The ketogenic diet - or 'keto' for short - is a high fat, low carb, restrictive eating plan that promises to help you lose weight.

It has also been deemed effective in treating epilepsy, but has been widely criticised by nutritionists for being restrictive and extreme.

Now a study published in Frontiers in Endocrinology, warns of another concern - keto may have an unexpected side effect of weakening athletes' bones during intense training.

Researchers from the Australian Institute of Sport and Australian Catholic University looked at 30 elite race walkers (25 male and five female) over three and a half weeks of intense athletic training.

About half of the group were assigned to a low carb, high fat ketogenic diet, getting between 75 and 80 per cent of their daily calories from fat. The other half stuck to a high carb diet. Both groups consumed the same amount of calories, relative to their body weight, and both groups ate a moderate amount of protein.

The team found that the athletes on the keto diet showed greater signs of bone breakdown than they had at the start of the study. Athletes on a high carb diet, however, showed no significant difference, according to the test results.

After reintroducing carbs into their diet, the keto athletes saw some improvement in their bone health, but they weren't back to full strength, the researchers found.

These results suggest that the ketogenic diet somehow sped up the breakdown of athletes' bones during intense exercise, and inhibited recovery, although it's not exactly clear how.

The new findings come alongside other criticisms of the diet, with experts suggesting that keto is only safe and effective over a short period of time.

Some experts have even warned that a longterm keto diet can damage the heart muscle.

"We believe that the keto diet may affect bone metabolism due to the downstream effects of low-carbohydrate availability on certain hormones, along with other factors," said Louise Burke, lead author of the study and head of sports nutrition at the Australian Institute of Sport in Canberra

It is not clear from this study how the keto diet will affect bone health over a longer period of time and whether athletes may be able to adapt the diet to reduce symptoms.

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Following a keto diet could weaken your bones and increase your risk of injury - Luton Today

Start (Dec. 31): 447 lbs.

Two weeks ago: 433 lbs.

This week: 437 lbs.

Total lost in 2020: 10 lbs.

Shortly after writing these words two weeks ago, I began to struggle: Although I have not yet struggled with any major issues so far this year, I know that eventually life will knock me down again, and Ill have to work hard to get back up.

Yup, I got knocked down, and now Im back up again.

It all started with my new work schedule and a special project that required a lot of long days, extra attention to detail and creativity. Needless to say, it took a lot of energy out of me, and when I dont have the energy, I dont have the will power to behave. Ill start making excuses as to why I cant exercise and justifications as to why its OK to eat that junk food or drink that beer.

When things get busy at work, sometimes the dishes dont get done in a timely manner, and after a long day, the last thing I want to do is wash dishes so I can cook a healthy meal. I end up choosing the quicker option of picking up food, such as frozen pizza, that I can just pop in the oven. The next day, its something else, then something else, and before I know it, Im out of control.

A little extra sleep helps. So does exercise, especially when you are forced to get the exercise.

After the snowstorm last Friday, for example, I had to shovel about 18 inches of snow out of the driveway so we could get the cars out. On Friday night, I moved all the snow from my wifes side of the driveway to my side of the driveway in front, behind and on top of my 2012 Ford Focus. You couldnt see my car at all.

On Saturday, I was busy announcing the Gala Parade in front of the town hall for the Saranac Lake Winter Carnival and was too tired afterward to shovel.

On Sunday, I spent three hours shoveling my car out, taking breaks by sitting on the front steps of my house and listening to the blue jays make all kinds of noise. It had warmed up, too, so it was pleasant. I actually enjoyed it. It was meditative, if that makes any sense. I was at peace while I was out there. It helped me recharge and get back on track.

Even with two weeks of questionable behavior eating junk food, meat and drinking a six pack of beer Im still 10 pounds down for the year.

I have a feeling my struggles will continue in the coming months, as I feel cabin fever setting in, and spring isnt coming anytime soon. Thats usual this time of year. With almost four months of winter weather, its getting me down, and I feel the need more than ever to reach for comfort food.

In April 2014, when I was down 60 pounds on the first round of the Lake Placid Diet, I wrote about cabin fever and how I was self-medicating:

I keep placing sunshine on my daily list of positives when the sun is out. Even then, I continue to find myself in a dark place this time of year.

With the long winter almost over, tax day reminds me of finances, which always give me stress, especially after learning last week that its going to cost $700 to fix my car. I hate money problems.

I also hate this time of year. Ive been suffering from cabin fever for almost three months, and its getting worse. There is no spring break in my world, so theres no hope Ill get better any time soon. My spirits could be lifted if I took a small break, but where would I go? I cant afford to travel. And spring break in the Adirondacks doesnt cure cabin fever, not with fresh snow on the ground this week. So Im stuck with the urge to self-medicate with food.

I go through short periods of depression once in awhile. Thats normal, isnt it? I even find myself enjoying the melancholy. Its a good time to reflect on whats important in life. But the depression is always deeper in March and April.

Before starting this column, I shut the blinds in my office, closed the door and turned off all the lights except for a warm antique desk lamp my mother gave me. Its just me, the light, and the computer, and Im doing what I like best writing. Its therapeutic.

Foods always been my answer to depression, not alcohol, illegal drugs, medication, therapy or religion. I keep rubbing my eyes, searching for answers and not finding any. I just find more questions and the uneasy craving for food, knowing all the time that stuffing my gut wont solve a thing.

Still, it makes me feel better in the short term. Over and over, one day after another, giving myself a high with food, kept me going for years. But its an addiction I want to break, one that the Lake Placid Diet was designed for.

I spent years looking forward to dinner as the highlight of my day, and on weekends, it would be breakfast, lunch and dinner. I would just eat and eat and eat. It was a time to enjoy food behind closed doors, leaving the stresses of everyday life for a short time while I indulged in the guilty pleasures on my plate, feeding myself well past the feeling of being full. I dont drink a lot of alcohol, and I dont smoke or do drugs. Food is my addiction.

I cant promise that when I see you next Ill be out of this funk, but I will promise to try not to self-medicate with food. And Ill still be seeking that sunshine until I finally feel better.

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Gearing up for my annual battle with cabin fever - Lake Placid Diet by Andy Flynn - LakePlacidNews.com | News and information on the Lake Placid and...

The disruption to shift workers natural bodily rhythms may play a part in their increased risk of disease, according to a new study.

Every human body runs on a 24-hour clock. This system, known as the circadian rhythm, uses factors such as daylight to determine when a person sleeps and wake.

It also has an effect on bodily functions such as metabolism and cognition. However, in the modern age, technology and varying working hours can disrupt this delicate balance.

Conflict between a persons natural bodily rhythm and the way they live can have a number of detrimental effects, including hormonal changes.

These alterations can lead to metabolic syndrome. This is a condition that increases a persons risk of stroke, type 2 diabetes, and heart disease.

Night shift workers, who make up almost around a fifth of the United States workforce, are more likely to experience these effects than others. Not only are they more likely to develop sleep disorders, they are also at a higher risk of cardiovascular disease and type 2 diabetes than other workers.

Also, people who work irregular or rotating shifts may face an even greater risk of sleep problems and metabolic syndrome.

Previously, researchers believed that the lifestyle habits that tend to go hand-in-hand with shift work was responsible for this increased risk. However, no solid evidence exists to back up this belief.

Researchers are therefore beginning to dig deeper into the relationship between shift patterns and metabolic syndrome.

A new review in the Journal of the American Osteopathic Association did exactly that, focusing on the circadian rhythm.

Examining a number of studies and clinical trials from 2018, the review authors used the findings to propose ways of reducing the circadian impact of shift work, such as optimizing sleep and diet.

Its true that getting enough sleep, eating right, and exercising are critical to everyones health, says lead study author Kshma Kulkarni, from the Touro University College of Osteopathic Medicine in California.

However, the nature of shift work is so disorienting and discordant with those principles, we really need to help people in those jobs strategize ways to get what they need.

It is not only individual workers who can help. Employers and healthcare professionals also have a responsibility to make changes.

Good quality sleep is one of the simplest ways to prevent detrimental health effects. Shift workers themselves should try to sleep for 78 hours at the same time every day, suggests Kulkarni.

In order to aid the bodys natural cycle, workers should try to sleep in the evening, or as close to the evening as possible. They can take naps earlier on, and these should last between 20 and 120 minutes.

Moving away from rotating shift patterns is one way employers can help in this area. Kulkarni also suggests that employers should ensure that shifts begin before midnight and last for no longer than 11 hours.

Nutrition is another element to tackle. Research has shown that shift workers tend to miss meals and opt for sugary snacks instead.

Eating three meals per day is vital, says Kulkarni. These meals, along with any snacks a person has, should include a good amount of protein and vegetables.

Consuming more calories earlier in a persons day is also a beneficial step to take. Employers should therefore try to schedule breaks earlier in a shift and offer more healthful snack options.

Shift workers should also try to take exercise levels into account. Kulkarni recommends working out around the same time each day, at least 5 hours before bedtime.

It may be best to prioritize aerobic exercise, such as running and dancing, as this may boost the quality of a persons sleep.

These three factors are not the only lifestyle choices that may benefit shift workers.

Sufficient light exposure may also help. Certain light sources can alter a persons circadian rhythm to their advantage.

Night workers should try to increase their exposure to light before shifts and throughout. Installing high intensity lights in workplaces can also help employees feel more awake.

It is also important to avoid blue light 23 hours before going to sleep.

Kulkarni and colleagues also believe that medical treatment is of interest.

Medications that help control the sleep cycle, such as certain benzodiazepines and antidepressants, may benefit people at risk of metabolic syndrome.

Similarly, a physical technique called osteopathic manipulative treatment can reduce the amount of time shift workers spend trying to fall asleep.

It is critical we address the health issues facing people in this line of work, Kulkarni explains, particularly because the strength of our economy and safety of our society depend heavily on night shift workers.

To prevent metabolic syndrome, healthcare professionals should check workers especially those in sectors including hospitality and the emergency services for signs of a disrupted circadian rhythm.

With early detection, a person can successfully implement lifestyle modifications and treatment regimens.

However, further research is necessary to determine the most effective strategies.

Original post:
Using the bodys natural cycle to improve shift workers health - Medical News Today

Its been said that a thousand-mile journey begins with one step. Similarly, a journey to a healthier you begins with just one consultation.

There are an endless number of reasons why our health starts to slip away from us as we get older. A demanding career, family commitments, age and injury all these things can impact our ability to adhere to a program focussed on healthy living.

But the good news is that there are people here to help.

Live Well Exercise Clinic is a state-of-the-art exercise facility that provides professional fitness training and healthy lifestyle coaching to members of any age, shape or size. By using exercise as medicine, the expertly trained and educated staff at Live Well coach members on developing healthy habits that lead to sustained lifestyle change and improved quality of life.

Live Well Exercise Clinic in Lynn Valley has been open just over a year now and has already helped dozens of clients on their journey to find their way back to a healthier self.

Take Live Well member Tanja for example. Fed up with the constant guessing game of which diet and which gym would serve her best, Tanja decided to seek professional help to finally find a long-term solution to her health concerns.

Like many others, I have been yo-yo dieting for the majority of my adult life and stuck on the weight loss and weight gain cycle for years. I have tried every diet program and joined just about every gym, says Tanja.

Thats when she found Live Well.

Live Well fosters a friendly and welcoming community, and this motivates me to keep coming to exercise classes. Sessions are structured so that there is a different educational and inspirational component with each visit. Also, if something is not quite working for me, staff is always on hand to answer my questions and help me adjust my own personal program to suit my needs, says Tanja.

I have learned to incorporate (and even enjoy) regular exercise in my life again. Along with gaining more muscle strength and stamina, I also noticed that after a few months of doing the Live Well program I had less knee and joint pain! I feel physically stronger and more confident, and I am enjoying exercising my body and treating it well.

Unlike Tanja, Live Well member Tory had apprehensions about exercising for years due to her fear of injury, anxiety and lack of preparedness but after years of stagnant living she soon found that she couldnt delay her health journey any longer.

I spent years trying to get fit and lose weight, trying all sorts of things but nothing worked until Live Well. My balance was bad, my strength was minimal and I was scared. My whole life Ive taken horrible falls, many with serious injury, says Tory.

Since Ive been with Live Well, I have not fallen at all. The trainers are so amazing, if something doesnt work for you or you feel unwell they find an exercise you can do. Everyone has a different program with exercises just for them. There is no competition, the gym feels more like a sanctuary than a gym.

Some members have found inspiration to seek out and sustain healthier habits together like married Live Well couple Irene and Lloyd.

Lloyd and I both realized we needed to have some structured exercises as we age and we wanted it to be in a safe and supervised environment so that we could maintain and build strength, flexibility and stamina, said Irene.

Lloyd saw an ad for Live Well, looked into it and suggested we go. It has been a very positive and enjoyable experience. The groups are small, the exercises are designed for each individual and we work and advance at our own pace. It isnt a competitive environment and everyone in each session is at a different level.

Whatever the reason for seeking out Live Well, each member is able to find the safe and secure environment that they need to flourish. With just one consultation, the journey to a healthier you begins. Come visit us today and let us show you the path to a lifestyle youll be happy to have.

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Start your Health Journey with Live Well Exercise Clinic - North Shore News

Cramps are involuntary, localized muscle contractions that are often painful. Leg cramps typically affect the calf muscle, though they can occur in other parts of your leg as well (1).

These contractions commonly occur at night and can last seconds to minutes. Most leg cramps are over in less than a few minutes (1).

Although their exact cause isnt always clear, multiple factors, including pregnancy, medical treatments, insufficient blood flow, and the use of certain drugs, may increase your risk.

The keto diet may make you more susceptible to leg cramps for several reasons (2).

A potential cause of leg cramps is an electrolyte imbalance.

Electrolytes are minerals that are essential for critical functions in your body, such as cell communication. They include sodium, magnesium, chloride, potassium, calcium, phosphate, and bicarbonates (3).

If your levels become depleted, your nerve cells may become more sensitive. In turn, this leads to pressure on nerve endings, which may cause muscle spasms (4).

When adapting to the keto diet, your body may lose more electrolytes through urination in response to decreased levels of blood sugar and the hormone insulin (5).

This loss is typically greatest during the first 14 days of transitioning to keto, so muscle cramps related to electrolyte imbalance may be worse during this period (5).

People transitioning to the keto diet often urinate more due to factors like reduced insulin levels and increased sodium excretion. In turn, increased urination can lead to dehydration, another potential cause of leg cramps (1, 5).

Dehydration is one of the most common keto side effects and may thus increase your risk of leg cramps (6, 7, 8).

All the same, evidence is mixed and more studies are needed (9).

Several other factors may also cause leg cramps.

For example, certain medications, such as diuretics, asthma drugs, and statins, are associated with an increased risk of these pains (10).

Additionally, sedentary habits, old age, strenuous physical activity, and medical conditions like liver and kidney failure are associated with leg cramps (11, 12).

People on the keto diet may experience leg cramps due to dehydration and electrolyte imbalances. Other causes of leg cramps include sedentary habits and certain medications.

Aside from leg cramps, other symptoms associated with the keto diet include headaches, constipation, and fatigue collectively known as the keto flu.

These symptoms may likewise be caused or worsened by dehydration and electrolyte imbalances, making prevention all the more important.

The best way to prevent and treat leg cramps on keto is to ensure that youre eating nutritious foods, supplementing if necessary, and staying properly hydrated. Here are a few tips:

If you have persistent or extreme leg cramps, you should visit a health professional to ensure that youre not experiencing symptoms of a more serious medical condition.

Staying hydrated, consuming plenty of electrolytes, and engaging in gentle physical activity may help reduce your chances of leg cramps on keto.

While many people swear by the keto diet, transitioning to a very low carb, high fat diet can lead to uncomfortable symptoms, including leg cramps.

Nonetheless, making a few simple changes to your diet and lifestyle, such as staying hydrated, eating plenty of electrolyte-rich foods, and engaging in gentle activity, may help treat and prevent keto-associated leg cramps.

If youre experiencing leg cramps, try out a few of the tips listed above but remember to visit your healthcare provider if your cramps are persistent or extreme.

View post:
Leg Cramps on Keto: Causes, Treatment, and More - Healthline

By Swati Srivastava | 02/14/2020

According to Nursing Assoc. Prof. Samuel Green, mindfulness is defined as being present in any situation.

With classes, extra-curricular activities and limited budget, it can be hard for students to always maintain healthy lifestyles. Many students try to eat a balanced diet, exercise and meditate or practice self-care. At times, it may be difficult to establish a routine, but various communities and programs on and near Grounds can help them keep up with their goals.

Many choose to practice mindfulness, which is the act of focusing attention on the present moment while acknowledging thoughts and emotions that arise. Mindfulness has been shown to help reduce stress and boost overall mood and health. Mindfulness practices are taught in various University classes as well as drop-in classes from organizations such as the Contemplative Sciences Center and the Mindfulness Center.

Jon Kabat-Zinn, American professor emeritus of medicine at the University of Massachusetts Medical School, was a key figure in the development of mindfulness practice in the United States. Hypothesizing that mindfulness may help patients experiencing chronic pain, Kabat-Zinn created the eight-week Mindfulness-Based Stress Reduction program in 1979. It went on to become the precedent for mindfulness programs and classes throughout the country.

According to Nursing Assoc. Prof. Samuel Green, mindfulness is defined as being aware in any situation.

The point is to be present with whatever comes up, [whether it is] pleasant, unpleasant or neutral, Green said. As a result of doing that over and over and over again, the mind becomes less reactive.

Studies have further shown mindfulness helps those who are suffering from chronic pain, including people who rely on opioids as painkillers.

Green and John Schorling, director of the Universitys Mindfulness Center and professor in the University School of Medicine, explained that the exact mechanism by which mindfulness provides physiological benefits is not yet well understood. But researchers have been able to conclude that it helps reduce levels of stress hormones such as cortisol and adrenaline. This reduction can lead to benefits, including better immune system function and decreased inflammation.

Schorling also mentioned that mindfulness has been shown to decrease the feeling of burn-out in healthcare providers. In addition to MBSR classes, the Mindfulness Center also offers a class specifically designed for the University Health Systems employees. Although it is based on MBSR, the Mindfulness for Health System Employees class focuses on teaching employees to balance self-care with patient care via mindfulness, Schorling explained.

We often use the airline analogy in case of a drop in cabin pressure, put your own oxygen mask on first before helping others, Schorling said in an email to The Cavalier Daily.

Although the Mindfulness Center is open to the greater Charlottesville community, the classes require a fee and are not aimed at students, Green explained. Instead, for University students he teaches a class in the School of Nursing. Green said that students often say they wished they had taken the class earlier and explained how it helps them.

Students who are pretty good about doing the daily practice, after three or four weeks, find that they're getting that 20 minutes back in the rest of the day because they're more focused, and they get work done faster and better, Green said.

Diane Whaley, education professor and director of lifetime physical activity program, explained that the kinesiology department also offers many mindfulness, meditation and yoga classes for University students. Due to the increasing popularity of these classes, the department also offers a yoga class KINE 1410 with one section reserved exclusively for first-year students.

These kinesiology classes, as well as Greens class, are all one credit and are graded as credit or no-credit rather than being assessed using the letter-grade scale. The classes have a strict attendance policy, as they involve practicing mindfulness in person.

Whaley highly encourages students to try these classes.

"I think one of the misconceptions is that it's hard to do or you have to spend a lot of time doing it and that's just not true," she said. The first important step in alleviating stress is recognizing it, and mindfulness gives us that break to take a step back and say, what am I worried about?

In addition to academic classes offered by the University, students can attend drop-in classes at the Contemplative Sciences Center. Leslie Hubbard, program director for student engagement and contemplative instruction at the Center, explained that its vision is to promote student flourishing in other words, help students reach their full potential and wellbeing.

Robin Albertson-Wren, an instructor at the Contemplative Sciences Center, encourages students to attend drop-in meditation and mindfulness classes offered at Clemons Library. Students can enjoy these classes for free, and Albertson-Wren noted that most of the classes are conveniently located in Clemons.

Whaley, Green and Schorling echoed the sentiment of taking a class to help students keep up with mindfulness practices and integrate them into their schedules.

Albertson-Wren also suggested using daily concrete tasks, such as picking up keys or walking through a certain door, as times to pause slightly and take a few deep breaths.

Lastly, Whaley emphasized the importance of college students taking time now to prioritize self-care practices.

It's really important, I think, to establish these habits now before you get into your careers, because if you're thinking you're going to balance your work-life ten years down the road, that's very difficult to do, Whaley said.

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Various classes offer students and community opportunities to practice mindfulness - University of Virginia The Cavalier Daily

A vast body of evidence demonstrates that exercising regularly offers a bulwark against life-threatening complications, such as heart disease. The case for exercise could not be clearer but when it comes to how much you need to do to extend your lifespan, the jury is often out. Research is increasingly shedding light on this area, however, and one study shows that even a little exercise can go a long way.

The NHS recommends adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week to reap the health benefits.

While the more exercise you do the better, according to findings published in the British Journal of Sports Medicine, even partaking in 10 minutes of exercise a week a day can reduce your risk of developing life-threatening complications.

The study was based on data from more than 88,000 U.S. adults who participated in the National Health Interview Survey between 1997 and 2008. All of the participants were ages 40 to 85 and did not have any chronic diseases when they took the survey.

They also provided demographic and health information, and were tracked by researchers for about nine years.

READ MORE:How to live longer: This simple activity may increase your life expectancy

About 8,000 people died during the follow-up period, and the researchers found virtually any amount of exercise reduced the risk of dying of cardiovascular disease, cancer or any other cause.

What was particularly noteworthy is the study found participants who did just 10 to 59 minutes of light-to-moderate intensity physical activity each week had an 18 percent lower risk of early death than people who were sedentary.

The findings also revealed they also had a 12 percent lower risk of dying from cardiovascular issues during the study and a 14 percent lower risk of dying from cancer.

Whats more, these reductions in risk increased the more people exercised.

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People who got 60 to 149 minutes of light-to-moderate exercise per week had a 22 percent lower risk of early death than sedentary people, and those who got 150 to 299 minutes had a 31 percent reduced risk.

In addition, those who engaged in 300 to 449 minutes of light-to-moderate physical activity per week was linked to a three percent lower risk of dying during the study period.

Out of all of the exercises available, aerobic exercise comes out on top for its myriad health benefits.

One of the primary health benefits of doing aerobic exercise is it helps keep visceral fat at bay.

Visceral fat is a harmful form of belly fat that lies close to internal organs and can trigger a range of deadly mechanisms in the body.

Emphasising the effectiveness of aerobic activity to attack visceral fat, many studies have shown that aerobic exercise can help you lose visceral fat, even without dieting.

For example, an analysis of 15 studies in 852 people compared how well different types of exercise reduced visceral fat without dieting.

They found moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting.

Aerobic exercise generally refers to any activity that gets your heart pumping and makes you breath faster than you normally would when resting.

Walking, jogging, biking, dancing, and swimming are popular examples of aerobic activity.

Of course, it is also important to compliment an exercise regime with a healthy, balanced diet too.

The NHS advises eating a low-fat, high-fibre diet, which should include plenty of fresh fruit and vegetables (five portions a day) and whole grains.

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How to live longer: Do this much exercise each week to increase your life expectancy - Express

Springfield Hospital will likely cut ties with nine health clinics throughout the region as part of its bankruptcy plan.

The clinics in Springfield, Londonderry, Ludlow, Chester, Rockingham and in Charlestown, New Hampshire are currently part of Springfield Medical Care Systems, and they are tied to Springfield Hospital.

But Springfield Hospital is working to become part of a three-hospital system with Mt. Ascutney Hospital and Health Center in Windsor and with Valley Regional Hospital in Claremont, New Hampshire. Dartmouth-Hitchcock Medical Center would likely oversee the new organization.

More from VPR: Vermont's Springfield Hospital Files For Bankruptcy [June 27, 2019]

Springfield Medical Care Systems CEO Josh Dufresne said the clinics cannot remain tied to Springfield Hospital under the proposed three-hospital partnership.

As were looking to split these two companies apart and be completely independent, we have to make sure that the right services stay within the right company, Dufresne said.

Neil Mallan, 50, lives in Saxtons River and goes to the Rockingham Health Center in Bellows Falls. His doctor there got Mallan enrolled in the lifestyle medicine program, which is run out of the Springfield Health Center, one of the clinics in the system.

The lifestyle medicine program stresses diet, exercise and mental health to address chronic health issues, and Mallan said the connection between the clinics led to dramatic improvements in his health.

It has changed my life in a sense that I have a little bit more self-esteem. I feel better, Mallan said. I have big plans to see my grandchildren grow up and to be able to be active during that period of time. And its just been great for not only me but for the whole family.

More from VPR: Green Mountain Care Board Pushes Sustainability As Rural Hospitals Struggle [Oct. 15, 2019]

Since April, Mallan has lost 50 pounds, and hes no longer taking diabetes or cholesterol medication.

Dr. Scott Durgin leads the wellness program at the Springfield clinics and he said healthcare services in small rural towns have to be aligned within a larger system to better serve people who live far from population centers.

When Im working in Ludlow, there are certainly patients that I see there that cant go anywhere else, theyre just going to be able to see a provider in Ludlow," Durgin said. "And I think the same goes for Springfield, and Londonderry and Charlestown. And I think that provides a much better service for those that need it the most."

'It's uncertain right now'

This model, of having a hospital coordinate healthcare services in rural communities, has been happening more frequently as primary doctors struggle to keep their practices open.

Dufresne, the Springfield Medical Care Systems CEO, said the clinics lost $2.5 million in 2018 and will have to submit a separate plan to the bankruptcy court. And that could mean consolidation, or closure, among the many services the clinics now offer.

And what were doing right now is meeting internally with each one of the departments," he said. "We do feel its key that those department folks know whats going on prior to having community dialogue or press releases or those type of activities."

The medical offices offer dental, and eye care, mental health support, general medicine, and even child care at two sites. And Dufresne said in a sparsely populated region like southern Vermont, the models just not working.

More from VPR: As Losses Mount, Some Hospitals Request Steep Rate Increases [Aug. 1, 2019]

Where we went astray a bit is we started to become everything to everyone, he said. And we started to do services, maybe broader services, than what we probably should have focused on. And do we continue that? Its uncertain right now.

Once the bankruptcy plan is finished for the medical care system, community meetings will be held to discuss how the changes might affect the region.

Springfield Hospital will submit its bankruptcy plan to the court in early spring.

See more here:
Springfield Hospital Looks To Sever Ties With Clinics In Bankruptcy Plan - Vermont Public Radio

By Shirley Bose If its your birthday today Planetary positions are auspicious for travel, particularly for work/business. Visiting several new destinations is exciting and negotiations being successful is also revealed. Planning career/business moves for the next one year is important, keeping long term goals in mind. Income/profits increase. The relationship with your spouse/partner is good, but sometimes you feel there is less emotional connection. Follow diet/exercise plans.

Capricorn: Dont complicate life with an avoidable relationship. News from overseas is quite unexpected. Karmic undercurrents advise being on guard though some work related issues have been logically resolved. Colours: lime green/white.

Virgo: Focus on one task at atime instead of multi-tasking. Getting enough sleep is important. Karmic undercurrents reveal an unexpected surprise is thrilling and just what youve wanted. Colours: bronze/grey.

Aquarius: A wholesome and balanced life is what you aim for. Anxious feelings disappear unexpectedly. Karmic undercurrents advise gradually changing a traditional approach to a more modern way of thinking. Colours: lavender/brown.

Gemini: Just do your duty, letting go of what is not important. Business/career move ahead rapidly. Karmic undercurrents advise taking assertive action since you are in an advantageous position. Colours: maroon/gold.

Libra: Work runs according to schedule and two deadlines are met without any major delays. Resolving a misunderstanding immediately is better. Karmic undercurrents advise being sensitive to a friends moods. Colours: rust/yellow.

Pisces: The present karmic cycle favours enhancing work-related knowledge. Some sign up for a seminar. Karmic undercurrents advise not spending inordinate amounts of time alone. Dont become a recluse. Colours: turquoise/red.

Cancer: Dont worry about circumstances that are karmic in origin. Just do your best to systematically work through them. Karmic undercurrents advise living in the moment peacefully and with faith. Colours: khaki/mustard.

Scorpio: Social life sets a good pace once more and friends make plans. Money owed to you by someone is returned. Karmic undercurrents advise not procrastinating. Do the work immediately. Colours: white/scarlet.

Leo: Stay away from people who regularly play mind games. Karmic undercurrents reveal receiving karmic justice in a job done well feels good (someone else had taken credit for it). Colours: purple/red.

Go here to read the rest:
Horoscope today: Here are the astrological predictions for February 14 - Mumbai Mirror

Its cold, its dark, and youve got zero motivation. Well, one trainer has good news for you: you only need to commit to seven minutes, three to four times a week. Not only could you lose weight and build muscle something thats essential for everyone over the age of 30 but it builds up bone density and targets belly fat, a common midlifer problem. Sounds do-able, right?

HIIT is nothing new you see people doing it in their local park every weekend. But Zana Morris, personal trainer and founder of The Clock gyms in London, has a unique take: we need to do it much harder and for a much shorter time. "You should be totally exhausted after six reps, Morris says, then you move on to the next exercise.

"The key is to think of it like sprint training: you wouldnt sprint for 45 minutes, you run all out for a few minutes. Its the same with HIIT when youre doing it right its about short, sharp bursts.

When I join Morris well-heeled, mainly middle-aged clients at her luxe Marleybone gym for a month in December, I do a different circuit on each visit, either legs and bum, shoulders and arms or back and chest, and am out the door in under 10 minutes. Its a get in, get on, get the job done approach, Morris laughs.

Her approach, which she has been honing for more than 20 years, is backed up by a plethora of research, including a recent study in The American College of Sports Medicine (ACSM) Journal which found that seven minutes was enough to get the fitness benefits. You really can see a difference fast when you do seven minute really intense sessions, Morris says. On average, when you team it with the right nutrition, we see clients lose around 6-7lbs of fat and gain 2-3lbs of muscle.

The reason, Morris explains, is down to our hormones, particularly insulin levels. Any weight around our middle is insulin related, she says. Put simply, insulin, the hormone that regulates the levels of glucose in the blood, can cause weight gain when the cells absorb too much glucose or blood sugar and convert it into fat. Not only can it make you fatter, but in a catch-22 situation, increased body weight can also lead to higher insulin levels. Sleep affects your insulin levels, as does eating carb-heavy or sugary foods and stress all midlifer concerns.

But micro HIIT sessions can reverse that a study published in the journal Frontiers found that a ten-week HIIT training programme in sedentary adult women at risk for type-2 diabetes had positive effects on their insulin levels, while a separate Brazilian study confirmed the same thing, looking at sleep-deprived men and the effect that HIIT had on their insulin levels.

Theres an added benefit to performing HIIT, according to Pamela Peeke, assistant professor of medicine at the University of Maryland and Equinox Health Advisory Board member: The healthy stress your body undergoes during HIIT triggers autophagy, which rids your body of cellular debris and stimulates the production of stem cells, the primary regenerative cells in the body. The more stem cells you have, the better you are able to induce super autophagyits a cycle. Think of it as a spring-clean for your cells.

Peeke recommends HIIT training three times per week plus find every opportunity to add one, two, three minutes of HIIT to your day." Such as doing as many squats as you can in a minute while you wait for the kettle to boil or racing for the bus at a full-out pelt.

But for added benefit, as Morris has found with herself (she has roughly the same body composition now shes in her mid-forties as she did as a 20-year-old) and her clients, is to add in weights. After the age of thirty, we lose between 3-5pcof muscle per decade in a process called sarcopenia (most men will lose about 30pcof their muscle mass during their lifetimes). Its problematic because it not only leads to diminished strength as we get older, but makes us more prone to breakages, according to a study from the American Society for Bone and Mineral Research.

More pressingly, the amount of muscle you have has affects on your weight. Its estimated that 1lb of muscle burns about 50-100 calories per day, Morris explains. So, by the time youre 40, if youve already lost around 5lbs of muscle due to natural age-related wastage, you would need 500 calories less per day. But not many of us reduce our calorific intake in fact, we often increase it. The antidote is to try to rebuild that muscle.

When I train with Morris for four weeks over December, I build up my strength surprisingly quickly. In four weeks I am able to lift 110 kgs on the bench press machine, up from 80kgs at the start. In a month I gain 2.5 lbs of muscle taking me back to my twenty-something levels.

While having a trainer on hand to set your weights up is a luxury, the exercises are easy to replicate at home or in your own gym. You can do 60 squats in a minute, or as many as you can do, or swimming sprints in your pool. You can do it with almost any exercise, Morris says. But dont in the zeal of January restarts think that more is better. In fact, going over the 30-minute mark has negative effects on our ability to build muscle because we start to produce cortisol, which can lead to muscle atrophy. Morris shudders when she thinks of midlifers doing marathons and triathlons (I darent tell her Im one of them).

At the same time nutritionist Mackenzie Dumas looks at my diet. She points out that theres little point training if Im going to continue with my nightly Maltesers/ half a bottle of wine habit. For the first 12 days Im on a high fat, low carbohydrate diet which comprises of a lot of avocado and eggs, and almost zero carbs. During this period, I lose eight pounds of fat, according to Dumas callipers. Then she moves me onto a more sustainable high protein, low carbohydrate diet, which is broadly what the surgeon Dr Andrew Jenkinson author of Why We Eat (Too Much), recently recommended in The Telegraph.

The month under Morris's guidance has been a huge re-education in fitness. Out goes the half-hearted Sunday morning boot campbootcamp in the park, replaced by seven-minute power sessions with my kettlebell.

See the rest here:
Get ready for micro HIIT: the seven-minute workout that could transform your body, and your life - Telegraph.co.uk