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Monthly Archives: November 2017

Longer Life With Diet

Diet plays an important role in personal health it can be described as a pattern of eating and balanced diet provides nutrients that are considered necessary to maintain our health. Studies have revealed that diet is one of the sources through which diseases such as cancer, coronary heart disease, birth defects and cataracts can be prevented.

There are many food items which are suggested by doctors and experts that are considered healthy and must be included in every meal. Some of these food items are green tea, oats, curd, olive oil, salad etc.

We can also lose weight by adjusting some of our diet plans and eating habits.

Mentioned below are some diet tips to lose weight while staying healthy:
Eat fresh and organic foods. Recent research and studies have revealed that pesticide, herbicides and other chemicals used on food and vegetables are one huge cause of obesity and weight gain.

Bite slowly and chew it. This tip is very helpful as your brain gets the message that you are eating more than you actually are. One should use smaller plates and bowls for eating as it also one way to fool your brain into believing that you have eaten more.

Water is a very important essential element of human’s body. One should drink at least 8-10 glass of water per day. During a glass of water 15 minutes before having your meal as it makes you feel fuller without eating any kind of food.

Do not drink sodas, Pepsi; cola etc. as they are full of chemicals and sugar. One bottle of Pepsi contains at least 20 tablespoons of sugar so there is no point in drinking any of these.

Other things that can help you to lose weight without losing your health are:
1- Eat your favorite meal once in every 15 days it will help you in starting afresh for your upcoming days and you will not feel deprived.
2- Include salads and vegetables in your every meal.
3- Exercise daily and consistently. If you exercise with gaps it will lead you to nowhere. Instead, you will feel frustrated.

Intermittent Fasting

Fasting, or periods of voluntary abstinence from food has been practiced throughout the world for ages. Intermittent fasting with the goal of improving health relatively new. Intermittent fasting involves restricting intake of food for a set period of time and does not include any changes to the actual foods you are eating. Currently, the most common IF protocols are a daily 16 hour fast and fasting for a whole day, one or two days per week. Intermittent fasting could be considered a natural eating pattern that humans are built to implement and it traces all the way back to our paleolithic hunter-gatherer ancestors. The current model of a planned program of intermittent fasting could potentially help improve many aspects of health from body composition to longevity and aging. Although IF goes against the norms of our culture and common daily routine, the science may be pointing to less meal frequency and more time fasting as the optimal alternative to the normal breakfast, lunch, and dinner model. Here are two common myths that pertain to intermittent fasting.

Myth 1 – You Must Eat 3 Meals Per Day: This “rule” that is common in Western society was not developed based on evidence for improved health, but was adopted as the common pattern for settlers and eventually became the norm. Not only is there a lack of scientific rationale in the 3 meal-a-day model, recent studies may be showing less meals and more fasting to be optimal for human health. One study showed that one meal a day with the same amount of daily calories is better for weight loss and body composition than 3 meals per day. This finding is a basic concept that is extrapolated into intermittent fasting and those choosing to do IF may find it best to only eat 1-2 meals per day.

Myth 2 – You Need Breakfast, It’s The Most Important Meal of The Day: Many false claims about the absolute need for a daily breakfast have been made. The most common claims being “breakfast increases your metabolism” and “breakfast decreases food intake later in the day”. These claims have been refuted and studied over a 16 week period with results showing that skipping breakfast did not decrease metabolism and it did not increase food intake at lunch and dinner. It is still possible to do intermittent fasting protocols while still eating breakfast, but some people find it easier to eat a late breakfast or skip it altogether and this common myth should not get in the way.

Ketogenic Diet

When you eat a very low amount of carbs your body gets put into a state of ketosis. What this means is your body burns fat for energy. How low of an amount of carbs do you need to eat in order to get into ketosis? Well, it varies from person to person, but it is a safe bet to stay under 25 net carbs. Many would suggest that when you are in the “induction phase” which is when you are actually putting your body into ketosis, you should stay under 10 net carbs.

If you aren’t sure what net carbs are, let me help you. Net carbs are the amount of carbs you eat minus the amount of dietary fiber. So if on the day you eat a total of 35 grams of net carbs and 13 grams of dietary fiber, your net carbs for the day would be 22. Simple enough, right?

So besides weight loss what else is good about keto? Well many people talk about their improved mental clarity on when on the diet. Another benefit is having an increase in energy. Yet another is a decreased appetite.

One thing to worry about when going on the ketogenic diet is something called “keto flu.” Not everyone experiences this, but for this that do it can be tough. You will feel lethargic and you may have a headache. It won’t last very long. When you feel this way make sure you get plenty of water and rest to get through it.

Cure Sleep Apnea

The diagnosis of sleep apnea can be worrying for you; however, it is a treatable condition. The moment you suspect that you could be suffering from this disorder, see your doctor for a proper diagnosis. The following are the most common medical interventions for obstructive sleep apnea.

1. Positive Airwave Pressure Devices

Positive Airway Pressure Devices are the most commonly used treatment for mild and severe forms of apnea. They are used with a range of masks, which you wear snugly over your mouth and nose as you sleep. They allow pressurized air to flow through your throat and prevent your airway from collapsing. The pressurized air is supplied through a tube attached to the device. Here are several options that are available to you.

• Continuous Positive Airway Pressure (CPAP) Device

This method is considered the ‘gold standard’ for treating obstructive sleep apnea. It entails wearing a mask-like device that covers your mouth and nose. This mechanism enhances the flow of air, which keeps your airwaves open while you sleep. The CPAP has in the past been found to be uncomfortable by the patients; however, it has been upgraded and is now quieter, lighter and user-friendly.
Consider this treatment option as it may give you immediate symptom relief and promote your general well being. Its consistent use has posted positive results.

Although CPAP is the most common treatment device for sleep apnea, there are others that are less intrusive and are also used to treat milder forms of sleep apnea. These are Adaptive Servo-Ventilation device, Expiratory Positive Airway Pressure (EPAP) and BiLevel Positive Airway Pressure (BPAP).

• Adaptive Servo-Ventilation Device

This device is for treating central sleep apnea and obstructive sleep apnea. It stores information on your regular breathing and spontaneously applies airway pressure to prevent pauses in your breath while you are sleeping.

• Expiratory Positive Airway Pressure (EPAP)

These devices may benefit people with mild to moderate apnea. They are less intrusive than the CPAP devices and only cover your nostrils. They keep the airway open.

• Bilevel Positive Airway Pressure (BPAP)

This device works automatically by adjusting pressure while you are sleeping. It adds more air pressure while you inhale and less when you exhale. This tool can be an alternative for those who have problems using CPAP. Some BPAP devices are so advanced that they send a breath if they detect a pause in your breathing.

2. Oral Appliances

These fit in the mouth just like a sports mouth guard. A dentist trained in dental sleep medicine should fix them. They bring your lower jaw and tongue forward during sleep; keeping the airway open. Mandibular repositioning device and tongue retaining device are the two common ones. The common side effects include saliva buildup, nausea, permanent change in the position of teeth, jaw, and mouth.

3. Surgery

Surgery should be your last option after you have exhausted all the others due to the risk of getting infected. It entails the removal of excess tissue at the back of your neck and inside your nose, removal of your tonsils and adenoids, as well as reconstructing your jaw to enlarge the upper airway.