However, she quickly added, Maintaining weight loss can get easier over time. Over time, less intentional effort, though not no effort, is needed to be successful. After about two years, healthy eating habits become part of the routine. Healthy choices become more automatic the longer people continue to make them. They feel weird when they dont.

On the other hand, perfection is not realistic and can be self-defeating, Dr. Phelan said. Successful maintainers know there will be lapses. But they also know they can recover from lapses and how to get back on track. They accept slips and dont engage in black-and-white thinking like I was bad, an attitude that is self-defeating. Rather, they know there will be ups and downs, and they have a plan for coping with lapses thats empowering.

A personal example from one who lost a third of her body weight and kept it off for half a century: I anticipate and plan for the times when I expect to be confronted with culinary largess. Im a little more abstemious beforehand, enjoy the indulgence and get back to normal the next day.

Rather than constant deprivation and self-denial, I practice moderation. The studys co-author, Gary Foster, who is chief scientific officer for WW, explained that in the WW program, Everything is on the menu. Fad diets are overly restrictive, which dooms them from the onset. We advocate moderation, were anti-dieting. People have to find habits and routines that make long-term weight loss sustainable.

And as many of the successful weight maintainers in the study reported, time and practice have permanently modified what I find appealing, so I rarely feel deprived and have less need to exercise self-denial all the time. I do admit, though, that Im less good at ignoring cravings than many in the new study are. Im more likely to give in but control the amount I consume.

What I may be best at is monitoring my weight. I weigh myself every day and keep within a range of two or three pounds. Nearly all the successful maintainers in the study weigh themselves weekly or more often, which makes it easier to self-correct before the numbers on the scale rise significantly.

Dr. Foster said, Whats on your mind is as important as whats on your plate. Weight management is something you do for yourself because youre valuable, youre worth taking care of.

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How to Lose Weight and Keep It Off - The New York Times

Weightlifter Kate Nye's Diet and Exercise Routine

Kate Nye knew for a long time that she wanted to be an Olympian. Growing up a gymnast, she said, she naturally had "this fascination about the Olympic Games." At age 15, though, injury and surgery led her to give up on gymnastics and fall into a self-described athletic limbo. "I didn't really know where I fit in since that was the only sport I did for so long."

Nye started doing CrossFit to stay in shape, and her coach nudged her into competitive weightlifting. In her first national competition, the Youth Nationals in 2016, Nye ended up earning a bronze. "That's when I kind of realized," Nye said: though she enjoyed CrossFit, she knew she was more "messing around" with it. "I had an actual talent in weightlifting." She started competing seriously and ended up falling head over heels. "I fell in love with the training and competing, and it was the best decision I've ever made."

That's no exaggeration. Nye holds all of the American records at her 71-kilogram weight class and is a 2019 world champion in both types of Olympic lifts, snatch and clean & jerk, as well as total, which is derived by combining a lifter's successful lifts in a single competition. In 2019, she also became the first American to be named the Best Woman Lifter of 2019 by the International Weightlifting Federation.

Now, Nye has her sights set on making the 2020 Olympic weightlifting team, which means she needs to up her game even more. Literally: Nye's normal 71 kg division isn't offered at the Olympics. Instead she'll be going up to the 76 kg class, which means she's working to gain weight through her diet while keeping up her strength in training. Nye talked to POPSUGAR about what that looks like, from the gym to the kitchen, and how she's staying focused on making it to Tokyo in a few short months.

Nye works out six to eight times a week in a combination of three different kinds of workouts: strength, technique, and accessory lifts. Strength-wise, she works on getting stronger through squats, deadlifts, and pressing. "We're usually doing a cycle of squats," Nye explained. "Maybe front squats, maybe back squats, maybe high-volume, maybe low-volume. The core of it is the strength aspect." (The "front" and "back" refer to where you hold the barbell: with front squats, the barbell is across your chest; during back squats, you hold it behind your head and across your shoulders.)

For technique work, Nye finesses her form in the two competitive lifts: the snatch and the clean & jerk. The snatch requires the lifter to heave the barbell up from the ground and over their head in a single motion, starting in a squat and coming to a stand. (Watch Kate set a junior world record in the snatch here.) In the clean & jerk, lifters use two motions to get the bar over their head, first lifting the bar from the floor to a front-racked squat and stand ("the clean") and then shifting the bar overhead ("the jerk"). Here's what a clean & jerk looks like. Still with us? "We're doing usually tons of variations to fix technique problems I have" in both lifts, Kate explained.

You might not do snatches or clean & jerks in your everyday weights workout (although they probably sound familiar if you're a CrossFitter). The accessory work that Nye does to "strengthen the little muscles," though, will sound familiar: Romanian deadlifts, single leg squats, and overhead presses.

Last but not least: core work. "Since I was a gymnast, I know every ab exercise ever made," Nye joked. Her current favorite is the dead bug, a move that targets the full core and works on stabilization at the same time. "They're kind of fun and not very intense, which is good for me."

Diet-wise, Nye focuses on eating intuitively. "I don't track anything. I eat what I need as an athlete." She gets six to eight ounces of protein in every meal, usually ground beef, chicken thighs, and sausage. "I eat protein that has more fat in it, since I'm not cutting weight," Nye explained. She'll add a couple cups of carbs as well as veggies. Well, "We try to do veggies. We need to work on that!" she said. For a healthy fat, Nye said guacamole is her go-to. She avoids protein powder and said she tries to keep her diet "as whole as possible."

From diet to training to her mental health, all of Nye's focus is on making it to the 2020 Summer Olympics. In order to get there, she said, "you've got to do the work to max potential. I think that's the best way to put it. You've got to keep striving for that next kilogram on the barbell."

To learn more about all the Olympic and Paralympic hopefuls, visit teamusa.org. The Tokyo Olympics begin July 24 on NBC, and the Tokyo Paralympics begin Aug. 23 on NBC.

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The Workout Routine and Intuitive Diet of a CrossFitter Turned World Champ Weightlifter - POPSUGAR

Diets that contain a variety of fresh, nutrient-rich foods can help reduce feelings of fatigue. Such foods include kale, oats, and watermelon, among others.

However, some processed foods such as white bread and baked goods can worsen fatigue in some people.

Read on for more examples of foods that could help beat fatigue. This article also takes a look at foods and drinks to avoid, along with some general tips for boosting energy.

In general, foods that can help boost energy levels are fresh rather than highly processed. They also tend to be rich in nutrients.

Some examples include:

Whole eggs contain plenty of nutrients. According to the United States Department of Agriculture (USDA), a typical egg contains 7 grams (g) of protein. It also provides 4% of the recommended daily intake of calcium and 6% of the recommended daily intake of vitamin A.

Eggs are also a source of fats. According to the National Institute on Aging, fat provides energy and helps the body absorb vitamins.

Bananas are a good source of potassium, fiber, and carbohydrates. This combination of carbohydrates and fiber provides a long lasting source of energy.

In fact, according to one small study, trained cyclists who ate bananas performed equally to those who consumed sports drinks during a 47-mile time trial. The researchers concluded that bananas are a good source of energy, specifically before and during long periods of exercise.

Whole almonds are rich in nutrients such as fats, fiber, and protein. Both protein and fat provide a feeling of fullness and can help increase energy levels.

Almonds also contain vitamin E and magnesium. They make a great afternoon snack.

Watermelons are a great source of hydration. According to the Agricultural Marketing Resource Center, watermelons are 92% water and contain vitamin C, vitamin A, and many other nutrients.

Dehydration can increase feelings of fatigue. However, a review from 2010 suggests that proper hydration increases mental alertness and improves well-being.

Kale is a leafy green vegetable rich in vitamins, antioxidants, and iron.

Red blood cells in the body contain iron. This mineral is essential for carrying oxygen around the body for cells to use as energy. For this reason, low levels of iron can cause a lack of energy.

According to the USDA, 1 cup of raw kale also contains plenty of potassium and vitamin A.

Spinach is another green leafy vegetable rich in iron. It is also high in vitamin K and magnesium.

Spinach and kale make an excellent combination in salads.

Chia seeds are rich in nutrients. For example, 1 ounce of chia seeds contains 4 g of protein, 11 g of fiber, and 9 g of fat.

Fiber is useful for preventing blood sugar spikes around meal times. Rapid changes in blood sugar levels are another possible cause of fatigue.

Oats are high in fiber and complex carbohydrates.

The body can easily break down refined carbohydrates and use them to provide a short-term energy boost. Sugar is one example of a refined carbohydrate.

However, complex carbohydrates are more difficult for the body to break down. This makes them a longer lasting source of energy.

Making some other lifestyle changes can also increase energy levels throughout the day.

For example, the American Council on Exercise suggest that regular exercise can prevent fatigue. A person should aim to exercise on 35 days per week.

Also, the National Sleep Foundation explain that a good nights sleep helps the body with:

These benefits can help maintain energy levels throughout the day.

Managing stress is another way to fight fatigue. Over time, chronic stress can cause symptoms such as tiredness and exhaustion. There are many things a person can try to reduce their stress levels, including meditation and exercise.

See the rest here:
Foods that beat fatigue: What to eat and other diet tips - Medical News Today

Working out is often a great way to de-stress at the end of the day and a good way to keep your immune system in tip-top shape.

But fears of contracting the new coronavirus disease, COVID-19, have many people on edge and avoiding places where they could contract the disease or spread the virus to other people.

On that point, the gym is a place where people can easily pick up other peoples germs.

Thats of particular concern because the new coronavirus causes respiratory illness that can spread by touching surfaces a person with the virus has touched or even via airborne droplets when a person sneezes or coughs.

Stay informed with our live updates about the current COVID-19 outbreak. Also, visit our coronavirus hub for more information on how to prepare, advice on prevention and treatment, and expert recommendations.

Dr. Nancy Messonnier, director of the Centers for Disease Control and Preventions National Center for Immunization and Respiratory Diseases, warned people Mar. 10 to take basic precautions about limiting their exposure to the virus.

Take everyday precautions like avoiding close contact with people who are sick, cleaning your hands often, and to the extent possible, avoid touching high-touch surfaces in public places, Messonnier said. Avoid crowds, especially in poorly ventilated spaces.

The World Health Organization (WHO) says some coronaviruses can linger on surfaces for a few hours or up to several days, which is part of the reason they recommend washing your hands often with soap and water or using hand sanitizer.

Gyms are often crowded places where many of the surfaces from free weights to the controls on a treadmill are touched a lot.

Simply wiping sweat off with a towel isnt enough to stop the coronavirus and other bugs from spreading.

While a handful of Twitter users report the novel coronavirus hasnt changed their gym habits, many fitness centers have reached out to their members to tell them the extra preventive steps theyre taking.

That includes closing down.

A case in point is the San Mateo Athletic Club at the College of San Mateo in California.

Earlier this week, the fitness center told its members that its following guidelines set by the health department in San Mateo County.

We have continued to educate the staff members on good hygiene habits: use of gloves and proper disposal, proper cleaning procedures, and use of Clorox wipes at each workstation, the email read. These are habits we have practiced for 10 years.

On Thursday, the San Mateo gym announced its temporarily closing.

Nationwide, chains have also been reassuring its members that its spaces are clean and safe.

Planet Fitness says it has extensive cleanliness policies and procedures in place.

Team members conduct regular and thorough cleaning of all equipment, surfaces, and areas of the club and gym floor using disinfectant cleaning supplies, McCall Gosselin, Planet Fitness spokeswoman, told Healthline. In addition, they regularly complete overnight cleaning of the facility.

Anytime Fitness and 24 Hour Fitness, two other major national gym chains, didnt have any coronavirus warnings on their websites, nor did they respond to requests for comment.

Simon Hansen, an experienced athlete, coach, and sports blogger of Best Sports Lounge, said hes visited the gym less frequently since the COVID-19 outbreak, although he knows people with strong immune systems are less likely to be affected.

I think that its a necessary precaution to take especially since we might unknowingly harm the immunocompromised, Hansen told Healthline. However, this doesnt mean that Ive removed exercise from my daily routine.

Instead, he works out at home.

If youre staying at home, you still probably want to continue your workout routine.

Besides the health benefits, its also good to stay active to ward off going stir crazy from being cooped up for an extended period of time.

Dr. David Nazarian, whos board certified in internal medicine and practices in Beverly Hills, said that because the new coronavirus is rapidly spreading, its important to take standard precautions to protect yourself.

Exercise is important for overall healthy well-being, but it is vital to protect yourself from airborne disease, especially new ones such as the coronavirus where effective treatment is still being studied, he told Healthline.

If avoiding places that are high risk for transmission of airborne diseases is necessary, there can be alternative options such as working out at home, he added.

Alexandra Ellis, creator of AE Wellness and host of The Body Nerd Show, said if youre avoiding the gym for fear of getting sick, theres a lot you can do at home that requires no equipment.

Focus on the basics such as planks, pushups, squats, leg lifts, or bicycles and burpees for an easy workout that will build strength and get your heart rate up. My favorite way to build a workout is to do 4 rounds of 5 exercises for 45 seconds of work, followed by 15 seconds of rest, Ellis told Healthline.

Choose exercises that target different areas of your body and youll have a full-body workout in less than 20 minutes, she said.

For people looking for more guidance during their home exercise, there are plenty of tutorials available online, whether on YouTube or other portals.

Some people are even responding to COVID-19 and subsequent distancing and quarantine measures.

One such example is the online yoga platform EkhartYoga, which is offering free gentle yoga and meditation classes online to people during the outbreak to help counteract the escalation of stress and anxiety that comes with it.

We can only begin to imagine the stress of being in isolation, Esther Ekhart, the platform owner and a yoga teacher, said in a statement to Healthline. While, thankfully, the majority of us arent in physical danger, we cant fail to escape the news, which in itself can cause worry and anxiety.

Excerpt from:
Exercise at Home to Avoid the Gym During COVID-19 Outbreak - Healthline

Slimmers want to lose weight for many different reasons, and often they seek the help of other weight loss tricks and tips to burn fat quickly. While a diet plan can help a slimmer lose weight, consuming a apple cider vinegar tonic has been proven to burn fat and gives slimmers a boost with their results. But what is the best way to take the drink?

The apple cider vinegar tonic is made from fermented apple juice - which is often used in salad dressing and food preservatives - to increase satiety and help slimmers eat fewer calories.

Typically, natural weight loss can be achieved with a healthy diet and exercise plan.

However, it has been proven that sipping on apple cider vinegar can help slimmers lose weight more quickly by burning fat.

According to nutritionists, drinking the tonic can help speed up a slimmer's metabolism.

READ MORE:Weight loss: Woman lost over 10 stone in 10 months following this diet

By boosting the metabolism in the body, a slimmer will burn more calories, meaning they are less likely to be stored as fat.

Florence McGuinnie, a nutritionist, has said that taking one or two tablespoons of apple cider vinegar each day is safe and could boost weight loss.

She said: Apple cider vinegar has been around for many generations, and it poses many health benefits including weight loss.

"It is relatively safe to consume in small doses, but some people might find that they still see some side effects.

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I would recommend taking small doses, such as one or two tablespoons a day to see the benefits.

Apple cider vinegar should help you feel fuller and reduce the amount of food you eat throughout the day.

It has been suggested that the best way to drink apple cider vinegar is to stir one or two tablespoons into a glass of water and drink it before meals or mix it with oil to make a salad dressing.

However, the nutritionist warned: Major weight loss will only occur when pairing apple cider vinegar with other diet and lifestyle changes.

Apple cider vinegar can also help dieters get nutrients that are essential for weight loss.

Lisa Borg, another nutritionist added: "Weight loss is extremely difficult where nutrient deficiencies are present.

Apple cider vinegar also contains trace minerals that are crucial in metabolic processes and often deficient in those who eat processed foods.

According to the expert, drinking the tonic will improve the digestion of dieters which will ultimately lead to weight loss.

Lisa explained: "Apple cider vinegar's contribution to digestive processes can help constipation which in turn can help weight loss because the slow a clogged bowel is still absorbing calories.

For the best results, apple cider vinegar should be paired with a suitable diet plan that works for you.

One diet which has proven to be successful paired with apple cider vinegar is a low-carbohydrate diet.

Eat food such as: meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.

Avoid food such as: sugar, wheat, seed oils, trans fats, "diet" and low-fat products and highly processed foods.

Is there a downside to the apple cider vinegar diet?

Diets with high vinegar content require a few warnings before starting.

One should not drink vinegar straight but instead dilute the solution in water as its high acidity can damage tooth enamel when sipped straight - consuming it as a component of vinaigrette said dressing is a better and safer way of consuming apple cider vinegar.

Previously, it has been reported that drinking apple cider vinegar could cause or worse low potassium levels. This is particularly important for people taking medications that can lower potassium (such as common diuretics taken to treat high blood pressure).

Vinegar has also been known to alter insulin levels. People with diabetes should particularly practice caution when attempting high vinegar diets.

Here is the original post:
Apple cider vinegar: How much of the tonic should you drink to burn fat fast? - Express

Forget counting calories or swearing off carbs the latest dietfaddoesnt put limitations on what you eat. Rather, it focuses on the when. This way of eating is called intermittent fasting (IF), and in the past several years it has risen through the ranks of popular diets, until its now one of the most-searched diets on Google, racking up hundreds of thousands of searches on average each month.

Whats the reason for its popularity? It seems a lot easier for some people. Traditional lifestyle changes tend to rely a lot on calorie counting or point watching or rules, and for some people especially people with busy lives or who feel pulled in a lot of directions that feels like a lot of work and effort. So for this, where they literally have to do nothing but skip a meal, it's just a lot easier for them to maintain, says ElizabethLowden, MD, a bariatric endocrinologist at the Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital in Geneva, Illinois.

RELATED: 12 Possible Health Benefits of Intermittent Fasting

Here, we explore the ins and outs of IF, andanswer all the questions youreprobably asking.

IFis a way of eating that calls for alternating between fasting(orsignificant reduction of calorie intake)and eating at specific times, according to Johns Hopkins Medicine. Its different from other diets in that its not about eating specific foods. IF is not about depriving yourself either. Rather, its about eating your meals during a certain time frame and fasting for the rest of the day and night.

Fasting has been around since ancient times andhaspredominantlybeen practicedwithin religions,according to a study published in the Journal of the Academy of Nutrition and Dietetics in August 2015. But the version of IF thats talked about today arose in the past eight years or so. According to Harvard Health, IF became more popular around 2012 when the documentary Eat, Fast and Live Longer aired.TheJournal of the Academy of Nutrition and Dietetics study says many books on the topic were published around that time as well, including 2013s The Fast Diet, which added to the buzz. Research followed. Over the past five years, rigorous research has shown the remarkable benefits of intermittent fasting, which is behind this sudden interest, says Sara Gottfried, MD, the Berkeley, Californiabased author of Brain Body Diet.

There are a few different versions of IF (outlined below), but each version follows the basic premise of designating a certain period of time during the week meant for eating and certain periods when food and drink should be restricted (or severely limited), according to Harvard Health.

The most popular are:

RELATED: 6 Types of Intermittent Fasting

The short answer: probably. IF gets a lot of press as a weight loss tool, and I recommend it in my practice for weight loss and weight management, Dr. Gottfried says. Its linked to weight loss because not eating between meals forces the body to turn to the fat stored in cells for energy, according to Harvard Health. Insulin levels decline through this process as the body burns fat.

Lowden believes what it really comes down to, though, is calorie restriction. Overall, people tend to consume fewer calories in a smaller window of time compared with eating all day, and that's what leads to weight loss, she says. A study published in June 2018 in Nutrition and Healthy Aging involving 23 obese adults found the study participants took in about 300 fewer calories per day when participating in the 16:8 approach to IF.

Versions of IF that restrict eating after a certain time,say7 p.m.,also helpeliminate nighttime eating, whichhas been shown tocontribute to metabolic syndrome and obesity, according to astudy published in December 2018 in BMC Public Health.

Some critics, however, say the amount of weight lossto expect fromIFisnt any more significant than what youd see withother calorie-restrictive diets.A study published in the AmericanJournal of Clinical Nutrition in November 2018 found that a diet that cut calories by 20 percent resulted in a similar amount of weight loss to the 5:2 version of IF after one year. Still, IF may be a good option if you find it easier to stick to than other diets.

Here are some of theproposedbenefits of IF:

RELATED: Intermittent Fasting Helped Me Lose 48 Pounds Heres What I Ate (and When)

The following types of people should avoid IF:

Also, people who need to take medication with foodshould eat at regularintervals so as not to miss a dose, according to Harvard Health.

Its a good idea for everyone whether you have any of the conditions listed above or not to check with a doctor before starting to fast, according to Johns Hopkins Medicine.

According to Harvard Health, one theory is that exercising in a fasted state may help burn fat. Lowden explains that the body needs sugar or some sort of energy to perform well while exercising. Normally, the energy comes from sugar molecules, which are stored as glycogen in the liver. If you start exercising, youre more likely to deplete those stores and then your body has no choice but to go into a more anaerobic breakdown to give you the energy you need, she says. Instead of burning through sugars that aren't available, your body is forced to burn through another energy source: fat.

But you may not have enough energy to exercise as intensely as you normally would. Peak performance or even feeling good while exercising it's much easier to do if you eat,Lowdensays.

RELATED: Skipping Breakfast Before Exercising May Help You Lose Weight

You will likelyfeel hungry as your body adjusts to IF,but Gottfried says it will adjust. From my own experience and feedback from my patients, it gets easier, she says.According to Harvard, research has found that IF doesnt increase overall appetite. Gottfried says the 16:8 diet (or some variation thereof) seems to be the easiest for most people to integrate into their lives without feeling too hungry.

For many people, transitioning to eating this way is not easy. Per the April 2019 Nutrients research, IF can lead to migraine, dizziness, nausea, and insomnia. It can also make people feel hungry and weak in general, limiting their activity throughout the day.

Some women might stop menstruatingas a result of calorie restriction,according to the same Nutrients study.If you miss three periods in a row, its time to see a doctor, says the Mayo Clinic.

In addition to considering your health goals, follow these steps before diving into IF:

RELATED: Intermittent Fasting Offers Benefits Beyond Weight Loss, Article Suggests

Dont take the end of your fast as an excuse to go wild with unhealthy foods thatll undermine the potential success of the diet. The principles of healthful eating and breaking a fast are the same whether or not it's a normal overnight fast or time-restricted eating, Lowden says. Focus on breaking your fast with a healthy, balanced meal filled with lean proteins, healthy carbohydrates,andhealthy fats.

Pay particular attention to protein, especially if you have diabetes. In order [for people with diabetes] to maintain normal sugar levels and avoid worsening insulin resistance, we always recommend eating a form of protein with every meal, particularly when you're breaking a fast, Lowden says. Protein doesnt break down into glucose as efficiently as carbs, so it has a slower, less immediate effect on blood sugar levels, according to Diabetes.co.uk.

Gottfried says having a healthy source of carbswhen breaking your fast will help restore depleted glycogen levels.She recommends a Mediterranean-stylemeal with40 percentcarbohydrates, 30 percentprotein,and 30 percentfat.

Lowden also says your timing when breaking the fast could make a difference as well. There are studies that show people who eat their calories later in the day even if its the same amount of calories they weigh more than people who do that earlier in the day, Lowden says. According to a study published April 2015 in Nutrients , sleep-restricted adults with late bedtimes are more susceptible to weight gain because the foods eaten at night tend to be higher in fat compared with those eaten earlier in the day. Take that into consideration when youre determining your eating window.

Original post:
12 Burning Questions About Intermittent Fasting, Answered - Everyday Health

YAP, Micronesia, March 18, 2020 (SEND2PRESS NEWSWIRE) Schizophrenia may find a cure in individualized treatment. So says a new article in the science journal Holistic Nursing Practice. According to Dr. Daniel Helman, a researcher on the small island of Yap in Micronesia, long-term recovery is often possible, but appropriate studies are not being done.

Helman teaches at the College of Micronesia-FSM, in their division of education. He recently assessed the evidence-based literature related to schizophrenia. While there are promising avenues related to diet, exercise, and social roles that have some anecdotal support, treatment remains difficult because large, randomized trials are not being carried out.

[P]sychiatric medications include major health risks from effects that appear during long-term adherence, Helman writes, while many other non-medical treatments remain promising, awaiting further study. None of the existing studies of nonmedical treatment ideas are large enough to be conclusive. For example, having a [coach or personal trainer] help with 20 hours of exercise per week, the evidence base needs to be more complete so that funding for supports such as this can be instituted.

One rarely sees people suffering from the major symptoms of schizophrenia who have such an intensive exercise routine, according to Helman, so a path for future studies is likely to be useful.

Moreover, dietary interventions which could target autoimmune features, or vitamin or mineral deficiencies, or abnormal lipid metabolism, or gluten sensitivity await further study, and in the meantime long-term outcomes for those suffering from schizophrenia are not as good as they might be.

Helman has published several articles related to alternative and complementary treatments, but resistance, according to him, may be based on how medical practitioners think about the disease. Medications to mask the symptoms may be less effective in the long-term than finding a tailored solution to each patient by looking at them as an individual within a context.

Helmans Nonmedical Interventions for Schizophrenia: A Review of Diet, Exercise, and Social Roles is featured in the March/April 2020 issue of the peer-reviewed journal Holistic Nursing Practice which is part of the Web of Science. Read here: https://journals.lww.com/hnpjournal/Abstract/2020/03000/Nonmedical_Interventions_for_Schizophrenia__A.2.aspx

Follow Helman on Twitter at: https://twitter.com/HelmanDaniel

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News Source: Daniel Helman Ph.D.

To view the original post, visit: https://www.send2press.com/wire/treating-schizophrenia-with-individualized-care/.

This press release was issued by Send2Press Newswire on behalf of the news source, who is solely responsible for its accuracy. http://www.send2press.com.

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Treating Schizophrenia with Individualized Care - TippNews DAILY

The coronavirus has caused a big pause button to be pushed on our everyday lives.

Gyms are closing, workplaces and schools are closing, and the news coverage is focused on the virus 24/7. And a lot of people have been forced to stay at home to help limit the spread.

And all this is a disaster for your stress levels which is why exercise is important in times like these.

Editors note: The content on BarBend is meant to be informative in nature, but it shouldnt take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns.

Stress is a state of mental, emotional strain or tension resulting from adverse or demanding circumstances basically anything that alters your homeostasis.

There is what some consider good stress, which is often called eustress. This is moderate stress that makes you feel more excited than distressed. An example would be when you ride a roller coaster or get some great news.

Then theres the bad stress, more clinically referred to as acute or chronic stress. While stress is a vast topic and we dont want to risk oversimplifying it chronic stress can be exacerbated by poor diet and sleep habits, for just two examples a lot of acute or chronic stress can come from changes to ones routine or life that cause distress or anxiety. Acute stress triggers the bodys stress response, but the triggers arent usually exciting or healthy.

Chronic stress can occur when you repeatedly face stressors that take a heavy toll on your sanity. Much like the current situation we find ourselves in now.

Chronic stress is a serious health problem thats associated with many physical and mental health ailments, particularly inflammation, which can lead to hart disease, cancer, diabetes, and Alzheimers disease to name just a few.(1) Its estimated that between75% and 90% of primary care physician visits are caused by stress-related illnesses.

[Related: How stress impacts your strength and muscle]

Exercise and other physical activities help produce endorphins in our brain that appear to act as natural painkillers, stress reducers, and they improve our ability to sleep.

The exact physiological mechanisms to explain this havent been proven. However, research indicates that exercise improves the way the body handles stress because of changes in the hormone responses, and the positive effects exercise has on the brain.(2)

Regular exercise increases the volume of certain brain regions, particularly the hippocampus, through better blood supply. That helps improve overall brain health..

The hippocampus is an area of the brain thats involved in memory, emotion regulation, learning and plays a crucial role in mental health. Theres evidence to suggest many mental health conditions are associated with reduced growth and development of nervous tissue in the hippocampus. (3)

Which makes exercise an important for your mental as well as physical health.

[Related:4 Research-Backed Ways Lifting Weights and Eating Right Improve Mental Health]

If you dont have access to a gym or youre stuck at home during this stressful time, its important to find ways to train to stay in shape, stay sane and not lose your hard-fought gains.

Here are some examples using your body and household items to keep on top of your health and cabin fever.

Do this training 2-3 days per week with 48 hours rest in between training. All of the exercises are timed sets. The work/rest periods you can pick from are as follows choose wisely.

This is a five-exercise circuit (one after the other). The exercises are:

You will complete two- four circuits (depending on how much you have in the tank on training day) for a total training time of between 10-20 minutes.

Note that other exercises can be included in the above categories. Its not an exhaustive list.

If you want something a little less intense, bodyweight tri sets work well.

Rest one minute after each circuit and do 3-5 circuits

Rest one minute after each circuit and do 3-5 circuits.

Walk for three minutes and then use the Tabata protocol (20 sec work/10 sec rest for six to eight rounds) with the following bodyweight exercises.

Find yourself some open space and get your Usain Bolt on.

Walk for three minutes and then sprint for 15 seconds (100 % effort) followed by a 15 second walk. Repeat for five work/rest intervals and then cool down with a three-minute walk.

Exercise is more than for vanity, especially during this trying time. Staying on top of your health and fight to hold on to your gains by using your body to crush stress.

Dont worry, gym time will be coming again soon.

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How Exercise Reduces Cabin Fever (Plus Home Workouts to Get Started) - BarBend

People who use yogurt but find that it gives them digestive issues might benefit from something like kefir.

The benefits of kefir run deeper than the benefits you and I can yield. In fact, researchers are now finding that kefir can be a powerful food to add to a cancer survivors diet, especially post-workout.

Kefir is actually fermented milk and is very similar to yogurt. providing many health benefits. It was first created in the north Caucasus Mountains and is extremely popular across Northern and Eastern Europe. Other countries, such as Russia, have also been utilizing kefir for centuries. Many consider it to be a more powerful and healthier version of yogurt.

For starters, kefir is very easily digested and provides the body with protein, vitamins, minerals and healthy bacteria (probiotics). Using kefir as part of your diet can help build a healthy digestive system, improved immunity and promote regular bowel movements. Kefir can be found at just about any grocery store.

On average (depending on the brand), 6 ounces of kefir contains 100 calories, 7 grams of carbohydrates, 6 grams of protein and 4 grams of fat.

The benefits of exercise can improve the lives of everyone. However, for cancer patients and survivors, the treatments used often times leave them with digestion issues. This can make it extremely hard to consume products with dairy, including things like whey protein that includes lactose.

The good news is, those who suffer from lactose intolerances are generally able to tolerate kefir.

Some research is even touting kefir as being able to protect the body against certain forms of cancer. This can be especially important not only for those who already went through treatment, but also for the general public who are looking to be proactive and preventative.

Researchers came up with a beverage that they tested on 52 cancer survivors post-workout to see how their body reacted and if they could manage drinking the beverage containing kefir. The beverage also included things such as fruit, natural sweeteners and other natural ingredients to aid in post-workout recovery without the use of something such as whey protein. The participants were not initially told what all was in the beverage until after they first tasted the product.

When given the beverage, the cancer survivors were asked to rate the beverage on its appearance, aroma, taste, mouth feel, overall liking, their physical and psychological feelings and if they would purchase this beverage if it were made available for purchase. Following the initial tasting, the researchers then explained to the participants the benefits of kefir and asked them to sample the beverage again and answer the same set of questions as before.

The results of the study showed that the kefir-based drink was highly accepted and liked by all participants. They admitted that the beverage is something they would purchase if available. While the overall scores were a little higher in the second round of testing, the scores from the initial were still high and showed an overall liking of the beverage even without knowing what was in it and the health benefits associated with consuming a beverage with kefir.

One researcher mentioned: Kefir may be a great way for cancer survivors to enjoy a post-exercise dairy drink in the future. The beverage received high scores overall and, except for an improvement in overall liking, we observed no significant differences in physical and psychological feelings before and after participants learned that it contained kefir and had potential health benefits.

Most people will prefer to go to the store and purchase pre-made kefir, but it should be noted that you can make kefir at your home. It will take one or two days until the kefir is ready to consume, but it can be done if you prefer something homemade. There are many different ways and directions on how to make it that can be found online. Find one that sounds good to you and run with it.

Is kefir something you should include in your own personal nutrition plan? Absolutely. With all the benefits associated with kefir, Id recommend that everyone consider adding it.

Most of us arent worried about digestive health simply because it isnt something we can see. However, its extremely important and shouldnt be negated. Add kefir to your diet for a few weeks and see how you feel. The good news is, for those who eat yogurt, but arent thrilled with the feeling and/or discomfort they get from it, kefir is a great option to ease any bloating, gas or digestive discomfort.

Sources:

Elsevier. "Cancer survivors get a taste for kefir after exercise: Study shows kefir is a good way for cancer survivors to enjoy a fortifying post-exercise dairy drink without stomach upset." ScienceDaily, 12 July 2017.

K. O'Brien, C. Boeneke, W. Prinyawiwatkul, J. Lisano, D. Shackelford, K. Reeves, M. Christensen, R. Hayward, K. Carabante Ordonez, L.K. Stewart. Short communication: Sensory analysis of a kefir product designed for active cancer survivors. Journal of Dairy Science, 2017; 100 (6): 4349

Matt Weik, owner of Weik Fitness LLC, Lower Heidelberg Township, is a fitness expert and author. His work, featured in fitness magazines and many websites, can be found on http://www.weikfitness.com.

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High blood pressure doesn't usually come with symptoms, which is why it's so important to have your doctor check it regularly.

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When it comes to blood pressure, a reading of 120/80 is "perfect," right? Well, not exactly. Just like 20/20 isn't necessarily perfect vision, 120/80 is technically the borderline between normal and elevated blood pressure. So, not bad, exactly but not really ideal, either.

It might sound like we're splitting hairs, but high blood pressure (aka hypertension) is a lot more dangerous than imperfect vision. It affects more than 100 million Americans (almost half the adult U.S. population), according to the American Heart Association, and those people are at a higher risk for some pretty serious health conditions because of it.

It's not all bad news, though: High blood pressure is largely preventable and definitely treatable. And it all starts with the basics.

Arm yourself with the knowledge you need on the causes, risks, prevention and treatment of this common foe so you can keep or bring your numbers into a healthy range (that's below 120/80, for the record). Plus, get tips on how to recognize when blood pressure goes too low, and what to do about it.

Your blood pressure is an important gauge of how healthy you're likely to be in the future.

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Your doctor takes your blood pressure at each visit because it's a key indicator of your health. But beyond a number on your medical chart, how much do you really know about blood pressure at the basic level?

In layman's terms, your BP is a measure of how hard your blood is pressing on the walls of your arteries as it courses through your body. The top (systolic) number gauges the pressure when your heart is beating, while the bottom (diastolic) number represents the pressure when your heart is resting between pumps.

A little bit of pressure is good, to help the blood get where it needs to go (read: to all your vital organs). But as the saying goes, too much of a good thing isn't, well, a good thing.

Learn more about blood pressure basics and check out a chart that breaks down healthy vs. unhealthy numbers.

High blood pressure is referred to as the "silent killer."

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High blood pressure means your top number is 130 or higher or your bottom number is 80 or higher. For most people, hypertension is caused by aging or lifestyle factors tied to heart health (think: diet and exercise). For others, it could be the result of another health condition, such as sleep apnea or thyroid issues, or even certain medications.

Whatever the cause, high blood pressure doesn't usually have any symptoms, which isn't a good thing. Hypertension is often called the "silent killer" because it can lead to heart attack, stroke and coronary artery disease, among other conditions, with little to no warning.

Regular exercise can help keep your blood pressure in a healthy range.

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An ounce of prevention is worth a pound of cure, as the saying goes, and preventing high blood pressure is no exception to that rule.

That's especially true for people at higher risk for developing the condition, such as African Americans and those with a family history of hypertension. Even if you're prone to high BP, though, there's plenty you can do to keep your numbers from sliding into the red.

A regular yoga practice could help lower your blood pressure by reducing stress.

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If you already have high blood pressure, there's no reason to throw in the towel. In fact, now's the perfect time to get a handle on your numbers. With just a few tweaks to your daily habits, it's totally possible to bring down your BP and reduce your health risks along with it.

For many people, lowering salt intake is a crucial step, because excess sodium can increase BP and put a strain on the heart. But there are lots of other small steps you can take beyond changing your diet (hello, breathing exercises!) that can make a big difference, too.

Low blood pressure, or hypotension, is more common among older adults.

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High blood pressure is a concern in any context. Low blood pressure, on the other hand, isn't always an issue. But while complications are less common, low BP can sometimes be just as serious.

Technically, low blood pressure (aka hypotension) is any reading below 90/60. Low BP is simply genetic for some people. But it's only considered dangerous if it's brought on suddenly by things like infection or dehydration, or if it's accompanied by symptoms, such as nausea, feeling faint or having cold, clammy skin.

If you are experiencing serious medical symptoms, seek emergency treatment immediately.

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