Wednesday, September 17, 2014

10 Embarrassing Problems You Don’t Want to Discuss with Your Doctor

Yeast Infection:   Yeast infections are caused by fungi, specifically Candida albicans. While yeast is normally present in the vagina, under certain conditions it can multiply and cause vaginitis, or inflammation of the vagina, which 3 out of every 4 women will experience at some point in their lives.
Much like jock itch, yeast infections can be embarrassing to discuss, simply because they involve an unpleasant issue around the private parts, and perhaps suggest that a person was doing something untoward that caused the problem. But yeast infections aren't caused by something you did -- they often just happen on their own due to hormonal fluctuations, stress or illness, and so having one is nothing to be ashamed of. A yeast infection also can be the result of taking antibiotics, which alter the levels of bacteria that normally keep yeast in check. Rarely are these infections the result of sexual intercourse, and your doctor won't presume otherwise.
Vaginal yeast infections can cause pain during urination or sex, and can produce a white odorless vaginal discharge. They often cause itching, redness and soreness. However, these can also be symptoms of other conditions, such as STDs, so it's important to get a medical examination to correctly identify the problem.
Your doctor will likely do a pelvic exam, and take swab for testing to verify you have a yeast infection. Treatment is the easy part -- you can usually clear up yeast infections with antifungal creams or tablets.
And remember, once you've addressed any of the 10 problems on this list in a medical setting, there's nothing wrong with finding a brand new doctor -- or even changing your name -- as long as you've protected your health in the long run.
Hemorrhoids:  If you find it increasingly difficult to sit without pain in your rear end, you might have hemorrhoids, a condition caused by swollen veins in the anus. Sometimes the condition exists just inside the anus and the veins aren't visible, while other times the swollen veins are external.
The causes of this vein-swelling could include pregnancy, straining during bowel movements or too much sitting. However, the condition could also be a sign of a bigger problem, such as liver cirrhosis or anal infection. Discovering such a cause sooner rather than later would certainly be worth the mild embarrassment of bringing up this derriere pain with your doctor.
However, even if your diagnosis just amounts to "garden-variety" hemorrhoids, getting a doctor's advice on how best to treat the condition will also be worth the trouble. Hemorrhoids can cause blood in the feces, painful bowel movements and itching, not to mention an unpleasant experience every time you sit down to work, drive or relax.
Not seeking treatment would likely worsen the situation, perhaps even necessitating otherwise-avoidable surgery. If you seek a doctor's advice early on, though, chances are you may only need to use over-the-counter topical creams with corticosteroid or lidocaine, and other noninvasive remedies, such as heat treatment, aka infrared coagulation.
Objects Stuck in Places They Shouldn't Be:  Whether the result of curiosity, mishap or misadventure, unusual objects sometimes do get lodged in bodily orifices, and taking this problem out of the confines of your home -- much less talking to someone about it -- probably ranks among the most embarrassing things you can think of. After all, exposing the problem means you have to explain how said object got somewhere it wasn't supposed to be in the first place.
However, denying yourself treatment -- or hurting yourself by trying to extract the object yourself -- is probably the last thing you want to do.
Imagine, for example, that some tissue paper gets "lost" up your nose. Left to its own devices, that tissue can cause infection and foul odor, or become further lodged. It can also work its way back to your throat, creating a dangerous breathing obstruction.
Objects stuck your ear are also bad news. They can cause bleeding, discharge and inflammation. What's more, attempts to dislodge something crammed into your ear can potentially damage your hearing. A doctor, however, can use gentle suction, special instruments or even magnets to safely remedy these situations.
And though they're probably the most embarrassing issues to address, objects stuck in your rectum or vagina also need immediate medical attention. Otherwise, they can cause serious tissue damage, infection, internal bleeding and even death.
STDs:  Discussing just about anything that falls under the umbrella of "sex" can feel taboo, and -- as mentioned earlier -- any problems you're having in that department may seem downright shameful. But when it comes tosexually transmitted diseases (STDs), the sooner you talk to your doctor, the better. Talking to your doctor ASAP means treatment can begin immediately, possibly preventing worsening health due to an STD. For example, an STD such as syphilis can cause serious damage to your body if left unchecked, including damage to the internal organs -- even the brain.
With HIV, a disease that -- to some -- seems to come with an automatic death sentence, there are advantages to seeking medical attention promptly. Treatments for HIV are continually advancing, meaning that the long-term outlook for those who are HIV-positive is much better than it was in past decades.
An added bonus of seeking treatment: If you have reason to believe you've contracted an STD, your doctor will be able to test for other STDs that might have otherwise gone undetected. You'll also reduce the risk of transmission to others through treatment and education. You may even save yourself a lot of stress and grief if your diagnosis of yourself turns out to be wrong.
Blood in Urine/Feces:  Few people want to openly discuss their bodily waste products, even if -- or sometimes, especially if -- they have a compelling reason to do so. Such is the case with seeing blood in your urine or feces.
Rectal bleeding, aka hematochezia, may result in fecal blood that's bright red or a darker shade of red. It may even be black and tarry looking. Seeing fecal blood that's not bright red in color may convince you it's something other than blood, or just lead you to "keep an eye on things" or "wait it out" rather than see a doctor. However, the exact hue of the blood in your feces can reveal something about the source of the problem.
The closer a medical problem is to the anus, the redder the blood in feces will be. If the problem is further up the GI tract or colon, the fecal blood will be darker because bacteria have more time to break it down.
If fecal blood is barely visible, it may be the result of anemia, hemorrhoids or anal fissure, which is tearing of the rectal tissue. However, it could also be a sign of rectal or colon cancer, so you should get it checked out as soon as possible.
About 1 in 10 people will experience blood in the urine, aka hematuria, at some point [source: Balentine]. This condition can be caused by a number of things, from a urinary tract infection or enlargement of the prostate, to kidney stones or even cancer of the kidney, prostate or bladder. Whether or not your case of hematuria is a sign of a bigger problem is something your doctor can help you determine.
Addictions:  Unless you actually show up intoxicated to a medical appointment, it is possible to hide an addiction to drugs or alcohol from your doctor. In fact, people with addictions often become quite adept at concealing the condition from others -- especially from doctors who could potentially be a source of habit-forming prescription medication.
However, talking to your doctor about an addiction may be the best thing you ever do for yourself. For starters, your doctor won't judge you. Instead, he or she can offer many options for confidential treatment, including referring you to an addiction counselor or inpatient facility. Also, with a more complete picture of your health, your doctor can better examine you to make sure substance abuse hasn't caused any damage to your body -- and help you with any physical symptoms of withdrawal.
If alcoholism is advanced enough, for example, you might actually need medical supervision to detox, or the process could be fatal. Delirium tremens, a serious reaction to alcohol withdrawal that affects your nervous system, can cause heart attacks and strokes [source: Dugdale].
Your doctor also can prescribe medications to help battle addiction, such as Naltrexone or Acamprosate, which can help curb cravings for alcohol. Disulfiram will make you physically unable to drink alcohol without becoming very sick. Medications such as clonidine and methadone can also be prescribed to aid in withdrawal from narcotics.
Self-inflicted Scars:  For some, the act of self-harming -- often through cutting orburning -- serves as a means of coping with emotional distress or trauma, even if the source of the trauma happened long ago. Those with major depression or eating disorders sometimes do this as well.
Even if the underlying issue has been long-resolved, bringing up the subject of self-inflicted scars -- and how best to heal them -- can be extraordinarily difficult, since you'll likely bring attention to how you got them. The scarring itself is simply a biological function of your skin repairing damage by forming new collagen growth. While scars begin forming almost immediately after a person is wounded, they can also take a year or two to reach their final state. Early on, scars are typically dark and raised, but over time they will probably lighten in color and flatten out.
If you're willing to bring up the subject with your doctor, he or she can help you sort through various options for diminishing the severity of scars. Injections of a steroid called triamcinolone, for example, help the skin absorb the collagen and limit how much collagen is ultimately produced during the long healing process. For older scars, treatments with aloe vera may help. Silicone sheets applied over scars -- a technique often used following mastectomies or breast reconstruction surgeries -- also can help in healing. Dermabrasion -- removing the topmost layers of the skin in order to give it a smoother appearance -- may also be an option.
It's important to get professional medical advice about which treatment is best for you, rather than trying to self-treat. For instance, covering your scars with vitamin E may prevent rather than promote healing, contrary to popular belief. And if self-harming is an ongoing problem for you, a doctor can also direct you toward counseling and other treatment options, to help prevent further scarring of either the emotional or physical variety.
Bad Breath:  If nobody seems to want to hear about much of anything from you face-to-face, you may have a common problem that you should bring up with your dentist: bad breath.
Even worse than discovering your own bad breath is having someone else bring it up to you (as they slowly back away). But that's often what's needed to even know there's a problem in the first place. Once it's brought to your attention, however, trying to ignore the issue won't prevent others from noticing your stinky breath.
Bad breath is often caused by smelly foods you eat, such as onions or garlic, but in those cases, the problem passes once your body has fully broken down the problem-causing item. If your embarrassing breath isn't food-related, finding out what is causing it could pay dividends to your dental -- and overall -- health. For example, bad breath can be a warning sign of a worsening cavity or gum disease. The sooner these issues are addressed, the higher your odds will be of saving teeth or preventing further damage to your gums.
While poor dental health may be the culprit, bad breath can also be a result of non-mouth-related health conditions such as diabetes, problems with your liver or kidneys, and respiratory tract issues. You'll want to address breath issues with your dentist first, then consult your doctor if you still don't have answers.
Lack of Libido:  It's often taken for granted that sex is something people are supposed to enjoy -- an idea that's well-supported in contemporary society by a wealth of hypersexual advertising and other media. So a decreased interest in sex can be difficult to bring up with anyone, even your doctor.
And a lack of interest in sex doesn't even necessarily have to do with erectile dysfunction or vaginal dryness, because those problems can exist along with a so-called "normal" sex drive. Although stress about these issues can certainly take their toll on your libido, it's possible to experience diminished sexual desire without any related physical conditions.
As much as you may dread broaching the topic, your doctor can help you determine if there's a medical (or lifestyle-related) reason behind your decreased interest in sex. For example, some common causes include:
  • Alcohol or drug use
  • Prescription drugs use
  • Obesity
  • Sleep apnea
  • A hormone imbalance caused by low testosterone or menopause
If your doctor can't find a medical reason for your lack of interest in sex, you should bring the matter up with a trained counselor or therapist, since low libido can have psychological causes. It may be stress-related or due to problems in a relationship. A prior traumatic experience with sex or lingering sexual guilt due to past infidelity also may be to blame.  
Jock Itch:  This problem starts as a minor itch near the groin. Soon, it becomes a major itch that drives you up the wall. Closer inspection of the affected area reveals red, oozing and maybe even crusty skin. While this may be a fine time to consult a doctor (as you should for any problem down there), it's not an easy thing to mention, considering how sensitive many people are about their private parts.
Officially known as tinea crurisjock itch is a common condition caused by fungal growth, friction, heat and humidity. Usually, it starts out in the crease where your legs join your torso. Left unchecked, it can spread to your thighs, buttocks and genitals. In severe cases, untreated jock itch can cause ulcers, open sores, abscesses and even skin infection.
Though this problem usually affects men, women can get jock itch as well, and non-sporty slackers of either gender can get it despite the "jock" tag. It occurs when the skin is moist and warm (for example, when you're sweating after a brisk run), creating an ideal environment for the fungi, which are always present on your skin, to thrive. But it can also spread from person to person through towel- and clothes-sharing.
Call up your doc for a quick consult as soon as you start noticing symptoms, and usually he or she can help you treat jock itch through the use of antifungal sprays and lotions, or with prescribed antifungal pills.



Top 5 Foods for a Heart Healthy Diet

Fish: The name of the game here is omega-3 fatty acids. It sounds like something from the future, but it's really just a fancy way of saying that it's "good fat." Omega-3s are good for the body in many ways, but it's the heart that really reaps the benefits. They permeate the arteries and make them more flexible. This helps to reduce your blood pressure and it prevents inflammation. Omega-3s also help to regulate the electrical impulses that keep your heart beating at a consistent rate. Think of them as a natural pace-maker. If that's not enough, omega-3s help to reduce the amount of plaque that builds up inside the walls of your arteries. Plaque comes from bad cholesterol hanging on to your arteries like drywall spackle. The omega-3s come along and make the cholesterol lighter, which makes it more difficult to stick to the inside of your blood vessels.
Are you convinced that omega-3s are a heart "superfood?" Now here's the best part. You can find it in spades in something that many people love to eat -- seafood. Salmon leads the charge here, with loads of omega-3. It's also packed with protein. If you don't feel like swimming upstream, then you can get omega-3s from pollock, tuna, herring, mackerel and swordfish. Both the FDA and the American Heart Association recommend eating fresh fish at least twice a week, so break out the rod and reel and get to work.
Nuts: This one is easy. It takes no preparation time and no imagination to consume them. Nuts are a great source of healthful fats and proteins. Healthful fats are unsaturated and there are two kinds -- monounsaturated and polyunsaturated. The mono variety raises your good cholesterol levels. What's really cool is that your bad cholesterol is no match for your good cholesterol. So when you eat nuts and other monounsaturated fats, your good cholesterol acts like a bouncer and escorts your bad cholesterol to your liver, where it's filtered from your body like a bad drunk.
Nuts are also packed with flavonoids, an antioxidant that also raises the levels of your good cholesterol. What kinds of nuts should you eat? Any kind really, as long as they aren't coated with sugar and salt. So no honey-roasted or heavily salted peanuts, and leave the candied walnuts alone. Almonds and walnuts top the list of heart healthy nuts -- they're bursting with omega-3s, vitamin E, fiber, folate and magnesium. Most doctors recommend a handful of nuts every day. They can help you pack on the pounds though, so don't sit down in front of the TV and go through an entire can. Like always, moderation is the key.

Alcohol:  Yes, you read that right. Drinking alcohol may actually help your heart -- as long as it's consumed in moderation. You can't go out and pound a case of beer before the football game with your tailgating buddies and claim you're doing your heart a favor. Doing keg stands and knocking back shots of Jagermeister won't land you on the cover of Heart-Healthy Living magazine. What's the secret here? For one, alcohol makes your blood less likely to clot. Clotting is simply a blob of thickened blood. It's good when stopping a bleeding wound, not so much inside your arteries. Alcohol also helps to boost your good cholesterol level which, in turn, knocks down something called C-reactive protein. This stuff is a sign that your arteries may be inflamed, which can lead to heart disease.
The Mayo Clinic says that consuming one or two drinks per day could reduce your risk of heart disease, but they caution against the dangers of over-imbibing. For men, the magic number is two drinks. Sorry ladies, but you should only have one of the following:
  • 12 ounce beer
  • 5 ounce glass of wine
  • 1.5 ounces of 80 proof liquor
If you really want to do your body a favor, try to stick with red wine. In addition to the benefits to your heart, it also raises your good cholesterol and lowers your bad cholesterol. If you already drink alcohol, do so in moderation so it can be good for your heart. If you don't then you shouldn't start now -- alcohol is also full of empty calories and has been linked to cancer.
Legumes:  "Beans, beans, good for your heart, the more you eat" -- well, you know the rest. In this case, we're talking about the black beans in your Mexican food, the kidney beans in your veggie chili and other legumes like soybeans and lentils. If you're from the American South, you may want to chow down on some lima beans or black eyed peas. For an Asian flare, steam some edamame with a little bit of light soy sauce. Some whole wheat pita bread with hummus makes a nice snack and incorporates your whole grain and your legume -- hummus is made from chickpeas. Even Hannibal Lecter showed his heart-healthy side by feasting on fava beans with a nice Chianti (red wine is good for you too, but we'll get to that later). Try to avoid canned beans. It may take longer to soak and cook the fresh ones, but they taste better, they aren't packed with sodium and preservatives, and they're cheaper to boot.
So now that your mouth is watering, what's so great about legumes? They're chock full of protein and are virtually fat-free, for one. They also don't contain any cholesterol and are loaded with fiber, iron, calcium and potassium. Beans are so good for you that the FDA approved the following message in 2005 for the American Dry Bean Board to place on its packaging: "Diets including beans may reduce your risk of heart disease and certain cancers." 
That should be enough to make anyone a regular bean counter.

Whole Grains: A whole grain contains the entire kernel; refined grains have been milled -- a process that removes the bran and germ. Ditching these two ingredients may help the shelf life, but it removes B vitamins, fiber and iron. Some refined grains are enriched, meaning some of the vitamin B and iron is added back into it, but you still miss out on the fiber. So what's the big deal about eating the entire kernel and loading up on fiber? You can cut your risk of heart disease by about 15 percent, that's what. This happens because fiber acts like a Brillo pad on the inside of your artery walls, cleaning out the badcholesterol before it has a chance to stick around. Whole grains are also packed with vitamin E and as most people know, the fiber will aid your digestion -- an added bonus. If you want to make the switch from refined to whole grains altogether, you can reduce your risk of heart trouble by up to 30 percent.
S­o what are whole grains? Oatmeal, for one. And yes, we mean the plain old boring oatmeal, not the yummy sweet packets we discussed on the previous page. You can sweeten your oatmeal with a little cinnamon or scoop a little fresh fruit preserves in while cooking. You can even cook it with a blend of apple juice and water. If oatmeal isn't your thing, get a high fiber, whole grain cereal. Just one bowl of Raisin Bran a day can lower your cholesterol level by 16 to 28 points. Look for breads that list whole wheat as the leading ingredient and try brown rice instead of white.



Useful Medicines to Keep At Home

Minor illness is common, especially in young children. Symptoms often begin when pharmacies are closed. Here are suggestions of some medicines that are useful to keep in the home just in case they are needed. You can buy the following from pharmacies without a prescription. Note:before taking a medicine, always read the packet label. This is for instructions on how to take the medicine, who should not take the medicine, and for a list of possible side-effects.


Paracetamol

Paracetamol eases pain. It also reduces fever (high temperature). It comes in tablet form for adults and older children and as a liquid for young children and babies. You can also get soluble tablets. If you have young children, paracetamol is perhaps the most important medicine to keep in at all times. Paracetamol is safe at normal doses, but is harmful if you take too much (overdose).

Anti-inflammatory painkillers

These are painkillers which also reduce inflammation. Most need a prescription but you can buy ibuprofen, and diclofenac from pharmacies. They are helpful for muscular aches and sprains and are often used to relieve period pain. Like paracetamol, they also reduce a fever. Anti-inflammatory painkillers should not be used by certain people - for example, if you have, or have had, an ulcer.

Antihistamines

These ease the symptoms of hay fever and other allergies. For example: urticaria (hives), itch, sneezing, watering eyes, and a running nose. Some antihistamines may cause drowsiness - for example, chlorphenamine (Piriton®). These may be useful for taking at bedtime. There are several types which cause less drowsiness and are better for during the day - for example, loratadine and cetirizine.

Antacids

These help to ease indigestion and heartburn. There are various types. For example: sodium bicarbonate, magnesium trisilicate, aluminium or magnesium hydroxide. They work by neutralising the acid content of the stomach. You can also buy more powerful medicines which reduce acid in the stomach - for example, ranitidine and omeprazole.

Hydrocortisone cream 

Hydrocortisone cream is a mild steroid cream. Steroids reduce inflammation. Hydrocortisone can be bought in pharmacies, to treat dermatitis (inflammation of the skin), insect stings, and eczema. Hydrocortisone cream should not be used on the face unless your doctor has told you to do so. 

Other useful items

It is worth keeping a variety of plasters, a crepe bandage, a triangular bandage, a support stocking bandage, a pair of tweezers, and some antiseptic cream to treat minor cuts, grazes, and sprains.



Monday, September 15, 2014

Walking or Cycling to Work Reduces Stress Levels: Study

Ditch the car and switch to walking or cycling says a new study that was published in the journal 'Preventive Medicine'. 

According to the study, the overall wellbeing of people considerably improved after they changed their mode of travel to the workplace from driving to walking or cycling. The physical activity before office helped improve concentration and lowered stress levels. The study was conducted by health economists at the University of East Anglia and the Centre for Diet and Activity Research (CEDAR) who found that travelling using public transport is better for people's psychological wellbeing than driving. 

Adam Martin, lead researcher from UEA's Norwich Medical School, said "One surprising finding was that commuters reported feeling better when travelling by public transport, compared to driving. You might think that things like disruption to services or crowds of commuters might have been a cause of considerable stress." 

He added, "But as buses or trains also give people time to relax, read, socialise, and there is usually an associated walk to the bus stop or railway station, it appears to cheer people up." 

The research team studied 18 years of data on almost 18,000 people between the age group of 18 to 65 years in Britain. The data allowed them to look at multiple aspects of psychological health including feelings of worthlessness, unhappiness, sleepless nights, and being unable to face problems. The researchers also accounted for numerous factors known to affect wellbeing, including income, having children, moving house or job, and relationship changes.

The study also shows commute time to be important. Martin elaborates on this by adding. "Our study shows that the longer people spend commuting in cars, the worse their psychological wellbeing. And correspondingly, people feel better when they have a longer walk to work." 



Chikoo May Help Fight Cancer: Indian Scientists

Various studies have shown that consuming certain foods rich in antioxidants may help in preventing and fighting cancer. A new collaborative study conducted by Indian scientists at the Indian Institute of Science (IISc) and the Institute of Bioinformatics and Applied Biotechnology in Bangalore, reveals the anti-cancer properties of the sweet and succulent fruit - chikoo.

Chikoo
 is popularly eaten in India and is native to central America. Also known as sapota (manilkara zapota), it is packed with dietary fibre, tannins and antioxidants. The study was published in the journal 'Scientific Reports' and it shows that the methanolic (alcoholic) extracts of the whole fruit possess certain active phytochemicals (plant-derived compounds) that can help in killing cancerous cells (a process called apoptosis). Phytochemicals are known to block the action of cancer causing cells on target tissues.


"There was a preliminary study which used two of the phytochemicals isolated from Sapota fruit on cancer cell lines. Ours is the first study that examined the whole fruit methanolic extracts which explores anti-cancer properties of the same on different cancer cell lines and on animal models. The results indicate that inclusion of Sapota fruit in our daily diet may protect from genesis and progression of cancer," says Sathees C. Raghavan, Associate Professor at the department of Biochemistry, IISc. 

According to the International Agency for Research on Cancer, one million new cancer cases are reported in India every year and the figure is set to double in 20 years. Out of the estimated eight million people globally who died of cancer in 2012, nearly 700,000 deaths were in India. The various studies that are being conducted on plant derived dietary substances and their diverse chemical compositions offer a glimmer of hope for suitable alternatives for treating various types of cancers.

Raghavan explained, "We have tested its effect on cancer cells derived from different cancers such as leukemia, breast, ovarian and lung carcinomas. We found that it induces apoptosis in all types of cancers with varying efficiencies. We also found it slowed tumour progression in mice. Tumor containing mice that were treated with Sapota extracts lived three times longer than untreated mice."

Researchers found that the chikoo extract not only decreased tumour progression in mice induced with breast cancer but it also increased their life span by three folds. "The next step is to find out the principal compound or compounds that lend chikoo such anti-cancer properties," he concluded.



5 Mistakes People Make While Working Out

While following a weight management routine, working out is as important as eating right. Usually, people hit the gym thinking that it will help them tone up instantly. What one has to realize is that gyming and exercising require as much perseverance and dedication as anything else.

You may be hitting the gym hard but certain habits can keep you keep you away from reaching your weight loss goals. Kieran Fisher, Founder and Managing Director of Bodybuilding Warehouse, says there are few points that one should keep in mind to ensure that regular workout reaps maximum benefits.


1. Going cardio crazy: Jumping straight on the cross trainer in a bid to burn away those calories and avoiding weights for fear of 'bulking out' is one of the most common mistakes to make. Endless cardio routines will burn muscle and could push your metabolism into a worse state than it started. Hitting the weights, will keep a stimulus on your muscles and keep your metabolism up at the same time.

2. Routine on repeat: You know what you're good at, so you stick to it. Doing the same routine for too long will lead to a plateau and you will stop seeing results. If your gains have stopped, don't be afraid to switch your routine. Just because you like something doesn't mean it is the best thing to do in order for you to hit your goals. 

3. Living by the machine: Don't use cardio machines to count the calories you burn as the only factor of how hard you work. Everyone burns calories at a different rate depending on many different factors. A machine will not be able to tell you your exact expenditure - use them as a guide not as gospel.

4. Impatience: So many people expect changes in a week, but consistency will be key in your goals. It won't happen overnight but it will happen, if you are consistent and work hard giving your body the right amount of time. Depending on how often you train and the intensity of your programme it can take between four and eight weeks to see visible results. 

5. Pain equals gain: Don't use soreness as a guidance to whether you had a good workout or not. Just because you haven't experienced DOMS (delayed onset of muscle soreness) doesn't instantly mean that your workouts are bad. It could be a major indicator that your body is recovering well and that your nutrition is spot on.



Four Drinks to Hydrate and Boost Performance

1. SLURPEE: flavored ice drinks lowers preexercise body temperature and increase endurance running time in the heat.

2. ICED COFFEE: Recent research showed that habitual coffee drinkers (3–6 cups/day) get just as hydrated from coffee as water. And the caffeine is an endurance-boosting bonus.

3. COCONUT WATER: Coconut water offers the same amount of rehydration as both a carbohydrate-electrolyte drink and water, a 2012 study on treadmill exercise found. 

4. WATERMELON JUICE: Just 17 ounces an hour before exercise leads to less soreness after, we recently reported. Buy seedless watermelon and toss chunks in a blender. 



Fitness Nutrition & Diet - Fat Attack

Fats have been an obsession of people in many ways. Although it is important to watch your fat intake, you should not attempt to Eliminate All Fats from your diet. You may not know it, but there are actually "good fats" and "bad fats". 

Fitness Nutrition and Diet - Good Fats
  • Good fats. The good fats are the unsaturated fats and they are essential to your well-being. They have fatty acids that are crucial for many of your body's properties and functions (e.g. energy production and improved skin and hair condition). Also, good fats help extract energy from other food sources. These fats are found in olive oil, nuts, eggs, sunflower seeds, and oily fish such as fresh tuna, mackerel, and salmon.

    Fitness Nutrition and Diet - Bad Fats
  • Bad fats. The bad fats are the saturated fats. These are basically useless
    to your body. Bad fats come from fatty meat, butter, hard margarine, pastries, and cheese. 



When you Eliminate Fats, you can end up without sufficient "good fats". However, the current craze of low-fat and non-fat foods does not Differentiate Good Fats from Bad Fats. The problem with this low-fat, non-fat craze is that people tend to eat two or three more serving of a food instead of just one. As a result, you are just adding calories which, when not used, will eventually be converted into fat. 

Even though losing body fat reduces your risk for coronary artery, never attempt to eliminate all fats from your diet. Also, keep in mind that the Key to Weight Control and Fitness is balance between your food intake and your physical activity



Good Fat Vs Bad Fat

Nowadays, more people are getting obese because of their food choices. One misconception is that assuming that eating more fatty foods are the reason for being obese. In fact, studies show that we all need fats and can’t live without them. It should be a part of our healthy diet. We just have to be more careful of the amount and the kind of fat that we always eat. 

Some fats help our health while others increase our risk of heart disease and other kinds of illness. This is what we called the bad fats and the good fats. The good fats are Monounsaturated Fats and Polyunsaturated Fats while bad fats are Saturated Fats and Trans Fats. 

To know the difference of good fat from bad fat, let’s tackle their kinds: 

1.) Good Fats 

Monounsaturated Fats - Monounsaturated Fats lower total cholesterol and bad LDL cholesterol. It helps to maintain levels of HDL cholesterol (the good cholesterol). Foods that contains Monounsaturated Fats: peanut butter, nuts, walnuts, peanuts, pistachios, almonds, canola oil, olive oil, and avocado. 

Polyunsaturated Fats - Polyunsaturated Fats lower total and LDL cholesterol which is very good for the body and can contribute to weight loss. Foods such as corn, soy, walnuts, macadamia nuts, almonds, canola oil, salmon, and Omega 3 fatty acids. 

2.) Bad Fats 

Saturated Fats – It increases total blood cholesterol and bad LDL cholesterol. Foods with saturated fats are dairy products, meats, eggs, butter, palm oil, coconut oil, and seafoods. 

Trans Fats – It is formed when hydrogen gas reacts with oil. It helps food production process to have a better and longer life. Trans fats are bad for our body and worse that saturated fats. Foods with Trans Fats are commercially packaged foods like microwavable popcorns, margarines, cakes, doughnuts, potato chips, French fries, and cookies. 

Now that you know the kinds of fats, always remember to prevent eating bad fats and instead replace it with good fats especially when we our on a diet. Minimize using commercially packaged foods and use cooking oils that are low in bad fats. Concentrate on eating good kinds of food because there’s more evidence that many fats are good for people and actually reduces the risk of heart attack and stroke. So, just enjoy eating and being healthy always.



What's the Best Way to Fight Wrinkles Now?

Let’s start with the obvious. If you smoke, cut it out. It’s giving you wrinkles. Your diet is a big factor, too. Make sure you’re eating plenty of superfoods—avocados, blueberries, and also, salmon. They’re all great for your skin. We are what we eat. If you eat a greasy-ass hamburger every day, not only are you going to be a fat fuck, but you’re going to have really bad skin. You should also be washing your face with the right stuff.
Are you one of those dopes who uses Dial soap on your face? You need an actual facial cleanser, my friend. Does it have things like antioxidants and vitamin C? Buy that! But don’t overwash your face. Women do it more often beccause they have makeup to take off. So, unless you’re Ziggy Stardust, you don’t need that much face washing.
One of the biggest causes of wrinkles is the sun. If you ever leave the house without covering all of your exposed skin with SPF, you’re a sucker—and a soon-to-be-wrinkled sucker. So always wear sunglasses. All that squinting is a one way ticket to Wrinkletown. But don’t even think about wearing sunglasses inside. I hate it. If you come into my shop wearing sunglasses, we will knock them off your head.



The Causes Of High Cholesterol

Many seem to misunderstand the differences between the different types of cholesterol in the body, but they're actually quite simple to learn. 

The two primary types are HDL- cholesterol and LDL-cholesterol. HDL stands for high-density lipoprotein, and by its very nature, HDL is a heavy molecule. Heavy is good when it comes to cholesterol because fat generally floats and is lightweight. The reason why HDL-cholesterol is heavier is because it has protein plus fat together in the molecule, and is not primarily fat. 

LDL stands for low-density lipoprotein. It's lightweight and full of fat molecules, which can "float" to the top if you submerge them in liquid. The more fat you have in the LDL-cholesterol, the more that LDL can oxidize. 

Moreover, that's the bad part about LDL cholesterol. Once any part of those fats in the LDL-cholesterol start oxidizing (a fancy term for spoiling), they start creating free radicals. These free radicals are cells that cause damage to the body and are tied directly to inflammation, heart disease, dementia, cancer, rapid aging, amongst other maladies as well. 

HDL-cholesterol takes fat out of the tissues of your bodies and from the plasma membranes of the cell and sends it to where it's supposed to go for better brain function, creation of hormones and the breakdown of fat. 

LDL-cholesterol transports cholesterol to the bloodstream where it has the potential to damage the arteries. 



Why Do Cholesterol Levels Rise? 

There are five main reasons why cholesterol levels rise to levels greater than normal: 

1. Overweight/Obesity. 

Researchers consistently find a correlation of high LDL- cholesterol levels with excess weight. They also find that losing weight can often be enough to bring the LDL-cholesterol levels back to normal. 

2. Not Enough Exercise. 

Regular physical activity may help to slightly reduce LDL-cholesterol but more importantly, it will raise HDL-cholesterol levels. HDL-cholesterol levels that are high can reduce risks to develop heart disease and a heart attack. 

3. Too Much Stress. 

Stress to a certain point is good for the body, but too much of it will cause problems. Exercising actually teaches the body how to adapt to stress better because when you exercise, your heart rate increases and lung capacity increases. After exercise, your body must return heart and lung function to normal. This is a function of the parasympathetic nervous system, which is a natural way to help teach the body to adapt to stress. 

However, too much unchecked stress will raise blood cholesterol levels. Research has shown that habitual behaviors during stressful times such as consuming large amounts of junk foods, smoking and drinking definitely contribute to high cholesterol levels. 

4. Heredity. 

Your genes may definitely influence your cholesterol levels. If your parents have one of the hyperlipoproteinemia diseases, it's possible that you could have inherited the genetic predisposition for it and end up with high LDL-cholesterol, high total cholesterol levels or high triglycerides. However, watching your diet and exercising will still give you a certain degree of protection against those genes 'turning on' and causing cholesterol levels to skyrocket.

5. Eating the wrong types of fats. 

Years ago, the food industry could never have predicted that the trans-fats that are used in products we consume today would be linked to causing high cholesterol levels. Neither would Colonel Sanders with his fat laden fried chicken. 

Fats cooked to hot temperatures create free radicals that attach to the LDL-cholesterol molecules in the body. They become oxidized, and once oxidized create even more free radical chain reactions in the body. 

An endless cycle of free radicals to oxidized LDL-cholesterol to free radicals to more oxidized LDL-cholesterol occurs while increasing plaque in the arteries, increasing the risk of heart disease and high blood pressure. 



How to Combat High Cholesterol Naturally 

The way to combat high cholesterol levels naturally is to address each one of the potential factors that cause it in the first place. Are you overweight? Lose weight and start with 10% of your body weight as a goal for how much to lose. The best way to loose weight is to consume whole foods that are rich in natural whole food vitamins . The list includes plenty of fruits and vegetables, nuts, dried fruits, whole grains, lean proteins such as chicken or fish, beans and legumes. 

Are you not exercising? Decide on a form of exercise, preferably cardio such as dance, swimming, running, cycling or jumping rope and create a plan. Then commit to it and don't let anything stand in your way. 

Are your stress levels too high? Unfortunatley, stress is part of our modern lifestyle and is nearly a part of everyone's life. Is there one primary factor that is causing you stress? Sit down and create a plan to combat it; stop letting stress cause you health problems. Yoga classes and or/meditation classes are a fantastic ways to learn how to cope with stress. 

Have you bought into the "Yeah, my dad had high cholesterol and I will, too" philosophy? If so, start reading more on all the good foods that have the capability of turning off genes for disease and turning on genes for health. It all starts with eating a natural diet as described above. 

Still eating fried foods and margarine? Why? It can't be the taste because heavily oxidized fats are rancid. Have you ever put your nose up to a half cup of frying oil after the food has been cooked? The bottom line; it smells pretty bad. 

Finally, many depend upon vitamin supplements in an effort to reduce their cholesterol. Sadly, research has shown that vitamins do little to nothing to lower cholesterol levels. High cholesterol is simply a lifestyle disease. If seeking extra supplementation in your diet, choose concentrated phytonutrient supplements (otherwise known as plant nutrients) such as additive free aloe vera juice or concentrated greens formulas. Natural whole food supplements will prove most helpful in your battle against high cholesterol.



Pre-workout and Post-workout Tips

Without a structured balanced nutrition program, we can barely meet the body's transformation requirement to see any results. Nutrition in combination with a strength and conditioning program is the most effective way to turn your body into a fat-burning machine. It is the most productive form of exercise for functional daily life and overall health. 

In this section, learn some post-workout strategies to optimize the body's natural ability to process excess post oxygen consumption and the specific adaptation on imposed demands. These are strategies that are conducive to body fat loss and to increase lean muscle mass. 

Options for Pre-workout:
  • Two hours before Cardiovascular Training or strength training - Eat a meal consisting of complex carbohydrates e.g. fiber, whole wheat, vegetables, and also include protein (nutrient balance is crucial). This increases glucose levels that can be used for our workout and it is essential for maximum strength. Muscle endurance is more efficient when supplied with pre-workout fuel. Meal shake supplement is good, too. Note the calories and adjust according to your goal.

  • One hour before workout - Eat 1-2 fruits e.g bananas, apple, pear. This will spike glucose levels that can be used to begin our workout. Any nutrient dense food, preferably fruit, will suffice.
Pre-workout and Post-workout TipsPost-workout: 

After a strength- or endurance-based workout that lasts more than 60 minutes, it is recommended to consume a complete protein meal (balance nutrients according to nutrition plan). This meal needs to be consumed within 90 minutes of post workout. The muscle at this time is seeking replenishment of glycogen to regenerate. Immediate supply of protein meal or meal shake will increase recovery from 30%-60%! These are the seven essential nutrients for healthy living. Note the percentage of daily intake.
  • Carbohydrates - the body's main source of energy. Limit simple carbs and eat more complex carbohydrates. Daily caloric intake ranges from 55%-60% (4 calories per gram).
  • Protein - essential for building and repairing muscle tissue. Daily caloric intake ranges from 10%-12% (4 calories per gram).
  • Fats - our body uses fats for energy and insulation. Limit saturated fats to less than 30% and unsaturated fats to less than 10% of daily caloric intake (9 calories per gram).
  • Fiber - lowers cholesterol and promotes healthy elimination. Consume both insoluble and soluble fiber. Daily intake ranges from 20-30 grams.
  • Vitamins- catalyze body's chemical reaction
  • Minerals- regulate body process
  • Water- regulates body temperature. This is the best liquid for hydration. If workout exceeds 90 minutes then sports drink with electrolytes will work well.
Water - We must stay well-hydrated. This enables the body's natural functions to occur quickly and efficiently. Energy metabolism and drinking plenty of water will promote an increase in our metabolic rate and help with feelings of satiation. A minimum intake is an ounce of water for every two pounds of body weight. 

Fiber - Regulates metabolism and digestion. We need this nutrient for efficient absorption and elimination. Fiber also helps to prevent heart disease and certain cancers. 

Omega-3 - Essential fatty acids are important building blocks of our cell membranes and neurological systems. They play a critical role in many functions in the body and are essential for good health, including our cardiovascular, heart, inflammation of muscles, and homeostasis (complete body balance). 



Vitamin A: Improve Your Health And Growth

Vitamin A is a fat soluble vitamin that supports the activities of the immune system and appears to function in maintaining normal skin health. Millions of children around the world lack Vitamin A. Each year due to Vitamin A deficiency many children are born blind. 

Vitamin A plays an important role in our life. Those benefits are: 

- It promotes good vision
- It helps your skin to be healthy
- It develops bone metabolism
- It helps the immune system to function normally
- It supports tooth growth
- It helps in reproduction of the body 

Although Vitamin A is found only in foods with animal origin, some fruits and vegetables can also be converted into Vitamin A by your body. Eating a variety of foods that contain Vitamin A is the best way to get enough amount of it. Always practice eating a balanced diet food to be healthy but make sure to eat and take an adequate amount of Vitamin A because too much of it can also be toxic to our body. 

Frequent viral infections, goose bump-like appearance of the skin, and night blindness indicates a lack of Vitamin A in your body. Vitamin A deficiency affects the health of the skin, eyes, and hair. It can also lead to loss of appetite, poor immune system, bone and growth abnormalities. 

To avoid these, always have a healthy diet and eat different kinds of food that is rich in Vitamin A: 

- Mango
- Broccoli
- Tomato Juice
- Beef Liver
- Sweet Potatoes
- Carrots
- Pumpkins
- Butternut Squash
- Eggs
- Milk
- Cheese
- Meat
- Cream
- Butter
- Leafy Vegetable
- Apricot
- Papaya
- Pea
- Cantaloupe Melon 

Vitamin A can be lost due to food preparation, cooking, and storage. To retain the vitamins on your food always keep in mind to serve fruits and vegetables raw whenever it is possible. Keep vegetables and fruits covered and refrigerated all the time and avoid frying it because some Vitamin A is lost during the process. 

Vitamin A is widely available from different foods that we eat everyday. So, before you reach for the bottle of your vitamins try eating a variety of healthy foods and get your Vitamin A the natural way. 



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