Showing posts with label Cancer cure treatment natural Ty Bollinger truth about cancer alternative cancer treatments China Dr. Thomas Seyfried Vaccinations ovarian cancer Monsanto Del Bigtree CoronaVirus. Show all posts
Showing posts with label Cancer cure treatment natural Ty Bollinger truth about cancer alternative cancer treatments China Dr. Thomas Seyfried Vaccinations ovarian cancer Monsanto Del Bigtree CoronaVirus. Show all posts
Planning is important when setting goals to get things done.
It doesn’t matter if it’s your main goal in life or a small shopping
trip. For many people, losing weight is their main goal in life. This is
something people strive for all their lives. You need a plan. If you
want your body to burn calories by limiting your metabolism, you need to
refuel and get a good supply of healthy calories. Eat smaller portions
more often. Check food labels to keep track of how you eat them. Water
is the key to weight control. Always stay hydrated. Include many healthy
foods in your diet, such as grains, fruits, vegetables, nuts, seeds,
seafood, poultry, and meat. Avoid processed foods. To keep feeling full
and full for longer, include some healthy fats in your diet. Include
plenty of fiber in your diet.
Take responsibility
The reason for gaining weight is often to blame for everything,
including parents, genes, society, and holidays. It’s time to take
responsibility for your actions. Track calories using an app available
on your smartphone or a little diary. Find a group of friends or family
members to encourage, support, and hold you accountable. If you don’t
have such people, you’ll find that there are many online support groups
where completely strangers support and cheer each other up. These people
strengthen and motivate you even if you want to quit smoking. The whole
process of losing weight takes a long time and effort. You need all the
support you can get. Intermittent fasting is another way to help
control your eating habits. Fasting is difficult at first, but over time
you will learn to ignore the urge to keep eating. Aim to lose about 12
pounds per week. It’s tempting to lose more, but in the long run it’s
impossible, and secondly, you’ll lose bone, muscle and water. This is
absolutely not necessary on your weight loss journey.
Getting to Know Yourself
Why food is hungry? What triggers do you have? Why are you hungry?
It’s time to get to know yourself and your eating habits. Some respond
to stress, some get angry, some feel comforted, and some eat out of
boredom. Some people eat when they are depressed. If you are swayed by
your emotions, learn to direct them in the other direction. Get into
healthy habits like drawing, listening to music, reading, or taking a
walk. Another reason people eat is that they spend their lives trying to
avoid wasting food or leaving nothing on their plate. If that’s the
problem, cook a little less, eat less, and store leftovers in the
refrigerator for the next meal. When you are offered free food or pay to
“eat as much as you can”, curb your urges and eat only what you need.
There is no need to justify the price. Think of it as paying for the
atmosphere or the experience. Not because of the food.
Change What You Eat
If you’re on a diet of junk food, cookies, baked goods, candies,
sodas and more, it’s time to move on to healthier, fresher ingredients.
How about adding more fruits and vegetables to your diet? Switch to
whole grains, healthy dairy products, nuts and seeds, and healthy fats
and protein. Balance your diet with the right combination of
carbohydrates, protein and fat. Choose foods with fiber that will help
you feel full longer and keep your digestion running smoothly. If you
find it difficult to distance food between meals, break your meal into 5
small meals. Always have food available when you are hungry. Eating
enough protein can make you feel full and satisfied for a long time. The
same goes for good fats. Avoid processed carbohydrates as they often
make you feel hungry.
driven, motivated and passionate to do what i love and that is to provide value and offer something to the world
People know that testosterone is a sex hormone, but it also
has a significant impact on one's health, let’s take a look at “What
Lowers Testosterone”.
It's critical to keep this hormone’s levels in
check if you want to develop muscle mass, improve sexual function, or
increase strength. (Continued below.....)
(...Continued.....)What Lowers Testosterone Levels: What are the Causes, and How Can You Prevent It?
It is true that testosterone levels are dropping all around the
world. As a wave of low testosterone diagnoses sweeps the nation, many
men are anxious about their testosterone levels. Furthermore, the
typical man's testosterone level is roughly 25% lower than it was 30
years ago.
While numerous factors play a role in testosterone management, a good
diet is essential for maintaining testosterone levels and preventing
them from falling too low.
What is Low Testosterone Levels?
When testosterone levels are less than 300 ng/dL, it is known as low
testosterone. Experts have stated that a normal range is 300 to 1,000
ng/dL. If you want to check the amount of circulating testosterone, you
should go for a blood test called a serum testosterone test.
What Decreases Testosterone?
Testosterone management is dictated by multiple factors, but
maintaining a balanced diet is essential for keeping testosterone levels
in check and preventing them from falling too low.
Hundreds of hours of research have shown that some diets have
negative impacts on testosterone levels. Soy, almonds, salmon, spearmint
tea, red reishi mushrooms, flaxseed, processed carbs, and meat hormones
are just a few examples. It's critical to eat these meals in moderation
to effectively fight these side effects.
There are beverages to avoid as well as meals that alter testosterone
levels. Beer and water with high estrogen levels are two of the most
well-known beverages. It has been discovered that even modest alcohol
use can lower testosterone levels by up to 6.8%.
In today's world, sleep deprivation is a relatively frequent
condition. Lack of sleep leads to lower morning testosterone levels in
middle-aged and older men (and even younger males).
Regular exercise naturally raises testosterone levels, but too much
of it might have negative consequences. High-intensity activities have
been associated with reduced sex drive and testosterone levels,
according to some studies.
Cortisol levels are directly related to chronic stress, making it
difficult for hormones to flow through brain pathways. This inhibits the
production of reproductive hormones, including testosterone.
What Foods Decrease Testosterone?
Here are the foods that decrease testosterone levels:
Soy and soy containing foods
Soy is high in phytoestrogen isoflavones, which are estrogen-like
chemicals found in plants. These phytoestrogens can activate estrogen
receptors in your body, but they can also inhibit androgen receptor
activity, which is where testosterone attaches. If it can't attach to
those receptors, your testosterone won't be able to do its job — and you
won't be able to either.
Despite multiple research, the verdict on soy is still out, with
inconsistent outcomes. It's definitely better to think of soy as a
possible testosterone killer and limit your intake until further study
is done.
Products derived from milk
Before you go for that cheese plate or a tall glass of whole milk,
think twice. Dairy products have been shown in several studies to lower
testosterone levels. Pregnant female cows provide the majority of
commercially produced and marketed milk, and their milk is high in
estrogen and progesterone. These hormones decrease
gonadotropin-releasing hormone (GnRH), which males require for the
production of follicle-stimulating hormone (FSH) and luteinizing hormone
(LH) (LH). Your testes can't create testosterone if they aren't
released.
Alcohol
A few drinks here and there won't give your hormones a hangover.
However, if you drink a lot of beer, spirits, or wine, your testosterone
levels may drop.
Alcohol use impairs the function of the hypothalamus, pituitary
gland, and testes, according to considerable study. The hypothalamus,
like cheese, is unable to release GnRH, the pituitary gland is unable to
release FSH and LH, and your testes are unable to make testosterone. In
other words, if you're overserved all of the time, your hormones will
become underserved. Worse, they're the ones who foot the bill. Alcohol
abuse may harm your body in a variety of ways, including your liver,
kidneys, and heart, in addition to destroying testosterone. Please drink
responsibly and in moderation.
Products from bakeries
Who doesn't like a delicious cookie or loaf of bread, especially one
that has just come out of the oven? Unfortunately, many baked products
are heavy in trans-unsaturated fatty acids, often known as trans-fat,
which have been linked to a drop in T levels. According to a 2017 study,
people who ate meals high in trans-fat had testosterone levels that
were 15% lower than those who ate the least. Baked products like
pastries, danish, pies, and other sweet delights can raise your insulin
levels, and it can result in low testosterone levels and poor taste.
Keep this in mind the next time you're tempted to have a second
doughnut.
Mint
You may have heard that spearmint and peppermint are natural stress
relievers, digestive aids and provide sinus relief. They can also aid in
the freshening of your breath. Mint may, unfortunately, stink when it
comes to male hormones, according to some studies. More study is needed,
particularly with human male participants, before a conclusive link
between mint and low testosterone can be established.
Nuts
Certain nuts have a negative impact on your hormones. Nuts have a
good reputation for being abundant in healthful fats and minerals, but
studies reveal that nuts strong in polyunsaturated fatty acids, such as
walnuts, pistachios, peanuts, pecans, and almonds, might promote
oxidative stress in storage tissues, lowering testosterone levels.
Flaxseed
There's no denying that flaxseed has health advantages, such as
lowering blood pressure and enhancing cholesterol levels and intestinal
health. However, too much of it can turn into a testosterone killer.
Other foods that can lower testosterone levels are processed foods, vegetable oil, and Licorice root.
Risks Associated with Low Testosterone Levels
This hormone is largely responsible for men's sexual urges. A drop in
testosterone might result in a drop in libido. One of the most
significant concerns for men with low testosterone levels is the
possibility that their sexual drive and performance will be harmed.
Men may have a variety of symptoms linked to sexual function as they
age, which might be caused by reduced levels of this hormone.
Low testosterone production is not a prevalent cause of erectile
dysfunction. Hormone replacement treatment may assist your erectile
dysfunction if you have erectile dysfunction and poor testosterone
production. These adverse effects aren't usually noticeable right away.
If they do, it's possible that low testosterone levels aren't the main
factor.
Low levels of this hormone can cause a variety of physical changes in
your body. The “masculine” hormone, testosterone, is occasionally
referred to as such. It helps in muscular mass development, promotes the
growth of body hair, and adds to a more manly appearance.
Low testosterone levels can lead to fatigue, sleeplessness, and other
sleep disturbances. Sleep apnea can be caused or exacerbated by
testosterone replacement treatment. Sleep apnea is a significant medical
disorder in which your breathing continuously stops and starts while
you are sleeping. In the process, it can interrupt your sleep pattern
and put you at risk for severe concerns, such as a stroke.
It is a hormone that has an impact on emotional control. Low
testosterone has been related to depression in males. The reasons can be
low testosterone-related irritation, diminished sex drive, and
weariness.
Foods That Raise Testosterone
Some medical therapies, particularly in younger men, can help to
boost low testosterone levels, but a person can also stimulate the body
to create more testosterone by making dietary and lifestyle changes. The
foods that raise testosterone are listed below.
Bananas
Bromelain, an enzyme found in bananas, is known to help raise
testosterone levels. Bananas are also great for keeping energy levels up
and lowering antioxidants, making them the ideal on-the-go snack!
Beef
Red meat over consumption has become a severe health hazard. On the
other hand, the right parts of meat are said to be helpful for men in
improving their testosterone levels. More importantly, zinc is abundant
in meats like ground beef. In addition, vitamin D is abundant in beef
liver.
However, like with other things, you should consume beef without
overeating. It is also possible to replace beef with a different
protein. You can also go for a vegetable instead of eating it every day.
Shellfish
It is true that fish and oysters are helpful for low testosterone
levels. However, a great approach to get zinc into your diet is to eat
shellfish to improve testosterone levels.
Tuna and Salmon
Tuna is rich in protein, and it is also low in calories. You can also
get a sufficient amount of vitamin D, which has been linked to higher
testosterone levels. The typical person's daily vitamin D need is met by
one dish of tuna. If tuna isn't your thing, other wonderful sources of
vitamin D include salmon, cod, tilapia, and a variety of other seafood.
When it comes to seafood, though, remember that moderation is key. To
reduce your mercury consumption, limit yourself to two or three portions
of seafood each week.
Tuna is high in Vitamin D, and it can be helpful in increasing
testosterone levels by up to 90%! Vitamin D is important for sperm count
maintenance, and tuna is a fantastic source of this vitamin, especially
if you don't get much time outside!
Lemons
Lemons (like other citrus fruits) are excellent testosterone
boosters! They, like garlic, assist in reducing cortisol levels,
allowing the testosterone to be created faster. In addition, they also
contain vitamin A, which is necessary for testosterone synthesis and can
help suppress estrogen levels, making testosterone more effective.
Oats for Porridge
Porridge oats are high in B vitamins, which are essential for
testosterone synthesis. B vitamins are available in the market in many
forms, and many of them may be found in testosterone-boosting meals.
Vitamin B6 has a direct function in testosterone synthesis by
suppressing estrogen production and therefore allowing testosterone
levels to grow!
Beans
Beans contain sufficient quantities of both zinc and vitamin D.
They're also a plant-based protein that helps with heart health. Baked
beans are another fantastic source of vitamin D and zinc, but you'll
still need to complement your diet with other sources.
Spinach
This vegetable has long been regarded as one of the finest meals for
increasing testosterone levels. It's one of the most popular superfoods!
Spinach is a natural supply of magnesium, which has been linked to a
higher amount of testosterone hormone. In addition, vitamin B6 and iron
are also good for testosterone, and they are also found in spinach.
Egg Yolks
Another great source of vitamin D to include in your diet is egg
yolks. In recent years, eggs have gained a negative image for being high
in cholesterol, prompting many individuals to abandon egg yolks.
However, it has been proven that egg yolks contain more nutrients than
egg whites and. Moreover, they can aid men with low testosterone levels.
You may comfortably eat one to three eggs for breakfast each day unless
you have excessive cholesterol.
Use of Supplements to Raise Testosterone
Along with the proper diet, another effective way to boost
testosterone naturally is with the use of supplements. Many people take
testosterone boosters because they are considered to be a great way to
increase muscle growth. Most of the testosterone boosters advertised on
the internet claim to improve testosterone levels while, in fact, many
of these products have no effect on testosterone levels at all. But some
testosterone supplements do in fact enhance your testosterone levels,
but this generally only lasts a few months.
When paired with a balanced diet, testosterone boosters can help
enhance testosterone levels and provide additional advantages. Some
testosterone boosters can enhance your testosterone levels by 20 to 50
percent, depending on the components and your lifestyle. Fenugreek is a
well-studied plant that boosts testosterone levels and improves
performance. So, it is recommended to use a testosterone booster
containing Fenugreek.
Conclusion
An easy first step to deal with low testosterone levels is to create
and keep to a balanced diet comprising the above-mentioned
testosterone-boosting foods and supplements. However, to counteract low
testosterone, we recommend you to see your primary care physician and
plan your meals and supplements after consultation.
I'm a nutritionist and weight loss expert from Chicago
Illinois. I've worked in the fitness industry for 10yrs. To find many
nutritious meal ideas, workout routines and products to help you
maintain a healthy and well fit body visit https://ketodietplan.org
5 Health and Nutrition Tips That Are Actually Evidence-Based
Author
Mizanur Rahman
It’s easy to get confused when it comes to health and
nutrition. Even qualified experts often seem to hold opposing opinions,
which can make it difficult to figure out what you should actually be
doing to optimize your health.
Yet, despite all the disagreements, a number of wellness tips are well supported by research.
Here are 5 health and nutrition tips that are based on scientific evidence.
Limit sugary drinks
Sugary drinks like sodas, fruit juices, and sweetened teas are the
primary source of added sugar in the American diet (1Trusted Source).
Unfortunately, findings from several studies point to sugar-sweetened
beverages increasing risk of heart disease and type 2 diabetes, even in
people who are not carrying excess body fat
Sugar-sweetened beverages are also uniquely harmful for children, as
they can contribute not only to obesity in children but also to
conditions that usually do not develop until adulthood, like type 2
diabetes, high blood pressure, and non-alcoholic fatty liver disease
Healthier alternatives include:
water
unsweetened teas
sparkling water
coffee
Eat nuts and seeds
Some people avoid nuts because they are high in fat. However, nuts
and seeds are incredibly nutritious. They are packed with protein,
fiber, and a variety of vitamins and minerals.
Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease.
Additionally, one large observational study noted that a low intake
of nuts and seeds was potentially linked to an increased risk of death
from heart disease, stroke, or type 2 diabetes.
Avoid ultra-processed foods
Ultra-processed foods are foods containing ingredients that are
significantly modified from their original form. They often contain
additives like added sugar, highly refined oil, salt, preservatives,
artificial sweeteners, colors, and flavors as well.
Examples include:
snack cakes
fast food
frozen meals
canned foods
chips
Ultra-processed foods are highly palatable, meaning they are easily
overeaten, and activate reward-related regions in the brain, which can
lead to excess calorie consumption and weight gain. Studies show that
diets high in ultra-processed food can contribute to obesity, type 2
diabetes, heart disease, and other chronic conditions.
In addition to low quality ingredients like inflammatory fats, added
sugar, and refined grains, they’re usually low in fiber, protein, and
micronutrients. Thus, they provide mostly empty calories.
Don’t fear coffee
Despite some controversy over it, coffee is loaded with health benefits.
It’s rich in antioxidants, and some studies have linked coffee intake
to longevity and a reduced risk of type 2 diabetes, Parkinson’s and
Alzheimer’s diseases, and numerous other illnesses
The most beneficial intake amount appears to be 3–4 cups per day,
although pregnant people should limit or avoid it completely because it
has been linked to low birth weight.
However, it’s best to consume coffee and any caffeine-based items in
moderation. Excessive caffeine intake may lead to health issues like
insomnia and heart palpitations. To enjoy coffee in a safe and healthy
way, keep your intake to less than 4 cups per day and avoid
high-calorie, high-sugar additives like sweetened creamer.
Eat fatty fish
Fish is a great source of high-quality protein and healthy fat. This
is particularly true of fatty fish, such as salmon, which is loaded with
anti-inflammatory omega-3 fatty acids and various other nutrients.
Studies show that people who eat fish regularly have a lower risk for
several conditions, including heart disease, dementia, and inflammatory
bowel disease.
Some people avoid nuts because they are high in fat.
However, nuts and seeds are incredibly nutritious. They are packed with
protein, fiber, and a variety of vitamins and minerals. https://cba-it.com/index.html
If people would realize how many health benefits exercise can
offer, there would be no hesitation in getting started with some form
of exercise.
Especially older folks are harder to get motivated, because they
think the exercise will cause an injury. At the contrary, exercise will
keep there overall fitness level and muscle strength in optimal form.
It's a matter of choosing the right form of exercise.
Swimming, walking and gardening are very suitable for older people.
Swimming has the advantage that their body weight will be partly
supported by the water, which makes it possible to exercise without
risking any bodily harm.
Walking is the best exercise you can have, because it's natural. Good
long brisk walks give a lot of benefits- the whole body begins to
respond. You breath properly, your circulation and heart benefits, and
it's good for the mind and positive thinking.
It's only in recent years that fitness gurus have recognized the
supremacy of brisk walking. In contrary to jogging, brisk walking
provides a lot of benefits without any problems. Walking is almost as
important as the right food. You need to eat properly and exercise
properly, the two together gives you the best results. The internal
organs of the body need tone and for this most of them depend almost
entirely on physical activity.
Exercise produces big results whether we’re 40, 60 or 80. According
to the Human Physiology Laboratory at Tufts University Human Nutrition
Research Center on Aging, we respond well to exercise at any age.
Muscles grow, bones strengthen, and metabolism increases. Our body fat
decreases while blood sugar and balance improve. I proved this to myself
when I taught strength training at a retirement residence. With modest
effort, exercisers in their 80s grew stronger and more vital. We were
all delighted. Reduced muscle strength is associated with age-related
disability. The most common cause of muscle weakness is inactivity.
After three months of high-intensity muscle training, healthy men over
60 experienced gains similar to those reported for younger men training
with similar intensity and duration. People who were stronger remained
more independent and less burdened by advancing years. Any type of
exercise helps, but combining aerobics, strength, and flexibility works
best. For most people, aerobic exercise is an easy place to begin.
As we breathe deeply, the diafragm – which separates the chest from
the abdomen – rises and falls repeatedly, massaging all the internal
organs, particularly the stomach, small intestine, bowel, lungs and
liver. The stretching and relaxing of the intestines is vital in
preventing that widespread form of 'self poisoning' : constipation.
Exercise does keep you regular!
In the mid-eighties, a vital clue to the right exercise for lifelong
health was uncovered by brilliant research in biochemistry. Biochemists
established that all cell replication in the immune system and therefore
all immune strength is dependent on availability of the amino acid
glutamine. Your immune system uses a ton of it. But immune cells cannot
make glutamine. Only muscle cells can do the job. So your muscles have
to supply large amounts of glutamine to your immune system every day in
order to maintain it. That's it! The mitochondria of muscle are the
furnaces in which most of your body fat and sugar are burned for fuel.
Muscle is what stresses your skeleton to maintain your bones. We also
know that muscle is the vital link which also maintain your immunity and
hence your resistance to all diseases. Muscle is the health engine.
Which so much overwhelming evidence that muscular exercise is essential
to health, what are we doing about it? A big fat zero.
Muscle is the health engine. It's a proven fact that the right
exercise not only maintains your heart, your lungs, your muscles, your
bones, a healthy level of body fat and even your intestinal function,
but also some more subtle functions, like insulin and your body's
dealing with sugar. It has been known for more than fifty years that
lack of exercise leads to glucose intolerance.
However, not long ago research has shown that getting of the couch
and start moving, not only maintain insulin function to deal with the
sugar, but it also can reverse decades of damage. Insulin dependent
diabetics, for example, using the right exercise program, can increase
insulin efficiency so much that some patients, who have used insulin
daily for years, no longer need it. In healthy people, the right
exercise completely protects glucose tolerance against the degenerative
changes in insulin metabolism that lead to adult-onset diabetes. Healthy
old men who maintain a lifelong exercise program, have the same healthy
insulin efficiency as young men. A high sugar diet, which progressively
destroys insulin metabolism, makes it virtually mandatory to exercise
if you want to avoid glucose intolerance as you grow older.
Most physicians believe that hardening of the arteries, a
degenerative process, is inevitable. Dr. Lakatta at the National
Institute on Aging Research Center in Baltimore, is showing in ongoing
experiments, that regular exercise maintains arterial elasticity and
even reverses arterial hardening that has already occurred. I could fill
many pages citing numerous bodily functions which are maintained by
regular exercise. But I will keep it short.
Research recently undertaken has revealed the major way in which
exercise protect you against all diseases. It started with the evidence
that exercise increases the overall number of white blood cells.
Followed by more precise findings that moderate exercise increases
bodily production of lymphocytes, interleukin 2, neutrophils and other
disease fighting components of the immune system. There is no doubt that
the right exercise strengthens your immunity. And it also strengthens
your resistance to all forms of damage, decay, bacteria, viruses, toxins
and even radiation. Closing with the wise words of Louis Pasteur, the
father of modern medicine: "Host resistance is the key."
Here is the link for an exercise program that teach you aerobics,
weight lifting, flexibility and nutrition for athletes:
www.exerciseprogram.net
Adrian Joele became interested in nutrition and weight
management while he was an associate with a nutritional supplement
company. Since 2008 he wrote several articles about nutrition and weight
loss and achieved expert status with Ezine Articles.com. He has been
involved in nutrition and weight management for more than 12 years and
he likes to share his knowledge with anyone who could benefit from it.
Cartoonist Walt Kelly modified and changed Commodore Perry’s
famous quote to, “We have met the enemy and he is us” in a cartoon he
created in 1970 celebrating the first Earth Day in 1970. The message
being that man from his treatment of the earth is the planet’s enemy.
It may also be true that the greatest enemy of democracy is not our
corrupt leaders, but that a large part of our country’s citizens do not
love or understand what democracy really means. If they do not love or
want a free press that allows opposition and differences of opinion to
flourish, then they do not love or want democracy. If legislators take
away the rights of any minority and hamper free elections and the
ability for every eligible citizen to easily cast a vote, then they do
not love democracy. If school boards take books out of libraries as
Texas is doing, because they consider the books too disturbing or
controversial, then they are going down the path of the book burnings
that happened in Nazi Germany and they do not love or want democracy.
Instead of democracy they want only their own opinions and their own
laws to prevail and flourish and are willing to vote for leaders who
will give them what they want. But leaders who willingly lie and bend
the laws to obtain power eventually take away not only the rights of the
minorities they oppose, but also ultimately take away all their
citizens rights as we have seen in other countries that have become
authoritarian and have lost their democracy.
In the United States we are on a dangerous road toward losing our
freedom. If in the next few elections the people vote for leaders with
selfish and corrupt motives and authoritarian tendencies, then the
voters will ultimately be responsible for giving away their precious
freedom and once you give away your freedom, it is very difficult and
perhaps impossible to ever get it back.
In a Democracy everyone has a voice and is worthy of respect. Poor
people, rich people, minorities and majorities and people of different
religions and different ethnicities. If a voter does not believe in
that, then they do not love democracy. That is the dilemma that the
voters in America will soon be facing in the coming elections in 2022
and 2024. How many voters still love democracy and are willing to vote
for and support leaders who will protect it? The future of our country
and the future and well-being of our children and all future generations
are now in the hands of all of us who are voters—an awesome and
frightening responsibility. We must now all work and fight to protect
our ability to vote. We must fight for the "For the People act of 2021"
that will help to protect every citizen’s right to vote. We must all
make an effort to get the information we need from many different
reliable sources so we can become wise and informed voters and
ultimately cast our vote for leaders who will always protect our
democracy and the rule of law and keep it forever strong and safe.
Democracy needs every voter now as it has never before needed all of us
to work and fight for its very survival.
June Stepansky is a published writer and poet who writes
books and articles about happiness, self-improvement and social and
political issues. Her poetry has been published in the literary magazine
Vol No 21 Childhood and in Vol No 22. Poems that Need to be Explained.
A Different Voice—free self-help book
A Different Voice, by June Stepansky: FREE Book Download (free-ebooks.net)
Kaleidoscope—free poetry book
Kaleidoscope, by June Stepansky: FREE Book Download (free-ebooks.net)
The term “Intermittent Fasting” (IF) may have been heard by
almost all people around the world. Nevertheless, many of us tend to
ignore this awesome method because we think that IF was designed for
obese or those who want to lose their weight. If only we know the
incredible benefits of IF, we will never miss the chance to adopt this
method.
(Video) Lets review an amazing new paper from researchers in Europe about how intermittent fasting helps with fat loss and cardiovascular disease risk reduction. Support your fasting lifestyle with Berberine HCl & Alpha Lipoic Acid by MYOXCIENCE Nutrition:
What is Intermittent Fasting? IF is an eating pattern that regulates
the cycle of eating and fasting. There is no specific food that we need
to consume, how much calories intake and all. Basically, we can eat
anything during that eating period but once we start fasting, we can
consume only a small calories food or nothing at all. Not to worry, we
can still drink water or zero calorie water like a black coffee or green
tea during the fasting period to avoid hunger.
There are so many ways to practice intermittent fasting. For
example,16:8 method, alternate day fasting, 5:2 diet and so on. But, the
most prominent practice is 16:8 method, where we need to fast for 16
hours and eat for the next 8 hours. For example, if we start fasting at 8
p.m. today, then we can have our very first meal at 12 noon of the
following day and the cycle repeats. You may think that 16 hours fasting
period is too long but bear in mind that these 16 hours period is also
comprised of 6-8 sleeping hours. Hence, we are fasting for around 8-10
hours only.
There are too many reasons on why most people love intermittent
fasting. Firstly, it comes with several method. As mentioned earlier, IF
can be done in various ways. We can choose any type of IF method that
perfectly suit us. Most people love 16:8 method because it is simpler
and easier to practice daily, as compare to alternate day fasting also
known as every-other-day diet. This approach requires a-day-fasting for
several days per week while eating what we want on non-fast days, which
might be harder to follow. Thus, we can choose any method we prefer.
Furthermore, IF is flexible and not restricted to a fixed method. For
instance, while practicing 16:8 method, but there is a family party or
dinner invitation by friends, we can happily join them without worrying
our IF schedule. This is because we can cover it back with 24 hours
fasting on the following day to keep us back on track.
In comparison to other diet type such as high protein diet, we may
need to spend a lot of money to buy those high protein foods which
normally quite pricey. With IF, we can just eat anything that we have in
the kitchen. It does not matter what kind of meal or dishes i.e., our
mother cooks, our own DIY recipe or food given by others. We can just
eat them all.
After all, what are the benefits and good purposes of intermittent
fasting? As a normal human being, we always do something to gain back
something better. We will never sacrifice ourselves for something
useless right? So first and foremost, of course IF has been acknowledged
to successfully contributed to losing one’s weight.
Moreover, intermittent fasting also play a role in reducing risk of
diseases. Intermittent fasting will keep us away from many diseases for
example diabetes mellitus and any heart problem. These are among the top
chronic diseases in Malaysia. Back to our eating and fasting cycle,
noticed it or not, we are reducing our calories intake. In contrast to
our normal daily life, we may consume an excess carbohydrate, fat,
protein, salt and so on.
Excessive carbohydrate will cause a condition named as ‘insulin
resistance’ which may lead to the diabetes mellitus. Insulin is a
hormone that regulates the action of carbohydrate in our body in the
form of glucose. If we have excess glucose, insulin will convert them
into a molecule named glycogen to be stored in the body cells hence
reducing our blood glucose level. Thus, reduced the risk of diabetes
mellitus. If we consumed a lot of carbohydrates or sugar, these insulin
would become resist, likely they become inactive and could not do their
work properly, causing high glucose level in blood. Hence, we will be
diagnosed with diabetes mellitus. Moreover, fasting will reduce the bad
cholesterol level in the body and as a result will not cause any harm to
the heart.
Besides, there are several studies that run experiments on rat or
mice to observe their brain performances while getting IF practice. They
found that intermittent fasting will keep the brain active and healthy
because IF will increase brain hormone, namely Brain-derived
neurotrophic factor (BDNF) that is vital to the survival, growth, and
maintenance of neurons in the brain. Hence, IF will keep the brain to
stay healthy and reduce the risk of Alzheimer's disease.
In the similar setting experiments, the results also showed that the
fasting mice or rat survived a bit longer than the other mice. Hence, we
could say that IF may extend our lifespan if we practiced IF since our
early age.
As a concluding remark, always keep in mind that intermittent fasting
is just another way to live a healthy life. It works differently on
different people. Above all, there is no harm in trying. Initially, we
may face some difficulties to adopt a new lifestyle, but just keep it
going and train our mind to see the best and beauty of it. If the method
suits us well, then embrace it. Contrarywise, do not push ourselves too
hard. There are a lot more ways for us to give a try. Just remember
that everything is going to be fine. All the best for your journey in
finding a healthy lifestyle that suits you!
I'm Nur Ain Thaqifah, a second year medical student from University Science Islam Malaysia. Here is my contact details:
It’s easy to get confused when it comes to health and
nutrition. Even qualified experts often seem to hold opposing opinions,
which can make it difficult to figure out what you should actually be
doing to optimize your health.
Yet, despite all the disagreements, a number of wellness tips are well supported by research.
Here are 5 health and nutrition tips that are based on scientific evidence. (Continued below....)
Glutathione deficiency is a common feature that complicates infections. We review new research linking suboptimal glutathione levels with increased disease severity and discuss how glutathione is related to vitamin D status as well as ways to support glutathione levels from a nutrition and lifestyle standpoint.
Sugary drinks like sodas, fruit juices, and sweetened teas are the
primary source of added sugar in the American diet (1Trusted Source).
Unfortunately, findings from several studies point to sugar-sweetened
beverages increasing risk of heart disease and type 2 diabetes, even in
people who are not carrying excess body fat
Sugar-sweetened beverages are also uniquely harmful for children, as
they can contribute not only to obesity in children but also to
conditions that usually do not develop until adulthood, like type 2
diabetes, high blood pressure, and non-alcoholic fatty liver disease
Healthier alternatives include:
water
unsweetened teas
sparkling water
coffee
Eat nuts and seeds
Some people avoid nuts because they are high in fat. However, nuts
and seeds are incredibly nutritious. They are packed with protein,
fiber, and a variety of vitamins and minerals.
Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease.
Additionally, one large observational study noted that a low intake
of nuts and seeds was potentially linked to an increased risk of death
from heart disease, stroke, or type 2 diabetes.
Avoid ultra-processed foods
Ultra-processed foods are foods containing ingredients that are
significantly modified from their original form. They often contain
additives like added sugar, highly refined oil, salt, preservatives,
artificial sweeteners, colors, and flavors as well.
Examples include:
snack cakes
fast food
frozen meals
canned foods
chips
Ultra-processed foods are highly palatable, meaning they are easily
overeaten, and activate reward-related regions in the brain, which can
lead to excess calorie consumption and weight gain. Studies show that
diets high in ultra-processed food can contribute to obesity, type 2
diabetes, heart disease, and other chronic conditions.
In addition to low quality ingredients like inflammatory fats, added
sugar, and refined grains, they’re usually low in fiber, protein, and
micronutrients. Thus, they provide mostly empty calories.
Don’t fear coffee
Despite some controversy over it, coffee is loaded with health benefits.
It’s rich in antioxidants, and some studies have linked coffee intake
to longevity and a reduced risk of type 2 diabetes, Parkinson’s and
Alzheimer’s diseases, and numerous other illnesses
The most beneficial intake amount appears to be 3–4 cups per day,
although pregnant people should limit or avoid it completely because it
has been linked to low birth weight.
However, it’s best to consume coffee and any caffeine-based items in
moderation. Excessive caffeine intake may lead to health issues like
insomnia and heart palpitations. To enjoy coffee in a safe and healthy
way, keep your intake to less than 4 cups per day and avoid
high-calorie, high-sugar additives like sweetened creamer.
Eat fatty fish
Fish is a great source of high-quality protein and healthy fat. This
is particularly true of fatty fish, such as salmon, which is loaded with
anti-inflammatory omega-3 fatty acids and various other nutrients.
Studies show that people who eat fish regularly have a lower risk for
several conditions, including heart disease, dementia, and inflammatory
bowel disease.
Some people avoid nuts because they are high in fat.
However, nuts and seeds are incredibly nutritious. They are packed with
protein, fiber, and a variety of vitamins and minerals. https://cba-it.com/index.html
What caused the Covid-19 pandemic? What are the challenges
experienced during and after (if it ends)? When and how is it going to
end? These questions are raised everyday and everyone seems to have
different answers. Every answer is infused with a political, religious
and emotional charge. The Covid-19 pandemic has inspired controversy and
indeed evoked a global fear. Many countries, territories have imposed
lockdowns encouraging citizens to self-isolate at home while maintaining
physical distance in public to curtail the spread of the disease. The
measures include compulsory or recommended confinement, curfews and
quarantines. While these restrictions are effective as so far proven,
the problems they are creating cannot go unnoticed. Some of the measures
put forth relinquished immense authority to governments to undermine
people's rights. Successful lockdowns require a strong social contract
with the citizens. Psychologically and socially, the catastrophic virus
has created within individuals, families, communities and nations a
sense of insecurity and impotence. The pandemic is itself a traumatizing
event, a stressor that has left many distressed or emotionally damaged.
This pandemic has profound impacts on humanity. Covid-19 unleashed
untold suffering, swallowing even the innocent. It is one of the major
psychosocial catastrophes experienced in human history since World War
2. It is a complex emergency, an accidental harm that is causing
traumatic experiences. The global calamity brought with it mental
suffrage. The probability of psychosocial disorders increase with
increased uncertainties pertaining to its containment.
Sit back, grab some popcorn 🍿 while we review all the things we said two years ago that turned out to be true.
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Traumatizing experiences of lockdown, forced isolation and police
brutality have a negative effect on people's immediate environment
especially in our modern "disciplinary society ``. The traumatized may
suffer from a wide range of disorders such as conduct disorders.
Psychologically, persons under investigation (PUI) in suspected cases of
infection are affected. The ones placed under coerced quarantine suffer
from separation anxiety and fear. Moreover, persons with damaged selves
are more susceptible to psychological distress. Many are going through
eyewitness trauma where thinking and feeling are altered by the events
taking place. People who have a history of exposure to previous psychic
trauma, those who witnessed violence and death easily breakdown. To
support this, enforced restrictions by armed soldiers and police, who
are often accused by rights groups of using excessive force especially
in poor neighborhoods, can trigger re-experiences of eyewitness trauma
experienced during political crises and post-election violence in most
African states. The heavy presence of armed law enforcement agents in
the streets drives people into a panic mode. There are reports here in
Zimbabwe where the police forces have clashed with people accused of
flouting lockdown restrictions in scenes decried by some as excessive
and detestable. In South Africa, videos circulated on social media
showed security forces intimidating and forcing civilians to squat and
roll on the ground for allegedly violating lockdown. In Kenya, there was
fury and tensions flared over police brutality amid coronavirus curfew.
The implementation of curfews was widely criticized. It was reported
that in Kenya, the death toll from curfew enforcement had already
exceeded the coronavirus death toll of one by March 27. In Rwanda,
tensions boiled over, the police shot dead people. Elsewhere, the
Philippines President Rodrigo Duerte announced emphatically that those
who will flout the restrictions would be shot at. French President
Emmanuel Macron reiterated that his soldiers are trained to subdue
enemies of the state and to kill. He warned would be demonstrators amid
the country's lockdown. All these documented incidents have renewed
anger over police brutality, breakdown of mutual trust and respect
between law enforcement and community members.
The systemic political management of the virus becomes more lethal
than the biological threat posed by the virus itself. Scholars like
Foucault and Orwell realised that in the state of emergency, whether it
is war, plague, natural disaster, discipline and order are easier to
obtain for the ruling elite. The power of political officials is at its
greatest, its most unrestrained, in a state of emergency. To elaborate,
the Covid-19 crisis is being exploited by governments to pass
undemocratic legislation and exert stronger social control over the
populations.
The novelty of being locked down has affected us emotionally. We have
become uncertain of how the world will look like when it is over, or
when it will be. We are suffering from some form of grief individually
as well as collectively. In the words of Melanie Verwoerd, former ANC MP
and SA Ambassador to Ireland, "...it is destroying our sense of safety
and this causes us to feel anticipatory grief on a scale never felt
before``. David Kessier points out that we are most prone at the moment
to what he calls 'anticipatory grief`. We are grieving because we fear
economic uncertainty, people are dying and we do not know if it will
happen to us. What is happening in society today is societal stress,
which is characterized by the fact that it is affecting many people
simultaneously. Stress is a natural and inescapable accompaniment of
living but its effects are deleterious. Stress ultimately becomes
biological. Physically, worried and anxious persons develop lowered
bodily resistance to infection thus making them more vulnerable to
coronavirus infection. A stressed individual gets colds, sinusitis and
sore throats. A vicious cycle may set in, that is, the more run down
she/he becomes, the less vitality she/he can bring to bear on
psychological problems. The more these problems mount, the greater the
toll on physical health.
The pandemic has turned people into psychological casualties. By
definition, psychological casualties are individuals who have been so
overwhelmed by their circumstances that they no longer function in
everyday life within the parameters and constraints laid down by their
own communities. This inability to function may manifest itself in many
forms. This is quite evident as we have seen and heard reports of people
protesting against their lot by acting out and becoming anti-social. In
retaliation to alleged police brutality, some resorted to vigilante
activity. Chaos reigns supreme in supermarkets and liquor stores as
people are up in arms with anti-riot police summoned to disperse huge
crowds queuing up for scarce commodities. The law enforcement agents
have become external enemies against whom to rage. The police have
become so brutally unfriendly that for them it is difficult than meets
the eye to separate friend from foe. Food insecurities and continued
suffering as workers have been laid off from work will force some people
to act against their principles in order to survive and to protect
their families. Families and communities lurking on the peripheries of
the economic spectrum bear the brunt the most. People in overcrowded
settlements are flouting the social distancing rules for lack of
sanitary provisions and basic amenities such as water. In high-density
suburbs, residents in desperate need of water queue up around boreholes
and there have been allegations of sexual abuse (sextortion) and
discrimination at these water points.
The lockdown has also affected divorced families. For example,
visitation rights of children of divorced parents have been made
complex. Parents who share custody of children are affected and
discouraged from transporting children unless it is for medical reasons.
In South Africa, the government called on parents to keep their
children in one place during the lockdown period. During these
placements, dependence and rivalry with other siblings may contribute to
their breakdown. With the extension of the lockdown, their presence
becomes increasingly irksome and a burden to some step-parents who are
unwilling and unable to bear the financial burden. The children are
treated as the other, servants and made to wait on and run errands for
the other children in the home. For children in authoritarian families,
the school was a safety valve of escapism from their misery and fetters
that bind them to perpetual servitude. The family, which was unable to
provide an environment protective enough to consolidate a sense of self,
is certainly not protective now. It would seem a large number of
individuals are socially inept. Many children manifest psychological
distress. However, this distress may be short-lived and not necessarily
damaging. If resources, which facilitate mastery and a sense of
self-efficacy, are made available to them, this too facilitates coping.
Covid-19 has triggered an education crisis that is unprecedented in
scope, duration and impact. Prolonged school closures are grim as they
increase child exploitation, child abuse, teen pregnancies among other
problems. According to the United Nations( UN), the global school
closures in response to the Covid-19 pandemic present an unprecedented
risk to children's education, protection and well being. Children have
been robbed of their fundamental rights. It makes it even harder for the
most vulnerable children to return to school. Across Eastern and
Southern Africa, up to 16 million children are no longer accessing
critical daily meals at school, violence at home is increasing (UN). In
response, the United Nations Children's Fund (UNICEF) announced advanced
support during the unprecedented education crisis, while advocating for
the safe reopening of schools that adhere to safety guidelines.
Furthermore according to UNICEF, in most parts of the world, learning at
home has been supported by online tools. However, in Eastern and
Southern Africa, internet penetration is constrained. Barely one in five
(22%) of households have internet access, while 84% of the rural
population, where the bulk of the learners reside, have no electricity.
There is substantial evidence of the digital divide , that is, uneven
access to technology along race, class, and geographic lines. The most
affected are the marginalized, vulnerable children who largely rely on
schools for their education, health, safety and nutrition.
While positively the lockdown has become a catalyst for sobriety,
others are attempting to anaesthetize and insulate themselves from the
lockdown psychic pain through substance abuse. Closer to home, the ban
on sale of alcohol and cigarettes has been devastating mentally for
South Africans. The ban causes desperation in people and could be a
fatal health scare amid the country's fight against Covid-19. There have
been reports that desperate imbibers inject themselves with hand
sanitizer liquid directly into their veins to get a quick fix, revealed
Dr Gerhard Verdoorn from the Griffon Poison Information centre. Medical
experts have warned against the use of hand sanitizers as it could be
fatal and result in the damage of the brain, heart, and immune system.
Other experts have also noted that for people who are addicted, the side
effects of abrupt alcohol withdrawal can induce tremors, insomnia and
nausea. This could have serious complications; especially if the person
is confined at home (think of marital feuds, GBV, child abuse and
neglect). Also for moderate alcohol consumers, closure of liquor stores
has led to increased anxiety and stress. Other people are unable to
block out their pain and become so overwhelmed that their social life is
disrupted by psychosomatic symptomatology, anxiety and depression.
Psychosomatic symptoms include among others headaches and sleeplessness.
People have become overly anxious and agitated. Despair,
disillusionment, anger and resentment are the predominant emotions.
The future is uncertain on many experiencing a myriad of disturbing
psychological problems particularly those from a large pool of
unemployed youth, many of whom are university graduates frustrated with
decades of extreme poverty, underdevelopment, and the lack of job
opportunities. On a wider geographical scale, countries in Sub-Saharan
Africa are viewed as the most stressful in the world due to their
socio-economic and political quagmires. The Covid-19 pandemic has become
a powerful contributor to add to the already existing legacies of
psycho-social cripples that are still to be tackled. Following the
height of the pandemic, foreign nationalities who are repatriated to
their mother countries where they had previously fled for different
reasons among them political persecution and economic turmoil, suffer
more mental health and adjustment problems. This is the case with most
Zimbabwean nationals who had fled the country and sought refuge in
countries like South Africa , Botswana, UK ,China to name a few.
Socio-ecological factors compounded by the pandemic thus contribute to
mental health outcome in the aftermath of trauma.
Several commendable efforts are being rolled out to help the homeless
and the disabled persons from the scourge of coronavirus. However, the
exaggerated preferential treatment given to the disabled only justifies
the stereotypical views of them as people who are not 'normal` and
incapable. Some politicians have braced to this opportunity to settle
their cheap political scores and antics. While the pandemic has brought a
sense of unity in finding a common purpose to fight it, it has also
brutally reminded us of the fundamental faulty lines in our society, in
particular inequality, poverty, unemployment and a lack of social
justice. Because of corruption, even before the pandemic, there is
increasingly little funding available for desperately needed public
services such as health care, education, sanitation and housing.
While it was a humanitarian gesture to release prisoners to contain
coronavirus and to decongest prison facilities, the congestion on public
resources and social welfare provisions are yet to unfold. In my own
view, the influx of offenders in jail cells and behind prison walls is a
sign of social decay and poor informal controlling mechanisms. The
question is why are people committing more crimes no matter how much
they are aware of social norms, rules and values, which govern our
behavior? The moral compass of society is skewed. The social fabric is
hanging with a thread. Paradoxically, to pardon the criminal is to
compound the social problem which we are seeking to address because once
the ex-convict is free, she/he will resort to secondary deviance
resulting from a self-fulfilling prophecy as she/ he suffer rejection,
despise, rebuke, and suspicion from members of society. It is a matter
of life or death. The war is lost at both ends.
Other challenges being created by African governments responding to
Covid-19 are misimformation and undercommunication on the impacts of
the pandemic. Bad communication can bear the negative impact of the
ability of nations to respond and deal with an impending disaster.
African states are accused of window-dressing the true scale of the
pandemic. Misinformation hampers the fight for the virus in Africa. By
concealing vital information from the public, governments create
situations whereby everyone is navigating blind except for the
government towards the fight against the pandemic. Inequitable access to
information between government and the people results in inequitable
levels of commitment. According to Dr Ralph Mathekga, a renowned South
African political analyst, honesty is key in managing the pandemic and
it is a missing link in our politics in general.
All these and other challenges posed by the pandemic have had an
enormous impact on the psyche of our society and are increasing the
difficulty of dealing with social behavior. The pandemic, whether
induced erroneously through human activity as alleged or a product of
natural design and superstitious inclinations , will leave a gigantic
stamp not only on the psyche but also on the communities and their
social organization. Perceived social support reduces the probability of
psychosocial disorders, as do feelings of safety and perceptions of
moral and social order. Families and communities ought to bring people
together to share their experiences to help them cope in the aftermath
of this tragedy. With this global calamity in our midst, psychosocial
intervention during and after the pandemic abates, is pertinent.
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Bunny Tawanda Chigudu is a graduate in Bsc Sociology,
(Great Zimbabwe University,2009), Msc C.F.S,( Africa University,2016).
The writer writes in his own personal capacity. Email feedback to
bunnychigudu1@gmail.com
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