Oct 23, 2020

From improving metabolism, increasing energy, balancing cholesterol and insulin sensitivity, the time-restricted eating plan is a scientifically proven way to clear away toxins and improve health

The diet plan focusses on dividing your schedule into specific windows- an eating window and fasting hours.There are six different ways to do so, which work the best for weight loss

Best suited for beginners, skipping meals can help by cutting down calories from your daily diet.

This form of fasting requires a person to fast for 16 hours a day, eat during the remaining 8 hours.

It usually involves 5 days of normal eating (without restrictions), followed by 2 days of calorie restrictions (upto 600 calories)

This method requires a person to go without food for a complete day, i.e. 24 hours, weekly once.

An advanced version of alternate day fasting, a person can choose to fast for 24 hours, every alternate day

This diet plan involves 20 hours of undereating, followed by 4 hours of overeating. This is usually done by eating fairly small meals in a day, followed by a loaded dinner

Any diet, including intermittent fasting, works best when you make your health a priority first. Engaging in brisk physical activity, along with a healthy diet is the key to maintaining a good lifestyle.People with nutritional deficiencies and pregnant women should exercise caution before trying out extreme forms of the diet.

Originally posted here:
Can Intermittent Fasting help you lose weight? - Times of India

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Get moving and stay motivated this fall. (Getty Images)

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The days are getting shorter, the temperature is getting cooler, and for many of us, our motivation to stay healthy and active throughout the fall and winter may slowly be starting to wane.

Just because youre spending more time inside, that doesnt mean that you can let your wellness routines fall by the wayside. As we all know, physical and mental health are two sides of the same coin, and staying on top of both aspects is the key to maintaining your best health this season.

To get the lowdown on staying active whatever the weather, we chatted with celebrity trainer and nutrition expert Harley Pasternak. Ahead, he shares some of his top tips to get moving without sacrificing your mental health this season.

Celebrity trainer Harley Pasternak shared his top health and wellness tips for fall. (Photo by George Pimentel/Getty Images for Fitbit)

If youre looking to increase the amount of physical activity youre getting, particularly if youre finding yourself at home more than ever before, it can be tempting to dive headfirst into a new fitness regime. Instead of making drastic changes all at once though, Pasternak recommends making incremental changes to your daily routine that will allow your body to adjust slowly.

ALSO SEE: Amazon's top-rated standing desks will make working from home so much easier and they start at just $40

If youre doing 4,000 steps a day, telling someone to do 12,000 steps a day is just too big of a change too quickly, he told Yahoo Lifestyle Canada.

Pick one body part a day, each day of the week and [perform] one exercise for that body part. Lets say Monday is lunges and Tuesday is plank, and so on. I think something as simple as that, then building on that by finding two exercises a day is fantastic.

Living in times of uncertainty as many of us are right now can wreak havoc on your mental health and stress levels, but Pasternak recommends focusing your attention on the things that you can control in order to regain a sense of balance.

More than ever its important to focus on what you do have control over, he explained. Being in touch with your stress score, understanding what stress you feel, owning it. I think its really important to be in touch with it.

Like getting active, tracking your mental health can benefit by adding small moments of mindfulness to your day. Studies have shown that a mindfulness meditation practice not only helps reduce stress levels, but also correlated with decreased gray-matter density in the amygdala, which plays an important role in anxiety and stress.

Story continues

Diet, exercise and sleep are key to maintaining a balanced lifestyle. Image courtesy of Fitbit.

Pasternak is a firm advocate of the importance of daily habits in our overall health and wellness, particularly when it comes to diet, exercise, and sleep.

Its interesting to see how exercise, food and sleep can all have an impact on our stress levels, he noted. We know that being physically active is tied to a better overall mental health state, both as a form of catharsis stress release but also the neurotransmitters that are created from moving your body.

ALSO SEE: Rebel Wilson just stepped out in a pair of $108 leggings from Hollywood's favourite activewear brand

Incorporating some of Pasternaks favourite healthy habits, like avoiding refined sugar in our diets, not drinking caffeine and alcohol before bed, and unplugging from our devices not only helps improve the quality of our sleep, but can also help improve our overall feeling of wellbeing.

New technology like the Fitbit Sense Smartwatch can help you stay on top of your wellness goals too, whether thats losing weight, decreasing your stress levels, or getting more sleep. Its built-in sleep, stress and activity tracking goes above and beyond outdated step-counters, and provides you with the data you need in order to make changes.

Pasternak is a fan of the Fitbit Sense Smartwatch when working with clients and monitoring their progress over time.

If I see a client is sleeping poorly or has a lot of restlessness throughout the night, or is not getting enough deep sleep, we can take a look back, he added. The data is so helpful for us to understand if the client is experiencing stress or poor sleep. If so, [we] take a look at their actions or inactions the day prior to see what might have contributed to that, and how we can change that moving forward.

Available now in two shades, you can shop the new Fitbit Sense for $429.

Fitbit Sense Smartwatch. Image courtesy of Fitbit.

SHOP IT: $429, available at Fitbit, Amazon, Sport Chek, Best Buy

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Celebrity trainer Harley Pasternak shares his tips for staying healthy and stress-free this fall - Yahoo Canada Shine On

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The devastation, the number of cases, the lack of containment of the COVID-19 virus reads like a horror or at best sci-fi movie.The COVID-19 virus is a member of the corona virus family and has proven more contagious and deadly than many of its other family members such as the SARS and MERS viruses.

The corona viruses are a group of RNA viruses that, in addition to affecting humans, can also affect birds and animals.For example, it can cause pigs or cows to develop diarrhea and has been shown to cause brain and liver infections in mice.Its most famous family member, the rhinovirus, causes the common cold, and although contagious is typically not deadly.

They get their name because of the characteristic club-shaped spikes that project from the surface similar to a crown.While its spherical shape might fool you into thinking it is bigger than it is, the COVID-19 virus varies between 60 and 120 nanometers(nm) in size. Thats 1/1000th of a single strand of hair!

Thankfully, although it can sometimes affect the hair causing hair loss, hair loss is not one of its most common presentations.Instead, we are accustomed to the virus presenting with fevers, fatigue, decreased smell, decreased oxygen levels, GI distress, chills, extremity swelling, etc.

For the most part, treatment is supportive with hydration, rest, controlling fevers in isolation.If symptoms are not improving after a day or two or if a high fever is not responding to acetaminophen, then please make contact with your primary care clinic or the emergency room.

Here are seven habits that can decrease your risk:

1. Believe the COVID-19 virus does exist! The virus not only exists but is lethal!It affects persons without regard to economic status, skin color, ethnicity, religion, fitness level or age, although people who are younger and in better physical condition tend to have less morbidity.

To clarify, I believe and most research shows that the main reason for people of color being so greatly affected by the coronavirus with worse outcomes than expected is related to disparity in health care and economic disparity.What this means is that it is less likely for a person of color to have an established relationship with a care provider or have access to care. Therefore chronic diseases are not being appropriately treated if at all, so when an illness strikes, persons of color may not fare as expected.

In addition, without an established relationship with the primary care clinic, their ability to get in and be seen except in an emergency room is significantly less. Transportation to get care may also be a compromising issue.

Certainly, any language barriers, multigenerational households, not having co-pays easily accessible, not understanding how to navigate and advocate for their medical care, all these factors increase the likelihood that a person of color will have a less ideal outcome when exposed to the coronavirus.

2. Physical distancing: The six feet U While we have missed the embrace and company of loved ones and friends, it is important to minimize direct contact or get within 6-8 feet of people who are not in your household.Outdoor activities do help to fill the void of connection, and each day I am grateful that people desire human contact.

Remember, though, that staying six feet apart ideally should be a U.That is, when approaching a stranger, go out to the side of them when youre at least six feet in front of them and stay to the side of them until you have passed them by six feet.Increase the physical distancing when someone is running or biking in your path.

Doing the six feet U should help to decrease the amount of respiratory droplets that are shared.Even when outdoors it is a good idea to put your mask on when a stranger is approaching in addition to doing the 6 feet U.

3. Wear a mask Wearing a mask indoors is a state rule for Minnesota and many other states.It seems unthinkable that it has met with such resistance given that for years we have all been educated to sneeze into our arms to minimize spreading germs infecting others!

Think of the mask as a covered elbow upping the effectiveness of trying to cover your cough.If you are wearing a cloth reusable mask, it is important to wash it regularly depending on your exposure.You can also sanitize it by wiping it down with a sanitizing cloth or hand sanitizer or lemon rind.

According to the Centers for Disease Control and Prevention (CDC), a cloth mask is an acceptable face-covering in the event of personal protection equipment shortage and should be made of at least three layers, ideally cotton, a filter, and outer surface fabric that is water-resistant.Ideally, purchasing a mask with the filter built-in leads to more compliance, as having to purchase and change filters adds another roadblock to compliance.

Mask fit and adjustability are crucial for protection, with ideally the mask having adjustable inter-loop straps to improve filtration and comfort.

4.Wash more than your hands Rightfully so, there is a lot of emphasis placed on washing your hands, as people will touch surfaces, their faces, eat, and in other ways transfer potential virus from objects or other body parts to themselves.Washing with hand sanitizer or soap and water for 20 seconds is felt to be effective in reducing the amount of potential virus on the hands.

However, recall it is a respiratory virus and is most infectious when inhaled. Therefore similarly washing the nose with a saline spray will help to decrease the concentration of potential virus that may be in the nasal passages.

The hair in the nose as well as the mucus does attempt to trap the majority of pathogens and dust, and our use of saline sprays further helps our natural trapping mechanism by removing and diluting the amount of viral load.As an ear, nose and throat specialist, I believe that people should wash their nasal passages with a saline solution at least twice a day and when with any suspected exposure, as well as when coming off an airplane.

5. Leave your shoes at the door The bottom of your shoes can transmit many infections or pathogens that people may expectorate or spit out and you may or may not witness.Therefore, it is a great idea to leave shoes that you wear outdoors near the door to avoid bringing trouble into your home.

6.Keep pets clean Clean your pets nose, mouth, paws and bottom on returning from a walk for the same reasons stated above. Your pets are close to the ground, and while they may not become ill, their body parts, including nose and mouth, contact the pavement or ground where there has been expectorated secretions, increasing the chances of transfer to you.Wiping them down with a sanitary wipe on returning from a walk will be helpful in decreasing this potential route of transmission.

7. The basics: sleep, diet, exercise These are the basics in helping to keep your bodies in tip-top shape to defend itself should it become ill.Therefore it is important to get seven or more hours of sleep, eat a balanced diet that may need to be supplemented with multivitamins, and exercise routine to help bodies deal with the challenges and stress of any infection.

Visit the CDC website or my website,www.maskpromd.com,for more details on masks.

Dr. Inell Rosario is a board-certified ENT and sleep physician practicing at Andros ENT & Sleep Center in Inver Grove Heights, Minnesota. She has many times been recognized as a Top Doctor and Best Doctor in various Minnesota magazines and can be reached atdrrosario@androsent-sleep.comor 651-888-7800.

See more here:
Doing the six feet U, and other helpful COVID habits - MSR News Online

Here are the latest COVID-19 developments in Minnesota and Wisconsin.

ST PAUL, Minn. Friday, Oct. 23

Minnesota Department of Health (MDH) Commissioner Jan Malcolm says hospitalizations in the state are climbing.

As of Friday, there are 565 people hospitalized due to COVID-19 across the state, with 160 of them in the ICU.

This is not as high as we saw in May but we are approaching the same number of hospitalizations as we saw earlier in the pandemic, Malcolm said Friday on a regular briefing call with members of the media.

The recent increase in test positivity and the gap between case growth and testing growth shows that there are very high levels of transmission across the state, Malcolm added.

Dr. Tai Mendenhall of the University of Minnesota Medical Reserve Corps joined the Friday briefing to talk about the mental health stressors on Minnesotans that may increase this upcoming winter.

This winter, he said, any normal sickness will be connected to a worry about Do I have COVID? and maybe even Am I going to die?

Mendenhall pointed out that people are losing some ways of coping this winter, for instance outdoor exercise. He said the holidays are bringing extra stress as well.

Mendenhall offered three suggestions to Minnesotans who are struggling this fall and winter:

Malcolm added that MDH is providing a free mental health hotline at 833-437-3466, in collaboration with several other organizations.

Dr. Ruth Lynfield, MDHs state epidemiologist, said to date 28 Minnesota children have been confirmed as having MIS-C, or Multisystem Inflammatory Syndrome in Children.

This is a severe syndrome in children that is thought to be associated with SARS-CoV-2, Lynfield said.

Eighty-eight percent had antibodies that indicated COVID-19, and the rest had been exposed to COVID-19, Lynfield said. Fifty-seven percent required intensive care.

All had fever, more than 80% had gastrointestinal symptoms and more than 70% had evidence of heart involvement.

Fortunately all of these children are now home and we have not had any deaths, Lynfield said.

The age range of Minnesotas cases is 6 months to 16 years. Black and Hispanic children have been disproportionately affected, making up approximately 75% of cases, Lynfield said.

Although its rare, Lynfield said, any symptoms should be taken seriously because there is a high rate of critical illness.

New cases of COVID-19 continue their upward trend, according to numbers released Friday by the Minnesota Department of Health (MDH).

Health officials say 1,721 new cases of the virus were reported in the last day, bringing the state total to 129,863 since the pandemic began. The new cases were confirmed by the results of 26,742 tests (a combination of PCR and Antigen) processed in private and state labs.

Another 13 people have lost their lives to coronavirus, bringing Minnesota's total of fatalities to 2,314. Of those deaths 1,623, or 70%, occurred in long-term care or assisted living settings.

The running total of hospitalizations in Minnesota due to the virus now stands at 9,338 since the pandemic began, with 2,510 of those patients requiring care in the ICU. MDH says 114,679 people who at one time tested positive for COVID-19 have recovered to the point they no longer require isolation.

People between 20 and 24 remain the largest group of Minnesota's COVID cases by a large margin with 16,429, and one fatality. Those from 25 to 29 comprise 12,611 cases and three deaths, while 15 to 19-year-olds number 11,769 cases and zero deaths.

The largest grouping of fatalities involves those from 85 to 89, with 402 deaths in just 1,754 cases. That means 23% of people from this demographic who are diagnosed with coronavirus die from it.

Hennepin County continues to report the most COVID activity in the state with 33,310 cases and 981 deaths, while Ramsey County has recorded 13,782 cases and 357 fatalities. Dakota County has 9,541 cases and 137 deaths.

Cook County in northeastern Minnesota has the least COVID activity with only 12 cases and no fatalities since the beginning of the pandemic, while Kittson County reports 38 cases.

Minnesota health officials are reporting another day of over 1,000 new COVID-19 cases, a trend that continues to cause worry with state policy makers.

The Minnesota Department of Health (MDH) says 1,574 people tested positive over the past day, bringing the total number of cases in the state to 128,152 since the pandemic began. That number is confirmed through a combination of PCR and Antigen tests.

An additional 20 people have died of coronavirus, bringing state fatalities to 2,301. Of those deaths 1,621, or 70% have occurred in long-term or assisted living settings.

MDH says 113,976 people who at one time tested positive for the virus have recovered to the point they no longer require isolation.

Hospitalizations across the state now total 9,226 since COVID-19 arrived in Minnesota, with 2,485 of those patients needing care in the ICU.

Those between the ages of 20 and 24 account for Minnesota's largest group of COVID cases with 16,285 and one fatality. People from 25 to 29 make up 12,451 cases and three fatalities, while the age group from 15 to 19 makes up 11,641 cases and zero deaths.

MDH says people between 85 and 89 account for the largest number of COVID-19 deaths in a single age group, with 399 in just 1,734 confirmed cases.

Hennepin County has the most COVID activity, reporting 33,024 confirmed cases and 980 deaths. Ramsey County has 13,609 confirmed cases and 355 deaths, while Dakota County reports 9,467 cases, 136 of them fatal.

Cook County in northeastern Minnesota has the least COVID activity with 11 cases and zero deaths, while Kittson County in far northwest Minnesota reports just 37 cases.

KARE 11s coverage of the coronavirus is rooted in Facts, not Fear. Visit kare11.com/coronavirus for comprehensive coverage, find outwhat you need to know about the Midwest specifically, learn more about thesymptoms, and see what businesses are open as the state slowly lifts restrictions. Have a question? Text it to us at 763-797-7215. And get the latest coronavirus updates sent right to your inbox every morning. Subscribe to the KARE 11 Sunrise newsletter here. Help local families in need: http://www.kare11.com/give11.

The state of Minnesota has set up a data portal online at mn.gov/covid19.

Read more:
Live updates: Minnesota COVID-19 hospitalizations climbing back toward early pandemic numbers - KARE11.com

dnaPower Inc, a biotechnology company that offers DNA testing for health and wellness, announces their partnership with Inagene Diagnostics. Inagene Diagnostics is a DNA testing company that uses genetic information to predict response to medications commonly used to treat pain and mental health conditions. These two Canadian DNA testing companies have joined forces to crack the code on personalized healthcare, empowering people to take control of their health and live their best lives.

dnaPower is committed to helping people make better data-driven decisions about their day to day health using genetics. We are delighted to be partnering with Inagene, a strong female-led, Canadian DNA company to include their pharmacogenetic testing.In addition to providing tailored health solutions for your diet, exercise and lifestyle, we can now add the ability to identify the medications best suited for your body to keep you safe and get the best health outcome. Dr. Lois Nahirney, CEO, dnaPower Inc.

Through their partnership, dnaPower and Inagene offer a suite of tailored health solutions for anyone looking to maximize insights to optimize their health. Comprehensive DNA testing is available for preventative health and medical treatment optimization. Personalized insights include tailored diet, exercise, lifestyle recommendations, and medications to optimize ones treatment plan based on their genetic information. Together, these powerful genetic insights act as a biological roadmap to help individuals navigate their best health.

Advancements in technology have opened up a world of opportunities to personalized healthcare in ways never seen before. There is no one size fits all solution when it comes to health. Unique genes can respond differently to foods, types of exercise, and medications. Spending years through trial and error to find the best diet, exercise, and medication is a way of the past. Individuals can now enjoy the ability to take control of their health without the guesswork through genetic testing.

We are excited and proud to partner withdnaPower another leading-edge Canadian company! Our teams care deeply about helping clients and are passionate about bringing innovation and personalized medicine to consumers. Helping individuals and their healthcare providers determine which drug and dose will work best, with less trial and error, is just part of the equation; the opportunity to learn what diet and exercise regimen works best for you, further enhances the client experience. Nancy White, CEO, Inagene Diagnostics.

To celebrate their partnership, dnaPower and Inagene are offering a combined special on their DNA tests. The Ultimate Insights Package includes the suite of dnaPower and Inagene DNA tests at the incredible price of $648 (retail value $1495). See this special offer.

Together, dnaPower and Inagene are passionate about empowering individuals to control their health with genetic testing, sharing a unified principle that knowledge is power.

About Inagene Diagnostics

With over two decades of experience in genetic research and diagnostics, combined with over 30 years of commercial health experience, Inagene has witnessed and been a part of the growing technology that now makes personalized healthcare possible. Inagene believes patients are not simply seeking more information, but practical and individualized information they can use to help make the best decisions about their health. Inagene Personalized InsightsTM makes it easy for patients and health care practitioners to navigate to the safest and most effective treatment options for medications used for pain and mental health conditions, and steer clear of those that arent.

About dnaPower Inc

dnaPower was one of the first in the world to offer DNA health testing, launching in 2008. They saw enormous potential for new DNA technology to help support peoples health and wellness, particularly in diet and fitness. dnaPower was a pioneer in applying leading-edge gene research to develop targeted gene panels. Since then, they have been providing personalized testing and professional support to help people like you make better, data-driven decisions about your health. With years of experience, dnaPower provides clear results and specific recommendations to help you take proactive and positive action for your unique body.

Read more from the original source:
Cracking the code to live your best life: Canadian DNA testing companies, dnaPower and Inagene, partner to unlock true personalized health through...

Sperm count refers to the amount of sperm per milliliter of semen. Measuring sperm count is usually part of a sperm analysis that also examines the shape of sperm and their motility. All these factors can play a role in a man's fertility.

It only takes one sperm to fertilize an egg, but the higher your sperm count, the better your chances are of impregnating your partner, says Zaher Merhi, MD, OB-GYN and fertility expert at New Hope Fertility Center.

Millions of sperm are in one ejaculation, but only a few hundred will make it to the egg. Many sperm die in the acidic environment of the vagina before they migrate up to the uterus and into the fallopian tubes.

A normal sperm count is between 15 million and 200 million sperm per milliliter of semen. A sperm count less than that could result in difficulties conceiving.

What you eat, how often you exercise, and your overall lifestyle can have an impact on your sperm count. Here are six ways to increase your sperm count and boost your chances of conceiving.

Overweight men tend to have lower sperm counts than those in the normal weight range, Merhi says. This could be due to overheating, which can kill sperm. Excess body fat around the testicles could insulate them, causing them to get warmer.

Hormonal changes in overweight men can also negatively affect sperm production. Overweight men are more likely to have lower testosterone levels and higher estradiol levels, which can negatively impact sperm production.

If you have a body mass index (BMI) of 25 or higher, losing even a small amount of weight can increase your sperm count. A 2016 study published in the Journal of Urology an Iranian publication examined the effects of weight loss on sperm count in 200 men with BMIs over 25. After a six-month intensive exercise program, the researchers observed significant increases in semen volume and sperm concentration among those in the weight loss group compared to the control group.

The function of the reproductive system depends on the general health of the body, so when a man exercises regularly, the testicles function better and sperm count improves, Merhi says.

A 2014 study published in Human Reproduction examined 231 men seeking fertility treatment and their levels of physical activity. The researchers found that weight lifting, running, and jogging, were associated with higher sperm concentrations than other types of exercise like walking and aerobics.

While this study found that some types of exercise are better at improving sperm count than others, any exercise is better than none, says Temeka Zore, MD, OB-GYN, and reproductive endocrinologist at Spring Fertility. Because exercise reduces inflammation, which can improve sperm function.

Some studies have shown that certain types of exercise, like bicycling, could be associated with a reduction in sperm count, but more research is needed to draw definitive conclusions about what types of exercise are best, Zore says.

"Studies are limited and inconclusive on the exact type or amount of exercise that may improve sperm counts," Zore says. "There are no high-quality studies that conclusively state one exercise is better than another."

Smoking can negatively impact sperm count, so quitting can improve your sperm health. According to a 2007 analysis published in Human Reproduction, men who smoke more than 20 cigarettes a day experience a 19% reduction in sperm concentration compared to nonsmokers.

The exact reason why smoking reduces sperm count isn't entirely known, but a 2015 review published in the World Journal of Men's Health found that smoking can lead to DNA damage in the sperm, which reduces fertility.

Even if you've smoked for years, stopping will make your sperm healthier, Merhi says. It takes about three months for the testicles to produce fresh sperm, so men who quit at least three months before conception will have healthier sperm and a better chance at fertilizing an egg.

Moderate alcohol consumption, which is about two drinks a day for men, doesn't appear to have an adverse effect on sperm count, Merhi says. However, some studies suggest that heavy drinking, defined as 14 drinks or more a week, can reduce sperm quality and lower testosterone production.

Other drugs like opioids or marijuana can also negatively impact fertility. More research is needed to see if stopping substance abuse reverses the adverse effect it has on sperm health. But, in general, abstaining from substance use and developing healthy habits can improve your sperm count and fertility.

"If you are trying to conceive, we always recommend being the healthiest version of yourself, which means avoiding smoking and drugs and drinking alcohol in moderation if you choose to drink," Zore says.

D-aspartic acid (D-AA) is an amino acid that aids in the formation of proteins in the body. It is found in high concentrations in the endocrine glands, such as the ovary and testes. Because sperm, like any cell in the body, contains protein, D-AA is important for sperm function, Merhi says.

Low concentrations of D-AA can contribute to lower sperm count and motility, so taking a D-AA supplement might help, Merhi says. A 2012 study published in Advances in Sexual Medicine examined 60 men with fertility problems and found that taking D-AA supplements for three months substantially increased their sperm counts and sperm motility.

It is important to note that those in the study were not healthy individuals as they already had sperm disorders. Therefore, there is no conclusive evidence that D-AA supplements would increase sperm count in healthy individuals.

D-AA supplements can be purchased online and the dose is usually 2,000 to 3,000 mg taken daily, but you should consult with your doctor before taking any supplements, Merhi says. D-AA can cause irritability and headaches if you take the wrong dose, and its long term effects are not yet known.

What you eat also affects your sperm count and overall health. Antioxidants in particular may improve fertility, Merhi says. Vitamin E and C have been shown to be good antioxidants for sperm function.

A 2006 study published in the Journal of Medicinal food examined 13 men with fertility problems between the ages of 25 and 35. The men received 1,000mg of vitamin C supplements twice a day for two months. Their sperm count increased by more than 100% and their sperm mobility by 92%.

Foods rich in Vitamin C include:

Omega-3 fatty acids have also been shown to improve sperm function, Zore says. Omega-3 fatty acids are essential fatty acids our bodies cannot produce on their own, so we must consume them in our diets. Fatty acids are part of the sperm cell membrane, so adequate consumption of omega-3 fatty acids may improve sperm count and motility.

Foods rich in omega-3 fatty acids include:

Many factors can affect sperm count. Luckily, there are steps you can take that may increase your sperm count and boost your chances of conceiving. Exercising, eating well, and quitting smoking are all lifestyle changes you can make to improve your fertility and your overall health.

Follow this link:
6 ways to increase sperm count and improve male fertility - Insider - INSIDER

For all types, if you're struggling to lose weight, I often recommend omitting both gluten and dairy, as these foods can be inflammatory.

Anti-inflammatory foods are also important for promoting hormone balance and digestive function, especially for Warriors, Anchors, and Trailblazers. Begin by omitting sensitivities and incorporating more anti-inflammatory foods and spices, such as turmeric, ginger, blueberries, pineapple, and celery.

Protein is key for Anchors to support adrenal function, while Protector types may want to limit their intake of red meat in favor of more easily digested proteins.

You'll want to omit sugar, refined carbohydrates, and alcohol if you're a type who struggles with Candida overgrowth, most commonly Anchors and Protectors. This type of yeast overgrowth can cause bloating, fatigue, joint pain, and weight gainbut it's often a latent infection overlooked at most doctors' visits.

Read the original:
Struggling To Lose Weight? This MD Says Knowing Your "Weight Loss Type" Will Help - mindbodygreen.com

This post was contributed by a community member. The views expressed here are the author's own.

Luxor Nursing and Rehab at Sayville on the CICO Diet and if It Can Work for You

You're probably aware of the dizzying amount of diets available, and perhaps you have tried one or more of themto varying degrees of success.

If you're looking for a simple one to follow, consider the CICO diet, which stands for the calories-in, calories-out method.

Luxor Nursing and Rehab at Sayville discusses the theory behind it and how you can succeed at it.

A Diet That's Based on Math

If you're a person who likes numbers, the CICO diet may be for you. At its root, all diets come down to eating better (or less) and exercising regularly. This diet breaks down those habits into pure numbers.

The numbers suggest that a pound of body weight is equivalent to 3,500 calories per week. Thus, if you want to lose a pound per week, you'll need to consume 3,500 fewer calories per weekor 500 calories per day.

Calculate Your Calorie Intake and Output

For this, an app like LoseIt or MyFitnessPal will help greatly because it does the math for youjust input everything you eat (meals and snacks) and record your exercise (distance walked and the amount of time it took, for example). Do the first week as a baseline week under your normal habits. You'll then, through a combination of diet and exercise, want to get to 500 fewer calories than your baseline number for the following week. Assuming you lose a pound per week, if you find the diet sustainable, you're on your way to a successful weight loss plan!

All Calories Aren't Created Equal

You'll want to watch for high-calorie foods like avocados and nuts, and also be aware that 300 calories from an avocado are better than the 240 calories you would eat from a candy bar. This doesn't mean the candy bar is healthier than an avocado! Be wise and use common sense with your meal and snacking choices; an occasional splurge is okay, but keep it sporadic.

To learn more about Luxor Nursing and Rehab at Sayville and all of the services they offer, visit http://www.sayvilleluxor.com/.

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Luxor Sayville on the CICO Diet and if It Can Work for You - Long Island, NY Patch - Patch.com

Visceral fat, or belly fat, is stored deep inside your body. It surrounds and protects your internal organs. You cant see visceral fat, as its underneath your abdominal muscles. Besides the fact that visceral fat doesnt look great, carrying too much visceral fat is linked to a higher risk of diabetes, cardiovascular disease, and even certain cancers. By increasing the amount of aerobic exercise, you do, however, you could get rid of your visceral fat.

Aerobic exercise is the kind of activity which burns fat everywhere, particularly though, in the belly.

Health experts agree that anything which raises the heart rate and makes a person work up a sweat will help reduce visceral fat.

Regular aerobic exercise is one of the best ways to shed your visceral fat and burn belly fat.

Commonly known as cardio, it burns a lot of calories and helps to lose belly fat.

READ MORE:How to get rid of visceral fat - foods to help burn the belly fat

In astudywith the National Library of Medicine, a review of the effect of aerobic vs resistance exercise on visceral fat was investigated.

The study noted: Exercise therapy is an integralcomponent of obesity management, but the most potent exercise prescription for visceral fat benefit is unclear.

We aimed to evaluate the independent and synergistic effects of aerobic exercise and progressive resistance training and to directly compare the efficacy of aerobic and resistance training for beneficial visceral fat modulation.

A systematic review and meta-analysis were performed to assess the efficacy of exercise interventions on visceral fat content/volume in overweight and obese adults.

The study found that aerobic exercise is central for exercise programmes aimed at reducing visceral fat, and that aerobic exercise below current recommendations for overweight/obesity management may be sufficient for beneficial visceral fat modification.

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Physiologist Cris Slentz, Ph.D. said: Numerous studies have sought to identify the most effective form of exercise to get rid of that unhealthy fat.

If you want to lose belly fat, aerobic exercise is the better choice because it burns more calories."

One study revealed aerobic exercise burned 67 percent more calories than resistance training.

What really counts is how much exercise you do, how many miles you walk and how many calories you burn," Slentz said.

If you choose to work at a lower aerobic intensity, it will simply take longer to burn the same amount of unhealthy fat."

Dr Louise Wiseman said: We think about 90 per cent of our fat is subcutaneous and the remaining 10 per cent is visceral or inside the abdomen.

It stands to reason if you are carrying excess fat it is likely you are carrying excess visceral fat.

Having belly fat does not always mean there is a large amount of visceral fat as this can still be subcutaneous, but a larger waist can indicate deep fat beneath.

The only way to definitively diagnose the amount of visceral fat someone carries is by aCT or MRI scan which is just not feasible.

A simple tape measure may be the best guide to use at home.

The rest is here:
How to get rid of visceral fat: Including a certain exercise in your day may burn the fat - Express

Menopause diet tips: A woman's body goes through several changes during menopause. It is advised to consume a healthy diet to reduce its symptoms. Read here to know some diet tip for women straight from expert.

Menopause can bring many changes to a woman's body

Menopause marks the end of menstrual cycle in women. It usually begins between 45 to 55 years of age. This signifies that women cannot get pregnant naturally after menopause. During this period a woman's body goes through several hormonal changes. Irregular menstrual cycle is the most significant sign of menopause. It can lead to some unpleasant symptoms like vaginal dryness, hot flashes, mood swings, weight gain, slow metabolism, night sweats, hair fall and much more. A healthy diet and lifestyle can help manage these symptoms of menopause. In this article, Ms. Edwina Raj, senior dietitian at Aster CMI hospital shares some diet tips to manage menopause symptoms.

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Symptoms of Menopause: One of the most effective tips to ease menopause symptoms is to eat a healthy and balanced diet which includes a generous mix of all food groups. Here are other tips that can also be helpful.

Menopause is a normal part of every woman's life. Weight gain during menopause is a common problem that one may experience. There are many reasons behind it. Here are the reason behind weight gain during menopause and ways to tackle it.

Diet, nutrition and lifestyle collectively influence menopausal symptoms. Due to a drop in oestrogen hormone menopause is quite challenging for most of the women.

Ms. Edwina explains, "This is commonly observed that most women pay less attention to their diet due to their busy schedule. High consumption of caffeine, alcohol, smoking, lack of exercise and nutritional deficiencies such as zinc and vitamin B6 are major culprits for early menopause. Furthermore, eating processed, refined foods such as maida/white bread/baked goods, sugar, junk food and white rice can impact one's body fat percentage, metabolism and also increases the risk of insulin resistance which could interfere with hormone production."

Also read:Menopause Symptoms: 5 Tips That Can Make Menopause Easy For You

A healthy diet with exercise can help manage symptoms of menopause Photo Credit: iStock

Menopausal symptoms can be extremely distressing and painful but can be tackled in most women through lifestyle modifications, therefore it is necessary to restrict intake of caffeine such as coffee, tea, aerated drinks, chocolates, to limit alcohol, unhealthy trans-fat sources like packed foods, ready to eat, baked goods, sugar and limiting saturated fat such as red meat, rich desserts and outside food. It is also important to watch out the intake of Vitamin A in supplements used routinely and salt intake as high intake of salt often increases the risk of calcium deficiency. Hence it is necessary to limit the hidden sources of sodium in our diet and to consult Nutritionist before you supplement yourself.

Also read:Weight Gain And Menopause: Reasons Why You Gain Weight During Menopause; Know Some Weight Loss Tips For Women During Menopause

Avoid too much caffeine consumption during menopause Photo Credit: iStock

Foods which are promising to help women during menopause are:

1. Mindful and healthy eating with right balance in nutrients will not only delay but ease the symptoms of menopause and prevent you from nutritional deficiencies. Get personalized diet advice today!

2. According to research data consumption of foods containing antioxidants, zinc and vitamin B6 is beneficial by including daily intake of fruits, vegetables, leafy, nuts, oilseeds and fish.

3. Phytoestrogens that have oestrogen-like activity such as isoflavones present in soya bean/soya paneer, legumes, beans, dals and sprouts. Also, women can include flaxseed, cereals, fruits and vegetables.

4. Vitamin E rich foods such as sunflower seeds, vegetable oils, leafy vegetables, nuts or supplement will help to relieve you from perimenopausal symptoms

5. Choose healthy fats rich in omega 3 such as fish, nuts, oil seeds etc. and avoid unhealthy saturated fats.

6. Focus on Vitamin D sources like mushroom, fatty fishes and from fortified foods like milk, cereals, oil etc. This helps your body to utilise the intake of calcium.

Also read:Can Early Menopause Affect A Woman's Health? Know Symptoms, Causes And Complications Of Premature Menopause

Other herbs which are commonly used to treat menopause lack adequate data to prove its efficacy but most of them can be toxic to your liver, therefore, do not supplement yourself without consulting your gynaecologist or qualified dietician.

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(Ms. Edwina Raj, Senior Dietitian, Aster CMI Hospital, Bangalore)

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

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Menopause Diet Tips: Know What To Eat And Avoid To Reduce Symptoms - NDTV Doctor