Author Archives: Ruhman

How to Maintain Good Health?

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Good health can be measured when your body weight is under the normal range. The meal you take in your daily diet is the important factor in maintaining a good and healthy weight and it helps to reduce the body weight. Exercise is also the other chief factor. Low-fat diets were formerly regarded to be the most effective method to reduce weight. Low-fat diets frequently fail, according to a growing body of data, in part because fat is routinely replaced with readily digestible carbs.

https://littlelioness.net/2021/04/12/5-science-backed-ways-to-burn-body-fat/

The fact is that practically any diet will help you consume fewer calories. Diets do this in two ways: influencing your behavior and how you think or feel about food by convincing you to consume particular “good” meals and/or avoid “bad” ones.

The optimal diet for weight loss is one that benefits all areas of your body, not just your waistline, from your head to your toes. It’s also something you’ll be able to live with for a long time. In other words, a diet that includes a variety of tasty and healthful options excludes just a few things and does not require a large and costly list of groceries or supplements.

https://processedfoodsite.com/2020/08/25/you-are-not-what-you-eat-exploring-intuitive-eatings-gentle-nutrition-principle-by-emma-liang/

If you’re concerned about obesity, you might want to reconsider your bedtime. Major multinational research of middle-aged and older persons reveals that sleeping late is linked to obesity and huge belle.

How to Lose Weight Quickly in Three Easy Steps:

  1. Reduce your intake of processed carbohydrates.

One way to lose weight quickly is to cut back on sugars and carbohydrates, sometimes known as carbs. This can be done by eating a low-carb diet or replacing processed carbs with healthy grains.

https://www.istockphoto.com/search/2/image?phrase=prepared+potato+pancake+beef+meal



2. Protein, fat, and veggies should all be consumed.

Each of your meals should have the following ingredients:

A source of protein, a source of fat, and veggies

A little number of complex carbs (whole grains, for example)

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 It’s critical to consume enough protein to maintain your health and muscle mass when reducing weight.  Vegetables with low carbohydrate content and a lot of leafy greens. Don’t be scared to pile leafy green veggies on your plate. They’re high in nutrients, and you can eat a lot of them without adding a lot of calories or carbohydrates to your diet. 

Fats that are good for you; whatever food plan you adopt, your body still wants healthy fats. Olive oil and avocado oil are both excellent additions to your diet.

3. Make your body move.

While exercise isn’t an essential way to lose weight, it might aid you to reduce weight quicker. Lifting weights offers a lot of benefits.  Lifting weights can help you to burn a lot of calories and keep your metabolism from slowing down, which is a frequent adverse effect of weight loss.

https://m.facebook.com/smartmedsf/photos/a.1868709060032813/2857669874470055/?type=3&_rdr

References:

https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible#2.-Eat-protein,-fat,-and-vegetables

https://www.health.harvard.edu/staying-healthy/going-to-sleep-late-at-night-associated-with-obesity-big-bellies

https://www.health.harvard.edu/topics/diet-and-weight-loss

Fermented foods: Are they good for your heart?

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https://www.usimprints.com/news/lifestyle/10-steps-for-healthy-living

Fermented foods have been a component of the human diet for ages, and they were originally created to preserve meals, increase flavor, and remove food contaminants. More people are flocking to these meals these days because of their possible health benefits.

https://20201124t191408-dot-koreaboo-production.uc.r.appspot.com/stories/south-korea-changing-kimchi-itll-less-scary-foreigners/

Fermentation, an age-old technique for preserving food, is used to make yogurt, sauerkraut, and some less-familiar delicacies like kimchi and tempeh. In recent years, these foods, as well as the fermented drinks kombucha and kefir, have gotten a lot of attention, mostly because of their potential to improve gut health. Fermented foods contain probiotics, which are helpful microorganisms that are naturally present in the body and are thought to aid digestion.

According to review research published in the Journal of the American College of Cardiology last year, probiotics present in fermented foods may provide modest heart-related advantages. In one study, persons who ate kimchi (see “What are fermented foods?”) on a daily basis lost weight and had reduced blood pressure. Another person mentioned that their blood sugar and cholesterol levels had improved.

What are some of the advantages of fermented foods?

Fermented foods have been linked to a lower risk of cardiovascular disease, high blood pressure, diabetes, obesity, and inflammation, among other health benefits. When it comes to heart health, probiotics have been shown to lower total and low-density lipoprotein (LDL) cholesterol, although the evidence is still limited.

https://thetowerlight.com/for-the-greater-gut-why-gut-health-is-important/

References

https://www.health.harvard.edu/heart-health/fermented-foods-favorable-for-heart-health

https://www.heartfoundation.org.nz/about-us/news/blogs/fermented-foods-the-latest-trend

https://www.health.harvard.edu/blog/dairy-health-food-or-health-risk-2019012515849

Health Benefits of Taking Probiotics

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The greatest information that can be found in this blog consists of packed information and inspiring advice that can encourage you to stay on track with your health goals.

https://vaya.in/recipes/probiotic-rich-foods-eat/

What are probiotics and their role in the life of a human? 

Probiotics are beneficial organisms that are easily found in the human gut or diet. They enhance the process of digestion and protect the body from pathogens that can reside in the gastrointestinal tract. 

According to doctors, consuming probiotics before, during, and after antibiotic treatment can help minimize common side effects like diarrhea. If a patient is suffering from ulcerative colitis, the doctors will also prescribe probiotics to reduce the inflammation in the lining of the intestines. Furthermore, according to Poppers, some people with irritable bowel syndrome (IBS), which affects an estimated 7 to 16 percent of the population in the United States, have stated that taking probiotics has helped them with symptoms such as gas, abdominal discomfort, and diarrhea (Hori et al., 2020).

Probiotic food set. Hand-drawn illustration in doodle style. Vector illustration

How Probiotics Help Men And Women Differently?

https://www.vitacost.com/blog/different-probiotics-for-men-and-women/

Men and women, on the whole, have slightly different wants and needs. This is also true of probiotics. Probiotics, for example, can be an effective method to support vaginal health and healthy pregnancy. Men, on the other hand, may require assistance with their metabolism, liver health, immune system, and physical fitness.

Probiotics may also help to keep urogenital health in check. The vaginal canal, like the digestive tract, is a delicately balanced ecosystem. In most cases, the dominant Lactobacilli strains make the environment too acidic for dangerous microbes to thrive. However, a variety of things, including antibiotics, spermicides, and birth control tablets, can put the system off balance. Female urogenital issues such as bacterial vaginitis, yeast infection, and urinary tract infection may benefit from probiotic medication that restores the balance of microflora (Reid, 2017).

References:

https://www.health.harvard.edu/vitamins-and-supplements/health-benefits-of-taking-probiotics

https://www.menshealth.com/health/a21529437/probiotic-supplements-effectiveness/

https://www.health.harvard.edu/digestive-health/benefits-of-probiotic-foods-using-good-bacteria-for-better-health

Reid, G. (2017). The development of probiotics for women’s health. Canadian Journal of Microbiology, 63(4), 269-277.

Hori, T., Matsuda, K., & Oishi, K. (2020). Probiotics: A Dietary Factor to Modulate the Gut Microbiome, Host Immune System, and Gut-Brain Interaction. Microorganisms, 8(9), 1401.

A high intake of coffee may increase the risk of dementia.

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We believe that no one should have to deal with a mental health issue alone, and we believe that blogs, which include real experiences from real people, may help us achieve this goal. Reading a blog by someone who is going through a similar situation might have a significant impact.

https://www.deos.si/predavanje-temne-sence-demence-z-novinarko-nevo-zeleznik/

In this blog post, I am posting tips to aware of dementia and its preventive measures.

Coffee might give you a mental boost, but new research says that you should limit yourself to five or six cups per day; drinking more than that may be harmful to your brain. About 400,000 persons who drank coffee on a regular basis were studied (either caffeinated or decaffeinated). The amount of coffee consumed each day was classified into many categories, ranging from one to two cups to more than six cups. MRI was used to measure the volume of 18,000 people’s brains (Willett et al., 2020).

Positive middle-aged spouses sitting at home holding cups with black tea beverages. Mature senior wife and husband spending time together drinking afternoon coffee and chatting, close up cropped imagehttps://www.health.harvard.edu/mind-and-mood/too-much-coffee-may-raise-dementia-risk

The researchers discovered that strong coffee drinkers (more than six cups per day) had smaller levels of overall brain volume than light coffee drinkers (one to two daily cups), notably in the hippocampus, which is crucial for short- and long-term memory. In comparison to light drinkers, heavy drinkers had a 53 percent increased incidence of dementia diagnosis. Whether participants consumed caffeinated or decaffeinated coffee, the risk was almost the same. Dementia is a broad word describing a loss of capacity to recall, think, or make judgments that make it difficult to carry out daily tasks (Bennett et al., 2019).

Can having friends who listen to you help you maintain your memory and thinking abilities?

https://newsroom.unsw.edu.au/news/health/research-check-can-drinking-coffee-reduce-your-dementia-risk

Having a good listener in your life may have many more health benefits than simply making you feel better when you need to sort out your emotions. Researchers from Harvard indicated that individuals who always had persons around to listen had stronger cognitive resilience better-thinking skills than expected given the number of losses in brain volume than people who didn’t have good listeners in their life. Researchers believe that having someone to talk can help to reduce stress and inflammation in the brain, as well as stimulate chemicals that improve brain function and help you stay sharper for longer.

Work that is mentally demanding may help to lower the risk of dementia.

Do you have work that challenges you mentally? According to a study published in The BMJ on Aug. 21, 2021, it may lower your risk of dementia later in life. Researchers pooled information from several trials to see how occupational characteristics influenced chronic disease, disability, and death. They discovered that persons who worked in intellectually challenging jobs had a 23% lower risk of dementia than those who worked in non-stimulating jobs. Cognitively stimulating employment was characterized as those that required workers to make independent judgments and complete difficult tasks.

References:

https://www.health.harvard.edu/mind-and-mood/mentally-challenging-jobs-may-reduce-the-risk-of-dementia.

https://www.medicalnewstoday.com/articles/engaged-brain-link-between-mental-stimulation-at-work-and-dementia#Risk-factors-for-dementia

https://www.health.harvard.edu/mind-and-mood/too-much-coffee-may-raise-dementia-risk

Arvanitakis, Z., Shah, R. C., & Bennett, D. A. (2019). Diagnosis and management of dementia. Jama, 322(16), 1589-1599.

van Dam, R. M., Hu, F. B., & Willett, W. C. (2020). Coffee, caffeine, and health. New England Journal of Medicine, 383(4), 369-378.

‘Your body hears everything that your mind says.’

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https://www.singlecare.com/blog/how-your-mind-can-affect-your-body/

Weight Loss and Diet:

According to the results of the 2017–2018 National Health and Nutrition Examination Survey, around 73 percent of American adults are overweight or obese. Overweight people are more likely to get heart disease, diabetes, and some types of cancer. Personal problems can cause you to eat more and exercise less, leading to weight gain. “Anything that produces stress can contribute to weight gain,” says Dr. Walter Willett of the Harvard T.H. Chan School of Public Health. “Family discord, work circumstances, economic troubles, the recent death of loved ones, and anything else that causes stress can contribute to weight gain.”

Limit harmful carbs and excess calories in your diet. Reducing carbs, particularly sugar and processed starches, causes the body to burn more fat for energy, according to research. A few little dietary adjustments can help you reduce your carb intake. To begin, examine the beverages you consume, such as juices, sodas, and other sweetened beverages, as well as how much of each you consume.

https://www.goodhousekeeping.com/health/diet-nutrition/g26860631/healthy-carbs/

Dr. Willett states, “Many unhealthy simple carbs are liquids, which are often rich in calories.” “We typically don’t notice those calories when compared to food, making it simple to overeat. Simply eliminating sugary beverages from your diet will help you lose weight quickly.”

Focus on not overeating during meals when it comes to calories. This can be accomplished by keeping track of portion sizes and eating patterns. Consider the following scenario:

Change your table settings. For breakfast, use a smaller dish or cup, as well as a smaller dinner plate.

Use measuring cups instead of spoons. Measure out servings of your favorite foods.

If you’re watching TV, don’t eat. You will overeat as a result of the distraction.

Ways to Reduce Weight:

https://www.populytics.com/blog/10-habits-maintain-good-health/?__cf_chl_managed_tk__=aA1C0qCIsXwg1yMfwgCNZ1I09TSk5y6KdKGKdvKynaE-1636439960-0-gaNycGzNCD0

A healthy weight is a crucial component of overall health. In order to maintain a healthy weight or lose weight, you must pay attention to how much you eat and what you eat. The other major player is exercise.

Low-fat diets were once regarded to be the most effective method to lose weight. Low-fat diets frequently fail, according to a growing body of evidence, in part because fat is routinely replaced with easily digestible carbs.

Hundreds of diets have been developed, many of which promise rapid and long-term weight loss. Do you recall the cabbage soup diet? What about the grapefruit diet? The Hollywood 48-Hour Miracle Diet, the caveman diet, the Subway diet, the apple cider vinegar diet, and a slew of other celebrity diets come to mind (Anton et al., 2017).

https://timesofindia.indiatimes.com/life-style/health-fitness/diet/new-year-2019-this-is-the-biggest-diet-trend-of-2018/photostory/67267115.cms

The truth is that practically any diet will help you consume fewer calories. Diets accomplish this in two ways:

Influencing your behavior and how you think or feel about food by convincing you to eat particular “good” foods and/or avoid “bad” ones.

The optimal diet for weight loss is one that benefits all parts of your body, not just your waistline, from your head to your toes. It’s also something you’ll be able to live with for a long time. In other words, a diet that includes a variety of tasty and healthful options excludes only a few things and does not necessitate a large and costly list of groceries or supplements.

A Mediterranean-style diet is one such diet that fits the bill. A typical diet of this type and there are many variations include:

Whole-grain bread and cereals, many servings of fruits and veggies per day

Nuts, seeds, and olive oil provide healthful fats.

Chicken, fish, and beans are all good sources of lean protein.

Only a small bit of red meat.

With meals, drink wine in moderation.

Reference:

https://www.health.harvard.edu/topics/diet-and-weight-loss

Anton, S. D., Hida, A., Heekin, K., Sowalsky, K., Karabetian, C., Mutchie, H., … & Barnett, T. E. (2017). Effects of popular diets without specific calorie targets on weight loss outcomes: a systematic review of findings from clinical trials. Nutrients, 9(8), 822.

https://fitfoundme.com/weight-loss-blogs-to-watch/

https://www.health.harvard.edu/staying-healthy/the-weighty-issue-of-weight-loss