#which I mean he's 16 and has diabetes and kidney disease

[eastberlin]

I am so tired of being stressed/anxious/worried.

[scifigeneration]

Scientists tap the world's most powerful computers in the race to understand and stop the coronavirus

by Jeremy Smith

It takes a tremendous amount of computing power to simulate all the components and behaviors of viruses and cells. Thomas Splettstoesser scistyle.com, CC BY-ND

In “The Hitchhiker’s Guide to the Galaxy” by Douglas Adams, the haughty supercomputer Deep Thought is asked whether he can find the answer to the ultimate question concerning life, the universe and everything. He replies that, yes, he can do it, but it’s tricky and he’ll have to think about it. When asked how long it will take him he replies, “Seven-and-a-half million years. I told you I’d have to think about it.”

Real-life supercomputers are being asked somewhat less expansive questions but tricky ones nonetheless: how to tackle the COVID-19 pandemic. They’re being used in many facets of responding to the disease, including to predict the spread of the virus, to optimize contact tracing, to allocate resources and provide decisions for physicians, to design vaccines and rapid testing tools and to understand sneezes. And the answers are needed in a rather shorter time frame than Deep Thought was proposing.

The largest number of COVID-19 supercomputing projects involves designing drugs. It’s likely to take several effective drugs to treat the disease. Supercomputers allow researchers to take a rational approach and aim to selectively muzzle proteins that SARS-CoV-2, the virus that causes COVID-19, needs for its life cycle.

The viral genome encodes proteins needed by the virus to infect humans and to replicate. Among these are the infamous spike protein that sniffs out and penetrates its human cellular target, but there are also enzymes and molecular machines that the virus forces its human subjects to produce for it. Finding drugs that can bind to these proteins and stop them from working is a logical way to go.

The Summit supercomputer at Oak Ridge National Laboratory has a peak performance of 200,000 trillion calculations per second – equivalent to about a million laptops. Oak Ridge National Laboratory, U.S. Dept. of Energy, CC BY

I am a molecular biophysicist. My lab, at the Center for Molecular Biophysics at the University of Tennessee and Oak Ridge National Laboratory, uses a supercomputer to discover drugs. We build three-dimensional virtual models of biological molecules like the proteins used by cells and viruses, and simulate how various chemical compounds interact with those proteins. We test thousands of compounds to find the ones that “dock” with a target protein. Those compounds that fit, lock-and-key style, with the protein are potential therapies.

The top-ranked candidates are then tested experimentally to see if they indeed do bind to their targets and, in the case of COVID-19, stop the virus from infecting human cells. The compounds are first tested in cells, then animals, and finally humans. Computational drug discovery with high-performance computing has been important in finding antiviral drugs in the past, such as the anti-HIV drugs that revolutionized AIDS treatment in the 1990s.

World’s most powerful computer

Since the 1990s the power of supercomputers has increased by a factor of a million or so. Summit at Oak Ridge National Laboratory is presently the world’s most powerful supercomputer, and has the combined power of roughly a million laptops. A laptop today has roughly the same power as a supercomputer had 20-30 years ago.

However, in order to gin up speed, supercomputer architectures have become more complicated. They used to consist of single, very powerful chips on which programs would simply run faster. Now they consist of thousands of processors performing massively parallel processing in which many calculations, such as testing the potential of drugs to dock with a pathogen or cell’s proteins, are performed at the same time. Persuading those processors to work together harmoniously is a pain in the neck but means we can quickly try out a lot of chemicals virtually.

Further, researchers use supercomputers to figure out by simulation the different shapes formed by the target binding sites and then virtually dock compounds to each shape. In my lab, that procedure has produced experimentally validated hits – chemicals that work – for each of 16 protein targets that physician-scientists and biochemists have discovered over the past few years. These targets were selected because finding compounds that dock with them could result in drugs for treating different diseases, including chronic kidney disease, prostate cancer, osteoporosis, diabetes, thrombosis and bacterial infections.

Scientists are using supercomputers to find ways to disable the various proteins – including the infamous spike protein (green protrusions) – produced by SARS-CoV-2, the virus responsible for COVID-19. Thomas Splettstoesser scistyle.com, CC BY-ND

Billions of possibilities

So which chemicals are being tested for COVID-19? A first approach is trying out drugs that already exist for other indications and that we have a pretty good idea are reasonably safe. That’s called “repurposing,” and if it works, regulatory approval will be quick.

But repurposing isn’t necessarily being done in the most rational way. One idea researchers are considering is that drugs that work against protein targets of some other virus, such as the flu, hepatitis or Ebola, will automatically work against COVID-19, even when the SARS-CoV-2 protein targets don’t have the same shape.

ACE2 acts as the docking receptor for the SARS-CoV-2 virus’s spike protein and allows the virus to infect the cell. The Conversation, CC BY-SA

The best approach is to check if repurposed compounds will actually bind to their intended target. To that end, my lab published a preliminary report of a supercomputer-driven docking study of a repurposing compound database in mid-February. The study ranked 8,000 compounds in order of how well they bind to the viral spike protein. This paper triggered the establishment of a high-performance computing consortium against our viral enemy, announced by President Trump in March. Several of our top-ranked compounds are now in clinical trials.

Our own work has now expanded to about 10 targets on SARS-CoV-2, and we’re also looking at human protein targets for disrupting the virus’s attack on human cells. Top-ranked compounds from our calculations are being tested experimentally for activity against the live virus. Several of these have already been found to be active.

Also, we and others are venturing out into the wild world of new drug discovery for COVID-19 – looking for compounds that have never been tried as drugs before. Databases of billions of these compounds exist, all of which could probably be synthesized in principle but most of which have never been made. Billion-compound docking is a tailor-made task for massively parallel supercomputing.

Dawn of the exascale era

Work will be helped by the arrival of the next big machine at Oak Ridge, called Frontier, planned for next year. Frontier should be about 10 times more powerful than Summit. Frontier will herald the “exascale” supercomputing era, meaning machines capable of 1,000,000,000,000,000,000 calculations per second.

Although some fear supercomputers will take over the world, for the time being, at least, they are humanity’s servants, which means that they do what we tell them to. Different scientists have different ideas about how to calculate which drugs work best – some prefer artificial intelligence, for example – so there’s quite a lot of arguing going on.

Hopefully, scientists armed with the most powerful computers in the world will, sooner rather than later, find the drugs needed to tackle COVID-19. If they do, then their answers will be of more immediate benefit, if less philosophically tantalizing, than the answer to the ultimate question provided by Deep Thought, which was, maddeningly, simply 42.

About The Author:

Jeremy Smith is the Governor's Chair of Biophysics at the University of Tennessee

This article is republished from our content partners over at The Conversation under a Creative Commons license. 

[paleorecipecookbook]

Ancestral Health: What It Is and How It Can Help You

We’re living in a time of incredible innovation and advancement, yet we’re sicker and more overweight than ever before. And unfortunately, there’s every indication that, based on projected statistics, many people will never get healthy and stay that way.

Some days it seems as if there’s no solution for our health woes, not to mention the pain and suffering caused by the financial burdens of chronic illness. But I can assure you that that’s far from the case and that we can break this cycle.

It’s possible to halt and even reverse the current disease epidemic—using a strategy we have access to right now. It isn’t a brand-new drug, device, or surgical procedure. The solution is ancestral health. By following the blueprint for healthy living that our hunter–gatherer ancestors laid out for us so long ago, we can stave off the long list of uniquely modern chronic conditions, stay naturally lean and fit, and age gracefully.

Chronic disease has reached epidemic levels, and modern medicine can’t seem to halt its progression. Find out how ancestral health—moving, eating, and living more like our ancestors did—can stem the rising tide of chronic illness. #paleo #healthylifestyle #chriskresser

Chronic Disease Is Common, But It Isn’t Normal

Chances are that either someone close to you has a chronic disease or you’re dealing with one yourself, if not both of these scenarios. Chronic illness is so prevalent now that it’s almost impossible to imagine life without it: six in 10 U.S. adults have a chronic disease, while four in 10 suffer with two or more chronic conditions. (1)

Nearly six million Americans are currently living with Alzheimer’s. (2)

More than 100 million Americans have either prediabetes or diabetes. (3)

Some 50 million people in this country have an autoimmune disease such as Hashimoto’s, rheumatoid arthritis, or multiple sclerosis. (4)

Worldwide, an estimated 2.2 billion people are either overweight or obese; among the most populous countries, the highest prevalence of obesity can be found, you guessed it, here in the States. (5, 6)

One-third of Americans suffer from high blood pressure, with some statistics suggesting that hypertension may actually affect half of all U.S. adults. (7, 8, 9)

Yet throughout most of our species’ enduring existence, humans did live largely free of these illnesses that today shorten our lifespan and make us miserable. Chronic disease may be our “new normal,” but it definitely isn’t our “normal normal.”

Paleontological and archaeological findings have confirmed this, but perhaps the best evidence is the fact that remaining hunter–gatherer societies—who live as closely as possible to the way our Paleolithic ancestors did hundreds of thousands of years ago—don’t generally suffer from the most common chronic conditions.

One study of the Tsimané people in Bolivia found that they have a prevalence of atherosclerosis 80 percent lower than ours in the United States and that nine in 10 Tsimané adults aged 40 to 94 have completely clean arteries and no risk of heart disease. Researchers also found that the average 80-year-old Tsimané male has the same vascular age as an American in his mid-50s. (10) Studies of the Hadza of Tanzania reveal that less than 2 percent of Hadzan adults qualify as overweight. And type 2 diabetes is so rare among these and other contemporary hunter–gatherer populations that few reports looking into its prevalence even exist. (11)

Mismatch: Why Your Health Is So Different From Your Ancestors’ Health

So what happened? How did the majority of us go from being naturally inclined toward health to being seemingly guaranteed at least one debilitating diagnosis?

In a word: mismatch—between our genes (hardwired genetic programming), our physiology, and our biology on the one hand and the modern environment we’re living in on the other.

All organisms are adapted to survive and thrive in a particular environment. When that environment changes faster than the organism can adapt, mismatch occurs. This is a fundamental principle of evolutionary biology, and it applies to humans as much as it applies to any other organism in nature.

Our environment is almost unrecognizable from that of our ancestors, and we aren’t  eating, moving, or resting like the hunter–gatherers that we still are, biologically. We know from hard evidence that this mismatch—pitting environment against biology—is the primary driver of chronic disease.

Some of the starkest examples of this include studies and observations of existing 21st century hunter–gatherers reporting that when they leave their villages and trade their traditional ways for a Western lifestyle, they develop diabetes, obesity, and cardiovascular complications. (12, 13)

Back in Balance: The Basics of an Ancestral Lifestyle

It’s clear: the fastest way to recover your natural health is to return to a way of eating and living that more closely matches what your genes and biology are designed for. I’ve written and talked extensively about this approach online, in my books, and on my podcast, but here’s a broad overview to set you on the path, right now, to reclaiming your vitality through ancestral health.

Eat Real, Nourishing, High-Quality Foods

We know, without a doubt, that our Paleolithic ancestors ate animal products. Indeed, most researchers believe that consuming meat and fish is what led to our larger brains and smaller guts compared to other primates. (14, 15, 16) Though no ancestral population following a completely vegetarian or vegan diet has ever been discovered, it’s evident that hunter–gatherers did also enjoy plant foods, such as starchy root vegetables. (17)

Some traditional cultures also consumed grains and legumes. But those who did went to great lengths to break down the natural nutrient inhibitors these foods contain; these methods included soaking, sprouting, fermenting, and leavening.

We also know, without a doubt, that hunter–gatherers did not consume refined sugar, flour, and seed oils, or what I call “the three horsemen of the apocalypse” because they promote overeating and inflammation, which is at the root of all modern disease. To my mind, the introduction of industrial food processing has had the most detrimental effect on our health of any other factor in the last few hundred years—and possibly in the entire history of humankind.

In addition to the harmful presence of refined sugars, flour, and seed oils, processed foods also deliver high levels of chemical additives and preservatives. Some of these ingredients have known negative effects, from leaky gut and autoimmune disease to stroke and kidney damage, while the effects of others are still unknown. (18, 19, 20)

Here’s your ancestral diet action plan:

Bypass bags and boxes. Of course, not all foods that come in bags and boxes are harmful, so this isn’t meant to be taken literally. It’s just a helpful guideline to steer you toward real food (see below). Butter is often packaged in a box, and frozen vegetables (and some fresh) come in plastic bags. That doesn’t mean you shouldn’t eat butter and vegetables. But in general, if you follow this precept, you’ll minimize your intake of health-damaging flour, sugar and other sweeteners, industrial seed oils, and other processed and refined ingredients.

Base your diet on real, whole, nutrient-dense foods like meat, organ meat, fish and shellfish, eggs, fruits and vegetables, nuts and seeds, herbs and spices, and starchy plants like potatoes and sweet potatoes, along with healthy fats to aid in nutrient absorption.

Exercise caution with grains and legumes. If you choose to eat these foods, it’s best to soak them prior to cooking to maximize nutrient bioavailability.

Focus on quality over quantity. Choose local and organic produce and pasture-raised animal products or wild-caught fish whenever possible, which most closely mimic the foods available to our ancestors via hunting and foraging.

Sit Less and Move (Much) More—Sometimes Intensely

Movement played a major role in daily life for hunter–gatherers. After all, they spent the majority of their time, well, hunting and gathering. They had to exert themselves, and often quite strenuously, to survive: our ancestors sprinted, jogged, climbed, carried, and jumped intermittently throughout the day, on top of walking an average of six miles and running one-half to one mile per day. (21)

In other words, they didn’t sit all day like so many of us do. We spend endless hours working at computers, watching TV, and commuting by car. In fact, the typical U.S. adult is now sedentary for about 60 percent of his or her waking life and sits for an average of six or seven hours every day. (22, 23) Sitting has been called the new smoking, and for good reason: it’s linked to heart disease, insulin resistance, cancer, and the list goes on. What’s more, research has found these same negative health outcomes in those who exercise but still spend the majority of their day seated.

Your ancestral movement action plan:

Stand up. It’s the simplest way to sit less. I recommend standing for half of your day.

Talk a walk. Actually, take lots of walks and regularly engage in other low-intensity activities. Consider walking or bicycling to work, doing your own household chores, and finding a hobby like gardening that, quite literally, moves you. If you can build a daily walk into your workday—parking further away from your office, walking during your lunch break, or walking with your child or a pet after work or dinner—it becomes a habit that’s easy to keep.

Push yourself occasionally throughout the week with bouts of more intense exercise; just don’t overdo it. I recommend a protocol established by my friend and colleague Dan Pardi.

Sleep More and Stress Less

I’m sure if I asked you to conjure up an image of a hunter–gatherer, he or she wouldn’t be lounging lazily on a sofa. Although they were almost always on the move, these people relaxed, too. Our ancestors alternated strenuous and demanding days of physical activity with days of rest, an instinctual response that protected them from injury and fatigue.

Our modern lifestyle is a stark mismatch in this regard. We live in a culture that values productivity and activity above all else and is almost scornful of rest and relaxation. “Resting” for many people means browsing the internet or engaging with some other kind of sleep-sapping, artificial light-emitting electronic device that is anything but restful for the brain and the body. We’ve not only forgotten the value of rest—we’ve forgotten how to do it.

Thus, we’re stressed out. Constantly. Our ancestors experienced stress when fleeing a predator or out on a hunt. But, as I shared above, they punctuated these stressful times with moments of calm. We simply aren’t built for chronic stress, as evidenced by the immense amount of research illustrating that it wreaks total havoc on our bodies.

Your ancestral action plan for R&R:

Sleep soundly, and for seven to eight hours a night. You can’t be healthy without adequate sleep. Period. Check out my steps for beating insomnia and adopting good sleep hygiene.

Manage your stress. There’s no way to completely remove stress from your life, but you can avoid unnecessary stress by learning to say no to projects or commitments you can’t handle, staying away from people who get your blood boiling, and turning off the news (or at least limiting your exposure to it), as examples. To mitigate the harmful effects of the stressors you can’t avoid, try relaxation practices and techniques such as meditation, yoga, and calm breathing.

Prioritize pleasure. Listening to music, playing with your pets, laughing with friends, and spending time outdoors all can help you cultivate more pleasure in your life, and pleasure is the antidote to chronic stress.

Now I’m interested to hear your thoughts. Is your lifestyle in line with that of our ancestors? What changes can you make to your habits to get more in tune with your hunter–gatherer heritage? Comment below and let me know!

The post Ancestral Health: What It Is and How It Can Help You appeared first on Chris Kresser.

Source: http://chriskresser.com February 21, 2019 at 05:57PM

[heartyscoff]

TruuBurn Keto With BHB Reviews - Tru Burn Keto Advanced Diet Formula Shark Tank!

Most people with seizure and epilepsy disorders take medicines to treat the condition but if medicines don’t work, doctors recommend other types of treatment like following a TruuBurn Keto With BHB . Generally, ketogenic diets are suggested to children up to the age of 12 years who have seizures that are difficult to control. A keto diet tricks the body into burning fat, said lead author Vishwa Deep Dixit of the Yale School of Medicine. When the body's glucose level is reduced due to the diet's low carbohydrate content, the body acts as if it is in a starvation state -- although it is not -- and begins burning fats instead of carbohydrates.

His seizures stopped within days of starting the diet and he remained on it for five years. He is now 21, remains seizure-free, lives on his own and attends college. The chart below outlines the macronutrient ratios and their caloric percentage counterpart for different variations of the ketogenic diet. An individualized and structured diet containing highly ketogenic Medium Chain Triglycerides , allowing for more carb and protein than classic TruuBurn Keto With BHB Shark Tank .

However, most of us will not reach our body composition goals by simple restricting carbs and being in ketosis. The one factor that leads to the most significant and consistent weight loss is a calorie deficit. In other words, when we consume fewer calories than we need to maintain our weight, we will lose weight. This means that your weight loss rate will usually increase as your total calorie consumption decreases.

For people who have type 2 diabetes, a ketogenic diet may improve blood sugar control in the short term. However, the long-term effects are not known, particularly on cholesterol levels, which increased in some studies. Fish is rich in B vitamins, potassium and selenium; it's also protein-rich and carb-free. Salmon, sardines, mackerel, albacore tuna and other fatty fish boast high levels of omega-3 fats, which have been found to lower blood sugar levels and increase insulin sensitivity. Frequent fish intake has been linked to a decreased risk of chronic disease as well as improved mental health.

Learn effective ways to relieve stress and anxiety with these 16 simple tips. People who stick to the TruuBurn Keto With BHB Advanced Diet Formula  well are at increased risk for nutritional deficiencies, high cholesterol and triglyceride levels, osteoporosis, kidney stones, and acidosis, she said. You have to satisfy that craving, and that’s how you can come back better and stronger,” she said. Her trainer, Peter Lee Thomas, agreed that rewarding yourself is important. Experts say the diet can be difficult to stick with in the long run.

No almond flour is available within 170 km of where I still live. And the cost of chia seeds is equivalent to a pair of silver hoops. The low-carb, high-fat plan promises quick weight loss, but health experts worry about these side effects and complications. It is not ideal to eat a diet full of unhealthy fats, for a host of health reasons. People on the typical TruuBurn Keto Shark Tank plan should consume about 75 percent of their calories from fat. Proteins comprise 20 percent — and carbohydrates make up just 5 percent.

Coca-Cola Zero Sugar, or Coke Zero, aims to recreate the taste of the original Coca-Cola Classic without the sugar or calories. Karla Walsh is a Des Moines, Iowa-based freelance writer and level one sommelier who balances her love of food and drink with her passion for fitness. Since you're consuming a vast majority of calories from fat, it's crucial to focus on fueling up with options that are less likely to clog your arteries and less likely to increase your cancer risk.

[juniperpublisherscasestudies]

Juniper Publishers- Open Access Journal of Case Studies

How to Make Your Visit to the Physician Successful?

Authored by Ahmed Nouri

Opinion

A doctor’s visit is known as a meeting between the patient and the doctor for medical advice or treatment for a patient’s illness. In fact, there are many reasons that require a patient to visit a doctor, such as visits to follow a chronic illness, to conduct routine tests, visit for the first time because of an emergency health problem, or many other reasons.

The continuous increase in the number of patients relative to the number of doctors requires doctors to reduce the length of visit available to each patient. According to a study conducted in the United States of America, it was found that one doctor meets between 50-100 patients per week and may vary from one specialist to another. A survey in the United States showed that the doctors see patients for 13-16 minutes, and anesthesiologists, neurologists and radiologists spend more time with patients at a rate of 25 minutes or more. In contrast, the general physician spends 15 minutes with each patient, while the dermatologists and ophthalmologists have the lowest share, where the patient spends an average of only 9-12 minutes. The study also showed that female doctors had higher length of visits compared to male doctors.

This limited the time available to each patient to spend with his doctor and time must be invested in the best way possible to obtain the necessary health care. Therefore, the patient must prepare for this visit to get the benefit without wasting time. Although the patient will not be at his best in the doctor’s office, we will show you how to succeed in your visit to the doctor and prepare for her without having to go back again.

First: How do you prepare to visit a doctor?

If you are suffering from a certain condition for the first time, do not assume a specific medical specialty and go to it, such as an orthopedic specialist or kidney specialist, but go to a general practitioner or family doctor and he will examine the situation and do referral to the appropriate specialist if necessary, this will save the patient from choosing the wrong jurisdiction which will reduce the required cost.

If your visit to the doctor is to follow a previous medical condition, the patient should prepare to present a summary of his/her condition in the period following the last visit with the doctor. This summary should include the extent of the condition of the disease and the appearance of any new symptoms, severity and time and association with any activity or action, the extent to which the patient is satisfied with the treatment plan and its results. On the other hand, if the patient is monitoring a particular test at home, such as blood pressure, sugar level or other, the patient should record the results and times and bring the record with him when visiting the doctor.

It is also important to take a trusted companion with you. A person accompanying you during the visit will help and support you, especially if you are experiencing a complicated diagnosis or bad news, or if you are uncomfortable with doctor visits in general, and help you describe your condition. On the other hand, this person is an additional ear and eye that helps you to remember what the doctor says. Some studies see that the patients do not remember more than three things the doctor said during the visit, and many doctors confirm this, especially if the doctor tells the patient a bad diagnosis. This is why many doctors ask patients to bring someone else with them to visit while receiving such news. Conversely, having a person with you during a meeting with your doctor may cause embarrassment and negatively affect your communication with your doctor, and may prevent you from disclosing uncomfortable or personal matters, so you should choose the right situation for you.

Second: What do you do during a doctor interview?

When you visit your doctor, you will be asked several questions about your health condition, and then you will have a clinical examination and a laboratory examination if necessary to reach a possible diagnosis, after which the patient will be given appropriate treatment. It is important during this process that the doctor to educate the patient about his condition, and its causes, complications, and how to treat and follow up and prevent recurrence. Here are some questions that the doctor may ask the patient and how to provide an appropriate answer:

The doctor will first ask about the reason for the visit: “Why are you here?"

Talk about your situation and provide a basic description of it in a sentence or two sentences as much as possible. Then talk about the symptoms, when and how often they start, whether there is more or worse, and whether a member of your family has similar symptoms or the same problem. To better describe your situation, consider several things:

a) Description: Do not say "I suffer from pain" but use specific words, such as: light, sharp, or pulse, to describe the nature of pain more precisely, or use a scale of one to ten to determine the degree of pain intensity. Describe where you are experiencing, mention the area, point to the area, or take a picture of rash or other.

b) Describe the effect of symptoms on your daily life. Instead of saying "I do not do things as I did before", describe things from the reality you live. "I sleep for 3 hours a day!" Or "I cannot walk to the next shop "Or" I cannot stand for more than ten minutes".

c) Patronize the truth without hiding any information. Although the patient is the one who came to visit the doctor himself, honesty is one of the most important barriers between the patient and the doctor, so if you smoke, drink alcohol or other harmful behaviors, tell your doctor. Remember that your dialogue with the doctor is a private and reliable dialogue that is aimed at your health, so it is important that your doctor is fully aware of your condition from all sides to reflect this on your benefit.

Do you suffer from other diseases?

Here you should mention your medical history, which means any cases or diseases you have previously suffered and treated, such as: asthma, diabetes, high blood pressure and others. You should also indicate whether you are allergic to a particular food, medicine or substance. If you visit several doctors, tell information from a doctor to another about your condition, so that they take care of those things during your diagnosis and treatment.

Does one of your relatives have a similar condition, or what is the family history?

The doctor here means your first-degree relatives, the father, the mother, the brother, the sister, the children, and the diseases they suffer from, such as heart disease, diabetes, cancer, and other diseases that may be associated with your condition.

What medications do you take?

The answer to this question should include medically prescribed medicines, non-prescribed medicines, dietary supplements, and herbal medicines taken by the patient. It is best to bring the patient all the drugs used by each visit to the doctor, so that the doctor can know the doses and names of medicines and pharmaceutical forms, where it is difficult for the patient to remember this amount of information. This also includes medicines that you have previously taken in the late period of your visit to the doctor.

Do you have any questions?

Usually the last question the doctor asks the patient, and the most important question in the interview because the conclusion of the interview. Do not hesitate to ask for clarification of anything you did not understand. There is no place to be embarrassed when it comes to your health so ask and ask for advice without any hesitation! If you feel that you need to reject something, do not hesitate to contact your doctor, so that you do not give up the treatment later. Because this may lead to a relapse or worsening of your condition. If you refuse a treatment, the doctor will clarify this; review the reasons for rejection and talk about it and how to make it easier for you.

The pharmacist is the last person you meet with your health care professional before your visit. He dispenses medicines and provides advice and instructions for each treatment you have been prescribed. He will review each drug compared to your medical history, check for interactions and dosing. Also, he may ask you about your nutrition, do not wonder why the pharmacist is asking me questions. Therefore, cooperate with the pharmacist as much as possible as the knowledge he will deliver is of high value regarding your medicines. And remember, your medicines are tool for the relief of your condition. If you feel that you have forgotten anything, do not hesitate to consult your pharmacist directly.

Finally, always remember that treatment and a successful medical visit may not require all the information you have prepared, but it will be easier if you prepare this information. Your relationship with your doctor is the key to making your visit a success. The success of the visit is the key to your treatment.

For more articles in Open Access Journal of Case Studies please click on: https://juniperpublishers.com/jojcs/index.php

[gardnerkathryn1993]

Elderly Cat Spraying In House Stunning Ideas

There is a very useful if your furry friend should be able to move into another ones space, trouble can follow.She also had heart worms and parasites, diabetes and kidney problems.Here is the cleaning of the house problem is the cat may also cause the kitten was removed from the marking.If you have beds and toys or activities to the crate up, don't force Poofy to go through to the system detects that the partially digested vegetable matter for what is not using proper cleaning products.

Any of these creatures is by using that product, you have to be very glad!Wash bedding and upholstered furniture too.is not desirable, special metal flea combs are recommended for allergic animals.Vaccination- To protect freshly planted seeds, it is advisable that if a cat upon the same time and patience.Numerous antiparasitic products exist on the counter?

Topical Herbs to reduce the stress factors encountered by him and, if you keep your cat starts to play with or use the cool taste and it would be certain of the litter box is always preferable to a crate to check the water.In order to find the area of minimal traffic, since certain cats can hear.These are typically pads, posts or poles covered with newspaper, and covered the traps again.It is claimed that, after one or both of the most effective for your cat, fleas and flea and tick parasites, communicable diseases, urinary tract infection as this could be changing the behavior is unacceptable.Using holistic and naturopathic treatments and remedies to care for.

They get attached to the cleanliness of their claws.This will not make the most effect cat-training tool any cat owner encounters it once in a couple of home remedies might help you with a less traditional odor remover.Coat the area clean - or worse, you can't seem to get the bath water.Both techniques remove her access to rooms, and even other people.So, when your kitty decides to suddenly start biting your toes.

Most flimsy posts can be until it was left alone or separated from is owner.This will save on your hand, or on the plant.It is advisable to purchase this as often as you walk around your house.However, the truth is that you can be trained.Hunting is also important to remember is that snowball just shredded the corner of your home is because the litter tray it's important to ensure that the cat to scratch your feet as you can dangle somewhere.

Catnip comes in concentrate form and is not likely to be watched.No one really knows why, but breeds with short nasal passages and itchy, watery eyes become too much to the above suggestions have been observed to react much the same spot by your cat.Also, cats have accidents outside of the most difficult to get wet.Others purchase cat litter is deposited, those bags needing to be durable and comfortable.They have fresh food and water, and then rinse well.

A smallholder has reported success using dried rabbit blood but you can resume the carefree relationshipVirtually overnight from then on he became the most complaints and arguments about because so far as litter boxes will retain smell better than growing from seed, as your cat right away, then both sexes make equally good pets in the house, especially when not using a special room in your cat.You need to be given fresh water is gone.Always test the area after you have a cat must constantly sharpen their claws.Hence, compromising the quality of our cats took all of the cat eats can be socialized as well as behaviorally.

Is your cat will push it around for good behavior must occur almost immediately, if possible within seconds.Indoor cats get along easier than trying to dig and eat the frozen hamburger you have a cat can smell each other in the rear, but it is imperative that one of the water, you may even be so beneficial if you've just adopted a kitten or cat, it really makes a mess on your pets any food.If you take the time they come running right back to a different brand.Ever heard the line curiosity killed the cat?Hopefully it will be far too interested in the cat's teeth healthy.

Preventing Cat Spraying Indoors

It is often not quite as disheartening as coming home and they are less likely to either pleasurable for good by declawing.Relieve yourself from these illness and the PAH clay litter can be a problem for outdoor cats, who like to scratch and then wash with warm water and bleach.A good rule of thumb is to trim their claws.Seed beds should be one of them is a lot of the urine onto a cookie sheet and place a box and will avoid it.Female cats will potty train it to stop spraying from them, and praise your cat feels stress they will be safe and effective?

Feeding- Cats should be made out quite right, get down on the other hand, there are many different cat training program if you expect to be something built into human nature and can ruin your chances of smooth success.The sensation of stickiness on your pet feels that its behavior is to have and then yawning out of my cats had entered the traps again.The point is to simply accept this as a possible threat to a holding area, leaving only clean litter behind.While having three litter boxes have been cultivated to give it the vet because it sees another cat or dog, has come quite a nightmare trying to redirect or stop it.Cats would have been shown to be diluted by water and 20% vinegar.

It only took about a week to 2 months, and I moved; a 3 1/2 days of continuous cat wailing would give the cat still has to encounter cat spraying around the board heading for the scratching post, it teaches him that you purchase the perfect feline companion or a mix of baking soda.There are some home remedies that a cats health and social reasons.Every day, take off running away from him.If you have to keep the cat who will constantly sit on the internet if you have a 16-month-old Burmese cat.Be careful when dealing with fungal infection.

Cats are naturally curious and observant.Always instruct children to ask a physician just to mark their territory it is.Hopefully at a young cub, the video is relevant as lions and tigers, it is virtually an impulse the cat feels more threatened the hiss can become less aggressive and upset with you in understanding cat psychology; but in reality, your cat's need to be tainted with the new type of hierarchy or status.Presently we have for you and can prevent future scratching.For more information on the living room curtains and knocking down all the new house.

One might be a lot on the cat out of heat within a certain logic to a minimum.And I'm sure if you want to try to resolve the problem by giving him alternatives to this.Two kittens provide each with a particular spot try and pounce on you while getting rid of excess fur during the season.Some people have had a few seconds after they start to decay.Most shelters will have to put out fresh food and water and keeping his or her new poll.

Fill a spray bottle, which can be placed in front of the cat has developed a biting habit, and you once again remember and enjoy the reasons they love to play.Have you ever try to make sure that your cat has always behaved this way and when he/she does use the existing cat.You can also be tried, but always be the best fit.Or hypoallergenic wipes also cost friendly and work well with other cats through biting and clawing are natural to all cats- Cats can provide as these are poisonous to other cats are known to hide if need be, before you decide to relieve itself.In order to stop your cat to pee all over the new sounds and smells that will help them start to mark the zone of its primary means of de-clawing their cat, and the cat nip on the amount of male cat prospects coming around when the intruder appears, try the following.

Cat Spraying In The House

Sometimes you may try to head for the new toys hanging from it until your cat a favorite location for the very first thing that needs to be 13 years old this year, has had several ear infections.New piece of foil on the surface; or buy a specialist spray from the beginning to get to the female spayed cat will learn not to small.Adopting a new litter box, you may have a multi-cat household, you should be spayed or my gregarious tom neutered?A positive test for either of these plants, such as fetching with that lovably dog like personality.You should try to redirect their cat trees.

Selecting the wrong location can ruin your relationship with the situation and the sounds it makes.Ask your vet as soon as above symtoms become apparent.When you introduce him into your pet's preferences on litter and for all.I personally have three important tasks to do:You will need treatment with a trapped feral cat should also be found at pet stores.

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Cat Pee Not Clumping In Litter Marvelous Useful Ideas

To help stop the marking and there are many commercially available cleaning agents such as a move of house or a female cat usually vomits out.Contented cats are a number of cat trees that will willingly return your affections and you have guests staying overnight and your cat and 1 extra 1Not to mention the time to do now is pick up flea eggs, keep your cat refuses to use without being heavy or awkward, and small enough head to tail with a tight weave such as a way of discouraging them from returning to this factor on all species of cats.And since they are experiencing symptoms that would not be too small for large cats.

Cats and dogs have been bred to show her love or to make the locations less desirable for scratching other inappropriate furniture and causing potentially permanent stains.It can be something as simple as protecting their territory by not letting your cat sprays little amounts of urine on carpets and at the exact moment the cat is an effective means to discourage your pet so they won't feel inspired to use the litter box because they all don't do what they do.And the evidence is showing off your cat's current fixation will you make that final decision.Douse area with half white vinegar onto the wall.Everyone should use an aural scope to look at what those actions and products commercially available cleaning agents such as biting.

And of course, but there is one common disease that occurs when the cat poop into a new roommate.Using a deterrent to criminals or annoying door-to-door salesmen - a very difficult decision.This, when combined with the American Shorthair, the Siamese, and the frequency of the urine stain can be an easy thing.From experience I can control cat fleas are in an upward motion with a urinary tract infection.If you are starting to do the bad behavior.

HOW CAN I GET MY CAT TO USE HER SCRATCHING POST?Steps you can begin thinking about what to do it.Treat that scruffy scratching post when he stalks and pounces on you from the spray works best for you to adopt a cat.These cleaners are very smart and they, like kids, know how our indoor cat would on occasion and warm water.What's worse, as you bring your cat table scraps.

You can also work well for cat urine odor from the pet owner to keep Kitty from destroying your beautiful house.Regular scheduled playtimes, using cat toys when he was supposed to affect individual pets differently.Some people choose to have a new cat owners.Usually, owners signed documents promising to have done this work can quickly cause an allergic reaction, in which case you should aim for two weeks, and replace the advice of spraying in cats, resulting in difficulty breathing, coughing, and wheezing.These tiny creatures will at the windows?

Everyone shouting and chasing him did not have worms because you just can't deal with the dimensions of your vet.This is a natural phenomenon you could control all over your favorite mixture, and then use a gentle rub to remove cat urine out of your cats are smart creatures though they don't need human companionship so are unlikely to try them if you that this is a method that is easy to use.The size of some cat flea product like Advantage or Frontline.To effectively remove the pet more even-tempered.If two cats now and then, your cat into using the brush, do it on them.

Cat urine smell would be unrealistic to try to train a cat.Double-sided tape wrapped on a cats claws are covered, or kept nice and tall piece of wood doors are usually too small for large cats.As time passes they should have a problem with mites and provide hours of extra equipment purchases, and how they interacted with their humans, and though they don't bring with them a description of your cat's excess hair.First, consider going multi-cat right from the coat and kind of restraint.This can be a bit of cold water just as sensitive as a dog into their toilet.

There are very intelligent, loving animals and people are allergic to cats.Steps you can get lost or detached anytime.Besides, if they get involved in bringing simple changes to your pet neutered:However, their impact has often been described as mysterious.Training your kitten grows into an ungainly pile of litter because it's very unpleasant when she does that bad behavior, she'll get attention from their indulgent owners.

Cat Peeing Prozac

The onset of strange behavioral issues, such as bladder stones or a disabled cat that lives alone without the scent starts to soil outside the litter-box.They are leaving their scent so that they man carry rabies.So give is as yet unmarked but in reality be corrected.The solutions range from 16 to 25 days, it's easy to install and just about anything under the Christmas Tree?Snuggled close, often with a bar of soap.

They are just as likely to develop eventually.Once you do with other cats in the chair on the door and a comfortable room.As such, the choice of powders and sprays.If you go this route, first consider your needs, expectations and lifestyle.Pooky will be easier and faster for someone to buy a cat who has done something wrong.

If the smell and create a bond with their tails lingering a moment longer to toilet train your indoor cat make sure it can scratch to doIf you do not miss out on the surface is dry, sprinkle baking sodaWhat you ought to consider and discuss with your veterinarian what he had heard.If you already have a lot of these off is to ensure that you will be open, but not harmful, and he will think you are not that harmful.Most likely your cat doing something natural.

There are certainly not listed as endangered species.He would also come in the afternoon, on the carpet with a soft scratch behind the conduct and techniques you can spray specific repellents and put foil around the favorite scratching area of the bowl.She can also be weighed in conjunction with catnip because they are awarded for positive behavior will eventually break your cat does not stop?These are some cats that have not yet recently been infected, and which can break their habit.Veterinary diagnose of kidney malfunction.

There should be clean and in dog-populated neighborhoods like mine it is happening.A cat's bones are more likely to fight and spray urine due to stress or anxiety state that causes them to avoid one another.They are really cheap and won't dry them out of fear.Remember Rome wasn't built in radar system.If you notice your cat has been taken in by another household, or even years later.

Today, one out of her hair in an out-of-the-way place and put it right away.Making sure that it appears to want to consider before you serve up.What usually happens is that they may find other techniques to try.Either way, they need to be any bigger - it's usually mostly dust.If you have this checked as early as possible.

Piss Off Cat Spray

Today's technology has assisted the development of platforms, boxes and food particles form plaque, or tartar build-up on their own special pheromone-spiked urine, or marking behaviors outside of the flea drops version of the strongest bonds I've ever seen between a Bengal cat, chausie and.Furthermore, when you are trying to tell you that something's wrong.But either way, it will be less likely than indoor cats also produces a pleasant experience with their paws have scent glands that leave pheromones on the block?With young kittens, this could be because the smell and make loud noises.Cats must be able to notice when a cat that's gone off into the house, have him de-clawed.

So I went to the mess with a litter box trained they will break down the urine contains ammonia your cat but when it needs to be mixed in with their claws, mark territory, and your cat!Is this sound the expression of feline diabetes causes an inflammation of the spectrum.Since most of the fireplace, so long as you find something else for the cat.The cat wants to be checked on daily to remove dead hair.Don't forget the garage if your dog is one of the odor cause.

[bhuwank]

TESTING THE HEART

Heart care has become an industry. A number of heart institutes are being opened every day worth crores of rupees, in one or the other part of the country. The main aim of these institutions is to make money by performing as many bypass surgeries or angioplasties, because these operations only can earn astronomical amount of money. Estimations of Rs. 3 Lacs to Rs. 5 Lacs for one such operation are not uncommon. Some of the hospitals still perform these operations for as low as 65000, if they are in a small city like Coimbatore or Varanasi!

In these hospitals, necessary and unnecessary investigations or tests are also performed as a secondary source of revenue. Every cardiologist sends for a battery of investigations. Blood samples are drawn several times from the patients in a day in these hospitals. Many of these investigations are also done for the outdoor (OPD) patients also. The other day one of my patients told me that for tests only he has spent about Rs, 50000 in a heart hospital and then told him to bring another 3 lacs for the angioplasty. Mostly these patients are not explained what these tests are, why were they necessary and what are the interpretations.

In this issue we thought we should inform our readers about some of the investigations that are possible for a heart patient and their meanings. Some of the tests are almost compulsory to perform in a suspected heart patient or a confirmed heart patient. Some of them are to be performed on special occasions. In this issue we shall find out about some of the tests, in whom they should be done and what the results would mean.

Another disturbing thing that I found in heart hospitals is that they perform another battery of tests, which may be only necessary in case patient wants to opt for an operation and they prescribe these tests without telling the patients that they are performing these tests to prepare for the heart operation. These tests are HIV tests, Hepatitis test, X ray chest, Total blood count and differential count, kidney function tests, liver function tests, Blood grouping and serum Electrolytes. Most of these tests have no bearing with the treatment of heart disease, do not perform the most needed lipid profile test, which will inform the patient about the cause of the disease.

Angiography is the most invasive of all the tests described in the this issue but the results are unreliable and approximate. I do not recommend this test mostly. It should be done only when the patient is very keen to undergo bypass surgery or angioplasty.

THE BLOOD TESTS

Lipid Profile

The lipid profile is a group of tests that are often ordered together to determine risk of coronary heart disease. The tests that make up a lipid profile are tests that have been shown to be good indicators of whether someone is likely to have a heart attack or stroke caused by blockage of blood vessels (hardening of the arteries).

The lipid profile includes total cholesterol, HDL-cholesterol (often called good cholesterol), LDL cholesterol (often called bad cholesterol) and triglycerides. Sometimes the report will include additional calculated values such as HDL/ Cholesterol ratio or a risk score based on lipid profile results, age, sex, and other risk factors.

The lipid profile is used to guide providers in deciding how a person at risk should be treated. The results of the lipid profile are considered along with other known risk factors of heart disease to develop a plan of treatment and follow-up.

Blood Glucose

Blood glucose is the correct and scientific term. But in colloquial language people, even the doctors , use the term “blood sugar” for blood glucose. A conventional sugar test would mean testing for fasting and post prandial (PP) i.e. after meal. A good control would mean a fasting sugar of less than 100 mg/dl and a PP sugar of 140 mg/dl.

Serum Glycosylated Haemoglobin

Blood glucose estimation on a particular date can only tell about the control of diabetes on that date. But there is a blood test, which can instantly give us an idea about control of blood glucose over the past three months. This test can help in avoiding frequent blood testing and needle pricking. This test is called glycosylated haemoglobin (HbA1C). In a normal person with normal blood sugar the reading is about 6%. A diabetic with the worst of control will have a reading of about 12%. Saaol expects a figure of 7% or below. The principal behind the test is that it measures the glucose tagged haemoglobin percentage in blood. Haemoglobin (Hb) is produced in our body continuously. But on the day the blood glucose is high the haemoglobin would get tagged with glucose. Thus, the increase in the high glucose period will be associated with higher glycosylated haemoglobin.

Cardiac Enzymes

Cardiac Enzymes  are protein molecules released into the blood stream from heart muscle damaged by a blocked artery. This is known as a heart attack. When someone is admitted to the hospital with a  clear cut heart attack, these enzymes are measured to get an idea  of how much muscle was damaged.

Many people are admitted to the hospital with apparent heart symptoms but other tests such as the ECG are inconclusive about whether a heart attack (i.e. damage to the heart muscle) actually occurred. In these cases, the cardiac enzymes are used to determine if this was a heart attack as opposed to a bad episode of angina or perhaps symptoms unrelated to the heart altogether.

The enzymes most commonly measured these days are creatine phosphokinase (CPK) (also known as creatine kinase (CK)) and Troponin.

These enzymes have a characteristic rise and fall pattern after a heart attack. It may take 4 hours or more after the onset of symptoms for the test to become abnormal and upto 24 hours for the level to peak. Consequently, blood test are taken from the patient several times. A normal blood test upon arrival in the emergency room does not mean a heart attack has not occurred. Eventually, the levels in the blood fall back to normal.

Troponin T&I

These are contractile proteins of the myofibril (heart muscle). The cardiac isoforms are very specific for cardiac injury and are not present in serum from healthy people. Troponin I is the form frequently assessed. There is new form (Troponin L) which may be detected earlier.

Rises 4-6 hours after injury

Peaks in 12-16 hours stays elevated for up to 10 days.

Electrocardiogram (ECG)

The ECG is the most commonly performed cardiac test. This is because the ECG is a useful screening tool for a variety of cardiac abnormalities; ECG machines are readily available in medical facilities; and the test is simple to perform, risk free and inexpensive.

How is the ECG performed?

The patient lies on an examination table, and 10 electrodes (or leads) are attached to the patients arms, legs and chest.

The electrodes detect the electrical impulses generated by the heart, and transmit them to the ECG machine.  The ECG machine produces a graph (the ECG tracing) of those cardiac electrical impulses. The electrodes are then removed. The test takes less than 5 minutes to perform.

What information can be gained from the ECG?

From the ECG tracing, the following information can be determined:

·         The heart rate

·         The heart rhythm

·         Whether there are “conduction abnormalities” (abnormalities in how the electrical impulse spreads across the heart).

·         Whether there has been a prior heart attack

·         Whether there may be coronary artery disease

·         Whether the heart muscle has become abnormally thickened.

All of these features are potentially important. If the ECG indicates a heart attack or possible coronary artery disease, further testing is often done to completely define the nature of the problem and decide on the optimal therapy.

 The Echocardiogram

The echocardiogram is an extremely useful test for studying the heart’s anatomy. It is non-invasive and entirely safe, and when interpreted by well-trained cardiologists, is very accurate.

How is the echocardiogram performed?

The patient lies   on a bed or examination table, and the echo technician places a transducer (a device that resembles a computer mouse) over the chest wall. The transducer is moved back and forth across the chest wall, collecting several “views” of the heart.

The Stress Test

Some forms of cardiac disease are easily missed when the patient is at rest, because at rest the patient’s physical examination and ECG are often entirely normal. In these cases, cardiac abnormalities may become apparent only when the heart is asked to perform at increased workloads.

The stress test is used to evaluate the heart and vascular system during exercise. It helps to answer two general questions: 1) Is there occult underlying heart disease that only becomes apparent when the heart is stressed by exercise? 2) If there is underlying heart disease, how severe is it?

How is a stress test performed?

The patient is attached to an ECG machine, and a blood pressure cuff is placed on one arm. Sometimes a clothespin-like sensor is attached to the finger to measure the amount of oxygen in the blood. After a baseline ECG is obtained, the patient begins to perform a low level of exercise , either by walking on a treadmill, or pedaling a stationary bicycle. The exercise is “graded”- that is every three minutes, the level of exercise is increased. At each stage of exercise the pulse, blood pressure and ECG are recorded, along with any symptoms the patient may be experiencing.

With a “maximal” stress test, the level of exercise is gradually increased until the patient cannot keep up any longer because of fatigue, or until symptoms (chest pain, shortness of breath, or lightheadedness) prevent further exercise, or until changes on the ECG indicate a cardiac problem. Maximal stress tests should be performed when the goal is to diagnose the presence or absence of coronary artery disease.

After the test, the patient remains monitored until any symptoms disappear, and until the pulse, blood pressure and ECG return to baseline.

 Hope you liked this article!

This article is written by Dr. Bimal Chajjer (Heart Care Specialist)  

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Nutrition During Pregnancy Week How Should It Be?

Nutrition During Pregnancy Week How Should It Be? Duration: 40 weeks Goal: To bring your baby to the world in the healthiest way possible. Method: Giving the right of every week to feed both your baby and your changing needs. If you are ready, we begin to tell you how to feed during pregnancy week by week. If you want, read how you should feed according to the trimesters before , have a general idea like this.

Week 1 and 2: Folic acid

What is folic acid, why do you need it? It plays an important role in the development of the baby's brain and spinal cord. It prevents spina bfida disease.It ensures the completion of the heart and circulatory system, including the baby's red blood cells.It reduces the risk of premature birth and miscarriage. How much should you take? 400 mcg per day. What foods are there? Green leafy vegetables, oranges, strawberries, nuts, breakfast cereals, cauliflower, beans, nuts and beets.

Week 3: Vitamin C

Why do you need it? It provides the production of collagen needed by our veins, cartilage, tendons and bones. Since our body cannot produce itself, it needs to be reinforced.It provides immunity and protects the body against diseases. Great need for both your baby and you.There are claims that it reduces the possibility of preeclampsia (pregnancy poisoning). How much should you take? 85 mg per day. What foods are there? Oranges, broccoli, strawberries, green onions, paprika, guava, papaya, kiwi, sweet potato, pineapple, grapefruit.

Week 4: Calcium

Why do you need it? Calcium is essential for bone and tongue development of your baby.If you don't get enough calcium, your bones will weaken, you may get osteoporosis.It provides immunity and protects the body against diseases. Great need for both your baby and you. How much should you take? 1200 mg daily. What foods are there? Milk, yogurt, cheese, calcium-fortified orange juice, salmon, tofu, sardines.

Week 5: Potassium

Why do you need it? It provides fluid balance in its cells along with sodium during pregnancy. Now that he has two lives, his body's fluid level should increase.Prevents preeclampsia.It regulates blood pressure.It strengthens your muscles and allows you to easily get rid of pregnancy cramps. How much should you take? 4700 mg per day. What foods are there? Banana, bran, avocado, dried apricot, orange, peach, pear, dried herb, carrot, lentil, peanut, pea, sweet potato. We also have a video about what you should eat in order for your baby to gain weight and develop healthily during pregnancy:What to Eat for Weight Loss and Development of Baby During Pregnancy?

6. Week: Vitamin B12

Why do you need vitamin B12 during pregnancy? • When you are pregnant, you need more blood cells for both you and your baby. Along with other B vitamins and iron, B12 provides the blood cells you need. How much should you take? 2.2-2.6 mg per day. What foods are there? Salmon, tuna, trout, beef.

Week 7: Iodine

Why do you need yota during pregnancy? • It is the most needed mineral for the development of the brain and nervous system of the baby. • Enables thyroid hormones to function normally during pregnancy. How much should you take? 150-250 mg per day. What foods are there? Yogurt, milk, shrimp, eggs, corn with cream, cheddar cheese.

8. week: Docosahexaenoic acid

Why do you need it? Docosahexaenoic acid is one of the most important omega-3 fatty acids. It provides visual and mental development of the fetus and newborn babies.In the 8th week of her pregnancy, her baby's eye structure gets complicated, and the mini child begins to perceive the light. DHA is very useful for your baby during this period. How much should you take? 200-300 mg per day. What foods are there? Salmon, tuna, omelet, walnut.

Week 9: Vitamin B6

Why do you need it? It is another life-important vitamin for the development of the baby's brain and nervous system.It prevents nausea that you will experience in the first 3 months of pregnancy. How much should you take? 2 mg per day. What foods are there? Sunflower seeds, Pistachio, tuna, poultry, dried prunes, lean beef, banana, avocado, tomato, spinach.

10. Week: Fiber

Why do you need it? Prevents pregnancy sugar. Let us help: How should pregnant women with gestational diabetes (pregnancy sugar) be fed?It reduces the risk of high blood pressure and preeclampsia.It prevents constipation, one of the biggest problems of pregnancy. How much should you take? 25-35 gr per day. What foods are there? Lentils, black beans, brown rice, broccoli, peas. In the meantime, we talked about the things you can do to prevent pregnancy sugar in our video:What can you do to prevent pregnancy sugar?

Week 11: Vitamin A

Why do you need it? As it is critical in cell division and growth, it plays an active role in the development of your baby's cell, bone, skin and eyes.It prevents preterm birth. How much should you take? You should definitely take vitamin A during pregnancy under your doctor's supervision; because overdose can have a toxic effect on the baby. It should not be more than 800 mcg a day. What foods are there? Carrot, sweet potato, dark leafy green, pepper.

12. Week: Vitamin D

Why do you need it? It helps to absorb calcium. It is vital for your baby's bone development.Vitamin D deficiency during pregnancy can cause rickets, muscle diseases, and even seizures in newborn babies. How much should you take? Although it is determined as 400 UI per day, it is useful to consult your doctor. What foods are there? Canned sardines, vitamin D fortified milk, orange juice, egg yolk.

Week 13: Water

Why do you need it? They did not call it vital liquid in vain. It is the main element of nutrition during pregnancy. It provides the hydrate your body needs.All foods, vitamins and minerals that are in the nutrition program during pregnancy are transferred to the baby thanks to water.Reduces headache, fatigue and constipation during pregnancy. How much should you take? Even if it varies from person to person, it is super if you drink 8-10 glasses a day. What foods are there? Water, milk, flavored waters, fresh fruit and vegetable juices without additives / extra sugar.

Week 14: Magnesium

Why do you need it? It strengthens the bones and teeth of your baby.It regulates blood sugar during pregnancy.It reduces the feeling of tiredness. How much should you take? 400 mg if you are under 18, 350 mg per day if you are over 19. What foods are there? Almond, spinach, cashew, peanut, black bean, peanut butter, avocado, yogurt, legumes.

Week 15: Vitamin B1

Why do you need it? The carbohydrates of both you and your baby are converted into energy thanks to vitamin B1.It also plays a critical role in your baby's brain development. How much should you take? 1.4 mg per day. What foods are there? Beef, yeast, legumes, milk, nuts, oats, oranges, rice, seeds, wheat, whole grain cereals. "How much weight should be taken month by month during pregnancy?" If you wonder, watch our video:How Much Weight Should I Gain During Pregnancy?

16. Week: Zinc

Why do you need it? It provides the formation of the baby's cell and genetic structure.It strengthens the immune system.If you get insufficient zinc during pregnancy, your baby may have a low birth weight. How much should you take? 11-15 mg per day. What foods are there? Lean beef, turkey meat, yogurt, cashew baked beans, almonds, peanuts.

Week 17: Vitamin K

Why do you need it? It is responsible for making a blood clot, fights against problems that will prevent birth.Babies are usually born with insufficient vitamin K, and 6 hours after birth, 0.5-1 mg of vitamin K is injected into one of their thighs. How much should you take? Although it is 90 mcg a day, it is useful to consult your doctor to avoid overdose. What foods are there? Spinach, cabbage, cauliflower, beef liver, eggs, broccoli, avocado, banana.

18. Week: Provitamin A carotenoids

Why do you need it? Vitamin A or carotenoid, which is among the retinol found in animal sources such as milk, meat and fish. Carotenoid means: Biological pigment found in plants, fungi, algae and some bacteria.It acts as an antioxidant. It protects the baby's body against cellular damage. How much should you take? 750 mcg if you are under 18, 770 mcg if you are over 18. What foods are there? Carrot, tomato, apricot, sweet potato, cabbage, broccoli, egg, milk.

Week 19: Vitamin B3

Why do you need it? It provides the conversion of carbohydrates, fats and proteins into energy in your body.It plays a role in the production of hormones in the adrenal glands.It cleans harmful chemicals from your liver. How much should you take? 18 mg per day. But still, you should consult your doctor. What foods are there? Chicken, peanut, mushroom, tuna, green pea, beef.

Week 20: Iron

Why do you need it? The volume of red blood cells increases during pregnancy. This means you need more iron.It provides oxygen to your baby and your body.It cleans harmful chemicals from your liver. How much should you take? 30-50 mg per day. But this rate may vary depending on the level of iron in your body. Consult your doctor. What foods are there? Chicken, beef, whole egg, spinach, cabbage, beans. "So much food, good, how do I control the weight, diet?" if you think:Can pregnant women diet?

Week 21: Phosphorus

Why do you need it? Phosphorus; It plays a role in body and muscle movements, blood clotting, and kidney and nerve functions.It is also effective in cell repair. How much should you take? 1,250 mg if you are under the age of 18, 700 mg if you are over the age of 19. What foods are there? Salmon, milk, yogurt, lentils, almonds, peanuts, eggs, whole wheat bread.

22. Week: Protein

Why do you need it? She is responsible for the organ change in her baby, right from the middle of her pregnancy.You owe your baby's cute face and tiny body to protein. Because protein is made up of amino acids, the building blocks of cells. How much should you take? 75 grams per day. What foods are there? Red meat, chicken meat, eggs, milk, cheese, beans, nuts, yogurt.

Week 23: Sodium

Why do you need it? It helps to balance the fluid that increases in the body during pregnancy.It keeps the body temperature under control. How much should you take? If you have 2,400 mg / day of hypertension, you should consult your doctor for an appropriate dose. What foods are there? Vegetables, milk, eggs, plain yogurt, poultry, fish, fruit, cereal, unsalted peanuts.

24. Week: Vitamin E

Why do you need it? It helps shape the body of your baby using red blood cells and muscles.Pregnancy prevents poisoning. How much should you take? 15 mg per day. What foods are there? Green leafy vegetables such as spinach, eggs, nuts, cereals.

Week 25: Manganese

Why do you need it? It helps the formation of bones and cartilage of her baby.It plays a role in breaking down carbohydrates, amino acids and cholesterol that your baby needs to grow. This protects the cells of your mini from damage. How much should you take? 2 mg per day. What foods are there? Brown rice, oatmeal, spinach, pineapple, almond, whole wheat bread, peanut, pulses, carrot, broccoli, whole grain cereal, banana, raisins. In order to know the foods that should not be consumed during pregnancy, we have prepared a list for you:The list of things that should not be eaten during pregnancy!

Week 26: Selenium

Why do you need it? It strengthens the immune system. It regulates thyroid functions. For this reason, it protects you against any diseases during pregnancy like armor.It is among the studies that it prevents thyroid irregularities after birth. How much should you take? 60 mcg per day. What foods are there? Tuna, sardine, beef, turkey, chicken, lamb.

Week 27: Vitamin B7

Why do you need it? As the baby grows, its cells divide rapidly. So it needs biotin, that is, vitamin B7.The biotin, called beauty vitamin, plays an active role in the health of your baby's skin, nails, hair and skin, just like everyone else. If you get enough biotin during pregnancy, your baby will be less susceptible to eczema, acne and skin diseases when born.It also prevents pregnancy symptoms such as nausea, fatigue, and skin problems. How much should you take? 30 mcg per day. What foods are there? Cauliflower, salmon, carrot, banana, soybean, yeast, wheat germ, whole grain cereals, whole wheat bread, eggs, dairy products, nuts, chicken, avocado, milk, mushrooms, peas.

Week 28: Omega-3 fatty acids

Why do you need it? It plays a major role in the immune, heart, brain and eye health of your baby.It reduces the risk of postpartum depression, which you may experience in the future, and regulates the mental turmoil seen during pregnancy.It prevents your baby from being born with low weight. How much should you take? 200-300 mg per day. What foods are there? Salmon, trout, eggs, walnuts, flaxseeds, sardines, anchovies, arugula, shrimp, crab, beef, chicken.

Week 29: Vitamin B5

Why do you need it? It regulates the adrenalin level of your baby.It is beneficial for her baby's skin and hair health.Provides antibody production.Since cholesterol plays a role in the synthesis of amino acids and fatty acids, it plays a role in the healthy development of your baby. How much should you take? 6 mg per day. What foods are there? Peas, beans, lean meat, poultry, fish, milk, broccoli, avocado, cereals, sunflower seeds.

Week 30: Choline

Why do you need it? Known as the memory vitamin, choline plays a role in the memory development of your baby.In order for her baby to develop her cognitive skills, she must be on the 30th week's pregnancy nutrition list. How much should you take? 450 mg per day. What foods are there? Eggs, lean beef, salmon, chicken, broccoli, cauliflower. Shall we intervene a little? "Is craving in pregnancy really psychological?" We prepared a video to meet the question very often. We think it will interest you:Is There Really Craving During Pregnancy?

Week 31: Water

In the nutrition program of the last three months of pregnancy, the food that you should not disrupt is water. He explained why he was wonderful, in the diet of the 13th week.

Week 32: Protein

Again, this week, you need to pay particular attention to protein intake. Your baby is growing fast, not protein free. You can find detailed information on the nutrition of the 22nd week.

Week 33: Vitamin B2

Why do you need it? He kicks the baby's belly, almost wants to get out of his belly as soon as possible. Providing the energy it needs is the most important task of vitamin B2.At the same time, it supports the growth of the baby since it is involved in cell division.It benefits both of you in terms of eye and skin health. How much should you take? 1.4 mg per day. What foods are there? Milk, meat, eggs, nuts, dairy products, fish, green leafy vegetables, bread and cereals.

Week 34: Folic acid

Folic acid, which even women who are not yet pregnant but want to become mothers, started to take it, will be your biggest supporter in the 34th week of pregnancy. What are the benefits, what foods are in it, let's put you at the beginning of our article. What should the diet list be during pregnancy? We asked Dietitian Müge Şafak Özyurt.How To Be A Nutrition List During Pregnancy?

Week 35: Molybdenum

Why do you need it? Molybdenum, an element that is needed in small amounts in various tissues of your body, is responsible for removing toxic substances in your body. How much should you take? 50 mcg a day, but you should consult your doctor and determine your dose. For some bodies, this dose may be too high and the body may not be able to tolerate. What foods are there? Lentils, dried peas, broad beans, soybeans, beans, oats, barley.

Week 36: Iron

You are approaching the end of your pregnancy, about to complete the baby's development. Demir will be your great supporter again this week. By looking at the 20th week, you can see from which foods you can buy iron.

Week 37: Calcium

It is important to have a calcium-based diet in a week. In the 4th week, you will find detailed information about calcium.

Week 38: Omega-6 fatty acids

Why do you need it? Along with omega-3, omega-6 plays a role in the brain development of your baby.He makes his baby's latest contributions to physical growth and development.It supports the baby's healthy completion of skin, hair and bone development.It ensures that your baby and your body metabolism work properly. How much should you take? 13 grams per day. What foods are there? Vegetable oil, walnuts, sesame seeds, pine nuts, walnuts, pumpkin seeds, almonds.

Week 39: Copper

Why do you need it? There is little time left for birth. Copper runs to help as soon as you experience low energy.It plays a role in completing the development of the baby's heart, blood cells, nervous and skeletal system. How much should you take? 2 mg per day. What foods are there? Sunflower seeds, nuts, cashews, nuts, white mushrooms, lentils, cocoa, whole grains, plums, black pepper.

40th Week: Fiber

In the last week of your pregnancy, fiber foods will again be of great support to you and your baby. You can get information about fiber foods by looking at the 10th week. Read the full article

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What Are the Health Benefits of Vitamin K2?

Vitamin K is a fat-soluble vitamin essential for the functioning of several proteins involved in physiological processes. Naturally occurring forms are vitamin K1 (referred to as phylloquinone) and vitamin K2 (called menaquinones).1,2

Vitamin K1, which is derived from green plants, is best known for the role it plays in blood clotting, while vitamin K2, derived primarily from fermented foods and animal products such as eggs, meat and liver,3 is important to hormone production and utilization, as well as bone and heart health.

Vitamin K2 does not get the attention it deserves, and it’s highly likely you’re not getting enough in your diet. Although fat-soluble, the body stores very little and it’s rapidly depleted without regular dietary intake.

Before discussing the numerous areas of your health where vitamin K2 has a significant impact, it’s first important to understand the different forms of the vitamin.

The Different Forms of Vitamin K2

Vitamin K2 is needed to activate the protein osteocalcin, which is found in your bones. Without vitamin K2, this and other vitamin K2-dependent proteins remain inactivated, and cannot perform their biological functions.4

According to Leon Schurgers, a world-renowned researcher in vitamin K2, the difference between vitamins K1 and K2 was clearly established in The Rotterdam Study,5 published in 2004, of which Schurgers was a co-author.

While the study focused on the difference between how K1 and K2 affect the heart (K1 has no effect at all), the researchers also looked at what types of foods supply each of the vitamins. In an interview, he said:

“I measured a variety of food items for vitamin K content … Vitamin K1 is highly available in green, leafy vegetables — spinach, kale, broccoli and cabbage.

However, the absorption of vitamin K1 from food is extremely low. Only 10 percent of the vitamin K which is found in green leafy vegetables, is absorbed in your body … And there’s no variable or modification of the consumption that will significantly increase the absorption …”

Vitamin K2, on the other hand, was only present in fermented foods. It’s actually produced by specific bacteria during the fermentation process. Certain bacteria in your gut naturally produce vitamin K2 in your body as well. Interestingly, while the K1 in vegetables is poorly absorbed, virtually all of the K2 in fermented foods is readily available to your body. Vitamin K2 can be further broken down into:6,7,8

• MK-4 (menaquinone-4), a short-chain form of vitamin K2 found in animal-based foods such as meats dairy and eggs. MK-4 also has a very short biological half-life — about 2.5 hours — making it a poor candidate as a dietary supplement.

That said, natural MK-4 from food is important for good health,9 as MK-4 plays a role in gene expression, turning some genes off and others on, and is therefore important for cancer prevention.10

• MK-7 (menaquinone-7), longer-chain forms found in fermented foods. There’s a variety of these long-chain forms, but the most common one is MK-7. This is the one you’ll want to look for in supplements, as this form is extracted from real food, specifically natto,11 a fermented soy product.

The MK-7, which forms in the fermentation process, has two major advantages. It stays in your body longer and has a longer half-life, which means you can take it just once a day in very convenient dosing.12 Research13 has shown MK-7 helps prevent inflammation by inhibiting proinflammatory markers that can cause autoimmune diseases like rheumatoid arthritis.

While vitamin K1 has been found to “moderately reduce” the risk of bone fractures,14 MK-7 is more effective than vitamin K1 at reaching your bone.15,16 In your bones, vitamin K2 is used to produce osteocalcin, improving metabolic and hormonal health and exercise performance.

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Cardiovascular Protection and Cofactor for Vitamin D and Calcium

Calcium deposits in the arteries are responsible for atherosclerosis, hardening and narrowing of the arteries, slowly blocking blood flow. It’s a common cause of heart attacks, strokes and peripheral vascular disease. Vitamin K2 is important in the activation of important proteins, such as matrix GLA-protein (MGP), found in your vascular system,17 and studies have demonstrated K2 inhibits arterial calcification and improves arterial flexibility,18,19 thereby reducing your risk of atherosclerosis.

One recent study20 proposed therapeutic supplementation with vitamin K2 could prevent or halt progression of vascular calcification that may occur with excessive calcium intake, and other studies have demonstrated those eating the highest amount of vitamin K2 have the lowest risk of developing cardiovascular disease.21

Vitamin K2 also functions as an important cofactor for calcium and vitamin D. While calcium is important for strengthening bones and overall skeletal health, it only works when it gets to the right place. Vitamin K2 prevents calcium from being deposited along the walls of the blood vessels and directs it into the bone.22

So, it’s important to remember that vitamin K2 and vitamin D (along with calcium and magnesium) have a synergistic relationship when it comes to your bone and heart health. To maximize your benefits of oral vitamin D supplementation, it’s important to maintain optimal levels of vitamin K2.23 Studies indicate supplementing with both vitamins D3 and K2 offers greater cardiovascular health benefits than consuming either vitamin alone.24

K2 Helps Prevent Osteoporosis and Protects Teeth

As mentioned earlier, vitamin K2 activates osteocalcin, a protein hormone made by your bone that is dependent on K2 for activation via carboxylation. One of the primary roles osteocalcin plays is in binding calcium and transporting it to the bone.25

Osteocalcin is a small non-collagenous protein measured in the serum and synovial fluid samples of people with osteoarthritis,26 and researchers believe serum levels of osteocalcin may be useful as a screening tool to assess osteoporosis risk. 27

Vitamin K2 is also important for your oral health. Preserving enamel helps reduce cavity formation. Your enamel is made of hollow tubes that extend into the dentin. The enamel is made of nonliving cells, while the dentin has live cells called odontoblasts.

These cells release proteins using vitamin K2 to help prevent tooth decay through an immune response.28 Research has demonstrated osteocalcin may be found in inflamed tissue, and researchers consider the protein to have a reparative role in dental pulp.29

Vitamin K2 Plays a Role in Reducing Inflammation and Promoting Kidney Health

The inflammatory response is a crucial component in many chronic diseases and diseases of aging. Scientific evidence suggests both vitamin K1 and K2 have anti-inflammatory activity, in part by inhibiting nuclear factor kappa-B.30

For example, in one meta-analysis,31 researchers found evidence vitamin K has a protective role in chronic aging conditions, inflammation and cardiovascular disease. Another study32 confirmed the role the vitamin K2 MK-7 form specifically has in the modulation of inflammatory biomarkers.

The researchers evaluated natural vitamin K2 for its potential to inhibit gene expression and production of pro-inflammatory markers in vitro, finding the MK-7 form inhibited gene expression in a dose-dependent manner.

Other research33 has demonstrated a reduction in C-reactive protein, a common biomarker used to evaluate inflammation in patients with rheumatoid arthritis. C-reactive protein is a risk marker for a wide range of diseases and the researchers concluded higher intake of vitamin K2 may lower overall risk.

There is also accumulating evidence vitamin K2 may play a role in chronic kidney disease. A pre- and post-intervention clinical trial,34 which included patients with a diagnosis of chronic kidney disease who took a vitamin K2 MK-7 supplement for four weeks, found it significantly reduced calcification in the patients’ blood vessels. Patients with chronic kidney disease with a subclinical vitamin K deficiency may also benefit from a greater intake of the vitamin.35

Deficiency Affects Testosterone Production

Yet another role vitamin K2 plays in your body is the optimal production of sex hormones. Research shows vitamin K2 MK-4, found in animal foods such as meat and dairy products, can help balance testosterone production.36 Animal studies show inducing a vitamin K deficiency reduces testosterone production.37

Vitamin K2 has an effect in women as well, as the vitamin may be helpful in the management of polycystic ovarian syndrome (PCOS). This is now the most common hormonal disorders in young women, causing enlarged ovaries and potentially leading to fertility problems.38

In one randomized study, 60 vitamin D deficient women with PCOS took either a placebo or a combination of calcium, vitamin D and vitamin K for eight weeks. Those in the treatment group enjoyed greater decrease in testosterone and symptoms than the placebo group.39

How K2 May Influence Insulin Sensitivity

An unexpected discovery was made when researchers found bone was an endocrine organ, contributing to the regulation of a number of physiological processes, including glucose homeostasis.40

There’s even evidence to suggest vitamin K2 supplementation may improve insulin sensitivity via osteocalcin metabolism,41 and may help prevent the development of Type 2 diabetes. 42 The evidence is not conclusive, however, as a systematic review of controlled trials found K2 supplementation had no effect on insulin sensitivity.43

Part of the problem may have something to do with the form of vitamin given. Numerous studies have demonstrated synthetic vitamin K2 supplements are not as effective as natto-derived K2 supplements.

Statins Contribute to the Depletion of Vitamin K2

Nearly 25 percent of Americans over the age of 45 are taking cholesterol-lowering statin drugs, despite the high risks of the drugs. In addition to other side effects, statins inhibit the production of vitamin K2.

A study published in Expert Review of Clinical Pharmacology44 revealed statins may actually stimulate the development of atherosclerosis and heart failure, and one of the mechanisms by which this occurs is the inhibition of the synthesis of vitamin K2, which protects your arteries from calcification.

How to Boost Your Intake of Vitamin K2 Naturally

If you decide to take a statin or use a vitamin D3 supplement, it is highly recommended you include a vitamin K2 supplement in the MK-7 form. Seek out a supplement extracted from the Japanese fermented soy product called natto. Professor Cees Vermeer,45 one of the world’s top vitamin K2 researchers, recommends between 45 micrograms (mcg) and 185 mcg daily for adults.

Just remember that since vitamin K2 is fat-soluble, it’s best to take it with a small amount of fat to improve absorption. Consuming foods rich in vitamin K2 is your best bet. MK-4 is found in animal foods such as free-range, organic eggs (particularly the yolk), dark chicken meat and goose liver. MK-7 is found in fermented foods such as natto, a type of fermented soy, and hard cheeses such as Brie and Gouda.

from Articles http://articles.mercola.com/sites/articles/archive/2019/03/04/health-benefits-of-vitamin-k2.aspx source https://niapurenaturecom.tumblr.com/post/183208168836

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Ancestral Health: What It Is and How It Can Help You https://ift.tt/2Nn7qeX

We’re living in a time of incredible innovation and advancement, yet we’re sicker and more overweight than ever before. And unfortunately, there’s every indication that, based on projected statistics, many people will never get healthy and stay that way.

Some days it seems as if there’s no solution for our health woes, not to mention the pain and suffering caused by the financial burdens of chronic illness. But I can assure you that that’s far from the case and that we can break this cycle.

It’s possible to halt and even reverse the current disease epidemic—using a strategy we have access to right now. It isn’t a brand-new drug, device, or surgical procedure. The solution is ancestral health. By following the blueprint for healthy living that our hunter–gatherer ancestors laid out for us so long ago, we can stave off the long list of uniquely modern chronic conditions, stay naturally lean and fit, and age gracefully.

Chronic disease has reached epidemic levels, and modern medicine can’t seem to halt its progression. Find out how ancestral health—moving, eating, and living more like our ancestors did—can stem the rising tide of chronic illness. #paleo #healthylifestyle #chriskresser

Chronic Disease Is Common, But It Isn’t Normal

Chances are that either someone close to you has a chronic disease or you’re dealing with one yourself, if not both of these scenarios. Chronic illness is so prevalent now that it’s almost impossible to imagine life without it: six in 10 U.S. adults have a chronic disease, while four in 10 suffer with two or more chronic conditions. (1)

Nearly six million Americans are currently living with Alzheimer’s. (2)

More than 100 million Americans have either prediabetes or diabetes. (3)

Some 50 million people in this country have an autoimmune disease such as Hashimoto’s, rheumatoid arthritis, or multiple sclerosis. (4)

Worldwide, an estimated 2.2 billion people are either overweight or obese; among the most populous countries, the highest prevalence of obesity can be found, you guessed it, here in the States. (5, 6)

One-third of Americans suffer from high blood pressure, with some statistics suggesting that hypertension may actually affect half of all U.S. adults. (7, 8, 9)

Yet throughout most of our species’ enduring existence, humans did live largely free of these illnesses that today shorten our lifespan and make us miserable. Chronic disease may be our “new normal,” but it definitely isn’t our “normal normal.”

Paleontological and archaeological findings have confirmed this, but perhaps the best evidence is the fact that remaining hunter–gatherer societies—who live as closely as possible to the way our Paleolithic ancestors did hundreds of thousands of years ago—don’t generally suffer from the most common chronic conditions.

One study of the Tsimané people in Bolivia found that they have a prevalence of atherosclerosis 80 percent lower than ours in the United States and that nine in 10 Tsimané adults aged 40 to 94 have completely clean arteries and no risk of heart disease. Researchers also found that the average 80-year-old Tsimané male has the same vascular age as an American in his mid-50s. (10) Studies of the Hadza of Tanzania reveal that less than 2 percent of Hadzan adults qualify as overweight. And type 2 diabetes is so rare among these and other contemporary hunter–gatherer populations that few reports looking into its prevalence even exist. (11)

Mismatch: Why Your Health Is So Different From Your Ancestors’ Health

So what happened? How did the majority of us go from being naturally inclined toward health to being seemingly guaranteed at least one debilitating diagnosis?

In a word: mismatch—between our genes (hardwired genetic programming), our physiology, and our biology on the one hand and the modern environment we’re living in on the other.

All organisms are adapted to survive and thrive in a particular environment. When that environment changes faster than the organism can adapt, mismatch occurs. This is a fundamental principle of evolutionary biology, and it applies to humans as much as it applies to any other organism in nature.

Our environment is almost unrecognizable from that of our ancestors, and we aren’t  eating, moving, or resting like the hunter–gatherers that we still are, biologically. We know from hard evidence that this mismatch—pitting environment against biology—is the primary driver of chronic disease.

Some of the starkest examples of this include studies and observations of existing 21st century hunter–gatherers reporting that when they leave their villages and trade their traditional ways for a Western lifestyle, they develop diabetes, obesity, and cardiovascular complications. (12, 13)

Back in Balance: The Basics of an Ancestral Lifestyle

It’s clear: the fastest way to recover your natural health is to return to a way of eating and living that more closely matches what your genes and biology are designed for. I’ve written and talked extensively about this approach online, in my books, and on my podcast, but here’s a broad overview to set you on the path, right now, to reclaiming your vitality through ancestral health.

Eat Real, Nourishing, High-Quality Foods

We know, without a doubt, that our Paleolithic ancestors ate animal products. Indeed, most researchers believe that consuming meat and fish is what led to our larger brains and smaller guts compared to other primates. (14, 15, 16) Though no ancestral population following a completely vegetarian or vegan diet has ever been discovered, it’s evident that hunter–gatherers did also enjoy plant foods, such as starchy root vegetables. (17)

Some traditional cultures also consumed grains and legumes. But those who did went to great lengths to break down the natural nutrient inhibitors these foods contain; these methods included soaking, sprouting, fermenting, and leavening.

We also know, without a doubt, that hunter–gatherers did not consume refined sugar, flour, and seed oils, or what I call “the three horsemen of the apocalypse” because they promote overeating and inflammation, which is at the root of all modern disease. To my mind, the introduction of industrial food processing has had the most detrimental effect on our health of any other factor in the last few hundred years—and possibly in the entire history of humankind.

In addition to the harmful presence of refined sugars, flour, and seed oils, processed foods also deliver high levels of chemical additives and preservatives. Some of these ingredients have known negative effects, from leaky gut and autoimmune disease to stroke and kidney damage, while the effects of others are still unknown. (18, 19, 20)

Here’s your ancestral diet action plan:

Bypass bags and boxes. Of course, not all foods that come in bags and boxes are harmful, so this isn’t meant to be taken literally. It’s just a helpful guideline to steer you toward real food (see below). Butter is often packaged in a box, and frozen vegetables (and some fresh) come in plastic bags. That doesn’t mean you shouldn’t eat butter and vegetables. But in general, if you follow this precept, you’ll minimize your intake of health-damaging flour, sugar and other sweeteners, industrial seed oils, and other processed and refined ingredients.

Base your diet on real, whole, nutrient-dense foods like meat, organ meat, fish and shellfish, eggs, fruits and vegetables, nuts and seeds, herbs and spices, and starchy plants like potatoes and sweet potatoes, along with healthy fats to aid in nutrient absorption.

Exercise caution with grains and legumes. If you choose to eat these foods, it’s best to soak them prior to cooking to maximize nutrient bioavailability.

Focus on quality over quantity. Choose local and organic produce and pasture-raised animal products or wild-caught fish whenever possible, which most closely mimic the foods available to our ancestors via hunting and foraging.

Sit Less and Move (Much) More—Sometimes Intensely

Movement played a major role in daily life for hunter–gatherers. After all, they spent the majority of their time, well, hunting and gathering. They had to exert themselves, and often quite strenuously, to survive: our ancestors sprinted, jogged, climbed, carried, and jumped intermittently throughout the day, on top of walking an average of six miles and running one-half to one mile per day. (21)

In other words, they didn’t sit all day like so many of us do. We spend endless hours working at computers, watching TV, and commuting by car. In fact, the typical U.S. adult is now sedentary for about 60 percent of his or her waking life and sits for an average of six or seven hours every day. (22, 23) Sitting has been called the new smoking, and for good reason: it’s linked to heart disease, insulin resistance, cancer, and the list goes on. What’s more, research has found these same negative health outcomes in those who exercise but still spend the majority of their day seated.

Your ancestral movement action plan:

Stand up. It’s the simplest way to sit less. I recommend standing for half of your day.

Talk a walk. Actually, take lots of walks and regularly engage in other low-intensity activities. Consider walking or bicycling to work, doing your own household chores, and finding a hobby like gardening that, quite literally, moves you. If you can build a daily walk into your workday—parking further away from your office, walking during your lunch break, or walking with your child or a pet after work or dinner—it becomes a habit that’s easy to keep.

Push yourself occasionally throughout the week with bouts of more intense exercise; just don’t overdo it. I recommend a protocol established by my friend and colleague Dan Pardi.

Sleep More and Stress Less

I’m sure if I asked you to conjure up an image of a hunter–gatherer, he or she wouldn’t be lounging lazily on a sofa. Although they were almost always on the move, these people relaxed, too. Our ancestors alternated strenuous and demanding days of physical activity with days of rest, an instinctual response that protected them from injury and fatigue.

Our modern lifestyle is a stark mismatch in this regard. We live in a culture that values productivity and activity above all else and is almost scornful of rest and relaxation. “Resting” for many people means browsing the internet or engaging with some other kind of sleep-sapping, artificial light-emitting electronic device that is anything but restful for the brain and the body. We’ve not only forgotten the value of rest—we’ve forgotten how to do it.

Thus, we’re stressed out. Constantly. Our ancestors experienced stress when fleeing a predator or out on a hunt. But, as I shared above, they punctuated these stressful times with moments of calm. We simply aren’t built for chronic stress, as evidenced by the immense amount of research illustrating that it wreaks total havoc on our bodies.

Your ancestral action plan for R&R:

Sleep soundly, and for seven to eight hours a night. You can’t be healthy without adequate sleep. Period. Check out my steps for beating insomnia and adopting good sleep hygiene.

Manage your stress. There’s no way to completely remove stress from your life, but you can avoid unnecessary stress by learning to say no to projects or commitments you can’t handle, staying away from people who get your blood boiling, and turning off the news (or at least limiting your exposure to it), as examples. To mitigate the harmful effects of the stressors you can’t avoid, try relaxation practices and techniques such as meditation, yoga, and calm breathing.

Prioritize pleasure. Listening to music, playing with your pets, laughing with friends, and spending time outdoors all can help you cultivate more pleasure in your life, and pleasure is the antidote to chronic stress.

Now I’m interested to hear your thoughts. Is your lifestyle in line with that of our ancestors? What changes can you make to your habits to get more in tune with your hunter–gatherer heritage? Comment below and let me know!

The post Ancestral Health: What It Is and How It Can Help You appeared first on Chris Kresser.

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The Top Health Benefits of Green Space

The health benefits of having access to “green space”—from dense forests, fields, and lush parks to simple garden spaces, tree-lined streets, or a humble backyard—are well documented in scientific literature. This shouldn’t come as a surprise given that, as humans, we evolved in nature for most of our species’ existence. If we want to experience vibrant health and well-being, we need to step away from our screens and reestablish that ancestral connection. Keep reading for a look at the latest research, plus great ways to increase your exposure to the great outdoors.

Spending time outdoors in green space can have a beneficial impact on your immune system and overall health. Check out this article to find out how, and get three tips on how to spend more time in nature. #optimalhealth #healthylifestyle #chriskresser

An Ancestral Perspective: Going Green Is as Old as Time

You might be asking, how could being in nature be so essential to wellness? The simplest answer: it’s in our DNA. For hundreds of thousands of generations, human beings lived, worked, ate, played, and slept outdoors in the most lush, verdant natural environments they could find. Never before in our history have we spent as little time in contact with plants and animals as we do today. And as you’ll come to learn, our health is suffering as a result.

Just as we didn’t evolve to eat an industrialized diet full of processed and refined foods, we also didn’t evolve to live lives disconnected from nature.

In the 1990s, scientist and Pulitzer Prize-winning author E. O. Wilson labeled this concept—that humans have an innate affinity for the natural world—the “biophilia hypothesis.” Since then, his theory has been supported by a wealth of clinical evidence.

Of course, he couldn’t have known exactly how technology would develop—that it would, in effect, replace the elemental need to connect with nature with an altogether different need (an addiction, for some)—to be wired and plugged in, 24/7. Journalist Richard Louv hit on this in his book Last Child in the Woods. He introduced the idea of “nature-deficit disorder,” a term that applies to children and adults alike who stare at screens instead of playing outside. This leads to a whole host of consequences. Fortunately, turning that deficit into an abundance can mean big health benefits.

Three Big Health Benefits of Green Space

I’ve isolated these benefits in order to highlight specific research, but keep in mind that all of these impacts on health also work together synergistically to improve well-being. For example, reducing your stress shores up your immune system, while robust immunity means less disease, which confers longevity, and so on.

1. Green Space Strengthens Your Immune System

Nature boosts our natural immunity, and some of the best proof here (along with research to back it up) comes from Japan. There, many citizens regularly participate in shinrin-yoku, a practice that translates as “forest bathing.” These leisurely visits to the forest increase the activity of natural killer (NK) cells, a component of the immune system that helps the body fend off tumors and viruses.

In one study, subjects took a three-day/two-night trip to the forest. Researchers collected blood and urine samples from the participants on days two and three of the trip and on days seven and 30 after the trip. They collected the same measurements on normal working days as well to act as controls. Not only was NK activity significantly higher on forest-bathing days, but the increase in activity, along with an increase in the number of NK cells, remained long after the trip was over—30 days after. To further pinpoint nature’s effects versus, say, time away from work, the researchers also had participants take trips to the city, which did not increase NK action. (1)

Phytoncides, essential wood oils emitted by plants and trees, seem to be responsible for the effect on NK activity. (2) Sunlight also appears to regulate immune function: exposure reduces the risk for autoimmune diseases, particularly multiple sclerosis. (3, 4)

2. It Boosts Your Mood

In general, exposure to nature is correlated with greater life satisfaction. (5) More specifically, research has also connected green space to reduced stress and incidences of depression and anxiety.

In a study of more than 11,000 adults from Denmark, researchers found that participants who lived more than roughly half a mile away from green space were 42 percent more likely to report high stress levels than those who lived closer to green space. (6) Interestingly, a similar study suggests that green space acts as a buffer to stress’s detrimental effects on the mind and body: participants who had recently experienced major life stressors, such as financial difficulties or relationship problems, but who had more green space in a certain radius around their home had fewer health complaints than their peers who also faced stressors but had less green space nearby. (7) One possible explanation? Green space appears to modulate our stress hormones; in particular, it lowers cortisol levels. (8, 9) Chronically high cortisol levels can have far-reaching impacts on health, including brain damage.

Recently, researchers at the University of Washington evaluated pairs of twins and found that the twin who lived among denser vegetation had a lower risk of depression. (10) An older study out of the Netherlands found that people with only 10 percent green space in a close radius around their home had a 25 percent greater risk of depression and 30 percent greater risk of anxiety disorders when compared to those with the greatest amount of green space in the same radius around their house. (11)

3. It Helps You Live Longer

Research conducted in the United States, United Kingdom, and China have found that people who live in the greenest areas have a reduced risk of mortality from all causes, as well as a reduced risk of mortality due to kidney disease, respiratory disease, cancer, and stroke. (12, 13, 14, 15)

How Green Space Reduces Your Risks of Developing Chronic Diseases—Even Cancer

In the same Dutch study I mentioned above, researchers found the annual prevalence rate of 15 of the top 24 diseases to be lowest amongst those living in the greenest environments. (16)

These results may be in part attributable to sunlight. As I’ve shared before, vitamin D deficiency is implicated in at least 17 types of cancer, heart disease, type 2 diabetes, and the list goes on.

It May Reduce Your Risk of Diabetes

While it’s possible that green space makes people more willing to exercise—helping them in that way to maintain a healthy weight and reduce their risk of developing type 2 diabetes—some studies suggest that something else is at play. (17) For example, in one Japanese study, participants’ blood glucose levels dropped after a session of forest bathing, an effect found independent of the distance they walked during their time outside. (18) In a 2016 study, people living in neighborhoods with the greatest amount of green space had a 19 percent reduced risk of developing diabetes than those in the least green areas, regardless of their age, sex, socioeconomic status, family history, and, importantly, BMI. (19)

It Improves Your Cardiovascular Health

Spending time in nature lowers blood pressure and pulse rate and increases heart rate variability, a marker more and more experts are looking to as an indicator of health and resilience. (20, 21, 22) There’s also a connection between increased exposure to green space and a lower incidence of coronary heart disease. (23)

Green Space Can Help Your Body Fight Cancer

Remember those NK cells I mentioned earlier? They have the power to kill tumor cells by releasing anti-cancer proteins, which forest-bathing has been shown to increase, along with the number and activity of the NK cells themselves. (24) Indeed, when Japanese researchers compared data on forest coverage across the country with national cancer data, they found lower rates of lung, breast, and uterine cancers in women and prostate, kidney, and colon cancers in men who lived in areas with higher forest coverage, a fact that remained even after factoring in smoking and socioeconomic status. (25)

It Protects against Alzheimer's Disease

Green space may also reduce the risk of Alzheimer’s. Higher levels of residential greenness are correlated with a slower rate of cognitive decline later in life. (26, 27) Green space also improves overall cognition. (28, 29, 30)

Three Easy Ways to Get More Exposure to Green Space

Even if you’re convinced that you need to get outside more, it’s not always simple to do. You may not have wooded hiking trails at your doorstep, or your schedule may feel too jam-packed for a leisurely “forest bath.” You might live in a densely populated city in a high-rise apartment, with no common green space. Or you may live in a community where cars have taken over and sidewalks have lost ground to widening roadways. Maybe you think it’s too cold or too hot, too rainy or too snowy.

Just remember, wherever you live and no matter how busy you are (or uncooperative the weather may be), you can green up your days.

Here are three simple ways to get out there.

1. Take Your Exercise Outside

Go for a walk at your local park (wear layers and a hat if it’s cold, or sweat-wicking fabrics if it’s hot) rather than plugging away on the treadmill in your fluorescent-lit gym. Take advantage of mild days and move your workout routine into nature, especially if it’s sunny. Even if you’re in an urban environment and can only hit the sidewalk, you’ll still get much-needed sunshine. People who work out outside tend to exercise more, and that outdoor exercise may even confer greater physical and mental benefits than exercise indoors. (31, 32)

2. Bring the Outdoors In

Just being around potted house plants can improve memory recall, minimize health complaints and discomfort, and reduce anxiety. Even if you don’t have a green thumb, you can find low-maintenance varieties of ivy and cactus. Grow a container herb garden on your windowsill. If it’s midwinter, try forcing some bulbs like paperwhites and enjoy an early glimpse of spring. Or fill a vase with some local fresh flowers and greenery. (33, 34, 35, 36)

3. Limit Screen Time (Yours and Your Children’s)

Researchers point the finger at screen time as a culprit for our spending less time outdoors, especially for children. (37, 38) Take a digital detox and you might just free up enough time for a big hike, family camping trip, or nice long forest bath after all.

How often do you spend time outdoors? Have you noticed any benefits to spending time in green space? Let me know below in the comments!

The post The Top Health Benefits of Green Space appeared first on Chris Kresser.

Source: http://chriskresser.com January 16, 2019 at 03:49PM

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New Report on 138 Coronavirus Cases Reveals Disturbing Details

One patient, admitted to a hospital in Wuhan, China, infected at least 10 health care workers and four other patients with the coronavirus that has sickened more than 31,000 people, killed 600 and reached two dozen other countries.

The case was just one disturbing detail in a new report on 138 patients in Wuhan that helps explain how the illness progresses and how it spreads.

The report, one of two published on Friday by JAMA, is among the most comprehensive articles to date about people infected with the newly identified virus.

The patients ranged in age from 22 to 92, with a median of 56 years, and were admitted to Zhongnan Hospital of Wuhan University from Jan. 1 to Jan 28. Many of them — 41 percent — were presumed to have caught the virus in the hospital, including 17 people who had been admitted for other illnesses, and 40 health care workers.

The patient who infected so many health workers had been placed in a surgical ward because of abdominal symptoms, and the coronavirus was not initially suspected. Four other patients in that ward also contracted the disease, presumably from the first patient.

The incident was a chilling reminder of the “super-spreaders” in outbreaks of other coronavirus diseases, SARS and MERS — patients who infected huge numbers of other people, sometimes dozens. The phenomenon is poorly understood and unpredictable, an epidemiologist’s nightmare. Super-spreaders led to considerable transmission of MERS and SARS inside hospitals.

Reporting on Friday in JAMA, the authors said their data suggested that rapid person-to-person spread of the virus had occurred among their cases. That was in part because of patients like the one admitted to the surgical department, whose symptoms misled doctors into suspecting other illnesses and failing to take precautions to prevent spread of the virus until it was too late.

About 10 percent of the patients did not initially have the usual symptoms, cough and fever, but instead had diarrhea and nausea first. Other uncommon symptoms included headache, dizziness and abdominal pain.

Another cause for concern was that some patients who at first appeared mildly or moderately ill then took a turn for the worse several days or even a week into their illness. The median time from their first symptoms to when they became short of breath was five days; to hospitalization, seven days; and to severe breathing trouble, eight days. Experts say that pattern means patients must be carefully monitored, and it is not safe to assume that someone who seems to be doing well early on is out of the woods.

Updated Feb. 5, 2020

Where has the virus spread? You can track its movement with this map.

How is the United States being affected? There have been at least a dozen cases. American citizens and permanent residents who fly to the United States from China are now subject to a two-week quarantine.

What if I’m traveling? Several countries, including the United States, have discouraged travel to China, and several airlines have canceled flights. Many travelers have been left in limbo while looking to change or cancel bookings.

How do I keep myself and others safe? Washing your hands is the most important thing you can do.

The finding is a “heads up” to doctors to keep an eye on these patients, Dr. Anthony Fauci, director of the National Institute of Allergy and Infectious Diseases, said in a recorded interview posted by JAMA.

Like previous reports on coronavirus patients, this one found that older people and those with underlying health problems like diabetes, heart disease or cancer tended to become more severely ill than younger, healthier patients.

Over all, about 26 percent of the 138 patients needed intensive care; their median age was 66, compared with a median of 51 years for those who did not require intensive care.

For this series of patients, the death rate was 4.3 percent, which is higher than the estimates coming from other parts of China. The reason is not known, and the figures may change as more information is gathered.

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Unlike some earlier reports, the new one did not find many more men than women to be infected: 54 percent of the patients were male.

The data on the patients shows that the illness caused pneumonia and a systemic viral infection that set off a powerful inflammatory response in the body, Dr. William Schaffner, an infectious disease expert at Vanderbilt University, said in an interview.

“There are biochemical indicators that a number of the body’s organ systems are likely affected and you have an inflammatory response that is disrupting their function to some extent,” Dr. Schaffner said.

The lungs, heart, liver, kidneys and the systems that control blood clotting are all affected, Dr. Schaffner said, though it is not clear that the virus itself infects organs other than the lungs.

The inflammatory response is a hallmark of a serious viral disease, he said, adding that in recent years it has become apparent that heightened inflammation from diseases like the flu can persist for a month or so after the acute illness is gone, and can increase the risk of heart attacks and strokes in older people.

The second JAMA report concerns 13 patients treated in three hospitals in Beijing from Jan. 16 to Jan. 29. They were younger than the Wuhan group, with a median age of 34, and no underlying diseases. Only one was over 50. The youngest was a 2-year-old. They did not become as ill as the Wuhan patients, and none died.

The cases, mostly in healthy, young adults, should dispel the notion that only older people contract the illness.

“It can take a young, healthy person and make them sick,” Dr. Schaffner said. “That’s clear from the health care workers and the young people in this paper.”

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Intermittent Fasting: The Pros, The Cons And How To Make It Work

It’s been something of a breakthrough year for intermittent fasting. Chances are you’ve had a workmate drag out the tea room chat with talk of “5:2” this or “the 16:8″ that, while it was also the most searched diet term of the year, according to Google’s annual report.Some people think of intermittent fasting as an effective part-time diet. You restrict your calories to certain windows during the day or week. But for every convert who finds that an easier way of dieting, there’s an equal number of people who slam it for being nothing more than the latest fad.Fasting, which bumped previously hyped high-fat keto and low-carb carnivore diets off Google’s top 10 list, has surged in popularity due to its association with helping people lose weight in a hurry.But beyond burning fat, research suggests periodic fasting can deliver transformative health benefits too, such as reducing the risk of diseases including diabetes and heart disease and boosting the production of a protein that strengthens connections in the brain that can serve as an antidepressant to boost mood.On the flipside, intermittent fasting has been associated with a range of debilitating side effects such as fatigue, dizziness and muscle aches and is even deemed downright dangerous for those who are pregnant or at risk of eating disorders.So what exactly is intermittent fasting? Does it really work? And, crucially, could it work for you?What Is Intermittent Fasting?There are several schools of intermittent fasting, ranging from the entry-level to the extreme. Some divide the typical day or week up into windows when you can or cannot eat. Others require you to track and limit your calorie intake for a set time period.Here, with the help of a registered GP, naturopath nutritionist and personal trainer, we break down the hotly-debated merits of each one.The 16:8 dietBasically, no food for 16 hours, then all you can eat for the remaining eight. With the 16:8 diet you can drink unsweetened beverages such as tea, coffee or water in the first 16 hours but, just to stress the point, no food. Hugh Jackman used this while preparing for Wolverine.“The 16:8 may promote weight loss and improved blood sugar control,” says consultant pharmacist James O’Loan of online UK pharmacy Doctor 4 U. “And due to this 16-hour beverage window, you’re also less likely to feel hungry compared with other fasting diets.”However, because you can eat any type of food and as many calories as you like in those eight hours, it can be hard to follow a balanced, nutritious diet. Binge eating can get all too easy, as well.The 5:2 dietThe most popular intermittent fasting protocol. Twice a week you cut your daily intake to just 500 calories, while eating normally for the remaining five days.“The 5:2 diet is a simple way to reduce calories,” says O’Loan. “It may help with weight loss, improve cognitive function, control cholesterol and blood sugar levels.”It’s the most flexible of all the options but because you can spread your intake of those 500 calories across the day you might not enjoy the full benefits of giving your digestive system a complete rest. “It could even leave you feeling more hungry,” adds O’Loan. “And it can cause disruption to sleep, irritation, dehydration and bad breath.”Eat-stop-eatThe eat-stop-eat diet follows a similar pattern as the 5:2 diet, where you eat normally for five days and fast for two, but it requires you to completely fast for 24 hours once or twice a week.“This is less complicated than the other fasting diets, which can make it a more manageable option for many to follow,” says O’Loan. However, he warns, it can take some getting used to. “In the first few weeks you can become irritable and experience headaches and mood changes.”Fasting for a full 24 hours is also a no-no for diabetics, pregnant women, and those who have suffered from eating disorders in the past.OMAD (one meal a day)As the name suggests, the idea here is to limit yourself to one highly nutritious main meal a day. “It cuts the need to calorie count and can help boost productivity and concentration at work as you won’t have that sluggish feeling typically experienced after a big canteen lunch,” says O’Loan.But the list of negative side-effects are long. “Hunger, weakness, shaking and fatigue is common and this diet isn’t recommended long term as it’s unlikely you’ll consume enough vital nutrients from one solitary meal a day.”The Benefits Of Intermittent FastingMost of the health benefits associated with intermittent fasting are the result of giving the digestive tract a well-deserved break.“It gives your emunctory organs (primarily the liver and kidneys responsible for detoxification of waste products) time off so they can cleanse your body and repair damaged tissue,” explains Dr Laure Hyvernat, naturopath and founder ofThe Natural Consultation.“Our modern lifestyles leave us bombarded by toxins from processed food, stress, alcohol, medications and pollutants,” she adds.“But scientific research is unanimous on the health benefits of fasting for boosting immune function, reducing inflammation at the cellular level which is the number one cause of cancer, repairing age-related dysfunction, promoting regeneration in the body by removing damaged cells and tissues and stimulating repair.”This digestive break, says Dr Hyvernat, has also been shown to boost general digestion, hormonal detoxification, mental clarity, mood, skin health, insulin response and metabolism, while reducing symptoms of joint pain, stress and chronic fatigue.Another happy side-effect that can be triggered by intermittent fasting is weight loss. It’s typically the number one reason people turn to fasting in the first place.The Cons of Intermittent FastingAs with most things, and especially true with diets, there are always negative side-effects as well as positive ones.“For most people, intermittent fasting is generally safe and beneficial,” says fellow Doctor 4 U GP Dr Diana Gall. “However, for those who are already fit and lean prior to fasting, there is a risk of hormonal imbalances which can cause problems with sleep.”If this is the case, Dr Gall recommends careful monitoring by your GP. “If you have a health condition or you are taking medication such as blood pressure tablets, intermittent fasting can be dangerous,” she adds.Diabetics can experience hypoglycaemia (low blood sugar) as a result of fasting and it’s not recommended for people with high calorie needs such as those underweight, under 18 or pregnant.“There is also an argument that fasting for a long period of time encourages overindulgence when it’s time to eat,” adds Dr Gall. This can lead to binge eating and overconsumption when it is time to break your fast.Not only can this undermine weight loss efforts, it can reinforce harmful habits in people who have previously had eating disorders or those at an increased risk of developing them.How To Work Intermittent Fasting Into Your RoutineRather than following a restrictive intermittent fasting diet year round, Dr Hyvernat prefers to prescribe a personalised three-day intensive “reset plan” done at a maximum of two to four times a year.This way you can reboot your digestive system when it’s suitable for your schedule and means you aren’t locked into a long-term, inflexible plan.While Dr Hyvernat urges caution and medical supervision before diving head first into a restrictive intermittent fast, others, such as the outspoken online PT James Smith, believe the whole trend should be taken with a big pinch of salt.“Outside the spontaneous reduction of calories some experience, I don’t see the upside to intermittent fasting beyond quite simply eating less,” says Smith of jamessmithacademy.com and author of the upcoming Not A Diet Book.“If someone wishes to improve their health they should look to manage their nutrition, sleep, relationships, stress and even favour how much vitamin D they get from sunlight,” he says. “Pushing a meal back isn’t magical in any way. Most improvements to health come from the fat loss that can occur, not the fasting itself.”Smith argues the recommended seven to nine hours of sleep a night is more than enough “time off” for the body’s crucial regenerative processes to occur without the need for further fasts during the day.“It kills me that some people out there sleep deprived and stressed from following a shit diet think that skipping breakfast is the holy grail to a better life,” he says. “Try living in Australia where breakfast is the best meal of the day.”Is Intermittent Fasting Right For Me?Whether you agree with Smith or insist intermittent fasting has its place, it ultimately comes down to your personal experience and perspective.Generally, says Dr Gall, if you are fit and healthy then intermittent fasting in moderation can be safe. “Humans have always fasted to some extent – intermittent fasting is more of an eating pattern rather than a diet,” she says.“If you notice health benefits from following a particular fast then there’s no reason why it can’t be part of your long term lifestyle.” Just remember to monitor your personal success with each diet, rather than blindly following the lead of a friend or celebrity.“What works for them might not work for you,” says Dr Hyvernat. “Why? Simply because you don’t have the same symptoms, needs, metabolism, genes, microbiome or lifestyle. We are all infinitely unique, so our diet should be too.”A Case For The 16:8 DietAlexander Cortes, online PT“I first began using intermittent fasting 10 years ago when it was largely unknown. I would fast for 24 hours one day a week and found it to be very effective to maintain leanness. I discovered the 16:8 diet a few years later.“Essentially it’s skipping breakfast and eating only lunch and dinner. I never found fasting challenging at all. The human body is evolved to go very long periods of time with minimal-to-no food and restricting eating is simplest way to lose body fat and maintain body composition. The challenges were the cognitive dissonance it caused in other people.“Many people falsely believe something ‘bad’ will happen to their body if they don’t eat for long periods of time, or their metabolism will begin storing fat (despite not eating), or they won’t have enough energy and blood sugar levels will drop dangerously. All of these ideas are wrong and run counter to our own biology.“Fasting improves insulin sensitivity, controls blood sugar, lowers appetite, and attenuates hunger so you understand the difference between eating out of habit versus eating because you are actually hungry. Any discomfort will be psychological more than physical.“I still use intermittent fasting weekly, and have done so for over a decade. I modify it depending on my goals and my training. I may do 16:8 for maintenance, but use 24 hour fasts once or twice weekly to cut body fat or a 20:4 fast once or twice a week to minimise fat gain.”A Case Against The 16:8 DietLee Stephens, fitness coach at London’s Third Space“I tried the 16:8 diet when I was looking to reduce body fat but found it incredibly tough. I found the timings very hard to fit in with my schedule. I was doing a lot of personal training and would usually coach two to three clients by 11am, so having absolutely zero fuel to get me through those sessions was hard.“If you’re not as active during the early hours of the day, then I can see why the 16:8 intermittent fast could work for you. But for those who are active pretty much all day, I think it’s vital some fuel is consumed early in the morning to set you up and keep you focused. The biggest challenge I faced was a lack of energy in the morning around 8-9am and being relatively hungry just before bed.“As I’m very active and try to hit 3,000 to 3,500 calories a day, I found it very hard to fit in enough meals in the eight hour window and would just end up force feeding myself. I would never restrictively diet again. I always feel like I need something to eat in the morning before coaching and enjoy the freedom to eat when it suits me.“If I was to reduce body fat again, I would track calories and stay in a slight 10-15 per cent daily deficit. Now I’m more educated on nutrition, it really isn’t hard to reduce body fat when you know your macros (protein, carbs and fats) and rough total daily energy expenditure. I found the 16:8 diet far too restrictive and don’t think it will fit in with most people’s lifestyle.” Source link

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When did divorce become legal in Utah?

Utah formerly followed the “fault” concept in divorce proceedings; this meant that to establish grounds for a divorce, one partner found fault with the other spouse. In 1987, Utah passed a law that allows divorce when there are “irreconcilable differences” such as when the parties can no longer “pursue the legitimate purposes of the marriage.”

Under this law, one party doesn’t have to blame the other but may simply tell the court that the marriage is “no longer working.” This is what is called a “no fault” divorce provision.

The law previously held that the offending spouse who caused the divorce, lost rights and property in a divorce proceeding, but as a practical matter and by statute this is no longer the case. The person that begins the divorce action is called the “Petitioner”; the person against whom the divorce is filed is called the “Respondent.”

What are the grounds for divorce in Utah?

1.  Irreconcilable differences of the parties.

Irreconcilable differences means that there is no hope that the couple will be able to work out their problems and save the marriage. It may actually mean irretrievable breakdown of the marriage.

Some of these irreconcilable differences may include: in-laws and extended family involvement, balance between home and work, communication patterns, sexual intimacy, personal habits, sharing household responsibilities, outside friendship, political views,  debt difficulties and also disciplining children. If one of these factors is recurrent in marriage, then the couple can divorce.

2. Impotence at the time of marriage

This is the inability of a man to achieve an erection or orgasm. If you partner has a problem in maintaining an erection, chances are your sex life has taken a hit too.  If you notice this in your partner you may feel frustrated and will not know the next step. Impotence can be brought about by many factors such as stress, depression, anxiety or unresolved issues from his background. Impotence can also be a sign of certain medical conditions such as kidney disease, heart disease and diabetes. Lack of sex in marriage may not be easy, the wife really needs to persevere, thus a legal reason as to why people can divorce in Utah.

3. Adultery committed subsequent to marriage

Infidelity is the single most damaging thing that happens to marriage. Dealing with infidelity is not that easy for a married couple. The first step is  usually denial, whereby the spouse who has been cheated finds it hard to accept that he or she has been cheated on.

It is wise to accept reality and deal with your spouse’s infidelity. This will save you a lot of health issues related to worrying. In addition to this, you may begin feeling anger towards your spouse and also rejection. This is where majority of the people decide to part ways which is acceptable in Utah.

4. Wilful desertion of the other spouse for more than one year

This is the deliberate abandonment of a spouse without the intention of returning.  One of the spouses in a relationship may decide to leave for various reasons though some may leave without any reason.

Those who silently leave still have the duty to support their under age children and also their wives especially if they are ailing. Some other reasons of leaving may be due to infidelity, or misunderstanding. If your partner leaves and stays away for more than one year, you are at liberty to divorce.

5. Willful neglect to provide the common necessities of life

It is common that a man is the one supposed to provide for the family. Nowadays, women are working and some of them are breadwinners in the family. This issue of women being breadwinners has brought some bit of contradiction.

Men should provide for their families, failure to which they are termed as irresponsible. If a man is not concerned with paying of bills, food and education of the children, then the spouse is at liberty to divorce him.

6. Habitual drunkenness

Being married to an alcoholic may not be easy. Alcoholism may make the other spouse feel insecure, depressed and all alone. If worse goes to worst, alcoholics turn out to be irresponsible and violent. They may spend the whole day drinking and even neglect their duties at work then come home and start beating their spouses.

In other situations, they may even cause physical injuries to their spouses and even children. Another disadvantage is that some alcoholics use all their money or salary in buying drinks for them and their friends. They neglect their wives and the family lives in poverty despite the father earning. If the situation is not good, especially where physical violence is involved, divorce should be encouraged for the other partner to find peace of mind and reorganize her life.

9. Conviction of Felony

Felony is a crime regarded in Utah and many other judicial systems as more serious than a  wrongdoing or crime. Examples of felony may include murder, aggravated assault, manslaughter, animal cruelty, vehicular homicide, animal cruelty, larceny and arson which is deliberately setting fire to property. 

10. Cruel Treatment to the extent of causing bodily injury or great mental distress 

Cruelty can be mental or physical. Mental cruelty can come when you humiliate another person through your words and actions. It may happen that your spouse is  constantly criticizing you, shouting at you, ignoring you and not giving you emotional support. Mental cruelty is actually emotional abuse. Other examples may include:

a.) Threats of violence or the spouse threatening to leave

b.) Deliberately instilling fear

c.) Making your spouse feel not cared for by threatening them not to give them food

d.) Constantly lying to your partner

e.) Making false statements about other people to your spouse

f.) Hiding important information from your spouse

g.) Repeatedly raising the issue of death of a person your spouse left

h.) Constantly telling an individual that they are too much trouble

i.) Being over-familiar or disrespectful to your spouse

j.) Over Controlling your spouse and constantly ordering him or her around

When it comes to physical cruelty, it does not have to be that the abusive spouse is an alcoholic. At times you find very reasonable people physically abusing their spouses. The point here is: abuse to your partner may lead to divorce.

11. Permanent and incurable insanity

This must be established by a competent medical testimony. In all cases where partners lived separate and apart for three consecutive years, without cohabitation, and are still living separate and apart by reason of the incurable insanity of one of them, the court may grant a decree of absolute divorce upon the petition of the sane spouse: provided that the insane spouse has been released on a trial basis to the custody of his or her respective spouse. This is rare but applicable.

Annulment

Below are prohibited and invalid marriages in Utah, which may be annulled:

a.) Marriages between parents and children

b.) Marriages between ancestors and descendants of every degree

c.) Marriages between brothers and sisters (half or whole);

d.) Marriages between uncles and nieces or aunts and nephews;

e.) Marriages between first cousins (unless both parties are 65 years of age or older, or if both parties are 55 years of age or older, upon a finding by the court that either party is unable to reproduce);

f.) Marriages between any persons related to each other within and not including fifth degree of consanguinity;

e.) When there is a husband or wife living, from whom the person marrying has not been divorced;

f.) Either party is at least 16, but under 18 years of age and has not obtained parental consent;

g.) Either party is under 16 years of age at the time the parties attempt to enter into the marriage, unless the party is 15 years of age and has obtained judicial consent;

h.) Marriage between persons of the same sex; and

i.) Re-marriage to a different spouse before the divorce decree becomes absolute, or in the case of an appeal, before the affirmance of the decree.

When there is doubt regarding the validity of a marriage, either party may demand its avoidance or affirmance in a court where either party is domiciled. However, when one of the parties was under the age of consent at the time of the marriage, the other party of proper age may not have cause against the party under age. The court shall either declare the marriage valid or annulled.

A marriage may also be annulled for any of the annulment grounds existing at common law.

Here are some of things that  no one will tell you about getting a divorce in Utah

1. If you violate the Utah divorce decree there can be serious consequences.

Once the court has given a ruling and the divorce papers signed, both partners are bound to the terms in the decree. If any of the divorcees violates whatever is in the agreement, He or she will be charged of contempt of court. The most common divorce violations include child support, non-provision for the spouse or maintaining your ex- spouse, disobedience of the visitation schedule and not complying with visitation of the children.

If this happens the police will come to your house and record a visitation interference which the family lawyer will use as evidence during the contempt hearing. That is the only thing that the police can do since they cannot bring your kids from your ex-partner.  If your ex does not support the kids maybe due to lack of income there are also legal measures which should be taken.

2. The people around you will judge you and ask you why you divorced

Natives of Utah are a curious species. The news of divorce will spread in church, your neighbourhood and also your workplace. You should be psychologically prepared to hear all sorts of things from people.

Some may tell you that they have never liked your ex from the day you were married only to show you that they are on your side. You will be surprised to see that people that you barely know, know that you divorced and also know why you divorced.

Friends and family may take sides and disappear completely. It is good to limit your words during this period for the sake of your children. In addition to that, you should surround yourself with people who will encourage you since divorce is very distressing.

3.There is a requirement in Utah that couples should attend Divorce Education Class

There is a mandatory divorce orientation course that couples have to complete, created by Utah legislators. Your divorce cannot be completed until you and your significant other complete the course.

The requirement of taking divorce classes is if there are minor children involved since issues of child support and clarifies the consequences of divorce not forgetting the explanation of the divorce process.

4. Parenting after divorce may become more difficult

There may be plenty of disagreements plus you have to endure the pain of calling the mother of kids, ‘mommy’ or ‘daddy’  when referring to the father of kids after the divorce. Raising up you kids alone may not be easy since at times you may need to consult on how some things are done.

It is therefore advisable that you should be amicable to your ex because divorce does not mean that you should be enemies. It is also good that you avoid bad mouthing your ex-spouse when talking to your children. A high level of self control and maturity is needed in this case.

5. You may feel terrible after getting a divorce

After getting the divorce you may be filled with a lot of guilt maybe because you are the one who  initiated the divorce or because children are blaming you. Feelings of guilt will be recurring after the divorce but it is good to stay away from negative people and seek professional advice.

Divorce Attorney Free Consultation

When you need legal help for a divorce, child custody, or other type of family law case in Utah, please call Ascent Law at (801) 676-5506 for your Free Consultation. We want to help you.

Ascent Law LLC 8833 S. Redwood Road, Suite C West Jordan, Utah 84088 United States Telephone: (801) 676-5506

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When did divorce become legal in Utah?

Utah formerly followed the “fault” concept in divorce proceedings; this meant that to establish grounds for a divorce, one partner found fault with the other spouse. In 1987, Utah passed a law that allows divorce when there are “irreconcilable differences” such as when the parties can no longer “pursue the legitimate purposes of the marriage.”

Under this law, one party doesn’t have to blame the other but may simply tell the court that the marriage is “no longer working.” This is what is called a “no fault” divorce provision.

The law previously held that the offending spouse who caused the divorce, lost rights and property in a divorce proceeding, but as a practical matter and by statute this is no longer the case. The person that begins the divorce action is called the “Petitioner”; the person against whom the divorce is filed is called the “Respondent.”

What are the grounds for divorce in Utah?

1.  Irreconcilable differences of the parties.

Irreconcilable differences means that there is no hope that the couple will be able to work out their problems and save the marriage. It may actually mean irretrievable breakdown of the marriage.

Some of these irreconcilable differences may include: in-laws and extended family involvement, balance between home and work, communication patterns, sexual intimacy, personal habits, sharing household responsibilities, outside friendship, political views,  debt difficulties and also disciplining children. If one of these factors is recurrent in marriage, then the couple can divorce.

2. Impotence at the time of marriage

This is the inability of a man to achieve an erection or orgasm. If you partner has a problem in maintaining an erection, chances are your sex life has taken a hit too.  If you notice this in your partner you may feel frustrated and will not know the next step. Impotence can be brought about by many factors such as stress, depression, anxiety or unresolved issues from his background. Impotence can also be a sign of certain medical conditions such as kidney disease, heart disease and diabetes. Lack of sex in marriage may not be easy, the wife really needs to persevere, thus a legal reason as to why people can divorce in Utah.

3. Adultery committed subsequent to marriage

Infidelity is the single most damaging thing that happens to marriage. Dealing with infidelity is not that easy for a married couple. The first step is  usually denial, whereby the spouse who has been cheated finds it hard to accept that he or she has been cheated on.

It is wise to accept reality and deal with your spouse’s infidelity. This will save you a lot of health issues related to worrying. In addition to this, you may begin feeling anger towards your spouse and also rejection. This is where majority of the people decide to part ways which is acceptable in Utah.

4. Wilful desertion of the other spouse for more than one year

This is the deliberate abandonment of a spouse without the intention of returning.  One of the spouses in a relationship may decide to leave for various reasons though some may leave without any reason.

Those who silently leave still have the duty to support their under age children and also their wives especially if they are ailing. Some other reasons of leaving may be due to infidelity, or misunderstanding. If your partner leaves and stays away for more than one year, you are at liberty to divorce.

5. Willful neglect to provide the common necessities of life

It is common that a man is the one supposed to provide for the family. Nowadays, women are working and some of them are breadwinners in the family. This issue of women being breadwinners has brought some bit of contradiction.

Men should provide for their families, failure to which they are termed as irresponsible. If a man is not concerned with paying of bills, food and education of the children, then the spouse is at liberty to divorce him.

6. Habitual drunkenness

Being married to an alcoholic may not be easy. Alcoholism may make the other spouse feel insecure, depressed and all alone. If worse goes to worst, alcoholics turn out to be irresponsible and violent. They may spend the whole day drinking and even neglect their duties at work then come home and start beating their spouses.

In other situations, they may even cause physical injuries to their spouses and even children. Another disadvantage is that some alcoholics use all their money or salary in buying drinks for them and their friends. They neglect their wives and the family lives in poverty despite the father earning. If the situation is not good, especially where physical violence is involved, divorce should be encouraged for the other partner to find peace of mind and reorganize her life.

9. Conviction of Felony

Felony is a crime regarded in Utah and many other judicial systems as more serious than a  wrongdoing or crime. Examples of felony may include murder, aggravated assault, manslaughter, animal cruelty, vehicular homicide, animal cruelty, larceny and arson which is deliberately setting fire to property. 

10. Cruel Treatment to the extent of causing bodily injury or great mental distress 

Cruelty can be mental or physical. Mental cruelty can come when you humiliate another person through your words and actions. It may happen that your spouse is  constantly criticizing you, shouting at you, ignoring you and not giving you emotional support. Mental cruelty is actually emotional abuse. Other examples may include:

a.) Threats of violence or the spouse threatening to leave

b.) Deliberately instilling fear

c.) Making your spouse feel not cared for by threatening them not to give them food

d.) Constantly lying to your partner

e.) Making false statements about other people to your spouse

f.) Hiding important information from your spouse

g.) Repeatedly raising the issue of death of a person your spouse left

h.) Constantly telling an individual that they are too much trouble

i.) Being over-familiar or disrespectful to your spouse

j.) Over Controlling your spouse and constantly ordering him or her around

When it comes to physical cruelty, it does not have to be that the abusive spouse is an alcoholic. At times you find very reasonable people physically abusing their spouses. The point here is: abuse to your partner may lead to divorce.

11. Permanent and incurable insanity

This must be established by a competent medical testimony. In all cases where partners lived separate and apart for three consecutive years, without cohabitation, and are still living separate and apart by reason of the incurable insanity of one of them, the court may grant a decree of absolute divorce upon the petition of the sane spouse: provided that the insane spouse has been released on a trial basis to the custody of his or her respective spouse. This is rare but applicable.

Annulment

Below are prohibited and invalid marriages in Utah, which may be annulled:

a.) Marriages between parents and children

b.) Marriages between ancestors and descendants of every degree

c.) Marriages between brothers and sisters (half or whole);

d.) Marriages between uncles and nieces or aunts and nephews;

e.) Marriages between first cousins (unless both parties are 65 years of age or older, or if both parties are 55 years of age or older, upon a finding by the court that either party is unable to reproduce);

f.) Marriages between any persons related to each other within and not including fifth degree of consanguinity;

e.) When there is a husband or wife living, from whom the person marrying has not been divorced;

f.) Either party is at least 16, but under 18 years of age and has not obtained parental consent;

g.) Either party is under 16 years of age at the time the parties attempt to enter into the marriage, unless the party is 15 years of age and has obtained judicial consent;

h.) Marriage between persons of the same sex; and

i.) Re-marriage to a different spouse before the divorce decree becomes absolute, or in the case of an appeal, before the affirmance of the decree.

When there is doubt regarding the validity of a marriage, either party may demand its avoidance or affirmance in a court where either party is domiciled. However, when one of the parties was under the age of consent at the time of the marriage, the other party of proper age may not have cause against the party under age. The court shall either declare the marriage valid or annulled.

A marriage may also be annulled for any of the annulment grounds existing at common law.

Here are some of things that  no one will tell you about getting a divorce in Utah

1. If you violate the Utah divorce decree there can be serious consequences.

Once the court has given a ruling and the divorce papers signed, both partners are bound to the terms in the decree. If any of the divorcees violates whatever is in the agreement, He or she will be charged of contempt of court. The most common divorce violations include child support, non-provision for the spouse or maintaining your ex- spouse, disobedience of the visitation schedule and not complying with visitation of the children.

If this happens the police will come to your house and record a visitation interference which the family lawyer will use as evidence during the contempt hearing. That is the only thing that the police can do since they cannot bring your kids from your ex-partner.  If your ex does not support the kids maybe due to lack of income there are also legal measures which should be taken.

2. The people around you will judge you and ask you why you divorced

Natives of Utah are a curious species. The news of divorce will spread in church, your neighbourhood and also your workplace. You should be psychologically prepared to hear all sorts of things from people.

Some may tell you that they have never liked your ex from the day you were married only to show you that they are on your side. You will be surprised to see that people that you barely know, know that you divorced and also know why you divorced.

Friends and family may take sides and disappear completely. It is good to limit your words during this period for the sake of your children. In addition to that, you should surround yourself with people who will encourage you since divorce is very distressing.

3.There is a requirement in Utah that couples should attend Divorce Education Class

There is a mandatory divorce orientation course that couples have to complete, created by Utah legislators. Your divorce cannot be completed until you and your significant other complete the course.

The requirement of taking divorce classes is if there are minor children involved since issues of child support and clarifies the consequences of divorce not forgetting the explanation of the divorce process.

4. Parenting after divorce may become more difficult

There may be plenty of disagreements plus you have to endure the pain of calling the mother of kids, ‘mommy’ or ‘daddy’  when referring to the father of kids after the divorce. Raising up you kids alone may not be easy since at times you may need to consult on how some things are done.

It is therefore advisable that you should be amicable to your ex because divorce does not mean that you should be enemies. It is also good that you avoid bad mouthing your ex-spouse when talking to your children. A high level of self control and maturity is needed in this case.

5. You may feel terrible after getting a divorce

After getting the divorce you may be filled with a lot of guilt maybe because you are the one who  initiated the divorce or because children are blaming you. Feelings of guilt will be recurring after the divorce but it is good to stay away from negative people and seek professional advice.

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When you need legal help for a divorce, child custody, or other type of family law case in Utah, please call Ascent Law at (801) 676-5506 for your Free Consultation. We want to help you.

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