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When it comes to working out your whole body, abdominals are an area that a lot of people want to tackle. Though tons of magazines promise easy tricks to “flat” or “toned” abs (which prompts me to remind you: your body is not a problem to fix and shrinking it isn’t the fix-all you might believe it is), there’s a science to targeting different areas of your body, including your core — and it’s important to work out correctly to keep everything moving healthily and happily. What you shouldn’t do…A “flat stomach” is not the point of ab training. Reframe and consider what you want from your workouts for your body — don’t get caught up in ideas about “flatter” body parts or any other diet culture nonsense. Your body holds a lot of different organs and obsessing over the appearance different areas isn’t going to serve you. Doing crunches will help develop strength in your core, but you need cardio and a diverse variety of workouts to see changes to how your body looks and feels. Don’t train your abs every single day. You know the drill: Giving your muscles time to rest between workouts not only allows you to work out more effectively and with better results, but it also helps in gaining strength and endurance. This doesn’t mean you should skip the gym, of course. Just focus on different muscle groups on consecutive days. Don’t place your hands behind your neck during crunches. Many people think that placing their hands behind their heads offers optimal support while doing crunches or sit-ups, but this could actually lead to neck injuries, because you might end up pulling on your neck while training. Instead, place your hands at your ears or crossed over your chest. If you must have your hands behind your head, envision an orange under your chin so that your head doesn’t bend forward with each set. Don’t strain your back. Be sure to keep your spine supported during ab training. While developing your core strength is important for preventing back pain and back injury, be sure to do the exercises at a pace that will comfortably allow you to stay in control of your back movements. For example, repeating crunches or sit-ups too quickly increases the risk of back strain. Always tighten your ab muscles to protect your spine during any exercise you do.What you should do!Do watch what you eatDon’t expect to get a six-pack with exercise alone, but don’t go on an extreme all-protein or no-carbohydrates diet. Find a way to eat healthily and to stay satisfied that you’re comfortable with. This could mean lowering your intake of processed foods and sugars and increasing your proteins and healthy carbohydrates. Find a balance that works for you. Do change it up. If you find your crunches aren’t challenging enough lately, change it up. Add a yoga ball behind your lower back, and try doing crunches that way. Work on your core strength by doing planks. Try a Pilates or yoga class in the middle of the week to change up your routine. This way, your muscles get used to and adapt to the same workouts and can strengthen more efficiently. Do exercise often enough. Going to the gym or a fitness class once a week isn’t likely to get you the results you want. Instead, hit the gym at least three to four times a week. And remember that including both cardio and strength training each week will be the most efficient for ab training. Do your ab training at the end of a workout. Because your abs support core strength, which helps prevent injury during workouts, leave this portion of your workout for the end. If you ab-train at the beginning or middle of your workout routine, chances are your ab muscles will be too fatigued to protect your back from injury while training your other muscle groups.
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Eating high-protein meals throughout the day may help you burn belly fat if you combine it with designated fasting days, new evidence indicates.
A protein-pacing diet combined with intermittent fasting led to more fat loss in a study than a standard heart-healthy diet, according to a presentation at ObesityWeek® 2021, the annual conference of the Obesity Society for researchers and clinicians. Researchers at Skidmore College in New York studied 40 adults who were overweight during an eight-week weight-loss period. Half the participants were assigned a diet in which they ate high-protein meals (at least 25 to 35 grams) four times throughout the day. The meals included protein supplements provided by the research team, such as bars and shakes. Participants prepared their own meals. They were given recipes and instructed to focus on high-quality protein sources like chicken, fish, eggs, Greek yogurt, chickpeas, quinoa, and tofu. They also fasted either once or twice a week for the first four weeks and once a week for the rest of the study. The other participants followed a calorie-cutting heart-healthy diet, eating an average of 1,200 to 1,500 calories a day, including 20 to 30 grams of fiber, and limited their fat intake to below 35% of their daily calories. They didn't receive supplements but were given a food stipend and recipes. While all the groups lost weight, the protein-pacing and fasting group lost significantly more weight overall, despite reducing their calories by roughly the same amount, the study said. They also lost more body fat, about 6% more of their total fat mass, on average, compared with the participants focused only on cutting calories, researchers found. Fasting could kick-start a fat-loss diet, particularly if you eat protein throughout the day, researchers found More time fasting appeared to have additional benefits. The protein-pacing group that fasted two days a week for the first four weeks lost 27% of their abdominal fat by the end of the study, nearly twice as much as the heart-healthy-diet group and 6% more than the single-day fasting group. The results suggest metabolic benefits from fasting combined with protein pacing, Paul Arciero, the lead researcher on the study and a professor of health at Skidmore College, told Insider. "With intermittent fasting, people are usually told not to worry about what they're eating, just when they're eating it," he said. "If you pay more attention to the quality of the calories people eat, it's a game changer." Some previous studies have found intermittent fasting can lead to weight loss by helping create a calorie deficit. Other evidence suggests fasting doesn't lead to more weight loss than comparable diets after accounting for average calories. There's evidence that a high-protein diet can aid weight loss, in part, because protein takes more energy to digest than other macronutrients such as carbohydrates and fat. Protein timing could also promote muscle retention during a diet Protein timing and fasting also led to significant increases in participants' percentage of fat-free mass, researchers found. Fat-free mass includes muscle tissue, which is important to maintain a healthy metabolism and physical strength, while becoming leaner. "Diets don't discriminate. When we lose weight, we don't get to choose where the weight comes from," Arciero said. Previous research has suggested protein can help you lose fat on a diet without losing muscle, which can lead to more overall benefits than a focus weight loss alone. Eating enough protein may be particularly important for fasting, since recent evidence suggests fasting may lead to more muscle loss than other calorie-cutting diets. Samantha Cassetty, RD 5 days ago
Nonalcoholic fatty liver disease (NAFLD) affects about 25% of the population, yet many people are unaware they have the condition. That’s because the disease doesn’t produce symptoms in its early and middle stages. But once the disease advances, it can be life threatening. That’s why early detection and lifestyle modifications are key. Dr. Arun J. Sanyal, a liver specialist at VCU Health and professor at the VCU School of Medicine, shares what you need to know about this condition and how to prevent or manage it. © Provided by TODAY What is nonalcoholic fatty liver disease? Fatty liver can be caused by heavy alcohol use, but in this case, the fat buildup is related to metabolic complications of insulin resistance and obesity, which are risk factors for the disorder. Consider it the perfect metabolic storm where your fat tissue releases excessive fat into your bloodstream, which then becomes available to your liver. At the same time, insulin resistance paves the way for excess sugar in the liver to be stored as fat. This sets up other metabolic abnormalities and promotes cell injury, death and inflammation in the liver. Over time, this leads to scarring and irreversible liver damage. Related: She started her weight-loss regimen just before the pandemic began and stuck with it, even as many others gained weight during the quarantine. A nutritious diet may protect against NAFLDA balanced, nutritious diet can help you manage your weight and reduce your risk of insulin resistance, and therefore help protect against developing NAFLD. Additionally, you can help offset more serious liver damage with lifestyle changes, such as modifying your diet. Sanyal recommends sensible dietary changes that you can sustain over time. “Yo-yo dieting doesn’t help,” he says. Instead, he suggests making healthy eating a family affair. “If one person in the family is trying to change their eating habits while everyone else is maintaining the same pattern of eating, it can feel like a punishment. And that’s unlikely to lead to long-term changes.” The best diet is one that promotes healthier blood-sugar levels and cardiovascular risk factors, he says. Here are some helpful strategies:
Develop healthy sleep habits and stress-management practices Sanyal points out that feeling stressed and being under-rested can play a part in the development of liver damage. For example, your circadian clock genes, which are genes that interact with each other to regulate your circadian rhythm, are also involved in managing fat metabolism in your liver. Plus, your circadian rhythm is involved in regulated glucose metabolism. Therefore, for these processes to function correctly, it’s crucial to get the recommended seven to nine hours of sleep per night. Additionally, a heightened stress response — which, these days, can be a common reaction to ordinary daily stressors — can activate the sympathetic nervous system, which worsens insulin resistance. So be it a few minutes of deep breathing or journaling, finding healthy ways to cope with stress has a positive influence on your health. Related: A Harvard doctor shares her best strategy for measuring progress — and it has nothing to do with the scale. Bottom line NAFLD is often asymptomatic until later stages when it’s irreversible. Developing some healthier lifestyle habits and monitoring for liver damage — especially if you have Type 2 diabetes, insulin resistance or obesity — can help protect against more severe forms of liver disease. However, it’s important to work with a patient-centered provider who understands the barriers you face making lifestyle changes. Together, you can work on a manageable plan to help protect you from irreversible liver damage. We’ve all marveled at those ridiculously amazing people who can still do back flips at age 90. Well, physician Steve Bowers, DO, and his wife Elizabeth Shimer Bowers went a step farther. They wanted to know what incredibly healthy people had in common. So they tracked down 70-year-old cheerleaders, 80-year-old skydivers, 90-year-old world record sprinters and dozens of other crazy fit-and-healthy people and asked them what they ate for breakfast, lunch, dinner and snacks—and then they wrote a book about it, called Secrets of the World’s Healthiest People. Their interviewees mentioned these foods, spices, and beverages over and over again.
AlmondsRich in healthy fats, fiber and protein, these nuts are made for more than snacking. Use slivered almonds as a topping for oatmeal or yogurt, add them to muffin recipes, or use almond flour in place of regular flour in pancakes. Apple cider vinegar“Some people put apple cider vinegar in water and sip it throughout the day, but I hate the taste of it so I put it in a shot glass and throw it back like I’m doing a shot of tequila,” says Amy Morosini, whose health tips are featured in Secrets of the World’s Healthiest People. “Instead of sucking on a lemon afterward, I bite into a sweet piece of fruit, like a strawberry or tangerine. It’s a healthy shot everyone should do!” Try Morosini's apple cider vinegar smoothie: Blend until smooth 1 cup ice, 1 cup baby spinach leaves, ¾ cup green grapes, ¾ cup pineapple chunks, 1 small apple, 1 small banana, ½ cup water, 1 tablespoon chia seeds, and 1 tablespoon apple cider vinegar. Serves 1. Excerpted from Secrets of the World's Healthiest People. AvocadoWith more potassium than a banana, avocados are rich in heart-and-waistline healthy monounsaturated fats as well as hunger-suppressing fiber. You’re probably already on the avo toast bandwagon. But have you tried avo smoothies? BeansPacked with fiber, beans do much more than help to keep you regular. They may also help to regulate blood sugar, improve cholesterol and bolster overall gut health. Add them to chili, mash them into dip, use them to replace some of the ground beef in tacos and other dishes, or sneak them into brownie and other dessert recipes. Berries“Eating blueberries is the one thing I consistently do every single day,” says Kari Dugan, who seems to have stopped aging in her 30s. She’s almost 60, but she has the energy and body of someone much, much younger. Trust us. Try cooking blueberries with a touch of maple syrup and pouring over pancakes or waffles. Black pepperBlack pepper houses powerful pro-health effects. In addition to being both an antioxidant and an antibacterial, black pepper helps with weight loss because it stimulates the breakdown of fat cells. BroccoliLoaded with antioxidants, broccoli is a true powerhouse food. And if you think you hate broccoli, these recipes will change your mind. CinnamonIt can help lower blood sugar and reduce inflammation. Plus, it's a great way to flavor your coffee without adding sugar. Speaking of coffee.... CoffeeIs coffee good for you? You bet: In addition to perking you up, coffee may help to drop your risk for heart diabetes, diabetes, and certain cancers. For an extra health boost, try kicking things up by adding spices to your coffee grounds before brewing. For every scoop of ground coffee add ¼ teaspoon of either ground cinnamon, cardamom, or turmeric to the filter. Cookie doughShocked to see this on a list of the world’s healthiest foods? As it turns out, the world’s healthiest people have a surprising trait in common: they take a bite out of all of the flavor life has to offer, including dessert.Try Natalie Jill’s Ready-to-Eat Chocolate Chip Cookie Dough (Courtesy of Natalie Jill Fitness) Combine 1/2 cup packed almond flour, 1/4 cup tapioca flour, 5 tablespoons cold, unsalted grass-fed butter, 1 tablespoon agave nectar, and 3/4 teaspoon pure vanilla extract in a blender and blend until smooth. Stir in 1 ounce chopped dark (85% cocoa) chocolate and a generous pinch of pink Himalayan salt. Serves 4. CuminThis wonder spice appears in many curry blends, and it takes center stage in kitchari recipes. Heat 2 tablespoons ghee in a heavy-bottomed saucepan over medium heat. Add ½ teaspoon each black mustard seeds and cumin seeds. Cook, stirring, until the seeds begin to pop, about 3 minutes. Stir in 1 cup split mung beans (rinsed and drained), ½ cup basmati rice (rinsed and drained), 1 tablespoon minced or grated fresh ginger, 1 teaspoon salt, ¾ teaspoon ground coriander, and ½ teaspoon turmeric. Pour in 6 cups water and bring to a boil over high heat. Reduce the heat to a simmer, cover, and cook until the liquid has been absorbed, about 20 minutes. Serves 4. Dark chocolateWorld’s Healthiest person Asha Mittal, 65, avoids all sweets but one: chocolate. Learn why it's good for your heart and your waist. GarlicThe active ingredient, allicin, may help to keep cholesterol levels low, protect your cells from oxidative damage, and normalize blood pressure and blood sugar. Raw, minced garlic offers the most health bang for your buck, says Dr. Bowers, co-author of Secrets of the World's Healthiest People. Add it to fresh homemade salsa, stir into ranch dressings, use minced garlic and olive oil as a topping for toast, or mash it into guac. Game meatOne of the World’s Healthiest People, Mary Etter, lives almost completely off the land. She never buys meat. Instead, she raises chickens and she hunts – for deer (her primary source of protein) or pork from the wild pigs that roam her ranch. GingerIn one study of 261 people with osteoarthritis of the knee, people who took ginger extract twice a day had less pain—and therefore, needed fewer painkillers—than those who didn’t take ginger. Ginger may also lower cholesterol, help prevent blood clots, and help control blood sugar in people with type 2 diabetes. HoneyRich in antioxidants, honey provides a great sugar substitute in smoothies, oatmeal, marinades, or beverages. OlivesAdopting the Mediterranean diet – which features olives, as well as nuts, vegetables, and fish – may be the most protective dietary move you can make, finds research. PopcornFull of fiber and light on calories, popcorn is a great snack option. If you're feeling a bit wild, you can punch up your health benefits by eating pop caulicorn. On a cutting board, pile ¼ cup chopped parsley, 1 small clove chopped garlic, ½ teaspoon lemon zest, and 1 tablespoon finely grated Parmigiano Reggiano on top of each other and chop all together until fine. In a large bowl, toss 10 cups air-popped popcorn while spritzing grapeseed oil with a mister. Add the gremolata andand ½ teaspoon salt and toss until coated. Serves 2. Protein shakesUp until his death, Charles Eugster, 97, looked like a bodybuilder. His secret: the whey protein shake his downed after each workout.“In order to build muscle, you need a lot of protein, and in old age, your protein synthesis is reduced,” Charles told the authors of Secrets of the World’s Healthiest People before his death. “Protein supplements are a good way to make sure you get what you need.” SalmonRich in anti-inflammatory fats, salmon makes a great stand alone dish as well as addition to any salad. SpinachThere are few vitamins and minerals that are NOT in spinach. It’s rich in potassium, magnesium, iron, calcium, and vitamins B6, B9, E, C, and K.For a spinach-packed smoothie, blend 1 banana, ½ cup frozen berries, ½ cup baby spinach leaves, 1 scoop vanilla protein powder (or 1 tablespoon peanut butter) and 1 to 1½ cups unsweetened vanilla almond milk until smooth. Serves 1. – Recipe courtesy of Secrets of the World's Healthiest People TurmericThis bright yellow wonder spice is an ancient natural remedy used for a range of conditions, including arthritis, digestive problems, inflammation, headaches, diabetes, and autoimmune disorders. Throw a dash of turmeric to your hot or iced latte. Add it to coffee grounds. Or blend turmeric with chickpeas to create a bright and delish hummus. YogurtMurray Grossan hasn’t had a cold in 10 years – and he attributes that long wellness run, in part, to the yogurt he eats daily.Researchers are studying the ability of the probiotics in yogurt and other fermented foods to treat a range of conditions, from eczema to inflammatory bowel disease. “The live bacteria they contain seem to interact with the microbes in our intestines. These 100 trillion microbes produce vitamins such as B6, B12, and K2, they help fight bad bacteria such as E. coli and Salmonella, and they help keep the bowels moving (an important factor to people as they age),” says Dr. Bowers who interviewed Grossan for Secrets of the World's Healthiest People. PicklesPickles and other fermented foods (like kimchi and sauerkraut) are loaded with probiotics, the good bacteria in your gut that impact your immune function, mood, digestion, and even your weight. Tart cherriesTart cherries contain anti-inflammatory compounds that boost your brain health, ease stress, and help you fall asleep faster. EggsEggs are healthy, despite the warnings you used to hear about them being high in dietary cholesterol. Eggs are good for your eyes, brain, and waistline, and since they're packed with protein, they'll keep you full between meals. Chia seedsDon't be fooled by their small size: health benefits of chia seeds are huge, and include aiding digestion, building strong bones, and keeping your heart healthy. TeaPeople worldwide have sipped tea for thousands of years because of its many health perks. Tea relaxes your muscles, soothes stomach issues, and may even help you live longer. msn
Researchers looked at data from nearly 95,000 women participating in the Nurses’ Health Study II, a long-term study focused on chronic disease prevention that collects information on nutrition and other health factors. Over a 24-year timespan, those who ate foods with higher amounts of vitamin D had a 50 percent lower risk of developing colorectal cancer, particularly when they were younger. → Get Bicycling All Access today for exclusive access to the latest health and cycling news! “This suggests that vitamin D foods may be important for younger people as a way to prevent colorectal cancer, not just those who are older,” study co-author Kimmie Ng, M.D., director of the Young-Onset Colorectal Cancer Center at Dana-Farber Cancer Institute told Runner’s World. This includes foods like salmon, cheese, fortified dairy products, beef liver, and egg yolks. She added that previous research has already showed strong connections to anti-cancer activity for the vitamin, but this link between lower risk for younger people—both men and women—is actually a big deal. That’s because colorectal cancer rates have been declining in the past couple decades for older people, according to the Centers for Disease Control and Prevention, and it’s believed that’s due to better screening. For instance, newer recommendations dropped the age when screening should start, advising people to begin at age 45. However, the incidence in these cancers for people under 40 is surging, and experts note that these patients tend to be diagnosed at later stages when the cancers are harder to treat. It’s unknown why this is happening, but it’s a major problem, said Ng.
Although simply stocking up on cheese and salmon may not be enough to prevent it completely, the recent study does provide more evidence that it’s worth a shot. “Over the past few years, vitamin D deficiency has been steadily increasing,” said Ng. “So, trying to address that through dietary choices is worth the effort.” Other ways to lower your risk of colorectal cancer, according to the American Cancer Society, include getting regular exercise, not smoking, avoiding excess alcohol consumption, eating less processed meat, and, as previously mentioned, getting screened early. J&J Sunscreens Recalled for Carcinogenic IngredientsAnalysis by Dr. Joseph MercolaFact Checked
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The FDA published an announcement of Johnson & Johnson’s voluntary withdrawal with this caveat at the top of the release: "When a company announces a recall, market withdrawal, or safety alert, the FDA posts the company's announcement as a public service. FDA does not endorse either the product or the company."3 Unfortunately, with this attitude, the FDA not only has earned itself a reputation for having a lack of oversight, but has allowed products to be sold without basic safety testing of the ingredients.4 Sunscreen is just one of those products that fly under the radar until something either goes wrong or is investigated by outside agencies. In this case, independent pharmaceutical testing company Valisure tested hundreds of sunscreen products and discovered that 78 of them contained benzene, a known carcinogen.5 This data, which triggered the Johnson & Johnson recall, is not the first to identify health problems, both human and environmental, that may be associated with sunscreen use. In fact, it was found that a different common ingredient in sunscreen — oxybenzone — damages coral reefs by causing deformities and bleaching. The equivalent of just one drop in 6.5 Olympic sized swimming pools is enough to cause damage.6 In Hawaii and the Caribbean, the levels of oxybenzone in the water is 12 times higher than the concentrations that cause damage to baby coral,7 which triggered the governor of Hawaii to sign a bill in 2018 to ban sunscreens that harm the coral reefs.8 The law took effect January 1, 2021, despite critics’ claims that doing so reduced the availability of sunscreen ingredients for humans. Hawaii has now proposed banning two more chemicals, avobenzone and octocrylene.9 If enacted, it will go into effect January 1, 2023. Hawaii's actions have inspired Aruba, the Marshall Islands, U.S. Virgin Islands and Key West to pass their own sunscreen bans. Benzene Detected in 78 Different ProductsIn the featured independent study, pharmaceutical testing company Valisure released a citizen’s petition May 24, 2021, which contained the results of their tests on 294 batches of 69 brands of sunscreen.10 The tests revealed benzene in 78 of the sunscreens and after-sun products tested.11 According to the citizens' petition,12 the highest levels of benzene were found in Neutrogena, Sun Bum, CVS Health and Fruit of the Earth products. Not all these brands’ products contained benzene, but the ones that did had at least 2 parts per million (ppm) or higher. One of the Neutrogena products, Ultra-Sheer Weightless Sunscreen Spray SPF 100 + contained 6.7 ppm. The specific Johnson & Johnson products recalled are:13
As mentioned, after Valisure’s testing, it was apparent that benzene is not a part of the formulation for all sunscreen products. This likely indicates that it is not a necessary component for the product to work and therefore does not fall under the special circumstances for which the FDA allows 2 parts per million (ppm). Benzene is ubiquitous in the environment. Researchers have known that exposure is additive15 and it increases your risk of cancers like leukemia and other hematological cancers. There is growing evidence that it is associated with childhood leukemia. David Light, founder and CEO of Valisure, commented on the results of the study, saying:16 “Benzene is one of the most studied and concerning human carcinogens known to science. Its association with forming blood cancers in humans has been shown in numerous studies at trace levels of parts per million and below. The presence of this known human carcinogen in products widely recommended for the prevention of skin cancer and that are regularly used by adults and children is very troubling.” In early June 2021, CBS News reported that Valisure had petitioned the FDA to recall all of the contaminated sunscreen products. The regulating body was reviewing the claim, but had taken no steps before Johnson & Johnson did their recall of five products. An FDA spokesperson told the CBS News reporter, "The FDA takes seriously any safety concerns raised about products we regulate, including sunscreen."17 Yet, the agency hasn’t appeared to take any action on Valisure’s request to order recalls, waiting instead for the manufacturers to voluntarily recall products and issue refunds. (According to The Washington Post,18 an FDA spokesperson said the FDA doesn’t have the authority to order recalls.) As Valisure notes in their press release, the FDA has determined that because of the unacceptable toxicity of benzene, it should not be used in any “standard” pharmaceutical product.19 However, the FDA has not established an exposure limit and the 2 ppm concentration only applies in special circumstances, which in this instance does not include sunscreen. Expert Says Be Wary of Any Aerosol SunscreenDr. Christopher Bunick, associate professor of dermatology at Yale University, believes even the 2 ppm limit established by the FDA in special circumstances is not safe, saying:20 “There is not a safe level of benzene that can exist in sunscreen products. Even benzene at 0.1 ppm in a sunscreen could expose people to excessively high nanogram amounts of benzene.” In the analysis, Valisure found 14 sunscreen products with levels of benzene greater than 2 ppm and 78 that contained some level of benzene.21 Twelve of the 14 products that contained the most benzene were also aerosol products. In fact, the majority of the 78 products identified with benzene were aerosol sunscreen products. Martyn Smith, professor of toxicology at the University of California Berkeley addressed his concerns about benzene found in aerosol sunscreen products, and not those in the lotion and gels.22 He believes that benzene would evaporate as it is aerosolized, reducing the risk it is absorbed into the skin. However, it increases the risk for inhalation. He adds that although sprayed sunscreen increases the risk you will inhale benzene, “if you're outside the benzene will dissipate into very low concentrations quickly.”23 He also cautions that applying aerosolized sunscreen indoors may carry significant risk because “there are a lot of volatile chemicals that are in there [aerosol sunscreen] apart from benzene that are propellants and other things that are coming out that you shouldn’t inhale.”24 FDA Finds Your Body Absorbs Active Ingredients in SunscreenIn January 2020, the FDA25 announced results from their sunscreen absorption study that was published in the Journal of the American Medical Association.26 The researchers sought to find the plasma concentration of six active ingredients from sunscreen products. They used lotion, aerosol spray, nonaerosol spray and pump spray formulations to assess the pharmacokinetics of avobenzone, oxybenzone, octocrylene, homosalate, octisalate, and octinoxate. The primary outcome measure was the maximum plasma concentration in 48 randomized participants who completed the trial. The researchers found the participants absorbed significant amounts of the active ingredients, which led them to conclude the chemicals tested in all four formulations “were systemically absorbed and had plasma concentrations that surpassed the FDA threshold for potentially waiving some of the additional safety studies for sunscreens.”27 This was a follow-up to a pilot study28,29 that also showed your body absorbs chemicals at levels that could potentially pose health risks. In the pilot study, the participants applied 2 milligrams (mg) of sunscreen per square centimeter over 75% of their body four times a day for four days. Blood samples were collected over 21 days. Researchers found that oxybenzone concentrations were far higher than the presumed safety threshold after just a couple of days' use. Despite this, the FDA continues to urge Americans to use sunscreen. Oxybenzone Is Far From HarmlessIn the pilot study discussed above,30 researchers found that the participants’ blood samples who applied formulations with oxybenzone had levels that exceeded 0.5 nanograms per milliliter (ng/mL) within two hours of a single application on the first day. This exposure exceeded 20 ng/mL by day seven. It is significant to note that oxybenzone and several other active ingredients found in sunscreens enhance the ability of other chemicals to penetrate your skin. This can include toxic herbicides, pesticides and insect repellents. One study31 published in 2004 demonstrated that oxybenzone, octyl methoxycinnamate, homosalate, octyl salicylate, padimate-o and sulisobenzone significantly increase the absorption of herbicide 2,4-D. This can be of significant concern for agricultural workers who spend hours each day in the sun. Oxybenzone is also an endocrine disruptor and research32 published in 2018 warned it induces changes in the breast tissue when used during pregnancy and lactation. The authors noted:33 "These data suggest that oxybenzone, at doses relevant to human exposures, produces long-lasting alterations to mammary gland morphology and function. Further studies are needed to determine if exposure to this chemical during pregnancy and lactation will interfere with the known protection that pregnancy provides against breast cancer." Vitamin D Deficiency Is Another ConcernAs you can see, the history of sunscreens involves long-standing, conventional advice to avoid unprotected sun exposure at all costs. However, this all-or-nothing attitude has likely done public health a great disservice. The American Academy of Dermatology,34 for example, stresses daily use of sunscreen to prevent skin cancer, regardless of weather conditions or skin pigmentation — two factors that simply cannot be overlooked when weighing the risks and benefits of sun exposure and sunscreen use. Unfortunately, so many have been made to fear the sun that vitamin D deficiencies have become a serious problem,35,36 as has been demonstrated during the COVID-19 outbreak.37 Research also suggests inadequate sun exposure may be correlated with the development of "specific cancers, multiple sclerosis, diabetes, cardiovascular disease, autism, Alzheimer's disease and age-related macular degeneration."38 Although it is important to avoid getting sunburned, this is why it’s important to take care in determining the best way to accomplish your goal of getting vitamin D through proper sun exposure. Consistent and sensible sun exposure is vital for optimal health, but sunscreen products are not your only choice for protecting yourself from overexposure. Internal Sun Protection and Other Sensible Sun TipsAs researchers in the 2019 pilot study39 noted, titanium dioxide and zinc oxide are generally recognized as safe and effective as compared to a long list of sunscreen chemicals whose safety is still under investigation. Both also protect against UVA and UVB rays. However, using sunscreen every time you're in the sun blocks your body's ability to produce vitamin D. Seek out a balanced approach to sensible sun exposure. You can use clothing to protect your skin when you're outside for long periods, which reduces your risk of sunburn. Consider eating plenty of antioxidant-rich fruits and vegetables to help protect your skin. An astaxanthin supplement is an effective internal sunscreen, protecting your skin from UVA radiation damage. If you do use zinc oxide or titanium dioxide sunscreen, take care not to use products that are nanosized. Remember to give your body a chance to produce vitamin D before applying sunscreen. Stay out just long enough for your skin to turn a very light shade of pink. Additionally, shade your face from the sun by using a safe sunscreen or hat. Your facial skin is thin and more prone to sun damage, such as premature wrinkling. COVID-19 vaccine by J&J comes with rare nerve syndrome warning. Here's what to know about it7/14/2021 COVID-19 vaccine by J&J comes with rare nerve syndrome warning. Here's what to know about it
Adrianna Rodriguez, USA TODAY 1 hr ago Even though the Food and Drug Administration updated the warning label on Johnson & Johnson’s coronavirus vaccine to include an increased risk of a rare neurological disorder, health experts say Americans shouldn’t worry. Why Johnson & Johnson's COVID-19 vaccine may soon come with a warning label The odds of developing Guillain-Barré syndrome after getting the COVID-19 shot, they say, are less than getting it from other vaccines, bacteria and viruses, including SARS-CoV-2, the virus that causes COVID-19. The label updated Monday says reports suggest an increased risk of GBS within 42 days after getting vaccinated. In a statement, the FDA said the data “suggests an association,” but not enough “to establish a causal relationship.” © PIERRE-PHILIPPE MARCOU, AFP via Getty Images A health worker holds a syringe with a vial of the J&J/Janssen Covid-19 vaccine at a vaccination centre at the Wizink Center in Madrid on May 21, 2021.Start the day smarter. Get all the news you need in your inbox each morning. Experts urge Americans to continue getting their COVID-19 shots, including the Johnson & Johnson vaccine. What is Guillain-Barré Syndrome?Guillain-Barré syndrome, or GBS, is a rare neurological disorder in which the body’s immune system damages nerve cells, causing muscle weakness and sometimes paralysis, according to the CDC. Symptoms range in a spectrum of severity from a tingling sensation in the hands and feet to paralysis, said Dr. Len Horovitz, a pulmonary specialist and internist at Lenox Hill Hospital in New York City. Other symptoms also include difficulty with eye muscles and vision, swallowing, speaking or chewing, according to the National Institute of Neurological Disorders and Stroke. Patients may also experience coordination problems and unsteadiness, abnormal heart rate or blood pressure and problems with digestion or bladder control. About 70% of people who are diagnosed with GBS make a full recovery, the NINDS says. Symptoms may persist for years, but Horovitz says most people recover within a few months. GBS symptoms can spread to other parts of the body – such as the diaphragm muscles – so it’s important to seek medical attention if you’re feeling shortness of breath, said Dr. Vivek Cherian, an internal medicine physician affiliated with the University of Maryland Medical System. What the FDA says about the J&J vaccine and Guillain-Barré syndromeNearly 13 million doses of the Johnson & Johnson COVID-19 vaccine have been administered in the U.S., compared with 185 million doses of Pfizer’s vaccine and 136 million doses of Moderna’s vaccine. Out of 13 million doses, the FDA said there have been about 100 preliminary reports of Guillain-Barré syndrome that may be associated with the J&J vaccine. Cases were primarily men in their 50s or older, and symptoms developed within 42 days of injection. “It’s not completely surprising because we have heard other associations (of Guillain-Barré syndrome), even with the flu vaccine in rare cases,” Cherian said. 'It's limbo': Parents stuck between two COVID worlds as young kids remain unvaccinated Why experts say Americans shouldn’t worryEach year, the CDC estimates 3,000 to 6,000 people develop GBS in the U.S. from viruses, bacteria and, on rare occasions, other vaccines. Scientists are working to determine whether the incidence of Guillain-Barré within the vaccinated population is higher than in the unvaccinated population. Although only one case appeared during J&J trials, experts say they expected to see more as vaccination efforts expanded. “You don’t see these things in the clinical trials because probability-wise, they don’t show up … until you start vaccinating millions of people,” Cherian said. But 100 cases out of nearly 13 million administered doses is still rare, experts say, and Americans may be more at risk of GBS if they develop COVID-19. An April 2020 study from Italy published in the peer-reviewed New England Journal of Medicine found five out of the 1,200 COVID-19 patients developed GBS. “After a person has an infection, there can be an immune system confusion where the immune system attacks the insolation, or myelin sheath, around the peripheral nerves,” said Dr. Robert Fox, staff neurologist at the Cleveland Clinic’s Mellen Center for Multiple Sclerosis. While GBS symptoms may last a few months, Cherian says a growing population of recovered COVID-19 patients have been experiencing “long COVID” symptoms for more than a year. The risks of getting COVID-19, especially as the highly transmissible delta variant continues to circulate in the U.S., far outweigh the risk of developing Guillain-Barré from the J&J vaccine, experts stress. “The risk of getting COVID and developing severe disease or long COVID is so much more than your risk of developing a rare syndrome of the vaccine,” Horovitz said. “You should put your arm out and get the shot.” Follow Adrianna Rodriguez on Twitter: @AdriannaUSAT. Foundation for Chiropractic Progress (F4CP), April 13, 2021
Pregnancy is a beautiful and rewarding experience, but it often presents side effects that can affect your mobility and neuro-musculoskeletal health. Research suggests about 50% of pregnant women experience back and neck pain at some point before they deliver. Really, this is to be expected. During pregnancy, your body experiences a variety of changes that put additional stress on your spine, pelvis and lower body. Combined with the postural changes that occur due to carrying a baby, it's no wonder aches and pains are so common. Chiropractic care provides a safe, effective and drug-free approach to pain management. How can chiropractic care help during pregnancy? During the nine months between conception and delivery, your musculoskeletal system experiences significant duress. Some of the changes that occur include:
Can chiropractic care benefit my baby? Believe it or not, the answer is yes! When your spine and pelvis are in proper alignment, labor and delivery are much easier. If your pelvis is misaligned or restricted, it can prevent your baby from rolling, tumbling or kicking in the womb, a condition known as intrauterine constraint. Without early identification and treatment, that can lead to birth defects. Source: Journal of Midwifery and Women's Health. A misaligned or restricted pelvis can also affect the delivery process. If your baby is unable to move into the proper birthing position, it can result in a longer or more complicated delivery. Source: Journal of Manipulative and Physiological Therapeutics. Is chiropractic care right for me? Chiropractic care is safe and typically well-tolerated. The frequency at which you'll need to visit your provider depends on the severity of your symptoms and the benefits you receive from treatment. Following an initial consultation, your doctor of chiropractic can develop a custom care plan that assists you through each trimester of your pregnancy. What happens during a chiropractic care appointment? A chiropractic care appointment during pregnancy is a little different from a routine visit. Instead of lying face down, you lie on your back to accommodate your growing belly. Once you're comfortable, your doctor of chiropractic uses special, pregnancy-safe manual techniques that don't put pressure on your abdomen. From start to finish, an appointment takes about 45 minutes. Don't let neuro-musculoskeletal pain keep you from enjoying your pregnancy. Take action and contact a doctor of chiropractic today for natural healthcare. Foundation for Chiropractic Progress (F4CP), April 26, 2021
This article is aimed at patients of chiropractic care; we encourage you to share this information with your patients. Vitamin D is one of the most important nutrients. It acts like a hormone and interacts with every cell in your body. What's more, studies show that vitamin D helps fortify your immune system, boosts your mood and provides energy. Unfortunately, vitamin D deficiency is a major problem. Researchers estimate that more than 1 billion people worldwide are vitamin D deficient. Anyone can experience vitamin D deficiency, but several factors increase your risk, including being overweight, staying indoors and not eating enough fish or dairy. Vitamin D deficiency is common, but few people know they're at risk. In this article, we'll look at some of the common symptoms and provide suggestions for incorporating foods rich in vitamin D into your diet. What is vitamin D? Vitamin D is a vital nutrient that affects nearly every system in your body. It's produced by cholesterol, whenever your skin is exposed to sunlight. To maintain good physical and mental health, it's important to consume between 400-800 international units of vitamin D per day. You can acquire it through a healthy diet or by taking nutritional supplements. What is vitamin D deficiency? Vitamin D deficiency occurs when your body doesn't get enough vitamin D. It increases the risk of various health problems, including osteoporosis, depression, anxiety and low energy. What are the symptoms of vitamin D deficiency? Common symptoms of vitamin D deficiency include:
How is vitamin D deficiency diagnosed? If you're concerned about the risk of vitamin D deficiency, make an appointment with your doctor of chiropractic. During your appointment, they'll conduct a physical exam, review your medical history and ask about your symptoms, including when they occur, how often and if any activities like getting outside or exercising seem to make them better. If these measures don't provide enough information, your doctor of chiropractic can order laboratory tests, such as a complete blood count to determine the amount of vitamin D in your blood. What if I'm vitamin D deficient? If your doctor of chiropractic determines that you're vitamin D deficient, they can make recommendations to restore your body to healthier levels. That might include dietary modifications like eating more fish and eggs, getting outside more to soak in the sun's rays, or taking over-the-counter nutritional supplements. By incorporating these practices into your daily routine, you can boost the level of vitamin D in your body and feel better. Don't wait to enhance your health. To find a doctor of chiropractic in your area, click here to use our FREE online search tool. It's the first step toward more energy and a better quality of life. by Lady Carla Davis Leave a Comment
Share this: In addition to being the Executive Editor at Masters of Health magazine, Lady Carla Davis has a Master’s in Public Health specializing in Nutrition and is also a published author. We have asked Lady Carla to give us the lowdown on fats and oils with an eye to how we can take our favorite recipes and make them even healthier. We appreciate her sharing her wisdom with us! Below is an excerpt taken from the Nourishing Basics Cookbook by Lady Carla Davis, MPH. Food is a substance that nourishes and promotes growth. If a substance does not nourish and promote growth, it is a pollutant to the body that should be avoided. Nourish your family and yourself with fresh, wholesome food that is as close as possible to its natural state. Whenever possible, use organic ingredients. For fruits and vegetables, select fresh, tender, well-shaped products with bright colors. For protein, choose quality products that are either fresh or frozen. Frozen products from reputable companies are a good choice when fresh products are not available. To preserve enzymes and nutrients never over-cook, sear, or burn anything. Dietary fatty acids are available from two basic sources: animal and vegetable. Fatty acids are the building blocks of fats, much like amino acids are the building blocks of proteins. Fats are the most concentrated form of energy and provide many life-supporting functions. Fats are the major constituent of all cell membranes in the body and help protect against invading allergens, bacteria, and viruses. Of the twenty fatty acids used by the body, only two (omega 3 and omega 6) cannot be manufactured by the body and must be supplied in balance on a daily basis. Thus, they are called essential fatty acids (EFAs). These EFAs (omega 3 and 6) in balance are necessary for brain and nerve development, along with maintenance of the heart, glands, and hormone production and balance. However, too much omega 6 can cause a deficiency of omega 3 and promote tumor growth. All fats are mixtures of saturated, monounsaturated, and polyunsaturated fatty acids in different proportions. Each group is vitally important. It is not the fats themselves that are detrimental to health; it is the damage done in the refining process and the imbalances and/or deficiencies created. Monounsaturates and Saturates can be heated at low temperatures (below 160C/320F). Saturates such as coconut oil, real butter, and ghee can be used in mild cooking as long as they are not burned or rancid. Fats and oils become rancid quickly at room temperature. Thus, always refrigerate them. Extra Virgin Olive oil, though mostly a monounsaturate, should not be used in normal cooking because of its omega 6 content. Instead, use cold-pressed, extra virgin olive oil, moderately for flavoring a dish (pasta, sauce, soup, salad, etc.) upon serving. Avoid “pure” or “light” olive oil and cheaper brands that secretly blend Canola oil with their olive oil. Polyunsaturated oils oxidize rapidly when exposed to heat, light, and oxygen. Thus, NEVER cook with them; cooking can damage even the best of oils. Once damaged, they cause free radical damage in the body and become endocrine disruptors and carcinogenic. Polyunsaturated flax seed oil is a good source of Omega 3 EFAs, but it should never be heated. It should be used only as an addition to a dish that is already cooked (soup and vegetables) or doesn’t require cooking such as salad. Unfortunately, most commercial oils are damaged in the refining and packaging (clear containers) process. Thus, avoid highly processed, damaged, hydrogenated, and GM/GE fats and oils. Also, avoid fried foods and food products (chips, fries, etc.) containing or prepared with damaged vegetable fats/oils, such as Canola, peanut, soy, corn, and high oleic safflower oils. Use only properly processed fats and oils from reliable sources such as Omega Nutrition. For cooking, use poultry broth, pure water, organic wine, or a small amount of butter, ghee, or coconut oil, which can take higher temperatures than other oils. Read the small ingredients section on the food label of every product you buy. Research the companies behind the products. And remember, fats/oils can be damaged by six factors: heat, hydrogenation, oxygen, light, homogenization, and genetic modification (GMO). Therefore, avoid all fats/oils such as margarine, spreads, and vegetable oils that have been damaged by any of these six processes. Culinarily curious? Interested in trying something new? Check out our 100 Year Lifestyle Recipes. Upgrading your approach to wellness? Find a chiropractor near you to be a key member of your health and wellness team! |
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