starchy vegetables. If youre adding some carbohydrate, opt for complex carbs (e.g. oats, rye bread, or brown pasta) over refined carbs (e.g. white bread, white rice, or sugary cereals)

2) Manage your carb intake

Evidence suggests that the best diet for weight loss is a lower-carbohydrate approach.

Reducing our intake of refined carbohydrates can help kickstart weight loss.

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3) Stay hydrated

Our body often mistakes thirst signals for hunger. Consider setting a reminder on your phone every hour to have a glass of water, or having a glass of water before each meal.

4) Consider when youre eating

Early research suggests time-restricted feeding (TRF) (keeping our eating window to 10 hours or less, e.g. 9am-7pm, or 8am-6pm) could promote weight loss.

Larger, well-controlled studies are needed to draw solid conclusions, but it may help some of us feel better and kickstart our weight loss.

5) Vary your exercise routine

To get the benefits of exercise we dont necessarily need to be exercising harder. Instead, its about looking at the type and frequency of our exercise.

Changing up the exercise we do is a good way to build up different types of muscles in our body and optimise the amount of fat we burn.

Consider trying some new exercises at home or fitting in small bursts of exercise into your daily routine.

6) Manage stress and sleep

If were determined to lose weight, keep it off in the long term, and improve our overall health, managing our stress and sleep is vital.

Poor sleep and high stress can, directly and indirectly, impact our weight and health.

Consider practising two minutes of deep breathing or meditation each day. Improving our bedtime routine can increase the quality of our sleep, for example reducing screen time before bed, keeping our bedrooms dark and cool, and avoiding alcohol in the evening.

Second Nature is an NHS-backed healthy eating plan that also aims to reverse type 2 diabetes. See http://www.secondnature.io for more info.

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Weight loss: The real reason your diet plan stops working and how to fix it - Express


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