Weight fluctuations are 100% normal and not always in your control. Depending on your macro intake, workouts, stress, sleep, hormones, etc. water retention can cause some drastic swings in your bodyweight.

Not to mention, if youre gaining muscle and losing fat at the same time, the scale wont budge even if your pants are fitting looser. So instead of living and dying by the scale, measure your progress in other ways.

The best way to tell if your hard work is paying off is by getting a body fat analysis done. This will show you exactly how much fat youve lost and how well your workouts are supporting lean muscle mass helping you look more toned in the end.

Other ways to measure progress include paying attention to how you feel, how your clothes are fitting, how your workouts are going, and daily progress photos.

Original post:
10 Things You Need to Know When Starting a New Diet - Muscle & Fitness

So, dear masters of spring superfoods, are you ready for your next challenge? Yes, yes you are. With summer rapidly approaching, now is the time to embrace these plant-based superfoods that are ideal for summer meals. Read on, and get excited for some eats that are wildly tasty yet brimming with wholesomeness.

You know the feeling: An annoying email from your boss or a spat with a family member over the foibles of face shields (thank you, 2020) and a day pivots from A-OK to awful. And then you dip into a bowl of fresh strawberries at their peak ripeness and all is well with the world. More reason to munch away? They contain vitamin A, C, and one of the highest natural sources of folates. They also contain flavonoids, anthocyanins and phenolic acids, which are compounds shown to reduce the risk of cardiovascular complications, cancers and other conditions, says Mark Windle, BSc, RD, nutritionist for Fitness Savvy. The phenol compounds in strawberries detoxify free radicals thus preventing oxidative stress on the body and reduce cellular damage. The strawberry's antioxidant properties mean that diets high in them may protect the body from damage to the coronary artery vessel walls, which would otherwise make cholesterol plaques form easier, and cause the arteries to fur up.

Juicy, light, refreshing, bright, acidic. These are just a few of our favorite words to describe everyones favorite summer vegetable, ahem, fruit. Tomatoes are high in vitamins, high in water and have valuable fiber. Foods that are high in water and fiber can help you stay full for several hours and they help keep you regular. If youre trying to lose weight, tomatoes are very low in calories, says Amanda A. Kostro Miller, RD, LDN, who serves on the advisory board for FitterLiving. On the antioxidant front, tomatoes also deliver big time. Tomatoes contain carotenoids [a type of antioxidants] which can help reduce your risk of macular degeneration and reduce your risk of certain cancers. They work to reduce damage from free radicals.One of the most notable carotenoids in tomatoes is lycopene. Tomatoes also contain vitamin C, which plays a role in immunity, collagen rebuilding for fortifying muscles/bones, and aiding in iron absorption.

You dont have to tell us twice to eat guac and cut up extra slices to stack onto burgers, hummus sandwiches, and, yes, toast, but it may very well be a good idea to find more excuses to eat avocados (think: slip them in smoothies, add them to salads, slice them atop your grain bowl) given their nutritional prowess. They are high in fat, but as part of a healthy plant-based diet, remember three-quarters of it is as monounsaturates (shown to prevent heart diseaseand regulate blood pressure), says Windle. Avocados are also a great source of the antioxidant vitamin E (another cardioprotective nutrient), and higher in soluble fiber than most other fruitssoluble fiber helps reduce LDL cholesterol levels which are the type that lines the arteries. Whilst the jury is still out on whether specifically eating avocados directly reduces LDL cholesterol, intake has been shown to increase the favorable HDL: LDL cholesterol level. For more on avocados and fats, read this article.

In the summer, were talking cherries, blueberries, and blackberries, and in addition to being one heck of a summer fruit salad trio, they also happen to be nutritional powerhouses. Dark berries have been shown to slow the rate of cognitive decline. Antioxidants in dark berries help fight oxidative stress on the body, which can happen in your brain. Antioxidants inhibit the release of pro-inflammatory markers like cytokines and CRP, and work against harmful reactive oxygen species in the body, remarks Kostro Miller. Diets that are rich in antioxidants can help reduce pain (i.e. joint pain), help your body function more effectively and may even help preserve cognitive function in the long term, she continues, adding that one study found that the equivalent of one cup of blueberries per day improved cognition in older adults better than a placebo.

Its summer, live a little and have those berries or that oatmeal with some creamy dollops of yogurt. Forager Project Cashewmilk Yogurtis one of my favorite summertime superfoods, offers Jenna Gorham, RD of Gorham Consulting Group. They use live and active cultures, offering plant-based probiotics. Probioticscan support a healthy immune system as well as healthy digestion. [It] tastes great in smoothies, fresh berry parfaits, and summer dips and sauces. For more great yogurt recs, check out our review of 12 dairy-free yogurts.

Just because youve ditched fish, doesnt mean you cant find ways to get omega-3s into your plant-based diet with a little extra effort. Hello, walnuts. Large amounts of omega-3 rich foods are trickier to incorporate in the vegan diet, not only because rich sources are harder to come by but also because in plant sources it is in the form of alpha-linolenic acid (ALA) - whereas the positive effects studied are primarily in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), normally found in marine oils (oily fish, etc), says Windle. ALA found in walnuts, can be used by the body however to make EPA, which in turn can convert to DHA. In a study by Chiu et al (2018)of 100 woman attending a fertility clinic who were struggling to conceive, those who had higher levels of blood omega-3 fatty acids (seen as a marker of dietary intake) had higher rates of live birth, he adds. Windle is a fan of adding walnuts to summer salads or adding them into a vegan banana bread recipe, like this one from actor Mayim Bialik.

Everything's better with a little crunch (sorry, creamy peanut butter fans). I love using Crunchsters sprouted mung bean snacks on all of my summer saladstry the Bacon flavor (it's vegan!) on coleslaw or broccoli salad! It adds the perfect flavor and crunch, states Gorham. Because Crunchsters are pure mungs beans, they offer a natural source of plant-based protein and fiber. Sprouting grains, beans, and seeds allow nutrients and antioxidants to become more available, offering more nutrition, she continues. For more on sprouted grains, check out this scientific review.

See the original post here:
7 Vegan Superfoods Nutritionists Want You to Eat This Summer - The Beet

The following editorial appeared in Thursday's Japan News-Yomiuri:

- - -

What kind of society should be created after overcoming a national crisis? It is difficult to say that such a substantial debate has taken place.

The ordinary Diet session has closed. Much time was spent on discussing measures against the novel coronavirus.

It is commendable that, taking into account the spread of infections, the ruling and major opposition parties worked together to pass the revised law on special measures against new strains of influenza, which became the basis for the government's declaration of a state of emergency, and approve the first and second supplementary budgets for fiscal 2020.

Many people cooperated with the requests to suspend business operations based on the special measures law. Although an explosive spread of infections could be contained, the impact on the economy has been severe. A budget that supports the livelihoods of the people is indispensable. It is important for the ruling and opposition parties to collaborate and take appropriate measures to deal with the crisis.

What is regrettable is that the old-fashioned confrontation between the ruling and opposition parties was noticable.

Up until the initial stage of the outbreak, opposition parties such as the Constitutional Democratic Party of Japan continued to grill Prime Minister Shinzo Abe on the issue of cherry blossom-viewing parties he organized. Since then, they have focused on the issues of subcontracting and outsourcing, criticizing the high cost of subcontracting administrative work such as for handling the cash subsidies to sustain companies that were included in the supplementary budgets.

The opposition cannot fulfill its role as responsible political parties if it puts priority on trying to damage the image of the Cabinet, rather than making constructive proposals.

The government's actions also raise questions. The bill to revise the Public Prosecutors Office Law to extend the mandatory retirement age of senior prosecutors was criticized by the public for threatening the prosecution's political neutrality. The feeling cannot be denied that the government then seemed to emphasize the size of the two supplementary budgets.

Isn't the prolonged running of the administration and the numerical strength of the ruling coalition holding the most seats in both chambers of the Diet leading to complacency in the government? The prime minister must carry out policies with a sense of tension.

Resuming companies' production activities even in midst of the coronavirus crisis; promoting digitization to give rise to measures against infectious diseases; taking the lead in international cooperation in the face of the U.S.-China confrontation, while solidifying security policies.

The ruling and opposition parties should delve into this pile of domestic and international issues. The government needs to respond positively to deliberations to be held while the Diet is out of session and explain its policies carefully.

Debates between the prime minister and opposition party leaders have not been held, and are continuing to lose meaning. Because each debate runs 45 minutes, opposition parties are demanding a budget committee meeting in which they can ask the prime minister questions for a lengthy time.

It has long been said that there is a growing burden on national politics as the prime minister and Cabinet members are tied up in the Diet. The ruling and opposition parties should seriously consider how to reinvigorate debates between party leaders and conduct Diet deliberations in times of crisis.

The House of Representatives Commission on the Constitution has only held one free debate. It is urged that a bill to revise the National Referendum Law to make the referendum more convenient be passed into law promptly and substantive discussions on the Constitution be held.

Read the original post:
Make active use of deliberations to be held while Diet is out of session - The Advocate

Hamblin: If you can add a multivitamin and not change anything, then go for it. Whatever. I mean, you might waste your money.

Wells: Is there really no science behind a vitamin being good for you?

Hamblin: Not unless you have a deficiency in any of those areas.

Wells: And do people generally have deficiencies? Does our modern diet mean you have some deficiencies?

Hamblin: No, you need so little. And anything that you would be likely to get deficient in, we fortify. Even pastas and cereals, theyre fortified with vitamins in case you do just eat packaged foods all the time and never eat fresh produce.

Wells: Youre telling me that, like, my Cheerios have a multivitamin in them?

Hamblin: Oh, yeah. Theyre loaded with vitamins. The reason theres vitamin D in milk is because we add it to the milk. We found ways to make an ultra-processed diet that would avoid vitamin deficiencies. And thats actually a problem for us.

Wells: So our diet is already basically the equivalent of a multivitamin, where weve just randomly put vitamins in the crap we eat?

Hamblin: Thats what fortification is. Its one of those things that is sort of like oxygen. You are getting enough and getting more is not going to help you. The one outlier in the coronavirus-vitamin discussion is vitamin D. Theres almost nothing in our diet that gets us vitamin D. It shouldnt even be called a vitamin, in my humble opinion.

Wells: What is the definition of a vitamin?

Hamblin: There is no definition. Its derived from this marketing term, vital amines. We thought they all had an amine group on them and turns out they dont.

Wells: Thats what vitamin is?!

Hamblin: Yeah. A great book on this is Vitamania, by Catherine Price. It goes into the whole supplement industry and how these ideas started.

Wells: What are vitamins?

Hamblin: Its a random smattering of compounds. We call them micronutrients, as opposed to, say, macronutrients like fats, carbohydrates, and proteins. Micro- nutrients are these tinier ones, which you need, like, the amount of the head of a pin every month. Most of them occur in food. Vitamin D is one that doesnt. You make it yourself being out in the sun. And you dont need a lot, just a few minutes.

There is not evidence that laying out and tanning is good for you. Thats still a major cause of skin cancer. As long as you have some exposure, even just sitting near a window, that should be fine. But there are some serious researchers who believe that there are people who are in a gray area, who might not be getting enough vitamin D, especially when told to stay home. When youre really limiting outdoor exposure, it could be good to take a supplement.

Wells: So its not that vitamin D somehow fights off the coronavirus. Its that if you dont have enough vitamin Dand there could be a slightly elevated percentage of people who dont have enough vitamin D, because were all staying inside a lotthen your immune system can get all wacky, and therefore you would want to take a supplement. What about vitamin C? At the beginning of this, I was taking a vitamin C supplement every day.

See the article here:
Listen: The Empty Promise of Vitamins - The Atlantic

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Celery juice is rich in nutrients that may have many health benefits.

However, it has become controversial because some people assert that it can cure conditions like cancer, obesity, thyroid issues, and acne.

As such, you may wonder which claims are dubious and which are backed by science.

This article tells you all you need to know about celery juice, including its nutrients, benefits, and downsides.

Because most of its plant fiber has been removed, celery juice packs more nutrients per serving than celery stalks.

Just 1 cup (240 mL) of celery juice provides (1):

Its also rich in many other nutrients, such as zinc, copper, folate, biotin, other B vitamins, and numerous antioxidants (2).

Celery juice is an excellent source of many nutrients, including calcium, potassium, and vitamins A, C, and K.

Celery juice may provide several benefits when consumed as a part of a healthy diet.

Celery juice consists mostly of water and may help you stay hydrated.

Staying hydrated is vital for your body, but many people dont get enough fluids per day. Proper hydration helps manage blood pressure, body temperature, brain function, nutrient delivery, waste excretion, and kidney health (3).

Celery juice is a healthier option than sugary beverages.

A single cup (240 mL) provides just 5 grams of sugar, which is naturally occurring (1).

Sugar-sweetened beverages like soda, energy drinks, and specialty coffees account for up to 50% of added sugar in the U.S. diet and can add an extra 500 calories per day to your total calorie intake (4, 5, 6).

Therefore, choosing low sugar beverages like celery juice may dramatically cut your overall sugar and calorie intake.

Celery juice is high in various plant compounds called phytonutrients, which may reduce inflammation (7).

These compounds act as antioxidants, which help lower oxidative stress. Oxidative stress occurs when unstable molecules called free radicals accumulate in your body (7, 8, 9).

Antioxidant-rich diets are linked to lower rates of chronic ailments, including heart disease, diabetes, obesity, and certain cancers. They may boost skin health as well (10, 11, 12, 13).

Celery juice packs antioxidants that may help lower inflammation in your body. Moreover, its very hydrating and low in sugar, making it a great alternative to sugary beverages.

Though celery juice cleanses are a popular health trend, you should be skeptical of their claims most of which are overblown and arent based on sound science.

Celery juice has soared in popularity due in part to Anthony William, a self-proclaimed health expert with no formal background in nutrition or medicine.

William and others claim that celery juice is a cure-all that heals chronic illnesses due to its undiscovered cluster salts that kill off harmful bacteria in your gut.

However, no evidence supports the existence of these salts.

Moreover, theres only limited research into celery juices effects on acne, diabetes, liver disease, and weight loss (14, 15).

Finally, celery juice does not detoxify your body. Your body has its own natural detoxification system that includes the liver, kidneys, intestines, and lungs (14, 16, 17, 18).

While some people may experience health benefits when they follow a celery juice cleanse, this is likely due to broader lifestyle changes like limiting processed foods or exercising regularly.

To follow the celery juice diet, youre meant to drink 16 ounces (475 mL) of celery juice each morning on an empty stomach and 2432 ounces (710945 mL) if you have a chronic disease.

You then resume a healthy diet for the rest of the day, though specifics arent mentioned. Many people treat the diet as a 10-day cleanse while others follow it long term.

Yet, cleanses and fad diets tend to promote excessive calorie restriction, which can lead to dangerous weight loss, nutrient deficiencies, and hunger (14, 15, 19).

Research also associates juice cleanses with disordered eating and a negative relationship with food (20).

Many claims behind celery juice, such as the idea that it detoxes your body, arent supported by science. Moreover, juice cleanses run the risk of excessive calorie restriction, nutrient deficiencies, and other dangers.

Though celery juice can be nutritious, it carries a handful of downsides.

A single cup (240 mL) of celery juice contains around 215 mg of sodium (1).

As most healthy individuals should limit their daily sodium intake to no more than 2,300 mg, a glass or two of celery juice can contribute significantly to this total (21).

Moreover, the celery juice diet may raise your sodium intake dangerously because it recommends a large amount of juice each day.

In particular, people on salt-restricted diets may wish to avoid celery juice.

Most celery juice is strained to remove its fiber.

Though straining may result in more nutrients per cup (240 ml), fiber is a healthy nutrient that helps keep you full. Without it, your body digests the juice quickly, which may lead you to feel hungry shortly thereafter (22).

For example, replacing a nutritious, fiber-rich breakfast with celery juice may encourage you to eat more calories later in the day.

Additionally, fiber has many health benefits, such as weight maintenance, gut health, and lower cholesterol and blood sugar levels (23).

If you want to ensure proper fiber intake, whole celery stalks are a better bet.

Celery juices low fiber content may increase your hunger and calorie intake, and its high sodium levels are something to watch out for.

If you want to add celery juice to your diet, its easy to make it at home.

Using a juicer is the easiest way to make celery juice. Simply wash 34 celery stalks and run them through the juicer.

If you dont have a juicer, cut 34 washed celery stalks and blend them until smooth. Place a strainer or mesh cloth over a wide-rimmed jug, pour the liquid into the strainer, and press down to extract all the juice.

For a bit of zest and flavor, try adding green apple, fresh ginger, or lemon juice to your drink.

You can also buy celery juice from your local grocery store, but try to avoid those with added sugar or flavorings.

Shop for celery juice online.

Its best to drink this juice alongside a meal full of fiber, healthy fats, and protein to keep your body full and satisfied.

You can make celery juice at home using a blender or juicer. To boost the flavor and nutrient content, add green apple, ginger, or lemon juice.

Celery juice is low in sugar and packed with potassium and vitamins A, C, and K. This popular drink may reduce inflammation and boost hydration, among other benefits.

However, you shouldnt use celery juice to detox your body, as cleanses put you at risk of dangerous calorie restriction and nutrient deficiencies. Furthermore, claims that this juice heals certain diseases are unfounded and not backed by science.

If youre interested in celery juice, be sure to drink it as part of a healthy diet.

Link:
Celery Juice: Benefits, Cleanse, and Recipe - Healthline

The ruling camps decision to close the regular Diet session on June 17 as scheduled without extending the term amid continued concerns about the new coronavirus reflects the Abe administrations desire to avoid further opposition attacks on its policy failures.

Prime Minister Shinzo Abe and his top aides were clearly unwilling to continue facing questions at the Diet about their responses to the outbreak and other issues. Abe put a higher priority on rebuilding his troubled leadership than on fulfilling his responsibility to explain his policy decisions and actions to the people.

The government claims that the massive reserve fund included in the second supplementary budget for this fiscal year will allow it to make swift policy responses to any unpredictable problems.

Given the lack of transparency in the governments plan to contract out the administrative work for a program to help cash-strapped businesses survive the current crisis, however, it is obvious that the administrations policy actions need to be monitored and checked regularly by the Diet.

NO PROGRESS TOWARD ADDRESSING SCANDALS

There was no time for the Diet to question the governments decision to halt the plan to introduce a U.S.-made Aegis Ashore missile defense system, announced abruptly near the end of the Diet session. This underscored afresh the Abe administrations inveterate tendency to avoid debate on sensitive policy issues and disregard the importance of the role of the Diet.

Before the nation became preoccupied with responding to the coronavirus outbreak, the focus of the regular Diet session was on a series of scandals that had hit the administration.

They include allegations that Abe abused the annual cherry blossom viewing parties he hosted for his personal gain and a bribery scandal concerning Abes policy initiative to introduce casino-centered integrated resorts into Japan. The casino scandal resulted in the arrest and indictment of Lower House lawmaker Tsukasa Akimoto, who was appointed by Abe as senior vice minister at the Cabinet Office in charge of IR projects, for allegedly receiving bribes from a Chinese company seeking to operate a casino in Japan.

The administration has also been struck by an election law scandal involving a top aide to rookie Upper House member Anri Kawai and her husband, former Justice Minister Katsuyuki Kawai, and allegations concerning a dubious sale of state-owned land to Moritomo Gakuen, a private school operator linked to Abes wife, Akie, which drove a Finance Ministry official into suicide.

Notes and the will left behind by the official were later released.

There has been no notable progress toward clarifying the allegations, raising serious doubt over the credibility of the administration. But the Diet session became dominated by challenges posed by the public health crisis.

While dealing with an outbreak of such an unknown virus inevitably involves a trial-and-error process, many Japanese seem to view the series of policy decisions made by the Abe administration in handling the crisis as a chain of delayed responses to the changing situation.

Many political pundits say the administration was slow to take actions to contain the infection partly because Abe was concerned that strong measures could have serious repercussions on Chinese President Xi Jinpings scheduled--and later canceled--state visit to Japan in the spring.

The administration was also concerned about the negative impacts on the 2020 Tokyo Olympics and Paralympics, which have been postponed to next year, as well as on local economies heavily dependent on foreign tourists visiting Japan.

It is quite doubtful whether the administration has made detailed records about its policy responses to the pandemic that are vital for later reviews and assessments of the actions.

Despite its characterization of the outbreak as a historic emergency situation, the Abe administration has failed to keep formal minutes of the meetings of the expert panel advising the government on its responses to the COVID-19 outbreak.

Records of proceedings at special meetings of the prime minister and key Cabinet members responsible for the governments responses to the crisis, where they effectively make related policy decisions, do not include these top policymakers remarks. These facts speak volumes about the administrations lack of commitment to solid management of official documents and adequate information disclosure.

CHANGE OF MIND FORCED BY PUBLIC PRESSURE

Unlike lockdowns imposed in many other countries, the restrictions on outings and business operations in Japan are based only on requests from the government and lack legal enforceability supported by punishment for violations. Public trust in the administration is crucial for the success of this unique approach, which depends on voluntary efforts by a broad range of individual citizens.

But Abes efforts to communicate his policies to the public have been insufficient, and his habit of reading prepared texts instead of speaking in his own words has not helped get his messages out to the public.

Abes initiatives included distributing face masks to all households amid a serious shortage and sharing a video of himself lounging on a sofa with his dog, along with a message telling people to stay at home, in response to popular musician Gen Hoshino, who uploaded a video of himself singing about dancing indoors and invited people to reciprocate.

Both of Abe's actions,based on advice from a small number of close aides, only impressed upon the public how divorced he is from the peoples feelings.

While the administrations long-criticized evil tendencies hobbled its effective handling of the pandemic, there have been unusual cases of the administration being forced to drop policy initiatives that it previously would have forcibly pushed through.

One is its decision to give up enacting legislation to give the government the discretion to extend the legal retirement ages of top public prosecutors.

The legislative initiative provoked a wave of protests in social media and prompted a group of retired top prosecutors led by former Prosecutor-General Kunihiro Matsuo to submit a position paper expressing opposition to the revision to the Justice Ministry.

The controversial bill to revise the Public Prosecutors Office Law was discarded on June 17 as the Diet session ended. If the administration intends to make sincere responses to the public opinion, it should give up on this dubious initiative altogether.

Another notable change in a policy decision concerns the centerpiece of the governments package of measures to ease the economic impacts of the outbreak.

It retracted the Cabinet decision to provide 300,000 yen ($2,800) to families suffering from falling incomes, which did not go down well with the public, and then, in response to a strong request from Komeito, the junior coalition partner of the ruling Liberal Democratic Party, switched to handing out 100,000 yen in cash to every resident.

The Abe administration has lost much of its once strong political momentum, which was supported by his dominant political power and high approval ratings. But it is too early to predict that his weakened power base will lead him to adopt a humbler approach to governing the nation.

POLICY DECISIONS SHOULD NOT BE BASED ON MISPLACED PRIORITIES

Abe is in his eighth year in office since he returned to power, with a little more than a year left until the end of his term as the LDP president.

After leading the ruling coalition to a major victory in the Upper House election last year, Abe tried to accelerate his long-cherished ambition to amend the Constitution. But no wave of public support for his efforts emerged.

The Commissions on the Constitution of both houses did nothing to promote the cause during the latest Diet session but hold just one session of free discussions.

Abes efforts to move ahead Japans negotiations with Russia over a bilateral peace treaty by leveraging his personal relationship with Russian President Vladimir Putin have produced no progress.

Whether the Tokyo Olympics will be held next year will depend on an end to the pandemic.

Abe should not be criticized for trying to leave some legacies of his long rule. What he should focus on at the moment as this nations leader, however, is the colossal challenge of keeping the virus under control while resuscitating the moribund economy.

The remaining restrictions on cross-prefecture movements and operations of certain types of entertainment facilities, such as bars and clubs that provide companionship, are to be lifted on June 19.

With the threats of a possible second and third wave of infections looming on the horizon, the Abe administration needs to put the top policy priority on efforts to safeguard peoples lives and livelihoods and secure the health of the nations social and economic systems.

The ruling and opposition camps have agreed to hold weekly special committee sessions in both houses even while the Diet as a whole is in recess.

If Abe wants to regain the public's trust, he needs to answer questions at these sessions to clarify all the allegations against his administration.

--The Asahi Shimbun, June 18

Read more:
EDITORIAL: Diet session ends with Abe failing to address many policy failures : The Asahi Shimbun - Asahi Shimbun

OhGod! My hair has started turning grey suddenly. We all have gone through this one dilemma, wherein we dont want our hair to get grey but at the same time its always been told that grey hair is linked to wisdom. Well, thats a tough decision whether to show your wisdom or your grey hair. But, its a fact of life that as we get older, greying of hair sets in. In fact, one-third of us go grey under the age of 30. The problem of premature greying of hair can be the result of different factors, key ones being genetic predisposition, hormonal rise and fall, addiction to smoke and stress and strain of modern lifestyle. The insufficient pigmentation of the hair follicle and the absence of melanin cause the scalp to have a mix of grey and white hair. Studies have also shown that grey hair is formed when a hair follicle starts building up too much hydrogen peroxide. Your hair follicle creates hydrogen peroxide naturally, but when the balance is disturbed or any malfunctioning happens, thats when we start seeing the occurrence of grey hair. While there is no cure for going grey (except by camouflaging it with hair colour), few tips will teach you how to stop grey hair at an early age to some extent.

Vitamins, minerals and nutritional deficiencies may also be one of the major causes of greying hair. In order for hair to look and grow healthy, and have that shine, hair needs proper amount of nutrients. Without a proper and balanced diet, our hair and skin begin to look haggard and weary. Grey hair and baldness are linked to stress because our response to anxiety is often stress-eating, and we deprive our body of the proper nutrition that it needs. Eating a balanced nutritious meal is necessary in order to maintain hair colour and to retain a healthy hair, besides having sufficient melanin.

Certain foods have been found to help in melanin production and prevent the greying of hair, and these can be incorporated into our diet to maintain the natural colour.

- A diet rich in copper can help your body naturally restore melanin in your hair. Some foods that contain a good amount of copper are almonds and cashews, mushrooms, lentils, potato, green leafy veggies, chickpeas, etc. Whole grains, lean meat and fish generally contain up to 50 percent of the required copper intake from a balanced diet. Tyrosine from food also helps in absorbing a good amount of copper from food, tyrosine can also be found in many natural sources like pumpkin seeds, lima beans and sesame seeds. Another good idea to improve your skins and body health is to eat nuts and legumes, peanuts, prunes and dried beans in your routine.

- Eating iron-rich food can add benefits to a copper-rich diet when attempting to restore melanin in your hair. Dark green vegetables such as spinach, fenugreek and kale or yellow fruits such as bananas and tomatoes, kidney beans, lentils, ragi etc are excellent sources of iron. Low iron levels are associated with early graying.

- Berries like strawberries, raspberries and cranberries, oranges, male, etc have an abundant amount of Vitamin C that promotes growth of healthy hair and also prevents premature greying.

- Dairy products like organic milk, curd and paneer are rich in Vitamin B, Vitamins B-6 and B12 that are vital for the production of red blood cells. This promotes oxygen and nutrients supply to your scalp.

- Refined and processed foods such as white flour, refined sugar and all products made from them, soft drinks, pastries, jams and jellies should be avoided. These unhealthy foods dont provide any nutrition and take away energy and cause wrinkles, unattractive skin, grey hair, and premature old age. Stay away from junk food as much as possible.

- Finally comes massaging your head withcoconut oil. It is one of the healthiest oils for your scalp. Not only does it prevent lice and dandruff, it promotes the regrowth of damaged or greying hair. Application of coconut oil on scalp and also on hair nourishes hair and consequently prevents premature greying of hair, plus it also conditions hair better than any other synthetic or chemical products available in the market. Application of warm coconut oil makes the hair sparkling, soft, and smooth and in the long run it also slows down the growth of grey hair. By massaging this oil into the hair roots and scalp, natural melanin production can be boosted. You can also combine this oil with lemon juice or Indian gooseberry (amla) for an additional melanin boost to your scalp. Curry leaves can also be boiled in coconut oil, this is a popular home remedy and an excellent hair tonic to stimulate hair growth and increase hair pigmentation.

- As I mentioned earlier, grey hair can also be caused by hydrogen peroxide built up. This can be successfully neutralised by the catalase enzyme. And where can we find that stuff? Dont worry, its in our humble onion. The remedy is simple just mix one part onion juice with one part lemon juice. Massage this into your scalp daily, and then wash off. You will definitely get the results.

These treatments are very effective at an early age to prevent greying and to maintain good scalp health, so follow it and get healthy hair. Above all, follow a youthful and positive attitude. The latter is a great buffer against lifes stresses, including stress-related greying of hair.

Chief Nutrition Officer, Luke CoutinhoHolistic HealingSystems. Thewriter is a clinicalnutritionistwith a focus onhealthy lifestylechoices.

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Here's a guide to a healthy diet to prevent greying hair - Indulgexpress

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Whether you have risk factors for developing osteoporosis or youve been diagnosed, you may wonder what the best avenues are for strengthening your bones. While theres no cure for this bone-thinning condition, with the right meds, you can see improvement and slash your risk of fractures.

Osteoporosis means porous bones. In short: Its a condition that occurs when you lose more bone mass than your body can make. Think of your bones as a bank account: You spend the first couple of decades of your life socking away bone (money) for retirement. When you reach age 30 or so, youll hit your peak bone massthe highest bone mass youll have in your lifetime. When youre a kid, a calcium-rich diet, exercise, and general good health yield healthy bone development.

If you skimped on any of the above (say, due to a childhood illness), your peak bone mass might be on the low side. Once you reach that retirement age (over 50), youll need to make some withdrawals; this is when you start losing bone mass naturally and bone formation slows.

If you didnt have a great peak bone mass to start with, you could get into trouble, leaving bones thin, brittle, and vulnerable to breaks. Certain risk factorssuch as being a postmenopausal woman or having a family history of osteoporosiscan also mean youll lose bone at a faster-than-normal rate.

The end goal of all osteoporosis treatments is to stabilize your bone densitymeaning, prevent you from losing additional bonerather than achieve a complete cure. These meds are designed to slow your bone loss, and in some cases, help make new bones, so yours are less vulnerable to fracture (breaking).

Thats important because fractures arent just painful they can be debilitating, leading to loss of mobility and independence, financial strain, and even death. The mortality rate a year after a hip fracture is about 22 percent. Yet, osteoporosis causes a staggering number of bone breaks a year: 1.5 million to be exact, according to research in the Journal of the American Medical Association.

To answer that, lets start with what actually constitutes osteoporosis. The condition is often diagnosed when you have a bone density scan, a test that measures your bone mineral density (BMD).

The most common BMD test is a dual-energy X-ray absorptiometry or bone densitometry referred to as a DXA or DEXA scan. It checks the mineral levels in your bones, comparing your level to that of a 30-year-old of the same gender. The idea is to see how far your bone density has deviated since then. Heres how to read your results, known as a T-score:

If youve suffered a fracture, your doctor will likely do a bone density scan to see if osteoporosis is at play. The scan is also routinely given to women starting at age 65 (at risk women can start at 60) and to men starting at 70 years old.

Your doctor will also determine how likely you are to fracture a major bone within the next 10 years via a Fracture Risk Assessment Tool (FRAX). If you have osteopenia and a low risk of fracture, you probably wont be treated with an osteoporosis drug. Instead, the recommendation is to make lifestyle changes to improve, or at least stabilize, your bone density. What kinds of tweaks are we talking about? These may include:

However, if youre diagnosed with osteopenia and have a high risk of fracture, your physician may start you on osteoporosis meds to slow down your bone loss before it becomes osteoporosis. Medications arent always a given though. A person who is diagnosed relatively young with no history of fractures and is otherwise healthy may not need meds just yet.

A few drug classes for osteoporosis that work in different ways to prevent fracture and a treatment plan may include one of the following types of drugs:

This family of meds give your natural bone production a chance to play catch-up by slowing or stopping resorption, when bones break down and release minerals such as calcium into your blood. They home in on and inhibit osteoclasts, the cells that do the breaking down. Antiresorptive drugs include:

Youve probably heard of Fosamax or Boniva (or the Boniva generic ibandronate). Theyre part of this drug class the most commonly prescribed for osteoporosis. Bisphosphonates work by slowing down those osteoclasts, giving your osteoblasts (the bone-building cells) a chance to get ahead. Examples include:

Most drugs come with some risk of side effects, and bisphosphonates are no exception. The most common side effects of bisphosphonates are:

There is a side effect from Fosamax called osteonecrosis of the jaw (loss of blood supply to this bone). Its a risk with all bisphosphonates, but its rare and usually seen in people receiving high doses of the meds during cancer treatments. Another less common side effect is atypical femoral fracture; (yes, an osteoporosis med can actually cause a bone break). Long-term use is linked to breaks in the upper thigh area. Zoledronic acid side effects can also include flu-like symptoms, but theyre temporary.

To reduce the risk of the more serious side effects, current osteoporosis treatment guidelines for bisphosphonates call for reassessing a patients fracture risk after three to five years. If your risk of fracture is low-to-moderate after treatment, you may be able to take a break from the drugs; those who are still high risk can remain on bisphosphonates for up to 10 years.

These injections work by neutralizing RANKL, a protein thats necessary for osteoclasts to do their job breaking down bone. Theyre given via injection every six months, depending on the brand, for up to 10 years. Example include:

RANKL injections can also lead to atypical fractures, and that risk is even greater if you suddenly stop treatment. A study in the journal Osteoporosis International found a five percent increase in multiple vertebral fractures after halting the osteoporosis treatment injection.

HRT cuts down on fragility fractures by 20 to 35 percent, studies have shown, but because of its potential health risks (pulmonary embolism, cardiovascular issues, and breast cancer are just a few), its considered a last resort treatment for osteoporosis alone and is reserved for women who are experiencing both menopause symptoms and osteoporosis. Side effects can include:

HRT is approved for women in the form of daily oral tablets and transdermal patches that are applied daily or weekly.

SERMs arent hormones, so they dont carry the same risks as traditional HRT, but this class of drugs does act similar to estrogen in the body by reducing menopause systems and fortifying your bones and preventing fracture, particularly in the spine.

Its a good option for women who are dealing with both menopause symptoms and osteoporosis, but have a high risk of breast cancer that eliminates HRT as an option. SERMs are taken as a daily tablet. One example is Evista (raloxifene), a daily oral tablet approved for women. Evitas most common side effects are:

This type of drug, like Duavee (conjugated estrogens/bazedoxifene) combines estrogen with a SERM to help with severe menopause symptoms such as hot flashes and boost bone mineral density. Research has shown it can increase both spine and hip density after 12 months. Its a daily tablet thats taken orally. Side effects can include:

Because TSEC contains estrogen, it carries some of the risks of HRT.

These are your bone builders. This osteoporosis drug class is designed to stimulate osteoblasts, the cells that beef up bone formation. Theyre typically reserved for more severe cases of osteoporosis where the risk of fracture is very high. Anabolics include:

The most common side effects of these osteoporosis treatment injections are:

The newest bone maker on the block, romosozumab-aqq, is an anti-sclerosin monoclonal antibody approved for postmenopausal women with high risk of fracture. It comes with a risk of cardiovascular issues, so if youve had a heart attack or a stroke within the past year, this is not an ideal drug. Teriparatide and abaloparatide are synthetic versions of parathyroid hormone, which regulates calcium, essential for strong bones.

While worries about side effects may give you pause about filling your prescription for osteoporosis meds, its important to remember this: The benefits of preventing a fracture (and all that comes with it) win out over the risks of taking these meds, according to guidelines from the Endocrine Society published in The Journal of Endocrinology & Metabolism.

Its not widely done, but theres evidence that pairing an antiresorptive with an anabolic agent may yield better results than giving one drug alone. One study in the Journal of Bone and Mineral Research showed combining the bisphosphonate zoledronic acid with the anabolic teriparatide boosted bone mineral density in the spine and hip more than either drug alone.

In an analysis of seven studies, research in the BMJ Open found that a combo of the two drug classes greatly improved bone mineral density of the hip and spine more quickly than an anabolic agent alone. Some doctors will also give an anabolic first (in severe cases) and prescribe a bisphosphonate to maintain your newly formed bone mass.

While bisphosphonates and anabolic agents are the most common osteoporosis medications, some drugs that are used to treat other conditions that can also have a positive effect on bone density.

Youve probably heard steroids are bad for bones. Its true; long-term use of corticosteroids (synthetic drugs that are similar to cortisol, a hormone your body produces) deteriorates bone mineral density, causing osteoporosis. But low doses of anabolic steroids (synthetic versions of the male hormone androgen) may have the opposite effect, stimulating bone growth and reducing osteoporosis pain from fractures, according to research in Clinical Calcium. However, theres limited data to know the long-term side effects of anabolic steroids.

This used to be a malaria medication. How can that possibly help your bones? Hydroxychloroquine is antirheumatic, meaning its used to treat rheumatoid arthritis (RA), lupus, Sjgen syndrome, etc. Researchers discovered those treated with Plaquenil had higher bone mineral density than those who werent. Its not FDA approved for osteoporosis and comes with a rare, but serious risk of eye damage in high doses. More common side effects include:

This is another type of bisphosphonate given via IV infusion that slows down bone loss, but its primarily used to treat bone damage from Pagets Disease (a chronic disease that causes deterioration of bone tissue) and certain types of cancer, as well as hypercalcemia (high levels of calcium in blood caused by calcium). Its an option for osteoporosis patients, but zoledronic acid has proved better for fracture prevention.

Right now, there are no natural supplements that experts recommend in lieu of FDA-approved osteoporosis drugs. If youve been searching the internet for that, youve probably come across info on strontium, a trace element, for osteoporosis.

There is some scientific basis on this one. A study found that postmenopausal women who took two grams of strontium ranelate every day for three years suffered 37 percent fewer spinal fractures compared to women taking a daily placebo pill.

Theres also a strontium ranelate-based drug (Protelos) approved in Europe, but not here in the US. (Its associated with some serious side effects such as pulmonary embolism and heart attacks.) So, should you take an over-the-counter version of the mineral, such as strontium citrate or strontium chloride, to strengthen your bones? Not so fast. These are not the same as strontium ranelate, and theres no evidence they work.

What about OTC estrogen pills? Phytoestrogens, plant-based versions of the hormone such as soy and flaxseed, have some limited data behind them to show that they may help slow bone loss. But physicians say not enough to replace your prescribed medication. Phytoestrogens in your diet may be better at preventing low bone density than treating osteoporosis.

No one drug stands out as the safest; all medications have side effects. Youll have to weigh the pros and cons of each with your physician to find the right fit for you. Typically, bisphosphonates are well tolerated and have been shown to be safe to take for up to 10 years, which is why theyre the first line of treatment for osteoporosis.

Theres no cure for osteoporosis, but you can strengthen bones and reduce the risk of fracture by taking medications and making lifestyle changes. These include: boosting your calcium and vitamin D intake, doing weight-bearing exercises at least three days a week, drinking less alcohol (no more than one to two drinks a day), and if youre a smoker, quitting.

No, osteoporosis drugs are not a lifelong commitment. You can take bisphosphonates for up to 10 years, but the latest osteoporosis guidelines suggest reassessing a patients bone density between three and five years, and, if possible, taking a break from the drugs. Bisphosphonates linger in your bones after you stop taking them, so you have some built-in protection. RANKL agents such as Prolia can be used up to 10 years, while anabolic agents can only be given for up to two years.

The risk of suffering a fracture is far greater than incurring some of the most serious side effects of medication. One in two women over age 50 will fracture a bone and fractures can be extremely painful and debilitating. Need more convincing? Consider this stat from a New York Times article: For every 100,000 women taking bisphosphonates, fewer than three will have osteonecrosis of the jaw, and only one will suffer an atypical femoral fracture. But 2,000 will have avoided an osteoporotic fracture.

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What Are Your Osteoporosis Medication Options? - HealthCentral.com

A former justice minister and his lawmaker wife were arrested on June 18 on suspicion of handing out money to buy votes in her successful campaign in the 2019 Upper House election.

Prosecutors on June 18 asked Lower House member Katsuyuki Kawai, 57, and his wife, Anri, 46, an Upper House member, to appear for questioning, sources said. The arrests were made based on a warrant requested by the Tokyo District Public Prosecutors Office for the couple on the same day.

Lawmakers cannot be arrested when the Diet is in session. But the current session ended on June 17.

Investigators have been looking into allegations that the couple distributed about 26 million yen ($243,000) to 100 prefectural and city assembly members and others in Hiroshima Prefecture in a bid to secure votes for Anri, who won her first seat in the Diet in the 2019 election.

Both lawmakers have denied any wrongdoing during questioning by prosecutors on a voluntary basis.

The ruling Liberal Democratic Party on June 17 formally approved the Kawais request to leave the party.

The Kawais are close associates of Prime Minister Shinzo Abe and Chief Cabinet Secretary Yoshihide Suga.

Katsuyuki was appointed as justice minister by Abe during a September 2019 Cabinet reshuffle, but he stepped down after about a month because of weekly magazine reports alleging possible campaign violations by Anris staff.

A policy aide to Anri was found guilty on June 16 of violating the Public Offices Election Law by paying more than double the legal amount to staff who rode in campaign cars and shouted out the candidates name.

During the investigation into the aide, prosecutors found a list of names of local assembly members who were given money by the Kawais to help round up votes for Anri in the election.

Prosecutors have questioned those local assembly members, and many said they clearly knew what the money they received was intended for, sources said.

Investigative sources said that after Anri announced in March 2019 that she planned to run in the summer Upper House election, Katsuyuki provided cash payments to about 95 Hiroshima assembly members and others. The total amount given was about 24 million yen.

Anri herself is also suspected of giving five individuals a total of 1.5 million yen.

Investigators believe that Katsuyuki played a central role in the distribution of the cash because he was in charge of Anris campaign.

Katsuyuki has won seven terms in the Lower House from a Hiroshima Prefecture district.

A Hiroshima prefectural assembly election was held in April 2019, and some of those who received cash from Katsuyuki were told the money was in relation to their own elections.

But all those who received the money were also asked to support Anri in the Upper House election.

Prosecutors reached the conclusion that the distribution of money to a wide range of individuals and the large amount involved was an organized attempt to buy votes for Anri, a violation of the Public Offices Election Law.

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Kawais arrested over suspected vote-buying in 2019 Diet election : The Asahi Shimbun - Asahi Shimbun